Healthy, Wealthy, & Wise

Holiday cheer with fewer calories.

Tue, 01 Dec 2009 14:05:54 GMT

Try this lighter version of traditional eggnog for a sweet holiday treat.

In a large bowl, beat together:

1 quart reduced fat (2%) milk
1 cup egg substitute
2 ounces brandy (optional)
3 tablespoons sugar
1 teaspoon vanilla
1/2 teaspoon cinnnamon
1/4 teaspoon nutmeg

Beat five minutes until foamy. Cover and refrigerate until chilled.

Makes 6 servings.

Recipe taken from Family Circle, December 2009.

Raw milk: To drink or not to drink?

Thu, 19 Nov 2009 15:56:51 GMT

Chris Hondros/Getty

A recent article (with accompanying video) hails the benefits of raw milk while at the same time describing the adverse effects the process of pasteurization has on the quality of cow's milk.

The Food and Drug Administration (FDA), however, encourages individuals to consume only pasteurized products, as these products have been shown to dramtically reduce the risk of acquiring a foodborne illness caused by pathogens -- such as E.coli, Salmonella, and Listeria -- found in raw milk. According to the FDA:

Pasteurizing milk DOES NOT cause lactose intolerance and allergic reations. Both raw milk and pasteurized milk can cause allergic reactions in people sensitive to milk proteins.
Raw milk DOES NOT kill dangerous pathogens by itself.
Pasteurization DOES NOT reduce milk's nutritional value.
Pasteurization DOES NOT mean that it is safe to leave milk out of the refrigerator for extended time, particularly after it has been opened.
Pasteurization DOES kill harmful bacteria.
Pasteurization DOES save lives.

(Taken from this online fact sheet from the FDA.)

Photo courtesy of Time magazine.

For more information regarding the raw milk debate, please contact Samantha Kennedy, M.S. at the Manatee County Extension Service at (941) 722-4524 or via e-mail at skennedy@ufl.edu.

Take charge of your credit.

Mon, 09 Nov 2009 19:19:30 GMT

The Credit CARD Act of 2009 contains sweeping pro-consumer reforms. Most of the rules go into effect in February 2010; those requiring sufficient notice of account changes and time to pay bills are already in effect. Here's what the law does and what it leaves unchanged:

The law DOES:

Require banks to mail bills 21 days before the due date and give 45 days' notice of changes in APR, fees, and other key terms.
Allow you to opt out of rate hikes and fee increases and to close accounts while paying off the balances under the old interest rates.
Restrict interest-rate increases during the first year of card use.
Prohibit banks from charging overlimit fees, unless you sign up to be allowed to exceed your credit limit.
Prohibit rate increases on existing balances unless you're 60 days overdue.
Give you the right to revert to an older, lower interest rate after making on-time payments for six consecutive months.
Restrict cards for people under 21 without an older cosigner or proven income.
Require banks to apply payments to the balances with the highest interest rate first.
Prohibit gift-card fees for one year and expiration dates for at least five years.

The law DOESN'T:

Prevent issuers from imposing annual fees on credit accounts.
Set a ceiling on interest rates.
Allow you to opt out of increases in the minimum monthly payment.
Require banks to give you notice if your borrowing limit is lowered or your credit card is canceled.
Require banks to notify you if your interest rate goes up because of an increase in prevailing rates, such as the prime rate.
Impose regulations on most prepaid cards or debit cards.

Taken from Consumer Reports, November 2009.

Learn the Proper Way to Sneeze

Thu, 29 Oct 2009 14:31:35 GMT

Does traveling tie you in knots? Try these tips.

Wed, 28 Oct 2009 16:54:16 GMT

Cramped airplane seats and long car rides can leave you feeling achy, irritated, and all stopped up. Fight back with these simple stretches:

Knee hugs. While seated, bring right knee up toward chest, wrap arms around it; hold for 5 counts. Repeat with left leg.

Shoulder shrugs. Move them up and down 10 times.

Deep breaths. Sit up straight and put hands behind head. This opens the chest and makes it easier to take a few deep breaths.

Neck twists. Rotate head to right, look over shoulder, and hold for a count of 5. Do same over left shoulder. Repeat 5 times on each side.

Taken from Health, November 2009.

Got kidney stones? These tips can help!

Thu, 22 Oct 2009 15:04:56 GMT

Kidney stones are common -- and often painful. They strike 12 percent of men and 5 percent of women by age 70. A stone forms when certain substances become too concentrated in the urine. When the stone blocks the flow of urine to the bladder, pain generally starts in the back rib cage and travels around to the side or radiates to the groin. Other symptoms can include difficulty urinating, bloody or cloudy urine, and sometimes nausea and vomiting.

Drinking fluids, especially water, can help prevent kidney stones. One of the most common causes of kidney stones is dehydration. The National Kidney Foundation suggests three to four quarts of fluids a day. This is especially important in hot weather or during strenuous physical activity. You can tell if you're drinking enough by checking your urine color -- clear or pale yellow means you're well hydrated.

If you've had kidney stones before, these additional steps may help prevent them from coming back:

DON'T eat excessive amounts of animal protein. Try eating vegetarian two days a week.

DO cut the salt. Processed food and fast food are high in added salt. Check the sodium content of items you eat regularly, and limit fast food to once or twice a week.

DON'T take extra vitamin C, D, or calcium supplements if you have a history of kidney stones.

DO follow the advice of your health care provider, who may offer other suggestions.

Taken from "Top Health: The Health Promotion and Wellness Newsletter," March 2008.

U.S. meat industry says beef safer than ever

Thu, 15 Oct 2009 19:59:42 GMT

"US companies have made significant progress over the past decade in making meat safer but should not be obliged to publish inspection test results, said the head of a leading trade body this week. "

For the full story, click here.

Taken from FoodQualityNews.com.

Deconstructing Dairy Servings

Wed, 14 Oct 2009 14:34:34 GMT

The Dietary Guidelines for Americans recommend that adults should consume at least 3 servings of milk or other dairy products daily, with an emphasis on low- or nonfat types. Children ages 2 to 8 should consume 2 servings per day.

The question is: HOW MUCH IS A SERVING?

Follow these guidelines to help you make the right choice:

8 oz. of lowfat or fat-free milk (plain or chocolate)
1/2 cup of cottage cheese
1 cup of lowfat or fat-free yogurt
1 1/2 oz. of natural cheese
2 oz. of processed cheese (pre-wrapped single slices)
1/3 cup of shredded cheese
1 cup of lowfat pudding
1 cup of frozen yogurt
1/2 cup of lowfat ice cream

Adapted from Cooking Light, May 2009.

The Hunger Meter

Mon, 05 Oct 2009 20:25:46 GMT

Before you sit down to eat, follow these simple steps.

1. Take a moment to assess your hunger.

2. Give it a rating on a scale of 0 (ravenously hungry) to 10 (Thanksgiving stuffed).

3. When your hunger is a 4, it's time to start eating; waiting until you're at 2 or 1 could put you at risk for overeating.

4. Start slowing down when you get to a 6 or 7 and reassess: Are you still eating to satisfy your hunger? Or are you simply munching mindlessly?

Taken from Health, July/August 2008.

4 Quick At-Work Exercises

Wed, 23 Sep 2009 18:13:47 GMT

Our bodies are designed to move, so sitting or standing in one place all day can make you ache. What can you do? Use brief breaks for some simple moves that can bring relief. You can stretch between phone calls, while your computer is loading a file or between tasks. Just 5 minutes of movement per hour will help you feel more calm and productive.

Get going with these ideas:

1. STRETCH. Relieve tension and stiffness with some stretching. Try this one: Lift your shoulders toward your ears, then rotate them backwards and down. For other exercises, click on "Musculoskeletal Syustem" at http://dohs.ors.od.nih.gov/exercises.htm.

2. PUMP IT UP. Exercise your heart by taking the stairs instead of the elevator. Go for a quick walk instead of a coffee break.

3. BUILD STRENGTH. Work your muscles with filled water bottles or resistance bands. While seated and reading e-mails, place one foot on the floor and raise the opposite leg several inches. Gently move the leg up and down a few inches. Do this 10-20 times and then repeat with the opposite leg.

4. STRIKE A POSE. Yoga builds flexibility and strength. While sitting, gently turn your head to the side and your torso to the opposite side, then hold for a few seconds. Try other poses from "Free Yoga Lesson" at http://www.americanyogaassociation.org. Aim to loosen your neck and shoulders every 20 minutes and walk or stretch every 40 minutes. And try to fit in a regular exercise routine most days of the week.

Taken from "Top Health: The Health Promotion and Wellness Newsletter," March 2008.

Proper Handwashing is Important

Tue, 22 Sep 2009 19:32:39 GMT

It's International Clean Hands Week!

The Centers for Disease Control and Prevention has determined that proper and frequent handwashing can greatly reduce the spread of illness-causing microorganisms such as bacteria and viruses. And with the continued threat of the Influenza H1N1 virus (commonly called 'swine flu') and the increasing prevalence of antibiotic-resistant bacteria, proper handwashing is more important than ever.

Here are the five steps to proper handwashing, according to the National Restaurant Association:

1. Wet hands and arms. Use running water as hot as you can comfortably stand. It should be at least 100°F (38°C).

2. Apply soap. Apply enough to build a good lather. Liquid, powder, or foam soap are ideal.

3. Scrub hands and arms (wrists) vigorously. Scrub them for 10 to 15 seconds. Clean under fingernails and between fingers.

4. Rinse hands and arms thoroughly. Use running water.

5. Dry hands and arms. Use a single-use paper towel or a warm-air hand dryer.

REMEMBER: For added protection when using a public restroom, try turning off the faucet and opening the door with a paper towel.

The University of Florida IFAS has developed a series of 11x17 handwashing posters for consumer use. You can download them below. (Adobe Reader is required to view them. Get it here.)

Proper Handwashing for Caregivers
Proper Handwashing for Elders
Proper Handwashing for Food Handlers
Proper Handwashing for School Children

Top 7 Cancer Myths

Wed, 09 Sep 2009 15:16:51 GMT

Myths surrounding how cancer develops -- and its course as a disease -- still exist, even among the educated. Its occurrence inspired fear and perhaps even shame. Some of those attitudes linger even today, though treatments are more effective than ever and some cancers are managed as chronic conditions rather than a terminal disease.

Several physicians and scientists at Moffitt Cancer Center addressed some of the biggest myths surrounding cancer. Here's what they said:

1. Cancer is a death sentence. People often fear the worst when they hear the word "cancer," and understandably so. But having cancer doesn't mean it's all over anymore. There are many new treatments -- and reasons for hope.

2. Cancer spreads when it is exposed to the air during surgery. In some cases, the cancer would have progressed with or without surgery, not because of exposure to air.

3. Young people don't get cancer. Because young people believe they are invincible, they often neglect to get regular checkups or see their doctor when they have unusual symptoms.

4. Cancer is a single disease. Actually, there are at least 114 different kinds of cancer, and each has its own distinct characteristics. In fact, every cancer will respond differently to treatment.

5. A woman's risk of developing cancer can be inherited only from her mother, not her father. In truth, the risk is equal -- half our genes come from Mom, and half come from Dad.

6. Skin cancer develops only on sun-exposed areas of the skin. Although most skin cancers do develop on sun-exposed areas of the skin, melanoma can occur on unexposed areas.

7. There is nothing you can do to prevent cancer -- it's all "fate." Having regular exams and changing unhealthy behaviors such as smoking, a poor diet, and a sedentary lifestyle could reduce cancer deaths by almost one third by 2015, according to the American Cancer Society.

Taken from Going Places, March/April 2008.

Stay Healthy Tips for Fighting the Flu

Fri, 14 Aug 2009 13:56:23 GMT

Swine flu. Influenza virus H1N1. Regular ol' everyday flu. It's in the news. But don't panic! Here is some helpful advice, courtesy of Deborah Castelli, RN, BSN:

FLU is a viral illness. While it is possible to have what experts call a bacterial overlay infection, this is not why you get the flu. You get the flu because a VIRUS has invaded your system and overpowered your immune system.

THIS MEANS THAT TAKING ANTIBIOTICS WILL NOT HELP YOU RECOVER FROM THE FLU and may actually SLOW or PREVENT your recovery, especially in the early stages of your flu infection. This is because your body uses many "helpful" bacteria -- many of which are involved in fighting foreign viruses and bacteria. Taking an antibiotic often (probably ALWAYS) kills as many helpful bacteria as bad bacteria.

On to prevention:

In a word: GET YOUR FLU SHOTS!

AND this year it is going to be at least 2 flu shots (one for the usual fall flu strains, and at least one -- and possibly 2 -- specifically for the Swine Flu).

No arguments. GET THE SHOTS. Even if you THINK that when you get the shot you always seem to get the flu -- take the shot anyway. It is nearly impossible for you to get the flu FROM the shot -- but even if you DO (please, not likely) it will be WAY less severe than the potentially lethal flu that we could face this fall.Next: WASH YOUR HANDS!

Viruses are hardy, tough to kill and survive for hours, days or even weeks on surfaces you may touch. This includes but is not limited to: sinks, toilets, doorknobs, steering wheels, pens, pencils, shopping carts, computers, bed linens, hands! The list is endless and the lesson is clear: Since you cannot go through life with your hands in your pockets: YOU MUST KEEP YOUR HANDS CLEAN.

WHEN YOU WASH YOUR HANDS, USE SOAP AND WARM WATER AND SING "HAPPY BIRTHDAY TO ME" IN YOUR HEAD -- or out loud. It takes at least that long to get the job done right (20-30 seconds).

There will be plenty of times when you cannot wash your hands. Hospitals and clinics have been using "instant hand sanitizers" for years. There are several that come in large pump bottles as well as a small pocket-sized refillable container.

Ladies, for your purse: Pre-moistened hand wipes come in purse sized packages.

These hand sanitizers & wipes are good in a pinch - but are not even CLOSE to being as effective as proper handwashing. The instant hand sanitizers are most effective on bacteria and will remove some but not all viruses. With the wipes, you have a better chance to "wipe" them off.

Beyond Hand Washing:

Get ADEQUATE REST. This may sound silly, but it is absolutely TRUE. Lack of sleep DAMAGES your immune system. If you are well rested your chance of not getting the flu or surviving it if you DO get the flu are much, much improved.

Get MODERATE EXERCISE. Same thing. Couch potatoes have weaker a immune response when challenged by a virus.

EAT YOUR VEGGIES. This is almost too big to cover here. But everything Mom used to tell you is good for you ACTUALLY IS! Especially during FLU season. Reach for all the brightly colored veggies: tomatoes, carrots, broccoli, sweet potatoes, green peppers, red peppers, kale, spinach, etc. (For more information on vegetables, click here.)

EAT FRESH FRUIT. Same thing -- bright colors contain the most antioxidant and protective immune building nutrients. (For more information on fruits, click here.)

COVER YOUR MOUTH WHEN YOU COUGH
IF YOU ARE SICK - STAY HOME!HERE IS WHAT ELSE YOU CAN DO:

WEAR A MASK WHEN OUT IN PUBLIC. This sounds odd right now, but if people don't stay home when they are sick and are sitting on buses, trains and in other public places COUGHING - a mask does offer a bit of protection, Not perfect, but better than nothing.

TAKE A PROBIOTIC. Start NOW. There are plenty of choices out there. Look for one containing L. casei immunitas. You can find them at most supermarkets and health food stores.

Eat ACTIVE CULTURE YOGURT. Read the label. Get one with "active cultures." To get any benefit, you have to eat yogurt daily.

Snoring problem? It may be apnea.

Thu, 13 Aug 2009 15:56:29 GMT

Do you regularly get complaints about your snoring and wake up tired? If so, you could have sleep apnea, a disorder where breathing stops and starts repeatedly during sleep. Most sufferers aren't even aware of the condition. Snoring can disturb your sleep and lead to health issues such as high blood rpessure, heart problems, and stroke.

Signs to look for:

Excessive daytime sleepiness
Loud snoring, especially with back sleeping
Episodes of interrupted breathing during sleep
Awakening with shortness of breath, dry mouth, or sore throat
Morning headache

Risk factors. Sleep apnea occurs more often in older adults and is twice as common in men. Excess weight, high blood pressure, narrowed airways, alochol or sedatives, certain heart or neuromuscular disorders, and smoking can also increase your risk.

Try this. If your symptoms are mild, you may get relief by losing excess weight, avoiding alcohol and tranquilizers, or sleeping on your side or stomach. Keep your nasal airways open at night by using a saline nasal spray.

Need more help? For moderate to severe apnea, other effective medical therapies are available. Treatment of underlying medical issues can also help or eliminate some cases. If you're feeling chronically fatigued, sleepy or irritable, see your health care provider.

Taken from Top Health: The Health Promotion and Wellness Newsletter, December 2007.

Citrus: A Super Food?

Wed, 12 Aug 2009 13:13:10 GMT

Researchers in the United Kingdom found that people with the highest levels of beta-cryptoxanthin in their diet were 50% less likely to develop inflammatory polyarthritis, such as rheumatoid arthirits, than people with lower levels.

Why? The likely culprit is the free-radical fighting power of beta-cryptoxanthin -- an antioxidant -- which keeps inflammation (which can lead to arthritis) in check.

Obtaining beta-cryptoxanthin is easy, though. One glass of freshly squeezed orange juice a day will give you all you need.

So drink up and enjoy!

Taken from Cooking Light.

Laughter is the best medicine.

Tue, 11 Aug 2009 14:08:20 GMT

One way to improve your health may be to improve your humor, according to two new studies. Researchers at Texas A&M University in College Station, TX, asked 180 men and women to watch both neutral and comedy videos. Participants filled out surveys before and after watching the movies, which indicated that their mental outlook increased signficantly after viewing the comedy. Another study from the University of Maryland School of Medicine in Baltimore indicates that laughter may increase blood flow. Chuckling helps to open your blood vessels, making them work more efficiently, researchers say. To achieve these results, try 15 minutes of good laughs per day, suggests Michael Miller, M.D., lead researcher for the Maryland study.

Taken from Cooking Light magazine.

Are you eating your colors?

Mon, 10 Aug 2009 12:40:32 GMT

Choosing fruits and vegetables of all seven colors will help you obtain the widest variety of vitamins, minerals, and other phytonutrients which are beneficial to health.

RED: Tomatoes, red grapefruit, watermelon

ORANGE: Carrots, mangoes, apricots, cantaloupes, acorn squash, sweet potatoes

YELLOW/ORANGE: Pineapple, oranges, tangerines, peaches, nectarines, papaya

DARK GREEN: Kale, spinach, collards, mustard greens, turnip greens, broccoli, Brussels sprouts, cabbages, bok choy

GREEN/YELLOW: Corn, green peas, lima beans, avocado, honeydew, zucchini, green grapes

PALE GREEN/WHITE: Leeks, green onions, garlic, onions, chives, celery, pears, endive, green apples

BLUE/PURPLE: Beets, eggplant, red/purple grapes, blueberries, blackberries, strawberries, cranberries, red apples

Taken from Cooking Light, June 2009

Fresh makes egg-cellent sense.

Wed, 05 Aug 2009 21:00:26 GMT

Fresh eggs taste and perform differently from older ones. The difference will be most noticeable in preparations that feature egg prominently, such as poached eggs or a plain omelet. Where eggs take a backseat, using fresh eggs is not as critical.

To gauge freshness, break an egg onto a plate. When the egg is fresh, the yolk will sit high with the white clinging closely around it and looking cloudy. Like this:

With an older egg, the white will be clear and watery, running all over the plate. Like this:

The full flavor of an egg fades rapidly over time. As a rule of thumb, don't keep whole eggs in the shell at home more than three weeks after you buy them. If separated, the whites can be refrigerated up to three weeks in an airtight container, or frozen up to six months. Egg yolks are more fragile. You should keep them no longer than a couple days in an airtight container, and they do not freeze well.

Adapted from Cooking Light, May 2009.

Sunscreen for your eyes.

Tue, 04 Aug 2009 15:11:29 GMT

Protecting your eyes from harmful UV rays is an important sun safety tip. But there is more to sunglasses than style. How much do you really know about choosing the right sunglasses?

True or False:

Darker lenses offer more UV protection. FALSE. It's the special chemical coating, not lens color, that gives lenses the ability to block UV rays.
Polarized and mirrored sunglasses block UV rays. FALSE. Polarized and mirrored sunglasses reduce glare, but neither blocks UV rays unless treated with UV coating.
Cost is not a factor in good protection. TRUE. Top levels of coating can be found in all price ranges. Higher cost usually reflects fashion or durability.
Any sunglasses are better than none at all. FALSE. Sunglasses without UV protection let in more harmful UV rays because dark tints dilate pupils--meaning more light is allowed to penetrate.
Contact lenses that absorb UV light can substitute for sunglasses. FALSE. Contact lenses do not provide complete protection.
You need sun protection for your eyes when swimming. TRUE. Ultraviolet light is strongest when reflected off surfaces like water, sand, or snow.
Bigger is better when it comes to frame size. TRUE. Wraparound and oversized frames protect a larger area around eyes.

Taken from Cooking Light, July 2009.

Store those fruits and veggies properly.

Thu, 30 Jul 2009 13:00:54 GMT

All fruits and vegetables get stored in those convenient drawers in ther refrigerator, right? WRONG.

Different fruits and vegetables need to be stored in different locations for maximum freshness and flavor. Here's a guide to help you store your produce in the proper place.

REFRIGERATOR

Store these items in perforated plastic bags (vegetable bags) in your refrigerator's produce drawers, where moisture levels are higher:

Artichokes
Asparagus
Beans
Beets
Berries
Broccoli
Cabbage
Carrots
Cauliflower
Celery
Cherries
Corn
Cucumbers
Figs
Grapes
Green onions
Leafy greens
Leeks
Peas
Radishes
Summer squashes

COUNTERTOP

Choose a spot away from direct sunlight and store in a vented bowl (colander) or perforated plastic bag.

Apples**
Apricots
Avocados*
Bananas
Citrus fruits
Eggplant
Kiwifruit*
Mangoes
Nectarines*
Papayas
Peaches*
Pears*
Peppers
Pineapple
Plums*
Pomegranates
Pumpkins
Tomatoes
Watermelon
Winter squashes

*Refrigerate after ripening
**Refrigerate after 7 days

PANTRY

Store away from light in a well-ventilated area.

Garlic
Onions
Potatoes

NOTE: All fruits and vegetables, once cut, need to be stored in the refrigerator. They will stay fresh for up to 5 days.

Taken from Cooking Light, June 2009.

Wet roads? Proceed with caution.

Mon, 20 Jul 2009 13:05:36 GMT

When the roads are wet, extra care needs to be taken on the road.

Follow these three safety tips from AAA to reduce your risk of a rainy roadway mishap:

1. Never go more than a year without replacing your windshield wiper blades. If they're streaking and wiping them down doesn't help, replace them.

2. Good traction is crucial, so replace your tires if they're worn. An easy way to tell: Place a quarter in a tread; if you can see the top of George Washington's head, it's time for a new set of tires.

3. REMEMBER: Raods are slickest during the first 10 minutes of a heavy downpour, when oil is rising up and being washed off the road. So slow down and allow for more than the usual two seconds of space between you and the next car.

Happy (and safe) driving!

Taken from Health, April 2009.

Get Your Fill of Folic Acid

Fri, 17 Jul 2009 17:41:10 GMT

Folic acid, one of the B vitamins, is important for making new cells and keeping your liver healthy. In pregnant women, a deficiency of folic acid can lead to neural tube defects in the fetus such as spina bifida. Recent studies have also shown that it may help lower your risk for Alzheimer's and heart disease.

Most of us don't get enough. The recommended daily value for folic acid is 400 micrograms (mcg) for average adults and 600 mcg if you are pregnant. It appears naturally in many foods and is also one of the five enrichment nutrients added to breads, pastas, cereals, and other grains (along with iron, niacin, riboflavin, and thiamin).

How else can you get it? Try these easy ways:

1. Puree papaya to make a delicious yogurt topping. One medium fruit contains 116 mcg of folate (the food form of folic acid).

2. Add orange juice to your next smoothie for a punch of citrusy goodness. One cup of OJ contains 72 mcg of folate.

3. Steam a few snow peas and add them to a pasta salad or stir-fry. One cup of cooked snow peas provides 56 mcg of folate.

4. Layer your lasagna with broccoli florets. One-half cup cooked broccoli contains 84 mcg of folate.

5. Toss a few chopped asparagus spears into your next pasta dish. Four cooked spears contains 89 mcg of folate.

6. Add lentils to chili or other soups and stews. One-half cup cooked lentils provides 179 mcg of folate.

7. Add spinach to salads or stuff it into quesadillas. One cup of cooked spinach contains 263 mcg of folate.

8. Add edamame (green soy beans) to salads for an added punch of folate. One cup cooked edamame contains 200 mcg.

Adapted from Health, May 2007.

Slimmer Summer Salads

Thu, 18 Jun 2009 13:43:59 GMT

Ounce for ounce, a summer salad can be low in calories yet loaded with nutrition. But if you pile on ingredients such as blue cheese, avocado, or creamy dressing, that "slim" salad can serve up loads of extra calories and grams of fat. Keep salads healthful.

1. Start with dark leafy greens. Lettuce, spinach, and mustard leaves can give you plenty of folic acid, vitamins and lutein, an antioxidant.

2. Add protein. Choose from lean items such as grilled chicken or salmon, hard-boiled eggs, black beans, and chickpeas. Avoid fried or crispy foods.

3. Pile on fresh veggies. For less than 25 caloriesa serving, you can get vitamin C, potassium, folic acid, fiber, and a variety of antioxidants. Pick a rainbow of colors: bell peppers, shredded carrots, onions, mushrooms, radishes, broccoli, and cauliflower.

4. Dress lightly. Stick to low-calorie or low-fat dressings, or try mixing one or two tablespoons of light extra-virgin olive oil with vinegar and fresh lemon juice.

5. Choose one special "garnish." Salads are about enjoyment, not deprivation. So treat yourself to one highly nutritious splurge, such as a small amount of sunflower seeds, Chinese noodles, croutons, raisins, or olives.

With a little planning, salads can be a healthy part of your summer fare -- bursting with flavor and low-calorie nutrition. Enjoy!

Taken from "TopHealth," the Health Promotion and Wellness Newsletter, August 2007.

Hurricane season is here. Be prepared!

Tue, 09 Jun 2009 18:39:23 GMT

June 1 marked the official start of the 2009 Atlantic Hurricane Season. Essential to staying safe is having an emergency preparedness plan that can be reviewed now, before a storm approaches.

One of the most important decisions you may have to make is whether to evacuate. If you are asked to evacuate, you should do so without delay. But whether or not you evacuate, it is vital that you and your family have a plan that makes you as safe as possible in your home.

Here are some helpful tips:

Create or update your Family Disaster Plan and review with family members.
Discuss the types of hazards that could affect your family.
Know your home's vulnerability to flooding, tornados, and wind.
Locate a safe room or the safest areas in your home.
Deterine escape routes from your home and places to regroup.
Plan what you will need to do with your pets if you should evacuate.
Designate an out-of-state friend as a family contact so all your family members will have a single point of contact.
Post emergency numbers by the phone and make sure all children know how to call 911.
Take photos or videos of all your important possessions--be sure to audibly record the date or photograph a newspaper identifying the date.
Trim trees or bushes that could cause damage to your home in case of high winds.
Inspect your home for minor repairs needed to the roof or windows.
Identify items that could become missiles; anchor large lawn objects.
Review your insurance policies with your local independent insurance agent.
Discuss deductibles.
Discuss flood insurance (not covered under your homeowners policy), which usually has a 30-day waiting period before it becomes effective.
Review your automobile insurance policy also, as flooding to your automobile is available under the Physical Damage coverage.

For more information on disaster preparedness and recovery, please visit the University of Florida IFAS Disaster Handbook online.

Adapted from "Be Prepared This Hurricane Season," Going Places Magazine, July/August 2008.

Want Healthier Knees? Eat More Fruit!

Fri, 15 May 2009 19:20:39 GMT

Eating more fruit today may help prevent osteoarthritis of the knee tomorrow. In a recent study that tracked the eating habits of 293 women and men for 10 years, those with higher fruit intake were less likely to develop two types of bone abnormalities that can lead to arthritis in knee joints. Researchers credit vitamin C with the improvement. Other antioxidants, like those found in dark green vegetables, also showed favorable influence, but vitamin C from food sources, primarily fruit, provided the strongest link.

Taken from Cooking Light, March 2008.