(NewsUSA) – The holidays don’t intuitively seem like a good time to worry about healthy eating, but there are tasty ways to get your necessary intake of vitamins and nutrients. Dairy is an ideal example of a delicious but often overlooked source of essential nutrients — making it a great ingredient for holiday cooking.
“Even when we’re not celebrating the holidays, most Americans consume too many foods that are high in calories but low in nutrients,” says Alyssa Greenstein, a registered dietitian with the Dairy Council of Florida. “One way to lighten holiday fare is to focus on serving nutrient-rich choices from the food groups people need most. Those food groups are low-fat and fat-free dairy foods, fruits, vegetables and whole grains.”
Research shows that the average holiday meal with all the trimmings contains as many as 3,000 calories with 225 grams of fat. This can quickly add unwanted pounds — studies show that the average American typically gains one to two pounds during the holidays.
Science shows that consuming at least three servings of milk, cheese or yogurt every day helps people meet their daily calcium, potassium and other nutrient recommendations and may help reduce the risk of chronic diseases such as osteoporosis, hypertension and obesity. During holiday cooking, substitute low-fat dairy options to get the same vitamins with fewer calories. Consider options like low-fat or fat-free cheese, low-fat or skim milk and fat-free plain Greek yogurt.
“Even people with lactose intolerance do not have to miss out on the enjoyment of dairy foods during the holidays or the essential nutrients that dairy provides all year long,” says Greenstein. “Lactose-free milk is real milk with the lactose (or sugar) removed. It contains the same nine essential nutrients as regular milk, including calcium, protein and vitamin D.”
Don’t sacrifice good taste to be healthy this season. Try this holiday recipe with your friends and family for a nutrient-rich beverage:
Dairy Delivers Nutrient-Rich Holiday Flavor
5 Tasty Tips for Healthy Snacking
When family schedules go into overload, healthy eating is easily overlooked. And when time is tight, it’s even more important for snacks to pack a nutritional punch. For busy families on the go, try these healthy snacking tips from chef and registered dietitian Michelle Dudash.
1. Plan Ahead. Carrying family snacks in your purse, car or gym bag while out and about can prevent vending machine and drive-through slip-ups. Apples, California Raisins, nuts and whole-grain crackers serve as great portable options.
2. Find the Perfect Snack Pairings. A blend of nutritious fats, complex carbs and lean proteins can help curb appetites. Consider a cheese stick and pear slices, fruited Greek yogurt or trail mix.
Wrap Up Your Diet: Add Fresh, Healthy Eating to Your Menu
(NewsUSA) – Every day it seems there are a host of new and outlandish methods to win the battle of the bulge. The Cabbage Soup diet, the Fat Flush diet and the Blood Type diet are some of the more unusual, yet even the most ridiculous monikers do little to preserve your overall nutrition.
The reason why fad diets typically don’t work, according to sports and lifestyle dietitian Molly Kimball, RD, is that they aren’t designed to succeed in the long term. “In reality, a successful diet is one that doesn’t sacrifice flavor, taste or nutrition and incorporates your favorite foods every day.” So scratch the word “diet” out of your vocabulary and follow these four tips for fresh, healthy eating:
Keep calories in check. “Even if you exercise an hour every day, there are still 23 hours where you can negate it,” says Kimball. “You still have to keep an eye on what you’re eating.” She advises that you spend your calories on foods high in fiber, protein and healthy fat. Since the body takes longer to digest these nutrients, you’ll be left feeling fuller, longer. For a snack, try a quarter cup of reduced fat cheese melted on a whole wheat tortilla. Low in calories but high in fiber and protein, this snack keeps you powering until the next meal.
Fill up on veggies. Instead of ham, turkey and roast beef thrown between two slabs of bread with cheese and extra mayo, keep the lean protein and incorporate loads of vegetables (raw, grilled or roasted) into a low-carb, high-fiber tortilla. “You’ll be slashing calories but still get the satisfaction of eating a full sandwich, along with loads of fiber-rich, nutrient-dense vegetables,” says Kimball.
Choose healthy fats. Olive oil and fatty fish get a lot of attention for a reason: they’re both filled with healthy fats. The monounsaturated fat in oil and the omega-3′s in fish not only help to keep hunger at bay, they also boost your heart health by raising HDL (“good”) cholesterol. Get your fill of both with a La Tortilla Factory Extra-Virgin Olive Oil SoftWrap smeared with cream cheese and a little bit of salmon.
Lighten the foods you love. The bottom line is calories, but is giving up your favorite foods worth it? Of course not. Instead of a massive burrito stuffed with cheese, refried beans and sour cream, use a whole wheat tortilla and pile on lean protein, grilled veggies and fresh salsa for an authentic Mexican meal that tastes great with a fraction of the fat and calories.
For healthy ideas and recipes, visit www.latortillafactory.com.
Are Your Kids Savvy About Internet Safety?
(NewsUSA) – The Internet is an important educational tool. With a click of a mouse, kids can find information on just about anything. Unfortunately, children who don’t practice basic Internet safety may expose themselves and their parents to certain risks.
Children can easily stumble upon inappropriate content. Chat rooms have a reputation for encouraging Internet predation, but pedophiles can stalk victims from Web sites like Facebook as well. Many kids don’t realize that anyone can read what they write on the Internet, so they post home phone numbers, addresses, their full names or the names of their schools.
Social networking sites may also expose children to bullying, as peers can send demeaning e-mails, instant messaging and text messages without attracting attention from parents or teachers. Finally, children may download pirated music or movies, or even computer viruses or spyware.
“The Internet is an important resource for kids, if they know how to use it,” says John Goslin, chief technology officer of Boys & Girls Clubs of America (BGCA), a non-profit organization that strives to help young people realize their potential. “Parents need to be aware of the potential dangers and create guidelines to help kids avoid them.”
CA Technologies, which serves as the BGCA’s national information technology security partner through its global philanthropy program, CA Together IT, helps keep 56,000 BGCA computers secure. It starts off with security software, including anti-virus, anti-spam and anti-spyware technology, and prevention measures that restrict unauthorized use.
“Software can help prevent viruses, spyware and inappropriate spam messages, and allow parents to monitor and help protect their children online,” says George Kafkarkou, general manager of CA Technologies. “But parental supervision is the best security measure available to kids.”
Parents should know where their children go online and with whom they communicate. Placing computers in a family room can help you keep an eye on their activities. Parents should instruct children not to give out personal information online, even on sites like Facebook, and ask children to come to them if they encounter anything that makes them nervous or uncomfortable.
For more information, visit www.bgca.org.
Add Essentials to Your Diet With Avocado Oil
Health nuts and fitness enthusiasts, take note. New research from Europe shows that avocado oil can be a significant source of the vitamin CoQ10.
The research shows that Olivado cold-pressed, extra virgin avocado oils contain significant quantities of CoQ10, a much desired vitamin-like substance that has been shown to produce significant health benefits.
CoQ10, also known as “ubiquinone,” plays an essential role in the conversion of carbohydrates, fats and proteins into energy. This much sought-after substance has been shown to produce serious health benefits. CoQ10 in supplement form is one of the fastest-growing products on the market.
Secrets to Grilling Succulent Swordfish
Grilled swordfish. Just hearing the words can bring a Pavlovian response to most people who have the slightest taste for seafood. But saying it is far easier than actually cooking it.
“Grilling swordfish is an adventure that leaves many backyard cooks shaking their heads in a state of confusion,” says celeb chef Nick Stellino, host of PBS’ “Cooking With Friends” and ambassador for Pompeian. “The key is to never cook the fish steak over direct heat because it scorches the exterior while leaving the interior undercooked.”
No-Cost Telecom Audits Save Money
(NewsUSA) – It is no mystery that technology allows kids to gain 24-hour access to the media, but a recent study by the Kaiser Foundation discovered the average kid spends 7.5 hours a day using entertainment media. Through using multiple media at one time such as music, TV, movies, the Internet, video games and texting, kids can actually pack a total of 10 hours and 45 minutes.
Although these ways of socializing and communicating can be enriching, they do come with certain risks. Kids can become victims of online bullies, predators, hackers and scammers.
“The Internet has great potential for kids in terms of knowledge and resources, but we take seriously the job of teaching our youth how to navigate it safely and properly,” said Dan Rauzi, senior director, technology programs at Boys & Girls Clubs of America (BGCA).
BGCA has partnered with Sprint to address these issues and help better prepare young people to navigate their world — both real and virtual. Sprint’s online resource, www.4NetSafety.com, offers free tools from experts that address the dangers that young people commonly encounter online and encourages positive dialogue about Internet safety. In addition, www.myclubmylife.com — BGCA’s website for teens — includes a special Media Safety section that has more information and teen-friendly resources to further promote Internet safety.
It’s important that your child be aware that the fundamentals — what we say, how we say it, and why we say it — are the same online and off. Here are some tips for discussing Internet safety with your family:
Create an honest, open environment. Kids look to their parents to help guide them. You may not have all the answers, and being honest about that can go a long way.
Initiate conversations. Even if your kids are comfortable approaching you, don’t wait for them to start the conversation. Use everyday opportunities to talk to your kids about being online.
Communicate your values. Be upfront about your values and how they apply in an online context. Communicating your values clearly can help your kids make smarter and more thoughtful decisions when they face tricky situations.
Be patient. Most kids need to hear information repeated, in small doses, for it to sink in. If you keep talking with your kids, your patience and persistence will pay off in the long run.
For more information, visit www.4NetSafety.com.
Enjoy a Fun, Kid-Friendly Recipe
(NewsUSA) – Cooking with kids can be a challenge, but there’s no need to tackle hollandaise or souffles. When looking for a kid-friendly recipe, choose something that’s simple and hands-on.For example, the following recipe for Texas Reds in a Blanket involves spreading cream cheese, folding refrigerated crescent roll dough and sprinkling cinnamon sugar, giving junior pastry chefs plenty to do. The accompanying sauce only requires the use of a microwave, though you should handle any hot bowls and cookie sheets yourself.Use Texas Rio Star Grapefruit, which is sweeter than other varieties of grapefruit. The grapefruit season runs from October to May. When buying grapefruit, look for fruits that feel heavy for their size, as that indicates a juicy fruit. Texas Reds in a BlanketMakes four servings Ingredients:2 Texas Rio Star Grapefruit1/4 teaspoon cinnamon3 tablespoons cream cheese1 (8 ounce) roll refrigerated reduced fat crescent dinner rolls1/4 teaspoon cinnamon1 tablespoon granulated sugar3 tablespoons granulated sugar1/4 cup sour cream1 tablespoon maple syrup Directions:1. Preheat oven to 375 degrees Fahrenheit.2. Remove grapefruit segments; place on paper towels to remove excess moisture. Set aside.3. In a small bowl, combine 1/4 teaspoon cinnamon and cream cheese spread.4. Separate crescent dough into triangles, and lay on wax paper. Spread each with creamed cheese.5. Place three grapefruit segments on wide end of each triangle; roll each triangle into crescent shape enclosing grapefruit segments.6. Combine 1/4 teaspoon cinnamon and 1 tablespoon sugar on waxed paper; roll grapefruit crescent in cinnamon sugar; Place on a parchment-lined cookie sheet.7. Bake for 25 minutes or until golden brown.8. Finely chop remaining grapefruit segments; place in small bowl with three tablespoons sugar, sour cream and maple syrup. Cook in microwave on high for about one to two minutes, or until it starts to boil.9. Drizzle sauce over crescents, or serve as a dipping sauce.
A Refreshing Twist on Traditional Guacamole
(NewsUSA) – In America, the most typical way to use avocados is in guacamole, which is frequently eaten as an appetizer and served with tortilla chips.
Mexican Chef Roberto Santibanez explains that guacamole is rarely served like that in his home country, and encourages people to explore other usages, such as adding guacamole to soups, eating with rice, serving it alongside grilled meats or on top of tacos. Not only is guacamole versatile, but a one-ounce serving of avocado contributes nearly 20 vitamins and minerals as well as mono- and polyunsaturated fats — the “good” fats.
For a refreshing twist on this traditional Mexican dish, Santibanez recommends jazzing up the classic guacamole with pineapple and cucumbers. He describes that “the soft crunch of cucumber, the sweet-tart flavor of pineapple and the creaminess of the avocado give each bite a flavorful punch perfect for pairing with grilled salmon, shrimp, steak and more.”
Get Your Grill on With California Raisin Chipotle Grilling Sauce
It’s that time of the year again – time to dust off the barbecue and gather the family together to celebrate summer! As happy as you are to kick off the grilling season, that same old barbecue sauce is eventually going to wear out its welcome.
If you’re tired of traditional sauces every summer, try looking for new inspiration. Add a twist to your grilling favorites with an unlikely recipe helper: California Raisins. Raisins add a deliciously sweet zip to savory relishes and homemade sauces, and as an added bonus, all the flavor that California Raisins bring to your recipe is even better because the fruit is fat- and cholesterol-free, as well as naturally low in sodium. This grilling sauce recipe is sure to add refreshing flavor to any summer favorite:
