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Posts Tagged ‘Nutrition’

Helping Hands in the Kitchen

Posted in Healthy People, Healthy Relationships, tagged , , , , on April 18, 2023| 1 Comment »

Simply put, life is complicated. Whether your kids have basketball practice at 6pm or a dance recital at 7pm, often evenings come and go before you know it. With this goes the chance to help your child spend dinner time building a healthy relationship with their food. All meals, especially dinner, are great learning opportunities for parents to teach children what a healthy plate looks and tastes like. While it may seem like one extra task on your do-to list, the benefits of encouraging your children to participate in meal time will outlast any evening life hustle and bustle. To help family meal time run smoothly and relieve some of your stress, here are some quick and simple tips to get your children in the kitchen!

Child helping mix
  • Allow children to help build the week’s menu. Take into account your child’s food preferences by allowing them to have input in what is made. If you need inspiration, consider looking through cook books and online recipes together. Kid-friendly examples to try include these turkey quesadilla and pita pizza recipes.
  • Take children to the grocery store or local farmer’s market when shopping. Once there, let them choose a new fruit, vegetable, or meat to try with meals for the upcoming week.
  • Provide children with age appropriate utensils and assign them tasks that develop their kitchen skills! Examples of this include allowing toddlers to measure ingredients, knead dough, and place pizza toppings. As children get older other responsibilities such as washing fruits and vegetables, whisking eggs, filling muffin trays or cake pans, and helping with clean-up may be right for them. Keep in mind that children are more likely to try a new dish that they helped prepare so any task that they can lend a hand with will be beneficial.
  • Taste test together. Just like helping with preparation, children are also more willing to try new foods that they see others eating. Therefore, adults should model healthy eating behaviors such as filling their plate with fresh fruits and vegetables and trying ingredients they have never eaten before.
  • Don’t be discouraged, even if a child does not like a new ingredient the first time. Research shows that it can often take a child 10 exposures (or even more) to a new food before they accept it. Continue offering the ingredient in small portions with well-liked foods to increase chance of acceptance.
cooking together

Take some time this week to involve children in the kitchen by encouraging them to try new tasks and sample new ingredients. Not only will this help them develop a well-balanced diet and healthy relationship with food, but allowing them to prepare their own food strengthens self-esteem, teaches them life skills, and gives children a sense of accomplishment!

Sources:

Brickley, L. (2020). Cooking tasks kids can help with at every age. Food Network. https://www.foodnetwork.com/recipes/packages/recipes-for-kids/cooking-with-kids/best-cooking-tasks-kids-every-age

United States Department of Agriculture. (n.d.). Turkey quesadilla. Nutrition. https://www.nutrition.gov/recipes/turkey-quesadilla

United States Department of Agriculture. (n.d.). Pita pizzas. Nutrition. https://www.nutrition.gov/recipes/pita-pizzas

Author: Samantha Farnsworth, Marshall University Dietetic Intern at Ohio State University Extension, Washington County

Reviewer: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

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Nuts – Fruits That are Never Out of Season

Posted in Healthy People, tagged , , on March 7, 2023| Leave a Comment »

Bowls of various types of nuts, including macadamia nuts, pistachios, cashews, walnuts, peanuts and almonds.

This time of year, we all get weary of winter and may be looking forward to spring gardening and the resulting nutritious and delicious summer produce. Most of us are aware of the many health benefits of things like melons, berries, and tomatoes, but there is another “fruit” that is readily available all year round – NUTS!

While nuts are not colorful or juicy, like those typical classes of fruits listed above, they are botanically considered “fruit”, as they contain a seed that supports reproduction of the plant. While they are more oil-filled than juice-filled, some do have a softer enclosure, such as a walnuts or almonds. Because of the low moisture content, however, most nuts are easily dried, and the inner seed may be stored for long periods for consumption year-round. 

Like most plant foods, nuts are rich in nutrients and fiber. Nuts contain minerals, such as magnesium, zinc, copper and potassium. They also have many vitamins, including several B-vitamins, important in the body’s metabolism. They are also a good source of Vitamin E, which is especially well-absorbed, as it is a fat-soluble vitamin, and nuts are sources of healthy fats. Nuts contain protein, which along with the fat content, make nuts a healthier snack for people living with diabetes than other “fruits” which are higher in carbohydrates. 

While we may associate fatty foods in our diets with heart disease, nuts, which are 80-90% fat, have been linked with a lower risk of heart disease. Most of the fat found in nuts is mono-unsaturated, the type of fat that helps to raise “good” HDL cholesterol and lower “bad’ LDL cholesterol. Four-five servings of nuts per week are recommended as a part of the DASH Diet, which stands for Dietary Approaches to Stop Hypertension, an eating pattern associated with lowering blood pressure, a primary risk factor for heart disease. There have been multiple large studies that have showed that people who ate 5 or more ounces of nuts per week lowered their risk of heart disease and death by 35-50%.

So, what are some simple ways to add nuts into our diets? Nuts can add a nice crunch to fruit and vegetable salads, breads, and cereals. They are also an easy way to add protein to a snack such as a simple trail mix made from your favorite boxed cereal by adding raisins and nuts. Nut butters, while not as high in fiber, can also be easily incorporated into meals and snacks. Peanut butter simply spread on whole grain crackers, raw fruits or vegetables can be another healthy snack on the go. There are sauces made from nut butters, as well.

While it is important to be sensitive to family members or guests with peanut or tree nut allergies, as they can experience serious allergic reactions, most can find plenty of nutritious, fun and delicious ways to “Go Nuts” at meal or snack time. 

Sources:

The Health Benefit of Nuts.  January 17, 2023.  Healthessentials website. Cleveland Clinic.   https://health.clevelandclinic.org/benefits-of-nuts/.

DASH Eating Plan.  National Heart, Lung and Blood Institute.  https://www.nhlbi.nih.gov/education/dash-eating-plan


Author: Jennifer Little, Extension Educator, Family and Consumer Sciences, Hancock County

Reviewer: Megan Taylor, Extension Educator, Family and Consumer Sciences/4-H, Union County

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Get the Beat on Pulses

Posted in Healthy People, tagged , , , on January 19, 2023| 1 Comment »

From a nutritional standpoint, the term “pulse” refers to the edible seed of plants in the legume family. Examples of pulses recognized by the United Nations Food and Agriculture Organization include dry beans, dry broad beans, dry peas, chickpeas, cow peas, pigeon peas, lentils, Bambara beans, vetches and lupins.

Pulses are low in fat and a great source of protein and fiber. They also contain important vitamins and minerals. In fact, studies have shown that people who eat at least ½ cup of pulses every day have higher intakes of fiber, protein, calcium, potassium, folate, zinc, iron, and magnesium while having lower intakes of saturated fat.

If you have never cooked with pulses before, canned pulses are a great way to start! They are precooked and very convenient. For those who are watching their sodium intake, canned pulses can be drained and rinsed to reduce sodium that was added during the canning process. Low and no-sodium versions of canned pulses are often available, too. Canned pulses are great for tossing on salads and mixing with other proteins or grains for a complete meal.

There are usually more options available in the dried pulse section of the grocery store, but since they are not precooked they require some advanced planning. If you’re buying dried pulses, look for batches that are uniform in color, size and shape, and that have smooth and unblemished seed coats. Generally dried pulses need to be soaked for 8-10 hours prior to cooking. Package instructions often include “quick” soak methods as well. When you are cooking with dried pulses, add salt and acids, such as tomatoes and vinegar, after the pulses have already softened. Acid and salt both cause the seed coat to harden and slow down the cooking process.

While pulses offer an inexpensive protein source, it is important to note that they are considered an incomplete protein, meaning they lack at least one essential amino acid. All proteins are created from variations of twenty different amino acid building blocks. Some of these amino acids cannot be produced by the human body and must be supplied to us from our food; these are called essential amino acids. It is recommended to eat pulses in combination with grains and other protein sources to make sure the body receives all of the essential amino acids necessary for good health.

World Pulse Day is coming up on February 10, 2023. Get a head start with your celebration by trying out these great recipes!

Writer: Christine Kendle, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Tuscarawas County, kendle.4@osu.edu

Reviewer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu

References:

American Pulse Association. About Pulses. https://www.usapulses.org/. Accessed January 12, 2023.

Global Pulse Confederation. What are Pulses? https://pulses.org/what-are-pulses. Accessed January 12, 2023.

United Nations. World Pulse Day. https://www.un.org/en/observances/world-pulses-day. Accessed January 12, 2023.

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Muscle Loss and Aging

Posted in Healthy People, tagged , , , , on November 7, 2022| Leave a Comment »

As aging occurs many experience the loss of strength, power, and balance, but why? The reason is sarcopenia. 

An elderly person sitting with their arms in their lap, hands clasped together

What is Sarcopenia?

Sarcopenia is a medical term for muscle loss. This naturally occurring muscle fiber loss starts around the age of 30. Muscle loss may begin at a rate of 3-5% and can gradually increase by 10% per decade. By the age of 80, up to 50% of limb muscle fibers can be lost.

Why is it important to understand muscle loss?

Muscle loss plays a key role in many day-to-day activities from climbing stairs to opening cupboards. Our limb muscles provide us with strength and stability to complete those tasks. Muscle strength is also a key component of balance. Maintaining muscle strength throughout life can prevent falls, the number one accidental cause of death in adults over the age of 65. Muscle strength also helps older adults maintain independence and quality of life.

How can one prevent muscle loss?

Poor diet and physical inactivity are risk factors for sarcopenia. Eating a nutrient-rich diet to support healthy aging and remaining physically active can go a long way toward preventing muscle loss. Although the body needs many nutrients to run efficiently, the following nutrients are specifically useful for preventing muscle loss and promoting healthy aging:

MyPlate
  • Protein – Takes care of cell repair and regeneration
  • Folate / Folic Acid – Decreases risk of dementia, stroke, and heart disease
  • Vitamin B12 – Assists folate to reduce risk of dementia, stroke, and heart disease
  • Vitamin D – Aids in calcium absorption, helps repair the nervous system, and aids the immune system
  • Calcium – Aids in blood pressure regulation, muscle contraction and blood clotting
  • Iron – Transports oxygen through the body, works with folate and vitamin B12 for DNA synthesis and protein transportation
Two older adults doing dancing or doing tai chi in a park

Exercise is important as well. There have been many studies done to determine which types of exercise are most effective for older adults, and Tai Chi has been identified as an effective way to maintain muscle mass because it helps with balance and skeletal strength. Other beneficial activities include swimming, yoga, Pilates, bodyweight training, and cardio training like walking or running. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity exercise each week, and walking 30 minutes five times a week is a good starting place. Exercise routines should be based on your personal needs and your primary care physician’s recommendation. Any activity is better than none!

Written by: Angela Manch, Dietetic Intern, The Ohio State University and Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Reviewed by: Kathy Tutt, Family and Consumer Sciences Educator, Ohio State University Extension, Clark County

Sources:

Acclimate Nutrition (2022). Sarcopenia. https://sites.google.com/view/sarcopeniabasics/home

Fielding, R. (2021). Muscle Loss in Older Adults and What to Do About It. https://now.tufts.edu/2021/02/09/muscle-loss-older-adults-and-what-do-about-it

Lobb, J. (2021). Smart Eating for Healthy Aging. Ohio State University Extension. https://ohioline.osu.edu/factsheet/ss-207

U.S. Department of Health and Human Services (2018). Physical Activity Guidelines for Americans, 2nd Edition. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

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Oodles of Noodles

Posted in Healthy People, tagged , , , , , , , , on October 25, 2022| Leave a Comment »

Picture of different noodle types

When asked what my favorite food is, my answer is always the same – Pasta! I love the variety of noodle types and ways it can be prepared. From pasta salad as a cold dish in the summer to warm chicken noodle soup in the fall and winter, pasta can be enjoyed at any time of the year!

Looking throughout history, it seems I am not alone in this love. Depictions of individuals making and eating pasta have been found all over the world, and in many different cultures. Artwork in a 4th century B.C. Etruscan tomb shows a group making a pasta-like food. Across the continent, people in ancient China were also making noodles around the same time as the Etruscans. Early colonists brought noodle-making to America, where they would cover their cooked noodles with cheese or a cream sauce.

Today, there are many alternatives to try in place of the commonly used noodle made of durum wheat. One popular method is making noodles from vegetables such as zucchini, summer squash, or spaghetti squash. These veggie noodles are created using a spiralizer or vegetable peeler and can have a similar shape and texture to traditional noodles, but are lower in carbohydrates and calories. They are also a great way to include more vegetables in your diet!

Another alternative pasta includes chickpea noodles. Chickpeas (also known as garbanzo beans) are a type of legume called pulses – great sources of protein, fiber, and many vitamins and minerals. According to the U.S. Dietary Guidelines, pulses are considered to be in both the “vegetable group” as well as the “protein group.” Pasta made from chickpeas generally does not contain wheat flour and is often compatible with special diets such as gluten-free, low carb, and vegetarian.

Pasta dishes can be a way to bring more whole grains into your diet as well. Many common pasta shapes are also available in whole wheat options. When looking at pasta packages in your local grocery store, look out for the whole grain stamp. This yellow stamp on the box will tell you if the noodles inside contain at least half a serving of whole grains.  

Whole Grain Food Stamps

When making pasta for your next dinner, be sure to pair your noodles with healthier sauces, herbs, and vegetables. Visit the Celebrate Your Plate website for some great recipes and ideas.

What pasta dishes are your family’s favorites?

Written by:  Jessica Lowe, Family and Consumer Sciences Educator, OSU Extension Pickaway County, lowe.495@osu.edu

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

Sources: 

Celebrate Your Plate (2022). Recipes. https://celebrateyourplate.org/recipes?query=pasta

Garden-Robinson, J. (2017). Pulses: The Perfect Food. Northern Pulse Growers Association. https://www.ndsu.edu/agriculture/sites/default/files/2022-07/fn1508.pdf

Meehan, A. (2017). Oodles of Zoodles. Live Smart Ohio. https://livesmartohio.osu.edu/food/meehan-89osu-edu/oodles-of-zoodles/

National Pasta Association (n.d.). History of Pasta. https://sharethepasta.org/pasta-101/pasta-iq/history-of-pasta/

Oldways Whole Grains Council (n.d.). Identifying Whole Grains. https://wholegrainscouncil.org/whole-grains-101/identifying-whole-grain-products

Wheat Foods Council (n.d.). Classes of Wheat. http://wheatfoods.org/wp-content/uploads/2019/06/6classes.pdf

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Preventing Childhood Obesity

Posted in Healthy People, tagged , , , , , on September 12, 2022| Leave a Comment »

This is a photo of a persons feet, indicating physical activity.

Did you know that September is National Childhood Obesity Awareness month?

According to the CDC, about 1 in 5 American children have obesity. Obesity in children cause a larger risk for health issues later in their lives. Although there are several health risks associated with childhood obesity, parents and caregivers can provide the framework to help their children live a healthier life.

Why is Childhood Obesity Important?

National childhood obesity awareness month is important because it promotes healthy eating habits, encourages parents to be role models for their children, and it educates parents.

Risks Associated with Childhood Obesity

There are many contributing factors with childhood obesity, including genetics, eating patterns, physical activity levels, and sleep routines. Children who are overweight or obese have a heightened risk for asthma, sleep apnea, bone and joint problems, type 2 diabetes, and heart disease. Children with obesity are at higher risk of becoming an adult with obesity. Those adults are at a higher risk for stroke, cancer, premature death, and mental illness.

Prevention

Parents and caregivers play an important role in the prevention of childhood obesity. Parents and caregivers can model a healthy eating pattern, get the family to move more together, set consistent sleep routines, and replace screen time with family time. By modeling a healthy eating pattern, a family can help children maintain a healthy weight as they grow up. Parents and caregivers can help their children rethink their drink by choosing water, 100% juice, or plain low-fat milk. Moving more as a family could be more fun and attainable. This could be walking the family pet or active chores. Children aged 6-17 years of age need at least 60 minutes of physical activity each day. Consistent sleep routines are important in preventing type 2 diabetes, obesity, injuries, and problems with attention and behavior. Reducing screen time can free up time for family activities. It can also remove signals to eat unhealthy food. Practicing these methods from the CDC can help prevent childhood obesity.

MyPlate

MyPlate is a great resource for healthy eating for different age groups. There are several recipes included on MyPlate.gov.

MyPlate diagram to show serving sizes.

Resources

Centers for Disease Control and Prevention. (2022, August 29). Preventing childhood obesity: 4 things families can do. Centers for Disease Control and Prevention. Retrieved September 7, 2022, from https://www.cdc.gov/nccdphp/dnpao/features/childhood-obesity/index.html

Life stages. MyPlate. (n.d.). Retrieved September 7, 2022, from https://www.myplate.gov/life-stages

National childhood obesity awareness month. National Today. (n.d.). Retrieved September 7, 2022, from https://nationaltoday.com/national-childhood-obesity-awareness-month/#:~:text=National%20Childhood%20Obesity%20Awareness%20Month%20%E2%80%93%20September%202022

Written by: Megan Zwick, Family and Consumer Sciences & 4-H Extension Educator, Ohio State University Extension, Union County, zwick.54@osu.edu

Reviewed by: Jessica Lowe, Family and Consumer Sciences Educator, Ohio State University, Pickaway County, lowe.495@osu.edu

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Healthier Eating on a Road Trip

Posted in Healthy People, tagged , , on May 9, 2022| 2 Comments »

I absolutely love a great road trip. There is something so precious about being in the car with family or friends with the radio blaring and the country rushing by. And yet, my good intentions for eating healthy on vacation go out the window as we stop to refill the gas tank and the candy bar displays and fast food restaurants seem to be calling out for me to eat.

There are a few tips and tricks I’ve picked up over the years taking both short and long road trips that have helped me to eat healthier on-the-go. With a little bit of preparation and intentionality, it is possible to make healthier choices than the candy bars and fast food options, just by taking a few minutes to pack a small cooler and prep items like fruits, veggies, and cheese sticks.  

MyPlate.gov reminds us to eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. Remember each day to make your plate colorful and choose nutrient-rich choices to make every bite count. By pulling over to the road side rest stop and having a picnic, you will also be able to stretch your legs and enjoy some fresh air.

There are many options for healthy packing. Here are a few of my family’s favorites:

  • Dairy: cheese sticks, yogurt pouches, travel-sized milk
  • Vegetables: celery sticks, carrot sticks, peppers, salsa
  • Fruits: strawberries, blueberries, grapes, pineapple cups, applesauce pouches, apples
  • Protein: sliced meats, nut butter, hummus, nuts, hard boiled eggs
  • Grains: whole wheat bread or crackers, oatmeal energy bars, air-popped popcorn, rice cakes
  • Hydration: water first for thirst
MyPlate: A Guide from https://www.snap4ct.org/myplate.html
https://www.snap4ct.org/myplate.html

TO PREPARE FOR SUCCESS

Anything worth doing takes a little more time. This is true for healthier eating on a road trip. Usually the week before a trip is busy, busy, busy and you want to not add one more thing to your schedule.  However, everyone will have a better trip if there is a healthy snack or meal option on the road.

  • Schedule time on your calendar for buying and prepping healthy food options. Don’t forget to purchase take-along storage containers or baggies if you do not have any.
  • Look ahead to the route you will be taking and plan stops where you will be able to stretch your legs and refuel your body (and not just your vehicle). 
  • Clean the kitchen before you head to the grocery so that when you come home you can prep the food right away.  
  • Plan your trip menu using a printable template like the one below, or design one of your own. This will also help you stay within your food budget for the trip.  
  • Give everyone in the family money that they can use for “sometimes foods” when you stop to refuel.  When my kiddos were younger, giving them each $5-10 to use on the whole trip for snacks usually sent them to the cooler instead of purchasing sodas or candy bars.
a meal plan template from https://www.101planners.com/meal-plan-template/
https://www.101planners.com/meal-plan-template/

Just like anything we do, being proactive and planning ahead will help your road trip be more successful and you will arrive at your destination without the bloating and sugar overload that changes in diet can cause.  Best of luck and safe travels!

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

Reviewed By: Jenny Lobb, Ohio State University Extension, Family and Consumer Sciences Educator, Franklin County

RESOURCES:

U.S. Department of Agriculture. What is MyPlate? https://www.myplate.gov/eat-healthy/what-is-myplate 

U.S. Department of Health and Human Services (2021). Healthy snacks: Quick tips for parents. My Healthfinder. https://health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips-parents

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Are You Stuck In a Cooking Rut?

Posted in Healthy People, tagged , , , on January 6, 2022| Leave a Comment »

Are You Stuck in a Cooking Rut?

I usually like to cook. In fact, I would cook more often if someone else always did the cleanup. At times I can feel like I get stuck in a rut with lack of inspiration leading to the redundancy of the same few recipes. This boredom leads to ordering more takeout and delivery, which often costs more time and money and increases the consumption of less healthy food. If you are finding yourself “stuck in a rut” and lacking inspiration here are a few ideas to shake up your everyday food routine.

A bowl of cereal with berries and nuts

Breakfast
Let’s start with breakfast, do you always eat the same thing? I like having cereal but after a few days it can become monotonous, and I find myself skipping this important meal or grabbing something unhealthy on the way to work. Try adding hot or cold cereal to the routine; include berries or other fruit in your meal or even on your cereal. Did you know adding more protein to breakfast will help you feel fuller longer? Easy sources of protein include eggs, yogurt, or milk. If you are looking for vegetarian or vegan friendly options, you can add a dairy alternative milk, seeds or nuts to your cereal or breakfast smoothie, or beans to a breakfast burrito.

Lunch
Lunch time meal shake ups may depend on your situation and if you have access to kitchen equipment, including a microwave. Salads can be a great way to incorporate more vegetables into your diet and shake up your meal ideas. Check out this recipe for Mason jar burrito bowl salads, another idea is to plan for leftovers. For example, you can, cook a little more of a main dish at dinner to ensure leftovers for lunch. For changes to your sandwiches try a new ingredient, make it a wrap, or turn your sandwich into a salad. One of my favorite lunchtime meals is to utilize healthy snack items as my lunch, such as hummus with veggies and pita chips, a yogurt parfait with granola and fruit, or crackers with cheese and nuts.

A tablet with recipe

Dinner
One the best ways to change up your dinner routine is to find new recipes. If you search recipes online, you can quickly become overwhelmed with all the possibilities. To reduce the fatigue of shifting through millions of recipes look for certain main ingredients or protein or, try to stick to staple ingredients that you already have in your pantry. The Ohio State University SNAP-Ed team has a great recipe website with many easy, low-cost recipes, check them out at CelebrateYourPlate.org

Still need inspiration? You can also try these ideas:

  • Have a recipe swap with friends.
  • Refresh a traditional family recipe.
  • Try cooking once and eating twice.
  • Pick one or two new recipes to try per week and have your family vote on their favorites.
  • Involve the rest of the family by having them choose a new recipe (this is a great way to involve your kids in learning to cook).
  • Explore a cuisine from another culture.

Whatever you decide to do, remember making small changes can benefit both your health and your wallet.

Written By: Laura Halladay, NDTR, Family and Consumer Sciences Educator, OSU Extension Greene County

Reviewed By: Laura Stanton, Family and Consumer Sciences Educator, OSU Extension Warren County

Sources:

Harvard Health. (2018, December 1). Extra protein at breakfast helps control hunger. Retrieved January 3, 2022, from https://www.health.harvard.edu/staying-healthy/extra-protein-at-breakfast-helps-control-hunger

Healthy meals: Low cost recipes. Celebrateyourplate. (n.d.). Retrieved January 3, 2022, from https://celebrateyourplate.org/

Henneman, A. (2019, October 14). How to cook once and eat twice. UNL Food. Retrieved January 3, 2022, from https://food.unl.edu/how-cook-once-and-eat-twice

Oliver, V. (2020, December 8). Make a week’s worth of lunches with Burrito Bowl Mason jar salads. Make a week’s worth of lunches with Burrito Bowl Mason Jar Salads | UK Human Resources. Retrieved January 3, 2022, from https://www.uky.edu/hr/thrive/12-08-2020/make-week%E2%80%99s-worth-lunches-with-burrito-bowl-mason-jar-salads

Photo Credit:
Sarah Cervera via Unsplash – Breakfast bowl with berries, nuts, and grains.
Jeff Sheldon via Unsplash – Recipe displayed on tablet.

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No Gain This Holiday Season

Posted in Healthy People, tagged , , , , , , , on December 2, 2021| Leave a Comment »

The holiday season is here!  Holiday celebrations often center around food.  We plan to manage our healthy meal plan during the holidays and avoid weight gain yet find ourselves in the office breakroom with a tray of cookies, opening the door to your neighbors’ famous peanut butter fudge or get an invite to go out with friends.   Here are some tips to help maintain weight over the holidays:

  • Eat your fruits and vegetables.  Fill half your plate with vegetables and fruits.  They will satisfy your appetite and induce fullness.
  • Keep moving.  Manage your daily physical activity.  Be active daily!
  • Treat yourself just once a day!  Enjoy that one item daily.  Take a smaller serving.  Cut out an extra 100 calories later in the day.
  • Control the risk of temptation.  Clear your home and office of tempting holiday goodies. Share any gifts of foods.
  • Balance protein intake.  Holiday meals tend to be higher in carbohydrates and low in protein. Include protein with every meal.
  • Never go to a party hungry.  Eat a serving of fruit, yogurt, or raw nuts before you leave for the party. Don’t linger over the buffet table.
  • Get plenty of sleep.  Those who do not sleep adequately tend to be hungrier, consume more calories and exercise less. 
  • Manage stress.  Holidays are often stressful and stressed individuals have higher cortisol levels which is linked to increased hunger and weight gain.

Socialize with friends and family at holiday gatherings and limit access to buffet and dessert tables.  Choose from the crudities tray. Happy Holidays!

Written by Beth Stefura, OSU Extension Educator, Mahoning County stefura.2@osu.edu

Reviewed by:Michelle Treber, OSU Extension Educator, Pickaway County  treber.1osu.edu

References:   

Holiday Eating – Today’s Dietitian Magazine (todaysdietitian.com)

https://www.todaysdietitian.com/newarchives/1215p20.shtmlMay Your Holiday Season Be Light: How to Avoid Holiday Weight Gain (todaysdietitian.com)

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Raise a glass of cider… to your health!

Posted in Healthy People, tagged , , , on November 18, 2021| Leave a Comment »

This time of year is prime for a tasty cup of cold cider… or even a steaming mug of hot mulled cider. Did you know that cider can be good for you? That’s right, apple cider is packed with nutrition and contains compounds that have many health benefits.

Basket of apples with mug of hot cider

What is the difference between apple juice and apple cider? While both apple juice and apple cider come from juiced apples, cider has bits of apple pulp in it and may or may not be pasteurized. Apple juice has been filtered and pasteurized to kill bacteria.

Cider is packed with nutrition. At only 120 calories in an 8 ounce glass, it has several vitamins and minerals, such as: Potassium, Calcium, Iron, Vitamin A and Vitamin C.

Apple cider contains antioxidants in the form of polyphenols, a plant-based compound. These antioxidants can lower the risk of cancer, diabetes and heart disease by helping the body to fight against free radicals and cell damage. Polyphenols may also help to decrease inflammation in the body.

Reduce risk of cardiovascular disease. Cider contains health-promoting phytonutrients that can  slow the oxidation process of bad cholesterol. This cholesterol contributes to buildup of plaque in arteries which increases the risk for heart disease.

Improve regularity. Because apple cider is not filtered like apple juice, it still contains a good amount of pectin. As a soluble fiber, pectin can help improve regularity and help with constipation or irritable bowel syndrome.

Hydrate. Apple cider is comprised mostly of water so it is easy to drink. You can dilute cider with water to reduce your sugar intake.

There are risks associated with drinking cider that has not been pasteurized. Unpasteurized cider could possibly contain bacteria such as Salmonella or E. coli., especially if the cider was made from apples picked off the ground. Be sure to check the package label for pasteurization. If you are still unsure, you can heat your cider on the stove to a gentle boil, stirring to distribute heat.

For hot spiced cider, see this recipe from University of Illinois Extension:

  • 1 gallon naturally sweet apple cider
  • 1 cup brown sugar
  • 4 cinnamon sticks, broken in half
  • 1 Tablespoon whole cloves
  • 1 Tablespoon whole allspice

Tie cinnamon, cloves and allspice together in cheesecloth or use a coffee filter tied with string. Combine cider and brown sugar in a large pot. Add spices. Bring mixture to a slow boil. Then turn heat down and simmer for 5 to 10 minutes. Remove spice bag from pot. Serve hot cider in mugs. Spiced Apple Cider may be kept warm in a slow cooker on low setting. Yield 18 servings.

Try a glass of cider and drink to your health!

Written by: Shannon Carter, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu.

Reviewed by: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, zies.1@osu.edu

Sources:

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