Amy Mullins | Living Well in the Panhandle

Be a Smart Picnicker This Summer

by Amy Mullins | Jun 25, 2013

Keep hot foods hot and cold foods cold to reduce the risk of foodborne illness, especially in hot weather.

It’s time for all the fun things that summer brings, like picnics, potlucks, and outdoor gatherings. These are ways we all enjoy celebrating the summer sunshine with friends and family. As things heat up outside, don’t forget the basic rules of food safety to protect yourself and others from foodborne illness.

When transporting, preparing, and serving food outdoors, there are many critical things to consider. First, keep your hands clean. If soap and running water are not available, be prepared with disposable antibacterial wet wipes and hand sanitizer. Use it often and keep it available for everyone at your event.

Be sure to use an insulated cooler with plenty of frozen gel packs and ice for all foods that require refrigeration. Perishable foods, such as potato salads, burgers, hot dogs, chicken, and cheese, should be stored at 40 degrees or less to prevent the growth of harmful bacteria. Pack your cooler accordingly to prevent cross-contamination, securely wrapping and separating raw and ready-to-eat foods, putting raw foods on the bottom. Consider using a separate cooler for juice boxes, soda cans, and water bottles. This will help protect food items from the heat when guests are frequently opening and closing the cooler for drinks.

Cold foods should be kept in the cooler as long as possible before being taken out to serve. Once outside of the cooler, these foods should not set out any longer than 2 hours. If it is really warm (over 90 degrees), one hour should be the limit. Foods that are in the Danger Zone, which is in the range of 40-140 degrees F, for more than this length of time, will start to grow dangerous levels of bacteria. It’s a good idea to serve foods such as potato salad, cut fruit and vegetables, as well as dips and cheeses, in shallow dishes directly in contact with ice. This will help suppress the bacterial growth while it is out of the cooler.

Grilled meats and other hot foods should be kept at a minimum of 140 degrees until served. If prepared prior to the outdoor gathering, wrap foods in foil to retain heat and use a separate insulated cooler just for hot foods. These foods also should not sit out for more than one to two hours. Consider using Sterno cans to keep food hot in covered aluminum pans or chafing dishes. Always use a food thermometer to be sure meats are cooked to the proper minimum temperature (160 degrees F for burgers and 165 degrees F for chicken) before storing or serving. For additional information, check out www.fda.gov or www.foodsafety.gov.

Hypertension and Your Health

by Amy Mullins | Apr 10, 2013

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Check your blood pressure regularly to monitor hypertension.

For World Health Day on April 7, the World Health Organization (WHO) chose to highlight high blood pressure as a major public health concern. This chronic disease is responsible for increasing the risk for heart disease and stroke, which are the leading causes of death in the United States. The Centers for Disease Control and Prevention (CDC) estimate that 68 million (1 in 3 adults) in the United States have high blood pressure, also known as hypertension. Because many people show no signs or symptoms of the disease, hypertension is known as a “silent killer” because people often don’t realize they have it.

Having your blood pressure checked regularly is the only way to know if you have a problem. Checking your blood pressure is easy. Your doctor will do this during regular visits, or you can find an automatic blood pressure machine at most pharmacies and major grocery stores. Do you know what your numbers should look like?

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Blood Pressure Levels
Normal	Systolic: less than 120 mmHg Diastolic: less than 80 mmHg
At risk (pre-hypertension)	Systolic: 120–139 mmHg Diastolic: 80–89 mmHg
High	Systolic: 140 mmHg or higher Diastolic: 90 mmHg or higher

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What Can You Do?

Many factors can influence your blood pressure, which is defined as the force of blood against your artery walls during circulation. Although hypertension risk can be hereditary and tends to increase as we get older, many other factors can be controlled to reduce your risk of developing the disease. The CDC identifies the use of tobacco or alcohol, as well as being overweight, not getting enough daily physical activity, and excessive dietary sodium as controllable risk-factors.

Take action to manage your weight by reducing excess calories, fat, and sugar.

Increase your physical activity everyday, even if it is just walking 30 minutes a day.
If you smoke, stop now.
If you consume alcohol, do so in moderation.
Reduce your sodium intake.

Most sodium in the American diet comes from salt added during food processing. The Dietary Guidelines for Americans (2010) recommends reducing daily sodium intake to no more than 2,300 milligrams (mg) for adults, and to no more than 1,500 mg for persons over the age of 51, African Americans, or those with diabetes or chronic kidney disease. Americans can reduce their sodium consumption in several ways:

Read the Nutrition Facts label for the sodium content of purchased products and look for lower sodium options.

Consume more fresh foods and fewer processed foods, such as canned soups, cured meats, condiments, and prepackaged meals.

Eat more home-prepared meals, where you have more control over added salt. Don’t use seasonings that contain sodium.

When dining out, ask that salt not be added or choose lower-sodium options, if available.

Don’t wait. Check your blood pressure today and talk to your doctor if you are concerned about your risk for developing chronic hypertension. For more information about lifestyle changes and hypertension, click here. For information on reading labels and ideas on how to cook with less sodium, click here.

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References:

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The Centers for Disease Control and Prevention, High Blood Pressure. http://www.cdc.gov/bloodpressure/index.htm

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7^th Edition, Washington, DC: U.S. Government Printing Office, December 2010. http://www.dietaryguidelines.gov

Linda B. Bobroff, PhD, RD, LD/N, professor and Extension nutrition specialist; Department of Family, Youth and Community Sciences; , Nutrition for Health and Fitness: Sodium in Your Diet. Institute of Food and Agricultural Sciences; University of Florida, September 2012. http://edis.ifas.ufl.edu/he696