by Ginny Hinton | Feb 20, 2018
When there’s a chill in the air, nothing sounds better than a hot cup of coffee or tea. But what are the health benefits and risks of these popular beverages? The answer may be much easier to swallow than you think.
Coffee
Americans consume over 400 billion cups of coffee every year. The drink has been blamed for everything from increased heart rate to insomnia – and those may be valid complaints, especially for heavy coffee drinkers. Recent studies give a brighter picture for those who drink a moderate amount. Black coffee has no calories or fat. The caffeine in coffee enhances mood and performance by blocking neurotransmitters that slow brain activity and by affecting other neurotransmitters (i.e. serotonin) that affect mood. In fact, 14 studies with healthy, rested subjects showed improved alertness, short-term recall and reaction time. In addition, coffee contains healthful antioxidants which may lower the risk of stroke and of heart disease in females. Moderate daily intake also helps keep the body hydrated. So, how much is too much? Because caffeine amounts vary among coffees, a maximum of 1/3 to 4 cups per day is recommended, depending on your java of choice.
Tea
On any given day, over 158 million Americans drink tea. There are three main varieties: black, green and oolong, and benefits depend on the type of tea. All tea is full of antioxidants, and the strongest evidence for health benefits is on the side of heart health. Black tea may protect against Type 2 Diabetes and there is some evidence for lowered heart attack and stroke risk. Green tea is a traditional Chinese remedy for headache and depression. It may also help with heart health by lowering cholesterol. Unfortunately, there is no direct evidence for tea being helpful with weight loss. Since typical caffeine levels for tea are less than half that of coffee (20-90 mg compared to 50-120 mg), the recommended maximum range of intake is 1 to 8 cups per day.
That’s the scoop! Enjoy your coffee and tea in moderation, limit added cream or sugar, and you’ll be treating your body well.
References:
Soong, J. (2011). What Counts as Water? Stay Hydrated and Healthy. http://www.webmd.com/parenting/features/healthy-beverages
Caruso, L., Shelnutt, K., Kauwell, G. (August 2014). Hydration Myths. http://edis.ifas.ufl.edu/fy1409.
Ruxton, C. (February 2008). The impact of caffeine on mood, cognitive function, performance and hydration: a review of benefits and risks. Nutrition Bulletin. 33(1): 15-25 http://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2007.00665.x/full
Cochran, N. (January 2017). The Health Benefits of Tea. http://www.eatright.org/resource/health/wellness/preventing-illness/the-health-benefits-of-tea
by Laurie Osgood | Feb 7, 2018
What Are the Differences of the Symptoms of a Cold, The Flu And Allergies?
Laurie Osgood, Family and Consumer Sciences Agent, UF/IFAS Extension, Gadsden County, FL
You’re coming down with something…you have a stuffy nose, you’re coughing and you have a sore throat. Do you have a cold, the flu or seasonal allergies? Because the symptoms can be similar, it is hard to know what you are suffering from. Identifying the differences between symptoms can help you choose the best treatment options. However, you will need to visit your health care provider to know for sure.
The National Institutes of Health says that the flu and the common cold are caused by different viruses. Colds, the flu and allergies can affect your respiratory system, making it hard to breath. However each condition has key symptoms that set them apart. Flu symptoms can be more severe than cold symptoms and can lead to additional complications. Allergy symptoms can be similar, however they are caused by your body’s immune system reacting to a trigger, or allergen such as pollen, or pet dander.
The National Institutes of Health (NIH) has developed a chart to compare the symptoms of the cold, the flu and airborne allergies. To learn more about these symptoms, visit NIH @ https://newsinhealth.nih.gov/2014/10/cold-flu-or-allergy .
| SYMPTOMS |
COLD |
FLU |
AIRBORNE ALLERGY |
| Fever |
Rare |
Severe and usually high (100˚- 102˚ F) |
Never |
| Headache |
Uncommon |
Common |
Uncommon |
| General Aches, Pains |
Slight |
Usual, sometimes severe |
Never |
| Fatigue, Weakness |
Sometimes |
Usual, up to 3 weeks |
Sometimes |
| Extreme Exhaustion |
Never |
Usually at onset of illness |
Never |
| Itchy, Watery Eyes |
Unusual |
Unusual |
Common |
| Stuffy, Runny Nose |
Common |
Sometimes |
Common |
| Sneezing |
Usual |
Sometimes |
Usual |
| Sore Throat |
Common |
Sometimes |
Sometimes |
| Cough |
Mild to moderate |
Common, can be severe |
Sometimes |
| Chest Discomfort |
Mild to moderate |
Common |
Rare, except for those with allergic asthma |
| Duration |
Can last up to two weeks |
Usually last 1-2 weeks |
Can last as long as allergens are present |
| Treatment |
Get plenty of rest
Stay hydrated
Contact your doctor if symptoms persist |
Get plenty of rest
Stay hydrated
See your doctor for flu treatment options |
Avoid allergens, such as pollen, mold, pet dander, etc.
See your doctor to determine cause of allergic reactions |
| Complications |
Sinus infection middle ear infection, asthma |
Bronchitis, pneumonia; can be life-threatening |
Sinus infection, middle ear infection, asthma |
The best way to prevent getting sick this season is to wash your hands often, avoid close contact with people who are sick, and if you are sick, stay home. There can be severe complications associated with the flu, so get your flu shot each year and contact your doctor if you suspect that you or a loved one has the flu.
To learn more about colds, the flu or allergies, visit the National Institutes of Health at https://www.nih.gov/, or the Centers for Disease Control (CDC) at https://www.cdc.gov/flu/consumer/symptoms.htm
For more information about UF/IFAS Family and Consumer Sciences Program with the Gadsden County Extension, please contact Laurie Osgood at (850) 875-7255.
by Heidi Copeland | Dec 2, 2017
Recently, in what I thought would be a quick Saturday errand, I got stuck in traffic. It took me a moment to realize that the holidays are upon us.
According to the National Retail Federation (NRF®), from Thanksgiving Day through Cyber Monday, more than 174 million Americans shopped in stores and online during the five-day holiday weekend, beating the 164 million estimated shoppers from an earlier survey. In fact, shoppers spent $1 million a minute on Black Friday and about $6.6 billion in total on Cyber Monday. The NRF® also found that consumers, both young and old, were spending more than last year, with both groups using the internet to browse for the best deals.
While it appears many consumers can spend unrestrained during the holidays, a lot of consumers find the holiday season stressful. Holidays require a lot of planning, and of course time and money.
A sensible way to approach the holiday season is to decide up-front what best fits the path you want to take. Come up with a plan, make a list (check it twice), and then stick to it. You will be amazed at how this simple list trick can relax you and make your holidays more enjoyable and less stressful.
The American Financial Services Association Education Foundation has some useful ideas for using a holiday spending plan. First, create a holiday budget that is feasible for you, and be sure to include all the incidentals from decorations to wrapping materials. Next, prepare your list(s), then do your homework. There is a lot of competition for the consumer’s money, and searching the web not only for information but also for the best deals can help you stick to your budget and save some money (Example: some stores honor other store’s pricing).
Other ideas to help stay within your budget this holiday include:
- Draw names with set limits on gift giving (Example: Aunt Marge – $15.00)
- Make a gift (Example: Cranberry muffins)
- Provide a service (Example: tackle a chore for a friend, neighbor, or loved one)
- Switch to giving gifts of experience (Example: tickets to an event) The gift of experience can be both practical and educational, and moreover, memories are worth more than stuff!
Try not to get bogged down by holiday spending this holiday season. I encourage you to create a plan, write up a list (check it twice) and stick to it. You will be glad you did!
The University of Florida Extension/IFAS – Leon County is an Equal Employment Opportunity Affirmative Action Institution.
by Angela Hinkle | Nov 20, 2017
Kneading Dough
Photo credit: Angela Hinkle
One of the most beloved smells across cultures and classes is baking bread. It brings about associations of home and comfort – even among folks who have never even experienced baking bread at home! The tactile experience of touching, folding, and pushing dough – or kneading – is considered by many to be one of the most pleasant touches in the world. Kneading dough is important in making bread and rolls light, airy, and chewy. (After all, who wants flat, tough bread?) But kneading dough and baking bread also has evolved into a type of therapy that social workers and psychologists use in workshops – similar to art therapy. If you use your own kitchen, you don’t even have to go to a workshop.
Making, baking, and breaking bread together is a great way to build bonds and a sense of home and warmth. Generally speaking, when we prepare food, our hands help us to create an increased sense of self-esteem and confidence. The kneading and baking of bread in particular helps to unlock or spark our creativity. The repetitive pressure your hands release when kneading a batch of bread dough also can release some of the frustrations we face in a day. Kneading and baking allow us to mindfully do something productive (though it may actually seem to be mindless). And when you’ve finished, you end up with a great edible reward for you and those with whom you share your bread blessings.
To calm your nerves, purposefully create and prepare a wholesome food, and increase your daily positivity, knead some dough and bake a loaf of bread today. To get started, try King Arthur Flour Hearth Bread (aka “The Easiest Loaf of Bread You’ll Ever Bake”); click on https://www.kingarthurflour.com/recipes/hearth-bread-recipe .
Kneading is something many of us need. Maybe you’ll even help a friend in knead.
by Angela Hinkle | Nov 20, 2017
Dine In Day, December 3rd, is a day to set aside and share a nutritious meal with family, friends, and colleagues and have good conversation. Dining In at home together really does make a difference in the lives of our families – biological or otherwise. Sharing a meal is so fundamental to the human experience that sometimes we take this simple task for granted. Dining In at home together decreases our families’ chance of being overweight or obese. It improves our families’ relationships. We save money and eat healthier when Dining In.
Not enough time, busy schedules, and too much stress, however, might make this seemingly impossible for many families.
So here are some tips that might make Dining In a little easier for you and your family from AAFCS (American Association of Family & Consumer Sciences).
- Make family meals a priority and agree upon a schedule.
- Try to have regular family meals two to three times per week.
- If dinnertime doesn’t work, have family breakfasts or snacks.
- Keep meals simple. Slow cookers save time in the evening!
- Double recipes and freeze food for a second meal.
- Set aside 30 minutes on the weekend for meal planning.
- Make family meals fun and include children in food preparation. How about having breakfast for dinner?
- Discuss neutral or positive topics at the table. Stumped for what to talk about? Try this conversation starter: “What fun thing did you do today?”
- Eliminate distractions like TV and cell phones.
- Eat slowly and enjoy your time as a family!
Dine In with Family
To help you make the pledge to Dine In with your family December 3rd, go to http://www.aafcs.org/fcsday/commit-to-dining-in/fcs-day-sign-up and make your very easy commitment today. After that, see how many more Dine In days you can make with your family.
To learn more about the Benefits of Family Meals, read http://edis.ifas.ufl.edu/pdffiles/FY/FY136200.pdf
by Angela Hinkle | Oct 27, 2017
Favorite Fall Things
Photo Credit: Angela Hinkle
Fall is my favorite time of year. Let me share with you a few of my favorite Fall things to help explain why.
- Walking my dog in the heat of a summer morning is like trudging through a bowl of warm chowder. But with the cooler autumn mornings arriving, we become invigorated and feel like taking longer walks to add steps to the pedometer on my hip. Let’s hear it for more physical activity! For walking tips, check out cdc walking counts.
- Just think about all of those yummy, nutrient-dense foods available this time of year – peanuts, sweet potatoes, and squashes and gourds in a variety of shapes, colors, and sizes. See Florida Panhandle Produce in Season for seasonal produce in the Florida Panhandle.
- Okay, so leaves don’t really change color a whole lot when fall weather hits the panhandle of Florida. But I have this great tree outside my office window. My horticulture agent says it’s a Bald Cypress. This time of year, I get to see it change leaf colors from green, to golden yellow, to burnt orange. Simply beautiful. Look around your neighborhood to see what bounty of colors you can find.
- Though you will not find me wearing any shade of orange or deep yellow (those are definitely not in my color palette), I do cherish all the oranges, deep reds, purples, and yellows found in the flowers, pumpkins, scarecrows, and decorative corn stalks. Perk up your area with some fall color. Dollar stores have lots to pick and choose from.
- I’ve had my DNA tested. I am, in fact, 41% Sicilian. My holidays can therefore start with Columbus Day, work their way through the fun of Halloween, the respectful honors of Veteran’s Day, and through Thanksgiving with a myriad of Fall Harvest Celebrations sprinkled in between.
To get you in the Fall mood, try this simmering potpourri recipe. Let me know if you like it and be sure to share with family and friends some of your favorite fall things.
Favorite Fall Stovetop Potpourri
Add any or all of the following ingredients to a small pot: ground cinnamon, cinnamon sticks, orange peelings, ground ginger, whole cloves, ground cloves, vanilla extract, and almond extract. Add enough water to fill pot to rim. Then put the pot on the stove top at lowest setting. Add more water as necessary. Enjoy!
