Food Safety Tips

Food poisoning sends more than 100,000 Americans to the hospital every year and millions more become sick from contaminated food (FoodSafety.gov, 2013). 

Some quick and easy tips to follow are:

Clean:  Wash hands and surfaces often

Separate:  Don't cross-contaminate

Cook:  Cook to proper temperature – use a thermometer

Chill:  Refrigerate with 2 hours (Foodsafety.gov, n.d.).

Storing food properly before and after cooking is important for maintaining the health of one’s self, family, and friends. The “Danger Zone” for bacterial growth in foods is between temperatures of 40 - 140^o F (United States Department of Agriculture [USDA], 2010).  Perishable and cooked foods should be refrigerated or frozen within two hours and within one hour if temperatures are 90^o F or above (Food Safety.gov, n.d.).  The refrigerator should be set at a temperature of 40-32^o F while the freezer retains a temperature of 0^o F or below to maintain food safety (USDA, 2010).  Stay healthy this Thanksgiving by remembering these simple food safety tips!

 

References:

Foodsafety.gov. (2013). Check your steps. Retrieved from:

 

     http://www.foodsafety.gov/keep/basics/index.html

United States Department of Agriculture. (2010). Safe food handling: refrigeration and food

     safety. Retrieved from: http://www.fsis.usda.gov/fact_sheets/Refrigeration_&_Food_

Enjoy the Holidays Without Packing on the Pounds!

You can still enjoy your holiday favorites by strategizing before the big meal.  Thanksgiving can be a 3000+ calorie meal, but it’s not the only food trap during the holidays.  Family get-together’s, office parties, and trips to the mall can all pose a potential disaster. 

 The following tips will help reduce Thanksgiving caloric overload:

·         Remove the skin from the turkey – save about 50 calories

·         Eat white meat instead of dark – save about 80 calories and 10 grams of fat for a 4 oz. serving

·         Use nonfat milk instead of whole milk when making mashed potatoes (skip the butter – you won’t miss it – really) I add a little nonfat sour cream.

·         Skip the butter when making the stuffing –  try it, you cannot taste the difference

·         Choose to eat either mashed potatoes or sweet potatoes instead of both

·         Steam or roast vegetables instead of saturating them in butter or cream sauces

·         Choose pumpkin pie instead of pecan pie – save about 133 calories and 6 grams

      of fat.  I also discard the crust at the end to save extra calories.

·         Limit alcohol to one drink with the meal - alcohol tends to increase appetite as well

      as adding empty calories

·         Eat a normal breakfast (and light lunch if you eat the Thanksgiving meal later in the

       evening) so you’re not starving and then pig-out on appetizers and snacks

·         Enjoy every bite! 

Decreasing portion size and finding time to exercise during the day are the most practical tips for reducing calories.  Since I live in California it’s easy to go for a walk or hike after the Thanksgiving meal.  However, if you live in a colder climate many gyms offer classes to help members stay committed to their fitness routines.  Happy Thanksgiving!     

REMEMBER:  One pound of fat equals 3500 calories!

Are You Ready To Change?

Many people are unaware how changing their lifestyle can affect them in a very positive way.  That was me over thirty years ago!   I attended my first aerobics class because co-workers invited me.  I thought I’d just go to a couple of classes and then go back to my normal after-work routine.  I wasn’t overweight and only 18, so I didn’t think I needed to exercise.  However, I was hooked after my first class and began attending every evening after work.  I loved the music and felt energized after the class was over.  My lifestyle was forever changed after being asked to attend class.  I became an aerobics instructor a year later and have had a career in the health/fitness industry ever since. 

But, not all change happens in such a drastic manner.  Most change usually occurs in stages.  An important and well recognized scientific model identifies five stages of behavioral change:  precontemplation, contemplation, preparation, action, and maintenance.  Most of us consider whether change is really necessary before committing to action.  Being aware of the stages may help you understand if you’ll be successful.  Individuals in the precontemplation stage are unaware a change would be beneficial.  This was me so many years ago – I had no idea I much my life would improve by committing to a daily exercise program.  Those in the contemplation stage begin to consider changing a behavior.  During the preparation stage an individual may take action, but is not consistent.  Individuals commit to changing their behavior in the action phase.  Lastly, a person is considered to be in the maintenance phase after consistently engaging in new behavior for six months.

It is important to be aware life events may affect your new behavior and cause a temporary relapse.  This time of year may be particularly difficult because of holiday parties and feasts with their many temptations to overindulge and disrupt your health/fitness program.  Do not let temporary setbacks discourage you.  Get back to your healthy routine as soon as possible and remember even a little exercise will help you reduce holiday stress!  

 

 

 

The Many Names of Sugar

As I’ve mentioned before food labels can be very confusing, tricky, and even misleading.  When sugar is listed as an ingredient there is no mistake sugar is included in the product, but did you know dextrose, maltose, and molasses are also sugar?  The higher sugar is on the ingredient list the more sugar contained in the product. 
When my son was younger I taught him how to read cereal labels.  He was allowed to choose cereals with 6 grams of sugar or less per serving (that’s still one-and-half teaspoons).  Remember, 4 grams of sugar = 1 teaspoon.  The total grams of sugar reveal the total amount of all sugars in a product.  Unfortunately, the label does not differentiate between natural occurring sugars (e.g., milk products and fruit) and added sugars. 
Below is a list of added sugars to be aware of when reviewing food labels – one product may contain several different types of sugar:

·         Brown sugar

·         Corn sweetener

·         Corn syrup

·         Fruit juice concentrates

·         High-fructose corn syrup

·         Honey

·         Invert sugar

·         Malt sugar

·         Molasses

·         Raw sugar

·         Sugar

·         Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose,
        maltose, sucrose)

·         Syrup
The food label exposes what really is in a product!  It takes practice and patience to learn what you’re really eating, but your health is worth the effort!

Surviving Sugar Overload

Candy and other sweet treats seem to be in abundance from Halloween to New Years.  Do you find it hard to resist the temptation?  I do!  Enjoy an occasional holiday treat and still keep your diet on track! 
I love sweets and sometimes find it difficult to turn down all the decadent desserts during the holiday season.  Sugar would not be a problem if eaten in moderation, but most Americans will consume almost one pound of sugar in a week (Banks, 2013)!  The American Heart Association recommends no more than six teaspoons (24 grams or about 100 calories) of sugar per day for women and no more than 9 teaspoons (36 grams or about 150 calories) per day for men (American Heart Association, 2013). 
We’re aware of the sugar we’re consuming when eating cookies, candy, and cake, but most of us consume sugar hidden in non-suspecting foods including salad dressing, ketchup, barbeque sauce, sodas, specialty coffees, smoothies, granola bars, crackers, and many frozen and packaged meals.  Start reviewing labels of foods you eat and see where you can cut back on hidden sugars.  Most people don’t need to worry about the naturally occurring sugar in fruit (it also contains fiber), milk, and plain yogurt.  It is better to add fresh fruit to plain yogurt rather than eating yogurt with added sugar and fruit. 
There is no need to feel guilty about eating an occasional treat during the holidays!  However, be mindful you are eating empty calories.  Enjoy every bite!  Continue to eat healthy during mealtime and don’t skip meals trying to save calories for treats.  You may think you’re saving calories by just eating the sweets, but oftentimes eating a cookie or piece of pie will satisfy hunger only for a short time and then you will want more.  I enjoy having a sweet at the end of a meal so I’m not tempted to overindulge throughout the day.  Enjoy and be aware!  By being aware of the amount of sugar you consume you may actually decrease your consumption this holiday season.   

References:

American Heart Association. (2013). Sugars 101. Retrieved from:

     http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/

     Sugars-101_UCM_306024_Article.jsp

Banks, Jacqueline. 2013. Hidden sugar in your diet hurting your health?

     Retrieved from: http://www.foxnews.com/health/2013/07/10/hidden-  

     sugar-in-your-diet-hurting-your-health/