Most of us have probably heard about this stuff in the news recently. But, what is it? Is it safe?
Pink slime is an unappetizing name for lean finely textured beef or LFTB. It's been in our hamburgers since the 1990's, but why the concern now?
Pink slime (or LFTB) is not unsafe. It starts out as meat trimmings, then is heated and spun (to separate meat and fat particles) and finally treated with ammonium hydroxide gas to kill bacteria. It is then added as a filler to ground beef.
If you think that sounds yucky, pink slime is probably safer than a lot of other raw meat.
One issue is with the labeling. Most consumers didn't know what pink slime was or that it was even in their hamburgers. LFTB didn't have to be on the label, nor did the ammonium hydroxide. Pink slime cannot be sold directly to consumers in the U.S. and can constitute up to 15% of the ground beef without being labeled.
LFTB has been around since the 1990's, but with the overwhelming amount of recent press and social media attention, the topic has been in our news since 2011. This year saw the most media attention around pink slime.
LFTB is inexpensive, so it makes our ground beef cheaper. One of the biggest producers of LFTB was shut down and most of the ground beef in the U.S. will not contain this product anymore, so ground beef prices will most likely increase.
LFTB is a processed food, so the nutrient levels are questionable. Lean meat is a good source of protein and iron, but with LFTB being processed, it's hard to know the exact nutrients.
Another point to make is that there are other products out there that use meat trimmings. For instance, deli ham may use trimmings to help bind the meat so it is smooth. Before you start to join the protestors of pink slime, it's hard to know what else you are eating that may be very similar.
Dr. Elisabeth Hagan, who works under the Secretary for Food Safety, recently wrote a blog about setting the record straight on ground beef. Her comment was, "I believe it is important to distinguish people’s concerns about how their food is made from their concerns about food safety. The process used to produce LFTB is safe and has been used for a very long time. And adding LFTB to ground beef does not make that ground beef any less safe to consume."
The USDA issued a press release to note that while they still proclaim LFTB as being safe, they are giving schools options to purchase ground beef with or without it. Schools have tight budgets, so cheap food (including inexpensive LFTB) helps cut costs. But is that a good idea?
So, the bigger issue may not be related to food safety, but instead food labeling. In a recent article, the USDA said that voluntary labeling in grocery stores could be coming soon.
Purchasing ground beef with or without LFTB is a personal decision, but until they label ground beef, we can never really be sure. Some grocery stores made the public aware that they will not sell ground beef with LFTB in it, but what about restaurant hamburgers?
Ground beef is one of the most recalled foods for food safety issues. Why isn't all of our beef safe to eat (without the ammonium hydroxide treatment)?
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This blog includes articles on health, wellness, physical activity, healthy eating, and food safety.
Wednesday, April 25, 2012
Wednesday, April 18, 2012
The secret to weight loss
Everyone wants to find the secret formula for long-term and effective weight loss. Research demonstrates that it isn't a feeding tube (which has been popular in the news lately because of use by brides-to-be), a wrap, the grapefruit diet, an all-liquid diet, the HCG diet, a pill, or any other "fads."
Will those things result in weight loss? Sure, they may for some. But for the long-term, it's highly doubtful. Long-term weight loss requires a lifestyle change and a change in habits.
Those "fads" can have some benefits. If they instill a healthier habit into your lifestyle, that can be a good thing. For instance, if a fad diet helps you incorporate more veggies into your daily meals, that can be a good thing. Fads can have negative health consequences, so watch out for those things.
If it's so straightforward and simple, why isn't it easier to lose weight? Turns out, it isn't that easy. Food is more than just nourishment to our bodies. We eat for social reasons, we eat when we are stressed, we eat to celebrate, we eat when we are bored, and we eat when we aren't even hungry! Food is readily available to us and unhealthy foods are almost always within reach.
Cutting portion sizes is tough. We are used to eating everything put in front of us. If we eat in restaurants, the portion sizes are sometimes two to three times bigger than what we need. If we eat at home, we may use big plates or have second helpings. Forcing ourselves to eat less is a habit worth trying, but is difficult. Smaller plates, no seconds, and boxing up half our meal can help, but it's still a hard habit to break.
The other part of the equation is exercise. Most of us just aren't active enough. We drive our cars everywhere and park as close as we can, which gives us the least amount of activity possible. Physical activity doesn't come as easily to us as it used to, our environment helps us be lazy.
Some research has shown that journaling, a good support network, and sharing with others can also encourage weight loss. Whether it's journaling your thoughts and feelings or your eating and activity, this can be one helpful resource. Your support network influences and encourages you in many ways and has a major impact on healthy habits. If you are trying to eat less and eat healthier but your spouse keeps bringing home fast food or desserts, this can sabotage your best efforts.
Long-term and effective weight loss comes from two things. Eating less and moving more. It's no secret (but using that for the blog title helped get more readers, I'm sure!)
There is really no easy way to lose weight. Ask someone who has successfully lost weight and kept it off for years and they will tell you it was hard work. Whether they exercised more, ate less, or a combination of both, it's not simple.
Are you motivated to lose weight? For one week, your challenge is to eat less (smaller portions), make healthier food choices, and be active everyday. See how you feel (I bet you feel better!) and try it for one week. Take it one week at a time for long-term success.
Will those things result in weight loss? Sure, they may for some. But for the long-term, it's highly doubtful. Long-term weight loss requires a lifestyle change and a change in habits.
Those "fads" can have some benefits. If they instill a healthier habit into your lifestyle, that can be a good thing. For instance, if a fad diet helps you incorporate more veggies into your daily meals, that can be a good thing. Fads can have negative health consequences, so watch out for those things.
If it's so straightforward and simple, why isn't it easier to lose weight? Turns out, it isn't that easy. Food is more than just nourishment to our bodies. We eat for social reasons, we eat when we are stressed, we eat to celebrate, we eat when we are bored, and we eat when we aren't even hungry! Food is readily available to us and unhealthy foods are almost always within reach.
Cutting portion sizes is tough. We are used to eating everything put in front of us. If we eat in restaurants, the portion sizes are sometimes two to three times bigger than what we need. If we eat at home, we may use big plates or have second helpings. Forcing ourselves to eat less is a habit worth trying, but is difficult. Smaller plates, no seconds, and boxing up half our meal can help, but it's still a hard habit to break.
The other part of the equation is exercise. Most of us just aren't active enough. We drive our cars everywhere and park as close as we can, which gives us the least amount of activity possible. Physical activity doesn't come as easily to us as it used to, our environment helps us be lazy.
Some research has shown that journaling, a good support network, and sharing with others can also encourage weight loss. Whether it's journaling your thoughts and feelings or your eating and activity, this can be one helpful resource. Your support network influences and encourages you in many ways and has a major impact on healthy habits. If you are trying to eat less and eat healthier but your spouse keeps bringing home fast food or desserts, this can sabotage your best efforts.
Long-term and effective weight loss comes from two things. Eating less and moving more. It's no secret (but using that for the blog title helped get more readers, I'm sure!)
There is really no easy way to lose weight. Ask someone who has successfully lost weight and kept it off for years and they will tell you it was hard work. Whether they exercised more, ate less, or a combination of both, it's not simple.
Are you motivated to lose weight? For one week, your challenge is to eat less (smaller portions), make healthier food choices, and be active everyday. See how you feel (I bet you feel better!) and try it for one week. Take it one week at a time for long-term success.
Tuesday, April 10, 2012
Less sugar...more vegetables
There have been numerous reports and articles lately focusing on the sugar epidemic. There has also been a lot of information on eating more vegetables. Even though these are two different topics, they are both relevant for healthy eating and can make a huge impact on your health if you make some small changes.
Sugar
We find sugar in many different foods, ranging from fruit, yogurt, soda, snacks, candy, donuts, cookies, and condiments. Sugar is in foods where we would expect it (soda, candy, donuts, cookies, cake) as well as where we may not expect it (condiments, yogurt). Next time you are grocery shopping, look at the food labels to see how much sugar you are eating and drinking. Fructose, sucrose, dextrose, or glucose are sources of natural and added sugars in our eating and drinking.
If a food has milk or fruit, it will have natural sugars. But, these foods may also have added sugars. It's much more important to cut back on added sugars than to worry about natural sugars from fruit or milk.
The American Heart Association recommends no more than 100 calories (6 1/2 teaspoons) of added sugars daily for women and 150 calories (9 1/2 teaspoons) for men. One 12 ounce can of soda has about 10 teaspoons of sugar, so stay away from regular soda. Limit fruit juice to no more than 1 cup a day, which is especially important for kids because they don't need extra sugar either.
Cookies, donuts, and other sweets have between 5 and 15 teaspoons of sugar. Nine Hershey's kisses have about 6 teaspoons of sugar and some granola bars can have 3 or more teaspoons of sugar. When reading labels, divide the grams of sugar by 4 to get the number of teaspoons. A large sweet tea (32 ounces) can have over 15 teaspoons of sugar!
Instead of soda, drink unsweetened tea, water, or limited amounts of diet soda. Try sparkling water or club soda with one of those packets of flavoring for water if you have a hard time eliminating soda.
Skip desserts or have fruit for dessert instead. Read food labels to see how much added sugar you are getting in ketchup, pasta sauce, salad dressings, canned salsa, yogurt, snacks, etc.
More veggies
Almost everyone could benefit from eating more vegetables. If you eat out regularly (like many Americans) the selections for vegetables is limited and French fries do not count. Vegetables are much more filling and nutrient-rich than other options, such as potato chips, French fries, etc.
Try a side salad or ask what vegetables options are available. At home, plan your meal around vegetables and make sure half of your plate is vegetables and fruit.
Snack on vegetables. Stock up at the grocery store and then prepare what you can so it's easy to grab a quick snack. Wash and cut celery into sticks, wash baby carrots, wash and slice green peppers, or keep edamame in the freezer to quickly defrost in the microwave.
Here is a simple recipe from Nutrition Action Healthletter (March 2012) for a pasta dish that anyone can enjoy:
Pasta Tricolore
Ingredients: (you can use any 3 vegetables you like instead of what's listed)
1 medium zucchini
1 medium yellow squash
1 large red bell pepper (seeded and cut into strips)
8 oz whole wheat penne pasta
Juice and grated zest from one lemon
1 tablespoon olive oil
1/2 cup olives, sliced
1/2 cup chopped fresh basil
1 ounce Parmesan cheese or 1/2 cup freshly grated cheese
Salt and pepper to taste
4 sprigs fresh basil (optional for garnish)
1. Wash hands. Wash vegetables in running water.
2. Cut zucchini and squash in half lengthwise. Scrap the seeds using a teaspoon. Cut crosswise into 1/2 thick crescents.
3. Cook the pasta according to the package directions. Add the red pepper when 5 minutes remain to cook and then add zucchini and squash with 2 minutes remaining. Drain all and place in large bowl.
4. Meanwhile, whisk the lemon juice and zest with the olive oil.
5. Add the lemon juice-oil mixture, olives, basil, and cheese and toss to combine. Season with salt and pepper if desired. Garnish with basil if desired. Serves 4.
Nutrition info per serving (2 cups)
Calories 310
Carbs 51 g
Saturated fat 2 g
Protein 13 g
Fiber 7 g
Sodium 240 mg
Sugar
We find sugar in many different foods, ranging from fruit, yogurt, soda, snacks, candy, donuts, cookies, and condiments. Sugar is in foods where we would expect it (soda, candy, donuts, cookies, cake) as well as where we may not expect it (condiments, yogurt). Next time you are grocery shopping, look at the food labels to see how much sugar you are eating and drinking. Fructose, sucrose, dextrose, or glucose are sources of natural and added sugars in our eating and drinking.
If a food has milk or fruit, it will have natural sugars. But, these foods may also have added sugars. It's much more important to cut back on added sugars than to worry about natural sugars from fruit or milk.
The American Heart Association recommends no more than 100 calories (6 1/2 teaspoons) of added sugars daily for women and 150 calories (9 1/2 teaspoons) for men. One 12 ounce can of soda has about 10 teaspoons of sugar, so stay away from regular soda. Limit fruit juice to no more than 1 cup a day, which is especially important for kids because they don't need extra sugar either.
Cookies, donuts, and other sweets have between 5 and 15 teaspoons of sugar. Nine Hershey's kisses have about 6 teaspoons of sugar and some granola bars can have 3 or more teaspoons of sugar. When reading labels, divide the grams of sugar by 4 to get the number of teaspoons. A large sweet tea (32 ounces) can have over 15 teaspoons of sugar!
Instead of soda, drink unsweetened tea, water, or limited amounts of diet soda. Try sparkling water or club soda with one of those packets of flavoring for water if you have a hard time eliminating soda.
Skip desserts or have fruit for dessert instead. Read food labels to see how much added sugar you are getting in ketchup, pasta sauce, salad dressings, canned salsa, yogurt, snacks, etc.
More veggies
Almost everyone could benefit from eating more vegetables. If you eat out regularly (like many Americans) the selections for vegetables is limited and French fries do not count. Vegetables are much more filling and nutrient-rich than other options, such as potato chips, French fries, etc.
Try a side salad or ask what vegetables options are available. At home, plan your meal around vegetables and make sure half of your plate is vegetables and fruit.
Snack on vegetables. Stock up at the grocery store and then prepare what you can so it's easy to grab a quick snack. Wash and cut celery into sticks, wash baby carrots, wash and slice green peppers, or keep edamame in the freezer to quickly defrost in the microwave.
Here is a simple recipe from Nutrition Action Healthletter (March 2012) for a pasta dish that anyone can enjoy:
Pasta Tricolore
Ingredients: (you can use any 3 vegetables you like instead of what's listed)
1 medium zucchini
1 medium yellow squash
1 large red bell pepper (seeded and cut into strips)
8 oz whole wheat penne pasta
Juice and grated zest from one lemon
1 tablespoon olive oil
1/2 cup olives, sliced
1/2 cup chopped fresh basil
1 ounce Parmesan cheese or 1/2 cup freshly grated cheese
Salt and pepper to taste
4 sprigs fresh basil (optional for garnish)
1. Wash hands. Wash vegetables in running water.
2. Cut zucchini and squash in half lengthwise. Scrap the seeds using a teaspoon. Cut crosswise into 1/2 thick crescents.
3. Cook the pasta according to the package directions. Add the red pepper when 5 minutes remain to cook and then add zucchini and squash with 2 minutes remaining. Drain all and place in large bowl.
4. Meanwhile, whisk the lemon juice and zest with the olive oil.
5. Add the lemon juice-oil mixture, olives, basil, and cheese and toss to combine. Season with salt and pepper if desired. Garnish with basil if desired. Serves 4.
Nutrition info per serving (2 cups)
Calories 310
Carbs 51 g
Saturated fat 2 g
Protein 13 g
Fiber 7 g
Sodium 240 mg
Wednesday, April 4, 2012
Fresh Tomato Day
Friday, April 6 is Fresh Tomato Day. Tomatoes are one of the most readily available and versatile vegetables. Or is it a fruit?
Nutritionally and culinary-wise, tomatoes are considered a vegetables because of the way they are used and their nutrients. Botanically speaking, tomatoes are more similar to a fruit. Either way, this fruit/vegetable is high in nutrients and easy to use in many dishes.
Tomatoes are high in vitamin C, which is an antioxidant and good for our skin, helps with healing, and helps gums stay healthy. Food with vitamin C also help the body absorb iron, so tomatoes are a favorite paired with meat or plant foods with iron. Tomatoes also have potassium (which helps lower blood pressure), magnesium (good for bone health), and fiber.
Tomatoes are in season from July to October, so this is when you will find the best quality and best prices. Locally produced tomatoes are a tasty favorite in the summer. You can find tomatoes year-round in grocery stores, but prices and quality will vary.
Tomatoes should be stored at room temperature for up to a week. If they are not fully ripe, they will continue to ripen at room temperature if stored out of the sun. Make sure to rinse tomatoes with water before cutting or serving.
Lycopene is another nutrient found in tomatoes. This antioxidant boosts health and is especially important for prostate health for men. Processed and cooked tomato products (such as tomato paste, sauce, ketchup, salsa, etc) have the most lycopene. The heating and processing techniques make this nutrient more readily available for the body. Try for a combination of fresh tomatoes and processed tomatoes to get all the nutrients listed above as well as lycopene.
Tomatoes are so versatile, you can eat them in many different ways. Add chopped tomatoes to a salad or pizza, slice tomatoes for your sandwiches or pair with mozzarella cheese for a snack. You can make your own pasta sauce, soup, or salsa using fresh tomatoes. They can be roasted in the oven or on the grill, or stuffed with anything you enjoy.
MU Extension has many guidesheets available to help you learn more about tomatoes. Here are some of the ones that are available.
Growing Home Garden Tomatoes, G6461 (free pdf download)
How to Can Fresh Tomatoes, GH1456 (free pdf download)
Freezing Vegetables, GH1503 (free pdf download)
Tomatoes from Harvest to Health, MP587 (.25 charge)
Seasonal and Simple: A Guide for Enjoying Fresh Fruits and Vegetables ($15.00 charge)
Nutritionally and culinary-wise, tomatoes are considered a vegetables because of the way they are used and their nutrients. Botanically speaking, tomatoes are more similar to a fruit. Either way, this fruit/vegetable is high in nutrients and easy to use in many dishes.
Tomatoes are high in vitamin C, which is an antioxidant and good for our skin, helps with healing, and helps gums stay healthy. Food with vitamin C also help the body absorb iron, so tomatoes are a favorite paired with meat or plant foods with iron. Tomatoes also have potassium (which helps lower blood pressure), magnesium (good for bone health), and fiber.
Tomatoes are in season from July to October, so this is when you will find the best quality and best prices. Locally produced tomatoes are a tasty favorite in the summer. You can find tomatoes year-round in grocery stores, but prices and quality will vary.
Tomatoes should be stored at room temperature for up to a week. If they are not fully ripe, they will continue to ripen at room temperature if stored out of the sun. Make sure to rinse tomatoes with water before cutting or serving.
Lycopene is another nutrient found in tomatoes. This antioxidant boosts health and is especially important for prostate health for men. Processed and cooked tomato products (such as tomato paste, sauce, ketchup, salsa, etc) have the most lycopene. The heating and processing techniques make this nutrient more readily available for the body. Try for a combination of fresh tomatoes and processed tomatoes to get all the nutrients listed above as well as lycopene.
Tomatoes are so versatile, you can eat them in many different ways. Add chopped tomatoes to a salad or pizza, slice tomatoes for your sandwiches or pair with mozzarella cheese for a snack. You can make your own pasta sauce, soup, or salsa using fresh tomatoes. They can be roasted in the oven or on the grill, or stuffed with anything you enjoy.
MU Extension has many guidesheets available to help you learn more about tomatoes. Here are some of the ones that are available.
Growing Home Garden Tomatoes, G6461 (free pdf download)
How to Can Fresh Tomatoes, GH1456 (free pdf download)
Freezing Vegetables, GH1503 (free pdf download)
Tomatoes from Harvest to Health, MP587 (.25 charge)
Seasonal and Simple: A Guide for Enjoying Fresh Fruits and Vegetables ($15.00 charge)
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