by Melanie Taylor | Dec 7, 2018
As the holiday season quickly approaches, many people are filled with extra holiday cheer and enthusiasm. Some are jolly, but still overwhelmed with all of the activities, decorating, and shopping that needs to be completed. Then, there are those that find the holiday season as a reminder of things such as, the death of a loved one, family feuds, divorce, and the list goes on. If you are feeling this way here are a few tips to make getting through the season a little bit easier.
1. Feel your emotions – Many people want to suppress their sadness or anxiety, but this only makes it worse. We are all allowed to grieve, cry and feel mad at times. If you feel this way, let yourself feel your feelings. You will feel better once you have accepted and worked through the emotions. You also do not have to force yourself to feel happy just because it is the holiday season.
2. Reach out to others – Instead of secluding yourself spend time with others, whether it is at church, a community group or with family and friends. Spending time with others and socializing is good for the spirit. In addition, there are tons of volunteer opportunities during the holidays. Try something new and volunteer your time to a worthy cause. You will feel great about helping others and contributing to the cause. Research such as this one conducted by UnitedHealth Group commissioned a national survey of 3,351 adults and found that the majority of participants reported feeling mentally and physically healthier after a volunteer experience. The research showed:
- 96% reported that volunteering enriched their sense of purpose in life
- 94% of people who volunteered in the last twelve months said that volunteering improved their mood
- 80% of them feel like they have control over their health
- 78% of them said that volunteering lowered their stress levels
- 76% of people who volunteered in the last twelve months said that volunteering has made them feel healthier
- About a quarter of them reported that their volunteer work has helped them manage a chronic illness by keeping them active and taking their minds off of their own problems
- Volunteering also improved their mood and self-esteem
3. Be realistic – Realize that times and traditions change as families grow and age. Do not focus on everything having to be the same every year. Be willing to accept changes, such as adult children may not be able to attend the family gathering, so utilize technology and talk through video conferencing, share pictures on email and/or Facebook. Find a way to make it work.
4. Set aside differences for everyone’s sake. Aim to accept family and friends the way they are, even if they do not meet your expectations. Leave grievances at the door for the day and enjoy your family and friends. Share those grievances and talk at a more appropriate and private time. Also, remember they could be feeling the stress of the holiday too. So, be patient if someone is grouchy or sad as you celebrate. You may both be feeling the same way.
5. Learn to say no – Be realistic in the number of activities you and your family can participate. Do not feel guilty because you cannot attend every party and event you are invited too. Graciously decline an invite and share that your schedule is booked, but thank them for thinking of you. A host does not expect that everyone will attend their parties.
6. Take a breather as needed – If you start to feel overwhelmed with anxiety, anger or sadness take a few minutes to be alone. Take 15 minutes to spend in the quiet to reduce the stress and clear your mind. For example: listen to soothing music, do a few mindful breathing exercises to slow yourself down or read a book to temporarily escape the stress.
7.Seek professional help as needed – there are times when the emotions are just too overwhelming to sort through on our own. If you continue to feel sad, anxious, angry, etc. there is absolutely no shame in seeking the help of a doctor or mental health professional. It will only help you work through your feelings with a non-bias person. Helping yourself feel better will improve your quality of life and those around you.
Do not let the idea of the holidays turn you into a modern day Ebenezer Scrooge. Learn to take care of yourself first. Learn your limitations and accept them. Do not let others’ expectations overwhelm you. Just remember when you start feeling extreme levels of emotions and/or stress take a few deep breathes and remind yourself to relax and feel the moment. Be mindful of your surroundings and remind yourself of your many blessings, even when going through difficult times. Make it your personal goal to feel your feelings and enjoy what you can about the holiday season, whether it is the twinkling lights, time with friends and family, the food or any of the many special holiday traditions.
Aim to find JOY during this holiday season.
Sources:
Stress, depression and the holidays: Tips for coping. www.mayoclinic.org,
Signs and Symptoms of Depression http://edis.ifas.ufl.edu/pdffiles/FY/FY10000.pdf
Depression and Older Adults http://edis.ifas.ufl.edu/pdffiles/FY/FY95200.pdf
by Melanie Taylor | Jul 8, 2018
Youth learn food preservation skills. Photo source: Melanie Taylor
At this point in the summer, many parents are at a loss for what to do to keep their children engaged and “off the couch.” How about a focus on healthy eating and food preservation? If you have a backyard garden be sure to pick the fruits and vegetables at their peak readiness. If you do not have a garden make a family trip to the local farmers market and/or a local u-pick farm.
Of course, fresh fruits and vegetables are full of nutrition and taste, but if you have or buy more than your family can eat in a few days’ time, be sure to make preparations to teach your children how to preserve those foods to eat later in the year. There is nothing more enjoyable than having fruit jam on biscuits or summer vegetables in your soup during the cold depths of winter.
There are six different methods of food preservation to teach your children. They are boiling water/water bath canning, making jam, pickling, freezing, drying, and pressure canning. The easiest method being freezing and the most complex and time consuming being pressure canning. No matter which ones you choose to teach your children be sure to follow valid recipes and procedures. Family and Consumer Science Extension Agents always recommend using the most current recipes and procedures from The National Center for Home Food Preservation, which are maintained at https://nchfp.uga.edu/. The National Center for Home Food Preservation is your source for current research-based recommendations for most methods of home food preservation. The Center was established with funding from the Cooperative State Research, Education and Extension Service, U.S. Department of Agriculture (CSREES-USDA) to address food safety concerns for those who practice and teach home food preservation and processing methods. Many of the recipes are available for free on the website, or you can order the 6th edition of the “So Easy to Preserve” food preservation book at https://setp.uga.edu/.
Specific to children, there is also a Put It Up! Food Preservation for Youth curriculum through the University of Georgia, which is a series of informal educational lessons that guide youth to explore and understand the science of safe food preservation. This free curriculum can be found online at https://ugeorgia.ca1.qualtrics.com/jfe/form/SV_a5Y4IfBZ2Vh0EIt after a quick questionnaire of how you plan to use the curriculum.
Teaching these food preservation skills to your children will be a fun-filled and very educational opportunity. Be sure to use the above resources to assist you in the food safety methods to be certain your products are safe for consumption. Enjoy this special time in the garden and kitchen with your children this summer.
Resources:
National Center for Home Food Preservation https://nchfp.uga.edu/
“So Easy to Preserve” https://setp.uga.edu/
Put It Up! Food Preservation for Youth https://ugeorgia.ca1.qualtrics.com/jfe/form/SV_a5Y4IfBZ2Vh0EIt
by Melanie Taylor | Jul 8, 2018
Watermelons are nutritious and help to keep you hydrated.
Photo source: UF/IFAS Northwest District
We tend to think of watermelon as a summer fruit and that is because in Florida, you can find watermelons growing from late spring through mid-summer. “Fresh From Florida” watermelons are available in stores and roadside markets from April through July. Time is running out this summer to have a fresh Florida watermelon, so be sure to get them soon.
Why is watermelon such a popular fruit? One, it is in high abundance during the summer and can be found in most stores. Watermelon also tends to appeal to those with a “sweet tooth,” but it’s still healthy. Red watermelon is a good source of lycopene, which gives watermelon its color (and tomatoes, too). Lycopene is an antioxidant that helps protect the body against heart disease, inflammation, and some cancers.
Watermelon also is a good source of vitamin C and contains vitamin A. Vitamin C is an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. People also are exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun. The body also needs vitamin C to make collagen, a protein required to help wounds heal. In addition, vitamin C improves the absorption of iron from plant-based foods and helps the immune system work properly to protect the body from disease. Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly.
Probably most impressive is that watermelon is fat free, sodium free and cholesterol free, so we all should feel good about eating it. In addition, as the summer heat continues to increase, we need to drink more water to stay hydrated. Well, watermelon is 92% water, so eating it is an additional way to hydrate. In fact, early explorers used watermelons as canteens.
Here is a technique to know you have chosen a ripe watermelon. Ripe watermelons have a yellow or cream-yellow “ground spot” where the melon rested on the soil. If this spot is green or white, the watermelon probably is not ripe. In addition, once you have selected a ripe melon, a whole watermelon will last in the refrigerator for up to a week.
Before cutting your watermelon, be sure to wipe it with a clean cloth and light, soapy water and then rinse it off. This will prevent you from dragging any bacteria, etc. on the skin through the fruit as you slice it. Once cut, the melon should be kept refrigerated and covered with plastic wrap. If the watermelon flavor is not quite what you expected, you can enhance the flavor by adding a squeeze of lemon juice, honey, or chopped mint.
Be sure to excite your taste buds this summer by biting into a cold, sweet, juicy slice of watermelon. Feel confident in selecting your ripe watermelon and enjoy it, knowing you have made a healthy choice in your food selection.
A Few Fun Facts: (www.freshfromflorida.com/farmtoschool)
- Watermelon seeds are a good source of healthy fats and protein, which help your muscles grow.
- Florida leads the United States in watermelon production.
- Watermelons have been in production since around 2000 BCE.
- Seedless watermelons have been growing in the United States for over 40 years.
- Some countries, like Japan, grow square watermelons.
- Watermelons can have up to a thousand seeds, which can be black or white.
- As it matures, the watermelon’s insides transform from white to red or pink.
- You can eat the crunchy rind and seeds of a watermelon.
- According to John Mariani’s The Dictionary of American Food and Drink, the word “watermelon” first appeared in English dictionaries in 1615.
- Watermelon is the most consumed melon in the United States.
Resources:
Florida Department of Agriculture and Consumer Services
Fresh From Florida
Florida Farm to School
Living Healthy in Florida
by Melanie Taylor | Jun 23, 2018
Always supervise children closely around water.
Photo credit: Marie Arick
Summer is here! As the long, hot days of summer move forward there are many things to consider when it comes to children and water safety. Each summer we hear of tragic incidents of children drowning in pools, spas, and other bodies of water. These tragedies may be avoided by following a few simple tips to keep your child safe while letting them enjoy their summer break.
The U.S. Consumer Product Safety Commission (CPSC) is the agency charged with protecting the public from unreasonable risks of injury or death from thousands of types of consumer products under the agency’s jurisdiction. In addition to Pool and Spa Safety, the CPSC is committed to protecting consumers and families from products that pose a fire, electrical, chemical, or mechanical hazard. CPSC launched the campaign, PoolSafely.gov, which provides Pool Safely: Simple Steps to Save Lives, a national public education campaign to reduce childhood drownings, submersion injuries and entrapments. Review these tips below.
Tips from PoolSafely.gov and CPSC:
- Never leave a child unattended in or near water.
It is recommended to designate an official “Water Watcher”, this is an adult assigned with supervising the children in the water. This should be their only task – they should not be reading, texting or playing games on their phone. Have a phone close by at all times, in case you need to call for help, and if a child is missing, check the pool first. Even when a lifeguard is present, parents and caregivers should still take the responsibility of being a designated “Water Watcher”. When the lifeguard chair is empty, the other lifeguards may not be able to see the entire pool and when lifeguards are sitting in low chairs; other people in the pool can block their view.
- Teach children how to swim.
Swimming is fun, great exercise and it is a lifesaving skill, so why would you not instill this skill in your child? Be sure to enroll children in swimming lessons – the earlier the better. A few swimming lessons may just save their life.
- Teach children to stay away from pool drains.
Show your children where the pool drain is located and remind them of the dangers of those drains. Remind them not to play or swim near drains or suction outlets, especially in spas and shallow pools, and never enter a pool or spa that has a loose, broken or missing drain cover. Sadly, children’s hair, limbs, jewelry or bathing suits, etc. can get stuck in a drain or suction opening. When enjoying time in a spa, be sure to locate the emergency vacuum shutoff before getting in the water.
- Ensure all pools and spas – both in your backyard and any public pool you may visit – have compliant drain covers.
The powerful suction from a pool or spa drain can even trap an adult, let alone a child. The Pool and Spa Safety Act is named after Virginia Graeme Baker, a child that tragically died from drowning due to a suction entrapment from a faulty drain cover. Do to this act, it is now required by law that all public pools and spas must have drain grates or covers that meet safety standards to avoid incidents like the one that took Graeme’s life.
- Install proper barriers, covers and alarms on and around your pool and spa.
One of the biggest dangers with pools or spas is when they are left open without any proper fences, barriers, alarms and covers. Each of these can be lifesaving devices. A fence of at least four feet in height should surround the pool or spa on all sides and should not be made of a climbable material. The pool should only be accessible through a self-closing, self-latching gate. Teach children to never climb over a pool gate or fence. Always remove portable pool ladders when not in use, just so your child is not enticed to enter the water. It is also highly recommended to install a door alarm from the house to the pool area, and keep pool and spa covers in working order.
- Know how to perform CPR on children and adults.
CPR can be the reason a drowning victim survives. With all of the possible locations of CPR trainings, why not get CPR certified as an extra precaution in case there is a water emergency? CPR classes are available through many hospitals, community centers, or by contacting your local American Red Cross. Once certified, be sure to keep the certification up to date.
- Finally, take the Pledge!
Before heading to the water with your family, remember to take the Pool Safely Pledge. This online call to action is a reminder to stay safer around the water. This pledge for you and your child can be found at https://www.poolsafely.gov/pledge/. The pledge is supported by CPSC and the PoolSafely.gov initiative and Olympic swimmer Michael Phelp along with over 60,000 other pledge takers. Parents, you can also download coloring sheets and other fun PoolSafely.gov child friendly apps and songs.
With the large variety of water related summer activities available it does leave a chance for risky incidents. Some work and preparation ahead of time will make for a less anxious and more fun-filled summer. Planning for risk will lessen the high-risk stakes and make sure everyone is prepared in case of an emergency. So remember, Simple Steps Save Lives. Enjoy a safe, fun, and water filled time this summer!
Resources: For more information be sure to visit Pool Safely: Simple Steps Save Lives – https://www.poolsafely.gov
by Melanie Taylor | Feb 26, 2018
Based on information provided by the American Frozen Food Institute, on average, 40% of all food in the United States goes uneaten and wasted, which is an annual loss of $165 million. Fresh fruit and vegetable waste makes up nearly one-third of this number. With these discouraging numbers and financial losses, how can the frozen food industry help to solve this problem? Frozen food and beverage companies work hard to create the safest and best freezing techniques to keep food safe by preventing microorganisms from growing and by slowing down the enzyme activity that causes food to spoil. Modern freezing techniques have been designed to preserve food at its peak freshness and nutrient content. Frozen food makers continue to work with the U.S. Department of Agriculture (USDA) and the U.S. Food and Drug Administration (FDA) to keep America’s food supply the safest in the world.
Freezing means less wasted food and easier access to well-balanced, portion-controlled nutritious foods during every season and in every community. Many times, frozen foods cost less per serving, but most importantly, they have a longer shelf life than fresh or refrigerated foods.
How do frozen foods play such an integral part in the well-balanced, nutritious diets of Americans? The frozen food aisle offers a large variety of vegetables, fruits, and other prepared foods at reasonable prices year ’round. Freezing reduces the need for additives and preservatives. Frozen foods also provide nutritious options that fit into all of the food groups suggested by Choose MyPlate.gov (fruits, vegetables, whole grains, protein, and dairy). They also are a sensible choice when trying to control calories and fat, sugar, saturated fat, and sodium intake. In addition, unused products can be placed back in the freezer for later use.
If you have concerns about frozen foods, it’s time to rethink them. Let’s BUST those crazy frozen food myths swirling around out there!!!
FROZEN FOOD MYTHS VS. FACTS
MYTH: FROZEN FRUITS AND VEGGIES AREN’T AS NUTRITIOUS AS FRESH
FACT: Recent studies found there is no difference in nutrition between frozen and fresh produce.
MYTH: FROZEN FOODS ARE READY TO EAT
FACT: Frozen foods are ready to cook, not ready to eat. As their name suggests, ready-to-cook foods must be cooked or baked according to package instructions.
MYTH: FROZEN MEALS DON’T USE REAL INGREDIENTS
FACT: The freezer aisles of your supermarket are filled with meals made with the highest quality ingredients and prepared the way you would prepare them (if you had the time).
MYTH: FROZEN MEALS AREN’T ENVIRONMENTALLY FRIENDLY
FACT: Actually, frozen foods minimize the amount of spoiled food we throw away because they are already portioned out, so we can take what we need and save the rest.
MYTH: FROZEN MEALS ARE MORE EXPENSIVE THAN RESTAURANT TAKE-OUT MEALS
FACT: Restaurant-inspired entrees like seafood scampi, sesame chicken, and Monterey chicken cost under $4 each. You do the math.
MYTH: FROZEN MEALS ARE NOT A GOOD CHOICE FOR HEALTH-CONSCIOUS CONSUMERS
FACT: “Better-for-you” options are available in the frozen food aisle to make it easier for consumers to control intake of calories, fat, saturated fat, and sodium.
For more information on the frozen food and beverage industry, please visit www.affi.org.
For more information on incorporating frozen foods into your healthy lifestyle, please visit: http://edis.ifas.ufl.edu/fs186.
