by Ricki McWilliams | Nov 16, 2013
The Season of Hallothanksmas is upon us. Yes, I know what you’re thinking: treats, meats, and delicious eats. But let’s shift our way of thinking. What if we turn our focus to family, friends, and making great memories? Here are three things to think about this holiday season:
1. Portion control – Have you noticed how portion sizes keep getting bigger with the option to “super-size?” Some portion sizes have increased so much that they now equal the amount recommended for the entire day. With this growth have come increases in waistlines and body weight. Start with figuring out how big your portions really are. Pour/place in a dish the amount you would normally eat then use a measuring cup to find out how much you are actually eating. Take the Portion Distortion Quiz now.
Basic guidelines when measuring portions:
1 cup = baseball
½ cup = light bulb
1 oz or 2 tbsp = golf ball
1 tbsp = silver dollar
3 oz chicken or meat =deck of cards
3 oz fish = checkbook
2. Some easy ways to keep your commitment to healthful eating: Pack your shopping cart with plenty of fresh vegetables like sweet potatoes, winter squash, broccoli, carrots, and green beans. Apples, cranberries, and pears combine easily for a tasty salad, fruit crisp, or topping for the turkey. Reduce fat and calories without sacrificing the taste with these quick substitutions: two egg whites for one egg; low-sodium, fat-free broth in your mashed potatoes; cutting back on added butter or margarine; applesauce for oil, margarine, or butter when baking. Use fat-free yogurt, sour cream, and whipped topping for dips, sauces, and pie toppings. Try sliced almonds in place of fried onion rings for a crunchy topping. Replace regular with reduced-fat or low-fat cheese for salads and casseroles. Substituting ingredients can change the texture of the finished product so be sure to start with small changes.
3. Going to a gathering? With a little preparation, you can still keep off the extra holiday pounds. If you plan on treating yourself later, start your day with a small meal that includes whole grains, fruit, low-fat or fat-free dairy, and protein like eggs, ham, or peanut butter. Don’t starve yourself beforehand. Rather, eat a small, lower-calorie meal or snack so you don’t overdo it at the party. Choose carefully and decide among foods you definitely will eat, those you will sample, and those you will skip. Don’t rush to eat. Socialize and settle into the festivities before you eat. Move your socializing away from the buffet or appetizer trays so you don’t nibble unconsciously.
Sources: www.eatright.org; http://myplate.gov/
by Marjorie Moore | Nov 5, 2013
Store homemade pumpkin pies in the refrigerator.
To refrigerate pumpkin pies or not to refrigerate? That is the question. You have seen pumpkin pies in the bakery section of supermarkets not refrigerated and you wonder if you can do the same at home. Unfortunately, homemade pumpkin pies need special care to prevent foodborne illness. Pumpkin pies are a custard-style pie made by using potentially hazardous foods such as eggs and milk. Food temperature controls are especially important with foods classified as potentially hazardous.
Pumpkin pies also have a high moisture and protein content. They must be kept at a refrigerated temperature of 41° F or cooler. If the pies are left out of the refrigerator for more than 2 hours, bacteria grows more rapidly and can cause a foodborne illness.
When cooking, make sure to test your pies for doneness by inserting a clean knife in the center. The knife should come out clean. Remove the pies from the oven and allow them to cool at room temperature for about 30 minutes. After they have cooled, cover and refrigerate to keep them cold.
So, why are pumpkin pies displayed at room temperature at the supermarket? These pies are formulated with shelf-stable ingredients, such as preservatives, that prevent harmful bacteria from growing. Commercial pies must be properly labeled, “approved by the Food and Drug Administration”. They will carry the letters “RT”, which means they meet the guidelines required for display at room temperature. The label will also give a “sell by” or “use by” date. Even these pies should be refrigerated for storage at home especially after they have been cut.
Additional pie safety tips include making sure you purchase clean, refrigerated and uncracked eggs. Keep hands clean by washing them with warm water and soap before handling ingredients. Also, wash utensils, equipment and work surface area with hot soapy water before and after contact with eggs. Never leave milk or eggs out of the refrigerator for more than two hours.
Enjoy those traditional holiday feasts, but keep them safe!
by Judy Corbus | Oct 25, 2013
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Give nutritious, tasty foods and non-food items for Fall treats.
With Halloween and Fall Festivals just around the corner, what goodies are you planning to give out? Try nutritious, tasty foods and non-food options, including items that get children up and moving to use the extra calories they consume. Think outside the box when choosing treats for trick-or-treaters or party-goers. The calories in all those bite-size Halloween treats add up quickly. Four “bite size” chocolate bars contain approximately 320 calories, 25 jelly beans have 140 calories, and 20 pieces of candy corn add up to 100 calories.
There are other treats that are lower in fat and sugar and may provide vitamins, minerals, and fiber. Set a good example by passing out healthy treats like these instead of candy:
- cereal bars
- snack packets of dried fruit, baked pretzels, nut and seeds (e.g. peanuts*, unsalted almonds, sunflower seeds or pumpkin seeds)
- trail mix*
- packages of low-fat crackers with cheese or peanut* butter filling
- animal crackers
- goldfish-type crackers
- graham crackers
- 100-calorie packs of various products
- beef or turkey jerky
- single-serve boxes of ready-to-eat cereal
- mini boxes of raisins and chocolate-covered raisins
- fig cookies
- sugar-free gum or hard candy
- gummy candies made with real juice
- individual juice drinks (100% juice)
- pudding cups
- gelatin cups with fruit
- applesauce cups
- single-serve packets of low-fat microwave popcorn
- sugar-free hot chocolate or apple cider packets
*Be careful of peanut and tree nut allergies.
If you choose candy for treats, look for those that are lower in fat and sugar. Choose bite-size candy bars based on the least amount of fat and calories per serving. In addition, consider healthier dark chocolate versions.
Non-food Treats: Children also will enjoy non-food treats** like those typically given in birthday goodie bags:
- small toys and pocket-sized games
- glow sticks
- costume jewelry (plastic rings, necklaces, and bracelets)
- funny Halloween glasses
- false teeth
- miniature magnifying glasses
- tiny decks of cards
- small stuffed animals
- pencils
- pencil toppers and fancy erasers
- markers
- stickers, including reflective safety stickers
- rub-on or stick-on temporary tattoos
- bookmarks
- crayons
- coloring tablets
- paint brushes
- pages from coloring books
- children’s magazines or comic books
- bottles of bubbles
- coins (pennies, nickels, dimes)
- fake money
- whistles
- toothbrushes
- used books
- coupons from a yogurt store or juice bar
**Some treats fit all ages, but small items should be limited to kids over age three.
Treats to Promote Activity: Encourage kids to be more physically active by giving small, inexpensive toys to get them up and moving.
- a bouncy ball
- a jump rope
- sidewalk chalk for drawing a hopscotch or foursquare game
- a beanbag for hacky sack
- a plastic or foam flier
Inspect all Halloween treats before children eat them. When in doubt, throw it out! Inventory your children’s candy, and don’t let them eat too many treats at once. Let kids choose a few pieces of candy to eat on Halloween night and then eat a few pieces each day after that.
Combine a treat, such as a miniature candy bar, with a healthy snack like an apple. Make sure the child eats the apple first so they are less hungry for the treat. This provides them with the health benefits of the apple while teaching them healthier eating habits.
Most candy has a long shelf-life. Put the “treat stash” out of children’s reach and limit them to eating about two pieces of candy a day. Larger treats, such as chocolate candy bars, can be cut into smaller pieces and frozen. Pull them out weeks or months later for some bite-sized treats.
Kids with diabetes can have a few sweet treats, too. The rule is moderation with foods high in carbohydrate, including sweets and starches. Suggest the child choose a few favorite treats and trade in the rest for money or a present.
Show children how much you care about them. Give them treats that help them choose wisely today and begin a lifetime of healthy habits.
Source: Healthy Halloween Treats, Clemson University Cooperative Extension, http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/life_stages/hgic4112.html.
by Angela Hinkle | Sep 30, 2013
Nutty for Peanut Butter
Peanut butter is a versatile food which has soared beyond being jelly’s side kick on bread. Peanut butter can be used as a snack, as part of a full meal, in baking, and yes, even in cooking. It’s an economical source of protein and it is a wonderful food to pack on the go because it won’t spoil as quickly as most animal proteins will.
Even though most people think of them as nuts, the peanuts which are ground up to make peanut butter, are part of the legume family. Peanut butter is packed with heart-protecting mono and polyunsaturated fats – which are the “good”, cholesterol lowering fats. Also the ratio of saturated fats to unsaturated fats puts peanut butter right up there with olive oil. Do keep in mind, however, that these fats are also what make peanut butter a high calorie food. Like other yummy foods, moderation is key so try to limit yourself to about 2 tablespoons – about 180 calories.
Peanut butter is a good source of protein, and essential vitamins and minerals which include Vitamin E, niacin, and magnesium. On average, 2 tablespoons of peanut butter has about 8 grams of protein which helps contribute toward your daily protein needs and it provides energy while keeping you feeling full. Those two tablespoons of peanut butter also have about 2 grams of fiber (about 3 grams if you eat the crunchy). If you eat peanut butter with a fruit or whole grain bread, it can really boost your daily fiber intake.
For tasty ideas, look for peanut butter recipes like: yogurt peanut butter dip with fruit, Thai noodle dishes with peanut butter, peanut butter granola, and peanut butter smoothies. Peanut butter is consumed in 90 percent of households in the USA and Americans eat enough peanut butter in a year to make more than 10 billion peanut butter and jelly sandwiches. Most of us don’t outgrow our love of peanut butter. You’re never too old for peanut butter, so go nutty.
For more information about peanut butter, contact your local UF/IFAS Extension office.
by Amy Mullins | Sep 11, 2013
With healthy lifestyle changes, many people with pre-diabetes can restore their blood glucose to normal levels.
Chances are, most of us have a friend or family member who is diabetic. Type-2 diabetes develops when the body is unable to use the hormone insulin properly, causing blood glucose to stay high after eating (hyperglycemia). If left untreated, hyperglycemia can cause serious complications such as heart disease and stroke, high blood pressure, kidney disease, nervous system disease and even amputations and blindness. The American Diabetes Association reports that diabetes is responsible for more deaths in the U.S. per year than breast cancer and AIDS combined.
According to the Centers for Disease Control (CDC), almost 26 million Americans already have diabetes and another 79 million (35% of our population) have a condition known as pre-diabetes. Pre-diabetes is a condition where blood glucose levels are not quite high enough to be diabetic, but are definitely at a level to cause concern. It is reported that 15% to 30% of people with pre-diabetes will likely develop type 2 diabetes within five years.
So, what is behind this diabetes epidemic? It turns out that the increase in diabetes and pre-diabetes cases mirrors the increased number of overweight and obese Americans. The CDC reports that 80% to 90% of people with type-2 diabetes are also considered overweight or obese.
The good news is that with healthy lifestyle changes, many people with pre-diabetes can restore their blood glucose to normal levels. A 3-year diabetes prevention study of over 3,000 subjects, conducted by the Centers for Disease Control (CDC), demonstrated the power of maintained weight loss in lowering the risk for type-2 diabetes. Participants that adopted healthy eating habits (like reduction of dietary fat) and increased physical activity (150 minutes minimum equivalent to brisk walking) were able to reduce their body weight by 7%. This modest, and sustained, weight reduction significantly improved the body’s ability to use insulin and process glucose, lowering the risk of type-2 diabetes.
Often, people with pre-diabetes do not show any symptoms and may not even know there is cause for concern. The American Diabetes Association recommends that if you are overweight (BMI>25) with one or more of the following risk factors you should be tested by your health care provider:
- Older than age 45
- Physically inactive
- A parent, brother, or sister with diabetes
- African American, Alaska Native, American Indian, Hispanic, Pacific Islander
- History of gestational diabetes or had >9 lb. baby
- High blood pressure (140/90 or higher)
- HDL cholesterol <35mg/dL or triglycerides >250mg/dL
- History of polycystic ovary syndrome
- History of cardiovascular disease
If you are pre-diabetic, making wise lifestyle changes can drastically improve your health and delay or prevent type-2 diabetes. Remember to talk to your doctor before making any major changes to your diet or exercise patterns. Consider these tips to improve your weight management:
- Eat less fat, especially saturated and trans fats (fatty meats, whole milk and dairy products, processed bakery items, margarine, fried foods)
- Eat more whole grains and beans to increase your fiber
- Eat a variety of fruits and vegetables (fresh is best, but frozen or canned count too)
- Reduce processed foods with added sugars and sodium
- Keep an eye on portions to reduce your volume or calories (and fat!)
- Eat several small meals and snacks throughout the day instead of eating large meals
- Stop eating when you feel satisfied
- Drink water throughout the day!
- Get up and be active! Start a walking program slowly, then pick up the pace
If you want to learn more about preventing and managing pre-diabetes, visit
http://www.cdc.gov/diabetes/consumer/index.htm
If you don’t know what your Body Mass Index (BMI) is, check out the CDC BMI Calculator
Interested in Healthy Meal Planning and Cooking with Diabetes? Sign up for a 2-hour workshop offered on the following dates:
October 9th 6:00 pm at the Leon County Extension Office (call 850-606-5200 to register)
October 14th 6:00 pm at the Wakulla County Extension Office (call 850-926-3931 to register)
October 29th 6:00 pm at the Liberty County Extension Office (call 850-643-2229 to register)
Nov. 12th 6:00 pm at the Jefferson County Extension Office (call 850-342-0187 to register)
by amandangriffin | Sep 10, 2013
Wouldn’t it be great to have dinner ready tonight when you walk in the door? Can you smell the aroma of the roast, potatoes, carrots, bell pepper, and onion as you open the front door of your home? Slow cookers make having dinner on busy days or after work quick and easy.
There are various types of slow cookers. You can buy slow cookers with multiple crocks. The multiple crocks are great for game day parties to hold chili, cheeses, or dips! Some slow cookers have different heat settings like high, medium, and low and need to be turned off manually. Others have actual temperature settings or timers that shut off or switch to a warming setting automatically.
Use a slow cooker to have dinner ready for your family when you get home.
Some benefits of the slow cooker include:
1. Your kitchen does not get as hot as it does using the oven.
2. The low heat tenderizes less expensive, leaner cuts of meat and reduces shrinkage.
3. You can transport your food in the same crock, thus keeping the heat in the food. When you use the oven, you have to remove the food from the heat source, resulting in much heat loss en route to your destination.
Slow cookers do have some disadvantages as well. Some vitamins and minerals are lost from vegetables due to the long slow cooking process. When foods are cooked quickly at a high temperature, the enzymes are deactivated so there are minimal nutrients lost. So, if you plan on using your slow cooker for vegetables, give them a quick blanch to keep from losing too many nutrients.
Cleanup is easier with the slow cooker, especially if you use the bag inserts available from your local grocer. The slow cooker is easily stored out of the way and is a great way to “fix it and forget it” until it is time to eat. I wish I had something cooking in mine right now!
For more information on the slow cooker:
FCS80001/FY1288: Keeping Food Safe: Preparing and Cooking
FCS80001-Span/FY1292: Manteniendo los alimentos seguros
The Season of Hallothanksmas is upon us. Yes, I know what you’re thinking: treats, meats, and delicious eats. But let’s shift our way of thinking. What if we turn our focus to family, friends, and making great memories? Here are three things to think about this holiday season:
