Safe and satisfying summer celebrations: eat healthfully as you enjoy the great outdoors.Ready for summer? If you're like most people, you're eager to do a little traveling, sightseeing, hiking hiking Walking, often among hills or mountains, as recreational sport. It represents an activity in its own right and also figures in backpacking, camping, hunting, mountaineering, and orienteering. , and maybe even some camping in your favorite wilderness. Add pleasure to your plans by reserving some special mealtimes. Treasured memories come naturally around the barbecue, the picnic fire pit, or the carefully spread blanket complete with candles and crystal. Remember how black the marshmallows for "S'mores" were at Girl Scout camp? Or who can forget the warm, happy family times whenever Aunt Genevieve served her famous potato salad at the reunion picnic? Summer, adventure, and food. They go together perfectly! Time and Temperature Keep the fun in stummer by remembering and implementing some extra precautions precautions Infectious disease The constellation of activities intended to minimize exposure to an infectious agent; precautions imply that the isolation of an infected Pt is optional, but not mandatory. whenever you prepare, store, and serve food. Time and temperature rules also apply at the park, the beach, or on that amazing a·maze v. a·mazed, a·maz·ing, a·maz·es v.tr. 1. To affect with great wonder; astonish. See Synonyms at surprise. 2. Obsolete To bewilder; perplex. v.intr. mountain top. Throughout the hot summer months, keep food at its correct temperature. Cold foods need to stay below 40 degrees Fahrenheit, while hot foods must be above 140 degrees Fahrenheit. Between those two temperature settings bacteria flourish, and any food held there for two hours or more should be unceremoniously tossed out. The risk for foodborne illness A foodborne illness (also foodborne disease) is any illness resulting from the consumption of food. Although foodborne illness is commonly called food poisoning, this is often a misnomer. becomes too high to serve that dish again later. According to according to prep. 1. As stated or indicated by; on the authority of: according to historians. 2. In keeping with: according to instructions. 3. the Centers for Disease Control and Prevention Centers for Disease Control and Prevention (CDC), agency of the U.S. Public Health Service since 1973, with headquarters in Atlanta; it was established in 1946 as the Communicable Disease Center. , an estimated 78 million cases of food poisoning food poisoning, acute illness following the eating of foods contaminated by bacteria, bacterial toxins, natural poisons, or harmful chemical substances. It was once customary to classify all such illnesses as "ptomaine poisoning," but it was later discovered that result in 325,000 hospitalizations and 5,000 deaths annually. Keeping hot food hot and cold food cold is a simple key in food safety. When transporting perishable per·ish·a·ble adj. Subject to decay, spoilage, or destruction. n. Something, especially foodstuff, subject to decay or spoilage. Often used in the plural. food items, transfer them directly from the refrigerator or freezer freezer the compartment in which meat and offal are stored at freezing temperatures of 10 to 16°F (-12 to -9°C) although there is a trend to lower temperatures of 0 to -22°F (-18 to -30°C). into a portable ice chest. Use a block of ice or frozen packet to keep the food cold. Fill the chest completely and transport or store the container in a shaded area to better maintain low temperatures. Remember Your Hands Time and temperature are not the only concerns to monitor in order to keep food safe. Hand-washing is one of the most effective means for preventing the spread of bacteria, viruses, fungi Fungi (fŭn`jī), kingdom of heterotrophic single-celled, multinucleated, or multicellular organisms, including yeasts, molds, and mushrooms. The organisms live as parasites, symbionts, or saprobes (see saprophyte). , parasites, etc., which may result in colds, flu, and other infectious diseases infectious diseases: see communicable diseases. . Follow the advice of many professional groups, including the American Medical Association American Medical Association (AMA), professional physicians' organization (founded 1847). Its goals are to protect the interests of American physicians, advance public health, and support the growth of medical science. , and wash hands thoroughly prior to participating in food preparation. Soap and water are important even when camping. When in the great outdoors, choose your water source carefully. You should always wonder what's upstream from that beautiful crystal-clear babbling babbling Neurology Quasi-random vocalizations in infants that precede language acquisition. See Lalling stage. brook or river. Bottled water, or water purifying pu·ri·fy v. pu·ri·fied, pu·ri·fy·ing, pu·ri·fies v.tr. 1. To rid of impurities; cleanse. 2. To rid of foreign or objectionable elements. 3. tablets purchased from camping supply stores, could be the ticket to ensure that your camping memories won't include a ride in an ambulance. It's crucial to consume plenty of water, so be certain it's free of disease-bearing pathogens. Approxi-mately eight cups will serve to maintain a good level of hydration hydration /hy·dra·tion/ (hi-dra´shun) the absorption of or combination with water. hy·dra·tion n. 1. The addition of water to a chemical molecule without hydrolysis. 2. . Drink more as temperatures and activities increase. Menu Planning After making sure your food and water are safe, plan the food list for each day. Create simple, nutritious nutritious /nu·tri·tious/ (noo-trish´us) affording nourishment. nu·tri·tious adj. Providing nourishment; nourishing. nutritious affording nourishment. meals that provide the calories needed for your adventures. Besides present energy needs, keep in mind the long-term value of the foods you select. Include a variety of fruits, vegetables, and whole grains--foods with abundant antioxidants Antioxidants Substances that reduce the damage of the highly reactive free radicals that are the byproducts of the cells. Mentioned in: Aging, Nutritional Supplements antioxidants, n. and fiber. Summer is the time to be out in the fresh air enjoying wonderful meals made from nutritious, health-building foods. Exactly why food is so tasty tast·y adj. tast·i·er, tast·i·est 1. Having a pleasing flavor; savory. 2. Having or showing good taste; tasteful. tast when you're surrounded by good company, a magnificent beach, a restful rest·ful adj. 1. Affording, marked by, or suggesting rest; tranquil. See Synonyms at comfortable. 2. Being at rest; quiet. rest park, or inspiring mountains is unknown. But whatever the reason, food can help make memories last a lifetime. Here are some easy, refreshing, and yummy recipes to add to your summer fun.
SWEET AND SASSY
FRUIT CUPS
1 cup canned peach slices
1 cup non-fat vanilla yogurt
(peach soy yogurt) **
1 cup raisin-bran-type cereal
Layer 1/2 cup peach slices in a 16-oz.
plastic cup. Top with layers of 1/2 cup each
of yogurt and cereal. Serve immediately.
Serves: 2. Per serving: calories: 236; protein:
8 grams; carbohydrate: 54 grams; fat:
0.4 grams; cholesterol: 0 milligrams; fiber:
4 grams.
TRAILHEAD
BURGERS
1 cup Vibrant Life Vegeburger
2 eggs
2 T. soy sauce
1/2. t. onion powder
4 whole-wheat burger buns
4 T. fat-free mayonnaise
4 slices low-fat mozzarella cheese
4 lettuce leaves
1 avocado, peeled and sliced
1 tomato, sliced
In a medium bowl, combine vegeburger,
eggs, soy sauce, and seasoning.
Form mixture into 4 patties.
Grill patties in oiled frying pan for 3-5
minutes, until golden brown.
Prepare burger buns with mayonnaise,
cheese, lettuce, avocado, and
tomato slices. Place patty on top;
close bun. Serve while patty is hot.
Yield: 4 burgers. Per serving: calories:
392; protein: 30 grams; carbohydrate:
26 grams; fat: 19 grams; cholesterol:
121 milligrams; fiber: 10 grams.
COUNTRY-STYLE
ROASTED CORN
1 cob of corn per person
1 t. margarine per person
(soy spread) **
salt to taste
Wrap corn (while still in husk) in
aluminum foil. Roast 15-20 minutes
or until tender on the coals of a
campfire. Carefully remove husk.
Add margarine and salt to flavor.
Serves 1. Per serving: calories: 187;
protein: 4 grams; carbohydrate: 22
grams; fat: 10 grams; cholesterol: 0
milligrams; fiber: 3 grams.
SWITCHBACK
SKEWERS
1 package tofu, extra firm
3 T. soy sauce
1 T. sesame oil
1 garlic clove, minced
1 small onion, minced
1 T. cornstarch
1/2 cup water
1/4 cup pineapple chunks
8 cherry tomatoes
1 onion
4 mushrooms
1 green bell pepper
1 red bell pepper
Combine Sandwich tofu between
two frying pans and weigh down. Let
stand 15 minutes to press out excess
moisture. In a medium pot, combine
soy sauce, sesame oil, garlic, onion,
cornstarch, and water for marinade;
boil 1 minute or until clear. Cut vegetables
and tofu into one-inch chunks.
Soak bell pepper, mushrooms, onions,
and tofu in marinade for 30 minutes.
On a skewer, thread pineapple chunks,
tomatoes, onion, mushrooms, bell
peppers, and tofu. Grill on an open
campfire for 5-10 minutes; rotate
often. Serves: 4. Per serving: calories:
169; protein: 5 grams; carbohydrate:
30 grams; fat: 4 grams; cholesterol: 0
milligrams; fiber: 3 grams.
TREELINE
TRAIL MIX **
1/4 cup peanuts
1/4 cup cashews
1/4 cup almonds
1/4 cup golden raisins
In a small bowl, put peanuts,
cashews, almonds, and raisins; mix.
Place in small plastic bags, ready to
take on your next hike. Yield: 1 cup.
Per 1/4-cup serving: calories: 183;
protein: 6 grams; carbohydrate: 15
grams; fat: 13 grams; cholesterol: 0
milligrams; fiber: 2 grams.
SUNRISE
BURRITO
2 eggs or egg
beaters
1 T. oil
2 flour tortillas
1 boiled potato,
peeled and diced
1/2 avocado, sliced
and peeled
1/2 cup diced tomato
Scramble eggs in
a lightly oiled pan.
Warm the tortillas in a
skillet. Add half the
amount of egg, potato,
avocado, and tomato
to the center of each
tortilla. Fold sides and
roll. Serves: 2. Per
serving: calories: 370;
protein: 12 grams; carbohydrate:
40 grams;
fat: 19 grams; cholesterol:
211 milligrams;
fiber: 5 grams.
SPUD'ELICIOUS
2 potatoes
4 t. margarine
1/2 cup canned vegetarian chili
1/2 cup low-fat cottage cheese
Poke a few holes in scrubbed
potatoes. Rub with margarine, and
wrap in aluminum foil. Place in coals
of campfire; bake approximately one
hour. When done, fork will be easily
inserted into potato. Mix chili and
cottage cheese. Slit potato; add chili
mixture. Serves 2. Per serving: calories:
402; protein: 16 grams; carbohydrate:
58 grams; fat: 12 grams;
cholesterol: 2.5 milligrams; fiber: 7
grams.
KAREN'S
GRANOLA
3 cups oats
1/4 cup white flour (whole-spelt flour)
1/4 cup whole-wheat flour
1/2 cup brown sugar
1 cup coconut
1/4 cup walnuts
1/4 cup pecans
1/4 cup almonds
1/4 t. salt
1/4 cup vegetable oil
1/4 cup water
1 t. vanilla
In a large bowl, combine oats,
flours, sugar, coconut, nuts, and salt.
In a separate bowl, whip oil, water,
and vanilla. Add mixture to dry
ingredients. Place in a shallow baking
pan. Bake at 250[degrees] F. for 1 to 3
hours (until desired crunchiness).
Stir granola every 30 minutes. Cool;
place in sealed plastic bags. Prepare
prior to camping trip; transport
amount needed for menu. Serves 8.
Per serving: calories: 387; protein: 8
grams; carbohydrate: 47 grams; fat:
20 grams; cholesterol: 0 milligrams;
fiber: 5 grams.
LENTIL STEW **
1/2 cup dry lentils
1 diced carrot
1 diced potato
1 small onion, minced
1 stalk celery, finely sliced
1 garlic clove, minced
salt, to taste
Rinse lentils. Combine all ingredients
in a large pot; cover with water.
Bring to a boil; cover and reduce
heat. Simmer for 45 minutes or until
tender. Season to taste. Serves 4. Per
serving: calories: 214; protein: 15
grams; carbohydrate: 39 grams; fat:
0.6 grams; cholesterol: 0 milligrams;
fiber: 16 grams.
CREAMY OATS **
2 1/2 cups water
1/2 t. salt
2 cups quick oats
4 dates, chopped
1/2 cup walnuts
In a medium pan, bring water and
salt to a boil. Stir in oats; reduce
heat and boil 2 minutes. Add dates
and nuts. Cover; remove from heat
and let steam for 2-3 minutes. Serve
hot. Serves 4. Per serving: calories:
274; protein: 10 grams; carbohydrate:
35 grams; fat: 11 grams; cholesterol:
0 milligrams; fiber: 6 grams.
FRUIT SALAD **
1 cup kiwi, sliced
1 cup blueberries
1 cup mandarin oranges
1 cup strawberries, sliced
Wash uncut fruit in warm water.
Peel and slice kiwi. Combine kiwi,
blueberries, oranges, and strawberries.
Serve with pita pockets or tasty
burgers for a picnic lunch. Serves 4.
Per serving: calories: 81; protein: 1
gram; carbohydrate: 18 grams; fat:
0.3 grams; cholesterol: 0 milligrams;
fiber: 3 grams.
PITA POCKETS **
2 whole-wheat 6" pita bread
8 T. hummus
1 cup tomato, diced
1 cup cucumber, diced
1 cup alfalfa sprouts
Cut pita bread in half to form two
pockets. Spread each pocket with
hummus. Stuff each pocket with
tomato, cucumber, and sprouts.
Serves 4. Per serving: calories: 153;
protein: 6 grams; carbohydrate: 27
grams; fat: 4 grams; cholesterol: 0
milligrams; fiber: 5 grams.
** This handy little icon indicates recipes that are TOTALLY VEGETARIAN vegetarian /veg·e·tar·i·an/ (vej?e-tar´e-an) 1. one who practices vegetarianism. 2. pertaining to vegetarianism. veg·e·tar·i·an n. One who practices vegetarianism. (no eggs/dairy products). It also points out simple substitutions you can make to transform other recipes into TOTALLY VEGETARIAN dishes. Enjoy! Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A., serves on the faculty of the Department of Nutrition and Dietetics dietetics /di·e·tet·ics/ (-iks) the science of diet and nutrition. di·e·tet·ics n. The branch of therapeutics concerned with the practical application of diet in relation to health and disease. , School of Allied Health Professions, Loma Linda University Founded in 1905, Loma Linda University (LLU) is a private, Christian, coeducational, health sciences university located in Southern California 60 miles east of Los Angeles close to San Bernardino and near beaches, mountains, and the desert. , Loma Linda, California Loma Linda is a city in San Bernardino County, California, United States. The population was 18,681 at the 2000 census. Geography Loma Linda is located at (34.048364, -117.250648)GR1. . Melinda Liou, one of Georgia's students, completed the Coordinated Program in Dietetics to become a Registered Dietitian registered dietitian, n See dietitian, registered. . |
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