by Heidi Copeland | May 9, 2013
Make half your grains whole with homemade whole grain bread.
One of the most comforting memories of childhood has to be the smell of homemade yeast bread wafting throughout the house! Baking yeast bread, like many other kitchen traditions is making a comeback. Bread is a wonderful source of carbohydrades, especially if the flour is made from whole grains. (These kernels consist of three parts: the bran, the embryo and the endosperm). Eating breads made with whole grain flour can help you Make Half Your Grains Whole, as the dietary guidelines recommend.
However, the traditional yeast bread making method – proof yeast, knead dough, rise, punch down, rest, form, rise again, and bake….is being debunked!
I’ve been experimenting with many of the recipes in Artisan Bread in Five Minutes a Day and Healthy Bread in Five Minutes a Day mostly to find a simple experience for baking yeast breads with children during 4-H summer camps. However, my experiments have been so successful that I have asked permission from Publicity @St. Martin’s Press to actually publish the master recipe as long as I give credit where credit is due.
There are those out there, myself included, that swear by the discovery of Jeff Hertzberg, M.D., and Zoë Francois that Artisan Bread can indeed be made in just five minutes of “active effort” every day.
The aforementioned authors published their first book in 2007. Currently, they have three best-selling cookbooks on the market, all of which are a very practical guide to producing delicious artisan bread and bread products that require a minimal of basic ingredients: flour, water, yeast and salt. The equipment is nominal too: measuring cups and spoons, a large storage container with a lid, a sturdy mixing tool and of course sheets or pans and an oven to bake your bread in. Of course there are other gadgets but none as necessary as what is listed.
Specifically, the authors choose the French boule (“boule” in French means “ball”) as the basic model for bread making as the shape is easy to form, the taste delicious and quite nutritious.
If you are interested in giving this process a try you can find the recipe in its entirety by clicking here Master Bread Recipe.pdf
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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References:
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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 Ginny Hinton | Mar 21, 2013
“Fat” is probably one of the most dreaded words in our culture. While our eyes may light up when we smell a juicy steak or see an apple pie, we’re warned to steer clear of those tempting foods before they leave a deposit – right around our waistlines. But wait. Isn’t some fat good for our bodies? Because navigating through the wealth of nutritional information available today can be tough, here’s a primer about the role of fat in good health. Just call it “Fat 101”.
Our bodies need fat in order to work right. Fat gives us energy and helps us absorb vitamins. It protects our internal organs from injury. Without fat, we wouldn’t grow properly or stay healthy. At the same time, at 9 calories per gram compared with about 4 calories per gram in protein or carbohydrates, fat is very high in calories. So, how do we know when to choose fat and when to stay away?
The answer lies in what kind of fat and how much of it we eat. Healthy fats are unsaturated, which means they stay liquid at room temperature. A form of unsaturated fat that is especially heart healthy and can even help lower high triglycerides in our blood is omega-3 fatty acid. “Omega-3s” can be found in fish like salmon, sardines, albacore tuna and rainbow trout. They are also in soybean products, walnuts, flaxseed and canola oil. While omega-3s are no “magic bullet”, they do offer health benefits throughout our lives. Studies have shown that omega-3s can help prevent some types of heart disease, lower triglycerides, reduce chronic inflammation, and promote healthy aging.
Unfortunately, the typical American diet is low in omega-3s. In fact, it’s estimated that only 25% of us consume any omega-3s on most days. That’s partly because the typical American diet involves eating a lot of fast food that contains high amounts of saturated fat and little to no omega-3s. Fortunately, fish oil or flaxseed oil can be purchased as an over-the-counter supplement for those who don’t eat many foods that are high in Omega-3s.
So, the verdict is in. Omega-3s are an important type of fat found mainly in fish and fish oil supplements. These special fatty acids are a necessary part of a diet promoting overall health and fighting heart disease. While all fats are high in calories and should be consumed sparingly, these are the best of the lot and come with exciting benefits that can help us live a longer and healthier life.
by Elaine Courtney | Feb 18, 2013
Saving money can be easy or it can be extremely difficult. Why should you save? To set aside money you could spend today…so you can spend it tomorrow! Ask yourself some hard questions:
What would happen if…
- You lost your job?
- You got sick?
- You had an emergency?
How will you pay for big purchases? Will you be able to retire?
What makes the difference? Understanding the Keys to Successful Savings! The theme for Saves Week focuses on these three key components of savings: Set a Goal, Make a Plan, Save Automatically.
Today let’s focus on the first part of Successful Saving–Set a Goal.
What do you want? Are you searching for ways to save money to pay off late bills or keep up with this month? Do you need to go to the dentist, buy or fix things for your home and family, pay for day care, or train for a better job? Do you want to buy a bicycle for your kids and/or send them to college? Without clear goals, you don’t know where you’re going.
Financial goals identify what you want to do with your money. Goals give you direction. They give you a purpose for the way you spend your money
What constitutes a goal? A statement such as “I want to save money” is too vague. It becomes a realistic financial goal by adding a dollar amount, and a time frame. For instance, “I want to save $25 a week for 12 months”. An actual goal, however, would depend on an individual’s or family’s income and values.
Make your goals SMART! Creating SMART goals gives us an action plan for reaching the goals we set.
Specific -Write down exactly what it is you want to accomplish. For example, instead of writing “I want to pay off credit card debt,” write, “I want to pay off the $5000 balance on my Visa Card.” Instead of writing, “I want to start an emergency fund,” write, “I want to save $1000 in an emergency fund.
Measurable –Financial goals are measured by a dollar amount, and you want to be able to see the progress you are making toward your goal. In the example we used before, if I want to pay off $5000 in credit card debt, I need to figure out how much money I need to pay per month, based on my deadline (this is the Time-Bound part- we’ll get to it shortly). If I wanted to pay it off in 12 months, I would need to pay around $420 per month (plus a little extra to cover interest and fees). Each month, I will see measurable progress toward my goal as my balance decreases.
Adaptable –With finances, we always need to be adaptable. Things change, life happens, emergencies come up, and we have to change our plans. Make sure that your goals are adaptable for changes in your financial situation. For instance, if you figure out that you want to pay $300 per month toward paying down your credit card debt, but then you have some unexpected expenses one month, you may have to pay less this month and either make up for it next month or stretch out your timeline.
Realistic –One of the biggest reasons we do not reach our financial goals is because we set the bar too high. If I only have $100 extra dollars in my budget, but I commit to paying $300 toward my credit card bill, I am setting myself up for failure. I could make this goal more realistic by 1) lowering the amount I plan to pay toward my credit card bill and stretching out the time I will be paying it down or 2) looking for other places in my budget where I can cut expenses in order to make this payment possible.
Time-Bound –Set deadlines for your financial goals! If you are anything like me, tasks without deadlines get pushed farther and farther down my to-do list. If you are serious about meeting your financial goals, set deadlines by which you want to accomplish them. This will also help you to determine how to measure your goals (see making your goals measurable above.
The second key to successful savings is to MAKE A PLAN. No matter what your financial goals are, it is important to map out a plan for achieving success.
The final key is to SAVE AUTOMATICALLY. Have part of your paycheck deposited into savings or transferred from checking to savings. You can also participate in retirement accounts that have automatic deposits made each pay period. This makes it easy to save and removes the temptation of having that money easily accessible.
As part of SAVES WEEK, there will be an on-line presentation and discussion about the Keys to Successful Saving on Tuesday, February 26, 11:30-12:30 CST. This might be just the motivation you need to get started saving!
February 26
3 Keys to Successful Savings –Create SMART goals, find money to save, make a savings plan, and choose the right savings accounts to reach your goals. http://bit.ly/3KeySaves. Participating is easy and free! We will send you a reminder email and the login instructions! Hope you’ll join me!
Don’t forget to join other savers…Become an Okaloosa Saver http://bit.ly/Al9BuH or Florida Saver at http://fycs.ifas.ufl.edu/Extension/FinancialManagement/FloridaSaves/Florida_Saves_Enrollment_Form.pdf.
Additional webinars will be held during Saves Week (all times are 11:30-12:30 CST):
February 27
Goal – Based Investing – Learn how to use a goal-based investment strategy to achieve financial goals. Learn to effectively develop a financial plan and choose investment accounts that work for particular goals. http://bit.ly/UFINVest
February 28
Tips for Tax Preparation & Filing – Review options for free tax filing, tax credits & tax deductions. Tips to analyze returns to help with financial decisions. http://bit.ly/TaxFil
Prepared by: Elaine A. Courtney
Family & Consumer Sciences Extension Agent
UF/IFAS Extension-Okaloosa County
850-683-8431
ecourtne@ufl.edu
by Elaine Courtney | Feb 18, 2013
Setting a goal is the first step in taking charge of your finances. However, staying on track to meet that goal can be hard! The America Saves Challenge will help you meet your goals by providing daily encouragement and challenge!
The 2013 America Saves Challenge is part of America Saves Week (February 25-March 2, 2013), a time set aside annually to promote good savings behavior. The “2013 America Saves Challenge” is a free five-week program, held from Sunday, February 24, through Saturday, March 30, 2013. There will be weekly prizes and final challenge awards at the end of program.
You may enroll online at http://rutgers.ancc.net/ (Rutgers Cooperative Extension Small Steps to Health and Wealth™ Challenge Web site)
- Set up a user name and password and
- Download a one-page user’s guide with instructions about how to proceed.
- Enroll in the Challenge titled “2013 America Saves Challenge.” This challenge will be among a list of names of online challenges that are currently available.
When people track their behavior and measure how they are doing, they are often inspired to do better and achieve positive results. Participants in the America Saves Challenge are “on their honor” to report their activities accurately. If they “cheat” on reporting their points, they are only cheating themselves by not following the recommended financial practices.
The America Saves Challenge is based on the performance of ten recommended financial practices. Ten points are given for performing each one. (Maximum of 700 points per week) “The Challenge is a great way to convert personal financial goals, like saving money and learning about investing, into daily action steps,” notes Dr. Barbara O’Neill, Extension Specialist in Financial Resource Management for Rutgers.
Participants will receive daily motivational messages. Paper tracking forms are available to keep track of daily activities.
Doing even one of the ten recommended daily financial practices is a great way to get started on your financial goals. The more America Saves Challenge activities you do, the better your financial progress.
To participate in the America Saves Challenge, visit http://rutgers.ancc.net/, register an account, and enroll in the “2013 America Saves Challenge.”
For additional information, contact Elaine Courtney, University of Florida-IFAS/Okaloosa Extension @ 850-683-8431 or your local Cooperative Extension Office.
by Heidi Copeland | Feb 13, 2013
http://hp2010.nhlbihin.net/healthyeating/pdfs/KTB Family Cookbook 2010.pdf
Download the deliciously healthy family meals cookbook
What timeless words of wisdom!
More recently, researchers at Rutgers University conducted a Meta study looking at 68 studies that examined the relationship between family meals, eating habits, and children’s health. Specifically, they wanted to know if there was a correlation between family meals and obesity.
Interestingly, because so many of the studies outcomes were in general agreement, it makes sense to keep them in mind. The data suggests that family mealtime does indeed have a wealth of benefits, especially for children.
When families make mealtimes more of a priority, they tend to pay more attention to what is served. Children who have more family meals get more of the nutrient-rich foods that build strong bodies and smart brains: more fruits, veggies, lean meats, and low-fat milk; fewer fried foods and soft drinks.
Additionally, researchers found that the quality time spent together during a family meal helps build relationships as well as foster healthy eating habits such as eating slowly, enjoying a variety of foods, and stopping when comfortably satisfied rather than overstuffed.
Remember, the research does not promise if your family eats together your children will be magically perfect; it is the sharing between family members that is important.
Make as many family meals as possible a priority. By making some healthy and realistic goals you have a plan for success. How?
Step 1: Get Ready
Involve all family members in the planning by allowing each person a chance to talk about their food preferences.
Step 2: Plan the main courses
Plan for a week the foods your family enjoys, your budget, the time you have to prepare it as well as nutrition.
Step 3: Stock the kitchen with staples
Stocking the pantry, refrigerator and freezer with essential ingredients makes it easy to prepare a quick and tasty meal.
Step 4: Make the cooking easy
Family meals do not have to be a formal dinner. Try strategies that work for you to spend less time preparing and more time enjoying a family meal.
Example: Save preparation time using ready-to-eat fresh vegetables or salads.
Make family mealtimes a normal part of your family life. This very simple activity can help to sustain a family’s health and culture, connect each generation to each other at the same time providing indispensable life skills, as well as the deeply rooted satisfaction in making something with your own family’s hands.
Try these websites for quick an easy family friendly recipes.
http://edis.ifas.ufl.edu/topic_healthcooking
http://oregonstate.edu/dept/kbrec/family-friendly-recipes
http://hp2010.nhlbihin.net/healthyeating/pdfs/KTB_Family_Cookbook_2010.pdf
