Healthy Santa Clarita Snack Box

The Snack Box is filled with healthy nuggets of information to quench your thirst for a healthy lifestyle! Check back each month for new information

February 2012

Diet and Oral Health
To prevent cavities and maintain good oral health, your diet -- what you eat and how often you eat -- are important factors. Changes in your mouth start the minute you eat certain foods. Bacteria in the mouth convert sugars from the foods you eat to acids, and it's the acids that begin to attack the enamel on teeth, starting the decay process. The more often you eat and snack, the more frequently you are exposing your teeth to the cycle of decay.

Mouth-Healthy Foods and Drinks
The best food choices for the health of your mouth include cheeses, chicken or other meats, nuts, and milk. These foods are thought to protect tooth enamel by providing the calcium and phosphorus needed to remineralize teeth (a natural process by which minerals are redeposited in tooth enamel after being removed by acids).

Other food choices include firm/crunchy fruits (for example, apples and pears) and vegetables. These foods have a high water content, which dilutes the effects of the sugars they contain, and stimulate the flow of saliva (which helps protect against decay by washing away food particles and buffering acid). Acidic foods, such as citrus fruits, tomatoes, and lemons, should be eaten as part of a larger meal to minimize the acid from them.

Poor food choices include candy, cakes, pies, breads, muffins, potato chips, pretzels, french fries, bananas, and dried fruits. These foods contain large amounts of sugar and/or can stick to teeth, providing a fuel source for bacteria.

The best beverage choices include water (especially fluoridated water), milk, and unsweetened tea. Limit your consumption of sugar-containing drinks, including soft drinks, lemonade, and coffee or tea with added sugar. Also, avoid day-long sipping of sugar-containing drinks -- day-long sipping exposes your teeth to constant sugar and, in turn, constant decay-causing acids.

Source: WebMD Medical Reference

December 2011

December is Tropical Fruits Month
About Fruits & Veggies — More Matters

Fruits & Veggies — More Matters™ is a dynamic health initiative that consumers will see in stores, online, at home and on packaging. It replaces the existing 5 A Day awareness program and will leverage the 5 A Day heritage and success to further inspire and support consumers to eat more fruits and vegetables, showcasing the unrivaled combination of great taste, nutrition, abundant variety, and various product forms (fresh, frozen, canned, dried, and 100% juice). It also will build upon the body of science that indicates that increased daily consumption of fruits and vegetables may help prevent many chronic diseases.

For more information on the Fruits and Veggies — More Matters health initiative, please visit PBH at www.fruitsandveggiesmorematters.org.* You will also find activities and tips for getting children involved as well as more recipes.

November 2011

Tips to survive a Healthy Thanksgiving Feast

Thanksgiving meals are traditionally family events where certain kinds of food are served. The key to unwanted stuffing is - everything in moderation.

Drink Plenty of Water: Water helps control your appetite by making you feel fuller faster.
Eat Slowly: It takes 20 minutes for your brain to register that you're full. So, savor your food, drink lots of water and slow down. Give your mind a chance to catch up with your body. According to experts, eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food.
Eat Before the Party Starts: Don't go to dinner starving. Eat a healthy breakfast and a low calorie snack before hitting the Thanksgiving buffet. Start your day with a small but satisfying breakfast -- such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk -- so you won't be starving when you arrive at the gathering. You're less likely to overeat if you've got your appetite under control.
Eat the Special Stuff: Don't blow your precious calories on large portions of food you can eat everyday. Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods. While each of us has our own favorites, keep in mind that some holiday foods are better choices than others. White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories.
No Seconds: If you eat slowly and drink plenty of water with your meal, you shouldn't feel the need to go for seconds. If you're being pressured by your host to take seconds, politely say, "No."
Avoid Finger Foods: Hor d'oeurves can be high in calories and fat. Don't eat anything that doesn't require a knife and fork. Cooked vegetables also make great finger foods. Go for small amounts of cooked squash, sweet potato, white potato, beans and carrots.
Survey the Buffet: Before diving head first into the buffet, give it an overlook. What items will make a satisfying and healthy dinner? What indulgences will you allow yourself? Limit a variety of foods as it stimulates the appetite. Only take two items at a time. Don't put 20 different items on your plate at once.
Stop When You're Full: It sounds obvious, but stopping when you're full is probably one of the harder things to do at the Thanksgiving table when everyone else is helping themselves to seconds. It will be easier to stop if you slow down, drink water, wear snug pants and push away from the table when you're done.
Drink Alcohol in Moderation: Have a glass of wine or a wine spritzer and between alcoholic drinks, enjoy sparkling water, this way you stay hydrated, limit alcohol calories, and stay sober.
Make Healthy Choices: Fortunately, many Thanksgiving mainstays fit into a healthy diet. Turkey is a great source of protein and sweet potatoes are loaded with vitamin A. Just choose wisely. Eat white turkey meat rather than the dark stuff, which contains twice as much fat. If you're preparing the meal, cut back on salt and butter in the side dishes. Try to use whole-grain breads and cereals whenever possible; they are rich in fiber and the B vitamins that are not so abundant in simple carbohydrates (white and refined grains, cereals, flours, and starches). Brown and wild rice and millet are a source of some protein, magnesium, fiber and iron. Quinoa is particularly packed with protein and fiber and other nutrients. Seeds and nuts are good sources of protein and the good type of fats.
Say No: Some people show their love through food. What you put in your body is your business. Rehearse politely saying "no" in your head. If you've let your hosts know that you're on a diet, they shouldn't take offense at your abstaining from another round of mashed potatoes.
Above all, create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods. Take a walk early in the day and then again after dinner. It is a wonderful way for families to get physical activity and enjoy the holiday together.

Be creative and innovative! Have fun and add new foods to your Thanksgiving meal!

Source: WomenFitness.net

October 2011

Healthy Snacks for Runners

Skip the Chips and Grab a Healthful Snack

By Christine Luff, About.com Guide

Get out and Get Movin' One of the benefits of running is that you can get away with eating sweets and other high-calorie snacks in your diet every so often. You'll definitely run and feel better, though, when you're eating healthful, nutritious foods, including snacks. So the next time you're reaching for that bag of potato chips or a package of Oreos, consider one of these healthful snacks instead:

Apple slices with peanut butter

Everyone knows apples are good for you, but they're not always, well, satisfying. Try eating apple slices with a little bit of peanut butter, which is a great source of healthful fat and protein. Opt for all-natural peanut butter to steer clear of added sugar and hydrogenated oils.

Plain yogurt with fresh fruit

Low in fat and fairly high in carbohydrates, yogurt is also an excellent source of calcium, protein and potassium. Its live and active cultures are good for the digestive system.

Bananas

You'll get carbs from bananas as well as potassium, which helps prevent muscle cramps. The simple sugars and low amount of fiber make bananas especially easy to digest, which means they're a good pre-run snack (just make sure you still give yourself at least 90 minutes to digest before running after eating).

Smoothies

Mix 1/2 cup of skim milk or juice, a banana, and frozen strawberries (or other fruits you love) in a blender for a tasty and refreshing smoothie.

Chocolate milk

Chocolate milk provides plenty of protein, carbohydrates and B vitamins — making it a great recovery drink. Cold chocolate milk tastes pretty refreshing after a run. Another benefit: The calcium will help keep your bones strong.

Carrots

Carrots fill you up but are low in calories, making them a great snack for runners who are trying to lose weight or maintain their current weight. A great time to eat them is when you're hungry before dinner, so you can satisfy your hunger pangs and avoid overeating during dinner.

Cereal bars

When you need a snack that's easy to pack in your gym bag, cereal bars can be a healthful option. Just be careful when selecting your cereal bars — some of them contain as much fat and sugar as candy bars! Choose bars with just a few ingredients, so you know they're not filled with unnecessary additives.

Popcorn

As long as it's not loaded with butter, oil, sugar, or loads of salt, air-popped popcorn can be a healthy, low-cal snack. Corn kernels are a whole grain, so they have similar nutritional benefits to brown rice or whole wheat. Popcorn is also full of fiber, so even a 100-calorie serving (about 3 cups) will help you feel fuller longer.

September 2011

Easy Ways to Get Your Fruits and Vegetables

We know they are good for us, but when it comes to eating fruits and vegetables, Americans aren't hitting the mark. A recent report from the Centers for Disease Control and Prevention found that over the past decade, fruit consumption has gone down by 2 percent and vegetable consumption has flat lined.

The current Dietary Guidelines for Americans recommend eating 2 cups of fruit and 2½ cups of vegetables a day (based on a daily diet of 2,000 calories.) Try these easy ways to reach it:

Blend frozen fruit with low-fat milk, low-fat yogurt or tofu for a breakfast smoothie.
Roast vegetables in olive oil for a side dish.
Keep dried fruit on hand as a snack.
Stock your freezer with frozen vegetables to add to casseroles, stir fry, pasta sauces and soups.
Put fruit in plain sight in your kitchen. The easier it is to see, the more you will reach for it.
Top sandwiches and pizzas with sliced vegetables.

Whether you use frozen, canned or fresh fruits and vegetables, you'll reap the benefits.
Produced by ADA's Strategic Communications Team
Source Note: CDC's Report can be found in the Sept. 10 issue of the CDC's Morbidity and Mortality Weekly Report

August 2011

Healthy Santa Clarita Food Pyramid School lunches don't have to be difficult or complicated. Kids like simple things. Lunches can be easy, nutritious and delicious. With some ingenuity and a kid-like point of view, you can make your children lunches they will be happy to take to school. These easy school lunch ideas are balanced, healthy and fun to eat.

Stuffed Apples
Kids love stuffed apples. They get a protein and vitamin punch that tastes great. Wash and core the apple. Mix peanut butter and raisins together and stuff the mixture into the center of the apple. Add coconut if your child likes it. Chocolate chips can add some dessert fun and walnuts or yogurt covered raisins make good substitutions. The apple is easily stored in a plastic container or bag and the fruit does not go brown because the peanut butter keeps it fresh.

Fruit Kebabs
Small cubes of fruit, kebab sticks and some night-before fun makes this snack or lunch addition great for energy and nutrition. Grapes are a must, banana chunks (not overripe), pineapple and pear pieces and apples of any variety; the combinations are unlimited. You'll find out more about the fruits your kids like or don't like as they have fun making the kebabs and you can make more than a few days worth. Wrap each in a plastic lunch bag or cling film and refrigerate them.

Veggie Wraps
Lettuces, especially those with the consistency and flexibility of butter lettuce, are perfect to use for wraps for school lunches. With mixtures of tuna, chicken or egg salad wrapped in cheese and a few lettuce leaves, kids can eat them on the go. The wraps store easily in a plastic box. Make extras so they can share with their friends. Large leaves of lettuce wrap around twice and hold better.

Sandwich Switches
Make lunch sandwiches with two kinds of bread. One might be a light whole wheat and the other a dark grain bread. Use their favorite sandwich fixings and when you cut the bread, flip one side over so that both types of bread can be seen. Cut into four and flip one again for a checkerboard look.

Cheese and Smackers
Cheese and crackers are a good lunch snack. Liven things up by putting a dollop of dip in with the cheese. Dill, french-onion, peanut butter or mayo, add a bit of flavor to otherwise ordinary snacking. Use veggie crackers or other tasty types and try adding a pickle slice or pepperoni piece. Let your kids help you put them together, packaging them up for their own lunches.
Lunches shouldn't be boring, non-nutritious or hard to make. With a few simple steps, your kids will enjoy what they find in their lunch bag each day.

July 2011

Fruits and Veggies July’s in-season produce comes into season, and all those red, white, and even blue foods are ripe for the picking!

Fruits: Strawberries, Raspberries, Blueberries, Red and White Currants, Gooseberries

Vegetables: Peas, Green Beans, Cucumbers, Lettuce Varieties, Radishes, Garlic

Any of these are best served fresh off the stem and eaten as-is, (OK, maybe not the radishes and garlic), but they can also be prepared in a number of ways to really enjoy their flavors, aromas, and colors.

June 2011

Summertime brings with it a bounty of fresh. Keep these handy tips in mind when choosing summer fruit and you'll always get the pick of the crop.

Blueberries

When buying fresh blueberries look for firm, dry fruit that is smooth and relatively free of stems and leaves.
While size is not an indicator of maturity, color is. Berries should be deep purple-blue to blue-black in color.
Reddish berries aren't ripe, although they may be used in cooking.
Avoid containers of berries with juice stains, which may be a sign that the berries are crushed and possibly moldy.
Soft, watery fruit means that berries are overripe, while wrinkled fruit means they have been stored too long.
Fresh berries should be stored covered, in the refrigerator.
Wash just before using and use within 6 days of purchase.

Cantaloupe

Look for a nice rounded shape.
Golden colored melons are at the peak of ripeness.
Green melons will ripen at room temperature in a couple of days.
Choose a cantaloupe with evenly distributed "netting" or the markings on the fruit's surface.
A ripe cantaloupe should give off a mild melon aroma.

Honeydew Melon

A ripe honeydew has a creamy yellow rind that's slightly soft.
If your melon is completely ripe, hold at room temperature for 2-4 days before cutting.
Like the cantaloupe, ripe fruit will give off a mild sweet melon aroma.

Kiwi Fruit

Ripe fruit should give to gentle pressure but not be overly mushy.
Look for uniform brown color and fuzzy skin.
Juicy fruit will feel heavy for its size.

Mango

Ripe fruit can range from green or green with red and/or orange in color.
Ripe mangoes will yield to gentle pressure but should not be overly mushy.
Look for smooth unblemished skin.
Fruit that feels heavy for its size will be most juicy.
Mangoes continue to ripen after picking. Store at room temperature for 2-5 days to ripen.

Papayas

Ripe papayas can range in color from yellow-green to yellow-orange.
Look for smooth unblemished skin
Papayas are harvested unripe and green; however they will ripen in 3-5 days at room temperature.
Ripe papayas will keep refrigerated for about a week.

Peaches/Nectarines/Plums

Look for fruit that feels heavy for its size, a sign of juiciness.
Look for smooth unblemished skin.
Fruit will continue to ripen after it's picked. Speed along the ripening process by storing at room temperature in a brown paper bag for a day or two.
Ripe fruit should be soft enough to yield to the touch, but not overly mushy.
Ripe fruit will give off a delicate sweet aroma.

Pineapple

The most important indicator of a ripe pineapple is scent. Pick up a pineapple, turn it over and smell the bottom – if it has a mild, sweet aroma of pineapple, you have a ripe fruit. The less scent, the less ripe the pineapple. If the scent is overpowering, the fruit may even be too ripe and won't keep long.
Pineapples do not ripen after they are picked, so it's important to choose a good one, because your stuck with it in that stage of ripeness, which ill affect the intensity and sweetness of the fruit. Pineapples will soften and lighten in color after picking, but not ripen.
Dark spots on the bottom of the pineapple are an indication of an overly ripe fruit that's starting to go bad.
Keep in mind that a lot of the fruit is wasted in the pineapple because of the peeling process. The larger the pineapple, the larger the portion of edible fruit.

Raspberries/Blackberries

Avoid containers of berries with juice stains, which may be a sign that the berries are crushed and possibly moldy.
Soft, watery fruit means that berries are overripe, while wrinkled fruit means they have been stored too long.
Fresh berries should be stored covered, in the refrigerator.
Wash just before using and use within 1-3 days of purchase.

Strawberries

When buying, look for plump, bright red, fully ripe berries.
The top leaves should be attached, green and fresh looking.
The size of the strawberry is not important. All strawberries, large and small, have the potential to be equally sweet and juicy.
Sort and remove any bruised or damaged berries as soon as possible, being in contact with spoiled fruit can cause good fruit to go bad quicker.
Place the berries in cool, well ventilated containers (32 to 40°F / 0 to 5°C). The moisture content of fresh strawberries is high, so store uncovered or loosely covered.
Hull strawberries and rinse gently right before serving. Careful storing and handling will help the berries maintain maximum flavor, color and texture.
To keep strawberries from absorbing large quantities of water, hull after washing. A salad spinner works well for removing excess water from berries.

Watermelon

Watermelon will not ripen after it's cut, so it's important to choose carefully.
Look for firm watermelons with a dull outer skin.
The bottom of the melon should be pale green to pale yellow or even beginning to turn white.
When you thump the watermelon, it should give a hollow sign. This favorite testing method isn't always completely accurate however, as sometimes an overly ripe melon will also sound hollow.
If you're buying sliced watermelon, look for a bright, deeply colored pink to red flesh.
A lot of fibers or white streaks in a cut piece of watermelon indicate an over ripe, older fruit.

May 2011

Bike helmet Safety first! Bike riding is a lot of fun, but accidents happen. The safest way to use your bike is for transportation, not play. Every year, about 300,000 kids go to the emergency department because of bike injuries, and at least 10,000 kids have injuries that require a few days in the hospital. Some of these injuries are so serious that children die, usually from head injuries.

A head injury can mean brain injury. That's why it's so important to wear your bike helmet. Wearing one doesn't mean you can be reckless, but a helmet will provide some protection for your face, head, and brain in case you fall down.

March 2011

Savor the Rainbow

Color of Produce	Benefits
Green broccoli, green peas, leafy greens, kiwi, honey dew	Contains the phytonutrient lutein which hells to maintain good vision and reduces risks of cataracts
Orange carrots, sweet potatoes, mangos, apricots, cantaloupe, papaya	Contains beta carotene which supports a healthy immune system
Red tomatoes, watermelon, pink grapefruit, cherries, strawberries	Contains lycopene and anthocyanins that may reduce the risk of prostate, breast and skin cancer
Blue/Purple blueberries, blackberries, purple grapes, prunes, raisins, plums, eggplant	Contains anthocyanins and phenolic compounds. These nutrients are powerful antioxidants that help to reduce the risk of age-related memory loss
White garlic, scallions, onions, leeks, chives	Contains the phytonutrient allicin that helps to support a healthy immune system

February 2011

Heart-healthy diet: 8 steps to prevent heart disease

Changing your eating habits can be tough. Start with these eight strategies to kick-start your way toward a heart-healthy diet.

Although you might know eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.

Limit unhealthy fats and cholesterol
Choose low-fat protein source
Eat more vegetables and fruits
Select whole grains
Reduce the salt in your food
Control your portion size
Plan ahead: Create daily menus
Allow yourself an occasional treat

Source: Mayo Clinic staff