September 2022

Posted in Healthy People, tagged bean recipe, bean salsa, bean salsa recipe, Black bean and corn salad, Calories, food choices, Food Decisions, Fruits & Vegetables, fruits and vegetables, health, healthy broccoli salad, healthy choices, healthy party recipes, healthy snack recipe, Healthy Tailgate, healthy tailgate recipes, hummus, Nutrition, raw broccoli salad, Tailgate recipes, Wellness on October 22, 2012| Leave a Comment »

Healthy Veggie Snacks

Fall is a great time to enjoy picnics, pot luck dinners or tailgating parties with friends and family.  Instead of fixing a traditional high fat food items, look for a healthy and tasty alternative. Here are some healthy ideas to try.

• Start with fresh vegetables and fruits.  Serve cut up veggies with low-fat dips.
• Fruit kabob (fresh fruit cut up and put on a skewer) with a yogurt dip make a pretty and tasty treat.
• Serve Chili with extra beans for additional fiber and use extra lean ground beef or lean ground turkey to reduce fat content.

Love your traditional recipe?  Make your favorite tailgate recipe a little healthier with these simple changes: substitute reduced-fat cheese, fat-free sour cream, less meat in your dip, or serve them with whole grain chips or crackers.

Three recipes are included for your eating pleasure:

• Try Hummus and pita chips or whole grain crackers.
• Make a Marinated Broccoli salad for a high vitamin, lower calorie treat.
• Try Cowboy (or Cowgirl) Caviar for a delicious dip with whole grain tortilla chips or crackers.

 Hummus

 Ingredients:

• 2 cloves garlic, peeled and crushed
• 2  tablespoons olive oil
• 1 (15 ounce) can garbanzo beans, drained, liquid reserved
• 1 tablespoon sesame seeds, 2 tablespoons Tahini, or 2 tablespoons peanut butter
• 2 tablespoons lemon juice
• Salt and pepper to taste
• Optional – 1/8 teaspoon red pepper or ½ teaspoon cumin (to taste)

Directions:

Place garbanzo beans in a blender or food processor with approximately 1 tablespoon reserved liquid. Process until smooth. Mix in the garlic, olive oil, sesame seeds, salt and pepper. Blend to desired consistency, increasing the amount of reserved garbanzo bean liquid as desired.  Chill in refrigerator until served; serve with whole wheat pita chips, whole wheat tortillas, or fresh veggies.

Keeps for 5 days refrigerated.

Marinated Broccoli Salad

Ingredients:                                             

4 cups broccoli florets

4 medium carrots, thinly sliced

2 small onions, sliced and separated in rings

1 can (2 ¼ oz.) sliced ripe olives, drained

1 jar (2 oz.) diced pimentos, drained

1 bottle (8 oz.) light Italian Salad Dressing

¾ cups chopped walnuts

Directions:

1.  Wash hands and assemble clean equipment.

2.  In a bowl, combine the broccoli, carrots, onions, olives and pimentos.  Add dressing and toss to coat.

3.  Cover and refrigerate for at least 4 hours.  Just before serving stir in walnuts.

Makes 8 servings.

Nutrient Analysis, per serving: 145 calories, 10 g. carbohydrates, 4 g. protein, 11 g. fat, Cholesterol 2 mg., 4 g. fiber, Sodium 321 mg.

Cowboy Caviar

Ingredients:

• 1 (15-ounce) can kidney beans, drained
• 1 (15-ounce) can black beans, drained
• 1 (15-ounce) can corn, drained
• 1 (15-ounce) can crushed tomatoes or 2 medium tomatoes chopped
• 1 (4-ounce) can chopped green chiles, drained or small green pepper chopped
• ¼ cup onion, finely chopped
• 3 limes juiced (optional)
• 1 tablespoon vegetable oil or ¼ cup low-fat Italian Dressing
• Salt and pepper to taste

Directions:

1. Mix kidney beans, black beans, corn, tomatoes, chilies, and onion in a large bowl.

2. Add lime juice, oil, salt, and pepper; toss gently to combine.

3. Serve alone or with tortilla chips

Makes: 16 (½ cup) servings

Nutrient Analysis per ½ cup serving: 90 calories, 1.5 grams of fat, 0 Cholesterol, 260 mg of sodium, 17 grams of Carbohydrate, 5 grams Dietary Fiber, 4 grams of Protein.

Sources:

Eating Smart – Being Active, Expanded Food and Nutrition Education Program, Ohio State University Extension.

Cooking for a Life Time, The University of Georgia College of Family and Consumer Sciences, Cooperative Extension, http://www.fcs.uga.edu/ext/food/

Adapted from – SHS Wellness Programs, Utah Valley University, http://www.uvu.edu/wellnessed/nutrition/healthy_options_recipes.html

Broccoli salad photo credit- http://blog.preventcancer.org

Writer:  Michelle Treber, Family and Consumer Sciences Educator, Pickaway County, Heart of Ohio EERA, [email protected]

Reviewers:  Dana Brown, Family and Consumer Sciences Educator, Morrow County, Heart of Ohio EERA, [email protected]
Lisa Barlage, Family and Consumer Sciences Educator, Ross and Vinton Counties, Ohio Valley EERA, [email protected]

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May 17, 2012 by jennyeven

Did you know that the average American family throws away approximately $1600 worth of food each year?  If you’re like most people, you probably buy things you don’t need at the grocery store, or you may end up with leftovers that don’t appeal to family members.  However, just by following a few simple tips, your family can eat healthy AND save money at the same time!

• Plan and buy only what you need:  Saving money begins at the supermarket.  Always plan and make a list before you go grocery shopping.  Be sure to check your foods on hand in the pantry, refrigerator and freezer.  Buy just what you need.
• Stock up:  By having a well-stocked pantry, you can create delicious meals from foods that might otherwise go to waste.  Toss cooked vegetables with whole grain pasta and salad dressing for a refreshing meal on a hot day.  Mix canned beans with rice, toss with a salad, or mash and spread on a tortilla for a tasty burrito.
• Buy fresh produce every week:  Fresh fruits and vegetables are great any time of day, including snacks.  Don’t purchase produce in bulk, however, if it will go bad before you have time to eat it.
• Before you toss bruised or discolored fruit, cut off the bad spots and cook it in cobblers, pies, muffins, pancakes or breads.
• Add vegetables to soups or stews, or casseroles.  You’ll add nutrients, color and texture to your meal while stretching your food dollar!
• Freeze foods, such as bread or baked goods if you won’t use them right away.  Use it later in casseroles or for breading on poultry or fish.  Leftover vegetables can be added to stir fries, sauces, pasta or omelettes.
• Cook with canned or frozen fruits and vegetables:  Frozen fruits and vegetables can be a healthy alternative to fresh since they’re flash frozen when harvested.  They are often more affordable and may be more nutritious, depending on several factors.
• Adjust your recipes to meet your family needs.  Make changes according to your preferences and what foods you have on hand.  Mix it up with different meats, vegetables or beans, seasonings or spices.  Add nuts,  rice or a whole-grain to stretch your food dollar.  Substitute low-fat cheese in place of regular full-fat cheese.

Source:  Share Our Strength’s Cooking Matters, Top 10 Tips to Waste Less Food.

Author:  Jennifer Even, Extension Educator, Hamilton County

We all know that there are many reasons to eat more fruits and vegetables. Baking a batch of muffins is a great way to add extra produce to your diet, especially if you have overripe fruit or vegetables that you want to use before they spoil. Apples, pears, carrots, zucchini, bananas, berries and citrus fruits make great additions to baked goods. To bake a healthy treat, search for or modify a favorite recipe with your favorite fruits or veggies and these tips:

1. Substitute half the all-purpose flour with whole-wheat flour for extra fiber. Note that substituting more than half may yield muffins that are too dense.
2. Substitute half the oil with applesauce or half the butter with plain, nonfat yogurt to reduce the fat content. This tip works well for muffins because they are baked in a tin, but it does not work well if you are baking without a mold; for example, if you are making cookies on a cookie sheet.
3. Cut back on the sugar. The sugar content of most recipes can be cut by up to half without changing the flavor of the end product.
4. Add small amounts of spices like cinnamon, nutmeg, allspice or cloves to sweeten your product without adding calories.

My favorite muffin recipes involve whole grains such as whole wheat flour or oats; applesauce; spices; and various fruits and vegetables. These recipes result in healthy treats that can be eaten right away OR frozen for quick, pre-portioned breakfasts or snacks. Here are a few that I have tried and enjoyed, or that I would like to try:

Do you have a favorite muffin recipe to share? If so, let us know by commenting below!

Author: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, [email protected]

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

Sources:

Brinkman, P. (2015). Modifying a Recipe to be Healthier. OhioLine. https://ohioline.osu.edu/factsheet/HYG-5543

Fruits and Veggies More Matters. Top 10 Reasons to Eat MORE Fruits and Vegetables. https://www.fruitsandveggiesmorematters.org/top-10-reasons-to-eat-more-fruits-and-vegetables

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Posted in Healthy People, tagged Arbor Day, clean air, clean water, Earth Day, environment, environmental wellness, state trees, tree, tree planting on April 21, 2016| Leave a Comment »

Do you remember planting a tree for Arbor Day?  Do you know the meaning of Arbor Day?  This day was set aside for tree planting back in 1872 by J. Sterling Morton. He was a pioneer who traveled from Detroit, Michigan to Nebraska. The pioneers missed their trees and decided to set aside a day for tree planting.  The trees were important for fuel, to keep soil in place, for wind breaks, for building supplies and to offer shade from the hot sun. Want to learn more & see pictures of this historical day? Check out this brief online book. 

As a young child I remember watching our principal plant a tree in the school yard in honor of Arbor Day.  Every year a new tree was planted and a little ceremony held discussing the importance of trees. Check out this interactive map and find out when your state celebrates Arbor Day.

Did you know that Earth Day started in 1970 to raise awareness of environmental issues such as clean air, climate change and clean water? In four years, we will celebrate the 50^th Earth Day. Both of these special days encourage us to increase our awareness of our environment and to honor and nurture a wonderful natural resource, trees.

What can you do to honor our Earth?

• Plant a tree
• Plant a garden
• Plant herbs
• Teach a child about Earth Day
• Take a hike in nature
• Take a few moments to enjoy the beauty of spring
• Pick up trash along the roadways
• Plan an excursion to a National or State park
• Read a story about planting trees
• Schedule a tree planting in your neighborhood
• Organize a tree identification hike
• Teach a child about Arbor Day
• Volunteer with a local tree planting organization
• Find out the state tree for your state. Hint: Ohio’s state tree is the Buckeye.

Did you know that college campuses can meet standards to become a Tree Campus? I was happy to see that Ohio State University met the standards to be a Tree Campus.

Does your favorite university honor Arbor Day? 

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

Reviewer: Carol Chandler, Regional Program Specialist, SNAP-ED, Ohio State University Extension, [email protected]

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Posted in Healthy People, Healthy Relationships, tagged Exercise, family, Family Fun Time, Family Games, family time, games, Kids Computer Game, Kids Screen time, Lean, movement, physical activity, Play Space, Screen TIme, Screen vs lean, Unplug, Visit State Parks on June 26, 2014| Leave a Comment »

We know that sitting in front of a computer, laptop, tablet, video game or TV robs our children (and us!) of time that could be spent moving, playing or creating. It contributes to the obesity rate and encourages all of us to be “couch potatoes”.
According to the Kaiser Family Foundation, kids ages 8-18 now spend, on average, a whopping 7.5 hours in front of a screen for entertainment each day, 4.5 of which are spent watching TV. Over a year, that adds up to 114 full days watching a screen for fun.
Think about that – children are spending almost as much time in front of a screen as some of us spend during our work day. Wow! The 11-14 age group spends the most time in front of screens with their total reaching 9 hours per day! Five of these hours are spent watching television. Visit this website for a great infographic which shares information about each age group and their screen time averages. http://makinghealtheasier.org/getmoving

Get outside, have fun and move! How can we encourage our youth to become more active this summer?

• Limit total screen time to 1-2 hours per day. • Involve your child in planning their day – ask them what activities they like to do and make some suggestions. • Provide creative activities for your child to enjoy – think pens, paper, paint, modeling clay, or art and craft projects. • Send the kids outside to play – try balls, bikes, skateboards, or sidewalk chalk. • Resurrect some of the games you played as a kid – go outside with them and PLAY! Try soft ball, kick the can, tag, red rover, or hide-and-seek.

• Some areas offer free or low cost day camps – soccer, gymnastics, etc. – check out what is available in your area.

According to the Let’s Move website, spend time this summer encouraging your child to be active by exploring, riding, swimming or playing outside. Here are some ideas for each area:

Let’s Explore!
As a family explore parks in your area. You may find a new walking trail, play ground or nature preserve. Plan a walk around the block in your neighborhood in the evening. Be safe but encourage your child to explore their surroundings. Visit http://www.nwf.org/NatureFind.aspx to locate a new area to explore.
Let’s Ride! Pump up those bike tires, grab your bike helmet and check those brakes. Enjoy a family bike ride either in your neighborhood or on a bike path. Many bike paths are available so explore a new one today. Find one of the many rails-to-trails for a smooth bike ride through nature.

Let’s Swim!

Find a safe spot to swim. Lifeguards save lives so select a pool or swimming area carefully. Remember to wear sun protection while in the sun.

Let’s Play!
Look for a playground in your area. Perhaps you can plan a day to visit a play area near your home. Pack a picnic lunch and play! For play spaces near you, visit http://mapofplay.kaboom.org/playspaces/new

Remember to have fun this summer and encourage your family (kids and adults) to get outside and play! Get creative and reduce that screen time to one hour per day.

Sources: http://makinghealtheasier.org/getmoving
http://Healthyohioprogram.org
http://mapofplay.kaboom.org/playspaces/new
http://www.nwf.org/NatureFind.aspx
http://www.letsmove.gov

Author: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, Heart of Ohio EERA [email protected]

Reviewer: Marilyn Rabe, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, Heart of Ohio EERA [email protected]

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In a couple of weeks, my family and I will be sitting down to feast on sweets, side dishes, and TURKEY! To ensure everyone stays healthy and happy, I am going to debunk some turkey myths.

Myth #1 – You must rinse your turkey before cooking. According to the USDA, don’t wash the bird! Rinsing off the turkey increases the risk of cross-contamination. As water splashes, bacteria can be spread to your sink, countertops, and to already prepared foods. The exception to this rule is brine. If you are brining your turkey and need to rinse it, please make sure to remove all food items from the surrounding area before starting. After rinsing, be sure to wash the countertops and sink with hot soapy water and wash your hands for 20 seconds. To be extra careful, you can sanitize your surfaces with 1 tablespoon of unscented, liquid chlorine bleach per gallon of water. It’s important to allow the surface to air dry completely before moving on to your next task.

Myth #2 – Those plastic pop-up thermometers are 100% accurate. Consumer Reports found that not all the 21 pop-up thermometers they tested in whole turkeys and turkey breast were accurate. Food experts at USDA recommend using a food thermometer instead. Make sure your food thermometer registers 165 ºF or higher in the innermost part of the thigh, the innermost part of the wing, and the thickest part of the breast. You can be assured that the turkey is ready and safe to eat.

Myth #3 – Always choose white over dark meet because it is healthier. Turkey is a great source of protein. It has a low glycemic index, which means it won’t cause your blood sugar levels to spike and it helps increase levels of “good” HDL cholesterol in your body. There are some nutritional differences, white meat (breast and wings) has fewer calories and fat than dark meat (legs and thighs) per serving, while dark meat has higher levels of zinc and iron. Depending on your current health, if you are cutting back on fat and calories, then white meat might be the better option. Otherwise, choose whatever type you like and enjoy!

Myth #4 – Turkey makes people sleepy. Turkey meat contains a lot of an amino acid called L-tryptophan. The brain changes L-tryptophan into serotonin, which helps calm us down and helps us sleep. However, scientists at Johns Hopkins think it isn’t just what we eat that makes us so sleepy on Thanksgiving (after all my turkey sandwich any other time of the year has no impact), it is the quantity. Consuming a large meal increases blood flow to our stomach and decreases blood flow to our brain. The increased intake of carbohydrates (which may impact our glycemic index), alcohol consumption, and the hustle and bustle of the day can lead to a desperate need for a nap. To decrease your fatigue you might choose to eat smaller portions/meals, decrease the intake of carbohydrates, limit alcohol consumption, and delegate holiday preparations as you are able.

Turkey time can be a happy and healthy time if you debunk these myths. If you are looking for tips on ways to cook a turkey and a guide on how to roast a turkey (frozen or fresh), the USDA has several resources available for free.

For more information about food safety (in English and Spanish), call: USDA Meat and Poultry Hotline, 1-888-MPHotline – (1-888-674-6854), E-mail: [email protected]

Happy turkey day!

Written by: Roseanne Scammahorn, Ph.D., Family and Consumer Sciences Educator, Ohio State University Extension Darke County

Reviewed by: Misty Harmon, Family and Consumer Sciences Educator, Ohio State University Extension Perry County

Photo by DONALD COOK from FreeImages

Sources:

Johns Hopkins Medicine. (N.D.). Does Eating Turkey Make Me Sleepy? Retrieved from https://www.hopkinsallchildrens.org/Patients-Families/Health-Library/HealthDocNew/Does-Eating-Turkey-Make-Me-Sleepy

Mayo Clinic. (2020, August 25). Nutrition and healthy eating. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478

Rehman, A. (2021, July 6). What Is Tryptophan? Sleep Foundation. Retrieved from https://www.sleepfoundation.org/nutrition/what-is-tryptophan

Umansky, D. (2016, November 22). Holiday Turkey: Should You Rely on a Meat Thermometer or a Pop-Up Timer? Consumer Reports. Retrieved from https://www.consumerreports.org/meat-thermometers/meat-thermometer-or-pop-up-timer-for-turkey/

University of Illinois Extension. (N.D.). Turkey for the Holidays – Nutrition. Retrieved from https://web.extension.illinois.edu/turkey/nutrition.cfm

University of Illinois Extension. (N.D.). Turkey for the Holidays – Using a Thermometer. Retrieved from https://web.extension.illinois.edu/turkey/thermometer.cfm

USDA. (2017, February 17). How to Cook a Thanksgiving Turkey. Retrieved from https://www.usda.gov/media/blog/2016/11/22/how-cook-thanksgiving-turkey

USDA. (2015, September 28). Let’s Talk Turkey—A Consumer Guide to Safely Roasting a Turkey. Retrieved from https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/poultry/lets-talk-turkey-roasting

USDA. (2021, August 3). Tips and Resources for a Bacteria-Free Thanksgiving. Retrieved from https://www.usda.gov/media/blog/2017/11/22/tips-and-resources-bacteria-free-thanksgiving

USDA. (2017, February 21). To Wash or Not to Wash… Your Turkey? Retrieved from https://www.usda.gov/media/blog/2013/11/21/wash-or-not-wash-your-turkey

USDA. (2019, October 22). Turkey Basics: Safe Cooking. Retrieved from https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/poultry/turkey-basics-safe-cooking

U.S. National Library of Medicine. (N.D.). Cholesterol Levels: What You Need to Know. Retrieved from https://medlineplus.gov/cholesterollevelswhatyouneedtoknow.html

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Posted in Healthy People, tagged appliances, clean eating, co-workers, colleagues, Dietary Guidelines 2015, eating well, family, food choices, Food Decisions, Fruits & Vegetables, healthy choices, healthy eating, Healthy Living, healthy meals, Nutrition, ranges, weight control, Wellness, whole grains on February 25, 2016| 1 Comment »

Recently I had to replace my beloved stove. It had served me well over the years with family dinners, parties and countless cooking experiments.  I researched the various models, features and recommendations and was prepared to make an educated, informed decision.

When I finally started making the rounds at the appliance stores to check out the new ranges, I wasn’t prepared for a specific feature I found on a majority of the ranges. Chicken Nugget and Pizza pre-set buttons. What’s this? Does our nation eat chicken nuggets and pizza to such an extent that we need to have those two specific foods singled out for pre-set buttons so we can heat them up in a moment’s notice?  Are we perceived by appliance manufacturers as consumers of convenience foods in massive quantities?

Other countries already see Americans as huge drive-thru/convenience food eaters; is it any wonder the appliance industry followed suit? What will be next? Refrigerators with high sugar beverage or energy drink dispensers? It’s no wonder the current dietary guidelines have started to shorten their estimates of life expectancy—we know our children won’t live as long as their grandparents.  Their diets are not health-supporting.

The 2015 dietary guidelines recommend that Americans start to shift their food choices from convenience foods to more fresh fruits, vegetables, and whole grains to improve overall health. In the next couple of years there will also be more health messages touting the danger of excessive sugar in beverages and energy drinks.

At a recent meeting with colleagues, I observed several co-workers pull yogurt, fresh fruit, vegetables with hummus, and various vegetables out of their lunch bags to consume during our working lunch. It struck me how easy these simple, healthy foods are to eat, yet so powerful. I am grateful to be part of a group of health-focused individuals that are not just “talking the talk,” but also “walking the walk.” Let’s all do our part to improve the American diet and get healthy along the way!

P.S. I ended up purchasing a range that has no pre-set nugget/pizza buttons, and look forward to future cooking adventures!

Written by:  Beth Stefura, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Mahoning County, [email protected]

Reviewed by:  Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County, [email protected]

References: Am J Clin Nutr January 2015 vol.109 no.1 6-16

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During the summer months, it can be difficult to stay calm, cool, and collected as the temperature and humidity rise. It is important to be aware of the ways to keep ourselves safe in the heat. By following safety tips and being proactive, we can avoid serious illness such as heat exhaustion, heat stroke, and hyperthermia.

• Plan ahead. Whether you are swimming, having a cook-out, going the zoo or amusement park, canoeing, hiking, camping, going to the beach, or simply lying in a hammock in your backyard, it is important to be prepared as you are planning for the sun-filled days of summer.
• Stay hydrated. Drink plenty of water. Not a water fan?  Add some fruit (fresh or frozen) to your bottle and enjoy the refreshing taste.  Did you know that at most public places (including restaurants, zoos, and theme parks) where fountain beverages are sold, you can usually get a free cup of water?
• Avoid alcoholic and carbonated beverages. Alcoholic and carbonated beverages will actually dehydrate you, rather than hydrate you.
• Pack a cooler.  By bringing healthier foods with you and taking time to sit and eat or snack, you are more likely to stop, rest, and refuel your body. Fruits and vegetables are naturally high in water content and will help you stay hydrated. A bonus is that you will help stay within your budget by not purchasing higher priced foods and beverages.
• Choose your clothing wisely. Loose fitting clothes that are lighter in color will help to keep you cool.
• Exercise early in the morning or later in the evening. Avoid strenuous activities during the midday hours (10 a.m.- 4 p.m.) when the sun’s rays are the strongest.
• Stay Sun Safe.  Wear a wide-brimmed hat. Wear sun screen that is at least SPF 15.  Choose sunglasses that block 100% of UVA and UVB rays.
• Seek shade.  Taking time to find the shady spot or by sitting under a sport or pop-up tent can help to lower your body temperature.

Move to a cool location, sit or lie down, apply cold wet cloths to your body, and sip water if you notice any of the following signs of heat exhaustion:

• Heavy sweating
• Weakness,
• Cold, pale, and clammy skin
• Changes in pulse
• Nausea or vomiting (please contact a health professional if vomiting does not stop)
• Fainting

Enjoy your summer.  Stay cool and safe!

Written by: Jami Dellifield, Ohio State University Extension, Family and Consumer Sciences Educator, Hardin County.

Reviewed by: Lisa Barlage, Ohio State University Extension, Family and Consumer Sciences Educator, Ross County.

Sources:

Center for Disease Control and Prevention, U.S. Department of Health and Human Services https://www.cdc.gov/extremeheat/warning.html

Summer Stress, Safe Tactics for Ag Today, July 2015 Andy Bauer, Ohio AgrAbility Educational Program Coordinator, https://agsafety.osu.edu/newsletter/ag-safety-stat/july-2015/injury-prevention/summer-stress

Center for Disease Control and Prevention, U.S. Department of Health and Human Services https://www.cdc.gov/media/subtopic/matte/pdf/CDCSummerSafety.pdf

National Institutes of Health, https://www.nia.nih.gov/health/publication/hyperthermia.

Healthy Beverage Guidelines, Harvard T.H. Chan School of Public Health https://www.hsph.harvard.edu/nutritionsource/healthy-drinks-full-story/

Photo Credits: https://pixabay.com/en/tired-hikers-resting-place-rest-249683/

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Posted in Healthy People, tagged beta carotene, good hygiene, healthy eating, Healthy Living, herbs and spices, immune system, kimchi, probiotics, processed foods, sleep, Vitamin C, Vitamin D, zinc on May 7, 2020| 2 Comments »

Today we are reminded of the importance of a healthy immune system.  Our body’s ability to fight infection and disease depends on our immune system.  Good nutrition is important to support a healthy immune system.  Eat well by choosing nutrient rich foods, such as the following to boost your immune system:

• Choose more orange and brightly colored foods. like carrots, sweet potatoes, winter squash, mango, tomatoes, and broccoli. These foods contain the antioxidant Beta Carotene which has been shown to strengthen the body’s infection fighting methods.

• Foods rich in vitamin C including citrus, red peppers, kiwi, broccoli, berries and tomatoes. Start the day with a grapefruit, add sliced peppers to a sandwich at lunch and enjoy a cup of berries for a snack.

• Herbs and spices such as garlic, ginger, oregano, rosemary, and thyme. These herbs and spices contain ingredients that help fight off viruses and harmful bacteria and give your immune system a boost. Try garlic hummus or raw ginger tea, or add oregano and rosemary to salads, roasted vegetables, and tuna salad to increase your intake of herbs and spices.

• Get your Vitamin D. Found in fatty fish, eggs, mushrooms, fortified milk and fortified orange juice. Vitamin D is essential for optimal immune function and has been shown to help address respiratory infections. Add mushrooms to salads, stir fry’s and soups to increase your Vitamin D intake.

• Zinc is key to optimal immune function but intake tends to be lower in those who are older, vegetarians, vegans and those who take antacids. Foods containing zinc such asmeat, seafood, sunflower seeds and pumpkin seeds.

• Probiotics  is good bacteria that promotes health.  It is found in cultured dairy products like yogurt and in fermented foods such as kimchi.

• Protein from both animal and plant-based sources including, milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans, and lentils.

In addition to increasing your intake of nutrient-dense foods, you can protect your immune system by:

• Minimize your intake of sugar, processed foods, and alcohol. Consumption of these foods may suppressthe immune system.

• Practicing good hygiene and hand washing to help prevent the spread of germs. Remember to wash produce before eating or using in recipes. Clean glasses, dishes, forks, spoons, and knives to reduce the spread and growth of bacteria.

• Manage stress. Physical activity, meditation, listening to music and writing are great ways to manage stress and help reduce the risk of some chronic diseases that could weaken your immune system.

• Getting enough sleep. Lack of sleep contributes to a variety of health concerns including a weakened immune system. Seven to nine hours is recommended each day for adults and children need eight to fourteen hours depending on their age.

Take charge today of your health and add these tips daily to support a healthy immune system!

Written by:  Beth Stefura, OSU Extension Educator, Mahoning County. [email protected]

Reviewed by: Jenny Lobb, OSU Extension Educator, Franklin County. [email protected]

References:

Academy of Nutrition and Dietetics (2020). Support your health with nutrition. https://www.eatright.org/health/wellness/preventing-illness/support-your-health-with-nutrition

WebMD (2019). How can my diet affect my immune system? https://www.webmd.com/cold-and-flu/qa/how-can-my-diet-affect-my-immune-system

WebMD (2019). Super Foods for Optimal Health. https://www.webmd.com/food-recipes/antioxidants-your-immune-system-super-foods-optimal-health

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January 21, 2014 by lisabarlage

After viewing a few television shows about the new trends in dining and hot eats – it got me wondering how it would influence my own choices as I prepared foods or choose to eat out in the coming months. Several of the trend lists I viewed were from surveys by the National Restaurant Association, insights from Technomic (a leading food service research firm), and The Food Channel. I found it interesting that a number of the trends fit well with the themes we are promoting through Ohio State University Extension. Here are my favorites:

• Locally grown in all types of foods including produce, meats, and dairy. Extension has been promoting local foods for several years in Ohio. By buying local, you support your local economy, and you have the opportunity to learn from your local farmer or restaurant how the food was produced and harvested. To learn more about this effort go to http://localfoods.osu.edu/.
• Children’s nutrition and more healthful meals for children. This goes back to more vegetables, fruits, and less processed foods. I hope that means restaurants will get on board with the work that many of us have been doing for years (Health Departments, State Government, and our First Lady included).  A national Extension team that I contribute to is working on this topic, so check out our work on eXtension at http://www.extension.org/healthy_food_choices_in_schools.
• A Midwestern Food Movement is also found in restaurants and with newer television programming and recipe books. Of course growing up in Ohio, I know this is a true, we have good food! Think root vegetables, fresh foods from the garden, catfish, dairy products, pork (goes back to the Chicago hog processing from days past), and many of the traditional comfort foods.
• Clean eating or not over processed foods is the final restaurant trend I want to focus on. Attempt to eat foods in their natural state; avoid preservatives; reduce salt and try herbs; eat whole grains rather than refined; and use natural fats like olive, canola, or walnut oil. This ties in well with locally grown and the Midwest movement.

This look at the new trends in food and dining has brought forward several messages that are good for all of us – look for foods in their natural state, buy fresh and local when you can, and encourage children to eat these foods by setting a good example. What are you doing to be part of this movement?

Sources:

Technomic, https://www.technomic.com/Pressroom/Releases/dynRelease_Detail.php?rUID=262.

The Food Channel, http://www.foodchannel.com/articles/article/2014-top-ten-food-trends-part-i/.

Ohio State University Extension, Local Foods, http://localfoods.osu.edu/ and Ohio Direct Marketing: Food and Agriculture, https://u.osu.edu/fox.264/.

Author: Lisa Barlage, MS, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Ross County, [email protected].

Reviewer: Daniel Remley, MSPH, PhD, Assistant Professor, Field Specialist, Food, Nutrition, and Wellness, Ohio State University Extension, [email protected].