Caring For Your Life

Halloween is a fun time for carving pumpkins, dressing up in costumes, going out trick-or-treating and having a Halloween party.  Many kids wait all year for the night when they can go out collecting candy, candy and more candy.  Although trick-or-treating is fun, it can be a scary horror for children with food allergies.

A report issued in 2008 by the US Centers for Disease Control and Prevention, states that the number of children with food allergies has increased more than 18% over the last 10 years.  In 2007, it was estimated that approximately 3 million children and teens under the age of 18, in the United States, had digestive food allergies.  This staggering number accounts for nearly 4% of that age group, or one in twenty two children.  In comparison, 10 years ago, approximately 3.3% or 2.3 million children had digestive food allergies. 

Since food allergies are definitely on the increase, what types of foods seem to be causing the biggest problem for children?  There are eight types of food that account for 90% of all food allergies.  The most common type of digestive food allergies are peanuts, tree nuts, milk, eggs, soy, fish, shell fish and wheat.  Reactions to these foods can vary from hives, to watery eyes, tingling around the mouth and lips, a rash, difficulty breathing and even death.

Trick or treating and Halloween parties can heighten the danger for kids with food allergies.  Here are a few tips for you, to help you and your child have a treat and not a scare for Halloween.

1. When shopping for Halloween candy or food, check the labels to see if it states that the product may contain nuts, tree nuts etc.
2. When trick-or-treating, help your child to pick only nut-free candy or a candy that contains ingredients that they are not allergic to.
3. As soon as your child returns home from trick-or-treating, double check the candy they received.  Go through his or her candy and separate out all the treats that may contain nuts, or any other ingredients that may cause a reaction.
4. Give you neighbors Halloween treats in advance to hand out to your child.
5. If you or a loved one eats a product containing nuts, make sure to brush your teeth and wash your hand before you kiss or hug your child.  The residue that is left on you may cause an allergic reaction for your child.
6. Wipe down all surfaces that are exposed to nuts.
7. If you’re having a party, or are at a party, make sure that all dishes, pans and serving utensils are thoroughly cleaned prior to being used if a nut product was in it, or touched it.
8. Have a party at your house, so you can serve treats that you know will be safe.  Have everyone that comes to the party bring safe treats (you can prepare a list), put the different treats in each room of your house and let the kids go trick-or-treating from room to room.  To make it even more exciting, decorate your house like a haunted house.
9. When trick-or-treating, carry your child’s emergency medicine and bring hand wipes along with you to clean little hands that may accidentally touch the wrong treat.
10. If you get too much candy, you can always donate some candy.

With the many varieties of food products that are available, it is very easy to find Halloween treats that don’t contain nuts or any other ingredients that your child may be allergic to.  It is also easier than ever to find healthier options than candy, or  items that are fun.  Here are a few options:

1. Fruit snacks made with 100% fruit with added vitamin C
2. Animal shaped graham crackers
3. Juice boxes with 100% fruit juice
4. Low-fat pudding cups
5. Cereal bars made with fruit
6. Mini rice cakes
7. Baked pretzels
8. Whole grain goldfish crackers or other types of crackers
9. Mini play dough
10. Stickers or rub on tattoos
11. Small stuffed toys
12. Glow sticks

Wishing everyone a safe and HAPPY HALLOWEEN!

 Pumpkin is more than just a decorative Halloween candleholder, it’s a nutritious powerhouse; so, don’t try to dodge the pumpkins at the local farmer’s market, pick one up and buy it.  Pumpkins are a member of the gourd family that should not only be carved, but eaten.  Pumpkin is one of the most nutritious foods available all year long because it is loaded with antioxidants called carotenoids, vitamins and minerals.  Both the flesh and the seeds provide many health-boosting nutrients.  

Pumpkin is low in fat and calories and rich in disease fighting nutrients such as alpha-carotene, beta-carotene, fiber, vitamins C and E, potassium, magnesium and pantothenic acid.  The alpha-carotene and beta-carotene are potent antioxidants that the body converts to Vitamin A.  The Vitamin A helps promote a healthy immune system by fighting free radicals, and promotes healthy vision by building pigment in the retina.  Alpha-carotene is thought to slow the aging process, reduce the risk of cataracts, and prevent tumor growth.  The beta-carotene in pumpkin may act an anti-inflammatory and reverse skin damage caused by the sun.  It also gives fruits and vegetables their deep, rich color.  The carotenoids may decrease the risk of heart disease and help boost the immune system.  Pumpkin is also a good source of vitamin C, which helps reduce the risk of high blood pressure, helps regulate cholesterol levels and boosts the immune system. The vitamin E found in pumpkin not only promotes healthy skin, but it may also reduce the risk of Alzheimer’s disease and certain cancers. Pumpkin is also rich in potassium and magnesium.  The potassium promotes strong bones, is necessary for energy production, aids the body in balancing fluid levels and helps to control blood pressure.  The magnesium aids the body in hundreds of functions.  It helps normalize heart function, contributes to bone strength, and helps promote a healthy immune function. Last but not least, the vitamin B5 or pantothenic acid found in pumpkin helps to balance hormone levels and manage stress, who could ask for more.

Not only is pumpkin loaded with antioxidants, vitamins and minerals.  Pumpkin is a great source of fiber.  One-half cup of pumpkin contains 5 grams of fiber.  Recommendations for our daily fiber intake are about 30 g/day.  Why is fiber important?  Fiber helps reduce bad cholesterol levels, helps control blood sugar levels, helps promote healthy digestion, helps to protect against heart disease and plays a roll in creating the feeling of fullness during weight loss.

Don’t forget to save the seeds.  Pumpkin seeds are also nutritious.  They contain essential vitamins and minerals.  Pumpkin seed provide 6 g of protein, 5 g of plant-based omega-6 and omega-3 fatty acids, vitamin E, iron, magnesium, potassium and zinc.  To toast pumpkin seeds, rinse the seeds under cold water and remove the pulp and strings.  Coat a baking sheet with non-stick cooking spray and spread the seeds on a medium baking sheet.  Sprinkle lightly with sea salt.  Bake at 325 degree F for about 30 minutes.  Stir after 15 minutes of baking.

What are some ways that we can add pumpkin into our diet?  Canned pumpkin puree can be added to pancake batter, puddings, smoothies, soups, breads, muffins and more.  Pumpkin seeds can be eaten as a snack, used for trail mix, added to salads or sautéed with vegetables.

Not only is pumpkin good for us, but it is also a healthy option for our dogs and cats.  Pumpkin, without any sugar or spices added to it, can be given to our pets to help boost their immune system,  help assist with diarrhea or constipation and as a good source of Vitamin A, potassium and fiber.  So, with Halloween around the corner, treat your pet to a little pumpkin.

Let’s get cooking.  Listed below are just some of the many websites where you can find healthy pumpkin recipes:

http://www.eatingwell.com/recipes/frozen_pumpkin_mousse_pie.html

http://www.eatingwell.com/recipes/glazed_chocolate_pumpkin_bundt_cake.html

http://www.eatingwell.com/recipes/maple_pumpkin_custards_with_crystallized_ginger.html 

http://www.eatingwell.com/recipes/marbled_pumpkin_cheesecake.html

http://www.cookinglight.com/food/in-season/in-season-pumpkin-00400000001273/

Pumpkin Muffins (serves 18)

Recipe From Cooking Light Magazine

2 3/4 cups all-purpose flour

1 cup granulated sugar

1 tablespoon baking powder

1 teaspoon baking soda

1 teaspoon ground cinnamon

1/2 teaspoon salt

1 cup canned pumpkin

3/4 cup fat-free sour cream

1/3 cup fat-free milk

1/4 cup vegetable oil

1 teaspoon vanilla extract

1 large egg

1 large egg white

Cooking spray

1 tablespoon granulated sugar

1 1/2 teaspoons brown sugar

INSTRUCTIONS

Preheat oven to 375.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (flour through salt) in a medium bowl, stirring with a whisk. Make a well in center of mixture.

Combine pumpkin and next 6 ingredients (pumpkin through egg white); add to flour mixture, stirring just until moist. Spoon the batter into 18 muffin cups coated with cooking spray.

Combine 1 tablespoon granulated sugar and brown sugar; sprinkle over muffins.

Bake at 375 for 25 minutes, or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack. Yield: 18 servings (serving size: 1 muffin).

Nutritional Information

CALORIES 164 (19% from fat): FAT 3.5g (sat fat 0.6g, mono fat 0.8g, poly fat 1.9g); PROTEIN 3.5g; CARBOHYDRATES 29.7g; FIBER 1g; CHOLESTEROL 12mg; IRON 1.2mg; SODIUM 269mg; CALCIUM 78mg.

Hot off the grill

Summertime means grilling time. Although summer is the traditional time for grilling and chilling, many of us grill all year long. Did you know that according to a survey conducted by the American Dietetic Association, nearly 48% of all Americans fire up the barbecue year round. How popular is grilling in America? During the summer months, approximately 83% of American families use the grill. What types of grills are Americans using? 60% use gas grills, 38% use charcoal grills and 2% prefer smokers.

Nothing is more fun than an outdoor barbecue, but with many cooks helping out, food safety may be at risk. 50% of all summer hosts admit to leaving food out buffet-style for multiple hours. Who really thinks that they are practicing safer food techniques? 43% of men claim that they practice safer food safety when grilling, while 40% of women state that they should receive the prize. The truth is, that the rate of food borne illness actually increases during the summer months. So if you are a grill gourmet, make sure you beef up your food safety.

Here are some hot-off-the-grill tips.
• Clean your grill by scrubbing it with hot, soapy water before every use.
• Heat your grill to proper temperatures prior to putting any food on it, this helps eliminate any potentially harmful bacteria.
• Wash your hands before, during and after preparing food. Don’t forget to wash your hand for at least 20 seconds.
• Wipe down all surfaces with warm water before during and after food preparation.
• Thaw meats in the refrigerator.
• Marinate meats in the refrigerator and don’t reuse the marinate, unless it has been boiled to a proper temperature.
• When applying the marinate to meats, use a separate brush for raw meats and cooked meats.
• Use separate cutting boards for raw meats and vegetables.
• Use separate plates and cooking utensils for raw foods and cooked foods.
• Wash your produce with white wine vinegar and water to remove pesticides.
• Never partially grill meat or poultry to finish cooking at a later time.• Cook all food to the proper temperature.
     o Hamburger 160°F
     o Roast and Steaks 145°F – 160°F (medium-rare), 170°F (well done)
     o Ground Turkey 165°F
     o Chicken Breast and Roasts 170°F
     o Chicken Thighs, Wings, Drumsticks 180°F
• Remember the one hour rule. If the temperature outside is 90°F or higher, perishable foods should not sit out of the refrigerator for longer than one hour.
• After foods have been sitting out for 1 hr, refrigerate them properly in a refrigerator of 40°F or below.

• Keep hot foods hot and cold foods cold.
• Remember, when in doubt, throw it out and only store food for the recommended amount of time. After that throw it out.
     o Cooked Fresh Vegetables 3-4 days
     o Cooked Rice 1 week
     o Cooked Pasta 3-5 days
     o Deli Meats 5 days
     o Hot Dogs Opened 1 week
     o Cooked Meats 3-4 days
     o Seafood 2 days
     o Soup 3-4 days

There are all types of healthy foods to grill up. Try grilling some salmon, herring or trout to increase the healthy omega 3’s in your diet. Grilling chicken breast with the fat removed or turkey burgers instead of beef or pork will help reduce the fat in your diet. If you prefer to grill beef or pork, buy and grill leaner meats such as loin or round cuts of meat. Don’t forget to pile on the vitamins and minerals by grilling healthy vegetables. Make sure that at least half of the grill is loaded with vegetables. You can easily season vegetables for grilling by dabbling on a little extra-virgin olive oil, a dash of sea salt and pepper. For dessert, grill some fruit and serve them over frozen yogurt or slow churned ice cream. An easy way to grill fruit is to make fruit kabobs (i.e., pineapple, peaches, banana, etc.) and grill them on low heat until the fruit is hot and slightly golden.

Summer is fun, enjoy some summer exercise, and then get grilling.

Registered Dietitians…

 Bring Food and Nutrition

Who is a Registered Dietitian?

Registered dietitians are food and nutrition experts who translate the science of nutrition into practical solutions for healthy living. The expertise, training and credentials that back a registered dietitian are vital for promoting positive lifestyle choices

Trust a Registered Dietitian

When you need food and nutrition information based on fact or need to know how a healthy diet improves health and fights disease— rely on qualified professionals in the field.

RD=Expert

Registered dietitians know the science of nutrition. They have degrees in nutrition, dietetics, public health or a related field from well-respected, accredited colleges and universities.

Looking for a Registered Dietitian?

When you need trusted, accurate, timely and practical nutrition advice, seek the services of a registered dietitian. To find a registered dietitian in your area, visit www.eatright.org and click on “Find a Registered Dietitian.“ 

Expertise to the Table

Registered dietitians draw on their experience to develop a personalized nutrition plan for people of all ages. They are able to separate facts from fads and translate nutritional science into information you can use. A registered dietitian can put you on the path to lowering your weight, eating healthfully and reducing your risk of chronic disease.

Thank You to all the Bridgeport Hospital Registered Dietitians and Registered Dietetic Technicians for your hard work and commitment to providing our patients and the community exceptional care.

March is National Nutrition Month®.   National Nutrition Month® is a nutrition education and information campaign that is created annually by the American Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.

The theme for March 2010 is “Nutrition From the Ground Up.”  The key to a healthful diet is improving your nutrition from the ground up.  When planning a diet, most people have no idea what to do and what to eat.  An easy way to get started, is to just focus on improving your eating habits and adding exercise into your daily activity.  Start slowly from the ground up by building a good foundation, working toward a healthier happier lifestyle. 

Here area few tips

1.  Increase the amount of fruits and vegetables you eat daily.

2.  Focus on eating only multi-grain breads, cereals, pastas etc.

3.  Increase your daily fiber intake to 30 g/day.

4.  Eat more nuts and beans.

5.  Eat low-fat dairy.

6.  Eat two vegetarian meals/week.

7.  Increase the Omega 3′s in your diet – eat fish twice a week, add flax seed to your oatmeal, use olive oil instead of butter.

8.  Don’t drink your calories.

9.  Exercise 150 – 300 minutes/week.

10.  Make calories count by focusing on foods with more vitamins, minerals and nutrients.

Improve your nutrition from the ground up.

If you have lung disease, you may wonder why you feel more breathless when the thermometer drops.

For some people with chronic bronchitis, chronic obstructive pulmonary disease(COPD) and asthma, breathing cold, dry air can cause constriction of the airways.  The airways are the hollow tubes that connect the mouth and nose to the alveoli. Alveoli are thin walled balloon-like structures where gas exchange occurs. The constriction of the airways may reduce the flow of air into and out of your lungs, which adds to the feeling of breathlessness and may even cause wheezing. This can be frightening and sometimes even dangerous.

What to do? Well, you certainly don’t want to have to stay in the house. Living well with lung disease is important for our bodies and our psyche, and that includes getting outside. But do pay attention to severe weather and wind chill alerts. There are certain times you should stay inside and extreme weather would be one of those times.

Here are some tips for coping with the cold and its effects on your lungs. 

• Wear a soft scarf over your nose and mouth.
• Breath through your nose as this filters, warms  and humidifies the air before it enters your lungs.
• Exercise indoors. We know that exercise is so important for people with lung disease so even though the temperature drops you still need to remain active. Exercise in your home or go to the mall and walk. Most malls open early for just this purpose.
• Use your bronchodilator, your rescue inhaler, 30 minutes before you go outside. The inhaler will open and relax the airways making it easier to breathe. Also carry it with you when you go out into the cold.
• If it is very cold and dry a home humidifier may help but be sure you clean it properly.
• Avoid wood burning stoves and fireplaces as the smoke from these can irritate your airways and combined with the cold cause worsening breathlessness.

Be prepared for the cold weather and you may just find it can still be enjoyable!

Excitement, parades, floats, costumes, colors, music playing, delicious food and fun, fun, fun;  It’s MARDI GRAS!  Mardi Gras has been traced back to Medieval Europe, so bring a little tradition and an essence of New Orleans into your supper meal tonight.  Find some delicious Mardi Gras meal ideas in any of your favorite cookbooks or on the internet.  Here are a few of my favorite recipes.

http://www.eatingwell.com/recipes_menus/collections/healthy_mardi_gras_recipes

http://www.foodnetwork.com/topics/mardi-gras/index.html

So spice up your meal tonight, and enjoy Fat Tuesday … It’s MARDI GRAS!

Chocolate and Valentine’s Day go hand in hand. Not only is chocolate a sweet gift, but dark chocolate, when eaten in moderation, is a healthy treat. Not only is it satisfying, dark chocolate provides nutritional value because in contains healthy antioxidants, phytochemicals and flavonoids. The flavonoids come from the cocoa bean extracts in dark chocolate, while the high percentage of cocoa gives your body healthy antioxidants.

A recent study in The Journal of The American Dietetic Association showed that the ingredients in dark chocolate offer many health benefits. The primary benefits of chocolate are the antioxidants responsible for preventing cholesterol from sticking to your artery walls as well as the flavonoids that contribute to heart health. Eating 2 oz. (50g) of plain chocolate a day with a minimum content of 70% chocolate solids provides protection against heart disease and high blood pressure. Did you know that dark chocolate contains some of the same healthy compounds that are found in red wine and tea? So, eating 1 ½ oz of dark chocolate a day may provide as many cancer-fighting antioxidants as a 5 oz. glass of red wine.

Chocolate contains both saturated fat and unsaturated fat but does not appear to increase blood cholesterol levels. In fact, chocolate contains a type of oil that has been shown to help maintain a healthy heart. There are also chemicals in chocolate that decrease the risk of sugar damage to your teeth.

Chocolate has a variety of trace elements and nutrients such as iron, calcium, potassium, Vitamin A, Vitamin B1, Vitamin C, Vitamin D and Vitamin E. Some types of chocolate are now enriched with plant sterols, which have been shown to reduce the risk of coronary heart disease by lowering blood cholesterol levels.

Don’t believe the myth that chocolate contains a lot of caffeine. While it is true that chocolate does contain caffeine, the amount is actually very small. One ounce of milk chocolate has only 6 mg of caffeine, and 1 oz. of dark chocolate has 20 mg of caffeine. In comparison, 8 oz. of decaffeinated coffee has 3 mg of caffeine, but 8 oz. of regular coffee has 85 mg of caffeine.

Some other interesting chocolate facts:
1.  50% of food cravings are for chocolate.
     40% of women and 15% of men report chocolate cravings
2.  Chocolate stimulates secretions of endorphins producing a pleasurable sensation similar to a “runner’s high.”
3.  In 1847 Joseph Fry of Bristol, England produced the first chocolate bar.
4.  In 1861 Richard Cadbury created the first known heart-shaped box for Valentine’s Day, and in 1868 he produced the first chocolate box.
5.  Today 36 million heart-shaped boxes are sold each year.
6.  It would take about 875,000 chocolate chips to provide one average-sized adult with enough energy to walk around the earth.
7.  And how about this one? In 1775, Thomas Jefferson wrote John Adams a letter declaring that chocolate was superior to coffee and tea. Wow, he knew something that we are just discovering!

Are you confused about the different types of chocolate? Well, hopefully this will help:
1. Unsweetened Chocolate is called baking or bitter chocolate. It contains no sugar. It has a strong bitter taste and it is used for cooking.
2. Bittersweet Chocolate is a dark chocolate but it is a little sweeter than unsweetened chocolate. It has less sugar and more liquor that semisweet chocolate. It can contain up to 75% cocoa solids and a little or no sugar. Bittersweet chocolate can be interchanged with semisweet chocolate.
3. Semisweet Chocolate is slightly sweetened during processing. Semisweet chocolate is a favorite chocolate of homemakers. It is often used in frostings, sauces, fillings, and mousse.
4. German Chocolate is a dark but sweeter chocolate than semisweet chocolate. German chocolate is a predecessor of bittersweet chocolate. German chocolate has no connection to Germany but was developed by a man named German.
5. Milk Chocolate is candy bar chocolate. It consists of chocolate with whole milk or skim milk powder added. It is rarely used in cooking because the protein in the added milk solids interferes with the texture of the baked products. Milk chocolate contains only 20% cocoa.

You can find some chocolate recipes on these websites
http://www.mms.com/us/baking/
http://www.hersheys.com/recipes/
http://www.ghirardelli.com/bake/recipes.aspx

A video history of chocolate can be viewed at http://www.smithsonianmag.com/multimedia/videos/A-Brief-History-of-Chocolate.html

And if you want to play some chocolate games, try M&M’s website http://www.mms.com/us/becomeanmm

This Valentine’s Day, give dark chocolate to your special someone!