February 3, 2011

Cottage Cheese Salad

Cottage cheese topped with crunchy bell pepper and sweet tomato makes for a satisfying afternoon snack or pair it with hearty whole-grain crackers for a light lunch.


5 out of 5 stars based on 1 reviews


Cottage Cheese Salad Recipe 
1 serving, 1 cup each
Active Time:
Total Time:

Ingredients


  • 1/2 cup low-fat cottage cheese
  • 1/4 cup chopped green bell pepper
  • 1/4 cup chopped tomato
  • 1 tablespoon minced scallion
  • Pinch of salt
  • Pinch of freshly ground pepper
Preparation
  1. Place cottage cheese, bell pepper and tomato in a small container. Sprinkle with scallion, salt and pepper. Stir to combine, if desired.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day.

Nutrition

Per serving: 100 calories; 1 g fat (1 g sat, 0 g mono); 5 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 15 g protein; 1 g fiber; 766 mg sodium; 290 mg potassium.
Nutrition Bonus: Vitamin C (62% daily value).
1/2 Carbohydrate Serving

Magizine :  January/February 2011

February 2, 2011

Packer's Spinach Dip

Creamy Spinach Dip


3.5 out of 5 stars based on 47 reviews
Try this light spinach dip made healthier with reduced-fat cream cheese, nonfat yogurt and low-fat cottage cheese instead of full-fat cheese, mayonnaise and sour cream. It will save you a whopping 84 calories and 10 grams of fat per serving when compared to traditional versions. Serve it with pita chips and crunchy vegetables or spread it on a sandwich.

Creamy Spinach Dip Recipe
About 2 1/2 cups
Active Time:
Total Time:

Ingredients

  • 1 small shallot, peeled
  • 1 5-ounce can water chestnuts, rinsed
  • 1/2 cup reduced-fat cream cheese, (Neufchâtel)
  • 1/2 cup low-fat cottage cheese
  • 1/4 cup nonfat plain yogurt
  • 1 tablespoon lemon juice
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste
  • 6 ounces baby spinach
  • 2 tablespoons chopped fresh chives

Preparation

  1. Pulse shallot and water chestnuts in a food processor until coarsely chopped. Add cream cheese, cottage cheese, yogurt, lemon juice, salt and pepper and pulse until just combined. Add spinach and chives and pulse until incorporated.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 3 days. Stir before serving.

Nutrition

Per 1/4-cup serving: 54 calories; 3 g fat (2 g sat, 1 g mono); 10 mg cholesterol; 4 g carbohydrates; 4 g protein; 1 g fiber; 222 mg sodium; 102 mg potassium.
Nutrition Bonus: Vitamin A (15% daily value).
Exchanges: 1 vegetable, 1/2 fat

January/February 2009 article

February 1, 2011

20 Tips for Emergency Preparedness

Here are 30 tips to help you and your family become better prepared for an emergency.

Preparedness Tip #1
Take a moment to imagine that there is an emergency, like a fire in your home, and you need to leave quickly.  What are the best escape routes from your home?  Find at least two ways out of each room.  Now, write it down — you’ve got the beginning of a plan.
Preparedness Tip #2
Pick a place to meet after a disaster.  Designate two meeting places.  Choose one right outside your home, in case of a sudden household emergency, such as a fire. The second place you choose needs to be outside your neighborhood, in the event that it is not safe to stay near or return to your home.
Preparedness Tip #3
Choose an emergency contact person outside your area because it may be easier to call long distance than locally after a local/regional disaster. Take a minute now to call or e-mail an out-of-town friend or family member to ask him or her to be your family’s designated contact in the event of an emergency. Be sure to share the contact's phone number with everyone in the family. During an emergency, you can call your contact who can share with other family members where you are; how you are doing; and how to get in contact with you.
Preparedness Tip #4
Complete an emergency contact card and make copies for each member of your family to carry with them. Be sure to include an out-of-town contact on your contact card. It may be easier to reach someone out of town if local phone lines are out of service or overloaded. You should also have at least one traditionally wired landline phone, as cordless or cellular phones may not work in an emergency. Visit www.redcross.org or www.ready.gov for sample emergency contact cards.
Preparedness Tip #5
Dogs may be man’s best friend, but due to health regulations, most emergency shelters cannot house animals. Find out in advance how to care for your pets and working animals when disaster strikes. Pets should not be left behind, but could be taken to a veterinary office, family member’s home or animal shelter during an emergency.  Also be sure to store extra food and water for pets. For more information, visit  the  Animal Safety section on www.redcross.org or visit the Humane Society Web site at www.hsus.org
Preparedness Tip #6
Go through your calendar now, and put a reminder on it — every six months — to review your plan, update numbers, and check supplies to be sure nothing has expired, spoiled, or changed. Also remember to practice your tornado, fire escape or other disaster plans.
Preparedness Tip #7
Check your child’s school Web site or call the school office to request a copy of the school’s emergency plan. Keep a copy at home and work or other places where you spend a lot of your time and make sure the school’s plan is incorporated into your family’s emergency plan.  Also, learn about the disaster plans at your workplace or other places where you and your family spend time.
Preparedness Tip #8
Teach your children how and when to call 9-1-1 or your local Emergency Medical Services number for help.  Post these and other emergency telephone numbers by telephones.
Preparedness Tip #9
Practice. Conduct fire drills and practice evacuating your home twice a year. Drive your planned evacuation route and plot alternate routes on a map in case main roads are blocked or gridlocked. Practice earthquake and tornado drills at home, school and work. Commit a weekend to update telephone numbers, emergency supplies and review your plan with everyone.
Preparedness Tip #10
A community working together during an emergency makes sense.
  • Talk to your neighbors about how you can work together during an emergency.
  • Find out if anyone has specialized equipment like a power generator, or expertise such as medical knowledge, that might help in a crisis.
  • Decide who will check on elderly or disabled neighbors.
  • Make back-up plans for children in case you can't get home in an emergency.
Sharing plans and communicating in advance is a good strategy
Preparedness Tip #11
What if disaster strikes while you’re at work?  Do you know the emergency preparedness plan for your workplace?  While many companies have been more alert and pro-active in preparing for disasters of all types since the September 11, 2001 attacks, a national survey indicates that many employees still don’t know what their workplace plan is for major or minor disasters. If you don’t know yours, make a point to ask. Know multiple ways to exit your building, participate in workplace evacuation drills, and consider keeping some emergency supplies at the office. Visit www.ready.gov and click on Ready Business for more information about business preparedness.
Preparedness Tip #12
You should keep enough supplies in your home to meet the needs of you and your family for at least three days. Build an emergency supply kit to take with you in an evacuation. The basics to stock in your portable kit include: water, food, battery-powered radio and flashlight with extra batteries, first aid supplies, change of clothing, blanket or sleeping bag, wrench or pliers, whistle, dust mask, plastic sheeting and duct tape, trash bags, map, a manual can opener for canned food and special items for infants, elderly, the sick or people with disabilities. Keep these items in an easy to carry container such as a covered trash container, a large backpack, or a duffle bag.
Preparedness Tip #13
Preparing for emergencies needn’t be expensive if you’re thinking ahead and buying small quantities at a time. Make a list of some foods that:
  • Have a long shelf-life and will not spoil (non-perishable).
  • You and your family like.
  • Do not require cooking.
  • Can be easily stored.
  • Have a low salt content as salty foods will make you more thirsty.
Keep the list in your purse or wallet and pick up a few items each time you’re shopping and/or see a sale until you have built up a well-stocked supply that can sustain each member of your family for at least three days following an emergency.
Preparedness Tip #14
Take a minute to check your family’s first aid kit, and note any depleted items — then, add them to your shopping list. Don’t have a first aid kit? Add that to the list or build a kit yourself.  Just add the following items to your shopping list and assemble a first aid kit. Consider creating a kit for each vehicle as well:
First Aid Kits - Assemble a first aid kit for your home and one for each car.
  • (20) adhesive bandages, various sizes
  • (1) 5" x 9" sterile dressing
  • (1) conforming roller gauze bandage
  • (2) triangular bandages
  • (2) 3 x 3 sterile gauze pads
  • (2) 4 x 4 sterile gauze pads
  • (1) roll 3" cohesive bandage
  • (2) germicidal hand wipes or waterless alcohol-based hand sanitizer
  • (6) antiseptic wipes
  • (2) pair large medical grade non-latex gloves
  • Adhesive tape, 2" width
  • Anti-bacterial ointment
  • Cold pack
  • Scissors (small, personal)
  • Tweezers
  • CPR breathing barrier, such as a face shield
  • First Aid Manual
Non-Prescription and Prescription Drugs
  • Aspirin or non-aspirin pain reliever
  • Anti-diarrhea medication
  • Antacid (for stomach upset)
  • Syrup of Ipecac (use to induce vomiting if advised by the Poison Control Center)
  • Laxative
  • Activated charcoal (use if advised by the Poison Control Center)
  • Prescription drugs, as recommended by your physician, and copies of the prescriptions in case they need to be replaced
For more information about first aid kits, visit www.redcross.org.
Preparedness Tip #15
Keep at least a three-day supply of water per person. Store a minimum of one gallon of water per person per day (two quarts for drinking, two quarts for food preparation and sanitation). Store water in plastic containers such as soft drink bottles. Avoid using containers that will decompose or break, such as milk cartons or glass bottles. A normally active person needs to drink at least two quarts of water each day. Hot environments and strenuous activity can double that amount. Children, nursing mothers, and people who are sick will also need more.
Preparedness Tip #16
One of the easiest ways you can prepare for emergencies is to keep some supplies readily available. Every kit is unique and can be tailored to meet the specific needs of your family, but below is a general list of supplies you may want to consider:
Tools and Supplies (Essential Items are Marked with an Asterisk *)
  • Mess kits, or paper cups, plates, and plastic utensils
  • Emergency preparedness manual and a copy of your disaster plan, including your emergency contacts list
  • Battery-operated radio and extra batteries*
  • Flashlight and extra batteries*
  • Cash or traveler's checks, change*
  • Non-electric can opener, utility knife*
  • Fire extinguisher: small ABC type stored near where fires are likely to occur such as a kitchen, or near a fireplace. It should not be kept in the disaster supplies kit.
  • Tube tent
  • Duct Tape*
  • Compass
  • Matches in a waterproof container
  • Aluminum foil
  • Plastic storage containers
  • Signal flare
  • Paper, pencil*
  • Needles, thread
  • Medicine dropper
  • Shut-off wrench or pliers, to turn off household gas and water
  • Whistle*
  • Plastic sheeting*
  • Map of the area (for locating shelters and evacuation routes)
(Continued in the next tip)
Preparedness Tip #17
Also include items for sanitation in your emergency supply kit.  Consider the following:
Sanitation (Essential Items are Marked with an Asterisk *)
  • Toilet paper, towelettes*
  • Soap, liquid detergent*
  • Feminine supplies*
  • Personal hygiene items*
  • Plastic garbage bags, ties (for personal sanitation uses)*
  • Plastic bucket with tight lid
  • Disinfectant
  • Household chlorine bleach
 (Continued in the next tip)
Preparedness Tip #18
Include at least one complete change of clothing and footwear per person in your emergency supply kit.  We suggest long pants and long sleeves for additional protection after a disaster.
Clothing and Bedding (Essential Items are Marked with an Asterisk *
  • Sturdy shoes or work boots*
  • Rain gear*
  • Blankets or sleeping bags*
  • Hat and gloves
  • Thermal underwear
  • Sunglasses
Preparedness Tip #19
You should also keep a smaller version of your emergency supply kit in your vehicle, in case you are commuting or traveling when disaster strikes.
Emergency Kit For Your Vehicle
  • Bottled water and non-perishable high energy foods, such as granola bars, raisins and peanut butter
  • Flashlight and extra batteries
  • Blanket
  • Booster cables
  • Fire extinguisher (5 lb., A-B-C type)
  • First aid kit and manual
  • Maps
  • Shovel
  • Tire repair kit and pump
  • Flares or other emergency marking devices
Preparedness Tip #20
Teach children how to dial 9-1-1 in an emergency. Review emergency action steps with all family members:
  • Check the scene and the victim
  • Call 9-1-1 or your local emergency number posted by the telephone
  • Care for the victim

How to Be Prepared for Natural Disasters

A natural disaster can strike anywhere or at anytime. A tornado, a hurricane or an earthquake can often strike without warning. Being prepared is sometimes your and your family's best defense. You may not be able to shop or hunt for your supplies if you don't have them all together. There are a few things you can do to make sure you have everything you need in the event of a natural disaster.

Instructions

  1. Agree on a safe place to meet in the case of a natural disaster. The safe place may depend on the disaster. Make a plan with your family and have random drills to make sure everyone understands.

  2. Create a disaster preparedness kit. This kit should contain everything you need to survive for at least a three days, including food, water, medications, a list of important phone numbers and copies of both your home owners and health insurance cards.

  3. Assess your insurance coverage. Make sure you're fully covered in the event of a flood, earthquake or other natural disaster that may not be covered in a traditional policy.

  4. Take inventory of your possessions for your insurance. Make a list of each item and it's worth, and photograph them. Keep this information in another location, such as a bank deposit box. This way you can get to the list if you lose you lose everything.

  5. Know your city's evacuation plan and route. Also know the school's plan in case your children are in school when a disaster happens.

  6. Maintain your disaster preparedness kit. Make sure you change out the water, batteries and packaged food to make sure it's fresh.


Things You'll Need:

  • Water in plastic containers
  • First-aid kit
  • Battery-operated or wind up radio
  • Flash light
  • Extra batteries
  • Change of clothes for each family member
  • Blankets
  • Packaged foods
  • Hand sanitizer


January 31, 2011

The 10 best foods for your heart

Istockphoto
Take heart with berries, beans, and other healthy fare.

Oatmeal
Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich super-food can lower levels of LDL (or bad) cholesterol and help keep arteries clear.

Opt for coarse or steel-cut oats over instant varieties—which contain more fiber—and top your bowl off with a banana for another 4 grams of fiber.

Salmon
Super-rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay. Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third.

"Salmon contains the carotenoid astaxanthin, which is a very powerful antioxidant," says cardiologist  Stephen T. Sinatra, MD, the author of Lower Your Blood Pressure In Eight Weeks. But be sure to choose wild salmon over farm-raised fish, which can be packed with insecticides, pesticides, and heavy metals.

Not a fan of salmon? Other oily fish like mackerel, tuna, herring, and sardines will give your heart the same boost.

Avocado
Add a bit of avocado to a sandwich or spinach salad to up the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body.

"Avocados are awesome," says Dr. Sinatra. "They allow for the absorption of other carotenoids—especially beta-carotene and lycopene—which are essential for heart health."

Olive oilFull of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease.

Results from the Seven Countries Study, which looked at cardiovascular disease incidences across the globe, showed that while men in Crete had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil. Look for extra-virgin or virgin varieties—they're the least processed—and use them instead of butter when cooking.

Nuts Walnuts are full of omega-3 fatty acids and, along with almonds and macadamia nuts, are loaded with mono- and polyunsaturated fat. Plus, nuts increase fiber in the diet, says Dr. Sinatra. "And like olive oil, they are a great source of healthy fat."

Fotolia
Fotolia
Berries Blueberries, raspberries, strawberries—whatever berry you like best—are full of anti-inflammatories, which reduce your risk of heart disease and cancer.

"Blackberries and blueberries are especially great," says Sinatra. "But all berries are great for your vascular health."

Legumes
Fill up on fiber with lentils, chickpeas, and black and kidney beans. They're packed with omega-3 fatty acids, calcium, and soluble fiber.

Spinach
Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium, and fiber.

But upping your servings of any veggies is sure to give your heart a boost.  The Physicians' Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least two-and-a-half servings of vegetables each day cut their risk of heart disease by about 25%, compared with those who didn't eat the veggies. Each additional serving reduced risk by another 17%.

Flaxseed Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for the ultimate heart-healthy breakfast.

Soy Soy may lower cholesterol, and since it is low in saturated fat, it's still a great source of lean protein in a heart-healthy diet.

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