Wellness during the holidays

Health and wellness are especially important during the holiday season. While this blog focuses a lot on the physical aspect of health and wellness (healthy eating and physical activity), there are other areas that are just as important. The six dimensions of wellness are (from the National Wellness Institute):

• Physical
• Occupational
• Social
• Intellectual
• Emotional
• Spirtual

Here are some ways to be healthy during the holidays in all areas of wellness.

Physical - even if you are pressed for time, make time for some form of physical activity. Park further away and walk, take the stairs, walk an extra lap at the store, turn on music and dance while cleaning the house, take breaks and do exercises, or go ice skating.

Occupational - do something nice for a co-worker (it doesn't have to cost anything!) or give a compliment and smile to a co-worker or class participant. Take a few days off around the holidays to decompress.

Social - invite a friend or family member to go shopping or help wrap holiday gifts. Go to a movie or dinner with a friend. For something inexpensive, meet for coffee or at a bookstore. Call up a friend or family member that you haven't talked to in awhile.

Intellectual - learn something new or read a book on a topic that you are unfamiliar with. Learning is one way to keep our brains sharp. Go to the library or download a free Kindle book. MU employees have access to MyLearn with a lot of books and other learning opportunities.

Emotional - practice some stress management techniques that work for you, have a positive attitude, and learn from your mistakes during the holiday season.

Spiritual - there are many spiritual opportunities during the holidays, so practice in accordance with your beliefs. Also, base your actions on your values and provide others with compassion. Surround yourself with joy and faith.

Holiday Food and Fitness

MissouriFamilies is your one-stop shop for all the information you need about holiday food and fitness. Here are some of the articles on the website.

• Cook and Freeze Now to Avoid Holiday Stress
• Six Steps to a Healthier Holiday Season
• How to Avoid Holiday Weight Gain
• Be a Thoughtful Giver with Food Items
• Holiday Eating Strategies
• Tips for Your New Year's Resolutions
• Resolve to Replace Diets with Good Health Habits
• Secrets for Making Resolutions Stick
• and more!

Visit the MissouriFamilies Food, Fitness, and Holiday page for this and more great information.


About MissouriFamilies:
MissouriFamilies provides unbiased, research-based solutions for better living. Beginning with the basics—food, clothing, shelter, finances, family and community—we concentrate on providing scientific solutions for contemporary challenges in human lives.

Our far-reaching realm of expertise includes family financial education, designs for living and working environments, human development, nutrition and wellness, and community support systems.

MissouriFamilies is provided by University of Missouri Extension, a partnership of the University of Missouri campuses; Lincoln University; the people of Missouri through county extension councils; and the Cooperative State Research, Education and Extension Service of the U.S. Department of Agriculture.

December Cook it Quick newsletter

Are you looking for some inexpensive, yet unique gift ideas for the holidays? Look no further than the December Cook it Quick newsletter. You will find instructions on making these mixes:

• French vanilla coffee mix (who wouldn't love that?)
• California walnut granola mix
• Mint candy coffee mix (yum!)
• Country chili mix
• Double chocolate peppermint candy hot cocoa mix (for those cold winter nights)
• Spiced tea mix
• Homemade trail mix

North Dakota State University Extension also has a webpage with these mixes:

• Homemade cornbread mix
• Cranberry oatmeal cookie mix
• Friendship soup mix

The mixes are easy and use ingredients that you have on hand or would be easy to find. You just need some glass jars and fabric and ribbon to make them look festive. You will need a food processor for some of the coffee and hot cocoa mixes.

Another resource is Alice Henneman's blog post on homemade holiday food gifts.

These homemade gifts are a great way to save money and give a gift that someone will actually use.

Energy drinks and sports drinks

Energy drinks and sports drinks are two popular beverages that are sometimes confused. They can be distinguished by a few things:

• caffeine content (energy drinks have caffeine while sports drinks typically do not)
• carbohydrate content (both have carbohydrates, but energy drinks usually have more)
• other ingredients (sports drinks may have electrolytes, protein, or vitamins added, whereas energy drinks have ingredients such as taurine, guarana, and others)

Energy drinks are those brands like Red Bull and Monster, whereas sports drinks are those things like Gatorade and Powerade.

Because of the high caffeine content of energy drinks, they are dangerous for adults to consume and not recommended at all for children. Energy drinks can be like a regular soda, but with a lot more caffeine and some other extra ingredients. Some of those extra ingredients add caffeine too. The labels on energy drinks do not always specify the amount of caffeine in those products, so they can be dangerously high. 

Most energy drinks are also high in sugar. Adults and children already consume more than enough sugar and this added amount is not needed. 

Soda is a "food" and must not have more than 71 mg of caffeine per 12 oz serving. Energy drinks are different and are "dietary supplements" and do not have to list the amount of caffeine. Coffee is labeled different too because the caffeine is natural and also does not have to be listed on the label .

A regular mountain dew has about 35 mg of caffeine. The amount of caffeine in coffee varies greatly, anywhere from 30-300 mg. Energy drinks range from 80-300 mg, with some brands even unknown. 

It might not seem that energy drinks are too bad when compared to the caffeine in coffee, but there are differences. For one, energy drinks not only have caffeine but other substances that are herbal sources of caffeine too, and lots of sugar. The safety of those other ingredients is not quite known. Energy drinks are sometimes marketed for kids and they can be very dangerous for children. Energy drinks are usually consumed faster than coffee too. Research has also shown the benefits of moderate coffee consumption, whereas research has presented some adverse effects of energy drinks.

Moderate caffeine consumption is not harmful, but the amount of caffeine in energy drinks is not a moderate amount. 

Sports drinks are only necessary for those exercising for over an hour, exercising or working in very hot conditions, or someone who is sick. They have too much sugar for casual exercisers. For activities lasting under an hour, plain water is best. For longer exercisers, those who are exercising or working outside, or someone who is sick, sports drinks can help replace lost electrolytes (sodium and potassium). Children typically do not need sports drinks except for those reasons listed above, otherwise plain water is fine. 

References from:
Energy Drinks, Stan Reents, rev. 2012
Sports Drinks and Recovery Drinks, Stan Reents, rev. 2012

For the two detailed articles on sports drinks and energy drinks, use the links below:

Energy drinks

Sports drinks

November Cook It Quick newsletter and Thanksgiving food preparation tips

Wondering what to do with those turkey leftovers after Thanksgiving on Thursday? Need some help with food preparation for Thanksgiving?

The November Cook It Quick newsletter from the University of Nebraska-Lincoln Extension has Thanksgiving food preparation tips, a few recipes for turkey leftovers, as well as:

• Cranberry oatmeal cookie mix
• Cheesy broccoli baked potatoes
• Slow cooker pot roast soup
• French bread pizza
• And more!

The Thanksgiving food preparation tips 2012 from University of Nebraska-Lincoln is a comprehensive page of resources to help prepare your meal. It includes:

• Planning ahead
• Where to call for help
• How to prepare a turkey
• Food safety
• Carving a turkey
• How to make turkey gravy
• Stuffing
• Pumpkin pie
• Kids corner
• More turkey leftover recipes
• And more!

Enjoy the holiday and time with friends and family!

World Kindness Day

A lot of the blog topics relate to taking care of our physical health by eating well and being physically active. While those are very important, it is also important to take care of other areas of health. Social, mental, and emotional health are also facets of our health and wellness that are vital to our well-being.

Tuesday, November 13, was World Kindness Day. Sometimes it is overwhelming in the world of technology and social media to focus on the bad things that are happening. World Kindness Day can serve as a reminder to focus on the good and do something to help someone else.

Think about how you have helped someone recently. It does not have to be something that involves money or tangible things. Think about:

Did you smile at a stranger when you passed them at the grocery store? Maybe they were having a rough day and your smile was the bright spot that day.

Did you listen to a co-worker talk about some struggle they are having right now? If all they needed was someone to talk to, you provided that opportunity.

Did you thank a friend or family member or compliment them for something they did recently? It may have only taken you 10 seconds to say this, but they felt good about it for 10 hours.

It is the season of giving and there are many worthwhile causes to donate your money or time to. There are many opportunities for volunteering or charitable donations right now. We all know that helping others makes us feel better in the process.

Challenge yourself to do one kind thing today. Then, do something different tomorrow. Remember, it can be as simple as a smile, hug, or pat on the back.

The Examiner online had an article about World Kindness Day. They reminded everyone to remember to acronym CAG - Compliment, Appreciate, Give. Make a note of this next to your computer to help remind you to do this everyday, to help yourself and others.

November 15 - Clean out your refrigerator day

November 15 is "clean out your refrigerator day."

Now is a great time of your to clean out your refrigerator to make room for leftovers and extras from holiday meals. Here are some tips to help you do that.

• Check the use by and sell by dates. Things that are past the use by date can be thrown away. If there is a sell by date, that just means you should purchase it before that date and it is still good quality and safe to eat, so refer to a food storage chart.
• Use a food storage chart. MU Extension has one available online at http://extension.missouri.edu/p/N358.
• After purchase, eggs will last about 3-5 weeks; most meats (hamburger, etc) are 1-2 days; lunch meat, bacon, and hot dogs are 2 weeks unopened and 1 week once opened.
• Leftovers are good for a few days. Make sure you heat to steaming (165 degrees F) before serving.
• If you can’t remember when you purchased something, it should probably be thrown away.
• Keep your refrigerator at 40 degrees F or lower and freezer at 0 degrees F or lower.
• Clean any spills with hot, soapy water.
• Trays, crispers, and shelves can then be rinsed with a sanitizing solution (one tablespoon of bleach to one gallon of water).
• Doors and gaskets can be washed with hot soapy water and baking soda then rinsed with sanitizing solution.
• Make sure to leave the door open or let the surfaces dry completely. Bacteria love moisture.
• For tough odors, wipe with a mixture of equal parts vinegar and water. The acid also helps with mildew.
• Other options for odors include: fresh coffee grounds or baking soda in a large open container, rolled newspapers, or a cotton ball soaked in vanilla.
• To make things easier the next time, consider dating items. A piece of masking tape on a package or container can be quick and easy.
• After cleaning out the fridge, it would also be a good idea to clean out the icemaker in your freezer. This can be full of bacteria from people reaching in with their hands. Empty, clean out with the sanitizing solution, dry, and put back into place.
• Don’t forget to clean the outside and the top of the refrigerator as well. It is probably well overdue.
• Stay on top of cleaning out your refrigerator and it won’t seem like such a huge job all at once.

This article was also posted online in the Greenfield Vedette.

Cook it Quick newsletter - Sept/Oct 2012

The September/October 2012 Cook it Quick newsletter is now available from the University of Nebraska-Lincoln.

In the newsletter, you will recipes and helpful tips on:

• BBQ chicken and cheddar foil packet dinner
• Walnut trail mix (remember walnuts as one of the foods you should be eating?)
• The perfect hard cooked egg
• Egg and cheddar quesadillas
• How to avoid lumpy white sauces
• And more!

Are you looking for some new recipes to try this fall? University of Nebraska-Lincoln also has a website called Recipe Central.

Here are some of the sample recipes:

• Tomato basil brushetta
• Pumpkin ice cream pie
• Deviled eggs
• Spinach lasagna
• And more! 

 Take the time to check out these resources, they are worth it!

Halloween candy

 Halloween is a week away, how can you control your own and your children's intake of Halloween candy?

It's not a simple task to manage all the Halloween candy and treats. You can try to make healthy choices available for Halloween, but we are all exposed to so many treats this time of year, it's hard to keep treats to a minimum.

Ellyn Satter Associates has an article called "The Sticky Topic of Halloween Candy." They recommend allowing children to manage sweets, keep sweets in proportion of other foods, and provide structure with treats during meal or snack time. I think the same ideas can be applicable to adults.

Missouri Families has an article about managing Halloween candy. It also has some good suggestions to help with moderate consumption of treats.

University of Nebraska-Lincoln Extension also has five tips to a healthier Halloween.

We all know that denying ourselves or forbidding treats can backfire and make us over-indulge.  We have to learn to listen to our bodies and enjoy treats in small amounts. 

On Halloween, make sure you provide your children with a healthy breakfast, lunch, and dinner. Don't let sweets and treats replace their meals.

Keep leftover candy off the counter top or table. Out of sight, out of mind. Keep healthy snacks on the counter or table for easy access. 

Most of all, enjoy the holiday!

Resources:
http://www.ellynsatter.com/october-22-2008-family-meals-focus-30-the-sticky-topic-of-halloween-candy-i-129.html

http://missourifamilies.org/features/nutritionarticles/nut2.htm

http://food.unl.edu/web/fnh/october#halloween

Five more foods you may not be eating, but should

A few weeks ago, I posted a blog about five foods you may not be eating, but should. For today's post, I decided to follow that up with a post of five additional foods that you should be eating.

Garlic is cheap and can add flavor to almost any dish. Garlic contains a good amount of antioxidants and adds flavor without adding sodium. Unpeeled garlic heads can keep for up to three months. For stronger garlic flavor, add near the end of the cooking time. For lighter flavor, cook longer.

Avocados can be used in salads, sandwiches, and many dishes. They are a good source of heart-healthy fat. Avocados also have potassium (one cup has 700 mg, compared to 400 mg in a medium banana), a good amount of fiber (one cup has 10 g of fiber), and other vitamins and minerals like vitamin C, vitamin K, and folate. Try this avocado smoothie for breakfast or a snack.

Nuts (especially walnuts and almonds) are two nuts you should reach for more often. Walnuts are highest in ALA omega-3s. Almonds and walnuts also have potassium, magnesium, B-vitamins, vitamin E, and fiber. Here is a recipe for peach and almond muffins and coconut and almond fruit salad.

Oatmeal, which is a whole grain, is a great way to start off your day with a lot of fiber. Top your oatmeal with some cinnamon, berries, and use low-fat milk for some calcium and vitamin D. Oatmeal is cheap and can be quick to prepare. To save money, you can buy a container of quick oats and make your own instant oatmeal packages (see handout from Iowa State University Extension). You can try using recipes that have oats in them, like this blueberry muffin recipe or fruit and nut breakfast bars recipe.

Pumpkin is in season this time of the year, so now is the time to enjoy it. Pumpkin (like other orange veggies) is a great source of vitamin A (or beta-carotene). It also has potassium, vitamin K, magnesium, and fiber. Pumpkin can be baked, pureed (for soup or pie), diced, or mashed. Try one of these pumpkin recipes:
Black bean and Pumpkin chicken chili
Pumpkin pie
Pumpkin bars
Pumpkin oatmeal cookies
Pumpkin soup

Your job is killing you - an interesting infographic

I came across this infogaphic and wanted to share with everyone. It's eye-catching and informative. Click below to view "Your job is killing you."

Your job is killing you

Germs, germs everywhere

Washing your hands often is the best way to prevent illness, especially in the winter months.

Here are some of the germiest places (some might be a surprise), so make sure you watch your hands or wash these items:

• Gas pumps - think about how many hands touch them.
• Door handles - similar to the gas pumps.
• Television remote in a hotel room - stick an extra plastic bag in your suitcase so you don't have to touch the remote and wipe down with an antibacterial wipe.
• Your cell phone - usually only the germs from you or your family, but can still be germy.
• Your keyboard and mouse - wipe these down once a week.
• Kitchen sinks - sometimes sinks are dirtier than toliets, thanks to raw meat and food leftovers.
• Kitchen sponge - full of germs, make sure to let it dry out between uses and microwave for 2 minutes once a week (kills over 95% of germs).
• Grocery store - not just the cart but every surface you touch. Think about how many people touch those same surfaces.
• Children's playground and equipment - once again, many kids touching the surfaces.
• Public bathrooms - of course, wash and dry hands appropriately, turn off water after washing with paper towel and open door with paper towel.
• Handrails in parks, shopping malls, stairs, etc - lots of people touching them.

Do you see a theme here? Surfaces that a lot of people touch throughout the day are germy. Think about that when you touch various surfaces.

Does it seem like there are germs everywhere? Well, there is. It's hard to always remember to wash your hands after touching any of the things above, but remember as many as you can for the best bet. Once you get into the habit of washing your hands, it becomes easier. For instance, washing hands after grocery shopping can become a habit. Using hand sanitizer after pumping gas can become a habit. (hand sanitizer as a 2nd option, because washing hands isn't always an option unless you go inside)

The best thing to do after visiting these germy places is to wash your hands for 20 seconds with hot, soapy water. Turn off the sink with your paper towel and open the door with it too. This prevents recontaminating your hands. If handwashing is not an option, hand sanitizer is a 2nd option. Washing hands is best.

Turning off the water with a paper towel and opening the door with it may seem like a hassle, but it's easy once you get into the habit. If you forgot, just remember next time to keep the germs away.

Walking

Today is Walk-to-School Day. While that is not possible for everyone, we can all reap the benefits of walking on a regular basis.

Walking has many benefits, including (taken from Walk Yourself to Good Health on the Missouri Families website):

• Boost metabolism and help with appetite control.
• Improve self-confidence and mental alertness.
• Provide stress relief.
• Reduce cholesterol and blood sugar levels.
• Give an energy boost throughout the day.
• Help with getting a good night’s sleep (but avoid exercising right before bed if you want to fall asleep quickly).

The 2008 Physical Activity Guidelines recommends a total of 150 minutes (2 1/2 hours) of aerobic physical activity weekly. Walking is one way to meet this goal. This can be broken up in different ways: 30 minutes five days; one 45 minute session and two 30 minute session; 60 minutes two days and 30 minutes one day; two 15 minute sessions five days, etc. This is a goal to work toward, any amount of physical activity is better than none at all. Start with what you feel comfortable with and work toward 150 minutes weekly.

If you aren't currently walking, there's no better time to start. No fancy equipment is needed, just comfortable clothes and shoes and a safe place to walk. Explore the many options available in your neighborhood or community, indoors or outdoors.

To get the most benefit from your walk, keep your intensity in mind. You should be able to carry on a conversation (not as easily as you would sitting down) but are not able to sing. If it is really easy to talk, you may want to pick up the pace a little bit. There is really no standard pace recommendation, so use the "talk test" to determine your intensity. You should be breather faster and feel your heart beating faster.

Pedometers can be a useful tool to track your steps as well. One common recommendation is 10,000 steps a day, but this could actually be overwhelming for some who are not as active. It's better to wear your pedometer and do your normal activity for one week and then try to increase you steps by about 2,500 each day. For instance, if you walk about 5,000 steps daily on average, try to increase to 7,500 steps a day, then keep increasing as you feel ready. The 10,000 steps a day could be a good overall goal, but tough for new walkers. About 2,000-3,000 steps is equal to a mile, depending on how big of a step you take.

Need to get started? There's a sample walking program in the Let's Get Walking brochure - MU Extension. You can start with as little as a 15 minute walk three times a week and work up to 150+ minutes of walking weekly.

For more information:
Let's Get Walking brochure from MU Extension
Walk Yourself to Good Health on Missouri Families
You can find many articles on walking and other types of physical activity on the Missouri Families website.

September 29 - Coffee Day

Many of us start the day with a fresh cup (or cups) of coffee. September 29 is Coffee Day. Years ago, some may have thought coffee was harmful. But, research has shown that overall, there is little evidence of health risk and some evidence of health benefits for adults consuming moderate amounts of coffee (3-4 cups/d providing 300-400 mg/d of caffeine).

Some people may be more sensitive to adverse effects of coffee, such as:

• Those that drink more than moderate amounts of coffee
• Those with borderline or high blood pressure
• Those who are sensitive to caffeine
• Women who are pregnant (should limit to no more than 2-3 cups daily)
• Older adults need to make sure they get plenty of vitamin D and calcium, because coffee can interfere with calcium absorption.
• Drinking coffee with meals that contain nonheme iron (non-animal sources of iron) can inhibit that iron absorption. Vitamin C can help offset that effect, as well as drinking coffee between meals.

Otherwise, drink up. Coffee has many health benefits. Preliminary studies have led to these possible benefits:

• Lowers risk for Type 2 diabetes
• Lowers risk for Parkinson's disease
• Protection against development of colorectal cancer
• Lowers risk for cirrhosis and liver cancer
• Reduces risk for all-cause mortality

A plain cup of brewed coffee only has between 2 and 5 calories.

Adding extras to our coffee can also add extra fat and calories. Here are some common coffee drinks and the amount of calories and/or fat.

• Iced coffee (without syrup or with sugar-free syrup) - 16 oz has 90 to 140 calories and may have anywhere from 0 to 5 grams of fat, depending on how it is made
• Hot chocolate with 2% milk - 16 oz has between 300 and 400 calories and 9 to 18 grams of fat
• Vanilla latte (with syrup and 2% milk) - 16 oz has between 250 and 300 calories and 6 to 8 grams of fat
• Sugar-free vanilla latte with nonfat milk - 16 oz has between 90 and 150 calories and no fat(saves quite a bit over the regular vanilla latte)
• Pumpkin spice latte (2% milk)- 16 oz has about 300 calories about 6 grams of fat (switching to nonfat milk saves you about 50 calories)
• Mocha - (2% milk) 16 oz has between 200 and 450 calories and 8 to 12 grams of fat, depending on what type (switching to nonfat milk saves you 50+ calories)
• Medium frappe or frappucino (coffee with ice cream) - 16 oz has 500+ calories and anywhere from 5 to 20 grams of fat, depending on what type and whipped cream will add over 100 additional calories.

Many of these drinks only have small amounts of coffee, so the benefits would be less than drinking a cup of brewed coffee. It's best to limit these drinks.

Cappuccino that you buy at a convenience store would be similar to the mocha amount, with possibly more if it's made with whole milk.

Information from:
Linus Pauling Institute, Oregon State University, Macronutrient webpage on coffee
Starbucks and McDonalds nutrition webpages

Five foods you may not be eating, but should

1. Beans
Beans are one of the most underrated foods. They are inexpensive, canned beans are easy to prepare (just don't forget to drain and rinse the sodium away), full of protein, fiber, and other great nutrients, and can be incorporated into any meal. Some of my favorite ways to enjoy beans:

• On a salad with greens, lean protein (chicken or tuna), black beans, and feta cheese with oil and vinegar
• Black beans mixed with corn, tomatoes (or salsa), avocado, etc
• White beans with a little chicken broth, cooked then mashed with some rosemary (similar to mashed potatoes)

2. Spinach

Cooked or raw, say goodbye to the iceberg lettuce. Spinach is full of fiber, vitamins A, K, and C, B vitamins, folate, magnesium, calcium, iron, antioxidants, and the list goes on. If spinach is a little bitter, mix it with romaine, iceberg lettuce, or other greens. Add cooked spinach to casseroles, lasagna, pasta sauce, pizza, or other sauces. If you can't fathom spinach, try other greens such as argula or romaine. The darker green, the more nutrients. 

3. Seasonings

Some may think that food tastes bland when using less salt in cooking. It does, unless you spark up the food with seasonings. You can cut out the sodium but still enjoy lots of flavor. Some seasonings even have antioxidants, which can boost health. You may have to experiment to figure out what your family enjoys, but that's part of the fun. Try lemon juice, garlic, oregano, cumin, rosemary, thyme, basil...or a combination like Mrs. Dash. If you don't know what spices pair well with what foods, look over this handout on herbs and spices from MU Extension.

4. Fish

Not frozen fish sticks, more like salmon, tuna, sardines, etc. Oily, fatty fish (like those listed) are high in heart-healthy fats and omega-3s. Omega-3s are beneficial for heart health, lowering cholesterol, and brain health. Fish doesn't take long to cook, the fillets are usually thin so they just need to be cooked until they flake. Salmon and tuna come in pouches or cans for an easy meal. 

5. Quinoa

Most grains lack all of the amino acids to make a complete protein, but not quinoa. Quinoa has all of the essential amino acids and can be considered a complete protein. Quinoa also has fiber, calcium, vitamin E, some antioxidants, and a small amount of heart-healthy fats. This ancient food is eaten like a grain, but comes from the same family as spinach and beets. Combine quinoa with your favorite vegetables, beans, and olive and vinegar for a tasty grain salad. 

Check back next week for five more foods you may not be eating, but should. What would you add to the list? 

Thinking of trying something new?

We are bombarded with media messages on new products, new diets, new treatments, new drugs, new remedies, etc. It's easy to get caught up in these advertisements, especially when something seems like a "magic bullet" and can seem to easily improve our health.

When considering trying something new, here are some questions to ask yourself:

• Where did the information come from? Did it come from a paid advertisement? Sometimes companies are trying to promote their own products. Information from a non-profit organization, university, or state Extension service are usually un-bias, research-based, and reliable. Information from hospitals is usually un-bias, but sometimes physicians may get paid for endorsements for certain products. Check the website address for .gov, .org, or .edu to determine if the information can be trusted.
• Were the people who improved similar to you? Were they similar in age, sex, lifestyle, race, or ethnicity?
• Read the fine print. Many times the words "results not typical" will accompany an advertisement.
• Can you afford it? If the new product or treatment doesn't work, can you afford the loss? Can you afford any extra time this treatment or product may require?
• Does the product or treatment promise you results without physical activity or to leave out entire food groups? We know that healthy eating, eating a variety of foods, and physical activity are the foundation for good health. Anything that promises better health but leaves out these things is something to be wary of.
• Talk with your physician and/or pharmacist if the new product is herbal. Herbal remedies may tout that they are "natural" but that doesn't mean it won't interfere with prescriptions. "Natural" just means that it comes from a plant or animal, but that doesn't have anything to do with safety.
• Could it hurt you? It doesn't hurt to read about side effects, but don't get so caught up that you freak yourself out. It's good to be aware of any harmful effects.
• Talk to others. Ask your friends or family members for advice.
• Listen to your gut. If your gut feeling is that this is too good to be true, it probably is.

Guacamole Day

September 16 is known as guacamole day. Avocados are the main ingredient in this tasty side dish or appetizer. Guacamole can be healthy, depending on how you make it.

California avocados are in season from spring to fall. This is the time of year that you will find the best quality and best prices on avocados.

Avocados are considered a fruit. They are one of the few fruits or vegetables that contain fat. The fat in avocados is unsaturated and is heart-healthy.

Did you know that avocados have more potassium than bananas? According to the Centers for Disease Control and Prevention (CDC), avocados are loaded with nutrients such as dietary fiber, vitamin B6, vitamin C, vitamin E, potassium, magnesium, and folate. They're also cholesterol and sodium free. Avocados contain 60 percent more potassium per ounce than bananas. Two tablespoons of mashed avocado or 1/5 (about 1 oz.) of a medium avocado provides about 55 calories.

Avocados are one of the produce items with the least amount of pesticides, so there is no reason or benefit to buying organic avocados.

Mashed avocado can be used instead of mayonnaise on a sandwich or wrap. They can be added to salads too. You can also mix avocado with your choice of whole grains and other vegetables for a tasty whole grain salad. Avocados can be mixed with tomatoes, diced onions, lime or lemon juice, and your choice of seasonings for a refreshing dip.

To choose an avocado, squeeze it gently. If it is ready to eat, it should be firm but give to slight pressure. Hard avocados are not ripe yet, but can ripen in a few days. Place the unripe avocado in a brown paper bag for two to five days. Apples or bananas can be added to the bag to shorten the process because the gas they give off helps ripen the avocados. Ripe avocados can be stored in the refrigerator for two to three days.

Always wash avocados before eating. Cut lengthwise and rotate the halves to separate. Use a spoon to remove the seed and scoop out the meat or peel the skin away from the fruit. Lemon juice, lime juice, or white vinegar can help prevent discoloring. You can also press plastic wrap directly on the surface and then wrap to store in the refrigerator for a few days. If the surface turns brown, just cut off the top layer and throw it away, the rest is ok to eat.

Guacamole from a restaurant may or may not be healthy, depending on the ingredients used. When you make it at home, you control the ingredients and know exactly what was used to make it.

 

Healthy guacamole recipe:
2-3 avocados
1 medium tomato
1 tablespoon lemon or lime juice
Salt or garlic salt(optional)
Cilantro (optional)

Wash avocados and tomato. Dice tomato and mix with mashed avocado. Add juice, salt, and cilantro. If storing, press plastic wrap directly on the surface of the guacamole to prevent air from browning. Store in the refrigerator until ready to serve.

Excuses for exercise? (and a tasty recipe)

We all make excuses for why we aren't more active. Busy schedules, long work days, kids, family activities, and tiredness are all reasons why we don't want to work out. For some, traveling to a gym and not having proper equipment might also contribute to a lack of physical activity.

Yesterday I came across an article with 50 bodyweight exercises you can do anywhere. That takes the excuses for traveling to the gym and not having proper equipment off your list.

There are exercises on the list for every skill level - beginner to advanced. Here are some of my favorites:

• Plank to push-up
• Wall sit
• Squat reach and jump
• Tricep dip
• Bicycle

Pick 8-10 of these exercises to get started and do them twice a week (but not on back-to-back days to let your muscles rest). Add exercises each week if you need to, or do each exercise two sets of the recommended repetitions. Don't forget to warm up before (march in place, jumping jacks, etc) and cool down at the end (simple stretches). If you do that, you will be meeting the guidelines for your strength training. Add in a 30 minute walk and work up to doing that five days a week and you will meet the aerobic guidelines too. It's that easy!

If your excuse is a busy schedule or family activities, put aside 15 minutes to do some of the activities. Turn off the tv, get up 15 minutes earlier, or have the family join you! 

If tiredness is an issue, do a few of the activities and I bet you will feel less tired! 

Link to 50 bodyweight exercises: 

http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere-030612/

Hummus is one of my favorite foods. It is so versatile and you can eat it as a snack, as a spread on a wrap or sandwich, or any other way you want! Hummus is usually made with garbanzo beans/chickpeas, but here is a version with black beans. Hummus is low in calories and packs a good amount of protein.

Tahini is sesame paste. You can find it at most grocery stores (either in baking aisle, with the beans, or cooking aisle). It's expensive, but lasts a long time in the refrigerator and can go a long way. It could be left out, but the consistency and taste may be a little different without it.

Here is a recipe for black bean hummus from the Missouri Families website.

Black Bean Hummus
Jami Nolen, Nutrition Program Associate
August 5, 2012

This Black Bean Hummus is great for school lunches and you don't have to worry about heating up the kitchen – no cooking required!

Yield
Makes 8 servings

Ingredients
1/2 cup chopped fresh cilantro
2 tablespoons tahini
2 tablespoons water
2 tablespoons fresh lime juice
1 tablespoon extra-virgin olive oil
1 teaspoon ground cumin
1/4 teaspoon salt
1 (15-ounce) can no-salt-added black beans, rinsed and drained
1 teaspoon garlic, minced
1/2 small jalapeño pepper, seeded
3 (6-inch) pitas

Preparation
Preheat oven to 425°.
Place 1/4 cup cilantro, tahini and next 8 ingredients (through jalapeño) in a food processor; process until smooth. Spoon into a bowl; sprinkle with cilantro.
Cut each pita into 8 wedges. Arrange on a baking sheet. Bake at 425° for 6 minutes, turning once.

Nutrition Information
Amount per serving
Calories: 127
Fat: 4 g
Saturated fat: 0.5 g
Monounsaturated fat: 2 g
Polyunsaturated fat: 1.1 g
Protein: 5.1 g
Carbohydrate: 18.5 g
Fiber: 2.4 g
Cholesterol: 0.0 mg
Iron: 1.7 mg
Sodium: 138 mg
Calcium: 41 mg

Link to recipe:
http://missourifamilies.org/nutrition/recipes/BlackBeanHummus.htm

Back to school month

August is Back to School month, the time of year when students return to the classroom for a new year of growing and learning. Here are some tips to make this year the healthiest one yet!

Packing healthy lunches can be a challenge, because of picky eaters, time constraints (planning and packing), cost, and food safety. Here are a few resources to help with packing healthy lunches.

University of Nebraska - Lincoln Extension has put together a newsletter with tips for healthy packed lunches for school. Remember to shop smart and try new ideas in packed lunches.

The eXtension website also has information on packing a healthy lunch. Involve children in the planning and packing and they are more likely to enjoy their lunch options.

Missouri Families has 24 tips for packing a healthy, affordable lunch. Include as many of the five food groups and remember, you a role model for good nutrition.

Food safety can be an issue in packed lunches. Use these tips from Missouri Familes to keep lunches safe.

Need some new recipes to try? Some are appropriate for a healthy breakfast before school, some could be used in a healthy packed lunch, or some may be for dinner, but could be used as leftovers in a packed lunch. The Missouri Families website has a large list of various recipes to try.  Try the grilled zucchini panini, spinach and feta pasta, fresh apple coffeecake, and many more!

Don't forget snacks. Sometimes children eat an early lunch and may go up to 7 or 8 hours between lunch and dinner. An afternoon snack is essential for providing energy for play and brain power for homework. You can use some of the recipes above for snacks, or check out these fun snacks for kids of any age from Missouri Families.

Finally, Nutrition 411 has some overall back-to-school nutrition tips. Did you know you can use food labels to help teach kids basic math skills?

Cook it Quick - July/August 2012 and Back to School tips

I really enjoy the Cook it Quick newsletter from the University of Nebraska - Lincoln Extension. The July/August issue was just sent out and includes information on:

• Refreshing tabbouleh recipe (don't know what tabbouleh is? give it a try!)
• Sweet and simple sweet corn
• Growing, storing, cleaning, and cooking with herbs
• Selecting, storing, and preparing fresh peaches
• Basil walnut pesto recipe
• Cucumber salad with tomatoes
• Foil baked veggies
• Homemade whole grain croutons
• French bread pizza
• and more!

You can also subscribe to the Cook it Quick newsletter via the link at the top of the newsletter webpage. 

University of Nebraska - Lincoln Extension also has put together some resources for August Back to School. You can find nutrition tips, healthy packed lunches, and recipes. 

Links:

Cook it Quick newsletter

Back to School resources

Watermelon

Watermelon is one of the most refreshing summer fruits that grows well in Missouri and comes into season in August. You can find watermelons in some stores year-round, but this time of year is the best time to get watermelon at a reasonable price locally and best quality.

One cup of watermelon (about the size of a baseball) has 20% of the vitamin C you need in a day, 17% of the vitamin A needed daily, and some potassium and magnesium. All of those nutrients and still under 50 calories!

Watermelon is also high in water content, which is why it is a refreshing fruit. It can help add to our fluid intake during the hot summer months.

The reddish pink color of watermelon is due in part to lycopene. Lycopene is also in tomato products and has been studied for its antioxidant and cancer prevention benefits.

When picking a watermelon, choose one that is heavy for its size. It should also be dull in color and uniform in shape. Watermelons should have a creamy patch called the field spot, where the watermelon rested on the ground. A field spot that is deeper yellow was ripened on the vine and will be sweeter than one that is white or green. If it has no spot, it was likely picked before it was ripe.

Watermelon should be stored at room temperature until ripe and then in the refrigerator for up to one week. One watermelon is cut, it needs to be stored in the refrigerator and will last three to four days. Make sure to wash the outside of the watermelon very well before slicing to prevent bacteria from the outside getting into the fruit when you slice it. Do not leave cut watermelon out of the refrigerator for more than two hours and if you are outside and it’s above 90 degrees, make sure it’s not out for more than one hour. It can be unsafe to eat if left out over that amount of time.

Watermelon Smoothie recipe (from University of Illinois Extension, Watch Your Garden Grow)
8 ounce lemon, fat-free yogurt
3 cups cubed, seeded watermelon
1 pint fresh strawberries, cleaned and hulled
1 tablespoon honey or strawberry jam
3 ice cubes

1. In a blender or food processor, combine yogurt, watermelon, strawberries, honey or jam and ice cubes.
2. Process until smooth and frothy. Serve in tall glasses with a straw. Makes 4 servings.

Drought information

The blog was on a bit of a hiatus because of school conflicts, but is back in action now!

Normally, the posts are related to health, wellness, and similar topics. While this post may seem a little different, it still impacts our health and wellness.

MU Extension has created a website and Facebook page with links to drought information. This is a timely and relevant topic and something that is on everyone's mind. It can impact our physical health, the health of our food supply (plants, animals, etc), financial health, or mental health. 

Please check out these links:

MU Extension drought information webpage http://extension.missouri.edu/drought

MU Extension drought information Facebook page http://www.facebook.com/#!/MissouriDroughtInfo

4th of July recipes

Here are a few colorful and yummy berry recipes you can use for the 4th of July.

Missouri berry fruit salad (from MU Extension Seasonal and Simple publication, available on the MU Extension website http://extension.missouri.edu)

Ingredients

·         1 pint blackberries

·         1 pint blueberries

·         1 pint raspberries

·         1 tablespoon balsamic vinegar

·         1/8 cup sugar

Preparation

In a large bowl, combine the berries, vinegar, and sugar. Stir gently. Cover securely with plastic wrap and refrigerate for 30 minutes to 1 hour.

Very berry sorbet (from Missouri Families website at http://missourifamilies.org/nutrition/recipes/BerrySorbet.htm)

Ingredients

• 1 cup fresh strawberries, washed and hulled
• 1/2 cup fresh blackberries
• 1/2 cup fresh blueberries
• 1/2 cup fresh raspberries
• 1/2 cup unsweetened apple juice
• 1/4 cup orange juice with calcium
• 1 tablespoon Splenda or 2 tablespoons sugar
• 2 teaspoons vanilla extract

Preparation

• Place washed berries, juices, Splenda or sugar, and vanilla extract into blender and blend until liquefied.
• Drain mixture into a flat, freezer-safe 9x9 container.
• Cover with plastic wrap, making sure wrap touches entire surface and freeze for a couple hours, or until firm.

Blueberry and toasted pecan pancakes (from Missouri Families website at http://missourifamilies.org/nutrition/recipes/BlueberryPecanPancakes.htm)

Yield

2½ cups dry mix (makes 8 servings, 2 pancakes each)

Ingredients

• 1 cup all-purpose flour
• 1/2 cup whole-wheat flour
• 1/2 cup dried blueberries
• 1/2 cup finely chopped pecans, toasted
• 3 tablespoons light brown sugar
• 2 teaspoons baking powder
• 1 teaspoon ground cinnamon
• 1/2 teaspoon salt

Preparation

1. Whisk all-purpose flour, whole-wheat flour, blueberries, pecans, brown sugar, baking powder, cinnamon and salt in a medium bowl.
2. To make pancakes: Whisk 2 large eggs, 2 large egg whites, 1½ cups nonfat buttermilk and 2 tablespoons canola oil in a medium bowl. Put Blueberry Pecan Pancake Mix in a large bowl. Make a well in the center of the mix; add wet ingredients and stir until just combined. Use about 1/4 cup batter for each pancake.

Strawberry salsa (from Missouri Families website at http://missourifamilies.org/nutrition/recipes/StrawberrySalsa.htm)

Ingredients

• 3 tablespoons olive oil
• 2 tablespoons white balsamic vinegar
• 1/2 teaspoon salt
• 1 pound fresh strawberries, coarsely chopped
• 8 green onions, chopped
• 2 pints cherry tomatoes, chopped
• 1/2 cup chopped fresh cilantro

Preparation

Whisk together first 3 ingredients in a large bowl; add strawberries and remaining ingredients, tossing to coat. Chill at least 1 hour. Serve with tortilla chips.

Salad recall and food borne illness

If you've seen the news lately, you have probably noticed there is another bagged lettuce recall. This recall has not affected us here in Missouri, but has affected people in six states. The lettuce recall is due to a sample testing positive for listeria. The last Dole salad recall was due to salmonella.

For more information about this recall, you can check the FDA's website for their press release.

How can you keep you and your family safe in this era of food recalls and food borne illness outbreaks? What is the difference between the various food borne illness?

1. You can sign up for FDA recalls on their website. They are emailed to you or you can view them online.
2. Sometimes the food being recalled has already been eaten or past the "use by" date when it's recalled. In that case, there is really nothing you can do.
3. If you are buying bagged lettuce or bagged produce with a stamp that says "pre-washed" or "triple-washed" or indicates that it does not need to be washed before eating, then you don't need to. Cleaning it at home will not remove any more bacteria and actually may even contaminate it more if your sink and surfaces are not clean. You cannot wash salmonella or listeria off produce either.
4. Wash produce before consuming. This means the outside of all produce, including melons and bananas, even if you don't eat the peel. You may need to scrub the outside. The outside can have bacteria that can contaminate the inside if not washed first. After cutting up fruit, it needs to be stored in the refrigerator for safety, do not leave out longer than 2 hours (or 1 hour when the temperature is above 90 degrees).
5. Bleach, a bleach solution, or a produce wash is not needed to safely clean the outside of produce. Some restaurants may use this technique, but is not recommended by FDA.
6. If you are pregnant, be extra careful with what you are eating. Pregnant women are 20 times more likely to contract listeria.

In 2011, there was a listeria outbreak due to contaminated melons. Unlike other bacteria, listeria can grow in the refrigerator. Listeria is also known to contaminate ready-to-eat foods, such as deli meat, hot dogs, smoked seafood, and store-made deli salads. Foods that have unpasteurized milk are also culprits. Listeria can grow and contaminate other foods in the refrigerator. Keeping your refrigerator at 40 degrees or below helps keep listeria from growing rapidly. Keep your refrigerators clean, sinks and surfaces clean, and wash your hands. Foodsafety.gov has more about listeria on their website.

Reptiles (turtles, snakes, etc) and baby chicks carry salmonella on them and we normally think of eggs and chicken as salmonella culprits. Other sources include unpasteurized milk and juice and contaminated produce. To prevent salmonella, cook all meat and eggs to the proper temperature and do not consume unpasteurized milk. Keep cold foods cold and hot foods hot, keep your sinks and surfaces clean, separate raw foods from ready-to-eat or cooked foods, and wash your hands. Children who play with turtles, frogs, etc especially need to wash their hands afterward. Get leftovers into the fridge within 2 hours (1 hour if the temperature is above 90 degrees). Foodsafety.gov has more about salmonella on their website.  

E. coli lives intestines of humans and animals. There are many different strains and most do not affect us. E. coli O157:H7 is the most harmful and the one we hear about when people have food borne illness from E. coli. Undercooked meat, unpasteurized milk, sprouts, contaminated water, and some farm animals are sources of E. coli. To prevent E. coli, the suggestions are similar as the ones above - cook properly, chill properly, clean surfaces and hands, and keep foods separate. Wash hands after contact with farm animals as well. For more on E. coli, you can look at Foodsafety.gov.

Norovirus, campylobacter are two other types of food borne illness, as well as a few others. You can read more about them and how to keep you and your family safe at the foodsafety.gov website.

Create your own cookbook and Cook it Quick newsletter

The SNAP-Ed Connection’s Recipe Finder now has a way for your to browse and create your own cookbook. There are more than 600 low-cost and healthy recipes. You can add as many or as few as you would like, personalize the cookbook, and then save to a .pdf file for downloading or printing. What a great resource for personal use or to share with others who may be interested!

 The June issue of the Cook it Quick newsletter is hot off the press. The Cook it Quick newsletter is produced by University of Nebraska - Lincoln Extension monthly. Here are some features from this issue:

• Baked kale chips
• Spinach lasagna
• Strawberry smoothie
• Fast way to freeze peppers
• Couscous salad
• Salsa bean salad
• Fast way to freeze raw onions
• And more!

You can subscribe to the Cook it Quick newsletter by clicking the link that says subscribe at the top of the newsletter page.

National Center for Home Food Preservation

The National Center for Home Food Preservation (NCHFP) is your one-stop shop for all information on canning, freezing, drying, pickling, and more! The NCHFP is part of the University of Georgia Extension and is considered to be the expert organization on food preservation. All of the information is research-based and reliable. Their publication, So Easy to Preserve, comes in handy for all of those who will be preserving food this summer.

Here are just a few of the resources on the NCHFP website:

• Multimedia videos on a variety of canning topics
• Preserving food at home: A self-study online course
• Uncooked berry freezer jam (easy and does not need processing if stored in refrigerator or freezer, a good recipe for beginners)
• Instructions for freezing a variety of different fruits and veggies
• General canning information
• Drying fruits, vegetables, herbs, jerky, etc.
• Food storage (cupboard, refrigerator, freezer, and storing other foods at home)

You can find much more information on the National Center for Home Food Preservation website. 

Dairy month

June is Dairy Month.

The Dairy group includes foods like milk, cheese, yogurt, frozen yogurt, cottage cheese, pudding made with milk, and ice cream. 

Can't tolerate milk because of lactose intolerance? Try lactose-free milk, soy milk, almond milk, or rice milk. Make sure they are fortified with calcium or a calcium supplement may be necessary because some of the other type of milk have less calcium. Try small amount of cheese or yogurt to get some of the calcium you need.

Can have milk because of an allergy? Try soy milk, almond milk, or rice milk. Make sure they are fortified with calcium or a calcium supplement may be necessary because some of the other milks have less calcium. An allergy is different than lactose intolerance because those with allergies cannot usually tolerate a small amount, like those with lactose intolerance. You may need to eat other foods with calcium (such as spinach) or increase calcium-fortified foods (such as orange juice).

Calcium amounts:

• 1 cup of milk has about 300 mg of calcium
• 1.5 ounces, 1/3 cup shredded, or 2 slices of cheese has between 200-450 mg of calcium
• 1 cup of yogurt has between 275 and 450 mg of calcium
• 1/2 cup of frozen yogurt or ice cream has between 70 and 100 mg of calcium
• 1 cup of spinach has about 240 mg of calcium
•  1 cup of cottage cheese has about 130 mg of calcium
• 1 cup of broccoli has about 180 mg of calcium
• 8 ounces of calcium-fortified orange juice has about 300 mg of calcium
• 1 cup of pinto, white, or garbanzo beans has about 75 mg of calcium
• Calcium-fortified cereals may have 250 or more mg of calcium
• Calcium-fortified bread may have 150 or more mg of calcium
• Mackerel, salmon with bones, or sardines may have 200 or more mg of calcium
• Some types of instant oatmeal may have 100+ mg of calcium

If you aren't sure of the calcium amounts in other foods, calcium is listed on the food label. To find out how many milligrams, add one zero to the end of the percentage listed for that serving. For instance, if a food has 15% of the DV for calcium, it has about 150 milligrams.

 Vitamin D is important to help the body absorb calcium, so make sure you are combining the two when you eat or if you take a supplement. 

Calcium is the most common mineral in the body, with about 99% in bones and teeth. Calcium recommendations are:

•  Infants:  200 - 260 mg/daily
• Children age 1-2: 700 mg/daily
• Children age 4-8: 1,000 mg/daily
• Children age 9-13: 1,300 mg/daily
• Adolescents age 14-18: 1,300 mg/daily
• Adults age 19-70: 1,000 mg/daily
• Adults age 71+: 1,200 mg/daily
• Pregnant/breastfeeding teens age 14-18: 1,300 mg/daily
• Pregnant/breastfeeding adults age 19+: 1,000 mg/daily

There are no differences in the recommendations for men and women, the recommendations only vary by age.

For more information about the dairy group, check out the MyPlate Dairy group webpage. 

Herbs, spices and seasonings

Unfortunately, some people think the only way to season food is with salt and pepper. When you cut out salt, the result can be bland food. One way to cure the blandness is to try other herbs, spices, and seasonings. Watch out salt and pepper, there are many other (sodium-free) options to season our foods.

• Basil - common ingredient in pesto. Used in tomato sauces, soups, egg dishes, stuffing and salads. Try with tomatoes, eggplants, zucchini, or squash.
• Oregano - sometimes paired with basil in Italian dishes. Used in tomato sauces, eggs, salads, or try with peppers or tomatoes.
• Bay leaves - used in soups, stews, and tomato sauces. Gives off a wonderful aroma.
• Parsley - used in potatoes, eggs, meats, vegetables, pasta dishes, or tabbouleh.
• Paprika - used in potatoes, shellfish, and salad dressings.
• Red pepper - very versatile, adds a little heat to dishes and intensifies during cooking, add in small amounts. Used in chili, sauces, meats, and salads.
• Garlic - probably the most versatile seasoning, not considered an herb. Can be added to just about any dish - Italian, meats, salads, and vegetables. For stronger flavor, add at the end of cooking. For milder flavor, add in the beginning or middle of cooking.
• Cilantro - delicious in salsas and tomato dishes.
• Rosemary - meats, soups, stews, tomato dishes.
• Thyme - eggs, potatoes, tomatoes, soups, stews, meatloaf, onions, carrots, sauces, and stuffing.
• Dill - vegetables (vegetable dips), meat, salads, soups, and stews.
• Ginger - is thought to calm the tummy. Used in desserts (cakes, cookies, breads).

Those are just a few of the herbs and seasonings available, there are many more out there to experiment with in your cooking.

Approximate equivalent amounts of different forms of herbs are (from University of Nebraska Lincoln Extension webpage on fresh herb and food combos)

• 1 tablespoon finely cut fresh herbs
• 1 teaspoon crumbled dried herbs
• ¼ to ½ teaspoon ground dried herbs

For more information on a variety of herbs and spices, check out the University of Missouri Extension Herbs and Spices guide sheet.

If you are interested in growing herbs at home, check out the University of Missouri Extension Growing Herbs at Home guide sheet.

Information from:
University of Missouri Extension Herbs and Spices guide sheet
University of Nebraska Lincoln Extension webpage on fresh herb and food combos

Wellness resources

Here are some online resources that I use most often (some have newsletters too). They are helpful if you are interested in reading and learning more about taking care of you and your family's health. This is not a comprehensive list, but just some of the resources that I use most often.

• Tasting Mindfulness blog by Dr. Lynn Rossy (University of Missouri), posts about mindful eating, mindlessness, stress reduction, and more.

• Food and Drug Administration (FDA) food recalls, market withdrawals, and safety alerts.  You can also sign up to have food recalls emailed to you.

• Missouri Families, produced by HES Extension (University of Missouri) features articles on nutrition, finance, relationships, food safety, food preservation, housing, aging, and much more. You can sign up to receive the weekly e-newsletter.

• American Council on Exercise (ACE) Get Fit. You will find an exercise library, workouts, product reviews, recipes, and Fit Facts handouts.  

• Nutrition Mythbusters by MU Extension nutrition specialists with twice weekly posts to help understand the many nutrition, health, and physical activity myths. 

•  Academy of Nutrition and Dietetics (formally the American Dietetics Association) website that features tips and articles on healthy eating.

• The eXtension website, research-based information on a variety of topics (community, disasters, family, farm, nutrition/health, youth, etc) from a network of Cooperative Extension and state Extension services.

• University of Missouri System YouTube channel. Click on the Extension link to view videos relevant to MU Extension. 

If there are others that I missed that you use regularly, please leave them in the comments.

Cook it Quick - April/May

The newest edition of the Cook it Quick newsletter from the University of Nebraska Lincoln Extension is hot off the press. In the April/May edition, you will find:

• Healthy fruit dip to serve with your favorite summer fruits
• Fruitastic summer smoothie (only 75 cents per serving!)
• Lemon velvet supreme pudding
• Safe grilling and grill recipes
• Tomato storage information
• And more!

Don't miss out on the April/May edition of the Cook it Quick newsletter.

Past archived issues and subscription information are listed at the top of the webpage. Thanks for University of Nebraska Lincoln Extension for sharing this resource!

30 steps to a healthier you

Do you have 30 days (or less) to work on making yourself healthier? How about a 30 day challenge that focuses on one goal per day? The University of Nebraska-Lincoln has developed 30 Steps to a Healthier You in a calendar format. Download the publication and work on adapting one goal per day. If you are already meeting that goal, skip ahead to the next day!

The 30 steps publication also has other helpful tips, you can find:

• Vegetables and fruits that are good sources of potassium
• Recommendations on how often to eat seafood
• How to use whole wheat flour in baking
• How to keep your fresh fruit salad from turning brown
• Find your Daily Food Plan on www.choosemyplate.gov

Try a new grain

Most of us know that whole grains have more nutrients and fiber than processed grains. Some of us may have made the switch to 100% whole grain bread, brown rice, and eat whole grain cereals or oatmeal for breakfast. Here are some other grains that are a little lesser known with information on how to prepare them.

All whole grains have a nuttier flavor, but are versatile and can be used in a variety of side and main dishes.

Barley - hulled and hull-less are whole grains, but pearled barley (which is easier to find) is not technically a whole grain. But it does still have a good amount of fiber and cooks quicker than hulled barley, which takes about 45 minutes. It is one of the oldest cultivated grains.

Quinoa (pronounced keen-wah) - light and fluffy, cooks in about 12 minutes.

Bulgur - known as "Middle Eastern pasta" and cooks in about 10 minutes.

Couscous - not technically a grain, but is more like a small grain-shaped pasta. It can be whole grain or not and is easy to prepare. To prepare, add couscous to boiling water, remove from heat, and it's done in 10 minutes.

Millet - otherwise known as bird seed. Not eaten as much in the U.S. but is in other countries. Has a very mild flavor and cooks in about 30 minutes. 

Wild rice -  is actually not rice, but a seed. It usually found mixed with other rice or grains. It has twice the fiber and protein of brown rice, but less iron and calcium. Cooks in 45 minutes.

These grains are available at some grocery stores, health food stores, or online. If your local store does not have any of these, ask if they could carry one or more.

The easiest and best recipe for the whole grains above is a whole grain salad. Combine the cooked and cooled whole grain with your choice of vegetables and beans. Try black beans, corn, red peppers, spinach, carrots, tomatoes, or whatever you like. Add some olive oil, balsamic or red wine vinegar, lemon juice, lime juice, or avocados for moisture. Herbs and seasonings, like garlic, oregano, pepper, parsley, or cilantro, also add a touch of flavor. Experiment with different ingredients to find a dish you like!

For more information:

• Cooking Whole Grains from the Whole Grains Council.

• Whole Grains A to Z from the Whole Grains Council.

Pink slime

Most of us have probably heard about this stuff in the news recently. But, what is it? Is it safe?

Pink slime is an unappetizing name for lean finely textured beef or LFTB. It's been in our hamburgers since the 1990's, but why the concern now?

Pink slime (or LFTB) is not unsafe. It starts out as meat trimmings, then is heated and spun (to separate meat and fat particles) and finally treated with ammonium hydroxide gas to kill bacteria. It is then added as a filler to ground beef.

If you think that sounds yucky, pink slime is probably safer than a lot of other raw meat.

One issue is with the labeling. Most consumers didn't know what pink slime was or that it was even in their hamburgers. LFTB didn't have to be on the label, nor did the ammonium hydroxide. Pink slime cannot be sold directly to consumers in the U.S. and can constitute up to 15% of the ground beef without being labeled.

LFTB has been around since the 1990's, but with the overwhelming amount of recent press and social media attention, the topic has been in our news since 2011. This year saw the most media attention around pink slime.

LFTB is inexpensive, so it makes our ground beef cheaper. One of the biggest producers of LFTB was shut down and most of the ground beef in the U.S. will not contain this product anymore, so ground beef prices will most likely increase.

LFTB is a processed food, so the nutrient levels are questionable. Lean meat is a good source of protein and iron, but with LFTB being processed, it's hard to know the exact nutrients.

Another point to make is that there are other products out there that use meat trimmings. For instance, deli ham may use trimmings to help bind the meat so it is smooth. Before you start to join the protestors of pink slime, it's hard to know what else you are eating that may be very similar.

Dr. Elisabeth Hagan, who works under the Secretary for Food Safety, recently wrote a blog about setting the record straight on ground beef. Her comment was, "I believe it is important to distinguish people’s concerns about how their food is made from their concerns about food safety. The process used to produce LFTB is safe and has been used for a very long time. And adding LFTB to ground beef does not make that ground beef any less safe to consume."

The USDA issued a press release to note that while they still proclaim LFTB as being safe, they are giving schools options to purchase ground beef with or without it. Schools have tight budgets, so cheap food (including inexpensive LFTB) helps cut costs. But is that a good idea?

So, the bigger issue may not be related to food safety, but instead food labeling. In a recent article, the USDA said that voluntary labeling in grocery stores could be coming soon.

Purchasing ground beef with or without LFTB is a personal decision, but until they label ground beef, we can never really be sure. Some grocery stores made the public aware that they will not sell ground beef with LFTB in it, but what about restaurant hamburgers?

Ground beef is one of the most recalled foods for food safety issues. Why isn't all of our beef safe to eat (without the ammonium hydroxide treatment)?  

For more information:

• USDA fact sheet on LFTB
• Marion's Nestle's (nutrition professor at NYU) article on pink slime 

The secret to weight loss

Everyone wants to find the secret formula for long-term and effective weight loss. Research demonstrates that it isn't a feeding tube (which has been popular in the news lately because of use by brides-to-be), a wrap, the grapefruit diet, an all-liquid diet, the HCG diet, a pill, or any other "fads."

Will those things result in weight loss? Sure, they may for some. But for the long-term, it's highly doubtful. Long-term weight loss requires a lifestyle change and a change in habits.

Those "fads" can have some benefits. If they instill a healthier habit into your lifestyle, that can be a good thing. For instance, if a fad diet helps you incorporate more veggies into your daily meals, that can be a good thing. Fads can have negative health consequences, so watch out for those things.

If it's so straightforward and simple, why isn't it easier to lose weight? Turns out, it isn't that easy. Food is more than just nourishment to our bodies. We eat for social reasons, we eat when we are stressed, we eat to celebrate, we eat when we are bored, and we eat when we aren't even hungry! Food is readily available to us and unhealthy foods are almost always within reach.

Cutting portion sizes is tough. We are used to eating everything put in front of us. If we eat in restaurants, the portion sizes are sometimes two to three times bigger than what we need. If we eat at home, we may use big plates or have second helpings. Forcing ourselves to eat less is a habit worth trying, but is difficult. Smaller plates, no seconds, and boxing up half our meal can help, but it's still a hard habit to break. 

The other part of the equation is exercise. Most of us just aren't active enough. We drive our cars everywhere and park as close as we can, which gives us the least amount of activity possible. Physical activity doesn't come as easily to us as it used to, our environment helps us be lazy.

Some research has shown that journaling, a good support network, and sharing with others can also encourage weight loss. Whether it's journaling your thoughts and feelings or your eating and activity, this can be one helpful resource. Your support network influences and encourages you in many ways and has a major impact on healthy habits. If you are trying to eat less and eat healthier but your spouse keeps bringing home fast food or desserts, this can sabotage your best efforts.

Long-term and effective weight loss comes from two things. Eating less and moving more. It's no secret (but using that for the blog title helped get more readers, I'm sure!)

There is really no easy way to lose weight. Ask someone who has successfully lost weight and kept it off for years and they will tell you it was hard work. Whether they exercised more, ate less, or a combination of both, it's not simple.

Are you motivated to lose weight? For one week, your challenge is to eat less (smaller portions), make healthier food choices, and be active everyday. See how you feel (I bet you feel better!) and try it for one week. Take it one week at a time for long-term success.

Less sugar...more vegetables

There have been numerous reports and articles lately focusing on the sugar epidemic. There has also been a lot of information on eating more vegetables. Even though these are two different topics, they are both relevant for healthy eating and can make a huge impact on your health if you make some small changes.

Sugar
We find sugar in many different foods, ranging from fruit, yogurt, soda, snacks, candy, donuts, cookies, and condiments. Sugar is in foods where we would expect it (soda, candy, donuts, cookies, cake) as well as where we may not expect it (condiments, yogurt). Next time you are grocery shopping, look at the food labels to see how much sugar you are eating and drinking. Fructose, sucrose, dextrose, or glucose are sources of natural and added sugars in our eating and drinking.

If a food has milk or fruit, it will have natural sugars. But, these foods may also have added sugars. It's much more important to cut back on added sugars than to worry about natural sugars from fruit or milk.

The American Heart Association recommends no more than 100 calories (6 1/2 teaspoons) of added sugars daily for women and 150 calories (9 1/2 teaspoons) for men. One 12 ounce can of soda has about 10 teaspoons of sugar, so stay away from regular soda. Limit fruit juice to no more than 1 cup a day, which is especially important for kids because they don't need extra sugar either.

Cookies, donuts, and other sweets have between 5 and 15 teaspoons of sugar. Nine Hershey's kisses have about 6 teaspoons of sugar and some granola bars can have 3 or more teaspoons of sugar. When reading labels, divide the grams of sugar by 4 to get the number of teaspoons. A large sweet tea (32 ounces) can have over 15 teaspoons of sugar!

Instead of soda, drink unsweetened tea, water, or limited amounts of diet soda. Try sparkling water or club soda with one of those packets of flavoring for water if you have a hard time eliminating soda.

Skip desserts or have fruit for dessert instead. Read food labels to see how much added sugar you are getting in ketchup, pasta sauce, salad dressings, canned salsa, yogurt, snacks, etc.

More veggies
Almost everyone could benefit from eating more vegetables. If you eat out regularly (like many Americans) the selections for vegetables is limited and French fries do not count. Vegetables are much more filling and nutrient-rich than other options, such as potato chips, French fries, etc.

Try a side salad or ask what vegetables options are available. At home, plan your meal around vegetables and make sure half of your plate is vegetables and fruit.

Snack on vegetables. Stock up at the grocery store and then prepare what you can so it's easy to grab a quick snack. Wash and cut celery into sticks, wash baby carrots, wash and slice green peppers, or keep edamame in the freezer to quickly defrost in the microwave.

Here is a simple recipe from Nutrition Action Healthletter (March 2012) for a pasta dish that anyone can enjoy:

Pasta Tricolore
Ingredients: (you can use any 3 vegetables you like instead of what's listed)
1 medium zucchini
1 medium yellow squash
1 large red bell pepper (seeded and cut into strips)
8 oz whole wheat penne pasta
Juice and grated zest from one lemon
1 tablespoon olive oil
1/2 cup olives, sliced
1/2 cup chopped fresh basil
1 ounce Parmesan cheese or 1/2 cup freshly grated cheese
Salt and pepper to taste
4 sprigs fresh basil (optional for garnish)

1. Wash hands. Wash vegetables in running water.
2. Cut zucchini and squash in half lengthwise. Scrap the seeds using a teaspoon. Cut crosswise into 1/2 thick crescents.
3. Cook the pasta according to the package directions. Add the red pepper when 5 minutes remain to cook and then add zucchini and squash with 2 minutes remaining. Drain all and place in large bowl.
4. Meanwhile, whisk the lemon juice and zest with the olive oil.
5. Add the lemon juice-oil mixture, olives, basil, and cheese and toss to combine. Season with salt and pepper if desired. Garnish with basil if desired. Serves 4.

Nutrition info per serving (2 cups)
Calories 310
Carbs 51 g
Saturated fat 2 g
Protein 13 g
Fiber 7 g
Sodium 240 mg

Fresh Tomato Day

Friday, April 6 is Fresh Tomato Day. Tomatoes are one of the most readily available and versatile vegetables. Or is it a fruit?

Nutritionally and culinary-wise, tomatoes are considered a vegetables because of the way they are used and their nutrients. Botanically speaking, tomatoes are more similar to a fruit. Either way, this fruit/vegetable is high in nutrients and easy to use in many dishes.

Tomatoes are high in vitamin C, which is an antioxidant and good for our skin, helps with healing, and helps gums stay healthy. Food with vitamin C also help the body absorb iron, so tomatoes are a favorite paired with meat or plant foods with iron. Tomatoes also have potassium (which helps lower blood pressure), magnesium (good for bone health), and fiber.

Tomatoes are in season from July to October, so this is when you will find the best quality and best prices. Locally produced tomatoes are a tasty favorite in the summer. You can find tomatoes year-round in grocery stores, but prices and quality will vary.

Tomatoes should be stored at room temperature for up to a week. If they are not fully ripe, they will continue to ripen at room temperature if stored out of the sun. Make sure to rinse tomatoes with water before cutting or serving.  

Lycopene is another nutrient found in tomatoes. This antioxidant boosts health and is especially important for prostate health for men. Processed and cooked tomato products (such as tomato paste, sauce, ketchup, salsa, etc) have the most lycopene. The heating and processing techniques make this nutrient more readily available for the body. Try for a combination of fresh tomatoes and processed tomatoes to get all the nutrients listed above as well as lycopene.

Tomatoes are so versatile, you can eat them in many different ways. Add chopped tomatoes to a salad or pizza, slice tomatoes for your sandwiches or pair with mozzarella cheese for a snack. You can make your own pasta sauce, soup, or salsa using fresh tomatoes. They can be roasted in the oven or on the grill, or stuffed with anything you enjoy.

MU Extension has many guidesheets available to help you learn more about tomatoes. Here are some of the ones that are available.


Growing Home Garden Tomatoes, G6461 (free pdf download)
How to Can Fresh Tomatoes, GH1456 (free pdf download)
Freezing Vegetables, GH1503 (free pdf download)
Tomatoes from Harvest to Health, MP587 (.25 charge)
Seasonal and Simple: A Guide for Enjoying Fresh Fruits and Vegetables ($15.00 charge)