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Packing a safe lunch 101

safelunch

With another school year in full swing, I thought it would be a good time to write about food-safe school lunches. Many parents or kids make school lunches to take to school. Each day their lunches are packed with nutritious foods (I hope!) that are safely wrapped or packaged. Even so, the contents can leak or spill. You may be packing a nutritional lunch, but is it safe? Here are a few tips to keep your little one’s lunchbox clean and healthy.

Washing

  • Before handling any food that will be consumed, wash your hands.
  • Wash any surfaces and utensils you will be using to cut or prepare the food, including counters, cutting boards, plates, knives, etc.
  • Rinse fresh produce such as fruits and vegetables, even ones that have tough rinds or skins that won’t be consumed. Dry before packing.
  • While it is preferable to wash soft fruits such as strawberries or blueberries just prior to consumption to avoid wilting, chances are your child will not have a chance to do so at school. To preserve as much of the fruit’s integrity and still provide safe foods for them to eat, wash these and then blot them dry immediately. Put in them in a dry, airtight container.
  • If your child’s lunch bag can be washed, do so on a weekly basis, or more frequently if you notice any stains or spills. If the bag cannot be washed, wipe it with a moist, clean disposable wipe or a disinfectant wipe. Then let it dry.

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September is now “A Time To Heal” for cancer survivors

atimetoheal

Regaining health after cancer means adjusting to a new normal, and whether you were diagnosed six months ago or 15 years ago, reaching that goal means something different to everyone. Just as survivors of cardiovascular issues undergo cardiac rehabilitation, you can benefit tremendously from post-cancer rehabilitation.

A Time To Heal (ATTH), a 12-week, holistic program for cancer survivors and their caregivers, aims to help you meet your health and wellness goals and tackle roadblocks along the way. This research-based rehabilitation program is free of charge and focuses on topics such as stress management, smart nutrition and supplementation, and dealing with anxiety. ATTH is open to people diagnosed with any type of cancer from any health care system.

Cancer and its treatment takes more than just a physical toll on survivors and their loved ones. ATTH can help survivors regain physical, emotional, intellectual, psychological and spiritual health after cancer treatments. Participants will benefit from guided gentle stretching designed to promote flexibility, clearer thinking and physical strength, as well as weekly instruction by experts on health-enhancing topics that can be taken out of the classroom and used to not just survive, but thrive. Continue Reading »

Back-to-school nutrition supplies

nutritionsupplies

Going back to school is a life event that brings a mixture of emotions for parents: relief that the erratic summer schedule is done, sadness at seeing their little ones start school for the first time or enter a new grade level, or pride in seeing their student reach milestones like high school or their first year of college.

My Facebook feed gets filled with school registration photos at this time of year, along with posts from parents stating how proud they are for beating the store rush and buying all of their school supplies a month ago. I was one of them, too. I also stocked up on healthy food items in preparation for packing my daughter’s lunch.

As you’re planning your student’s lunches, consider what would make for nutritious choices that she or he could consume in about 20 minutes that would also keep them full for a while. Below are my go-to choices for my daughter’s lunches this school year: Continue Reading »

Kohlrabi? What is that?

kohlrabi

As I excitedly looked at my vegetable share to see what veggies were in my community garden box, I noticed lettuce leaves, radishes, beets, and among other wonderful vegetables, two kohlrabi. Hmm, I know what this is, I thought to myself, but I have to admit that I have not cooked with it that often. I sought out information about this tuberous vegetable and found some interesting facts.

Kohlrabi is also known as the German turnip or the turnip cabbage and it is a commonly eaten vegetable in Germany and other German speaking countries. It is also enjoyed in other countries, such as India.

If you have ever wondered what kohlrabi tastes likes, it is similar to the taste of a broccoli stem, but sweeter and milder. It is crunchy, crisp and a bit juicy. Kohlrabi can be pale green, white or purple. It is grown in Wisconsin and its peak harvest occurs in late June, July and again in September and October.

There are many ways to enjoy kohlrabi. It could be eaten raw and added to salads or slaws. It can be grated and mixed with eggs and other vegetables to make a frittata. Kohlrabi leaves can also be eaten much like collard greens. Both tuber and leaves can be added to either broth-based or cream-based soups. It can be steamed and mashed with mashed potatoes. Kohlrabi can also be roasted; the outside might caramelize a little bit and its flavor will sweeten and mellow. Continue Reading »

Fresh Fruit and Yogurt Popsicles

freshfruitpopsicle

If you are looking for a healthy and refreshing treat, look no more. These simple treats are nutritious and delicious.

Ingredients

1 ½ cups of fresh berries of your choice (blueberries, strawberries, raspberries)
½  banana
2 cups plain or vanilla Greek yogurt
¼ cup white sugar
8 small paper cups
8 Popsicle sticks

Preparation

Place berries, banana, yogurt and sugar in a blender. Blend until smooth. You can also use a mix of berries.

Fill paper cups ¾ full with the fruit and yogurt mixture. Cover the top with aluminum foil. Poke a Popsicle stick through the center of the foil of each cup.

Place the cup in the freezer for 5 hours. To serve, remove foil and peel off the paper cup. Continue Reading »

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