Potatoes are a good source of vitamin C, vitamin B6, potassium, manganese, and dietary fiber. A baked potato is a healthy food choice and contains no fat, saturated fat and cholesterol.
The potato’s reputation as being fattening is related to the method of preparation, such as greasy French fries; and the addition of butter, sour cream, cheese and bacon.
Below are some heart healthy recipes, prepared by the Idaho Potato Commission.
Estimated Nutritional Analysis per Serving:
(Omit the salt and use a low sodium broth to lower the sodium content)
280 calories, 25 mg cholesterol, 638 mg sodium,
13 g protein, 4 g fat, 27 g carbohydrates (Based upon 8 servings)
Estimated Nutritional Analysis per Serving: 345 calories, 0 mg cholesterol, 15 g fat, 90 mg sodium,
7 g protein, 52 g carbohydrates
Potato Bars NPC Survey of School
Food Service Directors
Dayle Hayes, registered dietitian speaks about the
important role of the potato and the variety of
healthy methods of preparation in our schools.
WHAT IS WORLD CANCER DAY? World Cancer Day takes place every year on February 4 and is the singular initiative under which the entire world can unite together in the fight against the global cancer epidemic. World Cancer Day is an initiative of the Union for International Cancer Control (UICC), through which the aim is to help save millions of preventable deaths each year by raising awareness and education about cancer, and pressing governments and individuals across the world to take action against the disease. The theme for World Cancer Day 2013 is Dispelling Myths and Misconceptions about cancer, under the tagline “Cancer - Did you know?”. World Cancer Day is a chance to improve general knowledge around cancer and dismissing misconceptions about the disease. From a global level, the message will focus on following four myths.
Myth 1: Cancer is just a health issue. Truth: Cancer is not just a health issue. It has wide-reaching social, economic, development, and human rights implications. Myth 2: Cancer is a disease of the wealthy, elderly and developed countries. Truth: Cancer is a global epidemic It affects all ages and socioeconomic groups, with developing countries bearing a disproportionate burden. Myth 3: Cancer is a death sentence. Truth: Many cancers that were once considered a death sentence can now be cured and for many more people, their cancer can now be treated effectively. Myth 4: Cancer is my fate. Truth: With the right strategies, a third of the most common cancers can be prevented.
Did you know that each year, over 12.7 million people receive a cancer diagnosis and 7.6 million people die from the disease? If no action is taken, the worldwide cancer burden is expected to reach 26 million new diagnoses and 17 million deaths by the year 2030, with the most rapid increases occurring in low- and middle-income countries.
It’s not all bad news as 30-40% of cancers can be prevented, and one-third of cancers can be cured through early diagnosis and treatment. UICC aims to help people understand how to take steps to prevent cancer and live a healthier and longer life.
A Healthy Diet and Physical Activity
A healthy diet and regular adequate physical activity are of major importance to preventing cancer and maintaining good health throughout life.
*Be as lean as possible without becoming underweight. *Be physically active for at least 30 minutes every day. *Avoid sugary drinks. Limit consumption of energy-dense foods. (particularly processed foods high in added sugar, or low in fiber, or high in fat). *Eat more of a variety of vegetables, fruits, whole grains, and beans. *Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats. *If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day. *Limit consumption of salty foods and foods processed with salt (sodium). *Don’t use supplements to protect against cancer. Quit Tobacco Tobacco kills more than 5 million people a year, an average of one person every six seconds. You can prevent cancer when you stop smoking, chewing and sniffing tobacco. Try to avoid exposure to passive smoke to further reduce your risk. Sun Exposure Excessive exposure to UV radiation (either from the sun or from artificial sources such as sun beds) is associated with accelerated skin aging and different types of skin cancer. Stop using sun beds and avoid excessive sun exposure. Remember to use sunscreens and protective clothing as an effective cancer prevention method.
For additional preventative measures, visit World Cancer Day – Union for International Cancer Control (UICC).
The U.S. Department of Agriculture recommends closely refereeing food safety violations so every party-goer returns home a winner.
Illegal Use of Hands. Unclean hands are one of the biggest offenders for spreading bacteria, and finger foods are especially susceptible. Chefs and guests should wash their hands with soap and warm water for 20 seconds before and after handling food. Be sure to clean surfaces often, and wash platters before refilling them with fresh food.
Offside. Prevent violations at all costs and keep uncooked and ready-to-eat foods in their own zone. The juices from raw meat may cross-contaminate other food if they contain harmful bacteria. Use one cutting board for raw meat and poultry and another one for vegetables. If you use only one cutting board, wash it with hot soapy water after preparing each food item.
Time Out. Call a "time out" and use a food thermometer to be sure foods are cooked safely. Steaks should be cooked to 145 °F, ground beef cooked to 160 °F, and all poultry cooked to 165 °F.
Holding refers to never hold hot or cold foods for more than two hours at room temperature, or between 40 °F and 140 °F. Refrigerate or freeze leftovers promptly to block offensive bacteria from multiplying. When in doubt, throw it out; do not eat it.
Instant Replay
There is no opportunity for an instant replay. To avoid these violations, make sure you understand the rules completely. A great resources available before kickoff is USDA's virtual representative, "Ask Karen."
Food safety coaches are available on the "Ask Karen Chat" and by phone at the USDA's Meat and Poultry Hotline by calling 1-888-MPHotline (1-888-674-6854). Recorded messages are available 24 hours a day and the Hotline is staffed with food safety experts, Monday through Friday from 10 a.m. to 4 p.m. Eastern Time.
In 2004, the American Heart Association (AHA) faced a challenge. Cardiovascular disease claimed the lives of nearly 500,000 American women each year, yet women were not paying attention. In fact, many even dismissed it as an “older man’s disease.” To dispel the myths and raise awareness of heart disease as the number one killer of women, the American Heart Association created Go Red For Women – a passionate, emotional, social initiative designed to empower women to take charge of their heart health.
Go Red For Women encourages awareness of the issue of women and heart disease, and also action to save more lives. The movement utilizes the energy, commitment and power women have to band together and collectively wipe out heart disease. It challenges them to know their risk for heart disease and take action to reduce their personal risk. It also gives them the tools they need to lead a heart healthy life.
In 2010, the American Heart Association set a strategic goal of reducing death and disability from cardiovascular disease and strokes by 20% while improving the cardiovascular health of all Americans by 20% by the year 2020.
Go Red For Women targets women because only 55 percent of women realize heart disease is their No. 1 killer and less than half know what are considered healthy levels for cardiovascular risk factors like blood pressure and cholesterol. The Go Red For Women movement works to make sure women know they are at risk so they can take action to protect their health.
Tell 5 and Save Lives
Tell five family members and friends how they can get heart healthy. Heart disease is still the No. 1 killer of women, taking the life of 1 in 3 women each year. This means women just like you - mothers, sisters, friends - are dying at the rate of one per minute because they don't know what you know: heart disease kills.
Just think: By simply bringing your network to our network, you could save lives. And if your five tell five, your mission can eventually impact hundreds and thousands of women.
Life's Simple Seven
Get Active
Finding time in our busy lives for exercise is a challenge for all Americans. But the benefits far outweigh the sacrifices it takes to create time. The facts are clear: By exercising for as little as 30 minutes each day you can reduce your risk of heart disease. Without regular physical activity, the body slowly loses its strength and ability to function well. Physical activity = living a longer, healthier life.
Regular Physical Activity helps: Lower blood pressure, increase HDL “good” cholesterol in your blood, control blood sugar by improving how your body uses insulin, reduce feelings of stress, control body weight and make you feel good about yourself.
Control Cholesterol
Cholesterol is a soft, fat-like, waxy substance found in the bloodstream and in all your body's cells. It's normal to have cholesterol. Cholesterol is an important part of a healthy body because it's used for producing cell membranes and some hormones, and serves other needed bodily functions. But too much cholesterol in the blood is a major risk for coronary heart disease (which leads to heart attack) and for stroke.
Cholesterol comes from two sources: your body and food. Your liver and other cells in your body make about 75% of blood cholesterol. The other 25% comes from the foods you eat.
LDL cholesterol is the “bad” cholesterol. When too much of it circulates in the blood, it can clog arteries, increasing your risk of heart attack and stroke. LDL cholesterol is produced naturally by the body, but many people inherit genes that cause them to make too much. Eating saturated fat, trans fats and dietary cholesterol also increases how much you have.
American Heart Association Recommendations: Total blood cholesterol is the most common measurement of blood cholesterol. It's the number you receive as test results. Cholesterol is measured in milligrams per deciliter of blood (mg/dL). A cholesterol level of 200 mg/dL or higher puts you in a high-risk category and is cause to take action.
Eat Better
A healthy diet and lifestyle are your best weapons to fight cardiovascular disease. You may be eating plenty of food, but your body may not be getting the nutrients it needs to be healthy. Nutrient-rich foods have vitamins, minerals, fiber and other nutrients, but are lower in calories. To get the nutrients you need, choose foods like vegetables, fruits, whole-grain products and fat-free or low-fat dairy products most often. The American Heart Association recommends that you eat a wide variety of nutritious foods daily from each of the basic food groups.
Recommended Food Choice Guidelines: Vegetables and fruits are high in vitamins, minerals and fiber; and lower in calories. Eating a variety of fruits and vegetables may help you control your weight and your blood pressure. Unrefined whole-grain foods contain fiber that can help lower your blood cholesterol and help you feel full. Eat fish at least twice a week. Recent research shows that eating oily fish containing omega-3 fatty acids (salmon, trout, and herring) may help lower your risk of death from coronary artery disease. Choose lean meats and poultry without skin and prepare them without added saturated and trans fat. Select fat-free, 1 percent fat, and low-fat dairy products. Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet. Aim to eat less than 300 milligrams of cholesterol each day. Choose and prepare foods with little or no salt. Aim to eat less than 1500 milligrams of sodium per day.
Heart Healthy Red Foods
Manage Blood Pressure
Hypertension (also know as High Blood Pressure) is the single most significant risk factor for heart disease. Uncontrolled high blood pressure can injure or kill you. It's sometimes called "the silent killer" because it has no symptoms. One in three adults has high blood pressure, yet, about 21% don’t even know they have it. Of those with high blood pressure, 69% are receiving treatment, yet, only 45% have their blood pressure controlled.
By keeping your blood pressure in the healthy range, you are:
* Reducing your risk of your vascular walls becoming overstretched and injured,
* Reducing your risk of your heart having to pump harder to compensate for blockages,
* Protecting your entire body so that your tissue receives regular supplies of blood that is rich in the oxygen it needs.
American Heart Association Guidelines: High blood pressure is manageable. These changes may reduce your blood pressure without the use of prescription medications: eating a heart-healthy diet, which may include reducing salt; enjoying regular physical activity; maintaining a healthy weight; managing stress; limiting alcohol; avoiding tobacco smoke.
Maintain a Healthy Weight
Among Americans age 20 and older, 145 million are overweight or obese (BMI of 25.0 kg/m2 and higher). That’s 76.9 million men and 68.1 million women. Obesity is now recognized as a major, independent risk factor for heart disease. If you have too much fat — especially if a lot of it is at your waist - you are at higher risk for such health problems as high blood pressure, high blood cholesterol and diabetes.
If you're overweight or obese, you can reduce your risk for heart disease by successfully losing weight and keeping it off. When coming up with a fitness and nutrition plan to lose weight, it’s crucial to understand your recommended calorie intake. And then the amount of food calories you’re consuming verses the energy calories you’re burning off with different levels of physical activity. It’s balancing healthy eating (caloric energy) with the (molecular) energy that leaves your body through a healthy level of exercise.
Manage Blood Sugar
The American Heart Association considers diabetes one of the six major controllable risk factors for cardiovascular disease. Adults with diabetes are two to four times more likely to have heart disease or a stroke than adults without diabetes. Diabetes is treatable, but even when glucose levels are under control it greatly increases the risk of heart disease and stroke. Most people with diabetes die of some form of heart or blood vessel disease.
Pre-diabetes and subsequent type 2 diabetes usually results from insulin resistance. When insulin resistance or diabetes occur with other CVD risk factors (such as obesity, high blood pressure, abnormal cholesterol and high triglycerides), the risk of heart disease and stroke rises even more. Controlling glucose can slow the progression of long-term complications. Often, many small changes add up to surprising improvements in diabetes control, including less need for medication.
American Heart Association Guidelines: When diabetes is detected, a doctor may prescribe changes in eating habits, weight control, exercise programs and medication to keep it in check. It's critical for people with diabetes to have regular check-ups. Work closely with your healthcare provider to manage your diabetes and control any other risk factors. For example, blood pressure for people with diabetes should be lower than 130/80 mm Hg.
Stop Smoking
Smoking is the most important preventable cause of premature death in the United States. Smokers have a higher risk of developing many chronic disorders, including atherosclerosis - the buildup of fatty substances in the arteries - which can lead to coronary heart disease, heart attack (myocardial infarction) and stroke. Smoking by itself increases the risk of coronary heart disease. When it acts with the other factors, it greatly increases your risk from those factors, too. Smoking decreases your tolerance for physical activity and increases the tendency for blood to clot. It decreases HDL (good) cholesterol. Your risks increase greatly if you smoke and have a family history of heart disease. Smoking also creates a higher risk for peripheral artery disease and aortic aneurysm. It increases the risk of recurrent coronary heart disease after bypass surgery, too.
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Soup is a combination of foods with endless possibilities. It represents comfort, warmth, tradition and nourishment. Soups can be an economical way of meeting nutritional needs. Leftovers are perfect when preparing soups.
Soups have been known to curb the appetite and slow down the eating process. Studies show slower eaters are more likely to notice signs of fullness sooner and consume fewer calories. With the extra time, enjoy the flavor, aroma and texture of the foods.
Soups can be prepared with a wide variety of healthy ingredients and traditional favorites made healthier with some substitutions.
Wisconsin Beer Cheese Soup
To put my food science background to the test, Jan Norris, a food writer and journalist sent me a "Wisconsin Beer Cheese Soup" recipe. Jan and I have worked together for many years and she often challenges me to make a recipe healthier. The original recipe is located at Jan Norris: Food and Florida.
Jan states “Don’t go with any recipe for beer-cheese soup if it’s not from Wisconsin, where beer and cheese rule the culinary world." This is a favorite for superbowl parties.
Original Nutrition Analysis: 577 Calories; 46 gm Fat; 27 gm Saturated Fat; 144 mg Cholesterol; and 818 mg Sodium.
Modified Wisconsin Beer Cheese Soup:266 Calories; 16 gm Fat; 8 gm Saturated Fat; 41 mg Cholesterol; and 522 mg Sodium. The recipe is still high in fats and sodium, but by making some small changes, we were able to save 311 Calories; 30 gm Fat; 19 gm Saturated Fat; 103 mg Cholesterol; and 296 mg Sodium. The soup makes for a filling main course and perfect for those cold winter days.
Modified Wisconsin Beer Cheese Soup, serves 14, 1 cup =
In a large saucepan over medium heat, mix carrots, onion, celery, and garlic. Stir in hot pepper sauce, cayenne pepper and pepper. Pour in chicken broth and beer; simmer until vegetables are tender, about 12 minutes. Remove from heat.
Meanwhile, heat margarine in a large soup pot over medium-high heat. Stir in flour with a wire whisk; cook, stirring until the flour is light brown, about 3 or 4 minutes. Gradually stir in milk, whisking to prevent scorching, until thickened. Remove from heat, and gradually stir in cheese. Keep warm. Stir beer mixture into cheese mixture. Stir in Dijon mustard, Worcestershire sauce and dry mustard. Adjust for hot pepper sauce. Bring to a simmer, and cook 10 minutes. Serve topped with popcorn.
Jan Norris is a journalist and food writer. She spent 26 years at The Palm Beach Post, 21 years as editor of the weekly Food and Dining section. Jan’s blog is full of food, travel, Old Florida, the South and a world of people with stories to tell.
Foods you can substitute to make heart healthy choices.
Instead of:
Try these heart healthy suggestions:
whole milk or 2% milk
1% milk or skim milk
whipped cream
chilled evaporated skim milk, whipped
cheese, (American, Cheddar, Swiss)
Cheeses with 5 or less grams of fat per ounce. Terms used: reduced-fat, low-fat or fat-free. Reduced-fat is easier to substitute when cooking.
creamed cottage cheese
nonfat or 1% fat cottage cheese, or farmers cheese
cream cheese
light, fat-free products, or Neufchatel cheese
Mozzarella cheese
part-skim mozzarella cheese
Ricotta cheese
nonfat, lite, or part-skim
sour cream, regular
non-fat, light, or low fat sour cream or plain yogurt.
butter
lower calorie margarines in soft tubes, vegetable cooking sprays, or nonstick cookware.
margarine, regular
lower calorie margarines in soft tubes, vegetable cooking sprays, or nonstick cookware.
mayonnaise, regular
reduced-fat, cholesterol free, low fat, or fat free. If making a dip you can substitute plain nonfat or low fat yogurt. Reduce the amount required in the recipe.
salad dressing
reduced-fat, cholesterol free, low fat, or fat free dressings or lemon juice, vinegar, or mustard. Reduce the amount required in the recipe.
one whole egg
equals 2 egg whites or 1/4 cup egg substitute
egg noodles
noodles made without egg yolk
condensed cream soup
99% fat-free condensed cream soup
salt
eliminate or reduce by 1/2; explore herbs and spices
gravy
gravies made with low sodium broth and thickened with flour/cornstarch
beef, pork, veal, lamb
choose lean cuts trimmed of all visible fat, or substitute with chicken or turkey without the skin.
Healthy Soup Additions
1. Instead of salt, add herbs and spices to enhance the flavor. Explore the many possible seasonings available. 2. Increase fiber, vitamins and minerals by adding fresh, frozen or leftover vegetables (use fruits if making a cold soup). Avoid canned vegetables high in sodium. Read the label. A low sodium food contains 140 mg or less per serving of sodium. 3. Increase fiber and protein by using foods such as, beans, lentils, brown rice, whole grain pasta, barley and bulgur. 4. Increase calcium and protein by using skim milk, evaporated skim milk, non-fat dry milk powder, or calcium-fortified soymilk. These low fat ingredients can replace the higher fat alternatives like whole milk or cream.
Canned and Dry Soup Mixes are known for their high sodium content, Read the label and check the serving size. Remember, a low sodium food contains 140 mg or less per serving of sodium.
There are some companies within the food industry making great strides in lowering the sodium content in their products. At Campbell, they have more than 100 products with a healthy level of sodium; more than 200 that are low in fat and saturated fat; more than 150 products that have 100 calories or less per serving; and more than 85 products certified by the American Heart Association.
As I searched the Campbell archives, I came across a commercial from 1959. Campbell had the foresight to recognize the importance of nutrition over 50 years ago.
Campbell's Soup, 1959
Soup Tidbits Soup is a stable in almost every American home. After the NBC's "Seinfeld" show introduced the "Soup Nazi" in the United States on November 2, 1995 - Soup became a fashionable food.
The Soup Nazi - Revenge
Resources
Over 40 Healthy Soup Recipes from the Mayo Clinic.
Today, more than 46 million Americans—and 1 in 6 children (18 percent of all American children) are living below the poverty line. They live in families who have to make difficult choices between food, health care, heat and rent. To bring attention to this national crisis, the Catholic Campaign for Human Development (CCHD) has designated January as “Poverty in America Awareness Month.”
CCHD is committed to working towards the elimination of poverty in the United States. Sponsored by the United States Conference of Catholic Bishops, a 501(c)(3) non-profit, tax-exempt organization, CCHD today stands as one of the nation’s largest funding organizations for self-help programs for the poor.
Tour Poverty USA
Sesame Street Hunger Special
What Does Hunger Feel Like?
Shopping Matters Tour
Numbers of Hungry Children
Increasing In US
CCHD invests in the dignity of people living below the poverty line. Their programs support self-sufficiency and self-determination for people who are working to bring permanent change to their communities. Their philosophy emphasizes empowerment and participation for those in poverty. By helping the poor to participate in the decisions and actions affecting their lives and communities, CCHD empowers them to move beyond poverty.
Since 1970, CCHD has provided about 8,000 grants to self-help projects to aid those living in poverty. Each year CCHD distributes national grants to more than 300 projects and hundreds of smaller local programs are funded through the 25 percent share of the CCHD collection retained by dioceses.
During Poverty in America Awareness Month, the CCHD devotes efforts to heightening the nation's understanding of the size and depth of the problems of poverty by:
• Releasing public service campaign to raise awareness of poverty in America.
• Encouraging the editorial media to focus on poverty.
• Educating the public to be sensitive to the needs of those in poverty and to treat poor people with respect.
• Holding events in schools and public settings to remind people poverty does exist in American.
USA Poverty Statistics
The official poverty rate in 2009 was 14.3 percent, that is up from 13.2 percent in 2008. The number of people living in extreme poverty (those with incomes below half the poverty line), rose to over 17 million people. This is the highest level on record since data first became available in 1975. Source: U.S. Census Bureau, Housing and Household Economic Statistics Division: 2008
Brother can you Spare a Dime? (1920's)
Different Ways to Get Involved
1. Volunteer 2. Make a donation 3. Share your knowledge
The American Peanut Council proclaims peanut butter one of America’s favorite foods. Peanut butter is a good source of protein, niacin, and folate. It is enjoyed by many of all ages.
Below are a few ways to enjoy peanut butter - be creative and enjoy.
The National Peanut Board has a fun website filled with recipes, classroom activities and fun facts. Did you know...
*It takes about 540 peanuts to make a 12-ounce jar of peanut butter.
*There are enough peanuts in one acre to make 30,000 peanut butter sandwiches.
*By law, any product labeled "peanut butter" in the United States must be at least 90 percent peanuts.
*Peanut butter has been banned in some schools due to peanut butter allergies. Make sure to read the ingredient label.
