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 Dorothy C. Lee | Jun 11, 2017
June is National Dairy Month. National Dairy month was first celebrated in 1937 to encourage Americans to drink more milk.
Milk and dairy products comprise a diverse group of foods from fluid milks, fermented milk products, and over 500 cheeses.
Generations of American children have grown up hearing the same parental advice, “Drink your milk…..milk builds strong bones and teeth.”
Milk has long been associated with good health, making it one of the heathiest beverages consumed in the United States. Current Dietary Guidelines recommend daily consumption of dairy for greatest impact. The body requires essential nutrients to maintain optimal health. Milk and dairy products are rich in many of these nutrients. Milk and dairy products contain calcium, vitamins A, D, B12, and high quality protein. The body absorbs calcium with the aid of vitamin D, both of which are found in fluid dairy products. Milk, whole, low fat, and skim, are homogenized and vitamin D fortified.
The amount of consumption from the dairy food group depends on age. Generally one cup of milk, yogurt, or one and a half ounces of cheese is considered a serving from the dairy group.
The cost of milk and dairy products varies. Careful selection can result in substantial savings. Milk generally is less expensive as a source of calcium than other dairy products.
Effective shopping skills depend on understanding and using information on the label including nutrition facts, product date, contents and ingredient statements. Usually larger containers, such as half gallon to a gallon cost less than single quarts. Compare the cost of the number of servings.
Milk and dairy products are highly perishable, so careful handling and storage to prevent spoilage, preserve flavor and retain nutritional uniformity is needed.
Florida regulations call for uniform standards for dating milk and requires all dairy processors to label milk and dairy product containers with the last date the product can be offered for sale. The date on the container does not mean that the milk will be spoiled on that date; it indicates that the milk should not be sold beyond that date. This is to insure a reasonable shelf life in your refrigerator after it is purchased. The quality and flavor are still dependent upon careful handling and storage. Remember, milk and dairy products are highly perishable and should be kept cold.
In recent years many kinds of alterative milk products have appeared in the market place. In choosing a dairy milk or dairy alternative you should be aware of the different alternative milk products available and what makes them different. With so many kinds of milk and milk alternatives on the market, reading the labels on containers to recognize differences in the contents is well worth while. Here is information on some of the more popular forms of milk alternatives now available and an explanation of some special terms you may find on labels and facts that may help in buying.
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Variety of milks Picture by Wendy Meredith
Almond
- Low-fat
- 40 calories
- 1 gram protein
- Low in protein or calcium content. Nutty flavor.
- Coconut
- 420 calories per cup
- 3 grams protein
- 45 grams fat
- High in fat content.
- Hemp
- Made from hemp seeds
- Contains 10 essential amino acids
- 80-140 calories per cup
- 3 grams protein
- Grassy flavor. Tends to separate when added to hot beverages.
- Rice
- 130 calories per cup
- 1 gram protein
- 2 grams fat
- Low in fat and protein content. Higher in carbohydrates.
- Soy
- 110 -130 calories per cup
- 7-11 grams protein
- 4 grams fat
- Higher in protein content. Thick texture often taste.
There are many ways to add milk into meals. Many people find milk refreshing and never tire of drinking it plain. However, cooked foods and other prepared foods offer many additional ways to add more milk into daily food, always with much added nutritive value and often extra dividends in flavor. Use milk instead of water when preparing cooking cereal, or add milk when preparing soups, mashed potatoes, custards sauces and other cooked foods. Beverages made with milk or milk products fit into meals and snacks and add extra nutritive values to daily fluid intake.
June is National Dairy Month, but milk is needed for good health every day of the year.
References;
https://www.ams.usda.gov/about-ams/programs-offices/dairy-program
https://www.choosemyplate.gov/
https://health.gov/DietaryGuidelines/
For further information, contact:
Dorothy C. Lee, C.F.C.S.
UF/IFAS Extension Escambia County
3740 Stefani Road
Cantonment, FL 32533-7792
(850) 475-5230
by Angela Hinkle | Apr 2, 2017
Wedding showers, baby showers, graduation parties – let’s face it, about half the celebration is based on the food that is served. Trays and plates of tasty morsels include a variety of colors, textures, sizes, and tastes. Why not include some healthy, whole grain options to join in on the fun?
Whole grain foods contain the whole edible part of the plant – the bran, endosperm, and germ. Consuming whole grains offers many health benefits like reducing risk of heart disease, type 2 diabetes, and some cancers. Look for 100% whole grain on a package or “whole” as the first item in the ingredient list. Think of whole grain party foods as an extra “present” to give new moms, graduates, and engaged couples a healthy boost.
Try serving whole grain crackers topped with your favorite cheese and herb, whole grain pancakes or French toast with fruit, oatmeal cookies, ham and grainy mustard on mini whole grain rolls, finger sandwiches on whole grain bread cut into festive shapes, or popcorn (a whole grain) with a dash of chili powder, cumin, and garlic. Click kingarthurflour for even more whole grain party ideas.
Here’s a light spring side salad with a whole grain sure to please guests at your next shower.
Spring Grain Salad
1 Cup cooked brown or wild rice or whole grain barley, bulgur, couscous, or other grain
6 Cups spinach or kale, stems removed
1/4 Teaspoon each salt and pepper
1/4 Cup fresh mint leaves
1/3 Cup lemon juice
1/4 Cup olive oil
1 Garlic clove, finely chopped
1 Pint grape or cherry tomatoes, halved
1/2 Chopped cucumber (preferably seedless)
3/4 Cup mozzarella cheese, small dice (optional)
- In a food processor, combine the spinach and mint and process until finely chopped, scraping down sides of the bowl, if necessary.
- In a large bowl, whisk together the lemon juice, oil, garlic, salt, and pepper. Add the whole grain of choice, spinach mixture, tomatoes, cucumber, and cheese. Toss to combine.
To incorporate whole grains into your shower days and every day, go to MakeHalfYourGrainsWhole.
And the next time you get the whole gang together, go whole grain!
by Amy Mullins, PhD, RDN | Feb 21, 2017
National Nutrition Month® is a month-long nutrition education and information campaign that is put on by the Academy of Nutrition and Dietetics. This year’s theme is “Put Your Best Fork Forward.” The idea behind the theme is that every bite counts and that taking small steps to change our eating habits can result in positive, lifetime changes! This idea is one that every Registered Dietitian Nutritionist (RDN) is familiar with. RDNs are taught very early on that for a goal to be met, it is key that it is both achievable as well as personalized to their client’s eating style. Put Your Best Fork Forward is really about finding ways to be healthy that you enjoy.
National Nutrition Month® 2017 has five key messages that will help you find your healthy eating style.
- Create an eating style that includes a variety of healthful foods that you enjoy. As they say, it’s not nutrition if it’s not eaten!
- Practice cooking at home and be willing to try new, healthier ingredients. There are plenty of cooking apps and recipes available on eatright.org and other reputable internet sites. Pick one and give it your best shot!
- Follow MyPlate guidelines when building your meal. MyPlate replaced the Food Pyramid in the year 2011 and has a bigger focus on portion size and building a healthy plate at every meal.
- Finding physical activity that you enjoy is important. This can be playing with your pet, pacing while you talk on the phone or joining a team sport. Anything you will enjoy that gets you moving!
- RDNs are skilled in all things diet and are the best source of personalized nutrition advice for you. They are able to assist you in making healthful changes that you’ll enjoy making!
Some examples of small changes in eating patterns are to: exchange a whole grain for a refined grain once a week, eat dinner in the dining room on Fridays, or plan to enjoy a home-cooked meal twice a month. These changes should be incorporated until you feel comfortable with them. Then, they could be changed to eating whole grains twice a week, eating dinner in the dining room Thursday and Friday or eating a home-cooked meal once a week. These modest shifts in our eating patterns can become healthy habits we enjoy for life.
Resources:
Academy of Nutrition and Dietetics
http://www.eatright.org/
MyPlate Website
https://www.choosemyplate.gov/
Contributing author – Sydney Nutting, FDACS Intern, Spring 2017
