A+ Nutrition

Increasing soy- edamame, soy milk, soy nuts reduced hot flashes in post menopausal women in this study.

4 Packable lunch ideas from my colleague Erica Howe: 1. Cheese and Crackers- 1 cup wheat thins, 2 ounces lunchmeat, 1 ounce cheese, 1/2 cup baby carrots, 1 medium apple, water. 2. Pasta Salad: 1 cup rotini, 2 ounces of ham or salami, 1 ounces feta cheese, 1 cup tomatoes, peppers, cucumbers, 2 TBs Italian dressing 1 applesauce pouch, water. 3. Wrap: 1 large wrap, 2 ounces lunchmeat, 1 ounce cheese, 1 TB mayo or ranch, 1/2 cup baby carrots, 1 medium apple, 1 TB nut butter, ...water. 4. Quesadilla: 1 large tortilla, 2 ounces chicken, 1 ounce cheese, 1 TB sour cream 1/2 cup salsa 1 medium banana, 1 TB nut butter, water Note if your school has restrictions on nut butters, eliminate. To lower sodium, change the ham or salami to chicken or turkey.

Tyson chicken ready to eat products shipped nationwide recalled due to possible listeria. Discard. Do not eat. Two deaths reported. Check the codes and products in the article.

Check your frozen shrimp. Recalled from December-February 2021 produced. Some brand names are Chicken of the Sea, Honest Catch and Meijer as well as others. Return to the store for refund, do not use. Salmonella risk.

Good reason to eat whole corn--may help lower risk for cataracts, Read more and enjoy!

One study found mushrooms with their unique bioactive compounds, ergothioneine and antioxidants may reduce risk for cancer. More research needed.

Good summary below. In addition, the American Cancer Society recommends limiting alcohol to 1 drink for women and 2 for men daily. Alcohol is associated with increase cancer risk.

One study found fiber supplements reduced uremic toxins. Dietary fiber might be helpful.

To keep your Super Bowl party safe, the USDA has some great tips.. The one I think is most important is agree to a Clean Game: Do wash your hands. Washing your hands protects you from harmful bacteria that can cause foodborne illness and make you sick. In a recent USDA study, participants failed to wash their hands correctly 99 percent of the time. Make sure you wet your hands with warm running water and lather them with soap for a full 20 seconds. Time yourself by singing t...he Happy Birthday song twice. Then rinse and dry with a clean towel or paper towel. Don’t wash chicken wings, other poultry products or meats. Many people who wash or rinse meat and poultry do so out of habit or because it’s how they learned to cook. USDA research found that washing or rinsing these items greatly increases the spread of germs by splashing bacteria onto kitchen surfaces and other food items.

Getting 7-9 hours of sleep helps the body perform better and uses insulin more efficiently to process fat, leading to less body fat.

Trying to lose body fat? Read more to review one study.

Thawing the Turkey= Keeping you safe from the USDA site. Frozen turkeys should never be thawed on the counter or in hot water and must not be left at room tempe...rature for more than two hours. The best method to thaw the turkey is in the refrigerator since this allows slow, safe thawing. When thawing turkey in the refrigerator, allow about 24 hours for every five pounds of turkey. Once thawed, it can remain safe in the fridge for one to two days. Other safe thawing methods include a cold-water bath or the microwave. If you use either of these thawing methods, you should cook the turkey immediately after it is thawed. If using the cold-water method, allow 30 minutes per pound, and submerge the turkey in its original wrapping to avoid cross-contamination. If thawing in the microwave, make sure to follow the manufacturer's instructions when defrosting the turkey. See more

Some tips from the CDC for Food and drinks at small holiday gatherings Currently, there is no evidence to suggest that handling food or eating is associated wit...h directly spreading COVID-19. It is possible that a person can get COVID-19 by touching a surface or object, including food, food packaging, or utensils that have the virus on it and then touching their own mouth, nose, or possibly their eyes. However, this is not thought to be the main way that the virus is spread. Remember, it is always important to follow food safety practices to reduce the risk of illness from common foodborne germs. Encourage guests to bring food and drinks for themselves and for members of their own household only; avoid potluck-style gatherings. Wear a mask while preparing food for or serving food to others who don’t live in your household. All attendees should have a plan for where to store their mask while eating and drinking. Keep it in a dry, breathable bag (like a paper or mesh fabric bag) to keep it clean between uses. Limit people going in and out of the areas where food is being prepared or handled, such as in the kitchen or around the grill, if possible. Have one person who is wearing a mask serve all the food so that multiple people are not handling the serving utensils. Use single-use options or identify one person to serve sharable items, like salad dressings, food containers, plates and utensils, and condiments. Make sure everyone washes their hands with soap and water for 20 seconds before and after preparing, serving, and eating food and after taking trash out. Use hand sanitizer that contains at least 60% alcohol if soap and water are not available. Designate a space for guests to wash hands after handling or eating food. Limit crowding in areas where food is served by having one person dispense food individually to plates, always keeping a minimum of a 6-foot distance from the person whom they are serving. Avoid crowded buffet and drink stations. Change and launder linen items (e.g., seating covers, tablecloths, linen napkins) immediately following the event. Offer no-touch trash cans for guests to easily throw away food items. Wash dishes in the dishwasher or with hot soapy water immediately following the gathering. See more

Stop Prediabetes with this 3 Prong Exercise Plan Add to favorites Walking, biking, lifting, and other movement can help you stop prediabetes. And the exercise ...benefit is separate from weight loss, which also helps prevent type 2 diabetes. If your goal is to halt or even reverse prediabetes, give your exercise routine a 3-prong approach. The American Diabetes Association (ADA) recommends the following... Engage in cardiovascular (aka aerobic) exercise. Swimming, biking, jogging, fast walking and other aerobic exercise lessens insulin resistance -- a hallmark of prediabetes and type 2 diabetes -- with every bout of exercise. Regular exercise improves blood glucose control, insulin sensitivity, blood pressure, triglyceride levels, and cardiovascular risk. When possible, exercise daily to enhance insulin action. Try not to allow more than 2 days between exercise sessions. Lift weights. Any kind of resistance exercise will do, including using elastic bands or lifting your body weight in push ups and other exercises. Resistance training improves blood glucose control, insulin sensitivity, lean body mass, bone density, strength, physical function, blood pressure, and cholesterol levels. We store carbohydrate after eating in our muscles, and resistance training builds more muscle. That gives us more storage capacity. It’s similar to catching rain in a bucket. You’ll be able to collect more rain with a large bucket than with a small bucket. Each week, aim to engage in 2 to 3 sessions of resistance exercise on nonconsecutive days. Stop sitting so much. Long periods of sedentary behavior are associated with increased risks for type 2 diabetes and poorer blood glucose control, as well as a host of other chronic illnesses. The ADA recommends breaking up long periods of sitting with 3 minutes of light activity every half hour. Be creative to get active. Try toe raises, torso twists, leg lifts, walking while talking on the phone anything that gets your muscles moving. By Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, author of Prediabetes: A Complete Guide See more

From my colleague Lisa Andrews RD Keep moving! Part of COVID weight gain is related to people being more sedentary as they... work from home, visit friends and families through a screen, and binge on Netflix every night. Gyms being closed and fear of being in crowded parks may also keep people inside. But regular physical activity should carry on if possible. Mental health benefits In addition to improving your waistline, it’s well known that exercise is good for our mental health. A large cross sectional study published in Lancet Psychiatry analyzed adults over the age of 18 and their mental health burden with or without exercise. Those who exercised reported fewer days of poor mental health with largest associations seen with team sports, cycling, aerobic and gym activities. COVID-19 and Exercise Facts Visceral adiposity is the fat around your midsection in the abdominal cavity. Even without weight loss, exercise reduces visceral adiposity by over 6%. Of course if you add a health diet and reduce calories then the combination of diet and exercise will reduce weight even more. Visceral adiposity is an important predictor of morbidity and mortality, so the less you have, the better. 1. Put on your shoes and walk out your front door. Go around your block a few times or drive to a park and hit some trails. Don’t forget the benefits of vitamin D, which also reduce the risk of COVID. 2. Dust off your bike. Take advantage of the cooler weather this fall and go for a spin. Bike shortages have been experienced but you may find a bike at a used sports shop or thrift store. 3. Try pickle ball. This sport from the 60’s is tennis meets ping pong. Set on a smaller court, you and a friend can be physically distanced, but social. 4. Use some free weights during your favorite show. While you’re killing time watching Netflix, get some weights out and do some curls. 5. Download exercise videos on your phone or tablet. If you’re strapped for cash or can’t get to your gym, get your move on at home. Apps like Sworkit, Imuscle Home, 7-minute workout and more are FREE! You’ve got nothing to lose. Or do you? See more

Put on those tennis shoes! Another reason to consider doing some physical activity. Obese women who exercised at a self reported low activity had a decrease in major coronary events. The self reported higher activity had a 64% lower risk than normal weight with low exercise activity.

Ever wonder what umami tastes? Interesting info on glutamate in food and in MSG. May help with lowering sodium intake. Enjoy!

If you purchased any products from Thompson International sold in Walmart, Kroger or Giant Eagle, do not use. These are tainted with Salmonella and will make you ill.

Good opportunity to get your diabetes questions answered. Register for July 15th event

From my colleague, Lisa Wartenberg, RD. How long a food can keep depends on a few factors, including its preparation, storage, and how easily it spoils. Aim to store your leftover food within 12 hours of its preparation. Reheat it until steaming hot, or over 165F (74C). Those who are pregnant, over the age of 65, or with compromised immune systems should be especially vigilant about their leftovers, as they’re most at risk of developing food poisoning.... If you’re ever in doubt, toss your leftovers within 3 days or even sooner, if they look or smell off.

Best visual I have seen!

Disinfecting packages from consumerlab.com A Clorox spokesperson told ConsumerLab that "Clorox Disinfecting Wipes can disinfect plastic packaging that is non-porous. Packaging should not have any holes that would allow the disinfectant to make direct contact with food. The wipes should never be used directly on food and should not be used on paper or cardboard packaging." As some consumers have wondered if the wipes can be used on microwaveable "steam" bags (as for steaming... vegetables), it would seem that the wipes can be used on the front and back surfaces but perhaps not at the ends and seams where steam vents are placed. Clorox wipes have a shelf life of one year from the date of manufacture, and Lysol indicates two years for its wipes.

Preventing type 2 diabetes tip: Keep moving, at least 30 minutes a day. A Fitbit can remind you to move at least 250 steps an hour. How are you doing? The best I have done is 9 out of 10 hours 2 days ago.

Some shopping tips. Enjoy and stay safe.

https://www.fox5atlanta.com//ways-to-preserve-food-during-

Three tests to tell if your meat is safe to eat: For beef= 1. Look: should be slight red or pink. 2. Touch it: Should not be sticky to the touch. Wet and juicy is okay. 3. Smell it: should not be sweet. For ground poultry= hard to tell. Eat within 2-3 days in fridge. 1. Look: Should be light pink. 2. Touch it: should not be sticky to the touch 3. Smell it: should not smell at all.

Great explanation about dairy intake and breast cancer risk from my colleague, Angelea Bruce. Doing a little damage control this morning on the new study that found a *correlation* between milk intake and breast cancer risk. The researchers report that drinking as little as 1/3 cup of milk a day appeared to increase breast cancer risk by 30%. That sounds a little fishy as that is a very small amount of milk with a very big increased risk. Looking a little deeper, the study de...sign was an observational study using food frequency questionnaires and diet recalls, a method with a lot of problems and potential confounders (Do you remember what you ate for breakfast yesterday? How about when you were a kid?) On the plus side, as far as studies go, it was large (53,000 women) and relatively long (8 years). Regardless, this type of study design cannot identify cause and effect. This study cannot conclude that dairy milk causes cancer. Much more study in the lab, animals, and humans would need to be done, and some has been done, with mixed results. This is not a new line of inquiry. Researchers have been trying to determine what, if any, link there could be between dairy consumption and breast cancer risk for a long time. Pooling all the data, from dozens of studies of hundreds of thousands of women suggests little, if no, link between dairy and breast cancer (see below). Some studies even saw a possible small protective benefit from consuming dairy milk. Given these weak relationships, if there were any increased risk for breast cancer, it would have to be very small, otherwise we would see consistent results across study types and designs. If you're concerned about breast cancer risk, rather than give up milk and dairy products, cut back on or give up drinking alcohol. There *IS* strong, convincing evidence that drinking just one alcoholic drink a day on average increases risk for breast cancer. This goes beyond association, like the study above. There is actually a fairly good understanding of how alcohol can directly and indirectly cause breast and several other cancers. While there are many nutrients in milk that support overall good health, alcohol does not have any essential nutrients. And the heart benefits we heard about from red wine might have been overblown, or at least are outweighed by alcohol's known carcinogenicity.

https://foodandhealth.com/radishes/ Looking to spruce up your salads? Take a look at the simple radish recipe from my colleague, Judy Doherty. Enjoy!