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JULY 2012 EDITION
SURVIVING SUMMER COOKING
IN CONTROL!
TAKE CONTROL’S PERSON OF THE MONTH: BOB F.
By Renee Stephens, Take Control
I was honored to speak with Take Control participant, Bob F. who, as both a Medical Doctor and
program participant, has a very unique perspective on the Take Control program.
One year ago when Bob joined the Take Control program he had been a type 2 diabetic for 12-13 years
and had successfully treated his diabetes with lifestyle changes, diet, exercise, and Metformin. When
Levemir insulin was added to his regimen, The Bozeman Deaconess Diabetes Center recommended
the Take Control program. Bob reviewed the information regarding the Take Control program and
thought it would be a positive way to get support as he embarked on this next level of diabetes
treatment.
During his participation in the Take Control program, Bob has appreciated the support and confirmation things had been doing previously regarding diet and exercise. As a former diabetes “expert” with
a large diabetes practice in Bozeman, Bob had vast clinical knowledge in the field of diabetes. Bob
stated clinical knowledge is not quite the same as when you actually live with the condition. With
diet, exercise (3-5 times a week) and weight loss, Bob has successfully managed his diabetes for
several years prior to his participation in the Take Control program. Take Control has helped keep Bob
on track with his regimen, and has assisted with a further decrease his weight, and managing his diet.
Bob feels the support and affirmation he received from the program, in addition to managing the
addition of insulin, has been particularly beneficial.
(continued on page 2)
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CALENDAR
By Laura Del Guerra, RD, CDE
Some of my favorite memories revolve around time spent with family and friends on the lake enjoying the hot summer days, great food, and conversations that last late into the night.
I admit it. I am the official ‘food safety policeman’ of my family. About an hour and a half after any
party or family gathering starts you can find me by the buffet table looking for those foods that need
to be refrigerated. I can’t help it. With a degree in food and nutrition I was schooled on food safety
repeatedly, spent time in many different quantity kitchens, and had to pass the National Restaurant
Associations Serve Safe Class two different times for jobs I have held. I think my family thinks I am a
little loony or over-concerned but they indulge my need to “keep hot food hot and cold food cold.”
Food poisoning is miserable. I have had it on two different occasions as an adult – once from eating
old peanut butter (thanks mom) and from a hamburger at a popular chain restaurant. These experiences have made me even more aware of food safety.
Our newsletter contains several articles on great grilling ideas and tips on how to keep your summer
cook-outs, reunions, and summer parties safe. I hope you will try some of the unique recipes, and take
at least one new hike over the summer. I plan on spending time at our cabin and the next time we are
out hiking in familiar territory and one of my daughters asks, “Where does that trail go?” we are going
to take it – uncovering even one new path often leads to a great experience and unforgettable
memories.
UPCOMING TAKE CONTROL
EDUCATION CLASSES
All education is telephonic.
Please dial 1-866-200-5786
session id– 9935742#
Summer is short in Montana and we don’t
want you to miss a moment of what this great
state has to offer! Our evening class schedule
has been suspended during the months of
July and August.
We encourage you to get out and discover a
new location or visit a favorite spot to enjoy
the beauty and maybe learn a few new things
about what make Montana so special.
UPCOMING EVENTS
Montana Youth Retreat: July 26-29
Children with type 1 diabetes should consider
attending this great camp! Children from ages
8-17 with type 1 diabetes to apply for this
amazing experience. For more information
contact [email protected]. Scholarships are
available.
IMPORTANT SOURCES
FOR INFORMATION:
Montana Diabetes Prevention Program at
www.mtprevention.org features low fat
recipes that are specific for the prevention
program. You can also find a monthly blog to
inspire and amuse as well as a as a quarterly
newsletter and other information for program
participants and healthcare providers.
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IN CONTROL! (continued)
Bob stated Take Control is a “very nice comprehensive
program” which provides continuing education from the
diabetes educators and exercise experts, while encouraging
blood sugar testing through providing Accu-Chek blood
glucose monitors and providing copay waivers on test strips
and lancets. Additionally, Bob says the monthly newsletter
always features interesting information.
The unique telephonic model of Take Control provides the
flexibility to work appointments around ones work schedule
while feeling “very personal.” Bob says his telephonic
appointments are “very nice and very comfortable.” As both a
MD and a client, Bob enjoys the opportunity to make observations about diabetes and sharing his discoveries with
Laura Del Guerra. Bob stated it felt good to “talk with someone who appreciated how hard he was working.”
Now that Bob has been on insulin for a year, he can
confidently say the secret of success is
CONSISTENCY. Bob stated, “diabetes has to be built into your
day (exercise, meds, blood sugar checking). You must anticipate what your day will be like in order to juggle your calorie
intake. For example, gauge whether you plan to eat a big
lunch for the day and be sure to eat a small breakfast. You
must maintain the CONSISTENCY and commitment in order
to be able to take control”.
After a year in the Take Control program, Bob says the
program was a success and he has his diabetes “under
CONTROL and has demonstrated to himself and the experts
at Take Control that he can do this”. Bob continued on to say
he is “so pleased with program and it is really, really great!”
BOB F.’S TRAVEL TIP
If you are planning a road trip and need to keep your
insulin cool, consider the Medi-Fridge MRIIx with
temperature display (available on Amazon.com for
around $90). It has a cigarette lighter plug and a wall
adapter, so it will work in the car or in the hotel room. It is
set to keep the temperature around 35-40 degrees F, but if
the car is hot it will only cool down to about 50 degrees
below the ambient temperature. It doesn't insulate your
insulin, so you need to keep it running to stay cool. I have
had one for about a year and am very pleased with it.
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HEALTHY EATING WITH
SUMMER TRAVEL
By Shannon Jones, Take Control Health Coach and Exercise Specialist
Eating healthy at home can be challenging enough. Sticking to your good habits when
traveling can be even tougher. Here are a few tips to help you stick to healthy eating
habits when traveling.
Healthy Eating Tip #1: Take Healthy Snacks with You
Whenever possible, plan ahead and arm yourself with healthy snacks for the car or plane
so that you're not stuck with the limited offerings available at gas stations and airports.
If you can bring a cooler, stock it with non-fat low sugar yogurt, hard-boiled eggs, string
cheese, fruit, cut-up vegetables, and hummus. Dried fruit, nuts, sunflower seeds, or trail
mix travel well without refrigeration. Set up portions in snack baggies ahead of time. (for
more snack ideas look at Take Control’s May 2012 Newsletter)
Healthy Eating Tip #2: Hold Out for the Healthy Options
Healthier options such as salads, grilled sandwiches, yogurt, and fresh fruit are also
starting to show up at most of the fast food restaurants—and the quality is pretty
consistent. Most fast food restaurants now have brochures readily available on the
counter that detail the nutritional information of the various menu items. These materials make it much easier to zero in on the better choices.
Gas stations and convenience stores do have some healthier options but you may have to
search to find them. Check the coolers in the back of the store and you’re likely to find
items like yogurt, cottage cheese, hard-boiled eggs, raw carrots and hummus, and
vegetable juice.
Healthy Eating Tip #3: Let Technology Be Your Friend
Most big corporate chain restaurants now provide nutrition information online. If you
can plan ahead, check out Healthy Dining Finder http://www.healthydiningfinder.com.
This website lists healthy menu options from restaurants around the U.S. You can search
the database by location as well as price.
You can also try the website: Good Food Near You to find food choices and nutrition
information at restaurants by zip code or location http://www.goodfoodnearyou.com.
■ The Best Healthy Eating Apps: There are lots of apps that can assist you when
looking for restaurants and places that cater to your needs and healthy eating options.
■ CalorieKing Calorie Counter App- contains over 70,000 foods and includes 260 fast
food chains and restaurants.
■ VegOut- vegetarian restaurant guide.
■ Gluten Freed- a gluten-free restaurant finder.
■ GoMeals Diabetes App-restaurant nutrition guide with instant access to diabetes
nutrition facts for making healthy eating choices.
Healthy Eating Tip #4: Stick to Your Usual Habits
Try to stick to your usual eating habits as much as possible. If your hotel room has a small
fridge, stop at a grocery store and stock up on healthy foods. Try incorporating low
fat/nonfat yogurt every day when traveling can also help you avoid irregularity.
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GET YOUR GRILL ON
1 large onion, cut into 12 wedges
12 large fresh mushroom caps
2 bell peppers, cut into 2-inch pieces
6 cherry tomatoes
Baste:
1/2 cup butter, melted
1 1/2 teaspoons fresh chives, chopped
1 1/2 teaspoons fresh dill weed, chopped
1/4 teaspoon garlic salt
1/4 teaspoon lemon juice
Preparation:
Preheat grill and prepare for indirect grilling. Boil corn for about 5 to 8
minutes or until tender. Allow to cool enough to handle. Place vegetables on
kebabs alternating between vegetables. Stir together baste ingredients and
brush over kebabs. Place kebabs on hot grill over the unlit part. Grill for 10
to 15 minutes, or until vegetables are cooked. Brush occasionally with baste.
Compiled by Renee Stephens
We think July is the perfect time to focus on grilling. Beyond the scope of the
traditional hamburgers and hot dogs, there are a multitude of UNIQUE grilling
methods and recipes. We are excited to share tips and ideas on how to grill
fruits, vegetables, and pizza, as well as how to use foil packets and planks.
Though some of these methods may be unusual, they are most certainly
doable and delicious. Those of us here at Take Control can attest to the fact that
these techniques have been road tested and we are excited to share them with you.
GRILLING VEGETABLES
Grilled vegetables make a great side dish and help keep you from running back
to the kitchen.
Here's How:
1. Trim and wash vegetables.
2. Cut vegetables in half or into thick slices. Each piece should be about 1/2
inch thick for hard vegetables.
3. Either use a marinade or brush vegetables lightly with oil.
4. Preheat grill to a medium heat.
5. Place small vegetables on skewers or use a grilling basket. Larger pieces
can be placed right on the grate.
6. Turn vegetables frequently and brush with additional marinade or oil to
prevent drying.
7. Remove vegetables when the skin begins to blister and the middle
becomes soft.
8. Different vegetables will take different amounts of time to cook. Plan on
grilling for 5 to 20 minutes.
9. Remove when done and serve.
How to Grill Vegetables with a Wok or Basket
Grilling works wonders on your favorite fresh vegetables. They get
smoky, crisp, and slightly caramelized.
Instructions:
1. Start by coating the wok or basket with nonstick cooking spray to prevent
sticking.
2. Coat the vegetables you plan to grill lightly with cooking oil and season
them with salt and pepper, seasoned salt, or the seasoning called for in
your recipe.
3. Add vegetables to the grill wok or basket
4. Grill as the recipe directs, turning the vegetables occasionally with tongs
or a large metal spatula to avoid burning and to cook all of the vegetables
evenly.
TIPS
HOW TO GRILL FRUIT
1. A vegetable marinade should be mostly oil with lemon or lime
juice and your desired seasonings.
2. Watch vegetables on the grill closely to avoid excessive charring.
Summertime means it’s time to brush up on grilling techniques. Sure,
anyone can barbecue a steak, but it takes a real chef to know how to grill
fruit!
Grilling fruit is an excellent way to bring out a fruits natural sugars. A sweet,
caramel-tasting fruit side dish can be a tasty side for burgers, hot dogs and
more. Think of it as "grown up fruit salad."
When you grill fruit, you bring out natural sugars through the caramelizing
process. The texture, taste and temperature of the fruit is changed. If you've
never enjoyed grilled fruit, your mouth will be in for a pleasant surprise.
In order to have the best results, you'll need to select fresh, ripe produce.
Some fruits are more amenable to grilling than others, too.
So, pull out the BBQ and let's get ready to grill fruit!
GARDEN KEBABS
By Derrick Riches, About.com Guide
Whether as a side dish, or as a meal, these kebabs have a lots flavor and will
satisfy any need. By grilling these indirectly you can get all the vegetables
cooked without burning the surfaces.
Ingredients:
2 ears corn-on-the-cob, husked and cut into 3 pieces each
3 small zucchini, each cut into 4 pieces
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FOIL PACKET GRILLING
Select and Prepare Fruit for Grilling
You can try grilling just about any fruit that grows. But, for best results,
you'll want to follow these tips and techniques.
1. Shop for fresh, firm (ripe but not overly so) fruit the day you plan on
grilling. Pick items that have clear skin and no bruising. Fruits that are in
season will have the best flavor, as well. A mealy apple will still taste bad
even if you try to grill it!
2. Organic produce may cost a bit more, but is a healthier option - pesticides
used in regular farming can leave a toxic residue that is difficult to wash
or cook off.
3. Fruits that are high in natural sugars are your best bet. Stone fruits
(peaches, plums, apricots) are delicious. Pineapple is also a perennial
favorite. Any fruit that is large and firm enough to stand up to the grill
will work well (apple slices, pears, oranges, strawberries). You can also
try grilling certain soft fruits in their peels (bananas, mangoes).
4. Wash the fruit before grilling. Slice the fruit in half or into large chunks
and to leave skins on to help hold the fruit together as it cooks.
5. If you want to try grilling smaller fruits (grapes or even blueberries),
consider using skewers or a grill pan to hold them above the flames or
coals.
6. The final step before grilling is to soak the fruit in 1-2 cups cold water for
about 1/2 hour. Add 1-2 T. of lemon juice if you like. When you maximize
the water content in the fruit, it will stay extra juicy throughout cooking
and all the way to your plate!
You can grill anything in foil: bread pudding, succotash, paella and more…
As active participants in Scouts, my children love to grill Hobo Dinners. In
order to make a Hobo Dinner you take a sheet of heavy-duty aluminum foil.
Package should be airtight (use a drugstore or sandwich fold). Leave some
room for expansion by not wrapping the raw food too tightly. Use tongs to
turn and to remove from the heat. Some possible combinations:
Hamburger patty, thin sliced potatoes, peppers, mushrooms, carrots,
onions, etc. (first line the foil with a cabbage leaf and then add a
uncooked hamburger patty and then top with other ingredients)
Slice of pre-cooked ham, cooked sweet potato, sliced pineapple
Hot dog, cheese, relish or sauerkraut
Split English muffin, lunchmeat, cheese
•
•
•
•
Grill over high heat for approximately 10 minutes. Please remember the
length of cooking time will depend on the amount of food in your package.
Unwrap the foil and enjoy!
Spicy Steamed Mussels
Directions
Place 4 oregano sprigs, 4 cilantro sprigs and 1 halved jalapeno on a sheet of
foil; top with 1 pound cleaned mussels. Scatter 4 tablespoons cut-up butter
and 3 sliced garlic cloves over the mussels and drizzle with the juice of 2
limes (add the squeezed limes to the pack as well). Fold up the foil, leaving
room for the mussels to open. Grill over high heat until the mussels open, 4
to 5 minutes.
LET’S GRILL FRUIT!
Now that you have your fruit prepared, we're ready to grill!
To prevent sticking to the grill, use a pastry brush and gently "paint on"
melted butter, vegetable oil, or extra virgin olive oil on both sides of the
fruit.
If desired, you could also use a special fruit marinade or sprinkle with
seasoning before grilling. Our favorite is to combine 1/4 c. light brown sugar,
1 T. cinnamon and 1 t. granulated sugar. Sprinkle over both sides of the fruit
before placing on the grill. You might also like adding grated coconut. Fresh
grated ginger is a popular option, too.
Consider adding spices to the soaking water (step 6 above), like ground
cloves, cinnamon, or nutmeg. Any spice that you'd use in a sweet dessert is
game!
Most fruits will need only 3-4 minutes per side to finish. Grill over mediumlow heat and don't walk away while your fruit is cooking!
For a fun twist on grilled fruit, try making "banana s'mores." Take a firm,
slightly under-ripe banana and cut a 3-inch long slit down the peel - do not
peel the banana! Open slightly with your fingers and add 2-3 oz. of milk or
dark chocolate. Wrap in foil and grill about 5 minutes on each side. Open up
the peel and eat the banana/chocolate mixture with a spoon!
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Copyright 2012 Television Food Network G.P. All Rights Reserved
PLANK GRILLING
By Derrick Riches, About.com Guide
Grilling on a wooden plank is a lot like using a pan, except this pan will
produce smoke and can catch fire. This method is great because it gives you
a good stable surface to put foods on while giving you authentic smoke for
flavor. This is particularly good if you are grilling something delicate like fish
fillets. In fact it is for fish that this method came about, though you really
can put most anything on a plank and grilling.
Start with a clean, untreated piece of wood about 1 inch thick and long and
wide enough to completely hold the item you are going to grill. Typically
people use cedar, but many woods are good like alder, oak, maple, cherry or
apple. Any wood good enough for smoking is good for plank grilling, but
make sure that there are no chemical treatments on the board. You can buy
cooking quality wood planks either online or in many specialty food stores.
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It is probably your experience that wood burns. To reduce the burning of the
wood to a point where you can effectively grill on a plank you need to make
sure that it has been soaked in water for at least an hour. This will get the
wood as wet as it can get and give you the time you need to get your fish
completely cooked before the board starts really burning. If you notice that
the board has caught fire while you are grilling, spray it down with water to
put out the fire. This isn't to say that you don't want the board to burn a little.
The smoldering of the wood is what creates the smoke and flavors the fish.
You just don't want the board actually on fire.
To prevent your fish from sticking to the board, very lightly brush the board
with cooking oil on the side that the fish will sit. You do no flipping when
plank cooking. Plank cooking is indirect because the food is insulated from
the direct heat. You do want the board exposed to the direct heat of your grill
so that it can smolder, so this is style of grilling is a very basic process as far as
the grill goes. And since you won’t be flipping the fish or really doing anything
with it during the cooking this is a very easy way to prepare grilled fish.
Once you have the grill burning and the planks soaked place the fish on the
board, season as appropriate and place the whole thing on the grill. Because
the fish is being cooked indirectly it will take longer than if you just grilled the
fish directly. Plan on about 50% more cooking time versus regular grilling
when cooking on a board. During the cooking time you can baste the fish
with lemon juice, butter, or most anything that isn't flammable.
Once the fish is done you can remove the whole plank and fish with a pair of
grilling mitts or you can slide the fish off onto a platter. You get one use out of
each plank. If you are using a gas grill you should get the plank off the grill
pretty soon because you don't want a lot of ash falling into the grill. If you are
using a charcoal grill you can just let it burn off and clear out the ashes later.
Plank grilling really is a great way to grill. The flavors and the ease have
always made this method popular. Once you've given it a try you will want to
grill lots of dishes on a board. You can plank grill roasts, poultry or most
anything, particularly those things that require a longer grilling time. Quick
items won't gain much from the plank because they won't be exposed to the
smoke long enough to get the flavor. Also, you don't want to plank cook items
that need to be grilled hot and fast like steaks or chops.
1/2 teaspoon black pepper
1 untreated cedar plank large enough to fit the fish
Preparation:
Soak the cedar plank submerged in water for 1 hour. Preheat grill. Lightly
coat inside and outside of each trout. Season inside with salt and pepper and
stuff with lemon slices and dill. Place soaked cedar plank on grill over direct
medium heat. When cedar plank starts to smoke place fish on plank. Grill for
about 15 minutes or until the fish is done. The flesh should be opaque and
flake easily. Remove from grill. This trout makes a great smoked fish
appetizer or spread. To make a spread remove bones and skin from the
meat— break meat up and mix with cream cheese.
GRILLING PIZZA
This is one of my favorite summer grilling recipes. It’s unusual enough that
many people have not had it and the flavor of the grilled crust is amazing.
The key to a great grilled pizza is a HOT grill and a watchful eye. Your imagination is your only limit to creating the perfect combination of toppings. In
addition, think outside of the traditional ‘pie’ shape. The grill is a perfect time
to try out other shapes like squares and rectangles as well as individual pies.
I make my own crust in bulk and freeze the remainder (uncooked) for several
easy dinners.
Ingredients:
1 cup warm water (100° to 110°), divided
10 ounce bread flour (about 2 cups plus 2 tablespoons)
1 package dry yeast (about 2 1/4 teaspoons)
10 teaspoon olive oil, divided
1/2 teaspoon kosher salt
Cooking spray
2 tablespoons yellow cornmeal
Cedar Plank Trout
By Derrick Riches, About.com Guide
Trout that is grilled on a cedar plank is a good way to grill fish but also a
traditional method of preparation. This recipe will require a thin, clean,
untreated cedar plank to set the fish on while it grills. The smoke of the wood
really enhances the flavor of the fish.
Ingredients:
2 12-ounce whole trout, cleaned
1/2 cup fresh dill, chopped
3 tablespoons olive oil
1 lemon sliced thinly•1 teaspoon coarse salt
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bacteria can quickly multiply on food to large numbers. When this happens,
someone eating the food can get sick.
Additional notes on preparing the dough: This recipe makes enough for two
11- to 12-inch pizzas. For a whole wheat crust, use a portion of wholewheat flour–a little less than 1/3 of the total amount. However, if you want
a lighter crust, leave it out. If you want to make your dough in the morning,
use half the yeast, then set it in the refrigerator for a long, slow rise while
you're away. You'll come home to dough that's ready to go.
Second, outside activities increase. More people are cooking outside at
picnics, barbecues, and on camping trips. The safety controls that a kitchen
provides —thermostat-controlled cooking, refrigeration, and
washing facilities — are usually not available.
Fortunately, people seldom get sick from contaminated food because most
people have a healthy immune system that protects them not only from
harmful bacteria on food, but from other harmful organisms in the
environment. At the same time, government agencies, and food producers
go to great lengths to keep food safe. And, of course, consumers can protect
themselves at home with proper refrigeration and thorough cooking of
perishable food.
Consumers can Fight BAC!® by following these four simple steps to safer food
in the summertime.
Preparation
1. Pour 3/4 cup warm water in the bowl of a stand mixer with dough hook
attached. Weigh or lightly spoon flour into dry measuring cups and
spoons; level with a knife. Add flour to 3/4 cup water; mix until combined.
Cover and let stand 20 minutes. Combine remaining 1/4 cup water and
yeast in a small bowl; let stand 5 minutes or until bubbly. Add yeast
mixture, 4 teaspoons oil, and 1/2 teaspoon salt to flour mixture; mix 5
minutes or until a soft dough forms. Place dough in a large bowl coated
with cooking spray; cover surface of dough with plastic wrap lightly
coated with cooking spray. Refrigerate 24 hours.
2. Prepare grill to high.
3. Remove dough from refrigerator. Let stand, covered, 1 hour or until
dough comes to room temperature. Punch dough down. Press dough out
to a 12-inch oval, spray lightly with cooking spray (do not skip as this
keeps dough from sticking to grill), and sprinkle with corn meal. Crimp
edges to form a 1/2-inch border. Cover dough loosely with plastic wrap.
4. Place pizza dough, cooking spray side down, on grill rack, and grill for 4
minutes or until blistered. Turn dough over; grill 3 minutes. Remove from
grill. Spread pizza sauce evenly over top side of crust, leaving a 1/2-inch
border. Arrange toppings evenly over sauce. Top with cheese. Return
pizza to grill rack, and grill for 4 minutes or until thoroughly cooked and
cheese is melted. Cut pizza into 10 pieces.
Clean: Wash Hands and Surfaces Often. Unwashed hands are a
prime cause of foodborne illness.
• Wash your hands with warm, soapy water before handling food and after
using the bathroom, changing diapers, and handling pets.
• When eating away from home, find out if there's a source of potable (safe
drinking) water. If not, bring water for preparation and cleaning. Or pack
clean, wet, disposable washcloths or moist towelettes and paper towels
for cleaning hands and surfaces.
Separate: Don't Cross-Contaminate. Cross-contamination
during preparation, grilling, and serving food is a prime cause
of foodborne illness.
• When packing the cooler chest for an outing, wrap raw meats securely;
avoid raw meat juices from coming in contact with ready-to-eat food.
• Wash plates, utensils, and cutting boards that held the raw meat or
poultry before using again for cooked food.
KEEPING YOUR FOOD
SAFE THIS SUMMER
Cook: Cook to Safe Temperatures. Food safety experts agree
that food is safely cooked when it is heated for a long enough
time and at a high enough temperature to kill harmful bacteria that cause foodborne illness.
By Laura Del Guerra, RD, CDE
Year after year, we hear and read the same advice: Handle food carefully in
the summer because foodborne illness—also known as "food
poisoning"—is more prevalent in warmer weather. Do foodborne illnesses
increase during the summer months? If so, why?
Yes, foodborne illnesses do increase during the summer, and the answer
appears to be twofold. First, there are the natural causes. Bacteria are
present throughout the environment in soil, air, water, and in the bodies of
people and animals. These microorganisms grow faster in the warm
summer months. Most foodborne bacteria grow fastest at temperatures
from 90 to 110 °F. Bacteria also need moisture to flourish, and summer
weather is often hot and humid. Given the right circumstances, harmful
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• Take your food thermometer along. Meat and poultry cooked on a grill
often browns very fast on the outside, so be sure that meats are cooked
thoroughly. Check them with a food thermometer.
• Cook all raw beef, pork, lamb and veal steaks, chops, and roasts to a
minimum internal temperature of 145 °F as measured with a food
thermometer before removing meat from the heat source. For safety and
quality, allow meat to rest for at least three minutes before carving
or consuming. For reasons of personal preference, you may choose
to cook meat to higher temperatures.
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SAFE AND HEALTHY
WATER BOTTLES 101
• Cook all raw ground beef, pork, lamb, and veal to an internal temperature
of 160 °F as measured with a food thermometer.
• Cook all poultry to a safe minimum internal temperature of 165 °F as
measured with a food thermometer.
• Cook meat and poultry completely at the picnic site. Partial cooking of
food ahead of time allows bacteria to survive and multiply to the point
that subsequent cooking cannot destroy them.
Compiled by Shannon Jones
There is no doubt that drinking plenty of water is a great way to
maintaining optimal health. An easy and affordable way to stay
hydrated is to carry a water bottle. With so many choices here are some
tips on choosing the best bottle.
Plastic- Look for a sticker or label that reads “BPA free." bisphenol A
(BPA), is a chemical that has raised health safety questions. Check the
recycling number on the bottom to determine which plastic bottles are
safe: try to avoid numbers 3, 6 and 7.
Aluminum- A lightweight, rugged material that won’t shatter. Aluminum bottles use a lining that resists tastes and odors. Due to the inner
liner, it is not advisable to wash an aluminum bottle in the dishwasher.
Stainless Steel-Bottles made from the non-toxic, stainless steel material
are durable and safe. They differ from the aluminum bottles in that
there is no liner, which means they are dishwasher safe, as well as
guaranteed not to leach any chemicals.
The biggest risk for reusing bottles is that bacteria could develop in the
bottle between uses. Daily cleaning, weekly sanitizing and practicing
good hygiene can reduce the amount of harmful bacteria that might be
swimming around in your bottle. Remember to follow manufacturer
recommendations for dishwasher use. Many manufacturers of the
styles claim their products are dishwasher-safe (if placed on the top
rack). Yet hand cleaning (and thorough drying) is often recommended
for the most effective results. Consider using a bottle brush for more
thourough cleaning.
Most odor and taste problems occur when bottles are stored in wet
areas or kept sealed for long periods of time with liquid inside. If your
water bottle develops a funky taste or odor, try the following procedure:
Put a teaspoon of bleach and a teaspoon of baking soda in the bottle
and fill it with water.
Let the bottle sit overnight.
Rinse out the bottle completely the next day (or run it through the
dishwasher).
Let the bottle air dry completely.
The Good Housekeeping Research Institute tested 32 reusable, BPA-free
water bottles to find options that are spill-proof, easy to use, durable,
stylish, and easy to clean. Visit this website for more information.
http://www.goodhousekeeping.com/product-reviews/eco-friendlyproducts/reusable-water-bottle-reviews/best-reusable-water-bottles
Chill: Refrigerate Promptly. Holding food at an unsafe
temperature is a prime cause of foodborne illness. Keep cold
food cold!
• Cold refrigerated perishable food like luncheon meats, cooked meats,
chicken, and potato or pasta salads should be kept in an insulated cooler
packed with several inches of ice, ice packs, or containers of frozen water.
Consider packing canned beverages in one cooler and perishable food in
another cooler because the beverage cooler will probably be opened
frequently.
Keep the cooler in the coolest part of the car, and place in the shade or
shelter, out of the sun, whenever possible.
Preserve the cold temperature of the cooler by replenishing the ice as
soon as it starts melting.
If a cooler chest is not an option, consider taking fruits, vegetables, hard
cheeses, canned or dried meats, dried cereal, bread, peanut butter,
crackers, and a bottle of refreshing beverage.
Take-out food: If you don't plan to eat take-out food within 2 hours of
purchase, plan ahead and chill the food in your refrigerator before
packing for your outing.
Leftovers? Food left out of refrigeration for more than 2 hours may not be
safe to eat. Above 90 °F, food should not be left out over 1 hour. Play it safe;
put leftover perishables back on ice once you finish eating so they do not
spoil or become unsafe to eat.
If you have any doubts, throw it out.
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Source: http://www.fsis.usda.gov/Factsheets/Foodborne_Illness_Peaks_in_Summer/index.asp
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TAK E CON TR O L–PO B O X 91 3 2
MI SS O UL A, MO NTANA
7
MONDAY-FRIDAY • 7AM -5 PM
1.800.746.2970
Take
a taste o f
SUMMER
CONTR L Eat Well. Stay Active. Reduce Your Risks.
™
Websites to help you plan a great hike:
• Hike/Bike- http://www.missoulian.com/app/hikebike
• Visit MT website–http://visitmt.com (enter hiking in search box)
• MapMyHike.com–you can map your own hikes and share your routes
with others.
• The American Hiking Society site- http://www.americanhiking.org
• http://www.recreation.gov/
• http://www.fs.fed.us/
• http://www.blm.gov/wo/st/en.html
• http://www.nps.gov/index.htm
• http://fwp.mt.gov/
• http://www.trails.com/
• http://www.americantrails.org/
CONTR L™
Take
The potential for hiking outside your backyard or taking a day hike in the “Big Sky
Country” is endless with opportunities in every direction. Hitting the trails can be
an easy and cheap way to incorporate physical activity. Your reward: fantastic
scenery, fresh air, and better health.
Hiking incorporates almost every part of your body: legs, knees, ankles, arms,
hips and butt, abdominals, shoulders and neck. Hiking impacts your body and
your mind. Another plus: you don’t have to be in perfect shape to begin with
easy hikes.
Here's how to get started:
• Choose a hike appropriate for your desire and ability. Identify a place to hike,
educate yourself about the hiking trail, and be prepared. Planning and preparation will help ensure a safe more enjoyable hike.
• Take a healthy snack(s) like nuts, fresh fruit, trail mix, healthy granola bars,
cheese sticks or peanut butter and whole grain crackers.
• Bring drinking water. Do not drink from streams or ponds.
• If you are diabetic a strenuous, all-day activity can cause your blood glucose
level to plummet, it is essential to plan ahead and to take your diabetes
supplies with you.
• Make sure your foot wear fits correctly and that you wear appropriate socks
that wick away moisture and won’t lead to blisters.
“DAY HIKE BOOKS” -by Robert Stone. For more than a decade, veteran hiker
Robert Stone has been a writer, photographer, and publisher of Day Hike
Books. Robert resides summers in the Rocky Mountains of Montana and
winters on the California Central Coast. This year-round temperate climate
enables him to hike over 200 trails throughout the year. When not hiking,
Robert is researching, writing, and mapping the hikes before returning to
the trails. Robert has hiked every trail in the Day Hike Book series. With 20
hiking guides in the series, he has hiked over 1,000 trails throughout the
western United States and Hawaii.
Eat Well. Stay Active. Reduce Your Risks. ™
By Shannon Jones, Take Control Health Coach & Exercise Specialist
Great Hiking Resources:
PO B OX 9 1 3 2
M IS S O UL A, M O NTANA 59807
SUMMER HIKING