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)
Did you know a heart-healthy diet is a brain-healthy diet? A diet full of fruits, vegetables, whole grains, lean protein, low-fat dairy, and foods rich in omega-3 fatty acids and antioxidants is not only great for reducing the risk for heart disease and diabetes, but also for boosting brain function. According to the National Institutes of Health (NIH), research has shown that people who follow a Mediterranean diet have a lower risk of developing dementia. A Mediterranean diet focuses on all the good food mentioned above and limits foods with added sugars, fewer portions of meat, and carbohydrates compared to a standard American diet.
Foods high in sugar and unhealthy fats slow down our brain function often causing us to be tired or feel sluggish. Eating these types of foods long-term may lead to lower cognitive function as well as increase the risk for diabetes and heart disease.
A diet rich in fruits and vegetables boosts brain function.
Photo credit: UF/IFAS Photo by Lyon Duong
Physical activity is very critical for positive brain health. Research has shown that regular physical activity is beneficial for the brain because it may increase glucose metabolism, using glucose for fuel quickly, which could reduce the risk for cognitive disorders as you age. This is one reason it is important to strive for 150 minutes of moderate-intensity exercise each week. Brisk walking is an example of moderate-intensity exercise, and it is generally cost-effective or free and does not require special equipment. So, while you may be walking to get ready for a vacation or an event, you are not only getting into physical shape but also boosting your cognitive function at the same time!
There are other ways besides diet and exercise that you can help boost your cognition. You may engage in activities such as sewing, quilting, reading, playing games, and socializing. These are great ways to challenge our brains while also having fun. Maybe you just learned someone you know is expecting a baby, so if you enjoy making blankets, make one for that person; maybe the local community center holds game nights – take a friend and go play some games! Try learning something new – if you enjoy dancing, try picking up a new style of dance or if you enjoy cooking, try different recipes or techniques in the kitchen. Trying something new can be fun and rewarding.
Managing stress is important when we think about our brain health. It is easy to get caught up in the stressors of daily life and if we do not have effective ways to manage this stress, it can take a toll on cognitive function. Taking a short walk, listening to music, reading a book, and talking with a friend can help manage stress. Engaging in meditation, prayer, or yoga can also help manage or reduce stress. It is important to take deep breaths and relax throughout the day so you can regain focus and tackle the issue(s) at hand. Stress is inevitable, so finding ways to manage or reduce the effects of stress on you can be beneficial to overall cognitive health.
Reading can boost your cognition AND help you manage stress.
Photo credit: UF/IFAS Photo by Tyler Jones
Keeping our brains healthy is a life-long task. It is never too late to start working on our cognitive health. The brain is continually changing every day so add in healthy foods, exercise, and activities to help grow your brain positively or beneficially. It is important to find ways to manage stress that work for you; this helps with decision-making, problem-solving, and overall cognitive function. Take brain breaks throughout your day to de-stress and recharge.
Physical activity is vital for all individuals. Everyone can benefit from being physically active throughout their lives. Physical activity helps to reduce the risk of chronic conditions such as type 2 diabetes, heart disease, and hypertension. Chronic conditions may be manageable by regular physical activity. Being active can help people maintain a healthy body weight as they age or help people lower their body weight, if needed, when paired with a healthy diet. Physical activity can help with balance, which reduces the risk of falling and lessens the risk of injury if a fall does occur.
Socialize and stay on track with your wellness goals by exercising with others. Photo credit: UF/IFAS Photo Library
How much physical activity is recommended? Some activity is better than none—small amounts of daily exercise like walking, folding laundry, grocery shopping, and gardening benefit health. The Physical Activity Guidelines for Americans recommend that individuals get 150 to 300 minutes of moderate-intensity activity each week or 75 to 150 minutes of vigorous-intensity activity each week. Moderate-intensity exercise increases heart and breath rate, but the person should still be able to maintain a conversation. Vigorous-intensity movement causes you to become out of breath and unable to hold an entire conversation. It is important to know that exercise is most beneficial spread throughout the week, for example, brisk walking 30 minutes a day, five days a week. Some people do not have time to set aside a 30-minute block during the day to walk and choose to do 10 minutes at a time three times a day, which counts for 30 minutes of exercise that day!
Physical activity can benefit overall health, including mental health. Grab a friend or two and plan to meet up a couple of times each week to socialize and exercise together. Group exercise can be a great way to maintain healthy relationships and physical health. Research indicates that people with an accountability partner tend to stick with their exercise goals longer than those who do not have an exercise partner. The Physical Activity Guidelines for Americans also recommend that adults should do at least two days per week of muscle-strengthening exercises, such as lifting weights and resistance training. You do not need fancy equipment; you can use food jars, cans of soup, milk jugs, etc., as your weights. Also, you can use your body weight for resistance training, such as push-ups, squats, and planks. When doing muscle-strengthening exercises, it is essential to work out all major muscle groups each week, including the legs, back, chest, and hips.
Always consult your healthcare provider before beginning an exercise program. It is also essential to keep a few safety tips in mind: be aware of your surroundings, dress for the weather, stay hydrated, and ensure the area is well-lit to avoid fall or trip hazards.
The American chestnut tree, (Genus: Castanea dentata, Species: C. sativa, Family: Fagaceae) is a large monoecious deciduous tree. This big, beautiful tree provides green shade in the summer, a stunning display of fall foliage, and a spinney cupule (bur) that holds and protects the chestnut during its growth and maturation. As the chestnut leaves fall, so does the bur. When the bur splits, it releases the chestnut.
The American chestnut was once a VERY important tree for food and forage as well as used as an impressive wood. Unfortunately, this important tree was largely decimated by chestnut blight, a fungal disease (Cryphonectria parasitica). It is estimated that between 3 and 4 billion American chestnut trees were destroyed in the first half of the 20th century.
Scientific research discovered that the Chinese chestnut tree (Castanea mollissima) is recognized as being highly blight resistant (but not immune). Many places in the United States have replanted the American chestnut tree with the Chinese chestnut and its cultivars. In fact, in this general region, there are several chestnut orchards.
Chestnuts are low in fat and rich in vitamins and minerals.
Photo source: Heidi Copeland, UF/IFAS Extension Leon County
The chestnut is classified as a nut… a dry drupe. However, the chestnut differs from most nuts, as it is low in lipid (fat), high in carbohydrates, and rich in vitamins and minerals. The mature chestnut (nut pulp) is more than 50 percent water; special care must be taken to extend its storage so it does not spoil. In fact, chestnuts are highly perishable and should be treated more as a fruit than a dry nut because of its high water content.
Locally, fresh chestnuts are generally only available in the fall. A good chestnut is large, firm to the touch, and feels dense. The USDA does not have any standards for grades of chestnuts, although sometimes size standards are based on the number of nuts per pound.
According to the American Chestnut Foundation®, if nuts are to be stored for eating, store fresh chestnuts in a paper grocery bag for up to two months. Leaving fresh chestnuts at room temperature for a few days helps their starches convert to sugar. For longer storage, put chestnuts in the freezer and use immediately after thawing or they will become mushy.
Chestnuts can be eaten in a variety of forms: • Fresh – dry roasted (no oil in the pan) or boiled • Frozen • Dried • Canned • Pureed • Ground into gluten-free flour
Cooking methods for chestnuts vary widely. Customarily, chestnuts are dry-roasted in the oven, over hot coals, on top of the stove in a skillet, or in the microwave. With the introduction of the Air Fryer and the Instant Pot, the internet is teeming with chestnut recipes for these appliances, too. Whatever method you choose, whether the chestnut is pureed, added to soups, stews, stuffings, and vegetable dishes or even turned into a decadent dessert, the chestnut is a tasty treat.
Traditional Dry Roasting Method for Chestnuts 1. Heat a skillet on top of the stove or preheat the oven to 425° F 2. Rinse the chestnuts in cold water. (Rinsing removes any bird droppings, etc….) 3. Using a sharp knife, score the round side of each chestnut nut with an “X” (the chestnut is FULL of moisture, the “X” keeps the chestnut from exploding due to expansion and makes it easier to peel). 4. Using a roasting pan or skillet, place the chestnuts in the oven, over an open fire, or on top of the stove, flat side down. 5. Dry roast, stirring every five minutes until the shells begin to split open (at this point, the shells are brittle and have curled back some at the X). 6. Remove from the heat when the insides feel soft (this will depend on the nut but usually about 15 – 20 minutes). 7. Wrap in a dish cloth and massage a bit. 8. When cool enough to handle, peel the shells off the chestnuts. 9. Enjoy warm or cold or added to your favorite recipe.
The internet contains a wealth of chestnut recipes. Pick one out to try.
