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, PhD, RDN | 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
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 Kendra Hughson | Aug 9, 2013
Arriving home after work, the race against the clock begins. I have only two hours to get dinner on the table and to get my family fed, bathed, and in bed. But, what do I make for dinner? I need something that is quick, easy, and my family will eat.
Use a slow cooker to have dinner ready when you get home.
Preparing healthy meals at home doesn’t need to take a lot of time. Planning will go a long way to help save you time. Good nutrition doesn’t just happen; you have to plan for it. Start by creating a weekly meal calendar and shopping list. This will help you save time and money. For mealtime emergencies, keep a well-stocked pantry and plenty of frozen fruits and vegetable on hand in the freezer.
- Choose foods with faster cooking times: ground meat, tender cuts, chops, or fish. Vegetables and meat cut into small pieces will cook very quickly in a stir-fry. Canned and frozen vegetables make quick side dishes.
- Make extra food when you have time. On weekends, make double or triple batches to stock your freezer with main dishes. Soups, sauces, and casseroles work well to freeze for later use. Cook dried beans, meat, and pasta to freeze for use in meals during the week.
- One-dish meals like fajitas, salads, sandwiches, and casseroles are a great way to include a variety of nutritious foods at dinner time. Use a slow cooker to have dinner ready when you get home. One-dish meals save time on clean-up, too.
- Save time and money by incorporating “planned-overs” into your menus. Pack leftovers for lunches the next day. Use leftover chicken in salads, soups, quesadillas, or pasta dishes.
Preparing healthy meals may take some planning and effort but can be quick and easy. Now, if I could just figure out what to do about my picky eater…
To learn more about healthy cooking, sign up for the Fabulous Foods cooking series beginning in August. For more information about the cooking class or making healthy meals, contact the UF/IFAS Leon County Extension office at 850-606-5200 or contact Kendra Zamojski at Hughson@ufl.edu
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Create Your Own Casserole or One-Dish Meal:
It is easy to make a casserole or one-dish meal with items that you have on hand. Choose one or more ingredient(s) from each of the following categories:
- 1½ to 2 cups cooked or canned meat, chicken, fish, eggs, dried beans, peas
- 1½ cups vegetables (e.g. tomatoes, green beans, potatoes, broccoli, peas, cabbage)
- 1 to 1½ cups cubed bread, cooked rice, or pasta
- 1 to 1½ cups liquid ingredients (e.g. cream soup, tomato soup or sauce, cheese sauce, white sauce, evaporated milk, or shredded cheese plus milk)
- Other optional ingredients for flavor (e.g. onion, spices, herbs)
Mix ingredients thoroughly and cook in the oven or on the stove top. If you cook in the oven, place the ingredients in a covered casserole dish and add optional toppings, such as bread crumbs, cracker crumbs, or Parmesan cheese. Bake at 350°F for 45 minutes. Uncover the last 15 minutes to brown the topping. Serve hot.
If you cook this one-dish meal on the stove top, place the ingredients in a large skillet. Simmer until bubbly. An optional topping of Parmesan cheese or croutons can be added to each serving. Serve hot.
by Angela Hinkle | Jul 2, 2013
Colorful vegetables contain phytochemicals to help reduce the risk of heart disease, type 2 diabetes, and high blood pressure.
Eat more vegetables for your health
Vegetables are a good source of vitamins, minerals, and fiber. When included as part of a well-balanced diet and a healthy active lifestyle, vegetables can help: lower your cholesterol, reduce obesity and maintain a healthy weight, and lower your blood pressure. Vegetables contain phytochemicals that help to lower risk of diseases like heart disease, type 2 diabetes, and high blood pressure.
What foods are in the vegetable group?
Any vegetable or 100% vegetable juice counts as being in the vegetable group. Vegetables can be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Based on their nutrient content, vegetables are organized into 5 subgroups*:
- Dark green like broccoli or spinach
- Starchy like corn or potatoes
- Red & orange like carrots or red peppers
- Peas & dried beans (these can also be the protein group) like black beans or kidney beans
- Other like green beans and onions
*For a more inclusive list, go to: http://www.choosemyplate.gov/food-groups/vegetables.html
Helpful tips to eat more veggies
- Make it easy. Pick up pre-washed bags of salad greens. Buy bagged baby carrots or celery sticks.
- Keep meals interesting – vary your veggie choices.
- Buy fresh vegetables in season. They cost less and are likely to taste their best.
- Stock up on frozen veggies for quick and easy cooking in the microwave.
- Try your vegetables crunchy, raw, or lightly steamed.
- For lunch, have a main dish salad (go easy on the salad dressing).
- Make a vegetable main dish like a soup or vegetable stir-fry. Then add foods from the other four food groups to complement it.
- Shred carrots or zucchini into meatloaf, casseroles, breads, muffins, and spaghetti sauce.
- Include more green salads with your lunches and dinners.
- For more flavor and nutrients, use pureed, cooked veggies like potatoes to thicken soups, stews, and gravies.
- Load the veggies onto pizzas and into omelets.
- Grilled vegetables like eggplant are terrific. Use mushrooms, green peppers, and onions to make kabobs.
Make veggies more enticing
- Color, color, color – orange carrots, purple shredded cabbage, red or green peppers, white cauliflower, yellow squash. How many colors can you add?
- Many vegetables taste great with a low-fat dip or dressing.
- Don’t forget to add those dried beans into salads, chili, and soups.
- Keep a see-through container of cut-up veggies up front in the refrigerator. When you open the door, those yummy, colorful vegetables are the first thing the whole family sees.
Veggie tips for kids
- Be the good example. Eat vegetables with all your meals and snacks.
- Let children choose vegetables while shopping and let them help prepare the veggies for the meal.
Vegetables on a budget
Plan meals around vegetables that go a long way. Include veggies you can grab for quick snacks or turn into casseroles and soups that you can eat a couple of times during the week. Buy extra vegetables when they are on sale. Then freeze the veggies or prepare a dish to be frozen for a busy night’s dinner. Prepare more vegetables than you need so you have leftovers. Try substituting half the meat in a recipe with beans or vegetables. This will reduce the fat, increase fiber, and save you money.
Super meals planned around vegetables
Stir-fried vegetables, pasta primavera, vegetable lasagna, vegetable chili, bean soup, and baked potatoes topped with broccoli and sprinkled with grated cheese.
So, what are you waiting for? Eat more – veggies.
