Healthy Tips

Let’s See if We Can Keep Our Resolutions Until March!

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Posted January 6th, 2012 in Gadgets & Gizmos, Healthy Eating, Healthy Tips

I was working out with my personal trainer at the gym today (I am SUCH a New Year’s cliché!).  He told me that most people drop their gym memberships purchased in January, by Valentine’s Day.  I am determined not to be one of those people so I have signed up for several runs of increasing lengths leading up to a couple of sprint triathlons this summer.  I am only sharing this with you, the Oregon Fruit faithful because in this same conversation, my trainer and I discussed nutrition in some depth.  We talked about the benefits of eating more small meals and snacks as opposed to the typical American way-3 large portioned meals and long periods of starvation leading to grabbing something bad for us on the run.

Last year I made a real effort to incorporate more fruits and vegetables and I was largely successful.  Some ways I accomplished this was to add them in as snacks-killing two birds with one stone. One of my favorites is take a can of Oregon Fruit Blueberries, drained. Blend it with a cup of non fat Greek yogurt and a half a frozen banana. If you have a handful of spinach, throw it in. If you have some leftover steamed vegetables like green beans, carrots or beets throw them in or add some green grapes or an apple that has become a bit soft.   In this form you will get up to 23grams of protein and several servings of fruits and vegetables but the vegetables are largely hidden.  You can have this mid afternoon or in the evening after dinner. It also makes a great breakfast. Put it in one of those insulated cups with a lid and a straw and take it with you on the run.

Another important dietary need is fiber and a great place to get it is popcorn.  Popcorn is a whole grain and is gluten free. During our annual neighborhood Christmas dinner several of my friends raved about a new kitchen gadget called “Whirley Pop”.  I was pretty skeptical because I eat popcorn almost every night and I was pretty attached to my 94% fat free microwave, portion controlled popcorn. I am aware that there are chemicals and it tastes kind of fake but I couldn’t imagine freshly made popcorn without butter would be any good at all. I was so wrong. This gadget makes DELCIOUS popcorn. I use a couple of teaspoons of olive oil and sprinkle with sea salt.  It smells like a movie theatre, tastes delicious, and there is nothing fake about it.  I use this new gadget literally everyday!

So for 2012 I am going to stick with my trainer and try to beat the average length of a New Year’s resolution.

 

Healthy Fruit from a CAN?

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Posted October 28th, 2011 in Healthy Eating, Healthy Tips, Posts

Last time we talked about the new “My Plate” guidelines designed to help consumers make better food selection choices and how the Supermarket industry is trying to help as well with food ranking systems right on the shelf.  I visited my local Raley’s store in Sacramento to check out the NuVal rankings of Oregon Fruit and found that our Red Tart Cherries packed in Water scored a 97!  That was one of the highest scores in the section.  

A recent article from Oregon State University Health Magazine talked about how the antioxidant levels and flavonoid activity (nutrients which offer protection from oxidative damage, a key association to many age related diseases) was actually HIGHER in canned blueberries than that of frozen or fresh. That study actually used Oregon Fruit when they did the research several years ago.

The key message continues to be –add more plant based foods in any form to your diet.  Canned fruit is convenient as it can be kept on hand at all times. It is already clean and ready to eat, pits are removed as well.  In the long run it saves you money because you never have to throw away spoiled fruit.  Don’t get me wrong, I am a weekly farmer’s market girl. I like to support local farmers and eat food that is as fresh as possible.  But I supplement with canned fruits and veggies for convenience and I feel good about it knowing that canning is a great form of food preservation, locking in most of the nutrients and adding a minimum of ingredients. 

Like today-I have to bring an appetizer to my neighborhood party tomorrow, The Castro Crush.  It’s a block party with a wine theme.  I can’t think of a better wine partner than good, fresh baked bread dipped in olive oil and balsamic vinegar with a sprinkling of black pepper.  So I looked in my pantry and found all the ingredients for a Cherry Focaccia.  It’s fragrant with fresh sage from my garden, beautiful with the tart cherries and a little bit spicy with cracked pepper and a sprinkling of pink Himalayan salt, coarsely ground.   I whipped this up in no time with things I had on hand. 

The bonus is how amazing my house smells right now. The trick will be if this treat actually makes it to the party. 

Happy Halloween!

Good Nutrition on a Plate

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Posted October 14th, 2011 in Healthy Eating, Healthy Tips, Posts



How we feed ourselves has occupied a majority of the human effort since the beginning of time.  As we have developed as a society more and more of the food preparation has been taken over by the food industry and less is done by individuals and families.

We no longer actually know how to feed ourselves properly.  The government is trying valiantly to educate us. The food pyramid was a solid attempt but it fell out of favor when it became clear that we really didn’t eat near enough fruits and vegetables in all forms.  The segment of the pyramid devoted to this category was too small.  Retailers all over the country recognize some responsibility in trying to educate consumers as to how to procure good nutrition. It’s also in their best interest to help people make good choices in the supermarket and learn how to prepare quality meals. The better we get at it, the less often we will choose food prepared by others such as fast food and restaurant meals.

But retailers cannot seem to agree on the best way to communicate this education. There is “NuVal” where every item in the store is ranked from 0-100 with 100 being the best choice.  It is a complicated algorithm of calories, fiber, added sugar, protein etc.  Other retailers are using “Guiding Stars” where the more stars the better. 

In 2010, First Lady Michelle Obama asked the food industry to develop a front-of-pack labeling system that could be widely adopted on food packages and that would help busy consumers—especially parents—make informed decisions when they shop. In response, America’s food and beverage manufacturers and retailers have joined forces to develop and implement the Nutrition Keys initiative, a voluntary front-of-pack nutrition labeling system that will provide nutrition information including calories and three “nutrients to limit.” The four basic icons, for calories, saturated fat, sodium and sugars, represent key nutrients for which dietary guidance recommend limiting consumption in the diet. The four basic icons are always presented together as a consistent set. 

Nutritional decisions are further complicated by the fact that many of us do not know how to cook and rely on others to inform us or simply cook for us. With the epidemic of obesity in America today, we are facing a generation that may not live as long as their parents for the first time in history.  We all need to get involved.  The short answer to good nutrition is this:

1)      Eat less calories than you burn in exercise

2)      Move more

3)      Increase the amount of fruit and vegetables in all forms that  we eat

4)      Consume more minimally processed foods

The government came up with a great answer to the pyramid-A PLATE!  Make sure that at least half your plate is made up of fruits and vegetables. Split the other half with whole grains and lean protein.  Use a minimal amount of “good” fat and cut back or cut out sugar. 

Lastly, let’s all look around for our motivation.  Get a work out buddy, a dog or take a class.  Make a commitment, make a goal. Here is mine-I am running the annual “Run to Feed the Hungry” on Thanksgiving.  I have just made myself accountable to all of you. 

“Cherry Jubilee” at Historic Deepwood Estate in Salem

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Posted August 25th, 2011 in Healthy Tips, News, Posts

Hello there! My name is Maureen McShane, and I am the Executive Assistant  for Oregon Fruit Products Co. and this week’s guest blogger. 

Salem, Oregon, is known as the Cherry City, the capital city of Oregon and the home of Oregon Fruit Products.  The Historic Deepwood Estate’s summer fundraising event is known as Cherry Jubilee, so it was natural that they asked OFPC to partner with them.  We provided the caterer with our canned Red Tarts, Dark Sweets and Royal Anne cherries.  Our #10 institutional size cans were used as centerpieces with our Dark Sweet Cherry labels on them.  The event was held on a beautiful Friday night in August and the gardens could not have been more beautiful.  The 50s and 60s theme had people in poodle skirts, bobby socks and Hawaiian shirts.  The placemats were old 78 rpm records and there was a cherry red Cobra on the grounds in keeping with the theme. 

 

The Queen Anne Victorian home at Deepwood was built in 1894 and the gardens were formally designed in 1929.  They have matured into today’s wonderful mixture of gardens that delight visitors for a leisurely walk or a wedding or other celebration.  Sunset Magazine named Deepwood as one of the four “Best Historic Homes” in its “Best of the West” section in 2002. 

The cherry entries in the menu consisted of spinach salads with manchego cheese, sliced almonds, a cherry sherry vinaigrette dressing along with each of our cherry varieties.  That choice was way more tasty and healthy than croutons!  The desserts consisted of Italian panna cotta topped with a Royal Anne, Dark Sweet Cherry brownies and mini tarts made with our Red Tarts.  They were the perfect size so all three could be eaten without guilt! 

Maureen at the Silent Auction-Tough Duty but someone had to do it.

 

Afternoon Tea- History, Etiquette and Health Benefits

Afternoon tea is a lovely way to entertain friends or family, celebrate a birthday, or just relax.  I think this Japanese Proverb says it best: “Strange how a teapot can represent at the same time the comforts of solitude and the pleasures of company.”

One of the reasons I love afternoon tea is that I am enthralled with all things vintage.  I live in a vintage house furnished over the years, with items collected from antique auctions, garage sales and craigslist. I also have been blessed with a great assortment of china, linens, silver and cut glass from all the wonderful women in my ancestry. I have a china lunch set from my Aunt Mary Margaret and a set of Haviland China tea cups from HER Aunt Loretta both of Mississippi. My grandmother Alice had a lovely collection of cut glass which was divided amongst the granddaughters and I was lucky enough to get the cream and sugar set. When I use it I feel connected to a very genteel past.  I have my mother’s silver which I lovingly hand wash and dry just like she taught me and linen napkins and tablecloths hand made by my Yia Yia brought from Greece as part of her trousseau.

When my daughters were little we had afternoon tea parties occasionally (not with the family china though!)  Once they had a joint birthday party where all the little girls dressed up and the one boy that was always included came in a suit and served as the rent-a-date for all the girls. That photo of Justin and EVERYONE still hangs in my hallway, a cherished memory of kids that I love that are all grown up into fantastic adults.

So I decided to host a tea last weekend in honor of all the women I love and all the women and girls they love.  This is the first in a three part series all about tea and the traditions surrounding it.  Mother’s day is coming up next weekend and this week I will be sharing all my tips from the tea itself, to the serving pieces and invitations to the finale-THE FOOD!

Afternoon tea also known as low tea, is a light meal typically eaten between 3pm and 5pm. The custom of drinking tea originated in England when Catherine of Braganca   married Charles II in 1661 and brought the practice of drinking tea in the afternoon with her from Portugal Various places that belonged to the former British Empire also have such a meal.

Traditionally, loose tea is brewed in a  teapot and served in teacups with milk and sugar. This is accompanied by  sandwiches, scones, cakes and pastry. In hotels and tea shops the food is often served on a tiered stand.

I had my first  Afternoon Tea in the Empress Hotel in Victoria BC with my mom when I was 10.  I carried on the tradition by taking my daughters there when they were about 7 and 9. We went to Victoria on the ferry as part of a trip to visit my cousin Lee in Seattle.  Because Lee and I like to pack a lot into a trip we changed into our “tea clothes” in the bathroom at the hotel, VERY CLASSY! The experience was magical complete with chamber music.

Afternoon tea may have been started by the French. According to the monthly newsletter called Tea Muse in the writings of Madame de Sévigné (1626 to 1696), one of history’s greatest letter writers on life in 17th Century France:

It’s a little known fact, but after its introduction to Europe in the 17th century tea was tremendously popular in France. It first arrived in Paris in 1636 (22 years before it appeared in England!) and quickly became popular among the aristocracy.

But although the Europeans and the British may have made the practice of afternoon tea into an art form, the custom of drinking tea, first for medicinal, and then for purely pleasurable reasons, was already widespread throughout China. In the early 9th century, Chinese author Lu Yu wrote the Ch’a Ching, a treatise on tea focussing on its cultivation and preparation. Lu Yu’s life had been heavily influenced by Buddhism, particularly the school which would become known in Japan as Zen, and his ideas would have a strong influence in the development of the Japanese tea ceremony.

Cultures all over the world celebrate the custom of drinking tea. It has a calming (despite the caffeine) effect.  Most spas and yoga studios offer tea to encourage guests to slow down and sip.

Tea Etiquette

In order for one not to spill the hot liquid onto oneself, the proper way to hold the vessel of a cup with no handle is to place one’s thumb at the six o’clock position and one’s index and middle fingers at the twelve o’clock position, while gently raising one’s pinkie up for balance.

Do not stir your tea, with your tea spoon, in sweeping circular motions. Place your tea spoon at the six o’clock position and softly fold the liquid towards the twelve o’clock position two or three times. Never leave your tea spoon in your tea cup. When not in use, place your tea spoon on the right side of the tea saucer. Milk is served with tea, not cream. Cream is too heavy and masks the taste of the tea. When serving lemon with tea, lemon slices are preferable, not wedges. Be sure never to add lemon with milk since the lemon’s citric acid will cause the proteins in the milk to curdle.

WOW there are a lot of rules!! My favorite combination is Red Rooibos Chai tea with some almond milk and honey.  This is a lovely nighttime beverage as it has no caffeine.

HOW TO MAKE PERFECT AFTERNOON TEA

  1. Start with fresh, cold water. Better water quality makes better tasting tea.
  2. Bring water to a rolling boil for black and herbal tea (or a near boil for white and green teas) and immediately pour over your tea bag.
  3. Place a tea bag in your favorite cup or mug.
  4. Steep for 2-4 minutes (let chai teas steep for 4-6 minutes).
  5. Remove the tea bag, relax and enjoy.

Loose Leaf Brewing

  1. Place the loose tea in an infuser
  2. Place the infuser in your teapot
  3. Add water as above
  4. Steep for 4-6 minutes.

I used some lovely green tea with apricot I bought in a famous tea shop in Vancouver BC called  Murchie’s. It smells wonderful.

Here  is a great chart to help you brew tea perfectly every time.

Tea Water
Temperature
Brewing
Time
Black Tea 190°F to 200°F 3 to 4 minutes
Green Tea 150°F to 170°F 2 1/2 to 3 1/2 minutes
Oolong Tea 180°F to 200°F 5 to 6 minutes
Red Tea 190°F to 210°F 3 to 4 minutes
White Tea 170°F 5 to 7 minutes
Herbal Tea 180°F to 200°F 5 to 15 minutes

Health Benefits

Many studies have been done or are currently being done on the health benefits of tea.  The leaves are loaded with flavonoids and other polyphenols that work as antioxidants, possibly lowering the risk of some diseases. Some associations have been found that indicate some cancer prevention properties, memory assistance, bone and joint health and perhaps cardiovascular benefit.

Adapted from various Wikipedia entries

I’m a Little Teapot

(This reminds me of Kaitlin, she probably is teaching this to her students right now.)

I’m a little teapot short and stout
Here is my handle
Here is my spout

When I get all steamed up
Here I shout:
Just tip me over and pour me out!

This post is one in a series of three posts about afternoon tea. Stay tuned for upcoming posts later this week.

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