My favorite time – snack time! For February, National Snack Food Month, let’s celebrate these tasty morsels for a whole month.
Go Beyond the Snack Aisle
Snacks often have a bad reputation, at least in terms of health. It’s true that snack food aisles are often filled with high fat, high calorie, high sodium, and high sugar choices. But snacks can be great sources of fiber, vitamins, minerals, proteins, and healthier fats and carbohydrates. You may just have to wander to other parts of the store next time you shop.
Think Mini Meal
When you snack, think of it as a mini meal. Though you could plan tomorrow’s dinner to be a plate of snack cakes with a side of potato chips, hopefully you come up with something more satisfying than that – both in taste and nutrition. Additionally, when we snack on healthier foods in between meals, it gives our bodies the sustainable energy it needs to make it to that next meal.
Snacks – Fun, Tasty, and Healthy
Photo Source: Angela Hinkle
Try snacking from all five food groups this month.
- Whole grains – popcorn, granola, whole grain crackers
- Fruits – apples, bananas, oranges, raisins
- Veggies – pea pods, cucumber slices, carrots
- Dairy – string cheese, yogurt cups, individual shelf stable cartons of milk
- Protein – hard-boiled eggs, mixed nuts, healthy beef jerky
Make Homemade Mixed-Up Food Group Snacks
- Whole grain pita or multi-colored pepper slices dipped in guacamole or hummus
- Apple slices or carrots with peanut butter dip
- Cherry tomatoes with mozzarella and basil
- Fruit smoothies or protein shakes
- Yogurt with granola and mixed berries
- Banana Sushi – smear a whole wheat tortilla with peanut butter, put a banana in the middle, roll it up, then cut it into “sushi” slices
For more great snacking ideas, check out 10 Snack Tips for Parents, MyPlate Snack Tips for Kids, and 25 Healthy Snacks for Kids
Delicious, healthy, on-the-go snacks. Be creative and keep it healthy this February – National Snack Food month.
Make the pledge Tuesday, December 3rd to Dine In for better health – physical, social, and cultural.
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
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.
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.
(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
Delicious, nutritious, and super helpful for today’s needs, peanut butter is a great addition to your shopping cart. But it’s more than just a tasty and healthy food that also helps those in need (more on that below). Pound for pound, peanut butter saves.
Nutty for Peanut Butter
Photo Source: Angela Hinkle
Compared to a pound of ground beef, a pound of peanut butter saves:
- Money at the grocery store. A pound of peanut butter currently comes in at around $2.50. A pound of ground beef will run you around $3.82.
- Time. It takes about 2-3 minutes to make a peanut butter and jelly sandwich. A burger at home will take you anywhere from about 8-15 minutes to prepare.
- Environmental costs. If you make a peanut butter and jelly sandwich for lunch instead of a hamburger, you can save 2.5 pounds of carbon dioxide, 133 gallons of water, and 24 square feet of crop land.
- Saturated fat. That’s the kind that tends to clog up arteries and cause health problems. Eating the PB&J gives you about 3 grams. You consume about 10 grams of saturated fat in a 90% lean quarter pound hamburger.
- Utilities. No gas, coals, or electricity is required to cook or safely store peanut butter.
- Hunger. Families in hardship situations often need help from food pantries. The most requested item from these pantries is – yes, you guessed it – peanut butter. It is shelf stable so you don’t have to worry about keeping it cold or heating it up. People like it. And it is a healthy plant-based food with fiber and oleic acid – a healthier monounsaturated fat.
Maybe you’re like me – you like a really good, juicy all-beef burger. Every once in a while, sure. But pound for pound, peanut butter really can save the day.
Here’s how you can help with the local hunger part:
- Buy peanut butter. Look for BOGOS (Buy One Get One Free Sales). Keep one for yourself. Then…
- Now through November 27, donate unopened jars of peanut butter for the Peanut Butter Challenge. Check with your Florida Panhandle UF/IFAS Extension Office for collection sites.
- All collected peanut butter will be given to local food pantries to assist hungry families in need.
So save, save, save with peanut butter. And help save a family from hunger.
Check out 2019 Peanut Butter Challenge for additional information.
Resources: https://foodtank.com/news/2013/12/why-meat-eats-resources/ and https://www.farmprogress.com/peanut/peanut-s-environmental-footprint-stretches-beyond-farm
Hurricane season is June 1 to November 30, with peak season in September and October. And hurricanes are not the only disasters we have to contend with. Living Well in the Panhandle provides the trusted Disaster Resources you need so you know what to do to keep your family and you living well.
Below are helpful resources for preparing for and handling the aftermath of a disaster. For more information, please contact your local UF/IFAS Extension Office.
Is My Food Safe to Eat?
Keeping Your Food Safe During Emergencies: Power Outages, Floods, and Fires
USDA – A Consumer’s Guide to Food Safety-Severe Storms and Hurricanes Guide
Well Water Safety
Well Water Testing
Search for an open emergency shelter near you by texting SHELTER and your zip code to 4FEMA (43362) Example: SHELTER 01234
Lightning storm. Photo Source: UF/IFAS
Cleaning Up After a Hurricane
Safety Comes First!
Get the Right Tree Care Professional
Hiring an Arborist – Spanish
Cleaning Mold After a Flood
Hurricanes and Mosquitoes
Mosquito Control Tips for Homeowners
Money Management/Consumer Issues
Avoiding Fraud and Deception
Six Steps in Making an Insurance Claim
Replacing Lost or Damaged Documents
FEMA – Individual Disaster Assistance
FEMA – Interim Housing Resources
USDA Farm Service Agency Disaster Assistance
Disaster Recovery Loans
Tax Relief After a Disaster
Complaints – If you have a complaint about disaster relief assistance, contact the Department of Homeland Security’s Inspector General’s Office at 1-800-323-8603.
Family Health and Wellness
Call the Disaster Distress Helpline 24/7 for free counseling – 1-800-985-5990 (TTY) 1-800-846-8517
OR text TalkWithUs to 66746
Mental Health for Adults
Mental Health for Kids
Mental Health for Adolescents
Agriculture and Natural Resources
Practices to Minimize Flooding Damage to Commercial Vegetable Production
Florida Panhandle Agriculture
Florida Panhandle Agriculture Facebook
Cold and refreshing on a hot summer day. Official by presidential proclamation. It practically saved my life once. Behold – The Power of Ice Cream.
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.
- 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.
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.
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
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!
Cold, Delicious, and so many flavors! Photo source: Lyndsey B.
See Below for two healthier ice cream options. Yum!
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
1 – gallon heavy-duty ziptop bag
1 – quart heavy-duty ziptop bag
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