Feeds:
Posts
Comments

Archive for the ‘Healthy People’ Category

Have you ever finished eating your lunch or dinner and could barely remember what you had just eaten? Could you identify the tastes and textures?  Has your stomach ever felt uncomfortable after you quickly gobbled down a sandwich or meal? Do you eat in the car or in front of the television or computer screen?

Many of us are often are distracted or in a hurry when eating and don’t give the simple act of chewing much thought. Does proper chewing of our food lead to better digestion?  Yes!  Healthy digestion and absorption of nutrients starts with the basic act of chewing our food. As you chew your food, digestive enzymes are released into the stomach to help your body convert the food into energy.

There are many benefits of chewing your food properly:

  • Absorb more nutrients – smaller particles are easier for our bodies to digest.
  • Enjoy and taste your food – proper chewing forces you to slow down and enjoy the flavors.
  • Maintain a healthy weight – it takes time for your brain to tell your stomach that you are full, so taking longer to chew each bite may help you control how much you eat.
  • Care for your teeth – the saliva that is produced from chewing helps wash away bacteria from your teeth and it gives the bones holding your teeth in place some exercise.
  • Reduce the risk of bacterial overgrowth in the colon – this can help prevent bloating, constipation, diarrhea, and other digestive problems.

 

So, how many times should you chew your food? That depends on what you are eating!

Its common sense that soft food like fruits and some vegetables break down more easily than a steak. Some experts suggest 5-10 chews for soft food and up to 30 for denser foods.

Here are some more specific guidelines for proper chewing:

  • Start with smaller bites
  • Chew slowly
    • Most of the food should be liquefied in your mouth
  • Swallow completely before the next bite
  • Limit the amount of liquids you consume while eating

The Harvard Health Letter discusses the concept of “mindful eating” where you can apply some of the ideas above to help prevent health issues and increase your enjoyment of food. This method also emphasizes the importance of limiting your distractions!  Turn off the TV and computer while eating and enjoy your food!

 

Author:  Marilyn Rabe, Extension Educator, Family and Consumer Sciences, OSU Extension, Franklin County

Reviewed by:  Jenny Lobb, Extension Educator, Family and Consumer Sciences, OSU Extension, Franklin County

Cavuto, K. (2015). 5 Reasons You Should Chew Your Food. http://health.usnews.com/health-news/blogs/eat-run/2015/03/10/5-reasons-you-should-chew-your-food

Mercola (2013). 7 Important Reasons to Properly Chew Your Food. http://articles.mercola.com/sites/articles/archive/2013/07/31/chewing-foods.aspx

Harvard Health Letter (2011). Mindful Eating. http://www.health.harvard.edu/staying-healthy/mindful-eating

Read Full Post »

There is a small percentage of the population that cannot consume gluten (a protein found in wheat, rye and barley) due to medical reasons (such as Celiac Disease, gluten sensitivity or wheat allergy); and a larger percent of the population that has chosen gluten free eating as a dietary preference. Most of the recipes used in traditional American cooking and baking use wheat flour (containing gluten) as a base, which makes baking without gluten a challenge.

Gluten performs several functions in baked goods. The sticky protein helps create stretchy and elastic dough, trapping air bubbles and forming a light, airy texture. Gluten provides structure for breads and a tender crumb. Replacing gluten in baked goods can be tricky, and often requires a combination of flours to achieve similar flavor, texture and density to gluten-filled flours. For a list of wheat-free flour substitutes, look at the Kids With Food Allergies webpage.

Here are some tips for baking without gluten:

Xanthum GumGluten free flour

Add xanthan gum or guar gum to replace some of that structure that gluten provides (1 tsp per cup flour for yeast products and ½ teaspoon for non-yeast products).

Baking Times

Gluten free products take longer to bake, and usually at a lower temperature compared to a traditional recipe. This allows the dough more time to rise and hydrate.

Flavor

Some gluten free flours (sorghum) or starches (chick pea) have a flavor not welcomed in baked goods. Try adding extra vanilla and/or spices to mask some of the off taste.

Freshness

Gluten-free grains and starches have a shorter shelf-life. Buy small quantities and store in the refrigerator or freezer. To avoid soggy baked goods, transfer to a wire rack as soon as possible after baking to ensure proper cooling. Store leftovers in air-tight containers and freeze to preserve freshness. Thaw completely before eating.

Leavening

Leavening agents such as eggs, baking soda and baking powder help form gas bubbles and give rise to dough. Try adding an extra teaspoon of baking powder or substitute with baking soda and buttermilk to leaven instead of baking powder. Dissolve leaveners in liquid from the recipe before adding to dough to produce a better rise to the product.

Moisture

Gluten free flours tend to be more ‘thirsty’ than wheat flours. They are very dry and take longer to absorb moisture. Simply giving the batter a short rest of 30 minutes can help the flour to hydrate (as well as give extra time to rise). Use less (up to a tablespoon) of gluten free flour per cup of wheat flour in the standard recipe. Recipes that call for pureed fruit, sour cream or yogurt tend to be moister. Use brown sugar, honey or agave instead of white sugar to add a little moisture. Adding an extra egg may help with moisture as well as leavening.

Fat

Gluten free flours don’t absorb fat like wheat flour. You might find using a standard recipe and substituting the flour yields a greasy product. Use a little less fat (butter or oil) to avoid a greasy feel.

Nutrition

Use 1/4 cup ground flaxseed in 1/4 cup water for 1/4 cup flaxseed flour to increase fiber and nutrients in any recipe.

Structure

Use dry milk solids or cottage cheese or the moisture tips listed above to improve structure so products don’t fall apart as easily.

For more tips on Gluten Free Baking, check out this fact sheet from Colorado State University Extension.

Sources:

Gluten Free Baking Tips and Tricks. 2016. Beyond Celiac. http://www.beyondceliac.org/gluten-free-diet/baking/

Recipe Substitutions for Wheat Allergy or Gluten Sensitivity. 2017. Kids with Food Allergies, A Division of Asthma and Allergy Foundation of America. http://www.kidswithfoodallergies.org/page/wheat-allergy-gluten-free-recipe-substitutions.aspx

Watson, F. and others. Gluten Free Baking. Colorado State University Extension. https://extension.colostate.edu/docs/pubs/foodnut/09376.pdf

Written by: Shannon Carter, Family and Consumer Sciences Educator, Ohio State University Extension, Fairfield County

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

Read Full Post »

For many of us in the health or nutrition field, the month of March is a time when we remember how important nutrition – what we eat and drink – is for our health. For me, it is a time when I try to:

  • Explore new foods
  • Ramp up my veggie and fruit intake
  • Make healthier beverage choices (try infused water instead of soda)
  • Try new recipes

What can you do this month to make positive nutrition changes? Have you heard the chatter about “cauliflower rice”? If you are on the internet, you may see recipes for this new food idea.  I love vegetable stir-fry and decided to try this instead of my usual brown rice. I found a bag of cauliflower rice pearls that was cheaper than a head of cauliflower. It was also very convenient.  I sautéed it with garlic and olive oil and used it as the base for my vegetable stir-fry. It was tasty and a way for me to add another vegetable to my day.  Toasted slivered almonds made a nice addition.  This bag featured recipes for cauliflower pearls fixed these ways: mashed, as rice and steamed.

bag

Cauliflower Pearls

Are you looking for other ways to fix cauliflower? One of my favorite ways is to roast cauliflower.  I use olive oil, garlic and smoked paprika – its sweet smoky taste makes it a family favorite.

roast

Roasted Cauliflower

 

Need a fun recipe for the kiddos? Check out the hiding rabbit recipe with their snow-white bunny tails peeking out from peanut butter celery.  Another creative, kid-friendly cauliflower recipe is pizza with a cauliflower crust.

Rabbitcrop

Hiding Rabbits

Why should you eat more vegetables? Most of us know that vegetables are low in fat and calories, and rich in fiber and vitamins and minerals. If you wonder how many you need each day, visit ChooseMyPlate for specifics. Click here for tips to help you get more veggies in your diet.  This great website can also help you plan a healthier lifestyle by exploring the SuperTracker feature.  You can log in and create an account to track your nutrition, physical activity and weight.  This free tool can be helpful in you in your quest for a healthier lifestyle.

What will you do to celebrate National Nutrition Month? Share your ideas in the comments.

Sources:

Danielson, L. (2017). 3 Unique Ways to Enjoy Cauliflower. http://www.fruitsandveggiesmorematters.org/3-unique-ways-to-enjoy-cauliflower

eatright: Academy of Nutrition and Dietetics (2017). Put Your Best Fork Forward: National Nutrition Month 2017. http://www.eatright.org/resources/national-nutrition-month.

Powers-Barker, P. (2015). Ohio Local Foods Infused Water Experiment. https://u.osu.edu/powers-barker.1/2015/07/06/ohio-local-foods-infused-water-experiment/

Steed, M. (2017). Cauliflower! Iowa State University Extension and Outreach: Answer Line. https://blogs.extension.iastate.edu/answerline/2017/02/20/cauliflower/

USDA (2016). Tips to help you eat vegetables. https://www.choosemyplate.gov/vegetables-tips

USDA (2017). MyPlate. https://www.choosemyplate.gov/MyPlate

USDA (2017). SuperTracker. https://www.choosemyplate.gov/tools-supertracker

Written by: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, treber.1@osu.edu

Reviewed by: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State Univeristy Extension, Franklin county, lobb.3@osu.edu

Read Full Post »

Your cough has a purpose – to protect you by clearing your airways from irritants and prevent infection.  Coughing is a reflex and can be brought on by cold air, strong perfume, smoke, mucus, allergens (mold, dust, pollen), and inhaled food or dirt.  The nerve endings in your airway are stimulated sending a message to your brain telling the muscles in your chest and abdomen to push air out of your lungs forcing out the irritant.  Medical conditions and medicines are also reasons for coughing.

Acute coughs, come on suddenly and last only a few weeks, are commonly brought on by colds, viruses, sinus infections, pneumonia, and acute bronchitis.  Coughs lasting three to eight weeks and remain even after the initial cold or respiratory infection are known as subacute coughs.  A dry cough can occur at times as a result of a cold, coughing irritates your lungs leading to more coughing, and can last weeks or months.

If your cough is chronic, lasting more than eight weeks, seek out your doctor for a diagnosis and treatment.  Chronic coughing can be caused by gastroesophageal reflux disease (GERD), postnasal drip from sinus infections or allergies, chronic lung conditions such as asthma, chronic obstructive pulmonary disease (COPD), cigarette smoke, pollutants, and some medications.

There are many remedies and treatments for your cough from medications, lifestyle, nutrition and dietary supplements, to herbs and homeopathy.

Here are a few that are commonly recommended:

  • Over-the-counter cough suppressants and expectorants – read labels and check with your pediatrician to determine what is best for your child’s cough.water
  • Water helps to ease your cough and thin the mucus in your throat – drink more water, watered down juices or tea, or add it to the air with a steamy shower or vaporizer.
  • Remove allergens by using air conditioners to filter air during pollen season.
  • Take a teaspoon of honey or add a spoonful of honey to hot water or tea – this can help loosen a cough. Remember DO NOT give children younger than one year old honey because this can make them sick.
  • Stop smoking and stay away from second hand cigarette smoke.
  • Give it time because sometimes it just takes time to get over a cough that follows a common virus.

The next time you find yourself coughing remember coughing has a purpose.  It protects you – either from irritants or to let you know something more maybe going on.

 

Written By: Candace J. Heer, Family and Consumer Sciences Educator, Morrow County

Reviewed By: Jami Dellifield, Family and Consumer Sciences Educator, Hardin County

Sources:

http://www.mayoclinic.org/symptoms/cough/basics/definition/sym-20050846

https://medlineplus.gov/cough.html

https://www.nhlbi.nih.gov/health/health-topics/topics/cough/

http://www.webmd.com/cold-and-flu/overview#1

http://umm.edu/health/medical/altmed/condition/cough

Read Full Post »

Lately, I have been feeling guilty when I purchase frozen foods.  With the push to eat fresh, fresh ingredients can be even delivered directly to our door through many different meal planning and grocer delivery services. Do you ever wonder how healthy are frozen foods?

frozen-food-1336013_1920

Since 1984, when President Ronald Reagan signed Proclamation 5157, March 6 is known as “Frozen Food Day.” We know about the importance of eating fresh, so this proclamation may shock us.  According to the Frozen Food Foundation, frozen fruits and vegetable compare in nutritional value to fresh fruits and vegetables.  This is great news for consumers because it allows us to plan ahead, shop the sales, and  have fruits and vegetables more accessible no matter the season of the year. Don’t forget that according to  the USDA’s MyPlate guidelines for nutrition, half of your plate at each meal should contain fruits and vegetables.

It is important when determining the nutritional value in other frozen foods that you know what you are buying.  Reading food labels will help you determine which nutrients are in each food, and whether they are your healthiest choice.  Remember that reading labels will help you manage your intake of sodium, carbohydrates, sugars, and fat (saturated and trans)as encouraged by the 2015-2020 Dietary Guidelines for Americans.

Take a few extra minutes the next time you are in the frozen food aisle so that you can make the healthiest choices for you and your family, and not feel so guilty about the convenience of shopping in the frozen food aisle.

Written By: Jami Dellifield, Family and Consumer Sciences Educator, Hardin County

Reviewed By: Candace Heer, Family and Consumer Sciences Educator, Morrow County

Sources:

Fruits and Veggies More Matters (r), http://www.fruitsandveggiesmorematters.org/frozen-produce-is-nutritionally-comparable-to-fresh

United States Department of Agriculture, https://www.choosemyplate.gov/MyPlate

U.S. Food and Drug Administration, https://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm 

Office of Disease Prevention and Health Promotion, https://health.gov/news/dietary-guidelines-digital-press-kit/2016/01/top-10-things-you-need-to-know/

National Day Calendar, http://www.nationaldaycalendar.com/national-frozen-food-day-march-6/ 

Photo Credits: https://pixabay.com/en/frozen-food-supermarket-frozen-cold-1336013/

Read Full Post »

Do you find it challenging to eat healthy while dining out?

You might be wondering if it is possible to make healthy choices when dining away from home.

Yes, there are healthy choices if you are aware of what to look for and ask for when dining out.  Many restaurants offer meals that are low in calories, saturated fats, trans fats, and cholesterol. Learning and understanding what to look for, can improve the choices you make while dining away from home.  Keep portion size in mind, as most restaurants serve large portions that lead to increased amounts of saturated fat, sodium, and added sugars.

grilled-chicken-1334632_960_720

A big challenge to dining out is finding and making good choices. Often, a restaurant, dinner party, or event will not have exactly what you want. These tips will assist you in these situations:

  • Plan Ahead
  • Having a plan will help you prepare for difficult situations.  By being prepared, you are more like to make healthy choices.
  • You can call ahead to the restaurant or look at the menu on-line to see what healthy options are available.
  • Eat less fat and fewer calories at breakfast and lunch if you plan to eat out in the evening.
  • Eat a small, healthy snack or drink a large, low-calorie or calorie-free beverage before you go out so you won’t be as tempted to overindulge on less healthy food.
  • Select what you will order before you get to the restaurant, and order without looking at the menu.
  • Order Healthy
  • Choose foods that are baked, broiled, grilled, roasted, steamed, or stir-fried.
  • Select foods without gravy, sauce, butter, or ask for your food to be prepared without these extras.
  • Choose a low-calorie salad dressing and ask for it on the side so you can control how much is on your salad.
  • Keep Portion Sizes Small
  • Share your meal with someone.
  • Ask for a to-go box when your meal arrives and put a portion away for the next day.
  • Order a low calorie appetizer as your meal.
  • Load Up on Vegetables and Fruits
  • Make half your plate vegetables and fruits.
  • Steamed vegetables are always a good choice.
  •  Ask for a side salad in place of fries or chips when they come with your entrée.
  • Beware of Bread Choices
  • Choose 100% whole grain bread choices.table-791167_960_720
  • Order your sandwich without bread.
  • Pass the bread basket when it appears in front of you.

When your only choice is fast food, look on-line for specific nutrition information or use this resource for general tips when ordering from fast food chains.

If you’re dining at a buffet, keep in mind that they offer a variety of options which can lead to poor choices and overeating.  This guide gives some tips to consider before you go into a restaurant with a buffet.

Writer: Tammy Jones, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pike County, jones.5640@osu.edu

Reviewer: Jenny Lobb, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, lobb.3@osu.edu

Sources

National Diabetes Prevention Program, https://www.cdc.gov/diabetes/prevention/pdf/handout_session10.pdf

National Heart, Blood, and Lung Institute, https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm

USDA, Choose My Plate, https://www.choosemyplate.gov/ten-tips-eating-foods-away-home

USDA Choose My Plate, https://choosemyplate-prod.azureedge.net/sites/default/files/tentips/MPMW_Tipsheet_7_navigatethebuffet_0.pdf

USF Health at the University of South Florida, Tampa,

http://health.usf.edu/NR/rdonlyres/D5168BE9-98A7-4809-97E8-3EAA23A7006A/42723/HealthierFastFoodOptions.pdf

 

Read Full Post »

Get Moving!

walking_focus_destressThe recent stretch of nice weather has hopefully inspired you to get outside and get moving!  Many of us tend to exercise less over the cold days of winter but now would be a great time to plan your activities for the coming months.

Probably the easiest, cheapest, and most accessible type of exercise is walking. It is an activity that most anyone of any age can participate in and enjoy. Walking provides so many benefits for our bodies. It can help lower bad cholesterol and raise good cholesterol. It can help lower your blood pressure and help you control your type 2 diabetes. Walking can also help manage your weight and improve your mood!

The Mayo clinic shared information from The National Heart, Lung, and Blood Institute  who developed a 12 week walking schedule that can start you on the path to better health. But before starting this walking plan, talk with your doctor if you have serious health issues, or if you’re older than age 40 and you’ve been inactive recently.

At the beginning of your walk, take about 5 minutes to warm up your muscles. At the end of your walk, walk slowly for about 5 minutes to cool down your muscles. Don’t forget to stretch! Be sure and wear comfortable, supportive shoes.walking-shoes

There are many ways that you can work walking into your day:

  • Park farther from your office
  • Use the stairs instead of the elevator
  • Go up or down a flight of stairs each time you go to the restroom
  • Walk your dog
  • Take your family to a local park
  • Walk over your lunch hour with a co-worker
  • When meeting friends for lunch or dinner, park farther from the restaurant

Always keep safety in mind when you walk outdoors. Walk with a friend when you can. Carry your cell phone, put your name and contact phone number in your pocket. Avoid dark and deserted areas, carry a whistle or pepper spray in case of an emergency, and don’t use a headset that might keep you from hearing traffic.

How can you add a walk to your day?

 

Sources:

http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20050972

http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/Walking/Walk-Dont-Run-Your-Way-to-a-Healthy-Heart_UCM_452926_Article.jsp#.WK3TWPKlzdV

http://msue.anr.msu.edu/news/walking_helps_prevent_chronic_disease

Author:  Marilyn Rabe, Extension Educator, Family and Consumer Sciences, OSU Extension, Franklin County

Reviewed by:  Michelle Treber, Extension Educator, Family and Consumer Sciences, OSU Extension, Pickaway County

Read Full Post »

Older Posts »