To Your Health

Go Nuts for Nuts!

2011-11-18T13:07:00.000-08:00

This is the time of year in Pennsylvania the tree nuts are harvested. Few foods are as nutritiously complete and good for the human body as tree nuts. Tree nuts are unique as one of the most nutrient‐dense whole food sources of alpha‐linolenic acid (ALA), an essential omega‐3 fatty acid in plant foods. Studies have shown that the omega‐3 fatty acid in plant foods may help reduce the risk for heart disease, cancer, stroke, diabetes, high blood pressure, obesity and clinical depression.

Here is some information about the two varieties of Pennsylvania produced nuts:

• Pecans‐ This native American tree nut is a member of the hickory family. Long beforethe arrival of the Europeans to the New World, pecans were an important food in thediet of the Indian tribes of the central and southern regions of the United States. Two
famous Americans partial to pecans were George Washington, who frequently carried themin his pockets, and Thomas Jefferson, who dedicated part of his time to their cultivation.

• Walnuts ‐ Consumed since pre‐historic times, the walnut has various origins: East Asia, Southeastern Europe, North and South America. There exist more than 15 varieties of walnuts, but the two most popular are the English (also called Persian) walnut and the Black walnut. A close relative is the butternut, also referred to as the white walnut.

The oils in walnut kernels will turn rancid if nuts are stored improperly. After the kernels have been removed, place them in a plastic bag and store in the freezer. The nut meats will keep almost indefinitely when stored in the freezer. Kernels can be stored for short periods in the refrigerator.

Anytime Walnut Granola
3 cups rolled oats
1/2 cup whole‐bran cereal
3/4 cup chopped walnuts
3 tablespoons oil
1/3 cup honey
1/2 cup raisins
In a medium bowl mix well all ingredients except raisins. Spread in jelly‐roll pan or large baking
pan. Bake in preheated 325 degree oven, stirring twice, 20 to 25 minutes or until golden.
Remove from oven; stir in raisins. Cool in pan on rack. Refrigerate in airtight containers up to 2
weeks; freeze for longer storage.

Serves 4. Each 1/2 cup serving 256 calories, 6 g protein, 44 g carbohydrate, 11 g fat

Source: Great 88 Beat of Ag Progress Days Recipes, Penn State Extension, 2011

Contact our Publications office to purchase at http://pubs.cas.psu.edu/Publications.asp

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“Great 88 Best of Ag Progress Days”

2011-09-20T06:06:00.000-07:00

Penn State College of Agriculture’s Ag Progress Days has come and gone, but now you and your family can savor the tastes and smells all year long. Penn State Extension’s food & nutrition program runs the food demonstrations in the Family Room building. We have created a CD-rom disc of the “Great 88 Best of Ag Progress Days” food demonstration (88) recipes with food and nutrition fact sheets from the past decade. The 108 page disc covers many topics including: salads, salsas, soups, seafood, whole grains, fruits, vegetables, nuts and beans, herbs and spices, main dishes, kids in the kitchen, breakfast, desserts, helpful tips such as silicone cooking, food shopping savings, cutting calories the easy way, food allergies and intolerances. Recipes include a nutrition analysis. Purchase yours today and help fund our Extension food and nutrition state-wide programs. Cost: $10 and $5 extra for shipping charges (makes a great gift). CDs may be ordered by calling our toll free number at Penn State University College of Agriculture’s publications office: (877) 345-0691, or emailing AgPubsDist@psu.edu Try these sample recipes from the CD to enjoy fall vegetables with a new taste twist. Chill and take along to your next tailgate. See you next year at Ag Progress!

Sweet ‘N Sour Slaw

This delicious slaw is dressed with fennel and a sweet ’n sour dressing (low fat, low sodium).
½ head cabbage, shredded fine, about 4 cups ½ cup sliced red or green bell peppers
2 Tbsp. flavored vinegar 1 Tbsp. vegetable or olive oil
1 Tbsp. honey ½ tsp. fennel seeds
Pinch oregano
Combine ingredients together in large mixing bowl. Mix well and refrigerate until ready to serve. Thisslaw will keep for one day in the refrigerator. Serve chilled on a salad plate.Serves 4. Each 1 cup serving: 71 calories, 3.5 g. fat, .5 g. saturated fat, 0 mg. cholesterol, 14 mg. sodium, 10 g. carbohydrate, 2 g. fiber, 7g. sugars, 1 g. protein.

Tomato Salsa (my favorite salsa)

3 large tomatoes, seeded and chopped (3 cups) 1 small green bell pepper, chopped (1/2 cup)
8 medium green onions, sliced (1/2 cup) 3 cloves garlic, finely chopped
2 tablespoons chopped fresh cilantro 1 tablespoon finely chopped seeded jalapeno chilies
2‐3 tablespoons lime juice ½ teaspoon salt
Mix all ingredients in glass or plastic bowl. Cover and refrigerate at least 1 hour to blend flavorsbut no longer than 1 week. Each 2 Tbsp serving: 10 calories, 0 g. fat, 0 g. saturated fat, 0 mg. cholesterol, 5 mg. sodium, 2 g. carbohydrate, 2 g protein

Top 10 Home Canning Blunders

2011-08-25T08:07:00.000-07:00

Home canning season is upon us. Make sure you do it safely by checking out my list of the biggest home canning blunders:

1. Canning low acid foods (pH above 4.6) in a boiling water bath. Big mistake! These foods include vegetables, meats, sea food, poultry, and milk. They require a higher temperature (240 degrees F for a specified amount of time) that can only be reached in a pressure canner to kill harmful bacteria and their toxins.
2. Making up your own recipe- without scientific testing, you will not know how long the product needs to be processed to be safe. Use only recommended canning recipes that have been scientifically tested for home canning: USDA Guide to Home Canning, Ball Blue book published after 2000, So Easy to Preserve by University of Georgia Extension, or other University Cooperative Extension service canning publications, such as the Let's Preserve series from Penn State Extension.
3. Adding extra starch, flour, or other thickener to the recipe-this will change the rate of heat penetration and can result in undercooking.
4. Adding extra onions, peppers, or other vegetables to salsas-the extra vegetables will dilute the acidity and can result in the deadly botulism poisoning
5. Using oven canning or open kettle canning- both are unsafe, because the product will be under processed. The jars may also blow up in the oven.
6. Use of mayonnaise jars- the jar may blow up, especially if used in a pressure canner, and may be more difficult to seal.
7. Use of paraffin on jams & jellies- now not recommended because small air holes in the wax may allow mold to grow. The paraffin may catch on fire if overheated. If any products have mold growth (in canned fruit the product or fluid may appear pink), throw it out.
8. Canning tomatoes in a boiling water bath without acidifying them. Tomatoes vary in their acidity level. They must be properly acidified with bottled lemon juice, citric acid, or 5% acidity vinegar, or canned under pressure.
9. Not adjusting for altitude if over 1000 feet. If you live on one of the area mountain tops or summits, check your altitude. If over 1000 feet, you will need to adjust your processing methods by following directions for over 1000 feet as specified in your canning recipe.
10.Keeping your home canned food longer than 2 years. Label and date all your jars, and for best food quality, use within 1 year. Throw out jars that leak, look bubbly, or seal is compromised.

To find out how to safely can at home, register for our upcoming classes. These are hands-on canning. You will have one jar to take home.
Bring your pressure canner lid for testing of the dial gauge at the end of the workshop.

Title: Canning Under Pressure: Green beans
Date: Monday, 8/29 6:00-8:00 PM
Location: St. Luke’s Church
501 Catawissa Ave, Sunbury
Title: Tomato Sauces & SalsasDate: Thursday, 9/15 , 6:00-8:00 PM
Location: St. Luke’s Church
501 Catawissa Ave, Sunbury
Registration Fee: $10.00 per person
For more information, please call the PSU Extension office in Northumberland County at 800 - 851 -9710.

A Warm Welcome to Choose MyPlate.gov

2011-06-07T07:36:00.000-07:00

Last week the United States Department of Agriculture unveiled the new icon for following a healthy diet, Choose MyPlate.gov http://www.choosemyplate.gov/ This is intended to replace the last icon, MyPyramid, introduced in 2005. I am an instant fan of MyPlate. It is immediately understandable, even to elementary children. It contains proportionality, so we know to eat half our plate vegetables and fruits, and keep the other half grains and protein. What does need a little more explanation is that we want to teach eating more whole grains, or at least half our daily servings of grains. So, I think they could have labeled it whole grains instead. The other tricky part is: what is protein? Since it includes meats, poultry, fish, nuts, seeds, beans and legumes, I guess that is too much to fit in that small wedge.
Then there is the dairy circle. I am glad it is there, but it also now includes non-dairy soy products fortified with calcium and Vitamin D for our vegan dieters. Cheese, yogurt, and milk of course are included, even though it is not immediately discernable from the circle off the plate.
It is a great teaching tool nonetheless, and a great conversation starter. To further the discussion, USDA includes the following teaching points to get you on the road to a better diet:

Balancing Calories
Enjoy your food, but eat less.
Avoid oversized portions.

Foods to Increase
Make half your plate fruits and vegetables.
Make at least half your grains whole grains.
Switch to fat-free or low-fat (1%) milk.

Foods to Reduce
Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers.
Drink water instead of sugary drinks.

Family Meals and Children’s Diets- Healthy Progress?

2011-03-31T10:03:00.000-07:00

If you are a parent of a school-aged child, you may be wondering are we, collectively as Americans, making any progress in improving family meals and children’s diets? The answer is both yes and no. New research published by the American Dietetic Association’s 2010 nationally representative survey of 1 ,193 pairs of parents and children ages 8-17 has looked at changes from 2003- 2010 and saw some positive changes. The amount of daily family meals eaten at home has increased, rising from 53% to 73%. This is good news, as previous research has shown meals eaten together at home are more nutrient dense and less in calories, fat, added sugar and sodium. They also promote stronger, healthier children and families. However, there are serious gaps in knowledge and behavior for most children and parents when it comes to healthy meals and snacks. The latest National Health and Nutrition Examination survey data still show the vast majority of children in this age group do not consume the recommended amounts of vegetables (90%), fruits (75%), dairy (50% boys, 90% girls), and whole grains (95%). When asked which food group they should eat the most servings from, less than 25% correctly identified grains, but 70% did know the least amount of food servings should come from fats and oils. Yet, 30% of children’s calories come from solid (unhealthy) fats and added sugars, such as sodas and sweet drinks, cakes, cookies, and fried foods (the U.S. Dietary Guideline’s goal is not more than 15%). Both children and parents believe it is important to eat healthy foods, and most think they are. Unfortunately, this current actual eating pattern negatively affects not only potential for healthy growth, but promotes excess weight gain, more risk for infection such as colds and flu due to decreased immune function, more absenteeism, and decreased academic performance. So why is there such a disconnect between parents and children believing they consume healthy diets and the reality of their actual intake? One major reason is that high calorie, less nutritious foods are more easily available and advertised, making them seem like the “normal standard,” and so easier to purchase and consume. This is especially true with children’s snacks. As new data show, children have increased snacking from once to twice a day, increased calories from 200 to 525, (largely from sugar and fat), and decreased vitamins and minerals in the past decade. Fortunately, the majority of parents and children both expressed the desire and value being healthy and want to learn to consume more nutritious foods. Youth and adults rate taste foremost in food selection, and then nutrition. Children and parents want to spend more quality time together, and these are all great opportunities to promote positive diet change. Here are some small steps to improve your family’s diet. Try a new one each week: • With spring here and summer approaching, consider planting a vegetable garden together and buying local, fresh fruit and vegetables at farmer’s markets. • Try a new fruit or vegetable each week. Encourage your child to help select, prepare and serve. Offering them as a snack often makes it easier for all to taste and accept. • When shopping, compare the Nutrition Facts labels and select foods that are lower in sodium, sugars, and fat. Look for 10% or more daily value of calcium, fiber or vitamins per serving. • Keep snack calories under 300 per serving and offer 2-3 food groups per snack. Low fat dairy (milk, yogurt, cheese) fruits, vegetables and whole grains are great choices. • Look for grains with whole grains listed as the first ingredient. • Offer water when your children are thirsty. • Check http://www.mypyramid.gov/ for more ideas, or contact Penn State Extension at http://www.extension.psu.edu/ for food and nutrition programs in your area.

New Family Fitness Educator Training

2011-02-02T12:51:00.000-08:00

I am hosting another Family Fitness Educator Training on Saturday, March 12 in Selinsgrove at the Church of the Nazarene. We are offering the curriculum free; cost for the training is $20 and includes lunch. We are especially extending this training to community youth educators, community health educators, after school programs providers, teachers, and family educators of parents of children ages 8-12. Please share with anyone who may be interested.

Program training is limited to first 25 registrations. You can download a registration brochure from our county website at
http://northumberland.extension.psu.edu/
or call our office at 570-988-3950. Registration deadline March 4.

Kids Eat Right Healthy Diet Resources

2011-02-02T12:36:00.000-08:00

Looking for more on-line reliable healthy family diet resources? I am a fan of the American Dietetic Association's new "Kids Eat Right" website. http://www.eatright.org/kids/

2010-12-07T09:44:00.000-08:00

New PDA Food Safety Regulations Affects Certification Training
Effective January 22, 2011 new Pennsylvania Department of Agriculture regulations regarding food employee recertification will go into effect. These regulation changes include:
1. PDA will no longer be issuing state certification or recertification forms. After this time, individuals whose PDA Food Employee Certificate is up for renewal will be required to complete an approved food safety program and successfully pass the certification exam. In other words, everyone will have to retake the food safety certification exam every 5 years in order to meet PDA requirements. Penn State Extension offers the National Restaurant Association ServSafe food safety course, and the certificate you receive for passing the ServSafe exam will meet the PDA requirements for Food Protection Manager Certification.
2. In Pennsylvania, each licensed food establishment must have at least one supervisory employee who has Food Protection Manager Certification.
3. Each establishment must have a certified person who is accessible during all hours of operation.
For those food establishments and organizations who hold a food license in Pennsylvania, and have a PDA Food Employee Certificate with an expiration date sometime in 2011, you have about a 4 to 6 week window of opportunity to complete requirements for recertification without retaking the exam at this time.

Penn State Cooperative Extension in Northumberland County has a 1-day class for recertification on January 13, 2011 from 8:30 am-5:00 pm at the Penn State Extension Office at 443 Plum Creek Road, Sunbury, cost $135. You must present a current PDA Food Employee Certificate to attend the class for recertification. If attending for new certification, you must attend an additional class with the exam will be held January 27 from 8:30 am-1:00 pm, and cost is $175. Class size will be limited to 25 participants and payment must be received at the time of registration. Registration deadline is January 6. Another option is to wait to closer to when your certificate expires, enroll in a class, and then take the exam for certification. Registration information for all 2011 classes can be downloaded from our website at under Food & Nutrition link or contact our office at 570-988-3950.

Your First Prescriptions for Better Health

2010-09-01T12:41:00.000-07:00

It’s no secret following a healthy diet full of less processed fruits, vegetables, whole grains, low-fat diary and meat/beans/seeds nuts and regular physical exercise will help prevent and protect you and your family from the major chronic diseases we die from and make us sick in the U.S: heart disease, cancers, strokes, and diabetes. But for many reasons Americans just don’t seem to hear, understand, and follow these messages. Some enterprising health professionals have finally begun actually writing their patients’ medial prescriptions to eat 2-2.5 cups of fruits and 2-4 cups of vegetables. They are now referring patients to registered dietitians and health prevention programs to help them see the great importance of diet to their health and make behavior change easier. And why not write preventative prescriptions? Physicians have traditionally only written medical orders for patients who need medial nutrition therapy from a registered dietitian after they already have an illness, e.g. diabetic diets, low-fat, low cholesterol diets for those who have had heart attacks, or have high blood cholesterol, blood glucose, obesity or other medical indicators of health problems. Likewise, why wait until the patient needs to see a physical therapist for recuperation after a stroke or heart attack when they should be moving more each day for prevention? A written prescription for 2 ½ -3hours/week of walking or other regular physical activity may motivate the patient to get moving more each day before the high expenses of medications, surgery, hospital stays, or therapists are incurred. Now that health insurance companies have finally realized that health costs are much lower if prevention programs are utilized, many offer or reimburse clients for diet, exercise and other community health education programs.

So don’t wait to make diet changes until you or your loved one is diagnosed with a serious illness or weight issues. It is never too early to make a healthy lifestyle your lifestyle. At any life stage- pregnancy, young infants and children, teens, young adulthood, mid-life, and older- the research is clear: taking simple steps to moving more and making a healthy diet change will improve your health.

Here are some upcoming local programs offered by Penn State Extension. Register now and find out how to make simple, healthy changes a part of your lifestyle:

JOIN THE STRONGWOMEN - HEALTHY HEARTS PROGRAM!
Heart disease is the leading cause of death for women in the United States. Heart disease and stroke can also limit a woman's ability to do the everyday things that she is used to doing.
A new class will start September 28. For a printable brochure, go to http://northumberland.extension.psu.edu/Nutrition/StrongWomen0910.pdf

The team at Tufts University in Boston, Massachusetts who brought strength-training programs to midlife and older women throughout Pennsylvania has developed an exercise and nutrition program designed to help women improve their heart health. The StrongWomen - Healthy Heart Program is a fun, hands-on way to make positive changes to help you eat better (make new tasty recipes, meal planning, portion size), move more, and improve your general health and well-being.

Strong Women, Strong Bones
This strength training and nutrition program was developed by Tuft’s University for mid-life and older women, the program improves strength, flexibility, bone density, reduces falls, and improves arthritis symptoms, and many other health improvements. Even if you have never been physically active, or even if you are somewhat active, this program is for you. Classes meet 2 times per week for one hour over 6 weeks. There are 2, 6 week sessions offered: Strong Women Stay Young and Strong Women Strong Bones. There is a registration fee of $60 for 6 weeks, or $110 for 12 weeks if paid in full by first class, and covers instructor and handout materials; participants must purchase light hand and ankle weights.
Strong Bones, a Strength Training Program Upcoming classes:
• Turbotville - Program starts September 13th. For a printable brochure, go to http://northumberland.extension.psu.edu/Nutrition/SW-Turbotville
• Bloomsburg - Program starts September 14th. For a printable brochure, go to http://northumberland.extension.psu.edu/Nutrition/SW-Bloomsburg
• Sunbury - Program starts September 28th. For a printable brochure, go to http://northumberland.extension.psu.edu/Nutrition/SW-Sep2010

Dining with Diabetes
Learning that you have diabetes can be overwhelming at first. There are many new things to learn and it can be difficult to know where to start. Dining with Diabetes is a program offered by Penn State Cooperative Extension. It will help you to understand some of the most important things you need to know about how to manage your diabetes. Registered Dietitians will lead discussions addressing:
• Important numbers you need to know
• Planning healthy meals
• Healthy food preparation
• Physical activity
Classes are offered weekly for four weeks, with a three-month follow-up class. Each class offers:
• Food demonstrations and tasting
• Physical activity and ideas to take home
• Discussions regarding important information to help you manage your diabetes
• Lab tests will be offered to measure HbA1c and lipid levels.
If you or your loved one has been told that you have Type 2 diabetes, you will want to attend this class. Spouses and a family member are encouraged to attend.

Program sites:
Bloomsburg : Wednesdays, October 6, 13, 20, 27, 2010 and January 4, 2011
For a brochure and registration form, go to
http://tinyurl.com/35ozgxq

Shamokin Hospital: Wed: 11/10,17,24,12/1/10 & 2/9/11

Sunbury: Tuesdays 1/11,18,25, 2/1& 4/12/11 and Mondays 3/7,14,21,28 & 6/6/11

Brochures will be posted at: http://northumberland.extension.psu.edu/nutrition/food_safety.htm

For more information on other programs, such as Family Fitness, and Eat Smart, Move More EFNEP Nutrition Links program for resource-stressed clients, and more, see my website at http://northumberland.extension.psu.edu/nutrition/food_safety.htm

Understand Common Misconceptions about Diabetic Diets

2010-07-08T11:35:00.000-07:00

People with diabetes know that diet plays a crucial role in managing their disease. But many diabetics are confused about what they can and cannot eat to control diabetes. To clarify some of the common misconceptions about diabetes and diet, The University of New Hampshire and Penn State Cooperative Extension provides the following information about some common myths about the diabetic diet.
Myth 1: You need a special diabetic diet if you have diabetes.
Fact: There's no special diet just for diabetes. The dietary guidelines that help manage blood sugar and prevent diabetes complications like blindness, kidney failure and limb amputation are basically the same ones that help control weight and lower the risk of chronic diseases. There are four general guidelines for eating well for diabetes and overall health.
1. Eat whole grains, fruit, vegetables, low fat dairy foods, nuts, baked or broiled fish, and modest amounts of lean meat.
2. Be aware of portion sizes.
3. Spread your carbohydrates evenly over the day.
4. Get regular exercise.
Myth 2: Cut back on all carbohydrates and eat more protein and fat, because they don't raise blood sugar.
Fact: Carbohydrates aren't your enemy if you choose wisely! In fact, the American Diabetes Association (ADA) recommends eating more of the high-quality, health-promoting carbs found in whole grains, fruits, vegetables, beans and low-fat dairy products. The lower-quality carbs to reduce are refined, processed grain foods like white bread, white rice and pasta, soda and added-sugar foods. However, individual carbohydrate intake depends on one’s activity level, weight and height, blood sugar readings, diabetes medications, health status, and carbohydrate choices (some raise blood sugar more than others).
As for more protein, most people with or without diabetes already surpass their needs by a good 50 percent. Higher levels may worsen existing kidney problems. Eat protein sources low in saturated fat like very low-fat dairy foods, skinless poultry, fish, beans and soy.
Myth 3: Don't eat fruits, because they're too high in sugar.
Fact: Most whole fruits have a relatively modest blood-sugar effect if portions are reasonable, because their sugars are more slowly released and absorbed. The ADA recommends up to four servings of fruit daily as well as taking your blood sugar an hour or two later to determine the impact of different fruits (and other foods as well).
If you would like to learn more about managing your diabetes, plan to attend Penn State Cooperative Extension’s Dining with Diabetes program. It’s a 4-week program running on four consecutive Thursdays, beginning August 5-26. Classes will be held at the Penn State Extension Columbia County Cooperative Extension Office, 702 Sawmill Road, from 5:00-7:00 p.m. Participants will receive an exercise DVD, exercise band, pedometer, blood glucose testing, as well as help prepare and taste healthy dishes at each class. The cost is $35 per participant and $50 per family. For more information or to register, please contact instructor and registered dietitian Lynn James, M.S., R.D., L.D.N. at 988-3950 or print a brochure from our website http://northumberland.extension.psu.edu/

Does Physical Activity Help Us Avoid Weight Gain?

2010-05-18T08:15:00.000-07:00

In a recent study of middle-aged women and weight gain published in the Journal of the American Medical Association, researchers found only those of normal weight successfully avoided gaining weight by exercising an average of 60 minutes daily. Overweight women (with a body mass index above 25) or obese (a body mass index above 30) still continued to gain weight when exercising 60 minutes most days. For weight gain prevention, the overweight and obese group, which represents 60% of women in the U.S., needs to combine regular physical activity with calorie control. The 2008 federal recommendation of accumulating 150 minutes of physical activity per week is clearly insufficient to avoid weight gain for most women. The U.S. 2005 Dietary Guidelines recommends 90 minutes of physical activity daily for weight loss. Other research studies have shown accumulating 250-300 minutes of physical activity per week is needed for weight loss or prevention of weight gain for most people.

What may be the best way to determine how to cut calories for prevention of weight gain? Most successful weight loss begins with an examination of your current eating patterns. To do this, document your daily food and drink intake for a week, including weekends. Record the times and amounts (actually measure your food before you eat it) of all food and look for patterns. Here are some common ways many people over consume:
• Too large portions To learn the amounts of food recommended for you, go to www.mypyramid.gov and select analyze my diet, which takes you to the MyPyramid Tracker. Enter your sex, weight, and activity level and see what is recommended for you. Subtract 250-500 calories per day for a manageable ½-1 pound per week weight loss. You can even enter in your daily food intake at MyPyramid Tracker and find out how many calories you are eating, and where you need to make adjustments in your diet.
• Drinking too many calories If you regularly consume alcohol, soda, sweet tea, juice (limit to ½ cup daily) or other caloric drinks, you are drinking your way to weight gain. Clear liquid drinks do not fill you up, and can easily add 200-500 calories/drink. Drink water (zero calories) or flavored water for thirst, and milk, if possible, with meals.
• Eating out Again portions are way too large when eating out. Unfortunately, study after study shows the bigger portions we are served, the more we eat. Some people seem to get confused at salad bars and buffets. You really did not pay for unlimited food. It is so easy to forget how much you have eaten when the servers have cleared away your plates each time. Anything deep fried, crispy, or in a heavy cream sauce will be loaded with extra calories. Restaurants also cook and add excessive amounts of salt to foods, which makes you drink excessively, usually caloric drinks… Take a doggie bag home, split the meal with a friend, and eat your salad first (limit dressing, cheese, etc.) to help you fill up on lower calories foods. Eat slowly and learn to follow your body’s signals of feeling full.
• Snacking Actually, the research shows eating regular meals and snacks helps us maintain a healthy weight and lose weight, if needed. Choose to eat meals every 4-5 hours and 1-2 planned snacks in between, especially if meals are spaced further. Choose snacks from the foods groups. Most people need to eat more vegetables, fruits, and dairy (low-fat) and whole grains. Plan for snacks with 2-3 food groups, and don’t skip meals, especially breakfast, or you will overeat the rest of the day.

If you are interested in attending a program to help you or your family increase your physical activity and improve your diet, contact your county Penn State Extension office. Our Strong Women, Strong Bones and new Strong Women, Healthy Hearts programs are helping hundreds of women in Pennsylvania improve their fitness and diets. For lower-income families with children, our Nutrition Links programs are free and offer hands on cooking and food budgeting, meal planning and more. For families with school-aged children, check out our Family Fitness and Up for the Challenge, and summer 4-H programs in your area. On-line, go to www.extension.psu and click on counties for more local information, or click on nutrition and health programs for more information on our programs.

Home Canning Resources

2010-05-13T12:36:00.000-07:00

I have one comment on a resource for home canning. The criteria the Food Science Department at Penn State Univeristy uses to determine if a resource is safe include if the recipe was tested at a research lab for time, temperature and pressure needed to raise the food product to a safe temperature to kill microorganisms. The only recommended resources we have are from Univeristy Extension services, such as Penn State Extensions's free Let's Preserve series http://foodsafety.psu.edu/lets_preserve.html , The National Center for Home Food Preservation from the University of Georgia Extension, including their excellent publication So Easy to Preserve http://www.uga.edu/nchfp/ , USDA's Complete Guide to Home Canning (free) http://foodsafety.psu.edu/canningguide.html , and Ball's Blue Book (any earlier verions publiched before 2000 shoudl not be used). For more informations on recommended resources for home canning, see http://foodsafety.psu.edu/preserve.html

Cooking for Crowds Food Safety Courses

2010-05-11T11:58:00.000-07:00

Fairs, church dinners, fire company chicken barbecues, booster club hoagie sales, organizational bake sales...nonprofit food fund-raisers are an excellent way to socialize with the community while earning money for organizational activities.

However, did you know that from 1990-2004, over 1,700 people became ill from food purchased at Pennsylvania nonprofit food-raisers? How will your organization protect it’s customers from food-borne illness? Does your organization know the food safety risks that result from cooking large volumes of food? Does your organization know how to prevent the food safety risks that result from cooking large volumes of food?

You and your organization have so much to gain from a successful food fund-raiser. Don’t risk your customer’s health or damaging your organization’s reputation. Find out to keep your next food fund-raiser safe from foodborne illness. Topics covered include: The causes of food-borne illness, planning a safe event, safe purchasing, storage, preparation, and service for a crowd, monitoring and record keeping, and cleaning and sanitizing.

Course Instructor: Lynn James, M.S., R.D., L.D.N. Penn State Extension Educator and Registered Dietitian

Dates & Locations:
Date: Tuesday, June 1, 2010
Time: 6:00 p.m.-9:00 p.m.
Location: Penn State Extension Northumberland County 443 Plum Creek Road Sunbury, PA

Date: Tuesday, June 29 , 2010
Time: 6:00 p.m.-9:00 p.m.
Location: Penn State Extension Union County 343 Chestnut Street Mifflinburg PA

Workshop fee: $ 20.00
To register, call the Penn State Cooperative Extension, Northumberland County office at (570)-988-3950 to have a registration brochure mailed, or print one from our website: http://northumberland.extension.psu.edu

Food Preservation Courses Coming your Way

2010-05-11T11:49:00.000-07:00

Planning to plant a garden this spring? Learn how to select the best plant varieties for preserving and to safely preserve vegetables, fruits, and more.

Does the vision of a metal canner with strange looking gauges scare you away from pressure canning? This is the workshop to overcome the fear of using a pressure canner. Or, perhaps you are an experienced canner, but are looking for updates and new recipes. We’ll learn how a pressure canner works as we walk through each step involved in safely canning. We’ll also review when you need to can under pressure, how to safely can without pressure using a boiling water bath, and how to freeze correctly. Safe, tested recipes and procedures will be shared for preserving, including green beans, tomatoes, and peaches. The last half hour we will cover how to prepare and judge canned goods for winning county fairs. Bring your canners for testing of the dial gauge and safety inspection.

Dates & Locations:

When: Tuesday June 8, 4:15-5:45 PM Location: Central Susquehanna Intermediate Unit (CSIU), 90 Lawton Lane, Milton

September 8; 6-8 PM Location: Now We're Cooking, Inc. 467 RIver Ave. Williamsport
Registration Fee: $10.00 per person per class

To register, call the Penn State Cooperative Extension, Northumberland County office at (570)-988-3950 to have a registration brochure mailed, or print one from our website: http://northumberland.extension.psu.edu

Join the StrongWomen-Healthy Hearts Program!

2010-03-22T13:12:00.000-07:00

Heart disease is the leading cause of death for women in the United States. Heart disease and stroke can also limit a woman’s ability to do the everyday things that she is used to doing.

To improve women’s health in the central Susquehanna valley and statewide, Penn State Extension will be offering Strong Women-Healthy Hearts classes, beginning in Sunbury this spring. An informational meeting will be held March 31 from 2:30-4 p.m. at the Penn State Cooperative Extension Office in Sunbury. An orientation and assessment meeting will be held April 5, and classes will begin April 12, meeting from 2:30-3:30 p.m. Mondays and Wednesdays, running through June 30.

The team at Tufts University in Boston, Massachusetts who brought strength-training programs to midlife and older women throughout Pennsylvania has developed an exercise and nutrition program designed to help women improve their heart health. The StrongWomen – Healthy Hearts Program is a fun, hands-on way to make positive changes to help you eat better, move more, and improve your general health and well-being. Classes focus on nutrition and exercise and include topics such as menu planning and portion control.

If you participate in the Program, you will also be asked to participate in research to learn about the best ways to spread this program so that it can be brought to women all over the country in the communities where they live. This research, which is funded by the Centers for Disease Control and Prevention, is being conducted through a partnership between Pennsylvania State University and Tufts University. Penn State University Cooperative Extension was awarded a subcontract to conduct this research in the state of Pennsylvania.

Women are eligible for this study if they are 40 years of age or older; have a body mass index (BMI) between 24 and 45; live independently (not in assisted living or nursing home); are not currently getting much exercise; are willing to consent to participate in this research study; and are able to provide evidence that starting an exercise program will be safe for them.

For further information on the StrongWomen – Healthy Hearts Program, and to register for the information session, please contact:
Lynn James, M.S., R.D., L.D.N., Penn State Cooperative Extension in Northumberland County 443 Plum Creek Road, Sunbury, PA 17801 ljames@psu.edu, 570-988-3950

Penn State encourages persons with disabilities to participate in its programs and activities. If you anticipate needing any type of accommodations or have questions about the physical access provided or other questions, please contact course instructor and registered dietitian Lynn James, M.S, R.D., Penn State Extension Northumberland County at (570) 988-3950 or via email at Ljames@psu.edu in advance of your participation or visit. Penn State is committed to affirmative action, equal opportunity, and the diversity of its workforce.

Lowering Blood Pressure- Costs, Savings and Tips for All

2010-02-25T12:26:00.000-08:00

Lowering Blood Pressure- Costs, Savings and Tips for All
By Lynn James, M.S., R.D. L.D.N.
Penn State Extension Educator, Northumberland County
Two new studies, the first by National Institutes of Health (NIH) and the other by a non-profit research organization RAND, prove that many potential health and financial benefits can be reaped if Americans cut their average sodium intake. The research clearly document how following a healthier diet and current medical guidelines reduce high blood pressure in dramatic ways.
The researchers estimate if the average sodium intake fell to the recommended level of 2,300 mg per day, there would be 11 million fewer cases of high blood pressure each year. This could save $26 billion in health care costs alone. At present, nearly 73 million American adults have high blood pressure (above 140/90 mm Hg), and 59 million have pre-hypertension, (above the normal 120/80 mm Hg). The costs of treating high blood pressure and related heart disease and strokes are currently $73 billion. Hypertension (high blood pressure) triggers more than one-third of heart attacks, is a leading cause of strokes and kidney failure, is common in diabetics, and plays a role in blindness and even dementia. Anyone can get high blood pressure, but leading risk factors are getting older, being overweight and inactive, and having an unhealthy diet.
The NIH committee's findings include:
—Too many with hypertension and medical professionals don’t treat the disease if only the top number in a blood pressure reading — the systolic pressure — is high. That's contrary to treatment guidelines. Both the top and bottom, diastolic, are important to control.
—Too little dietary potassium and too much sodium fuel high blood pressure. Only 2% of adults eat enough potassium, mostly due to a diet low in fruits and vegetables. An adequate intake of potassium is 4700 mg, but most Americans average half that amount. The largest sources of sodium in our diets are: 10% from foods naturally consumed, 10-25% from use of a saltshaker, and 75% from processed foods (boxed, canned) and eating out.
—Centers for Disease Control (CDC) should work with food manufacturers to lower the sodium hidden inside processed foods, our main source of sodium. The average adult is thought to eat about 3,400 milligrams of sodium a day; the recommended daily limit is 2,300 mg, which could reduce systolic blood pressure by 8 mm/Hg.
—If everyone who is overweight lost 10 pounds, reducing an average systolic blood pressure 10mm Hg, the nation's hypertension cases could drop 8 percent. In addition, engaging in 30 minutes of daily physical activity cuts another 4-9 mm Hg.

Here are some practical ways families and individuals can reduce their risk for high blood pressure, or reduce it if it is already above 120/80:
Limit salt (sodium) in your diet to less than 1 teaspoon (2300 mg) by:
• Use little to no salt at the table or cooking.
• Try herb mixture to season soups, vegetables, main dishes and dips.
• Check Nutrition Facts labels- a low sodium food is less than 140 mg sodium or below 5 percent Daily Value for 1 serving. Choose or prepare meals with 500-600 mg sodium.
Tips: Ask waitress or cook to not add salt to your foods. Read Nutrition Facts food labels and restaurant publications for sodium content before purchasing.
Eat more fresh fruits, vegetables, and dairy
Ten years of research tell us the DASH Diet- Dietary Approaches to Reduce Hypertension, lowers high blood pressure an average of 10 mmHg or more by daily adding foods naturally rich in potassium, calcium, magnesium and lower in sodium:
• 3-4 cups of low-fat or skim milk, low fat yogurt (for calcium)
• 2-21/2 cups each of fruits & vegetables (for potassium)
• ½-1 ounce of beans, or nuts most days (for magnesium)
Tip: Add beans or nuts (1-2 tablespoons) to salads, serve milk with meals, cut back on chips, fried foods, and fast food to lower fat & salt.
Try experimenting with fresh and dried herbs to season your foods without added salt
Use fresh when available at Farmer’s Markets or check produce sections of grocery stores. In general, use 3 times as much fresh herb as dry herb. Try these new herb blends below to season your foods without any added salt. Directions: Combine the ingredients in a jar. Cover tightly, and shake. Keep in a cool, dark, dry place. Yield: ½ cup
Mixed Herb Blend: Blend ¼ cup dried parsley flakes, 2 tablespoons dried tarragon, 1 tablespoon each of dried oregano, dill weed, and celery flakes. Try with fish, eggs, salads, meats, soups.
Mexican Chili Blend: Blend ¼ cup chili powder, 1 tablespoon each of ground cumin and onion powder, 1 teaspoon each of dried oregano, garlic powder, and ground red pepper, and ½ teaspoon cinnamon. Try with salads, ground meats, and poultry.
Greek Blend: Blend 3 tablespoons each of garlic powder and dried lemon peel, 2 tablespoons dried oregano, and a teaspoon of black pepper. Try with tomatoes, other cooked vegetables, and salsa.
Easy Dip Blend: For use when mixing with cottage cheese, yogurt, cheese, or low-fat sour cream. Blend ¼ cup dried dill weed and 1 tablespoon each of dried chives, garlic powder, dried lemon peel, and dried chervil.
Sources:http://www.nal.usda.gov/fnic/DRI//DRI_Water/186-268.
http://www.nhlbi.nih.gov/guidelines/hypertension/express.pdf

Holiday Materials - eXtension

2009-12-16T06:59:00.000-08:00

Holiday Materials - eXtension

Looking for healthier holiday ways to eat, cook, avoid weight gain, and more? Check this link for extensive resources from Extension health and nutrition colleagues nationwide.

Dining With Diabetes

2009-12-02T12:49:00.000-08:00

In the December Diabetes Care journal, a new study estimates the number of Americans with diabetes will double in the next 25 years from the current 23.7 million to 44 million. Along with this rise, spending on diabetes care is expected to triple to $336 million. In Pennsylvania, 60% of those with diabetes have high blood pressure and high cholesterol as well. Researchers stress we need to find more opportunities to change our diet and exercise habits to prevent and treat this growing health problem.

Penn State Cooperative Extension in Northumberland County will be offering Dining with Diabetes classes on Wednesdays from 12:30-2:30 p.m., beginning January 6 at the Extension office, 443 Plum Creek Road, Sunbury. Dining with Diabetes is a program for adults with diabetes and their families. Classes are offered weekly for four weeks with a three-month follow-up class. Preregistration is required due to space limitations and a small fee of $35 per person or $50.00 per family is requested. Another evening class will begin March 8, from 6-8 p.m.

Participants will learn how to prepare meals that are healthy, simple, and taste good. Recipes will be demonstrated and participants will have the opportunity to help prepare and taste each one. Participants will also learn up-to-date information on nutrition, meal planning, and exercise as well as how to understand common, diabetes-related medical tests. Recipes, physical activity DVDs, pedometers and materials, Joslin diabetes booklets and handouts will be given to each participant.

Diabetes is a very serious and costly disease, but research has shown that those who learn to manage their blood glucose (sugar) levels, eat healthy, and exercise regularly can lower their risk of complications and lead a healthier and more productive life. Opportunities for A1C and lipid testing will be also be provided to participants.

Registration for this program can be made by calling Penn State Extension office in Northumberland County at (570)-988-3950 or print off a registration brochure from our website at http://northumberland.extension.psu.edu/ under the Food and Nutrition programs link.
Registration deadline is December 30. Penn State encourages persons with disabilities to participate in its programs and activities. If you anticipate needing any type of accommodations or have questions about the physical access provided or other questions, please contact course instructor and registered dietitian Lynn James, M.S, R.D., Northumberland County Extension at (570) 988-3950 or via email at Ljames@psu.edu in advance of your participation or visit.

Dining with Diabetes is sponsored by Penn State Cooperative Extension with partial funding provided by the Pennsylvania Department of Health and the United States Department of Agriculture. Dining with Diabetes is an approved research project conducted by Penn State University. Participation in research is voluntary. HealthAmerica, and other insurers may offer registration reimbursement; check with your insurer for more information.

Are expired foods safe to eat?

2009-02-23T13:01:00.001-08:00

With the increase in bargain food outlets, and saving money overall, many have questions over the safety of consuming foods past their expiration date. Here’s how to unlock the meaning behind food product coding and dating, and how to avoid purchasing potentially unsafe food.

· “Use by,” “ Best if used by” dates– means the last date the food is likely to be at peak flavor and quality. Cereals and other dry packed foods have these date terms. The food may often decline in flavor and quality (nutrition, taste, color, texture) after this date, but it doesn’t mean it is unsafe.
· “Sell by” tells the retailer the last day the product should be sold. You should buy it before this date, but don’t have to use it by then. Milk and yogurt have sell by dates, and if stored properly, up to 1 week after the use by date.
· “Expiration” For most foods this is the last date they should be eaten or used. Eggs are the exception: if properly stored (refrigerated under 40 degrees F) graded eggs should last 3-5 weeks after the expiration.
· “Coded date”- a series a numbers and/or letters manufacturers use to track foods. It is not meant as a use by date.
· Canned foods– store in clean, dry cool , below 85 degrees F, cabinets to preserve quality. Throw out cans that are leaking, bulging, badly dented– especially a seam, cracked jars or have loose or bulging lids, or have a foul odor. High acid foods are safe for 12-18 months (fruits, tomato products, sauerkraut, vinegar based foods). Low acid foods are safe for 2-5 years, but quality (nutrition, taste, color, texture) often declines after 2 years (vegetables, meats, soups, pasta products).
· Deli meats & prepared foods, leftover combination foods, opened canned foods– most can be stored up to 3 days refrigerated. After 3 days, freeze or throw out. Eat the first day after defrosted.
· Frozen foods– follow expiration dates- this is last day the food should be eaten or used. Look for ice crystals, torn packages, or stains on packages as indications food was not properly held frozen.
· Keep Safe Temperatures– place a thermometer near the front to monitor refrigerators and freezers. Keep refrigerators at 34-39 degrees F; freezers 0 degrees F or less.

Sources: www.fsis.usda.gov. For more information on food safety check www.fightbac.org

New Physical Activity Guidelines

2008-12-22T13:28:00.000-08:00

In October, the U.S. Health and Human Services published new physical activity guidelines recommending:
· Two and a half hours each week of moderate-intensity aerobic activity, (where you can talk but not sing easily), such as brisk walking or,
· An hour and 15 minutes each week of vigorous-intensity aerobic activity such as jogging or running (where can say a few words only before needing to take a breath). In addition, all adults should include muscle strengthening activities that work all the major muscle groups on two or more days per week.

Key guidelines by group are:

Children and Adolescents -- One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Examples of moderate intensity aerobic activities include hiking, skateboarding, bicycle riding and brisk walking. Vigorous intensity aerobic activities include bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Children and adolescents should incorporate muscle-strengthening activities, such as rope climbing, sit-ups, and tug-of war, three days a week. Bone-strengthening activities, such as jumping rope,
running and skipping, are recommended three days a week.

Adults -- Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity. Walking briskly, water aerobics, ballroom dancing and general gardening are examples of moderate intensity aerobic activities. Vigorous intensity aerobic activities include racewalking, jogging or running, swimming laps, jumping rope and hiking uphill. Aerobic activity should be performed in episodes of at least 10 minutes. Adults should incorporate muscle strengthening activities, such as weight training, push-ups, sit-ups and carrying heavy loads or heavy gardening, or yoga at least two days a week.

Older adults -- Older adults should follow the guidelines for other adults when it is within their physical capacity after checking with their health care provider first. If they are at risk of falling, they should also do exercises that maintain or improve balance.

Women during pregnancy -- Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week. Pregnant women who habitually engage in vigorous aerobic activity or who are highly active can continue during pregnancy and the time after delivery, provided they remain healthy and discuss with their health care provider how and when activity should be adjusted over time.

Adults with disabilities -- Those who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and
15 minutes of vigorous aerobic activity a week. They should incorporate muscle-strengthening activities involving all major muscle groups two or more days a week. When they are not able to meet the guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.

People with chronic medical conditions -- Adults with chronic conditions get important health benefits from regular physical activity. They should do so with the guidance of a health care provider.

For more information about the "Physical Activity Guidelines for Americans," visit www.hhs.gov or www.health.gov/paguidelines

What’s Eating You? It Could Be GERD

2008-12-22T13:25:00.000-08:00

Recently, I have had two family members and a coworker describe their newly diagnosed GERD, which stands for Gastroesophageal reflux disease. Studies show 60 million Americans have experienced occasional heartburn, where acid from the stomach flows backward up into the esophagus, the tube that connects your mouth to your stomach. Symptoms include burning behind the breastbone, that moves up toward the neck and throat, a bitter or sour taste of the acid in the back of the throat that last several hours and often worsen after eating food. However, 15 million Americans experience GERD, which is frequent heartburn (two or more times a week), possibly food sticking in the throat, vomiting up blood or weight loss. Sometimes there may be no heartburn, but asthma symptoms, or a dry frequent cough and/or laryngitis. The main problem is the valve like muscle between the esophagus and stomach, the lower esophageal sphincter (LES), opens spontaneously or does not close properly and stomach contents rise up into the esophagus. Obesity and pregnancy can contribute to GERD due to excess weight putting pressure on the LES.
Chronic GERD left untreated can cause serious complications:
· Bleeding or ulcers from stomach acid that burns the esophagus lining
· Difficulty swallowing from narrowing of the esophagus
· Barrett’s esophagus- the esophageal lining cells take on an abnormal shape and color (may lead to cancer)
· Esophageal cancer, which is often fatal
· Pulmonary fibrosis-severe lung damage
· Asthma– worsens

Prevention & Treatment
If you or a loved one have heartburn two or more times per week, or any of the other symptoms, see a doctor. Medications can successfully manage GERD. Other ways to help manage or prevent GERD:
· Don’t smoke

· Lose weight if overweight
· Don’t lie down 2 hours after eating
· Raise the head of your bed 6 inches

Avoid or Limit These Foods:
· Citrus fruits and drinks, chocolate
· Drinks with caffeine (e.g. cola, Mt. Dew, coffee, tea, energy drinks) or alcohol
· Fried or high fat food
· Tomato sauces like spaghetti sauce, salsa, chili,
pizza and mint, garlic or onion, spicy foods

Thankfully, my family members were successfully treated, but since they were not treated early, they had more severe complications. If you or a loved one have frequent heartburn or any of these symptoms, don’t wait, see your health care provider.

Sources: http://www.acg.gi.org/patients/gerd/word.asp
NIH Publication No. 07–0882, May 2007