Kasia the Expert

     Do you find it hard to stay on a healthful routine once the weekend rolls around?  I don't know about you, but the scene at my house come Friday evening goes something like this:  basically, all my hard work of maintaining a nutritious diet and exercise routine during the week goes on hiatus right along with me sitting in front of the t.v. with my favorite--and-sometimes-not-so-waist-friendly--snacks in hand.  If I'm going to enjoy snacks, why not make it a whole grain movie night, instead?  For example, what better way to engage family and friends than around a hot, freshly popped bowl of whole grain popcorn?  I sat down the other night to watch my favorite show with a bowl of Orville Redenbacher 100 calorie Smart Pop!  Before I knew it, my husband, daughter, cat and dog were right there with me.  Here are some other whole grain ideas you can feel good about:

• Whole grain pizza pie--make a standing date with your friends/loved ones starting with whole grain pizza crust (my daughter loves brushing honey on top) and then add your favorite toppings!
• Prefer something sweeter?  Snack on ready-to-eat, whole grain cereals, such as toasted honey oat squares
• Try a whole-grain snack chip, such as baked tortilla chips in salsa or guacamole

     Also, according to the Whole Grains Council, studies show that eating whole grains is associated with staying healthy.  Aim for at least three servings daily, but if you don't eat any whole grain, even adding one serving daily is a great start.  The message:  every whole grain in your diet helps.

TGIF!

      In order to save money and the number of trips to the grocery store, many of us like stocking up on bulk food. Sounds like a great idea but my family had to learn how to store food without spoilage - and ultimately losing money.

First, since our favorite bulk food purchases include meat and other freezer items we had to remember to date items in the freezer and follow food storage guidelines.

Secondly, once the food is frozen and stored within the recommended time frame, it's also important to remember the defrosting DO's and DON'Ts.

DO - chose one of three safe defrosting methods:

• Refrigerator Thawing - simply transfer the food from freezer to the refrigerator. Planning ahead is the key to this method, for example, I usually allow at least a full day for a small package of chicken breast to defrost.
• Cold Water Thawing - to preserve the quality of the product, food must be placed in the leak-proof package or plastic bag. Then, submerge the package in cold tap water, changing the water every 30 minutes. If you're pressed for time, this method is faster than the refrigerator method. For example, it may take about an hour for a small package of  chicken to defrost.
• Microwave Thawing - follw your microwave defrosting guidelines. This method is the quickest and the food must be cooked immediatly after thawing because some areas of the food may become warm and, if left out, allow bacteria to multiply.

DON'T - keep food in the Danger Zone (unsafe temperature between 40°F and 140°F) by letting your food defrost on the counter or in hot water.

      Old fashioned potato salad and a picnic sound like a perfect match except, at my family picnics, mayonnaise used to make the potato salad usually gets dubbed as the "bad guy" for its potential to contribute to a foodborne illness. The fact is, however, that commercially prepared mayonnaise, salad dressings and sauces don't promote bacterial growth after all.

Raw eggs can be carriers of salmonella, a bacterium known to play a significant role in foodborne illness. It is thought that the mayo myth begun when homemade mayonnaise made with raw, unpasteurized eggs was used in recipes. Other ingredients in mayonnaise and salad dressings that inhibit bacterial growth include salt and vinegar.In fact, besides adding flavor, salt has long played a role in food preservation and the vinegar's acidity also inhibits bacterial growth. The amount of salt and vinegar in a homemade mayonnaise can vary greatly and coupled with unpasteurized eggs, it is easy to see how mayonnaise carried the risky reputation.

While the acidity and the absence of raw eggs in a commercially prepared mayonnaise offer protective effects against bacteria, it's important to remember to handle all the ingredients in a mayonnaise based dish properly. Many foods, such as eggs, chicken and tuna, which are often mixed with mayonnaise, are sensitive to bacterial growth. Mayonnaise or not, safe food handling is a must to keep picnics fun and enjoyable for all. Learn more about temperature rules as part of safe food handling at the Temperature Rules blog below.