by Judy Corbus | Jun 27, 2014
“Whew, I’m thirsty!” As temperatures rise, you may be saying that more frequently and for good reason. Better than one-half of our body weight is water and we lose water daily in sweat, urine, and feces. Water converts food into energy, regulates our body temperature, protects and cushions vital organs, and promotes regular bowel movements. In hot weather and during physical activity, it is easy to become dehydrated if we lose more water than we consume. Symptoms of dehydration include: difficulty swallowing, dry mouth due to low saliva production, headaches, fatigue, loss of appetite, dry eyes, muscle cramps, and kidney stones.
Most persons need six to eight cups of fluid every day. If you are eating high-fiber foods or taking a fiber supplement, taking certain medications, especially diuretics or “water pills,” engaging in vigorous physical activity, or the weather is hot and humid, you will need to increase your fluid intake. One-third of healthy persons 65 years or older have mild dehydration. If you have a senior adult in your life, encourage them to drink plenty of fluids to stay hydrated.
In addition to water, include these beverages regularly:
- Fruit juices – 100 percent juice, not a juice drink, which has added sugar. Six fluid ounces a day is enough.
- Low-sodium vegetable juices
- Low-fat or fat-free milk
- Vegetable or milk-based soups
Here are a few tips for adding more fluids:
- Start the day with a cup of water.
- Drink a cup of water about ½ hour before meals.
- Drink a full glass of water with your medications. This is best for most medications, but check with your pharmacist.
- Drink water before heading outdoors for yardwork or recreation. Thirst indicates fluid loss so drink before you feel thirsty. Take frequent water breaks during outdoor activity, especially in heat and high humidity. Drink one to two cups, or more if needed, of water during and after being outdoors.
- Fill a water bottle and carry it with your during the day.
- Eat “juicy” fruits, such as watermelon, peaches, cantaloupe, and honeydew. Chill for a refreshing treat.
What about sports drinks? Sports drinks contain water, sugar for energy, and electrolytes, including sodium, to replace those lost through perspiration. They promote fluid retention and tend to encourage fluid intake because of their taste. They are highly recommended during intense physical activities that last over one hour. For casual activities of less than an hour, water is a good choice for hydration. Be aware that beverages high in sugar, including fruit juices, can cause nausea or gastrointestinal distress. Caffeine or alcohol increase urine output and reduce fluid retention. Carbonated beverages can make you feel full, decreasing the amount of fluid you drink.
So stay hydrated this summer with healthy fluid choices to beat the heat!
Sources: Healthy Eating: Fluids
Casa, D.J., et al. Fluid Replacement for Athletes Journal of Athletic Training. 2000; 35(2): 212224.
by Amy Mullins | May 13, 2014
Parents and guardians across America work hard everyday to put food in the mouths of their families. We all have to make choices in the foods we eat and provide for our children. This process of planning, shopping, and preparing healthy meals is challenging, but especially for those that have limited income and resources. These families that struggle for food security put themselves at risk for a host of nutrition-related chronic diseases including obesity, high blood pressure, cardiovascular disease, and diabetes.
EFNEP teaches families how to shop for healthy foods, plan and cook meals, save money on food purchases, and incorporate physical activity into their lives.
Over 26% of Leon County’s population is living below the poverty level, which is much higher than the 16.5% of Florida’s total population. In addition, a relationship between income level and overweight status has been established. Of the adults in our county that make less than $25,000 per year, over 70% of them are overweight or obese. These are scary statistics that bring the problems of poor nutrition and limited-income to light.
Having access to nutritious food is a good first step toward putting healthy meals on the family’s table. Surprisingly, only 77% of eligible Floridians in 2010 asked for and received assistance through the Supplemental Nutrition Assistance Program (SNAP). Sadly, it seems that a very large number of eligible Floridians are not getting the help that they need to feed their families.
How can parents and caregivers make the most of their food budget and make healthier choices when planning, shopping, and preparing meals? This is where nutrition education can play a key role to ultimately improve the diet and health of the total family. The Expanded Food and Nutrition Education Program (EFNEP) is offered in over 10 counties in Florida, including Leon County, and is designed to empower families to practice and adopt positive nutrition and lifestyle behaviors. Classes are free and consist of a series of 8 interactive lessons that teach adult participants how to shop for healthy foods, plan and cook meals, save money on food purchases, and incorporate physical activity into their lives.
Classes are offered throughout the county at various community sites. If you are interested in starting a class with your group, church, or worksite, or to find out more information about EFNEP, contact Amy Mullins, Registered Dietitian and Family and Consumer Sciences Agent at UF IFAS Leon County Extension, amymullins@ufl.edu or 850-606-5203. Learn more about SNAP eligibility and benefits by visiting http://www.fns.usda.gov/
by Heidi Copeland | May 12, 2014
The President of the United States of America, Barack Obama has proclaimed obesity a national, serious public health issue. As such, he is encouraging all Americans to learn about and engage in activities that promote healthy eating.
How can you get involved? Let’s start with the family meal. There are many benefits to family meals. Families are more likely to eat a nutritious meal when most or all of the family eats together. Plus, families who eat at home have control of portion sizes and ingredient choices. Additionally, children who eat with their families are likely to consume more fruits, vegetables, and whole grains and less fat sugar and empty calories.
Research shows that adolescents are also less likely to smoke, drink, and use illegal drugs during their teen years. Enjoying family meals together enhances family communication and provides opportunities for families to share traditions, recipes and family heritage that can be handed down through each generation. And, family meals improve manners, too!
We are not talking about a Thanksgiving type spread here. A family meal can be breakfast, lunch or dinner. Nutrition experts state the meal does not even have to be enjoyed around the table. The important fact is that it is enjoyed together creating a lifetime of positive memories.
Cooking at home can be an intimidating task, but a rewarding one for you, your family, and your budget. Did I mention health?
Homemade meals are easy once you learn a few cooking basics. Once the basics are understood’ a cook can develop the confidence to be creative and experimental. Using family mealtimes as instructional times can also be a wonderful opportunity for you to teach your children how to cook good, healthy meals too.
Are you wondering how to get started?
The University of Florida, IFAS EDIS publications contain a wealth of information about purchasing, and preparing foods http://edis.ifas.ufl.edu/ (put cooking in the search bar). Another good resource is the Cook it Quick series by Alice Henneman, MS, RD, University of Nebraska Extension in Lancaster County http://food.unl.edu/fnh/cooking-school. Not only will you find quick tips and tricks but you can hone in on cooking techniques as well as find quick, healthy recipes.
Vow to prepare and eat more meals at home. You and your loved ones will be glad you did!
by Kristin Jackson | Mar 17, 2014
Your credit score is the most frequently and widely used method for determining your credit worthiness, but what if a 700 credit score was not just a 700 credit anymore? What if there was a way to try to predict consumer debt delinquency behavior even among those individuals that have 700 credit score? Recent research by Xiao and Yao suggests that where you are in your family life cycle could also be another predictor. Xiao and Yao reviewed 15 different life cycle stages
Check your credit report at annualcreditreport.com
and found the following groups were most likely to be delinquent:
- Young couples with children aged seven
- Middle-aged singles with children age 15 or older
- Middle-aged singles with children under 15
- Middle-aged couples with children under 15
- Older couples with financial dependents
What does this mean for the consumers that fall into these groups? It means that financial institutions, bank and credit unions or alternate financial service providers such as payday lenders, cashing services or high interest lenders may profile you for targeted marketing campaigns. What can you do be proactive and avoid negative or sub par offers as a result of being profiled?
- Check your credit report at https://www.annualcreditreport.com/. (It is the only official government authorized free credit reporting site.)
- Before making a major purchase requiring the use of credit, you may want to know your actual score (Often times this is not free).
- Make sure you understand your credit report and/or score. To learn more, contact the Family and Consumer Sciences Agent in your local UF/IFAS Extension Office.
- Research financial institutions or alternate service providers to insure you are getting the best offer base on your score
Don’t be a victim of profiling any longer. Take action now. For more information on credit scoring, contact your Family Consumer Science Agent.
Read the following publications for more information:
References:
Jing Jian Xiao, Rui Yao, (2014) “Consumer debt delinquency by family lifecycle categories”, International Journal of Bank Marketing, Vol. 32 Iss: 1, pp.43 – 59
by Ginny Hinton | Mar 17, 2014
Moderation is the key with both sugar and sugar substitutes.
Do you use sugar, honey, artificial sweetener, or some combination of them all? Which are better to use? The internet is flooded with myths about sweeteners – both nutritive and low- or no-calorie. Because it’s often difficult to sift through the claims, here’s a quick primer on sweeteners:
There are two types of sugar in American diets. Naturally occurring sugars are found in milk and fruit. Added sugars include any sweeteners with calories that are added to foods or beverages during preparation. One of today’s biggest culprits for added sugar is carbonated soda. Because added sugars contribute extra calories with zero nutrients, the American Heart Association recommends that everyone try to limit the amount of added sugars in their diet. One way to do that is by using artificial sweeteners.
Artificial or non-nutritive sweeteners are often used for weight control or diabetes management. Because they aren’t carbohydrates, these sweeteners don’t raise blood sugar levels. Approved non-nutritive sweeteners have to pass rigorous government safety assessments before being accepted for sale. They can be safely consumed by the general public and do not cause or increase the risk of cancer or other health conditions. They may help with weight management when used as part of a sensible meal plan. Many rigorous studies support the safety of various non-nutritive sweeteners, including over 200 studies on aspartame alone.
High fructose corn syrup is a sweetener made from corn starch. It has the same calories per tablespoon and very similar effects on blood levels as sugar. Honey is a caloric, or nutritive, sweetener that is often promoted as a healthier option than table sugar or sugar substitutes. Its vitamin and mineral content is actually very similar to sugar and both sugar and honey end up in the body as glucose and fructose.
The bottom line is that moderation is the key with both sugar and sugar substitutes. It’s important with sweeteners to look beyond the hype. In the end any processed foods, with or without sugar substitutes, generally don’t offer the same health benefits you get from foods like fruits and vegetables.
References:
Mayo Clinic Staff, Artificial Sweeteners and Other Sugar Substitutes (October 9, 2012). http://www.mayoclinic.com/health/artificial-sweeteners?MY00073
Junod, Suzanne W., Sugar: A Cautionary Tale (May 21,2009). http://www.fda.gov.
CFSAN/Office of Food Additive Safety, FDA Statement on European Aspartame Study (April 20, 2007). http://www.fda.gov
International Food Information Council Foundation, Facts About Low-Calorie Sweeteners, (August 2012). www.foodinsight.org.
American Diabetes Association, Artificial Sweeteners (February 16, 2011). www.diabetes.org/food-and-fitness/
Food and Drug Administration, High Fructose Corn Syrup: Questions and Answers (April 17, 2013). http://www.fda.gov
Hirsch, Larissa, Are Artificial Sweeteners OK to Consume During Pregnancy? (August 2009). http://kidshealth.org
Low Calorie Sweeteners Webinar powerpoint (2011). https://connect.extension.iastate.edu/fffcop?launcher=false.
American Heart Organization, Non-Nutritive Sweeteners (Artificial Sweeteners) (December 13, 2012). http://www.heart.org?HEARTORG
by Dorothy C. Lee | Mar 3, 2014
Be Heart Smart – Make Heart-Healthy Choices
The Centers for Disease Control and Prevention estimate that about 600,000 people die of heart disease in the United States each year. Heart disease is the leading cause of death for both men and women in the United States.
Eating habits are something we acquire as we grow up. Over the years, family eating habits have changed drastically. There is less emphasis given to well-planned family meals. American food habits are leaning more toward meals eaten away from home, and more reliance on fast food, convenience foods, and high-sugar, high-salt snacks.
The food choices we make today are important to our nutritional well-being tomorrow. A diet low in saturated fat and cholesterol and high in fruits and vegetables and grain products that contain some type of dietary fiber may reduce the risk of heart disease.
Be Heart Smart. Make heart-healthy choices at every meal. Basic steps to a heart smart diet are simple and easy:
- Select whole grains and cereals
- Eat a wide variety of fruits and vegetables
- Limit sodium intake
- Use oil products made from unsaturated vegetable oils instead of saturated oils like coconut and palm kernel
- Select cooking methods that are lower-fat alternatives to frying, such as grilling, baking, broiling, or microwaving
- Choose lean meat, poultry, and fish
Your health is your most precious possession. A healthy diet is only one part of a heart-healthy lifestyle. Physical activity is another important component. The American Heart Association physical activity guidelines recommend some type of aerobic exercise daily, and walking, dancing, biking, swimming, or gardening are good examples. Be sure to consult your physician before starting any exercise program.
We are all concerned about maintaining good health. Developing good eating habits based on moderation and variety, plus physical activity, can help keep, and even improve, your health.
For more information, visit the University of Florida Solutions for Your Life website, http://www.SolutionsForYourLife.com.
Reference: http://www.heart.org
“Whew, I’m thirsty!” As temperatures rise, you may be saying that more frequently and for good reason. Better than one-half of our body weight is water and we lose water daily in sweat, urine, and feces. Water converts food into energy, regulates our body temperature, protects and cushions vital organs, and promotes regular bowel movements. In hot weather and during physical activity, it is easy to become dehydrated if we lose more water than we consume. Symptoms of dehydration include: difficulty swallowing, dry mouth due to low saliva production, headaches, fatigue, loss of appetite, dry eyes, muscle cramps, and kidney stones.
