Archive for September, 2008
September 29th, 2008
In my perfect world, there will be no diseases like cancer, diabetes, and Alzheimers and we will all instead pass peacefully in our sleep when our time on this earth is through. Until that time, all I can do to help my little corner of the world is teach what I know about healthy eating and healthy lifestyle so that those close to me, those I’ve come to care about will be healthy with me for as long as possible.
A great group of my friends have come together to teach a cooking class that is derived from the CHIP (Coronary Health Improvement Project) recommendations for healthy eating. We are having a tremendously fun time carefully selecting recipes that follow a specific theme and presenting them. We choose 10-15 different recipes, make lots of food, let you taste it all, share cooking secrets, allow you to take notes, and send you home with a recipe book! All for $15!
I am going to begin posting simple, tasty, healthy recipes in this blog and would encourage anyone interested to join us the last Monday of October, then after that, the first Monday of each month for a little learning, a little tasting, a little sharing of knowledge. Please visit: www.chipcookingclass.com for additional information and registration online.
Until next recipe,
Mary Ann
September 26th, 2008
You’ve probably noticed more foods in the grocery store touting that they contain omega-3s. This polyunsaturated fat found naturally in fish, certain nuts and seeds, and leafy green vegetables is getting more attention these days. Research is showing that omega-3s do more than cut risk of heart disease. Other emerging health benefits include protecting your eyes from macular degeneration, reducing your risk for diabetes, fending off prostate cancer, improving cognitive function, and possibly playing a role in treating developmental and learning problems, such as ADHD and autism.
There are three major types of omega-3 fats in foods: DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid), and ALA (alpha-linolenic acid). Once eaten, the body converts ALA to EPA and DHA, the two most potent forms of omega-3 fats. The richest food sources of DHA and EPA are oily fish, such as salmon, tuna, trout, herring, and sardines. The American Heart Association recommends two servings, or 8 ounces, of fatty fish per week. If you’re not a fish fan, you can get a decent supply of ALA from plant foods, including flaxseed, walnuts, and vegetables oils such as canola, soy, and flaxseed oil.
Foods enhanced with omega-3s may include eggs, orange juice, cheese, vegetable oil spreads, cereal, and milk. These are typically fortified with ALA, of which only a small amount gets converted to DHA and EPA. When you are shopping for omega-3-fortified foods, look for labels that say “excellent source of EPA and DHA.” Fish oil supplements are also an option, but be sure to discuss with your doctor first as these supplements can interact with some medications and can have unpleasant side effects.
September 24th, 2008
How to Expand Your Child’s Palate
1. Serve new foods alongside familiar or favorite foods.
2. Make new foods appealing ( involve the child in positive shopping or cooking experiences).
3. Serve the new food as a snack or at a mealtime when the child is really hungry.
4. Realize that your child may have to try the new food 10 – 15 times before they will accept it!!!
5. Generate a sense of curiosity about the new food…talk about the texture, size , color, smell and shape before the taste is discussed.
6. Frequent exposure to a food will increase the likelihood that the child will try the food.
7. Show your child the Food Pyramid and strive for 5 “colors” a day. ( Different fruits and veggies!).
Mimi Fagan , MS Professor of Child Development, Rock Valley College
September 17th, 2008
September is National Cholesterol Education Month. Have you had your cholesterol checked lately? Even though numbers don’t tell the whole story, they can be accurate predictors of risk for future health problems. Everyone age 20 and older should have their cholesterol tested at least every 5 years, more often if you have a family history of heart disease.
A blood test called a lipoprotein profile measures total-, LDL-, and HDL-cholesterol, and triglyceride levels. Blood drawn from your vein after fasting for 9-12 hours, rather than a finger prick, will give a more accurate reading of cholesterol numbers. When your total cholesterol (the sum of all the cholesterol in your blood) and/or LDL cholesterol are high, your risk for heart disease goes up. LDL-cholesterol is the main source of cholesterol buildup and blockage in the arteries. Higher numbers for HDL-cholesterol are better because this form helps clear cholesterol from parts of your body. High levels of triglycerides, a form of fat in your blood, also raises heart disease risk.
Optimal levels for cholesterol and triglycerides:
Total blood cholesterol: less than 200 mg/dL
LDL-blood cholesterol: less than 100 mg/dL
HDL-blood cholesterol: more than 60 mg/dL
Blood triglycerides: less than 150 mg/dL
The National Heart, Lung, and Blood Institute offers an online tool to measure your 10-year risk for having a heart attack. Enter your age, gender, cholesterol numbers, smoker status, and systolic (top) blood pressure, and the program calculates your risk score. Then follow the links to learn the meaning of your risk score and the cholesterol goal for your level of risk. You’ll also find links to information about diet and lifestyle to lower your cholesterol and future risk for heart disease. The calculator is designed for adults ages 20 and older who do not have heart disease or diabetes.
September 8th, 2008
The organic section at grocery stores used to be a small area in the produce department. But demand for organic foods has led to more organic selections throughout the store. Reasons for buying organic may include concern for the environment, desire for safer food, or perception of health benefits. But what does “organic” really mean?
Back in the early 1990s, the U.S. Department of Agriculture developed standards that foods must meet to be called organic. Organic food may not be grown using synthetic pesticides, herbicides, and fertilizers, nor can sewage sludge be used as a fertilizer. Organic farming standards do allow the use of specific pesticides derived from plants (even some plant-based pesticides can be toxic). The standards prohibit genetic engineering and irradiation of foods. Animals raised as organic must be fed organic feed and given access to the outdoors. They are given no antibiotics or growth hormones.
The standards also address food labeling. Food with only one ingredient – fruits and vegetables, for instance – can bear the USDA Organic seal, which means the food is 100 percent organic. For foods with more than one ingredient:
100% Organic means that every ingredient in the product is 100% organic. These products may use the USDA seal.
Organic means that at least 95% of the product consists of organically produced ingredients. These products may use the USDA seal.
Made with Organic Ingredients means at least 70% of the product is composed of organically produced ingredients. These products cannot use the USDA seal.
Products containing less than 70% organic ingredients can list specific organic ingredients on the side panel, but they may not show the term organic on the front of the package.
The jury is still out on whether organic foods are nutritionally superior. A 2002 review that looked at all past studies on organic foods found no proof that organic food offers greater nutritional values, more consumer safety, or any difference in taste. More recently, a large European study of organic food found that organic fruit and vegetables contain up to 40% more antioxidants than conventional foods. These results have not yet undergone the rigors of scientific peer review. Organic foods typically cost 10 to 40% more than conventionally produced foods. Of course, local is best for the environment. Organic foods can have a large carbon footprint depending on where they are produced.
More on USDA’s organic production and handling standards.
September 4th, 2008
My lips always feel a little rough during this time of year. Don’t yours? Best thing for them is gentle exfoliation and hydration after wards. Apply a lip moisturizer in the morning before your make-up, and again at night after washing your face.
Summer is out the door and fall is on its way in. Time to start thinking about fall colors for your lipstick shade. Auburns are always good and deep wood or mocha colors look good on any skin color.
Ever look at the shape of your own lipstick tube? It tells a lot about you. Which one are you? Hope you enjoy this file,lipstick-activity.PDF
Remember you make it a beautiful day!
