Quick and Healthy Recipes from Families, Food and Fitness

Quick and Healthy Recipes from Families, Food and Fitness

“Quick and Healthy Recipes”

(http://www.quickhealthyrecipes.msstate.edu/) is a user-friendly, attractive, and searchable database featuring recipes submitted by members of the “Families, Food and Fitness Community of Practice” from Land Grant Universities across the country.

Users can search recipes based on title, ingredient, meal type, season, low-fat, low-sodium, and low-calorie. Recipes are categorized as “Kid Friendly” to help busy parents involve kids in food preparation. The database also features ‘Quick and Easy” recipes with minimal ingredients, preparation time, and cook time to ensure than even on a busy evening, families can enjoy a home-cooked meal.

Users have the option to create a user account. Registered users can rate and comment on recipes. Users can share and save their favorite recipes on popular social networks like Twitter, Facebook and Delicious. Recipes can be printed in a variety of formats including full page or popular recipe card sizes.



CDC Report Finds People Live Longer if They Practice One or More Healthy Lifestyle Behaviors

CDC Report Finds People Live Longer if They Practice One or More Healthy Lifestyle Behaviors

People can live longer if they practice one or more healthy lifestyle behaviors – not smoking, eating a healthy diet, getting regular physical exercise, and limiting alcohol – according to a study by the Centers for Disease Control and Prevention (CDC).

During the study period, people who engaged in all four healthy behaviors were 63 percent less likely to die early, compared to people who did not practice any of the behaviors. Not smoking provides the most protection from dying from all the causes examined.

“If you want to lead a longer life and feel better, it is important to adopt healthy behaviors – not smoking, getting regular physical activity, eating healthy, and avoiding excessive alcohol use” said CDC Director Thomas R. Frieden, M.D., M.P.H.

People who engaged in all four healthy behaviors were 66 percent less likely to die early from cancer, 65 percent less likely to die early from cardiovascular disease, and 57 percent less likely to die early from other causes compared to people who did not engage in any of the healthy behaviors.
Source: eXtension

Watch for Sneaky Salt Sources

Watch for Sneaky Salt Sources

One of the recommendations of the 2010 Dietary Guidelines pertains to the amount of salt consumed by Americans. By taking time to read the Nutrition Facts label we can see where our dietary salt comes from and why it is hard to avoid. Many processed foods contain salt in varying amounts. 

You may not be surprised that canned soups and seasoned rice products can contain significant amounts of salt. Bacon, hot dogs and other processed meats can also contain quite a bit of sodium. But sometimes sodium hides in foods that we would not determine as tasting salty. Some of these foods include: cheese, olives, and bottled salad dressings.

Tips to watch your sodium intake include:

- Avoid buying meat labeled “enhanced with broth” or similar claims.
- Look for low-sodium products like tuna, low sodium soups, and no salt added tomatoes.

- Eating plenty of fruits and vegetables is a painless way to reduce the effects of sodium.

- Cook and eat meals at home is a great way to reduce your sodium intake.

- Read Nutrition Facts labels on food products to determine the amount of sodium per serving.

Color Your Way to A Healthy Day

Color Your Way to A Healthy Day

We know that “eating your greens” is good for you, but we have also learned that blues, reds, yellows, oranges, purples and even whites are good for you too. All colors have a variety of vitamins, minerals, and phytochemicals that help lower the risk of some cancers and help keep us “heart healthy".

 Here are just a few examples of health benefits in colorful foods:
Blue/Purple in your diet helps maintain:
- Memory function
- Health aging
- Urinary tract health
Red in your diet helps:
- Healthy aging
 Green helps with:
- Vision
- Strong bones and teeth
Yellow/Orange will help maintain:
- Healthy immune system
- Vision health
 White in your diet is good for:
- Keeping cholesterol in check

Drying Herbs

Drying Herbs

Drying herbs is a great way to preserve these great flavors for the winter months ahead. Herbs can be easily dried by exposing the leaves, flowers or seeds to warm, dry air. Leave herbs in a well ventilated area until the moisture evaporates. Sun drying is not recommended because the herbs can lose flavor and color.

The best time to harvest most herbs for drying is just before the flowers first open when they are in the bursting bud stage. Gather herbs in the early morning after the dew has evaporated to minimize wilting.

Dehydrator drying is a fast and easy way to dry high quality herbs because temperature and air circulation can be controlled. Pre-heat dehydrator with a thermostat set to 95 to 115 degrees. After rinsing under cool running water and shaking to remove excess moisture, place herbs in a single layer on dehydrator trays. Drying time will vary from one to four hours. Check periodically. Herbs are dry when they crumble, and stems break when bent. Check your dehydrator instruction booklet for specific details.

Microwave ovens are a fast way to dry herbs when only small quantities are to be prepared. Follow the directions that come with your microwave oven.

Preventing Colorectal Cancer

Preventing Colorectal Cancer

The largest report on lifestyle and colorectal cancer ever published concludes that Americans can largely prevent the disease by maintaining a healthy weight, being physically active, drinking less alcohol, consuming only moderate amounts of red meat and avoiding processed meats.

The report, published in may by the World Cancer Research Fund/American Institute for Cancer Research (WCRF/AICR) also found convincing evidence showing that foods containing fiber offer protection against colorectal cancer.

The repot showed that colorectal cancer is one of the most preventable cancers. AICR has estimated that about 45 percent of colorectal cancer cases could be prevented if people ate differently, moved differently and stayed lean. That is over 64,000 cases in the United States each year.

Source: AICR Science Now Newsletter

Tasty Sunflower Seeds

Tasty Sunflower Seeds

One ounce of seeds has nearly half of the daily requirement for heart healthy vitamin E, as well as being a good source of fiber, protein, thiamin, niacin, vitamin B6, folate, magnesium, phosphorus, copper, manganese, and selenium.

 Sunflowers, raw or roasted are a great snack. Avoid shelled seeds that are yellow or smell “off”. High in oil, they are prone to rancidity, so refrigerate or freeze them in an airtight container. While they can be eaten on their own, they can be added to muffins, quick breads, yeast breads, salads or sprinkled on to of salads.

Food Preservation Classes for September 2011

A number of food preservation classes are scheduled for the month of September.

• September 14 - Canning Tomato Products: This is a repeat of the August 30th class which is filled to capacity. We will demonstrate how to can tomatoes, salsa, pizza sauce and tomato sauce.
• September 20 – Condiments: These are food that add “something extra” that transform ordinary into extra ordinary. These are products that make great gifts.
• September 21 – Drying Foods – Strategies will be shared for drying a variety of foods including herbs, fruits, vegetables and meat.

The cost per class is $7.00. To register, contact Joan at the Brown County UW-Extension Office, 920-391-4651. Classes are held from 6:30 to 8:00 p.m. at the Brown County UW-Extension Office.

National Cholesterol Education Month

National Cholesterol Education Month

September is National Cholesterol Education Month, a good time to get your blood cholesterol checked and take steps to lower it if it is high.
High blood cholesterol affects over 65 million Americans. It is a serious condition that increases your risk for heart disease. The higher your cholesterol level, the greater the risk. You can have high cholesterol and not know it. Lowering cholesterol levels that are too high lessens your risk for developing heart disease and reduces the chance of having a heart attack or dying of heart disease.
Begin by reducing the amount of saturated fat you consume. Saturated fat can be found in meat, poultry and dairy products. Look for lean or low-fat products.
Lose weight by reducing calories.

Increase soluble fiber. Soluble fiber can be found in whole grain products like cereal and oatmeal. Fruits and vegetables also contain fiber.
Increase physical activity. Get moving on a daily basis.