by Melanie Taylor | Oct 16, 2017
Make Halloween a fun and safe night for children and adults alike.
From candy to pumpkins to the costumes, Halloween is a fun-filled time for kids and adults alike. However, it can pose dangers. To help make this year’s trick-or-treat a safe and fun time, follow these simple safety tips compiled by the American Academy of Pediatrics.
CREATIVE COSTUMES:
Plan costumes that are bright and reflective. Make sure shoes fit well and costumes are short enough to prevent tripping, entanglement, or contact with flames.
Consider adding reflective tape or striping to costumes and trick-or-treat bags for greater visibility.
Because masks can limit or block eyesight, consider non-toxic makeup and decorative hats as safer alternatives. Hats should fit properly to prevent them from sliding over eyes. The makeup should be tested on a small patch of skin ahead of time to ensure there are no unpleasant allergies on the big night.
When shopping for costumes, wigs, and accessories, look for and purchase those with a label clearly indicating they are “flame resistant.”
If a sword, cane, or stick is a part of your child’s costume, make sure it is not sharp or long. A child may be easily hurt by the accessories if he/she stumbles or trips.
Do not use decorative contact lenses without an eye examination and a prescription from an eye care professional. While the packaging on decorative lenses will often make claims such as “one size fits all,” or “no need to see an eye specialist,” obtaining decorative contact lenses without a prescription is both dangerous and illegal. This can cause pain, inflammation, and serious eye disorders and infections, which may lead to permanent vision loss.
Review with children how to call 911 if they ever have an emergency or become lost.
PUMPKIN CARVING TIME:
Small children should never carve pumpkins. Children can draw a face with markers. Then adults can do the cutting.
Consider using a flashlight or glow stick instead of a candle to light your pumpkin. If you do use a candle, a votive candle is safest.
Candlelit pumpkins should be placed on a sturdy table, away from curtains and other flammable objects, and not on a porch or any path where visitors may pass close by. They should never be left unattended.
HOME SAFETY:
To keep homes safe for visiting trick-or-treaters, parents should remove from the porch and front yard anything a child could trip over such as garden hoses, toys, bikes, and lawn decorations.
Adults should check outdoor lights and replace burned-out bulbs.
Wet leaves and debris should be swept from sidewalks and steps.
Restrain pets so they do not jump on or bite a trick-or-treater.
TRICK-OR-TREAT TIME:
A responsible adult should always accompany young children during their neighborhood trick-or-treating.
Obtain flashlights with fresh batteries for all children and adults.
If your older children are going alone, plan and review the route that is acceptable to you. Agree on a specific time when they should return home.
Only go to homes with a porch light on and never enter a home or car for a treat.
Because pedestrian injuries are the most common injuries to children on Halloween, remind Trick-or-Treaters to:
- Stay in a group and communicate where they will be going.
- Remember reflective tape for costumes and trick-or-treat bags.
- Carry a cellphone for quick communication.
- Remain on well-lit streets and always use the sidewalk.
- If no sidewalk is available, walk at the far edge of the roadway facing traffic.
- Never cut across yards or use alleys.
- Only cross the street as a group in established crosswalks (as recognized by local custom). Never cross between parked cars or out of driveways.
- Do not assume the right of way. Motorists may have a hard time seeing Trick-or-Treaters.
- Just because one car stops does not mean others will!
- Law enforcement authorities should be notified immediately of any suspicious or unlawful activity.
HEALTHY HALLOWEEN TIPS:
A good, healthy dinner prior to parties and trick-or-treating will discourage children from filling up on Halloween treats.
Consider purchasing non-food treats for those who visit your home, such as coloring books, stickers, or pens and pencils.
Wait until children are home to sort and check treats. Though tampering is rare, a responsible adult should closely examine all treats and throw away any spoiled, unwrapped or suspicious items.
Try to ration treats for the days and weeks following Halloween to prevent overindulging, which will lead to a stomachache and ruin the night’s fun.
Make sure the Halloween night is fun and safe with the suggested tips above. These tips will help guarantee you all a ghoulishly good time.
Source: American Academy of Pediatrics
by Samantha Kennedy | Aug 24, 2017
With today’s continued focus on healthy eating and the dangers of high blood pressure, seasoning and cooking with salt has decreased. Alternative seasonings such as herbs and spices are excellent additions to any dish without the dreaded sodium. Herbs and spices are easy to use and can add a variety of delicious flavor combinations to any family favorite.
The difference between an herb and a spice is the part of the plant used. Herbs come from the leaves and soft stems of the plant. Spices are taken from the roots, seeds, bark, fruit, or flowers of the plant. Spices tend to have a stronger flavor than herbs, and are usually used in smaller quantities.
Besides being a healthy substitute for salt, herbs and spices can also replace added fat and sugar without contributing extra calories. Instead of adding extra sugar to oatmeal, for example, try using cinnamon or allspice.
Add cumin or ground black pepper to more savory dishes instead of reaching for the salt shaker or butter. Try seasoning meats with herbs and spices instead of coating them in breading or gravy.
Not all herbs and spices pair well with all types of foods. Herbs and spices should be used to enhance and complement the flavor of food without taking it over completely.
A strong herb such as rosemary would completely overwhelm a mild-tasting food like peas or other vegetable. Conversely, a mild herb such as parsley would be completely overwhelmed by a strong-tasting food such as lamb or beef.
Dried herbs can be used instead of fresh herbs in recipes, and vice versa. Keep in mind the flavor of dried herbs is much more concentrated than that of fresh, so reduce the amount accordingly.
Use only a quarter to half as much dried as fresh. Start with a smaller amount, and then add as needed to achieve the desired taste.
Look for herbs with a bright green color and little or no wilting when choosing fresh ones. Avoid bunches showing signs of mold, slime, or pests.
Wash fresh herbs in clean, cool water to get rid of any sand. Fresh herbs need to be stored in the refrigerator, in an unsealed plastic bag, to maintain optimal freshness. They can last up to three weeks, though should be used within a week for the best flavor.
Dried herbs and spices, if stored correctly, do not spoil. However, they will lose their flavor and aroma over time.
Ideally, flaked or ground herbs and spices should be replaced every six months for maximum flavor, but can remain viable for up to three years. Whole spices such as cinnamon sticks and peppercorns can remain effective for up to five years.
Not all herbs and spices are created equal. When using them in cooking, it is important to remember the more delicate herbs such as basil and chives should be added right before serving to preserve their flavor.
Less delicate herbs such as thyme and oregano can be added earlier in the cooking process since they retain their flavor better. When creating herb blends, mix, match, and be creative. Add them to a cheese shaker for easy access during meals.
To learn more, sign up for the Extension Cooking Class series which starts September 7, 2017 at the UF/IFAS Wakulla County Extension Office at 84 Cedar Avenue in Crawfordville. Start time is 6:00 p.m. and the cost is $10.
For additional tips about cooking with herbs and spices, call Samantha at the UF/IFAS Wakulla County Extension office at (850) 926-3931.
by Samantha Kennedy | Aug 5, 2017
Oh, watermelon. How do I love thee? Let me count the ways.
Watermelon is the perfect warm weather treat and a summer holiday essential. It’s a sweet, light, and delicious snack and its versatility lends itself to a wide variety of beverages, salads, meals, and desserts.
Watermelon is more than just water and sugar. It’s jam-packed with a number of vitamins and minerals that can help you stay healthy, including vitamin A, vitamin B6, vitamin C, potassium, and lycopene.
Vitamin A is vital to eye health and helps boost your immune system by supporting the functions of the infection-fighting white blood cells.
Vitamin B6 has many functions in the body, including aiding in immunity by supporting the creation of antibodies, which are needed to fight off infection. It also helps maintain proper nerve function and aids in the creation of red blood cells, which carry oxygen to all parts of the body. Vitamin B6 is also used to break down proteins into smaller parts that can be used to build and maintain muscle mass.
Vitamin C also helps boost immunity and overall cell health by helping to break down free radicals in the body, which can deteriorate cells over time.
Potassium is a mineral that is necessary for keeping a healthy water balance in the body, helping to maintain proper water balance and reducing the incidence of painful muscle cramps.
Lycopene is one of a family of vitamin precursors known as carotenoids. This substance is what helps give those bright red and pink fruits and vegetables – such as watermelon – their lovely color. Lycopene and other carotenoids function as antioxidants, which help eliminate those previously mentioned harmful free radicals. And preliminary studies have shown that lycopene may help reduce triglycerides and LDL cholesterol, which may lead to a reduction in cardiovascular disease risk.
Nearly every part of the watermelon can be eaten, from the sweet and juicy fruit to the rind, which is often pickled or used in stir frys. Even the fruit itself can be grilled and served as part of a savory dish. And watermelon is a sweet addition to many colorful summer salads.
One of my favorite watermelon recipes is a twist on a traditional favorite – Watermelon Lemonade – and is sure to be a great addition to any of your summertime picnics. Try it today!
Watermelon Lemonade
Ingredients
1/2 cup lemon juice
2 1/2 cups water
2/3 cups agave syrup*
2 cups watermelon chunks
*Other sweeteners may be used instead of agave syrup. However, be careful when adding them, as you may need to use less. Add to taste, mixing in a little at a time until you reach the desired sweetness.
Instructions
Place all the ingredients in a blender and blend until smooth. Serve over ice.
Servings
Makes about 5 cups.
Nutrition Facts
Serving size: 1 cup
Calories per serving: 163
Fat per serving: 0.3g
Saturated fat per serving: 0.0g
Fiber per serving: 0.3g
For more delicious recipes, please visit http://www.watermelon.org/Recipes.
by Samantha Kennedy | May 27, 2017
North Florida’s beautiful spring weather means we get to enjoy a variety of delicious, locally-grown fruits and veggies during the summer months. Produce such as bell peppers, squash, tomatoes, greens, corn, cucumbers, okra, peas, eggplant, and a variety of melons are plentiful and fresh from late spring through early fall.
The benefits of eating fresh fruits and vegetables are numerous and well-known. Fruits and veggies provide important vitamins and minerals that are vital to keeping your body working properly. They’re rich in fiber, which is important for digestive health and helps lower cholesterol. They provide antioxidants, which can help reduce your risk of a variety of cancers. They’re low in calories, fat, and sodium, which make them an ideal snack. And their colorful spectrum makes them a beautiful and healthy addition to any meal.
The MyPlate https://www.choosemyplate.gov/MyPlate guidelines call for making half your plate fruits and vegetables as part of a balanced meal. But remember, preparation is key. Steamed, roasted, raw, baked, and grilled veggies will provide the biggest nutritional bang for your buck, allowing the natural flavors to shine through. Deep fried, breaded veggies add unnecessary fat and calories, so be careful not to rely on this cooking method too often.
Mix and match! Pair a leafy green with a starchy vegetable for a wider spectrum of nutrients. Add fruits such as mandarin oranges or dried cranberries to a salad for a little extra sweetness. Try new flavor combinations by adding herbs and spices – but go easy on the salt!
While fresh fruits and vegetables are healthy, delicious, and plentiful during Florida’s summer months, frozen and canned varieties, including juices, can also provide many of the same health benefits. However, be sure to read the label carefully before buying. Look for low sodium or no salt varieties and only purchase 100% juice beverages, as other drinks may contain a lot of artificial flavorings and colors.
For more information about the benefits and uses of fresh North Florida produce, please visit the Panhandle Produce Pointers page at: http://wfrec.ifas.ufl.edu/panhandle-produce-pointers/produce-pointers-sheets/.
by Shelley Swenson | May 19, 2016
You may not need coats and your yard may not have these leaves but finding fun and creative ways to engage children in exercise is important. You can consider yourself successful if they have fun doing so without knowing they are meeting physical activity recommendations by participating in at least 60 minutes of moderate or vigorous physical activity on all or most days of the week.
This is the time to start planning for your children’s summer while they enjoy time at home or at alternative settings from school. Insure they are active to optimize their health.
Being physically active has both mental and physical health benefits. The majority of the benefits becomes apparent in adults because this is the time in which health problems surface. However, risk factors and symptoms for chronic disease may begin as early as childhood, especially in obese children. In addition, physical activity can reduce stress, anxiety, and feelings of depression. Being active improves self-esteem, self-efficacy, and mood and promotes the feeling of overall wellness.
Everybody is short on time, even in the summer. Many people don’t believe they can meet the recommendations for physical activity every day. The good news is that it doesn’t all have to be done at once. Physical activity can be accumulated throughout the day for the same health benefits.
Inactive children are much more likely to be inactive adults. Children who have active family members and who regularly do activities with them are more likely to be active compared to children who do not come from active families.
As you plan your summer, consider how many of these physical activities could become family activities: walking briskly, biking, weight training, yard work, gardening, dancing, golfing, or playing hop-scotch, four square, or active games with running and chasing.
Making physical activity fun with the family can make the time pass by quickly. Finding time to be active together is important for families who want to live a healthy lifestyle.
For more ideas for staying active as a family, check out Raising Healthy Children: Family Fitness and Raising Healthy Children: Active Families.
