The 4th of July is almost here.

What a great time to celebrate with family, friends, and great food.

Attached is an article with from Eatingwell.com with healthy recipes to enjoy all weekend long.

http://www.eatingwell.com/recipes_menus/recipe_slideshows/all_american_4th_of_july_recipes#leaderboardad

Wishing you all a happy and healthy 4th of July.

Go Nuts for Nutrition

Go Nuts for Nutrition

Nuts can be a great part of a healthy eating plan. They are loaded with nutrients, fill you up, and are easy to eat on the run. So the next time you want a snack, grab a handful of nuts.

Why should you eat nuts

• Nuts are a great source of protein, fiber, calcium, phosphorus, zinc, copper, selenium, folate, omega 3 fatty acids, and vitamins A and E.
• The protein and fiber in nuts will help to fill you up and keep you satisfied much longer than a high sugar/carbohydrate snack.
• Nuts are rich in flavonoids, an antioxidant which may help to reduce your risk of cancer and cardiovascular disease.
• Nuts are high in monounsaturated fat (the good fat), and low in saturated fat.
• Nuts help to lower your LDL (bad cholesterol).
• Nuts are easy to store and convenient for taking to work and when traveling, and are easy to carry with you in a purse, suitcase, or pocket.
• However, remember that nuts are high in calories, and therefore portion control is important. Incorporate them into your day by eating them in place of other foods at a meal or snack and be sure to measure out a portion of nuts before you start eating them.

One Tablespoon of most nuts = 80-100 calories

One Tablespoon of peanut butter = 100 calories

One handful of nuts = 2 Tablespoons = 160-200 calories

What kind of nuts should you eat

• Try having a variety of nuts including walnuts, cashews, almonds, brazil nuts, and pistachios. Peanuts are also good (but they are actually a legume, not a nut).
• Stay away from sugar coated nuts – they add calories and unnecessary sugar to an otherwise healthy snack.
•  Try to limit the amount of salted nuts you eat, especially if you are on a sodium restricted diet.
• Be careful about buying a bag of trail mix. There are often 3-4 servings per bag, providing excess calories. Instead buy nuts in bulk and portion them out yourself.

Meal and snack suggestions for using nuts

• Add one Tablespoon nuts to a salad instead of cheese.
• Add a sprinkle of chopped nuts to nonfat/low fat yogurt.
• Add nuts to a pasta dish as a source of protein and leave off the cheese.
• Snack on a handful of nuts instead of chips.
• Replace an afternoon snack of cookies with one tablespoon of peanut butter on four high fiber crackers.

"I Can't Stop Thinking About Food"

"I Can't Stop Thinking About Food"

We all have days (or weeks, or months) when we can't stop thinking about food. There are certain times of the day that are harder than others, and certain events that make it more challenging. Below are some tips for getting through some of these challenging times.

Challenge #1: Watching Television (especially the commercials) makes most of us want to eat. The food commercials look really good, we get bored, or we are just in the habit of snacking while watching TV.

Solution:

• Press the "mute" button during commercials.
• Keep a “goody box” nearby with things that you can keep you busy (nail file, hand cream, stress ball, a joke book, puzzle book), or call a friend during the commercials.
• If you have DVR with your cable service, then DVR your favorite TV show’s, and fast forward the commercials.

Challenge #2: Missing the smell and taste of your favorite foods.

Solution:

• Plant an herb garden. You can grow herbs on a window sill, outside on a deck, or in your garden. Every morning, take a deep breath and smell the herbs.
• Buy scented candles. They are available in many flavors and scents (even chocolate). When you are craving a treat, smell the candle.

Challenge #3: Being tempted to eat something that is not on your nutrition plan.

Solution:

• Before eating the food, wait 10 minutes, and keep yourself busy during that time. Often in 10 minutes, the craving will go away.
• We are often thirsty rather than hungry, so have a glass of water, wait 10 minutes and see if you are still hungry.

Challenge #4: Getting together with friends is often revolved around food, so you are finding it hard to spend time with others.

Solution:

• Plan times to be with friends that do not include a meal. Plan a shopping trip, go to see a movie, and/or enjoy a walk outdoors.
• Get to know others on the same diet plan. Spend time together doing activities that do not revolve around food.

Many of these tips were provided by a participant at the Center for Medical Weight Loss. If you have any additional ideas that have helped you when you have "food in your thoughts", it would be great to add them to this list.

Food Safety for Summer 2011

Food Safety for Summer 2011

As the summer approaches, the weather is getting warmer, and many of you will be planning summer barbecues and picnics with family and friends. Summer outings can be enjoyable, but it is always very important to remember safe food handling practices to reduce your risk of food borne illnesses. The tips below can help.

When you are food shopping

• Read the “use by” date and “sell by” date.
• Select refrigerated and frozen foods right before checking out.
• Place raw meat, poultry, and fish in separate plastic bags before placing them in your shopping cart to prevent the juices from dripping onto other food.
• Take food straight home; do not let it sit in the car. If perishable items will be in your car for greater than one hour, store them in a cooler with ice or an ice pack (frozen juices will also work).
• Do not buy cans of food that are swollen or dented.

When at home and storing food

• Your refrigerator should always be set at 40ºF or lower.
• Your freezer should always be set at 0ºF or lower.
• Put all packages of raw meat, poultry, and fish on a plate before placing them in the refrigerator to prevent juices from dripping on other food. Store raw meat, poultry, and fish in the coldest part of the refrigerator.
• Store eggs in their original carton.
• Clean your refrigerator regularly. Throw away spoiled food to prevent bacteria from spreading to other food.
• Never leave perishable food out of the refrigerator over two hours.

When preparing food

• Wash your hands with hot soapy water for 20 seconds before and after preparing your food.
• Wash towels, sponges, and cloths often. Sponges can be sanitized with one tsp. of bleach in one quart of water. Replace sponges every few weeks.
• After cutting meat, fish, or poultry wash your hands, the cutting board, and knife with hot soapy water before using the cutting board for other ingredients.
• Thaw food in the refrigerator or microwave (defrost). Do not leave food on the kitchen counter to defrost.
• Thoroughly wash fruits and vegetables. Scrub them well.

On picnics and barbecues

• Bring an insulated carrier with a cold pack or ice.
• In the car, keep the carrier in the coolest place in the car; avoid placing food in the trunk.
• While picnicking, if possible, keep the carrier in the shade, and keep the lid on when it is not being used.
• Surround perishable foods in a large bowl of ice.
• Keep food at appropriate temperatures. Avoid the danger zones 40-140º F. This is the temperature when most harmful bacteria can grow.
• Keep cold foods cold – less than 40ºF.
• Keep hot foods hot – above 145º F.
• Cook foods thoroughly. Bring a meat thermometer to be sure food is cooked through.
• Red meat should reach 165º F. When cooked, it should be brown or gray inside.
• Poultry should reach 185º F. When cooked, the juices should run clear.
• Never eat raw or undercooked eggs. Cook eggs until the yolk and white are firm.

Leftovers

• Store leftovers immediately after eating. Use small shallow containers for quick cooling of leftovers in the refrigerator.
• Discard any perishable food that is left out for over two hours.
• “Remember, when in doubt, throw it out”.

Cool off this Summer with Berries

Summertime will soon be here, but it is already hot outside. What better way to cool off then with a cold bowl of berries. Most berries are easy to prepare, are sweet, and provide an abundance of nutritional benefits. They are often referred to as “nature’s candy”.

There are a variety of berries to choose from including the more commonly known - strawberries, blueberries, blackberries, raspberries, cherries, and cranberries. For variety you may also want to try some of the less known berries including mulberries, goji berries, and acai berries.

Benefits of Berries

Berries are rich in a variety of antioxidants which are shown to lower your risk of many cancers. Berries may also protect against stroke, heart and vascular disease, and may slow the signs of aging. They are loaded with vitamins and minerals and are lower in calories than many other fruits. Try eating a variety of berries to obtain all of the health benefits.

 

Where to get berries

If you have ever gone strawberry picking, it is easy to remember the great taste, smell, and color of the berries. Other good places to get berries are at a local fruit stand, growing them in your yard, or getting them from the supermarket.

Ways to enjoy berries
The simplest is to cut off the stem, wash them off, and enjoy!

Add them to a bowl of cereal

Add them to a salad. They add great color and taste.

Add them to a cup of yogurt
Make a smoothie with a variety of berries, milk, and yogurt.

 

Enjoy the Recipe Below!

Triple Berry Smoothie Recipe

(Recipe from: smoothie-recipes.com)

This berry smoothie is great for several reasons. It contains high level of antioxidants, vitamins C&E, and other nutrients. Great healthy snack.

Ingredients
1/2 cup strawberries
1/2 cup blueberries
1/2 cup raspberries
1 banana
1/2 cup yogurt
1 cup milk
1/2 cup ice cubes

Directions:
Blend the banana, ice, yogurt, milk, and other berries together until a smooth drink is formed. Pour into a cup and enjoy a very fruity, healthy smoothie.