Guest blogger

I was recently asked to be a guest blogger on http://www.nexercise.com. Check out my article on balance!

Cereals and sugar

A recent report came out by the Environmental Working Group on the amount of sugar in 84 cereals they analyzed. They did not analyze all brands and varieties of cereals, just ones that are more commonly eaten by children.

The 10 most sugary breakfast cereals are:

1. Kellogg's Honey Smacks - 55.6% (sugar by weight)
2. Post Golden Crisp - 51.9% 
3. Kellogg's Froot Loops Marshmallow - 48.3% 
4. Quaker Oats Cap'n Crunch's OOPS! All Berries - 46.9% 
5. Quaker Oats Cap'n Crunch Original - 44.4% 
6. Quaker Oats Oh!s - 44.4% 
7. Kellogg's Smorz - 43.3% 
8. Kellogg's Apple Jacks - 42.9% 
9. Quaker Oats Cap'n Crunch's Crunch Berries - 42.3% 
10. Kellogg's Froot Loops Original - 41.4% 

Kellogg's Honey Smacks and Post Golden Crisp have between 18-20 grams of sugar in a one-cup serving. A Twinkie has about 18 grams of sugar for comparison. This information is important for parents because cereal is one of the quick go-to breakfast options. Some cereals have just as much sugar in a one-cup serving as many desserts. One-cup is not a huge serving, if someone is eating a big bowl of cereal, the amount of sugar adds up even more. 

Some of the best cereals include

1. Kellogg's Mini-Wheats: (Unfrosted Bite-Size)
2. General Mills Cheerios Original 
3. General Mills Kix Original

Cheerios Originial, Kix Original, and Mini-Wheats Unfrosted Bite-Size have between 1-3 grams of sugar and lower levels of sodium than others. Some other cereals may have lower amounts of sugar, but have higher amounts of sodium.

To put sugar amounts into a better perspective, four grams of sugar equals about one teaspoon of sugar. 

When buying cereals at the grocery store, try the following:

1. Read the nutrition label. Pay attention to the sugar amount in grams, the serving size (they may vary in different cereals and we may eat more than just one serving), and how many ingredients have some type of sugar in them. The more ingredients that indicate sugar and the higher they are on the list, the more sugar in that cereal.
2. Shop for the cereals that are above or below eye level. The ones that are most appealing to children are usually placed at eye level, but are not usually the healthiest.
3. Look for the WIC label for cereal. They have less sugar and must contain iron and folic acid.
4. If your child needs some sugar in their cereal, buy one with less sugar and add a little bit of sugar yourself. You can control the amount and it will typically be less than the amount in the high-sugar cereals. Remember, one teaspoon is about 4 grams of sugar.

For more information, the full report from the Environmental Working Group has more information, including sugar levels in various cereals that were not mentioned above.

Fifty best websites of the year

Time magazine has listed their 50 best websites of the year. The categories range in anything from music and video, family and kids to shopping and travel and social media. One of the categories is health and fitness, so here are those websites with a little information about each.

CalorieKing is a website that provides nutrition information about thousands of different foods. The foods range from foods purchased at the store to restaurant and fast food. The basic information from the website is free, but there is paid access too that provides more options on the website.

Healthgrades includes ratings for health care providers and hospitals, as rated by those who visited the website. It also includes specialty areas and insurance information. This can help narrow your search to find an A+ health care provider.

MapMyRun helps runners keep track of runs. You can also find runs that have been shared by other runners, as well as workout and meal planning information. There are paid plans, but also many features that are ad-supported and free. If you don't run, you can check our similar sites, such as MapMyHike, MapMyRide, and MapMyWalk.

Summer Tomato is a blog by a scientist that includes photos, links to other recommendations, recipes, and answers to reader's questions. The blogger is an advocate of eating healthy, delicious, local, and seasonal foods. 

Zen Habits is a tranquil blog, providing both sensible and practical information. The blogger only posts 5 to 10 times a month and helps us slow down a little and appreciate life.

While this is not an exhaustive list of health and fitness websites that are available, these are the five that Time decided to choose. With so much information available at our fingertips, it is important to find what websites provide you with beneficial information or the information you are searching for.

Cook it Quick newsletter and cancer prevention

The December edition of the Cook it Quick newsletter from the University of Nebraska Lincoln is available. 

In the newsletter this month you will find recipes and a slide show about making food mixes in jars for holiday gifts. The recipes include (warning: you may be hungry after viewing the page):

• cranberry oatmeal cookies
• easy-as-a-mix pizza
• country chili mix
• homemade cornbread
• sloppy joes
• friendship soup
• master mix for pancakes and muffins
• and others!

One a separate note, a research study was released today about cancer prevention. In a comprehensive review of cancers and lifestyle factors, it was determined that four factors - tobacco, alcohol, diet and obesity - cause about one-third of all cancers.

That means that just under half (about 40%) of cancers can be prevented and are not just related to genetics. Smoking is by far the biggest risk factor in both men and women. There were some gender differences in other risk factors.

Are you starting to think about a New Year's resolution? Maybe one of the above listed lifestyle factors could make the biggest improvement in your health over a lifetime.

For more information, you can read one of the news articles that was released today.

Arsenic in juice

People who consume apple and grape juice or parents who have children who drink apple or grape juice may want to pay attention to new information about arsenic levels in those drinks.

A few months ago, Dr. Oz, who has a daytime television show, reported research findings on his show about arsenic levels and juice. The juice samples that were tested showed high levels of arsenic, some as high as 36 parts per billion (see the arsenic guidelines below).

Consumer Reports followed up with their own study and found that 10% of samples of apple and grape juice had arsenic levels higher than what is allowed in drinking water.

The current FDA guidelines for arsenic in water is no more than 10 parts per billion (ppb). The juice standards are higher at 23 ppb, because it is assumed that people will consume more water than juice in a normal day. The new reports have the FDA testing and possibly rethinking the standards for arsenic in juice. 

It is recommended that younger children (age 1-6) consume no more than 4-6 ounces of 100% fruit juice daily and older children (age 7 and up) consume no more than 8-12 ounces of 100% fruit juice daily (American Academy of Pediatrics, AAP). Many children are drinking more than the recommended amount of fruit juice. If they are drinking apple or grape juice with higher levels of arsenic, that can cause higher levels in the body.

While some these tests did not distinguish the amount of inorganic and organic arsenic in the juice, inorganic arsenic is the one that has harmful health effects. Inorganic arsenic is a human carcinogen (causes cancer). Other health effects include: irritation of the stomach and intestines, blood vessel damage, skin changes, and reduced nerve function. There is not much research on organic arsenic but it is thought to be less toxic than inorganic arsenic (Centers for Disease Control, CDC)

While more information is forthcoming about arsenic levels in juice, here are some ways you can reduce you and your children's risk.

• Follow the recommendations for juice consumption for children.
• Serve more water or water down the juice for children to help meet the recommendation.
• Some may claim that organic apple juice has less arsenic, but this is not always the case.
• Of the juices tested, the brand with the lowest arsenic level was Welch's Pourable Concentrate 100% Apple Juice (1.1-4.3 total arsenic ppb). Other juices with low arsenic levels include: America's Choice Apple; Tropicana 100% Apple; and Red Jacket Orchards 100% Apple (Consumer Reports). You can view the Consumer Reports report on their website.

This information is not meant to cause alarm for arsenic poisoning. This is a controversial issue and many different organizations have differing opinions. This information is meant as non-bias and informational to present two viewpoints of the research. All of the juices tested did meet the standards for arsenic in juice, the concern was just that they did not meet the standards for drinking water. The FDA says that there is no evidence of any public health risk for drinking apple or grape juice.

To read more about this information, you can do a simple search online for recent news. To read information from the FDA, visit their website on arsenic and juice. The Consumer Reports results have been released, you can find that information on their website.

Have a healthy Thanksgiving

 Thanksgiving is usually one of those holidays where second helpings are a must. Some Thanksgiving meals can equal the amount of calories and fat we need in an entire day, or even more! Here are some ways to make your Thanksgiving feast healthier.

• Go for a walk before or a few hours after the meal. Moderate to vigorous exercise can help accelerate calorie and fat burning, and is a great way to socialize with family or friends. A walk will also help increase energy levels if you are feeling sluggish or tired.
   
• Enjoy turkey. With the skin removed, turkey has a good amount of protein and little fat or saturated fat. Dark meat has more fat than white meat. Roast or bake instead of frying.
   
• Eat sweet potatoes. Sweet potatoes are a rich source of potassium (can help lower blood pressure), vitamin A, beta carotene (both vitamin A and beta carotene help with healthy vision), vitamin C (an antioxidant, protective against diseases), and fiber (promotes a healthy digestive system and may prevent diseases). Try to limit or avoid using brown sugar, marshmallows and too much butter on this dessert. Use other seasonings such as cinnamon, ginger or orange rind for flavor.
   
• Try a different type of pumpkin dessert instead of pumpkin pie. Pumpkin has similar nutrients to sweet potatoes. Make a pumpkin custard or pumpkin pudding using ginger or cinnamon for flavor (see link for recipes below).
   
• In recipes, use evaporated skim milk instead of regular evaporated milk. This applies to many dessert recipes.
   
• Watch portion sizes. You can enjoy many different foods at Thanksgiving, but moderate portion sizes are key.
   
• Make your own cranberry sauce. Buy fresh or frozen cranberries and you will have a tastier and less sugary version than what comes in a can. Cranberries are full of antioxidants, which help protect against many different diseases.
   
• If you make bread, rolls, muffins or other similar recipes, replace all (or at least some) of the white flour with whole wheat flour for extra fiber. If you don’t bake, purchase whole wheat or whole grain rolls instead of white. Limit the amount of rolls you eat, as well as the butter you use on them.
   
• Steam vegetables and eat them plain instead of with lots of butter or creamy sauces.
   
• Contact your local Extension office to find healthy Thanksgiving recipes and plan ahead. They may be able to suggest a website or cookbook with healthy recipes.
   
• Don’t skip meals before the feast; this may make you more likely to overeat.
   
• Remember food safety — thaw the turkey correctly, cook all foods to the proper temperature, put leftovers into the refrigerator or freezer within 2 hours, and re-heat leftovers to the proper temperature. Again, your local Extension office is a great resource if you need more information.

Moderation, not deprivation, is the key to a happy and healthy Thanksgiving!

For more healthy recipes (pumpkin bars, pumpkin pie, cranberry sauce and many others), visit this website on Missouri Families.

For the online version of this article, visit the Missouri Families website.

Turkey time

Many of you may have already started thinking about preparing your meal for next week's holiday. MU Extension and Missouri Families has a handout available to help with purchasing, thawing, and cooking your turkey.

The information includes:

• Selecting a turkey (fresh vs. frozen)
• Storage and thawing
• Cooking (roasting, smoking, frying)

Too much turkey leftover after the meal? The University of Nebraska Lincoln Extension has 4 soup recipes and a salad recipe for your leftover turkey.

There are also videos on thawing a turkey, cooking a turkey, and other Thanksgiving tips on the University of Nebraska Lincoln website.

For more information, or for other information about healthy eating, food safety, physical activity, etc, check out the Missouri Families website.

Clean out your refrigerator

Next Tuesday (November 15) is Clean Out Your Refrigerator Day. Sometimes foods or leftovers get pushed to the back of the refrigerator and we forget about them until we notice an unidentifiable smell. Take some time this week clear out old leftovers and throw away expired or old foods.

It helps to get into a habit of cleaning your refrigerator out once a week. For some, it may be on the same day that you put your trash out for trash pick-up. That way the food isn't sitting in your kitchen trash can all week. Or take some time on Saturday or Sunday morning when you coffee is brewing to clear out the refrigerator.

It's important to keep your refrigerator clean as well. A box of baking soda is very inexpensive and can go a long way in eliminating odors in your refrigerator. Make sure to clean up any spills using a bleach-water solution and letting dry properly.

There is an iPhone or iPad app called "4 Day Throw Away" that you can download from the app store. You are able to search foods by food categories or keywords. Listed under each food item are storage recommendations, reheating instructions and special considerations. The application also gives information on  foodborne illnesses, with details on symptoms, duration, complications and prevention. You can find the app by searching for the name or by using this address linked above. The app was developed from the 4-Day Throw Away campaign, so visit their website for more information or if you don't have a iPhone or iPad.

If you are on Twitter, you can follow these individuals who post about food safety. @USDAFoodSafety @FDARecalls @FoodSafety @foodsafetygov are a few examples.

Don't know if your foods are good anymore? You can find Food Storage charts online. The University of Nebraska Lincoln Extension has a comprehensive safe food storage on their website. University of Missouri Extension has separate ones for storing food in the cupboard, storing foods in the refrigerator, and storing foods in the freezer. It may be handy to print these and keep them near your refrigerator.

When reviewing the foods in the refrigerator, it is helpful to know the difference between the best by date, sell-by date, use-by date, etc.
Types of dates:

• A "Sell-By" date tells the store how long to display the product for sale. You should buy the product before the date expires.
• A "Best if Used By (or Before)" date is recommended for best flavor or quality. It is not a purchase or safety date.
• A "Use-By" date is the last date recommended for the use of the product while at peak quality. The date has been determined by the manufacturer of the product. It is not a safety date, if the food has been handled properly and kept at 40 degrees F or below, it will be safe for the recommended amount of time for that food listed on a food storage chart. 

Most of these dates refer to quality, not safety. Not many foods have an expiration date (except baby food and formula) but if so, follow that. If there is no date listed on the product or you are unsure, use the food storage chart to help you determine the amount of time that food will be safe. Protein foods are the ones to be most careful with during storage (eggs, meat, milk, etc) and to pay attention to proper food storage times. If a food has been left out for more than 2 hours, it is not safe to eat at all (even if it is before the dates listed on the food storage chart). For more information on food dates, you can look at the USDA food product dating website.

Handwashing update and Cook it Quick newsletter

A blog was posted a few weeks ago on handwashing. Since then, a study has been released about a few of the "germiest" places. You will definitely want to wash your hands after touching these things.

• 71% of gas pump handles were highly contaminated with germs most associated with a high risk of illness
• 68% of corner mailboxes, 43% of escalator rails, and 41% of ATM buttons were also highly contaminated 

Remember, handwashing is a surefire way to prevent illness this year. If a sink isn't available, make sure to have hand sanitizer with you as a second option after touching these items.


Have you been in the mood for soup lately but need some new recipes? Here is the recent Cook it Quick newsletter from the University of Nebraska - Lincoln Extension.

Some of the featured recipes (may be useful for those holiday turkey leftovers):

• Turkey mashed potato soup
• Turkey salsa soup
• Turkey Mediterranean soup

The newsletter also contains helpful information on thawing and cooking a turkey, as well as other Thanksgiving food tips.

Vitamin D

Throughout the summer and early fall, we can get the recommended amount of vitamin D that we need by getting 10-15 minutes of sunlight (without sunscreen) per week. Those with darker skin will need a little more than that. That amount of sunlight will give us 10,000 IU of vitamin D, which can be stored.

However, in November through February, the sun doesn't get high enough in the sky in Missouri for us to get the vitamin D that we need. Getting the right amount of vitamin D from foods is very difficult because there is only small amounts in some dairy products (milk is the biggest source), eggs, fatty fish (salmon, sardines), and other fortified products (orange juice and cereal for example). Vitamin D will be listed on the nutrition label, so look there to find out how much you are getting. The percent daily values are based on 400 IU, so 25% Daily Value would equal 100 IU.

A supplement of vitamin D may be necessary, especially in the winter months. Some experts recommend 1,000 to 2,000 IU daily. Vitamin D can be stored, so if you forget to take it once in awhile, it's not a big deal. Vitamin D supplements are fairly inexpensive (look for deals at drug stores or online, at Walgreen's sometimes you can get buy one get one free) and is best taken with calcium or dairy foods. Vitamin D helps with calcium absorption and is also related to many other health benefits, for example: diabetes prevention, cancer prevention, heart disease prevention, immunity, prevention of depression, and muscle strength. If you are going to take a supplement, talk with your physician first to make sure there will be no drug interactions. A physician can also test the vitamin D levels in your body, so ask them if you are interested.

The vitamin D recommendations were changed in 2010. Vitamin D is typically measured in IU or International Units. Infants up to age 1 need 400 IU daily; children (age 1 and up), adults (up to age 70), and women who are pregnant or breastfeeding need 600 IU daily. Adults age 71 and up need 800 IU daily. Some experts will argue that those recommendations should be higher.

The tolerable upper level intake, or the most you can safely take, is set at 4,000 IU but research has shown no toxicity at levels below 10,000 IU. You would have to take a large amount of a vitamin D supplement to reach that toxic level, sunlight will not give you a toxic amount of vitamin D.


Older adults, those who always wear sunscreen, those who stay indoors, and obese individuals have a greater risk for vitamin D deficiency. Older adults and those who are obese don't absorb the nutrient as well, so they may need a higher intake of the supplement to reach the optimal level.


The Linus Pauling Institute from Oregon State University has great information on vitamin D, as does this blog posting from May 2010.

Listeria...cantaloupes...what?

By now, you may have read or heard the reports of Listeria illness caused by tainted cantaloupes. We don't usually hear of too many Listeria outbreaks, we more commonly hear about salmonella or E. coli outbreaks. Here is more information to help keep you safe from Listeria.

Adults over the age of 65 and women who are pregnant are most at risk for Listeria. It can be very dangerous for those groups. Healthy individuals may eat contaminated food and never show any symptoms. Symptoms can include muscle aches, fatigue, fever, stiff neck, confusion, or diarrhea and other intestinal problems. Symptoms may not show up for up to 2 months in some individuals, so it can be hard to trace the source.

Listeria is found in nature and can be present in raw foods as well as cooked or processed foods that were contaminated with the bacteria. Storing foods in the refrigerator does not prevent growth of the bacteria, it can still grow slowly. Listeria is killed by cooking, but can grow and multiply in the fridge.

High risk foods that can cause Listeria include: cold packaged meat (like lunch meat and hot dogs), cold cooked chicken (ready-to-eat), pre-prepared salads, some ready-to-eat and raw seafood, soft cheeses, and unpastuerized dairy products. Most individuals can eat these foods without problems, unless you suspect unsafe food handling. Older adults and pregnant women should limit or avoid those types of foods. Fresh produce is usually a less likely cause of Listeria, but it is found in the soil and water.

It is not known what the exact cause of the Listeria from cantaloupes in this current outbreak, but it is possible that the equipment from the grower was contaminated.

For more information about the recall, you can go to the CDC website.

To prevent Listeria and other food-borne illness, remember the four rules of food safety: clean, chill, cook, and separate. For more information on food safety, check out these articles on missourifamilies.org:

• Be Food Safe

• Holiday Food Safety

I don't usually put personal messages on here, but I have to put one today: Go Cardinals! Hopefully our St. Louis crowd (the best fans in baseball) can help bring home a winner tonight.

Handwashing

Washing your hands is important year-round, but especially important during the time of year when people are sick. Here are some handwashing pointers.

1. Use hot water with soap if it is available because it is the best option. If hot water is not available, cool water is ok, but not the best bet. If no soap is available, use what you have. Water or hand sanitizer can be an ok substitute.
2. After washing, turn off the faucet with a paper towel. Remember, many dirty hands touch that faucet before washing, so you don't want to recontaminate your hands.
3. Dry your hands completely, wet hands can become recontaminated. Use a paper towel to open the door, once again, to avoid recontamination.
4. Your should be washing your hands for at least 20 seconds. This may seem like a long time but it best for cleanliness.

Many illnesses could be prevented with proper handwashing, both by yourself, your family, and others around you. For example, doctors are constantly around people who are sick, but rarely seem to get sick themselves. One reason is that they wash their hands very often. Use this example and wash your hands often to prevent sickness this year.

Wash your hands after:
1. Using the restroom. This goes for men and women both. Men may not think they need to wash their hands, but they do!
2. Helping a child use the restroom or changing a diaper.
3. Sneezing or coughing into your hands. Try to use a paper towel, napkin, or cloth. If one isn't available and you do cough or sneeze into your hands, wash them immediately.
4. Shopping. Think about how many door, handles, or railings you touch after a trip to the grocery store or mall. All of these places can have germs galore, so wash afterward.
5. Playing outside.
6. Playing with pets or animals.
7. Being around someone who is sick (wash often if you are sick).
8. Before preparing food, eating, or helping with food preparation.
9. If you eat at buffets, wash your hands after you get your plate but before you eat. Think about how many people use those serving utensils, so they can be contaminated.
10. Any other time your hands feel dirty.

It also doesn't hurt to wipe surfaces with a bleach solution or cleaning wipes often. Wipe off your keyboards, mouses, phones, or other surfaces that are touched by yourself or others. If you do get sick, make sure to sanitize everything properly afterward.

For more information on how to prevent sickness this season, check out this article from Missouri Families.

October Cook It Quick newsletter

Stumped for what to prepare for dinner tonight? Try a new recipe from the Cook it Quick newsletter.

In September, a link was posted for the Cook It Quick newsletter from the University of Nebraska - Lincoln Extension. The October issue has just been posted.

Click here for the October issue of Cook It Quick.

Some of the October recipes include:

• Fresh fruit crunch
• Light pumpkin pie
• Easy lasagna
• A+ party mix
• Chicken and tropical fruit salad
• Garden vegetable soup
• Apple crisp
• Bean salad

 The October issue of Cook It Quick has simple recipes from the eXtension Food, Families, and Fitness Community of Practice. You can find additional recipes from eXtension here or by clicking the link on the Cook It Quick website.

10 Healthy Fall Fruits and Vegetables

10 healthy fall fruits and vegetables
Melissa Bess, Nutrition and Health Education Specialist, Camden County, University of Missouri Extension; Edited by Jessica Kovarik, RD, LD, former Extension Associate, University of Missouri Extension

Fruits and vegetables are easier to come by in the summer months than in the fall and winter. But to stay healthy and ward off diseases, it’s important to include fruits and vegetables in your diet year-round. Here are some of the superstar fruits and vegetables of the fall and winter months.

-Sweet potatoes. They are loaded with beta-carotene (which the body makes into vitamin A), vitamin C, potassium, fiber, iron and vitamin B6. Sweet potatoes have more nutrients than regular white potatoes and can replace white potatoes in some recipes. Try them mashed, baked or as a dessert.

-Apples. Apples are a traditional fall favorite and are easy to find in the supermarket or you can pick your own at a nearby orchard. They are a quick, easy snack and can be paired with peanut butter or cheese for protein. Apples contain antioxidants, which may help protect against certain cancers and reduce levels of LDL or bad cholesterol. Apples have vitamin C, vitamin K and fiber. Remember the old saying, “an apple a day keeps the doctor away.”

-Broccoli. This is one vegetable that can be eaten raw or cooked, hot or cold, by itself or with other foods. Broccoli can help prevent cancer and heart disease, and boost the immune system. Nutrients in broccoli include vitamin C, vitamin A, vitamin B6, iron, calcium, magnesium and vitamin E.

-Pumpkin. Pumpkin is a great source of beta carotene, a powerful antioxidant that is good for the eyes. They also contain potassium. Canned or prepared fresh, pumpkin can be made into a variety of soups, baked goods and desserts.

-Kiwi. This fruit can be eaten alone (after peeling) or can be added to many different dishes, including soups, salads and desserts. Kiwi contains antioxidants, which can help protect the eyes, heart and colon. Kiwi has vitamin C, fiber, potassium, magnesium and vitamin E.

-Avocado. Avocados contain healthy monounsaturated fat. Even healthy fat is a dense source of energy, so it’s important to eat avocados in moderation. They also contain vitamin E, fiber, potassium, folate and vitamin C. Avocados can be used on sandwiches or salads, or made into guacamole.

-Green beans. Green beans are high in vitamin K which protects red blood cells and helps reduce the severity of asthma, osteoarthritis and rheumatoid arthritis. They also contain vitamin C, potassium, folate, iron and magnesium. Green beans can be served as a side dish or used in salads, soups or casseroles.

-Spinach. Dark green veggies contain a variety of nutrients a healthy body needs. Spinach is packed with vitamin A, vitamin K, iron, folate, magnesium, vitamin C, calcium, potassium, fiber and vitamin E. Spinach also has antioxidants and anti-cancer agents. Frozen or fresh spinach can be added to just about any meal. Try using it on pizza, lasagna or instead of lettuce in a salad.

-Pears. They are a good source of fiber, antioxidants and vitamin C. Research suggests that regularly eating pears and other fruits may guard against macular degeneration. Pears seldom cause allergies and are usually safe for infants and small children.
Winter squash. It contains fiber, potassium, iron and vitamin A. Vitamin A helps ensure healthy skin, hair, vision and bones. Winter squash can be mashed, used in breads, desserts and soups, or as a snack or side dish.

Try a new recipe using one or more of the superstar fall fruits and vegetables.

Here are healthy recipes and nutrition info from Missouri Families

All-American Breakfast Month

September is quickly coming to an end, but before it does, we can celebrate All-American Breakfast Month by starting our day with the most important meal.

Breakfast really does "break the fast" because between dinner or our snack before bed, our bodies need energy to start the day. A good balanced breakfast gives us carbohydrates and vitamins for energy, fiber and protein for staying full, and a combination of those for thinking and being alert (and for thinking and playing for kids).

Breakfast doesn't have to be a complicated meal, it can be as simple as an apple, cheese, and crackers. Coffee doesn't count as a balanced meal, you need a mix of carbohydrates, protein, and fiber. Try to include at least 2-3 different food groups. Make sure your breakfast isn't made up of only carbohydrates, they will be digested quickly, raise your blood sugar, and leave you hungry sooner. Add protein and fiber too.

If you find yourself not hungry first thing in the morning, you may want to eat a small snack or wait an hour or so to eat breakfast. The important thing is to not fast all the way until lunchtime. You may feel more hungry when you eat breakfast than when you don't, but that's a good thing. Your body is burning up your food for energy so if you aren't eating any protein or fiber in your breakfast, you will need to add some. Remember to use the USDA MyPlate to help plan all your meals, including breakfast.

If you are in a hurry, some fast food restaurants have healthy breakfast options, including yogurt, oatmeal, breakfast sandwiches, or fruit. Just be cautious, because some may have more calories or sodium than you think. Eating breakfast at home is a much healthier option, so do that while you can. Skip the donuts, pancakes, waffles, oversized bagels, muffins, or just indulge in those on special occasions.

Ways to add protein to your breakfast:
- Yogurt, milk, cheese, cottage cheese, or other dairy
- Nuts, seeds, peanut or other nut butters
- Ham, Canadian bacon, or eggs
- Leftovers from the night before (beans, chicken, turkey, etc) added to an omelet, sandwich, or mixed in
- Find a recipe for protein pancakes that uses egg whites and other things to bump up the protein (I have one I am willing to share if you ask!)

Ways to add fiber to your breakfast:
- Oats
- Whole wheat bread or whole wheat bagels
- Whole wheat cereal or fiber-rich cereal
- Brown rice
- Fruit or vegetables

You can plan ahead for breakfast by preparing extra food the night before. If you have beans for dinner, save some for your omelet in the morning (mix with avocado and salsa for a Mexican twist). If you have extra meat from the night before, eat that with a side of fruit, eggs, or on whole wheat toast.

Breakfast doesn't always have to be "breakfast" foods, it can be any balance of carbohydrates, protein, and fiber to give you the energy you need until lunchtime. Kids especially need a healthy breakfast to start their day. They typically go to bed earlier than adults and haven't eaten in a long time. Kids need energy to learn, grow, and play, so it's vital that children start out with nutrient-rich meal.

Here are more breakfast tips on the Missouri Families website.

Cook it quick recipes

University of Nebraska - Lincoln Extension has developed a website called "Cook it Quick - Helping You Prepare Foods in a Hurry." The August/September 2011 newsletter has been posted and has some healthy and yummy recipes on it.


Some of the recipes for this month are:
Fall Apple Crisp
Black Bean and Corn Salad
Chicken Enchiladas
Impossibly Easy Cheeseburger Pie
Easy Fruit Salad
Glazed Sweet Potatoes
Yogurt Breakfast Cup
Banana Bread


While you are at it, sign up for the Cook It Quick newsletter on the website. It will send you an email notification when a new newsletter is posted. Check out the newsletter archive for past issues and other great recipes!

Cholesterol and what you eat

A new research study has recently been released showing that certain foods that we eat can lower LDL cholesterol more so than the foods we don’t eat. To lower cholesterol, most previous recommendations were to eat fewer foods that have cholesterol, eat less fat and saturated fat, and to take statin drugs when prescribed by a physician.

LDL stands for low-density lipoprotein and is known as the “bad” cholesterol because of the link to heart disease. In a blood cholesterol panel, the LDL number should be below 100 mg/dL.

In this study, the participants with high or borderline high cholesterol levels that ate these four foods benefitted from lower LDL cholesterol levels by 14%. Those four foods were nuts, soy products, fibers (including oats and barley) and plant oils or sterols (such as those added to products).

Soy products include tofu, soy burgers and other soy meat products, soybeans, edamame, and soy milk. Meat and milk products can be substituted with various soy products. Make sure you read the nutrition labels on soy products to make sure you are not getting any extra sodium, sugar, or fat.

Nuts include tree nuts such as walnuts, almonds, peanuts or others. A handful a day is the recommendation for nuts.

Fiber, or sticky fiber, includes oats, barley, and psyllium. Psyllium is the fiber found in over-the-counter fiber supplements (such as Metamucil). Trade your breakfast cereal for one that has oats or read the labels to find one that has more fiber. Add more oats or psyllium products to desserts or other recipes for a fiber boost. Add both nuts and oats to a dessert for a double dose of cholesterol benefits.

Plant oils and sterols are added to many foods. Participants in this research study replaced butter and margarine with margarine that had plant sterols added. There are other foods that have plant sterols added to them, read the nutrition labels to see. Plant sterols are found naturally in some foods in small amounts, but not usually enough to make an impact. They help prevent cholesterol from being absorbed into the bloodstream. The National Cholesterol Education Program recommends 2-3 grams of plant sterols daily and the American Heart Association recommends 2 grams daily to help reduce LDL cholesterol. If you want to replace your butter and margarine with one that has plant sterols, try for one that has at least 1 gram of plant sterols per tablespoon.

One suggestion to eat more plant-based foods is to try one meal at a time or slowly make changes in your eating plan. It doesn’t have to be an overhaul in one day or one week. Slow changes are more successful.

Keep in mind that eating these foods is not a substitute for medications prescribed by a physician. Talk to your physician if you have any questions or concerns about your medication.

Further research is needed to look more into this concept, but the study does show that our eating habits have an effect on heart-health.

September is National Cholesterol Education Month, so this is a good time to get a blood cholesterol panel done and to read more about cholesterol and your health.

Chocolate for the heart?

A new research study from the U.K. shows that chocolate could cut heart disease and stroke risk by one-third. This was a large scale analysis of other studies with over 100,000 participants who were studied for a minimum of 8 years.

Those who ate the most chocolate had a lower heart disease and stroke risk when compared to those who ate the least amount of chocolate. All types of chocolate and all sources of chocolate were counted, milk chocolate to dark chocolate and from bars, drinks, and cookies.

As fascinating as this study is, it doesn’t necessarily prove without a doubt that chocolate is protective against heart disease and stroke. Other factors were not taken into account, so chocolate eaters may be participating in other heart-healthy activities or eating habits. The positive news is that chocolate isn’t bad for you, especially in moderate amounts (this study confirmed about once or twice per week).

The components in the chocolate that helped improve heart-health were not individually studied. But, previous research has showed beneficial polyphenols in the chocolate. These substances have antioxidant properties (which help prevent free radical damage to cells in the body), lower blood pressure, and prevent inflammation.

Even though this study didn’t distinguish between different types of chocolate, previous research studies show that dark chocolate may be best for heart protection.

Another interesting thing to note is that some previous chocolate studies have been funded by chocolate companies, whereas this study was done by researchers at the University of Cambridge in England. The studies that they reviewed did not have funding from the chocolate industry and included participants from various countries.

One negative aspect of chocolate is that too much can lead to weight gain. Weight gain over time can lead to overweight and obesity, which are known risk factors for heart disease. Overdoing it can cause more harmful effects than good.

WebMD has more information about chocolate and the heart.

USA Today also has an article with more information about chocolate and the heart.

Nutrition myths

There are a lot of nutrition myths circulating out through email and various websites. One recent one is that you should only eat fruit on an empty stomach. The claim is that it will rot in your stomach when mixed with other foods and could cause a whole host of health problems. The truth is that fruit is digested the same, whether eaten on an empty stomach or not. Fruit, and any other food, is digested faster without any other food in the stomach, but that is not a harmful thing. Also, fruit doesn't rot in the stomach. The chemical components on the stomach would not allow that to happen.

Here is an article with more information about this myth.

Another current myth is that bananas are the perfect food. While bananas are nutrient-dense and a healthy food, they are not the perfect food. A healthy eating plan includes a variety of different colorful fruits and vegetables.

There are many nutrition myths out there, if you have one that you are curious to know more about, email Melissa and she will address it on the blog.

For more nutrition myths, visit the Mizzou Nutrition Mythbusters website.

10 un-healthy foods

The Center for Science in the Public Interest recently published information about their 10 Super Foods for Better Health. They also published information about some of the 10 most un-healthy foods you could eat. These are just some examples of alarmingly un-healthy foods, not necessarily the worst ones out there.

Here is that information.

1. Marie Callender's chicken pot pie - the label is deceiving, because the nutrition information is only for half of the pot pie. This pie has 1,040 calories, 22 grams of saturated fat (most people need no more than 20 grams a day, maximum) and 1,600 mg of sodium. Lesson to be learned: make sure you read the serving size information on food labels.

2. Olive Garden's Tour of Italy - this meal of lasagna, chicken parmigiana, and fettuccine alfredo racks up 1,450 calories, 33 grams of saturated fat, and 3,830 mg of sodium (a day and a half's worth of sodium). A bread stick will add 150 calories and 400 mg of sodium. This one meal is enough calories for an entire day and more than enough saturated fat and sodium.

3. Campbell's condensed soup - one can of this soup will make 2 1/2 servings. If you eat the entire can of soup, you are looking at 1900 mg of sodium. Try one of the healthy request varieties, reduced sodium, or other brands with lower sodium.

4. Chipotle chicken burrito - has 970 calories, 18 grams of saturated fat (same amount as three 6-inch Subway BLT subs), and over 2,000 mg of sodium. Skip the tortilla, sour cream, and/or cheese to cut the fat and calories, but the sodium will still be high.

5. Cheesecake Factory Chocolate Tower Truffle cake - this dessert weighs 3/4 of a pound and adds 1,760 calories and 50 grams of saturated fat. And that's just for a dessert!

6. Pillsbury Grands Cinnabon cinnamon roll with icing - each one has 310 calories, 2 grams of saturated fat, 2 1/2 grams of trans fat (more than enough for one day). That's just for each roll and who can stop at just one?

7. Land O'Lakes margarine - proclaims that it is an excellent source of ALA (a heart-healthy omega-3 fatty acid) but each tablespoon also has 2 1/2 grams of trans fat (more than you need in a day) and 2 grams of saturated fat. It is very easy to use more than one tablespoon of margarine. Better option - look for a tub margarine with little or no trans fat.

8. Starbucks venti (20 oz) white chocolate mocha - made with 2% milk and whipped cream is worse than a McDonald's quarter pounder with cheese. It has 580 calories and 15 grams of saturated fat. If you order with nonfat milk and no whipped cream, it cuts out 130 calories and almost 10 grams of saturated fat. Choose wisely during your coffee break.

9. Haagen-Dazs ice cream - a mere average half cup serving gives you over 300 calories, 10 grams of saturated fat and close to 100 mg of cholesterol (1/3 of the daily amount). It's difficult to only eat a half cup serving, most of us eat 3 or more servings!

10. Cold Stone Creamery's Oh Fudge! shake - made with chocolate ice cream, milk, and fudge syrup is 1,250 calories for the 16 oz Like It size. A large (32 oz) triple thick shake from McDonald's has less. The 20 oz Love It size has 1,660 calories and the 24 oz Gotta Have It size has almost 2,000 calories, 69 grams of saturated fat (over 3 days worth). That's the same amount of saturated fat as 2 16 oz T-bone steaks plus a buttered baked potato.

For comparison, here are the amounts of fat, saturated fat and sodium limits for a 2,000 calorie diet:
Total fat - 65 grams (g)
Saturated fat - 20 grams (g)
Trans fat - as close to 0 grams (g) as possible
Sodium - 2,400 milligrams (mg)

For more information, check out the Center for Science in the Public Interest's website.

10 Super Foods...For Better Health

The Center for Science in the Public Interest recently sent a publication to their Nutrition Action Healthletter subscribers that listed 10 Super Foods...For Better Health. Here is more information about those super foods.

1. Sweet potatoes - they contain a lot of vitamin C, potassium, fiber, and carotenoids (antioxidants that helps protect the cells from free radical damage and boost health).

2. Mangoes - one cup of mango gives us 100% of the vitamin C we need daily, plus vitamin A, potassium, and fiber.

3. Unsweetened Greek yogurt - non fat, plain Greek yogurt is tart, but add fruit, cereal, granola, or other toppings to jazz it up. It has twice the protein of normal yogurt, but usually less calcium.

4. Broccoli - contains vitamin C, carotenoids, vitamin K, and folic acid.

5. Wild salmon - wild salmon has less contaminants than farmed salmon and it also helps get the omega-3 fatty acids needed for heart-health.

6. Crispbreads - these whole grain rye crackers are fat-free but have lots of fiber.

7. Garbanzo beans - all beans have a good dose of protein, fiber, iron, magnesium, potassium and zinc. Garbanzo beans are easy to use in a variety of dishes, including salads, stews, soups, added to chili, mixed with rice, or as a side dish.

8. Watermelon - 2 cups of watermelon has a good amount of vitamin A, vitamin C, potassium, and lycopene. It is only 80 calories and has no sodium.

9. Butternut squash - sliced butternut squash is easy to steam, put in the oven, stir fry, or in soup. You will get a lot of vitamin C, vitamin A, and fiber from this vegetable.

10. Leafy greens - such as kale, collards, spinach, turnip greens, mustard greens, and Swiss chard. They are loaded with vitamin A, vitamin C, vitamin K, folate, potassium, magnesium, calcium, iron, lutein, and fiber.

How many of these super foods are you eating regularly? If you aren't eating very many, try to incorporate some of these into your meals a few times a week at least. You may find a new meal or dish that you really enjoy.

Stay tuned next week for ten of the most un-healthy foods!

For more information about the Center for Science in the Public Interest, check out their website.

Butter vs. margarine

Which is better? What is the difference? Here is more information about the butter vs. margarine debate.

Butter is made from cow's milk (cream) whereas margarine is made from vegetable oil. Margarine must be 80% vegetable oil, if it has less then it is considered a vegetable oil spread.

The best butter options are:
- whipped butter in a tub, because it contains more air and less calories and fat.
- light butter, which has more water and less fat and calories
- a vegetable-oil blend, which has added olive oil or canola oil. This doesn't lower the fat or calories, but provides healthy fat instead of saturated fat which helps lower cholesterol.

The worst butter option is a stick of butter.

The best margarine options are:
- light or low-fat spreads, once again because of the added water.
- butter substitute spray, they have very little fat and no cholesterol.
- soft spreads, because they have less saturated fat and usually no trans fat.

The worst margarine option is a stick of margarine with trans fat. The process of hydrogenation (which adds trans fat) keeps the vegetable oil solid at room temperature. Most solid sticks of margarine contain trans fat or if not, then saturated fat. When baking, use margarine stick with no trans fat.

Other options, such as fortified spreads or spreads with added plant sterols are still up in the air. They may have added omega-3's, but the amounts are so tiny that they may not make much difference. They are typically more expensive too.

The healthiest option may be to go "Mediterranean" and use olive oil for dipping bread and/or cooking.

It is also good to use nut butters as a spread instead of butter or margarine. They still contain fat, but at least it's healthy fat. Plus they usually have protein and a few other nutrients. Try sunflower butter, cashew butter, or almond butter for something new instead of peanut butter.

Regardless of what type of butter or margarine you use, keep your portion or serving small. Fat and calories can add up quickly when you use a larger than a tablespoon amount.

The American Heart Association recommends soft, trans-fat-free spreads instead of regular butter or stick margarine. Choose one that has the least amount of saturated fat and no trans fat. You may need to read the label to tell if it has trans fat, looks for the words "partially hydrogenated." If you see that, the spread has some trans fat, even if only a small amount, which can add up if you use more than one serving.

For more information:
Match margarine to use

Use olive, canola, corn, or safflower oil as your main kitchen fats

Eat more beans and veggies

The new Myplate recommendations are that half of your plate should be fruits and veggies. Most people don't eat nearly that amount of vegetables everyday.

Beans are inexpensive, low in calories and fat, and give you some extra protein, iron, and fiber. They can be added to many recipes without much extra time. Use canned beans for an extra time-saving measure, just don't forget to drain the liquid and rinse them to eliminate a big portion of the sodium.

Beans can count in either the vegetables or the protein group because they are similar to both.

Lentils are also in the bean family but don't cause as much gas as beans can do. Dry lentils take less than 30 minutes to cook in boiling water and also add lots of nutrients to your meal.

Here are some easy recipes to help you get more veggies and beans from the July/August 2011 Nutrition Action Healthletter (Center for Science in the Public Interest).

Toss 1/4 cup of your favorite vinaigrette dressing (basic or balsamic, for instance), make your own vinaigrette, or use vinegar and oil with the following:

2 cups lentils + 1 cup shredded carrots + 3 sliced scallions

8 cups salad greens + 1 lb grilled shrimp + 1 chopped tomato

1 1/2 cups navy beans + 1 pint halved cherry tomatoes + 1 diced avocado

6 cups chopped Romaine + 1 cup sliced bell peppers, red onion, and cucumber + 1/4 cup crumbed feta cheese

6 cups mixed salad greens + 1 can tuna + 2 cups chopped roasted red peppers

1 lb. steamed asparagus, green beans, snap peas, or snow peas + 1/4 cup toasted sliced almonds

1 1/2 cups cannellini beans + 1 jar drained artichoke hearts + 1 cup sliced celery + shaved Parmesan

6 cups argula + 1/2 pint halved cherry tomatoes + 2 oz fresh mozzarella + fresh basil

1 1/2 cups chickpeas + 2 chopped roasted red peppers + 1/2 cup diced red onion

2 cups lentils + 1 diced apple + 1/4 cup chopped walnuts

Most of these recipes require minimum cooking time, so they are perfect for hot summer nights when we won't feel like using the stove!

July is peach and watermelon month

July is Peach Month and Watermelon Month. Here are more details about these two colorful fruits.

Peaches are in season starting in July. They are sometime available at other times of the year but best prices and quality are in the summer.

Peaches are a good source of beta carotene (thanks to the orange color), which the body converts to vitamin A. Vitamin A is an antioxidant and helps prevent macular degeneration. Peaches also have fiber, potassium, and vitamin C. They are low in calories and have no fat, sodium, or cholesterol.

Peaches should be firm to slightly soft with no bruises. For firm peaches, let them ripen at room temperature in a loosely closed bag for 2-3 days. Store fully ripe peaches in the refrigerator.

Peaches can be frozen, canned, or dried. For more instructions on the procedures for each of these, view the MU Extension guide sheets available online.

Peaches can be used in a variety of recipes, including smoothies, fruit and yogurt parfaits, fruit salad, pies and other desserts, as a topping for cereal or ice cream, or raw as a snack or dessert.

Watermelons start their season in April or May but are also available year-round. The summer season provides the best quality and best prices when choosing watermelon.

Watermelons are about 90% water, so they can help provide us with fluid in the summer to prevent dehydration. They contain vitamin A (like peaches) and also vitamin C, and potassium. Watermelon also contains lycopene (due to the red color) which can be protective against some types of cancer and be beneficial for prostate health for men. Watermelon also has fiber and is low in sodium, fat, calories, and cholesterol.

When choosing a watermelon, choose one that is firm, heavy, and a little waxy (rather than dull). Look for a pale yellow color on one side of the watermelon, which indicates that the watermelon was allowed to ripen while still on the vine. The yellow part is where it was still on the ground. If the watermelon doesn't have one, it was picked before it was ripe, most likely. Watermelon that is ripe should be stored in the refrigerator, so that it will not over-ripen.

Watermelon can be cubed and kept in a covered bowl for kids and adults to grab for a quick and healthy snack. You can add watermelon to fruit kabobs too.


For more information:
Missouri Families website - Melons are a good value financially and nutritionally

MU Extension - Peaches: From Harvest to Health

Cut back on sugar

Adults consume a whooping 22 teaspoons of sugar a day, which is equal to about 350 calories. That adds up to about 167 cups of sugar per year. Some teenagers may consume up to 34 teaspoons of sugar a day.

If 22 teaspoons doesn't seem like a lot to you, sit down and actually measure out 22 teaspoons of sugar. That's how much sugar most Americans are eating everyday.

We are all aware that certain foods contain sugar, such as brownies, cookies, cakes, regular soda, and candy. But what about canned salsa? What about pasta sauce? What about salad dressing? Sugar can hide in foods that we aren't aware, so you must read the food label to see how much sugar is in your favorite foods.

First, you can see how much sugar is in a food by looking at the listing for sugar in grams. To convert grams to teaspoons, divide by 4. This doesn't break down any natural sugar or added sugar, so you must look at the ingredient list to figure this out.

Some common sugars in the ingredient list:
fructose (natural fruit sugar)
lactose (natural milk sugar)
sucrose (table sugar made from fructose and glucose)
maltose (sugar made from grain)
glucose (simple sugar)
dextrose (a form of glucose)

Other sweeteners:
honey
syrup
cane
molasses
agave nectar
malt
juice

For example, if a breakfast cereal has sugar listed as the first ingredient, you know there is a lot of sugar in there because the ingredients are listed from most to least. If a cereal has sugar listed as the third ingredient, but also has corn syrup, honey, or other indicators of sugar listed right after that, then it also has a lot of sugar but it is disguised as different forms. Some organizations have recommended that food labels combine all forms of sugar on the ingredient list to make it easier to see just how much sugar that food has, but that hasn't been done yet.

Next time you are grocery shopping, look at some of the food labels and ingredient lists for foods that you didn't think had sugar, like pasta sauce. You will be surprised at the foods that do have some sugar in them.

High-fructose corn syrup (HFCS) has a bad reputation, but is actually very similar chemically to regular table sugar because it is also made from fructose and glucose. HFCS is cheaper and easier to add to foods, so that's why it is used readily. There is some small evidence that HFCS may affect sugar cravings and appetite control, or it may make the body store more fat. This research has not been proven because there is insufficient evidence of that at this time. Just like with regular sugar, it is best to limited HFCS.

Artificial sweeteners taste similar to sugar, but provide no sugar and no calories. Artificial sweeteners are determined to be safe by the FDA in moderate amounts. Some claim that artificial sweeteners make you crave sugar and there are some research studies to show that people who consume a lot of artificial sweeteners may inhibit weight loss. As with sugar, it is best to limit artificial sweetener as well. Examples are:
sucralose (brand name Splenda)
aspartame (brand name Equal)
saccharin (brand name Sweet N Low)

Stevia is a natural sweetener and is considered safe, but more research is needed to study it. Some brands can be somewhat bitter when used.

The USDA recommends that for a 2,000 calorie diet, you should eat no more than 10 teaspoons of added sugar daily. That does not include sugar from all sources such as natural sugar from milk and fruits, only added sugars.

The final issue is that sugar replaces other nutrient-dense foods in the diet, such as fruits. Sugar provides no nutrients, whereas fruit provides vitamin C, vitamin A, fiber, and other nutrients. According to USDA data, people who eat diets high in sugar get less calcium, fiber, folate, vitamin A, vitamin C, vitamin E, zinc, magnesium, iron, and other nutrients. They also consume fewer fruits and vegetables.

For more information:
American Institute for Cancer Research - The Many Names of Sugar

Center for Science in the Public Interest - America: Drowning in Sugar

What you eat and weight control

A recent study by Harvard researchers found that what you eat can have an effect on weight gain and weight loss.

Foods that were consumed daily and added the most weight gain were:

1. potato chips
2. potatoes
3. sugar-sweetened beverages (juice and soda)
4. unprocessed red meats
5. processed meats

Foods that were consumed daily and added the most weight loss were:

1. yogurt
2. fruits
3. vegetables
4. nuts
5. whole grains

One conclusion from this study was that the quality of our eating habits makes a difference in long-term weight control. With over 2/3 (68%) of our adult population being overweight or obese, this could be an important step to controlling weight.

Portion size does matter, but the foods that contribute to weight gain tend to be eaten in large portions. For instance, it's very easy to munch away on a bag of potato chips. The food is easy to eat and digests quickly. On the contrary, fruits and vegetables tend to be eaten in smaller amounts and tend to take longer to eat and digest.

Here are some tips to incorporate more of the healthier foods from above into your eating habits:

1. Swap your potato chips that you normally eat with your sandwich at lunch for sliced carrots, celery, peppers, a spinach salad, or even fruit.

2. Satisfy your sweet tooth with fruit. There are plenty of seasonal varieties in the summer.

3. Switch out one regular soda a day with water or unsweetened tea. Juice is not much better than soda, it still contains a large amount of sugar.

4. Try another vegetable besides potatoes for dinner. Broccoli, carrots, peppers, spinach, tomatoes, sweet potatoes, or cauliflower are all good options. If you can't decide on one, try mixing some veggies and stir frying with some olive oil.

5. Swap out meats (especially processed meat) for another source of protein, such as beans or lentils. They are less expensive, easy to cook, and go with any dish. If you do eat meat, make sure you grill, saute, or bake rather than fry.

6. Try nuts as a snack instead of sweets.

7. For breakfast, dessert, or a snack, make a fruit and yogurt parfait. Combine low-fat or fat-free (unsweetened) yogurt with your choice of fruit and nuts.

8. Use yogurt as a base for a dip with raw veggies. One easy recipe is a 16 oz container of plain yogurt or plain Greek yogurt with half to a full package of Ranch seasoning powder. You could also mix the yogurt with your choice or dried or fresh herbs and seasonings.

The study was published in the New England Journal of Medicine. This NEJM website has an abstract available online of the study.

Healthy aspects of summer

Summer provides unique ways to improve health. Here are some things to enjoy and take advantage of during this time of year.

Vitamin D - about 15 to 30 minutes of sunlight with no sunscreen (lesser if you are pale, more if your skin is darker) a few times a week gives us plenty of vitamin D. Vitamin D has a array of benefits, including: calcium absorption and bone health, prevention of many diseases (diabetes, depression, heart disease, infections), and muscle strength maintenance. After 15 to 30 minutes, it is important to wear sunscreen and protective clothing to avoid sunburn and lessen risk for skin cancer.

More fruits and vegetables in season - the prices for fruits and vegetables that are in season are much more reasonable and quality is much better. Summer seasonal fruits and vegetables include bell peppers, berries, cantaloupe, cherries, cucumbers, eggplant, garlic, green beans, okra, onions, peaches, potatoes, zucchini, sweet corn, tomatoes and watermelon. Try to include more of these in your healthy eating and meal planning.

Physical activity - the weather is nice and there are many opportunities to stay active in the summer. Take a walk or a bike ride after dinner as a family, play frisbee or wiffle ball in the yard, go swimming, or get kids and adults involved in a softball or baseball league.

Enjoy more energy from the sunlight - the days are longer so we experience more sunlight. Sunlight usually makes us feel more energized, so take advantage of this by eating dinner outside, going for an evening walk, or getting up earlier for a peaceful start to the day.

Stay hydrated - we tend to sweat more and be more active in the summer, so make sure you are drinking plenty of water. If you are active for over an hour or sweating a considerable amount, it would be ok to drink a sports drink (Gatorade or Powerade) but otherwise water is fine. You also get fluids from other drinks and many foods. Fruits and vegetables have a lot of water, so they can also contribute to hydration.

Use the grill - grilling foods is much more healthy than frying them. Grilling keeps foods low-fat and tasty. If you are worried about carcinogens during grilling then marinading, slowing down the cooking time, and flipping frequently can help reduce those substances. Also, remember to follow food safety rules when grilling.

Improve your social, emotional, or intellectual wellness - socialize with friends, plan a vacation, catch up on your reading, learn a new hobby, "stop and smell the roses", catch up on prayer or meditation, and take time for yourself. These are all ways to improve your personal wellness this summer.

New MyPlate icon

As you may or may not know, the USDA Mypyramid graphic that we have been familiar with for the last several years has recently been updated to the new USDA MyPlate graphic.

This graphic looks like this:



There are still 5 food groups, but some have changed names. Meat and beans is now protein and milk is now dairy. The oil group (yellow strip on Mypyramid) has been taken off. The messages that accompany the food groups are still the same. It is still recommended to get half of your grains from whole grains, vary your veggies, focus on fruits, get your calcium-rich foods, and go lean with protein.

There are seven key consumer messages from the 2010 Dietary Guidelines that are used with the MyPlate graphic.

They are:

Balancing Calories
● Enjoy your food, but eat less.
● Avoid oversized portions.

Foods to Increase
● Make half your plate fruits and vegetables.
● Make at least half your grains whole grains.
● Switch to fat-free or low-fat (1%) milk.

Foods to Reduce
● Compare sodium in foods like soup, bread, and frozen meals and choose the foods with lower numbers.
● Drink water instead of sugary drinks.

The USDA has developed a new website for the MyPlate graphic. The website allows you to develop a personalized plan, find sample menus, recipes, and find out other information about the new MyPlate graphic.

More information will be forthcoming about the USDA MyPlate icon.

Ice cream and other frozen summer treats

The American Institute for Cancer Research (AICR) recently published an article in their summer 2011 newsletter about summer frozen treats. Here are some ways to distinguish between these desserts and how healthy they are.

1. Ice cream - typically the highest in fat of frozen treats. Some brands can have up to 18 grams of fat and 150 calories per serving (1 serving is half a cup and we tend to eat much bigger servings than that).

2. Gelato - Italian ice cream that tends to be lower fat because it's made with more milk and less cream. It is more dense so the amount of calories is similar to ice cream.

3. Frozen custard/soft serve - less fat typically than ice cream, but has eggs added in for a richer flavor. It is also more dense, like gelato. Soft serve is usually frozen custard.

4. Light and low-fat ice cream - light ice cream has at least 50 percent lower fat or 1/3 lower calories than regular ice cream. Light doesn't always mean healthier, one brand's version of light may be similar to the regular version of another brand. Low-fat means that it has no more than 3 grams of fat per 1/2 cup serving. Some may have more sugar (depending on the flavor and additions), which adds more calories.

5. Double, triple, slow, and smooth churned - churning creates a creamier product with less fat. They also tend to be lower in calories.

6. Sherbet - a mixture of sorbet and ice with extra milk fat and sugar.

7. Frozen yogurt - low in fat or even fat-free and made with yogurt instead of cream.

8. Sorbet - a fruit puree, made from whole fruit with added sugar and usually contains about 110 calories per half cup.

9. Frozen whole fruit bars - some may contain nothing but whole fruit which keeps the calories low and contains some nutrients from the fruit. Some can have as few as 30 calories. Read the ingredient list to see what's been added to the fruit bar.

Regardless of what you choose, make sure you compare the nutrition labels between different types of ice cream or brands. Pay attention to the serving size, calories, and fat. Calories and fat can add up very quickly when serving sizes increase. If you are ordering a frozen treat from a restaurant or ice cream shop, get the smallest size possible.


Source: AICR Newsletter, summer 2011, issue 112, page 5.

Healthy summer traveling

Guest blog by Bethany Schindler

It’s time for those much anticipated summer vacations! Here are a few tips for staying healthy and playing it safe:

Travel Safely – Whether you are driving or flying to your destination, be safe. This includes obeying speed limits, wearing your safety belts (in the car and plane), and being aware of your surroundings. If you are traveling long distances in a car, it is best to have someone with you or take frequent breaks for rest to avoid falling asleep at the wheel.

Recharging – Everyone needs a break from the stress of everyday life and a vacation can help us recharge. Be sure to ENJOY your vacation. As hard as it may be, don’t think about your obligations at home and at work while you are away. Living in the present is about enjoying each moment, which is something we should all be doing.

Healthy Eating and Physical Activity – Going on vacation doesn’t mean you have come back weighing 5 pounds more than what you did before you left. Of course we all want to indulge, but the key is moderation. Enjoy things you would not eat at home, but do it sparingly. In hot weather, large meals can also act as a stressor on your body so be sure to limit yourself. Also, pack snacks and meals in a cooler if you are traveling by car. This way you will have healthy options at your fingertips and will be less likely to stop at that fast food chain. Finally, work in some physical activity during your time away. Many locations have outside adventures that can count for our daily physical activity. Take advantage of what is offered at your location.

Protection from the elements – When vacationing in hot climates it is important to protect yourself from the sun and heat. Be sure to carry plenty of sunscreen, lip protections, and water with you at all times. If you are traveling closer to the equator, be sure to apply sunscreen more often, as you are more likely to develop a sunburn. Also, take some time inside away from the heat and be sure to stay hydrated. This will help protect you from developing a heat related illness.

Uses for extra produce

One thing many people have a problem with is throwing away extra produce that has spoiled before they have had a chance to eat it. Often, we buy much more than we will actually eat, which means wasting money and wasting food. And what do we do to try to use up the extras? Make the same old salad or fruit salad we always make. Instead, try one of these healthful recipes to jazz up your meal and use up the extra produce at the same time.

Asparagus and Apple Salad
http://missourifamilies.org/nutrition/recipes/AsparagusAppleSalad.htm

Apple and Pear Salad with Mixed Greens
http://missourifamilies.org/nutrition/recipes/ApplePearSalad.htm

Strawberry Salsa
http://missourifamilies.org/nutrition/recipes/StrawberrySalsa.htm

Very Berry Sorbet
http://missourifamilies.org/nutrition/recipes/BerrySorbet.htm

Tropical Fruit Salad
http://missourifamilies.org/nutrition/recipes/FruitSalad.htm

Strawberry Ice Cream
http://missourifamilies.org/nutrition/recipes/StrawberryIceCream.htm



For more recipes visit www.missourifamilies.org

Heat-related illness

Guest blog by Bethany Schindler

Although the temperatures lately aren’t showing it, it’s time to think about playing it safe in the summer sun and heat. With the beginning of the summer we see an increase in time spent outside for sporting events, other recreational activities, farm work, home improvement projects, gardening, etc. With this it is important to understand heat related illnesses, their symptoms, and how to protect yourself in the sun.

• Heat Cramps: Heat cramps are involuntary, painful muscle spasms which typically occur while partaking in heavy exercise in hot environments. Inadequate fluid intake is often a contributing factor to heat cramps. Muscles that are most likely to be affected are those in your back, arms, abdominal wall, and calves; however any muscle involved in exercise can be affected.

• Heat Exhaustion: Heat exhaustion occurs as a result of your body overheating. Causes of heat exhaustion include exposure to high temperatures and high humidity levels combined, and strenuous physical activity. Symptoms of heat exhaustion include cool, moist skin with goose bumps, heavy sweating, faintness, fatigue, muscle cramps, nausea, and a weak, rapid pulse. If you think you are experiencing heat exhaustion, stop all activity, move to a cooler place, and drink plenty of water/sports drinks. If symptoms do not improve within 60 minutes or your body temperature reaches 104 F, it is important to seek medical attention.

• Heat Stroke: If heat exhaustion worsens and goes untreated it can lead to heatstroke. Heatstroke occurs when body temperature reaches 104 F or higher and is a life-threatening condition. Symptoms of heatstroke not only include high body temperature, but also a lack of sweating, flushed skin, rapid breathing, headache, seizures, loss of consciousness, racing heart rate and strong pulse. It is imperative to seek medical attention immediately to prevent brain damage, organ failure, and possible death.

The good news about heat related illnesses is that they are preventable. Follow these recommendations for keeping yourself safe this summer:
• The sun is strongest between the hours or 10 a.m. and 4 p.m. so limit your time outside during these hours.
• The American Academy of Dermatology suggests applying a sunscreen with SPF 30 or higher 30 minutes before going outside, and reapply every two hours or more frequently if participating in water activities.
• Drink plenty of water to avoid dehydration. Don’t drink only when you feel thirsty, but throughout your day. Carry a water bottle with you while in the heat.
• Avoid heavy meals during extreme heat. This only adds more stress to your body.
• Be reasonable about how much time you spend in the sun and avoid excess exposure which can lead to sunburn.
• If you do become sunburned, relieve irritation by taking cool baths and applying moisturizing products that contain aloe.
• Some people, including the elderly, infants, young children, and people with chronic medical conditions, can be sensitive to the sun and heat. Those with this sensitivity should limit their time in the direct sun.
• Check with your doctor about possible interactions your medications may have with the sun. Some medications increase sensitivity to the sun and high temperatures.

Summer BBQ food safety

Here is a recent video on summer bbq food safety.

2 warm-up/stretch videos

Here are 2 videos that you can use to do some stretches at your desk or in a limited space. Both are done seated, but many of the exercises and stretches could also be done standing. They are both about 5 minutes, so you could do either for a mid-morning/mid-afternoon break or right before or after lunch. You could also use either for a warm-up before a walk because they are pretty simple.

Simple exercises and stretches (video length is 5:27)



Senior sitting aerobics (even though this is geared toward seniors, it could be useful for all)

Organic

There are more organic fruits and vegetables available from local producers and in the grocery stores, but is it worth the extra money?

The USDA makes no claim that organic food is superior nutritionally, tastes better, or is safer than conventionally grown produce. Foods must meet certain standards and requirements to be considered organic by the USDA.

Organic fruits and vegetables do not have the levels of pesticides that conventionally grown ones do have. Some research has shown a link between these pesticides and certain diseases and conditions in children, including a diminished IQ in children age 6 to 9, nerve damage, and ADHD.

The Environmental Working Group (EWG) has compiled the "dirty dozen" which is the 12 fruits and vegetables with the highest level of pesticides. They have also compiled the "clean 15" which have the least amount of pesticides. This data is from 2010 and the newest data from 2011 will be released later this year.

Dirty dozen (2010)
1. celery
2. peaches
3. strawberries
4. apples
5. blueberries
6. nectarines
7. bell peppers
8. spinach
9. cherries
10. kale/collard greens
11. potatoes
12. grapes (imported)

Clean fifteen (2010)
1. onion
2. avocado
3. sweet corn
4. pineapple
5. mango
6. asparagus
7. kiwi
8. sweet peas
9. cabbage
10. eggplant
11. cantaloupe
12. watermelon
13. grapefruit
14. sweet potatoes
15. honeydew melon

A full list is available from the EWG with 49 fruits and vegetables and their pesticide ranking as well.

While the health benefits of eating more fruits and vegetables outweighs the risks of pesticide exposure, it is still something to think about. Try buying organic whenever possible, or replace fruits and vegetables from the dirty dozen with the clean fifteen when you can. Eating conventionally grown produce is much better than not eating fruits and vegetables and better than eating processed sugar and fat laden snacks and foods. Washing and/or peeling does not remove pesticides from a product.

While buying organic can be a cost issue, choosing more fruits and vegetables from the "clean fifteen" and buying those non-organic will help keep food costs down while avoiding most pesticides. If you compare prices, you may even find some organic fruits and vegetables that are similarly priced to the ones that are conventionally grown.

The EWG website has more information about choosing organic fruits and vegetables.