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Posts Tagged ‘Infused Water’

hacks6

Have you heard about “life hacks”? These shortcuts or tips can help make life easier.  I started thinking about “health hacks” – things we could do to improve our health.  Many of these suggestions may be routine for you but look through them and see if you can find a new “health hack” to try.

  • Drink Water instead of a Beverage with Calories. Are you interested in seeing the savings in calories? Visit this CDC site for calorie comparisons. Water is refreshing and calorie free. If you want to jazz it up, add lemon, lime, strawberries, peaches or mint. For tasty combos, check out this blog featuring infused waters. Start slow and substitute water for a soda (diet or regular).
  • Get your Blood Pressure Checked. Uncontrolled blood pressure is a leading cause of heart disease and stroke. You may have high blood pressure and not have any symptoms – so check it to see. Many pharmacies and stores have blood pressure monitors available. Get yours checked and talk to your health professional if you have any concerns about your blood pressure.
  • Find a Healthy Weight. Do you know the weight that is right for you? Click on this link to find out. Most of us know when we are a little over our best weight. Are your clothes tight or too loose? Do you want a free tool that will help you manage your weight? Check out SuperTracker – it can help you plan, analyze and track your nutrition and physical activity. You can join a challenge; receive virtual coaching, and motivation. SuperTracker is part of MyPlate which contains many resources
  • Farmers Market. Visit your local market and pick up vegetables or fruits. Not sure how to find a market near you? Visit this USDA website to find one near you. Eating locally grown food is a great way to get in vegetables and fruits. This past week I purchased two kinds of berries, summer squash, zucchini and beets. Try something new and support a farmer from your area.
  • Move More. If your health care provider could tell you one “health hack” to do, I bet it would be to increase your physical activity. Think about these benefits: weight management, blood pressure management, and blood sugar control. Need more motivation to move?
  • Let’s add these benefits of Physical Activity:
    • Reduce your risk of Type 2 Diabetes and Metabolic Syndrome
    • Reduce your risk of Cardiovascular Disease
    • Reduce your risk of some Cancers
    • Strengthen your Bones and Muscles
    • Improve your Mental Health and Mood
    • Improve your ability to do Daily Activities and Prevent Falls

Do you have a favorite “Health Hack”? Share it with me through the comment section.

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

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

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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

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Did you know that 12 ounces of sweetened tea has 135 calories in it? Or that 12 ounces of regular soda has 136 calories? There is an alternative to these sugary drinks that can not only help you cut the calories but increase your overall well-being. The Ohio State University Extension has developed a campaign, “Water First for Thirst”, to get people to put down the pop can and enjoy drinking water. This initiative helps to inform people of the benefits of drinking more water.
Drinking water can be a chore all by itself but that doesn’t mean that it is any less important. Your body needs water to complete everyday tasks:

• Regulating body temperature
• Get rid of waste through urination and bowel movements
• Lubricate joints

Infused Water

Infused Water

If you’re like me, drinking water seems boring and bland. I’ve found some ways to spice things up a bit and help me meet the recommended goal of drinking 64 ounces of water per day. Here are some creative tips that I’ve found:

1. Invest in a stylish water bottle that you can keep with you. Whether you’re at work, in the gym or outside in the garden it’s key that you keep a bottle with you so you can refill it whenever you want.

2. When you can, drink through a straw. People tend to drink more when using a straw.

3. Infuse your water with some of your favorite flavors. Adding lemon, berries or citrus with a dash of mint leaves will change things up. If you’re on the go try some of the pocket enhancers that you can purchase from the store. Even with the flavor, you’re still able to cut the calories.

4. Yes, there’s even an app for that. You can download ‘Waterlogged’ and ‘Daily Water’ for free on your device. It will help you track your intake and reach your goals

5. Eating foods that have more of a water base allows you to consume more water without even knowing it. Foods like cucumbers, watermelon, tomatoes and celery are all made up of more than 90% water. These are naturally low in calories as well!

After hearing tips like these I encourage you to rethink your drink and raise a glass of water!

http://www.cdc.gov/healthywater/drinking/nutrition/index.html

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

Photo Credit: KaryeeSays Blog
http://www.karyeesays.com/2014/06/12/5-infused-water-recipes-to-keep-you-hydrated-this-summer/

Writer: Mallorie Wippel, Summer Intern, Ohio State University Extension, Pickaway County, Heart of Ohio EERA, wippel.139@osu.edu

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

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