Eat, Save, and Be Healthy

Those blank “convenience checks” from your credit card company offer a quick way to write yourself a loan, pay bills or transfer other loans to your credit card account. But be aware that the use of a convenience check is a “cash advance” that may comes with high costs and other potential pitfalls.

Always check the balance on your credit card to make sure the “convenience check” will not put your card over the limit. Your credit card company may not honor the check and you will be faced penalies and fees.

Call your credit card company to verify your understanding of there policies on convenience checks before you use the checks. It may be a good idea to call after you have used them to see that they honored the check too. Given the new rules recently your credit card company may have new policies concerning convenience checks.

Childhood obesity has been in the news a lot recently, as First Lady Michelle Obama takes it on as her signature issue.  This is indeed a problem as we have seen a steady rise over the past years.  Consider these stats from the Center for Disease Control:

“Data from NHANES surveys (1976–1980 and 2003–2006) show that the prevalence of obesity has increased: for children aged 2–5 years, prevalence increased from 5.0% to 12.4%; for those aged 6–11 years, prevalence increased from 6.5% to 17.0%; and for those aged 12–19 years, prevalence increased from 5.0% to 17.6%”

There are many possible avenues to consider when we wonder how we got here, but as we consider reversing this trend, let’s start with simple steps at home.  As a family life expert, I am especially interested in the link between parenting and childhood obesity.  According to a new study by researchers at Ohio State University and Temple University, household routines are a key aspect of reducing obesity.

The study found that in household of preschoolers, children who:

• ate the evening meal as a family,
• got adequate sleep (10 1/2 hours)
• and had less than 2 hours of TV time on weekdays,

had a 40% lower prevelance of childhood obesity!

One of the researchers states,  “I imagine people are going to want to know which of the routines is most important: Is it limited TV, is it dinner, is it adequate sleep? And what this suggests is that you can’t point to any one of these routines. Each one appears to be associated with a lower risk of obesity, and having more of these routines appears to lower the risk further,” Anderson said.

While nutrition information may seem often confusing and overwhelming, this shows that there are other aspects of the home that are critical to a healthy lifestyle.  Think about simple ways that you can incorporate these routines into your family today!  Click here to read more about this study, or it can be found in the March 2010 issue of the journal Pediatrics.

Many health issues have a connection to the foods that we eat.  Obesity is one risk factor, which is related to heart disease, cancer and diabetes.  By preparing our foods at home, we have control over the ingredients we use.  We can change recipes to make them healthier by reducing the amount of fat, sugar, and salt.

Before modifying a recipe, take into account if the recipe is already low in fat, sugar or salt.  If it is high in any of these ingredients and you only make the recipe once or twice a year it may not be worth the time or effort to change it.  However, if it is a recipe you use all the time it may be worth the effort to improve your health risks by making some changes.  Five easy ways to make a recipe healthier are to:

1. Reduce fat
2. Change to a healthier type of fat
3. Reduce sugar
4. Reduce salt or sodium, and
5. Increase fiber

Reduce fat by using ¼ less oil or solid fat than what is called for in the recipe.  Try using reduced fat products such a non-fat milk and low-fat mayonnaise or sour cream.  In most baked goods, beverages and desserts sugar can be reduced by one-fourth.  Sugar substitutes can be used, following manufacturer’s instructions.  Salt is mainly used for flavoring only so it can be omitted in most recipes.  Try using a salt substitute or make your own using your favorite herbs.  More specific information can be found in “Modifying a Recipe to be Healthier” an Ohio State University Extension Fact Sheet.  It can be downloaded at: http://ohioline.osu.edu/hyg-fact/5000/5543.htm.  Or call your local Extension Office for more information.

Don’t be afraid to experiment with your favorite recipes.  Try changing one ingredient at a time and keep notes about the changes you make.  Remember, it is for better health!

Author:  Linnette Mizer Goard, Extension Educator, Family and Consumer Sciences, Ohio State University Extension.

References:

Brinkman, P. and Syracuse, C (2006).  Modifying a recipe to be healthier.  Ohio State University Extension Factsheet HYG-5543-06.  Accessed at: http://ohioline.osu.edu/hyg-fact/5000/5543.htm on February 26, 2010.

Struempler, Barbara. (2006). Altering recipes for better health. Alabama Cooperative Extension System, HE-560. Accessed at http://www.aces.edu/pubs/docs/H/HE-0560/HE-0560.pdf on February 26, 2010.