by Laurie Osgood | May 3, 2017
Mother’s Day is Sunday, May 14, 2017, and it is a great time for us to celebrate our hard-working mothers. It is also a good time to talk to your mother about her health history. Knowing your mother’s health history may help improve your own health.
According to the Centers for Disease Control (CDC), a family health history is a record of the diseases and health conditions in your family. They advise you to collect information about your entire family, including any major medical conditions so you can provide your doctor with an accurate picture of your family’s health history and genetics.
8 IMPORTANT QUESTIONS TO ASK YOUR MOTHER:
- HOW’S YOUR HEART? According to the American Heart Association, heart disease is the number one killer of women, and the genetic risk is high. Although you probably know if your mother has had a heart attack in her lifetime, you may not know if other family members have suffered from high blood pressure or heart disease.
- HAVE YOU EVER HAD CANCER? It is important to know if your mother or anyone in her family has had a cancer diagnosis, but it is also essential to know what type of cancer, when it occurred, and what type of treatment was required for their cancer. This will help your doctor determine when to suggest certain screenings.
- DO YOU HAVE ANY HISTORY OF TYPE 2 DIABETES? Type 2 diabetes is one of the diseases that can be passed down to you from your mother. If your mother has ever been diagnosed with diabetes, that information must be included in your medical history.
- WHAT WAS YOUR PREGNANCY LIKE? Pregnancy-related conditions like gestational diabetes, pre-eclampsia, and fertility issues can be inherited.
- WHAT WAS MENOPAUSE LIKE? Daughters can expect to reach menopause around the same time as their mother did. Some of the symptoms of menopause can be difficulty sleeping and hot flashes. These symptoms can be eased with foods rich in Omega 3s, such as fish oil, walnuts, seafood, and spinach.
- HAVE YOU EXPERIENCED ANY MENTAL HEALTH DIFFICULTIES? Mental health issues can be inherited as well, so this information should be included in your family history.
- HAVE YOU EVER HAD EYE PROBLEMS? Glaucoma is a disease that may typically appear in older adults. Heredity is known to play a key role in all types of glaucoma.
- DO YOU HAVE OSTEOPOROSIS SYMPTOMS? A family history of bone density problems can indicate your own chances of developing osteoporosis or other bone difficulties as you get older.
Conversations about health can be particularly difficult between parents and children, as they are not the normal topic of conversation on Mother’s Day. However, knowing your mother’s health history can help you take better care of yourself and can be an opportunity to improve the health of the next generation in your own family.
Resource: https://www.cdc.gov/features/familyhealthhistory/index.html
by Amy Mullins | Apr 3, 2017
It’s no secret that exercise is good for you and can improve your life in so many ways. The idea of exercise can be daunting for some people, especially if you’ve never done it on a regular basis. You don’t have to go to the gym and lift weights or run a half -marathon to “exercise.” It’s important to keep in mind that many different types of physical activity can be considered exercise and can get you on the path to feeling great every day.
Benefits of physical activity include:
- Increasing your chances of living longer
- Feeling better about yourself
- Decreasing your chances of becoming depressed
- Sleeping well at night
- Moving around more easily
- Having stronger muscles and bones
- Achieving and maintaining a healthy weight
- Being with friends or meeting new people
- Enjoying yourself and having fun!
Consider some new ways to become active such as:
- Volunteering within your community
- Taking group walks around the neighborhood
- Taking up gardening and growing vegetables or flowers
- Doing stretches and chair exercises throughout the day and while watching TV or on the computer.
The idea is to find FUN activities that will keep you moving, active, and engaged. If you decide to start a more rigorous exercise regimen, make sure to ask your doctor first.
Always keep proper hydration in mind, especially when exercising outdoors during the summer heat. Dehydration is a leading cause of hospitalization and serious health problems for older adults. Signs and symptoms of dehydration include headaches, constipation, muscle cramps, dry mouth, sleepiness, and rapid heart rate. It’s important to hydrate yourself with at least eight 8-oz. cups of water during the day. Stay ahead of the game and don’t wait until you’re thirsty to drink… by then, you are already dehydrated.
The National Institutes of Health, National Institutes on Aging recommend making these five tips a priority everyday:
- Try to be physically active for at least 30 minutes on most or all days of the week
- Eat plenty of fruits and vegetables
- Choose foods that are low in added sugars, saturated fats, and sodium
- Pick whole grains and lean sources of proteins and dairy products
- Practice all four types of exercise: endurance, strength, balance, and flexibility
For more information about exercise, hydration, nutrition, and safety for older adults, visit https://go4life.nia.nih.gov/.
by Heidi Copeland | Apr 3, 2017
Earth Day: an issue of sustainability!
Have you ever thought about Earth Day, you know, that one day a year that falls on April 22nd?
Earth Day was founded in 1970 by Gaylord Nelson, a U.S. Senator from Wisconsin, and sought to focus on the environment and how we can create healthy and sustainable surroundings. Almost a half-century later, the principals of Earth Day remain the same, and we continue to come up with ways to preserve, or make our environment a sustainable one.
As a consumer, what can we do to practice environmental sustainability?
We have many opportunities, Take food for instance. As a nation not only are we becoming super-sized but so is our food-related waste.
In August of 2012, the Natural Resources Defense Council (NRDC) issued a paper explaining that America Is Losing Up to 40 Percent of Its Food from Farm to Fork to Landfill. Yes, that is right; nearly 40 percent of our food supply is wasted (yet, one in eight Americans struggles to put food on the table).
The reasons for such waste are multifaceted; however, consumers are a major contributor to the problem. Key findings include:
The average American family of four ends up throwing away an equivalent of up to $2,275 annually in food.
In average American households, 2/3 of household waste is due to food spoilage:
40 percent of fresh fish
23 percent of eggs
20 percent of milk
Citrus fruits and cherries top the list for fruits, and sweet potatoes, onions, and greens are commonly wasted vegetables
Other household waste includes:
cooking too much
serving too much
over purchasing
plate waste
holiday celebrations
Wasted food also translates into wasted natural resources. It takes energy, water and farmland to grow, transport, and store food. Additionally, food waste is the single largest component of solid waste in U.S. landfills. By wasting less food, each of us can be an essential component in solving this increasing problem.
In 1917, the U.S. Food Administration distributed war effort posters in hopes of convincing the public to conserve food resources with expectations that this campaign would maintain an adequate supply of food for the troops fighting wars as well as for American households.
These century old practices are applicable today.
- Buy it with thought! We can be mindless in the way we purchase food in much the same way we can be mindless in how we eat our food. Make thoughtful purchases, as wise choices are better for both our planet and our body.
- Cook it with care. In the end, checking items we have on hand, planning menus and shopping with care makes us mindful and aware.
- Use less wheat & meat. In fact, Meatless Mondays was a sustainable war effort too! Practicing this use less effort provokes mindful eating of resource intense products.
- Buy local. Hardly a buzzword, the idea has been around for a long time. By mindfully purchasing local products, we are not stuffing items into our grocery carts without reflection on where the food comes from.
- Serve just enough. Choose My Plate, https://www.choosemyplate.gov/MyPlate gives a great visual representation of the foods each of us need on our plate. Not only can serving enough help our wallet, but it can help our waistline!
- Use what is left. Using what we have is a wise use of resources for both Mother Nature, personal finances and our health. Try eating your leftovers instead of throwing them into the landfill.
Norman Vincent Peale says, Change your thoughts and you change your world. Can the same thinking apply to our behavior? If each and every one of us made a small behavior change it could help change the world and make us better stewards of our environment, not just on April 22nd, but every day.
FOR MORE INFORMATION:
https://www.nrdc.org/issues/food-waste
http://www.nrdc.org/living/eatingwell/saving-leftovers-saves-money-resources.asp
by Angela Hinkle | Apr 2, 2017
Wedding showers, baby showers, graduation parties – let’s face it, about half the celebration is based on the food that is served. Trays and plates of tasty morsels include a variety of colors, textures, sizes, and tastes. Why not include some healthy, whole grain options to join in on the fun?
Whole grain foods contain the whole edible part of the plant – the bran, endosperm, and germ. Consuming whole grains offers many health benefits like reducing risk of heart disease, type 2 diabetes, and some cancers. Look for 100% whole grain on a package or “whole” as the first item in the ingredient list. Think of whole grain party foods as an extra “present” to give new moms, graduates, and engaged couples a healthy boost.
Try serving whole grain crackers topped with your favorite cheese and herb, whole grain pancakes or French toast with fruit, oatmeal cookies, ham and grainy mustard on mini whole grain rolls, finger sandwiches on whole grain bread cut into festive shapes, or popcorn (a whole grain) with a dash of chili powder, cumin, and garlic. Click kingarthurflour for even more whole grain party ideas.
Here’s a light spring side salad with a whole grain sure to please guests at your next shower.
Spring Grain Salad
1 Cup cooked brown or wild rice or whole grain barley, bulgur, couscous, or other grain
6 Cups spinach or kale, stems removed
1/4 Teaspoon each salt and pepper
1/4 Cup fresh mint leaves
1/3 Cup lemon juice
1/4 Cup olive oil
1 Garlic clove, finely chopped
1 Pint grape or cherry tomatoes, halved
1/2 Chopped cucumber (preferably seedless)
3/4 Cup mozzarella cheese, small dice (optional)
- In a food processor, combine the spinach and mint and process until finely chopped, scraping down sides of the bowl, if necessary.
- In a large bowl, whisk together the lemon juice, oil, garlic, salt, and pepper. Add the whole grain of choice, spinach mixture, tomatoes, cucumber, and cheese. Toss to combine.
To incorporate whole grains into your shower days and every day, go to MakeHalfYourGrainsWhole.
And the next time you get the whole gang together, go whole grain!
by Dorothy C. Lee | Mar 13, 2017
March 10 – 16, 2017 is National Salt Awareness Week. Salt is the main source of sodium in the American diet. Sodium is a mineral only needed by the body in small amounts. It is found in foods, mostly as sodium chloride.
Sodium has an important role in maintaining good health, however, over-consumption of sodium may lead to chronic diseases. According to the American Heart Association, Americans consume more than twice the recommended daily amount. The US Dietary Guidelines recommended amount is 1,500 milligrams a day. Most Americans consume 3,400 milligrams a day.
Sodium occurs naturally in some foods, but most of the sodium in the American diet comes from processed foods, restaurant meals, and as seasonings. Table salt is composed of sodium and chloride elements. One teaspoon of salt contains 2,000 milligrams (mg) of sodium.
For a healthful diet, it is important to eat a variety of foods. Choose a varied diet that has only a moderate amount of sodium.
When shopping, read the labels on food items. Select the foods with the lowest levels of sodium. To cut down on sodium in your diet, use these foods less often:
- Canned and processed convenience foods
- Salty snacks and crackers
- Processed cheeses
- Salted, smoked, or cured meats
- Pickled or canned fish
- Canned soups and meats
- Pickles, sauerkraut, relishes
- Ingredients used in home baking and cooking (baking powder, soda, and MSG)
Another way to cut down on sodium is by using less salt in cooking. Use herbs and spices for seasoning instead of salt. Flavor is a very important component in the enjoyment of food. A famous gourmet once said, “Flavor is the soul of food; and herbs, seasonings and spices are the soul of flavor.” Remove your saltshaker and replace it with an herb shaker. A healthy alternative seasoning to sodium, herbs and spices add zest and flavor to food.
When dining out, select broiled poultry, fish, or other broiled or grilled meat entrees. Request foods be prepared without salty seasonings. Order green salads with oil and vinegar dressing or ask for the dressing to be served on the side.
Varieties of salt substitutes are available in the spice section at your grocery store. Potassium chloride is the major component of these products. Check with your doctor before using salt substitutes.
Try these recipes and see how tasty foods low in salt can be:
All-Around Mix
2 teaspoons garlic powder
2 teaspoons onion powder
2 teaspoons paprika
2 teaspoons white pepper
2 teaspoons dry mustard
1 teaspoon ground celery seeds
Use to season salads, meats, poultry, or vegetables.
Shake and Make
2/3 cup nonfat dry milk powder
½-teaspoon pepper
½-teaspoon dry mustard
2 teaspoons low-sodium chicken-flavored bouillon granules
½-teaspoon poultry seasoning
Use as a crispy coating for fish, poultry, or meats. Cook according to recipe. About 2/3 cup is enough for one chicken or several fish fillets.
References
Mankato Health Program Foundation Inc., Mankato MN
American Heart Association, heart.org
For further information, contact:
Dorothy C. Lee, C.F.C.S.
UF/IFAS Extension Escambia County
3740 Stefani Road
Cantonment, FL 32533-7792
(850) 475-5230
dclee@ufl.edu
by Laurie Osgood | Mar 13, 2017
Looking for a colorful and fresh side dish? Then you should try roasting your vegetables! Roasted vegetables are quick, easy, and flavorful. When roasted, vegetables become brown and crisp on the outside, making their natural sugars caramelize. This caramelization process makes the vegetables sweet and full of flavor. An added bonus of roasting your vegetables is that they require very little prep time.
Vegetables are an important part of our diet. The US Dietary Guidelines recommend that fruits and vegetables fill half our plate (USDA, 2015). Vegetables are packed with vitamins, minerals, and fiber, and are low in calories.
SOME SEASONAL VEGETABLES THAT ARE DELICIOUS WHEN ROASTED:
- Whole Cauliflower: Pull all the leaves off and remove part of the core. Add 1 tbsp. of olive oil into a pan, add the whole cauliflower, cut side down, and add salt and pepper. Roast at 400ºF for 45 minutes to an hour, until well-browned on the outside.
- Asparagus: Trim off the tough ends and put the spears in a pan with 1 tbsp. olive oil, salt, and pepper. Roast at 400ºF for 10-15 minutes, depending on thickness.
- Green Beans: Just like the asparagus. Trim off the tips, toss with 1 tbsp. olive oil, salt, and pepper. Add to pan, and roast at 400ºF for 15 minutes.
- Broccoli: Trim off the leaves and cut up into florets. Add 1 tbsp. olive oil, salt, and pepper. Roast at 400ºF for 35 minutes. When roasting broccoli, the florets will end up singed a bit, but the stalks will become soft, sweet, and delicious.
- Carrots: Peel carrots; cook them whole or split in half lengthwise. Add 1 tbsp. olive oil, salt, and pepper. Roast at 400ºF for 30-40 minutes.
- Brussels sprouts: Trim off the ends, toss with 1 tbsp. olive oil, salt, and pepper, and roast at 425ºF for 40 minutes. The sprouts will be crispy and wonderful when roasted.
Resources:
2015–2020 Dietary Guidelines for Americans: https://health.gov/dietaryguidelines/2015/
Florida Department of Agriculture and Consumer Services, Fresh from Florida website http://www.freshfromflorida.com/Food-Nutrition/Buy-Fresh-From-Florida
