by Kristin Jackson | Jul 30, 2013
Evaluate your life insurance needs if you have children.
Life insurance is protection against the loss of income that would result if the insured passed away. According to Life Insurance and Market Research Association International (LIMRA), approximately 35 million households are uninsured and 50 million American have inadequate life insurance. September is national life insurance awareness month, but the time to start preparing is now. Take the first step and consider whether you need life insurance.
“The top two reasons people don’t buy life insurance are: competing financial priorities or because they think they cannot afford it,” (LIMRA, 2012). How do you know if you should give life insurance serious consideration or rethink whether you have enough? If one or more of the following situations apply to you or your family you may want to evaluate your need for life insurance:
- If you have children and both parents work
- If you have children and one parent works
- If you have children and you cannot afford to pay for their final expenses
- If you are a single parent
- If you have an outstanding shared debt
- If you are married and your spouse could not support your current lifestyle without your help
- If you are married and your spouse may have to care for one or more elderly parents
The above list is not exhaustive, but is meant to get you started thinking about the kinds of family or lifestyle situations when life insurance could benefit you in providing for your love one(s). For more research based information on life insurance you may want to read Understanding Life Insurance (http://web.aces.uiuc.edu/vista/pdf_pubs/LIFEINS.PDF) by University of Illinois Extension. Remember, family conversations about money can be difficult. “Can We Talk? Improving Couples’ Communications” (http://edis.ifas.ufl.edu/fy044) is a great refresher on effective communication before tackling a delicate topic like money.
by Ricki McWilliams | Jul 29, 2013
Can you believe it ~ we are half way through the summer season! Summertime isn’t a time to worry about the children being bored but it’s the time to enjoy some good quality time with family. Outdoor family fun can be done on any budget while helping everyone stay fit and healthy.
First, gather the family and have every member of the family write down their favorite activity. Second, look at the family’s ideas and compare them to what’s available in your local area such as: local parks, community pools, state forests and summer specials at area businesses for family-friendly events. Last, use the information that you collect to create a summer family “bucket list” and start moving.
Budget friendly activities for the family can include: walking, hiking, swimming, bicycling, tennis, kayaking (paddle sports) volleyball and bowling. Even activities such as gardening, camping, fishing, horse backing riding and boating can lead themselves to fun times and lots of movement. If you are picnicking don’t forget the Frisbee, softball or horseshoes. Get original and grab a piece of chalk and a rock to create some hop-scotch fun (add bubble wrap for additional entertainment). Summer family fun is limited only by your imagination.
Physical activity is any body movement that uses energy. People of all ages, shapes, sizes and abilities can benefit from physical activity. Being physical active can improve strength, flexibility, weight loss and/or maintenance, stress and energy levels as well as reduce the incidence of heart disease, diabetes, high blood pressure, high cholesterol and stroke.
Physical activity is the key to staying healthy. The Centers for Disease Control and Prevention have set the following guidelines:
- Children and adolescents (ages 6-17) should do 60 minutes (1 hour) or more of physical activity each day.
- Adults (ages 18-64) need at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). (If you’re 65 years of age or older, are generally fit, and have no limiting health conditions you can follow these same guidelines.)*
Fitting regular exercise into your daily schedule may seem difficult at first but it’s easier than you think. Spread it out and break your activity into attainable segments. Ten minutes at a time is fine. Try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate-intensity activity.
*When to Check With Your Doctor: Doing activity that requires moderate effort is safe for most people. But if you have a chronic health condition such as heart disease, arthritis, diabetes, or other symptoms be sure to talk with your doctor about the types and amounts of physical activity that are right for you.
See this print-friendly brochure for examples of physical activity.
Source: Centers for Disease Control and Prevention – Physical Activity
Remember: Play, Don’t Lay
If you would like to contact Ricki McWilliams for more information, you can reach her at the UF/IFAS Extension Walton County Office (850) 892-8172.
by Dorothy C. Lee | Jul 17, 2013
“It must be something I ate” often is the explanation people give for a bout of home-grown “Montezuma’s Revenge” or some other unwelcome gastrointestinal upset.
Despite the fact that America’s food supply is the safest in the world, the unappetizing truth is that what we eat can very well be the vehicle for food-borne illnesses. It is estimated that 76 million cases of food-borne illness occur in the United States every year.
The Food and Drug Administration has given high priority to combating microbial contamination of the food supply but part of the responsibility for preventing food-borne illness lies with the consumer. It is estimated that 35 to 40% of food-borne illness in the United States results from unsafe handling of food at home.
The prime causes of foodborne illness are a collection of bacteria with tongue-twisting names. These organisms can become unwelcome guests at potlucks, picnics, and the dinner table.
They are in a wide range of foods, including meat, eggs, milk and dairy products, coconut, chocolate, seafood, and even water.
Careless food handling sets the stage for the growth of disease-causing organisms. For example, hot or cold foods left standing too long at room temperature provide an ideal environment for bacteria to grow. Improper cooking also plays a role in foodborne illness.
Foods may be cross-contaminated when cutting boards and kitchen tools that have been used to prepare a contaminated food, such as raw chicken, are not cleaned before being used for another food, such as vegetables.
Symptoms
Common symptoms of food-borne illness include diarrhea, abdominal cramping, fever, and vomiting. However, symptoms will vary according to the type of bacteria and the amount of contaminants eaten. For most healthy people, food-borne illnesses are neither long-lasting nor life-threatening. However, they can be severe in the very young, the very old, and those whose immune systems are suppressed.
Prevention Tips
The idea that the food on the dinner table can make someone sick may be disturbing, but there are many steps you can take to protect your family and dinner guests. It is just a matter of following basic rules of food safety.
Prevention of food poisoning starts with your trip to the supermarket. Pick up your canned and packaged foods first. Don’t purchase food in cans that are bulging or dented, or in jars that are cracked. Look for expiration dates on the labels. Likewise, check the “use by” or “sell by” date on dairy products such as cottage cheese, cream cheese, yogurt, and sour cream. Pick the ones that will stay fresh longest in your refrigerator.
When choosing eggs, open the carton and make sure that none are cracked or leaking.
Place frozen foods and perishables such as meat, poultry, and fish in your cart last. Always put these products in separate plastic bags so that drippings don’t contaminate other foods in your shopping cart. Bag cold and frozen foods together, and if it will take more than an hour to get your groceries home, take along an ice chest to keep frozen and perishable foods cold.
Safe Storage
Be sure to refrigerate or freeze perishables as soon as you return from the grocery store. Refrigerator temperature should be 40°F or below and the freezer should be 0°F or below.
For foods that can be stored at room temperature, some precautions will ensure they remain safe.
Store potatoes in a cool dry place—not under the sink or in the refrigerator. Don’t store foods near household cleaning products and chemicals. When you are putting canned food items away, store the older canned items to the front and canned items with the longest-out dates of use in the back row so you’ll be sure to use the older ones first.
Keep It Clean
The first rule of safe food preparation is to keep everything clean. This rule applies to the areas where food is prepared and, most importantly, to the cook. Wash hands thoroughly before starting to prepare a meal and always after handling raw meat and poultry. Keep the work area clean. Wash fruits and vegetables thoroughly. Do not put cooked meat on an unwashed platter that has held raw meat.
The second rule of safe food preparation is keep hot foods hot and cold foods cold.
After the meal, leftovers should be refrigerated as soon as possible.
Here are a few more tips to keep your favorite dishes safe:
- Don’t thaw meat and other frozen foods at room temperature.
- Thaw in the refrigerator or microwave.
- Never taste food that looks or smells spoiled.
All these dos and don’ts may seem overwhelming, but remember: if you want to stay healthy, the old saying, “rules are made to be broken,” does not apply to food safety!
For further information regarding food safety and other related topics, go to the University of Florida’s Solutions for Your Life website: http://www.solutionsforyourlife.com.
Reference: Safe Food Handling Fact Sheets, United States Department of Agriculture, Food Safety and Inspection Service
by Angela Hinkle | Jul 2, 2013
Colorful vegetables contain phytochemicals to help reduce the risk of heart disease, type 2 diabetes, and high blood pressure.
Eat more vegetables for your health
Vegetables are a good source of vitamins, minerals, and fiber. When included as part of a well-balanced diet and a healthy active lifestyle, vegetables can help: lower your cholesterol, reduce obesity and maintain a healthy weight, and lower your blood pressure. Vegetables contain phytochemicals that help to lower risk of diseases like heart disease, type 2 diabetes, and high blood pressure.
What foods are in the vegetable group?
Any vegetable or 100% vegetable juice counts as being in the vegetable group. Vegetables can be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Based on their nutrient content, vegetables are organized into 5 subgroups*:
- Dark green like broccoli or spinach
- Starchy like corn or potatoes
- Red & orange like carrots or red peppers
- Peas & dried beans (these can also be the protein group) like black beans or kidney beans
- Other like green beans and onions
*For a more inclusive list, go to: http://www.choosemyplate.gov/food-groups/vegetables.html
Helpful tips to eat more veggies
- Make it easy. Pick up pre-washed bags of salad greens. Buy bagged baby carrots or celery sticks.
- Keep meals interesting – vary your veggie choices.
- Buy fresh vegetables in season. They cost less and are likely to taste their best.
- Stock up on frozen veggies for quick and easy cooking in the microwave.
- Try your vegetables crunchy, raw, or lightly steamed.
- For lunch, have a main dish salad (go easy on the salad dressing).
- Make a vegetable main dish like a soup or vegetable stir-fry. Then add foods from the other four food groups to complement it.
- Shred carrots or zucchini into meatloaf, casseroles, breads, muffins, and spaghetti sauce.
- Include more green salads with your lunches and dinners.
- For more flavor and nutrients, use pureed, cooked veggies like potatoes to thicken soups, stews, and gravies.
- Load the veggies onto pizzas and into omelets.
- Grilled vegetables like eggplant are terrific. Use mushrooms, green peppers, and onions to make kabobs.
Make veggies more enticing
- Color, color, color – orange carrots, purple shredded cabbage, red or green peppers, white cauliflower, yellow squash. How many colors can you add?
- Many vegetables taste great with a low-fat dip or dressing.
- Don’t forget to add those dried beans into salads, chili, and soups.
- Keep a see-through container of cut-up veggies up front in the refrigerator. When you open the door, those yummy, colorful vegetables are the first thing the whole family sees.
Veggie tips for kids
- Be the good example. Eat vegetables with all your meals and snacks.
- Let children choose vegetables while shopping and let them help prepare the veggies for the meal.
Vegetables on a budget
Plan meals around vegetables that go a long way. Include veggies you can grab for quick snacks or turn into casseroles and soups that you can eat a couple of times during the week. Buy extra vegetables when they are on sale. Then freeze the veggies or prepare a dish to be frozen for a busy night’s dinner. Prepare more vegetables than you need so you have leftovers. Try substituting half the meat in a recipe with beans or vegetables. This will reduce the fat, increase fiber, and save you money.
Super meals planned around vegetables
Stir-fried vegetables, pasta primavera, vegetable lasagna, vegetable chili, bean soup, and baked potatoes topped with broccoli and sprinkled with grated cheese.
So, what are you waiting for? Eat more – veggies.
by Amy Mullins | Jun 25, 2013
Keep hot foods hot and cold foods cold to reduce the risk of foodborne illness, especially in hot weather.
It’s time for all the fun things that summer brings, like picnics, potlucks, and outdoor gatherings. These are ways we all enjoy celebrating the summer sunshine with friends and family. As things heat up outside, don’t forget the basic rules of food safety to protect yourself and others from foodborne illness.
When transporting, preparing, and serving food outdoors, there are many critical things to consider. First, keep your hands clean. If soap and running water are not available, be prepared with disposable antibacterial wet wipes and hand sanitizer. Use it often and keep it available for everyone at your event.
Be sure to use an insulated cooler with plenty of frozen gel packs and ice for all foods that require refrigeration. Perishable foods, such as potato salads, burgers, hot dogs, chicken, and cheese, should be stored at 40 degrees or less to prevent the growth of harmful bacteria. Pack your cooler accordingly to prevent cross-contamination, securely wrapping and separating raw and ready-to-eat foods, putting raw foods on the bottom. Consider using a separate cooler for juice boxes, soda cans, and water bottles. This will help protect food items from the heat when guests are frequently opening and closing the cooler for drinks.
Cold foods should be kept in the cooler as long as possible before being taken out to serve. Once outside of the cooler, these foods should not set out any longer than 2 hours. If it is really warm (over 90 degrees), one hour should be the limit. Foods that are in the Danger Zone, which is in the range of 40-140 degrees F, for more than this length of time, will start to grow dangerous levels of bacteria. It’s a good idea to serve foods such as potato salad, cut fruit and vegetables, as well as dips and cheeses, in shallow dishes directly in contact with ice. This will help suppress the bacterial growth while it is out of the cooler.
Grilled meats and other hot foods should be kept at a minimum of 140 degrees until served. If prepared prior to the outdoor gathering, wrap foods in foil to retain heat and use a separate insulated cooler just for hot foods. These foods also should not sit out for more than one to two hours. Consider using Sterno cans to keep food hot in covered aluminum pans or chafing dishes. Always use a food thermometer to be sure meats are cooked to the proper minimum temperature (160 degrees F for burgers and 165 degrees F for chicken) before storing or serving. For additional information, check out www.fda.gov or www.foodsafety.gov.
by Marjorie Moore | Jun 21, 2013
Kids out of school, going to the beach, barbequing in our back yards, these are just a few signs that summer is really here! And with that comes some extremely hot days, especially here in Florida.
As you welcome summer, we want to remind you that safe grilling practices are the key to making your cookout a big hit with your family and guests.
Foodborne illness, often called “food poisoning”, comes from food you eat. It’s caused by ingesting pathogenic bacteria. You can’t see, smell, or taste these pathogens. What’s more, they cause a variety of foodborne illnesses and can make you really sick.
E. coli 0157:H7 and Salmonella are examples of two pathogens that are commonly associated with foodborne illness. E. coli 0157:H7 is commonly associated with ground beef and Salmonella with poultry but they are not limited to these two foods.
To reduce your chances of a foodborne illness when grilling out, keep your surfaces and equipment clean. Keep hands clean by washing them with soap and warm water for 20 seconds before and after handling food.
Keep food in the refrigerator until ready to use. Your refrigerator temperature should be 40°F or colder. These temperatures slows the growth of bacteria.
Always keep raw meats and poultry separate from cooked foods and foods to be eaten raw such as fruits and vegetables. Juices from raw meats can contaminate these foods. When grilling meat and poultry, they tend to cook very fast and may look done on the outside. Always use a thermometer to be sure the food has reached a safe, minimum, internal temperature. Insert the thermometer in the thickest part of the food away from the bone and fat toward the end of the cooking process.
If cooking ground beef, cook patties to a temperature of 160°F. Do not rely on color to test for doneness. Use a thermometer! Cook steaks to a temperature of 145°F to 170°F. The temperature for steaks depends on whether you want it medium rare, medium or well done. Ground beef is cooked to a higher temperature because bacteria that may have been on the outside of the meat is now mixed throughout the meat. All poultry must be cooked to an internal temperature of 165°F. Once meat or poultry are cooked, never put it on the same dish that your raw meat was on unless the dish has been washed with soap and water.
Always marinade foods in the refrigerator. Never use marinade or sauce that has come in contact with the raw product. Brush or sprinkle sauces or spices on the surface of cooked burgers. Adding them to the meat may make it look brown before it is done.
Do not keep grilled food out longer than two hours or one hour if the temperature is above 90°F! Avoid the “danger zone” — keep food hot after cooking (140°F or above) and cold food cold (40°F or less).
If you would like to contact Dr. Moore for more information, you can reach her at the UF/IFAS Bay Extension Office at 784-6105.
