by Terri Keith | Jan 14, 2021
Setting a New Year’s resolution is a tradition for many people. Unfortunately, breaking those resolutions also seems to be a tradition. If your New Year’s resolution is to eat healthier, here are some tips to help you to be successful.
Photo Credit: Terri Keith, UF/IFAS Extension
First, you will be more likely to follow through on your resolution by setting a SMART goal. A SMART goal is one that is Specific, Measurable, Achievable, Relevant and Timed. You can find more information on setting a SMART goal here.
Second, know that eating healthier doesn’t necessarily mean going on a diet or avoiding all the foods you enjoy. Eating healthier can start with making simple substitutions to your favorite recipes, like using whole wheat pasta instead of refined grain pasta, or swapping out sodas and energy drinks for water or other unsweetened beverages. It could mean that you make a conscious effort to enjoy the foods that aren’t as healthy for you in moderation or work on lowering the amount of sodium/salt that you eat. There are many ways to eat healthier and if you need more suggestions, you can check out this article on 5 things to avoid eating.
Whether you are starting with simple steps or looking for more in-depth information, ChooseMyPlate from the USDA can be a useful resource. There, you can find information on daily recommended values for the different food groups, what counts as a serving, along with other resources, like recipes or healthy eating on a budget. You might be surprised to find out what counts as a serving!
Third, try involving your kids or other members of your household in working together to eat healthier. There’s even a section at ChooseMyPlate that focuses on healthier eating for families. It can be harder to stick with your resolution if you are the only one working on it because your shopping list can end up including more sweetened snacks than fruits and vegetables. If you need some inspiration to get started, you can find a few videos of recipes that were adapted from ChooseMyPlate here.
Eating healthier is a terrific goal any time of the year. If this is your New Year’s resolution, follow these tips and stick with it!
by Dorothy C. Lee | Aug 4, 2020
The taste and fragrance of a cool, juicy slice of fresh melon in the summer just can’t be beat. Melons have been a favorite fruit for many centuries. They appear in Egyptian tomb paintings dated to 2400 B.C., and they are mentioned in the writings of the early Greeks and Romans. Mark Twain called watermelon “the food that angels eat.”
Uses & Preparation
Watermelon, honeydew, and cantaloupe are excellent cut up in salads, as a dessert, or alone as a cool, refreshing snack anytime. To save space and cooling time in the refrigerator, cut up the melon and cover tightly with plastic wrap.
UF/IFAS Photo
Selection
Thumping watermelon to judge ripeness is not always accurate, because you can’t tell if it is ripe or overripe. Instead, look for a well-proportioned melon with full ends, a dull outer skin, and the bottom a yellowish color, or turning from white to pale green.
Cantaloupe should have no sign of a stem, be nicely rounded, and the netting should be evenly distributed. Golden-colored melons with a mild melon odor are the peak of ripeness, while green ones will ripen in a few days if kept at room temperature.
A ripe honeydew melon has a creamy yellow rind that is soft and velvety. The best – tasting honeydew smells slightly fruity. Hold a honeydew at room temperature for a few days for even tastier fruit.
Melon Salad
Arrange balls or slices of watermelon, cantaloupe, or honeydew melon, alone or in combination, on lettuce. Serve with French dressing. Diced apples, diced pears, nuts, and chopped celery may be added for variety.
Chicken & Watermelon Salad
5 chicken breast, boned, skinned, cooked and cubed
3 cups watermelon, cubed
3 cups pears, cored and cubed
1/2 pound sliced mushrooms
1/2 pint low-calorie Italian dressing
Combine all ingredients, toss gently. Refrigerate on hour, stirring occasionally. Serve on a bed of lettuce.
Nutrition Information
Low in sodium. Low in calories. Good source of vitamin A.
Available Fresh
June – August
To learn about fresh Florida melons, please read our fact sheet: Panhandle Produce Pointers – Melons
For more delicious produce preparation tips, please visit: http://www.panhandleproducepointers.com.
by Dorothy C. Lee | Jun 11, 2020
The classic succulent vegetable of summer is ripe for your salads, sandwiches and salsa. Tomatoes can be used many ways to make good food with good nutrition.
Tomatoes are one of the most popular vegetables among home gardeners. Excellent source of vitamins C and A. (Photo source: UF/IFAS file photo)
Uses & Preparation
Unripe tomatoes take 3 to 4 days to ripen. Use ripe tomatoes within a day or two. For best flavor, do not refrigerate. Slice, wedge or dice; sprinkle with a fresh herb, drizzle with olive oil and serve. Wonderful with slices of avocado, but then skip the olive oil. Stuff with seafood, chicken, or pasta salad. Cherry tomatoes make a delicious, nutritious snack by themselves.
Selection
Ripe tomatoes will give slightly to gentle pressure.
Storage
Store unwashed at room temperature and out of direct sunlight.
Tomato, Zucchini & Onion
2 cups sliced tomato
2 cups sliced zucchini
2 cups sliced onion
1 1/2 teaspoon Italian herb seasoning
1/2 teaspoon salt (optional)
dash of pepper
Preheat oven to 350 degrees. Layer onion, tomato, and zucchini in a 2-quart casserole dish that has been sprayed with a non-stick coating. Sprinkle each layer with seasonings. Bake for 30-45 minutes, depending on how soft you want the vegetables.
Basil Tomatoes
The addition of basil gives an excellent flavor to fresh tomatoes.
2 cups tomatoes, diced or sliced
1 teaspoon dried basil
1 teaspoon chopped garlic
1/2 teaspoon salt (optional)
1/8 teaspoon pepper
Mix ingredient and let sit at room temperature at least 1 hour. Serve plain or on a lettuce leaf.
Nutrition Information
Excellent source of vitamin C. Good source of vitamin A.
Available Fresh
June – July & September – October
To learn about fresh Florida tomatoes, please read our fact sheet: Panhandle Produce Pointers – Tomatoes
For more delicious produce preparation tips, please visit: http://www.panhandleproducepointers.com.
For a quick and easy salsa, please visit: Easy Salsa
UF/IFAS Extension is an Equal Opportunity Institution.
by Melanie Taylor | Mar 11, 2020
This month brings awareness and education about the importance of our kidneys in maintaining a healthy life. Kidney function is unique because you may not notice the symptoms until the function is already far gone. The CDC reports chronic kidney disease is a condition that 1 in every 7 adults (age 18 or older) in the United States has, as well as people with end stage renal disease who need dialysis or a kidney transplant.
How do your kidneys keep you healthy?
- Help remove excess fluid levels in the body.
- Make vitamins that control growth.
- Activate Vitamin D for healthy bones.
- Filter wastes from the blood.
- Control the production of red blood cells.
- Release hormones that help regulate blood pressure.
- Help regulate blood pressure, red blood cells, and the amount of certain nutrients in the body, such as calcium and potassium.
There are many complications associated with kidney disease. They include cardiovascular disease, nerve damage, heart attack, weak bones, high blood pressure, stroke, anemia/low red blood cell count and of course kidney failure.
Speak openly with your doctor about any concerns you may have regarding your health. (Photo source: Tyler Jones, UF/IFAS)
The main risk factors for kidney disease and the problems associated with it are high blood pressure, diabetes, family history, and being 60 years old and above. Out of these four problems, two of them – high blood pressure and diabetes – may be managed by maintaining a healthy lifestyle, taking medications as prescribed, regular visits to your doctor and exercise. If you have been diagnosed with either of these two, you need to regularly monitor your blood pressure and glucose levels, take medications if prescribed, and speak openly with your doctor about concerns or questions you may have. Family history and being over the age of 60 are not issues you can control, but you can strive to live a healthy lifestyle and regularly have blood work drawn so your doctor can help catch any issues that are becoming a problem. Learning to maintain and follow your doctor’s orders will go a long way to keeping you and your kidneys healthy longer.
What are the symptoms you may notice if you are experiencing kidney problems?
- Swelling in your face, hands, abdomen, ankles, and feet.
- Blood in your urine or foamy urine.
- Puffy eyes.
- Difficult, painful urination.
- Increased thirst.
- Fatigue.
If you notice any of these problems or are just concerned because of family history, your family doctor can order the blood work to check your kidney function. If you find out you are experiencing kidney problems you should see a nephrologist – a kidney specialist.
Although many people ignore the importance of their kidneys, they play a very important part in our daily bodily functions in regulating minerals, fluids, blood pressure, and so much more. Striving to maintain a healthy lifestyle will help to ensure your kidneys keep working hard for you. Be sure to show your kidneys some love this March to celebrate National Kidney Month.
Sources:
National Kidney Foundation – https://www.kidney.org/
Center for Disease and Prevention – https://www.cdc.gov/
by Dorothy C. Lee | Mar 3, 2020
Spring showers not only bring flowers, but beautiful fresh produce from the garden.
March in National Nutrition Month. Celebrate with nutritious delicious GREENS.
Be sure to carefully wash greens before preparing to ensure a safe and delicious product. (Photo source: Tyler Jones, UF/IFAS)
The dark leafy vegetable we refer to as “greens” range from earthy to peppery in flavor. Collard greens, mustard greens, turnip greens, and kale are often grouped together because of their texture, pronounced flavor, and general uses. They actually come from several vegetable families. In general, these tart greens are cooked before eating. The season for some varieties peak November through March.
Choose leafy greens with fresh full leaves. Avoid greens that are brown, yellow spotted, wilted, or have slimy leaves. Wash greens before use. Cut stems from leafy greens before cooking. Sauté collard greens with garlic, onions, and tomatoes a little bit of olive oil. Simmer greens in low-sodium chicken broth until greens are wilted and tender. Store greens in a plastic bag in the refrigerator for two to five days.
NUTRITION TIPS: A 1/4 cup of cooked greens is about the size of one cupped handful.
Beans and Greens
1 can white kidney beans or cannellini beans rinsed and drained
1 tablespoon olive oil
1/2 cup diced onion
2 cloves garlic, minced
2 pounds fresh kale, stemmed and chopped into large pieces
Salt and pepper to taste
Sauté onion and garlic in olive oil. Add greens to the skillet. Sprinkle with 2 tablespoon of water. Cook, tossing often, until greens are bright green and slightly wilted. Remove from heat. Drain and heat beans and add to green mixture. Toss mixture, season and serve. Serves four; 1 cup serving
Savory Greens
3 cups water
1/4 pound skinless turkey breast
1/2 cup chopped onions
2 cloves garlic, crushed
1/4 teaspoon cayenne pepper
1/4 teaspoon ground cloves
1/2 teaspoon dried thyme
1 green ground ginger
2 pounds mixed greens (collards, turnips, mustard, and kale)
Place all ingredients except greens into large pot and bring to a boil. Wash greens and remove stems. Chop greens into small pieces and add to stock. Cook 20 to 30 minutes until tender. Serves six; 1 cup serving
NUTRITION INFORMATION: Cooked greens are excellent sources of Vitamins A, C, K, and Calcium.
AVAILABLE FRESH: March – June & October – December
To learn about fresh Florida greens, please read our fact sheet: Panhandle Produce Pointers – Greens.
For more delicious produce preparation tips, please visit: http://www.panhandleproducepointers.com.
