by Dorothy C. Lee | Aug 22, 2013
Fuel your brain with a healthy, balanced breakfast.
Waking up is hard enough to do, but it is especially difficult for people who are not “morning” people, who would like to avoid that time of day altogether, and who don’t generally want breakfast. Nevertheless, the sun is still going to rise, people still have to get up, and breakfast still is the most important meal of the day. Because traditional meals play a significant role in providing daily recommended levels of essential nutrients, nutritionists often cite breakfast as the day’s most important meal and as the foundation of healthy eating habits.
Despite these recommendations, millions of Americans, in the rush to get to work, school, and other activities, often skip breakfast, thinking there is not enough time to prepare and eat a good well-balanced morning meal. Studies show that eating habits developed during childhood have the potential to last a lifetime, and children who tend to omit breakfast will likely continue this dietary habit well into adulthood. Studies also have shown that eating breakfast is associated with improved strength and endurance throughout the day and a better attitude toward school or work.
The role of breakfast in helping children perform at peak levels in the classroom was first documented more than 45 years ago at the University of Iowa Medical College. Researchers found that children who skipped breakfast had trouble concentrating at school and often became inattentive, irritable, restless, and fatigued by late morning—all behaviors counterproductive to learning. The behaviors were linked to low blood sugar levels which had not been replenished by a morning meal.
Breakfast helps to replenish blood glucose levels, which is important since the brain itself has no reserves of glucose, its main energy source. Sustained mental activity requires a large turnover of brain glucose and its metabolic components. After a fast of eight or nine hours, refueling at breakfast will make you feel and perform better during the day.
Here are some quick tips to help you avoid the temptation to be a breakfast skipper:
- No time? Build a breakfast around foods that are ready-to-eat or take little preparation time. For example: fresh and canned fruits; milk; yogurt; cheese; cottage cheese; ready-to-eat cold cereals; fruit smoothies; and instant breakfast mixes.
- Take it to go. Try celery stuffed with a meat or cheese spread or peanut butter; dried fruits; vegetable juices; or yogurt.
- Perk up cereals. Top cereals with fruit or stir chopped nuts, such as walnuts or almonds, into cooked cereals. Try adding dried fruit or granola.
- Not hungry yet? Drink juice or a fruit smoothie. Something is better than nothing! Have some bread or crackers later in the morning, then drink some milk and eat some cheese, an egg, or some peanut butter.
- Don’t skip breakfast if you’re on a diet. There is no evidence that skipping meals will help you lose weight. In fact, studies show that most people who skip breakfast tend to eat more later in the day. Some may even unintentionally select more calorie-dense foods.
Balanced breakfast choices can help provide the healthy edge needed for optimal physical and cognitive performance for children as well as adults. For those who don’t yet eat breakfast, it’s never too late to wake up to a healthy start!
For more breakfast suggestions, check out Breakfast Ideas and Breakfast on the Go.
Reference: United States Department of Agriculture, Human Nutrition Information Service
by Angela Hinkle | Aug 14, 2013
Brutal … Sizzling … Searing. These words are often used to describe the summer heat in our Southern region of the U.S. While staying cool in the summer heat is a matter of comfort for most of us, for many folks, excessive exposure to heat can be very dangerous. Here are some easy-to-follow tips to stay cool and prevent heat-related illnesses during the hot summer months.
Create a cool breeze with a fan blowing over a bowl of ice.
- Drink and eat plenty of fluids. Drink lots of cool water to increase your fluid intake regardless of your physical activity level. For something different, add a wedge of lemon or lime. Watch out for sugary drinks that can add up to unnecessary calories. Do avoid very cold drinks, though, as they can sometimes cause stomach cramps. Instead of hot foods, eat lighter summer fare which includes frequent small meals or snacks containing low fat dairy products or cold fruits and vegetables. Try starting the day off with peaches, plums, melons, pears, and cooling citrus. Include salads in your diet. Leafy lettuce and summer greens, cucumbers, and corn on the cob in salads are a tasty way to stay cool since these foods contain a significant amount of water. Fill ice cube trays with fruit and 100% juice and freeze for a tasty cooling treat that is both nutritious and delicious.
- Wear lightweight, loose-fitting clothing. Choose light-colored clothes, since they reflect more rays than dark colors do. In the hot sun, wearing a wide-brimmed hat will help to keep your head cool. Wear cotton rather than synthetic fabrics. Since cotton is absorbent, it dries quickly and wicks away the sweat. Avoid shoes that trap in heat and sweat.
- Use a buddy system for work and play. When you are working in the heat, monitor your coworkers’ condition and have someone do the same for you. For information on keeping hydrated in hot working environments,check out Hydration in Hot Working Environments. If you are over 65 years of age, have someone check in on you twice a day. If you know anyone in this age group, check on them at least twice a day. Run through the sprinklers with friends like when you were a kid – or start a water balloon fight. Who cares what the neighbors think?
- If you do not have air-conditioning, try to spend at least parts of your day in a shopping mall, movie theater, public library, or other public space that is cool. Chill down a fan one more notch by putting a bowl of ice in front of the fan to ensure extra cold air. Try storing lotions or cosmetic toners in the refrigerator to use on hot, tired feet.
- Finally, if the heat is unbearable, stay indoors when you are able and avoid activities in direct sunlight or on hot asphalt surfaces. Pay special attention to infants, the elderly, and anyone with a chronic illness, since they may dehydrate easily and be more susceptible to heat-related illnesses. Certain medications also can increase sensitivity to the heat; check with your doctor or pharmacist to see if you need to stay out of the sun. Don’t forget that your pets need protection from dehydration and heat-related illnesses, too. For answers to Frequently Asked Questions about Extreme Heat, visit http://www.bt.cdc.gov/disasters/extremeheat/faq.asp.
This summer, don’t get too heated – chill out!
by Ricki McWilliams | Jul 29, 2013
Can you believe it ~ we are half way through the summer season! Summertime isn’t a time to worry about the children being bored but it’s the time to enjoy some good quality time with family. Outdoor family fun can be done on any budget while helping everyone stay fit and healthy.
First, gather the family and have every member of the family write down their favorite activity. Second, look at the family’s ideas and compare them to what’s available in your local area such as: local parks, community pools, state forests and summer specials at area businesses for family-friendly events. Last, use the information that you collect to create a summer family “bucket list” and start moving.
Budget friendly activities for the family can include: walking, hiking, swimming, bicycling, tennis, kayaking (paddle sports) volleyball and bowling. Even activities such as gardening, camping, fishing, horse backing riding and boating can lead themselves to fun times and lots of movement. If you are picnicking don’t forget the Frisbee, softball or horseshoes. Get original and grab a piece of chalk and a rock to create some hop-scotch fun (add bubble wrap for additional entertainment). Summer family fun is limited only by your imagination.
Physical activity is any body movement that uses energy. People of all ages, shapes, sizes and abilities can benefit from physical activity. Being physical active can improve strength, flexibility, weight loss and/or maintenance, stress and energy levels as well as reduce the incidence of heart disease, diabetes, high blood pressure, high cholesterol and stroke.
Physical activity is the key to staying healthy. The Centers for Disease Control and Prevention have set the following guidelines:
- Children and adolescents (ages 6-17) should do 60 minutes (1 hour) or more of physical activity each day.
- Adults (ages 18-64) need at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). (If you’re 65 years of age or older, are generally fit, and have no limiting health conditions you can follow these same guidelines.)*
Fitting regular exercise into your daily schedule may seem difficult at first but it’s easier than you think. Spread it out and break your activity into attainable segments. Ten minutes at a time is fine. Try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate-intensity activity.
*When to Check With Your Doctor: Doing activity that requires moderate effort is safe for most people. But if you have a chronic health condition such as heart disease, arthritis, diabetes, or other symptoms be sure to talk with your doctor about the types and amounts of physical activity that are right for you.
See this print-friendly brochure for examples of physical activity.
Source: Centers for Disease Control and Prevention – Physical Activity
Remember: Play, Don’t Lay
If you would like to contact Ricki McWilliams for more information, you can reach her at the UF/IFAS Extension Walton County Office (850) 892-8172.
by Ginny Hinton | Jun 5, 2013
The proper seat correctly installed helps keep children safe.
Dawson is a healthy, active 3-year-old whose mom makes sure he eats right, learns something new every day, and rides safely in the car. Until a few months ago, Dawson, who weighs 42 pounds and is 42 inches tall, traveled in a booster seat. When his mom learned that, because of his age, Dawson would be safer in a 5-point harness, she moved him to a safer car seat and made sure it was installed correctly. Just a few weeks ago, Dawson was riding in the car with relatives when someone drove in front of them and caused a 45 mph crash, totaling both cars. One of the adults fractured her collarbone; another suffered a concussion. Dawson bit his tongue and was really scared – but he was unhurt. Dawson’s mom says she is truly thankful she put him in the correct car seat. Because car seats are made to survive only one crash, she has already replaced his old seat and Dawson continues to travel safely in the car.
Dawson’s story can happen to any child. It’s important that every parent know how to keep their children safe on the roads. Here are some quick pointers to keep children safe at every age:
- All infants and toddlers should ride in a Rear-Facing Car Seat until they are 2 years old or until they reach the highest weight/height allowed by the manufacturer. Rear-facing is the safest way to travel!
- Children 2 years to at least 4 years old and 40 pounds should use a Forward-Facing Car Seat with a harness for as long as possible. Keeping a child who weighs more than 40 pounds in a harness is the safest practice, as long as the seat’s weight limits are followed.
- Children whose weight or height is above the forward-facing limit for their car seat should use a Belt-Positioning Booster Seat until the vehicle seat belt fits properly, typically when they are at least 4 feet 9 inches tall and are between 8 and 12 years old. Children using a booster seat should be able to sit reasonably still for an entire trip.
- Children who are old enough and large enough to use the vehicle seat belt alone should always use both Lap and Shoulder Belts for the best protection. Children younger than 13 years should sit in the back seat.
Certified Child Passenger Safety Technicians (CPSTs) are trained to help caregivers make sure their children are traveling safely. Find a CPST near you at http://cert.safekids.org.
by Amy Mullins | Apr 10, 2013
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Check your blood pressure regularly to monitor hypertension.
For World Health Day on April 7, the World Health Organization (WHO) chose to highlight high blood pressure as a major public health concern. This chronic disease is responsible for increasing the risk for heart disease and stroke, which are the leading causes of death in the United States. The Centers for Disease Control and Prevention (CDC) estimate that 68 million (1 in 3 adults) in the United States have high blood pressure, also known as hypertension. Because many people show no signs or symptoms of the disease, hypertension is known as a “silent killer” because people often don’t realize they have it.
Having your blood pressure checked regularly is the only way to know if you have a problem. Checking your blood pressure is easy. Your doctor will do this during regular visits, or you can find an automatic blood pressure machine at most pharmacies and major grocery stores. Do you know what your numbers should look like?
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Blood Pressure Levels
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Normal
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Systolic: less than 120 mmHg
Diastolic: less than 80 mmHg
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At risk (pre-hypertension)
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Systolic: 120–139 mmHg
Diastolic: 80–89 mmHg
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High
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Systolic: 140 mmHg or higher
Diastolic: 90 mmHg or higher
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What Can You Do?
Many factors can influence your blood pressure, which is defined as the force of blood against your artery walls during circulation. Although hypertension risk can be hereditary and tends to increase as we get older, many other factors can be controlled to reduce your risk of developing the disease. The CDC identifies the use of tobacco or alcohol, as well as being overweight, not getting enough daily physical activity, and excessive dietary sodium as controllable risk-factors.
- Take action to manage your weight by reducing excess calories, fat, and sugar.
- Increase your physical activity everyday, even if it is just walking 30 minutes a day.
- If you smoke, stop now.
- If you consume alcohol, do so in moderation.
- Reduce your sodium intake.
Most sodium in the American diet comes from salt added during food processing. The Dietary Guidelines for Americans (2010) recommends reducing daily sodium intake to no more than 2,300 milligrams (mg) for adults, and to no more than 1,500 mg for persons over the age of 51, African Americans, or those with diabetes or chronic kidney disease. Americans can reduce their sodium consumption in several ways:
- Read the Nutrition Facts label for the sodium content of purchased products and look for lower sodium options.
- Consume more fresh foods and fewer processed foods, such as canned soups, cured meats, condiments, and prepackaged meals.
- Eat more home-prepared meals, where you have more control over added salt. Don’t use seasonings that contain sodium.
- When dining out, ask that salt not be added or choose lower-sodium options, if available.
Don’t wait. Check your blood pressure today and talk to your doctor if you are concerned about your risk for developing chronic hypertension. For more information about lifestyle changes and hypertension, click here. For information on reading labels and ideas on how to cook with less sodium, click here.
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The Centers for Disease Control and Prevention, High Blood Pressure. http://www.cdc.gov/bloodpressure/index.htm
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010. http://www.dietaryguidelines.gov
Linda B. Bobroff, PhD, RD, LD/N, professor and Extension nutrition specialist; Department of Family, Youth and Community Sciences; , Nutrition for Health and Fitness: Sodium in Your Diet. Institute of Food and Agricultural Sciences; University of Florida, September 2012. http://edis.ifas.ufl.edu/he696
by Kristin Jackson | Apr 3, 2013
Could this be one of the germiest places in your home?
In 2011, NSF International, an independent, not-for-profit organization, conducted a study with 22 families and analyzed 30 items in their homes. One item that disappointingly made NSF International’s list of the “Top Ten Germiest Places in the Home” was the coffee reservoir. This could be sad news for the approximately 239 million individuals, or 83 percent of American adults, who drank coffee in the US in 2012 (National Coffee Association).
Perk up, coffee drinkers. The good news is the solution is easy: simply clean your coffee maker according to the manufacturer’s instructions and then sanitize. Cleaning will wash/wipe away many bacteria, but sanitizing, according to the National Restaurant Association, is the process of reducing the number of microorganisms that are on a properly cleaned surface to a safe level.
You can sanitize your coffee maker using vinegar. Vinegar can be an effective sanitizing agent for your coffee maker if:
- you use white distilled vinegar (at least 5% acidity).
- the vinegar remains undiluted.
- you heat the vinegar to 130 degrees Fahrenheit or 55 degrees Celsius.
- you leave the heated vinegar on the surface for at least one minute.
Once the vinegar has remained in the coffee reservoir for at least one minute, you can run the vinegar through the coffee maker. In order to remove the vinegar odor and taste, you may want to follow with a few cycles of clean water. Remember, the water must be clean and you should air dry the reservoir or use a clean paper towel to dry.
Now that you know how simple the process is, you are probably wondering how frequently you should take on the task. According to the National Restaurant Association, you should you sanitize:
- after each use
- anytime as necessary
- after 4 hours in use
So now you see how simple it is to keep the coffee maker from being one of the germiest places in your home. To find out other ways to clean and sanitize your kitchen, visit http://edis.ifas.ufl.edu/pdffiles/FY/FY128000.pdf and read Cleaning and Sanitizing the Kitchen: Using Inexpensive Household Food-safe Products. If you have any additional questions or concerns, you can contact your local Family and Consumer Sciences Agent (http://solutionsforyourlife.ufl.edu/map/ ).
References:
NSF International (2004). Top Ten Germiest Places in the Home. Retrieved 26 March 2013 from http://www.nsf.org/consumer/newsroom/fact_top10_germiest_places.asp
ServSafe Essentials 6th Edition. 2011. ISBN-13: 978-0133075687
Janet Buffer, Lydia Medeiros, Mary Schroeder, Patricia Kendall, Jeff LeJeune, and John Sofos; adapted by Amy Simonne for use in Florida with permission. FCS8 OH 2010. Cleaning and Sanitizing the Kitchen: Using Inexpensive Household Food-safe Products. Retrieved 26 March 2013 from http://edis.ifas.ufl.edu/pdffiles/FY/FY128000.pdf
Yang, H., Kendall, P., Medeiros, L., Sofos, J. (2009) Inactivation of Listeria monocytogenes, Escherichia coli O157:H7, and Salmonella Typhimurium with compounds available in households. J. Food Prot. 72(6); 1201-1208
