by Stephanie Herzog | Nov 27, 2019
The holidays are upon us! The holidays are a beloved time of year for many, but they are also a source of stress. Stress is defined by an individual’s values, beliefs, and perceptions, so it may look different to everyone. Whether you’re preparing for parties or family to come visit, dreading interacting with a certain family member, planning your holiday budget, or struggling with remembering a lost loved one, stress affects many people this time of year. Here are three tips for managing your stress this season.
Loving and caring relationships go a long way to relieve stress. (Photo Source: UF/IFAS)
1. Be Meta
Metacognition is thinking about your own thought processes. If you feel your stress winding up, stop and analyze your thought processes and the environment around you.
Ask yourself a question such as:
“Why I am feeling this way?” or “Why did I have this connecting thought and/or emotional reaction because of this specific event?”
Consciously recognize your signs of stress and do something about it:
“I’m feeling stressed because my muscles are tight and I’m irritable, so what is a healthy coping mechanism I like to use, and when can I take a break to go cope?”
Being more aware of your thoughts, feelings, and environment helps keep you in tune with managing your stress in a healthier way.
2. Take A Moment
Remember that to successfully help others, you first need to take care of yourself. The holidays make that even easier to forget, it seems. Too much psychological stress can lead to physical illness, which takes an even bigger toll on your overall well-being. So take a moment to yourself to refresh or recharge, whether it’s five minutes alone meditating or practicing mindfulness/awareness, going for a short walk, or taking an amazing 20-minute power nap. Reach out to friends and family to help you cover your responsibilities (such as caring for children), if needed, while you take a moment. Right now, I’d like you to take a moment and make a list of 3-5 simple things you can do to help yourself de-stress as the holidays approach, so you are armed with coping power when the stress arrives.
3. Don’t Deny
Denial is a poor stress management too; it’s a defense mechanism, not a healthy coping skill. It can be beneficial in the short-term, depending on the situation, but is largely harmful if used long-term. The refusal to believe there’s a problem only brings more stress. Not only does denial hurt you, but it hurts the people around you as well. Remember to trust those you love if they express concern about you or feel as though you’re denying something that’s negatively affecting you. Try not to defend yourself or attack them. First, take a step back, breathe in, and examine any validity to their claim with a good dose of humility. Chances are, they mean well and want to help, so it’s worth a self-examination. The ultimate goal is for you and your loved ones to be healthy and happy, and coping with stress positively is one great avenue to achieving that goal!
Enjoy yourself this time of year as you serve and spend time with others, but remember also to take care of yourself!
Source:
Boss, P. (2002). Family stress management: A contextual approach (2nd ed.). Thousand Oaks, California: Sage Publications.
by Laurie Osgood | Nov 25, 2019
Photo credit: UF/IFAS NW District
Rice and pasta are a staple of most family meals. But did you know these simple grains can lead to a foodborne illness? Uncooked rice and pasta can contain spores of Bacillus cereus, a bacterium that can cause foodborne illness. These spores can survive even when rice or pasta is cooked. If the rice or pasta is left standing at room temperature, like in a pot on the stove, these spores can grow into bacteria. These bacteria will then multiply and produce toxins (poisons) that can cause foodborne illness. Bacillus cereus, sometimes called B. cereus, can cause nausea, vomiting, and abdominal cramps.
Preventing Contamination by B. Cereus
Because B. cereus endospores are heat resistant, they are likely to survive cooking at temperatures that would destroy other foodborne pathogens. Bacillus cereus spores can grow when exposed to heat or improper handling.
Recommendations for Proper Handling of Rice and Pasta:
- Cook rice and pasta at 135ºF or above and maintain at that temperature outside of the refrigerator.
Serve rice or pasta as soon as it is cooked.
- Cool in the refrigerator at 41ºF or below within 2 hours of cooking.
- Store rice or pasta in the fridge using a shallow container or resealable bags.
- Cooked rice or pasta can be stored in airtight containers in the fridge for 3 – 5 days.
- Do not reheat rice or pasta more than once.
During the holidays, celebrations usually center around family and good food, and, therefore, our refrigerators easily can become full. We tend to leave rice or pasta out on the stove when there isn’t any room in the fridge. This is where the problem occurs. By following proper food handling techniques, you can ensure that everyone enjoys the holidays and the fabulous foods that are part of the festivities.
To learn more about Bacillus cereus or other foodborne illnesses, contact your UF/IFAS County Extension Office.
Resources:
UF/IFAS Electronic Data Information Source (EDIS), Preventing Foodborne Illness: Bacillus cereus
The Number of Food Poisoning Cases Caused by Bacillus cereus is on the Rise. (2015, April 1). Infection Control Today. Retrieved from https://www.infectioncontroltoday.com/food-safety/number-food-poisoning-cases-caused-bacillus-cereus-rise
by Angela Hinkle | Nov 21, 2019
Make the pledge Tuesday, December 3rd to Dine In for better health – physical, social, and cultural.
Why
Most of us eat every day without thinking about it. We need to eat to nourish our body, so it’s just a regular thing we do. But eating also can be an important social and cultural way for families to come together.
FCS Dine In Day
When we eat together as a family, it gives us the opportunity to practice cultural traditions and share food histories. We get the chance to explore new foods and learn new skills – like eating with chopsticks. We may get the chance to learn and practice table manners and learn literary and conversation skills. Paul Fieldhouse of the Vanier Institute of the Family says, “For young children, ‘table talk’ may be the main source of exposure to family conversation and the expression of thoughts, ideas, and emotions.” Eating the family meal also can help us de-stress by setting a reassuring rhythm and structure to our day.
Eating family meals at home has additional benefits. The University of Washington found that families who cook and eat more often at home tend to eat a healthier diet. Their Healthy Eating Index is high – meaning they eat more fruits and vegetables and less calories, sugar, and fat. They eat smaller portions helping to regulate weight. Some research suggests we eat smaller portions at home because we eat more slowly and talk more. This, however, does not equate to a higher cost. Meals cooked at home generally cost less than those eaten out.
How
So, how can your family eat more meals together at home?
- Try making and eating meals at home a priority for your family. Think about how important it is spending time together.
- Keep it simple. Don’t worry about making a big, fancy meal.
- Start with just a few meals a week. Then slowly add more meals together as you find your “family meal groove.”
- Let the whole family help plan meals. Think about foods your family likes and build around those ideas. Try to get all the MyPlate healthy food groups in – whole grains, plenty of fruits and vegetables of all colors, shapes, and textures, lean plant and animal proteins, and low- and no-fat dairy. Make your grocery list together.
- Let everyone be involved in planning, preparing, table setting, and cleaning up afterwards.
- Make it a goal to start this December 3rd to Dine In for better health.
Resources:
(Still) Eating Together: The Culture of the Family Meal. Retrieved November 16, 2019 from https://vanierinstitute.ca/eating-culture-family-meal/
Cooking at Home Tonight? It’s Likely Cheaper and Healthier. Retrieved November 15, 2019 from https://www.sciencedaily.com/releases/2017/03/170314150926.htm
by Kendra Hughson | Nov 8, 2019
You have your frozen turkey. Now what? Plan ahead to be sure your bird is safe and ready to cook. Do not thaw your frozen turkey on the counter. All parts of the turkey must be kept at a safe temperature during the thawing process and cooked immediately after thawing. Use one or a combination of the following recommended methods:
Refrigerator Thawing
Thaw your turkey safely. Photo Credit: Kendra Zamojski
Keep the turkey in the original wrapper, placing on a tray to catch any leaking juices. Allow approximately 24 hours for every 4 to 5 pounds. For example, a 12-16-pound turkey may take 3 to 4 days to thaw. A properly thawed turkey will keep in the refrigerator for 1 to 2 days before cooking.
Thawing In Cold Water
Keep the turkey in the original wrapper and place in a larger sealed, leak-proof plastic bag. Submerge in cold water, changing the water every 30 minutes, until thawed. Allow 30 minutes per pound, so a 12- to 16-pound turkey would take 6-8 hours to thaw. A properly thawed turkey can be stored in the refrigerator.
When it’s Ready to Cook
When the turkey is ready to cook, don’t rinse it. You could splash salmonella and other bacteria around your kitchen. Cook your turkey to the proper temperature. Use a food thermometer to be sure the inner thigh, the inner wing, and the thickest part of the turkey breast are all cooked to at least 165°F.
For more information, contact your local UF/IFAS Extension office.
Sources:
UF/IFAS: Food Safety Tips for the Holiday Season
USDA: Let’s Talk Turkey
USDA: Tips and Resources for a Bacteria-Free Thanksgiving
by Angela Hinkle | Oct 22, 2019
Delicious, nutritious, and super helpful for today’s needs, peanut butter is a great addition to your shopping cart. But it’s more than just a tasty and healthy food that also helps those in need (more on that below). Pound for pound, peanut butter saves.
Nutty for Peanut Butter
Photo Source: Angela Hinkle
Compared to a pound of ground beef, a pound of peanut butter saves:
- Money at the grocery store. A pound of peanut butter currently comes in at around $2.50. A pound of ground beef will run you around $3.82.
- Time. It takes about 2-3 minutes to make a peanut butter and jelly sandwich. A burger at home will take you anywhere from about 8-15 minutes to prepare.
- Environmental costs. If you make a peanut butter and jelly sandwich for lunch instead of a hamburger, you can save 2.5 pounds of carbon dioxide, 133 gallons of water, and 24 square feet of crop land.
- Saturated fat. That’s the kind that tends to clog up arteries and cause health problems. Eating the PB&J gives you about 3 grams. You consume about 10 grams of saturated fat in a 90% lean quarter pound hamburger.
- Utilities. No gas, coals, or electricity is required to cook or safely store peanut butter.
- Hunger. Families in hardship situations often need help from food pantries. The most requested item from these pantries is – yes, you guessed it – peanut butter. It is shelf stable so you don’t have to worry about keeping it cold or heating it up. People like it. And it is a healthy plant-based food with fiber and oleic acid – a healthier monounsaturated fat.
Maybe you’re like me – you like a really good, juicy all-beef burger. Every once in a while, sure. But pound for pound, peanut butter really can save the day.
Here’s how you can help with the local hunger part:
- Buy peanut butter. Look for BOGOS (Buy One Get One Free Sales). Keep one for yourself. Then…
- Now through November 27, donate unopened jars of peanut butter for the Peanut Butter Challenge. Check with your Florida Panhandle UF/IFAS Extension Office for collection sites.
- All collected peanut butter will be given to local food pantries to assist hungry families in need.
So save, save, save with peanut butter. And help save a family from hunger.
Check out 2019 Peanut Butter Challenge for additional information.
Resources: https://foodtank.com/news/2013/12/why-meat-eats-resources/ and https://www.farmprogress.com/peanut/peanut-s-environmental-footprint-stretches-beyond-farm
by Laurie Osgood | Oct 11, 2019
Meatless Burger Alternatives
If you have been watching television lately, you may have seen commercials for meatless burgers that are making a splash. Many restaurants including Burger King and Red Robin are now offering this alternative meat source on their menus. https://www.bk.com/menu-item/impossible-whopper, https://www.redrobin.com/burgers/impossible-burger.html,
Beyond Beef™ and Impossible Burgers™ are two of the meat alternatives created by The Beyond Meat ™ https://www.beyondmeat.com/products/ and The Impossible Foods https://impossiblefoods.com/ companies. The Beyond Burger™ and Impossible Burger™ are similar in ingredients, color and texture, and they actually taste like…meat!
According to Emily Gelsomin, in the August 19th edition of Harvard Health Publishing, “Plant-based burgers are not a novel concept. But new products designed to taste like meat are now being marketed to vegetarians and meat-eaters alike”. Gelsomin suggests that meatless burgers are a good source of protein, vitamins, and minerals.
But What Are They?
Keep in mind that meatless burgers are created in a lab, not in a pasture. Meatless burgers look, sizzle, and even “bleed” like a regular hamburger. But they contain no animal protein and are a completely plant-based patty. This plant-based protein is a blend of potato and soy proteins. Meatless burger alternatives get their red color and “bleeding” effect from beet juice. Meatless burgers sizzle while being cooked because of sunflower and coconut oils, the meatless burger’s fat sources. To hold everything together, meatless burgers contain methylcellulose, a bulk-forming fiber source.
Are Meatless Burgers Safe?
Yes, meatless burgers are safe to eat, unless you are allergic to soy, coconut or sunflower.
The Good News:
Meatless burgers contain less sodium, cholesterol and fat than traditional beef or ground turkey patties do. Meatless burgers contain 2-3 grams of fiber per serving, whereas traditional hamburger patties contain no fiber.
The Bad News:
Just because they are a plant-based alternative to meat, doesn’t mean that they are healthier for you. The calories found in a meatless burger are similar to a traditional beef patty and meatless burgers are heavily processed and high in saturated fat.
How Do These Meatless Burger Alternatives Compare Nutritionally to Ground Beef and Ground Turkey Patties?
Source: Harvard Health Blog. Impossible and Beyond: How healthy are these meatless burgers? August 15, 2019.
The Bottom Line:
Meatless burgers such as The Impossible Burger™ and Beyond Burger™ are unique alternatives, although nutritionally not that different from a traditional hamburger patty. However, due to its popularity, companies such as Impossible Foods and Beyond Meat have struggled to keep up with the demand.
Contact your local Family & Consumer Sciences Extension Agent to learn more about meatless alternatives.
Sources
https://www.health.harvard.edu/blog/impossible-and-beyond-how-healthy-are-these-meatless-burgers-2019081517448
Shopping for Health, Vegetarian Diets https://edis.ifas.ufl.edu/pdffiles/FS/FS16700.pdf
