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Wanting to fit the recommended amount of vegetables into you and your family’s meals? Find it hard to make healthy decisions on the fly? An alarming question is “What’s for Dinner?” Many experts encourage health conscious folks to plan their dinners prior to the day to help reduce the stress of a hurry up decision. There are other reasons for planning what you and/or your family are going to eat ahead of time. If you plan your meals, you are less likely eat out or to order a take-out meal. These have proven to be more expensive when compared to making foods at home and usually do not include a variety of vegetables. Each week health experts suggest that we include dark green, orange- red, dried beans and peas, and limit starchy vegetables in our meals. Eating out gives us plenty of potatoes but less orange-red and even less dark green vegetable. The USDA Food Pattern for 2000 calorie meal plan states that it should include throughout the week 1 1/2 cups dark green vegetables, 51/2 cups of orange-red, 1 1/2cup of dried beans and peas, and no more than 5 cups of starchy ( green peas, corn and potatoes are some examples). That leaves 4 cups of “other.” This might be a bit tricky if you don’t have a plan.
Today’s families are weathering tremendous pressures and stresses – from daily finances to managing multiple schedules and demands – and the impacts are also felt by children and teens. While parents cannot protect their children from all of life’s challenges, they can provide their kids with the skills they need to respond to difficult situations in healthy, productive ways. Raising resilient children and teens helps them develop the skills they need to cope as adults and to overcome from the hardships they may face.
The decision whether to “redshirt” a kindergartener or not is a very personal one specific to each child and family.
An apple by any other name would taste as sweet. False!
We’re almost there! April is here and I am sure most of us are excited that summer is right around the corner! Don’t get ahead of yourself just yet! Prepare your body and mind for the impending warmer months with a few tips to jump-start your metabolism and will have you feeling energized and ready to tackle the next few months!
by Karen Bracey Spring is here and everything will soon be new! New grass growing, new flowers blooming, new seeds sprouting and that first day in the warm sun can’t help but bring a smile to your face. And then there are the smells – fresh dirt, fresh laundry, and well, fresh just about everything! As our external world basks in all of this newness, many of us also look to make a new start within ourselves. Those New Year’s resolutions seem cold and dark compared to the hopeful, sunny expectations of a spring resolution. So let’s get started - what do you want to do?
Robin Kuleck and Laurie Weinreb-Welch have rejoined Penn State Extension as Family & Consumer Sciences educators effective April 1.
By: Fran Alloway, Extension Educator, Delaware, Co. If you are trying to lose weight, follow a diabetes diet or looking for the cause of the obesity crisis, carbohydrates seem to be the nutrient of the hour. Good carbs, bad carbs, low carbs, protected carbs, net cards – there is a lot of attention around eating carbohydrates these days!
If you have someone in your life who has been struggling to lose weight or improve their health, you have probably wanted to help or support them by giving them advice or encouragement.
By Marcia Weber, Extension Educator, York County. What’s better on a cold winter's day than a steaming bowl of your favorite soup? Soup can be a welcome change of pace after the rich high calorie foods we have during the holidays. Not only a nutritious boost, soups can help ease the budget as many soup recipes use little meat, and/or inexpensive dried beans as a protein source.
By Frasier B. Zahniser, Extension Educator, Mercer County. If you have a 5-year-old in your life it is time to register him/her for kindergarten.
By Nancy Wiker, Extension Educator, Lancaster County. A slow cooker cooks food at a low heat for several hours. This method helps less tender cuts of meat become more tender. A combination of direct heat from the pot, long cooking time, the steam created by a tightly fitted lid and following some preparation precautions will make the process safe.
By Karen Thomas, Extension Educator, Lackawanna County. It may be cold, but we can still exercise and enjoy the outdoors. However, the winter weather requires us to take some precautions to ensure our safety.
By Suzanne Weltman, Extension Educator, Philadelphia, PA. The United Nations has declared 2013 the “International Year of Quinoa,” (KEEN-wah) to help draw attention to this ancient, nutrient-dense grain.
By Mandel Smith, Extension Educator, Montgomery County. This year add more fruits and vegetables to your diet starting with Greens. Adding greens to your diet on a regular basis can add a wealth of health benefits.
Holiday eating got the best of you? Don't fret. Healthy changes are just steps away.
by Mary R. Ehret, M.S.,R.D.,L.D.N. Tis the season to have many more items on the “to do” list then we possibly can ever accomplish. We may find ourselves rushing to shop for and visit family and friends. Unfortunately, when we are in a rush, we inevitably making poor food choices. Many holidays get together or those quick stops to pick up are missing one or more ingredients for that healthy food item. Be choosey this holiday season; choose foods that include some nutrients for the calories.
By Rayna Cooper, M.S., R.D., L.D.N. The holidays offer many opportunities for eating with friends and family: parties, restaurant get-togethers, fast food pick-ups and more! Here are ideas to expand culinary options without expanding waistlines! Guess the test below for calories saved using these eating tips!
By Lynn James, MS, RD, LDN With the holiday hoopla surrounding us, you may think the gift-giving will soon be over. To have a really successful new year, why not give yourself and your family the best gift of all- good health? Listed below are some guaranteed ways to improve and maintain good health:
The holiday season is upon us! That means family gatherings, holiday parties and community events centered around delicious seasonal foods. The last thing anyone wants is to have a loved one develop a foodborne illness because of a favorite food they ate. Unfortunately, if you are not careful foodborne illness can be an uninvited guest during the holidays.
