Caring For Your Life

Healthy Latkes … are possible

Is it possible to make a healthy latke? The answer is yes…but what are latkes?

Latkes are also known as potato pancakes. The word latke is of Yiddish origin and may have possibly come from Russia or Germany. As Jews immigrated to the United States, so did the tradition of preparing latkes. 

Latkes are shallow-fried pancakes made of grated, raw potatoes (usually russets), egg, salt and are sometimes are flavored with a bit of green onion. The latkes are patted into patties, usually about 2 inches in diameter. Once formed, the latkes are fried in heated oil until they are golden brown on each side. Latkes are usually served hot and may be accompanied by applesauce, sour cream or both. 

Latkes are a traditional dish often served during Hanukkah. They have gained popularity as a Hanukkah dish because they are fried in oil, commemorating the lamp oil in the biblical story that miraculously provided light for eight days.

Some believe that during Hanukkah, latkes should be made with cheese instead of potatoes. During ancient times, latkes could not have been composed of potatoes because potatoes are a New World food. Instead, it is thought that latkes were made with grated cheese and a bit of egg, and then fried. However, the introduction of the potato to Europe in the 18^th century forever changed the latke.

Today, ancient latke recipes containing cheese are often forsaken in preference to a potato latke. Many families prepare these pancakes from recipes that are over 100 years old. Therefore, even though the recipes are not prepared as in ancient times, potato latkes have a rich history as well.

Potato pancakes are also a traditional food of many other ethnic groups and nationalities, including Hungarians, Poles, Ukrainians, Germans and Russians, among others. A form of the potato pancake known as the “Boxty” is a popular traditional dish in most of Ireland, and the Swedish version of the potato pancake is called rarakor. 

As you can see, Latkes, potato pancakes or any of the various versions such as potato doughnuts, potato cakes, potato waffles, hash browns, Gamjajeon, Rosti, Boxty, bubble and squeak are popular worldwide.

The secret to making a  healthy latke is to pan fry it in a small amount of oil (1 or 2 tablespoons) for only a couple of minutes and then place it in an oven and cook it until it is golden brown and crunchy. 

Here is one link to a healthy Latke Recipe, but search the web and look at low-fat cookbooks for many other versions.

Since ancient times, cinnamon has been one of the world’s favorite spices. The sweet aroma of cinnamon is an unmistakable fragrant scent that fills the air in bakeries and coffee shops. Oh, the smell of a cinnamon roll or cinnamon bread baking in a hot oven! Yummmmmmmmm!

Cinnamon is actually the bark from the tender shoots on the laurel tree, a tropical evergreen tree. The bark is stripped and dried, giving it the curled up look that we know as cinnamon sticks. During the fast-approaching holiday season, cinnamon sticks are used for decorations around the house and to provide the house with a pleasant seasonal scent. Cinnamon is also ground into a fine powder and used in the kitchen for baking or cooking.

Cinnamon has an interesting history. It has been recognized for both its taste and medicinal uses by the Egyptians, ancient Romans, Chinese, modern Europeans and others who consider the spice more precious than gold. Cinnamon was first mentioned in a Chinese botanical book written around 2700 BC. The Egyptians drank it and used it in the embalming process, while the Romans burned it during funerals. Others used it as a preservative to delay the growth of bacteria in meat and to mask odors. More recently, cinnamon has been studied for its health benefits.

The health benefits of cinnamon that were discovered over 5,000 years ago continue to be studied today. Some recent studies show that these health benefits  include improving the insulin response of people with Type 2 diabetes, controlling blood sugar, reducing the risk of blood clots, boosting brain power as well as improving colon and heart health. One study showed that chewing cinnamon gum or smelling cinnamon improves attention span, memory and motor speed.

Cinnamon is also said to help relieve congestion, digestive upset, stiff joints and muscles. Since cinnamon has an anti-inflammatory process, some believe that it may help reduce arthritis pain. 

Here is a surprising fact: Did you know that cinnamon is a source of calcium, manganese, iron and fiber? This makes cinnamon very beneficial to our colon health, because the calcium and fiber in cinnamon bind to the bile salts that often damage the colon cells. It will be interesting to see if there will be any future research studies on whether cinnamon can actually help reduce cholesterol, because once the bile is removed, the body has to break down cholesterol to make more bile. I think that I’ll be stopping by the store tonight to buy some cinnamon gum and candy.

I love cinnamon and use it daily in my oatmeal and in my cappuccino. The recommendations that I have call for adding 1 teaspoon of cinnamon per day to your diet to potentially gain the health benefits that cinnamon is thought to have. Cinnamon tea anyone?

Next Thursday, November 19, is the American Cancer Society’s (ACS) annual Great American Smokeout. This is the day when we encourage all smokers to quit for one day and to commit to a long-term cessation plan. Tobacco use is still the number one preventable cause of disease and premature death in the United States.

If you smoke, do yourself a favor and quit for that day. Come see us of the 19th at Bridgeport Hospital, where we are having a free Great American Smokeout health fair to help folks understand the dangers of tobacco and give them the tools to help with quitting tobacco products. We will have offer carbon monoxide testing for smokers, and tips on quitting, good nutrition, preventing  weight gain when quitting, stroke prevention, cardiac wellness  and “cold turkey” raffles. We will also provide educational materials and coupons to help you save money on cessation products.

The health fair will be in the main lobby of the hospital, 267 Grant Street, from 11 a.m. to 3 p.m.

Smokers quite often tell me that “now is not the time for them to quit.” Well, there is very rarely an ideal time. What we do know is that statistics show that those who quit with help, including Bridgeport Hospital’s own Quit Smart program, are more successful. So stop by and let us help you quit that habit for good.

Afternoon tea time is often referred to as ”high tea.” Did you ever wonder where the tradition of high tea comes from? According to the the writings of Madame de Se’vigne’ in the newsletter TeaMuse, afternoon tea may have actually been started by the French in the 17th century. But most people will tell you that high tea is a British tradition. 

The tea trade did not begin until the late 1670s. In 1663 poet Edmund Waller wrote a poem in honor of Queen Catherine for her birthday, crediting her with making tea fashionable. We all know how important it is to be fashionable, so the sale of tea skyrocketed. 

By the early 1700s, tea was on sale across London in more than 500 coffee houses. To this day, tea is still a popular drink in coffee houses across the world. Even Queen Anne chose tea over ale as her breakfast drink in the late 1600s and early 1700′s. During the 1700′s meats, cheese, bread, butter, pickles and other items were added to the traditional tea. These foods were eaten on high dining tables, so it was termed a “high” tea. Dainty finger sandwiches, pastries, cakes and scones would not have been served at that time, because they would have been eaten on low dining tables for ”low” tea. 

While the origins of high tea remain debatable, legend has it that one of Queen Victoria’s ladies-in-waiting, Anna Maria Stanhopem, the Duchess of Bedford, was the creator of the afternoon tea. At first, she would have the servants sneak her a pot of tea and breads around mid-afternoon. Then before long, she began inviting friends to join her for tea and sweet treats around 5:00 p.m.

By the 1860s the fashion for high tea became widespread. High tea in Britain is still traditionally held at around 4:00 or 5:00 p.m. Many Americans have adapted this custom but and hold it closer to 2:00 or 3:00 p.m.  

Tea houses remain popular worldwide. The Department of Food and Nutrition Services at Bridgeport Hospital has even introduced a mid-afternoon high tea for new mothers and their families in the Women’s Care Center. The hospital has added a twist to the traditional tea by serving not only tea, but also coffee, hot chocolate, sweet treats, healthy snacks and more. Maybe you can add a relaxing cup of tea to your afternoon. Tea, anyone?

We frequently think of allergy season as being in the spring when trees and grasses bloom but autumn brings its own concerns about allergy and asthma triggers.

Ragweed is the main cause of fall allergies and it begins to polinate in late summer. Dust mites and mold spores are also a problem. Dust mites are microscopic and survive by eating dead skin!  They also require warmth and humidity to live. They survive anywhere that dead skin may be such as pillows, mattresses, bedding, upholstery and drapes. To help control this I suggest washing your bedding in hot water, at least 130 degrees F, and  also keep the humidity low.

Mold is a type of fungus that also needs moisture and spreads through spores. Spores can travel through the air just as dust mites can. So you need to keep your house as free of moisture as possible.

Some tips:

• Check daily mold conditions.
• Wash all bedding in hot water.
• Vacuum regularly toreduce dusts mites and mold.
• Use a dehumidifier to keep the humidity level below 50% in your home.
• If water leaks or spills occur indoors (e.g. leaky plumbing) clean them up quickly. Sitting water causes mold; make sure your bathrooms are mold free.
• Change air filters in heating and air conditioner systems.
• If your child has asthma limit the number of stuffed toys they keep in their bed and also wash them weekly in hot water.
• As the weather gets colder (it was 38 this morning at my house) you will be turning on your heating systems. Be sure your ducts and filters are clean to prevent debris from accumulating in the ducts, including dust, dust mites and mold.

If you are unsure if you have a cold or allergies consult your doctor. He or she will be able to determine if you have the common cold, allergies or the flu.

While flu season has not “officially”  arrived yet, here are some tips to help you fight the flu. The flu is a serious contagious disease. It is caused by the influenza virus. It can be spread by coughing, sneezing and nasal secretions.

The Centers for Disease Control (CDC) suggests:  “Take 3″ actions to fight the flu.

(1) Get a flu vaccine. This is the most important defense against the flu. Vaccination is especially important for those at high risk. The CDC states this includes young children, pregnant women, people with chronic health conditions and people 65 years  or older. Ask your doctor if you should receive a flu vaccine.

(2) Take everyday preventive actions.

Wash your hands! This is the best way to stop the spread. Use soap and water and if they’re not available use alcohol-based hand rub.

Cover your nose and mouth with a tissue when coughing or sneezing.

Don’t touch your eyes, nose or mouth. Germs spread this way.

If you get sick, stay home!

(3) The CDC recommends taking flu antiviral drugs if your doctor  prescribes them. If you get the flu, antiviral drugs can treat this. They are prescriptions so you must see your doctor. They also work best if started within 48 hours of symptoms. If you think you have contracted the flu, call your doctor.

Here are some tips I give my patients in the Bridgeport Hospital Outpatient Pulmonary Rehabilitation Program. They have all been advised to set up appointments with their doctors to get their flu shots. They fall into the chronic health condition category so are already compromised. They cannot risk a bout with the flu. Call now because it may take time to get an appointment. I also advise them to carry alcohol-based hand wash in their purse, pockets or in cars. When using tissues, throw them away after one use. Do no put them in your pocket. They carry germs. Clean shared spaces more often, phones, computer keyboards, work surfaces. If out shopping or in other public places, avoid touching your eyes, nose and mouth. Use the hand wash in the supermarket. Also avoid being around your  grandchildren if they are sick. Get enough rest, eat right, drink water and continue to exercise. Be smart! This will help you stay well during the flu season.

Follow the link for more information on seasonal influenza flu and also HINI, swine flu.

http://www.cdc.gov/flu/protect/preventing.htm

It never fails, whenever I get overwhelmed and or stressed out with too much on my plate, the first thing to go is the “workout.”  Following  closely behind is a reduction in the  hours and quality of  my sleep and then the  poor food choices kick in.  The cycle continues until I actively start reversing it.  I start with fitting in the workout.

My big stress0r was MY wedding, which occured on September 12th.  There was a ton of planning and preparation for the big day and I kept going to the gym and kept myself very active right up to the day before.  I think (know) that part of that motivation was that I had had dreadful dreams that on my wedding day I could not fit into my dress and had to try to find something out of my closet to wear…and nothing worked.  It was a very upsetting dream but  I think  it helped to keep my motivation for working out and keeping a close watch on my diet.  Once  the wedding was over and all the guests went home, I started back on the last year of my part-time nursing school program and returned to work full time at Bridgeport Hospital Cardiac Rehabilitation & Wellness Programs.  It is a schedule that can overwhelm me at times but I know from experience that if I sacrifice the workouts…poor sleep and bad food are not far behind.  Once I start working out, my sleep quality improves, my energy level is better and my diet naturally improves.  Tomorrow, I am back on track!

FROM FRIED OREOS TO FUNNEL CAKES, who doesn’t look forward to the yearly state fairs? Every year we can hardly wait to eat our traditional favorite fair foods, like cotton candy, fried Oreos, corn dogs, fried dough pizza, funnel cakes, etc., etc., etc. Although these foods are good, they are loaded with tons of calories and can wreak havoc with our diets. You may be surprised how many calories you can pack on during a one day visit to the fair. Most fair foods contain somewhere between 500–1,000+ calories. Listed below are some of the favorite fair foods, the number of calories they contain, and the amount of walking you will need to do to burn those calories off.

Favorite Food                       Calories                        How Long Do You Have to Walk
Fried Bloomin Onion            1320                                 Walk for 4 hours 25 minutes or 13.25 miles
Carmel Apple                           298                                    Walk for 1 hours or 3.0 miles
Cinnamon Roll                         730                                   Walk for 2 hrs 25 minutes or 7.25 miles
Deep-Fried Oreo                     98 calories each           Walk for 20 minutes or 1.0 mile
Deep-Fried Twinkies             420                                    Walk for 1 hours 25 minutes or 4.25 miles
Deep-Fried Snickers             444                                     Walk for 1 hours 30 minutes or 4.5 miles
Funnel Cakes                           760                                     Walk for 2 hours 50 minutes or 8.5 miles
Kettle Corn                               490                                     Walk for 1 hour 40 minutes or 5 miles

Since the fairs only happen once a year, you can go and enjoy your favorite foods without expanding your waistline if you plan ahead.                                                                                                   
1. For a few days leading up to the fair, eat healthy (lower the amounts of high fat foods, lower the amount of sugary foods and eat lots of fruits and vegetables and add the colors of the rainbow into your diet).
2. Stay well hydrated and drink plenty of water.
3. Don’t skip meals or starve yourself prior to going to the fair. Starving yourself before the fair may make you eat more when you arrive.
4. Exercise at least as much, or more than you normally do. Remember 1 pound = 3,500 calories.
5. On the day of the fair, get there early and walk, walk, walk.
6. Share your favorite foods with a family member or a friend. Remember that sharing your food = sharing your calories.
7. Don’t drink that large (32 oz.) soda with all that food. Drink water. A large soda contains approximately 400 calories and the equivalent of 25 teaspoons of sugar.

So enjoy the fair this weekend, but eat healthy this week, walk, walk, walk at the fair, and share your favorite foods with a friend.