Tips for Outdoor Eating

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BY RACHEL HOBBINS
BLUE RIDGE HEALTHCARE

MORGANTON - Hello, May! Today’s temperature is supposed to reach 92 degrees. Warmer temperatures tempt us to spend more time outside. This means it’s time for more meal preparation and consumption outdoors at family gatherings and picnics.

When the weather is hot and traveling is involved, we must not forget about food safety and trying to eat healthy.

Following are some tips for you and your family to follow to stay safe:

  • Clean your grill before use with soapy water.
  • Never use a grill indoors-keep grills at least 10 feet away from your house or any building.
  • Never leave a lit grill unattended.
  • Be cautious of overhead obstructions such as a tree.
  • Keep a fire extinguisher handy and know how to use it.
  • Keep lit cigarettes and open flames away from a leaking grill.
  • Be sure to store propane tanks upright.
  • Charcoal should never be used indoors. NEVER.
  • Never use gasoline or kerosene to light a charcoal fire.
  • Never attempt to restart a flame by adding additional lighting fluid to an already lit grill.
  • Keep a spray bottle of water nearby in case of flare-ups.
  • Keep hot foods hot and cold foods cold.
  • Always keep raw foods and cooked foods separate; you may use separate cutting boards and utensils or clean each of them between uses.
  • When traveling, pack cold food with plenty of ice in a well insulated cooler; keep this cooler in an air-conditioned part of the car.
  • Keep beverages in a separate cooler from perishable foods.
  • Thaw all meats prior to putting them on the grill.
  • Flip meats with tongs instead of a fork to prevent piercing.
  • Use the 2 hour rule --- Keep perishables out for no more than 2 hours.

Use a meat thermometer to assure than all meats are cooked enough to help prevent food borne illness. Follow these guidelines:

Chicken breasts - 70 degrees in the thickest part; cook for 6-8 minutes per side

Hamburger patties - 160 degrees (insert the thermometer through the side); cook for 3 minutes per side for burgers ½ in. thick

Steaks - 145 degrees (medium rare); cook for 3-4 minutes for ¾ in. thickness; leave on for 4-5 minutes for medium doneness

Hot dogs - 165 degrees

Kabobs - Cook for 3-4 minutes per side.

Rachel Hobbins, RD/LDN, CR, is a registered dietitian at Blue Ridge HealthCare.

Keep Your Outdoor Meals Healthy

  • Marinate vegetables, as well as, your meats. Use an oil and vinegar based dressing with herbs and spices. Seal in a plastic bag for quick clean-up. Keep your meats and vegetables separate.
  • Trim all visible fat before cooking; use a pan to catch any drippings.
  • If using any condiments, choose those that are lowest in fat, calories, and sodium.
  • Grill vegetables (onions, tomatoes, green peppers, mushrooms, zucchini, etc.)
  • Smoke your foods. If you brush on a small amount of liquid smoke, it adds more outdoor taste and makes it safe to eat.
  • Season your coals. Toward the end of your grilling, sprinkle flavorful herbs to your coals. Good choices include citrus, apple peels, and garlic cloves.
  • Use light meat poultry with the skin off, fish, lean ground beef, or well marbled steak on the grill.

Get the buzz on honey

What’s the health buzz on honey? If you’re looking for the best choice, consider darker-colored “honeydew” varieties from bees who collect the sugary secretions that insects leave on plants, otherwise known as honeydew.

According to a new study of Spanish varieties, honeydew honey has even higher levels of disease-fighting antioxidants than the honey that bees make from nectar.

But all honey, regardless of its origins, is good for you, the experts said. In recent years, honey has gained a reputation as a health food, especially in light of research suggesting that it has germ-fighting powers and is high in antioxidants, chemicals that appear to block certain types of cell damage caused by molecules called free radicals.

In the new study, researchers looked at 36 varieties of Spanish honey in two groups -- clover honey, made by bees from the nectar of flower blossoms, and honeydew honey, made by bees from a sweet, sticky substance secreted by insects such as aphids that live off plants.

Honeydew honey is only produced in a few parts of the world and is considered a delicacy in certain regions.

According to the results, honeydew honeys had higher levels of antioxidants in general. The researchers also report that Spanish honeydew honeys tend to be darker and more acidic than clover varieties.

Doctor offers advice on problems associated with the season

Does your nose get stopped up or start to run or drain down your throat causing it to be sore and scratchy?

Then you just might be suffering from allergies rather than a sinus infection. Allergies can also cause ears to be stopped up and eyes to itch and water.

“Allergies from both outside and inside sources can cause problems all year round but are most noticeable during seasons where plants are in bloom,” said Jamie S. Young, MD, Ph.D., an internal medicine physician affiliated with Blue Ridge HealthCare. “Dust, mold and other allergens from inside are often culprits as well.”

Allergies cause sensitive membranes within the nose, sinus passages, eyes and ears to become inflamed and swollen and sometimes itchy. If left untreated, then these inflamed tissues become the perfect place for infections to start.

“If you have experienced frequent sinus infections then you may be suffering from underlying allergies that need to be treated in order to stop the cycle of infections,” she said. “Sometimes over-the-counter medicines will help but the major drawback is that they can cause drowsiness and some shouldn’t be used if you have high blood pressure.”

Dr. Young says there are several good antihistamines on the market that do not usually cause drowsiness and will help shrink swollen sinus passages so infection is much less likely to occur.

Spring Cleaning

Now that we’ve talked about allergies, remember to protect yourself from encountering a lot of dust while cleaning this spring. “Use a slightly damp cloth to dust,” Dr. Young said. “That way the dust will be trapped on the cloth rather than flying up for you to breathe.”

She advises wearing a mask (purchased at a grocery or hardware store) for really dusty situations. “When you finish your chores, take a shower to get the dust out of your hair and off your body,” she added.

Tetanus shots

Working outside and in the garden this spring means that cuts and scrapes are on the way. Have you had a tetanus shot in the last 7 years?

“If not, you need one,” Dr. Young said. “The old-timers used to say ‘lockjaw’ because becoming infected with the bacteria that causes tetanus caused strong muscle contractions and a tightly ‘locked’ jaw.”

This is one disease that is easily preventable by keeping up to date on your vaccine.

Move around

Let’s get moving around this spring and summer. Do what you can.

“If you feel like walking, then start by walking around your house a couple of times each day,” Dr. Young said. “Start with 5 or 10 minutes of activity and slowly work your way up to 20 - 30 minutes of activity each day.”

Make achievable goals for yourself. Any activity is better than no activity.

If you have joint problems and cannot walk for any length of time then consider water aerobics. The water supports your weight and protects your joints from excessive wear while you get moving. (Blue Ridge HealthCare offers water aerobics at Phifer Wellness Center.)

If you feel unsteady on your feet either due to weakness or dizziness then perhaps physical therapy can be of some use and also help to prevent falls. If you are confined to a wheelchair - there are activities with the arms and upper body that physical therapy can assist with also.

“The main thing is to stay moving as much as you are able,” she said.

The second largest employer in Burke County, Blue Ridge HealthCare serves a four-county area and includes Grace and Valdese hospitals, Blue Ridge Home HealthCare, Grace Heights and College Pines Health & Rehabilitation Centers, Grace Ridge Retirement Community, Phifer Wellness Center and a number of physician practices.