Food Safety in the Summertime

Grilling and eating outdoors is one of the best parts about summer. But as you know, your backyard isn’t nearly as sanitary as your air-conditioned kitchen. Follow these tips from Laura Ipe, Clinical Dietitian at SJRMC, to ensure your summertime meals are healthy and safe.

Start Clean

• Whether you are using your own grill or a public grill at a park or campground, scrub it with hot, soapy water before each use.
• Wash your hands before, during and after food preparation.
• Pack moist towelettes or a hand sanitizer in your cooler for when soap and water are not readily available.

"Bacteria can easily transfer from the body to foods and surfaces,” said Ipe. “This is especially important when you are handling raw meat.

Safely Thaw & Marinate Meat

• Thaw frozen foods in the refrigerator or microwave, not on the countertop or by the grill.
• Marinate meat in the refrigerator.
• Never use the same brush to baste raw and cooked meat. Wash brushes in hot, soapy water between uses.
• Boil any leftover marinade before using it to baste or season cooking meats.

Don’t Share Ware

• Use separate cutting boards, plates and grilling utensils when handling raw meat and ready-to-eat foods. Color-code them to easily separate items used with raw foods.
• After using knives, grilling tongs, forks and platters with raw meat and poultry – clean them thoroughly with hot soapy water – before using them again on cooked meats/poultry.

Cook It Right

“Grilled meat can be harmful if it’s not completely cooked,” said Ipe. “Many people rely on the color of the meat or the juices to tell them if it’s done, but the only surefire way is to use a meat thermometer.”

Use the following internal temperature guide:

• Steak (medium rare):  145° F
• Steak (well done):  170° F
• Hamburgers: 160° F
• Chicken: 165° F

Watch the Clock

• Don't leave food, even if it's fully cooked, out of refrigeration for extended periods of time.
• Put all dishes in the refrigerator within two hours. In hot weather (90° F or warmer), this time is reduced to one hour.
•  Set out perishable food items in one-hour shifts. After each shift, place uneaten food back in a refrigerator set below 40° F.
•  Lengthen the staying power of perishable foods by keeping them on ice. Keep a refrigerator thermometer on hand to make sure foods stay chilled properly in the cooler or refrigerator.

Let Leftovers Go

• Store leftovers in shallow, airtight containers (two inches deep or less). Write the date on top.
• Reheat leftovers to an internal temperature of 165° F before serving a second time around. Check the temperature with a meat thermometer.
• Boil leftover sauces before reusing them on cooked meat.

“Grilled leftovers have a refrigerator life of three to four days,” said Ipe. “After that, toss it.”

Recipe: Mediterranean Kabobs

Yields 4 servings. Reference:  National Heart Lung & Blood Institute.

Marinade

• 2 tablespoons each of olive oil & lemon juice
• 1 tablespoon each of minced garlic (2-3 cloves) & fresh chopped parsley (or 1 teaspoon dried)
• ½ teaspoon salt (optional)

Kabobs

• 6 oz top sirloin or other beef steak, cubed (12 cubes)
• 6 oz boneless & skinless chicken breast cut into ¾-inch cubes (12 cubes)
• 1 large white onion cut into ¾ inch squares (12 pieces)
• 12 cherry or grape tomatoes, rinsed
• 1 red bell pepper, rinsed & cut into ¾ inch squares (12 squares)
• 12 metal skewers (each 6 inches long).

Directions

1. Preheat grill pan or oven broiler (with rack 3 inches from heat source) on high temperature.
2. Combine marinade ingredients and divide between 2 bowls (one to marinate raw meat and one for cooking & serving).
3. Mix beef, chicken, onion, tomatoes and red pepper cubes in one bowl of marinade and let sit.  After 5 minutes discard remaining marinade.
4. Assemble the skewers:  Place one piece of beef, chicken, tomato, onion, red pepper on each of the 12 skewers.
5. Grill (or oven broil) on each of 4 sides for 2-3 minutes or until completely cooked (minimum internal temp of 145° F for beef & 165° F for chicken).  Spoon most of the second half of the marinade over kabobs while cooking.
6. Serve 3 skewers per serving.  Drizzle the remaining marinade on top of each kabob before serving (use only the marinade that did not touch the raw meat or chicken).

Nutrition Information

1 serving (3 skewers) = 202 calories; 11g fat (2g saturated fat); 333mg sodium (if salt is used).

More Info

Learn more safety tips at www.homefoodsafety.org.  

Reference: American Dietetic Association.

National Running Day: It's Never Too Late to Start!

On National Running Day (http://www.runningday.org), some tips from Stephen Simons, MD, of Saint Joseph Sports Medicine Institute, about trying your first competitive run.

• It's never too late!

 A race isn’t just for athletic enthusiasts. The sense of achievement attached to accomplishing goals you have set for yourself can really kick your self-esteem into shape. Regular activity will also allow you to build up increased levels of strength and stamina so that everyday tasks will take less out of you.

• Stay determined & start out gently.

Gradually build up duration and intensity over a period of time. Starting out, speed should take a back seat while you focus on increasing the distance you can run. It is so much more important to find a comfortable pace that allows you to progress gradually and not feel torn to shreds at the end of each run.

• Try different routes, surfaces & conditions for your runs.

If you enjoy running on the roads, try to give yourself a break now and then by running on grass, around a field, or on a trail. However, be prepared, if it is rainy or cold. Similarly, don’t get caught out in the sun or dark.

• Shoe shop!

What you put on your feet is possibly the most important consideration when starting out. The choice you make can not only enhance your performance but also effect your running enjoyment while remaining injury free. It is worth it to spending some time researching this online or visiting your local specialist sports shop to seek their expert advice. 

• Warm up & cool down.

As important as the run itself, the warm up is the way to prepare yourself. Don’t fall into the trap of going straight at it just to get it over with. Allocate a certain amount of time for preparation. Similarly, each run should end with a cool down. As with the warm up, your body needs to adjust back down.

“Once you start, keep it going,” said Dr. Simons. “Set a challenging but realistic goal and see it through. Challenge yourself, not other runners. Reward yourself and think of the benefits and feelings of eventual achievement. Good luck and see you at the finish line!”

More Info: Go to www.michianarunners.org for information about running and races in and around Michiana.

Kale: The Super Veggie

National Nutrition Month advice from Whitman Hackman, Registered Dietitian, SJRMC

Kale is a green vegetable that looks sort of like and tastes like curly spinach but it comes from the cabbage family.  It can be found in grocery stores year round but its peak season is mid-winter to early spring. When buying, look for bright green leaves without traces of wilting or browning. 

Kale’s high concentrations of antioxidants and anti-inflammatory agents have linked increased consumption to lowered risk of cancer, obesity and heart disease.  One cup of chopped kale has 34 Calories, 0 g fat, 2 g of protein and 1 g of fiber.  The recipe below is an example of how quick and easy it is to make any night of the week!

Kale with Caramelized Garlic

• 1 ½ lbs of fresh kale (stems removed)
• 2 cups of water
• 1 Tbsp olive oil
• 8 cloves of garlic, thinly sliced
• 1 tsp red wine vinegar
• ¼ tsp salt
• ¼ tsp red pepper flakes

Remove leaves from stems and throw stems away.  Heat oil in a large nonstick skillet over medium heat.  Add garlic and cook until garlic is golden brown.  Add kale leaves to mix and cook covered until it’s softened but still bright green probably about 2-3 minutes.  Add the vinegar, salt and red pepper, stir and serve!

Portion Control: Measuring Serving Sizes

During the last week of National Nutrition Month, here is some advice on portion sizes from SJRMC's Whitney Hackman, RD.

Portion sizes have been growing in this country right along with obesity rates, heart disease and diabetes.  Restaurants portions are almost twice the size they were in the 1960’s and our waistlines are reflecting the increase! 

Research has shown that portion control is an important component in healthy weight maintenance, but it can be frustrating if you plan on stepping outside of your house without your measuring cups and a scale at any point in your life. Here are some comparisons to help keep your portion sizes in line!

• 1 ounce of cheese (1 serving) is the same size as four dice or a 9-volt battery 
•  1 meat serving (about 3 ounces) is similar to a standard deck of cards 
• 3 ounces or 1 serving of fish will look similar to a checkbook
• A serving of peanut butter or mayonnaise is equal to a ping-pong ball
• A serving of ice cream or mashed potatoes is ½ cup, which will look about the same size as a tennis ball
• One serving of an apple or orange should look like a woman’s fist
• A baked potato should look comparable to a computer mouse
• A serving of nuts is comparable to a medium-sized egg 
• The diameter of a pancake should be the same as a CD
• A serving of chocolate looks like a standard packet of dental floss

We are faced with oversized portions everyday and it’s a tough battle!  Hopefully these visuals give you a good idea of what you should be comparing your meals to!

Guys: Time to Man Up & Schedule Your Prostate Exam

Guys: Time to Man Up & Schedule Your Prostate Exam

By Dr. Michael Helms, Northwest Family Medicine & Saint Joseph Physician Network

As tough as we all like to think we are, men have a long way to go in terms of manning up to a simple medical procedure that could end up saving our lives or at least improve our quality of life. 

For men approaching the age of 40 and above, a prostate exam – while admittedly slightly uncomfortable – only takes a minute but is as necessary a preventative health measure as a blood pressure test or cholesterol check.

Why a prostate exam? The primary reason is to check for the presence of three conditions:

1. Rectal Cancer, which is very rare.
2. Prostate Cancer, slightly little more common but still fairly rare.
3. BPH, or enlarged prostate. BPH is not life threatening but can nevertheless be quite disabling at times. The benefit here is that if we find a prostate that is enlarging, we can treat it before symptoms become severe.

 Fear Not

But why do men fear something that is so quick and simple and could save your life? First and foremost, I think there’s a stigma that it is somehow unmanly to get a prostate exam. We prefer to believe there should be some type of electronic or blood test to prevent a man from having a finger put in a place he really doesn’t want it.

Also, some men fear the discomfort of the test. To address this, I always like to reference the size of my index finger versus the size of an average bowel movement and submit it as “exhibit A.”

Sure, it’s uncomfortable but, by comparison, women often have to endure far worse. Not surprisingly, the women in our lives are not very sympathetic about our complaints.

I say “our” because I’m in the same situation. As a 47-year-old, I get my prostate exam every year from my physician so I’m doing what I am telling patients they need to do. And in reality, about 90 percent of the discomfort is psychological. Believe me, there are a lot of procedures out there that are worse than a prostate exam. Again, our better halves have been getting pelvic exams from the time they’ve been around 18, gone through childbirth and the exams that go with it – all of which are exponentially worse than a prostate check.

Finally, there’s a fear of the unknown. We are afraid of what the doctor will find or what the doctor will tell us we have to do. Certainly, the fear of prostate cancer is real and understandable. But there’s also anxiety about prostate cancer treatment as well –specifically, that treatment could render the patient impotent.

This fear is less prevalent than it used to be and for good reason. Cancer is seldom found. Most exams reveal a normal prostate condition. Plus, treatments are much better than they used to be in the sense that active surveillance (the strategy of closely monitoring patients with low-risk prostate cancer before prescribing specific therapy) is more common.

Other times, the condition is treated with hormones – some of which can cause impotence but this is less likely than it used to be. Prostate cancer can also be treated with radiation and, when it does require surgery, many times the procedure can be nerve sparing – meaning it will not impact sexual performance. These are certainly better treatment options than what used to be available to men.

How ‘bout those Bears?

Being mindful that most of the discomfort of a prostate exam is psychological, I like to do what I can to get the patients’ mind off the task at hand. For example, talking about sports – like Jay Cutler’s bum knee, sports cars, mutual funds, telling jokes – anything to lighten things up or put the patient at ease while he’s wearing a gown with no back and bending over. As a doctor, you have to build a rapport so that it is not psychologically threatening. One way to accomplish this is by conducting the bulk of the physical first – while engaging them in these discussions – before doing the prostate exam.

Additionally, a standard practice for me is to schedule physicals in the morning so I can tell guys I am making the rest of their day seem much better in comparison. Plus, I remind them that getting a prostate exam isn’t nearly as bad as going to the dentist. And while some may disagree, I can’t resist using this line as a good-natured tweak at my dentist friends.

Fortunately, most of the time I recommend giving an exam to a patient, they agree to it. Then again, if they are already in to see me, they are somewhat resigned to doing what comes with a physical. However, I worry about men of that certain age who may not be coming in for a standard physical – perhaps simply because of fear of this exam. If there are any of you out there, you may be forced to give back your “man card” if that’s really what’s keeping you away from an annual doctor visit.

Need to find a new primary care physician or want to learn more about Dr. Helms?  Go to www.saintjoedocs.com.

National Nutrition Month: Eating for Sustained Energy!

As National Nutrition Month continues, Sherry Flemming, RD, Clinical Dietitian at SJRMC, provides some tips on how to keep your energy level steady throughout the day:

• Eat 3 smaller meals per day, with frequent healthful snacks.
•  Make your meals “mixed energy fuels." These include high fiber carbohydrates, lean protein and healthy fats such as olive oil, nuts or seeds.
• Eat a variety of colors!
• Hydrate!  Start the moment you get up in the morning.
• Limit sugary foods to 2 (or fewer) small servings a day, and ONLY with meals.
• Eat whole-grain carbs at each meal, like brown rice, whole wheat pasta, corn tortillas or oatmeal.
• Eat 2 - 4 fresh fruits per day, starting early in the day.
• Take a 1 - minute stretch and focus on your breathing every 90 minutes.

It Ain't Easy Being Green: Getting the most out of your vegetables

Vegetables are a great source of vitamins and nutrients. However, water-soluble vitamins like Vitamin C, Riboflavin, Thiamin and Folate can be destroyed by exposure to air, water or heat.  To keep the vitamins in your vegetables from escaping, here are some tips from your SJRMC Clinical Dietitians:

• Cook vegetables in a small amount of water, just enough to keep the pan from scorching.
  
• Steam, microwave or stir-fry vegetables instead of boiling to reduce the amount of time they are exposed to heat.
  
• Cooler temperatures help preserve vitamins, so store produce in the refrigerator.
  
• Cut up vegetables just before cooking and serving time to decrease the amount of their surface that is exposed to air.
  

Broccoli Salad

2 1/2 cups chopped raw broccoli 

1/4 cup non fat Greek yogurt

1/4 cup light mayonnaise                               

1 tablespoon rice vinegar

1-2 teaspoons sugar                               

2 tablespoons chopped nuts (cashews, pecans, almonds or walnuts)

2 tablespoons raisins, currants, dried cherries or dried cranberries

Directions

1. Wash and chop the broccoli and set aside.
   
2. In a medium bowl, combine yogurt, mayo, vinegar, sugar, raisins and nuts.
   
3. Throw in the broccoli and mix well until evenly covered with the dressing.
   
4. Chill and serve. 

Nutrition Information

Makes 5 (1/2 cup) Servings, 90 Calories, 6g Fat, 8g Carb, 2g Protein, 170mg Sodium 

Reference:  American Dietetic Association

National Nutrition Month: The Power of SPINACH

No wonder Popeye was so strong.

Spinach is packed with powerful nutrients and is a good source of folate, beta-carotene, iron and vitamin K. Like other leafy greens, spinach also provides fiber, magnesium and calcium.

Green fruits and vegetables have lutein and indoles, phytochemicals that help promote vision health, boost immunity and prevent certain cancers.

Tips on getting the most nutritional value out of spinach:

• Buy it fresh. Between travel and storage at warmer temperatures, some of the nutrient content may be lost.
• Unwashed spinach should be packed loosely in a plastic bag and placed in the refrigerator crisper where it will remain fresh and retain its nutrient content for about four days.
• Frozen spinach retains more of its nutrients because it is flash frozen.

Tips from Rosannah Mack, RD, CD, Saint Joseph Regional Medical Center

Boost Flavor Without Adding Salt

National Nutrition Month continues! Here are some tips from Rosannah Mack, RD, CD, Clinical Nutrition Manager at SJRMC. Want to boost a meal's flavor while reducing your salt intake? One healthful option is adding herbs to meals for some sodium-free flavor.

• Use 1 tablespoon of fresh herbs or 1 teaspoon dried.
  
• Cut fresh herbs finely to maximize aroma and flavor.
  
• Add fresh herbs near the end of cooking so that flavors aren't cooked out.
  

Here are a few examples of ways to add herbs to your eating plan today:

• Olive oil: Increase the flavor of olive oil by simmering gently with rosemary, garlic or chilies for 15 minutes.
  
• Meat: Add flavor by pressing an herb rub on meat, poultry or fish before cooking. Try this combination: chopped parsley, garlic, pepper, salt and mustard. Another option is to stuff fresh herbs—sage, tarragon, savory—between poultry skin and poultry meat and inside the cavity before roasting.
  
• Greens: Add chopped fresh herbs to a salad.
  
• Breads: Mix chives, garlic, rosemary or other herbs into dough or batter.
  
• Fruit: Sweeten your fruit by adding mint, lavender or rosemary to fruit salads, cobblers and smoothies.
  
• Water: Flavor your water with mint or lemongrass.
  

Get more information at www.eatright.org or contact a registered dietitian.

Produced by ADA's Strategic Communications Team

Flu Season is Here: Protect Yourself!

Flu season is in full swing in Michiana. Take the following actions to protect yourself from the flu:

• Wash your hands often with soap and water or alcohol-based foam.
• Avoid touching your eyes, nose or mouth.
• Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
• Healthcare providers:  Wear gloves for any contact with potentially infectious material. Remove gloves after contact, followed by hand hygiene. Wear a face mask when caring for patients with flu-like symptoms.
  

What are the symptoms of the flu versus the symptoms of a cold?

In general, the flu is worse than the common cold, and symptoms such as fever, body aches, extreme tiredness, and dry cough are more common and intense. Colds are usually milder than the flu. People with colds are more likely to have a runny or stuffy nose. Colds generally do not result in serious health problems, such as pneumonia, bacterial infections, or hospitalizations.

If you develop a fever and respiratory symptoms, do not report to work!  You MUST stay home at least 24 hours after you no longer have a fever (without the use of fever-reducing medicines such as acetaminophen).

Annual vaccination is the most important measure to prevent seasonal influenza infection.SJRMC Associates:  If you did not receive a flu shot, Employee Health has a limited number still available.

Tips for Summer Cuts, Burns, & Bites

Minor cuts and scrapes are a part of every summer and for some people the inconvenience and expense of seeking medical care may outweigh health concerns about the injury itself.

"It often isn't easy for the average person to judge the severity of a bite, minor burn or cut so people tend to wait to seek treatment,” said Scot Stepleton, Director of Plymouth’s Wound Healing Center. “Minor scrapes can be treated with supplies from a well-stocked first aid kit, but major injuries or infections need to be seen by a health care professional before they have time to develop into something more severe."

The local experts at both SJRMC’s Wound Healing center’s in Mishawaka and Plymouth, National Healing Corporation Wound Healing Centers, offer the following guidance on when to seek medical treatment.

Sunburns can be treated with over-the-counter remedies, yet can be associated with shock, heat exhaustion and dehydration which need professional attention. Symptoms indicating a serious reaction can include severe painful blisters, nausea, fever, chills, extreme thirst, rapid breathing, faintness and dizziness.

Deep puncture wounds made by nails and knives are especially susceptible to tetanus bacteria commonly found in soil. All wounds should be cleaned immediately. Adults who have not had a tetanus-diphtheria shot in 10 years or children who have not been vaccinated should seek professional attention and receive the vaccine.

People with certain medical conditions such as diabetes and vascular disease as well as the elderly and those who have had radiation therapy should closely monitor all wounds for signs of infection or failure to heal, especially those on the lower extremities.

·Seek medical treatment if a burn or wound shows signs of infection including increased pain at the wound site, redness or swelling spreading away from the wound, a foul wound odor, change in color or amount of drainage from the wound, or if you experience fever, chills, nausea or vomiting.

Bites from unknown or wild animals require immediate medical attention. Also seek treatment if the bite is deep or large, on the face, neck or hands or if there is swelling, redness, pain or infection draining from the wound. Animal bites also pose a tetanus threat to those who have not been vaccinated.

·Seek emergency assistance for insect bites if you are experiencing trouble breathing, facial swelling or turning blue, weakness or tightening of the throat. Emergency rooms and wound healing centers equipped with hyperbaric oxygen chambers are needed to treat some serious spider bites, like those of the brown recluse spider.

For more information on treating chronic or infected wounds, contact the Saint Joseph Wound Healing Centers at 574-335-6210 or 574-941-3140.

National Nutrition Month: Ways to Shave Calories

Tips from Chris Senff, RD, CD, Saint Joseph Regional Medical Center 

When it comes to healthy weight management, small steps add up. In fact, little changes in eating and activity level have a more positive impact on health than drastic ones. This is because you are more likely to stick with smaller changes over time. Extreme diets and intensive exercise regimens may work well at first, but they rarely last over the long term.

Healthy weight is all about balancing food intake with physical activity. Most of us could improve our energy balance by shaving just 100 calories a day off our usual intake. It’s not difficult:

• Lighten up your favorite coffee drink with non-fat milk and sugar-free syrup
• Trim all fat from beef, pork and chicken. Remove the skin from poultry
• Dish up slow-churned, reduced-calorie ice cream in place of regular
• Enjoy raw vegetables with salsa or fat-free ranch dip instead of chips

Small Changes Add Up:  Here are more great ideas that will cut calories from your daily intake, possibly without your even noticing:

• Downsize Your Dishes. Use smaller plates and bowls to help you eat less. We tend to fill up the dish we’re using and then eat it all. Our brains also think we are getting more when the same amount of food is placed in a smaller dish.
  
• Savor Your Meals. Eating slowly helps you consume only what your body needs to feel satisfied. Eating too quickly, in less than 20 to 30 minutes, leads to overeating and feeling uncomfortably full afterwards.
  
• Leave Some Food on Your Plate. This is especially important if you grew up in the “clean plate club.” By leaving even a few bites, you can focus more on your internal signals of satisfaction and less on eating food just because it is there.
  
• Don’t Eat Out of a Bag or Box. When you eat out of a package, you are likely to keep eating until it’s all gone – no matter how many servings the package actually contains. Pour one serving into a small bowl.
  
• Choose Your Glass Wisely. Here’s another place where our eyes play tricks on us. When glasses are short and wide, we tend to fill them with more fluid and to drink more. Use a slender glass for any beverage except water.
  
• Rethink Your Drinks. High-calorie beverages like soft drinks, juice drinks, energy drinks, specialty coffees and alcohol add calories just like solid foods.

National Nutrition Month: Your Nutrition Questions, Answered!

Questions answered by SJRMC Registered and Clinical Dietitian, Kylie Harrold

What are considered lean cuts of meat? 

There are several cuts of red meat that are considered lean. Cuts that include the words "round", such as top round or bottom round, or "loin", such as sirloin, tenderloin and top loin are lean choices. Flank steak is also a lean cut. Also, look for any cut that is labeled 95% lean ground beef. 

Any cut of meat can be made leaner by trimming off visible, solid fat before cooking. Healthy cooking methods include roasting, broiling, grilling, stir-frying, braising, steaming and stewing.


Does "Made with Whole Grains" mean the food is a good whole-grain source? 

Not necessarily. "Made with whole grains" means that the product has some whole grain in it, but the product is not 100% whole grain. When looking for whole-grain choices, make sure the label says "100% whole grain" and the ingredient label says "whole" before the grain. Whole grains include brown rice, bulgur, oatmeal, whole-grain corn, whole oats, whole rye, whole wheat and wild rice.


If I am trying to cut back on caffeine, will switching from espresso to coffee help? 

Actually, espresso has less caffeine than coffee! On average, one 8-ounce cup of brewed coffee has 85 milligrams of caffeine, and one ounce of espresso (plain or in a coffee-drink) has 40 milligrams. If you are trying to decrease your caffeine intake, consider changing to black or green tea (with 40 milligrams of caffeine per 8-ounce serving) or half regular coffee and half decaffeinated coffee. 

If you normally drink quite a bit of caffeinated beverages, be sure to cut back slowly. For some people, cutting back quickly will cause headaches and drowsiness for the first few days. 

National Nutrition Month: Overcoming Excuses for Skipping Breakfast

For you and your children, every excuse or barrier to eating a nutritious breakfast has a solution. Don’t let these excuses stand in your way of starting your day with a good breakfast:

Excuse #1: I’m not hungry in the morning. 
Start your day with a cup of 100% fruit juice or a piece of whole-wheat toast. Later when you are hungry, eat a mid-morning snack — a hard-boiled egg, low-fat or fat-free milk or yogurt, low-fat string cheese or a whole-wheat bagel.

Excuse #2: I don’t have enough time in the morning.
Stock your kitchen with easy-to-prepare foods such as breakfast cereal, instant oatmeal, small bagels, whole-grain toaster waffles, yogurt and fresh fruit.

Excuse #3: I’ll gain weight. 
There is no evidence to support the belief that eating breakfast will make you gain weight. In fact, skipping meals has been shown to lead to overeating at snack time or the next meal.

Excuse #4: I don’t like breakfast foods. 
Breakfast can be any food you like. A slice of pizza, bowl of soup, a lean-meat sandwich or leftovers all make a fine breakfast.

Think of breakfast as your body’s morning refueling stop to get your day going the right way. 

National Nutrition Month: Salad Tips

Salads make a nutritious meal or side dish. But dressings and toppings can sometimes turn a healthy salad into a helping of calories and fat.

Here are some tips for getting the most nutrition from your salad, especially in a restaurant:

• Cut the fat. Ranch, bleu cheese, French and thousand island dressings have as many as 16 grams of fat and 150 calories in 2 tablespoons. Choose low-fat dressings; reduce the amount you use to a few teaspoons; create your own with lemon juice or vinegar and just a touch of olive oil. Also limit added cheese.
• Bacon is a favorite topping but contains a lot of fat. Lean proteins like turkey, chicken, crabmeat or tuna can add delicious flavor to a salad without a lot of fat. Beans like black, garbanzo, kidney, pinto and white beans are good sources of lean protein too.
• Pile on the veggies. Brightly colored vegetables are great sources of nutrients, fiber and phytonutrients. Broccoli, peppers, beets and carrots add flavor, texture and help fill you up.
• Sweeten it up. Oranges, apples and grapes add a sweet touch to a salad as well as vitamins and nutrients. But dried fruits like raisins and cranberries and candied nuts often boost added sugars, so use these sparingly.
• Don’t be afraid to ask for substitutions or omit certain ingredients when ordering a salad from a menu.

National Nutrition Month: Save Time & Money at the Grocery Store

There is more variety on today’s grocery store shelves than ever before. With so many choices, it is easy to get overwhelmed.

Make shopping easier by following these guidelines:

• Don't shop when you’re hungry. You’re more likely to make impulse purchases on less nutritious items that cost more.
• Make and stick to a shopping list. If you keep a running list at home of items that need to be replaced, you won’t have to worry about forgetting anything.
• Organize your list into sections according to the layout of the supermarket. This cuts down on time and the number of passes you need to make through the aisles.
• Check for supermarket specials printed in the newspaper or online and plan your shopping trip around what is on sale.

If you are a single-person household, maximize your food dollars at the grocery store:

• Buy frozen vegetables and fruit in bags so you can take out what you need and freeze the rest.
• Look for foods sold in single servings such as juice, yogurt, frozen meals, soup and pudding.
• Shop from bulk bins so you can buy smaller amounts.
• Ask the butcher or produce manager for a smaller amount of prepackaged items.
• Buy produce that keeps longer in the refrigerator such as broccoli, Brussels sprouts, cabbage and carrots.
• Buy small loaves of bread or wrap and freeze bread you won’t use right away.

National Nutrition Month: The Ins & Outs of Food Labels

Ever wonder about the difference between reduced fat and low fat? Or does “light” on a label really mean no fat? The Food and Drug Administration has strict guidelines on how these food label terms can be used.

Here are some of the most common claims seen on food packages and what they mean: 

• Low calorie: Less than 40 calories
• Low cholesterol: Less than 20 mg of cholesterol and 2 gm or less of saturated fat per serving
• Reduced: 25 percent less of the specified nutrient or calories than the usual product
• Good source of: Provides at least 10 percent of the Daily Value of a particular vitamin or nutrient per serving
• Calorie free: Less than five calories per serving
• Fat free/sugar free: Less than ½ gram of fat or sugar per serving
• Low sodium: Less than 140 mg of sodium per serving
• High in: Provides 20 percent or more of the Daily Value of a specified nutrient per serving
• High fiber: Five or more grams of fiber per serving
• Lean (meat, poultry, seafood): Ten grams of fat or less, 4 ½ grams of saturated fat and less than 95 mg cholesterol per 3 ounce serving
• Light: 1/3 fewer calories or ½ the fat of the usual food
• Healthy (individual food item): Low fat, low saturated fat, less than 480 mg sodium, less than 95 mg cholesterol and at least 10 percent of the Daily Value of vitamins A and C, iron, protein, calcium and fiber
  

The FDA also sets standards for health-related claims on food labels to help consumers identify foods that are rich in nutrients and may help to reduce their risk for certain diseases. For example, health claims may highlight the link between calcium and osteoporosis, fiber and calcium, heart disease and fat or high blood pressure and sodium.

National Nutrition Month: Know Your Fats

March is National Nutrition Month!

Learn the following healthy tips and try some new recipes from our Saint Joseph Clinical Dietitians

Fats and oils are important parts of a healthful diet, but the type of fat you choose can make a big difference in the health of your heart.

The Dietary Guidelines for Americans recommend the majority of dietary fat come from two sources: monounsaturated and polyunsaturated fat, which are mostly derived from oils in plants. Common examples of monounsaturated fats are canola, olive and peanut oils. Sources of polyunsaturated fats include corn and soybean oils as well as many seeds, nuts and their oils.

For your heart’s sake, keep your fat intake between 20 percent and 35 percent of your total calories. Make sure most of your fats come from sources of monounsaturated and polyunsaturated fatty acids like plant protein, nuts, seeds, vegetable oils and vegetable oil products like trans fat-free spreads, mayonnaise, salad dressings and natural peanut butter.
Produced by ADA’s Public Relations Team

RECIPE: Hummus (Garbanzo Spread)

1 (15 oz) can garbanzo beans (drained) ½ tsp cumin
2 tsp tahini (sesame butter)
1 clove garlic
Juice of ½ lemon
Red pepper to taste
2 Tbsp sesame seeds

1) Mash or puree all ingredients, thinning mixture with fluid from canned beans if necessary.
2) Chill 2 hours
2) Serve as a thick dip with raw vegetables, whole grain crackers, pita bread – or serve as a sandwich spread.

Nutrient Info: Serving size 1 tablespoon = 23 Calories, 1g Fat

Cooking with Your Kids

Gwen D. Ehlers, RD, Clinical Dietitian, SJRMC

Cooking with Your Kids

Quick Tips from Gwen D. Ehlers, RD, Clinical Dietitian

How can you get yours kids to beg for bananas instead of brownies?  What could convince them to choose carrot sticks over candy bars?

• Eating healthy is a lifestyle, and needs to begin at an early age. Help your kids start by including them in the selection and preparation of food.
  
• Ask your little ones to pick out their favorite color fruit or vegetable at the store.
  
• Snack with dips that include peanut butter, light salad dressing, low fat yogurt or salsa. This will encourage young ones to expand their choices of fruits and vegetables.
  
• Cook with your kids! While you’re spending quality time together, they are learning new skills, whether it is mixing, measuring, or cutting.

Try these recipes with your child:

Wonderful Stuffed Potatoes

• 4 medium baking potatoes
• ¾ C low-fat (1%) cottage cheese
• ¼ C milk
• 1 TB soft margarine
• 1 tsp dill weed
• 2 tsp grated Parmesan cheese

Prick potatoes with fork. Bake at 425° for 60 minutes or until fork is easily inserted. Cut potatoes in half lengthwise. Carefully scoop out potato leaving ½” pulp inside. Mash pulp in large bowl and mix in remaining ingredients, except Parmesan cheese. Spoon mixture into shells and sprinkle top with 1/3 tsp Parmesan cheese. Place on baking sheet and bake 15-20 min until tops are golden brown.

Chicken & Veggie Wrap

• Flour tortillas
• 1 C diced cooked chicken
• ½ C chopped cucumber
• ½ C chopped red bell pepper
• ½ C chopped raw sugar snap peas
• ½ C chopped lettuce
• ½ C hummus

Combine chicken, cucumber, bell pepper, peas, and hummus in a bowl. Lay the wraps on the counter and cover each with a lettuce leaf. Divide the vegetable mixture among them and spread, leaving half-inch border around the edge. Roll up tight, tucking in the edges as you roll. Cut in half.