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Posts Tagged ‘Fruits & Vegetables’

water 2What do you, a tree and a hamster have in common?

You all need water! All living things need water to survive whether they get it from a water fountain, a rain cloud or a little bottle attached to the side of a hamster cage!

How many of you think of a nice, cold glass of water when you need to quench your thirst? Whether we are indoors or out – we need to remember to keep our bodies hydrated and water should be the first thing we reach for. Your body is about 60% water and constantly needs to be replenished. Every cell in your body needs water to function properly.

  • Why water? Well, water does a great job in helping to keep our bodies hydrated without adding any sugar, caffeine or other substances
  • How much? You’ve probably heard for years that we all need 8 glasses of water every day – for a total of 64 ounces. Researchers have pointed out that the need for fluid can vary widely among individuals.
  • Does it have to be “plain” water? No, there are many ways to dress up the taste of a glass of water. A fairly common way to flavor the water is to add fruit or vegetable slices – lemons, strawberries, cucumber, etc. You can also add herbs to the water for refreshing drinks. Try a sprig of mint for a refreshing change of taste!
  • Can it help me lose weight? That is a possibility! If you drink a full glass of water before your meal, you may trick your brain into thinking that you are full sooner!       Also, if you substitute water for high calories drinks, you are helping control the number of calories your body is taking in each day.
  • Don’t always rely on your body to tell you that you need some water. When you are hot and sweaty, your thirst mechanism can shut off and you don’t know that you need some fluids. . If our bodies become dehydrated it can lead to physical and mental problems.
  • While water is the best source of fluids for your body, don’t forget that you can count all of the fluids you drink during the day. Many of the fruits and vegetables we eat have high water contents – try watermelon, strawberries, peaches, tomatoes, and celery.
  • Try to keep track of how much water you drink during a typical day. Aiming for the 8 glasses is not a bad thing – just remember that the amount your body needs will vary with your activity level, your body size and the temperature if you are outside and other factors.

Written by: Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, Heart of Ohio EERA, rabe.9@sou.edu

Reviewed by: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County, Heart of Ohio EERA, Treber.1@osu.edu

 

http://www.webmd.com/food-recipes/features/feel-your-best-with-water

http://www.webmd.com/diet/features/6-reasons-to-drink-water

How Much Water Do You Really Need? Health and Nutrition Newsletter: Tufts University. July 2014. Volume 32, No.5

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Smoothies continue to be a popular treat at restaurants; although special equipment is promoted to make them it is not necessary. While we think of them as a tasty way to increase our dairy and fruit consumption, they can also be a wonderful way to slide in a few vegetables. Yes, I said “vegetables”!

The perk with smoothies is you can add things that people may not usually think they like – yogurt or kale – and your children (or picky spouse or co-worker) won’t even know they are there. Vegetables that work well in smoothies are spinach, kale, steamed broccoli, romaine lettuce, cucumber, peeled avocado, and carrots. Using low fat dairy, skim milk and lite yogurt, a smoothie can provide calcium and protein in addition to the vitamins and fiber in vegetables and fruits.

Smoothie Tips:

  • While special smoothie machines aren’t necessary, a blender with a tight fitting lid is a must.green smoothie
  • To prevent damage to your blender, always use 1 cup of liquid, either skim or almond milk, or fruit juice.
  • Add a 6 ounce container of light yogurt, vanilla blends well with any combination, but all types work.
  • Choose your washed and chopped vegetable from the list above and add ½ to 1 cup. Remove stems from leafy veggies and add up to 2 cups.
  • Add 1 to 1 ½ cups assorted fruits like – bananas, strawberries, blueberries, grapes, pears, pineapple, peaches, or kiwi. To prepare fruit – wash and chop into smaller pieces for even blending. Freezing fruit ahead will give an icy consistency without the work on your blender of breaking up ice.
  • If you want to add ice – limit the amount to 4 cubes or no more than ½ cup.
  • Blend until smooth without over-blending. Vanilla extract and a dusting of cinnamon or nutmeg can be a tasty addition.

To make a green monster smoothie blend: kale, grapes, yogurt, skim milk, and bananas.

Smoothies can be a fun snack for families to make together, just supervise blending and limit servings to about 1 cup.

Sources:

University of Maryland Extension, http://extension.umd.edu/sites/default/files/_docs/Green%20Smoothie.pdf.

Michigan State University Extension, http://msue.anr.msu.edu/news/smoothies_a_healthy_alternative .

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ross County.

Reviewer: Pat Brinkman, Extension Educator, Family and Consumer Sciences, Fayette County.

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Asparagus, a member of the lily family, is available from April to early June. It is fat and sodium-free, with about 35 calories per cup. This nutrient rich food is filled with folate; vitamins A, C, and K; potassium; and iron. These nutrients are shown to reduce your risk of heart disease and cancer. White asparagus is grown out of the sun and contains fewer nutrients than green, while purple asparagus contains additional anti-oxidants.

To select the best asparagus – look for straight and firm stalks. Avoid wilted or limp stalks. Selecting stalks that are uniform in size will assist with cooking. Asparagus is easily perishable, for optimum quality keep at 40 degrees or below and use within one to two days. Wash with cold water only before using, to prevent bacterial growth.

Asparagus is a versatile vegetable that can be used in salads, soups, or main dish recipes.1574360-SMPT

To steam: bring an inch of water to a boil, insert rinsed stalks, and cover pan. Stalks will be done in 2 to 5 minutes – based on thickness of stalks.

To microwave: rinse stalks and place on microwave safe plate with about 2 tablespoons of water, cover and microwave 2 to 3 minutes – until done.

To roast: preheat oven to 400 degrees and place rinsed stalks on foil-lined sheet. Drizzle with small amount of olive oil, salt and pepper. Roast for 5 to 10 minutes until tender-crisp. Parmesan cheese is also a tasty option on roasted stalks.

To grill: place stalks on grilling skewers or grill griddle, brush lightly with olive oil, grill 2 to 5 minutes – turning once.

To freeze asparagus for future use: sort stalks to similar size; blanch by placing in boiling water for 90 seconds – small stalks, 2 minutes for medium stalks, and 3 minutes for larger stalks; cool immediately in ice water; pat dry and place in freezer bags. Stalks may be left whole or cut into 2 inch sections before starting the blanching process.

Seasoning options for asparagus include soy sauce, sesame oil or seeds, lemon juice, parsley, or vinaigrette dressing.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County, barlage.7@osu.edu.

Reviewer: Cindy Shuster, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Perry County.

Sources:

Utah University Cooperative Extension, https://extension.usu.edu/admin/files/uploads/Viva%20Vegetables%20Asparagus%20Recipes.pdf.

Ohioline, Ohio State University Extension, B. Brahm, http://ohioline.osu.edu/hyg-fact/5000/pdf/5508.pdf.

Washington State University Extension, http://county.wsu.edu/chelan-douglas/health/Documents/Asparagus%20Information%20and%20Springtime%20Warnings.pdf.

Photo credit: Gerald Holmes, Valent USA Corporation, Bugwood.org.

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Start Your GardenAre you interested in maintaining your weight or even losing a few pounds this spring? Could you use some encouragement and guidance but don’t have time to attend classes? Want tips to help you grow herbs, start a garden or eat more local foods? Does this sound interesting to you?

If so, give our Spring Live Healthy Live Well Email wellness challenge a try.

“Spring Live Healthy Live Well Challenge” is an on-line challenge designed to help adult participants get fit by encouraging regular physical activity, nutrition, and wellness activities. Participants will receive e-communications twice each week, containing nutrition, health and fitness tips. Additional food and activity logs will be available for download to help participants track their progress. They will also have access to supplemental information available on Blogs and Facebook.

Sign up by following this link to enroll: http://go.osu.edu/SpringPick

If you’ve joined us on other challenges, you’ll see new themes during this spring challenge. We will learn about these topics and be encouraged to participate in wellness behaviors.

• Vegetables and Fruits – adding more of these foods to your diet.
• Fitness Focus Tips – finding ways to move more.
• Root Vegetables – trying new recipes for veggies and fruits.
• Local Foods – visiting a Farmers’ Market or the local foods section of your store.
• Gardening – planting an herb, vegetable or fruit in a container or plot garden.
• Seasoning with Herbs – using herbs instead of salt to season foods.
• Sunscreen – wearing sun protection or sunscreen every day.

Once you register, you will be enrolled and begin receiving e-communications starting the week of April 7, 2014. While Facebook™ will be utilized; participants only need to have an email address.

The program is funded by Ohio State University Extension and County Commissioners Cooperating.

Writer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, Heart of Ohio EERA, treber.1@osu.edu

Reviewer: Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family and Consumer Sciences, Ohio State University Extension

Reviewer: Marilyn Rabe, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, Heart of Ohio EERA, rabe.9@osu.edu

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March 17 - Spring Blog Photo

Signs of spring are around us everywhere . . . . daylight savings time, daffodils and crocuses popping through the ground, and skunks along the roadside – yes, skunks are a sign that spring is in the air.

Much like New Year’s resolutions, spring is a time of renewal and new beginnings.  In our hurried, fast-paced world, it is easy to get lost in the hustle and bustle of everyday life; we forget to stop and smell the roses.  This hectic, fast-paced lifestyle can take a toll on our energy and time.  With the onset of spring approaching later this week, here are ten suggestions for new beginnings and renewal.

  • Get eight hours of sleep.
  • Get 30 minutes of physical exercise daily.
  • Take 10 deep breaths when something overwhelms you.
  • Drink water instead of sweetened beverages or soda.
  • Eat more vegetables and fruits.
  • Say affirmations in the morning and at night.
  • Surround yourself with positive people; negative attitudes can drain your enthusiasm.
  • Do something nice for yourself.
  • Take time to reflect upon each day.
  • Treasure every moment.

As you embrace the changing of the season from winter to spring, consider how you can make small changes to your personal life for renewed health and well-being.

Written by:  Cynthia R. Shuster, CFLE, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Perry County, Buckeye Hills EERA.

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

Reviewed by:  Jenny Lindimore, Office Associate, OSU Extension, Morgan County, Buckeye Hills EERA & Kim Barnhart, Office Associate, OSU Extension, Perry County, Buckeye Hills EERA.

CFAES provides research and related educational programs to clients on a nondiscriminatory basis. For more information: go.osu.edu/cfaesdiversity

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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/.vegetables
  • 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, barlage.7@osu.edu.

Reviewer: Daniel Remley, MSPH, PhD, Assistant Professor, Field Specialist, Food, Nutrition, and Wellness, Ohio State University Extension, remley.4@osu.edu.


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Do yonailsu have splitting, cracking nails? Do you have problems getting them to grow long? How’s your health? Your nails are like a mirror to your health.

White spots in nails indicate an injury to the nail. Vertical lines can be caused by a nail injury or certain diseases or drugs. Bacterial infections of the nails are most commonly due to injury, nail biting, poor hygiene, or frequent contact with water. Heart and lung problems, liver and kidney diseases, diabetes, and anemia can be signaled by changes in your nail such as discoloration or thickening of the nail. Digestive problems can cause ingrown toenails as also can improper nail trimming, tight shoes or poor posture. If you have diabetes or poor circulation you are more likely to have nail problems.

If you notice changes in color, shape and/or thickness of the nail, bleeding, discharge, pain due to swelling around the nail you should check with your doctor. About half of all nail disorders are caused by fungal infections. Fungal infections are more common in toenails due to the warm and moist environment.

Your fingernails grow faster about twice the rate as toenails with faster growth in the summer. Our health factors such as nutrition, age, activity level, heredity, disease, medications, illness, fever and age affect nail growth. As we age we also tend to have more nail problems.

Keeping your nails in good shape:
• Keep your nails clean and dry. Use rubber gloves when cleaning and using chemicals.
• Moisturize your hands and nails often as frequent hand-washing and hand sanitizers dry out nails.
• When filing or trimming your nails cut straight across with the center slightly rounded.
• If your nails split or break easily, keep them short.
• Nail polish can protect your nails.toenails
• Only use nail polish remover once a week as it dries out nails. Try an acetone-free variety.
• Don’t bite your fingernails or pick your cuticles. Clip off hangnails.
• For toenails, don’t wear tight shoes and switch shoes regularly.
• For reoccurring problems see your doctor or dermatologist.

Be Careful at Nail Salons
Fungal Infections are easily spread at nail salons. Be sure technicians wash their hands between clients and use clean implements each time. If you are a frequent customer you may want to bring your own implements. Technicians should never cut or push back cuticles.

Written by: Pat Brinkman, Extension Educator, Family & Consumer Sciences, Ohio State University Extension Fayette County, Miami Valley EERA

Reviewed by: Liz Smith, Liz Smith, M.S, RDN., L.D, NE Regional Program Specialist, SNAP-ED Ohio State University Extension

References:
American Academy of Dermatology, (2013). Nails, American Academy of Dermatology, Available at http://www.aad.org/media-resources/stats-and-facts/prevention-and-care/nails
Mayo Clinic, {2011). Fingernails: Do’s and don’ts for healthy nails, Mayo Clinic. Available at http://www.mayoclinic.com/health/nails/WO00020

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