New Holiday Traditions

Preparing holiday meals can be frantic, but they should not be unsafe. This year is the perfect time to throw out old habits and set new traditions to practice food safety! 

Reckless Thawing: 

Old Habit: thawing meats on the kitchen counter or under hot water 

New Tradition: Thaw meat in a refrigerator set at or below 40°F. If short on time, wrap the meat and thaw it in a sink full of cold water, making sure to replace the water every 30 minutes. Meat can also be cooked to its internal safe temperature 165°F in an oven, but it will take longer than it would if it was thawed. 

Holding Out on Hot Stuff: 

Old Habit: allowing foods to cool before moving them to the refrigerator for storage 

New Tradition: Place foods right into the fridge after cooking, and use a shallow container to allow quicker cooling.  

Covered Dish Delivery: 

Old Habit: bringing meal dishes on long car rides as they are 

New Tradition: Pack cold dishes in a cooler with ice packs to keep them cool while traveling. Ensure they are kept below 40°F. Transport hot dishes either in an insulated bag or covered with foil and insulated with towels. Ensure they are above 140°F.  

Rocking the Gravy Boat: 

Old Habit: serving leftover gravy without heating it first 

New Tradition: Bring leftover gravy to a boil on the stove before re-serving to eliminate harmful bacteria. Use all leftovers within 3-4 days. 

Festive Floor Grazing: 

Old Habit: using the “five-second rule" to decide whether to eat food that fell on the floor 

New Tradition: Do not eat holiday treats that have touched the ground. 

Source: https://www.eatright.org/food/cultural-cuisines-and-traditions/holidays-and-celebrations/new-holiday-traditions 

Thyroid Health 101: Understanding Diseases, Risk Factors and Nutrition

    The article "Thyroid Health 101: Understanding Diseases, Risk Factors and Nutrition" explores the critical role of the thyroid gland in regulating numerous bodily functions, including metabolism, energy production, and hormone balance while also discussing thyroid disorders and their symptoms, risk factors of thyroid disorders, and the role nutrition plays in thyroid function. Located in the neck, the thyroid is responsible for producing hormones that influence nearly every cell and organ in the body. Disruptions in its functioning can lead to significant health challenges. 

    The piece outlines two primary thyroid disorders: hypothyroidism and hyperthyroidism. Hypothyroidism, characterized by an underactive thyroid, often results in fatigue, weight gain, and cold sensitivity. Conversely, hyperthyroidism, marked by an overactive thyroid, may cause symptoms such as weight loss, increased heart rate, and nervousness. Both conditions can significantly impact quality of life if left untreated. The risk factors for thyroid issues include family history, iodine deficiency, and certain lifestyle factors. 

    Nutrition plays a pivotal role in thyroid health. Adequate iodine intake is essential for hormone production, but both deficiencies and excessive amounts can lead to thyroid dysfunction. Selenium and zinc are also highlighted as important nutrients for supporting thyroid activity. The article notes that certain foods, such as raw cruciferous vegetables and soy products, contain compounds that may interfere with thyroid function, particularly in individuals with pre-existing conditions. However, these effects are generally mitigated through cooking and moderation. Consuming a diet with seafood, dairy, and iodized salt can help ensure that the body is getting enough iodine and assist in preventing thyroid disorders.  

    Risk factors for thyroid disorders include genetic predisposition, autoimmune diseases such as Hashimoto's thyroiditis or Graves' disease, and environmental exposures. Stress and lifestyle factors can also influence thyroid health. Early diagnosis and treatment are critical, and the article stresses the importance of consulting healthcare professionals for personalized care.

    Finally, the article underscores the role of registered dietitian nutritionists in managing thyroid-related conditions. These professionals can provide tailored dietary recommendations to support thyroid function and overall wellness to enhance one’s quality of life. By adopting a balanced diet and addressing individual risk factors, individuals can optimize their thyroid health and mitigate the impact of these conditions on their lives. 

Source: https://www.eatright.org/health/health-conditions/endocrine-disorders/thyroid-health-101 

 

Feeding Your Body, Feeding Your Brain

Taking care of your brain is just as important as taking care of your body. As we age, this becomes even more important than before because the risk of dementia increases over time. 6 million Americans ages 65 and older are affected by Alzheimer’s disease which is the most common cause of dementia for adults. Other diseases like Parkinson’s disease, alcoholism, stroke, multiple sclerosis (MS), amyotrophic lateral sclerosis (ALS), traumatic head injury, diabetes, high blood pressure and heart disease are also common conditions that cause dementia, so it is important to manage what we can.  

Getting regular physical activity, socializing, limiting alcohol intake and not smoking can reduce the risk for dementia. Although research has proved that eating patterns can help protect against cognitive incline. Certain nutrients are especially important for brain health, so let's dive into these! 

About 60% of our brains are made up of polyunsaturated fatty acids but specifically DHA (docosahexaenoic acid), a type of omega-3 fatty acid. Research suggests that diets rich in omega-3s and low in saturated fat intake lower the risk of cognitive incline.  

B vitamins like B6, B12 and folate are known for metabolizing homocysteine which is an amino acid found in protein sources. High levels of homocysteine have been found to be a risk factor for cognitive impairment. B vitamins are involved in different aspects of brain function, and deficiencies that may affect mental health and cognitive health issues.  

The brain is very susceptible to damage caused by radicals, which are substances that attack healthy cells. These can be reduced by consuming foods high in antioxidants and phytonutrients. Vitamins C, E, and the mineral selenium and phytonutrients like lycopene are known antioxidants and minimize this damage. Other phytonutrients like anthocyanins that give fruits and vegetables their color have also been found to help with brain function.  

Vitamin D is found in almost every cell in the body including the brain cells. It has been found that Vitamin D has protective effects against cognitive decline. Research has found that low blood levels of Vitamin D can affect the brain. 

Choline is essential for fat transport and metabolism. It is also necessary for normal brain and nervous system function, muscle control and other functions.  

Getting these nutrients in a variety of fruits, vegetables, whole grains, protein, and healthy fats is important. This includes fruits like strawberries, blueberries, citrus fruits, grapes, watermelon. Vegetables like dark, leafy greens such as spinach, kale, collard greens and broccoli. Foods like whole-wheat bread, oats, quinoa, seafood like shellfish and salmon, nuts, beans and lentils, whole eggs, skinless chicken, turkey, sources of unsaturated fats like avocados and olive oil.  

Although eating healthy food choices is important, it is also important to pay attention to other aspects of your health like getting enough sleep, managing stress, staying hydrated and incorporating regular physical activity into your daily routine.  

 

Source: https://www.eatright.org/health/wellness/healthful-habits/feeding-your-body-feeding-your-brain  

10 Holiday Home Food Safety Tips

    Eating and cooking with family and friends is one of the many highlights of the holiday season. For many holidays, food is an integral part of celebration; however, it can easily become a serious health hazard. Foodborne illnesses can be easily caught and spread if food is not safely stored, prepared, and cooked. These 10 easy-to-follow practices will help prevent foodborne illness and ensure a fun and safe holiday! 

1. Defrost carefully. Defrost food only in the refrigerator, microwave, or in a cool water bath (inside a leak-proof plastic bag). When defrosting food in the cool water bath, you must be sure to replace the water every 30 minutes. Never defrost your food at room temperature, on the counter, or in warm water! When defrosting food in the fridge, cover raw meat and place it on the bottom shelf to prevent cross-contamination. When defrosting foods in the microwave remember to cook it immediately afterward. 

2. Wash hands before, during, and after food preparation. Wash your hands with soap in clean, warm running water for at least 20 seconds. This can prevent a significant percentage of food poisoning cases. Be sure to always wash your hands after switching tasks, such as handling raw meat and then cutting vegetables. 

3. Keep kitchen surfaces clean. Clean surfaces such as countertops, cutting boards, refrigerator door handles, and used utensils with hot, soapy water. 

4. Use two cutting boards. One cutting board should be dedicated to cutting raw meat, poultry, and fish while the second cutting board should be dedicated to cutting fruits, vegetables, and other ready-to-eat foods. This is an easy way to prevent cross-contamination while cooking. 

5. Employ different utensils for different tasks. Different spoons, forks, and other serving utensils should be used when serving food. You should never use the same utensil to stir or serve the same food. Never reuse a utensil that was used to taste foods! 

6. Resist temptation. While it may be common, eating foods containing raw eggs or uncooked flour, such as cookie dough, can lead to food poisoning. These ingredients contain harmful bacteria and must be cooked before consumption. 

7. Buy and use a food thermometer. Using a thermometer is the safest way to determine whether a food has been cooked to its proper internal temperature. 

8. Refrigerate food within two hours of serving. Doing this will help prevent the growth of bacteria that can lead to food poisoning. It is important to remember that your refrigerator should be set at below 40°F! 

9. Know how to handle mold. Some foods such as firm fruits and vegetables and hard cheese can be used, but you should remove about one inch around the moldy spot. However, soft fruits, vegetables, cheeses, casseroles, and any other high moisture content foods (bread, jam, or yogurt) must be thrown away if it begins to mold. 

10. Practice kitchen safety. Being proactive will ensure that no accidents happen in the kitchen. Preparing the tools and resources needed before your holiday celebration is one way to practice kitchen safety. 

    While you may want to create an exciting and unique menu, it is important to remember who your audience will be. For example, high-risk foods should be avoided if there are guests particularly vulnerable to food poisoning such as older adults, pregnant women, young children, and people with weakened immune systems. Practicing safe food handling and taking exceptional care of high-risk foods, such as raw eggs, raw or unpasteurized dairy products, raw fish or shellfish, and raw or rare meat and undercooked poultry will help prevent foodborne illness! 

    Safely storing leftovers is just as important as safely preparing and cooking food. Perishable foods should not be left at room temperature for more than two hours. Freeze or refrigerate leftovers within two hours of serving, otherwise throw them out. However, in hot weather, 90°F or above, refrigerate or toss food within one hour of serving. It is important to check that your refrigerator is 40°F or below and the freezer is 0°F or below. If you are unsure of the safety of holiday leftovers remember this saying, “When in doubt, throw it out”! 

Source: https://www.eatright.org/food/cultural-cuisines-and-traditions/holidays-and-celebrations/10-holiday-home-food-safety-tips