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EXTRACTS OF THYME July, August September 2016

FOODBORNE ILLNESS: WHEN IT STRIKES AT THE WRONG TIME!

Now that summer is here, there is more time for hanging out with family and friends and cooking out on the grill. Summer is where we take time off to have fun, rest and relax however there are some things that never take time off. Foodborne illnesses are infections or irritations of the gastrointestinal (GI) tract caused by food or beverages that contain harmful bacteria, parasites, viruses, or chemicals. There are over 250 different types of foodborne illnesses. Anyone can get a foodborne illness; however, they are more likely to come about during the summer months. The summer provides the perfect environment for microorganisms that exist in our food, soil, air, animals, and bodies to grow. Most bacteria grow fastest at temperatures from 90 to 110 degrees F. Bacteria also thrive during the humid days that the summer brings because bacteria needs moisture to grow. Summer is also the time when cooking outside increases. From barbecues to camping trips, there risks the lack of the safety controls that a kitchen provides. Proper refrigeration and washing facilities are not always available when cooking outside. Foodborne illnesses can put a damper on your summer, so it is important to understand what they are so that they can be prevented.

Foodborne illnesses are more common than they should be for an illness that is preventable. An average of 48 million cases of foodborne illness happens annually in the United States, which equals 1 in 6 people contracting some type of foodborne illness. These cases lead to an average of 128,000 hospitalizations and 3,000 deaths each year. There are no specific people who can only contract a foodborne illness; it can be anyone. People who are more susceptible to contracting a foodborne illness are infants, children, pregnant women and their fetuses, elderly, and people with weakened immune systems.

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Since anyone can contract a foodborne illness, it is important to know how a person gets infected by the harmful bacteria, parasites, viruses, or chemicals that cause them. The majority of foodborne illnesses are caused by specific strains of bacteria and viruses. Parasites and chemicals may also cause foodborne illness, but are less common. Contamination of food or beverages can occur at any time; during growth, harvesting or slaughter, processing, storage, shipping of food, and preparation of food in a restaurant or home kitchen. This is why is it very hard to find where the contamination started since it can happen during any process. Foodborne illnesses are commonly caused by improper cooking, keeping or handling of foods and beverages.

Foodborne illnesses can be caused by: • Eating undercooked meats • Eating unwashed fruits and veggies • Drinking unpasteurized milk products • Cross-contamination of food or utensils • Improper refrigeration • Drinking unfiltered water • Not washing hands • Contact with feces

Some common symptoms: • Diarrhea *Foodborne illnesses cause a variety of symptoms • Vomiting • Abdominal pain • Fever • Chills • Headache

Most people think that when they start showing signs of foodborne illness that it was from the last meal they ate. Surprisingly, you are more likely to have become infected by something that you ate days ago! The incubation period is measured as the length of time between exposure to and the appearance of the first symptoms of illness. The incubation period is a good indicator as to what illness a person may have because each foodborne disease has a different incubation period. Incubation periods can be anywhere between 1 hour to 50 days. Most foodborne illnesses have incubation periods longer than a day. Below is a listing of several foodborne diseases with their incubation period averages and ranges. Bacterial Diseases: Usual Incubation Period Range of incubation period Salmonellosis: 12-36 hours 6-72 hours Shigellosis: 1-3 days 12-96 hours Campylobacteriosis: 2-5 days 1-10 days E. coli infection 3-4 days 2-10 days Listeriosis: 3 weeks 3-70 days Viral Diseases: Usual Incubation Period Range of incubation period Norovirus: 24-48 hours 5-10 hours

If you still get a foodborne illness, treat it with: • Rest • Drink liquids • Drink sports drinks high in electrolytes

• Avoid caffeine • Severe cases may need hospitalization for

IV’s

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Most cases can run its course with rest and fluids in 3-5 days. Take the proper precautions to make sure that your family is safe from foodborne illnesses so that you can enjoy your summer. For more information, go to www.extension.umd.edu/foodsafety.

References CDC. "Foodborne Germs and Illnesses." Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 21 Dec. 2015. Web. 22 June 2016. FDA. "U.S. Food and Drug Administration." Foodborne Illnesses: What You Need to Know. U.S. Food and Drug Administration, 07 Jan. 2016. Web. 22 June 2016. Mayo Clinic Staff. "Food-borne Illness: First Aid." Mayo Clinic. Mayo Foundation for Medical Education and Research, 07 Feb. 2015. Web. 22 June 2016. NIH. "Foodborne Illnesses." Foodborne Illnesses. The National Institute of Diabetes and Digestive and Kidney Diseases, June 2014. Web. 22 June 2016. 1 Selner, Marissa. "Food Poisoning." Food Poisoning. Healthline, 27 Oct. 2015. Web. 22 June 2016. USDA. "FSIS." Foodborne Illness Peaks in Summer. United States Department of Agriculture, 07 Aug. 2013. Web. 22 June 2016. 7 VDH. "Foodborne Disease: Frequently Asked Questions." Foodborne Disease: Frequently Asked Questions. Virginia Department of Health, 2016. Web. 22 June 2016. 5 "What Is Foodborne Illness?" STOP Foodborne Illness RSS. STOP Foodborne Illness, n.d. Web. 22 June 2016. 4

Source: Hannah Ryan, UME FCS Intern

MARKET TO MEALTIME! The whole family can shop at the farmers’ market or grocery store together! Summer squash, tomatoes, corn, peaches, plums, and melon make family meals healthy and colorful. Ask kids to choose a rainbow of fruits and veggies at the market this week. Get everyone into the kitchen! Kids can help with meals and snacks. Let them help:

• Wash fresh peaches, plums, and nectarines. • Scoop melon balls for summer fruit salad. • Wash and slice summer squash or peppers with a plastic knife. • Make a fruit smoothie with fresh summer fruit, 100% juice, and low-fat yogurt. • Shuck ears of corn.

Summertime at the Market

• Enjoy fresh summer flavors! Corn, peppers, and tomatoes are in-season and cost less. • When the weather heats up, cool down with watermelon, cantaloupe, and honeydew. • Combine tomatoes, peaches, and nectarines to make a sweet and refreshing salsa. • Add shredded summer squash to pasta sauce for an extra serving of veggies.

Peaches, Plums, Nectarines Ripen at room temperature. Then store in the refrigerator and use within 1 week. Ways to eat more: Grab a piece of whole fruit for breakfast on the go. Top low-fat frozen yogurt with fresh, sliced fruit for a cool summer dessert.

Peppers, Corn, Summer Squash Store in the refrigerator and use within 2 weeks. Ways to eat more: Combine fresh corn, tomatoes, and cooked beans to make a refreshing summer salad. Add a rainbow of color and crunch to salads, quesadillas, and stir-fry with red,

orange, and yellow pepper slices. Oven roast summer squash with olive oil and herbs for a quick and colorful side dish.

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Melon Ripen at room temperature. Then store in the refrigerator and use within 1 week. Wash melon before cutting and eating. Ways to eat more: Add fresh, chopped melon to salads or salsa. Blend fresh melon with ice for a cool fruit smoothie. Keep sliced melon in the refrigerator for juicy grab-and-go snacks.

Tomatoes Store tomatoes at room temperature and use within 1 week. Ways to eat more: Add tomatoes to scrambled eggs and top with fresh salsa. Stir-fry tomatoes with summer squash for a great side dish

Be sure to buy produce that is not bruised or too ripe. Wash all fruits and vegetables right before you use them to keep them longer. To find a farmers’ market near you visit our “Locally Grown” section at www.eatsmart.umd.edu For healthy recipes using summer fruits and vegetables and tips to make healthy food choices visit our recipe section at: www.eatsmart.umd.edu

Source: FSNE Market to Mealtime Summer flyer http://md.nutrition-education.org/fsnepforms.php?ctyp

SUN SAFETY TIPS

It's natural to enjoy all kinds of outdoor activities! The Sun Safety Alliance (SSA) encourages you to be safe by following these sun-safety tips year-round to help prevent serious skin damage—and possibly skin cancer—later!

• Keep in mind the sun is strongest between 10 am and 4 pm. • Wear clothing that's dark and tightly woven. • Wear a wide-brimmed hat and sunglasses. • Remember that UV rays bounce off sand, snow, concrete, and water. • Do not use sun tanning beds. • Keep very young children (6 months or less) out of the sun. • Sunscreens need to be applied liberally and evenly over all exposed areas. • Apply a sunscreen with a SPF of 15 or higher whenever you're outdoors. To achieve adequate UV

protection you should use products that provide broad spectrum protection, which means protection against both UVB and UVA rays. For broad spectrum protection, look for products that provide an SPF of at least 15 and contain ingredients like Avobenzone (Parsol 1789) or zinc oxide.

• For children, the SSA recommends sunscreen with an SPF 30 or higher. • Apply sunscreen before going outdoors and reapply often. • Reapply sunscreen after swimming, perspiring, and toweling off. • Provide complete sunscreen coverage for your skin (including neck, ears and lips!). • For people with thin or thinning hair, apply sunscreen to the scalp as well. • And remember stay in the shade whenever possible!

Source: Replicated from http://www.sunsafetyalliance.org/safety_tips.html

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STAY HYDRATED AND BEAT THE HEAT

Making up more than 60% of our total body weight, water is clearly a critical component to our health and wellbeing. With peak summer heat right around the corner, we thought we’d take a moment to share some water related tips and benefits to help you stay hydrated in the heat.

Dehydration

Dehydration is the number one cause of day time fatigue, but how do you know when you’re dehydrated? By the time you feel thirsty, you’ve already lost between 1-2% of your body’s total water content!

Signs and symptoms of dehydration include dry mouth, dry eyes, muscle cramping, constipation, fatigue, and headaches, to name just a few. However, there are steps you can take to make sure you don’t become dehydrated.

Tips for Staying Hydrated:

• Use Helpful Tricks/Rules to Keep Hydration Top of Mind – it is recommended that women intake between 2-2.7 liters of water a day, while men should consume between 3-3.7 liters per day. Not all of us think in liters so a good way to remember is by following the 8×8 or 10×10 rule, i.e. women should drink at least eight 8oz glasses of water per day, and men should try aiming for ten 10oz glasses.

• Know Your Lifestyle – If you workout heavily and/or often, live in a hot climate or are out in the heat frequently, or even if you’re pregnant and/or breast feeding, all of these circumstances require a larger water intake each day.

• Eat More Fruits and Veggies – You may not realize it, but many fruits and vegetables are packed with H2O. Furthermore, many of them include key nutrients that allow your body to better absorb and use the water you’re drinking.

• Keep a water bottle (or mug, canteen, etc.) within reach – The more you make drinking water something that requires extra effort (i.e. getting up to grab cup after cup), the less likely you are to drink enough of it. Keep a large sized water bottle or container of some sort nearby and within reach at all times. If it’s in front of you and easy to grab, you’re much more likely to drink it!

• Put Down the Soda – They do contain water and there isn’t hard evidence to suggest they dehydrate you, caffeinated or otherwise, but when you consume sodas, you are drinking fluid, and therefore, feel like your thirst is being quenched. Because of this, many Americans end up unintentionally substituting soda for water, and not consuming enough water as a result.

• Mix it Up – If you reduce your soda intake and don’t feel like you have enough fun in your beverage repertoire, mix it up! You can incorporate flavored waters or sparkling water, or try adding a slice of lemon, lime, or even orange to your standard purified water.

Source:-replicated from http://advancingyourhealth.org/highlights/2011/05/11/health-benefits-of-hydration-water-tips/

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Terry Serio Virginia Brown, DrPH Shauna C. Henley, PhD Extension Educator Extension Educator Extension Educator Food Stamp Nutrition Education Family & Consumer Sciences Family & Consumer Sciences Family & Consumer Sciences Baltimore County University of Maryland Extension-Carroll County Phone: 410-386-2760 700 Agriculture Center Toll-Free: 888-326-9645 Westminster, MD 21157-5700 Fax: 410-876-0132 If you have a disability that requires special assistance for your participation in a program, please contact the Carroll County Extension Office at 410-386-2760; fax 410-876-0132, two (2) weeks prior to the program. The information given herein is supplied with the understanding that no discrimination is intended and no endorsement by University of Maryland Extension is implied.

Please visit us online at http://extension.umd.edu/carroll-county

Summer Fun

Make a list of outdoor activities your family can do together. Many activities in your community are free!

Walk to the playground with neighborhood friends.

Go on a nature walk. Local parks often have walking trails.

Ride your bike to the library.

Pack a picnic lunch with lots of fresh fruits and vegetables and enjoy healthy foods outdoors.

Summer Safety

Watch your children closely when they play at the playground, when they ride bikes, and when they swim at the pool.

Everyone should wear helmets when riding bikes.

When mowing the lawn, wear closed-toed shoes, not sandals.

Cool Off with a Healthy Treat

Summer is a great time to teach your kids how to cook. Your children will enjoy making and eating these cool, fruit treats!

Watermelon Pops

Makes: 6 servingsServing Size: 1 ice pop

Ingredients and Supplies:

3 cups chopped watermelon, seeds removed2 Tablespoons lime juice1-2 Tablespoons sugar1 cup fresh blueberriesFreezer Pop Molds

Directions:

1. Blend watermelon, lime juice and sugar in a blender until smooth.

2. Divide blueberries among freezer pop molds.

3. Pour watermelon mixture in each pop mold. Leave a little room at the top.

4. Insert the sticks and freeze until firm, about 6 hours. Dip the molds briefly in warm water before serving.

Free Summer Meals for Kids

Did you know there are more than 1,000 places in Maryland serving free summer meals for children age 18 and younger?

When school is out for the summer, stretch your food dollars with the summer meals program.

Call 1-877-731-9300 to find a summer meal site near you.

For more information about healthy food choices and physical activity visit:

www.eatsmart.umd.edu www.choosemyplate.gov

FSNEFOOD SUPPLEMENT NUTRITION EDUCATION

This summer, stretch your food dollars, keep food safe, and try these

healthy recipes!

This material was funded by USDA’s Supplemental Nutrition Assistance Program in cooperation with the Maryland Department of Human Resources and the University of Maryland. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at www.marylandsail.org.

Summer Food Safety

Enjoy summer meals without the risk of getting food-borne illness.

At the grocery store:

Choose meat, chicken, and fish at the end of your store visit, right before checkout.

Do grocery shopping as your last errand before going home.

At home:

Refrigerate or freeze meat, chicken, and fish as soon as you get home.

Defrost food in the refrigerator until it is time to cook family meals.

Thaw frozen foods in the refrigerator, not on the counter.

Use a meat thermometer to be sure meat has reached a safe temperature.

Place cooked meat on a clean platter, not the one you used for the raw meat.

Throw away food that has been sitting at room temperature for more than 2 hours, or 1 hour if temperatures are 90 degrees or higher.

For more information on food safety visit:www.fightbac.org

Sizzling Summer Dinners

Dinner is fast and flavorful with these cooking tips:

Marinades or salad dressings make cheaper cuts of meat more tender and add great flavor.

Marinate meats with lemon, fresh or dried herbs, garlic, or pepper to add great flavor without adding salt.

Cook meat and vegetables outside on the grill.

Serve less meat and more grilled or roasted vegetables. You will stretch your food budget and boost nutrition.

Top a green salad with baked or grilled chicken, fresh summer berries, cucumber slices, and a light salad dressing.

Eat breakfast for dinner! Eggs make a low cost summer meal. Add chopped onion, peppers, mushrooms, and fresh or dried herbs to make a veggie omelet.

Make a main dish salad with fresh corn, canned beans, and chopped tomatoes.Fresh herbs and lime juice add flavor without adding fat or salt.

Lemon Herb Chicken

Makes: 8 servingsServing Size: 1 piece of chicken

Ingredients:

¼ cup lemon juice¼ cup vegetable oil1 Tablespoon Italian seasoning¼ teaspoon salt ¼ teaspoon black pepper

8 pieces of chicken, about 2 pounds

Directions:

1. In a small bowl, mix all ingredients except chicken to make the marinade.

2. Put chicken and marinade in a large zip top food-storage bag and seal the bag.

3. Refrigerate bag of chicken for at least 4 hours, but not more than 24 hours before cooking.

4. Remove chicken from bag and throw away the bag and the marinade.

5. Heat grill or preheat oven to 350 degrees.

6. Grill chicken 20 to 25 minutes, turning once during cooking, or bake chicken on a baking pan in the oven for 40-45 minutes.

Visit produce stands and farmers’ markets and to fi nd locally grown fruits and vegetables to try summer. Enjoy the fl avorful taste of fresh, local produce when it is in season. Fresh, locally grown produce is picked at its prime and often sold the same day it is picked. When produce is grown in other states or countries to be shipped here, it is picked before it is ripe and shipped in cooled trailers to be sold sometimes weeks after it is picked. Test your taste buds this summer and see if you can taste the di� erence in fresh, locally grown produce.

Visit www.fruitsandveggiesmorematters.org/fresh-fruit-veggie-month for tips on storing fresh produce and fun ways to try new fruits and vegetables.

Grow Your Own Sweet Potatoes!

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political a� liation, and gender identity or expression. This institution is an equal opportunity provider. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To � nd out more about Maryland’s Food Supplement Program (SNAP), contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at https://mydhrbene� ts.dhr.state.md.us/.FSNE

These are sweet potatoes that have soaked in water for one week and are sprouting slips that can be cut o� and planted to produce new sweet potato plants.

Summer is a bountiful time in Maryland! Kickstart your summer with National Fresh Fruits and Vegetables month in June and make sure to try a new fruit or vegetable each week!

It’s not too late to plant sweet potatoes in June! Sweet potatoes are tropical plants and love Maryland summers. Plant them in June for an early fall harvest in September or October. These delicious spuds are packed full of vitamin A and are also a great source of fi ber and potassium. Sweet potatoes can be grown in the ground, in a large container or grow bag that can hold at least 3 gallons.

Visit your local garden supply store for sweet potato seedlings or slips. (You can also sprout your own from sweet potatoes from the store by cutting o� the bottom of the sweet potato and letting it soak in a shallow dish with water for 4-6 weeks, until new green vines (slips) grow out from the sweet potato. The individual shoots can be removed and planted.) If you plan to plant them in a container, you will also need to purchase enough potting soil to fi ll your container.

To get started:• If planting in a container, use a container that is

made of cloth, wood, or clay that holds at least 3-5 gallons.

• Fill container with potting soil.

• Plant seedlings (slips) about 2 inches deep and 12 inches apart.

• Water regularly and keep in a sunny location.

• Mulch around the plants with straw to help keep the soil moist.

• In 100-120 days from planting, sweet potatoes will be ready to harvest.

• In late September to early October, the ends of the vines will begin to turn yellow. As this happens, gently pull up the vine and dig out the sweet potatoes.

• Shake o� soil and place the unwashed sweet potatoes in a warm, dry place for 7 to 10 days, before eating.

turn yellow. As this happens, gently pull up the vine and dig out the sweet

Shake o� soil and place the unwashed sweet potatoes

Farm to TableAcross the state of Maryland, delicious produce is grown all summer. This is the time of year to bring the farm to your table with locally grown produce. Some crops to look forward to during the summer include strawberries, cantaloupe, peaches, blueberries, summer squash, peppers, cucumbers, okra, and tomatoes. Visit a local farm or farm stand to learn how and where your food comes from.

Visit www.marylandsbest.net to fi nd a farm stand or farm near you and plan a family visit. Many farms o� er “pick your own”, as well as many other fun summer activities related to farming. This is a great way to get the whole family involved and interested in eating fresh foods.

Visit http://www.pickyourown.org/MD.htm to fi nd a local “pick your own” farm and enjoy tasting fresh from the farm produce.

Watermelon and Tomato SaladServings: 4

Ingredients:2 cups cherry tomatoes, washed2 cups watermelon, cut in cubes½ cup fresh basil, washed and chopped½ cup reduced-fat mozzarella cheese, cut in cubes1 Tablespoon lemon juice1 Tablespoon vegetable oilSalt and pepper to taste

Directions: 1. In a large bowl, put tomatoes and watermelon.2. Add basil, cheese, lemon juice, and oil.3. Mix to combine and season with salt

and pepper to taste.4. Chill in refrigerator before serving.

Note: Wash melon before slicing.

Gardening for Nutrition

Did you know that gardening activities, such as pulling weeds, removing rocks, digging, planting spreading and mixing compost and soil, watering, and harvesting burns calories?Gardening is a fun activity and a great way to grow food for your family, and it is also a good way to be physically active.

Keep Hydrated with Homemade Spa WaterSummers in Maryland can also be quite hot and it is important to remember to drink plenty of water. One great way to encourage drinking more water is to make it more appealing by adding sliced fruit, herbs, and vegetables to your water. Combinations such as strawberries and melon, cucumbers and tarragon, lime and mint, or strawberries and mint are delicious combinations to add to your glass or pitcher of water. Get creative! As you are slicing your fruits and veggies this summer, try adding some to a pitcher of water for your very own “spa water!”

MARKET TO MEALTIME!

The Family Corner The whole family can shop at the farmers’ market or grocery store together! Summer squash, tomatoes, corn, peaches, plums, and melon make family meals healthy and colorful. Ask kids to choose a rainbow of fruits and veggies at the market this week.

Get everyone into the kitchen! Kids can help with meals and snacks. Let them help: • Wash fresh peaches, plums, and nectarines.

- Scoop melon balls for summer fruit salad. - Wash and slice summer squash or peppers with a plastic knife. - Make a fruit smoothie with fresh summer fruit, 100% juice, and low-fat yogurt. - Shuck ears of corn.

Summertime at the Market - Enjoy fresh summer flavors! Corn, peppers, and tomatoes are in-season and cost less. - When the weather heats up, cool down with watermelon, cantaloupe, and honeydew. - Combine tomatoes, peaches, and nectarines to make a sweet and refreshing salsa. - Add shredded summer squash to pasta sauce for an extra serving of veggies.

Peaches, Plums, Nectarines Ripen at room temperature. Then store in the refrigerator and use within 1 week. Ways to eat more Grab a piece of whole fruit for breakfast on the go. Top low-fat frozen yogurt with fresh, sliced fruit for a cool summer desser.

Peppers, Corn, Summer Squash Store in the refrigerator and use within 2 weeks. Ways to eat more Combine fresh corn, tomatoes, and cooked beans to make a refreshing summer salad. Add a rainbow of color and crunch to salads, quesadillas, and stir-fry with red, orange, and yellow pepper slices. Oven roast summer squash with olive oil and herbs for a quick and colorful side dish.

Melon Ripen at room temperature. Then store in the refrigerator and use within 1 week. Wash melon before cutting and eating. Ways to eat more Add fresh, chopped melon to salads or salsa. Blend fresh melon with ice for a cool fruit smoothie. Keep sliced melon in the refrigerator for juicy grab-and-go snacks.

Tomatoes Store tomatoes at room temperature and use within 1 week. Ways to eat more Add tomatoes to scrambled eggs and top with fresh salsa. Stir-fry tomatoes with summer squash for a great side dish Be sure to buy produce that is not bruised or too ripe. Wash all fruits and vegetables right before you use them to keep them longer. To find a farmers’ market near you visit our “Locally Grown” section at www.eatsmart.umd.edu

- For healthy recipes using summer fruits and vegetables and tips to make healthy food choices visit our recipe section at: www.eatsmart.umd.edu Source: FSNE Market to Mealtime Summer flyer http://md.nutrition-education.org/fsnepforms.php?ctyp

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