Fifty best websites of the year

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

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

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

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

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

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

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

Cook it Quick newsletter and cancer prevention

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

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

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

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

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

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

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

Arsenic in juice

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

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

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

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

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

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

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

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

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

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

Have a healthy Thanksgiving

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

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

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

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

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

Turkey time

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

The information includes:

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

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

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

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

Clean out your refrigerator

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

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

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

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

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

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

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

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

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

Handwashing update and Cook it Quick newsletter

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

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

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


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

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

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

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