WAIST-WATCHING WHEN EATING OUT

Did you know that Americans spend 45 cents of every food dollar on foods and beverages consumed away from home? The percentage of meals and snacks eaten outside the home has increased over the years, a trend that is expected to continue. Unfortunately, studies show that people who eat out tend to consume diets that are less nutritious and higher in fat and calories than individuals who prepare their meals at home. Excessive intakes of energy and fat can increase one's risk for developing obesity and other chronic diseases.

How is eating out changing the nutritional value of our meals?

A recent report form the USDA suggested that foods eaten outside of the home differ nutritionally from foods prepared in the home. A comparison of the nutrient content of foods prepared at home and away from home per 1,000 calories revealed the following as seen in the adjacent chart.

What the chart demonstrates is that for every 1,000 calories we eat away from home, we get approximately 2 grams less fiber, 150 milligrams more sodium, and 2 milligrams less iron . Plus, food prepared at home are lower in total and saturated fat.

Why are foods prepared outside the home higher in energy and fat and lower in other important nutrients like calcium, iron and fiber? Experts agree there is no reason why foods eaten away from home should differ nutritionally from foods prepared at home. At least one study has found that although consumers may want lower-fat food choices, they are not ordering them when offered on the menu.

• Perhaps people are less willing sacrifice taste when eating out.
• Perhaps people do not realize that foods eaten away from home have an impact on their overall nutrient and energy intake.
• Perhaps consumers don't realize just how much or how often they are eating out.
• Perhaps because of a lack of readily available nutrition information about restaurant foods.
• Perhaps consumers have an inability to prepare meals in the home.

Since more than 50% of our adult population is either obese or overweight, it seems logical that relying on others ro prepare our meals and snacks may not be the best for our waistlines. Studies have documented that Americans are eating about 240 calories more than they were 30 years ago. When physical activity is not increased, these extra calories can turn into a whopping 25 pound of extra weight in a year!! What can you do to help avoid waistline expansion when dining out?

Free foods offered at restaurants are not really "free." A basket of bread sticks or fried corn chips can cost up to 1,000 calories. The solution? Ask for plain corn tortillas instead of fried chips. Better yet, decline the free food altogether.

A baked potato is usually better than one that is fried unless butter, sour cream, bacon, and cheese are added. You may get a little more flavor with these toppings but you could also add an extra 40 grams of fat to an otherwise fat-free baked potato. The solution? If you must top your potato with a little extra "something," get the toppings on the side and use them sparingly.

Bigger portions may be cheaper but what kind of value are you really getting? A regular order of French fries has bout 350 calories and 17 grams of fat. Upgrading to a larger size for a few cents means nearly 600 calories and 29 grams of fat. The solution? If you eat at a fast food restaurant, just day NO to value sized portions.

Read menus carefully - don't be afraid to ask for substitutions. For Example: Instead of Pasta with Alfredo sauce, ask for Pasta with Marinara sauce and save as much as 80 grams of fat & 720 calories. Instead of Mayonnaise (1 Tbsp) ask for Mustard or ketchup (1 Tbsp) and save as much as 10 grams of fat & 85 calories. Instead of Cheesecake (1 slice), ask for Sherbert (½ cup), and save as much as 17 grams of fat & 180 calories

Colorectal Cancer

Colorectal cancer, or cancer of the colon or rectum, is the second leading cause of cancer-related death in the United States. The American Cancer Society estimates 94,700 new cases of colon cancer and 34,700 new cases of rectal cancer this year. Colon cancer deaths are estimated to be responsible for 47,900 deaths and rectal cancer of 8,700 deaths this year. Colon cancer is not gender sensitive. It can strike in men and women.

Early detection is especially important because colorectal cancer can exist without any symptoms. Some warning signs, however, may exist. The most common warning signs are:

• Changes in bowel habits, such as diarrhea, constipation, or narrowing of the stool that persists for more than a few days.
• Very dark mahogany red, or bright red blood in or on the stool, or bleeding from the rectum.
• Abdominal discomfort.

• An urgent, painful need to defecate.
• Feeling of incomplete emptying after a bowel movement.
• Decreased appetite or unexplained weight loss.
• Anemia.
• Unusual paleness.
• Jaundice
• Persistent weakness and fatigue.

Texas Driving and Severe Weather

Severe weather is a frequent threat in Texas in the spring months. Severe thunderstorms, carrying with them the potential for heavy rainfall, large hail, damaging winds and even tornadoes, pose a threat to travel anywhere in the state. Heavy rain makes roads and streets slick and dangerous. Hail can break windshields, while thunderstorm winds stir up dust and dirt, and when mixed with rain or hail, again can drop visibility to near zero with little warning.

Flash Flooding, the rapid rise in water along a stream or dry creek bed due to heavy rains or releases of water upstream, is the number one cause of weather-related deaths in Texas. Most deaths occur when motorists try to drive through flooded low water crossing. There is really only one safety rule - stay out of deep water. If your vehicle stalls in deep water, you should leave it and move to higher ground if you can do so safely.

Lightning is the second greatest weather-related treat to life in Texas . You are generally safe from lightning inside your vehicle, as long as you are not touching metal. This isn't because the tires are grounding you; a thin layer of rubber is of little concern to a massive bolt of lighting. You are safer because the vehicle spreads the lightning charge around its outer shell, diluting the charge before it leaks into the ground through the tires.

Never try to outrun a Tornado in your vehicle; a tornado can change its movement without warning. If a tornado threatens, get away from your vehicle and seek shelter in a low area, such as a ditch or ravine or culvert. Crouch low in the duck-and-cover position and protect your head with your hands and arms. Remember to stay alert to the threat from lightning and flash flooding. While driving, stay tuned to your local radio or carry a NOAA Weather Radio with you for the latest weather information.

Gearing Up for Summer

This time of year most of us think about lazy summer days by the pool or lake, family vacations, barbeques, and fun times with the family. We get ourselves geared up for summer, but do we get our homes in order so that we all can enjoy the summer months without as many illnesses and allergies?

Most of you may have already done your spring cleaning which is great. Especially since just a little cleaning can help keep your family healthy and protected from biological pollutants which are nothing more than living organisms which can travel through the air and are often invisible.

Fungi (molds & mildews),infectious agents (bacteria & viruses), pollen from plants, animal dander, cockroach parts, human skin cells, and dust mites are some of the most common found in the home. Two major factors that create conditions for biological pollutants to grow are nutrients and constant moisture with poor air circulation.

Mold grows on organic materials, such as paper, textiles, grease, dirt, and soap scum. Common places to find mold include:

• bathrooms where there is not ventilation from an exhaust fan or a window.
• underneath carpeting laid on concrete floors, crawlspaces,
• laundry rooms if the dryer is not vented to the outside, and
• kitchens if large amounts of water are used for cooking without adequate ventilation from an exhaust fan.

Mold can often, but not always, be seen growing on surfaces or textiles and can often be detected by its musty odor. It is the mold spores in the air that cause allergic reactions in sensitive people. Surfaces that are kept clean and dry are not likely to have mold growth.

Dust mites are microscopic animals found in dust. They need a food source of dead human skin cells and high humidity levels. Dust mites thrive in:

• soft furnishings, such as bedding, carpeting, and upholstery;
• stuffed animals in the bedroom; and
• items stored under the bed.

Pollen is plant material that is usually generated by outdoor plants. It enters the house through open doors and windows, through cracks, on shoes and clothing, or can be brought in by pets.

Persons sensitive to pollen need to:

• keep doors and windows closed during warm weather and especially during periods of high pollen count,
• use an air conditioner to stay cool and to somewhat filter the air in the home, and
• not dry sheets or air bedding out-of-doors when pollen levels are high.

Persons allergic to pets are sensitive to the animal dander and saliva attached to dander and hair that is shed by their pets. Allergies to pets may be relieved by:

• removing pets from the home or keeping pets out of bedrooms; washing pets weekly to reduce the allergen level;
• using vinyl, tile, or hardwood floors instead of carpets to reduce allergen accumulation; and
• wet cleaning hard surfaces or vacuum cleaning with a high efficiency filter vacuum .

Bacteria and viruses can cause diseases. They can contaminate some surfaces and be passed to another person coming in contact with those surfaces. Some bacteria and viruses circulate thorough indoor ventilation systems, particularly if there is a moisture problem in the system. They can also circulate from humidifiers that are not clean.

• Control the Moisture (between 30-50 percent humidity)
• Install and use exhaust fans that are vented to the outdoors in kitchens and bathrooms, and vent clothes dryers outdoors.
• Thoroughly clean and dry water-damaged carpets and building materials (within 24 hours if possible), or consider removal and replacement.
• Keep the House Clean
• Clean hard surfaces with a soap or detergent solution regularly.
• Place mats or small area rugs in front of all entry ways to collect dirt, dust, pollen and other allergens brought in from the outside, and to help prevent them from spreading to other areas.
• Thoroughly vacuum carpets, pillows, draperies, and upholstered furniture at least once a week.
• Clean vinyl or ceramic tile floors weekly, using a floor cleaner or a non-abrasive, all-purpose cleaner.

Cleaners that are part of the whole-house air-handling system are probably more effective in lowering the level of contaminants throughout the house than are smaller cleaners.

There is currently no conclusive proof that air-duct cleaning is effective in reducing or preventing indoor air problems. Duct cleaning by a professionally may be appropriate if the following circumstances apply:

• debris in the ducts
• infested with vermin,
• visible mold, fungi, or other biological contaminants, or particles spewing from the registers.

By taking these precautions and steps to cleaning your home, your summer could be hassle free and more enjoyable than ever. For more information on indoor air quality, contact the Extension office.

Summer Recipes

Who has time or who wants to be stuck in the kitchen all summer long? Enjoy these quick, easy vegetable recipes which will help "empty" out that garden!

Carrots And Zucchini

In saucepan cook carrots and zucchini in chicken broth until just tender. Drain and return vegetables to saucepan. Add seasoning and toss gently. 4 servings.

Spicy New Potatoes

Pour crab boil into water and bring to a boil. Puncture potatoes and add to boiling water. Reduce heat and simmer until potato skins barely pop and potatoes are tender, around 20 minutes. 4 serving.

Squash Casserole

Boil Squash and onion until tender. Drain well and mix with cheese and chiles. Pour into dish sprayed with cooking spray. Bake 15 minutes at 375 degrees. 8 servings.

Sweet and Sour Cucumber Salad

Place sliced cucumbers in bowl and mix well with salt. Let stand 15 minutes. Drain off all the salty fluid. Add vinegar and sugar and let stand 10 minutes. Before serving, drain sweet and sour juice from cucumber slices and place cucumbers into a serving bowl. 4 servings.

On Learning to Love Yourself

Oliver Wendell Holmes once attended a meeting in which he was the shortest man present.

"Dr. Holmes," quipped a friend, " I should think you'd feel rather small among us big fellows."

"I do," retorted Holmes, "I feel like a dime among a lot of pennies."