Myth: I guess I can’t carry a pie on the plane when traveling for the holiday.

Answer: BUSTED!

Think you can’t take that pie to Grandma’s house this holiday season? Think again. This article caught my eye. It details what food items you can and can’t carry on a plane during the holidays. According to the Transportation Security Administration (TSA):

• A pie or cake can be carried on board through security checkpoints but it will be subjected to additional screening.
• Jam or jelly? Place in your checked luggage instead of carrying it on the plane, or ship it. They violate the rule of no more than 3.4 ounces of liquid, gel or aerosol that can be carried on board (and placed in a 1-quart sized plastic bag for screening purposes). Other items to put in your checked luggage or shipped – cranberry sauce, dip, sauce, salsa, gravy, maple syrup, oil, vinegar, wine, liquor, beer.

By the way, nonedible items that also won’t get through security screening are snowglobes and perfume.

A few more tips for carrying food gifts (or other gifts) through security:

• Don’t gift-wrap them, they may need to be unwrapped during screening.
• For fruit-lovers, unpeeled fruit is OK as is when going through security. But if you’ve partially eaten the fruit, it must be wrapped.

Remember, all food is screened so be forewarned. Not sure if your food will get through security? You can go to the TSA website for more information and to download “My TSA” mobile apps.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Ordering perishable food through the mail ensures it is safe to eat.

Answer: BUSTED!

Ah…Cyber Monday. Visions of foods ordered online dance in our heads. But when purchasing or receiving food gifts, there are a few things to double check to ensure the food will be safe to eat:

1. Ordering perishable food? Make sure it is packed cold in foam or heavy corrugated cardboard. Overnight shipping is best to ensure that it remains cold.
2. A perishable item should be labeled “Keep refrigerated” on the package. When you receive it, open it right away and check its temperature. It should be frozen, partially frozen with ice crystals or the temperature should be 40 degrees or colder by a food thermometer. Smoked, cured or vacuum-packed foods all need to be kept cold. If the food you received is above 40 degrees, don’t eat it! Notify the company. Other places that can help you if you receive perishable food that isn’t cold: the USDA Meat and Poultry Hotline 1-888-MPHotline (1-888-674-6854), weekdays 10 a.m. to 4 p.m. ET; FDA Outreach and Information Center 1-888-723-3366, weekdays 10 a.m. to 4 p.m. ET (any foods other than meat, poultry and egg products).

If you are shipping perishable food to someone, here are a few tips:

• Ship it when you know someone will be there to receive it and refrigerate it.
• Use a sturdy box to ship and use a cold source – frozen gel packs or dry ice.
• Write “Keep refrigerated” on the outside of the box.

For more information on how to pack perishable items, see Mail Order Food Safety on the USDA website.

This chart, also on the USDA website, will give you some safe time limits when shipping or receiving perishable foods.

For more information on food safety, visit the MissouriFamilies website.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There are no new ways to use holiday leftovers.

Answer: BUSTED!

Consider these ideas for healthy and creative ways to use your holiday food leftovers.

• Leftover turkey got you down? Make turkey salad – OK, not just any turkey salad. Add diced pears to the mix. Pears add a nice sweetness to the salad. Or try adding ground curry seasoning to the salad for a curry turkey salad. You can also make wraps with turkey. And if you’re making a batch of chili for your next football-viewing event, use turkey in the chili. If you have leftover pieces of sweet potato, add those to the chili too! Making a vegetable stir-fry? Add some turkey pieces for a different flavor. You can also freeze leftover turkey in small portions to use later.


• Got some extra cranberry sauce and you don’t know what to do with it? Use it as a sandwich spread for a nice ‘kick’ to an everyday sandwich. Baking butternut squash in the oven? Top with cranberry sauce for a different flavor sensation.


• Lots of leftover veggies like green beans? No problem! Add them to soups - make your own or add to a healthy canned soup to make it even better for you. Add leftover veggies to stews or salads. And, as mentioned above, try adding sweet potato or other leftover veggies to chili.

MU Extension publication Storing foods at home has guidelines on safely storing a variety of foods in the cupboard, refrigerator and freezer.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Kitchen gadgets for healthy cooking are too expensive to give as gifts.

Answer: BUSTED!

Gifts to others (or yourself!) that support healthy food preparation don’t have to be expensive. Here are some inexpensive and easy-to-find gift ideas and ways to use them for healthy cooking:

• Non-stick skillet – Great for making the ultimate and quick ‘fast food’ – stir fry! Not getting enough vegetables in your diet? Stir fries are a tasty and quick dish and vegetables are the main ingredient.

• Measuring cups and spoons – These handy tools help you measure ingredients and avoid putting too much fat or salt in a recipe. And they come in a multitude of fun colors and designs!
• Pastry brush – Use this to coat pans with butter or oil so you use less. You can also use it to coat vegetables with oil before roasting – a nice way to use less oil.
• A good knife – Are you finding yourself avoiding vegetables because your knife just isn’t cutting it? A good knife is a great asset in the kitchen.
• Spice rack or small jars for spices and herbs – Herbs and spices are a great way to add flavor with no salt. Use small jars so that you can try new seasonings in the bulk food section of your grocery store. Buying herbs and spices in bulk saves you money and assures freshness.

• Oil sprayer – This lets you spray your pan with exactly the amount and kind of oil you want to use. It also saves money because it replaces the cooking spray in your kitchen.
• Hand grater – Grated vegetables make a salad look great. Add flavor in a subtle way when you grate carrots and other vegetables into salads and other dishes like soups and stews. And of course, you can use a grater to add some slivers of dark chocolate to your favorite dessert.
• Air popper – Looking for a great snack without the fat? Air popper to the rescue! Instead of salt, add seasonings like garlic powder (no sodium in it), cinnamon, black pepper and other spices or herbs.

What healthy gift ideas do you have?

Visit the MissouriFamilies website for more information about nutrition and health.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: If it says “artisan” on the package, it’s better for you.

Answer: BUSTED!

What do you think of when you hear the word “artisan?” Made by hand? Quality ingredients? Manufacturers are hoping that when you see “artisan” on the label, you will reach for their product. But there is no one definition of artisanal on food packages and the government doesn’t define it or regulate its use. And even fast food restaurants are getting into the act, using “artisan” on some menu items. It must work. According to Datamonitor, in the past five years over 800 food products have used the term to describe themselves.

Where are you most likely to see “artisan” on food packages in the grocery store? The bread aisle is a good candidate – the word “artisan” brings to mind homemade bread piping hot from the oven.

In reality, “artisan” may not mean the food is locally sourced, less processed or healthier. And when a nationwide company uses the term “artisan” on its product it’s not likely that ingredients are locally sourced.

Looking to see if a food is a healthy choice? You have to read the Nutrition Facts label and the ingredients!

Looking for more tips about what is on food labels? Read Understanding food marketing terms on the MissouriFamilies website.





Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: If it says “natural” on the package, it’s better for you.

Answer: BUSTED!

It depends. What kind of package is the word “natural” on? Meat and poultry foods can be labeled “natural” if they are minimally processed and don’t have artificial flavors, colors, preservatives or other additives. That is the definition the United States Department of Agriculture (USDA) is using for meat and poultry. However, the Food and Drug Administration (FDA) hasn’t defined “natural” for labeling of foods.

“Natural” on a food package can mean different things to different consumers. Does “natural” always mean “healthy?” Not necessarily. “Healthy” on a food package is not defined or regulated by USDA or FDA. For a food to be labeled “healthy” it must meet certain criteria for the amount of fat, saturated fat, cholesterol and sodium and have specific minimum amounts of vitamins, minerals or other nutrients. A food may be labeled “natural” but you might find from looking at the Nutrition Facts label that it is actually high in sugar or sodium. Only if you see “low in sodium” or “reduced sodium” on the label can you be assured that the food has less sodium than its counterpart. Same with fat – look for “low in saturated fat” or “reduced saturated fat” on the label to find heart-healthy foods. 

So the next time you are in the grocery store and see the word “natural” on a food package, take a closer look. See if other health claims for fat or sodium are on the package. And read the Nutrition Facts label to find out if the product is truly healthy for you.

Visit the MissouriFamilies website for more information on food labels.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: It's hard to find food safety information.

Answer: BUSTED!

With the holidays coming up and company coming over, food safety is on our mind. There’s lots of information at your fingertips on the web or by phone.

• Foodsafety.gov is a good one-stop website for information about food recalls and food safety.
  
  • On the site, you can find a link to their blog for even more "practical information and tips from the experts" on food safety topics. They currently have multiple posts on cooking turkey safely.
  • You can also use the Ask Karen feature on their website to either search their database of common food safety questions, to chat online with a food safety expert (available weekdays between 10:00 a.m. and 4:00 p.m. Eastern Time or by phone at 1-888-674-6854), or to email your question to the hotline to get an answer. There are links to access these services in Spanish or via mobile devices.
• Through November and December Butterball hosts the Turkey Talk hotline at 1-800-BUTTERBALL (1-800-288-8372) weekdays from 8 a.m. to 8 p.m. CST (Central Standard Time). Bilingual assistance is available (English and Spanish). You can also email talkline@butterball.com
• You can find a list of holiday food and recipe hotlines at http://busycooks.about.com/od/holidayrecipesandmenus/a/hotlines.htm
• You can also go to MissouriFamilies.org and search for information on food safety/food handling.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: It's hard to eat more fruits and vegetables during the winter.

Answer: BUSTED!

It may seem that the winter isn’t the best time to get more fruits and vegetables each day. After all, winter is the time when we like to eat hearty foods like chili and stew. These hearty winter dishes can actually be great vehicles for getting more fruits and vegetables each day. Here are some ideas:

• In the mood for some warm, fluffy pancakes? Top the pancakes with applesauce instead of syrup.
• Making a hearty chili? Add more vegetables to the recipe. Try pureed pumpkin, either from a can or fresh, for a different taste to your chili.
• Add cooked or pureed pumpkin to a stew or soup as well, to add flavor and make it more hearty.
• Making your own pizza (or ordering one)? Order a veggie pizza or make one at home with red pepper, mushrooms, broccoli and other favorite veggies.
• Making lasagna? Add chopped veggies. You can also add chopped veggies to your favorite pasta sauce.
• Nothing says winter and comfort more than baked apples – a satisfying way to get more fruits.

For more tips about nutrition and health, visit the MissouriFamilies website.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Sitting too long isn't unhealthy as long as I don't overeat.

Answer: BUSTED!

New data from the American Institute for Cancer Research suggests that sitting too long may increase your chances of developing some cancers like breast and colon cancer. We already know that physical activity decreases the risk of diabetes and heart disease. And people who exercise have lower blood pressure than those who don't. This and other data suggests that following current physical activity guidelines of about 30 minutes of activity most days of the week (for adults) and 60 minutes (for youth) is not enough. We sit an average of about 9 hours a day at our desk or in front of the TV or computer — we need to get up and move more! Here are some ideas to get you up and moving around:

1. Add a chime to your computer to remind you to get up and walk around. These chimes are used to incorporate mindfulness techniques in your everyday life but they can also be used to remind you to get up and take a walk.
2. Thinking about sending an email to a colleague in your building? Forget about it! Get up and walk to your colleague’s office instead.
3. While watching TV, think of commercials as activity breaks. Get on the phone and walk around while talking. Do some jumping jacks. Have some light scarves (or light paper napkins) handy and throw them up in the air and catch them – you can also play this game with others!

For additional ideas to get you moving, see Real guidelines for real people: Everyday activity solutions.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There's no way to manage my weight during the holidays.

Answer: BUSTED!

And so it begins, the holidays and too many opportunities to eat… and eat… and eat. Think it’s hopeless? Not so! Here are 3 tips to help you succeed in managing your weight throughout the holidays:

1. Keep up with your daily exercise! Few things do as much good as being active every day. Activity burns calories and - here’s a bonus - helps you to deal with stress. And the holidays can be stressful. So keep those walking or athletic shoes handy!
2. Engineer your food environment. What does this mean? When at a holiday meal or buffet, use a small plate and take small sample-size portions. Use a tall, slender glass for high-calorie drinks or alcoholic beverages rather than a short, squat glass. With both of these techniques, it is giving you the illusion of more but you are actually receiving less. Position yourself away from food at holiday parties or in the office. If you have to get up and walk over to treats, you may rethink getting another piece of cake or candy. Have too much Halloween candy or other treats at home? Put them far, far away in a cabinet or in the freezer. You might even consider taping the package closed instead of just sealing it with a bag clip. More effort to get at treats might help you think twice about dipping into them.
3. Get back to “normal” eating as soon as you can. OK, so you indulged at one meal – not to worry. Go back to making healthy food choices and being active each day. The longer you stretch your holiday over-eating, the harder it is to get back to your normal, healthy diet and lifestyle.

For more tips, see Holiday eating strategies on the MissouriFamilies website.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933