Dine In for Better Health

Dine In for Better Health

Make the pledge Tuesday, December 3rd to Dine In for better health – physical, social, and cultural.

Why

Most of us eat every day without thinking about it.  We need to eat to nourish our body, so it’s just a regular thing we do.  But eating also can be an important social and cultural way for families to come together.

FCS Dine In Day circle logo

FCS Dine In Day

When we eat together as a family, it gives us the opportunity to practice cultural traditions and share food histories.  We get the chance to explore new foods and learn new skills – like eating with chopsticks.  We may get the chance to learn and practice table manners and learn literary and conversation skills.  Paul Fieldhouse of the Vanier Institute of the Family says, “For young children, ‘table talk’ may be the main source of exposure to family conversation and the expression of thoughts, ideas, and emotions.”  Eating the family meal also can help us de-stress by setting a reassuring rhythm and structure to our day.

Eating family meals at home has additional benefits.  The University of Washington found that families who cook and eat more often at home tend to eat a healthier diet.  Their Healthy Eating Index is high – meaning they eat more fruits and vegetables and less calories, sugar, and fat.  They eat smaller portions helping to regulate weight.  Some research suggests we eat smaller portions at home because we eat more slowly and talk more.  This, however, does not equate to a higher cost.  Meals cooked at home generally cost less than those eaten out.

How

So, how can your family eat more meals together at home?

  • Try making and eating meals at home a priority for your family. Think about how important it is spending time together.
  • Keep it simple. Don’t worry about making a big, fancy meal.
  • Start with just a few meals a week. Then slowly add more meals together as you find your “family meal groove.”
  • Let the whole family help plan meals. Think about foods your family likes and build around those ideas.  Try to get all the MyPlate healthy food groups in – whole grains, plenty of fruits and vegetables of all colors, shapes, and textures, lean plant and animal proteins, and low- and no-fat dairy.  Make your grocery list together.
  • Let everyone be involved in planning, preparing, table setting, and cleaning up afterwards.
  • Make it a goal to start this December 3rd to Dine In for better health.

 

Resources:

(Still) Eating Together: The Culture of the Family Meal.  Retrieved November 16, 2019 from https://vanierinstitute.ca/eating-culture-family-meal/

Cooking at Home Tonight?  It’s Likely Cheaper and Healthier.  Retrieved November 15, 2019 from https://www.sciencedaily.com/releases/2017/03/170314150926.htm

Meatless Burger Alternatives

Meatless Burger Alternatives

Meatless Burger Alternatives

Frozen burger display - with and without meat

 

If you have been watching television lately, you may have seen commercials for meatless burgers that are making a splash. Many restaurants including Burger King and Red Robin are now offering this alternative meat source on their menus. https://www.bk.com/menu-item/impossible-whopper, https://www.redrobin.com/burgers/impossible-burger.html,
Beyond Beef™ and Impossible Burgers™ are two of the meat alternatives created by The Beyond Meat ™ https://www.beyondmeat.com/products/ and The Impossible Foods https://impossiblefoods.com/ companies. The Beyond Burger™ and Impossible Burger™ are similar in ingredients, color and texture, and they actually taste like…meat!Restaurant menu with meatless burger circled in red and fries and burger at bottom

According to Emily Gelsomin, in the August 19th edition of Harvard Health Publishing, “Plant-based burgers are not a novel concept. But new products designed to taste like meat are now being marketed to vegetarians and meat-eaters alike”. Gelsomin suggests that meatless burgers are a good source of protein, vitamins, and minerals.

But What Are They?
Keep in mind that meatless burgers are created in a lab, not in a pasture. Meatless burgers look, sizzle, and even “bleed” like a regular hamburger. But they contain no animal protein and are a completely plant-based patty. This plant-based protein is a blend of potato and soy proteins. Meatless burger alternatives get their red color and “bleeding” effect from beet juice. Meatless burgers sizzle while being cooked because of sunflower and coconut oils, the meatless burger’s fat sources. To hold everything together, meatless burgers contain methylcellulose, a bulk-forming fiber source.

Are Meatless Burgers Safe?
Yes, meatless burgers are safe to eat, unless you are allergic to soy, coconut or sunflower.

The Good News:
Meatless burgers contain less sodium, cholesterol and fat than traditional beef or ground turkey patties do. Meatless burgers contain 2-3 grams of fiber per serving, whereas traditional hamburger patties contain no fiber.

The Bad News:
Just because they are a plant-based alternative to meat, doesn’t mean that they are healthier for you. The calories found in a meatless burger are similar to a traditional beef patty and meatless burgers are heavily processed and high in saturated fat.

How Do These Meatless Burger Alternatives Compare Nutritionally to Ground Beef and Ground Turkey Patties?

Nutritional value chart of meatless vs regular meat burgers

 

 

 

Source: Harvard Health Blog. Impossible and Beyond: How healthy are these meatless burgers? August 15, 2019.

The Bottom Line:
Meatless burgers such as The Impossible Burger™ and Beyond Burger™ are unique alternatives, although nutritionally not that different from a traditional hamburger patty. However, due to its popularity, companies such as Impossible Foods and Beyond Meat have struggled to keep up with the demand.

Contact your local Family & Consumer Sciences Extension Agent to learn more about meatless alternatives.

Sources

https://www.health.harvard.edu/blog/impossible-and-beyond-how-healthy-are-these-meatless-burgers-2019081517448

Shopping for Health, Vegetarian Diets https://edis.ifas.ufl.edu/pdffiles/FS/FS16700.pdf

Bullying – Stop It!

Bullying – Stop It!

Have you ever been bullied or know someone who has been bullied? I know I have. October is National Bullying Prevention Month. Each October since 2006, there has been a national effort to raise awareness about bullying and provide education and resources to try to prevent it. According to data from 2017, about 20% of youth ages 12-18 experienced bullying at school and nearly 30% reported cyberbullying during their lifetime. That is a lot of our country’s youth!

What Exactly is Bullying?

Bullying is unwanted aggressive behavior. Bullying must have a real or perceived power imbalance between the bully and the victim, where the bully uses their power to control or hurt their victim. The bullying behavior needs to be repeated over time, or at least have the potential to repeat over time.

There are three categories of bullying:

  1. Verbal bullying includes teasing, taunting, threats, or name-calling
  2. Social or relational bullying includes ignoring someone on purpose, ostracizing, spreading rumors, or embarrassing someone
  3. Physical bullying includes damaging belongings or harming another’s body such as spitting, hitting, pushing, rude gestures, or tripping
White female working in computer lab

The constant and easy access of cell phones, social media, and the internet has increased the real dangers of cyberbullying. (Photo source: UF/IFAS)

Cyberbullying

Technology has changed the ways of bullying. Bullying is no longer only ‘picking on’ someone, making fun of them, calling them names, or ignoring them at school. The constant and easy  access of cell phones, social media, and the internet has truly expanded bullying to an unthinkable, unending scale. There are many ways to bully someone online, including:

  • Verbal attacks, mean messages, or rumors on social media accounts, online games such as Fortnite, or through email or text
  • Releasing embarrassing or inappropriate pictures, GIFs, or videos online or through text (e.g. sexting)
  • Creating fake profiles or hacking into someone’s account online in order to hurt that person

Perhaps one of the most dangerous things about cyberbullying is once something is posted online and is circulated, it’s very hard to permanently remove. This oftentimes makes escape from the bullying unusually difficult or even seemingly impossible. It’s so important to keep up with ways technology is advancing in order to protect ourselves from things like cyberbullying.

Effects of Bullying

The negative psychological effects of bullying are very real – for the bully, the victim, and those who may witness it.

For the bully, they have a greater risk of using substances, engaging in risky or violent behavior, being abusive in future relationships, committing crimes, and developing other external behavior problems.

Effects of bullying include low self-esteem, fear, loneliness, heartache, and potential physical illness.  These effects put a widespread toll on the mental, physical, and social health of the victims and also those who witness bullying. The increased risk of using addictive and illegal substances, anxiety, depression, eating disorders or even becoming suicidal are to be taken seriously and should be treated appropriately. Seek out mental health professionals or physicians and consult with them on the best combination of treatment. These effects can last days, months, years, or even lifetimes depending on the person and the circumstance.

The Story of Amanda Todd

The story of Amanda Todd is an unfortunate real example of cyberbullying and how unforgiving and never-ending it can be. Amanda ultimately committed suicide to get away from it; she was only 15 years old. Her YouTube video, published in 2012 a month before she committed suicide, has 13.5 million views to date. To better understand the reality of bullying, please consider watching it or sharing it. However, viewer discretion is advised.

Bullying, harassment, discrimination, or any other type of negative, cruel, or harmful behavior is never okay or acceptable in any way. If you have been a witness of bullying or a bully, stand up to stop it! If you have been bullied or know someone who has, please seek help from caring professionals, family, or friends. Go-to resources are found below.

 

Additional Resources

Stop Bullying Now Hotline: 1-800-273-8255

  • Available 24/7, managed by the U.S. Department of Health and Human Services

National Suicide Prevention Lifeline: 1-800-273-8255

  • Available 24/7, there is an online chat option available here

The Trevor Project: 1-866-488-7386

  • Available 24/7, suicide prevention help specifically for the LGBTQ+ community
  • Texting and chat options are available here

National Eating Disorders Association: 1-800-931-2237

  • Mon-Thu 9am-9pm, Fri 9am-5pm

The Cybersmile Foundation

STOMP Out Bullying

Stopbullying.gov

 

Sources

National Center for Educational Statistics, Indicators of School Crime and Safety Indicator 10: Bullying at School and Electronic Bullying, April 2019.

Cyberbullying Research Center

The Amanda Todd Legacy

Tune Up Your Lifestyle

Tune Up Your Lifestyle

Eating healthy is not something that just happens by going on a particular diet. In fact, the best kind of diet is where the right choices are made, and it becomes a way of life. Sometimes we need to know some ways to change the bad habits we have developed. There is no ‘quick fix’.

Class working out with weights, MyPlate, fat, and muscle in foreground

Tune Up Your Lifestyle
Photo Source: UF/IFAS

With today’s fast-paced lifestyles sometimes we feel we don’t have the time to do the things we know we should. For instance, to get more exercise, do things like park a distance from the store when you go shopping, walk up and down the stairs instead of taking the elevator, walk to lunch, or even turn up the speed on regular activities you perform around the house.

When grocery shopping choose foods from the basic food groups (fruits, vegetables, whole grains, lean protein, and reduced-fat dairy products) to round out a healthy meal plan.

Convenience foods are a part of today’s lifestyle, but they often lack nutritional quality, texture, and flavor. Preparing foods at home can be healthy and economical. You can boost nutrition and flavor by adding fresh herbs, spices, and aromatic vegetables to the meal menu.

Foods and beverages high in sugar add empty calories to the diet and contribute no nutritional value. Read labels to determine the amount of added sugar in food products. Choose lower calorie beverages.

Experiment with new food items. Try adding different fruits, vegetables, or grains to your diet. For example, try tropical fruits such as mango, guava, papaya, or grains as quinoa, barley, or millet, to add vitamins, minerals and fiber to the diet.

Before you go out to eat, don’t starve yourself. Drink water before the meal to avoid overeating or eat a snack before dinner and you won’t be tempted to overeat.

When socializing don’t meet at eating places. When you do dine out, cut out fried main dishes or ones with heavy sauces and gravies. Eat smaller portions and don’t go back for seconds. Order low-fat foods when possible. However, keep in mind that you too need to allow for indulgence along the way.

Be active! Physical activity has health benefits. Being physically active not only burns calories, it aids in physical strength, and cardiovascular health. U.S. Dietary Guidelines recommend being physically active at least 150 minutes a week for adults. (https://health.gov/dietaryguidelines/).

Chances are, along with a healthy diet and regular physical activity, your tune up will result in living a healthy lifestyle.

https://www.freshfromflorida.com/Consumer-Resources/Buy-Fresh-From-Florida/Tropical-Fruit

https://www.tropicalfruitgrowers.com/

 

For further information, contact:

Dorothy C. Lee, C.F.C.S.

UF/IFAS Extension Escambia County

3740 Stefani Road

Cantonment, FL 32533-7792

(850) 475-5230

dclee@ufl.edu

The Power of Ice Cream

The Power of Ice Cream

Cold and refreshing on a hot summer day. Official by presidential proclamation. It practically saved my life once. Behold – The Power of Ice Cream.

HISTORY

Some say the Chinese invented ice cream in the first century. Roman emperors are also credited with flavoring ice gathered from mountain tops. Still others say ice cream found its start in the areas of Iran or Ancient Greece. Regardless of its origins, ice cream was often only available to royalty who could afford the resources to make it. Once refrigeration/freezing became affordable, the popularity and availability of ice cream rose considerably. So now, most of us – royalty or not – can enjoy the Power of Ice Cream all year long.


THE 411

  • Ice Cream is made with greater than 10% milkfat.
  • Gelato is generally made up of 7%-8% fat.
  • Soft serve has more air mixed in.
  • Frozen Yogurt is usually lower in fat and is often available soft-serve style.
  • Sherbet freezes a combination of fruit juice with milk, cream, egg white, or gelatin.


THE 911

Picture it. Moving day. One of the hottest, most humid days of the year. The kind of day that you feel like you’re walking around in really warm soup. Though I’m staying hydrated, after about four hours in, it hits me. I go into a fog and literally start to go down to the ground. Luckily, my dad is pretty quick on his feet for a big Sicilian man. He puts me in the shade and says, “Don’t move!’ To this day, I don’t know how he did it so fast, but within two minutes, he got me the best cold ice cream dessert ever. The world was quickly righted as was I. Though this is NOT normal emergency protocol, it’s my miracle ice cream story and I’m sticking to it.


COOL TIDBITS

Scoop of vanilla ice cream in small clear bowl with spoon and two containers of sprinkles

A cool and refreshing sweet treat
Photo Source: Angela Hinkle

  • The United States leads the way in ice cream consumption, eating or licking or drinking about 48 pints or 23 pounds a year.
  • President Ronald Reagan declared July National Ice Cream Month. The third Sunday in July, this year July 21st, is National Ice Cream Day.
  • Though boasting 31 flavors, Baskin Robbins’ most popular flavor is vanilla.
  • Because acquiring vanilla was so difficult before the mid-1800s, vanilla ice cream was considered quite an exotic treat.
  • Sometimes, because nerve endings on the roof of your mouth suddenly get cold from eating ice cream, your brain tells the blood vessels, “Contract!” When they go back to their normal size, blood rushes back in. And ooh, “ice cream headache.” One recommendation to prevent this “brain freeze” is to eat slowly. And a recommendation to stop it is to put your tongue up to the roof of your mouth. Nothing guaranteed – so good luck.
  • 15%-20% of Americans say they eat ice cream in bed. For more interesting ice cream trivia, visit foodreference.com

BENEFITS

Though not a particularly nutrient dense food, ice cream does have some health benefits. The area of your brain called the orbitofrontal cortex – or pleasure center – is activated when people are happy. Eating ice cream has been identified with having an immediate “happy” effect on the brain. There is also calcium in ice cream, which is good for building strong bones and teeth. Question – should all your daily calcium come from ice cream? Answer – Um, No. Try to choose more calcium-rich foods that are lower in fat and sugar.

So, in moderation of course, enjoy the Power of Ice Cream!

12 buckets of variety color ice cream in freezer

Cold, Delicious, and so many flavors! Photo source: Lyndsey B.

See Below for two healthier ice cream options. Yum!

 MyPlate Sundae

This recipe includes all five food groups.

Layer in a clear glass bowl, mug, or cup so you can see all the colorful layers.

  • Dairy – Gelato or frozen yogurt – your choice of flavor
  • Vegetable – Frozen sweetened rhubarb or cooked, mashed, and cooled sweet potato
  • Fruit – Most any berry works great
  • Grain – granola
  • Protein – Sprinkle on your favorite nuts


Cool and Creamy Calcium Dreamy

Serves 3

Items needed

1 – gallon heavy-duty ziptop bag

1 – quart heavy-duty ziptop bag

rock salt

ice

Procedure – In the 1 quart bag add the following:

¼ cup pasteurized liquid eggs

1 cup fat-free milk

1 cup fat-free half and half

½ cup sugar

1 teaspoon vanilla flavoring

Zip the top closed. Put the 1-quart bag inside the gallon bag. Pack the gallon bag with ice and ¾ cup of rock salt. Close the top. Work the bag back and forth – rolling over and over or tossing back and forth for 15 minutes. It may help to have potholders or a dish towel to hold the bag, as it will get very cold. Drain the water off and stir your cool and creamy calcium dreamy. Repack the gallon bag with ice and rock salt and roll or toss for five more minutes.

Serve immediately with fresh local fruits and nuts. Enjoy!

For more about the dairy food group see https://www.choosemyplate.gov/dairy

Summer and Water: They Go Together Like Peas and Carrots

Summer and Water: They Go Together Like Peas and Carrots

Summer has hit the Florida Panhandle with a vengeance this year! If you’re out in the heat it’s especially important to make sure to keep your body well-hydrated. After all, water is the single largest component of our body, and it’s essential for life.

Recommendations for how much to drink vary depending on several factors including your age, how active you are, how hot it is outside, what you’re wearing, and if you have certain medical conditions. A pretty good “ballpark” from the Institute of Medicine Food & Nutrition Board (IOMB) is to drink around 3 quarts of water a day for women and around 4 quarts for men. It’s important to start hydrating even before your feet hit the floor in the morning, because your body has been losing fluid while you slept. And if you can go more than 4 hours during the day without taking a bathroom break, you’re probably already dehydrated.

Boy drinking water from clear glass

Water: Drink Up!
Photo Source: Ginny Hinton

Why worry about dehydration? In addition to making you more at risk of overheating, dehydration can affect a host of different organs and functions in your body. For example:

  • Dehydration makes it harder for kidneys to flush toxins (poison) from your system, creating an infection-friendly environment.
  • When you’re dehydrated, your blood becomes thicker and your heart has to pump harder to move it through your veins. This can lead to higher blood pressure.
  • Dehydrated skin loses its elasticity and looks dry and flaky. Your sweat becomes more concentrated, making it harder for you to sweat as much as you need.
  • Dehydrated joints are more brittle and more likely to become inflamed or damaged.
  • When your body is low on water, it pulls too much liquid from the stool to use for other functions. That can cause constipation, in addition to inflammation throughout your body.
  • Moist mucus membranes in the nose protect you from airborne allergens. Dehydration can dry them out and make you more vulnerable to irritating allergies.
  • Dehydration makes you have less energy, and it also affects your mood and concentration. There’s a documented link between stress and dehydration.

The good news is that it’s easier to stay hydrated than you think. Water is a great way to hydrate, but it’s far from the only option. Watch the sugar and caffeine content when choosing other beverages, but milk, fruit juice, coffee and tea can all help you stay hydrated. The current guidelines to maximize the benefits and minimize the risks of caffeine intake are to drink no more than 1/3 to 4 cups of coffee per day (depending on the caffeine content) and 1 to 8 cups a day for tea. You can cut the sugar content but still have a tasty beverage by mixing half sweet tea with half unsweet, by mixing fruit juice with water, and by drinking flavored carbonated water with a splash of fruit juice to substitute for soda. Even food can help you stay hydrated! Watermelon, for example, is 90% water. Citrus fruits have a high water content as well, and vegetables like tomatoes, cucumbers and lettuce pack a powerful hydration punch.

As you get out and enjoy Florida’s sunny summer weather, just be sure to keep hydration in mind. Your body will thank you for it!