Salad La Frenchie

Here is another recipe from Bill Bradley, who visited Amherst earlier this month and demonstrated how to incorporate the Mediterranean diet into your life.

Salad La Frenchie

1 small head, red leaf lettuce
Thin slices from a red onion (depending on how much you want)
1 ripe Bartlett pear, sliced thin
1/2 cup walnuts
1 Tablespoon honey
1/2 cup crumbled Gorgonzola cheese
1 cucumber, sliced
2 Tablespoons balsamic vinegar
1/4 cup Extra Virgin Olive Oil
1/4 teaspoon oregano
Salt and pepper, to taste

Toast walnuts in a frying pan. Add honey at end. Mix well.

In a large salad bowl, add lettuce, onion, pear, cheese, and cucumber.

Shake mixture of vinegar, oil and basil in a jar.

Add dressing to salad. Top with cooled honey walnuts.

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For more recipes and tips, please visit Bill's website, Bradley Presents.

Produce and Nutrition at the Farmers Market

The following was originally published on the website of the Massachusetts Department of Agricultural Resources, and is reproduced here for you courtesy of the MDAR.


Did you know...

• A good diet includes at least five fruits and vegetables every day.


• Fruits and vegetables are good sources of vitamin A, beta-carotene, vitamin C and fiber.


• Vitamin A and beta-carotene are needed for fetal and infant growth.


• Vitamin C builds healthy bones, teeth, and skin and helps to heal wounds and burns.


• Eating fruits and vegetables may reduce your risk for cancer.


• Fruits and vegetables are naturally low in fat, sodium and cholesterol.


• Fruits and vegetables are fast, easy and a good value.


• Fiber is found in the skin and seeds of fruits and vegetables.


• A good diet includes fiber.

Farmers' Market Sources of...

Vitamin A & Beta-Carotene
cantaloupe
carrots
sweet potato
green leafy vegetables
pumpkin
spinach
winter squash

Vitamin C
broccoli
Brussels sprouts
cabbage
cantaloupe
cauliflower
green pepper
strawberries
tomatoes


Fiber
apples
asparagus
blackberries
carrots
cherries
corn
cauliflower
pears
potatoes
strawberries
tomatoes

Cruciferous Vegetables - High in Vitamins A, C, and Fiber
bok choy
Brussels sprouts
cauliflower
onions
cabbage
broccoli
kale
kohlrabi
turnip

Crunchy Carrot Salad

Low in sodium, this salad will more than meet your daily vitamin A requirements.

1 1/2 cups fresh, grated carrots
1 unpeeled red apple, chopped
1/4 cup raisins
1/8 cup toasted slivered almonds (optional)
1/2 cup low-fat plain yogurt
1 1/2 tablespoons low-fat mayonnaise
2 teaspoons lemon juice
Salad greens

This recipe was reproduced from the MA Department of Agriculture website

It's Veggie Season!

By Kara Ryan, Nutrition Education Specialist at MA Department of Public Health

Farmers’ Markets are popping up everywhere across the Commonwealth. The spring rain and warm sun have brought locally grown produce to your neighborhood Farmers’ Market.
There’s something about making the trip out to the market that is just so enjoyable. Maybe it’s all of the bright colors and smells. Or meeting the farmer who grew the tomato you are buying. It’s also being outside and enjoying the warm weather and learning about what foods are grown here in Massachusetts. There are surprises every week as the season moves on—new fruits and vegetables pop up weekly.

Do you have someone in your household who puts their nose up whenever veggies are around? If you do, you are not alone. But don’t let that stop you from serving them! Now is the perfect time to get your entire household to eat more vegetables. If you have someone in your household who frowns on vegetables, bring them to the Farmers’ Market! Let them pick out the vegetable of the week. Prepare and cook veggies together. Each week can be a new adventure.
Right now at your local Farmers’ Market you will most likely find beets, cabbage, cauliflower, cucumber, lettuce, peas, peppers, radishes and spinach. A lot to choose from!

Are you looking for a recipe or do you need to find a Farmers’ Market near you? Check out the Massachusetts Department of Agriculture website: http://www.mass.gov/agr/massgrown/farmers_markets.htm

Let us know what vegetables you are finding at your Farmers’ Market. We’d love to hear from you!

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This post was originally published on the MA DPH blog, Commonwealth Conversations, and is reproduced here with the kind permission of the MA Department of Public Health.

Public Health Advisory: FDA & CDC Warn Consumers Not to Eat Nestle Toll House Prepackaged, Refrigerated Cookie Dough

The U.S. Food and Drug Administration (FDA) and the Centers for Disease Control and Prevention(CDC) are warning consumers not to eat any varieties of prepackaged Nestle Toll House refrigerated cookie dough due to the risk of contamination with E. coli O157:H7 (a type of bacteria that causes food borne illness). Nestlé USA’s Baking Division initiated a voluntary recall of Nestlé® TOLL HOUSE® refrigerated cookie dough products on June 19, 2009 http://www.fda.gov/Safety/Recalls/ucm167954.htm.

The FDA advises that consumers should throw away any prepackaged, refrigerated Nestle Toll House cookie dough products in their home. Cooking the dough is not recommended because consumers might get the bacteria on their hands and on other cooking surfaces.

The warning is based on an ongoing epidemiological study conducted by the CDC and several state and local health departments. Since March 2009 there have been 65 reports of illness across 28 states. Four cases have been reported in Massachusetts.

These four cases range in age from 15 to 25 years, and reported becoming ill between 4/26/09 and 5/29/09. The cases occurred in Middlesex, Essex and Worcester counties. Two of the four cases reported eating the recalled product during their incubation period. Interviews with the remaining two cases are ongoing. All four cases were hospitalized but have fully recovered.

E. coli O157:H7 is a type of bacteria that can cause bloody diarrhea, dehydration, and in the most severe cases, kidney failure. The very young, the elderly and persons with weakened immune systems are the most susceptible to foodborne illness.

Anyone with signs or symptoms of foodborne illness should consult their health care provider, local board of health, the DPH Epidemiology Program at 617-983-6800 or the DPH Food Protection Program at 617-983-6712.

For a complete list of recalled Nestle products, click HERE.
Click here for the DPH Factsheet on E. coli O157:H7.

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This blog post was originally published on the MA DPH blog, Commonwealth Conversations, and is reproduced here with the kind permission of the MA DPH.

Recipe: Black Bean Stew

1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic, chopped
2 carrots, diced
1 red pepper, diced
1 cup mushrooms, sliced
2 cups spinach, stems removed
2 teaspoons cumin
1 teaspoon dried oregano
1 tablespoon chili powder
Dash of cayenne pepper (optional)
1 large can (29 oz) black beans, including liquid
1 can (15 oz0 diced tomatoes

1. Saute onion, garlic, carrots and red pepper in olive oil until carrots just begin to become tender. Add mushrooms, spinach and spices, cooking until spinach is wilted.

2. Add all remaining ingredients. Bring to a boil. Simmer for 15 minutes.

Recipe by Bill Bradley, R.D.

Recipe: Crunchy Greek Salad

2 large carrots, cut into small pieces
1/2 red onion, sliced thin
1 red pepper, cut into bite-size pieces
1 large cucumber, peeled and sliced
1 tomato, cut into bite-sized pieces
3-4 sprigs of parsley, stems removed
1/2 cup pitted Kalamata olives
1/2 cup olive oil
Juice of 1 lemon
4 ounces of feta cheese
Salt and pepper, to taste

1. Mix all vegetables in a bowl with olive oil and lemon juice
2. Top with crumbled feta cheese. Toss salad.

Serves 4 as main dish salad
Serves 6 as side salad

Recipe by Bill Bradley, R.D.

The Mediterranean Kitchen in 10 Steps

1) Remove all items that are highly processed, high in sugar and saturated fats, or contain hydrogenated fats.

2) Throw out all spices that are over a year old.

3) Remove all items you haven't used for over a year.

4) Buy fresh spices in bulk, if possible. Buy only amounts you will need for 6 months.

5) Buy whole grain pastas and rice. Store in glass containers in cool, dry areas.

6) Buy raw nuts and seeds. They are healthier and less expensive. You can easily roast them in minutes on the stove or in the oven.

7) Stock up on beans, whether dry or canned.

8) Keep a good supply of oil and vinegars, including: extra virgin olove oil, canola oil, sesame oil, balsamic vinegar, and rice vinegar.

9) Keep a usable supply of frozen vegetables for days when you don't have fresh.

10) Other items to have on hand: canned tomato sauce, tomato paste, maple syrup, honey and baking supplies (baking powder, baking soda, whole grain flours).

Courtesy of Bill Bradley of Bradley Presents.

Photos From Bill Bradley Luncheon

Bill Bradley Luncheon A Success!

Thank you to the 35 people who turned out to see nutritionist Bill Bradley lecture on the Mediterranean diet while preparing a fabulous meal for everyone to enjoy together. Bill regaled us with stories of his travels to Crete, and how people on Crete eat a relatively high-fat diet, but only using high-quality monounsaturated fats like olive oil. They also eat very little meat, lots of fresh vegetables, and little refined sugars. Subsequently, many Cretan individuals live well beyond their 100th year!

In terms of the luncheon, the menu of the day included:

• Black Bean Stew with turkey kielbasa
• Vegan Black Bean Stew
• Greek Salad with feta cheese, olives and all organic veggies
• Fresh local whole grain bread (dipped in olive oil imported from Crete)
• Baklava (from Amanouz Cafe in Northampton)

Everyone seemed very pleased with both the lecture and the luncheon, and many questions were asked (and answered). Bill is a an excellent presenter, and we are very happy that he was able to come share his expertise with us.


So, here are some guidelines to eating Mediterranean style:

• The majority of food is unprocessed.
• Fruits or vegetables are eaten in large quantity at every meal.
• Whole grains are emphasized.
• Beans, nuts and seeds are major sources of protein.
• Lean red meat is eaten no more than once per week.
• Choose lean meats and limit serving sizes to 3 ounces (like a deck of cards).
• Fat sources are mainly monounsaturated.
• Diet is high in Omega-3 fatty acids (ie: fish, flax oil).
• Low-fat cheese and yogurt are used in moderate amounts.
• If alcohol is consumed, it is at mealtime and in moderation.
• Desserts are mostly fruit based.
• Activity is included daily with a combinatuion of cardiovascular and weight bearing exercise.

Stay tuned for more posts about the Mediterranean diet and lifetsyle, including recipes!

Feel free to visit Bill's website, Bradley Presents!

Real Men, Real Depression

An estimated six million men in the United States have a depressive disorder-major depression, dysthymia (chronic, less severe depression), or bipolar disorder (manic-depressive illness) every year.

The facts about men and depression.
An estimated six million men in the United States have a depressive disorder-major depression, dysthymia (chronic, less severe depression), or bipolar disorder (manic-depressive illness)-every year. Although these illnesses are highly treatable, many men do not recognize, acknowledge, or seek help for their depression.

While both men and women may develop the standard symptoms of depression, they often experience depression differently and may have different ways of coping. Men may be more willing to report fatigue, irritability, loss of interest in work or hobbies, and sleep disturbances rather than feelings of sadness, worthlessness, and excessive guilt, which are commonly associated with depression in women. Also, tragically, four times as many men as women die by suicide, even though women make more suicide attempts during their lives.

The truth is, depression is a real and treatable illness. It can strike at any age, from childhood into late life. With proper diagnosis and treatment, the vast majority of men with depression can be helped.

What makes depression different from the blues?
Depression is a serious medical condition that involves the body, mood, and thoughts. It affects how you eat and sleep. It alters your self-perception. It changes the way you think and feel. Men with a depressive illness can't just "snap out of it" or "pull themselves together," because depression isn't the same as a passing mood. Left untreated, depression may last for weeks, months, or years at a time.

Depressive illnesses can make routine tasks unbearably difficult. Pleasures that make life worth living-watching a football game, playing with children, even making love-can be drained of joy. Depression brings pain and disruption not only to the person who has it, but also to his family and others who care about him.

If you are experiencing some of the following symptoms, you may have a depressive illness. Ask yourself if you are feeling: sad or "empty"; irritable or angry; guilty or worthless; pessimistic or hopeless; tired or "slowed down"; restless or agitated; like no one cares about you; or like life is not worth living. You may also: sleep more or less than usual; eat more or less than usual; have persistent headaches, stomachaches or chronic pain; have trouble concentrating, remembering things or making decisions; lose interest in work or hobbies; or lose interest in sex.

If these symptoms are familiar, it's time to talk with your doctor. Depression is a real, medical illness that can be successfully treated, most often with medication, psychotherapy ("talk" therapy), or a combination of both. Support from family and friends plays an important role as well.

It takes courage to ask for help.
The feelings and behaviors that are part of depression can hinder a person's ability to seek help. In addition, men in particular may find it difficult to admit depressive symptoms and ask for help. It's important to remember, however, that depression is a real, treatable illness and is nothing to be ashamed about.

Thanks to years of research, a variety of effective treatments including medications and short-term psychotherapies are available for depressive disorders. Treatment choice will depend on the patient's diagnosis, severity of symptoms, and preference. In general, severe depressive illnesses, particularly those that are recurrent, will require a combination of treatments for the best outcome.

If you are feeling depressed, tell someone about your symptoms. Speak with a doctor, nurse, psychologist, social worker, or employee assistance professional. Asking for help takes courage, but it can make all the difference.

Where to get more information.
National Institute of Mental Health
Public Inquiries
6001 Executive Boulevard
Room 8184, MSC 9663
Bethesda, MD 20892-9663
Toll-Free: 1-866-227-NIMH (6464)
TTY: 1-301-443-8431
E-mail: nimhinfo@nih.gov
Web site: http://www.nimh.nih.gov

Department of Health & Human Services
National Institutes Of Health
National Institute of Mental Health

NIH Publication No. 03-5300

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Reproduced with the kind permission of the National Institutes of Mental Health

Register for Mediterranean Luncheon by June 5th at Noon!

The Bill Bradley Mediterranean Lunch and Cooking Demonstration on June 8th is open to both town employees and their significant others (and for the purposes of this event, we define “significant other” as anyone who is significant to you!).

So, please contact Keith Carlson at carlsonk@amherstma.gov or call x3161 to reserve your place. We are limited to 50 people, and there are still 20 places left! Please attend if you can, but you MUST RSVP by Friday, June 5th at noon!

When: Monday, June 8th, 11:30-12:30

Where: Bangs Community Center, Large Activity Room

What: Learn about choosing healthy food, useful gadgets, herbs and spices, and easy recipes using your new well-stocked kitchen!

Who: Open to all municipal employees, with a maximum capacity of 50.

Who else: The event is open to significant others and spouses (and we define “significant other” as anyone who is significant to you!)

REGISTER: You MUST register in advance for this event by emailing Keith Carlson at carlsonk@amherstma.gov, or call x3161. Let Keith know if you would like your spouse or significant other to attend. If you register, please do come to the event, as some people may be turned away who could have had your seat!

The Avocado

By Kara Ryan, Nutrition Education Specialist at the MA Department of Public Heath

If you happen to be lost in the jungle someday, be on the hunt for avocados. The avocado is full of good nutrition and is thought to be the single food item a human could survive on!

Although you probably won’t be venturing out into the jungle anytime soon, you will likely be heading out to your local grocery store. Spring is the avocado’s high season, which means right now you can find ripe avocados for a good price at just about any store.

When most people think of avocados, they think fat. Although the avocado is mostly made up of fat, it has more protein and fiber than any other fruit. It contains 60% more potassium than bananas, is rich in B vitamins, and is a good source of folic acid, vitamin A, C, E and K. The avocado also contains some antioxidant properties. For example, the avocado contains lutein which is good for your eyes.

Although this super food is high in fat, it is good fat—70% monounsaturated fat, similar to olive oil – which is good for your heart. Fat also helps to keep us satisfied, so it can be used to help curb hunger and control weight. Just keep portions in check like you would for just about any food.

Although the avocado is often used as a vegetable, it is actually a fruit. It goes with just about anything! Not only are they good in garden salads, they are also delicious in fruit salads, soups, stews, omelets, tuna salad, and added to salsa and sandwiches. If you are looking for different ways to serve avocados try:

• Mixing avocados with tomatoes. Add some chopped red onion, olive oil and ground black pepper. Serve as a snack with whole wheat crackers or eat as a salad. Add some spinach for extra iron.

• Mixing avocados with black beans and cooked brown rice. Add some red onion, tomatoes, balsamic vinegar, and salt for some extra flavor. Serve cool or at room temperature

• Adding sliced or mashed avocados and use instead of mayonnaise in sandwiches After peeling, slicing, or mashing an avocado, add some lemon juice or lime juice to keep its bright green color for longer.

How do you serve up an avocado? We’d love to hear from you!

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Originally published on the MA Department of Public Health blog, Commonwealth Conversations, and reproduced here with their kind persmission.

Keep Moving

By Maya Mohan, Physical Activity Coordiantor for the MA Department of Public Health

I'm talking about walking! This doesn’t require a lot of skill or expensive equipment and can be done pretty much anywhere, at almost any time of the year. There are even studies that show that if people were to walk regularly, we would save money in health care costs over the long-term.

You’ve heard me mention the glories of walking in previous posts, so I won’t repeat myself here. That said, if these glories were enough, more people would be walking, right?

Let me point you in the direction of a network of walking clubs in MA called Keep Moving. Walking clubs are great because the “walking” tends to take a back seat to the “club.” In other words, people see walking clubs as a social activity. So, if you’re just going out for a morning walk with your friends or a lunchtime walk with coworkers, you may not realize that you’re also doing something good for yourself. Or maybe you do - but what may matter more to you is that you are spending time with your friends/family/etc. This social aspect of a walking club (or any other activity) helps people stick with that particular activity on a more regular basis. But, do make sure that the walking happens along with the talking - walking clubs don’t work if we’re only working our jaws!

Keep Moving promotes physical activity and socialization to the 50 year old+ crowd. There are over 150 Keep Moving clubs in MA - with 29 clubs in the Greater Boston region alone. Every spring, summer and fall, regional walks occur all over the state to bring neighboring clubs together. These events are free and are open to the public. For more information on the Keep Moving Program click here.

So, in the spirit of saving a buck or two, join a walking club in your neighborhood or at work. You’ll make new friends, strengthen existing friendships, experience MA’s beautiful scenery and get into shape.

All of this… for free!

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Originally posted on the MA Department of Public Health Blog, Commonwealth Conversations, and reprinted here with their kind permission.