Ice cream and other frozen summer treats

The American Institute for Cancer Research (AICR) recently published an article in their summer 2011 newsletter about summer frozen treats. Here are some ways to distinguish between these desserts and how healthy they are.

1. Ice cream - typically the highest in fat of frozen treats. Some brands can have up to 18 grams of fat and 150 calories per serving (1 serving is half a cup and we tend to eat much bigger servings than that).

2. Gelato - Italian ice cream that tends to be lower fat because it's made with more milk and less cream. It is more dense so the amount of calories is similar to ice cream.

3. Frozen custard/soft serve - less fat typically than ice cream, but has eggs added in for a richer flavor. It is also more dense, like gelato. Soft serve is usually frozen custard.

4. Light and low-fat ice cream - light ice cream has at least 50 percent lower fat or 1/3 lower calories than regular ice cream. Light doesn't always mean healthier, one brand's version of light may be similar to the regular version of another brand. Low-fat means that it has no more than 3 grams of fat per 1/2 cup serving. Some may have more sugar (depending on the flavor and additions), which adds more calories.

5. Double, triple, slow, and smooth churned - churning creates a creamier product with less fat. They also tend to be lower in calories.

6. Sherbet - a mixture of sorbet and ice with extra milk fat and sugar.

7. Frozen yogurt - low in fat or even fat-free and made with yogurt instead of cream.

8. Sorbet - a fruit puree, made from whole fruit with added sugar and usually contains about 110 calories per half cup.

9. Frozen whole fruit bars - some may contain nothing but whole fruit which keeps the calories low and contains some nutrients from the fruit. Some can have as few as 30 calories. Read the ingredient list to see what's been added to the fruit bar.

Regardless of what you choose, make sure you compare the nutrition labels between different types of ice cream or brands. Pay attention to the serving size, calories, and fat. Calories and fat can add up very quickly when serving sizes increase. If you are ordering a frozen treat from a restaurant or ice cream shop, get the smallest size possible.


Source: AICR Newsletter, summer 2011, issue 112, page 5.

Healthy summer traveling

Guest blog by Bethany Schindler

It’s time for those much anticipated summer vacations! Here are a few tips for staying healthy and playing it safe:

Travel Safely – Whether you are driving or flying to your destination, be safe. This includes obeying speed limits, wearing your safety belts (in the car and plane), and being aware of your surroundings. If you are traveling long distances in a car, it is best to have someone with you or take frequent breaks for rest to avoid falling asleep at the wheel.

Recharging – Everyone needs a break from the stress of everyday life and a vacation can help us recharge. Be sure to ENJOY your vacation. As hard as it may be, don’t think about your obligations at home and at work while you are away. Living in the present is about enjoying each moment, which is something we should all be doing.

Healthy Eating and Physical Activity – Going on vacation doesn’t mean you have come back weighing 5 pounds more than what you did before you left. Of course we all want to indulge, but the key is moderation. Enjoy things you would not eat at home, but do it sparingly. In hot weather, large meals can also act as a stressor on your body so be sure to limit yourself. Also, pack snacks and meals in a cooler if you are traveling by car. This way you will have healthy options at your fingertips and will be less likely to stop at that fast food chain. Finally, work in some physical activity during your time away. Many locations have outside adventures that can count for our daily physical activity. Take advantage of what is offered at your location.

Protection from the elements – When vacationing in hot climates it is important to protect yourself from the sun and heat. Be sure to carry plenty of sunscreen, lip protections, and water with you at all times. If you are traveling closer to the equator, be sure to apply sunscreen more often, as you are more likely to develop a sunburn. Also, take some time inside away from the heat and be sure to stay hydrated. This will help protect you from developing a heat related illness.

Uses for extra produce

One thing many people have a problem with is throwing away extra produce that has spoiled before they have had a chance to eat it. Often, we buy much more than we will actually eat, which means wasting money and wasting food. And what do we do to try to use up the extras? Make the same old salad or fruit salad we always make. Instead, try one of these healthful recipes to jazz up your meal and use up the extra produce at the same time.

Asparagus and Apple Salad
http://missourifamilies.org/nutrition/recipes/AsparagusAppleSalad.htm

Apple and Pear Salad with Mixed Greens
http://missourifamilies.org/nutrition/recipes/ApplePearSalad.htm

Strawberry Salsa
http://missourifamilies.org/nutrition/recipes/StrawberrySalsa.htm

Very Berry Sorbet
http://missourifamilies.org/nutrition/recipes/BerrySorbet.htm

Tropical Fruit Salad
http://missourifamilies.org/nutrition/recipes/FruitSalad.htm

Strawberry Ice Cream
http://missourifamilies.org/nutrition/recipes/StrawberryIceCream.htm



For more recipes visit www.missourifamilies.org

Heat-related illness

Guest blog by Bethany Schindler

Although the temperatures lately aren’t showing it, it’s time to think about playing it safe in the summer sun and heat. With the beginning of the summer we see an increase in time spent outside for sporting events, other recreational activities, farm work, home improvement projects, gardening, etc. With this it is important to understand heat related illnesses, their symptoms, and how to protect yourself in the sun.

• Heat Cramps: Heat cramps are involuntary, painful muscle spasms which typically occur while partaking in heavy exercise in hot environments. Inadequate fluid intake is often a contributing factor to heat cramps. Muscles that are most likely to be affected are those in your back, arms, abdominal wall, and calves; however any muscle involved in exercise can be affected.

• Heat Exhaustion: Heat exhaustion occurs as a result of your body overheating. Causes of heat exhaustion include exposure to high temperatures and high humidity levels combined, and strenuous physical activity. Symptoms of heat exhaustion include cool, moist skin with goose bumps, heavy sweating, faintness, fatigue, muscle cramps, nausea, and a weak, rapid pulse. If you think you are experiencing heat exhaustion, stop all activity, move to a cooler place, and drink plenty of water/sports drinks. If symptoms do not improve within 60 minutes or your body temperature reaches 104 F, it is important to seek medical attention.

• Heat Stroke: If heat exhaustion worsens and goes untreated it can lead to heatstroke. Heatstroke occurs when body temperature reaches 104 F or higher and is a life-threatening condition. Symptoms of heatstroke not only include high body temperature, but also a lack of sweating, flushed skin, rapid breathing, headache, seizures, loss of consciousness, racing heart rate and strong pulse. It is imperative to seek medical attention immediately to prevent brain damage, organ failure, and possible death.

The good news about heat related illnesses is that they are preventable. Follow these recommendations for keeping yourself safe this summer:
• The sun is strongest between the hours or 10 a.m. and 4 p.m. so limit your time outside during these hours.
• The American Academy of Dermatology suggests applying a sunscreen with SPF 30 or higher 30 minutes before going outside, and reapply every two hours or more frequently if participating in water activities.
• Drink plenty of water to avoid dehydration. Don’t drink only when you feel thirsty, but throughout your day. Carry a water bottle with you while in the heat.
• Avoid heavy meals during extreme heat. This only adds more stress to your body.
• Be reasonable about how much time you spend in the sun and avoid excess exposure which can lead to sunburn.
• If you do become sunburned, relieve irritation by taking cool baths and applying moisturizing products that contain aloe.
• Some people, including the elderly, infants, young children, and people with chronic medical conditions, can be sensitive to the sun and heat. Those with this sensitivity should limit their time in the direct sun.
• Check with your doctor about possible interactions your medications may have with the sun. Some medications increase sensitivity to the sun and high temperatures.

Summer BBQ food safety

Here is a recent video on summer bbq food safety.

2 warm-up/stretch videos

Here are 2 videos that you can use to do some stretches at your desk or in a limited space. Both are done seated, but many of the exercises and stretches could also be done standing. They are both about 5 minutes, so you could do either for a mid-morning/mid-afternoon break or right before or after lunch. You could also use either for a warm-up before a walk because they are pretty simple.

Simple exercises and stretches (video length is 5:27)



Senior sitting aerobics (even though this is geared toward seniors, it could be useful for all)

Organic

There are more organic fruits and vegetables available from local producers and in the grocery stores, but is it worth the extra money?

The USDA makes no claim that organic food is superior nutritionally, tastes better, or is safer than conventionally grown produce. Foods must meet certain standards and requirements to be considered organic by the USDA.

Organic fruits and vegetables do not have the levels of pesticides that conventionally grown ones do have. Some research has shown a link between these pesticides and certain diseases and conditions in children, including a diminished IQ in children age 6 to 9, nerve damage, and ADHD.

The Environmental Working Group (EWG) has compiled the "dirty dozen" which is the 12 fruits and vegetables with the highest level of pesticides. They have also compiled the "clean 15" which have the least amount of pesticides. This data is from 2010 and the newest data from 2011 will be released later this year.

Dirty dozen (2010)
1. celery
2. peaches
3. strawberries
4. apples
5. blueberries
6. nectarines
7. bell peppers
8. spinach
9. cherries
10. kale/collard greens
11. potatoes
12. grapes (imported)

Clean fifteen (2010)
1. onion
2. avocado
3. sweet corn
4. pineapple
5. mango
6. asparagus
7. kiwi
8. sweet peas
9. cabbage
10. eggplant
11. cantaloupe
12. watermelon
13. grapefruit
14. sweet potatoes
15. honeydew melon

A full list is available from the EWG with 49 fruits and vegetables and their pesticide ranking as well.

While the health benefits of eating more fruits and vegetables outweighs the risks of pesticide exposure, it is still something to think about. Try buying organic whenever possible, or replace fruits and vegetables from the dirty dozen with the clean fifteen when you can. Eating conventionally grown produce is much better than not eating fruits and vegetables and better than eating processed sugar and fat laden snacks and foods. Washing and/or peeling does not remove pesticides from a product.

While buying organic can be a cost issue, choosing more fruits and vegetables from the "clean fifteen" and buying those non-organic will help keep food costs down while avoiding most pesticides. If you compare prices, you may even find some organic fruits and vegetables that are similarly priced to the ones that are conventionally grown.

The EWG website has more information about choosing organic fruits and vegetables.