Lighter Game Day Grub

Sneaking More Vegetables into Meals

sneaking more vegetables into meals

We all know we need to be eating more veggies. Some of us love them and eat them at every meal. And then there are those of us who can’t stomach the thought of chomping on something green that looks like a tree. And no, we’re not talking about four-year-olds — we mean adults, too!

Salmon and Tapeworm Information

Sushi Lovers, Beware: Tapeworm Now Found in U.S. Salmon

But risk of infection is low, infectious disease doctor says

The parasite, known as the Japanese broad tapeworm, can grow up to 30 feet long in the human body, according to the U.S. Centers for Disease Control and Prevention.

Most people who become infected have no symptoms, the CDC says. But some suffer abdominal pain, diarrhea and weight loss. Over time, the infection can also lead to deficiency in vitamin B12.

On the brighter side, infection with the tapeworm appears to be uncommon: Only around 2,000 cases have been reported in humans — mostly in northeastern Asia, according to Roman Kuchta, the lead researcher on the new report.

The first known human case in North America was recorded in 2008, said Kuchta. He’s based at the Czech Academy of Sciences, in the Czech Republic.

Now his team has confirmed that the tapeworm is present in wild pink salmon from the Alaskan Pacific. The findings are published in the February issue of the CDC’s journal Emerging Infectious Diseases.

The risk of contracting the tapeworm from your sushi is low — but it exists, said Dr. Amesh Adalja, a spokesman for the Infectious Diseases Society of America.

“When you’re eating uncooked fish — or other raw foods, like unpasteurized milk — there is some inherent risk,” said Adalja, who’s also a senior associate at the University of Pittsburgh’s Center for Health Security.

That risk is not limited to tapeworms, he noted. Foodborne pathogens include bacteria, viruses and other parasites.

People who love their sushi and ceviche may not be moved to give it up. But, Adalja said, it’s important to be aware that tapeworm infection is a possibility.

“So if you do develop unusual symptoms that can’t be explained, you could mention to your doctor that you eat raw fish,” Adalja said.

The infection is treatable with medication, he said.

According to the CDC, two drugs, called praziquantel (Biltricide) and niclosamide (Niclocide), are the main ones used to kill the parasite.

The new findings are based on an analysis of 64 wild salmon, from five different species, caught off the Alaskan coast. Samples of pink salmon were found to harbor Japanese broad tapeworm larvae.

How worried should raw-salmon lovers be? According to Kuchta, the tapeworm infection is usually not “dangerous,” causing problems such as abdominal pain and diarrhea in about 20 percent of people infected.

But, he said, in rare cases, “massive infection” can cause an intestinal obstruction or gallbladder inflammation.

Plus, a tapeworm that grows to its full “adult” length consumes a lot of vitamin B12, said Dr. Patrick Okolo, chief of gastroenterology at Lenox Hill Hospital in New York City.

“That can lead to a vitamin B12 deficiency, which has neurological consequences,” Okolo said.

Those consequences can include numbness, tingling, balance problems, and trouble with thinking and memory.

Okolo agreed that any tapeworm risk from raw salmon would “clearly be small.”

But, he said, doctors might want to consider the possibility of a tapeworm if a patient’s vitamin B12 deficiency cannot be otherwise explained.

Okolo also suggested a safety measure for people who make raw-fish dishes at home: Freeze the fish for a few days, which will kill any parasite.

 

Further information is available at the CDC site below:

Carrot Cake Oatmeal

carrot-cake-oatmeal

MAKE THE OATMEAL:

2/3 cup rolled oats
1 Tbsp flax seeds (or ground flax seeds)
1 Tbsp dried chia seeds
1/2 tsp ground cinnamon
1/4 tsp nutmeg
2 Tbsp pure maple syrup (or honey)
1/2 cup carrots (shredded)
1/2 cup apple (chopped, no need to peel)
4 dates (pits removed and chopped, or dried fruit of your choice)
2 Tbsp shredded unsweetened coconut (or coconut flakes)
2 Tbsp chopped pecans (or chopped walnuts)
1/2 tsp vanilla extract
1 1/4 cups almond milk (or milk of your choice, such as skim, 2 %, or soy)Add to a medium size bowl and stir to combine.  Cover and place in the refrigerator overnight.  When ready to eat, add 1-2 Tbsp of almond milk if desired.  You can either warm it up on the stove or microwave, but we like it best served cold!http://eatrealamerica.com/recipes/carrot-cake-overnight-oatmeal/

Nuts and Bolts of Diabetes Management (Free Event)

Image result for nuts and bolts

From St. Vincent’s Health:

Lori Petrie, our in-house dietician, will teach you the nuts and bolts of how to lose weight and keep it off as well as provide research updates on diabetes management for 2017.

Chef Suzanne will serve up low calorie, low carb soups and casseroles to help you get back on track for losing any unwanted holiday pounds and controlling blood sugar.

This is a free event. Registration required. Seating is limited. Light refreshments will be provided.

https://www.eventbrite.com/e/nuts-and-bolts-of-diabetes-management-tickets-29821886064?aff=es2

Apple Cinnamon Overnight Oats

Servings: 1

Oatmeal

INGREDIENTS:

      • 1/2 Cup(s) Oats
      • 1/2 Cup(s) Low-fat milk
      • 1/4 Cup(s) low-fat yogurt
      • 1/2 Cup(s) Apple, chopped
      • 1/8 Teaspoon(s) Cinnamon
      • 1 Teaspoon(s) Honey
      • 1 Teaspoon(s) Chia seeds

PREPARATION:

Add oats to your container of choice and pour in milk and low-fat yogurt. Add in a layer of chopped apples, and top off with cinnamon, drizzle of honey, and chia seeds. Place in fridge and enjoy in the morning or a few hours later!

http://www.quakeroats.com/cooking-and-recipe/apple-cinnamon-overnight-oats.aspx

Low Carb Snacks

Below are a few snack ideas listed by how much carbohydrate they contain.

Snacks with Less Than 5 Grams of Carbohydrate

  • 15 almonds
  • 3 celery sticks + 1 Tablespoon of peanut butter
  • 5 baby carrots
  • 5 cherry tomatoes + 1 Tablespoon ranch dressing
  • 1 hard-boiled egg
  • 1 cup cucumber slices + 1 Tablespoon ranch dressing
  • ¼ cup of fresh blueberries
  • 1 cup of salad greens + 1/2 cup of diced cucumber + drizzle of vinegar and oil
  • 1 frozen sugar-free popsicle
  • 1 cup of light popcorn
  • 2 saltine crackers
  • 10 gold-fish crackers
  • ½ cup sugar-free gelatin
  • 1 piece of string cheese stick
  • 8 green olives
  • 2 Tablespoons pumpkin or sesame seeds
  • ¼ of a whole avocado (~4 g.)

low-carb-snacks

About 10-20 Grams of Carbohydrate

  • ¼ cup dried fruit and nut mix
  • 1 cup chicken noodle soup, tomato soup (made with water),  or vegetable soup
  • 1 small apple or orange
  • 3 cups light popcorn
  • 1/3 cup hummus + 1 cup raw fresh cut veggies (green peppers, carrots, broccoli, cucumber, celery, cauliflower or a combination of these)
  • ¼ cup cottage cheese + ½ cup canned or fresh fruit
  • 1 cheese quesadilla (made with one 6-inch corn or whole wheat tortilla + 1 oz shredded cheese) + ¼ cup salsa
  • 2 rice cakes (with a 4-inch diameter) + 1 Tablespoon peanut butter
  • 5 whole wheat crackers (or ¾ oz) + 1 piece of string cheese
  • ½ turkey sandwich (1 slice whole wheat bread + 2 oz turkey + mustard)
  • ½ cup tuna salad + 4 saltines

– See more at: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/food-tips/snacks.html?referrer=https://www.google.com/#sthash.9A6w393z.dpuf

Lentil and Five Vegetable Stew

lentil-stew

 fat-free stew loaded with flavor.

  • 1 large leek stalk, finely chopped
  • 1 large carrot, shredded
  • 2 cups water
  • 1-½ cups canned crushed tomatoes
  • 1 cup yellow corn kernels
  • ½ cup broccoli
  • florets, lightly steamed
  • 1 cup pre-cooked lentils
  • 1 Tablespoon dried red pepper flakes
  • Salt and pepper to taste

In a stew pot, boil well-cleaned chopped leek and shredded carrot in water until tender. Drain well and add remaining ingredients. Cook until well heated. You may want to add a bit of pre-cooked brown rice or your favorite herb seasoning.

http://www.vrg.org/recipes/lentils.htm

 

Total Calories Per Serving: 168
Fat: 1 gram