Showing posts with label Holiday. Show all posts
Showing posts with label Holiday. Show all posts

Wednesday, April 16, 2014

Myth: It is not safe to eat Easter eggs.

dyed Easter eggs in egg carton
Answer: That depends...

Decorating and hunting for Easter eggs are fun traditions for many families. However, you should follow the food safety practices listed below if you want to safely eat those eggs afterwards. Otherwise, the eggs should be discarded.

  • Dyeing eggs: After hard-boiling and dyeing eggs, they should be returned to the refrigerator within 2 hours to keep them cold. Be sure to use food-safe coloring if you are planning to eat the eggs. Also, make sure that everyone handling the eggs washes their hands first, as with any food product.

  • Hunting eggs: One of my earliest memories of witnessing a questionable food safety practice was seeing my cousin eat an Easter egg that we found outside on the ground about a week after the eggs were hidden. That was definitely not a safe practice! In fact, the total time that hard-boiled eggs should be out of the refrigerator while they are hid, hunted and found is 2 hours. It is also not recommended to eat hard-boiled eggs that have been lying on the ground because they can pick up bacteria, especially if the shells are cracked. Eggs should be hidden in places that are protected from dirt, moisture and other sources of bacteria. These “found” eggs must be washed, re-refrigerated and eaten within 7 days of cooking.

Hiding plastic eggs is the safest option for numerous reasons, including if you want to hide the eggs on the ground or don’t want to have to worry about getting hard-boiled eggs back in the refrigerator within two hours.

No one wants to have foodborne illness anytime, particular after a holiday, so be sure to follow these simple food safety practices. Enjoy your Easter eggs safely!

More information on Easter egg safety is available at http://missourifamilies.org/features/nutritionarticles/nut125.htm.

Contributor: Londa Nwadike, PhD, Extension Food Safety Specialist, University of Missouri/Kansas State University, nwadikel@missouri.edu, 816-655-6258

Thursday, February 13, 2014

Myth: There aren’t any ‘healthy’ gift options for Valentine’s Day.

Answer: BUSTED!

Utensils and hearts on cutting board and table
Cook a healthy meal for your valentine!
It may seem like the only way to show you care on Valentine’s Day is to give candy, but what better way to show some love than to give the gift of good health? Here are alternative gift ideas for this Valentine’s Day.

  • Buy (or make at home) chocolate covered strawberries. Use dark chocolate with 60% cocoa or more. Why? Strawberries and dark chocolate contain flavanols. These substances have antioxidant and anti-inflammatory properties which may help ward off diseases like heart disease and cancer.
  • Still want to include chocolate in your Valentine’s Day treat? Set a relaxed mood and make a mug of hot cocoa for your sweetie. Use cocoa powder that has not undergone Dutch processing. This kind of cocoa also has flavanols for good health. Use skim or low-fat milk in the cocoa for a healthier and lower-fat treat.
  • You know that fruits are healthy – high in fiber and nutrients, low in calories and sodium. How about giving an edible fruit arrangement instead of a bouquet of flowers? You can also make your own arrangement especially if your sweetie has a favorite fruit. Just search online using the term ‘edible fruit arrangement’ to find some good online sources for this DIY Valentine’s Day gift.
  • Nothing says love more than making a meal for someone else. How about making a relaxing healthy dinner? Or prepare the meal together to make it more special. Try a stir-fry dish or sauté some salmon and greens. Time together is the best gift you can give to someone to show you care.
  • Valentine’s Day falls in the middle of winter. It’s hard to think about gift ideas that involve being active together for good health. Give the gift of fun and get a pass for a local gym. Take a relaxing walk or a class together.

So there you have it. There really ARE alternative ways to celebrate Valentine’s Day that include the gift of good health. Enjoy!

Read more about the benefits of dark chocolate at http://missourifamilies.org/features/nutritionarticles/nut364.htm

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

Monday, December 23, 2013

Myth: There’s no way my family will enjoy healthier holiday dishes.

Answer: BUSTED!

healthier version of traditional stuffing
The folks at the United States Department of Agriculture who brought you MyPlate are sharing holiday recipe makeovers that are fun, healthy and family-tested.

Melissa’s Slow-Cooker Stuffing uses 100% whole wheat bread and light butter along with cranberries and green apples for appealing color. The saturated fat and sodium is less than half when compared to her grandma’s original recipe. Melissa’s family rating? A hit!

How about cranberry chutney instead of cranberry sauce? Julie’s recipe for cranberry chutney is healthier than traditional cranberry sauce with more fruits and vegetables and half the sugar. The chutney has a sweet-tangy flavor. The garam masala and red pepper flakes give it an extra kick. You can use allspice or curry powder if you don’t have garam masala.

These recipes show that small ingredient changes make recipes healthier yet still a family favorite, even during the holidays!

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

Wednesday, December 18, 2013

Myth: Raw cookie dough is always safe to eat if you use pasteurized eggs.

bowl of raw cookie dough
Answer: BUSTED!

Many Americans (including myself) love to bake and eat cookies during the holiday season, as well as throughout the year. I know I am not alone in that I also would love to pop some of the raw dough into my mouth when I am baking. In the past, the general thinking was that if one would just use pasteurized eggs in making the cookies or just buy refrigerated cookie dough, any harmful organisms that might be present in the eggs would be eliminated and thus the dough would be safe to eat raw.

However, an outbreak of E.coli in 2009 that was linked to purchased ready-to-BAKE (not ready-to-EAT!) cookie dough changed this thinking. This dough used pasteurized eggs which appeared to be handled correctly. So what ingredient was making people sick? Although investigators were not able to definitively identify the problem ingredient, it appears that the flour may have been contaminated with E.coli. Many manufacturers of commercial cookie dough now use heat-treated flour, which will reduce the risk of foodborne illness; however, it is still safest to bake the cookies before eating them, as the package clearly states.

Most home bakers do not use heat-treated flour (which is not currently readily available for consumers to purchase), so if you are making cookies at home this holiday season (or anytime), it is safest to bake them before eating. I have found that you also end up with more cookies if you don’t eat the dough! :) If you have a hankering for cookie dough (as I do!), you can safely consume cookie dough ice cream or similar products where the cookie dough has been heat-treated for safe consumption. There are also recipes online for cookie dough made with cooked garbanzo beans and no flour that would be safer to consume.

Enjoy the holiday season safely! No one wants to have foodborne illness over the holidays, so following some simple food safety practices can help ensure that. For more information, see Tips for safe as well as delicious holiday meals.

Contributor: Londa Nwadike, PhD, Extension Food Safety Specialist, nwadikel@missouri.edu, 816-655-6258

Wednesday, November 27, 2013

Myth: It’s hard to offer healthy choices at Thanksgiving when my family just wants the favorites, some of which aren't healthy at all.

Answer: You’re right, but let’s bust the myth that comfort foods can't be made healthier!

Thanksgiving feast
Lighter and healthier holiday meals don’t have to mean no flavor or enjoyment. Yes, Virginia, you CAN prepare comfort foods so that they taste good but have less calories and fat. Here are some ideas to consider:

  • Add low calorie but high fiber to your stuffing. Why high fiber? It fills you up. Veggies like carrots, celery and mushrooms fill you up without a lot of calories. You can also get some tasty sweetness with not a lot of calories by adding apples and butternut squash to your stuffing.

  • Sweet potatoes with marshmallows and maple syrup – the ultimate comfort food! Another way to prepare sweet potatoes that still provides that sweet taste is to cube the potatoes, spray with vegetable cooking spray and sprinkle with brown sugar and black pepper (or other spices like cinnamon). Roast at 350-400 degrees until lightly browned. I enjoy this treat throughout the winter even if it’s not a holiday. Makes a healthy and filling snack when I want a ‘sweet treat.’

  • Is pumpkin pie your holiday tradition? Consider making it without a crust. You cut calories and fat by preparing it this way but you still get the goodness of the pumpkin pie.

  • Mashed potatoes a family favorite? Some recipes suggest pureeing cooked cauliflower and adding garlic and chicken broth for flavoring. Not that adventurous? Try making half mashed potatoes and half pureed cauliflower.

And if you really can’t give up any of your holiday comfort foods, then remember to get back to healthy eating and being active the day AFTER Thanksgiving! Happy holiday!

For more ways to make your holiday recipes healthier (but still delicious), see the Makeover Your Holiday Meals with MyPlate! series on the USDA blog or on the MyPlate Facebook page. You’ll find recipes and other tips in this 8-week series.

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

Thursday, November 21, 2013

Myth: You should always rinse a turkey before cooking it.

Answer: BUSTED!

Roasted turkey
For many Americans such as myself, Thanksgiving would not be the same without eating a delicious turkey! Therefore, we all want to make sure that the turkey is prepared as safely as possible and will not make anyone sick.

For some people, their attempt to make the turkey safer includes washing it before cooking. However, research shows that washing the turkey (or chicken or any other raw meat) before cooking does not improve safety at all, and actually can increase risk of foodborne illness! Any bacteria that is present on the surface of the turkey would be easily killed by cooking it (to the proper minimum internal temperature of 165 degrees F).

The risk of foodborne illness is increased by rinsing the bird because when water hits the surface of the turkey, it will pick up any bacteria present and much of it will bounce off and end up on your kitchen counter and anything else that is surrounding your sink. Many times, we have various utensils and bowls, and maybe even foods sitting around the sink, which will also be contaminated with that water. Further, your sink, which you may use later to rinse raw produce or wash dishes, would be contaminated with the bacteria from the turkey as well.

This myth likely originated when most people were preparing turkey that was slaughtered in someone’s backyard and may not have had all the pin feathers removed from the surface. Rinsing was a good way to get rid of those feathers. Today, almost all commercially processed turkey will have all the feathers removed and even if your bird is slaughtered in a backyard somewhere, the pin feathers are likely gone.

More information, including a bacteria simulation, videos and other resources on how bacteria can spread when washing poultry before cooking is available from: http://drexel.edu/dontwashyourchicken/

Other Thanksgiving food safety tips are available from http://missourifamilies.org/features/foodsafetyarticles/fdsfty40.htm or www.ksre.ksu.edu/news/story/Thanksgiving_cooking110513.aspx

Contributor: Londa Nwadike, PhD, Extension Food Safety Specialist, nwadikel@missouri.edu, 816-655-6258

Wednesday, October 16, 2013

Myth: It’s impossible to eat healthy around Halloween.

Candy corns
Answer: BUSTED!

YES, YOU CAN survive Halloween. This time of year is often a challenge for those who try to make healthy choices but feel they are surrounded by an environment that has candy available almost everywhere. At the supermarket you can find large displays or even entire aisles dedicated to Halloween candy.

Think you can escape when you’re at work? Probably not. This becomes even harder after Halloween when leftover candy from trick or treating is toted into offices and workplaces.

Here are some tips for your Halloween survival kit:

  • Be prepared for this time of year. Bring healthy and filling snacks to work such as fruits, veggies, nuts, popcorn, hummus and whole wheat crackers or low-fat yogurt. You will be less tempted to fill up on candy if you have an alternative handy. Eating breakfast or something before you head to work will also fill you up and help you walk right on by those office temptations.

  • Ask officemates if they can place the treats in an out-of-the-way place. Why? Studies have shown that if food is in plain sight it is more likely to be eaten, which is a great idea for when parents want their kids to eat more fruits. It’s not helpful when candy is left out and you pass by it every time you walk through the office.

  • OK, indulge but use portion control. Try this mindful eating approach. This will take a few minutes. Open your favorite small snack-size candy. Notice the color and texture. Smell the aroma of the candy. The purpose of this activity is to pay attention to the entire experience of eating. This is part of eating mindfully. Then, start taking small bites. Try to take as many small bites as possible. Each time you bite and chew, think about what it feels like and what it tastes like. Enjoy the experience! Being mindful when eating helps us to slow down our eating. We can then experience the many aspects of eating. For more information about mindful eating, go to http://missourifamilies.org/features/healtharticles/health79.htm

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

Wednesday, May 8, 2013

Myth: The best gift for Mother’s Day is a box of chocolates.

Answer: BUSTED! Well, sort of...

Strawberry dipped in dark chocolate
Strawberry with dark chocolate, a healthier treat!
Looking to give your mom a chocolate treat on Mother’s Day? Consider giving her strawberries dipped in dark chocolate. Why dark chocolate? Dark chocolate has substances in it – antioxidants – that appear to be beneficial when it comes to our risk for heart disease. If you decide to make strawberries dipped in dark chocolate, use the dark chocolate with the higher percent cocoa – this kind of chocolate has the highest amount of antioxidants linked to heart health and the lowest amount of sugar. Strawberries, like other fruits and vegetables, also contain antioxidants. So when you dip strawberries in dark chocolate, you are giving a gift of good health.

What are some other ways to give the gift of good health on Mother’s Day? Give her a nutrition book! Check out the nutrition and lifestyle reading list from the Academy of Nutrition and Dietetics for recommendations. You might also consider giving her a subscription to a nutrition/health newsletter such as Tufts University Health & Nutrition Letter, Environmental Nutrition or the Berkeley Wellness newsletter.

Woman taking walk
Be your mom's walking buddy!
One free gift you might not have considered for Mother’s Day is your commitment to be a walking buddy with your mom. Walking is one way to increase daily physical activity. Being a walking buddy gives the gift of good health for both you and your mom!

Perhaps the most enjoyable gift your mom might like is the gift of time – make a meal for your mom on her special day so that she can relax. You can find a wide variety of healthy recipes for your meal at http://missourifamilies.org/nutrition/recipes/.

Here’s hoping you and your mom’s day is a special and healthy one!

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

Wednesday, March 20, 2013

Myth: I have to give candy to my child for Easter - it's the only option.

Answer: BUSTED!

According to the National Confectioners Association, Easter is second only to Halloween for buying candy. And the calories in that candy sure adds up – 1 chocolate egg is 170 calories, 20 regular-sized jelly beans are 160 calories and 20 smaller-sized jelly beans are 80 calories. If you go to the Easter Calorie Calculator at http://walking.about.com/library/cal/bleastercalories.htm you will see how many calories your Easter treats total up to and how many steps or miles you need to walk to burn it off. For example, you will need to walk 10½ miles to burn off one large chocolate bunny.

girl on Easter egg hunt
What about giving your child some treats that are fun and enjoyable but also healthy? Fruits and vegetables can become fun and festive Easter treats. Clementines are small oranges that are seedless, easy to peel and sweet to eat – what child wouldn’t love that treat? Giving out Easter eggs? Fill them with veggies like baby carrots and grape tomatoes or with healthy treats like dried fruit, nuts, pretzels or animal crackers.

Looking for fun non-candy treats this Easter? Dollar stores are a great source for little toys and trinkets to fill up a basket or to put in eggs. Consider stickers, bracelets, crayons, pencil sharpeners and hair bows to take the place of candy. Find some fun, colorful shoelaces. And don’t forget bubbles (they come in colors!) or colorful sidewalk chalk.

For more tips about healthy eating and healthy holiday traditions, go to MissouriFamilies.org.

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

Wednesday, November 28, 2012

Myth: With all of the eating out over the holidays, there’s no way to watch my calories.

Answer: BUSTED!

The holidays often include too many opportunities to eat out and celebrate. Think it’s impossible to watch what you eat when eating out? Not so! Here are some questions to ask your server when eating out to make your dining a bit more healthy:
    Group having a holiday dinner party at restaurant
  1. Which soups are made with broth and not cream? Usually soups made with broth are minestrone, chicken noodle and vegetable.

  2. Do you offer lower fat salad dressings? If this is not an option, ask for the regular dressing on the side and dip your vegetables into it instead of pouring the dressing over your salad.

  3. Is there a smaller portion available? You might be able to get an appetizer portion of a dish which is smaller than an entrée portion. If not, share the entrée with someone else at dinner or take half home.

  4. Can I have veggies as a side dish instead of the side that comes with my meal? Choose veggies not prepared in oil, sauce or butter or ask for steamed veggies.

  5. Is this dish available without a high-fat topping like gravy or cheese? Some dishes come with sour cream, cheese, gravy or sauce on top. Ask if the dish can be prepared without it. If not, ask if there is a similar dish that is available.

Adapted from “Ten Questions You Shouldn’t Be Afraid to Ask” from The Ultimate Volumetrics Diet: Smart, Simple Science-Based Strategies for Losing Weight and Keeping It Off by Barbara Rolls, Ph.D.

Get more tips for eating out healthfully at http://missourifamilies.org/features/nutritionarticles/nut214.htm

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

Wednesday, November 21, 2012

Myth: There’s no time to be active during the holidays.

Answer: BUSTED!

And so it begins, the holidays and too many opportunities to eat…and sit, sit, sit. Think it’s hopeless to try to be active during the holidays? Not so. Here are some tips to help you be more active:
  1. Start a new holiday tradition that focuses on fun and being active, rather than food. Walk before the holiday meal or after or both! For some people, activity reduces their hunger. Instead of driving around the neighborhood to view holiday decorations – walk around the neighborhood! Is shopping part of your holiday tradition? Include a mall walk as part of your activity for the day.

  2. Engineer your environment. What does this mean? Change your home environment so that physical activity cues abound. Have sneakers and toys that promote physical activity such as balls and jump ropes in a place where you see them every day as a reminder to be active regularly. I keep my sneakers in plain sight – a reminder for me to think about how I can be active each and every day.

  3. Think of new ways to add activity during the holidays. Watching a lot of TV? Get up and move or dance during the commercials. Bad weather keeping you indoors? Get some light scarves or balloons – throw them up in the air or play indoor volleyball with them. Walk the dog. Try a new workout video. Find more holiday physical activity information and healthy eating tips at http://missourifamilies.org/features/nutritionarticles/nut257.htm
family enjoying a brisk walk/run on trail together

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

Friday, October 26, 2012

Myth: Candy is the best and cheapest treat for Halloween.

Answer: BUSTED!

It’s not just the one day of trick or treating that makes parents worry about Halloween treats. It’s that the candy haul sticks around for such a long time. The calories in candy add up fast. Fifteen pieces of candy corn is about 150 calories. A fun size candy bar can have about 2½ teaspoons of sugar. So if you are allowing your child to eat about 2 small pieces of candy a day, they are getting an extra 5 teaspoons of sugar. That’s like giving your child an extra half can of soda each day.

Choose fun (and cheap) non-candy treats* this Halloween. Dollar stores are a great source for these treats. Here are some ideas:
variety of small Halloween toys
  • Stickers
  • Bracelets
  • Small school supplies like erasers
  • Party favors
  • Crayons
  • Pencil sharpeners
  • Hair bows
  • Balloons
  • Marbles and pens or pencils come in quantities that make for a cheaper treat
  • Glow or rubber bracelets can also be purchased in larger amounts so they are not too expensive
  • Shoelaces are useful but also colorful and fun – this could be a new idea for a Halloween
  • Spider rings are a perennial favorite
  • And maybe after you price out all of these items, you might decide that giving out coins is the cheapest and best Halloween treat of all!

*See this link for information about product safety and choking hazards for young children when buying or going through treats at Halloween: http://www.consumersunion.org/pub/core_product_safety/006367.html

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

Thursday, April 5, 2012

Myth: It's not safe to hide Easter eggs and eat them too.

Answer: BUSTED!
dyed Easter eggs in egg carton
Eggs that are dyed and hidden for an Easter egg hunt will be safe to eat if they were safely cooked (yolks are firm) before dying and if they are hidden and found within 2 hours. If the weather is hot, shorten the 2 hours to 1 hour. It is best to avoid hiding places with dirt, moisture and pets – these are sources of bacteria which can penetrate the egg shell and cause illness. After finding the eggs within the recommended two hours, wash, re-refrigerate, and eat within 7 days of when you cooked the eggs.

Another option? Don’t hide the eggs you plan to eat – use plastic eggs instead.

Read Follow safety rules when preparing Easter eggs on MissouriFamilies.org for more information about Easter egg safety and other Easter egg ideas.

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

Tuesday, December 20, 2011

Myth: All food donations are the same.

Answer: BUSTED!

Food pantries appreciate donations this time or any time of the year. Many people receiving donated food have health problems like diabetes and high blood pressure. When making donations, you can donate non-perishable foods that are healthy choices such as:

canned tuna
►Protein foods – there are many options for you to donate but items like canned tuna or salmon in water are often requested by food pantries because they are healthy, low-fat choices. Other choices: canned beans, nuts (unsalted) or peanut butter.

►Whole grains – foods such as whole grain pasta, brown rice or whole wheat couscous are some examples to choose from. Whole grain options for breakfast cereals are oatmeal, oat cereal or shredded wheat squares. Whole grain crackers, especially reduced fat, is another choice. Low-fat graham crackers or animal cookies are also a good choice for a donation.

dried fruit mix
►Fruits and vegetables – Canned fruit in fruit juice or a mixture of fruit juice and water are better choices than canned fruit in heavy syrup. Avoid donating fruit drinks or fruit beverages – opt for 100% fruit juices or applesauce instead. Dried fruit like raisins is another good nonperishable choice to donate. For vegetables, donate 100% vegetable juice, diced or stewed tomatoes, or pasta sauce. Look for “lite” or “low sodium” on the label. Salsa is another vegetable option to consider donating.
canned vegetables and beans

►Other foods you might consider donating: low-sodium soups, canned chili, fat-free pudding mixes, spices.

Remember to check the sell-by or use-by dates before donating food.

Another alternative that food pantries appreciate is a donation of cash. They use this money to buy healthy foods not available for distribution.

Looking for more tips for donating food? See Give a gift of food on the MissouriFamilies website.

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

Wednesday, December 7, 2011

Myth: Food gifts are all so expensive!

Answer: You’re right and many are unhealthy too.

Here are some easy, low-cost and healthy food gifts to give this holiday season:
  • Trail mix doesn't require a recipe - you can choose ingredients that you or your recipient would enjoy and make your own mix. Try dried cherries, cranberries or apricots mixed with nuts, whole wheat cereal or whole wheat pretzels. Mix it all together and put it into a lovely container. Attach a tag with the mix recipe so your recipient can make it again.
  • Roasted chickpeas are a good alternative to nuts if your recipient is allergic. To roast chickpeas (also called garbanzo beans): Preheat oven to 425 degrees. Drain and blot chickpeas so they are dry. In a bowl, toss with 1 to 2 tablespoons of oil and seasoning (examples are garlic powder, curry powder, cumin, coriander, cinnamon). Make sure they are well coated. Spread on a baking sheet. Bake for 30-45 minutes. Open oven and shake chickpeas every 10 minutes or so to avoid burning.
  • Popcorn kernels and some spices or herbs from the bulk food section of the grocery store - put these in a holiday container or wide mouth jar and you have an easy gift. The recipient of your healthy popcorn gift can use these seasonings instead of salt. Some examples? Curry, garlic powder, black pepper or chipotle pepper, cinnamon, nutmeg, cloves.
  • Tea bags or tea leaves in a decorated container or mug make a nice seasonal gift especially in the winter.
  • Ingredients for pumpkin butter in a container or decorated jar – 1/4 cup packed brown sugar, 2 tablespoons sugar, 3/4 teaspoon each of cinnamon, nutmeg and cloves. Pack these ingredients with a 15-ounce can of 100% pumpkin puree and this recipe: Combine all ingredients except pumpkin and 1/4 cup water in microwaveable quart bowl. Mix. Microwave on high for 3 minutes. Mix in pumpkin puree and stir well. Microwave on high for 5 minutes. This keeps in the refrigerator for several weeks.
  • A good bottle of balsamic vinegar is a great gift if you have a little more to spend (about $12-$20). Balsamic vinegar is a low calorie way to add flavor to salads. You can also drizzle it on fresh fruits for a new flavor. Balsamic vinegar comes in fruit-infused flavors like cherry, raspberry, fig and others.

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

Wednesday, November 30, 2011

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

Answer: BUSTED!

bustling airport

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

Friday, November 25, 2011

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

Thanksgiving foods
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

Friday, November 11, 2011

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

Answer: BUSTED!

roasted turkey with meat thermometer
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

Wednesday, November 2, 2011

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:
    cookie platters at holiday party
  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

Friday, October 28, 2011

Myth: There's no way to make Halloween healthier for my children.

Answer: BUSTED!

YES, you can make Halloween a healthier holiday for your kids! Here are some ideas to consider:
  • Inject physical activity into trick or treating. The longer your children walk during the trick or treating, the more exercise they get. Go along with them to make it a fun family activity.
  • Have your children eat a meal or snack before they go trick or treating. They will be less likely to stuff themselves with candy when they return.
  • Keep the daily candy treats your children eat to a minimum. Small fun-size candy bars are a good alternative to larger candy portions. They have less calories, sugar and fat.
  • After a period of time, say a couple of weeks, consider removing the treats from the home. What to do with these treats? You might think about donating them to a work colleague who could use them as treats for an upcoming meeting.

Want to make Halloween healthier for neighborhood children? Offer healthier treats like popcorn, fruit and trail mix. Consider offering alternatives to treats like small toys, stickers, bracelets or small school supplies that you can find at the dollar store. You might also consider having a neighborhood party where you can offer treats and activities that are fun, ghoulish and healthy.

small Halloween toys as an alternative to candy
Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933