AND tip of the day: How to Cut a Mango

 

 

TIP OF THE DAY

 

April 29, 2013

How to Cut a Mango

A variety of mangoes are in season right now. Mangoes are a sweet, tart and juicy fruit that range in size and shape. Its inedible peel is orange when ripe, with orange fruit inside and a large seed. But how do you cut into this delicious fruit?

• First, cut a small piece off of the base so the mango doesn't move around your cutting board.
• The seed inside is long and flat, so about a half an inch from the center, cut away the flesh from the seed.
• Use a small knife to make slices (or a checkerboard pattern) in the flesh but not all the way through the skin.
• Use a spoon to remove the flesh from the skin.

Visit the Academy's How Do I video library to learn more basic preparation and cooking techniques like mincing garlic, stripping kale, seeding a tomato and a myriad of other puzzles that have kept you from being the kitchen whiz you were meant to be.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: How to Store Herbs and Spices

 

 

TIP OF THE DAY

 

April 25, 2013

How to Store Herbs and Spices

Wilted herbs in your fridge? Questionable spices in your cupboard? Knowing how long to keep your herbs and spices can be anybody's guess.
Excess moisture can make your fresh herbs spoil faster. So keep fresh parsley, basil and chives wrapped in a paper or cloth towel like a burrito. This will also protect them from the drying refrigerator air. They can be stored this way in the refrigerator for up to one week.
When it comes to your dry herbs and spices, they last about one year. You'll know they are fresh if when you open the jar you can smell their aroma. If you can’t smell anything, it's time to replace them. To keep your dry herbs and spices lasting their longest, make sure they are stored in a dark, cool, dry place. So keep them away from your dishwasher where it's humid, the oven where it’s hot, and out of the light.
Visit the Academy's How Do I video library to learn more basic preparation and cooking techniques like mincing garlic, stripping kale, seeding a tomato and a myriad of other puzzles that have kept you from being the kitchen whiz you were meant to be.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Exercise at Any Age

 

 

TIP OF THE DAY

 

April 24, 2013

Exercise at Any Age

No matter what your age, it’s never too late to get moving. Whether you're 50 or close to 90, regular physical activity strengthens your muscles, improves agility and balance among other benefits, even if you haven’t been physically active for a while. Regardless of overall health, most people can participate in some form of enjoyable physical activity.
For people of all ages, the 2010 Dietary Guidelines for Americans advise everyone to increase physical activity and reduce time spent in sedentary behaviors. Specifically, if you’re generally fit with no limiting health conditions, the 2008 Physical Activity Guidelines for Americans advises older adults:
Ages 50-64:
For substantial health benefits, do 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity every week or an equivalent mix of moderate and vigorous-intensity aerobic activity.
Ages 65 and over:
Follow the guidelines above, but if you can’t meet these adult guidelines, be as physically active as your abilities and health allow. If you’re at risk of falling, do exercises to maintain or improve your balance.
For more information on promoting good health as you age, consult a registered dietitian nutritionist in your area and visit the Academy's Healthy Aging page.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Earth Day

 

 

TIP OF THE DAY

 

April 22, 2013

Earth Day

Today marks the 43^rd anniversary of Earth Day. More than 1 billion people now participate in Earth Day activities each year, making it the largest civic observance in the world.
If you're looking for ways to get involved and celebrate Earth Day, carpooling, biking and public transit are all obvious ways to reduce your impact on the environment, but there are also plenty of easy ways to lighten your carbon food-print while shopping and eating healthier.
Buy Locally and in Season - Not only does eating locally-grown fruits and vegetables save fossil fuel, your food is fresher, tastes better, costs less and retains more nutrients, plus you are supporting local farmers and keeping dollars in your community.
Reduce Packaging - Buying in bulk reduces the amount of plastic, paper, metal and energy that goes into manufacturing the packaging. If bulk isn’t available, buy in larger packages like "family sizes" rather than individual sizes.
BYOB (Bring Your Own Bags) to the Grocery - Even reusing paper supermarket bags from previous visits can lessen the impact of the 100 billion petroleum-based plastic bags used each year in the U.S., which end up as litter, in landfills and a pollutant of our fresh waters.
For more ways to celebrate Earth Day and support the environment, visit Lighten Your Carbon Food-Print.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: The Artichoke

 

 

TIP OF THE DAY

 

April 18, 2013

The Artichoke

Right now is peak season for a delicious yet sometimes confusing vegetable – the artichoke. Here are a few tips for choosing and cooking artichokes:

• Buy artichokes that are heavy, have a tight leaf formation and dark green in color. Avoid artichokes that look dry.
• Store artichokes in a plastic bag in the refrigerator for up to three days.
• Like all produce, wash artichokes with cool tap water before eating.
• After cooking the artichoke, break off the leaves one at a time. Pull the leaf through your teeth to remove the soft portion and throw away the rest of the leaf. The soft base can be enjoyed as well.

If preparing and eating whole artichokes seems difficult, canned artichokes (not packed in oil) or frozen artichoke hearts are a delicious addition to pastas, salads and dips. Artichokes are high in potassium and fiber, low in calories and contain folate, magnesium and vitamin C.
To learn more about shopping and preparing fruits and vegetables that are new to you, consult a registered dietitian nutritionist in your area and visit Eat Right Nutrition Tips.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Play Ball!

 

 

TIP OF THE DAY

 

April 17, 2013

Play Ball!

Baseball season is back and in full swing! If you’re a member of the team, smart food choices and proper hydration can enhance reaction time, focus and stamina to give a competitive edge on the field. Here's a game plan on how to eat for energy and hydrate for high performance:

• Three to four hours before the game, eat a balanced meal. A good rule of thumb for building your plate:
  • Fill half your plate with colorful fruits and vegetables.
  • Reserve a quarter of your plate for whole grains (such as whole-grain bread, pasta or brown rice)
  • Leave the last quarter of your plate for lean protein (such as eggs, fish, beans or chicken).
• Keep meals on the healthy side with moderate amounts of fat, since high-fat meals like fried chicken or a cheeseburger and fries can lead to feeling weighed down and sluggish.
• Water is the most important nutrient for baseball players. Inadequate hydration can lead to muscle cramps, joint pain, fatigue, headaches, slow reaction time and decreased concentration.
• Stay well-hydrated during the game by drinking about 4 to 8 ounces of fluid every 15 minutes.
• Special note to pitchers and catchers: These positions usually need more fluids and sports drinks since catchers wear heavy equipment and pitchers are in continuous movement.

To learn more about how to bring you’re A-game to the field, consult a registered dietitian nutritionist in your area and visit the Academy's Tips for the Weekend Baseball Warrior page.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: National Stress Awareness Day

 

 

TIP OF THE DAY

 

April 16, 2013

National Stress Awareness Day

Today is National Stress Awareness Day and April is Stress Awareness Month to remind us that in difficult times, when people's stress levels increase, exercise and healthful eating become even more essential.
When we get stressed, some people tend to eat foods that are lower in nutritional value. If you know you are a stress eater keep your kitchen stocked with healthy snacks and consider researching healthier versions of your favorite comfort foods, like macaroni and cheese, chili, sloppy Joes and chocolate desserts.
Getting active is just as important as the food we eat in dealing with stress. Physical activity offers many rewards, from heart health to strong bones and stress relief. Regular, moderate activity helps your body control stress, lower blood pressure and control body weight as you burn calories. More vigorous exercise actually gives your heart muscle a workout, which ultimately helps your whole cardiovascular system work more efficiently.
To learn more about managing stress through diet and exercise, consult a registered dietitian nutritionist in your area and find healthier versions of some of your comfort food favorites on the Academy's KidsEatRight.org recipe page.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Emotional Overeating Awareness

 

 

TIP OF THE DAY

 

April 10, 2013

Emotional Overeating Awareness Month

Mood-triggered eating may feel good at first, helping a person to relax, suppress anger or overcome depression or loneliness. But, eating to cope with emotions can lead to more negative feelings, such as guilt, lack of self-control and poor self-esteem. More importantly, using food to satisfy emotions may distract you from handling serious life issues.

Learn to deal with emotions in a positive, appropriate way by addressing the real problems, engaging in positive self-talk, considering a brief change of scenery and engaging in probably the best mood adjuster - exercise! Physical activity, such a brisk walk, can work wonders in changing your mood and eliminating stress.

For help overcoming emotional eating, consult a registered dietitian nutritionist in your area and visit the Academy's Physical Activity at Any Age page for ways to get moving to reduce stress.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Autism and Gluten

 

 

TIP OF THE DAY

 

April 9, 2013

Autism and Gluten

Every April, National Autism Awareness Month provides a great opportunity to educate ourselves about autism and issues within the autism community. One area of discussion amongst the autism community is the role of gluten.
Some people feel a gluten-free, casein-free diet improves the symptoms of autism. Gluten is a type of protein found in wheat, rye and barley. Casein is a protein found in milk. Proponents of the diet believe people with autism have a "leaky gut," or intestine, which allows parts of gluten and casein to seep into the bloodstream and affect the brain and central nervous system. The belief is, this may lead to autism or magnify its symptoms.
To date, controlled scientific studies have not proven this to be true. However, some people report relief in symptoms after following a GFCF diet. If you are considering a GFCF diet, talk with your health-care team, including a registered dietitian nutritionist. There can be side effects and potential nutrient shortfalls when a GFCG diet is self-prescribed.
Consult a registered dietitian nutritionist in your area and visit the Academy's Autism and Diet page to identify any nutritional risks based on how your child eats; answer your questions about diet therapies and supplements advertised as helpful for autism; and help guide your child on how to eat well and live healthfully.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: How to Roast Garlic

 

 

TIP OF THE DAY

 

April 5, 2013

How to Roast Garlic

When roasted garlic caramelizes and its sharp bite mellows, it's a delicious spread on warm, crusty bread and adds layers of flavor to many recipes. To roast garlic at home:

• Preheat your oven to 400 degrees Fahrenheit.
• Take a garlic bulb and remove the excess papers, making sure the bulb stays intact.
• Cut ¼ inch off the top of the bulb to reveal the actual cloves of garlic.
• Place it on a sheet of foil.
• Cover with a half a teaspoon of olive oil.
• You can sprinkle with salt and pepper.
• Wrap the foil.
• Place on a baking sheet.
• Bake for 30 to 40 minutes or until garlic is fork tender.

When done, let the garlic cool for five minutes, pick up the entire bulb and squeeze out the roasted cloves.
Visit the Academy's How Do I video library to learn more basic preparation and cooking techniques like mincing garlic, cutting a mango, draining tofu, stripping kale, seeding a tomato and other quick tricks that make navigating the kitchen a snap!

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Alcohol Awareness Month

 

 

TIP OF THE DAY

 

April 3, 2013

Alcohol Awareness Month

Every April, the National Council on Alcoholism and Drug Dependence encourages people to make healthy and safe choices when it comes drinking alcohol through Alcohol Awareness Month.
If you choose to drink alcohol, do so in moderation. Moderate drinking means up to one drink a day for women and up to two drinks for men. Generally, anything more than moderate drinking can be harmful to your health, including an increased risk for several health problems including high blood pressure, liver cirrhosis and several forms of cancer. And some people, or people in certain situations, shouldn't drink at all.
The actual serving size for an alcoholic beverage depends on the type of drink. A standard drink is any drink that contains 0.6 fluid ounces of pure alcohol. This is equal to:

• 12 ounces of a beer or wine cooler
• 8-ounces of malt liquor
• 5 ounces of table wine
• 1.5 ounces of 80 proof distilled spirits such as gin, vodka or whiskey.

To learn more about drinking alcoholic beverages in moderation, consult a registered dietitian nutritionist in your area and learn more about healthy eating from Eat Right Nutrition Tips.

SOURCE: Academy of Nutrition and Dietetics