Eat, Save, and Be Healthy

Fresh asparagus, strawberries and blueberries can be found in your local grocery store, farm market, or pick your own farms.  Handling them properly will keep you and your family safe.  Harmful bacteria is found in the soil and water where fruits and vegetables grow so it is important to wash produce before eating.

Most produce is pre-washed to rid it of surface dirt, but unless it is washed and sealed in an airtight package such as  bagged lettuce and other greens it should be re-washed.  Fruits and vegetables can become contaminated during processing and even on the store shelf.

Wash produce under running water before eating or preparing for use in a dish.  Make sure your hands are clean as well as the sink and any utensils you will be using to cut or serve the fruits or vegetables.  Do not use soap, detergent or commercial washes to wash the produce.  Use a produce brush on firm products such as melons, potatoes, and cucumbers.  Handle other produce gently to prevent bruising.

Once produce is washed, cut and ready to eat, keep it refrigerated until ready for use.

Enjoy!

Source:  U.S. Food and Drug Administration, Raw Produce: Selecting and Serving if Safely

Author:  Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family and Consumer Sciences, Ohio State University Extension.

A prominent member of our community was killed in a car accident last month and it made me realize, yet again, how fragile and random life can be. I haven’t made a will since my children were small, and I’ve been thinking that it is way past time to make a new one, since much has changed. As a now-single parent with adult children, I don’t have a lot complicated issues to deal with, so I’m thinking about writing my own will. However, I feel a little unnerved about not seeking a lawyer’s help with this important legal document.

Should a “regular” person (meaning those of us who didn’t go to law school) attempt to write their own will? A lot will depend on your personal situation, but it is definitely do-able if you have good self-help materials and what amounts to primarily basic concerns, such as leaving a home, investments, and/or personal items to your loved ones.

Drawing Up Your Will

Now-a-days, when lawyers draft a will, they use a computer just like the rest of us. Their computers contain standard forms that contain the types of clauses contained in most do-it-yourself wills. You can use those same forms when you make your own will by purchasing software such as Quicken WillMaker Plus, or by utilizing websites such as nolo.com. Make sure you type your information into the form, as handwritten wills are not recognized in all states.

A basic will is not complicated. You only have to “remember” two details; (1) if you’re married, your spouse will legally be allowed to claim part of your property after your death. If you leave your spouse at least half of your property, that won’t be an issue. And (2), you will need to sign and acknowledge your will in front of two witnesses. After you meet those two requirements, you are free to give your worldly possessions to whomever (or whatever; such as charitable organizations) you want. In short, if you know what you own, who you want to leave it to, and you are willing to take some time to reference and study self-help resources, you should be fine.

What should you put in your will?

No state requires specific language to make a will. The best wills are those that clearly reflect the wishes of the will maker. What you include in your will depends on what you want your will to do for you. A will helps you protect your family and your property. Yours may contain any or all of the following:

• How (and to whom) you want to leave your property,
• Who will have guardianship of your children if you die while they are minors,
• Who will manage your estate until those minor children come of age,
• How you want your debts and taxes paid
• Who will be the executor (the person who makes sure that the terms of your will are carried out)

The will ‘form’ will guide you along the way. Pick and choose the sections that apply to you. Again, after you make your will, you will need to sign it in front of two witnesses who are not your beneficiaries. They will then need to sign the will as well. You do not need to let them see the contents of your will; they only have to witness your signature. In Ohio, you do not need to have your will notarized to make it legal.

Having a Lawyer Write Your Will

If you decide that your situation is too complicated to write your own will, or you would just rather have a professional do it, then you’ll want to seek the expertise of an attorney. However, there is still much to be gained financially if you come in prepared and knowledgeable about making a will and what you want it to reflect. Your time spent with the attorney will be shorter and less costly.

Written by:

Donna Green, BS, MA
Extension Educator, Family and Consumer Sciences
Ohio State University Extension

Growing fresh herbs can be easy and fulfilling.  Fresh herbs can be a quick way to add flavor to your favorite meals.  Some of the easy-to-grow herbs are:  basil, chives, parsley, cilantro and oregano.  Stop by your local Farmer’s Market or nursery to select your plants.

Start with one or two herbs and add to your herb garden each year.  In my herb garden I grow lavender, chives, thyme, tarragon, mint, oregano, stevia and basil.   Mint leaves add a fresh taste to tea or lemonade but be careful as this plant can quickly spread and be invasive.  I use the stevia leaves as a sweetener for my hot tea.

Here are a few tips for cooking with herbs.  Remember to select fresh and clean herbs from your garden.

• Harvest herbs in the morning if at all possible.
• 2 Teaspoons fresh herbs = ¼ teaspoon powdered or ¾ to 1 tsp. crumbled herbs.
• Add herbs to soups or stews about 45 minutes before completing the cooking.
• For cold foods such as dips, cheese or dressings, add herbs several hours or overnight before using.

Try this simple recipe using fresh tomatoes, onions and basil.

Tomato Basil Bruschetta

Yield:  12 Servings

Ingredients:

8 tomatoes (ripe, Roma plum, chopped)

2 garlic cloves (minced)

1/2 red onion (chopped)

6 fresh basil leaves

2 Tablespoons olive oil (extra-virgin)

Salt & Pepper (to taste)

1 loaf Bread – (French or Italian cut into 1/2 inch diagonal slices)

Instructions:

Preheat oven to 400 degrees F.

Combine tomatoes, garlic, onion, basil and olive oil in a bowl.  Season with salt & freshly ground black pepper, to taste.  Set aside.

Arrange bread on a baking sheet in a single layer.  Bake about 5 to 7 minutes until it begins to brown slightly.

Serve the tomato mixture in a bowl with a serving spoon and let everyone help themselves.  Or place some on each slice of bread before serving.  If adding the tomato mixture yourself, add it at the last minute or the bread may become soggy.

Healthy Tip:  Try to find bread with whole grains or made with whole wheat flour.

Cost  Per Recipe:  $3.39             Per Serving:  $0.28

Nutrition Facts                             Serving Size:  1 piece

Calories:  80 Calories

Total Fat:  3 g

Total Carbohydrate:  12 g

Protein:  2 g

Recipe Source:  University of Nebraska, Cooperative Extension, Healthy Eating Recipes

Explore growing and tasting a few herbs this summer.  You will find it is rewarding, tasty and fun!

Author:  Michelle Treber, Extension Educator, Family and Consumer Sciences, Pickaway County, Heart of Ohio EERA, Ohio State University Extension.

Reviewer:  Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family & Consumer Sciences, Ohio State University Extension.

Sources:

Selecting, Storing, and Using Fresh Herbs Fact Sheet No. HYG-5520-09

http://ohioline.osu.edu/hyg-fact/5000/pdf/5520.pdf

USDA Recipe Finder.  http://recipefinder.nal.usda.gov/recipes/tomato-basil-bruschetta

University of Nebraska, Cooperative Extension

http://food.unl.edu/web/fnh/tomato-basil-bruschetta

http://escambia.ifas.ufl.edu/blog/2012/05/27/cooking-with-herbs/

   Fire Up the Grill! It’s grilling season. Even the latest Dietary Guidelines for Americans recommends grilling (as well as broiling, poaching and roasting) as a good way to cook foods to avoid adding extra fat.

Grilling is a healthy way to prepare meat without adding the fat of pan frying. However, potentially cancer-causing chemicals are produced when cooking meat, poultry and fish over high heat, especially if you cook to well done or charring. Many factors can increase your risk of cancer but consuming grilled meat and well-done or very well-done meat was associated with a greater than 50% increased risk. Another study indicated an increased risk of prostate cancer with a high intake of well-done grilled or barbecued red meat. Well-done, boneless, skinless chicken breast; well-done grilled steak; barbecued pork; salmon grilled with skin; and well-done and grilled hamburger contained the highest amounts of cancer causing chemicals.

How can you reduce your risk and enjoy grilled foods?
• Vegetables and fruits can be grilled without concern but using lower temperatures will help retain nutrients.  Enjoy lots of grilled fruits and vegetables.
• Use lower grilling temperatures to cook your meats. In one study grilling salmon at about 350-400 degrees Fahrenheit resulted in lower cancer-causing chemicals than salmon grilled at about 500 degrees.
• Marinating foods prior to grilling helped lower cancer-causing chemicals from being produced. One study showed that marinating an hour in commercial marinade prepared with oil, water and vinegar reduced the cancer-causing chemicals by 57% to 88%. You can also just marinate meat in oil, water and vinegar. Be sure to refrigerate while marinating to keep food safe.
• If you use gas, charcoal or wood, keep flare ups to a minimum if possible. If you use a charcoal grill, always start with fresh charcoal.  Using the same charcoal will cause more flare-ups from previously dripped fat, which resulted in higher levels. You also might try  coconut-shell charcoal. They produced fewer cancer-causing chemicals than regular wood charcoal.
• Choose lean cuts of meat and trim any visible fat.
• Precook meat to shorten the grilling time. Microwaving for a short time can help start the cooking process so it is not so long on the grill.
• Avoid putting frozen meat on the grill which lengthens the cooking time. Thoroughly defrost meat in the refrigerator before grilling.
• Use smaller cuts of meat or cooking kabobs which reduce cooking time.
• Try to finish grilling meats away from the direct heat. Pile coals to one side of the grill or leave half of the burners off on a gas grill and  finish grilling on the cooler side away from direct heat.
• Cook on a water-soaked cedar plank which protects the food from direct flames.
• Use aluminum-foil packets with meat and veggies in a single packet or line your grill with foil to prevent direct contact.
• Grill only to medium well and use a meat thermometer to make sure the internal temperature reaches 160⁰ for ground meats, 165⁰ for poultry, and 145⁰ for whole cuts of pork, beef and lamb.
• If food becomes charred, remove that portion before eating.

You can enjoy using the grill and having grilled meat, vegetables and fruits. Take some precautions when grilling meat and enjoy the summer.

Written by: Pat Brinkman, Extension Educator Family and Consumer Sciences
Reviewed by: Melinda Hill and Donna Green, Extension Educators Family and Consumer Sciences

Reference:
Tufts University, [July, 2012}. Grill Power! Keep Your Summer Grilling Healthy and Safe. Tufts University Health & Nutrition Letter, Vol.30 (5)

Our April showers may be over, but the need for a Rainy Day fund follows us all year long.  Many Americans get caught because they don’t have emergency money set aside for those unexpected events like job losses, car repairs, new furnaces, or emergency travel.  Without an emergency fund, families are forced to borrow money, sometime beginning a cycle of debt that is difficult to escape.  Keeping money set aside for these occasions may be the biggest difference between those who come through bad times and those who get bogged down in debt.

Depending on your situation, experts recommend having 6-12 months of your monthly minimum expenses set aside for emergencies.  However, this can be a daunting challenge.  On the way, it can help to start small – perhaps with $500-$1000 put aside for emergencies.

Do you need a jump start for your savings? Try these tricks:

1. Save Automatically. Have part of your paycheck automatically deposited into a savings account or set up regular transfers from your checking to your savings account.
2. Save your loose change. Putting aside fifty cents a day over the course of a year will allow you to save nearly 40% of a $500 emergency fund.
3. Make your monthly credit card payment on time. The $30-35 you save by not being charged a late fee each month on one card would save you most of the money you need for $500 in emergency savings.
4. Bring lunch to work. If buying lunch at work costs $5, but making lunch at home costs only $2.50, then in a year, you could afford to create a $500 emergency fund and still have money left over.

Where is the best place to keep emergency savings?  You want to find a place that is safe but that is not too easily accessible, so you’re not tempted to use the money for non-emergency purchases.  A savings account at a bank or credit union is a fantastic place to keep savings. It’s safe, and you might even earn a little interest on it.  If you are in Ohio, check out the SaveNOW account.  If there is a participating bank in your area, the state treasurer will subsidize the account with 3% interest at the end of a year.  Click Here for all the details.

Looking for more ways to save? Check out Ohio Saves. It has great ideas and resources for saving money.  You can even make a pledge that you will start today to save money, reduce debt, and build wealth: Ohio Saves

Written by: Betsy DeMatteo, Family & Consumer Science Educator

Source: Consumer Federation of America: www.AmericaSaves.org

On Christmas morning, like many of my fellow fathers, I spent probably half the morning trying to separate toys from their packaging. As I was cursing underneath my breath at the thought of undoing one more twisty tie I thought to myself what impact all of this packaging has on the environment.

When products are manufactured, stored, and transported to stores pollution can occur from extraction of raw materials, burning of fossil fuels, and production of garbage. Taken collectively, packaged products create societal problems for today and for future generations such as the production of greenhouse gases, growing landfills, dependence on fossil fuels and pollution of natural resources. Therefore when shopping think of the environmental impact when making purchases. By reducing the amount of waste you produce, you save energy and reduce pollution.

According “Enviroshopping: Buy Smarter” from the University of Florida Extension, consumers should buy products that make the best use of energy, don’t pollute air and water, are reusable or recyclable, made from plentiful resources and recycled materials, and use minimal of materials in design and packaging. Although packaging serves many useful purposes such as product preservation, consumer education, and consumer convenience much packaging is still wasteful. Before purchasing a product consider the following points: 

• Buying larger food and beverages in larger containers produces less waste since they require less packaging. Be sure not to buy volumes that you can use before food spoilage.
• Is the packaging made from recycled materials- sometimes it will say on the package. Recycled plastics cannot be used for packaging food for it has not been approved by the FDA.
• Buy products with packages that you can re-use before they enter the waste stream. For example, drawstring mesh citrus bags make excellent laundry bags!
• Buy fresh fruits and vegetables with less packaging.
• Go inside restaurants and avoid the drive-thru when possible. Most fast-food serving materials end up in landfills.
• Ask yourself if the packaging is really needed or is just used to make the product more attractive.
• Avoid products that use several layers of materials when one layer would suffice.
• Ask if the materials can be recycled? Many plastics cannot be recycled. Check with Rumpke if you have questions.

What about paper or plastic at the check-out? It would be better if you did not have to ask yourself this question. Purchase and use recyclable bags when you can. Both paper and plastic can be recycled. Therefore, consider if you can reuse the bags before they enter the waste stream. For example, plastic bags have some advantages over paper for some uses such as handling wet or moist products.

There is a higher cost associated with organic food purchases, and many people question whether the health benefits outweigh the additional expense. Organic foods are produced by farming practices that are monitored and controlled to decrease risk of food contamination and improve food quality.

Three practices, called the ‘Big Three’ (genetic engineering, irradiation, and sewage sludge) are prohibited by organic regulations. Other practices not allowed in the production of organic food include the use of synthetic chemicals such as pesticides, herbicides, and fertilizers. These prohibitions are important because they help to safeguard the quality of our food and to reduce our health risk from food contaminants.

Listed below are four other reasons you might want to consider when deciding whether to purchase organic produce and/or meat.

• 1—The environment. The natural world supplies everything that keeps us healthy, so buying organic to reduce the quantity of chemicals in the environment seems to be a smart, health-conscious decision. Organic farming practices are designed to encourage soil and water conservation and reduce pollution. Farmers who grow organic produce and meat don’t use conventional methods to fertilize, control weeds or prevent livestock disease. Farmers who produce organic products use sustainable practices to work with (instead of against) Mother Nature by doing the following:
  • conserve water resources,
  • promote biodiversity,
  • build healthy and fertile land
  • utilize agriculture methods that significantly reduce pollution and wasted energy

• 2—The economy. Organic farming is one of the fastest growing segments in American agriculture, as more farmers grow and sell foods to customers who prefer to know (1) where their food came from, and (2) how their food was grown. Between 1997 and 2011, U.S. sales of organic foods increased from $3.6 billion to $24.4 billion. China has become the agricultural food powerhouse of the world, but U.S rules and regulations for organically grown foods give you food safety security, and for many people, that is worth the extra expense.

• 3– Taste and quality. “Food is medicine.” Hippocrates said that over 2000 years ago, and it is still true today. Like any medicine you take to keep you healthy, produce is unquestionably the foundation of good health. It’s also why the new MyPlate icon recommends at least half your plate contain fruits and vegetables. When you enjoy delicious fruits and veggies because they taste great, then you will keep eating them. However, taste is subjective, so the only way to know if you prefer organic over conventionally grown fruits and veggies is to try purchasing a few food products and doing your own personal taste test.

• 4—Prevention beats intervention. We don’t know if the increase in cancer, digestive diseases, and other health problems is connected to the chemicals that are present in our modern environments. Each of us is unique in our diet, environment and genetic risk; as well as the fact we are subject to different chemical exposures throughout our lifetime. Therefore, it’s difficult to quantify our risk or assign blame if we do develop certain diseases. But people should aim for healthier diets overall. It’s important to eat fruits and vegetables, however they are grown.

Written by:

Donna Green
Extension Educator, Family and Consumer Sciences
Ohio State University Extension

If you filed your taxes early, do you have your refund spent already? Or if you waited until this week to put things in order would you like to keep better records so that next year is easier? Whatever your answer is we realize that financial education is an ongoing process. Each year we gain more experience and hopefully adapt our daily habits to make the most of managing and saving our money. If you asked yourself, “who taught you how to manage your money?” I’m sure there would be a variety of answers. But often it’s not an area that as parents we think as a major topic to focus on with our preschool children.
At an early age children can identify where you get your money….just go get more at the bank or the store that hands it to you! What they don’t understand is that you worked hard for your money and the transaction that takes place is giving you money you’ve earned. Here are some concepts that the “Thrive by 5 National Credit Union Association” has identified as concepts that children by the age of 5 should understand. All of these will mold into your family values and priorities, but really talk about money in your home and how you choose to use it.
• Spending is only one aspect of money, we can also save it and share it.
• When I buy something, I am trading my money for an item, product or service.
• When I save money, I can buy something in the future when I’ve saved enough money for it.
• We get money, when we go to work.
• We can also get money as a gift.
• We can keep money safe at home or at other places like a bank.
• Coins come in different sizes and colors, paper money has pictures and numbers and both paper and coin have different values.
• Different things have different values.
• We all pay for things in different ways.
• There is a difference in wants and needs. We base most decisions on what we want or need.
• We have a limited amount of money to spend.
• Once we spend it, it is gone until we earn more.
• If we plan how to spend or save our money, we can make better choices
• Money isn’t everything, some things are free.
• People do some things for each other without being paid.
As you read through this list, think about the daily conversations you can have with children in your life to help them understand that money doesn’t grow on trees and planning how to use it will help us manage it instead of it managing us.

Author: Melinda Hill, CFCS, CFLE Extension Educator, OSU Extension Wayne County
Sources: Credit Union National Association, Thrive by 5 for more information: www.creditunion.coop
Reviewed by: Kara Newby, Family Life Program Specialist, OSU Extension

I recently had the opportunity to join some colleagues in attending “Mindfulness in Motion: A Daily Stress Reduction Program” by Maryanna Klatt, PhD, RYT, Ohio State University. One of the eight sessions was a Mindful Eating Practice.  Participants were invited to bring a food item to class and follow the steps of the instructor to slowly observe and enjoy eating the food. Mindful eating takes into account that how we eat is as important as what we eat.  If we are in the habit of rushing meals and just eating food for the sake of eating, are we missing something?

Although we might first think of taste as the most important sense for eating food, taste is only one of our five senses.  The senses of taste and smell complement one another well.  The sense of sight is also important in food, especially in the presentation of food.  Enjoy the different colors of food and the indication the color gives us about freshness and taste.  Can you hear food?  Listen to the sizzle of a hot dish, the crunch of a fresh vegetables or the clink of ice against a glass of a cold drink. Those sounds also go along with the feel of the food. Mindful eating focuses on the feel of the food in your mouth.  What is the temperature?  What is the texture?  What is the tasty flavor that goes along with all the other senses?

The opposite of mindful eating is mindless eating or distracted eating.  In an article “Mindful Verses Mindless Eating” at  www.extension.org  Carolyn Dunn, PhD, NC State University asked, “Have you ever looked down at a bag of chips you were eating and wondered where the chips went? You don’t remember eating that many chips, yet they are gone. You don’t even remember if the chips tasted good or not”.  Too often, it is easy to engage in mindless eating, sometimes just because the food is there.

Mindful eating is the reminder to slow down, experience and enjoy the food. Try it!  The next time you sit down to enjoy a snack or meal, try some mindfulness practices to enhance the experience.

• Remove distractions (like the television) and focus on the entire eating experience
• Use all your senses to enjoy the snack or meal
• Become aware of your feelings of hunger and fullness
• Know that there are not wrong or right ways to eat but there are ways to be more fully aware of eating

Author: Patrice Powers-Barker, Extension Educator, Family and Consumer Sciences, Ohio State University Extension

Every day on the news we hear stories about childhood obesity, programs to improve the foods served at schools, or the garden at the White House. But have you learned the steps you can take to encourage your children, grandchildren, or the children in your scout troop or 4-H club to try healthier foods like vegetables or fruits? A recent research report from the USDA’s Fresh Fruit and Vegetable Program, which provides vegetables and fruits to students in low income areas, found that when children are introduced to fresh vegetables or fruits they will try them. Students in the program who tried a vegetable were shown to eat most or all of it 60% of the time, and those who tried a fruit ate most or all of it 85% of the time. The study also found that when these fresh vegetables and fruits were offered to students as a snack, almost every child tried one. So if you have a picky eater, have you encouraged them to try something new lately? Here are a few tips to encourage the children (or even picky adults) in your life to try new healthier foods like vegetables, fruits, whole grains, or low fat dairy products:

•       Let your child select the new food to try – for example encourage them to select one new vegetable each time you grocery shop.
•       Allow your child to help with part of the food preparation – can they select the recipe used, wash the food, get out the bowl, or mix up the ingredients? Think safety though and know when they are old enough to use knives or be close to the stove.
•       Be sure to serve a food you know they enjoy with the new food.
•       If you have always served the food one way – try a new way or recipe. Do you always serve steamed broccoli – think fresh or stir fry next time.
•       Serve the food when you know your child is hungry, not after they have filled up on other foods. Try serving a new vegetable or fruit as a snack.
•       Set a good example, if children see adults eat a food they will usually try it, but if the adults complain, the child will too.
•       Encourage older children to be “Food Explorers”. Remind them that many of our favorite foods came from different parts of the world. Assist them with them investigating the country of origin for a food, how it was traditionally prepared, or how it        may have made its way to other parts of the world. This is a great project for elementary aged children, and may even be a way to incorporate their Social Studies classes into your meals at home.
•       Serve the food creatively or attractively – cut it into a cute shape or put it on a colorful plate.
•       Do not battle over foods – encourage children to at least try one bite. If they don’t like it, they don’t have to eat it – but you aren’t fixing them something else. Don’t be a short order cook!

It may take children 10 to 12 tries of a new food before they enjoy it. But by trying a few of these tips you should encourage your family to try a few new foods, and remember – you probably didn’t like every food the first time you tried it either. I know it took me a while before I liked asparagus.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County, barlage.7@osu.edu.

Reviewed by:  Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family and Consumer Sciences, Ohio State University Extension.

Sources:

Creative Ways to Get Your Kids to Eat, The University of Maine Cooperative Extension.

Clever Ways Parents Get Children to Eat Their Vegetables, University of Missouri Extension, http://extension.missouri.edu.

Oregon State, Agriculture in the Classroom, http://aitc.oregonstate.edu/teachers/pdf/handson/foodexplorer1.pdf.

USDA Blog, http://blogs.usda.gov/2013/04/05/secretarys-column-research-shows-that-kids-like-healthy-options/.