Healthy isn?t something you are or aren?t. It?s a hundred little things: eating a banana, walking in the park, putting a bandage on a boo-boo, playing tag, reading up on ways to keep you and your family well and safe. It?s a balance between living well and taking care, and you can start right where you are.
A blog by Christina Elston
Healthy isn't something you are or aren't. It's a hundred little things: eating a banana, walking in the park, putting a bandage on a boo-boo, playing tag, reading up on ways to keep you and your family well and safe. It's a balance between living well and taking care, and you can start right where you are.


Archive for November, 2009

T-Day Countdown, Thanksgiving: Is Your Turkey Done Yet?

Thursday, November 26th, 2009

turkey21Today’s the day. Amid the comings and goings of family and friends, potatoes and pies, your main job is to make sure that bird gets cooked.

If you’re stuffing the turkey, mix the wet and dry ingredients just before stuffing the bird. Don’t let it sit around. Make sure the stuffing is good and moist, because the USDA says that heat destroys bacteria more quickly in a moist environment. Plus, dry stuffing will dry out the meat!

Cook your bird in at least a 325-degree oven until both the meat and stuffing reach a temperature of 165 degrees Fahrenheit. Use your trusty food thermometer and check the stuffing, innermost part of the thigh, and thickest part of the breast.

Once it has reached that magic temp, take it out of the oven, let it stand 20 minutes, and you’re good to go. Unstuff, carve and enjoy.

After dinner, even as the tryptophan lulls you toward sleep, get up and get those leftovers taken care of. Refrigerate turkey and stuffing separately, in shallow containers, within 2 hours of cooking. Freeze anything you’re not going to use within 3-4 days (and honestly, if you’ve done your job well the leftovers won’t last that long).

Need help? You can call the USDA Meat and Poultry Hotline at 1-888-MPHotline (888-674-6854) from 8 a.m. to 2 p.m. Eastern time. And you can get advice any time at www.askkaren.gov.

Happy, Healthy Thanksgiving! 

T-Day Countdown, Day 7: The Final Check

Wednesday, November 25th, 2009

checklistTomorrow is the big day, and today’s the day to make sure you have all the ingredients you’ll need to prepare your feast. Yes, the stores will be crowded, but tomorrow you could be out of luck. Do that last-minute shopping now and save yourself the stress of driving around looking for an open market, or frantically raiding neighbors’ kitchens.

If you’re stuffing your bird, you can prepare the wet and dry ingredients today – but you’ve gotta keep them separated until tomorrow when you’re ready to cook. However you’ve planned your timetable, the USDA says the minimum safe oven temperature for cooking your bird is 325 degrees Fahrenheit. Let the temp drop any lower and harmful bacteria could survive the cooking and make it onto your plate.

Tomorrow we’ll wrap up our countdown with the cooking and (many people’s favorite part) the leftovers.

T-Day Countdown, Day 6: Need To Unfreeze?

Tuesday, November 24th, 2009

timerSo today you have the USDA’s official permission to bring home your fresh turkey and store it in your refrigerator until Thursday. If you’ve got a frozen bird and haven’t yet started thawing (or don’t have room in the refrigerator to thaw it there), there is still time to use the cold-water method.

Just submerge the turkey in cold water, and change the water every 30 minutes until your bird is thawed. Allow 30 minutes of defrosting time per pound of turkey with this method (so around 7 ½ hours for a 15-pound bird, meaning you wouldn’t need to start thawing until tomorrow night – and be thawing until the wee hours Wednesday). The USDA says you’ll need to cook your bird immediately after thawing.

My bird is already dry-brining away. I plan to dust off the last load of china and serving dishes by running them in the dishwasher, and take a look at what I’ll need for the appetizers. I’ll also put giblets and veggies in a pot to make stock for my gravy.

Tomorrow we’ll talk about that final grocery run, and other last-minute preparations.

T-Day Countdown, Day 5: Make-Ahead Chores

Monday, November 23rd, 2009

My turkey is dry-brining in the refrigerator.

My turkey is dry-brining in the refrigerator.

Today the USDA suggests making ahead side dishes, as long as you store perishables in the refrigerator at 40 degrees Fahrenheit or below. (Remember to allow oven time for reheating Thursday.) Another thing you can probably do as early as today is chop vegetables for dishes like dressing.

I plan to make a pan of cornbread for my stuffing, and to chop up celery and carrots I’ll need for the stuffing and my gravy. I make stock with the turkey giblets and some veggies and herbs while the bird cooks, then strain and thicken that with a roux and finish it off with pan juices. I might also toast the pecans I’ll need for pecan pie.

Tomorrow we’ll talk about quick-defrosting a frozen turkey.

 

T-Day Countdown, Day 4: Timelines and Table Setting

Sunday, November 22nd, 2009

timelineToday’s the day to plan your cooking timeline for Wednesday/Thursday. There’s math involved, so you might want to grab a calculator.

The best way to go about this is to figure out what time you’d like to sit down to eat, and then work backward. Plan time for carving, letting the meat rest after cooking, and the cooking itself. Because I’m dry-brining my bird, my timeline actually starts this evening, when I salt and bag the turkey. I’ll unbag it Wednesday night to give the skin some drying time in the fridge (so the bird browns properly). Here’s how Thursday goes:

  • 11:45 a.m. – Stuff and truss turkey
  • 12:15 p.m. – Bird in the oven
  • 4:15 p.m. – Bird finished and resting
  • 4:45 p.m. – Carve
  • 5 p.m. – Dinner!

Click here for cooking timetables from the USDA …

turkey-dish1You can also call the USDA Meat and Poultry Hotline at 888-674-6854.

Another good thing to do to day is a tablewear check. Serving dishes and china you don’t use on a regular basis might have gotten dusty, and need a wash. An easy way to make sure everything is clean (and that you have enough salad plates, etc. for each guest) is to set the table just the way you will on Thursday.

Tomorrow we’ll talk about make-ahead side dishes.

T-Day Countdown: Day 3 – Kitchen Cleanse

Saturday, November 21st, 2009

turkey-4In preparation for all that cooking you’re going to do Wednesday and Thursday, the USDA advises a thorough kitchen clean-up today. That means hit the refrigerator, counters, appliances, cutting boards, and everything else you’ll be using. They recommend sanitizing with 1 Tablespoon unscented chlorine bleach per gallon of water. I, however, think that’s a bit harsh – and a hassle. I’ll be using my favorite Earth-friendly cleaner (available locally at Trader Joe’s).

I recommend you use what you like. My only caution is to ditch your kitchen sponges in favor of either plain rags or paper towels. Wet sponges are the perfect little incubators for exactly the type of bacteria you’re trying to eradicate with all this cleaning!

Today I’m also headed out to purchase my fresh turkey. The USDA recommends waiting until Tuesday for this, but I need to start dry-brining my bird tomorrow and so need it ready and waiting.

I asked Russ Parsons, Food Editor of the Los Angeles Times, about this particular USDA edict, and he was kind enough to weigh in via e-mail. “The USDA does a lot of things well, but advising on turkey is not one of them,” he says. “First they insisted for years, against all scientific evidence, that the bird needed to be cooked to 180 degrees to be safe, something that guaranteed dry, flavorless meat. Their recommendation for one- to two-day storage for fresh turkey is similarly nonsensical. In the first place, most butchers only get a couple of deliveries a week. So are you counting one or two days since slaughter? One or two day since delivery? Or one or two days since purchase? Thanksgiving is the holiday when kitchens are most filled with beginning cooks who do sometimes need protecting from themselves. But there’s got to be a better way to do it than this.”

So there you have it, folks. This man has been putting safe and delicious turkey dinners on the table for decades. I, for one, am trusting his wisdom and experience and getting my bird today.

Tomorrow we’ll talk about Thursday’s cooking timetable.

T-Day Countdown, Day 2: Buying Your Bird

Friday, November 20th, 2009

turkey3If you’re going to buy a frozen bird and don’t already have it, now’s the time for a trip to the market. Buying your bird today means you’ll have time to defrost it in the least labor-intensive way, by leaving it in the fridge.

The USDA says to allow about 24 hours of thawing time for every four to five pounds your turkey weighs. That means a 16-pound bird needs about three to four days to thaw.

The agency also says to leave your turkey in its original wrapper, but I’ve got a better idea. Since your bird has to cool its heels (do turkeys have heels?) for a few days while it thaws, kill two birds with one stone and flavor the meat at the same time!

Russ Parsons described a great technique called dry-brining in Wednesday’s Los Angeles Times Food section. It’s like regular brining but without the bucket. You basically rub the meat with a mixture of salt and herbs, bag it and let it rest a few days while the flesh soaks in the flavor. Click here to read Russ’s article! 

Whether or not you dry-brine, as a health writer I feel compelled to remind you to take care when slinging that raw bird around the kitchen. Bag it up tight if you’re brining. And either way, keep it refrigerated and put it on a tray big enough to catch any juices that leak out. You don’t want that possibly-bacteria-laden poultry juice all over the rest of your food. It could bring you a nasty stomach bug otherwise known as “foodborne illness.” Remember to scrub down hands, counters, and anything else the raw meat touches.

Tomorrow we’ll talk about the Saturday kitchen scrubdown.

 

Your Safe and Sane Thanksgiving Countdown – Day 1

Thursday, November 19th, 2009

turkey2Ready for the beginning of the holiday madness? That’s how I always think of Thanksgiving. But of course those thoughts are quickly eclipsed by visions of the delicious turkey dinner I’ll be preparing! “Preparing” is a key word here, because it takes lots of preparation to pull off the annual feast.

How sad it would be if you collapsed of hypertension before even carving the bird. Or how awful if your family and friends spent the holiday weekend suffering from food poisoning they picked up at your table!

The fine folks at the U.S. Department of Agriculture have kindly offered up a timeline that puts food safety first, and might even help reduce your stress level. If Turkey Day has your blood pressure rising, follow along with me.

To Do Today:

  • Plan your menu and gather recipes.
  • Check your pantry to see what ingredients you have.
  • Make a shopping list of what you need.
  • Do an equipment check. Do you have a pan large enough for your bird? Do you have a food thermometer? (This is a must!)
  • Make room in the fridge and freezer. Clear out and start using up foods that are taking up space you’ll need for your turkey and other dishes. If family and friends will be bringing dishes that need refrigeration, make sure you account for those as well.

Tomorrow we’ll talk about buying and (if needed) defrosting your bird.

Play It Safe With Kids’ Bones

Wednesday, November 18th, 2009

playgroundThe human body has 206 bones, and half of all kids break at least one, or seriously injure a joint, ligament or muscle keeping those bones together. How do you keep your children on the right side of that statistic?

Don’t sit them on the sidelines! “Physical exercise is extremely important to maintain adequate bone health,” says Mauricio Silva, M.D., associate medical director at Los Angeles Orthopaedic Hospital Medical Center. Instead, make sure kids get a diet that includes plenty of calcium and vitamin D, and at least 35 minutes of physical activity a day. Then provide supervision, take appropriate safety precautions – and teach them to your kids. That’s what Silva says he tries to do with his 5-year-old son and 2-year-old daughter.

Here are Silva’s tips:

  1. At home, use non-slip rugs, appropriate stools or ladders with non-skid legs, and child-safety locks on cupboard doors and drawers so children cannot climb them.
  2. Make sure playground equipment your kids use has a protective surface surrounding it.
  3. Keep children’s bicycles in good working order, with proper reflectors and lights. Teach your kids to wear their helmets and adhere to the rules of the road.
  4. Gear your children up with helmets, wrist guards, braces and kneepads for other sports activities.

Mauricio Silva, M.D.

Mauricio Silva, M.D.

To get kids to use the gear, appeal to their sense of style. Silva’s son said he didn’t like his first bicycle helmet, “but when I got him a Spider Man helmet, he loved it.” Because children learn best through example, wear your own helmet, too.

If your child is injured, here’s your to-do list:

  1. Clean any abrasions with soap and water, and look for any swelling or deformity.
  2. Elevate injured extremities and apply ice.
  3. Seek medical attention if:
  • Your child has deep abrasions, or the surrounding skin becomes red and warm.
  • Your child has swelling or deformity.
  • Your child can’t stand on a foot or leg injury.
  • Your child complains of headache after a head injury.

To decide how urgent those calls for help should be (a 9-1-1 call versus a chat with your pediatrician) “think about the amount of energy involved in the trauma,” Silva says. A car accident or a fall from a horse (high energy) means a call to 9-1-1. You’ll also want to call an ambulance any time bone is protruding from skin, or if your child’s limb is really out of shape. Paramedics have the proper equipment to let them immobilize the limb, which means your child will have much less pain on the way to the hospital than she would in the back of your car.

Minor falls or a spill on the playground (low energy) probably means just a visit to the pediatrician. Don’t skip that visit, because there could be damage you can’t see. For instance, a child who can put weight on an injured limb still could have a small fracture.

Follow your doctor’s advice during recovery, because your child will be a bit more vulnerable during the months following the injury. “You’ll be surprised how many patients re-break the bone within the first three months,” Silva says. With a little extra caution, and time to heal, the broken bone will be good as new.

Get more Play Safe safety tips from LA Orthopaedic Hospital …

Mammograms: Do We Or Don’t We?

Tuesday, November 17th, 2009

mammogram-picI’m 42 and had my first mammogram this year. At my annual exam, my gynecologist didn’t hesitate to recommend it (and scold me for not having done it sooner), because yearly mammograms for women over 40 have been the standard since at least 2002. Yesterday, the panel that created that standard, the U.S. Preventive Services Task Force, announced a change. It no longer recommends routine mammograms at all for women under age 50.

That announcement touched off a heated debate, and the two sides fall into line something like this:

The task force and those who support its recommendation say women in their 40s are at very low risk of breast cancer, and that their risk from unnecessary biopsies due to false-positive mammograms outweighs the early-detection benefits of the mammograms themselves.

Those opposed to the change, including the American College of Radiology, say that women in their 40s account for 25% of all breast cancer diagnoses, and that their cancers are often the aggressive type. Removing mammography as an early-detection tool, they say, would reverse the progress that has been made over the past 20 years and increase deaths from breast cancer.

I haven’t seen enough evidence to tip me firmly toward either side of the debate, but one aspect of the USPSTF guideline change does bother me. Usually a guideline is  just that, and doesn’t force your hand either way. But because insurance companies tend to cover procedures and screenings recommended by the task force – and not to cover those the task force doesn’t recommend – they could be making decisions for millions of women.

Which means that next year, my doctor and I might not be deciding whether I have a mammogram. My insurance company might already have taken care of that.

Read the Annals of Internal Medicine article with the task force recommendation …

Read the American College of Radiology statement against it …

Read an L.A. Times article about the controversy …