Healthy Holiday Tips for the Family

The holiday season is here and with it come Christmas parties, New Year’s celebrations…and food, food, and more food! Not to mention that when the temperatures drop and the sunset comes early, it gets harder and harder to make sure you (and your family) are getting the exercise you need to stay healthy through the holidays.


Keeping up with healthy habits has benefits for your whole body – like helping to avoid holiday weight gain, helping to fend off holiday stress and fatigue, and helping to keep your immune system strong. Many people give up on healthy habits during the holidays but with these tips you can teach your children how to stay healthy during this busy time of year.

• Feed your children – and yourself – a light meal or snack before going to a holiday party. It’s harder to avoid overeating when you’re overly hungry.


• Set a good example for children by eating fruits, vegetables, and whole grains with meals or as snacks.

• Offer to bring a healthy; low-calorie dish to holiday parties so you’ll know that at least one healthy item will be available.

• Teach your children to eat smaller portions of food, especially at a buffet, where they may want to try everything. Help them choose the items they want to try the most, and eat a small portion of each.

• Sodas and other sweet drinks contain a lot of calories and many contain caffeine. For a healthier version of “soda” mix 100% fruit juice with club soda or seltzer.

• The holiday season can keep you extra busy but try to avoid fast food – it may be handy, but is often high in fat and low in nutrition.

Tips for Physical Activity:


• Hula Hoop, Jump Rope: If Rocky can jump rope for hours, it’s got to be good, right? Grab a few hula hoops and jump ropes, clear out one of your rooms, and turn on some fast-paced music. Your kids will love learning new skills, and you’ll love getting their heart rates up! You can even hold a tournament or a competition to make it more interesting.

• Dance: In First Lady Michelle Obama’s Let’s Move campaign, she encourages parents and children to get up and dance. Not only can you learn valuable moves on the dance floor, but merely dancing around for an hour can burn upwards of 200 calories! Take a leaf out of Michelle’s book: turn on some holiday music and dance around the house.

• Active Video Games: Traditional video games, albeit fun and endlessly entertaining, are extremely sedentary activities and should be limited to just an hour or two a week. The new, active video games incorporate fitness, coordination, and even dance skills! Consider Dance Revolution, Wii Bowling, Play station Move or Xbox Kinect next time your kids want to spend hours in front of the television on a cold or rainy day.

• The Gift that Keeps Giving: Give gifts that encourage physical activity, like active games or sporting equipment. Santa knows that even the simplest presents, like a ball or hula hoop, help support activity and leave open endless possibilities for fun family games.

From all of us @ The Polk County Extension Office..Have a Merry Christmas & A Happy New Year!!!!

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SWEET POTATOES!

Sweet potatoes are a staple food & in season right now. Though gaining in popularity they are typically relegated to side dish status in the United States. No complaints though; they are a stellar side loaded with beta-carotene, vitamin C and dietary fiber. In fact, sweet potatoes have been dubbed a “superfood” for their superior nutritional qualities.


From raw to roasted, recipes for sweet potatoes abound. Raw sweet potato sticks or medallions are a “new” child-friendly veggie for dipping. Children of all ages love baked sweet potato chips or fries. The more mature palate might enjoy a roasted sweet potato salsa or a refreshing sweet and sour slaw. Sweet potato biscuits and sweet potato pound cake offer a naturally sweet twist on two Southern favorites. And of course there’s no forgetting the holiday favorite: sweet potato pie.

Not long ago, I read that Martha Stewart takes a fresh-baked sweet potato with her when she heads to the airport. It makes an easy meal and it’s much healthier than most of the food sold in the airport. The idea works for lunch at your desk, too. Here’s all it takes: Wash a sweet potato and pierce several times with a fork; Microwave on high for 3 to 4 minutes, turning the sweet potato halfway through cooking time. Remove from the microwave, wrap in aluminum foil and allow it to “rest” for at least 5 minutes. Simply season with a little salt and pepper or the topping of your choice and enjoy!

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Planning a Healthy Thanksgiving:

The beginning of school seems long ago and suddenly it is November. Fall is a wonderful time to gather with family and friends. It is also a time when busy parents tend to get even busier. So many more things are added onto your plate including what to cook, how to avoid overeating at Thanksgiving and whose house will host Thanksgiving this year. ‘tis the season’ as they say, Thanksgiving is a special time for family and friends to gather together, enjoy seasonal foods and appreciate things we are grateful for. Thanksgiving and the holiday season is also a busy time for parents with the emphasis on food preparation and eating! Throw in the added holiday stress and it can be a challenge to keep up with good nutrition, calorie management and being active. With a little planning, you can take steps to create a healthy and fun holiday season with less stress! The Following Tips may help:




 Take time to plan your meal - planning ahead can save time and be less stressful

 Simplify your menu – less thanksgiving dishes and desserts means less to prepare & less to clean up!

 Make a shopping list

 Shop early - look for bargains on nonperishable foods

 Make it a potluck – save time and have family and friends help with some of their favorite healthy side dishes

 Prepare some foods in advance - appetizers and desserts can be prepared in advance, reducing your "to do" list closer to the holiday

 Reduce your “To Do” list – prioritize to create time for rest, fun and being active



                               Get kids involved in Thanksgiving planning and cooking:


Most young children enjoy being a 'helper' and it’s a fun way to spend time together. They also enjoy cooking and will be proud to share the healthy dish they helped prepare for Thanksgiving. As you prepare for Thanksgiving you can use this time to get kids involved and teach them about new foods and healthy eating. There are plenty of ways to get kids involved:

Kids can:

 help come up with the menu

 find items on the grocery list

 find different colored seasonal vegetables

 wash vegetables and fruits

 help measure and mix ingredients

 add fresh fruits and vegetables to platters

 make cute Thanksgiving decorations

 set the table


This holiday season is a great time to take steps to keep your family healthy. Kids are developing their habits through the daily experiences. Since Thanksgiving is the kick off for the holiday season, demonstrate healthy holiday habits. This Thanksgiving you can teach the kids how to prepare for Thanksgiving by making healthy choices.

 Don’t forget breakfast. Start the morning with a healthy pumpkin smoothie.

 Don’t starve. Avoid trying to save your appetite for dinner or you will tend to overeat.

 Cook with natural ingredients. The first Thanksgiving celebrated in 1621 had no processed foods and no access to sugar

 Shop smart. Buy fresh seasonal fruits and vegetables for a better price such as squash, carrots, turnips, and pumpkins.

 Go for Veggies! Cook healthier, low calorie seasonal vegetables for a nutrient packed meal.

 Cook healthy. Look for healthier substitutes for your recipes by substituting whole grains and low fat items whenever possible. See our list of healthy Thanksgiving substitutes.

 Think out of the box! Consider fish or a vegetarian meal for your main entrée.

 Start the festivities with healthy choices. Offer some tasty and healthy appetizers with low fat dips to keep the calories down!

 Use low fat creams for soups and desserts.

 Get moving! After dinner, get the family active with fun indoor or outdoor activities.

 Don’t beat yourself up! If you feel like your family forgot their healthy habits, then just get the family back on the healthy track.

Did you know that the average person will eat about 4500 calories on Thanksgiving Day! With so many delicious foods and the excitement of the holiday it is easy to get carried away and over eat. But with a few portion control tips, you can eat less and teach your children to eat sensibly, even during the holidays.

 Think small - serve in smaller serving dishes to encourage smaller portions

 Use smaller plates and bowls to help portion control

 Plan for leftovers to reduce the chance of over-eating- you’ll save time on future meal preparation too!

 Make a low fat vegetable based soup as a starter

 Limit starches such as potatoes, stuffing, and rolls, instead fill your plate with more vegetables

 Drink plenty of water.

 Avoid seconds. If you can't resist the second helping, focus on refilling your plate with vegetables and other lower calorie choices

 Enjoy desserts however, slice your pie into 16 slices and use nonfat whipped cream.



The Thanksgiving holiday can be the start of a hectic holiday season. We get into such a rush that we might be tempted to throw all our healthy habits out the window. But it can also be a time to take steps to simplify, slow down and enjoy the simple pleasures of family. It can be a time when the whole family can remember to be thankful for healthy foods and a healthy family. And isn’t being thankful about our blessings what this holiday is really about. Here at the Polk County Extension Service we hope all of you have a wonderful, enjoyable and healthy Thanksgiving!!



                                                                     Recipes:

                                                             Cute Cornucopia:  

This mini horn of plenty guarantees that hungry young guests will have something to nibble on. Set one at each place as a meal-starter, or make a bunch to serve as a kid-friendly

Hors d'oeuvre platter before the big Thanksgiving feast. Be sure to check out more ideas for a fun-filled Kids' Thanksgiving.

Ingredients:



• Tortillas

• Toothpicks

• Small veggies -- we suggest peas, baby carrots, baby corn ears, grape

• tomatoes, and a small pickle

• Dip or dressing

Instructions

1. To create each cornucopia, cut a tortilla in half. Roll it into a cone with the rounded edge at the open end. Secure the cone with a toothpick, and then fill it with small veggies. Serve with your favorite dip or dressing

                                                                       Teeny Turkeys: 

Looking for a fun snack that will tide over the kids until the big feast? These bite-size birds are easy for kids to make and are sure to be gobbled up.

Ingredients:



• Cocktail pumpernickel bread

• Vegetable cream cheese

• DECORATIONS:

• Peas (eyes)

• Red pepper

• Pepperoni

• Cheese

• Cashew

• Slivered almond

• Parsley



Instructions:

• For each sandwich, spread vegetable cream cheese between 2 slices of cocktail pumpernickel bread.

• For the head, use a small drinking glass or round cookie cutter to cut a circle from another slice of bread, then stick it to the top of the sandwich with a dab of cream cheese.

• Likewise, add facial features such as pea eyes, a red pepper or pepperoni snood (above the beak), and a pepper, cheese, or cashew beak. Finally, wedge pepper, slivered-almond, or parsley-sprig feathers between the bread slices.

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This Halloween Think Healthy!

When Halloween rolls around, it is smart to steer kids to fun, tasty and healthy options. For Halloween breakfast, make a Frothy Witches Brew (see recipe). For Halloween lunch, send a silly sticker to school. For Halloween dinner, add a cup of Black Cat Trail Mix (see recipe) to every place. Then, let the aerobic exercise begin as excited kids and parents stroll through the neighborhood or local mall for an hour or more. Make Halloween all about fun and hiking as kids learn important lessons for their healthy lifestyle.

Recipes:

Frothy Witches Brew:     

For a naturally sweet and tasty Halloween day drink! Kids Can Help: Kids can measure the ingredients

and pour them into the blender, with supervision.

Serves 2

1 cup Purple grape juice, 100%

1 cup Fresh or frozen, thawed, strawberries, without added sugar, ½ cup Seltzer water or club soda, without added sugar or sweetner.

1. Measure juice and berries into a blender jar. Cover tightly with the lid.

2. Blend on medium to high speed for about 1 minute.

3. Pour into cups or glasses, add the seltzer water/club soda and stir gently.

Nutrition per serving: 100 calories; 0 g fat; 0 g saturated fat; 0 trans fat; 0 mg cholesterol; 15 mg sodium; 25 gm carbohydrates; 2 gm fiber; 1 gm protein; 0 vitamin A; 70% DV vitamin C; 2% DV calcium; 4% DV iron

Kids enjoy a mixed Halloween bag so make your contribution something really memorable.
 
Black Cat Trail Mix


For a fun, crunchy and nutritious Halloween day treat! Kids Can Help: Kids can measure the ingredients, stir the mixture and package it, with supervision

Serves 12  

2 cups Oat rings cereal, plain

2 cups Pretzel minis, whole wheat

2 cups Graham cracker tidbits

1 cup Dried apricots, cut up

½ cup Chocolate chips, mini size

1. Get out a big bowl.

2. Measure all ingredients into the bowl.

3. Stir everything up with a big spoon.

4. Package in tiny cups with lids or sealed snack-size baggies.

Nutrition per serving: 120 calories; 3 g fat; 1.5 g saturated fat; 0 trans fat; 0 mg cholesterol; 75 mg sodium; 24 gm carbohydrates; 3 g fiber; 2 g protein
 
Trick or Treat Goodies with More Nutrition:

❖❖Small pouch of baked crackers
❖❖Crunchy oat granola bar
❖❖Tiny ‘camping’ box of cereal
❖❖Pouch of cheese-filled pretzel sandwiches
❖❖Box of craisins or raisins
❖❖Small bag of chocolate covered almonds
❖❖Package of baby carrots & dip
❖❖Sunflower seeds
❖Colorful pencil & notepad
❖❖Fun sticker or removable tattoo
❖❖Small ball
❖❖Goofy Halloween ring or bracelet
❖❖Inexpensive jump rope
❖❖Kazoo
❖❖Tiny games

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Turbo-Charge Your Nutrition with Super foods:

Not all foods are created equal. Even among natural or health foods, nutritional content and density varies widely. If you’re looking to get the most health bang for your food buck, explore super foods — foods that contain a high phytonutrient content which, research indicates, may positively impact overall health and immune response. Below is a list of 14 foods commonly considered to be part of the super food category:


Blueberries: Packed with antioxidants and high in potassium and vitamin C, blueberries are great for toping cereal, adding to yogurt or eating on-the-go.

Beans: A great and inexpensive source of low-fat protein, beans are even more important for those on meat-free diets. The high fiber content of beans can promote colon health and their iron, potassium, and magnesium content are important phytonutrients in fighting cancer.

Broccoli: Packed with vitamins C and K, broccoli is also a great source of fiber, iron, calcium and folate.

Oats: Oats are an important part of a heart-healthy diet. B-vitamins, fiber, protein, zinc, copper and potassium are all found in this whole grain.

Oranges: It’s not just the vitamin-C that helps oranges make the super food list. Oranges (as well as other citrus fruits) contain flavinoids – powerful antioxidants that help fight cancer by preventing initial cell mutations in the body.

Pumpkin: It’s not just for Thanksgiving — embrace pumpkin every season. Its alpha carotene, beta carotene, vitamins C and E make it an essential part of a nutrient-rich diet.

Wild Salmon: Lean protein, vitamin B, and Omega-3 fatty acids are all found in salmon. Look for wild-caught salmon – it’s less likely to contain contaminants than farm-raised.

Soy: A 2003 study by The Journal of the American Medical Association found that a diet rich in soy fiber lowered cholesterol as much as the often-prescribed statins. Good sources of soy are edamame, tofu and soy milk.

Spinach: Spinach packs a punch – it’s low in calories, yet high in protein, iron, potassium, magnesium and vitamins A, K and C.

Green tea or black tea: Both green and black tea has antioxidant properties. Green tea has the added benefit of ECGC a particularly powerful antioxidant that’s been shown to lower bad cholesterol and inhibit the growth of cancer cells.

Tomatoes: Tomatoes contain lycopene – a powerful antioxidant also found in other red fruits like strawberries, watermelon and cherries. Preliminary research indicates that lycopene may be especially beneficial in preventing prostate cancer.

Turkey: Rich in iron, B vitamins and zinc, turkey is a versatile alternative to beef.

Walnuts: Walnuts are power-packed with fiber, Omega-3 fatty acids, protein and vitamins E and B6.

Yogurt: Yogurt contains probiotics — live bacteria important to proper digestion. Calcium, B vitamins and protein also help make yogurt an important part of healthy eating.

As with any lifestyle or dietary change, it’s always a good idea to first seek advice from your physician, especially if you have a particular health concern. But as the body of research grows, super foods are fast becoming recognized as essential ingredients in a well-rounded, nutrient-conscious diet plan. If you struggle with embracing a particular diet or nutritional regimen, try adding a few super foods to your menu each day, then work your way up to integrating a few in each meal. As your familiarity with each food grows, challenge yourself a few times a week to create meals comprised entirely of super food ingredients. I think you’ll be surprised at the flavor, variety, versatility and health benefits of embracing a diet rich in super foods.

Check out my Current Newsletter @ http://polkextension.com check under Families & Consumers & then Newsletters.

Joyce Tompkins

Polk County Extension Service

J6256@ufl.edu (863)519-8677 X114

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How to save Food Dollars on food without even noticing

1. Eat vegetarian a few nights a week.


Try to include a couple of vegetarian meals in your menu for the week. Skipping meat, even once or twice a week, can help save money, since meat is usually the most expensive part of a meal. Savings: $210 per year. (Replace 1 pound of sirloin [$5.99] with a 14-ounce block of tofu [$1.96] once a week for a year.)
 
2. Minimize waste.


One of the easiest ways to save money is to make sure you’re not wasting food. According to the Environmental Protection Agency, Americans throw out more than 25 percent of the food we prepare. And a study at the University of Arizona that tracked food use and waste from production to the table to the landfill estimated that the average American family of four throws out $590 worth of food each year. So we need to do a better job of using leftovers and learn what to do with food before it’s past its peak. Savings: $590 per year. (Estimated value of the food an average American household of four wastes in a year.)
 
3. Plug in the slow cooker.


If you don’t have hours to spend at home tending a braise, then try a slow cooker. It will give you the same effect (i.e., it makes inexpensive cuts of meat meltingly tender), but you can plug it in, leave for the day and come home to a dinner like a Rich Chicken Stew or one of our other easy, healthy slow-cooker recipes. Inexpensive cuts of meat that work wonderfully in the slow cooker include chicken thighs, pork shoulder, beef chuck etc....Savings: $78 per year. (Replace 1 pound of boneless, skinless chicken breast [$4.99] with 1 pound boneless, skinless chicken thighs [$3.49] once a week for a year.)
 
4. Discover great ways to use canned fish.


Just like their fresh counterparts, canned salmon and tuna provide omega-3 fats, which help keep your heart healthy by lowering triglycerides and blood pressure. The difference: canned fish is significantly cheaper. Savings: $224 per year. (Replace 1 pound of fresh tuna [$7.99] with 1 pound of canned tuna [$3.68] once a week for a year.)
 
5. Don’t order a pizza. Make one at home.


Ordering pizza seems like a cheap and quick solution for dinner. But a typical pie costs more than $15. You can make your own at home, using leaner meats & veggies for a lot less and in about the same amount of time delivery takes. Savings: $520 per year. (Make pizza once a week instead of ordering.)

6. Pack a lunch.


When you’re busy at work, the easiest choice is to grab a bite to eat someplace nearby. The problem is that the cost of buying lunch takes a toll on your food budget. (The average lunch at the national chain Panera Bread, which specializes in sandwiches, soups and salads, is $8.50.) Try bringing a lunch from home. When you make dinner, think about what you’re going to eat for lunch tomorrow. If you’re making a salad, make a little extra and put it in a container, undressed. And what about your leftovers? If you have a little extra chicken or half a can of beans, toss that in with your lunch salad. Make more than you’ll need for dinner, and reheat it for lunch the next day. Savings: $1,375 per year. (Replace an $8.50 lunch with a $3 lunch from home 5 days a week, 50 weeks a year.)
 
Its easy to see that with just a little planning you can save a ton of money on your food budget!

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Packing Lunches for School-Age Kids:

A new school year is just about ready to start & with that in mind here are some great tips and ideas from your local Polk County Extension office;

Planning is Key

With a little planning, some imagination, and feedback from your child, you can pack a lunch that they will enjoy and that meets their daily nutritional needs. By following these tips, you also can avoid the morning panic of “What do I pack today?”

Stock the Kitchen:

To reduce morning stress and make the planning process go smoothly, stock your kitchen with all the necessary ingredients. Make a list of convenient lunch foods so you only have to go to the grocery store once a week. Stock up on zip lock sandwich bags, small ¼ to ½ cup plastic, reusable containers, plastic spoons and forks, and freezer packs to keep foods and beverages cool.

Plan Weekly Menus:

It’s easier to make lunches packed with good nutrition if you plan lunch menus for an entire week. You and your child are less likely to make unhealthy, last-minute food choices as you “bag it and grab it” every morning.

Use My Pyramid, the food guide pyramid, to plan nutritious meals. The five food groups in the pyramid are milk, meat & beans, fruits, vegetables and grains. Plan daily lunches that include at least three of these five food groups and supply protein, carbohydrates and fat. Lunches also should provide about one-third of the child’s daily vitamin, mineral, and calorie requirements so they feel good and can do well in school.

Let Your Child Make Choices:

Always ask your child what they want to eat and let them help decide what to pack. When they get to make some of the decisions, they will almost always be willing to try new foods that are nutritious and healthy.

A child who helps prepare their meals tends to eat better, so let them help pack their own lunch bags. Make it a family affair to pack lunch bags for the entire week on Sunday. Discuss portion sizes and food preferences so that your child is satisfied.

If you offer healthy choices, your child will choose healthy foods. Your child will accept new foods better if you are a good role model and eat lots of new and different foods yourself.

Having the “right” tote can be very important. Let your child chose what kind of lunch container they will carry. Do they prefer a brown bag, insulated bag or a trendy lunch box? A lunch box is easier to clean and may keep food cool longer.

Older kids may feel that carrying a lunch bag is not “hip,” so they may prefer a thermal, insulated bag with pockets and tapered to fit into their backpacks. Pre-teens and teens often are very judgmental and tease classmates who bring “uncool” lunches to school. Foods that may qualify as “uncool” include: any ethnic or unfamiliar items; sausages; tuna fish; strong-smelling cheeses and other stinky foods.

Think Outside the Box

To create interesting lunches for your child, as well as for yourself, think outside the box---the lunch box, that is. Occasionally tuck a surprise in your child’s lunch box. This could be a non-food item like a sticker, riddle, comic, or a note telling them how special they are. Knowing that someone cares about them is “nourishing” in its own way.

A child’s lunch should be fun, easy to prepare and easy to eat within their lunch break, which is usually 20 minutes or less. Sandwiches are popular items, but be aware that a whole sandwich is usually too much food for most boys under eight years old and girls under 11 years old. Other good lunch choices include: raw vegetable pieces (e.g. baby carrots, cherry tomatoes, sliced cucumbers, celery, red or green bell peppers); crackers; cheese slices or cubes; string cheese; whole fruit; individual containers of pudding, and oatmeal-raisin cookies. Prepackaged lunches are convenient, but they are more expensive and often higher in fat, sugar and calories than meals you prepare yourself. Pack your own portion-controlled meals that are cheaper, healthier, fresher, and tastier.

Here are some healthy, kid-friendly lunch ideas that are interesting and appealing.

• Jazz up a plain peanut butter and jelly sandwich by using whole wheat bread and adding a sprinkling of raisins and granola. Low-sugar jam can be substituted for the jelly. These changes add a new twist to an old standby.

• Vary the type of bread. Instead of always using plain white, try breads like these: whole wheat; multigrain; raisin; pita pockets; bagels; rolls; rice cakes and English muffins. Cut the bread into shapes (e.g. triangles or stars) with cookie cutters.

• Make pasta salad using fun-shaped, colored pasta (e.g. small shells, wagon wheels or ABC’s).

• For a protein-packed main dish, serve chicken, tuna or egg salad in pita bread or in a small cup or container. Remember to go light on the mayo or use the low-fat variety.

• The night before let your child help you make “deli animals” with a cookie cutter. These can be made from thick deli slices of meats (e.g. lean cuts of turkey, ham or roast beef).

• Raw vegetables can be a hit with your child, so cut celery sticks into small pieces and fill them with peanut butter.

• Make a crunchy caterpillar by alternating carrot and zucchini rounds on a toothpick. Top with a radish for the caterpillar’s head, and add round cereal for the eyes. Use a dab of cream cheese as the “glue’ to hold it together.

• Serve hummus with carrot sticks, celery sticks and cubed whole-wheat pita for dipping.

• Fill some small plastic containers with low-fat dressing, salsa, or refried bean dip so your child can dip their veggies, chips or crackers.

• Pack some yogurt dip and fresh fruit.

• Core an apple and stuff the inside with peanut butter. Top with raisins, nuts, sunflower seeds or toasted coconut. The filling keeps the cut apple from turning brown.

• Make a sandwich filling by combining low-fat cream cheese and jelly. Or, spread bread with cream cheese and top with dried fruits such as raisins, apples or apricots.

• Mash a banana together with low-fat cream cheese and top with fresh apple, pineapple or peach slices.

• Combine healthy breakfast cereals, nuts and raisins in a zip lock bag.

• Cut up some favorite salad ingredients and bag them. In the morning, add a dash of dressing and include a fork. Or, put the dressing in a separate container and let the child add it before lunch so the salad is still crisp.

• Use “filler” vegetables (e.g. lettuce, onions, tomatoes and peppers) in sandwiches to help your child get the necessary amount of vegetable servings every day.

• Make healthy muffins with pumpkin, banana, zucchini, walnuts, crushed pineapple or a combination of other ingredients. Another nice treat is oatmeal cookies with raisins.

Apple-Cinnamon Sandwich:

4 slices raisin or sandwich bread ¼ cup low-fat cream cheese 3 Tbsp chopped apple 2 Tbsp chopped walnuts 2 Tbsp chopped celery 1 tsp cinnamon

Lay out bread slices. Combine cream cheese, apple, walnuts, celery and cinnamon. Mix well. Spread filling on two slices of bread. Top with other slices.

Turkey Rolls:

2 flour tortillas 2 tsp mayonnaise 2 slices thinly sliced deli turkey ½ cup shredded lettuce 2 Tbsp shredded cheese, any type

Lay out tortillas. Spread with mayonnaise. Layer turkey slice, lettuce and cheese onto tortillas. Roll up and wrap.

Beary Good Snack Mix:

2 cups bear-shaped graham crackers 2 cups toasted oat cereal 1 cup honey-roasted peanuts ½ cup raisins ½ cup chocolate chips

Combine all ingredients in large bowl or re sealable bag. Mix well and store in an airtight container.

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Planning Good Meals

Food dollars are the most important dollars you spend. They can be spent wisely to buy nourishing meals, or they can go for spur-of-the-moment purchases. Good, nutritious meals don�ft just happen; they are planned. Everyone needs adequate amounts of protein, vitamins, minerals, and kilocalories* each day. Over a period of time these nutrients affect the health and well-being of every member of your family. Easy, quick meals must be prepared by someone—you (with help from family members) or processors who prepare convenience foods. In either case, good health for the family is the ultimate goal. This can be achieved only by providing the essential nutrients every day.

Today, the role of homemaker is often a shared one. In dividing household responsibilities, grocery shopping, food preparation and prepreparation, or cleanup often falls to the husband or older children. Meal planning guides as well as information on the purchase and preparation of food are even more important for you who are new to this area. Planning menus for 3 to 7 days at a time will save you time in shopping and preparing food. If the person who shops is not the person who prepares the meals, menu planning is a must. Also, knowing what will be prepared for dinner each night means this question doesn't have to come to your mind during a busy day or on the drive home.

Convenience foods are those that are partially or fully prepared. They can be canned, frozen, readyto- eat, ready-to-use, or packaged mixes. When deciding what to buy, think about your time, energy, the quality of food you can purchase, and your food budget. Many convenience foods are actually less expensive than the home-prepared counterpart. Frozen orange juice concentrate and frozen french fries are two good examples. Seasonal vegetables or those vegetables with limited growing regions are less expensive in the plain convenience form; staple vegetables in season are usually cheaper in the fresh form.


Fresh foods, such as fruits and vegetables, generally require some kind of preparation—either washing, peeling, cutting, or shelling. The trade-off is time spent in preparation for money spent on the convenience food. Canned foods, such as meats, soups, vegetables, chow mein, and chicken a la king, are completely cooked and ready to heat and serve. Many canned vegetables may be used in casserole-type main dishes. Canned fruits can be chilled and served. Frozen foods are both cooked and raw. Frozen foods that must be cooked before using may not save much cooking time but will save in preparation time. Meat, poultry, fish, soups, whole dinners, fruit pies, and breads that have been completely cooked and then frozen need only to be heated and served. Meat, poultry, and fish that were frozen raw must be cooked, of course.



Frozen vegetables are usually raw and need to be cooked. Some have been cooked and only need reheating. Fruits and fruit juices only need to be defrosted. Most juices must be mixed with water or other juices before using. Freezing home-prepared main dishes, desserts, or a complete meal can be a real convenience. The trick is to buy and fix two or three times your usual quantity. You can successfully freeze almost any casserole or main dish. Undercook the dish slightly before freezing since it will cook a little more as it thaws and warms. Biscuits and rolls can be made ahead and frozen either cooked or uncooked. As a rule, cooked potatoes, spaghetti, and macaroni don't store well in the freezer. They should be added to casseroles and sauces just before heating to serve. Also, add seasonings sparingly; freezing may increase the flavor.



Examples of do-it-yourself convenience foods to freeze are chili, chicken and dressing, baked beans, and chicken or turkey in gravy. You can also cook, chop, and freeze chicken or turkey for use in stirfried rice, chicken salad, chicken a la king, or turkey pot pie. Ground beef can be prepared and frozen as a meatloaf to be baked, as meatballs or croquettes (seasoned, shaped, and ready for browning) or for use in Italian sauce for spaghetti, lasagna, or chicken parmesan. Remember that cooked foods should be stored in the freezer for only a short time. Use them within 8 weeks of freezing for the highest quality. Freeze them in loaf-size pans; then remove when frozen solid and package tightly in freezer bags or wrap. Label the packages with name of dish and date. To serve, put a frozen casserole in a freezer-to-oven container and heat in the oven or a double boiler. If the food is already cooked, it will only need warming. To heat a 6-serving casserole from the frozen state, bake for 30 to 45 minutes at 350 degrees F. This is only a rule of thumb; time may vary. Cooking partly thawed food will take less time. If you have a microwave, you may use it to defrost and warm frozen dishes.



Packaged mixes are available in every food group. These mixes save a great deal of time in assembling, measuring, and blending ingredients as well as in washing and storing measuring equipment after use. They also tend to produce products of consistent quality. Prepare some in advance and freeze them. You may choose to make your own quick mixes to keep on hand for baked goods or coatings. Ready-to-eat foods include cold cuts of meat, sliced cheese, breakfast cereals, crackers, condiments, and bakery products. These are handy for lunches but can also be served with a salad, vegetables, or fruit for a quick meal.



Ready-to-use foods, in addition to canned and frozen foods, are items such as chopped and shredded ingredients for slaw or salad; instant milk, coffee, tea, and cocoa; salad dressings; bouillon cubes or granules; prepared stuffings; brown-and-serve sausage; instant potatoes; chopped meat, etc. The cooking, heating, or mixing required for these foods takes only a short time before the food is ready to serve. You can make your own ready-to-use foods. When you are chopping onions or green peppers for one dish, go ahead and chop the entire item and store it in the refrigerator or freezer in recipe proportions. For example, green pepper frozen in ½-cup portions and onion in ¼-cup amounts are useful. If you have leftover meats that can be used later in casseroles or sandwiches, chop or slice and freeze them also. A little planning ahead and doing the preparation when you have the time will provide you with your own convenience foods in your freezer. This also saves waste by allowing you to keep leftovers or planned-overs till another week.

For more information on Nutrition subscribe to my Newsletter "The Market basket" under Families & Consumers in the left hand column @  http:polk.ifas.ufl.edu by sending me an email @ j6256@ufl.edu.

Have a great Weekend!!

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Food Controversies:

Which is Better Olive Oil or Canola oil?


While canola has been touted in recent years as superior to olive oil, both have high proportions of polyunsaturated and monosaturated fatty acids (good fats) and are heart healthy when consumed in mod

What about Butter or margarine? For those who believe butter is healthier because it's "natural, it’s made from animal fat, [so it] contains cholesterol and very high levels of saturated fat. Margarine is made from vegetable oils, and plant products contain no cholesterol. It's also higher in "good" fats than butter. But some kinds of margarine may be even worse than butter because of their content of Trans Fats, a particular heart risk. In general, the more solid the margarine, the higher the proportion of Trans fat. Steer clear of stick margarine, Go for the tubs of heart-healthy margarine made with omega-3 oil," such as Promise or Smart Balance.   

How about Low-fat or Skim milk? Let's face it—the higher the fat content, the better the taste, but skim and 1 percent are clearly better nutritional choices. "The higher you climb in percentage of milk fat, the bigger the bite you're taking out of your daily recommended value of Saturated fat. According to the U.S. Department of Agriculture, the maximum recommended daily intake of saturated fat for the average active adult is 20 grams. One serving of skim milk can have no more than .4 of a gram of saturated fat, with 1 percent weighing in at 1.5 grams and 2 percent at 3 grams. If you have two glasses of 2 percent milk, you've already consumed almost a third of your daily saturated fat. Stick to skim and 1 percent. Or go for the 2 percent but keep the saturated fat content in mind.

What about Fresh or Frozen veggies? "Fresh sounds better, and if you picked them out of your garden or at a farmer's market that sells locally grown produce, you can be assured they haven't lost nutrients in transit. But keep in mind that "if." Research at Pennsylvania State University found that a bag of spinach stored at slightly below 40 degrees Fahrenheit for eight days lost half its folate, which prevents birth defects, and carotenoids, compounds that fight heart disease. Higher temperatures accelerated the breakdown. At 50 degrees, half of the compounds were gone after six days. It took just four days at 68 degrees to drop by half. On an 80- or 90-degree day at an outdoor farm stand, the process clicks up several notches. "Frozen fruits and vegetables are processed at their peak ripeness, a time when—as a general rule—they are most nutrient-packed, when you buy frozen, you know exactly what you're getting."

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Summer Picnics

Outdoor activities naturally rise in July and August - school is out for the summer, longer daylight hours, local produce is at its peak - and we find ourselves enjoying the great outdoors in the form of backyard grilling, concerts in the park, and local food festivals. So whether you're hosting an outdoor get-together, planning a picnic, or packing for a family vacation keep it healthy, happy and fun all summer long!


How do you make it through a full day in the great outdoors without resorting to beachside hot dog vendors, an easy bag of chips, or a quick trip to a fast-food joint? A healthy picnic lunch is a great - and surprisingly simple - solution. Here's what to pack in a healthy picnic lunch for your family.

Sandwiches

Sandwiches are a picnic staple, but choosing the right kind of sandwich is an important step if you really want to have a healthy picnic. First, make sure to avoid white bread! Choose whole wheat, multi-grain, omega 3, or flax bread with whole grains for a rich source of fiber, vitamins, and antioxidants. Or, for a unique twist on a traditional sandwich, use a whole wheat tortilla to make a wrap instead.



Next, choose the right filling. Processed luncheon meats are high in sodium and fat, so try using leftover chicken breast or salmon instead. Or, go with the kid-favorite peanut butter and jelly. (Just be sure not to overdo the peanut butter, since its high in fat: a serving is one level tablespoon, which is about the size of the tip of your thumb.)

Fruit and Veggies and dip

Fruit and veggie slices are simple to prepare, and are easy to serve at a picnic with choices of dip.



Start with a good selection of produce that can easily be prepared for dipping: celery and carrot sticks are perfect, as are cherry tomatoes. For fruit options, try grapes, berries, apples, and bananas. Low fat sour cream, hummus, are all healthy dip choices for veggies, or try low-fat yogurt for fruit.

Dessert

If the fruit isn't enough to satisfy your kids' sweet tooth, finish off your picnic with some home-made trail mix. Mix nuts, crunchy whole grain cereals, and dried fruits such as raisins, apricots, and prunes, to add some sweet crunch to finish off your meal. Just be sure to keep the portion sizes small – this treat is full of nutrients, but too much can pack on the calories fast

Drinks

Water is the best choice for a long day outside, since you'll want to make sure you keep hydrated without consuming a lot of calories and sugar (like you'd get from juice or pop). For the kids, try milk or soy milk. If you simply must take juice, make sure you limit it to one juice box each, and look for real 100% juice, rather than "fruit drink," which is loaded with added sugar and artificial ingredients.

The Bottom Line

There you have it: a simple, easy-to-prepare, healthy picnic you can take anywhere – and you don't even need to bring a knife and fork!

No matter where your summer activities tack you this summer, remember there is always a healthy alternative to the fast-food options that can be so tempting. Plus, a healthy family picnic can be a lot of fun!

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Include Healthy Foods in Your Hurricane Disaster Kit:

Today Being June 1st reminds all Polk County Residents to have a Disaster Kit assembled and stored ready to pull out in a moment’s notice should we need it this Hurricane season. When it comes to Preparing our Kit & sticking to a Healthier guideline, the first step is planning, it's important to prepare early, storing up healthier foods that won't pack on the pounds.


There are many choices available, so it shouldn't be difficult to find healthy alternatives to doughnuts, cookies, and chips. They're always adding new food items in the grocery store when buying foods for hurricane season; try to find items that won't spoil easily such as meal-replacement bars, ready-to-eat canned fruits and vegetables, peanut butter, granola bars, rice cakes, trail mix, and dried foods such as beef or turkey jerky.

Beef jerky is high in protein and low in carbs, and good for diabetics. Canned tuna and chicken are good for protein. Fruits that do not require refrigeration are also good to have on hand. There are also many grain products available, such as rice mixes that are already cooked, Add some beans and salsa to the rice and you'll have a tasty meal that doesn't require much thought, time, or preparation.

Hard cheeses also can be left out for a while, Make sure you don't eat too much salt, and while protein is good, don't overdue. Instant meals such as cups of noodles or individually packed snacks such as pudding and applesauce are good items to purchase.

According to the U.S. Department of Agriculture, refrigerated dairy products such as milk, cream, and yogurt should be discarded if held above 40 degrees for more than two hours, have canned milk, nondairy creamer and powdered milk in the pantry in case the power is out for a while.

Canned juice and juice boxes that are low in sugar are other suggestions. Those who are on a special diet or have infants and small children should make sure they have the necessary foods before a storm hits.

If you still have food left over from last year, check for expiration dates. Also pay attention to "best if used by" dates. You can pick up a copy of the “The Healthy Hurricane/Disaster Cookbook," free of charge, at the Extension Service office, 1702 U.S. 17 S., in Bartow, Monday through Friday from 8 a.m. to 5 p.m.

We will also have a booth at this year’s “Polk County Hurricane Expo” & Cookbooks will be available there this coming Saturday June 5th @ the Orange Dome in Winter Haven from 9-3 pm.

If you have any other disaster food or food safety questions or to get an information packet or a cookbook, contacts me, Joyce Tompkins at the Polk County Extension Service at: 863-519-8677, Ext. 114 or e-mail j6256@ufl.edu.

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Safe Summer Grilling

As the weather warms up many people enjoy using a grill to cook meats. The time between Memorial Day and Labor Day marks the time to break out the backyard barbecue grill. Use these simple guidelines for grilling food safely.

From the Store: Home First

When shopping for meat and poultry, put them in the shopping cart last, right before checkout. Load meat and poultry into the air conditioned car—not the trunk—and take the groceries straight home. At home, place meat and poultry in the refrigerator immediately.

Marinating

Some recipes state to marinate meat and poultry for several hours or days, either to tenderize or add flavor. Always marinate food in the refrigerator, not on the counter. If some of the marinade is to be used as a sauce on the cooked food, reserve a portion of the marinade. Don’t put raw meat and poultry in it. Don’t re-use the marinade used on raw meat or poultry unless it’s boiled first to destroy any bacteria.

Keep Everything Clean

Be sure there are plenty of clean utensils and platters for separately handling the raw foods and the food after cooking. Don’t use the same platter and utensils for raw and cooked meat and poultry. Any bacteria present in raw meat or juices can contaminate the safely cooked meat. This is a major cause of food borne illness.

Cook Thoroughly

Most people think they know when food is done just by eyeballing it. But cooking by color can fool you. Meat and poultry cooked on a grill often browns very fast on the outside. Research shows that 1 out of 4 hamburgers turn brown in the middle before it has reached a safe internal temperature. Use a thermometer to be sure the food has reached a safe internal temperature.

Serving the Food

When taking food off the grill, don’t put the cooked items on the same platter which held the raw meat. Any bacteria present in the raw meat juices could contaminate the safely cooked meat or other grilled foods. Food should never sit out for more than two hours, and in hot weather (90 degrees and above), food should never sit out for more than one hour.

Now let the grilling begin!!

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Can Your Toddler Drink Too Much Juice or Milk?

Your child gets important nutrients from drinking milk and 100% fruit juices. Milk has calcium and vitamin D, while 100% fruit juice may have added vitamin C and calcium. However, children can get too much of a good thing! Toddlers who fill up on milk or juice are too full to eat other nutritious foods. And drinking too much fruit juice can lead to diarrhea. Try to limit your toddler to 2 or 3 cups of milk a day and b cup of 100% fruit juice a day. Offer water to satisfy your child’s thirst during the day and save the milk and juice for mealtimes. Remember. your habits help kids make smart food choices. Kids will do what you do. If they see you drinking milk and eating vegetables, they will too. Have healthier foods in the house. Let kids choose snacks from two healthy choices, such as apples or graham crackers. Eat meals with your kids as often as you can. Meals are a nice way to be with each other and to break up busy days. Use meals to talk about new foods. Keep trying new foods, it may take a few tries before the family likes a new food. Let your kids help pick foods, plan meals and snacks, and fix meals.

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Lighten Up The Fat:

Fat tastes good, but at a price:
Fats occur naturally in all food groups. Fats give food flavor; impart a creamy, smooth mouth feel, and aroma to food. Many of our favorite foods, especially meats, desserts & snacks are high in fat. Fat adds flavor but the risks of high-fat diets are excess weight, unhealthy hearts and increased risk for many diseases such as cancer (breast, colon) and diabetes. So what are we to do? Are we sentenced to a life free of all fat and fatty foods, never to eat ice cream or steak or cheesecake?


No, but there is a better way. Let’s learn more about fat and how to lighten up without sacrificing everything, especially flavor. Fat is the body’s chief storage form from energy from food. If we eat more calories than we need, the body stores the excess as fat. This is true with carbohydrate, fat, and protein calories. Fats are important for energy. Fat provides twice the energy or calories of carbohydrates or protein. Fats pad major organs & insulate the body – protects organs & bones; keeps us warm; skinny people do feel cold faster

Fat is a source of fat soluble vitamins (A, D, E & K) – these vitamins are important for health. Fats add flavor, aroma & mouth-feel to foods. Fat tastes good to many people. When we leave fat out of recipes or substitute other ingredients for the fat, the food product tastes differently. "Grandma’s Cheesecake" doesn’t taste the same without the fat. Mouth-feel means the smooth, creamy feel in the mouth. Fat gives aroma and mouth-feel to foods such as bacon, French fries, ice cream or mayonnaise that are rich sources of fat in our diets.

Fats make baked products tender – too little fat makes the crust crumbly, hard and dry, the product goes stale more quickly, too. Fats conduct heat during cooking – low fat products often take longer to bake or cook and may brown less. High fat foods can burn if not watched.

Americans need to reduce total saturated fat levels including foods that contain trans-fatty acids. Cooking methods count and deep fried foods are especially laden with saturated and Trans fatty acids. Changes in cooking procedures from frying to broiling, baking roasting and grilling can make a world of difference in total fat intake. A good rule of thumb is:

Consume 20 - 35% of total calories from fat

• 7-10% of total calories from saturated fats

• About 10-15% from monounsaturated fats

• About 10% from polyunsaturated fats

Fats & Oils

Limit or avoid:

• Butter

• Lard

• Palm, palm kernel or coconut oil

• Stick margarine

• Shortening

Best bets:

• Nonstick cooking spray

• Light margarine : whipped, tub or spray

• Olive, canola oils

Examples of Healthy Snacks:

• Fruit

• Low-fat cheese with low-fat crackers

• Raw vegetables and low-fat dip

• Cereal with low-fat milk

• Angel food cake

• Vanilla wafer, ginger snap

• Low-fat or baked chips with salsa

• Low-fat smoothies

• Pretzels or air-popped popcorn

Low-fat Cooking:

• Low-fat cooking methods - Baking, broiling, steaming, roasting, microwaving, grilling, braising, boiling, stewing, stir-frying and sautéing

• High-fat cooking methods - Frying, basting with fat, cooking in fatty sauces and gravies

More Ways to Reduce the Fat:

• Skim the fat from soups, stews & gravies (if possible) or buy lower fat varieties

• Be creative with seasonings – herbs, lemon, garlic, & spices add flavor

• Use low fat marinades to add flavor and tenderize

• Examples of low fat marinades are: Citrus Juices, Teriyaki, Light Soy Sauce, Fat Free, salad dressings and spices (dry rubs). You can also chill and skim off fat.

Make it a habit to make small changes as above & in no time you & your family will be eating healthier.

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Eating a little more fiber could make a big difference in your health.  Getting the health benefit doesn’t mean just eating oatmeal and bran flakes, although they’re both good sources of fiber. You have a lot of options, which make it easier to eat more fiber. Many adults come up short on fiber. The average American eats 10 to 14 grams of fiber daily; however, the recommended intake is 20 to 30 grams every day. Children don’t need as much. To calculate how many grams of fiber a child needs, add five to the child’s age in years. For example, an 8-year-old child needs 13 grams of fiber per day. Dietary fiber is the indigestible part of a plant and is available in two forms. Soluble fiber has a high water-holding capacity; oatmeal is an example. Insoluble fiber is not digestible and is the type found in dry beans. Both are necessary for a healthy diet. Eating a high fiber diet reduces your risk of death from a heart attack. It also lowers total cholesterol, helps maintain healthy blood sugar levels and keeps your intestines working properly. Eating enough fiber also helps you feel less hungry.

Increasing your fiber intake doesn’t mean drastic changes.
•Choose fiber-rich foods, such as whole grain bread (3g fiber), brown rice (3g fiber), whole wheat pasta (6g fiber), fruits and vegetables (2-3g fiber), whole grain cereals (5-14g fiber) and dry beans (7g fiber).


•Start slowly. “Try to mix your standard choices with the higher fiber ones. As your taste buds adjust, increase the amount of high fiber foods. Gradually work your way to 20 to 30 grams. This will help lessen the side effects associated with high fiber diets, such as stomach discomfort. •Drink plenty of fluids to keep things running smoothly
The following example of how small changes can help an adult meet the goal of 20-30 grams of fiber daily.

•Breakfast: 3/4 cup bran flakes, 1 cup skim milk, 1 banana, 1/2 cup berries = 9 grams

•Lunch: 2 slices whole wheat bread, 2 ounces fat free turkey, 1 tomato, 2 lettuce leaves, 1 apple = 11 grams

•Dinner: 1 whole wheat tortilla, 1/2 cup black beans, 1/2 cup cooked peppers, onions and tomatoes = 12 grams

TOTAL DAY’S FIBER: 32 grams

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Welcome to Our New Web Site

Be sure to tell all your friends & family about the new blog here on our web page. Be sure to sign up to follow the blog as well. There will be all kinds of Tips, Ideas, & Articles related to Nutrition, Stretching your Food Dollar, Hurricaine Prepardness etc... So stay tuned...

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