May is National Mediterranean Diet Month

The graphic to the left is the cover of the new Welcome to the Mediterranean Diet brochure prepared by Oldways and The Mediterranean Foods Alliance (MFA).  The information ties the pyramid to eight simple steps for healthier eating. Click the link above to get your own copy.


Barbara Ruhs, MS, RD, LDN is our guest blogger and Bashas' in-house dietitian. She provides grocery shoppers with the necessary tools and resources to improve health and manage a food budget.

Barbara graciously agreed to answer some questions about the Mediterranean Diet.

1. What makes the Mediterranean Diet unique?
In 1993 when The Mediterranean Diet was introduced by Oldways and the Harvard School of Public Health, it was unique from other pyramids and eating plans as it introduced the idea of “healthy fats” and also made the dietary recommendation that some alcohol in moderation had health benefits.  This was somewhat radical information back then.

In addition, the concept of “traditional diets” being the basis of a healthy diet was quite foreign (literally) to Americans. What exactly is a traditional American diet? Thanks to Oldways (literally, Old-Ways!), The Mediterranean Diet, emphasized the benefits of a “back to basics” approach – eating  WHOLE foods as well as setting a context (with family and friends) as a “method” as to how to maximize the benefits of eating a healthy diet. 

As a dietitian, I love the entire concept of the “Med” diet approach to educating consumers on how to choose a healthy diet. It’s practical and focuses on what to eat vs. what NOT to eat.

2. Is Bashas' only available in Arizona?

Yes, Bashas’ Family of Stores is a locally owned and operated grocery chain since 1932. Bashas’ Family of Stores is special in many ways as a retail grocer. The chain operates 4 different formats (store types). Bashas’ is the mainstream grocery chain. Food City is their Hispanic format featuring many exotic fruits & vegetables (nopales, agave, and nearly 30 different varieties of chili peppers). AJ’s Fine Foods is the upper-scale, gourmet format that offers locally-made chocolates, craft beers, gourmet cheese, a sushi bar, a gourmet deli destination with Panini’s, pizzas and more, as well as a gourmet produce section featuring unique items like baby portabellas and maitake mushrooms, a vast array of specialty produce items (dragonfruit, gooseberries) and more. Finally, Bashas’ is truly unique from any other retailer as they operate several reservation stores, “Dine” (there is an accent on the “e”)…pronounced “dee-nay.” This is a Navajo term that translates to “The People.” Dine stores are fully staffed with Native American residents living on the reservation(s) and 10% of all profits go directly back to a reservation scholarship fun. Bashas’ is truly a great company to work for!

3. How are the colored tags on foods useful to someone on the Internet?

The colorful nutrition tags are most useful to shopper in the stores as they are unavoidable reminders to shoppers of products unique nutritional qualities. It helps shoppers to find better nutritional values – a shopper can compare products for price & quality and now they can evaluate based on nutritional content too.

Online, the tags can serve as an educational tool to help any person learn how to shop for healthier options. The nutrition qualifications for the tags are in compliance with the FDA’s nutrition labeling standards. In addition, many of the tags have additional nutrition requirements. Making the criteria a bit stricter for products was a great opportunity for me as a dietitian to apply my skills from a variety of different career experiences. My background in public health, academics, athletics and private-practice allowed me to view this project as a possible solution to help a broad audience improve personal health.

4. Can someone in Florida easily follow the Mediterranean Diet?

Absolutely! Finding olive oil, avocados, beans, leafy greens, seafood, nuts and whole grains is as simple as visiting your local grocery store. You don’t need to travel to Italy to enjoy pizza nor do you need to be surrounded by the Mediterranean sea to enjoy traditional Greek favorites like tzaziki (yogurt dip with dill),  hummus (mashed chickpeas with tahini/sesame paste), or delectable kalamata olives. Feed your imagination!



To learn more about the Mediterranean Diet, visit the following links:

Bashas' Corporate Website

Oldways. May is Mediterranean Diet Month

The Mediterranean Foods Alliance (MFA)

May 8 - June 19, 2011 National Family Month

May 8 - June 19, 2011 National Family Month

May 15, 2011 United Nations International Day of Families

The Pineapple Plus Family sings the classic
Partridge Family song

"Come On Get Happy"

International Day of Families May 15, 2011

The United Nations International Day of Families is celebrated each May at the United Nations headquarters and around the world. The Universal Peace Federation joins in commemorating this day because it considers the family as a microcosm of the global community and because sustainable peace is grounded in the family as the most intimate social unit, the school of love.

2011 Theme: "Confronting Family Poverty and Social Exclusion"




"On this International Day of Families, let us resolve to support families as they nurture the young, care for the old and foster strong communities built on tolerance and dignity for all."

- Ban Ki-moon

Secretary-General's Message for 2011

The Family Meal

The Family Meal is a Tradition Celebrated All Over the World. Sharing family meals symbolizes love and communication. Eating dinner together keeps the doors of communication open. It's a perfect time to show your children they are your priority. Studies have shown children who eat dinner with their families are less likely to use alcohol, tobacco and/or illegal drugs and more likely to develop good eating habits.

 

Foods For Health:
Building Healthy Kids and Families

"Guyatitian" David Grotto offers healthy eating and physical
activity tips for building healthy kids and families.
Part of the International Food Information Council Foundation's

Foods For Health series

It's A Small World
A childhood favorite reminding me how special all Families are.
by Disney 

Food Allergy Awareness Week May 8 -14, 2011

The Food Allergy and Anaphylaxis Network (FAAN) was founded in 1991 and is the world’s largest nonprofit organization providing information about food allergy to the media, schools, health professionals, pharmaceutical companies, the food industry, and government officials, as well as the food-allergic community.

FAAN’s mission is to raise public awareness, to provide advocacy and education, and to advance research on behalf of all those affected by food allergy and anaphylaxis.

Respect Every Bite

In 1997, FAAN created Food Allergy Awareness Week to educate others about food allergies, a potentially life threatening medical condition. This year they are celebrating the 14th annual Food Allergy Awareness Week (FAAW), May 8-14, 2011.

Food Allergy Awareness Week 2011

FAAN’s annual programs, include: Food Allergy Awareness Week, Food Allergy Conferences, Mariel C. Furlong Awards for Making a Difference, Food Allergy News for Kids Poster Contest, Teen Summit, Trick-or-Treat for Food Allergy, Walk for Food Allergy, Kids’ Congress on Capitol Hill.

Allergic? Don't Ignore The Fine Print
Teresa Beach, Registered Dietitian

Camp Tag

Camp TAG is a 5-day, half-day camp for children ages 3-12 that is due to launch in summer 2011. It will provide a safe place for children with food allergies and their siblings to have fun with no worries about having an allergic reaction, as well as give them an opportunity to meet other children who share the same conditions and know they are not alone.

For further information on FAAN, visit:
Websites: http://www.foodallergy.org/
http://www.faankids.org/
http://www.foodallergyevents.org/
http://www.foodallergyalliance.org/
Facebook. FAAN 
Twitter: @FoodAllergy

YouTube Channel: FAANPAL

Contact Information:

The Food Allergy and Anaphylaxis Network

11781 Lee Jackson Hwy., Suite 160

Fairfax, VA 22033

(800) 929-4040 

http://www.foodallergy.org/

May is National Vinegar Month

Vinegar has been around for more than 10,000 years. The Babylonians used it as a preservative and as a condiment and it was they who began flavoring it with herbs. Romans used it as a beverage. Hippocrates proclaimed its medicinal qualities and, indeed, it was probably one of our earliest remedies. The Bible references show how it was used for its soothing and healing properties. As recently as World War I, vinegar was being used to treat wounds. And today, it is being researched as a means to lower the glycemic index of foods and decrease the appetite.

Vinegar is defined as an acidic liquid produced from the fermentation of ethanol in a process that yields acetic acid (ethanoic acid). It also may come in a diluted form. The acetic acid concentration usually ranges from 4% to 8% by volume for table vinegar and up to 18% for pickling. 

Vinegar, as defined by the FDA

CPG Sec. 525.825 Vinegar, Definitions

No standards of identity for vinegar have been established under the Federal Food, Drug, and Cosmetic Act, however FDA has established "Compliance Policy Guides" that the Agency follows regarding labeling of vinegars, such as cider, wine, malt, sugar, spirit and vinegar blends. In other countries, they have regional standards for vinegar produced or sold in that part of the world.

POLICY:
Historically, definitions have been developed for different types or combinations of vinegars. The United States FDA requires that any product called "vinegar" contain at least 4% acidity. This requirement ensures the minimum strength of vinegar sold at the retail level.

FDA considers the following to be satisfactory guidelines for the labeling of vinegars: Natural vinegars as they come from the generators normally contain in excess of 4 grams of acetic acid per 100 mL. When vinegar is diluted with water, the label must bear a statement such as diluted with water to _______ percent acid strength", with the blank filled with the actual percent of acetic acid - in no case should it be less than 4 percent. Each of the varieties of vinegar listed below should contain 4 grams of acetic acid per 100 mL.

VINEGARS:

VINEGAR, CIDER VINEGAR, APPLE VINEGAR. The product made by the alcoholic and subsequent acetous fermentations of the juice of apples.

WINE VINEGAR, GRAPE VINEGAR. The product made by the alcoholic and subsequent acetous fermentations of the juice of grapes.

MALT VINEGAR. The product made by the alcoholic and subsequent acetous fermentations, without distillation, of an infusion of barley malt or cereals whose starch has been converted by malt.

SUGAR VINEGAR. The product made by the alcoholic and subsequent acetous fermentations of sugar sirup, molasses, or refiner's sirup.

GLUCOSE VINEGAR. The product made by the alcoholic and subsequent acetous fermentations of a solution of glucose. It is dextrorotatory.

SPIRIT VINEGAR, DISTILLED VINEGAR, GRAIN VINEGAR. The product made by the acetous fermentation of dilute distilled alcohol.

VINEGAR, MADE FROM A MIXTURE OF SPIRIT VINEGAR AND CIDER VINEGAR. The product should be labeled as a blend of the products with the product names in order of predominance. This labeling is applicable to a similar product made by acetous fermentation of a mixture of alcohol and cider stock.

VINEGAR MADE FROM DRIED APPLES, APPLE CORES OR APPLE PEELS. Vinegar made from dried apples, apple cores or apple peels should be labeled as "vinegar made from ______," where the blank is filled in with the name of the apple product(s) used as the source of fermented material.

Cooking with Balsamic Vinegar

Some of the uses found on the Internet are listed below. Many have not been tested or researched, which makes recommendations difficult.

How Does Apple Cider Vinegar Work?

Food Preparation

 1. Soak fish in vinegar and water before cooking it. It will be sweeter, more tender and hold its shape better. When boiling or poaching fish, a tablespoon of vinegar added to the water will keep it from crumbling so easily.

 2. Use vinegar in pickling, vinaigrettes, marinades and as an ingredient in sauces such as mustard, ketchup and mayonnaise.  

 3. When boiling an egg and it's cracked, a little vinegar in the water will keep the white from running out. (Forget this one. If the egg is cracked, throw it out.)

 4. A teaspoon of white distilled or cider vinegar added to the water in which you boil potatoes will keep them nice and white. You can keep peeled potatoes from turning dark by covering them with water and adding 2 teaspoons of vinegar. 

 5. Freshen up slightly wilted vegetables by soaking them in cold water and vinegar. 

 6. Fruits and vegetables. Add 2 tablespoons white distilled vinegar to 1 pint water and use to wash fresh fruits and vegetables, then rinse thoroughly. This is supposed to help kill bacteria on fruits and vegetables. 

 7. Flavor Enhancer. Add your favorite specialty vinegar to soup, gravy or sauce to add flavor.

 8. Use as a meat tenderizer for tough meat or game.

 9. Simmer a small pot of vinegar and water solution to get rid of unwanted cooking smells.

10. Rice will be fluffier and less sticky if you add a teaspoon of white distilled vinegar to the boiling water before adding the rice.

11. Remove fruit stains from your hands by cleaning them with vinegar.

12. Remove heavy stale smells from lunch boxes by dampening a piece of fresh bread with white distilled vinegar and leaving it in the lunch box overnight.

Cleaning

 1. White vinegar is often used as a household cleaning product. The acidity is said to dissolve mineral deposits from glass, coffee makers and other smooth surfaces. Dilution with water is recommended for safety and to avoid damaging the surfaces being cleaned.

 2. Vinegar can be used for polishing brass or bronze.

 3. Vinegar has been marketed as a green solution for some household cleaning problems, such as an eco-friendly urine cleaner for pets and as a weed killer.

Medical

 1. Experts advise against using vinegar preparations for treating wounds. 

 2. Acetic acid solutions were ineffective at inhibiting the growth of Escherichia coli, group D Enterococcus, or Bacteroides fragilis bacteria, and only slightly effective at inhibiting the growth of Staphylococcus aureus and Pseudomonas aeruginosa bacteria.

 3. Experts caution against using vinegar as a household disinfectant against human pathogens because chemical disinfectants are more effective. 

 4. Undiluted vinegar may be used effectively for cleaning dentures, unlike bleach solutions, vinegar residues left on dentures were not associated with mucosal damage.

 5. Vinegar is commonly recommended for treating nail fungus, head lice, and warts, however scientific support for these treatment strategies are lacking.

 6. Vinegar may reduce hunger by reducing the meal-time glycemic load. 

 7. The use of vinegar in controlling blood sugar as an adjunct therapy for individuals with diabetes or prediabetes has yet to be determined.

Additional uses and tips can be found at the Vinegar Institute.


Fat Free Vinaigrette Recipes are easy to prepare and can be used as a marinade, salad dressing, or sauce.   

Oriental Vinaigrette, Yield: 1 cup; Serving Size: Unlimited

1 clove garlic, cut in several pieces

1 cup rice vinegar (unseasoned)

1 tsp low sodium soy sauce

1 slice fresh ginger, cut in several pieces

Combine all ingredients, stirring well to combine. Let stand for 45 minutes. Strain dressing. Discard ginger and garlic (or use in food preparation at a later time).

Balsamic Vinaigrette Dressing, Yield: 1 cup; Serving Size: Unlimited
3/4 cup water
1/4 cup balsamic vinegar
2 teaspoons capers
2 teaspoons Dijon mustard
1½ teaspoons dried basil
1 tablespoon fresh parsley, chopped
Combine the ingredients. Adjust vinegar to taste. Store in a covered container in the refrigerator.


Chili-Cilantro Vinaigrette Dressing, Yield: ¾ cup; Serving Size: Unlimited
1 small green chili, diced
¼ cup chopped fresh cilantro
¼ cup water
¼ cup fresh lime juice
1 clove garlic
pinch, artificial sweetener
freshly ground pepper to taste
Place all of the ingredients in a food processor or blender. Blend until smooth.


Citrus Herb Vinaigrette Dressing, Yield: 1½ cup; Serving Size: Unlimited
½ medium-sized red bell pepper,
2 medium tomatoes, diced
½ cup loosely packed fresh basil leaves, chopped
2 cloves garlic, minced
½ cup fresh orange juice
½ cup loosely packed fresh parsley
¼ cup raspberry vinegar
1 Tablespoon dry mustard
2 teaspoons fresh thyme leaves
2 teaspoons fresh tarragon
2 teaspoons fresh oregano
Combine all ingredients in a blender or food processor and blend until pureed. Makes approximately 1½ cups


Indian Vinaigrette Dressing, Yield: ¼ cup; Serving Size: Unlimited
¼ cup orange juice
¼ teaspoon ground coriander
¼ teaspoon chopped cilantro
½ teaspoon prepared hot mustard
Put all ingredients in a small bowl, and stir. Let sit about 10 minutes.


Orange and Lemon Vinaigrette, Yield: 1 cup; Serving Size: Unlimited
½ cup wine vinegar
4 Tablespoons lemon juice
4 Tablespoons orange juice
grated rind of 1 lemon
½ teaspoon French mustard
pinch garlic
ground black pepper to taste
Place all ingredients in a bowl, and mix thoroughly. Keep in the fridge and use within 2 days.


Orange Thai Vinaigrette Dressing, Yield: ½ cup; Serving Size: Unlimited
5 Tablespoon orange juice
1 teaspoon minced ginger
1 teaspoon minced garlic
1 Tablespoon low sodium soy sauce
¼ cup rice vinegar
pinch of cayenne
Whisk together all ingredients with a fork.


Parsley-Tomato Vinaigrette Dressing, Yield: ¾ cup; Serving Size: Unlimited
¼ cup tomato juice (low sodium)
Pinch of cayenne pepper
¼ cup red wine vinegar
½ teaspoon oregano, fresh
1 Tablespoon onion, minced
½ teaspoon black pepper
¼ cup parsley, chopped fresh
½ cup tomatoes, chopped, fresh
1 garlic clove, minced
Place all ingredients in a blender or food processor. Process until smooth.


Red Pepper Vinaigrette, Yield: ½ cup; Serving Size: Unlimited
¼ cup apple juice
¼ cup cider vinegar
2 tablespoons white onion
1 cloves garlic, pressed
Pinches of rosemary and thyme
½ teaspoon dried whole oregano
½ teaspoon dry mustard powder
½ teaspoon paprika
½ of a roasted red bell pepper
Mix in a blender. Blend thoroughly and chill overnight.


Tomato Vinaigrette, Yield: ½ cup; Serving Size: Unlimited
½ cup tomato, chopped
2 Tablespoons white wine vinegar
½ teaspoon dried basil
½ teaspoon dried thyme
½ teaspoon Dijon mustard
Mix in a blender. Blend thoroughly and chill overnight. Lasts about 2 days. Serve on salads.

May 9, 2011 National Women’s Checkup Day, a part of National Women's Health Week, May 8 to 14, 2011

National Women’s Health Week is organized by the U.S. Department of Health and Human Services’ Office on Women’s Health (OWH). The goal is to empower women to make their health a top priority. This year's theme “It’s Your Time,” encourages women to take steps to live a longer, healthier and happier life.

There are some women who are so busy caring for their families and others, they neglect to care for themselves. During National Women’s Health Week remind your wife, mother, grandmother, daughter, sister, aunt, and/or girlfriend to take steps to improve their health and prevent disease.

Take the Pledge!

The ninth annual National Women's Checkup Day is held during National Women's Health Week. This year it is on Monday, May 9, 2011.

Dedicate this day to visit or make an appointment with your health care professional. Schedule a check-up. Prevention and early detection are crucial to one’s health.

To learn more about National Women's Health Week visit the following links:

National Women's Health Week 

National Women's Checkup Day

Take the Pledge!

Interactive Screening Chart and Immunization Tool

Why is it important for women to participate in National Women's Checkup Day?

It is important for women to get regular checkups because: screening tests, such as mammograms and Pap tests, can find diseases early, when they are easier to treat. Some women need certain screening tests earlier, or more often, than others. Screenings and routine care can help women lower their risks of many health conditions, including heart disease.


How can women participate in this important event?
Women can participate in National Women’s Checkup Day by:
Contacting their current health care professional to schedule a checkup and get important screenings on National Women’s Checkup Day.

Discussing with their health care professionals which screenings and tests are right for them, when they should have them, and how often.

Learning which screenings and immunizations they need and at what age at (http://bit.ly/NWHWScreeningChart).

Taking the Checkup Day Pledge (http://bit.ly/CheckupDayPledge) and pledging to schedule at least one preventive health screening during May 2011.

For information about participating in National Women’s Checkup Day and other National Women’s Health Week activities, visit the National Women’s Health Week website at http://www.womenshealth.gov/whw or call 800-994-9662 (TDD 888-220-5446).

Women's Health Month 2011

The information provided here is from the National Women's Health Information Center (NWHIC). A service of the Office on Women's Health (OWH) in the US Department of Health and Human Services (HHS). The Office on Women's Health (OWH) was established in 1991 within the U.S. Department of Health and Human Services. Its Vision is to ensure that "All Women and Girls are Healthier and Have a Better Sense of Well Being." Its mission is to "provide leadership to promote health equity for women and girls through sex/gender-specific approaches." The strategy OWH uses to achieve its mission and vision is through the development of innovative programs, by educating health professionals, and motivating behavior change in consumers through the dissemination of health information.

Mother's Day Gifts with a lot of Love and Zero Calories

Mother's Day Gifts with Zero Calories

(M = Maize; O = Oats; T = Tofu, Turnips, Thyme;
H = Horned Melon; E = Eggplant; and R = Radishes

Mothers are special. You can create a gift she will cherish forever without spending any money or very little. Some of my favorite gifts have been hand made.

Gift Ideas for Mom with Zero Calories

Photos or Homemade Cards

Nutrition Consult with a Registered Dietitian

Perfume

Spa Day or Massage

Online Video

Flowers and/or BalloonsHandprints

Gift Baskets

Makeover
Vouchers for:
  1. Go food shopping for a month.  
  2. Wash mom's car. 
  3. Clean the kitchen for a week.
  4. Treat mom to a movie.

Favorite Mother's Day Videos

Anne Geddes pictures to
Celine Dions song 'A mothers Prayer'



The Mom Song 

I Love You Mommy



Diana Ross A Mother's Love

The History of Mother's Day

More Gift Ideas can be found at Weighing Success.