December Cook It Quick

Do you use Pinterest? You may find the happy healthy holidays pinterest board in the December Cook It Quick newsletter fun and helpful!

Here's what else you can find in the December Cook It Quick newsletter from University of Nebraska Lincoln:

• Roasted baby carrots with garlic
• Wasabi trail mix
• Sweet potato casserole
• Quick oven smashed potatoes
• Gluten-free holiday recipes
• Chunky cranberry dip
• Beef roast for the holidays
• Roasted peppered pork loin

Check it out now!

In the mood for soup?

It seems like more of us get in the mood for soup when it's cold and wintry outside. This time of year is a perfect time to try a new soup. Add the ingredients that your family enjoys, be creative, and don't forget the seasonings.

University of Nebraska Lincoln Extension has a resource called Simple Soups and Stews. You will find the following recipes on their page:

• Ten minute corn chowder
• Turkey stew
• Turkey or chicken soup
• Italian white bean soup
• Ground beef - corn chili with rice
• Brunswick stew
• Quick chili

Some other soup tips:

• Making your own soup at home can help control the sodium, which is the enemy in most canned soups.
• Soups can be a full meal by adding crackers or bread or you can serve with a salad or a sandwich for an appetizing meal. Add fruit for dessert and you have a well-balanced and tasty meal.
• Broth-based soups are healthier than creamy soups. Nonfat milk and a little flour can thicken a soup without adding a lot of calories or fat.
• Keep a plastic bag in the freezer and add leftover veggies to it anytime you are cooking. After a while, you will have a veggie medley to throw in your soup.
• Your slow cooker can do the work for you while you are at work, running errands, or busy at home. Slow cooking also helps blend the flavors.
• Don’t forget the seasonings. The right mix of ingredients and seasonings can make a boring soup take on a new appeal!
• Use low-sodium broth to cut the sodium in your soup recipes. You probably will not even notice the difference.
• Canned tomato sauce, diced tomatoes, or vegetables can be a quick addition to soup. They are a little higher in sodium, but can add good nutrients to your soup.
• Whole grains such as quinoa, barley, corn, or brown rice can add some fiber to your diet and help you meet the goal to make half of your grains whole.
• Canned beans are also great to add to any soup. Rinse them to remove up to half of the sodium. Try black beans, great Northern beans, kidney beans, or cannellini beans. They are inexpensive and add protein to your soup.
• Plan to eat leftover soup within three to four days. Never leave soup out at room temperature for more than two hours.
• It is best to repackage soup into smaller containers for refrigeration, rather than putting the entire pot in the refrigerator. A big pot of soup will take longer to cool completely and bacteria may grow rapidly and make it potentially unsafe to eat. It could take a large pot of soup up to 24 hours to cool completely. Plus, smaller containers make it easier to re-heat for leftovers!

Nutrition Mythbusters blog

Some of my colleagues in University of Missouri Extension have a blog called Mizzou Nutrition Mythbusters. Check out the most recent post and their archives here.

Cook it Quick newsletter - Oct/Nov 2013

The Cook it Quick newsletter from University of Nebraska Lincoln Extension has one of my favorite topics this month - slow cooker recipes. There is also a Thanksgiving Pinterest board to help prepare and serve food on the holiday.

In this month's issue, you will find a slow cooker meals handout along with many recipes. Slow cookers are great this time of year and make it easy because they do the work for you. Time to get out those slow cookers and make use of them!

Managing Halloween and the candy monster

Here is a link to a great article on MissouriFamilies called "Managing Halloween and the Candy Monster."

Food Safety info

MissouriFamilies has a page with some food safety updates from October 2013 as well as a fact sheet on the recent outbreak of salmonella in chicken.

The October monthly update has information on:

• Food safety in pregnancy
• Tailgating food safety
• Product dating
• Food safety Q&A
• And more.

Dietary Supplements: Vitamins and Minerals

Colorado State Extension has a great fact sheet on dietary supplements, vitamins, and minerals. 

Here are some quick facts from that article:

• Most individuals can obtain all the vitamins and minerals needed to meet the recommended dietary allowances and adequate intakes by eating a variety of foods.
• Dietary supplements, including multivitamins and multiminerals, do not guarantee protection against disease.
• Large doses of either single nutrient supplements or high potency vitamin and mineral combinations may be harmful.
• Although vitamin deficiency is rare, it may occur when nutrients are limited in one’s diet, or as a result of a secondary deficiency caused by tobacco, alcohol use, or disease.
• Consult a medical professional before taking any self-prescribed single nutrient supplements.

In this fact sheet, you will find:

• What are dietary supplements?
• Who may need to consider a supplement?
• Choosing a supplement
• Health risks 
• Myths/facts related to supplements
• Common nutrients and their food sources

Link to Dietary Supplements: Vitamins and Minerals 

Many uses for pumpkin

The most popular use of pumpkins this time of year is for jack-o-lanterns and fall decorations. But pumpkin is healthy and versatile, so we could be preparing and eating it in a variety of ways as well. Pumpkin provides fiber, vitamins A and C, potassium and protein.

Here are some guidelines when choosing a pumpkin for cooking:

• Choose a small pumpkin that weighs between two and six pounds.
• “Pie pumpkin” or “sweet pumpkin” is a good choice, but the jack-o-lantern variety also works just fine for eating.
• Look for a pumpkin that has one or two inches of stem left. Pumpkins with shorter stems decay more quickly.
• Choose a pumpkin that has a rich orange color with skin that cannot be easily broken or scratched by your fingernail.
• For every pound of whole pumpkin, you can expect to get one cup of pumpkin puree.

If you want your pumpkin to have multiple uses, you can first paint a funny face on it for a decoration using non-toxic paints. After the holiday, you can wash and cook it.

To use the pumpkin for maximum benefit, don't throw out the seeds — they can be roasted and eaten. Start by removing the stem with a sharp knife. Cut the pumpkin in half and scoop out the seeds and scrape the stringy part away. Wash the seeds in warm water and spread them out to dry. To roast, spray pan with oil and spread seeds thinly on the pan. You can sprinkle the seeds with salt or any seasoning that appeals to you (such as cheesy popcorn or Cajun seasoning). Bake in a 250 degree oven for 15-20 minutes.

There are three ways to prepare the pumpkin in order to make pumpkin puree.

• To bake: Cut the pumpkin in half, place the cut side down on a cookie sheet and bake at 350 degrees until fork tender or about an hour.
• To microwave: Place half of the pumpkin cut side down on a microwave safe plate and microwave on high for fifteen minutes or until fork tender.
• To boil: Cut the pumpkin into large chunks and rinse in cold water. Place the chunks in a large pot in about an inch of water. Cover the pot and boil for 20-30 minutes until tender.
• After following one of the three methods above to prepare it, you can now make the puree: Cool and peel the pumpkin and use a food processor, blender, ricer or potato masher to puree it.

Pumpkin puree can be used in any recipe in which you use purchased pumpkin. Pumpkin puree can be frozen at 0 degrees for up to one year.

If you have pumpkins but you're not quite ready to cook them, keep in mind that pumpkins can be stored for several months if kept at 50-55 degrees in a dry airy place.

This article was written by Tammy Roberts, Nutrition and Health Education Specialist, Bates County. You can find the article on MissouriFamiles as well.

Selecing the right apple

Janet Hackert, Nutrition and Health Education Specialist, University of Missouri Extension, wrote that apples are one of the more common fruits and there are lots of varieties to choose from. As we enter the height of the apple harvest, knowing how to select the best apple for the preparation or eating method can make all the difference. Here are some suggestions from The Visual Food Encyclopedia.


For eating out of hand, select a firm, juicy, tasty, crisp apple. Many varieties make good eating apples, raw and as is.


Pies do best with a drier, slightly acid apple and one that does not disintegrate when heated. Braeburn, Cameo, Cortland, Fuji, Golden Delicious, and Jonagold are good pie varieties. Granny Smith apples are sometimes called for by name in recipes because of their tartness, perfect for a culinary delight.


For oven baking, choose a sweet apple, but one that retains its shape. Cameo, Cortland, Golden Delicious, Jonagold, and Pink Lady apples work well for this.


Some apples retain their color better than others. These are preferred varieties for eating fresh and for making into applesauce. Some varieties that work well for sauce include Braeburn, Cortland, Fuji, Gala, and Jonagold. Golden Delicious apples make a tasty applesauce, but because they tend to hold their shape when heated, they would work better for stewed apples.


When making juice or cider, a mix of varieties is recommended. The blend brings out the sweetness of some and the tartness of others, making for a rich flavor.


Notably missing in these lists is the Red Delicious. Though just right for eating raw – by themselves, with cheese or peanut butter, or cut in a salad – they do not hold up to heat well.

Resource:
Selecting the Right Apple by Janet Hackert on MissouriFamilies

Orange vegetables in season now

Orange vegetables get their color from beta carotene, which is a form of vitamin A. Vitamin A is needed for healthy vision, prevention of night blindness, and may play a role in prevention of macular degeneration. It is also useful in reducing risk for heart disase and some types of cancers due to the antioxidant activities in vitamin A.

The orange vegetables in season right now are carrots, pumpkin, and sweet potatoes.

In addition to vitamin A, carrots also have potassium, which is helpful in lowering blood pressure; vitamin K, which helps with blood clotting, blood cells, and bones; and fiber, which keeps us regular and controls cholesterol levels.

Pumpkin has the same nutrients as carrots, plus magnesium, which help with bone health. Sweet potatoes also have similar nutrients.

Here are a few recipes that use seasonal orange veggies:

• Pumpkin and zucchini bread
• Mediterranean roasted pumpkin seeds
• Pumpkin bars
• Chipotle sweet potatoes
• Roasted sweet potatoes
• Carrot couscous
• Lemon chicken with carrots
• Carrot cupcakes

Try one of these recipes with your family this week.

You can also find many more recipes on the MissouriFamilies Fox 4 Healthy Habits recipes page.

Consumer scammers exploit Affordable Care Act sign-up

Check out this story and podcast from Brenda Proctor with MU Extension.

October is Pasta Month

October is Pasta Month. Most of us probably eat pasta fairly regularly. It is inexpensive, easy and fast to cook, and enjoyed by adults and children of all ages.

The current USDA MyPlate recommendation is that one-fourth of your plate should be grains, which includes pasta. MyPlate also recommends that half of your grain intake should be whole grains. There are many varieties of whole grain pasta available, so include that to meet the whole grain recommendation. Whole grains have more fiber and nutrients than regular (white) pasta.

Try to add pureed or sliced vegetables to your pasta sauce. Carrots, celery, spinach, and onions can be added to add more fiber and nutrients and not compromise the taste. Garlic and other seasonings can add good flavor to pasta sauce without adding more salt.

Canned tomato sauce can have a lot of sodium. You can make your own using fresh tomatoes if you have them, or look for varieties that have less sodium. Many pasta sauces also have sugar, so read your food label to see what’s in the pasta sauce you buy. Many pizza sauces taste similar to spaghetti sauces, but have less sugar. The consistency may be a little different, but the taste should be similar. 

Many people think pasta will make them gain weight if they eat it, because pasta is high in carbohydrates. Actually, it’s the amount of pasta we eat that may make us gain weight. Usually when we eat pasta, we eat a large serving. Next time you have pasta, try to use less pasta and more vegetables. We also may use creamy sauces that are high in fat or eat a lot of bread with pasta. Large servings, creamy sauces, and too much bread will pack on the pounds, not just the pasta itself.

One healthy way to eat pasta is to make whole grain pasta with olive oil and lots of vegetables (zucchini, broccoli, carrots, tomatoes, spinach, onions, etc). Season with garlic, oregano, basil and top with a bit of cheese to get three of the food groups. Add some tuna, grilled chicken, or beans for a protein kick and to get four food groups. The more colorful the veggies you use, the bigger variety of nutrients you will get from your pasta.

Pasta from restaurants tends to be higher in calories, fat, and sodium than if we make it at home. They are also usually large servings. Split the order of pasta with someone else, take half of it home for leftovers, or ask for a smaller portion or lunch portion to cut back on the calories, fat, and sodium.

Flexible salsa recipe

In the salsa canning classes from MU Extension's food preservation series, many participants ask if they can use their own recipe to can salsa. The answer to that is no, due to safety reasons.

Salsas are a mix of low acid (peppers, onions) and mid- to high-acid (tomatoes, lemon juice/vinegar) ingredients. If the proportion of those is off and the salsa is not acidic enough, botulism can survive the canning process and possibly make someone sick. Botulism does not like an acidic environment, so it is vital to make sure we follow a tested recipe with enough acidity to safely can our salsa in a boiling water bath canner. That's why low-acid foods are canned in a pressure canner, the temperature is much higher and will kill any botulism spores. Acidic foods (like a tested salsa recipe, as well as fruits, jams/jellies, pickles) can be canned in a boiling water bath canner. The National Center for Home Food Preservation has more information about safety on their "Ensuring Safe Canned Foods" webpage.

It is only recommended to use a tested recipe to can salsa, such as one from Ball Blue Book, USDA, National Center for Home Food Preservation, or a state Cooperative Extension (like University of Missouri Extension). It is perfectly fine to make your own recipe and freeze the salsa, or eat it fresh.

There is no inexpensive way to test homemade salsa recipes, but recently the National Center for Home Food Preservation tested and released a "choice" salsa recipe.

This recipe uses 6 cups of tomatoes, 9 cups of peppers/onions (you can choose the types of onions and peppers and what combination you want, but it must equal 9 cups), 1 1/2 cups of commercial lemon juice, and 3 teaspoons canning or pickling salt. Make sure you read through all of the instructions to properly prepare the ingredients.

You must also know your altitude before using a boiling water bath canning because the processing time will vary depending on altitude. In Missouri, you can find a map of the altitudes on the MU Extension guide sheet, "Before You Start to Can, Learn the Basics."

Other resources:
National Center for Home Food Preservation
National Center for Home Food Preservation choice salsa recipe
MU Extension Home Food Preservation guide sheets
MU Extension Tantalizing Tomatoes guide sheet

Coffee Day is September 29

This blog posting was also posted last year - but it deserves a repeat!

Many people like to start the day with a fresh cup (or cups) of coffee. In the past, it was believed that coffee could be harmful. But research has shown that, overall, there is little evidence of health risk and there is actually evidence of health benefits for adults consuming moderate amounts of coffee (3-4 cups per day, providing 300-400 mg per day of caffeine).

September 29 is National Coffee Day and there are reasons to celebrate this beloved beverage. Coffee has many health benefits. Preliminary studies have indicated these possible valuable benefits:

·         Lowers risk for Type 2 diabetes

·         Lowers risk for Parkinson's disease

·         Protects against development of colorectal cancer

·         Lowers risk for cirrhosis and liver cancer

·         Reduces risk for all-cause mortality

However, some people are more sensitive to the adverse effects of coffee so they should eliminate or reduce consumption. This includes:

·         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 absorption of the iron. However, vitamin C can help offset that effect, or you can drink coffee between meals rather than during meals.

 

A plain cup of brewed coffee only has between 2 and 5 calories. But adding extras to our coffee can add extra fat and calories. Here are some common coffee drinks and the amount of calories and/or fat in each:

·         Iced coffee (without syrup or with sugar-free syrup) – 16 ounce 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 ounce has between 300 and 400 calories and 9 to 18 grams of fat

·         Vanilla latte (with syrup and 2% milk) – 16 ounce has between 250 and 300 calories and 6 to 8 grams of fat

·         Sugar-free vanilla latte (with nonfat milk) – 16 ounce has between 90 and 150 calories and no fat (this option has quite a bit less fat and calories than the regular vanilla latte)

·         Pumpkin spice latte (with 2% milk) – 16 ounce has about 300 calories and about 6 grams of fat (switching to nonfat milk saves you about 50 calories)

·         Mocha (with 2% milk) – 16 ounce 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)

·         Cappuccino that you buy at a convenience store would be similar to the mocha amount, and could have even more fat and calories if made with whole milk

·         Medium frappe or frappuccino (coffee with ice cream) – 16 ounce has 500+ calories and anywhere from 5 to 20 grams of fat, depending on what type

·         Whipped cream will add over 100 additional calories to any of these drinks

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 and just stick to the plain cup of brewed coffee.

 

References:

Micronutrient webpage on coffee from Linus Pauling Institute at Oregon State University;
Starbucks and McDonalds nutrition webpages

This article is also available on the MissouriFamilies website

 

Storing herbs and garlic in oil

Storing herbs and garlic in oil for cooking may seem like a great pair for cooking and flavoring, but in fact, this can provide the perfect environment for the botulism toxin to survive and thrive.

Herbs, garlic, and oil are all low-acid foods. Botulism can make low-acid foods unsafe to eat if they haven't been properly stored or processed. Other low-acid foods include vegetables, meat, and mixtures of those two (spaghetti sauce with meat). All low-acid foods must be canned using a pressure canner to reach a safe temperature of 240 degrees F. Heating to that temperature for a specific amount of time (determined based on the food and size of the jar being used) will kill any botulism spores. There are currently NO recommendations to pressure can herbs, garlic, or oil mixtures. Cooking the garlic does not help prevent botulism either.

Commercial prepared mixtures of herbs, garlic, and oil have strict procedures that aren't available for home use. There is no safe way to prepare these at home. You cannot add vinegar or acid to a mixture to make it safe.

Herbs, garlic, and oil mixtures can be prepared fresh and stored in the refrigerator to be used within 2-3 days. They cannot sit out at room temperature because the "danger zone" (temperatures of 40-140 degrees, which includes room temperature) favors conditions for botulism to grow and reproduce. This toxin can cause serious illness if a food is consumed that has been contaminated. There is no way to smell or taste the toxin.

If you have done this before, do not do it again. Maybe no one got sick the time before, but all it takes it one time for someone to become very ill. There is no surefire way to tell if someone had a light case of botulism, sometimes we attribute food borne illness to something else - like indigestion or "I ate too much." Food borne illness can range from very light to very severe.

Herbs, garlic, and oil can be mixed and stored in the refrigerator for a few days. Or, just mix them into your recipes and cooking. Commercially prepared mixtures are fine, but don't try this at home!

 Resources:

• Colorado State University Extension also has some more information about flavored vinegars and oils. 
• The National Center for Home Food Preservation has a little more information about herb and oil mixtures.

Safe and healthy tailgating and barbeques

With football season underway and the end of the summer approaching, tailgates and barbeques are being enjoyed by many. Food safety is especially important during those two fun celebrations. Here are some ways to keep you and your family safe to prevent food borne illness, but still enjoy barbequing and tailgating.

1. Food should not be left out for more than two hours. When the temperature reaches 90 degrees, this is decreased to one hour. Temperatures lately have been in the 90's, so this is very important to remember. Bacteria grow very rapidly and can reach an unsafe level in that amount of time. A better idea is to keep the food cold in a cooler or refrigerator, but just place out what is needed and refill accordingly.

2. Keep everything clean. Wash your hands often and make sure plates and utensils are clean. Washing your hands is best, but if water is not available, hand sanitizer is a second option. Keep your kitchen (especially the sink) clean and clean up any messes from food.

3. Prevent cross-contamination. It is not necessary to wash "ready-to-eat" or "pre-washed" bagged greens or raw meat, because the risk of cross-contamination is high. Keep raw and cooked foods separate. If you are working with raw foods, make a bleach solutions of one tablespoon of bleach to one gallon of water to sanitize. Use this to wipe down surfaces and either wait 30 seconds to wipe off, or just let air dry.

4. Use a meat thermometer. This is the only surefire way to tell if a food is done. Poultry should be cooked to a temperature of 165 degrees F, steaks should be at least 145 degrees F, and ground meat should be 160 degrees F.

5. It is necessary to wash fruits and vegetables before eating. Think about how many people may have touched those foods before you eat them. Don't forget the ones that have a peel (bananas) too. The exception is "pre-washed" or "ready-to-eat" bagged greens. You should also wash canned goods before opening, to get off any dust or contaminants on that lid.

6. Do not thaw meat on the counter. If it reaches a temperature of 40 degrees for more than two hours, it is unsafe to eat and could potentially cause someone to get sick. Bacteria grow rapidly between 40 and 140 degrees, which is the temperature foods reach when you thaw on the counter. Plan ahead and thaw in the refrigerator, thaw in a cold water bath in the sink (change the water every 30 minutes), or thaw in the microwave just before cooking.

7. Cooking does not kill all bacteria. Cooking to a proper temperature does kill some harmful bacteria, but if that food has been left out and bacteria were able to multiply rapidly, they may have left behind dangerous toxins.

For more information, check out the FoodSafety.gov website.

September Cook It Quick newsletter

The September issue of the Cook It Quick newsletter is hot off the press from the University of Nebraska Lincoln Extension. In this issue, you will find:

• Cucumber salad with tomatoes
• Lemon velvet supreme
• Confetti bean salsa
• Old-fashioned bread pudding
• Black bean and rice salad
• Manly muffin meatloaf
• Fruit smoothie

If any of those sound good to you, check out the September Cook It Quick newsletter. Hopefully you will have an idea for a new snack, side dish, or meal from the recipes on there.

Questions about the Affordable Care Act?

The Healthcare.gov website has a wealth of reliable information about health care coverage. The Health Insurance marketplaces begin open enrollment on October 1, 2013, so it is essential that we educate ourselves before then.

Some common questions that are answered on the site include:

• What is a Health Insurance marketplace?
• What if I have job-based insurance?
• What do small businesses need to know?
• How does the health care law protect me?
• What if I'm self-employed?
• What if someone doesn't have coverage?

All of these questions, plus many more, are answered on the Healthcare.gov website. The website is broken down into information for individuals and families as well as information for small businesses.

The best thing anyone can do right now is become informed and learn as much as they can about the Affordable Care Act. The video (from the Healthcare.gov website) below is less than two minutes and gives more information about the Health Insurance Marketplaces.

Resource:
Healthcare.gov website

Farmer's Market Week

This week (August 5-11) is Farmer's Market Week.

USDA has a great webpage on why you should shop at a Farmer's Market. Watch their video to learn about the benefits of buying fresh, nutritious, delicious and locally grown foods. 

Here are a few of their reasons why you should shop at a Farmer's Market.

1. Farmer's Markets are easy to find. Use the USDA Farmer's Market search to find one near you. 

2. You can try a new fruit or vegetable. Lesser known fruits/veggies are sometimes offered at Farmer's Markets, so use that as an opportunity to try a new one!

3. Buy foods and see how they fit with Choose MyPlate. Create a healthy plate with tasty foods!

4. Farmer's Markets can be important anchors for communities. Meet local farmers, learn about local produce, and support local businesses.

5. Fresh fruits and vegetables are full of antioxidants and phytonutrients. These substances boost health in many ways.

6. Freshly picked ripe fruit is at peak quality. Flavor and nutrition are highest at this time. 

7. You are supporting local farmers and businesses. Buying local is always a good idea.

 What about food safety at the Farmer's Market? You can find more about Farmer's Market food safety from this resource. 

Sources:
USDA Farmer's Market
Foodsafety.gov

August Cook It Quick newsletter

The August Cook It Quick newsletter from the University of Nebraska Lincoln Extension is now available. In this issue, you will find information on:

• Cucumber, lemon, mint cooler drink
• Fast one-dish pasta and shrimp
• Recipes for freezer jam (no canning required)
• Green beans for salad
• Fruity smart tarts
• And much more!

I hope everyone enjoys this newsletter as much as I do! I love the recipes and tips that are provided in each issue.


Resources:
August issue of Cook It Quick. 

Archives of the Cook It Quick newsletter.

Hamburger Day

Sunday, July 28 is Hamburger Day. This time of year is a great time to fire up some hamburgers on the grill. There are so many different ways to make a unique hamburger, so be creative!

It's important to remember the four food safety rules when grilling and cooking hamburgers (or any food). Those rules are:

• Cook - cook your hamburger properly. Use a meat thermometer to make sure your hamburger reaches an internal temperature of 160 degrees F. Color is not an indicator of doneness. 
• Chill - ground beef should be stored and thawed in the refrigerator. If you bought ground beef and will not be using it within a few days, freeze it. It is not safe to thaw ground beef on the counter top, because bacterial growth could cause illness. Thaw in the refrigerator or use the microwave to thaw just before cooking.
• Clean - clean countertops, sinks, and cutting boards immediately after contact with ground beef. Cross-contamination from the meat and/or juices could occur if they are not cleaned properly. If you are using a plate to take hamburgers to the grill, use a clean plate after they are cooked to avoid cross-contamination. 
• Separate - keep ready-to-eat foods and fruits/vegetables separate from raw meat in your grocery cart, grocery bags, and in the refrigerator. Once again, cross-contamination could occur if not. 

After cooking hamburger, be creative with your toppings. Load up on veggies, but try to lessen higher fat sauces and dressings.  For some new and creative hamburger recipes, visit the Missouri Beef Industry Council website and type in "hamburger" in the search box for recipes.

Other resources on ground beef and grilling:
Ground beef basics - purchase to plate from National Cattleman's Beef Association
Tips on safe summer grilling on MissouriFamilies. 
Can eating grilled meats cause a cancer risk on MissouriFamilies.
Choose lean ground beef for better health on MissouriFamilies.

Canning and freezing resource on Pinterest

Here is a great resource on Pinterest about canning and freezing from the University of Nebraska Lincoln.

Summer recipes

Are you looking for some tasty new summer recipes?

There are a few new recipes posted in the Fox 4 Healthy Habits site on Missouri Families by Susan Mills-Gray and Tammy Roberts (Nutrition and Health Education Specialists with MU Extension). New recipes include:

• Black bean and veggie quesadillas (easy but tasty)
• Frittata (I made this one myself a few weeks ago, simple and freezable for quick meals later)
• 4th of July cupcakes (yum)
• Spinach salad
• Gazpacho (great for summer tomatoes)
• Mini eggplant pizzas

Eight foods you should be eating everyday

How many of these eight foods do you eat on a regular basis?

• Spinach
• Blueberries
• Black beans
• Walnuts
• Oats
• Yogurt
• Tomatoes
• Carrots

Want to know why these eight foods are superstars? Read more on Smart Choices to Make Everyday on Missouri Families. 

Peach Month

One of the fruits to celebrate in July is peaches. Peaches are a tasty summer treat and can be eaten in a variety of ways.

 

Peaches are in season in June, July, and August, so now is the perfect time to eat more peaches because they are reasonably priced and good quality. They are a good source of vitamin A and beta carotene, which are antioxidants that help reduce risk for diseases and good for healthy vision.

Peaches also have potassium to help manage blood pressure levels, and magnesium for strong bones, nerves, and muscle contraction. Just like other fruits and vegetables, peaches also have fiber, which helps lower cholesterol and keep us regular.

When choosing peaches, choose firm peaches that give to gentle pressure and have a strong, sweet smell. Peaches should be stored in the refrigerator for three to five days. To ripen peaches, place them in a brown paper bag at room temperature. Peaches are a quick snack, because all they need is a quick rinse before eating.

If you have extra peaches this summer, University of Missouri Extension has information about canning or freezing peaches. Stop by the MU Extension office or look online at http://extension.missouri.edu.

Peaches can be served with breakfast, snacks, dessert, or anytime. They can be eaten whole or sliced and added to yogurt, oatmeal, ice cream, or many other dishes.

If you have questions or ideas for future articles, please contact Melissa Bess, Nutrition and Health Education Specialist with University of Missouri Extension. Call the Camden County Extension Center at 573-346-2644 or email Melissa at bessmm@missouri.edu.

 

Grilled peaches (from MU Extension publication Seasonal and Simple)

6 ripe peaches

3 teaspoons sugar
1 teaspoon ground ginger
1 lime
½ cup honey

Cut peaches in half and remove the pits. Dust the cut side of each half with sugar and ginger. Grill under golden brown, about 6 to 7 minutes. Grate zest from lime, then squeeze the juice into the zest and add honey. Serve peaches with ice cream drizzled with lime and honey sauce.

July Cook It Quick newsletter

The July Cook It Quick newsletter from the University of Nebraska Lincoln Extension is now available. In this issue, you can find:

• A chicken breast recipe with only three common ingredients to use in many ways
• 4th of July star appeal dessert (see picture, looks delicious)

 

• Dill cucumber sauce using Greek yogurt, great for toppings or dip
• Banana kale smoothie
• Farmer's market salsa

If you have missed any of the Cook It Quick newsletter, you can find the past issues online. You might find some new and healthy recipes!

Looking for a new way to flavor your foods?

If you are trying to cut back on salt, but find your foods are lacking in flavor, here are some blends that may help. You can combine these ingredients in a jar and cover tightly. Shake before sprinkling on foods and store in a dry, dark place.

Chinese five-spice (for chicken, fish, or pork)
Blend 1/4 cup of ground ginger, 2 tablepoons of ground cinnamon, 1 tablespoon of ground all-spice, 1 tablespoon of anise seeds, and 2 teaspoons of ground cloves.

Mixed herb blend (for salads, pasta salads, steamed veggies, vegetable soup, or fish)
Blend 1/4 cup of dried parsley flakes, 2 tablespoons of dried tarragon, 1 tablespoon of dried oregano, 1 tablespoon of dill weed, and 1 tablespoon of celery flakes.

Curry blend (for rice, lentil, veggie dishes, and chicken)
Blend 2 tablespoons of turmeric, 2 tablespoons of ground coriander, 1 tablespoon of ground cumin, 2 teaspoons of ground cardamom, 2 teaspoons of ground ginger, 2 teaspoons of black pepper, 1 teaspoon of powdered cloves, 1 teaspoon of cinnamon, and 1 teaspoon of ground nutmeg.

Italian blend (for tomato-based soups, pasta dishes, chicken, pizza, focaccia, and herbed bread)
Blend 2 tablespoons of dried basil, 2 tablespoons of dried marjoram, 1 tablespoon of garlic powder, 1 tablespoon of dried oregano, 2 teaspoons of thyme, 2 teaspoons of crushed dried rosemary, and 2 teaspoons of crushed red pepper.

Mexican chile blend (for chili with beans, enchiladas, tacos, fajitas, chicken, pork, and beef)
Blend 1/4 cup of chile powder, 1 tablespoon of ground cumin, 1 tablespoon of onion powder, 1 teaspoon of dried oregano, 1 teaspoon of garlic powder, 1 teaspoon of ground red pepper, and 1/2 teaspoon of cinnamon.

Greek blend (for seafood, poultry, and herbed bread)
Blend 3 tablespoons of garlic powder, 3 tablespoons of dried lemon peel, 2 tablespoons of dried oregano, and 1 teaspoon of black pepper.

Easy dip blend (for mixing with cottage cheese, low-fat sour cream, plain Greek yogurt, chicken, or fish)
Blend 1/4 cup of dried dill weed, 1 tablespoon of dried chives, 1 tablespoon of garlic powder, 1 tablespoon of dried lemon peel, and 1 tablespoon of dried chervil.

Resource:
American Dietetic Association (now called the Academy of Nutrition and Dietetics) Complete Food and Nutrition Guide, p. 167

Stay hydrated this summer

The warmer temperatures are a good reminder to make sure we are drinking plenty of fluids. Here are some tips to make sure you are staying hydrated:

• Water is the best thing you can drink. Our bodies are 45-75% water, so it is definitely an essential nutrient. If plain water is too boring or doesn't fit your taste, try adding some lemon, lime, or a calorie-free flavoring.
• Check the color of your urine. It may sound gross, but it's an indicator of your hydration level. Urine should be clear to very light yellow. If it is darker yellow, you need to drink more fluids. 
• Carry around a cup or bottle of water around the house, at work, or in the car. This makes it easy to sip water all day.
• Limit caffeine. Too much caffeine can cause a mild diuretic effect, so go easy on the caffeinated drinks.
• Limit juices. If you drink fruit juice, make sure it's 100% fruit juice. Even then, you should limit fruit juice intake to no more than 4 ounces a day (that goes for kids too). Too much juice adds too much extra sugar to our diets.
• Milk is a good choice to get your calcium, vitamin D, and some protein. Switch to low-fat (1%, 1/2% or skim) if you are drinking whole milk or 2%. You will still get the same nutrients, but less fat. Chocolate milk (1%) is a good snack after working out, it can help replenish your muscles.
• If you do not like milk or cannot tolerate it, try another non-dairy alternate. Soy milk, rice milk, coconut milk, almond milk, etc can provide similar nutrients to milk. Check the labels and make sure it has been fortified with calcium and vitamin D and does not have extra sugar added. 
• Avoid energy drinks. There is absolutely no benefit or reason for children or adults to consume these drinks
• Cut back on soda if you drink it. Regular soda can add extra sugar to our diets and lead to weight gain. The jury's still out on if diet soda makes you crave sweets more and the link to weight gain, so just limit sodas or quit drinking them altogether. 
• Cut back on sweet tea. You can get used to drinking unsweetened tea, but it does take some training. If unsweetened tea is too boring, try adding some flavor with lemon and a calorie-free powder or one of the tea-flavored powders (such as Crystal Light). Sweetened tea can add a lot of extra sugar to our diets. Unsweetened tea or water are much better choices. 
• Sports drinks, such as Gatorade or Powerade, are not necessary for most of us. If you are exercising hard for over an hour or playing sports for an extended amount of time (a tournament or multiple games) then a sports drink may be necessary. But for most casual exercisers or kids playing one game, plain water is just fine. Sports drinks do have extra electrolytes, but we also get those electrolytes (sodium, potassium) from lots of foods. 
• Bottled water is not necessarily better. Some bottled water is very similar to tape water, but has been filtered. These is no health benefit or nutritional difference in bottled water. Actually, bottled water does not have fluoride, like most public water supplies do have, which is good for children and teens teeth. It can be more convenient, but is also more expensive.

12 Common Workout Myths Debunked

I came across an article in the Huffington Post called "12 Common Workout Myths Debunked" and it was a great summary of a lot of the information that I try to share with individuals who are physically active or wanting to be more active. Here are the 12 myths listed in the article and I have added my commentary after each myth. You will also find more information in the article from the Huffington Post.

• Sit-ups and crunches are most effective for six pack abs. There are a variety of exercises that will target your core (abs and back) muscles. Core exercises coupled with healthy eating help tone the tummy.
• Cardio burns the most calories. Cardio may burn more calories while you are doing it, but weight training burns calories during AND after activity. It will help keep your metabolism going long after activity and more muscle burns more calories.
• Stretching is best before working out. Stretching is best when your body is already warmed up, so start with a simple warm-up (walking or marching in place for 5 minutes) before activity. Stretching can be done as a cool down at the end of activity to help improve flexibility and help prevent soreness.
• Weight lifting will bulk you up. Women will not bulk up from a regular weight training program. Our bodies do not have the testosterone to do this. Weight lifting will help burn calories and tone our muscles so do not be afraid to challenge yourself with weight training. No need to avoid heavier weights either, if a weight does not feel difficult after about 8-12 repetitions, it is not heavy enough.
• You need eight glasses of water daily. Listen to your thirst and drink accordingly. Pay attention to the color of your urine (it should be very light yellow to clear) and if it is too dark, you need more fluids. Replacing higher calorie beverages (soda, sweet tea, energy drinks) with water can also help with weight loss efforts.
• Go gluten-free to lose weight. Gluten-free products are not necessarily healthier than products with gluten and it certainly is not necessary to avoid gluten unless you have a medical reason. Gluten-free products may have more sugar than products with gluten.
• It's too late to get in shape. It is never too late to start being physically active, even if you start with 5-10 minutes a day and work up from there. Set goals for yourself and see what progress you can make.
• You need a long workout. A workout lasting 20-30 minutes can be just an effective as a longer workout, provided you are using your time efficiently. An even shorter workout is better than no workout at all.
• You need a gym membership to get results. A gym works for some people, but there are many exercises you can do at home or outside. Walking in a park or doing an exercise DVD at home are easy ways to stay active without a gym membership. You can also do many weight exercises and stretches at home, including push-ups, crunches, squats, lunges, etc.
• If you are not in pain, you are not working hard enough. Soreness is common after activity, but too much is not a good thing. Too much could mean injury or that you overdid it. It is best to listen to your body and stop before pain occurs.
• You can spot reduce fat. You do not have a lot of choices on where the fat comes off when it does. The best way to reduce overall fat is by eating healthy and physical activity, but where it comes off it not up to us. You can tone muscles in certain areas but doing activities for those muscles, but that will not affect the fat.
• More exercise is always better. Rest is necessary to help the body recover and rebuild. Too many intense sessions do not allow this to happen and can also burn you out.

Reference:
12 Common Workout Myths Debunked

June Cook It Quick newsletter

The June issue of the Cook It Quick newsletter from University of Nebraska Lincoln has just been posted online. In this issue, you will find a comprehensive slideshare presentation on healthy cooking with herbs. This presentation has information on planting herbs, using herbs with foods and garnishes, recipes, and freezing/drying herbs. Check it out, it's a great presentation.

You will also find:

• Super duper easy hummus
• Cucumber salsa
• Tomato basil bruschetta
• Asparagus with toasted almonds and garlic
• Frozen fruit cups
• Iced tea with fresh mint
• A short quiz to test your summer food safety knowledge

This issue is just in time for Memorial weekend, so some of the recipes may come in handy for your parties, barbeques, or picnics.

Link:
June Cook It Quick newsletter (University of Nebraska Lincoln)

What's in season?

Planning your food purchases and planning meals is a lot easier when you know what foods are in season right now. Here are the foods that are in season in May and a few easy recipes:

Foods that are in-season right now through early June

• Asparagus
• Beets
• Broccoli
• Cabbage
• Carrots
• Cauliflower
• Greens (collard, kale, Swiss chard)
• Lettuce
• Peas
• Radishes
• Rhubarb
• Spinach
• Strawberries
• Turnips

Here are some recipes with the foods that are in season

• Easy broccoli quiche
• Fruity kale smoothie
• Spinach and feta pasta
• Rhubarb cobbler
• Asparagus fried rice

Barbeque Month

Warmer weather is quickly approaching so it's only appropriate that May is also known as Barbeque Month. Grilling can be healthy and tasty, but it's important to remember food safety to prevent bacterial growth and food borne illness. A barbeque is no fun if someone gets sick from improper food handling.

When shopping, pick up cold foods like meat and poultry last. Keep these foods separate from
others in the cart and while bagging foods. Always refrigerate perishable foods within 2 hours of grocery shopping. Place meats in the refrigerator or freezer when you arrive home. You should freeze meats that won’t be used within a day or two.

Completely defrost meats before cooking. The best method of defrosting is in the refrigerator. You can also fill the sink with cool water to defrost packages, but you need to change the water every couple hours. The microwave can be used to defrost foods if they are to be cooked immediately. Foods should not be thawed by placing them on the counter and left out for a period of time.

You should marinate foods in the refrigerator, not on the counter. If a marinade is used on raw foods, you must bring it to a boil before using the marinade on the cooked food to destroy any bacteria. The best option is to put aside some of the marinade for the cooked food before it is used on any raw foods.

A cooler should be used if food is to be transported to another location. Place the cooler in a cool or shaded area and avoid opening the lid too often. Pack beverages in a separate cooler than meat and poultry. Keep meat and poultry cold (below 40 degrees) until it is ready to be cooked.

 Make sure there are plenty of clean plates and utensils. Do not use the same plate for raw and cooked meats and poultry. There are harmful bacteria in raw foods that can contaminate safely cooked foods. If you are away from home, make sure there is water available for preparation and cleaning. If there is not, bring water from home. You can also pack clean clothes or wet towels for cleaning surfaces and hands.

Food should be cooked to a safe temperature to destroy harmful bacteria. Use a food thermometer to make sure the food has reached a safe internal temperature. The recommendations for internal temperatures are as follows: whole poultry should reach 180°F; breasts, 170°F. Hamburgers made of ground beef should reach 160°F; ground poultry, 165°F. Beef, veal, and lamb steaks, roasts and chops can be cooked to 145°F. All cuts of pork should reach 160°F.
After cooking, keep foods hot or on the grill until ready to be eaten. You can set them to the sides of the grill to avoid overcooking. At home, they can be kept in an oven or warming tray until ready to be eaten.

Refrigerate any leftovers promptly after eating. Food should be discarded if it is left out over 2 hours. Bacteria have multiplied to a dangerous rate after 2 hours when the temperature is between 40°F and 140°F.
Following four basic steps, clean, separate, cook, and chill, will ensure safe foods to eat and enjoy in the summer and year-round.

May Cook it Quick newsletter

The May edition of the Cook It Quick newsletter from University of Nebraska Lincoln Extension is now available.

In this edition, you will find:

• Yogurt smoothie 
• Chocolate granola apple wedges
• Black bean quesadillas
• Chicken Caesar salad
• Grilled summer veggies
• Zucchini and corn saute
• Slow cooker chunky applesauce
• Quick-toss tuna and cannellini bean salad
• Whole-wheat spaghetti with garlic, parsley, and lemon

My mouth is watering from looking at the pictures in the newsletter and thinking about the tasty recipes! So many of those sound easy, yummy, and especially good for spring meals!

Resource:
May Cook It Quick newsletter from University of Nebraska Lincoln Extension

Time for vitamin D

Vitamin D is a fat soluble vitamin, meaning it is stored and transported in fat and the body can store it. Vitamin D comes from two sources: food and sunlight. The skin can synthesize vitamin D from UVB rays from the sun (UVB rays are the ones responsible for sunburn). Food sources include  salmon, sardines, mackerel, milk, fortified cereal, fortified orange juice, and eggs. Other fortified foods may also have smaller amounts of vitamin D.

Vitamin D has many functions in the body and may actually act more like a hormone than a vitamin. The most well-known function of vitamin D is to help the body use and absorb calcium for bone health. Vitamin D is also important for immunity, prevention of cancer, blood pressure regulation, and insulin secretion. There is some research out there about vitamin D's role in muscle strength, depression, heart disease, prevention of diabetes, and autoimmune disease prevention.

Vitamin D recommendations were changed in 2010. Some experts still argue that the recommendations are not high enough. Vitamin D recommendations are measured in IU, or International Units, which is just a unit of measure. Recommendations for vitamin D are:

• Infant up to 12 months - 400 IU
• Children and adults (age 1 to age 70) including pregnant and breastfeeding women - 600 IU
• Adults  age 71 and up - 800 IU

It is tough to get the recommended amount of vitamin D from food alone. That's where the sun comes in handy. Although it is a good idea to wear sunscreen when in the sun, that prohibits the skin from receiving the UVB rays it needs to make vitamin D. Just 5-10 minutes in the sun (without sunscreen) three times a week will a fair skinned person all the vitamin D they need. If sunburn is a concern within that short amount of time, then sunscreen is necessary and a supplement may be useful. Here in Missouri, we cannot get vitamin D from the sun's UVB rays between November through March, so a supplement may be needed during that time.

Some groups are at risk for vitamin D insufficiency:

• Breast-fed infants - because breast milk does not have enough vitamin D, a supplement may be necessary, ask your physician.
• Individuals with dark skin - dark skin does not synthesize vitamin D as well, more sunlight or a supplement may be necessary. 
• Older adults - older adults do not synthesize vitamin D in their skin as well and they may spend more time indoors (especially if in a care facility), a supplement may be necessary.
• Obesity - obesity increases the risk of vitamin D deficiency, because more body fat stores make stored vitamin D less available, a supplement may be necessary.

Vitamin D supplements are fairly inexpensive and have a range of amounts from 400 IU to 2,000 IU. The Linus Pauling Institute recommends the following supplement amounts:

• Infants - 400 to 1,000 IU daily
• Children - 600 to 1,000 IU daily
• Adults - 2,000 IU daily

The American Academy of Pediatrics recommends a supplement of 400 IU of vitamin D daily for infants, children, and adolescents. Of course, a supplement may not be needed in the months of April through October if they are getting a small amount of sunlight (without sunscreen for a short time). If sunburn is a concern within that short amount of time, then sunscreen is necessary and a supplement may be useful.

In healthy individuals, vitamin D toxicity is unlikely in amounts under 10,000 IU. This could only occur from a supplement, vitamin D from the sunlight will not cause toxicity. The upper level intakes are set conservatively for vitamin D, but they are:
Infants (0 to 6 months) - 1,000 IU
Infants (6 to 12 months) - 1,500 IU
Children (1 to 3 years) - 2,500 IU
Children (4 to 8 years) - 3,000 IU
Children (9 and up) and all adults - 4,000 IU

As with any supplement for adults or children, you should consult with your health care provider before beginning vitamin D supplementation.

Reference:
Linus Pauling Institute, vitamin D

Walk those calories away

A recent study came out that illustrated that people who ordered from a menu that listed the minutes an average person would have to walk briskly to burn that particular food ordered less food than menus with calories listed or a menu with no calorie or exercise count. The study also showed there was no difference in the amount ordered by those viewing a menu with calories listed and a menu with no calories listed.

Here is an infographic that shows the amount of walking the average person would have to do to burn off certain foods. This is based on holiday foods and meals, but I thought it was a good illustration of some typical foods.

Would this influence your food decisions? Does this make you think twice about any indulgences you have?

References:
CBS News article on research study about menus listing calories vs. exercise vs. neither
Walking Away the Holiday Calories infographic

Healthy and tasty recipes

Are you looking for some new and healthy recipes? Need something new for breakfast, lunch, dinner or dessert? The Missouri families website has a big list of healthy and tasty recipes, here are some recent examples:

• Dark chocolate bread pudding
• Black bean nachos
• "Sneaky" grilled cheese (with hidden vegetables for kids)
• Cajun chicken strips
• Italian eggplant bake
• Carrot couscous
• And many more!

For more information:
Missouri Families website
Missouri Families Fox 4 Healthy Habits recipes
Missouri Families Grow Eat Grow sample recipes

Are these leftovers still good?

I get a lot of questions from people asking if their leftovers are still good, if the meat in their freezer is still good, or how long certain foods keep in the refrigerator.

I found this really neat infographic that used information from USDA and FDA that can help answer all those questions. Hopefully you will find it as useful as I have. If you want to share with others, send the blog address to them or send them the original website.

The Shelf Life of Food infographic by LindsaySnowOsborn.Original webpage at http://visual.ly/shelf-life-food. 

Garlic Day

Today is known as Garlic Day. Do you use this tasty addition to your recipes?

There may be a relationship between garlic and lowering total cholesterol and triglycerides, while also raising good cholesterol (HDL). Garlic dates back thousands of years to ancient cultures.

Garlic is usually planted in October (will be ready in late June or early July) or in very early spring (to be ready in the fall). It usually takes 9 or 10 months from the time of planting to have a crop.

Garlic is an inexpensive way to add flavor to almost any dish. It can be stored for up to three months in a cool, dark location. Do not freeze or refrigerate unpeeled garlic.

For a stronger garlic flavor, mince or chop the garlic very finely and put into dishes near the end of the cooking time. The smaller the garlic is chopped, the stronger the flavor will be.

For a lighter garlic flavor, add whole cloves while cooking and remove just before serving. The longer they cook, the less flavorful they will be.

If you don't have fresh garlic, you can substitute dried garlic, but the flavor will not be near as good. For 1 clove garlic, you should use 1/8 tsp garlic powder.

Garlic can be roasted, frozen, dried, or stored in wine or vinegar, or stored in oil (with extreme caution). The University of California Davis has information and instructions on all of these techniques in their publication Garlic: Safe Methods to Store, Preserve, and Enjoy.

If you have researched the health benefits of garlic and believe you want to try a garlic supplement, may sure you talk to your physician and/or pharmacist before adding it.

Health and wellness quotes

I love quotes. A short quote can be full of meaning and resonate with us. One of my favorite health and welless quotes is "The greatest wealth is health." - Virgil. Here are some others that I like:

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." -John F. Kennedy

"To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear." -Buddha

"To me, good health is more than just exercise and diet. It’s really a point of view and a mental attitude you have about yourself." -Albert Schweitzer

"Walking is the best possible exercise. Habituate yourself to walk very far." -Thomas Jefferson

"The patient should be made to understand that he or she must take charge of his own life. Don’t take your body to the doctor as if he were a repair shop." -Quentin Regestein

"In order to change we must be sick and tired of being sick and tired."  -Author Unknown

"Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning." –Thomas Jefferson

"If I'd known I was going to live so long, I'd have taken better care of myself." -Leon Eldred

"If you have health, you probably will be happy, and if you have health and happiness, you have all the wealth you need, even if it is not all you want." -Elbert Hubbard

"A good laugh and a long sleep are the best cures in the doctor's book."-Irish Proverb

"Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open."  -B.K.S. Iyengar

"Health is not valued until sickness comes." -Thomas Fuller

"It is health that is real wealth and not pieces of gold and silver." –Mahatma Gandi

"The part can never be well unless the whole is well."  -Plato

And one more, but a funny one: "Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon." -Doug Larson

What are some of your favorite health and wellness quotes?

Quote to make you think

Saw this poster on Twitter today:

“What fits a hectic schedule better, exercising 30 minutes a day, or feeling lethargic 24 hours a day?” - Unknown

Stress awareness month

April is Stress Awareness month. We all have different sources of stress and we all manage our stress in different ways. What may be stressful to one person may not be stressful to another.

As I was reading this morning, I came across an article with 101 simple pleasures to boost happiness. Reading those pleasures brought a smile to my face. How many of these simple pleasures boost your happiness? I copied some of my favorites here:

Simple Pleasures to Boost Happiness

• Seeing a baby light up with a big grin
• Watching your favorite childhood tv show
• Fresh bedding
• Getting a great parking space
• Making someone smile
• A great book
• A long walk on a cool day
• Unexpected good news
• The smell of a barbeque
• Seeing a rainbox
• Spring flowers blooming
• Coming across an old photo that makes you smile
• A long conversation with a favorite friend

After you read the list, are there others you would add? Do you stop to enjoy the moment when one of your simple pleasures happens?

The How of Happiness

Sonja Lyubomirsky has a book called The How of Happiness: A New Approach to Getting the Life You Want. The How of Happiness offers a new and potentially life-changing way to understand our innate potential for joy and happiness as well as our ability to sustain it in our lives.

The website also a section on discovering happiness. Did you know?

• Our happiness peaks around age 65.
• Hugs really do make people feel happier.
• The practice of replaying our happiest events can make you happier.
• Rich people aren't as happy as we would expect.
• Religious people are happier, healthier, and cope better with trauma.

If you didn't know those things and/or want to learn more about happiness, check out the section on Discovering Happiness. If you are looking for a new book to read, this one would be beneficial to most anyone.

Equivalent measures in the kitchen

Do you sometimes reach for a teaspoon when cooking and realize it's dirty? Reach for a tablespoon and cannot find it anywhere? Need to convert cups to liquid ounces for a recipe? Sometimes it can be tough to keep all the measures straight in the kitchen, so here are some equivalent measures to help you out.

3 teaspoons is equal to 1 tablespoon
2 tablespoons is equal to 1 fluid ounce
4 tablespoons is equal to 1/4 cup
8 tablespoons is equal to 1/2 cup
16 tablespoons is equal to 1 cup
8 fluid ounces is equal to 1 cup
2 cups is equal to 1 pint
4 cups (or 2 pints) is equal to 1 quart
4 liquid quarts is equal to 1 gallon

Cardinals opening day - red fruits and vegetables

Today is a holiday for many Missourians - it's the St. Louis Cardinals home opening day. The Cardinals red colors are a good reminder to eat some red fruits and vegetables. Here are some to try:

• Sweet red bell pepper. Most of us reach for a green bell pepper because they are readily available and usually more inexpensive. But, did you know that a red bell pepper has more vitamin C than an orange? Just one half cup of red bell pepper has about 95 mg of vitamin C, whereas a medium orange only has 70 mg. They also have potassium, folate, and fiber.
• Tomatoes. All tomatoes are a good source of lycopene, but actually cooked tomatoes products have more (like pasta sauces, canned tomatoes, tomato paste) because cooking actually increases the amount of lycopene. Tomatoes also have vitamin C, but cooking destroys that nutrient, so it's best to eat some raw tomatoes and some cooked tomatoes to get the best of both worlds. Tomatoes also have potassium, magnesium, and fiber.
• Radishes. Radishes also have vitamin C, as well as potassium and folate. Radishes are in season starting in April, so the best quality and best prices will happen this time of year, and also in the fall. 
• Strawberries. Strawberries are in season starting in May, so expect prices to decrease and quality to increase. Strawberries provide us with vitamin C, potassium, and fiber. 
• Beets. Beets are also in season starting in May (and in the fall too). They are a good source of folate, potassium, magnesium, and fiber.
• Cherries. Cherries aren't in season until later in May. They are a great source of vitamin C and fiber. 
• Apples are in season starting in May, but you can usually find good quality and reasonably priced apples year-round. They have vitamin C, fiber (more if you eat the peel), and potassium. 
• Watermelon. You will have to wait until later in the summer (August) for watermelon to be in season. Watermelon is a good source of vitamin A and vitamin C, as well as potassium and magnesium.

As you can see above, all red fruits and vegetables are good sources of vitamin C. Vitamin C is an antioxidant that protects our cells from damage and may help prevent cancer. Vitamin C is also important for healing, healthy skin, bones, and teeth, red blood cell formation, and helping with iron absorption.

Potassium is important for fluid balance and maintaining a healthy blood pressure level.

Folate (or folic acid) is a B complex vitamin that helps with red blood cells and DNA, but is really important for preventing neural tube birth defects.

Magnesium is important for healthy bones and teeth, muscular contraction, nerve transmission, and energy metabolism.

Vitamin A is necessary for healthy vision. It is also necessary for healthy skin, eyes, bones, and teeth. You may also hear vitamin A referred to as beta carotene or carotenoids, because that is the form you find in many fruits and vegetables, but the body can convert it to vitamin A.

Fiber helps keep us regular and helps lower blood cholesterol.

Help cheer the St. Louis Cardinals to a win and remember to eat plenty of red fruits and vegetables!

Cook It Quick - April newsletter

The April Cook It Quick newsletter from University of Nebraska-Lincoln is now available. In this issue, you will find recipes for:

• Super easy bean dip (tasty and quick!)
• Amazing oven fried chicken (who doesn't like fried chicken?)
• Baked fish with savory bread crumbs (sounds yummy!)
• Pasta with cauliflower
• Three recipes using dried beans (inexpensive and nutritious)
• Roasted vegetables (easy!)
• Celery butterflies (fun and tasty for kids)
• And more!

 The April Cook It Quick newsletter also have a link for the Pinterest site full of MyPlate recipes. If you are looking for some new recipes for yourself and your family, this is something you must check out!

If you enjoy the newsletter and would like to subscribe to the monthly newsletter, you can also do that on the website at the top.

Ready to start your garden?

It's the time of year to start thinking about your garden. Some may have already started some planting.

MU Extension has a Vegetable Planting Calendar handout that tells your exactly when to plant your vegetables. Planting times vary depending on where you live in Missouri, but the timing is right for some vegetables right now. Beets, broccoli, cauliflower, cabbage, carrots, kale, lettuce, peas, radishes, spinach, potatoes, and turnips are just some of the vegetables that can be planted around this time of year.

The handout also gives you the amount of days from planting to eating and specifics about row space and inches between plants.

Download your copy of the Vegetable Planting Calendar today from the MU Extension website. If you would like a paper copy, please stop by or contact your local county Extension office. You can find your local county office on the MU Extension website as well.

Links:
MU Extension Vegetable Planting Calendar (pdf printable version)
MU Extension Vegetable Planting Calendar (web format)
Find your local county Extension office

April 3rd - National Walking Day

April 3rd is National Walking Day. Are you getting in at least 30 minutes of walking in daily?

The 2008 Physical Activity guidelines recommend getting 150 minutes of aerobic activity each week. If you plan to be active on 5 days a week, that equals 30 minutes of activity on each of those 5 days. Walking is one great way to meet that goal.

If you aren't getting at least 30 minutes of walking in daily, here are some tips to help you get started:

• Bring your tennis shoes to work. Take a 30 minute walk before you eat lunch or take two 15 minute walk breaks.
• Go for a 30 minute walk right after work, before you go home. It's harder to get that walk in once you get home.
• Get up 40 minutes earlier than normal. Enjoy the sunshine as you walk first thing in the morning.
• Change one of your meetings to a walking meeting. 
• Have a friend or family member join you for walks. You are both more accountable that way.
• Buy a new pair of tennis shoes. A new pair of shoes may motivate you to try them out. 

The benefits of walking are numerous. Would you like to improve your cholesterol, improve your blood pressure, improve circulation, counter anxiety and depression, manage stress and tension, prevent bone loss, boost energy, improve strength, improve your self-image, reduce risk for heart disease and stroke, and sleep better??? Walking can help with all of those things!

If you could bottle the benefits of walking into a pill, people would pay good money for those benefits, but you can walk for free!

For more information, check out the American Heart Association's National Walking Day page. 

Cooking Matters app

A few weeks ago, I shared the Cooking Matters website. I recently discovered they also have a free app available for iPhones and iPads. You can download the app here or search for "Cooking Matters" in iTunes.

The app has a lot of tasty, inexpensive, easy, and healthy recipes as well as shopping tips and a way to connect to the blog and Tweets from Cooking Matters.