Nutrition Bites 2020 Vol. 8:0

Spring
In This Issue: 

Staying Safe – Best Practices When Handling Eggs

Recipes and Nutrition Tips – Cooking with Eggs: An Easy Egg Sandwich

Physical Activity Tips – Circuit Training at Home

Food Access Resources in Massachusetts – New SNAP Online Purchasing Program

 

Staying Safe

Eggs are a versatile and inexpensive source of protein.

hands cracking an egg It is important to handle eggs safely to prevent foodborne illnesses. Raw and undercooked eggs may contain Salmonella bacteria, which can cause an infection in the intestinal tract. Keep these tips in mind when cooking with eggs to protect you and your family. 

  • Use hot, soapy water to clean countertops and utensils touched by raw egg.
  • Wash your hands with hot, soapy water for 20 seconds before and after handling raw eggs.
  • Eggs should reach a temperature of 165º F when cooked in a microwave.
  • Prevent overcooking eggs in the microwave by starting with the shortest cooking time recommended in the recipe. If necessary, add 10 more seconds at a time until the eggs are firm. Fully cooked eggs have a firm white and yolk. 
  • Any foods made with egg products, like egg salad or mayonnaise, need to be refrigerated. Remember the 2-hour rule when eggs are on the menu. Discard any perishables left out at room temperature for more than 2 hours, unless you're keeping them hot or cold. 
  • Resist the temptation to eat uncooked cookie dough or batter made with eggs. 

Recipe and Nutrition Tips

Is anyone in your family a reluctant breakfast eater?

eggs on toast with tomatoes Eating a healthy breakfast provides the energy and nutrients your body needs to start the day. Power up with this Easy Egg Sandwich cooked in just 2 minutes. The eggs are packed with protein, the whole-wheat bread or tortillas provide fiber, and the tomatoes add extra flavor and vitamin C. If you don’t have a fresh tomato on hand, add a spoonful of salsa to your breakfast sandwich.

 

Watch this video and see for yourself how easy this recipe is to make. 

 

 

Physical Activity Tip

woman doing tricep dips Mix it up with circuit training at home.

Circuit training is a series of exercises targeting specific muscle groups, with minimal rest between each exercise. The circuit may be repeated a few times. These exercises help to building endurance and  strength, and your cardiovascular system benefits too! Create a circuit-training workout with these exercises.

 

Target your arm and shoulder muscles with Triceps dips. Sit on the floor, bend knees with feet in front. Place hands behind, under shoulders to support your body. Keeping your elbows slightly bent and fingers facing your hips, lift your hips and straighten your arms. Bend your elbows and lower your hips back down until your arms are bent at about 90 degrees. Extend arms and press body back up to complete one repetition. Try 10 triceps dips in a row. For an easier dip, start with your hands firmly on a couch or sturdy chair.

 

Work the stomach muscles with Abdominal Crunches. Lay on your back with knees bent and feet flat on the floor. Place hands behind your head. Tighten stomach muscles and lift shoulder blades up as far up as you can. Look up and keep your chin off your chest. Lower shoulder blades back to the floor. Repeat crunches 10 times.

 

Build cardiovascular strength by walking or jogging in place. Walk or jog for 30 to 60 seconds, take a break, and repeat. March in place for a low-impact version.

Food Access Resources

Use your Supplemental Nutrition Assistance Program (SNAP) benefits to buy fruits and vegetables from a Healthy Incentives Program (HIP) authorized farm or vendor.

snap card graphic SNAP recipients receive one dollar in SNAP credit for each dollar spent (up to their monthly limit) on eligible fruits and vegetables through HIP. If you are a SNAP household, you will be automatically enrolled in HIP. Learn more about HIP.

 

Earn HIP incentives at participating agricultural retailers.

To find local participating retailers in your area and for more detailed information on this program see the mass.gov website.

 

Community-supported agriculture (CSA) farms

CSA’s are a popular way for consumers to buy fresh, local, and seasonal foods directly from the farmer. By becoming a CSA member, families and individuals can receive a weekly basket of produce. Check this website to locate farms in your area offering CSA shares with HIP benefits.

 

Staying at home due to COVID-19?

Massachusetts residents can now use their #SNAP benefits to buy food online. For more information about this program and using your benefits for buying groceries online at Amazon and Walmart, check this mass.gov website.