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Chef CharlesSays...

September

Get The NewsOrange Juice Fortified With Vitamin D Is A Healthy Choice VitaminDfortifiedorangejuiceisjustaswellab-sorbedbyourbodiesastakingavitaminDsupplement,accordingtoastudyreleasedinApril.Studyparticipantsweredividedintosmallgroupswithsomeconsumingonlyfortifiedor-angejuice,sometakingasupplement,andsomenotconsuminganyaddedvitaminD.TherewerenosignificantdifferencesbetweenthosewhodrankthefortifiedorangejuiceortookthecapsulescontainingvitaminD.AllparticipantswhotookvitaminDinanyformhadhigherbloodlevelsofvitaminDthanthegroupdrinkingnon-fortifiedjuice.Currently,

milkandorangejuicearefortifiedwithabout100IUofvitaminDpercup.Supplementsareavailablein1,000

and2,000IUcapsules.Themessageforyouisthatifyouarelookingforfoodsourcesofvi-taminDotherthanmilk,considervitaminD-fortifiedorangejuice.Thisisparticu-larlyimportantforpeoplelivinginnorth-ernstateslikeIowawherethesun’sraysarenotstrongenoughtoproducevitamin

Dthroughourskinduringthewinter.And,olderadultsarelessabletoproducevitaminD.

The American Journal of Clinical Nutrition, on-line, April, 2010

Be Active‘Green’ Exercise Improves Mood And Self-Esteem ResearchersintheUnitedKingdomhavefoundthatjustfiveminutesof‘green’exerciseeachdayliftedthemoodsofstudyparticipantsandboostedtheirself-esteem.‘Green’exerciseisanactivityinthepresenceofnature,andincludeswalking,boating,gardening,cycling,fishingandhorsebackriding.Themostsignifi-cantimprovementsinmoodandself-esteemoccurredwhentheparticipantswereinthepresenceofwater.Environmental Science and Technology, on-line, March 25, 2010. Researcherslookingatavarietyofexistingstudiesincludingpeoplewitharangeofconditions,fromheartdiseaseandcancertomultiplesclerosisandchronicpain,foundthatexercisecanlessentheanxietythatoftenaccompanieschronicillnesses.Onaverage,peoplewhostartedexercisingregularlyhadnearlya30%reductioninanxietysymptoms.Workoutslastingmorethan30minutesweremoreeffectivethanshorterones.Archives of Internal Medicine, February, 2010.

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Food SafetyOlder Adults: Food Poisoning Can Be Prevented Olderadultsaremorevulnerabletofoodborneill-ness.Asyouage,yourimmunesystemweakens,mak-ingithardertofightoffbacteriaandseriousillness.What’smore,youhavelessstomachacidtocontrolbacteriaandweakenedkidneystohelpfilterbacteriafromtheblood.Oncecontracted,infectionsfromfood-borneillnesscanbedifficulttotreat.Thegoodnewsisthatfoodpoisoningcanbepreventedifyoufollowproperhomefoodsafetypractices.Olderadultscanhelpprotectthemselvesbyfollowingfoursimplefoodsafetyguidelines: Washhandsoften.Properhandwashingmay

eliminatenearlyhalfofallcasesoffoodpoi-soningandreducethespreadofthecommoncoldandflu.Makesuretowashhandsbefore,duringandaftermealpreparation.

Keeprawmeatsandready-to-eatfoodsseparate.Usetwocuttingboards,onestrictlyformeatandtheotherforready-to-eatfoodslikebreadsandvegetables.Makesuretowashthecuttingboardaftereachuse. Cooktopropertemperatures.Harmfulbacteriaaredestroyedwhenfoodiscookedtopropertem-peratures.Theonlyreliablewaytoensuresafetyanddeterminethedonenessofcookedfoodsistouseathermometer. Refrigeratepromptly.Refrigeratefoodsquicklyandatapropertemperaturetoslowthegrowthofbac-teriaandpreventillness.Rememberthetwo-hourruleforallfoodneedingtobechilled. Olderadultsshouldnoteatmeats,poultry,seafood,oreggsthatareraworundercooked.Also,unpasteurizeddairyproductslikerawmilkandsomeimportedcheesescanposesafetythreatstoolderadults.

Resource 1-888-674-6854TheUSDAMeatandPoultryHotlinecanpersonal-lyansweryourfoodsafetyquestionsonweekdaysyear-round.TheHotlinereceivesmorethan80,000callsyearly.Thistoll-freetelephoneservicehelpspreventfoodpoisoningbyansweringquestionsaboutthesafestorage,handling,andpreparationofmeat,poultry,andeggproducts.Themajorityofcallscomefromconsumersregardinghowtoproperlyhandletheirfood,includingfoodsafetyduringpoweroutages:foodmanufacturerrecalls;foodborneillnesses;andtheinspectionofmeat,poultry,andeggproducts.ThehotlineisavailableinSpanish.

Chef Charles Asks the QuestionsWhich Is Better For Me? Dietary Supplements Or Food? Thebestdietarystrategyforstayinghealthyandreducingtheriskofchronicdiseasesistoeatawidevarietyofnutrient-richfoods,accordingtoCarleneRus-sell,adietitianandthenutritionprogrammanagerfortheIowaDepartmentonAging.(CarleneisamemberandleaderoftheAmericanDieteticAssociation(ADA).TheADAreleasedapositionpaperonthistopicinlate2009.)Carlenesaysthatsupplementscanhelpsomepeoplemeettheirnutritionneedssuchascalcium,vita-minB12orvitaminD,butcautionsthatmanyconsum-erslackadequateinformationaboutthesafetyandef-fectivenessofdietarysupplements.Youshouldbeverycarefuladdingdietarysupplementstoyourpillbox.In2007,morethan$23billionwasspentintheUnitedStatesonsupplements.Tobesafe,makesuretoincludeanysupplementsthatyoutakeonyourlistofmedicinesanddiscusstheuseofsuchsupplementswithyourhealthprofessionals.Somenutrientssuchascalcium,vitaminB12andvitaminDaredifficultforolderadultstoobtaininadequateamountswithoutsupplementsorfortifiedfoods.But,formanypeople,foodisthebestsourceofnutritionalneeds. ThedietarysupplementsmentionedintheADApaperrefertopillsandnotliquidsupplements.Liquidnutritionalsupplementscanbebeneficialforpeoplewithspecialnutritionalneeds.Ahealthprofessionalcanhelpyouworkoutadietaryplanforcombiningliquidsupplementswithfoodssothatthebestpossiblenutri-tionalsupportisprovidedduringachronicillness.

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Answers

6redpotatoes1/2cupbroccoliflorets1/2cupcauliflowerflorets1mediumcarrot,peeled1/2cupchoppedcelery1/4cupslicedradishes1/4cupgreenonions1tbspDijonorplainmustard2tbsplemonjuice1tbspoil1/4tspsalt1/4tspfreshlygroundpepper

Thisfix-onceandeat-many-timesrecipeisperfectforanafternoonsnackandithasfivedifferentcolorsofvegetables.

Steamorboilpotatoesuntiltheyaretender.Whilepotatoesarecooling,steambroccoliandcauli-floweruntilslightlycooked,about4minutes.Setbroccoliandcauliflowerasidetocool.Cutcarrotsintothinslivers.Cutceleryinsmallpieces.Cutpotatoesintochunks.Gentlystirallvegetablestogetherinalargemixingbowl.Inan-

otherbowl,whisktogetheroil,lemonjuice,mustard,saltandpepper.Pourdressingovervegetablesandstiruntilvegetablesareevenlycoated.Refrigerate1hourbeforeserving.

Makes3servings.Eachservingcontains131calories;5gfat;25mgsodium;3gfiber;21gcarbohydrates;674mgpotassium;42mcgfolate

AProduceforBetterHealthrecipe

Pick a Better...Rainbow of Vegetables Youknowitisimportanttoeatyourvegetables.Butwhatyoumaynotunderstandisthatweneedtoeatavarietyofvegetablesthatincludeavarietyofcolors.Itisnotenoughjusttosipvegetablejuiceeverymorn-ingorhavethesamesaladforluncheveryday.Whenyoueatvegetablesofdifferentcolors,darkgreenslikespinach,andorangevegetableslikesweetpotatoes,youbenefitfromeachfood’suniqueblendofvitaminsandothernutrients.Amongthosenutrientsarephytochemi-calslikebetacaroteneandlycopene,whichseemtohaveaprotectiveeffectagainstcertaintypesofcancerandotherchronicdiseases. Thegreaterthevarietyofnaturalcolorsyoucon-sume,thewidertherangeofprotectivephytochemicalsthebodyreceives.Soifyoueatavegetablesalad,makesuretoadddifferentcolors.Mixorangecarrotsandpurplecabbagewithyourgreens.Youmayhavefa-voritevegetablesbutmixingupyourfoodchoicesandtryingvegetablesyouhavenottastedbeforecanaddtoyourcolorchoicesforbetterhealth.

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ThismaterialwasfundedbytheIowaNutritionNetworkandUSDA’sFoodAssistanceProgram.TheFoodAssistanceProgramprovidesnutritionassistancetopeoplewithlowincome.FoodAssistancecanhelpyoubuynutritiousfoodsforabetterdiet.TolearnmoreaboutIowa’sFoodAssistanceProgram,contactyourlocalcountyDepartmentofHumanServicesoffice.Call2-1-1tofindouthowtocontactyourlocaloffice.Informationalsocanbefoundatwww.yesfood.iowa.gov.InaccordancewithFederallawandU.S.DepartmentofAgriculturepolicy,thisinstitutionisprohibitedfromdiscriminatingonthebasisofrace,color,nationalorigin,sex,age,religion,politicalbeliefsordisability.Tofileacomplaintofdiscrimination,writeUSDA,Director,OfficeofCivilRights,Room326-W,WhittenBuilding,1400IndependenceAvenue,SW,Washington,D.C.20250orcall(202)720-5964.USDAisanequalopportunityproviderandemployer.4

“Enriched”and“fortified”aretermsthatmeannutrients,usu-allyvitaminsorminerals,havebeenaddedtomakeafoodmorenutritious.“Enriching”meansaddingbacknutrientsthatwerelostduringfoodprocessing.Forexample,Bvitamins,lostwhenwheatisrefined,areaddedbacktoflour.“Fortified”meansaddingnutrientsthatwerenotpresentinthefoodtobeginwith.Forexample,orangesdonotnaturallyprovidevitaminDsowhenitisaddedtoorangejuice,theproductisreferredtoas“fortified.”

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Decode the message by finding each substitute letter.

Across3. _____ nutritional supplements can be beneficial for

people with special nutritional needs.7. More than $23 _____ was spent in the United States on

supplements in 2007.8. Vitamin D from _____ orange juice is just as well ab-

sorbed by our bodies as taking a supplement.10. If _____ D is added to orange juice it is referred to as

fortified.11. Before taking supplements discuss your nutritional

needs with your _____.12. _____ a wide variety of nutrient-rich foods is the best

dietary strategy.

Down1. Include any supplements that you take on your list of

_____.2. Some vitamins, such as B12 and D, are difficult for older

adults to obtain adequate amounts without ____.4. Supplements are available in _____ form or liquid.5. Many people lack _____ about the safety and effective-

ness of dietary supplements.

6. _____ means nutrients were added that were not natu-rally present in the food.

9. If nutrients that were lost in processing are added back into the food it is called _____,