Simple outdoor activities help children and adults get exercise while spending quality time together.
Photo Source: UF/IFAS
When you look at your children, do you see a picture of a healthy, active child? The United States Pentagon just released a report stating “77% of young Americans would not qualify for military service without a waiver due to being overweight, using drugs, or having mental and physical health problems.” Even worse, this is a 6% increase from the previous study. No matter the wish of a parent or youth as to their desire for military service, this study paints a disturbing picture of the health of our youth in the United States. Where have things gone wrong and what could be some simple corrective actions?
Exercise is a word many people dislike. But reframing the chosen exercise activity as a family outing, such as a daily debriefing walk to discuss the day’s events or an indoor activity such as a basic yoga class at a local gym or via video at home, can be a fun, purposeful way to incorporate physical activity without it seeming like “exercise.” The point is to increase the activity level of not just the youth but also the parent or guardian.
Replacing sugar sweetened beverages with water or fruit-infused water is an easy way to decrease excessive caloric intake and provide better hydration. Water is a basic need of the body and performs many roles from joint health and nutrient delivery to cells to regulating body temperature and proper organ functions.
Johns Hopkins Center for a Livable Future research indicates that persons who frequently prepare meals at home eat healthier. Eating more fruits and vegetable with attention to healthier preparation methods can lead to better health outcomes over time.
It’s time to paint a new picture with you as the role model. Slowly adjusting to the adoption of a healthier lifestyle can take time. Speak openly with the youth in your life and let them help to decide the changes they feel they can make. Place this in writing using SMART goals that are specific, measurable, achievable, relevant and time bound. Revisit these goals and adjust them as needed. The reward over time could be a picture of health.
July is National Grilling Month, and there is nothing quite like the aroma of delicious food sizzling on the grill. However, it is important to prioritize safety when it comes to outdoor cooking to avoid any accidents or mishaps. Whether you are a seasoned grill master or a novice, here are six essential grilling safety tips to keep in mind for a worry-free barbecue experience.
Choose the right location. Selecting the appropriate location for grill setup is crucial to ensuring the safety of people and property. Place the grill on a stable, non-flammable surface, such as concrete or bricks, and ensure it is a safe distance away from any flammable objects like trees, fences, or wooden structures, or heat-sensitive objects like vinyl siding. Avoid grilling in enclosed spaces, such as garages or covered patios, as it can lead to carbon monoxide buildup. Carbon monoxide is an odorless, colorless gas that can cause death if inhaled in a large enough quantity. Grilling in open spaces will allow this gas to dissipate to safe levels.
Keep a safe zone. Establish a designated “safety zone” around the grill to prevent accidents and injuries. Create a clear area of at least three feet in all directions, free from children, pets, and any foot traffic. This zone will provide a buffer between the hot grill and any potential hazards, reducing the risk of burns or accidental contact.
Practice proper handling of propane. When using a gas propane grill, it is essential to handle the propane cylinder with care. Always inspect the cylinder for any signs of damage, rust, or leaks before connecting it to the grill. When transporting or storing propane cylinders, ensure they are in an upright position and never place them in hot or enclosed spaces. When connecting or disconnecting the cylinder, make sure all burners are turned off, and never smoke or place any other open flames (such as citronella candles) near the grill.
Always cook meat and poultry to the proper internal cooking temperature to ensure it is safe to eat. The minimum internal cooking temperature of chicken is 165 degrees F. (Source: Tyler Jones, UF/IFAS)
Follow proper food safety practices. Safe food preparation practices are just as important as the grilling process itself. Avoid cross-contamination by using separate cutting boards, utensils, and plates for raw and cooked foods. Keep perishable items refrigerated until they are ready to be cooked, and don’t let them sit out in the heat for too long. In hot summer temperatures, food should not sit out longer than two hours. If the temperature is 90 degrees F or higher, the time limit is one hour. Use a food thermometer to ensure that meats such as poultry are cooked thoroughly and reach the appropriate internal temperature to prevent foodborne illnesses. Contact the Extension office for a list of proper internal cooking temperatures for different food types.
Monitor the grill. Never leave the grill unattended while it is in use. Grilling requires constant attention to avoid accidents and flare-ups. Stay vigilant and keep a close eye on the grill at all times. Keep a fire extinguisher nearby, ideally a Class B or multipurpose one, and know how to use it effectively. In case of a grease fire, never use water to extinguish it, as it can cause the flames to spread. Instead, use baking soda or a fire extinguisher specifically designed for grease fires.
Clean the grill. Maintaining a clean grill is not only essential for food safety but also for preventing flare-ups and extending the life of the grill. After each use, scrub the grates with a grill brush to remove any residue. Additionally, periodically inspect and clean the burner tubes and ports to prevent clogs and ensure proper gas flow.
By following these six grilling safety tips, outdoor cooking can be safe and fun.
As we age, our bodies undergo various changes, including a decrease in bone density, which puts us at a higher risk of developing osteoporosis. Osteoporosis is a condition that weakens the bones and makes them more susceptible to fractures. This condition is especially prevalent in older adults, and it can significantly affect their quality of life. However, there are some foods that can help reduce the risk of osteoporosis in older adults.
Dairy products
Dairy products are rich in calcium, which is essential for strong and healthy bones. Calcium is the primary mineral that makes up the bones, and getting enough of it in your diet can help prevent bone loss. Older adults are advised to consume at least three servings of dairy products per day, including milk, cheese, and yogurt. It is also important to choose low-fat or fat-free dairy products to reduce the risk of heart disease.
Dairy foods like cheese, milk, and yogurt are good sources of both calcium and vitamin D, which are two nutrients that help improve bone health. (Photo source: Tyler Jones, UF/IFAS)
Leafy greens
Leafy greens are another great source of calcium, and they also contain other essential vitamins and minerals, such as vitamin K, which helps with bone metabolism. Some of the best leafy greens for bone health include kale, spinach, collard greens, and Bok choy. These greens can be incorporated into your diet in a variety of ways, such as adding them to salads or smoothies.
Fatty fish
Fatty fish, such as salmon, tuna, and mackerel, are excellent sources of vitamin D and omega-3 fatty acids, which can help reduce the risk of osteoporosis. Vitamin D helps the body absorb calcium, while omega-3 fatty acids can reduce inflammation and promote bone growth. Older adults are advised to consume at least two servings of fatty fish per week. If you are not a fan of fish, you can also get vitamin D from fortified foods, such as milk and cereal, or by spending some time in the sun. About 10 minutes of sun exposure a day can help boost vitamin D production in the body.
Nuts and seeds
Nuts and seeds are rich in several nutrients that are essential for bone health, including calcium, magnesium, and phosphorus. Some of the best nuts and seeds for bone health include almonds, sesame seeds, chia seeds, and pumpkin seeds. These can be added to salads, oatmeal, or eaten as a snack. These seeds are also rich in fiber, which is important for digestive health.
Fortified foods
In addition to natural sources of calcium and vitamin D, there are also many fortified foods that can help reduce the risk of osteoporosis. These include orange juice, cereal, and tofu, which are fortified with calcium and vitamin D. It is important to check the label of these products to ensure that they contain enough of these nutrients to make a difference.
In conclusion, osteoporosis is a significant health concern for older adults, but it can be prevented by consuming a diet rich in calcium, vitamin D, and other essential nutrients. Incorporating dairy products, leafy greens, fatty fish, nuts and seeds, and fortified foods into your diet can help reduce the risk of osteoporosis and promote healthy bones. However, it is important to note that diet alone is not enough to prevent osteoporosis, and older adults should also engage in regular exercise and avoid smoking and excessive alcohol consumption. By taking these steps, older adults can improve their bone health and maintain their independence and quality of life.
You probably have heard the term “spring cleaning” before and with good reason. The changing of the season offers an opportunity to declutter our homes and start fresh. In Florida, the weather is warming up and flowers are starting to bloom. It is time to store away the winter blues and embrace the new growth happening all around us.
It is time to deep clean the floors, windows, pantry, closets, and refrigerators, and time to throw out or donate items collecting dust in the house. It can be overwhelming to start thinking about cleaning everything in the house, so make it manageable by prioritizing what needs to be done first. You could start by cleaning out the pantry and refrigerator. Toss the expired food away and donate those items you haven’t used in months that have not expired. Chances are, if you have not used them in months, you probably won’t any time soon. Look at your spice cabinet and take inventory of what is good to use and what is not. Yoss the expired spices away. Wipe down your cabinets and appliances.
Declutter your pantry by discarding expired products or donating still-good foods to a food pantry. (Photo credit: Tyler Jones)
Open your curtains or lift your blinds and start cleaning your windows and wash your curtains. It is amazing how much dust can build up on blinds and curtains. Take out a dust rag and dust those spaces that aren’t commonly used. Take down the photos on the wall and give them a nice wipe down as well. While you are at it with the dust rag or duster, get those ceiling fans and other hard-to-reach places. Don’t forget to clean the baseboards. There are a variety of ways you can clean them: wipe with a rag, mop, vacuum, or sweep them. Go ahead and wash that shower curtain and replace the curtain liner if it has been a while. Vacuum or wipe down your furniture to remove dust, hair, and crumbs. Take inventory of your closets and donate what you do not use or haven’t used in a long time. You could also have a yard sale to get rid of excess items in your house that you no longer want or need (and make a little cash at the same time!). Sweep or vacuum the floors, clean the rugs by washing or spot-cleaning them, and finish off the inside cleaning by mopping if you have hard floors.
Clearing your yard of fall and winter debris can help make it cozy for spring and summer fun. (Photo Credit: Melanie Southerland)
Now is a good time to do any DIY projects or hire someone to come in and touch up things that need to be done. You may need to touch up some paint, or re-caulk your tile or windows. Also, be sure to change your air filter on a regular basis to ensure proper air filtration and to help extend the life of your unit. Change the batteries in your smoke and carbon monoxide detectors. Fixing small things around your house can have a huge impact on the overall condition of your house. Small changes make a huge difference.
Cleaning and decluttering can be a daunting task, but making a list and tackling items on that list one at a time can help get your house ready for the Spring season. Play music or an audiobook aloud to give you some motivation or encouragement while cleaning. You can even add a dance move in while you’re at it for a little extra exercise!
Finally, don’t forget the outdoors. You may have some projects you would like to do outside, and spring is a great time to mark those items off the list because the weather is typically enjoyable. Pressure or soft wash the exterior of the house to remove built up dirt and debris. Weed the garden, plant those flowers, put out that bird feeder, and enjoy your outdoor space. Create your own sanctuary by decluttering and cleaning your living areas, inside and out. Now you are ready to enjoy the spring season and all it has to offer!
What is a scam? A scam is a deceitful attempt to gain something of value from you, such as your personal information or funds. Scammers often pose as a genuine business or acquaintance in order to trick people into trusting them. Scam attempts are made over the phone, via text, in person, or through email. Scams target individuals of all ages, backgrounds, and income levels. Though seniors have traditionally been targets of scams, everyone is vulnerable.
It is important to protect yourself by recognizing the signs of scams. These signs can help keep you, your loved ones, and your money safe.
Scammers often pretend to be a person/place you recognize, to win your trust.
Scammers often tell you that there is a problem, or you have won a prize.
Scammers often pressure you to take action immediately (time limited).
Scammers often request you to pay in a specific way (store gift card or cash apps).
Tips to Protect Yourself from Scams and Identity Theft:
Don’t share passwords or account numbers – especially your Social Security number.
Change your passwords frequently. Make them complex. Store all passwords in a safe location.
Do not open suspicious texts or click on links or attachments in an email. DELETE THEM!
Don’t ever pay ahead of time for a guaranteed prize. If they request payment for taxes or other fees before you can receive a prize or prize money, it is most likely a scam.
Keep your personal information safe. Lock your mailbox and shred your bills and other important documents before throwing them in the trash.
Sound too good to be true? If you are skeptical, and/or something doesn’t feel right, it probably is a scam.
Be skeptical of deals that are “good for only today.” If you are pressured to act immediately (or else!), it probably is a scam.
Do You Think You’ve Been the Victim of a Scam? Now What?
Protect yourself from scams by following a few simple guidelines for protecting your personal information online and over the phone. (Photo source: Thomas Wright)
Report the Scam. Reporting scams can help protect others. Agencies can utilize the information gathered to record patterns of behaviors that can lead to criminal charges.
Contact Your Local Law Enforcement. Consumers can report scams to their local law enforcement office, particularly if their money or identity has been stolen.
Contact Florida’s Attorney General. Florida citizens who have been victims of a scam can contact the Florida Attorney General’s Office of Citizen Services at 1-866-966-7226 or file a report on their website.
Reach out to the FBI.The FBI site offers some personal safety resources regarding scams and fraud.
For more information about keeping you and your family safe from scams, identity theft, and fraud, please contact the UF/IFAS Extension office in your county.
How many of you feel like your days are go, go, go and feel tired and uninspired by the time you get home to make dinner? I am in the same boat and have decided my fast, go to dinners are now sheet pan meals. Add protein(s) (of your choice) and vegetables (of your choice) tossed in oil and spices (of your choice) and place it in the oven to cook, and you have dinner ready in less than an hour. My favorite part of these meals is that you and your family choose the foods you like and make them your own. This makes it easy to please everyone – even picky eaters – and you can mix it up with different proteins and vegetables to keep it from getting boring.
These meals are great for introducing new vegetables and proteins to children and adults. Why is it important to eat vegetables? Eating a diet rich in vegetables provides your body with important nutrients for proper health and maintenance, protects against certain types of cancers, and helps reduce your risk for heart disease, including heart attacks and stroke.
Be sure to check out the MyPlate Vegetable Group table for more information. The Vegetable Group is divided into five subgroups: Dark-Green Vegetables, Red and Orange Vegetables, Starchy Vegetables, Beans, Peas, and Lentils, and Other Vegetables. When you click on each subgroup it gives you a list of vegetables. Be sure to eat a variety of different vegetables for the most health benefit. It is recommended for us to eat many types of vegetables in a variety of colors to get the proper amount of nutrients we need.
These balanced sheet pan meals are also very easy for cleanup. You use one sheet pan for the entire meal. I highly recommend putting parchment paper down on your sheet pan before adding any ingredients. It will make the cleanup so much easier. There may still be some oil that needs to be washed off the pan, but nothing will get stuck or will need to soak before cleaning it.
As a busy, working adult I highly recommend the sheet pan meals to make your evenings easier and to diversify your meals and types of foods you enjoy at dinner. Happy Easy Meal Prep/Cleanup! Enjoy your delicious, nutritious sheet pan meal.
This sheet pan of sweet potatoes, onions, salmon, and green beans offers a simple, healthy, and delicious meal on a busy weeknight. (Photo source: Melanie Taylor)
