LONG ISLAND CARES -
THE HARRY CHAPIN FOOD BANK
AGENCY NEWSLETTER - MARCH 2004
Previous
Issues
Tiny Bites Total Big Calories!
ü Bite 1.
One-fourth cup of orange juice remains in the carton. You might as well
finish it, right? Calories: 26
ü Bite 2.
Two tablespoons of granola are left in the box. It’s hardly worth returning it
to the cupboard. You add it to your serving of cereal. Calories: 64
ü Bite 3.
You add two tablespoons of powdered cream substitute in the coffee at work.
Someone made really strong coffee today. Adding creamer is the only way you can
stand the taste. Calories: 20
ü Bite 4.
You take a small “sample” of the cake in the break room. Well, maybe a second
“sliver” would be OK too! Calories: 73
ü Bite 5.
Oops! You forgot to ask them to leave the mayo of the sandwich at noon.
Calories: 100
ü Bite 6.
Add two mints. You also forgot to have them leave off the onion! Better have a
mint or two for your breath, just in case. Calories: 20
ü Bite 7.
You take a small chocolate from your co-worker’s candy jar. You have to finish a
large report this afternoon. This is for medicinal purposes only! Calories:
25
ü Bites 8.
A second bit of chocolate from your co-worker’s jar. You finished the report –
what better way to celebrate? And besides, it’s just a tiny piece of candy.
Calories: 25
ü Bite 9.
There you are with a handful of snack mix. The gang has gotten together after
work to celebrate completing the report. You just order mineral water; but
surely just a handful of the mix can’t have many calories. Calories: 105
ü Bite 10.
Cheese on cracker at the grocery store. After all, it’s just a small sample.
Calories: 55
ü Bite 11.
Two tablespoons of macaroni and cheese. You are trying out a new recipe. You
taste as you cook to get the seasonings just right. Calories: 54
ü Bite 12.
One-fourth cup macaroni and cheese. Your new recipe tasted great; however,
there’s a small amount left over. It hardly seems worth the effort to
refrigerate only a one-fourth cup. You don’t want to toss it, so you eat it.
Calories: 108
üü The Grand Total of “Extra” Calories for the Day: 675
(Courtesy of the University of Nebraska Cooperative Extension)
MARCH celebrations…
The theme for National Nutrition Month is “Eat Smart, Stay Healthy.” The campaign is designed to focus on the importance of making informed food choices and developing sound eating and physical activity habits. For more information contact:
American Dietetic Association
120 South Riverside Plaza, Suite 2000
Chicago, IL 60606-6995
(800) 877-1600
National Colorectal Cancer Awareness Month
Cancer Research Foundation of America
1600 Duke Street, Suite 110
Alexandria, VA 22314
(800) 227-CRFA
National Poison Prevention Month
Pharmacist Planning Services, Inc.
101 Lucas Valley Road #210
San Rafael, CA 94903
(415) 479-8628
March 8-12
National School Breakfast Week
American School Food Service Association
700 S. Washington St., Suite 300
Alexandria, VA 22314
(703) 739-3900
March 25
American Diabetes Alert Day
American Diabetes Association
Public Relations
1701 N. Beauregard St.
Alexandria, VA 22311
(800) 342-2383
March 31
Kick Butts Day
National Center for Tobacco-Free Kids
1400 I Street, Suite 1200
Washington, DC 20005
(202) 296-5469
http://www.tobaccofreekids.org
Gardening News
Check out this website: www.kidsgardening.com
The National Gardening Association and Gardener’s Supply Company have partnered to support schools and community organizations that use gardens to teach about nutrition and explore the issue of hunger in the United States.
Twenty-five programs will receive an award package of seeds, tools, garden products, and educational resources for growing a vegetable garden. Five of these programs will also receive $500 cash and a $200 gift certificate to the Gardener’s Supply Company Catalog. The application deadline is March 31, 2004
Designing a Kids’ Garden
When it comes to making a kids-only garden, half the fun is imagining the design. Guiding your choices are your family’s own style, your garden’s soil condition, and the climatic conditions. There are plenty of resources to advise you on climate and soil condition but you are the expert when it comes to creating a garden that matches your family’s personality. www.kidsgardening.com is a great website resource to explore.
Helen Martin Scholarship For Achievement
Student Scholarship Application: Three $1,000.00 Scholarships will be awarded to three students, who have had personal experience with homelessness. Applicants must enroll in a full-time undergraduate course of study no later than the fall session 2004. Complete information and applications can be obtained from:
Nassau-Suffolk Coalition for the Homeless
38 Old Country Road
Garden City, New York 11530
Applications must be received by July 1, 2004. All information will be kept confidential!
Nutrition News Focus
Today's Topic: Eating Dairy Saves Healthcare Dollars
A new analysis concludes that if Americans ate 3-4 servings of dairy foods each day, the country would save more than 200 billion dollars over five years. This estimate is based on reductions of obesity, hypertension, type 2 diabetes, osteoporosis, kidney stones, pre-eclampsia of pregnancy, and colorectal cancer with greater intake of dairy foods, the primary dietary sources of calcium and vitamin D.
This was an academic exercise, estimating current healthcare expenses and basing the reductions in costs on many controlled trials, observational studies, and long-term prospective surveys of people consuming dairy or taking calcium supplements. The study was published in the January 2004 issue of the American Journal of Hypertension.
HERE'S WHAT YOU NEED TO KNOW: The biggest estimated effect was a 40 percent reduction in the costs for treating high blood pressure. Twenty-five percent reductions in the costs for obesity and type 2 diabetes were also projected. The evidence that most of us do not get enough calcium is compelling. Many products offering reduced and nonfat, low lactose, and other varieties of dairy make this food available to all.
Top 5 Ways to Cut Back On Sugar
1. Don't add it to foods. This is the easiest and most basic way to immediately reduce the amount of sugar you're eating. Biggest targets: cereal, coffee and tea.
2. Don't be fooled by "healthy sugar" disguises. Brown sugar, turbinado sugar, raw sugar ... it's all pretty much the same thing as far as your body is concerned.
3. Make a real effort to reduce or eliminate processed carbohydrates. Most processed carbs -- breads, bagels, most pastas and snacks -- are loaded with flour and other ingredients that convert to sugar in the body almost as fast as pure glucose. That sugar gets stored as triglycerides, which is a fancy way of saying fat.
4. Watch out for "fat-free" snacks. One of the biggest myths is that if a food is fat-free it doesn't make you fat. Fat-free doesn't mean calorie-free, and most fat-free snacks are loaded with sugar.
5. Shop for color. The more your grocery basket looks like a cornucopia of color, the better. It usually means you're getting more fresh vegetables and low-glycemic fruits such as berries and cherries.
Asparagus Means Spring is Here!
By
Dana John, JSY Nutritionist
One true sign that spring is here is when asparagus makes an appearance at the grocery store or at local farmers’ markets. Asparagus is an early spring vegetable that comes in different varieties and colors including green, white, and purple. The green variety is the most common.
For the best buy, choose bright green asparagus with compact tips. If you are not planning on eating the asparagus right away, sprinkle the bundle with a dash of water and refrigerate in a plastic bag for up to 3 days.
Asparagus is easy to prepare! When you are ready to eat, just wash well and cut off the tough, bottom ends of the stalks. Asparagus can be steamed, micro-waved or boiled. To steam, place stalks in a steam basket and let sit over boiling water for 12-16 minutes. To microwave, place stalks in one layer in a micro-wave safe dish with enough water to cover the asparagus and microwave on high for 3-4 minutes. Steaming and micro-waving are the best cooking methods because they help prevent the loss of vitamins and minerals. You can eat cooked asparagus plain or add to soups, casseroles, or stir-fries.
Asparagus is a good source of vitamins A and C which are needed for healthy eyes and skin. One serving is about 5 spears or 1/2 cup chopped asparagus. A serving contains only 20 calories and has no fat.
Try this Asparagus Chicken recipe and share it with others!
Asparagus Chicken
Ingredients:
1 cup asparagus, washed and chopped
2 tablespoons vinegar
2 tablespoons oil
1/2 teaspoon salt (optional)
1/4 teaspoon pepper (optional)
1 cup cubed cooked chicken
Directions:
Cook asparagus in a small amount of water 3-4 minutes until tender.
Drain and cool.
Stir together the vinegar, oil, salt & pepper.
Add the chicken and asparagus. Toss well.
Serve over torn mixed greens if desired.
Serve cold!
Refrigerate leftovers.
If you are interested in the program and a Free JSY Handbook, call 516-520-4530.
JSY is a New York State Food Stamp Nutrition Education Program supported through matching funds from the United States Department of Agriculture and the NYS Department of Health.
Please be sure to see our other newsletter handouts this month:
Agency Open House Flyer (Word)
JSY Handbook Training & Demonstration (Word)