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Posts Tagged ‘healthy meals’

Is it a Serving or a Portion?

Posted in Healthy People, Uncategorized, tagged , , , , , , , , on April 18, 2013 | Leave a Comment »

I’m sure you have noticed how large the meals are that we are served when we eat out. Often the amounts we serve ourselves or our families at home are just as oversized as the restaurant portions. How can we control the calories we are eating each day to help us maintain a healthy weight?

One simple helpful tool is to recognize the difference between a “serving” and a “portion”.

A “portion” is the amount of food or beverage a person chooses to eat or drink. A “serving” is a standard amount established by the U.S. Food and Drug Administration. People commonly portion out more than one serving to eat or drink at a time.

For example, a serving of soda is 8 fluid ounces. Sixteen fluid-ounce bottles of soda are common, and many people choose to drink 16 fluid ounces in one sitting. Even though a 16-fluid ounce bottle is commonly viewed as one “portion,” it is actually two servings! Many cups at fast food restaurants are 32 ounces or even 44 ounces. Think how many servings you are having if you refill the cup before you leave?deck of cards

A serving of meat or fish is 3 ounces – about the size of a deck of cards. But the portion that you have on your plate may be 6 – 9 ounces or more!  Now, think of the calories that you are consuming if you eat the “portion” instead of a “serving.”

One 3-4 ounce hamburger has about 330 calories; a 6 – 8 ounce hamburger comes in at about 600 calories!

We know that just 100 extra calories per day could lead to a 10 pound weight gain in one year. It would take about 1 hour and 30 minutes of exercise to burn off the extra calories from the double burger!

Research has shown that if people are given food in larger serving size packages, they are likely to eat the entire package. For example, a 10.5 ounce bag of potato chips contains about 11 one ounce servings (about 13 chips). Each 1 ounce serving gives you 140 calories, 8 grams of fat and 180 mg of sodium. If you multiply those by 11, you are eating 1,540 calories, 88 grams of fat and 1,980 mg of sodium!

It might be helpful it you divided a larger package into individual serving sizes. When you first open the bag, divide the chips into 11 separate baggies and you will be less likely to mindlessly eat the whole bag while watching TV!

To help you visualize how big (or small!) a serving actually is here are some helpful hints using everyday items to determine the size of a serving.

  • A 3 oz. serving of meat, fish and poultry = a deck of cards or the size of a computer mouse
  • 2 Tbsp. of peanut butter =      a ping pong ball
  • 1 ½ oz. cheese = 4 stacked dice
  • ½ cup of ice cream = ½ of  a baseball
  • 1 baked potato = a fist
  • ½ cup of cooked rice, pasta or potato = ½ of a baseball

As you can see, a serving is much smaller than the portions we typically put on our plate!  You can download a portion card at: http://hp2010.nhlbihin.net/portion/servingcard7.pdf

Choosemyplate.gov has the following suggestions to help you:

Measure out foods you regularly eat (such as a bowl of cereal) once or twice, to get a sense of how big your typical portion is. Also measure out what 1/2 or 1 cup portion size looks like to help you estimate how much you eat. Don’t forget to check the serving size information on the Nutrition Facts label of packaged foods. It describes what the “standard” serving size is, and how many are in the package.

How much we eat each day is just as important as what we are eating.  Be sure to eat nutrient rich foods to supply the calories as part of your daily health plan.  Don’t forget to include some physical activity that you enjoy each day to balance the calories in the foods you are eating.

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

Reviewed by:  Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ross County, Ohio Valley EERA, barlage.7@osu.edu.

Resources:

North Carolina School Nutrition Action Committee, http://www.eatsmartmovemorenc.com/TrendsEffectsSolutions/Texts/RightSizeYourPortions.pdf

National Heart, Lung, and Blood Institute, http://hp2010.nhlbihin.net/portion/servingcard7.pdf

USDA, Choose My Plate, http://www.choosemyplate.gov/weight-management-calories/weight-management/current-consumption.html

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Celebrate February Heart Health Month

Posted in Healthy People, tagged , , , , , , , , , , , on February 4, 2013 | Leave a Comment »

HeartFebruary is American Heart Health Month. Heart disease is the leading cause of death in Ohio for both men and women. We can reduce the risk of heart disease by promoting a healthy diet and lifestyle. One key to heart health is eating foods low in saturated fat, trans fat, cholesterol and sodium. Choose foods high in omega-3 fatty acids and fiber.
Eating a well-balanced diet includes a combination of whole grains, lean proteins, fruits and vegetables, and low-fat dairy. To celebrate Heart Month, take the time to evaluate your diet to make sure you are eating heart healthy foods.

Heart Healthy Foods
• Whole grains: brown rice, oatmeal, whole grain pasta
• Vegetables: broccoli, asparagus, tomatoes, spinach & red bell peppers
• Fruits: oranges, blueberries, red grapes, cantaloupe, papaya
• Beans: red, black or kidney beans
• Omega-3 fatty acids: tuna, salmon, olive oil, flax seed
• Nuts: almonds or walnuts

This baked oatmeal recipe is a good source of fiber, fruit and calcium. This recipe is a great make ahead treat to reheat for a quick healthy breakfast or snack. It also is great to serve for overnight guests.

Apple Cinnamon Baked Oatmeal

Servings 4-6
2 cups old fashioned oats (not instant)
1 ½ cups fat free milk or soymilk
2 egg whites
¼ cups packed brown sugar
½ cup applesauce
1 teaspoon baking powder
1 ½ teaspoons cinnamon
1 teaspoon vanilla
1 tablespoon melted margarine
1 ½ cups diced apple

Optional Toppings:
Raisins
Dried Cranberries
Chopped almonds

1. Preheat oven to 350 degrees. Coat an 8 by 8 inch baking dish with cooking spray and set aside.
2. In a small bowl, whisk together egg whites, brown sugar, milk, vanilla, applesauce, margarine, and cinnamon together.
3. In a larger bowl combine the oats and baking powder. Pour the wet ingredients into the bowl with the oats and mix well. Gently stir in diced apples. Pour oatmeal mixture into prepared pan. Bake 30-40 minutes, until top is firmed and a toothpick comes out clean in the center. Remove from the oven and serve warm. Add additional toppings to baked oatmeal if desired. Also, you may refrigerate and reheat for use later. Make a big batch on Sunday to use as a healthy breakfast all week long!
Nutritional Facts: 1 square equals 160 calories, 3 g fat, 80 mg. sodium, 4 g protein, 3 g fiber, 30 g total carbohydrate
Start today to take better care of your heart health by including heart healthy foods, exercising and promoting a healthy lifestyle!
Written by: Beth Stefura M Ed, RD, LD, Ohio State University Extension Educator

Reviewed by:
Carolyn W. Gunther, Ph.D. Assistant Professor, Extension State Specialist, Ohio State University
Cheryl Barber Spires, R.D., L.D. Program Specialist, SNAP-Ed, Ohio State University Extension
Liz Smith, M.S., R.D., L.D. NE Regional Program Specialist, SNAP-ED, Ohio State University Extension

Sources:
Be one in a million this American Heart Health Month. Retrieved from Centers for Disease Control and Prevention website: http://www.cdc.gov/features/heartmonth/

http://www.odh.ohio.gov/healthstats/vitalstats/deathstat.aspx

http://www.twopeasandtheirpod.com/apple-cinnamon-baked-oatmeal/

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Creating Healthy Meals for Your Family

Posted in Healthy People, tagged , , on January 25, 2013 | Leave a Comment »

ImageSometimes finding healthy foods to feed a family for dinner can be difficult.  Long work days, soccer practices, and other activities make us want to rush to find the most convenient (and not always healthy) food options.  Even when we have time to cook dinner it is sometimes hard to make sure that all of the food groups are represented.  It doesn’t have to be this way.  Here are some tips that the USDA (United States Department of Agriculture) gives to help you healthy up those meals.

  • Follow MyPlate – MyPlate is a wonderful tool used to ensure that your family is meeting their nutritional needs for the day.  Start by making half your plate fruits and vegetables and the other half protein and grains.  Your fruits and vegetables should come in a variety of colors to make certain the different vitamins and minerals are represented.  As far as grains, the USDA recommends making half your grains whole grains.  Protein should also be lean and nutritious like lean beef and pork, or chicken, turkey, beans, or tofu.  Try to make sure that fish are on your plate at least twice a week.  Have a glass of low-fat or fat-free milk to include your dairy.
  • Avoid Extra Fat – Look for ways to cut out the extra fat.  Baking instead of frying chicken will reduce the fat content.  Skip the gravy or sauces.  For example, a rich cheese sauce is delicious with broccoli, but it adds unwanted fat.  Try different herbs and spices instead for a different, but tasty alternative.  Instead of having a slice of cake for dessert, reach for a bowl of fruit. It’s delicious and nutritious!
  • Monitor Eating Methods – Many of us eat too fast.  The problem with this is that it doesn’t give our stomachs enough time to tell our brain that we’re full before we’ve stuffed ourselves.  Savor your meal.  If you eat at a slow or modified pace your body will be better able to tell yourself that you are full.  Another tip is to use a smaller plate.  The bigger the plate, the more likely we are to fill it up.  Try using a nine-inch plate and follow MyPlate as a guide.
  • Know What You Eat – By cooking at home, you know exactly what is going into your food.  You can adjust recipes to be healthier by adding less salt or using olive oil instead of solid fats.  Cooking at home also gives you the opportunity to try new foods.  Make a plan to try one new food each month.  Your family may find their new favorite meal!  If you do decide to eat out, try to obtain the nutritional information ahead of time so you know what you’re eating. 

Make your meals opportunities for better health.  Incorporate the tips above to make sure that you are meeting the nutritional guidelines for both yourself and your family.  For more tips, please visit www.choosemyplate.gov for information about all the food groups as well as information about your nutritional health.

Resource:

Build a Healthy Meal – http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet7BuildAHealthyMeal.pdf

Written by:  Dana Brown, Extension Educator, Family and Consumer Sciences, Morrow County, Ohio State University Extension, Heart of Ohio EERA

Reviewed by: Cindy Shuster, Extension Educator, Family and Consumer Sciences, Perry County, Ohio State University Extension, Buckeye Hills EERA

Reviewed by:  Barb Hildebrand, Office Associate, Ohio State University Extension, Morrow County, Heart of Ohio EERA

Reviewed by: Jenny Lindimore, Office Associate, Ohio State University Extension, Morgan County, Buckeye Hills EERA

 

 

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Quinoa: A Grain or Seed?

Posted in Healthy People, tagged , , , , , , , on January 21, 2013 | 1 Comment »

Quinoa has been part of the healthy lunch options at several catered events I have attended lately. The foods tasted very good and made me to want to find out more about it – what are the benefits of eating it, how to cook it, how long it takes to prepare?MP900049638[1]

Quinoa (pronounced KEEN-wah) is considered a whole grain because of its nutrient benefits, and how it is cooked and prepared. However, it is actually a seed and a relative to the leafy vegetables beets, spinach, and Swiss chard. It was originally grown in the Andes Mountains of South America by the Incas over 5,000 years ago.  Quinoa is a good source of fiber, magnesium, potassium, copper, zinc, iron, phosphorus, Vitamin E.  In addition it is known as a complete protein. Research has shown that the high fiber content of quinoa will make you feel full longer, which may aid in weight loss. High fiber foods are also shown to aid in digestion, may lower blood cholesterol, and reduce the risks of certain cancers. One of the best things about quinoa is that it is gluten free, which makes it a great food for those with celiac disease.

Quinoa is covered in a naturally occurring pesticide called saponin. Saponin gives it a bitter taste which discourages bugs from eating it. By rinsing the quinoa, you will remove this bitter taste. Start by placing the seeds in a fine mesh strainer, because it is small it will go through something with larger holes. Put the strainer in a bowl of water and gently rub the seeds for a few seconds, rinse and drain. Check the label, as some varieties of quinoa come pre-rinsed; however, not all. After rinsing, cook 1 cup of seeds with 2 cups of water. One cup of seeds will yield 3 to 3 ½ cups of cooked quinoa. Cooking quinoa is similar to cooking rice.  It will be done in 15 to 20 minutes. The cooked seeds can be used in everything from salads, main dish casseroles, soups or chowders, dessert foods like puddings, or hot breakfast cereals. Use the flour from quinoa to make gluten free cookies. Here is a link to a few quinoa recipes for you to try http://go.osu.edu/quinoa.

Author: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ross County/Ohio Valley ERRA, barlage.7@osu.edu.

Reviewers: Cindy Shuster, Kathryn Green, Linnette Goard, and Jennifer Lindimore, Ohio State University Extension.

Sources:

Whole Grains Council, http://wholegrainscouncil.org/.

Chow Line, Ohio State University Extension, http://extension.osu.edu/news-releases/resources/chow-line/.

Utah State University, Food $ENSE, Quinoa, https://extension.usu.edu/fsne/files/uploads/2012%20Food%20Basics%20Lessons/Grains/F$GrainsQuinoaHandout.pdf.

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Cranberries – From Nature’s Garnets to the Super Food

Posted in Healthy People, tagged , , , , , on November 21, 2012 | Leave a Comment »

When you think of cranberries – what do you think of? Cranberry sauce at Thanksgiving, dried cranberries on your salad, or maybe cranberry juice for breakfast is likely the most common answers. Most of us probably have forgotten that cranberries are native to North America and have be used for food, medicinal purposes, and as a dye for cloth for hundreds of years. What we probably didn’t realize is our ancestors were on to something – cranberries are a “Super Food”.

The term “Super Food” is a popular health term for foods that are low calorie, high nutrient, and anti-oxidant rich. The great thing about cranberries is that they are naturally low in calories and a good source of fiber and Vitamin C. They also are one of the highest sources of disease fighting antioxidants, with only blueberries higher. Other research has also linked cranberry consumption to prevention of urinary tract infections and prevention of tooth decay.

To include cranberries in your diet consider:

  • Adding fresh or dried cranberries to apple dishes, such as baked apples, apple pie, or even apple sauces.
  • Replace other berries with cranberries in recipes – you may need to add a little sweetener – as they are tart.
  • Think about serving your traditional cranberry sauce with other meals besides your baked turkey, it would be a great companion to pork roast, ham, or baked chicken; or even as a sauce on sandwiches.
  • Add dried cranberries to salad, muffins, cookies, snack mix, cheese balls, or side dishes.

Frozen cranberries are available year round, but fresh are only available in stores in the fall. Stock up now because they can be refrigerated for up to two months and frozen for up to a year. Select berries that are plump, shiny, firm, and free from spots. One moldy berry can ruin the whole bag.

Author: Lisa Barlage, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Ross & Vinton Counties.

Sources:

WebMD, http://www.webmd.com/food-recipes/features/cranberries-year-round-superfood.

West Virginia University, Extension Service, C. Rickman & J. Tritiz, Cranberry Thanksgiving, http://fh.ext.wvu.edu/r/download/116274.

USDA Blog, http://blogs.usda.gov/2012/11/16/cranberries-nature%e2%80%99s-garnets-are-ripening-across-the-country/.

Fruits & Veggies More Matters, http://www.fruitsandveggiesmorematters.org/top-10-ways-to-enjoy-cranberries.

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Can Soup be a ‘Superfood’?

Posted in Healthy People, tagged , , , , , , , , , , on November 5, 2012 | 1 Comment »

As the temperatures have cooled down the last few weeks what foods did you feel like making? I know many of my friends and co-workers have shared that they made traditional or white bean chili, vegetable soup, or chicken noodle soup. Comfort foods like soup just sounded good to them. The good thing to hear about those comfort foods is that they can also be “superfoods”. WebMD lists 14 superfoods that we should eat to protect us from heart disease, cancer, and other health conditions. Many of these foods are high in anti-oxidants, fiber, vitamins, and minerals. Seven of the 14 superfoods are also great soup ingredients:

  • Beans – because beans will often take on the flavor of the foods you combine them with, and can be added to almost any soup. If you use canned beans, look at the sodium content on the nutrition facts label and rinse them to cut that level.
  • Tomatoes – the base for many soups, look for no-salt added on the label if you are using canned.
  • Turkey – a perfect food for this time of year, stores already have them on sale and in a couple weeks we will have left-overs to use.
  • Spinach – rinse fresh spinach, chop into smaller pieces, and add to soup shortly before serving.
  • Broccoli – if you want to make a healthier version of broccoli soup be sure to use low fat and low sodium chicken broth, and low fat milk.
  • Soy – soy milk can be used in cream based soups, small cubes of tofu added to almost any soup, and soy “meat replacement” crumbles can be used in place of ground beef or sausage.
  • Pumpkin – another seasonal favorite which can be served as a hot or cold soup.

The wonderful thing about soups is many of them can also be made quickly. Often the ingredients can be kept on hand or left-overs can be used. One of our Ohio Extension co-workers had put together a great chart with a “Basic Homemade Soup Recipe”. The neat thing about it is you select an ingredient from each column – vegetables, grains, protein, seasoning, and liquid. Here is a link to that site http://go.osu.edu/soup.

If you have left-over soup you want to get it in the refrigerator or freezer in less than 2 hours after serving. If there are large quantities, divide it into small or shallow containers for quicker cooling. Soup can be stored in the refrigerator for 3 to 4 days and freezer for 2 to 3 months. Frozen soups should be stored in sealed containers and labeled with the date. Frozen soups should be thawed in the refrigerator or can be reheated from a frozen state. You may choose to add additional liquid if you reheat from frozen. Always make sure left-overs soups are brought to a boil and heated to 165 degrees for at least 15 seconds for food safety. If you use your microwave for thawing or heating soups, using a glass or ceramic container is recommended. Microwave thawed foods should be cooked right after thawing because they may start to partially cook during the thawing process.

What super soup can you make this week and how many superfood ingredients can you include?

Sources:

WebMD, Superfoods Everyone Needs, http://www.webmd.com/diet/features/superfoods-everyone-needs.

Ohio State University Extension, Wayne County, Basic Homemade Soup Recipe, D Becker,  http://go.osu.edu/soup.

USDA, Food Safety and Inspection Service, Freezer Storage Chart,  http://www.fsis.usda.gov/fact_sheets/Focus_On_Freezing/index.asp#19.

Written by:

Lisa Barlage, Extension Educator, Family & Consumer Sciences, Ross & Vinton Counties, Ohio State University Extension, barlage.7@osu.edu.

Reviewers:

Jenny Even, Extension Educator, Family & Consumer Sciences/EFNEP, Hamilton County, Ohio State University Extension, even.2@osu.edu.

Kathy Green, Extension Educator, Family & Consumer Sciences, Butler County, green.1405@osu.edu.

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“Brown Bagging It” . . . Doesn’t have to mean Boring

Posted in Healthy People, tagged , , , , on August 20, 2012 | Leave a Comment »

At one time, brown bagging was popular just among school children and construction workers – but not anymore!  Carrying meals to be eaten away from home has become a way of life for more and more people.

There are a number of reasons why individuals choose to carry their lunch.  Whether it’s because they are weight-conscious, economic-minded, a nature lover (lunch is a picnic everyday), or a busy office worker who doesn’t want to wait in line at the local deli, people are “brown bagging it” and enjoying it.

When planning any “brown bag” meal, it’s important to make it nutritious, interesting and food safe.  Here are some tips to help take the boring out of your packed lunch while keeping it safe and nutritious.

Nutritious:

  • White bread isn’t the only sandwich loaf – Try whole wheat, banana – nut, cranberry-nut, rye, sun-dried tomato, pumpernickel, pesto, multi-grain, bran, dill, pita (pocket) bread, herb bread, bagels, muffins, biscuits or tortilla wraps.  Choose low-fat, low-cholesterol sandwich fillers like turkey breast, lean ham, or roast beef.  They come in a variety of flavors – Cajun, smoked, honey-roasted, or peppered.
  • Serve hummus on toasted pita bread or crackers.
  • Make your chicken salad or tuna salads with low-fat mayonnaise.
  • Add vegetables to your sandwich whenever possible – spinach, tomatoes, peppers, shredded cabbage or carrots.  Pack in a separate container.  Add just before eating for a fresh taste.
  • Soup and crackers make an excellent option.
  • Pack a salad; choose a salad with pasta and vegetables.
  • Add vegetables to your lunch for crunch and nutrition such as cucumber coins, turnips, broccoli, cauliflower, baby carrots, cherry tomatoes, pea pods, radishes, peppers, spinach or romaine lettuce or zucchini sticks.
  • Pack fresh fruits including, but not limited to a banana, orange, plum, nectarine, pear, peach, apple, clementine, kiwi, grapes or grapefruit.  Canned fruit packed in juice or very light syrup is great for lunch too.
  • Pack applesauce; sprinkle with cinnamon for a change.
  • Pack last night’s leftovers.
  • Balance out your lunch with a dairy option of skim milk, low-fat yogurt, pudding, or string cheese.

Interesting:

  • Top your favorite luncheon meat with well-drained coleslaw instead of lettuce for a new taste and texture sensation.
  • Add zest to a cold roast beef or pork sandwich by combining a little horse radish and chopped green onion with plain, low-fat mayonnaise before spreading it on your bread.
  • Add character to your “brown bag” sandwiches by punching out various shapes (hearts, animals, etc.) in bread with cookie cutters.
  • Pack halves of two different kinds of sandwiches for variety.
  • Try a variety of peanut butter sandwiches.  What about peanut butter and tomato? (It’s one of my husband’s favorite summertime sandwiches.)  Use peanut-butter mix-ins.  Try finely chopped apple and shredded mild cheese; applesauce, raisins and a dash of cinnamon; or drained crushed pineapple and shredded coconut.
  • Be innovative.  Who says you have to take a sandwich?  What about leftover pizza or casserole that can be reheated?, soups or stews?, a large garden salad with lots of vegetables?, or a couple of mini muffins, skim milk and a piece of fruit?
  • Treat yourself to a low-fat cookie or sweet for dessert.  Try oatmeal-applesauce cookies, fig bars, or pumpkin cupcakes.  Choose baked goods that contain less sugar, fat and sodium.

Food Safe:

  • Use clean utensils when preparing food.
  • Remember the golden rule . . . Keep hot foods HOT (with a high-quality thermos) and cold food COLD (use an insulated carrier).
  • When there’s no refrigeration to store lunch, keep lunches safe and cool by freezing overnight, or include an ice-or-freeze pack insert in the bag, add a box of frozen fruit juice or freeze the sandwich bread and filling.
  • Clean your food carrier often.

With a little imagination you can take the “boring” out of brown bag lunches.  An interesting, satisfying lunch goes a long way!

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

Reviewed by: Lisa Barlage, Extension Educator, Family & Consumer Sciences, OSU Extension, Ross & Vinton Counties, http://ross.osu.edu.

Sources/References:

Better Ways to Brown Bag It, The Thomas J. Lipton Company.

Brown Bag Lunches for Healthy Children, OSU Extension by Kathryn K. Chenoweth, Marietta, Ohio.

Brown Baggin’ The HeartFest Way, American Heart Association 1993.

Lunches to Go, Roman Meal Company.

Right From the Start – ABC’s of Good Nutrition For Young Children, Food Marketing Institute, 1750 K Street, NW, Washington, DC  20006-2394.

$martFood™, Nutrition Matters, Volume 6, Issue 8, August 2002.

What’s to Eat?  Healthy Food Hungry Children, U.S. Departments of Agriculture and Health and Human Services.

Wrap it, Bag it, Dow Consumer Products, Inc.

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Join Ohio State University Extension for the fall “Kick off the Pounds” health email challenge

Posted in Healthy People, tagged , , , , , , , , , , , , , , , , , , , on August 6, 2012 | Leave a Comment »


   Are you interested in making a health change this fall?

If so this challenge is for you!

For six weeks this fall we will focus on increasing your physical activity levels as well as focusing your awareness on one health habit per week.  Examples of behaviors we will be encouraging include drinking more water, watching portion size, eating more vegetables and fruits and consuming low fat dairy products.  We will share tips, recipes and researched based information through emails and blog posts.  We also have a facebook page to encourage participants on their journey.

The on-line email challenge will run from September 17th to October 29th.

There is no charge to participate and any adult with an email account can register to participate.

Participants will sign up for the email challenge and complete a consent form to participate in the challenge.  During the challenge, participants will track their daily progress on a 6 week log.   We will have an anonymous pre and post on-line survey for you to complete. 

What is included: Twice weekly educational messages, tracking log for progress, Facebook account for group interaction, weekly drawings from participants for wellness and fitness prizes.

Why: To improve your overall health and well-being while providing valuable research as to the effectiveness of social media as a means of disseminating educational information.

How do I sign up? – Contact Dana Brown at Ohio State University Extension, by email at brown.4643@osu.edu or phone 419-947-1070 by September 10, 2012.

Sponsored by: Ohio State University Extension and County Commissioners
Cooperating

OSU Extension embraces human diversity and is committed to ensuring that all educational programs conducted by Ohio State University Extension are available to clientele on a nondiscriminatory basis without regard to race, color, age, gender identity or expression, disability, religion, sexual orientation, national origin, or veteran status. Keith L. Smith, Associate Vice President for Agriculture Administration and Director, OSU Extension. TDD No. 800-589-8292 (Ohio Only) or 614-292-1868.

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Healthy, Fun Ideas for Parties and Get-Togethers!

Posted in Healthy People, Healthy Relationships, tagged , , , , , , , , on July 16, 2012 | 3 Comments »

We are now halfway through the year and summer is in full swing.  Looking at the calendar reminds us that there are still many celebrations and gatherings to come.  We also know that when people get together, food is almost always at the center of the event.

The United State Department of Agriculture (USDA) has ten great tips to remind us to make healthy choices and use MyPlate while enjoying time with our friends and family.  When we take time to plan a menu, it does not take many more minutes or cost much more money to also plan some fun physical activity options as well.

Just as the appearance of food on our table makes a big difference in how we appreciate the meal, time spent in making the atmosphere colorful, engaging and fun can make an event much more enjoyable.

Many times we think the cake is the center of a birthday party, but a theme emphasizing what the guests will do, may be even more memorable.  An obstacle course for kids and adults alike will bring about smiles and laughter for all ages.

Providing sparkling water with a variety of fresh fruit add-ins or a pick your own fruit smoothie bar, will allow great taste-testing without complaints that there is no soda to be found.  Click here for a great recipe.  Healthy alternatives can be even more flavorful and fun if we make it a priority to plan ahead and focus on good health for the fun of it.

Check out USDA’s 10 Tips to Make Celebrations Fun, Healthy and Active, and then click on the link below to see the entire factsheet with added tips and ideas.  Enjoy the rest of your summer!

  1. Make healthy habits part of your celebrations.
  2. Make foods look festive.
  3. Offer thirst quenches that please.
  4. Savor the flavor.
  5. Use ChooseMyPlate.gov to include foods from the food groups for your party.
  6. Make moving part of every event.
  7. Try out some healthier recipes.
  8. Keep it simple.
  9. Shop smart to eat smart.
  10. Be a cheerleader for healthy habits.

Source:  United States Department of Agriculture (2012). 10 Tips Nutrition Education Series, Make celebrations fun, healthy & active:  10 tips to creating healthy, active events.  http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet20MakeCelebrations.pdf

Written by: Cheryl Barber Spires, R.D., L.D.  Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fulton County, spires.53@osu.edu

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It’s Zucchini Season!

Posted in Healthy People, tagged , , , , , , , on July 12, 2012 | Leave a Comment »

Summer arrives and our dinner tables move outside, gardens overflow with an abundance of zucchini and our lunch rooms are filled with baskets of zucchini supplied by co-workers grown in their gardens with a sign that reads, Enjoy.

Zucchini has many health benefits.  Since zucchini has high water content, it’s very low in calories.  One cup of zucchini contains 36 calories and 10% of the RDI of dietary fiber.  This aids in digestion, maintains blood sugar levels, prevents constipation and curbs overeating.  Zucchini also contain Vitamins B6, C and riboflavin. This summer squash is especially rich in the minerals potassium and manganese.

Choose young tender squash, small to medium in size, with shiny, taut skin.  Avoid any with soft spots or scarring.  Refrigerate in a plastic bag for up to 1 week.  When ready to use, wash and trim the ends.  No need to peel if young and tender.  Sauté thin half-moons of zucchini and yellow squash in olive oil and garlic serve as a side dish or toss with pasta.   Use in salads, baked goods or stuffed as an entrée.  Zucchini is a very versatile vegetable and may be grilled, roasted or baked.  Here is a great way to get more vegetables into your diet, zucchini chips.  Give them a try!

 

Baked Zucchini Chips

1 zucchini

Olive oil

Sea Salt

Parmesan Cheese (optional)

  • Preheat your oven to 225  degrees.
  • Line a baking sheet with parchment paper or foil.
  • Slice your zucchini into thin slices (about the size of a quarter)
  • Arrange on baking sheet
  • Drizzle slices with olive oil
  • Sprinkle with sea salt.
  • Bake 45 minutes, then rotate sheet and bake another 40 – 50 min. until desired crispness.
  • If you desire to put parmesan cheese on the zucchini slices, with 5 minutes left on the cooking time, lightly sprinkle zucchini with parmesan cheese and bake for the remaining 5 minutes.

Sources:

Ohio State University Extension; Selecting, Storing, and Serving Ohio Squash and Pumpkins: http://ohioline.osu.edu/hyg-fact/5000/pdf/5530.pdf

Ediblecommunities.com

Written by:  Beth Stefura, OSU Extension Educator

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