No matter your age, good nutrition is key. When we choose to eat healthy, we are making a conscious effort to continually improve our well-being. When we teach young children about the importance of eating healthy, we are helping them to grow, develop, and maintain a healthy lifestyle they will carry on through adulthood. Making these smart food choices, along with regular physical activity, can significantly reduce the risk of developing serious health problems. For individuals who deal with chronic health problems, proper nutrition can aid in the management of their conditions. There are many other benefits that come with eating a healthy diet such as improved mood and mental health, a strengthened immune system, and more sustained energy.
In addition to the benefits of good nutrition, incorporating practical tools such as MyPlate can provide valuable guidance. MyPlate serves as a visual reminder of the types of foods we should be enjoying daily. It simplifies the process of making healthy choices by categorizing foods into five essential groups: fruits, vegetables, grains, protein, and dairy. By incorporating a variety of choices from each group into our daily meals, we make every bite count. Start by making simple adjustments to your daily meals. Whether you are cooking for yourself or your family, take time to plan out meals that include a variety of choices from each food group. If you are preparing for your family, make mealtimes a priority and connect with each other while preparing and enjoying meals together. Turn off the television, put away electronics, and enjoy time together as a family. Have conversations about the colors, texture, and flavor of the food being served.
Children often are more willing to try a food they have grown or prepared. Photo credit: UF/IFAS photo taken by Camila Guillen.
Growing a garden at home is another fun way to get everyone adding more variety onto their plate. Start with fruits or vegetables that are familiar or even an herb garden that can grow in a kitchen window. Children of all ages will enjoy watching and tending to the garden. This may also inspire children and youth to assist with cooking and food preparation in the kitchen.
Remember, eating healthy is a choice you get to make every day. The importance of good nutrition cannot be overstated, regardless of age. Choosing to eat healthy is a conscious effort that has far-reaching implications for our well-being. By instilling the values of healthy eating in young children, we lay the foundation for a lifetime of positive habits, fostering growth, development, and the maintenance of a healthy lifestyle into adulthood.
In today’s fast-paced and demanding world, stress has become an all-too-familiar companion for many individuals. The pressure to perform, meet deadlines, and juggle personal responsibilities can leave us feeling overwhelmed and anxious. Mindfulness, the practice of being fully present and aware of the current moment, offers a powerful antidote to stress. By cultivating mindfulness, we can gain greater control over our thoughts and emotions, leading to reduced stress levels and improved overall well-being. In this article, we will explore four mindfulness tips that can help us effectively manage stress.
Embrace the present moment. One of the core principles of mindfulness is to embrace the present moment without judgment. Stress often arises from dwelling on the past or worrying about the future. By redirecting our focus to the here and now, we can break free from the cycle of stress. A simple yet effective way to achieve this is through mindful breathing.
Start by finding a quiet space and sit or lie down comfortably. Close your eyes and bring your attention to your breath. Feel the sensation of the breath entering and leaving your body. If your mind starts to wander, gently redirect your focus back to your breath. Engaging in this practice for just a few minutes each day can help rewire your brain to stay anchored in the present moment, reducing stress and increasing mental clarity.
Cultivate gratitude. Gratitude is a potent mindfulness tool for combating stress. When we practice gratitude, we shift our attention away from what is lacking in our lives to what we already have. This shift in perspective fosters feelings of contentment and happiness, effectively reducing stress and anxiety.
Each day, take a few moments to reflect on the things you are grateful for. They can be as simple as a warm cup of tea, a kind gesture from a friend, or a beautiful sunset. Keeping a gratitude journal can also be beneficial, as it allows you to document and revisit these positive aspects of your life regularly. As you consistently practice gratitude, you will notice a gradual decline in stress and a greater sense of overall well-being.
One effective way to be more mindful and reduce stress is to take a break from screens and other devices and spend some peaceful time in nature. (Photo credit: Tyler Jones, UF/IFAS)
Practice mindful movement. Physical activity is an excellent way to manage stress, and when combined with mindfulness, its benefits are even more profound. Engaging in mindful movement practices, such as yoga or tai chi, not only enhances flexibility and strength but also helps calm the mind.
During these activities, concentrate on the sensations in your body, the rhythm of your breath, and the flow of movement. By keeping your attention on the present moment while you exercise, you create a mental space that allows stress and worries to dissipate. Moreover, mindful movement encourages a mind-body connection, promoting relaxation and a sense of inner peace.
Take a tech time-out. In today’s digital age, it is easy to become glued to our devices, which can lead to information overload and heightened stress levels. Mindfulness involves being fully present in the real world, not just in the virtual one. To reduce stress, it is essential to set boundaries with technology and limit screen time.
Allocate specific periods during the day to disconnect from your phone, computer, and other electronic devices. Use this time to engage in mindful activities, such as taking a walk in nature, reading a book, or spending quality time with loved ones. By reducing our exposure to the constant stream of information, we can create mental space and experience greater calm and balance.
Incorporating mindfulness into our daily lives is a powerful strategy for reducing stress and nurturing overall well-being. Remember, mindfulness is a skill that improves with practice, so be patient with yourself as you embark on this journey toward a stress-free existence.
Since the beginning of the COVID-19 pandemic, conversations about mental health have gained momentum, and the importance of addressing mental illnesses is finally being recognized. However, despite this progress, the stigma surrounding mental illness remains a formidable barrier to seeking help and support. In this article, we will explore the significance of reducing the stigma associated with mental health issues and how our collective efforts can pave the way for a more compassionate and understanding society.
Stigma, in the context of mental illness, refers to the negative attitudes, stereotypes, and discrimination that individuals with mental health conditions often face. This pervasive stigma affects people from all walks of life, preventing them from seeking treatment, sharing their experiences, and living fulfilling lives. The fear of judgment and misconceptions about mental illness have perpetuated this stigma for far too long.
The consequences of mental health stigma are far-reaching and detrimental. People who experience mental health challenges may avoid seeking help due to the fear of being labeled as “weak” or “crazy.” This hesitation to seek professional support can worsen their conditions, leading to prolonged suffering and potential crises.
People experiencing mental health challenges can feel very isolated. Being open to conversation about mental health can help reduce the stigma and create a more welcoming space. (Photo credit: Marisol Amador, UF/IFAS)
Moreover, stigma affects relationships, communities, and workplaces. Individuals struggling with mental health issues may face isolation, discrimination, and reduced opportunities for personal and professional growth. This not only affects their well-being but also hinders the productivity and inclusivity of our society.
One of the most effective ways to combat mental health stigma is through education and awareness. Misinformation breeds fear, and fear perpetuates stigma. By providing accurate information about mental health conditions, their prevalence, and available treatments, we can dispel myths and promote empathy and understanding.
Schools and workplaces can play a pivotal role in fostering awareness by integrating mental health education into their curricula and employee wellness programs. Initiatives like mental health seminars, campaigns, and awareness events can encourage open discussions and create safe spaces for sharing experiences.
Personal narratives have the power to challenge misconceptions and humanize mental health issues. When public figures, celebrities, or even everyday individuals share their stories of coping with mental illnesses, it sends a powerful message of hope and resilience. These stories prove that mental health challenges are not insurmountable and that seeking help is a sign of strength.
Media outlets can also contribute significantly by responsibly portraying mental health in films, TV shows, books, and online. By avoiding sensationalism and accurately depicting mental health experiences, the media can break down stereotypes and contribute to a more compassionate portrayal of those affected.
Communities must come together to create a supportive environment for individuals living with mental health conditions. This involves fostering empathy, compassion, and active listening. Support groups and helplines can provide vital assistance and reduce the isolation felt by those struggling with their mental health.
Furthermore, workplaces should adopt mental health-friendly policies that prioritize employee well-being. Encouraging open conversations about mental health at work and offering accessible resources like counseling services can make a significant difference.
The government and healthcare institutions also bear the responsibility of reducing stigma and improving mental health services. Adequate funding for mental health programs, increasing the availability of mental health professionals, and integrating mental health into primary care are crucial steps toward addressing the issue.
Tea dates back thousands of years and spans numerous continents and civilizations. Tea contains antioxidants known as catechins and flavonoids. Antioxidants work to neutralize free radicals, which are formed when cells burn oxygen for energy.
Photo by Adobe Stock
Researchers from the USDA reported laboratory tests found tea produces greater antioxidants than numerous commonly consumed vegetables. Results of several studies suggest that tea has potential protective effects against certain types of cancers. Several studies also have suggested that tea drinking may reduce the risk of cardiovascular disease.
There are many reasons for making tea, the second most consumed beverage worldwide, surpassed only by water, and part of a healthful lifestyle. Just as consuming fruits and vegetables daily provides vitamins, minerals, and fiber, drinking tea may help boost antioxidant intake.
Also, tea contributes to daily fluid intake, vital for the maintenance of fluid balance. Much of tea’s popularity can be attributed to its distinctive taste, aroma, and versatility. The health benefits of consuming tea suggest that it is a nutritionally healthy beverage choice. Whether you prefer tea hot or iced, it can be an important part of a healthy diet.
So, go ahead and brew up that cup of hot tea or a glass of iced tea and join the celebration of National Tea Day, April 21, 2024.
Tea Tidbits
On average, an 8-ounce cup of tea contains fifty milligrams of caffeine, about half the amount in coffee. The longer the brewing time, the more caffeine is in the tea.
Over 3.9 billion gallons of hot, iced, spiced, and flavored tea are consumed by Americans every year.
In the United States, Americans drink 80 percent of their tea over ice.
Forgetfulness at times occurs to everyone, but many adults attribute this to aging. Regardless of your age, lifestyle practices are a factor in one’s health, and that includes brain health.
The Centers for Disease Control and Prevention (CDC) acknowledges that there are some factors we cannot change such as genetics and age. The CDC also endorses reducing risk factors to possibly prevent or delay cognitive decline. A Lancet Commission study reported that prevention, intervention, and care could prevent or delay up to 40% of dementia cases.
The secret recipe for brain health is much the same as for our overall general health: maintain an active lifestyle. This includes both regular exercise – at least 30 minutes a day, 5 days per week – and social engagement to maintain connectedness to our family, friends, and community. Consuming a nutritious diet, maintaining a healthy weight, and getting plenty of sleep are other good health habits. Those positive habits nurture a healthy weight and can aid with lower blood pressure, blood sugar management, cholesterol management, and overall positive physical and mental health.
Work to limit the consumption of sugar sweetened beverages and other empty calorie foods to avoid negative health effects. Avoid smoking and other tobacco or tobacco substitute (vaping) products and limit alcohol consumption. Making small changes over time eases the anxiety of dropping a bad habit and helps with the adoption of good habits that can improve one’s health.
While we cannot change our age, our genetics, or our family history, we can adopt healthy lifestyle practices to not only address our brain health, but also our overall health.
As we relish the flavors of locally grown strawberries, their sweet aroma and vibrant hues evoke the essence of sunshine captured in each bite. Now that we’re past Valentine’s Day, where strawberries often take center stage, let’s dive into the art of preserving these delicate berries, exploring freezing techniques that can be enjoyed long after the season has passed.
Freezing Strawberries: A Symphony of Techniques
Freezing strawberries is a wonderful way to extend the season’s bounty and enjoy the taste of freshness throughout the year. To cater to various preferences, we will explore multiple freezing methods: without sugar, with sugar, and with syrup.
1. Freezing without Sugar:
For those who prefer the pure essence of strawberries without added sweetness, tray freezing is the key. This method allows for the berries to stay loose and can then be easily removed or poured from the container. Here’s a step-by-step guide:
Wash, remove caps, and drain whole berries.
Spread berries in a single layer on a baking sheet or jellyroll pan.
Place the tray flat in the freezer until the berries are frozen solid (typically one to two hours).
Transfer the frozen berries to plastic freezer bags, removing as much air as possible to maintain freshness.
To savor the best taste, consume the berries in a slightly thawed state, with a few ice crystals remaining. The natural expansion of frozen water causes the berry to soften when completely thawed.
2. Freezing with Sugar:
For those who enjoy a hint of sweetness in their frozen strawberries, consider the following method:
Wash, remove caps, and drain berries.
To freeze whole, sliced, or crushed strawberries, add ¾ cup of sugar to 1 quart (approximately 1⅓ pounds) of strawberries.
Stir until most of the sugar dissolves, allowing the mixture to stand for 15 minutes before transferring the berries into containers.
Ensure adequate headspace during packaging to prevent overflow when the berries freeze.
Artificial sweeteners can be used following the manufacturer’s directions, but it’s essential to note that they lack certain benefits of sugar, such as color protection and syrup thickness. Alternatively, add these sweeteners after the berries thaw.
3. Freezing with Syrup:
For those who are looking for pure sweetness. Strawberries packed in syrup are generally best for uncooked dessert use. The types of syrup range from very light to very heavy.
Wash, remove caps, and drain whole berries.
To freeze whole, sliced, or crushed strawberries, place berries into a desired freezer container.
Cover berries with a cold 50 percent syrup. To make the syrup, dissolve 4 cups of sugar in 4 cups of lukewarm water. Chill the syrup before using. For additional syrup recipes for freezing fruits, visit Syrups for Use in Freezing Fruits.
Ensure proper headspace during packaging to prevent overflow when the berries freeze.
Seal and place in the freezer.
Tips for Successful Freezing: A Chorus of Wisdom
The speed of freezing impacts the quality of the berries; the faster they freeze, the ice crystals that develop will be smaller. Set the freezer temperature to 0°F or lower, ideally reaching minus 10°F or lower 24 hours before freezing.
Store packages in contact with freezer surfaces, in the coldest part of the freezer, with enough space for air circulation until the berries are frozen. Once frozen, store packages close together.
Never overload the freezer with unfrozen food. Work in small batches so the food can freeze within 24 hours. An overloaded freezer can slow the freezing rate and affect the quality of the frozen product.
The recommended storage time for strawberries is 8 – 12 months in a freezer held at 0°F. The shorter the time, the better-quality product.
Preserving the exquisite flavors of locally grown strawberries is not just a culinary endeavor; it’s a celebration of seasonal abundance. Whether you prefer them unsweetened, with sugar, or in syrup, the steps outlined ensure optimal flavor and quality. Remember to freeze quickly, maintain freezer temperature, and avoid overloading the freezer for the best results. So, roll up your sleeves, embrace the sweet aroma, and enjoy those strawberries for months to come.
