Resolve to Keep Those New Year's Resolutions

Keeping a New Year's resolution may depend on following three simple steps, says Dr. Bernard Davidson, a family psychologist at the Medical College of Georgia Health System.

Here are the steps:

Track your progress

Motivate yourself by celebrating your successes and by getting positive feedback from supportive family and friends. A good approach is to evaluate yourself every week or two weeks. However, don't over-monitor yourself by doing a self-assessment every day. That's just likely to end in frustration. Don't compare yourself to others. Accomplish your goal in a way that's best suited.

Be prepared for setbacks

Don't think of them as complete failures, don't dwell on them, and don't let them make you give up your goals. After a setback, try to get back on track to reach your objective. Plan ahead on how you'll deal with setbacks. For example, if you do have a cigarette when you're trying to quit, your plan may include calling a supportive friend to talk about it. Or you may want to review all the reasons you listed for wanting to stop smoking and why reaching that goal will make you happy.

Be committed

You must think through what you want to change and commit yourself to the long-term process it usually takes to achieve change. You then need to come up with a realistic plan to help you reach your goals, Davidson said in a statement. For example, if you want to shed some pounds, create a weight-loss schedule and an achievable diet and exercise plan. If your family and friends are supportive, tell them about your goals. They can provide encouragement and reinforce your commitment to change. If necessary, seek professional help to assist you.

From:  www.womenshealth.gov

Posted by:  Dianne Gertson

Ready-to-Cook Foods: Follow Directions to Keep Your Holidays Happy

Eating them right out of the package, without cooking, could make you sick
Cookies are a holiday favorite – and this season is a good time to remind ourselves that ready-to-cook foods of all kinds, including raw, packaged cookie dough, do need to be cooked. Eating these kinds of foods right out of the package, without cooking them, could make you sick from bacteria. Cooking them according to the package directions before you eat them kills bacteria that could make you sick.
Whether it’s packaged cookie dough or a frozen entrée or pizza or any of the other ready-to-cook foods we use for convenience, cook or bake them according to the directions on the package, to help keep your holidays happy.

Most people who get sick from bacteria in ready-to-cook foods that aren’t cooked properly will get better by themselves, although foodborne illness isn’t a very pleasant way to spend the holidays. But anyone, of any age or health condition, could get very sick or die from these bacteria. This is especially true for people with weak immune systems; for example, the very young, the elderly, and people with diseases that weaken the immune system or who are on medicines that suppress the immune system (for example, some medicines used for rheumatoid arthritis).
Pregnant women also need to be especially careful to follow cooking directions on packages, since some bacteria are very harmful or deadly to unborn babies.
It’s a good safety tip to keep in mind all year, not just in the holiday season: Follow the directions on your ready-to-cook food packages to help keep yourself and your loved ones healthy.

Happy Holidays and remember to BE FOOD SAFE!

From:  fda.gov

Posted by :  Dianne Gertson

EATING RIGHT: HAVE A HEALTHY THANKSGIVING

Thanksgiving is usually one of those holidays where second helpings are a must. Some

Thanksgiving meals can equal the amount of calories and fat we need in an entire day, or
even more! Here are some ways to make your Thanksgiving feast healthier.
• Plan ahead and search online for healthy Thanksgiving recipes. You will find many
healthier versions of traditional dishes in which the fat is reduced but the flavor is
retained.  The fun part will be seeing if anyone can even tell the difference.
• Enjoy turkey. With the skin removed, turkey has a good amount of protein and little fat or
saturated fat. Dark meat has more fat than white meat. Roast or bake instead of frying.
• Eat sweet potatoes. Sweet potatoes are a rich source of potassium (can help lower blood
pressure), vitamin A, beta carotene (both vitamin A and beta carotene help with
healthy vision), vitamin C (an antioxidant, protective against diseases), and fiber
(promotes a healthy digestive system and may prevent diseases). Use seasonings
such as cinnamon, ginger or orange rind for flavor. Or try a new recipe for a savory sweet
potato side dish, rather than a sweet dessert.

• Try a different type of pumpkin dessert instead of pumpkin pie. Pumpkin has similar
nutrients to sweet potatoes. Make a pumpkin custard or pumpkin pudding using ginger or
cinnamon for flavor. 

• Use evaporated skim milk instead of regular evaporated milk in recipes. This applies to
many dessert recipes.
• Make your own cranberry sauce. Buy fresh or frozen cranberries and you will have a tastier
and less sugary version than what comes in a can. Cranberries are full of antioxidants,
which help protect against many different diseases.
• If you make bread, rolls, muffins or other similar recipes, replace all (or at least some)
of the white flour with whole wheat flour for extra fiber. If you don’t bake, purchase whole
wheat or whole grain rolls instead of white. Limit the amount of rolls you eat, as well as
the butter you use on them. • Steam vegetables and eat them plain instead
of with lots of butter or creamy sauces. • Remember food safety — thaw the turkey
correctly, cook all foods to the proper temperature, put leftovers into the
refrigerator or freezer within 2 hours, and reheat leftovers to the proper temperature.
• Don’t skip meals before the feast; this may make you more likely to overeat.
• Watch portion sizes. You can enjoy many different foods at Thanksgiving, but moderate
portion sizes are key.
• Go for a walk before or a few hours after the meal. Moderate to vigorous exercise can
help accelerate calorie and fat burning, and is a great way to socialize with family or
friends. A walk will also help increase energy levels if you are feeling sluggish or tired.
Moderation, not deprivation, is the key to a happy and healthy Thanksgiving. 

Melissa Bess, Nutrition and Health Education Specialist, Camden
County, University of Missouri Extension; Edited by Jessica Kovarik,
RD, LD, former Extension Associate, University of Missouri Extension

Posted by:  Dianne Gertson

Exercise And Cold Weather: Stay motivated, Fit And Safe

 

Winter can frustrate the most motivated exercisers. And if you're not so motivated, it's all too easy to pack your workout gear away with your summer clothes. But keeping up your exercise routine in cold weather can be rewarding.

For one thing, outdoor exercise is a sure cure for cabin fever and the winter blues. And it increases energy, which can be sapped by gloomy weather. Exercise also bolsters your immune system — studies show that moderate exercisers get 20 to 30 percent fewer colds than nonexercisers do. And, you won't have to scramble to get in shape for swimsuit season. With the right clothing and a little planning, cold-weather exercise can be safe, effective and, yes, fun.

Taking It Outside

Here's how to get the most out of your cold-weather workout:

· Check with your doctor. Experts say that almost everyone can exercise safely in the cold, including people with asthma and heart problems. If you have health con- cerns, get your doctor's OK.

· Layer it on. One of the biggest mistakes cold-weather exercisers make is dressing too warmly. Exercise generates a considerable amount of heat — enough to make you feel like it's 30 degrees warmer than it really is. At the same time, once you start to tire and the sweat dries, you can get chilled. The solution? Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. Start with a thin layer of synthetic material such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, try fleece for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest will cause most people to overheat. If you're naturally lean, though, you'll need more insulation than someone who is heavier.

· Choose appropriate gear. If it's dark, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls.

· Remember sunscreen. It's as easy to get sunburned in winter as in summer — even more so if you're exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 15 or higher. Use a lip balm that contains sunscreen, and protect your eyes from snow and ice glare with dark glasses or goggles.

· Head into the wind. You'll be less likely to get chilled on the way back if you end your workout — when you may be sweaty — with the wind at your back.

· Drink plenty of fluids. Drink water or sports drinks before, during and after your workout — even if you're not thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production.

· Pay attention to wind chill. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body.

Stay motivated. When it's cold outdoors, there's no need to hit the couch. With a little knowledge and fortitude, you can meet the challenges — and reap the rewards — of winter exercise. For many people, the solitude and quiet alone are reason enough to brave the elements.

www.mayoclinic.com

Posted by:  Dianne Gertson

National 4-H Council and United Healthcare are proud to partner together to support Eat 4-Health programs and events with a focus on nutrition and building healthier communities, targeting at-risk and underserved populations. Through this  partnership grants have been awarded to nine state 4-H programs.

This year PVAMU- CEP Fort Bend County Team and the All American Fresno 4-H Club will be kicking of the Eat 4-Health programs with "A Healthy Sunday Funday"

For more info. contact: Fralonda Anderson, CEP-FCS Extension Agent, (281)342-3034, fwanderson@ag.tamu.edu

Upcoming FCS Programs

October 24                        Preserving the Bounty:  Home Food Preservation
November 9                       Mini Child Care Provider Conference
November 12 and 13         Food Protection Management (Certified Food Manager Training and Test)
November 22                    Giving the Bounty:  Jams

To register or for more information contact Jacque at 281-342-3034

Posted by Dianne Gertson

Vegetable Spotlight: Peppers

Hot peppers (chilies) are often used to spice up dishes, and they are especially popular in ethnic cuisine. Chilies are an excellent source of vitamin C if you can withstand their powerful bite.  Contrary to popular belief, the hottest part of the chili pepper is not the seeds but where the seed attaches to the white membrane inside the pepper. This area has the highest concentration of capsaicinoids. Capsaicinoids are flavorless, odorless substances that act on pain receptors in the mouth and throat. Capsaicin is the primary capsaicinoid. Capsaicinoids can be found throughout the flesh of chili peppers though their concentration varies in different areas so that one part of a pepper may be hot and another part of the same pepper quite mild.

There are several varieties of chili peppers and each differs in flavor and heat intensity. Even within each variety, there may differences in how ‘hot’ each particular chili is. Typically, larger chilies are more mild because they contain less seeds and white membrane in proportion to their size. Most varieties can be found dried, canned, or fresh. 

Availability, Selection, and Storage

When selecting chilies, look for firm, glossy chilies with taut, unwrinkled skin and fresh green stems. Dried hot peppers should be glossy yet unbroken. Chilies should be stored unwashed and wrapped in paper towels in the refrigerator for up to three weeks. Dried chilies should be stored in airtight containers at room temperature for a maximum of four months. To keep dried chilies for more than four months, store them in the refrigerator.

Preparation

It is very important not to touch your nose, eyes or mouth after handling or eating hot peppers. If you do, flush with water immediately. The capsaicin in the peppers can be extremely painful to your eyes and can even burn or irritate your skin (especially if you have cuts on your hands).

If possible, wear thin rubber gloves while preparing chili peppers. Wash hands thoroughly with soap and water when done working with chilies. If the bite is too strong when you eat a chili, chew on bread or another starchy food; water only makes the bite worse as it spreads it.

To decrease the heat intensity of chilies, wash them, cut them open and remove the seeds and veins. Also, soaking cut up chilies in salt water for at least an hour will help cool them off.

To add a mild pepper flavor to your dish, poke holes in the chili of your choice with a toothpick (or cut slits in it) and add it to a food that is already cooking. When cooking is complete, remove the chili from the dish.

Posted by Dianne Gertson