Gateway to Health Challenge
Newsletters
Week 10
Home Cooking:
Recipe for Healthy Eating and a Achieving a Healthy Weight
By Linda Rellergert, University of Missouri Extension, adapted by Molly Vetter-Smith, University of Missouri Extension
A major goal for this newsletter is to help people
experience healthful and pleasurable eating. One of the best
ways to achieve this goal is to cook and serve family meals,
or just cooking for yourself if you live alone.
Unfortunately, both cooking and eating family meals are
in decline today in America. Some of the reasons given for
this trend are time pressures, lack of skills or lack of
interest, and greater than ever ease of access to fast food
restaurants. This article sets out some arguments in favor
of getting reacquainted with the kitchen as well as the
pleasures of healthy eating.
Let’s start by dispelling some myths that keep people
from giving home cooking a try.
Myth #1 Good taste is incompatible with good
nutrition.
Nutritious foods do taste good—honest! If your
experience with good nutrition has been limited to
institutional cooking like that in schools or hospitals,
reconsider please! Or, if you were forced as a child to eat
your vegetables before dessert, cast aside those old
feelings and give good nutrition a second chance. Fresh
vegetables, served either raw or lightly cooked, properly
seasoned with (gasp!) a little salt, pepper and (yikes!)
olive oil are truly delicious. Ripe, luscious just picked
fruit served on top of ice cream or angle food cake—what
could be better? Good food properly prepared is tasty as
well as good for you. Moderate portions of ice cream or cake
as well as seasonings like salt and butter, can fit into
healthy eating.
Myth #2 Cooking is too time consuming.
Buying, cooking and cleaning up meals does take time, but so
does driving to a restaurant, waiting to order and then more
waiting for your food. Many recipes have been developed
using few ingredients to speed preparation and ease clean
up. Plus, family meals need not be gourmet affairs. Simple
soup and salad meals can be on the table in half the time it
takes to get take-out. Small appliances like slow cookers,
pressure saucepans and microwave ovens help cooks shorten
actual hands-on cooking time. And, as with other skills, the
more you do it, the better and faster you become.
Consider, too, that while preparing family meals you also
have an opportunity to spend quality time with your
children. While teaching them about nutrition and food
preparation you are showing them that you care about them
and their health. Share the work with other family members.
Even very young children can help set the table, tear
lettuce for a salad and wash fruits and vegetables.
Myth #3 Cooking is boring.
Cooking can be creative and enjoyable. Try watching some
of the cooking shows on TV to see why people like to cook.
Instead of tackling an entire meal, buy some prepared foods
and just fix the salad or vegetable to go with them. Play
some upbeat music while you cook to liven up the kitchen. Be
adventuresome and try recipes for exotic foods you’ve
sampled on vacation. Form a cooking club with other parents
or friends to make cooking a more social event.
Myth #4 Cooking for just one or two people is too much
trouble.
Good nutrition and good tasting food are essential for the
health of all. Consider some of the advantages of cooking
for one or two. No need to cater to the likes and dislikes
of others. You can fix whatever you like, however you like
it. More expensive foods that might be out of the question
for a larger family can fit into the food budget at least
occasionally. No need to cook as often—just freeze leftovers
in meal-size portions to serve later.
If you still need more reasons to give cooking a whirl,
consider these arguments:
- Rising gas prices. Home prepared meals are less
expensive than eating out even if you are eating from the
dollar menu. The biggest expense for fast food and other
restaurants are the people who work there. By supplying
the labor—yours and other family members—you cut food
costs dramatically. A home prepared meal, on average,
costs less than $2 per meal.
- Your Waistline. You are less likely to overeat
when eating home prepared because you can serve yourself a
portion that fits your hunger. When eating out, you can
not control portion size. Because of larger portion than
your body needs, and that you spent your valued dollar on
the food, you are more likely to eat past the initial
feeling of fullness when eating out.
- Quality and Taste. When you cook, you control
the choice of recipe, the amount and kind of seasonings
and quality of ingredients. Fast food is cheap for a
reason: they use lower quality food.
- Your physical health. Home prepared foods are
likely to be more nutritious because you can use higher
quality ingredients, add vegetables, lower fat
ingredients, less salt and more herbs. For example, you
can add nutrition boosters like more lean meat,
vegetables, whole grains, and/or beans. You can use
heart-healthy fat to prepare your food such as olive oil,
canola oil, and heart-healthy margarines (no trans fat and
added omega-3 fatty acids).
- Your mental health. Cooking can become a time to be creative and enjoy some quite time by taking a break from the “daily grind”. Or, cooking can be a social activity you can do with family or a friend. Most importantly, preparing a healthy meal for yourself makes you feel good about yourself that you are taking care of your health.
For more ideas or inspiration to get you cooking, visit you’re a book store to look at cookbooks and magazines for new recipes.
Alice Henneman, an Extension Educator in Lincoln, Nebraska has a wonderful web site loaded with ideas and helps for home cooks. Check out Cook It Quick at http://lancaster.unl.edu/food/ciq.shtml.
Local newspapers and other newsletters are another source of cooking inspiration, as are commodity groups, grocery stores and other internet sites. Bon Appetit!
NUTRITION TIP OF THE WEEK:
Quick and Easy Meals at Home
The following quick menu to help you get started with
preparing meals at home instead of eating out. Start with
any that seem familiar and that fit your family’s
preferences. Move on to something new once you’ve mastered
those.
With a repertoire of two to three weeks of menus, consider using them as cycle menus. That is, use the same set of menus repeatedly so you have an easy answer to the “what’s for dinner” dilemma. Sprinkle in a few seasonally-appropriate foods to take advantage of fresh fruits and vegetables as they come on the market.
Breakfast Dinner—Denver Omelet: sautéed onion, green pepper, optional chile peppers and cheese folded into an omelet, served with sliced tomatoes or salsa, whole wheat toast or tortilla and fruit. Serve with a fresh fruit salad with seasonal fruits.
Quick Pasta Primavera—cook whole wheat pasta in
large quantity of boiling water. When pasta is done, place
frozen mixed vegetables in colander. Pour cooked pasta over
frozen vegetables. Meanwhile, swirl small amount of olive
oil in pasta pan. Season with basil, garlic salt and chili
pepper flakes (optional). Return pasta and vegetables to pan
and stir to coat with olive oil and heat over low heat until
vegetables are hot. Serve with grated parmesan cheese on
top, and a fresh green salad on the side.
Speedy Soup ‘n’ Sandwich Supper—stir up a speedy minestrone by cooking small amount of pasta and frozen mixed vegetables with a can of seasoned chopped tomatoes and a can of low sodium chicken broth. Pair with your favorite sandwich made with whole grain bread.
Fire up the Grill—make an all-grilled meal by
cooking your favorite meat and vegetables on the grill.
Season with balsamic vinegar instead of barbeque sauce for a
different flavor. Fresh or canned peach halves heat in a
couple of minutes on the grill. Top with a little vanilla
yogurt and a few chopped nuts for dessert.
Salad Supper—many salads are meaty enough for a
main dish like chef’s, spinach or Cobb. Add a can of tuna or
chicken to a mixed green salad. Salads that combine cheese,
nuts and fruit with greens are another option. Add crusty
bread and you might still have room for pudding (instant)
for dessert.
Quick Chili—as a base for chili mac, tacos or taco
salad, or on top of baked potato. Cook one pound lean ground
beef or turkey with 1 small chopped onion and a minced
garlic clove. Drain any fat and add a can of chopped
tomatoes and a can of chili flavored beans. Add additional
chili powder if desired.
Mom’s Emergency Pantry Meal—salmon or tuna patties made with canned salmon or tuna, bread crumbs, beaten egg and a little mayo sautéed in a nonstick skillet coated with cooking spray. Serve with boxed macaroni and cheese made with nonfat milk and 3 tablespoons of margarine instead of ¼ cup. Heat a canned or frozen vegetables.
EXERCISE TIP OF THE WEEK:
Target Heart Rate
By Greta Hopke, University of Missouri Extension
When performing aerobic exercise, such as walking, jogging, swimming, cycling, etc., for at least 30 minutes, it is recommended to exercise within a target heart rate range to get optimum health benefits without increasing risks. The American College of Sports Medicine recommends a heart rate range of 55-90% of your maximum heart rate. To determine Maximum heart rate subtract your age from 220.
Here is an example of determining target heart rate range:
Age = 33
220 - 33 =187 (This is the Maximum Heart Rate)
187 x .55 = 103 (This is the lower heart rate limit)
187 x .90 = 168 (This is the upper heart rate limit)
When calculating your heart rate, find your pulse on your neck or wrist; count the number of heart beats in 10 seconds; multiply that number by 6, this is the number of beats per minutes. Therefore, when performing aerobic exercise, this individual should aim to keep their heart rate between 103 and 168 beats per minute.
The American College of Sports Medicine states, "For most people, exercising at the lower end of the exercise heart rate range for a longer time is better than exercising at the higher end of the range for a shorter time. Exercising at the lower intensity will improve your overall fitness." (American College of Sports Medicine http://www.acsm.org/index.htm)
As you progress through your fitness program, challenge
yourself by increasing the intensity or length of your
workout. And remember, each individual is different, if you
find it too difficult or too easy at the current intensity,
adjust accordingly.
RECIPE OF THE WEEK:
Combine two of life’s greatest pleasures—eating delicious
food and play. Walk the trails, enjoy shady trees, singing
birds, fly a kite, or play in the park!
Wraps are great picnic food or food to have when you are out at the ballpark or soccer field with your kids. They can be made ahead, wrapped in plastic wrap and refrigerated until time to head out the door. Of course, you’ll want to put them in an insulated carrier or cooler with an ice pack to keep them cold and safe until time to picnic. Add an assortment of fresh fruit like berries, peaches and bananas and a jug of iced tea, and you’re all set for a great al fresco spring meal.
Southwest Tortilla Wraps
4, 10 or 12 inch whole wheat/multi-grain tortillas
4 Tbsp. low-fat mayonnaise
1/2 cup chunky salsa
4 oz. sliced deli turkey or chicken
(could also use pre-cooked chicken breasts,
chopped)
1/3 cup shredded low-fat cheddar cheese
1 cup thin strips red and/or green pepper
1/4 cup sliced green onions
2 Tbsp. sliced black olives (optional)
1 cup black beans
1 cup shredded lettuce
pinch of cayenne pepper (optional)
Spread 1 Tbsp of mayonnaise on each tortilla; spread salsa over mayonnaise, leaving a 1-inch margin around the tortilla. Top tortillas with meat, cheese, vegetables, black beans and cayenne pepper as desired. Then fold in one or both ends and roll from one edge of the tortilla. Wrap in plastic wrap and then refrigerate. Serves 4.
 |
Site Administrator: |
|
|
|