Alice Henneman from University of Nebraska-Lincoln has developed a webpage with answers to all of your Thanksgiving food questions.
There are tips and information on this site to help you prepare a turkey using different methods, carve a turkey, stuffing, desserts, recipes for leftover turkey and how to travel with foods. There is also food safety information, safe thawing information, and kids activities for the holiday.
Click here for the webpage.
Enjoy your Thanksgiving!
This blog includes articles on health, wellness, physical activity, healthy eating, and food safety.
Monday, November 22, 2010
Wednesday, November 17, 2010
Healthy holiday eating
Here is a new youtube video with some tips to eat healthier during the holiday season.
The youtube link is http://www.youtube.com/watch?v=PpKZNLbwSZ0 if you want to forward the video to anyone else who may be interested.
Thank you to those who have given me recipes or recipe advice to use in this video!
Next week's blog will be posted on Monday and will include a weblink with answers to all those Thanksgiving food questions you may have. Check back Monday for that!
The youtube link is http://www.youtube.com/watch?v=PpKZNLbwSZ0 if you want to forward the video to anyone else who may be interested.
Thank you to those who have given me recipes or recipe advice to use in this video!
Next week's blog will be posted on Monday and will include a weblink with answers to all those Thanksgiving food questions you may have. Check back Monday for that!
Wednesday, November 10, 2010
Did you know?
Did you know that the body needs certain amounts of fat to function properly? Most people think of fats are being a bad guy and is related to heart disease, cholesterol levels, and other diseases.
Actually, fats are a necessary part of our healthy eating plan. Fats help cushion organs, help keep us insulated, and help transport and store certain vitamins. In babies and young children, fat is necessary for growth and brain development.
It's important to focus on what fats you are eating. There are differences among the different types of fat that we consume. You should be replacing heart-healthy good fats for the bad or unhealthy fats. Here are the different types of fat and how much we should be eating of each of these.
Total fat listed on a food label will include all the fats in that food. Saturated and trans fat will be listed and counted in that total. Unsaturated fats (polyunsaturated and monounsaturated) may or may not be listed, but they will be counted in the total even if they are not listed. If the saturated fats and trans fat do not add up to the total fat grams and unsaturated fats are not listed, they will account for that difference in the total. For instance, if you look at the food label for peanuts, you will see the total fat grams listed, but most of it will be unsaturated.
Saturated fats are solid at room temperature and found mostly in animal-based foods. Meat, poultry, butter, whole milk, and other whole milk products are the biggest sources. Fried foods or other foods that have coconut, palm, or palm kernel oil also have saturated fats, so look for these in your ingredient list. Saturated fats raise total cholesterol as well as LDL (bad) cholesterol, so we should limit these to no more than 10% of our total calories, or 20 grams daily for a 2,000 calorie diet daily.
Trans fats or hydrogenated fats are found in fried foods and bakery items, muffins, cookies, and crackers (they help increase the shelf life). There are some naturally-occuring in animal products, but those are not thought to be as bad as the ones in fried foods and bakery foods. Trans fats raise total cholesterol and LDL (bad) cholesterol and they may even lower good (HDL) cholesterol. Current recommendations are that we get none or very little trans fat in our eating plans. No more than a few grams a day is recommended. Read the food label and ingredient list to make sure you are not getting much trans or hydrogenated fat.
Polyunsaturated fats are liquid at room temperature and are considered heart-healthy. Vegetable oils (corn, sunflower, soybean, and sesame) are sources of polyunsaturated fats. They help lower total cholesterol, as well as bad (LDL) cholesterol.
Omega-3 fatty acids are a type of polyunsaturated fat that are especially healthy for the heart. EPA and DHA are the two that are found in fish. They help reduce clotting in the arteries and keep the arteries elastic. They also lower triglycerides and total cholesterol. ALA is an omega-3 that is found in plant foods, such as walnuts and flaxseed.
Monounsaturated fats are also liquid at room temperature and are considered heart-healthy too. Canola and olive oil are sources of monounsaturated fats. They lower total cholesterol, bad (LDL) cholesterol, and may even raise good (HDL) cholesterol.
It's important to replace saturated and trans fat with the heart-healthy fats. If you just add heart-healthy fats to your diet, you are just making your diet higher in fat, which is not the best thing. Read your food labels to see what types of fats you are getting.
Actually, fats are a necessary part of our healthy eating plan. Fats help cushion organs, help keep us insulated, and help transport and store certain vitamins. In babies and young children, fat is necessary for growth and brain development.
It's important to focus on what fats you are eating. There are differences among the different types of fat that we consume. You should be replacing heart-healthy good fats for the bad or unhealthy fats. Here are the different types of fat and how much we should be eating of each of these.
Total fat listed on a food label will include all the fats in that food. Saturated and trans fat will be listed and counted in that total. Unsaturated fats (polyunsaturated and monounsaturated) may or may not be listed, but they will be counted in the total even if they are not listed. If the saturated fats and trans fat do not add up to the total fat grams and unsaturated fats are not listed, they will account for that difference in the total. For instance, if you look at the food label for peanuts, you will see the total fat grams listed, but most of it will be unsaturated.
Saturated fats are solid at room temperature and found mostly in animal-based foods. Meat, poultry, butter, whole milk, and other whole milk products are the biggest sources. Fried foods or other foods that have coconut, palm, or palm kernel oil also have saturated fats, so look for these in your ingredient list. Saturated fats raise total cholesterol as well as LDL (bad) cholesterol, so we should limit these to no more than 10% of our total calories, or 20 grams daily for a 2,000 calorie diet daily.
Trans fats or hydrogenated fats are found in fried foods and bakery items, muffins, cookies, and crackers (they help increase the shelf life). There are some naturally-occuring in animal products, but those are not thought to be as bad as the ones in fried foods and bakery foods. Trans fats raise total cholesterol and LDL (bad) cholesterol and they may even lower good (HDL) cholesterol. Current recommendations are that we get none or very little trans fat in our eating plans. No more than a few grams a day is recommended. Read the food label and ingredient list to make sure you are not getting much trans or hydrogenated fat.
Polyunsaturated fats are liquid at room temperature and are considered heart-healthy. Vegetable oils (corn, sunflower, soybean, and sesame) are sources of polyunsaturated fats. They help lower total cholesterol, as well as bad (LDL) cholesterol.
Omega-3 fatty acids are a type of polyunsaturated fat that are especially healthy for the heart. EPA and DHA are the two that are found in fish. They help reduce clotting in the arteries and keep the arteries elastic. They also lower triglycerides and total cholesterol. ALA is an omega-3 that is found in plant foods, such as walnuts and flaxseed.
Monounsaturated fats are also liquid at room temperature and are considered heart-healthy too. Canola and olive oil are sources of monounsaturated fats. They lower total cholesterol, bad (LDL) cholesterol, and may even raise good (HDL) cholesterol.
It's important to replace saturated and trans fat with the heart-healthy fats. If you just add heart-healthy fats to your diet, you are just making your diet higher in fat, which is not the best thing. Read your food labels to see what types of fats you are getting.
Wednesday, November 3, 2010
Stay healthy the rest of 2010
Between now and early spring, many people come down with the flu, colds, or other illnesses. Here are some ways to stay healthy and well during this time of year.
1. Wash your hands often. Wash your hands after you use the restroom, before you handle food or before you eat, when you are around sick people, after grocery shopping or shopping at a mall (think about everything you touched while there), or any other time you have touched objects that many others may touch. Use hot, soapy water and wash for 20 seconds.
2. Be physically active. Go for a daily walk, ride a bike, rake leaves, wash your car, or play outside with the family.
3. Eat plenty of fruits and vegetables. These foods have a variety of vitamins, minerals, and antioxidants for good health.
4. Get enough sleep. If you are drowsy during the day, try getting more sleep. Sleep allows your body and mind to rest.
5. Cough into a tissue or into your elbow. If you cough into the air or into your hand, you are spreading germs to others.
6. Drink water as your primary drink. Water prevents dehydration and is necessary for many essential body functions.
7. Eat breakfast. Your body needs fuel to stay energized throughout the day so start with a good breakfast. If you aren't very hungry, even a small piece of fruit and yogurt can work.
8. Quit smoking or using tobacco if you do. The health benefits to quitting happen very quickly and are numerous.
9. If you are sick, stay away from others. Continue to wash your hands and clean any surfaces you touch.
10. Manage stress and think positive. A good attitude goes a long way in keeping us healthy. Use stress management techniques that work for you to keep your immune system in tip-top shape.
1. Wash your hands often. Wash your hands after you use the restroom, before you handle food or before you eat, when you are around sick people, after grocery shopping or shopping at a mall (think about everything you touched while there), or any other time you have touched objects that many others may touch. Use hot, soapy water and wash for 20 seconds.
2. Be physically active. Go for a daily walk, ride a bike, rake leaves, wash your car, or play outside with the family.
3. Eat plenty of fruits and vegetables. These foods have a variety of vitamins, minerals, and antioxidants for good health.
4. Get enough sleep. If you are drowsy during the day, try getting more sleep. Sleep allows your body and mind to rest.
5. Cough into a tissue or into your elbow. If you cough into the air or into your hand, you are spreading germs to others.
6. Drink water as your primary drink. Water prevents dehydration and is necessary for many essential body functions.
7. Eat breakfast. Your body needs fuel to stay energized throughout the day so start with a good breakfast. If you aren't very hungry, even a small piece of fruit and yogurt can work.
8. Quit smoking or using tobacco if you do. The health benefits to quitting happen very quickly and are numerous.
9. If you are sick, stay away from others. Continue to wash your hands and clean any surfaces you touch.
10. Manage stress and think positive. A good attitude goes a long way in keeping us healthy. Use stress management techniques that work for you to keep your immune system in tip-top shape.
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