July 2012

February 14, 2012 by lisabarlage

The week of February 13 – 19 is celebrated as Random Acts of Kindness week.  From paying for food for the car behind you in thefast food drive through to shoveling snow from someone’s driveway, to making a favorite dessert for someone unexpectedly are just examples of how people share Random Acts of Kindness every day.  It is important to carry out your acts of kindness withoutexpecting anything in return.

It truly can be a win/win/win situation. The person you are being kind to benefits through your help. You feel good for having helped someone. And the world is a better place through your kindness.

In celebration of Random Acts of Kindness week, February 13 – 19, Ohio State University Extension Live Healthy, Live Well Blog, will be awarding a $25 gift card to a random participant for sharing a Random Act of Kindness they have performed or been a recipient of.  Submit your stories to [email protected] with Random Acts of Kindness in the subject line of your email and your story in the body of the email.

All participants must be a resident of the United States, 18 years of age or older with a valid email address.  All participants agree to the publication of their name and story with other followers of our Live Healthy, Live Well Blog site.  Winner will be notified via email on Monday, February 20^th prior to publication of their Random Acts of Kindness story.

Let’s make “Kindness” contagious by sharing random acts of kindness on a daily basis.

Writer: Cindy Shuster, Extension Educator, Family & Consumer Sciences, Ohio State University Extension.

Posted in Healthy People, Heart Health, local foods, tagged Diet and Cancer, food choices, fresh produce, Fruits & Vegetables, healthy choices, local foods, Nutrition on July 9, 2012 | Leave a Comment »

One of the best things about summer is the availability of fresh produce – especially fresh berries. July is the peak month for blackberries and raspberries to be available, while blueberries are in season from July to September. Often during these peak months berries will be available at great prices or maybe even free if […]

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Posted in Healthy People, Heart Health, local foods, tagged food choices, Food Decisions, fresh produce, Fruits, Fruits & Vegetables, fruits and vegetables, healthy choices, healthy eating, healthy meals, local foods, menu planning, Nutrition, produce, recipes, Vegetables on July 3, 2012 | Leave a Comment »

Have you tried grilling vegetables and fruit?  Grilling can bring out the flavors in fruits and vegetables, but watch out as they quickly burn.  It’s important not to get the food too close to the coals (or gas), so it heats before it starts to blacken. Here are some suggestions from Julie Garden-Robinson, a food […]

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Garlic – the flavorful bulb – is an essential ingredient in many recipes.  Some studies have shown that garlic can also be good for your health!  Although it’s a pantry staple year-round, garlic is especially popular in summer dishes.  If you haven’t tried fresh garlic, now’s the time to sample the variety of bulbs in season. […]

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Posted in food safety, Healthy People, Heart Health, local foods, tagged food safety, food storage, fresh produce, healthy choices, local foods, recipes, Vegetables on June 14, 2012 | Leave a Comment »

Local Foods – Fresh and Healthy! Most of us will agree that fresh and unprocessed food is usually a healthier and tastier choice.  Now that we are heading into summer in Ohio, we will have more and more choices when it comes to choosing and using fresh foods that are grown locally. Nothing tastes quite as […]

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Salads aren’t always diet food . . . the salad bar, where croutons and creamy dressings are abundant, can be a dietary minefield.  However, if you choose the rights ingredients, a salad can make a perfect meal.  Salads don’t have to be boring!  Salads can be an excellent source of vitamins, minerals, and antioxidants.  Dress up an everyday salad with mixed greens; they will add texture and flavor and you’ll save money buying whole heads instead of pre-packaged bags.

Greens – Choose arugula, butter leaf lettuce, chicory, spinach, romaine, or watercress for the best nutritional value.

Spinach is your best choice.  It contains antioxidants lutein and zeaxanthin for healthy vision, beta-carotene to prevent cancer and vitamin C to prevent bruising.

Fruits and Vegetables – Choose beets, red/yellow/orange peppers, red cabbage, broccoli flowerets, bamboo shoots, water chestnuts, carrots, tomatoes, mushrooms, cranberries, tangerines, strawberries, apples, jicama, and red grapes.

Tomatoes contain lycopene, which may help prevent prostate cancer and reduce your risk of heart-disease, and Vitamin C which lowers blood pressure.

Flavorful Topping Extras – Choose 1 tablespoon chopped almonds or walnuts, 2 tablespoons grated Parmesan, 1/8 avocado or 1 tablespoon chopped olives. (Use cautions with flavorful extras – choose just one, because these toppings can add considerable calories and fat.)

Nuts are packed with protein, fiber and healthy unsaturated fats that may reduce your risk of heart disease.

Dressings – Low-fat dressings with 100 calories or less per 2-tablespoon serving.  Try to keep fat less than 6 grams per serving, but this is tough with creamy varieties – if you can’t, just use a little less.

Protein – Choose 3 ounces grilled chicken, shrimp or salmon; 3-ounces turkey breast, tofu, egg whites or water-packed tuna; or 1 cup lentils, garbanzo or black beans.

Here are some of the worst choices at the salad bar, especially if you’re trying to lose weight.  Remember to use caution.

Bacon Bits – 64 calories, 3 grams of fat per ounce

Blue Cheese – 100 calories, 8 grams of fat per ounce

Croutons – 93 calories, 4 grams of fat per ounce

Honey-Roasted Pecans – 202 calories, 21 grams of fat per ounce

Ranch Dressing – 73 calories, 8 grams of fat per tablespoon

Sunflower Seeds – 165 calories, 14.1 grams of fat per 1 oz.

Potato Salad – 179 calories, 11 grams of fat per ½ cup serving

Macaroni Salad – 232 calories, 9.6 grams of fat per ½ cup serving

As you experiment with building a better salad, here’s a healthy, nutritious Strawberry Arugula salad recipe for you to try.

Strawberry Arugula Salad Recipe

Ingredients

• 2 cups      torn fresh arugula or baby spinach
• 3/4 cup quartered fresh strawberries
• 1/4 cup slivered almonds
• 1/4 cup crumbled Gorgonzola cheese
• 2      tablespoons chopped red onion
• 2      tablespoons olive oil
• 1      tablespoon thawed orange juice concentrate
• 1      tablespoon balsamic vinegar
• 1-1/2      teaspoons grated orange peel
• 1/8      teaspoon ground ginger

Directions

• In a salad bowl, combine the first five ingredients. In a small bowl, whisk the oil, orange juice concentrate, vinegar, orange peel and ginger. Pour over salad; toss gently to coat. Yield: 2 servings.

Nutritional Facts –  1 ¼ cups equals 295 calories, 25 g fat (5 g saturated fat), 13 mg cholesterol, 199 mg sodium, 14 g carbohydrate, 4 g fiber, 7 g protein.

Originally published as Strawberry Arugula Salad in Cooking for 2 Spring 2009, p56

Enjoy!

Writer:  Cindy Shuster, CFLE, Extension Educator, Family & Consumer Sciences, OSU Extension, Perry County or http://perry.osu.edu.

March 5, 2012 by Pat Brinkman

Have you wondered just how lean that piece of meat is?  When comparing ground meats do you get confused as to what may be the leanest?

As of March 1 fresh meat and poultry has to carry the Nutrition Facts label we see on other packaged goods.  Not all packages have to contain a label but the information has to be on a poster or in a brochure at the store.  However, all ground meats must be individually labeled.   You should be seeing Nutrition Facts for the most popular cuts of beef, chicken, lamb and pork.

These Nutrition Facts labels will make it easier to identify what meat and poultry items are the leanest.  The label has to include calories in a defined portion size, total fat, saturated fat, cholesterol, sodium, total carbohydrate and total protein.

The USDA’s rules use averages for the nutritional data.  Certain factors can make a difference in the nutritional data such as portion size, cooking method, grade of meat, and non-trimmed fat.

For most whole cuts of meat the nutritional facts are based on the three-ounce cooked portion.  However, shrinkage during cooking of some cuts of meat can make a big difference.  Ground meat labels are based on a four ounce raw portion which cooks down to about three ounces.

The cooking method can reduce the fat content of the meat, thus affecting the numbers.  The labels give the numbers for healthier cooking methods such as broiling, grilling, roasting on a rack and sautéing.

Grades of meat contain different amounts of fat marbling in the meat which affects the numbers.  Thus, you will see different numbers for meat from choice to select grades.  The Facts label assumes that all but one-eighth inch of fat has been trimmed away.  This may not be the case so the trimming the fat can save you in fat content and calories.

Understanding the labeling on ground meats will be easier.  The new label will include the lean and fat percentages by weight.  You will be able to check the saturated fat per serving to decide which ground meat is leaner.

When shopping look for these leaner cuts of meat:  eye round steak and roasts, sirloin steaks, ground beef that is 90% lean, pork tenderloin, skinless chicken and turkey breasts.  Make sure your portion size is not oversized.  A portion of meat is usually considered three ounces which is about the size of a deck of cards.  Happy Shopping!

References:

Tufts University, [2012].  No more meat mysteries, Health & Nutrition Letter,  The Friedman School of Nutrition Science and Policy, Tufts University, March 2012, #3(1)   3.

February 14, 2012 by lisabarlage

The week of February 13 – 19 is celebrated as Random Acts of Kindness week.  From paying for food for the car behind you in thefast food drive through to shoveling snow from someone’s driveway, to making a favorite dessert for someone unexpectedly are just examples of how people share Random Acts of Kindness every day.  It is important to carry out your acts of kindness withoutexpecting anything in return.

It truly can be a win/win/win situation. The person you are being kind to benefits through your help. You feel good for having helped someone. And the world is a better place through your kindness.

In celebration of Random Acts of Kindness week, February 13 – 19, Ohio State University Extension Live Healthy, Live Well Blog, will be awarding a $25 gift card to a random participant for sharing a Random Act of Kindness they have performed or been a recipient of.  Submit your stories to [email protected] with Random Acts of Kindness in the subject line of your email and your story in the body of the email.

All participants must be a resident of the United States, 18 years of age or older with a valid email address.  All participants agree to the publication of their name and story with other followers of our Live Healthy, Live Well Blog site.  Winner will be notified via email on Monday, February 20^th prior to publication of their Random Acts of Kindness story.

Let’s make “Kindness” contagious by sharing random acts of kindness on a daily basis.

Writer: Cindy Shuster, Extension Educator, Family & Consumer Sciences, Ohio State University Extension.

February 13, 2012 by linnettegoard

Why are family meals so important? In today’s busy world it is hard to make time to plan and eat with our family. However, eating with your family can improve your family’s health in many ways:

• Eat together. Eat meals with your child whenever possible. Let your child see you enjoying fruits, vegetables, and whole grains at meals and snacks. Families eat more fruits and vegetables that sit and eat together.
• Children do better academically in school.
• Children drink more milk and get more dairy products.
• Fewer fatty foods are consumed by the family at mealtimes
• Risky behaviors such as smoking. drinking and using drugs in children is less likely to be found in families who eat together.
• Eating together you develop better communication with your children that will strengthen your relationship for a lifetime!

Strong Families that eat together have many opportunities to pass on many traditions to their children. Research shows that mealtime can be very powerful learning experiences for families that need to be planned, valued and make it happen 4 to 5 times a week or more. Start today!

• Aim for 4 or more meals a week.
• Make family meals a priority.
• Work toward happy, relaxing conversations at meals.

Take time for family meals to focus on the meal and each other.  Turn off the television. Take phone calls or texts later! It’s worth it and the whole family eats better. Make mealtimes a Family Time this week!

Author: Marie Economos, Family and Consumer Science Extension Educator, Ohio State University Extension.

Sources: http://www.choosemyplate.gov/preschoolers/healthy-habits/making-mealtime-family-time.html,   http://fh.ext.wvu.edu/strong_families, http://www.hec.ohio-state.edu/famlife

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February 14, 2012 by lisabarlage

The week of February 13 – 19 is celebrated as Random Acts of Kindness week.  From paying for food for the car behind you in thefast food drive through to shoveling snow from someone’s driveway, to making a favorite dessert for someone unexpectedly are just examples of how people share Random Acts of Kindness every day.  It is important to carry out your acts of kindness withoutexpecting anything in return.

It truly can be a win/win/win situation. The person you are being kind to benefits through your help. You feel good for having helped someone. And the world is a better place through your kindness.

In celebration of Random Acts of Kindness week, February 13 – 19, Ohio State University Extension Live Healthy, Live Well Blog, will be awarding a $25 gift card to a random participant for sharing a Random Act of Kindness they have performed or been a recipient of.  Submit your stories to [email protected] with Random Acts of Kindness in the subject line of your email and your story in the body of the email.

All participants must be a resident of the United States, 18 years of age or older with a valid email address.  All participants agree to the publication of their name and story with other followers of our Live Healthy, Live Well Blog site.  Winner will be notified via email on Monday, February 20^th prior to publication of their Random Acts of Kindness story.

Let’s make “Kindness” contagious by sharing random acts of kindness on a daily basis.

Writer: Cindy Shuster, Extension Educator, Family & Consumer Sciences, Ohio State University Extension.

April 24, 2012 by bethstefura

MyPlate is designed to introduce an easy-to follow food guide icon for figuring out how to eat healthy.  The colorful divided plate is a great tool to plan healthy meals.  The USDA’s MyPlate method helps people consume a variety of foods.  MyPlate recommends half the plate consists of vegetables and fruit, with the other half made up mostly of whole grains and a portion of lean protein.  The higher fiber content of these foods will help you stay full longer.  Including low fat dairy products as a part of a healthy diet is a good source of calcium.

MyPlate defines the five food groups as the basics for a healthy diet.  Fruits, vegetables, grains, proteins and dairy are the framework for building a healthy daily intake.    Different colors provide different benefits, so eat a variety!

The targeted message of MyPlate includes:

• Balance your calories
• Enjoy your food
• Avoid oversized portions
• Compare sodium on food labels
• Choose water instead of sugary drinks

Visit the ChooseMyPlate.gov website to learn more about MyPlate, weight management, physical activity and to use the super tracker to plan, analyze your diet and daily physical activity.

Source:  ChooseMyPlate.gov

Written by:  Beth Stefura, Extension Educator, Ohio State University Extension

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February 23, 2012 by linnettegoard

Is your kitchen the hub for activity?  Does your family socialize, do homework, read the mail and generally congregate around the kitchen table or island?  With all the activity going on have you ever stopped to think about how clean this space is?

Before putting food on these surfaces make sure they are clean.  There are some simple steps to follow to make sure they are safe for your family. Follow this advice from The Ohio State University’s website:  foodsafety.osu.edu

• Start by cleaning your counters, sinks or utensils with soap and warm water. Rinse thoroughly.
• Second, spray the rinsed surface with a sanitizer.
  • To make a sanitizer, start with 6% chlorine bleach.  Check the label for the list of active ingredients.  Add 1 teaspoon of chlorine bleach to 1 quart water in a spray bottle.  (foodsafety.osu.edu also offers alternative sanitizer solutions)
  • Spray the clean and rinsed kitchen surface and let air dry.
  • If you are in a hurry, dry with a clean paper towel. Throw the used paper towel away.

Keep your family and your food safe.

Author:  Linnette Goard, Field Specialist, Food Safety, Selection and Management, Ohio State University Extension.

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February 20, 2012 by marilynrabe

February is celebrated as American Heart Month to bring awareness of the impact of heart disease and to suggest lifestyle changes that can help us to have healthier hearts.

The Center for Disease Control (CDC) reports that cardiovascular disease is the leading cause of death in the United States; one in three deaths are from heart disease and stroke. This averages to 2,200 deaths per day!

Almost all of us have been affected by heart disease in our own lives through the loss of a parent, sibling, spouse, or friend.   Heart disease and strokes also are the leading cause of disability which prevents us from working or enjoying everyday activities.

As one way to help us fight back against heart disease, the CDC has created the “Million Hearts” program. The goal of this program is to prevent 1 million heart attacks and strokes by the end of 2016 by educating us on how to make heart healthy choices.

Each of us can help prevent heart disease for ourselves and our families by understanding the risks and taking the following steps:

• Take the Million Hearts pledge at www.millionhearts.hhs.gov
• Be physically active for at least 30 minutes most days of the week
• Make your calories count by eating a diet high in fresh fruits and vegetables and low in sodium and trans fats, and cholesterol.
• Know your ABCs:

Aspirin – ask your doctor is you should take one every day

If you have high Blood pressure or Cholesterol, get effective treatment.

If you Smoke, get help to quit.

Remember, making small changes in your diet and physical activity level can help you to live a longer, healthier life.

Source: The Center for Disease Control and Prevention, Be One in a Million this American Heart Month,  http://www.cdc.gov/features/heartmonth/

Author:  Marilyn Rabe, Extension Educator, Family and Consumer Sciences,Ohio State University Extension.