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Figuring Out Your Fridge

Posted in Healthy People, tagged , , , , , , , on March 15, 2021| Leave a Comment »

 I love walking into the grocery store into the produce section! The colors and textures of the fruits and vegetables are bright and beautiful. Seeing my fridge at home packed with a bright selection of fresh produce is fun too if I have a plan to use them all.

  • Open Refrigerator Filled With Fresh Fruits And Vegetable

One-third of the world’s food is wasted. Approximately 40 to 50 percent of food waste happens at the consumer level. In the US, the average person wastes 238 pounds of food per year or about 21% of the food they buy. This costs consumers $1,800 per year. Fresh fruits and vegetables account for the largest of these losses. 

Reevaluating your fridge can help not only the environment but your wallet as well. Consider these tips to help optimize your fridge and fresh food storage:

Prep: I often find a member of my household staring at the open fridge then uttering the famous words “there’s nothing to eat.” Doing a few minutes of prep work after grocery shopping can save time later and ensure your fresh produce gets used. Cut carrots, broccoli, celery, and other vegetables. You will be grateful this is done when you are reaching for a snack. Having these prepped also makes them a quick option to add to meals. Finally, unused fruits and vegetables that are already prepped can be added to a freezer-safe container and frozen before they spoil.

Clean: Set aside time each week to clean and take an inventory of your fridge and freezer. This task can be done in 30 minutes. Take time to throw away expired food and leftovers while wiping spills and cleaning surfaces. As the food is returned to the fridge take stock of what needs to be used and plan. Use this cleaning to check the temperature of your fridge and freezer. Your refrigerator should be at or below 40°F. The freezer temperature should be set at 0°F. Checking these temperatures regularly can help ensure your food stays fresh longer.

Glass Jars: Consider using recycled glass or mason jars for food storage. These are great to keep food fresh and are easy to see what is inside. Glass jars are easy to clean and their airtight seal will keep foods fresh. To reuse jars, just wash, remove the label, and they are good to go!

Throw in a Towel: Sounds weird? Wrapping fresh broccoli or cauliflower in a slightly damp towel will keep them crisp. Storing spinach or lettuce in a glass container with a dry towel on top will help them stay crisp and fresh.

Don’t Over shop: Try not to over shop.  You may get excited about a good deal, but if you don’t have a plan to use a large amount of something on sale that good deal may become food waste. Try to keep in mind how much of an item that you will use and avoid buying more than you need. Cleaning and taking regular stock of what is in your fridge will help avoid overbuying.

You know your fridge and your habits more than anyone else. Consider your habits and the foods you enjoy while you figure out a system that works for you. If you are storing food safely there is no right way to stock and maintain your fridge.

View Looking Out From Inside Of Refrigerator As Woman Opens Door And Unpacks Shopping Bag Of Food

Writer: Alisha Barton, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Miami County, barton.345@osu.edu

Reviewer:  Dan Remley, Field Specialist, Food, Nutrition, and Wellness, Ohio State University Extension

Resources:

Are You Storing Food Safely? (2021) U.S. Food and Drug Administration. https://www.fda.gov/consumers/consumer-updates/are-you-storing-food-safely

Food Waste Is a Massive Problem-Here’s Why. (2021) FoodPrint.

The Problem of Food Waste

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Okra – It Isn’t Your Grandma’s Vegetable Anymore!

Posted in Healthy People, tagged , , , , , on August 20, 2018| Leave a Comment »

Have you had a bounty of okra in your garden this summer? My co-workers have had great luck with the okra they grew – evidently the plants like the heat and extra rain we had in Southern Ohio. Because of their bountiful okra harvests, we have had a number of discussions of recipes and how to prepare this vegetable that you may not be as familiar with as others. Here are some okra basics.

Selection – okra pods are best when they are small to medium in size, about 2 to 4 inches long and bright in green color. Okra plant

Storage – the pods can be stored in the refrigerator for up to 3 days. For best storage, refrigerate unwashed (but dry) okra pods in a vegetable crisper. They may be loosely wrapped in a perforated plastic bag. The ridges and tips of the pods will turn dark, which indicates deterioration and need for immediate use.

Freezing for Longer Storage – By water blanching okra for 3 minutes you can hold the quality when freezing. Start by carefully washing, then lower okra into a pot of boiling water for 3 minutes. Use a metal blanching basket if you have one. Immediately plunge blanched okra into an ice bath for 3 minutes and carefully dry. Package into freezer containers and date.

Okra can also be pressure canned, follow this link to more information on that process OKRA.

Nutritional Value – 7 okra pods = a 25 calorie serving. They contain no fat or cholesterol, and are very low in sodium. They have 6 grams of carbohydrate and 3 grams of fiber. You can also get 30% of your Vitamin C for the day, as well as some folate, and magnesium with okra.

Skillet of roasted vegetables with okra, tomatoes, onions, and beansHow to Prepare – while there are a number of ways to prepare okra, several popular choices are roasted, grilled, or with tomatoes. Here is a link to several from the USDA Mixing Bowl – go.osu.edu/okra. The Italian Vegetable Medley with Okra, the Spicy Okra, or the Veggie Stir-Fry with Okra look like great ways to clean out the end of summer produce in your garden or to use up wonderful Ohio produce from the Farmer’s Market. Leave a comment below to let us know your favorite okra dish, especially something creative like the roasted okra, tomatoes, peppers, onions, and beans with olive oil and mixed herbs that my co-worker fixed this week.

Sources:

National Center for Home Food Preservation, https://nchfp.uga.edu/how/can_04/okra.html.

USDA Mixing Bowl, http://go.osu.edu/okra.

Michigan State University Extension, http://msue.anr.msu.edu/resources/michigan_fresh_okra

Photo credit: Debra Calvin, Program Assistant, Ohio State University Extension, Ross County.

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

Reviewer:  Tammy Jones, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pike County.

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Getting the Best Nutrition out of Your Garden Produce

Posted in Healthy People, tagged , , , , on August 28, 2017| Leave a Comment »

garden

As long as you don’t add gobs of sugar, fat and salt to your garden produce, they will be some of the healthiest fruits and vegetables in your kitchen. However, there are ways to store, preserve, and prepare them so that they can even be healthier.

Phytonutrients are natural compounds derived from plants that can have health benefits when consumed. As opposed to nutrients, omission of phytonutrients in the diet will not cause deficiency symptoms, but including them can have additional health benefits. Some examples include anthocyanins in berries, capsaicin in peppers, and carotenoids in melons, carrots, tomatoes, sweet corn, green leafy vegetables, and green beans.

Nutrients and phytonutrients in the diet are important to our health because they often neutralize harmful substances called free radicals which are thought to be culprits of chronic disease such as heart disease and cancer. They are also helpful in preventing or slowing down inflammatory processes also linked with chronic disease. If you already live with a chronic disease such as diabetes, consumption of fruits and vegetables can help prevent or delay complications such as eye, kidney, or nervous system diseases.

Fruits, vegetables, and their combination of nutrients and phytonutrients likely play a role in preventing or delaying the development of age-related chronic diseases, like cancer and cardiovascular disease. The 2015 Dietary Guidelines recommend that most people consume 2 cups of fruit and 2.5 cups of vegetables per day.

How Cooking or Preserving Can Impact the Nutrition of your Harvest

Cooking and preservation exposes the fruit or vegetable to heat, oxygen and light, all which can degrade nutrient and phytonutrient levels. How do you maximize the levels in your food? Keep reading:

  • Boiling—Shorter cooking time minimizes nutrient loss. Consume cooking water or save for later, such as in soups or for cooking rice.
  • Steaming—Minimal contact with water helps retain water-soluble nutrients. Light steaming improves the availability of nutrients and phytonutrients.
  • Sautéing—Lower temperatures and shorter cooking times minimize nutrient loss. Lack of water during cooking reduces loss of water-soluble nutrients. A small amount of oil can increase availability of carotenoids.
  • Roasting or grilling—Compared to other cooking methods with lower temperatures, may result in a higher nutrient loss.
  • Canning—Can improve absorption of lycopene (a carotenoid) from tomatoes. Can cause loss of vitamin C.
  • Freezing—Results in high nutrient retention. Blanching (briefly boiling) can have small loss of heat-sensitive and water-soluble nutrients.
  • Drying—Loss of all water-soluble nutrients, but retains fiber. To maximize nutrient and phytochemicals, a different preservation method is advised.

For more information on how to maximize nutrients in other fruits and vegetables, see localfoods.osu.edu/maximizenutrients.

What’s in your Garden? Nutritional Powerhouses!

Your garden produce have many health promoting vitamins, minerals and phytonutrients. USDA’s MyPlate model suggests that consuming a variety of fruits and vegetables is a key to good health, since nutrients often work together.

Vegetables

  • Beets have significant sources of folate, potassium and phytonutrients called betalains, compounds that may prevent the development of heart disease and certain cancers.
  • Cruciferous vegetables (leafy vegetables, broccoli) contain vitamin A, vitamin C, folate, and phytonutrients called glucosinolates. Many of these compounds may provide cancer protection, especially for the bladder and prostate.
  • Green beans and pea pods have vitamin A, vitamin C, folate and phytonutrients including carotenoids, chlorophyll, polyphenols and saponins. These compounds may prevent development of heart disease and cancers.
  • Sweet corn contains vitamin C, niacin, and carotenoids. The compounds in sweet corn are antioxidants and have been demonstrated to slow digestion and control blood sugars.
  • Tomatoes contain vitamin A, vitamin C, vitamin K, potassium, and carotenoids. Tomatoes may provide protection from heart disease and certain cancers, especially prostate.
  • Green leafy vegetables contain vitamin A, vitamin E, vitamin K, vitamin B6, riboflavin, folate, magnesium, iron, calcium and potassium. Phytonutrients include carotenoids and polyphenols. Compounds in leafy vegetables may prevent cancers and promote bone health.
  • Peppers have vitamin A, vitamin C, vitamin B6, carotenoids, phenolics, and capsaicin. Compounds found in peppers may provide cancer protection and improve cholesterol.
  • Winter squash, pumpkins and carrots contain vitamin C, vitamin A, vitamin K, vitamin B6, potassium and carotenoids. These compounds are antioxidants, and anti-inflammatory. Health benefits include possible cancer protection and blood sugar control.

Fruits

  • Apples, pears and peaches have vitamin A, vitamin K and the phytochemical quercetin, which are all anti-inflammatory.
  • Berries contain vitamin C, vitamin K, and have the phytonutrients anthocyanins and ellagitannins. Many of these are anti-inflammatory compounds and are thought to provide cancer protection, especially of the mouth, esophagus, intestine and prostate.
  • Melons contain vitamin C, vitamin A, vitamin B6, folate, potassium, carotenoids and polyphenols. These compounds may prevent the development of heart disease and certain cancers.

Source: Ohioline Factsheet HGY 5581: Farm to Health: Maximizing Nutrients and Phytonutrients in Ohio Produce. Retrieved on 8/27/2017 from https://ohioline.osu.edu/factsheet/HYG-5581

Author: Dan Remley, PhD, Assistant Professor, Field Specialist, OSU Extension

Reviewer: Susan Zies, Assistant Professor, Extension Educator, Family and Consumer Sciences, Wood County

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Buying and Using Fresh Fruits and Vegetables

Posted in Healthy Finances, Healthy People, tagged , , , , , on July 3, 2017| Leave a Comment »

 

Fruits & Veggies

We are entering that wonderful time of the year when local farmers’ markets are open, roadside stands pop up and even local grocery stores offer plentiful displays of fresh, local fruits and vegetables. With all of this bounty, sometimes the question arises on how to choose the most flavorful, ripe product. You will want to choose fruits and vegetables at the peak of their freshness for the best flavor and nutritional value.

Here are some helpful hints to remember when you are shopping:

  • Look for fruits or vegetables that have the shape, size and color that are usually thought of for the item. Remember though, they don’t have to be perfect to be good! That tomato or pepper that is slightly misshapen should be just as tasty and nutritious as its perfect neighbor.
  • Avoid fruits/vegetables with obvious bruises or discoloration. These spots will spoil quickly. If you notice a spot after you bring the produce home, cut out the bad spot and use as soon as possible.
  • Feel the item. If it is very soft it may be overripe; if it is too hard, it hasn’t ripened enough to eat yet. Melons can be especially difficult to choose. Here is great information on choosing ripe melons.
  • Smell! Fruits/vegetables that have the characteristic aroma associated with the item should be ready to eat. Think fresh peaches!

Not all vegetables and fruits will continue to ripen once they have been harvested.

  • Tomatoes, unripe melons, and tree fruits such as pears, peaches and nectarines should be kept at room temperature to ripen. They will get sweeter and more delicious.
  • Grapes, berries, and cherries won’t get better while sitting out, so they should go into the refrigerator right away.
  • Other fruits, like citrus, could sit out for a day or two but then should also be put in the refrigerator.
  • Most vegetables should be refrigerated when harvested or purchased. Some exceptions would be onions, garlic and potatoes.

Don’t forget about food safety with your fresh produce!

  • Always wash your fresh produce before using.
  • Some fruits and vegetables are better stored in the refrigerator before you wash them. Items such as beans and berries are more likely to spoil if stored damp. Be sure and brush off as much dirt as possible before storing. Place them in bags to keep them from contaminating other food in your refrigerator and them wash well when you are ready to eat them.
  • All produce should be rinsed under cool running water. Do not use soap or bleach as the residue left on the produce could make you ill.

Fruits and vegetables are an important part of a healthy diet. By buying fresh, seasonal items at the peak of their freshness and having them available to eat makes it easier to incorporate them into our daily diet.

Written by:  Marilyn Rabe, Extension Educator, Family and Consumer Sciences, OSU Extension, Franklin County. Rabe.9@osu.edu

Reviewed by:  Michelle Treber Extension Educator, Family and Consumer Sciences, OSU Extension, Pickaway County. treber.1@osu.edu

https://articles.extension.org/pages/19886/storing-fruits-and-vegetables

http://ohioline.osu.edu/factsheet/HYG-5523

https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/washing-food-does-it-promote-food-safety/washing-food

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Farmers’ Market Season is Finally Here

Posted in Healthy People, tagged , , , , , on June 23, 2016| Leave a Comment »

Are you starting to see these markets opening up in your area?  Farmers’ markets are a great place to get locally-grown vegetables, fruits, and other foods for you and your family.

As more and more locations open each year, it is important to follow basic food safety guidelines to ensure that the fresh food you are buying is safe.  Many markets have their own food safety rules, and vendors must comply with them, as well as any applicable government regulations.  However, it is a good idea to remember to use the guidelines.

Buying and preparing produce:

  • Select produce that is not damaged, bruised, or molded
  • Make sure fresh fruits and vegetables are bagged separately from your meat, poultry, and seafood products
  • Wash your hands for 20 seconds with warm water and soap before and after handling fresh produce
  • Wash produce thoroughly under running water before eating, cutting, or cooking
  • If you plan to peel the produce, you should still wash it first
  • Refrigerate any cut or peeled produce within 2 hours of preparation

Eggs

  • Make sure that eggs are properly chilled. The FDA requires that untreated shell eggs must be stored and displayed at 45 degrees Fahrenheit.
  • Before buying them, open the carton and make sure they are clean and not cracked

Meat and Poultry

  • Check to make sure the meat is kept in closed coolers or refrigerated to maintain cool temperatures
  • Keep meat and poultry separate from your other purchases so the raw juices do not come in contact with your other foods
  • Bring a cooler with ice or an insulated bag to keep your meat and poultry cool until you get home

Following these simple steps will help you keep your food and your family safe while supporting local growers in your area.

Sources:

Ohio State University Extension, http://ohioline.osu.edu/factsheet/HYG-5353

United States Department of Agriculture, http://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/basics-for-handling-food-safely/ct_index

U. S. Food and Drug Administration,

http://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/basics-for-handling-food-safely/ct_index

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

 

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Adults and Kids Not Eating Enough Fruits and Veggies

Posted in Healthy People, tagged , , , , , , on August 25, 2015| Leave a Comment »

Many of us know we should be eating fruits and vegetables. However, few of us are actually getting the recommended intake.  In fact, according to the Center for Disease Control and Prevention (CDC), 76% of adults do not meet fruit recommendations of 1.5-2 cups per day. Additionally, 87% of adults do not meet vegetable recommendations of 2-3 cups per day. When the CDC examined children’s’ eating habits, they found 60% did not meet fruit recommendations and 93% did not meet vegetable recommendations.  One could say “the apple does not fall far from the tree. “No pun intended! However, these statistics suggest that neither adults nor kids are  getting an adequate intake of important nutrients found in fruits and vegetables such as fiber, vitamins A, C, and potassium.

 

Do you ever feel short on time to prepare fruits and vegetables to your meal?  I know for me this can be a struggle. However, the Produce for Better Health Foundation’s website has over 300 recipes that take 30 minutes or less. Why not check  out Produce for Better Health Foundation’s website today and add more produce to you and your family’s diet!

quick and easy roasted veggies

 

Another great resource for recipes is the United States Department Of Agriculture ” What’s Cooking ” USDA Mixing Bowl.

Baked Apples and Sweet Potatoes:

Makes: 6 servings

Total Cost: $4.54

Serving Cost: $0.76

 

Ingredients

5 sweet potatoes (cooked)

4 apples

1/2 cup brown sugar

1/2 teaspoon salt

1/4 cup margarine

1 teaspoon nutmeg

1/4 cup hot water

2 tablespoons honey

Directions

1. Boil 5 sweet potatoes in water until they are almost tender.

2. After the sweet potatoes cool, peel and slice them.

3. Peel the apples. Remove the cores, and slice the apples.

4. Preheat the oven to 400 degrees.

5. Grease the casserole dish with butter or margarine.

6. Put a layer of sweet potatoes on the bottom of the dish.

7. Add a layer of apple slices.

8. Add some sugar, salt, and tiny pieces of margarine to the apple layer.

9. Repeat steps 6, 7, and 8 to make more layers of sweet potatoes, apples, and sugar/salt.

10. On the top layer of apples, sprinkle the rest of the brown sugar and margarine pieces.

11. Sprinkle the top layer with nutmeg.

12. Mix the hot water and honey together. Pour the mix over the top layer.

13. Bake for about 30 minutes until apples are tender.

Written by: Susan Zies, Extension Educator, Family and Consumer Sciences, Wood County. Erie Basin EERA

Reviewed by: Daniel Remley, MSPH, PhD, Assistant Professor, Field Specialist, Food, Nutrition and Wellness

Source:

  1. Moore LV, Thompson FE. Adults meeting fruit and vegetable intake recommendations – United States, 2013. Center for Disease Control Prevention Morbidity and Mortality Weekly Report. July 10, 2015; 64(26):709-713.
  2. Zies S. Fruits and vegetables are a convenience for busy people! Ohio State University Extension: Family and Consumer Sciences Fact Sheet.  

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Build a Better Smoothie

Posted in Healthy People, tagged , , , , , , , , , on April 16, 2015| Leave a Comment »

Drinking a smoothie is an easy way to sneak in a serving or two of fruits and veggies towards your daily goal. A smoothie is great for breakfast, on the go meal, or a snack. Here’s how to blend a fruit- and veggie-packed smoothie that’s nutritious, satisfying and energizing.

 kalesmoothie

  1. Choose a Base Start with a liquid base such as low-fat milk, soymilk, or nonfat Greek yogurt that delivers protein, vitamins, and minerals with a sensible amount of calories. If using juice, choose 100% grape, orange, apple, or cranberry varieties and try adding just a splash of it to a milk base so you don’t miss out on the protein. Remember juice adds extra sugar and calories so watch portion sizes.
  2. Add Fruit When adding fruit, most fresh, frozen and canned fruits shine in smoothies. For calorie control and to cap added sugar, choose plain, unsweetened frozen fruit and drain canned fruit packed in water or light syrup to reduce excess sugar. Slicing bananas and freezing them works really well.
  3. Yes…you can add veggies! Even vegetables can be added to smoothies. Just remember to use mild-tasting veggies so their flavor doesn’t overpower the other ingredients. If using a standard blender, you may need to chop them very finely or add a little water to help the blending process. Cucumbers, spinach, kale, and beets are popular options.
  4. Nutrient Boosters Super-charge your smoothie with flavorful and nutrient-packed blend-ins such as flaxseed, chia seeds, quick oats, spices (cinnamon, nutmeg and ginger), unsweetened cocoa powder, or powdered peanut butter.
  5. Less is More Remember to keep smoothie ingredients simple and take a ‘less is more’ approach. The more ingredients in a smoothie, the more calories it contains.

Kale Smoothie with Pineapple and Banana

1/2 cup coconut milk, skim milk, soymilk, nonfat Greek yogurt, or almond milk

2 cups stemmed and chopped kale or spinach

1 1/2 cups chopped pineapple (about 1/4 medium pineapple)

1 ripe banana, chopped

Water for desired consistency

  1. Combine the coconut milk, ½ cup water, the kale, pineapple, and banana in a blender and puree until smooth, about 1 minute, adding more water to reach the desired consistency.
  2. You can add a few almonds for extra protein if you would like!

For a great beet smoothie click here https://foodhero.org/recipes/un-beet-able-berry-smoothie.

Written by:  Melissa Welker M.Ed., B.S., Family and Consumer Sciences Extension Educator, Ohio State University Extension, Fulton County, Maumee Valley EERA, welker.87@osu.edu

Reviewed by: Donna Green, Family & Consumer Sciences Educator, Ohio State University Extension, Erie County, Erie Basin EERA, green.308@osu.edu

Sources:

www.fruitsandveggiesmorematters.org

www.realsimple.com

www.foodhero.org

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Asparagus – Selecting, Storing and Serving

Posted in Healthy People, tagged , , , , , on April 23, 2014| Leave a Comment »

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

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

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

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

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

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

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

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

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

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

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

Sources:

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

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

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

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

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Good Nutrition for Arthritis Sufferers

Posted in Healthy People, tagged , , , , , , , , , , , , , , , , , on July 29, 2013| Leave a Comment »

With a range of medications available to help the 50 million Americans suffering from arthritis many may not know that what you eat can influence your symptoms and alsoartritis hands how the disease progresses.

Rather than supplements in the form of pills, food with certain nutrients can help.

·         Vitamin C about the amount in two oranges (152 milligrams a day) has been found to reduce the progression of osteoarthritis.  Vitamin C plays a role in the formation of cartilage, collagen and proteoglycans.  It also is an antioxidant which helps limit the free-radical oxygen compounds that can damage cartilage.

·         Vitamin D was shown to cut the progression of arthritis.  Living in the northern attitudes especially in the winter, makes it difficult to get enough Vitamin D.  This is the one vitamin that you may need to  supplement.  Vitamin D not only plays a role in bone building it seems to affect the production of collagen.

·         Beta-carotene reduced the progression of arthritis when 9,000 IU were consumed daily.  This was not seen when people consumed 5,000 IU.  Most Americans only get 3,000 to 5,000 IU a day of beta-carotene.  However, you can easily increase your amount by using orange vegetables and fruits.  One medium sweet potato contains 21,909 IU.  fruits-vegetables

·         Vitamin E – In a study with people who had knee osteoarthritis those that consumed 6-11 milligrams of Vitamin E daily (from food) saw a 60% reduction in the progression of the disease over 10 years compared to  those getting 2-5 milligrams daily.  Due to the increased risk of lung cancer, smokers should not take extra Vitamin E or beta-carotene pills.

·         Vitamin K is being studied now.  So far, the study suggests that Vitamin K may slow the progression of osteoarthritis.  Good sources of Vitamin K are spinach, broccoli, leaf lettuce, kale, asparagus and olive, soybean and canola oils.

·         Omega-3 Fatty Acids suppress inflammation in the joint.  This is what causes so much stiffness and pain.  Eating two or more servings of fish (baked or broiled) per week reduced the chance of developing arthritis.   Other sources of omega-3 are flaxseed and nuts.  Canola, soybean and olive oil have some omega-3s.   Best to avoid omega-6 fatty acids found in safflower, sunflower, cottonseed and corn oils.  These are usually also in processed foods and fried foods, so limit your consumption of them.

·         Limit consumption of sugar.   More inflammation has been linked with higher sugar consumption.

· Drink more water         Drink Water.  Water  helps all around from moisturizing, giving support to joints, carrying nutrients and removing wastes from the body.  Some medicines used for arthritis also change your thirst level.  Be sure to drink plenty of water, preferably 8 cups or more a day of liquids.

Eat a healthy diet of fruits, vegetables, whole grains, low-fat dairy, and protein along with oils rich in omega-3s.  Limit sweets and other fats and oils.  Eating fruits, vegetables and whole grains will increase your fiber intake which the Arthritis Foundation says may keep inflammation down.

Author:  Pat Brinkman, Extension Educator Family and Consumer Sciences, Ohio State University Extension, Miami Valley EERA

Reviewer:  Elizabeth Smith, R.D., L.D. Northeast Region Program Specialist, SNAP-Ed, Family and Consumer Sciences, Ohio State University Extension.

References:

Tufts University, [2013]. Eating Right for Healthy Joints, Tufts University Health & Nutrition Letter Special Supplement, June 2013.

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Trying Grilling Fruits and Vegetables

Posted in Healthy People, tagged , , , , , , , , , , , , , , on July 3, 2012| Leave a Comment »

Have you tried grilling vegetables and fruit?  Grilling can bring out the flavors in fruits and vegetables, but watch out as they quickly burn.  It’s important not to get the food too close to the coals (or gas), so it heats before it starts to blacken.

Here are some suggestions from Julie Garden-Robinson, a food and nutrition specialist with North Dakota State University Extension Service, in her online column “Prairie Fare.”  She suggests trying these ideas to help add flavor, color, and fiber to your grilling menu with grilled fruits and vegetables.

  • Sprinkle wedges of apple or pear with cinnamon and a touch of brown sugar.  Grill for about five minutes per side.
  • Brush peeled, whole bananas with vegetable oil (preferably canola) and add to the grill just until it turns golden about five minutes.
  • Cut peaches or nectarines and remove the pit.  Place cut side down and grill.   You can use as a side dish with steak or pork tenderloin or cut the fruit up after grilling and make a salsa by adding fresh herbs, chili peppers, and lime juice.
  • Cut vegetables into large, pieces of even thickness and grill.  After grilling,  You can cut into smaller pieces, if desired.
  • Cut the top and bottom off of bell peppers.  Remove the core and then cut the pepper in half from top to bottom.  Grill skin side down.
  • Brushing vegetables with olive oil and seasonings can add delicious flavor.  Lay them in a single layer on a baking sheet and brush with oil and season as you start to grill.  Turn them over and repeat the other side.  Asparagus is delicious this way with some garlic and thyme.
  • Marinades can add flavor.  However, sugar-based marinades will cause the exterior of the vegetables to blacken.
  • Try this for dessert, cut a ¾ inch deep slit down the length of an unpeeled banana.  Carefully, open the slit to stuff it with 2 tablespoons of chopped dark chocolate or your favorite candy bar.  Wrap the banana in foil and grill for about five minutes on each side.

You can use both moist and dry heat to cook your grilled vegetables, by grilling and then placing them in a bowl or pot.  Cover tightly with plastic wrap to prevent the steam from escaping for five to ten minutes.  This will finish the cooking and keep the vegetables from drying out.

What suggestions do you have for grilling fruits and vegetables?   I hope you enjoy grilling out this season.

Submitted by Pat Brinkman, , Extension Educator, Ohio State University Extension, Fayette County.

Reference: Garden-Robinson, J. North Dakota State University Extension Service, downloaded at  http://www.ag.ndsu.edu/news/columns/prairie-fare/prairie-fare-fire-up-your-grill-menu-with-more-fruits-and-vegetables/?searchterm=Grilling%20Fruits%20and%20Vegetables.

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