Healthy Habits

Healthy Habits

We are well on our way into the new year, so that means you have kept up with your new year’s resolutions, right? Most individuals begin the new year with a resolution that they are going to participate in healthier habits, whether that be eating right, drinking more water, or exercising regularly. After the first few weeks, it can be hard to keep yourself on track. I know that I tend to fall short when I make meal and snack choices. Follow along below to learn more about why it is important to make healthy choices, as well as how to keep up with these healthy habits! 

Why should I make healthy choices? 

That is a great question! As a busy mom of two, I am always trying to balance work, school, family, and our social calendar. Your eating habits can contribute to physical movement, sleep, health, energy levels, and education. I can tell a large, positive difference in my overall attitude, energy levels, and sleep when I am making healthier choices. This is not something that someone can force upon you. Only you can make the decision to make these changes.

When you say healthy choices, what does that mean? 

This does not mean “diet” or that you cannot have the cookies or ice cream. Busy people don’t have a lot of time to prepare and eat healthy meals. It can be helpful to have a quick list of ideas to maintain healthy eating. It is important for you to balance your meals. Consider eating at least 3 of the following every day:  dairy, fruit, grains, healthy fats, proteins, or vegetables. Check out MyPlate to learn all about healthy eating habits, food groups, and how to shape your meals to you. Foods in moderation are okay but try to not overindulge.

Some high protein breakfast ideas:

  • Boil eggs at the beginning of the week and offer them with a low-sugar, high-protein cereal, and an apple to go. 
  • Make breakfast burritos filled with scrambled eggs, cheese, chicken, or beef on a Sunday and freeze them. 
  • An egg sandwich, a cup of Greek yogurt or cottage cheese with fruit, and peanut butter on wholegrain toast can all be eaten on the way to school.

If I keep junk food in the house, I tend to eat it. I always make a point to keep healthy snack options available rather than boxes of junk food. Healthy snack options at home include fruits, vegetables, and healthier beverages. Soda is high in sugar, so to help cut the sugar, I keep water, milk, and pure fruit juice in the fridge. (NOTE: Fruit juices contain natural sugars, so they should also be consumed in moderation.) It is easy for me to make those choices since I am the adult that goes grocery shopping. 

Ideas for healthier alternatives:

  • Instead of fried chicken, try baked or grilled chicken.
  • Instead of potato chips, try baked vegetable chips or nuts. 
  • Craving something crunchy? Try carrots or celery.
  • Craving something sweet? Try vanilla Greek yogurt with some fresh fruit.
  • Craving something salty? Try popcorn or edamame.  

On top of eating from different food groups, cut down on fats or sugars and remember to drink lots of water. Your body is unable to continue functioning properly without fluids. Staying hydrated may seem like a difficult task, but it is extremely important for us to stay hydrated for optimal health and performance throughout the day. Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well hydrated also improves sleep quality, cognition, and mood. 

What about exercise? 

two people walking their dog

It is extremely easy to come up with excuses as to why you cannot exercise.

  • I don’t have time.
  • It costs too much.
  • I don’t like physical activity. 
  • I can’t do this by myself. 

Your new healthy habits should be made a priority. If you cannot take care of yourself, then you will not be able to take care of others. Physical exercise does not always have to be drastic. Try taking the stairs instead of the elevator, walking an extra block to work or around the neighborhood, or standing up instead of sitting.

How do I hold myself accountable?

Accountability for your new healthy habits can come in all shapes and sizes. The most helpful way that I have found is tracking my progress. This helps me find strengths, areas I can improve on, and helps me stay on track. You can record what you ate, how much water you drank, as well as any activity you performed. Try record keeping on an app, online, or the old-fashioned way – with pen and paper. There are several apps for your phones and websites online that will let you tailor your calorie and physical activity plans to reach your personal goals within a specific time period.

Sources:

https://www.myplate.gov/eat-healthy/what-is-myplate

https://www.scripps.org/news_items/6630-6-simple-ways-to-stay-hydrated

https://www.niddk.nih.gov/health-information/diet-nutrition/changing-habits-better-health

https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/

An Equal Opportunity Institution.

National Seafood Month

National Seafood Month

October is one of my most favorite times of year. Fall is in the air and the temperatures are starting to “fall.” School is back in session for our kids. The holiday season is beginning. Did you know that October is also National Seafood Month? There is no better time than National Seafood Month to start trying new recipes with your family and digging into heart-healthy meals!

“For a healthy heart, the American Heart Association and the Dietary Guidelines for Americans recommends eating two, 3.5 oz servings of fish per week” (Picklo, 2020). According to the USDA, there are several studies that show that eating fish reduces risk of heart disease. Fish is an excellent source of protein, which is great for losing weight or building muscle. Fish is also an excellent source of omega-3 fatty acids. These fatty acids help reduce blood clots, triglycerides, and irregular heartbeats.

Including at least two 3.5-ounce servings of fish in your weekly meals can reduce heart disease risk. (Photo source: Cristina Carriz, UF/IFAS)

Try to incorporate more seafood into your diet by adding it in twice a week. Fried shrimp or fish is so delicious but can contain more fat than we need to consume. For heart-healthy-conscious meals, consider baking or grilling the fish instead. You may be surprised at the delicious results. If you are unsure of where to start, take a look at the Med Instead of Meds curriculum. Many counties throughout the state of Florida are offering classes, in person and virtually.

Med Instead of Meds focuses on a Mediterranean diet and provides a variety of simple and delicious recipes! Recipes range from salmon and tuna burgers to fish tacos and much more! You can easily tweak the recipes to get creative with the herbs to make it your own dish. The possibilities are endless! Click here to visit the Med Instead of Meds website, created by a group of nutrition and health professionals from North Carolina State University and the North Carolina Division of Public Health.

One of my personal favorite recipes from their website is the “Honey Balsamic Glazed Salmon.” This recipe is simple to make, but the results are oh so sweet. The balsamic and honey glaze complements the salmon in ways I could not imagine, so much so that my mouth is watering just thinking about it! My family does not like the rosemary taste as much, so we tend to use oregano or thyme instead. Again, a simple change that my family loves. Little do they know they are eating heart-healthy seafood!

An Equal Opportunity Institution.

Garcia, J., & Purser, E. (2021, October 12). National Seafood Month. NC Cooperative Extension News.

Picklo, M. (2020, April 2). Eat fish! Which Fish? That Fish! Go Fish!. Eat Fish! which fish? that fish! go fish! : USDA ars.

Caution: Holiday Ahead!

Caution: Holiday Ahead!

Caution! Holidays may be hazardous, particularly when it comes to the waistline.  (Forethought and forbearance now will pay dividends for your health in the new year.)

Simple foods can be delicious and healthier.
UF/IFAS Photo by Tyler Jones

Often, people rationalize, saying “It’s holiday time. I’ll eat healthy later.” Later often means a cost in more pounds, clothes that don’t fit, and self-esteem that is bottomed out.

So, how do you cope and come out on top of holiday temptations? Here are some suggestions for host, hostess, or guest.

Host or Hostess

  • Keep the menu light when it comes to foods high in fat and sugar. Remember that simple foods can be delicious and healthier.
  • Provide low-calorie foods such as low-fat cottage cheese or yogurt dips with fresh vegetables or fruit dippers.

There is also a variety of low-calorie beverages that contain fewer calories than traditional beverages. Eggnog contains 340 calories a cup.

  • Don’t prepare more food than needed for a party. You may end up encouraging everyone to eat more so you won’t have leftovers.
  • Make baked goods and other goodies in various sizes so guests can choose what they want. Remember, in many cases, you will still have a tasty product if you use about ¼ cup less sugar in many cookie recipes.
  • Don’t be offended if someone refuses food. Most likely, the reason is not your cooking, but their own resolve to maintain a diet.
  • Plan activities that use energy such as outdoor caroling or games. Holidays are an active time, but we seldom get enough exercise to offset extra calories.

Guest

Decide your food limits before you arrive at a party.

  • Play a game with yourself. See how long you can wait before you take that first nibble from the hors d’oeuvre tray.
  • Use a smaller plate.
  • Don’t stand next to the food table.
  • Let one drink last the entire evening.
  • Be aware of emotional eating.
  • Don’t go to the party hungry.

To curb holiday eating, eat a balanced diet with healthy choices and get plenty of exercise. Overeating doesn’t have to be part of your holiday celebration.

National Watermelon Day

National Watermelon Day

As summer is coming to a close and the kids are going back to school, National Watermelon Day is upon us! We have celebrated all of July as National Watermelon Month, but there is an extra day just for this sweet, juicy treat. This August 3rd, enjoy a slice, cube, ball, or spear of watermelon to celebrate National Watermelon Day!

With the name watermelon, you could assume that the fruit is made up of mostly water. “How much water?” you may ask. 92 percent of the fruit is water! This is a great source of water for individuals who do not like drinking water, like myself. Another benefit is that since the water content is high, it helps individuals feel full. The combination of water and small amounts of fiber in this fruit helps you feel full without all of the calories. Watermelon is also beneficial in terms of digestion. Water helps the digestive tract to continue moving while fiber provides substance for your stool. This combination promotes normal, healthy bowel movements.

Not only is watermelon a great source of water for hydration, but it also has a lot of nutritional benefits. Fewer calories and no fat mean less guilt when eating the delicious fruit. There are approximately 47 calories per cup of watermelon. Watermelon also provides vitamins such as A, B1, B5, B6, and C. It also offers magnesium and potassium, both important factors in your daily intake. Vitamins A and C are critical components of healthy skin, as they assist with the production and repair of skin cells. Skin tends to look dry and flaky when you do not have enough intake of these vitamins. Vitamin C helps create collagen. Collagen keeps hair strong and skin elastic.

Now that you know why watermelon is an excellent fruit to consume, how should you celebrate it on its national day? Eating the watermelon by itself, as is, is a great place to start! If you are feeling adventurous, try making a fruit salad, adding salt or sugar, or throwing it on the grill. Check out one of my favorite recipes below for watermelon ice pops!

Tools needed:

  • Blender
  • Ice pop molds

Ingredients (Yields 6):

  • 1 ½ cups watermelon, seeded and diced
  • ½ cup water
  • 1 Tablespoon honey
  • 1 Tablespoon fresh lemon juice
  • 1 Tablespoon white sugar

Directions:

  • Step 1: Blend all ingredients together in a blender until smooth.
  • Step 2: Pour mixture into ice pop molds.
  • Step 3: Place into freezer and freeze until solid. This takes about 2 hours.
  • Step 4: Run water over the ice pop mold for a few seconds to help release the popsicle and enjoy!
Keep It Fresh, Keep It Safe

Keep It Fresh, Keep It Safe

Spring has arrived.  It is fresh produce season.  The USDA Dietary Guidelines recommend that half your plate should be filled with fruits and vegetables. Select a rainbow of colorful fresh fruits and vegetables to enhance your diet.

farmers market with produce

Keep It Fresh
Photo Source: UF/IFAS

There is a bountiful supply of fruits and vegetables during the Spring and Summer months.  Grocery stores, famers markets, and backyard gardens abound with abundant supply of fresh produce.

Recently fresh produce has been linked to various outbreaks of foodborne illness.  These problems are becoming more common and it is important as a consumer to know how to handle fresh produce safely.

Safe Produce Handling Tips

 Purchasing

Purchase vegetables and fruits that look and smell fresh.  Purchase only the amount you will use in a few days.  Most vegetables and fruits with the exception of apples, potatoes, and citrus don’t store well for long periods of time.

Storing

Put produce away promptly.  Most whole produce will keep best stored in perforated plastic bags in the refrigerator crisper drawer where the humidity is highest.  Tomatoes and potatoes are two exceptions.  Tomatoes taste better if stored at room temperature.  Potatoes stay fresh longer if stored in a cool, dry, dark place.  Cut produce should be stored in the refrigerator in covered containers.  Bacteria can grow on cut surfaces of produce.

Washing

Rinse whole produce thoroughly under clean running tap water, just before you are ready to use.  Do not wash fruits and vegetables with detergent.  Scrub or rub as needed to remove surface contamination.  Wash produce such as oranges and melons even if you don’t eat the rind or skin.  When you cut into a fruit or vegetable, any bacteria that is on the surface can be transferred to the inner flesh.  Check the label instructions on fresh bagged produce.  For example; use by date, pre-washed, and ready to eat.  Discard stored fruits and vegetables that appear moldy or smell musty.

It is essential to our health to preserve the nutrition that is found in fruits and vegetables.  Fruits and vegetables contain an abundance of vitamins and minerals that the body needs to maintain optimal health.  Following those easy safe produce tips can help preserve freshness and assure safe produce handling.