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Travel, On Vacation, In the Car

How To Keep Your Food Safe In The Sun And Heat

June 11, 2013 By Penny Klatell, PhD, RN 1 Comment

picnic-food-safetyIt’s hot outside.  When you open your car door after it’s been sitting in the parking lot you’re hit with a blast of heat that seems hotter than an oven.

The Temperature Rises Quickly Inside A Car

The temperature rises quickly inside a closed car — even when it’s only moderately warm outside.

A study found that at 9AM (in some very hot place!) when the outside temperature was 82 degrees, the temperature inside a closed car was 109 degrees. At 1:30PM, it was 112 degrees outside and 124 degrees inside a closed car.

Cracking the windows helped, but only a little.  At 10AM, with four windows cracked, it was 88 degrees outside but 103 degrees inside the car.  At 2PM at 110 degrees outside it was 123 degrees inside.

None of these are safe conditions for living creatures, and not for keeping fresh and prepared food in your car, either.

What About The Food You’re Taking To A Picnic?

Pity the poor picnic fixins’ you just bought – or the take-out food you just picked up — sitting in extremely hot temperatures in the back of your car.  Boxed food might be fine, but meat, dairy, cut food like fresh fruit, salads, and prepared foods — not so good.

Most bacteria don’t go crazy below 40°F or above 140°F. But the temperature range in between, known as the “Danger Zone,” is where they multiply rapidly and can reach harmful levels. A single bacterium that divides every half hour can result in 17 million offspring in 12 hours!

Raw meat and poultry may contain bacteria that can cause food borne illnesses, and sitting in the temperature danger zone can cause those bad guys to multiply dramatically. Meat and poultry have to be cooked to destroy bacteria and should be kept at temperatures that are either too hot or too cold for these bacteria to grow.

Picnic Food And Temperature Control

To prevent bacteria in food from rapidly multiplying which leads to food borne illness, food has to be kept at certain temperatures to prevent the growth of food borne bacteria. The key: don’t let your picnic food stay in the “Danger Zone” (between 40° F and 140° F) for more than 2 hours, or only for one hour if the outdoor temperature is higher than 90° F.

Perishable food can stay safely unrefrigerated for two hours if the air temperature is less than 90 degrees – and only for one hour if the temperature is 90 degrees or higher.

Keep hot foods hot: above 140°F.  Keep cold foods cold:  below 40°F.

Remember to include preparation, storage, and serving time in determining how long food has been out of the fridge or off the heat.

Transporting, Preparing, And Serving

To prevent food borne diseases, food safety is crucial both when you transport your food and when you prepare and serve it.

Transporting Your Food

  • Think about the type of food you’re buying.  If you have perishable items do what you have to do to keep hot food hot and cold food cold.
  • Think about your route and how many errands you have to do. Stop to buy beer and paper plates before you pick up the food — not afterward while it’s baking in the car.
  • To be on the safe side, keep a cooler, cold packs, or insulated bags in your car for perishable items.  Make sure the cooler hasn’t turned into a portable oven because it’s been sitting in the car for so long.
  • Be certain that raw meat and poultry are wrapped securely to prevent their juices from cross-contaminating other foods and dripping on fruit and veggies that you’ve already washed.
  • Buy a bag of ice if you need to for keeping cold stuff cold and frozen stuff frozen or bring some frozen gel packs with you.

At The Picnic Site

  • Food spoilage and cross-contamination are major issues when preparing and eating food outdoors in warm weather — especially when you’re at a remote site (like a camp or park) without a kitchen.
  • How will you keep things clean – not just the food, but the platters, utensils, and your hands?  Is there a source of potable (drinking) water that you can use for cooking and cleaning? You don’t want to use water that’s not safe to drink to wash your food or utensils.  If there isn’t, bring water or pack clean, wet cloths, moist towelettes, or paper towels for cleaning your hands and surfaces. Cross-contamination during preparation, grilling, and serving food is a prime cause of food borne illness.
  • Wash your hands before and after handling food, and don’t use the same platter and utensils for both raw and cooked meat and poultry.
  • Keep hot food hot and cold food cold the entire picnic – keeping food at unsafe temperatures is a major cause of food borne illness. The temperature spikes in direct sunlight so keep coolers in the shade.
  • Food shouldn’t be out of the cooler or off the grill for more than 2 hours (one hour when the temperature is above 90°F).
  • Perishable and cooked foods like meat, chicken, and mayonnaise-based salads have to be kept cold, too. Keep cold food in the fridge and don’t stock the cooler until right before you leave home. Keep the cooler in the coolest part of the car while you’re traveling. (FYI: don’t stuff the refrigerator because cool air has to circulate to keep food safe.)
  • If you have a long trip consider freezing the food and putting it into the cooler frozen and allowing it to defrost (to a cold temperature, not warm) in transit.
  • If you bring hot take-out food like ribs or chicken, it should be eaten within two hours of when it was plucked from the store’s steam table. If you buy it ahead of time, first chill the food in your refrigerator and then before pack it in an insulated cooler.
  • Pack beverages in one cooler and perishable foods in another so the perishable foods won’t be repeatedly exposed to warm outdoor air temperatures as people keep opening the cooler for drinks. A full cooler will hold its cold temperature longer than one that’s partly full so pack plenty of extra ice or freezer packs to maintain a constant cold temperature.
  • Throw out any perishable foods from picnics or barbecues that have been kept out too long or not adequately chilled or heated. “If in doubt, throw it out.”

Filed Under: Eating with Family and Friends, Entertaining, Buffets, Parties, Events, Shopping, Cooking, Baking, Snacking, Noshing, Tasting, Takeout, Prepared Food, Junk Food, Travel, On Vacation, In the Car Tagged With: food safety, food storage, food-borne illness, perishable food, picnic food, picnics, temperature of food

10 Ways To Save Calories At Summer Parties, Picnics, And Barbecues

June 6, 2013 By Penny Klatell, PhD, RN Leave a Comment

  1. sand-castle-graphicBefore you grab some tasty morsel, ask yourself if you really want it.  Are you hungry?  Is it worth the calories?  Odds are, the tempting display of food in front of you is visually seductive – and may smell great, too — but you’re reaching out to eat what’s in front of you for reasons not dictated by your stomach but by your eyes.
  2. Do you really need to stand in front of the picnic table, kitchen table, or barbecue?  The further away from the food you are the less likely you are to eat it. Don’t sit or stand where you can see the food that’s calling your name. Keep your back to it if you can’t keep distant. There’s just so much control you can exercise before “see it = eat it.”
  3. Don’t show up absolutely starving.  How can you resist all the tempting food when your blood sugar is in the basement and your stomach is singing a chorus?
  4. If you know that the barbecued ribs, the blueberry pie, or your cousin’s potato salad is your downfall, acknowledge that you’re going to have it or steer clear.  For most of us, swearing that you’ll only take a taste is a promise that is doomed to fail and you end up with second or third helpings heaped on your plate.
  5. If you’re asked to bring something to a party, picnic, or barbecue, bring food you can eat with abandon – fruit, salad with dressing on the side, maybe berries and angel food cake for dessert (there’s no fat in angel food cake and moderate calories).  Bring something that’s a treat but not over the top.  That way you know you’ll always have some “go to” food.
  6. Really eyeball the food choices so you know what’s available.  Then make a calculated decision about what you‘re going to eat.  Taking some of everything means that you’ll eat some of everything.  Is that what you want to do?
  7. Take the food you’ve decided to eat, sit down, enjoy it without guilt, and be done with it.  No going back for seconds.
  8. If you’re full, stop eating and clear your plate right away.  If it hangs around in front of you, you’ll keep picking at it until there’s nothing left. An exception – a study has found that looking at the “carnage” – the leftover bones from barbecued ribs or even the number of empty beer bottles – serves as a visual reminder of how much you’ve already had to eat or drink.
  9. Give yourself permission to eat – and enjoy — the special dessert or a burger or ribs.  If you don’t, you’ll probably be miserable.  Then when you get home you end up gobbling down everything in sight because you made yourself miserable by not eating the stuff that you wanted in the first place!  But no seconds and no first portions that are the equivalent of firsts, seconds and thirds built into one.
  10. If hanging around the food gets to be too much, go for a walk, a swim, or engage someone in an animated conversation. It’s pretty hard to shove food in your mouth when you’re busy talking.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Eating with Family and Friends, Entertaining, Buffets, Parties, Events, Manage Your Weight, Snacking, Noshing, Tasting, Travel, On Vacation, In the Car Tagged With: barbecues, calorie tips, calories, picnics, save calories at parties, summer eating

Nine Easy Calorie Saving Tips

June 4, 2013 By Penny Klatell, PhD, RN Leave a Comment

9-calorie-saving-tips-graphicAre you worried about gaining weight over vacation or from eating too much at the weddings and parties you’re planning to attend?

Have a plan — It could be your saving grace.  Think about how you want to handle yourself in the face of family picnics, barbecues, fresh strawberry shortcake, and ice cream cones with sprinkles.

Your plan doesn’t have to be engraved in stone but if you have an idea about how and when you’re going to eat you’ll be far less likely to nibble and nosh all day and night. You’re in charge of what goes into your mouth.

1. Make simple swaps in the food you prepare and the food you choose at parties, picnics, and restaurants. Reduce the amount of fat and calories by doing things like using skim milk instead of whole milk, applesauce in place of oil, or two-thirds or one-half of the sugar called for in a recipe. Look online for plenty of tips about swaps and substitutions. Make a horse trade or a deal with yourself that might have you avoiding the breadbasket or a pre-dinner drink if you’re going to have dessert or an ice cream cone instead of a muffin.

2. Beware of food landmines.  It’s so easy to be fooled by fatty sauces and dressings on innocent looking vegetables. Vegetables are great.  Veggies smothered with butter, cheese, croutons, and/or bacon are loaded with calories.  Liquid calories really add up, too, and they don’t fill you up.  Plan ahead of time about how many drinks you’ll have – and adjust your menu choices accordingly.

3. Let this be your mantra:  no seconds. Choose your food, fill your plate, and that’s it.  Keep a running account in your head of how many hors d’ oeuvre you’ve eaten or how many cookies. Keep away from food spreads at home, the beach, or at the hotel’s breakfast buffet to help limit nibbling, noshing, and replenishing.

4. Stop eating when before you’re full.  If you keep eating until your stomach finally feels full you’ll likely end up feeling stuffed when you do stop eating.  It takes a little time (around 20 minutes) for your brain to catch up and realize your stomach is full. A lot of eating is done with your eyes and your eyes love to tell you to try this and to try that.

5. Use a fork and knife instead of your fingers, a teaspoon rather that a tablespoon. Chopsticks slow you down even more. Chew your food instead of wolfing it down.  If you have to work at eating your food – cutting with a knife for instance – you’ll eat more mindfully than if you pick food up with your fingers and pop it into your mouth. Before you eat drink some water, a no- or low-calorie beverage, or some clear soup. The liquids fill up your stomach and leave less room for the high calorie stuff. If you know you’re going to eat treats, pick one portion controlled treat to eat each day.  Pick it ahead of time and commit to your choice so you don’t find yourself wavering in the face of temptation.

6. Plan ahead, commit to your plan, and don’t go to a party or event feeling ravenous. Before you go eat a small healthy snack that‘s around 150 calories with some protein and fiber:  fat free yogurt and fruit, a portion controlled serving of nuts, a small piece of cheese and fruit, or a spoonful of peanut butter with a couple of whole grain crackers. Have a no-cal or low-cal drink like water, tea, or coffee, too.  When you get to the party or dinner you won’t be as likely to attack the hors d’oeuvres or the breadbasket.

7. Choose your food wisely.  If you can, pick lean proteins like fish, poultry, and the least fatty cuts of pork, beef, and lamb that are grilled or broiled, not fried or sautéed. Consider beans or eggs as your protein source.  Load up on vegetables – preferably ones that are not smothered in cheese or dripping with oil. Eat your turkey without the skin. You can save around 200 calories at dessert by leaving the piecrust sitting on the plate. The same thing is true for ice cream toppings like hot fudge sauce and whipped cream.

8. Leave the breadbasket at the other end of the table.  If you absolutely must have bread, go easy or without butter or oil.  One teeny pat of butter has 36 calories, a tablespoon has 102 and 99% of them is from fat.  A tablespoon of oil has about 120 calories.  Would you rather have the oil or butter or a cookie for dessert or another glass of wine? Which calories will be more satisfying?

9. Keep the number of drinks under control and watch the mixers.  Certain drinks are much higher in calories than others.  There’s a couple of hundred calories difference between a glass of wine or beer and a good-sized margarita. Calorie free drinks would be better yet – even if you alternate you’re your alcoholic beverages you still cut your alcohol calories in half.  Calories from alcohol do not fill you up.

Follow us on Facebook, Pinterest, and Twitter for more tips and strategies.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Eating with Family and Friends, Entertaining, Buffets, Parties, Events, Food for Fun and Thought, Lose 5 Pounds in 5 Weeks, Manage Your Weight, Snacking, Noshing, Tasting, Travel, On Vacation, In the Car Tagged With: calorie saviers, calorie saving tips, calories, diet, diet plan, weight management

How Many Calories Are In Your Favorite Summer Drink?

May 30, 2013 By Penny Klatell, PhD, RN Leave a Comment

Favorite-summer-drink

It’s summer.  It’s hot.  You’re thirsty.  You want some shade and something cool – or maybe ice cold – to drink.

Check Out The Calories

A lot of those cool, refreshing drinks come with a hefty dose of calories. You might be surprised at the number of calories in a drink you’ve been having for years.

Do a little research, figure out your best choice, and then make that your drink of choice.  Can you be satisfied with a bottle of beer that has around 100 calories rather than another brand that has around 300 – or water with a hint of flavor instead of a sports drink?

Water and Sports Drinks

  • Gatorade:  12 oz, 80 calories
  • SoBe Lifewater:  20 oz, 90 calories
  • Glaceau Smart Water:  33.8 oz, 0 calories
  • Vitamin Water:  20 oz, 125 calories
  • Vitamin Water 10:  20 oz, 25 calories
  • Perrier Citron Lemon Lime (22 oz bottle):  0 calories
  • Vitamin Water Focus Kiwi-Strawberry (20 oz bottle):  125 calories, 32.5g sugars
  • Hint Blackberry (16 oz bottle):  0 calories
  • Gatorade G Orange (12 oz bottle):  80 calories, 21g sugars
  • Water (as much as you want):  0 calories

Iced Coffee and Tea Drinks

  • Dunkin’ Donuts Vanilla Bean Coolatta:  16 oz, 430 calories
  • Dunkin’ Donuts Sweet Tea:  16 oz, 120 calories
  • Starbuck’s Coffee Frappuccino:  16 0z (grande), 240 calories
  • Starbuck’s Coffee Frappuccino, light:  16 oz grande), 110 calories
  • Tazo Unsweetened Shaken Iced Passion Tea:  0 calories
  • Iced Brewed Coffee with classic syrup:  12 oz (tall), 60 calories

Soda and Non-Carbonated Drinks

  • Mountain Dew:  one 20 oz bottle, 290 calories
  • Coke Classic:  one 20 oz bottle, 233 calories
  • Diet coke:  one 20 oz bottle, 0 calories
  • Snapple Orangeade (16 oz):  200 calories, 52g sugar
  • San Pelligrino Limonata (11.15 fl oz can):  141 calories, 32g sugars
  • Can of Coke (12 oz):  140 calories, 39g sugars
  • Bottle of 7Up (12 oz):  150 calories, 38g sugars
  • Root beer float (large, 32 oz):  640 calories, 10g fat

Beer (12 oz bottle)

  • Sierra Nevada Bigfoot Ale: 330 calories
  • Samuel Adams Boston Lager: 180 calories
  • Guinness Extra Stout: 176 calories
  • Pete’s Wicked Ale: 174 calories
  • Harpoon IPA: 170 calories
  • Heineken: 166 calories
  • Killian’s Irish Red: 163 calories
  • Long Trail: 163 calories
  • Molson Ice: 160 calories
  • Samuel Adams Brown Ale:  160 calories
  • Budweiser:  144 calories
  • Corona Light: 105 calories
  • Coors Light: 102 calories
  • Heineken Light: 99 calories
  • Budweiser Select: 99 calories
  • Miller Light: 96 calories
  • Amstel Light: 95 calories
  • Anheuser Busch Natural Light: 95 calories
  • Michelob Ultra: 95 calories
  • Miller MGD 64:  64 calories
  • Beck’s Premier Light: 64 calories

Wine

  • Red Wine:  5 oz, 129 calories
  • White Wine:  5 oz, 120 calories
  • Sangria:  8 oz, 176 calories

Alcoholic Drinks

  • Mojito:  7 oz, 172 calories
  • Frozen Magarita: 4 oz, 180 calories (the average margarita glass holds 12 oz, 540 calories)
  • Mimosa:  137 calories
  • Gin and Tonic:  175 calories

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Eating with Family and Friends, Entertaining, Buffets, Parties, Events, Food for Fun and Thought, Lose 5 Pounds in 5 Weeks, Manage Your Weight, Travel, On Vacation, In the Car Tagged With: beer, calories, calories in cold drinks, calories in drinks, cold drinks, diet, soda, summer drinks, wine

Vending Machines: What Are Your Favorite Letter/Number Combinations?

May 22, 2013 By Penny Klatell, PhD, RN Leave a Comment

vending-machine-graphicSooner or later you’ll have your next sharing moment with a vending machine – you share your money and the machine shares its calories.

Vending machines are everywhere – down the hall from your office or around the corner from your hotel room, in hospital waiting rooms, in train stations, and calling your name on road trips. They call your name when you’re especially vulnerable – when you’re stressed, tired, bored, anxious, and your blood sugar is traveling south – all of which means the sugar, fat, and salt junk food allure is really hard to overcome.

When a vending machine calls your name, choose wisely.  There are good, better, and best choices to be made.  You can almost always find packages of nuts, popcorn, pretzels, or dried fruit along with the packaged sweet or crunchy calories.

Be careful of choices with too much sugar, especially if you’re driving.  A big time sugar hit may give you quick energy but more than likely it will be followed by a drop in your blood sugar levels that could possibly make you sleepy, grouchy, unfocused, and hungry for more sweet and fatty food.

No Choice Is Perfect; Make The Best Choice For You

Your choice depends on what you want:  protein or sweet satisfaction; fill-you-up fiber or salty crunch.  Here are some common choices so you can compare calories, fat, carbs, and protein:

Crunchy

  • Baked! Lays Potato Chips (original), 1 package, 130 calories, 2g fat, 26g carbs, 2g Protein
  • Baked Doritos, Nacho Cheese, 1 bag (38.9g):
170 calories, 5g fat, 29g carbs, 3g protein
  • Cheez-It Baked Snack Crackers (Snack Pak):
180 calories, 9g fat, 20g carbs, 4g protein
  • Ruffles Potato Chips, 1 package (1.5 oz):
240 calories, 15g fat, 23g carbs, 3g protein
  • Cheetos, Crunchy, snack size bag (1 oz): 
150 calories, 10g fat, 13g carbs, 2g protein
  • Sun Chips Original, 1 package:
210 calories, 10g fat, 28g carbs, 3g protein
  • Snyder’s of Hanover Mini Pretzels, snack size: 160 calories, 0g fat, 35g carbs, 4g protein
  • White Cheddar Cheese Popcorn, Smartfood, 1 package: 120 calories, 8g fat, 11g carbs, 2g protein

Nuts/Seeds

  • Planters Sunflower Kernels, 1 package (1.75 oz): 290 calories, 25g fat, 9g carbs, 11g protein
  • Planters Salted Peanuts, 49g (1.75oz): 290 calories, 25g fat, 8g carbs, 13g protein

Cookies/Pastry/Bars

  • Mini Chips Ahoy!, snack pack (56g): 270 calories, 13g fat, 38g carbs, 3g protein
  • Frosted Strawberry Pop-Tarts (2 pastries): 
410 calories, 10g fat, 75g carbs, 4g protein
  • Hostess Fruit Pie, apple: 470 calories, 20g fat, 70g carbs, 4g protein
  • Fig Newtons, 1 package: 200 calories, 4g fat, 40g carbs, 2g protein
  • Quaker Chewy Low-Fat Granola Bar, Chocolate Chunk, 1 bar: 
90 calories, 2g fat, 19g carbs, 1g protein
  • Nature Valley Granola Bar, Crunchy Oats and Honey, 2 bars: 190 calories, 6g fat, 29g carbs, 4g protein

Candy


  • Skittles (original), 2.17 oz:
240 calories, 2.5g fat, 56g carbs, 0g protein
  • Twix, 2 cookies:
250 calories, 12g fat, 34g carbs, 2g protein
  • 3 Musketeers, king size:
200 calories, 6g fat, 36g carbs, 1g protein
  • Peanut M&Ms, 1 pack:
250 calories, 13g fat, 30g carbs, 5g protein
  • Snickers, regular size: 250 calories, 12g fat, 33g carbs, 4g protein

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Eating with Family and Friends, Food for Fun and Thought, Lose 5 Pounds in 5 Weeks, Manage Your Weight, Snacking, Noshing, Tasting, Travel, On Vacation, In the Car Tagged With: calories in vending machine snacks, road trip food, snack food, snacks, vending machine candy, vending machine food, vending machines

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