January 2022

June 28, 2012 by jennyeven

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.

Rocambole is a small, compact bulb with streaks of purple skin.  Its pungent flavor is perfect for tomato sauce.  Green garlic is another variety to try.  When it is immature, it resembles overgrown scallions.  With a sweet and delicate flavor, it pairs nicely with broths or seafood.

You’ve probably seen elephant garlic in the grocery stores.  Elephant garlic is the largest bulb but offers the most subtle flavor of all garlics.  It doesn’t overpower other flavors and mixes nicely with stews, soups or salad.

The potency of the garlic will depend on the type and how you prepare it.  The smaller you chop the cloves, the more intense the flavor.  Dishes such as pesto, ailoi, or marinades are best for using the stronger flavored garlic.  Just a small amount is needed in salad dressings or vinaigrettes.  Sauteing it quickly in a little olive oil will soften its flavor.  Roasted garlic is mellow and sweet, providing a wonderful spread for bread.  Garlic scapes, the green garlic stalk of the plant, can be used raw or lightly cooked.  Use them like chives in eggs or on potatoes.

To select the best garlic, look for bulbs that are firm without soft spots or shriveling.  The best size of a bulb is approximately the size of a golf ball, although rocambole garlic may be a little smaller.  Special utensils aren’t necessary to peel garlic.  Simply take a clove and push on it with the flat side of your knife.  Cut off the root end and remove any dark spots or green sprouts.  Garlic should be stored in a cool, dark dry place.  This will prevent it from sprouting.  Whole heads of garlic will last longer than cloves of garlic.  Be sure to refrigerate garlic scapes and green garlic.

Submitted by Jennifer Even, Extension Educator, Ohio State University Extension, Hamilton County.

Source:  Consumer Reports, July 2012.  What to buy now:  Garlic.

In their February 2013 journal, the Academy of Nutrition and Dietetics took the position supporting the total diet approach, which is based on the 2010 Dietary Guidelines for Americans. Total diet is defined as “the combination of foods and beverages that provide energy and nutrients and constitute an individual’s complete dietary intake, on average, over time.”

The guidelines emphasize that all foods can be included, in appropriate amounts, in a healthy diet. Yes, this includes carbohydrates, fats, cupcakes, and even ice cream. It is important, however, to understand that although all foods can fit, the bulk of the diet should be largely comprised of nutrient rich foods necessary to meet energy and nutrient requirements (for your requirements, visit www.choosemyplate.gov).

The total diet approach vehemently avoids labeling foods as “good” or “bad.” This tends to create a sense of black and white thinking concerning healthy eating leading to an emphasis placed on individual foods and/or nutrients. Isolating nutrients from their respective foods leads to confusion and frustration.

Researchers have not verified a “magic bullet” for better health, but there is evidence supporting the importance of variety. Eggs are touted as having one of the highest quality proteins, but they lack other nutrients such as fiber and antioxidants found in whole grains. Dairy is a great source of calcium and potassium, but doesn’t contain the Omega-3 fats you’d find in seafood or walnuts. The total diet approach encourages balance such that all nutrients can be obtained in sufficient quantities.

Understand, however, that the total diet approach is not a ticket to eat less healthful foods without reservation. Although all foods can fit, nutrient rich foods should be the foundation of your diet. Nutrient rich foods are those like whole grains, fruits, vegetables, and low-fat dairy. Nutrient poor foods (i.e. foods high in saturated fat or trans fat, alcohol, and sugar-sweetened beverages) should be enjoyed in small portions or suggested serving sizes and remain within the recommendations.

Food is an important part of culture and tradition. Removing certain foods or food groups from your life can create a sense of loss and deprivation. The goal is to create an overall eating pattern, which includes your favorite foods that can be sustained over a lifetime. So you can have your cake and eat it too, but be sure the treats remain a treat, and not a staple.

This fall several  County Extension office are  offering a Free, “Live Healthy, Live Well” Fall Kick Off The Pounds Wellness Challenge .This email challenge can help to improve your overall health and well-being and help you with the total diet approach .This on-line challenge is designed to help participants get fit by encouraging regular exercise, nutrition, and wellness tips. Participants will receive weekly e-communications via blogs, Facebook, and email with tips and recipes to help them get fit.  There will be weekly drawings for prizes to encourage wellness- all participants are eligible to win.  Interested in participating in this on-line challenge?  Look for sign up  information coming in future blogs.

Written By: Susan Zies, Extension Educator, FCS, Wood County and Ryan Leone, Program, Program Assistant, Wood County with IGNITE: Sparking Youth to Create Healthy Communities Project.

Reviewed by: Dan Remley, Assistant Professor, Field Specialist, Food, Nutrition, and Wellness

Sources:  “Position of the Academy of Nutrition and Dietetics: Total Diet Approach to Healthy Eating.” Journal of the Academy of Nutrition and Dietetics February (2013): 307-17. Print.

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Posted in Healthy People, tagged dill dip, dips, fruit, fruit bowl, healthy choices, healthy party food, healthy picnic food, hummus, Nutrition, parties, recipes, Wellness on May 26, 2011| Leave a Comment »

It is time for Memorial Day picnics, graduation parties and summertime.   Most of us have familiar recipes that we fix for these occassions.  Now is a good time to try a new healthy recipe for your special occassion.

A fresh fruit bowl is easy to fix and loved by many.  Select fruits that are in season and make sure you have a variety of colors to make your beautiful fruit bowl.  Garnish with fresh herbs such as mint or lavendar.   Visit your local farmer’s market for berries or other fruits that are grown in your area.  If adding apples or bananas to your mix, dip in orange juice to keep them from turning brown.

Appetizers and dips are favorites for these special occassions.   Remember to keep your dips refrigerated until serving time.  Allow at least an hour or two for the flavors to blend.   Place your dip in a small bowl and nestle it in a slightly larger bowl of ice to keep it cold.  Vegetables such as carrots, celery, cucumbers, zucchini and whole grain crackers are great dippers for this dill dip.

Creamy Dill Dip

Serving Size: 2 Tablespoons
Yield: 16 servings

Ingredients: 1 cup sour cream, nonfat 1 cup yogurt, nonfat plain

2 Tablespoons dried dill

Instructions:

1. Put the sour cream, yogurt, and dill in a medium bowl. Stir together.

2. Store the dip in a covered container if you don’t plan to eat it right away.

3. Keep the dip in the fridge until you serve it.

Notes: Serve with cucumber slices. If you want a creamy salad dressing, add a few tablespoons of water to the dip.

Source:
The Pennsylvania Nutrition Education Program
Pennsylvania Nutrition Education Program, available at SNAP-ED Connection Recipe Finder.  www.recipefinder.nal.usda.gov

Try the Fiesta Hummus Dip for your next picnic or party.  Have fun with your summertime parties and try a new recipe!

Fiesta Hummus

Yield: 6 servings

Serving Size: 1/4 cup

Calories 120

Total Fat 3 g

Sodium 330 mg

Total Carbohydrate 18 g

Dietary Fiber 3 g

Sugars 2 g

Protein 5 g

Source:
Oregon State University
http://oregonstate.edu/dept/kbrec/sites/default/files/documents/health/Fiesta_Hummus.pdf

Available at SNAP-ED Connection Recipe Finder.  www.recipefinder.nal.usda.gov

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There are many wonderful reasons to be involved with gardening and especially to involve children. Children love digging in the dirt, looking for worms and insects, watering the garden and themselves! Besides having fun, there are many benefits to gardening with children.

The National Gardening Association has documented that teachers and youth leaders describe how gardening benefits kids’ health and well-being, their attitudes towards learning and the environment, their connections to community and so much more.

What other activity can you think of that can help us eat healthier, provide strength and cardio training, increase flexibility plus relieve stress! Gardening can provide all of these plus so much more.  Vary your gardening activities to keep your interest and to broaden the range of benefits.

By introducing children to the joy of gardening at an early age, you are exposing them to what can become a lifelong passion and healthy habit!  Children will also enjoy the special time they are spending with an adult in the garden – someone who is encouraging their creativity and curiosity.

Gardening – check out some of these Hidden Benefits:

• Stress Reduction
• Physical Activity
• Connecting with Others
• Exposure to New and Different Foods
• Pride and a Sense of Well-being

Healthy Eating

While many children and some adults will not eat a variety of vegetables,  they are much more likely to at least taste something that they have grown themselves. Gardening provides fresh fruits and vegetables and the encouragement to eat them. These foods are loaded with vitamins, minerals, fiber, antioxidants and other compounds that help fight disease.

The most recent USDA Dietary Guidelines which are pictured on MyPlate recommend that ½ of our plate should be made up of fruits and vegetables. (2 ½ cups veggies, 2 cups fruit) Most Americans are only eating about ½ of the recommended amount of fruits and vegetables each day.  By increasing the amount and variety of fruits and vegetables that we are eating, it can help with the current obesity epidemic that we and our children are facing.

Both Physical and Mental Wellness

As many adults can attest – that first day in the spring working in the garden can bring sore muscles the next day! As the summer goes along, our muscles are strengthened and we find that we are able to do more than we imagined on that first day out! Our endurance also increases as the season goes along.

Many children lack opportunities for physical exertion. Sometimes they don’t have safe places to play outside or they just aren’t interested in “exercise”.  Gardening provides the opportunity to encourage children to walk away from the computer, TV, video games, etc. and introduce them to a fun and productive activity.   Gardening is an excellent way to get physical activity. Active people are less likely than inactive people to be obese or have high blood pressure, type 2 diabetes, osteoporosis, heart disease, stroke, depression, colon cancer, and premature death.

Be active for at least 2½ hours a week. Include activities that raise your breathing and heart rates and that strengthen your muscles. You can burn 150 calories by gardening (standing) for approximately 30-45 minutes. Help kids and teens be active for at least 1 hour a day. If you have been inactive, start out with just a few minutes of physical activity each day. Gradually build up time and intensity.

Gardening also can help reduce our stress levels. Relaxation and stress reduction are one of the biggest hidden benefits of gardening. Research has shown that working in a garden can help create a more positive outlook by the participants.

We sometimes forget how much stress children can have in their lives. Spending time in the garden – focusing on the garden even if just for a short time can help them relax and rejuvenate.

Gardening can also increase the feeling of belonging. Again, many children do not have that sense of being an important part of their community. By working together in a garden, that sense of community develops and children can begin to appreciate that they can contribute to their community in a meaningful way.

We don’t want to forget that one of the most important benefits from gardening with children is the opportunity to have fun. You have probably heard  the phrase of having “good clean fun”.  Well, gardening may not be clean, but it surely can be fun and good for us at the same time!

http://www.choosemyplate.gov/

http://www.cdc.gov/family/gardening/

http://www.kidsgardening.org/node/13152

Writer:  Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Franklin County, Ohio State University Extension, [email protected]

Reviewer:  Michelle Treber, Extension Educator, Family and Consumer Sciences, Pickaway County, Ohio State University Extension, [email protected]

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Summer Pop Stars!

We’re heading into the dog days of summer, and what better way to cool down than with a chilly ice pop? But not any ice pop will do! Skip the options found in your local supermarket, which can be laden with artificial color and sugar. Instead, be creative and make your own! With summer in full swing and fresh produce widely available, you’ll create much healthier options than those found in the grocery store.

While there are classic ice pop flavors we all enjoy–such as sweet fruits–be bold and try a fruit and veggie combo. Or, try adding citrus and/or herbs; they are uniquely qualified to add an extra layer of flavor. To make the pop “icier,” use water-based fruits, vegetables, juices, and herbs. Yogurt or milk-based products will add protein to the pop and create a creamier product. A handful of chia or flax seeds will contribute fiber and omega 3 fatty acids. Basically, whatever you put in a smoothie will work in an ice pop.

Make it a family affair and have your children help with the fun! No special equipment is required. If you don’t have ice pop molds, you can use ice cube trays or plastic cups and a wooden stick. Paper cups will also work; you just peel away the paper and enjoy!

Source:  http://popsiclerecipes.org

Instructions for do-it-yourself Ice Pops

You will need:

• An ice cube tray for making large ice cubes or
• Several small plastic or paper cups
• Wooden ice pop sticks
• Plastic Wrap

Fill the “mold” with your blended ice pop mixture. Cover with plastic wrap. Cut a small hole in the center of the plastic wrap and insert the wooden stick. Place in freezer for 6-8 hours or overnight. When ready to eat, submerge the bottom part of the cup or ice cube tray in warm water for a minute or two. Be careful not to allow water to reach the pop. The ice pop will slide right out once the bottom is softened.

Suggested Combinations

Basic Berry Ice Pop

Makes 6-8 pops, depending on size of mold

4 cups blackberries, blueberries, raspberries or strawberries

4 cups of Greek yogurt, preferably vanilla

Place berries in a blender or food processor and blend until they are pureed. Add yogurt and mix well. Pour into molds and place in freezer overnight.

Pina Colada Pop

Makes 6-8 pops, depending on size of mold

1 cup strawberries

1 cup crushed pineapple

1 large ripe mango

½ cup canned coconut milk

Juice of one lime

2 Tbsp. unsweetened coconut

Place all ingredients in blender or food processor and blend until mixture is pureed. Add unsweetened coconut. Pour into molds and freeze overnight.

Cool Caffeine Pop

Makes 2 small pops

1 ½ cups cooled brewed black coffee or 1 ½ cups brewed green tea

½ cup almond or soy milk

1 tsp. agave nectar or honey

Stir all ingredients together until well-blended. Pour into molds and freeze overnight.

Veggie Delight

Makes 6-8 pops, depending on size of mold

1 cup dark chopped greens (such as spinach or kale)

1 cup frozen fruit, such as mango

½ banana

1 cup 100% fruit juice

Place all ingredients in blender or food processor. Blend until mixture is pureed. Pour into molds and freeze overnight.

Submitted by: Jennifer Even, Extension Educator, EFNEP/FCS, Hamilton County.

Reviewed by: Donna Green, Extension Educator, Family and Consumer Sciences, Erie County

Source(s): Delicious Living, July, 2015; WebMD.com/diet retrieved August, 2015.

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May 21, 2012 by Pat Brinkman

As the bright sun is shining you put on sunglasses to protect your eyes.   Are you eating to protect your vision?  With age-related macular degeneration the major cause of blindness in older people did you know, what you eat may help lower your risk?

Eating a variety of colorful plant foods and fish can help your eyes, as well as, the rest of you.  Dark leafy greens like kale, spinach, collards, and Swiss chard top the list for being rich in lutein and its cousin, zeaxanthin.  Other green vegetables like peas, broccoli, romaine lettuce, Brussels sprouts, zucchini and asparagus have lower amounts of lutein.  Lutein and zeaxanthin are the predominant carotenoids in both the lens and retina of your eye, helping you to see clearly.

Having a significant cataract between the ages of 65 to 74 is the number one cause of poor vision.  At least half of us will one or have had one removed by age 75.   Those who consume more lutein and zeaxanthin have been found to have a lower risk of cataracts and advanced macular degeneration.   It is believed that it is the lutein and zeaxanthin providing the protection, but it could be something else in the leafy greens that explain the link to healthy eyes.  Those dark green leafy vegetables are nutritional powerhouses with lots of vitamins, minerals and antioxidants.  In one study of women who had high doses of B vitamins lowered the risk of macular degeneration.

Another group of foods that may provide protection for your eyes are oily fish like salmon, sardines, and mackerel.  Many studies have indicated that people who eat oily fish are less likely to have macular degeneration.  Some think it is the omega-3s but it maybe the Vitamin D or selenium or both in the fish.

Be sure to avoid smoking, excess sunlight, and refined sugar and starches.  The refined sugar and starches usually indicate a poor diet which means empty calories are replacing nutrient-rich foods.  For example, if you have a 500 calorie cupcake, bagel, or muffin in place of nutrient dense foods (like vegetables and fruits) you will reduce the amount of vitamins and minerals you would get from the healthier foods.  In this case, you could reduce the amount of lutein and zeaxanthin everyday by as much as 75% of what you otherwise would get from the healthy foods.

Keeping your weight under control will also help your eyes.  An increase in inflammation and oxidative stress is seen in those who are obese increasing the risk of eye disease.

To help protect your eyes eat a variety of fruits, vegetables, especially dark green leafy vegetables and oily fish.  Also keep the sunglasses on when out in the sun.

References:

Mayo Clinic Staff, (2012). Macular Degeneration:  Prevention Downloaded at http://www.mayoclinic.com/health/macular-degeneration/DS00284/DSECTION=prevention

Nutrition Action Health Letter, (2011).  Eat Smart, Which Foods are Good for What, Center for Science in the Public Interest, December 2011, Vol. 38 (10), p.4-5,7

Every year, a few new words or terms that make their way into common language. While they’re usually words that describe new trends or technologies (glamping, cryptocurrency) one that I’ve heard a lot lately is Mom Guilt. And while the use of the term has only recently gone mainstream, I imagine that the emotion has been around since the beginning of motherhood.

Guilt, on its own, is an emotion experienced when we perceive that we’ve done something wrong. Add “Mom” as a prefix and, it’s clear that we’re referring to instances when we feel we could have done better by our child.

While many triggers exist, Mom Guilt is often associated with the times when we are not physically with our children. If you hesitate to plan a weekend with friends, pass on date night with your partner, skip your workouts, or even feel badly leaving for work, all because you feel you shouldn’t be leaving your child, you may be experiencing Mom Guilt.

That most likely means that you recognize how critically important you are to him or her. According to the Harvard University Center on the Developing Child, “The single most common factor [in resilient children] is at least one stable and committed relationship with a supportive [parent or other adult.]”

So, it’s wise and admirable that you would be thoughtful about how you use your time, and that you see the value in devoting the better part of a given day, week, or month to time with your child and your family. However, for loving and attentive parents, perhaps a feeling of guilt (which remember, refers to feelings of having done wrong), each time you leave home, should be reconsidered. Here’s why:

1. Your child needs the opportunity to exercise independence. In many of our parenting classes, when we ask parents what their goals are for their children, we almost always unanimously agree that we want our children to grow into happy, independent adults. Children need the chance to exercise their independence by being away from you at times.
2. You are your child’s first teacher, and always a role model. Let them see how you can manage the many responsibilities adulthood, including heading out to work each day. I hope to inspire my daughter by showing her that every day, going after what needs to be done with a positive attitude, which includes leaving for work, is good for me, for her, and for our family.
3. Happy parents create happy families. Taking care of #1 has rippling effects for your family. So, if you need to take a break without your kids, whether that’s going to yoga or having lunch with friends, know that it’s nothing to feel guilty about. When you’re back, you’ll feel more peaceful and rejuvenated, and can be present with your child, the beneficiary of a happy mom!

What do you do to relieve your “Mom Guilt?”  Respond in the comment section.

Resources:

The Harvard University Center on the Developing Child, Resilience https://developingchild.harvard.edu/science/key-concepts/resilience/

PBS Parents, Fostering Independence in Children http://www.pbs.org/parents/education/learning-disabilities/fostering-independence-in-children/

Writer: Joanna Fifner, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Medina County, [email protected]

Reviewer: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County, [email protected]

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Posted in Healthy People, tagged dill dip, dips, fruit, fruit bowl, healthy choices, healthy party food, healthy picnic food, hummus, Nutrition, parties, recipes, Wellness on May 26, 2011| Leave a Comment »

It is time for Memorial Day picnics, graduation parties and summertime.   Most of us have familiar recipes that we fix for these occassions.  Now is a good time to try a new healthy recipe for your special occassion.

A fresh fruit bowl is easy to fix and loved by many.  Select fruits that are in season and make sure you have a variety of colors to make your beautiful fruit bowl.  Garnish with fresh herbs such as mint or lavendar.   Visit your local farmer’s market for berries or other fruits that are grown in your area.  If adding apples or bananas to your mix, dip in orange juice to keep them from turning brown.

Appetizers and dips are favorites for these special occassions.   Remember to keep your dips refrigerated until serving time.  Allow at least an hour or two for the flavors to blend.   Place your dip in a small bowl and nestle it in a slightly larger bowl of ice to keep it cold.  Vegetables such as carrots, celery, cucumbers, zucchini and whole grain crackers are great dippers for this dill dip.

Creamy Dill Dip

Serving Size: 2 Tablespoons
Yield: 16 servings

Ingredients: 1 cup sour cream, nonfat 1 cup yogurt, nonfat plain

2 Tablespoons dried dill

Instructions:

1. Put the sour cream, yogurt, and dill in a medium bowl. Stir together.

2. Store the dip in a covered container if you don’t plan to eat it right away.

3. Keep the dip in the fridge until you serve it.

Notes: Serve with cucumber slices. If you want a creamy salad dressing, add a few tablespoons of water to the dip.

Source:
The Pennsylvania Nutrition Education Program
Pennsylvania Nutrition Education Program, available at SNAP-ED Connection Recipe Finder.  www.recipefinder.nal.usda.gov

Try the Fiesta Hummus Dip for your next picnic or party.  Have fun with your summertime parties and try a new recipe!

Fiesta Hummus

Yield: 6 servings

Serving Size: 1/4 cup

Calories 120

Total Fat 3 g

Sodium 330 mg

Total Carbohydrate 18 g

Dietary Fiber 3 g

Sugars 2 g

Protein 5 g

Source:
Oregon State University
http://oregonstate.edu/dept/kbrec/sites/default/files/documents/health/Fiesta_Hummus.pdf

Available at SNAP-ED Connection Recipe Finder.  www.recipefinder.nal.usda.gov

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Frequently, college students may not select or purchase the most healthful options while at school. With the major shift in environment and academics, students can put the focus of nutritious eating on the back burner. As a result, several college students tend to gain weight.

Many factors can explain why students may not eat healthfully, including a lack of nutrition and diet education, social pressure, taste, and a lack of exposure prior to coming to college. Students may go for the most appealing, accessible, and easy options which can frequently include energy-dense, nutrient-poor, high-sodium, and high-fat products.

Let’s set the scenario: you are an incoming freshman with an unlimited meal plan. Back home you may have been used to eating home-cooked meals or what your parents provided you, but perhaps for the first time in your life you make all of the selections of what you eat every day. As many dining hall operate, you can basically treat each meal as an all-you-can-eat buffet. The choices are endless and calories never cross your mind. Breakfast could be a healthy choice such as fresh fruit and low-fat yogurt with almonds or it could be bacon, sausage, pancakes, eggs, hash browns, and toast. Which would you choose?

If you were any of the new college students around the country (that are not exactly focused on health), you may have chosen the latter. It’s often hard to keep nutrition and portion sizes in mind when there is such a selection in front of you. What students may not realize at the moment is that making these food choices into their usual dietary behaviors can become an unhealthy habit over time. These poor dietary habits can persist through adulthood, affecting their and their family’s health. Not only do poor dietary choices tend to carry over into adulthood when established at a young age, but they can also affect academic performance in college students. Many studies have found this to be true, noting the extreme importance of a healthy balanced diet while in school.
Social marketing and nutrition advertising in the dining halls have become emerging strategies in influencing students’ dietary choices. These tools can be used to increase awareness and motivate students to select healthier food choices. But, beyond these techniques what can we as parents, grandparents, teachers, coaches and other adult role models do to encourage these young adults to prevent poor eating habits and weight gain. We all know how difficult it can be to lose the weight once it is gained, so prevention is key.

Talking with your young adult and encouraging some good habits early may lead to healthier choices. Some of these include:

• Encouraging calorie free beverages. Many teens and young adults do not realize the number of calories they are consuming simply from their drinks. Encourage water, unsweetened tea, sugar-free sodas, low-fat dairy, or other calorie-free beverages. This simple change can make a huge difference.

• Talk about ways to increase fruits and vegetables in one’s diet. Snacks can be great ways to incorporate more of these daily. Teens and young adults often tend to love dips. Encourage low fat or low calorie dips with fruits and vegetables as a healthy way to snack. www.choosemyplate.org is a fantastic site that offers a plethora of tips on healthy eating as well as a SuperTracker that can help students plan, analyze, and track their diet and physical activity with personalized goal setting, virtual coaching, and journaling!

• Be physically active. This can be easier for young teens and adults on a college campus due to the amount of walking between buildings. Often times the college has a great facility for physical activities to be tried and sustained. Encourage the use of these facilities and ask your teen or young adult about this.

• Finally, talk to your teen or young student about portion sizes. College can be a great social experience and time to try new and different foods. Talk to them enjoying new tastes, but doing so in moderation.

We can all do our part in encouraging healthy behaviors and preventing weight gain. Helping our young adults do that can make a difference in the present and future.

Authors: Shannon Erskine, Dietetic intern/student, Bowling Green State University

Liz Smith, M.S., RDN, L.D. NE Regional Program Specialist, SNAP-Ed, Ohio State University Extension, [email protected]

Reviewer:  Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County, [email protected]

Sources:

Peterson S, Duncan DP, Null DB, Roth SL, Gill L. Positive changes in perceptions and selections of healthful foods by college students after a short-term point-of-selection intervention at a dining hall. Journal of American College Health. 2010;58:425-431.

Wald A, Muennig PA, O’Connell KA, Garber CE. Associations between healthy lifestyle behaviors and academic performance in U.S. undergraduates: A secondary analysis of the American College Health Association’s National College Health Assessment II. American Journal of Health Promotion. 2014;28:298-305.

www.choosemyplate.org

Photo credit: kidshealth.org/teen/school_jobs/college/freshman_15.html

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January 20, 2016 by bohlen19

Hot chocolate is my favorite drink during the fall and winter months. The snow was falling outside and I was anxious for my 1^st cup of the New Year. However, I made a New Year’s Resolution to be healthier and watch my sugar intake. Have you ever taken time to stop and read the nutrition label on a box of hot chocolate?  The first two ingredients are sugar and corn syrup. Cocoa is not listed until the fifth ingredient. My once loved drink was slowly adding weight to my body. One cup of hot chocolate can contain anywhere from four to seven teaspoons of sugar. Since my favorite way of making mine is with reduced fat milk and using original hot chocolate packaged mix I was drinking SEVEN teaspoons of sugar in one cup!

I was not going to let one little drink ruin my goal of becoming healthier. I set out to find a better option. Standing at the grocery store my mind was overloaded with all the different options. All too many times we believe what we read on the outside of the box instead of taking the time to read the nutrition label. No sugar added had to be better for me right? It should have fewer calories. Or what about the all-natural versions where you can pronounce all the ingredients?  There aren’t any added sweeteners or artificial flavors in them. What if I pick the dark chocolate flavor? Dark chocolate has antioxidants so that hast to be the best option. What about my whipped cream or marshmallows on top?

So what is a person to do when they still want that cup of hot chocolate but are trying to be healthier? The American Heart Association offers some suggestions on how to trim the calories by using fat free milk, low sugar hot chocolate packets and a minimal amount of toppings. If you would prefer, make it yourself so you can control the amount of sugar. Chances are you probably already have the ingredients in your kitchen. By personally controling the amount of sugar you are using it’s no longer the number one ingredient. Start with taking your favorite hot chocolate recipe and only use half the amount of sugar. It will not seem as sweet but you can add cinnamon, nutmeg or vanilla extract to help give it that extra something special. For a greater depth of flavor try simmering a cinnamon stick with your milk. Maybe you are looking for a recipe that is a sophisticated, European-style of hot chocolate which is thick and rich.

A healthier version of hot chocolate is very doable and in moderation has great health benefits. After all cocoa beans do come from seeds of a fruit that is grown on trees in tropical forests. That makes chocolate a fruit right?

Source: Gampel, S., & Bobroff, L. B. (2010, October). Dark Chocolate Benefits. Retrieved from http://edis.ifas.ufl.edu/pdffiles/FM/FM38300.pdf

Source: Core, J. (2005, April 4). In Chocolate, More Cocoa Means Higher Antioxidant Capacity . Retrieved from http://www.ars.usda.gov/is/pr/2005/050404.2.htm

Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, [email protected]

Reviewer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, [email protected]