Category: Health

Cherries, Nature’s Hidden Treasure

Marlene Geiger 1 Comment
Bright red cherries hanging from a branch

Cherry season is upon us! The season typically runs from late May to August, with different harvest seasons for sweet and sour cherries and location. Peak season for most Midwest varieties is June to July.


A hidden treasure of nature, cherries are packed with antioxidants, vitamins, and fibers. Cherries are grouped according to taste into sweet and tart/sour types. Within each of these groups, cherries are classified on the basis of the color and firmness of their flesh. Sour cherries and sweet cherries are rich in anthocyanins and quercetin, antioxidants which play a role in reducing total body inflammation, contribute to heart health, and help fight free radicals. As a good source of vitamins A and C, they help to strengthen the body’s defenses and improve overall health. Studies have also shown that tart cherry juice may soothe sore muscles, speed recovery after working out, and help with sleep. A cup of cherries pack three grams of fiber and 87 calories (tart cherries).

Most people think of sweet desserts like cherry pie when they think of using cherries in recipes, but cherries can be used in savory dishes, too. In addition to fresh cherries, cherries are readily available dried, canned, frozen, freeze-dried and as juice; all can be used in a variety of ways.

Here are some ideas, beyond sweets, of ways to include cherries in our diet:

  • Add frozen cherries to a smoothie for breakfast
  • Add tart cherry juice to a smoothie for a post-workout recovery drink
  • Add dried or fresh cherries to oatmeal, yogurt, or salads
  • Eat a handful of dried cherries for a snack or add them to a snack mix
  • Use fresh or frozen cherries and/or cherry juice in sauces.

If there is an abundance of cherries, cherries preserve exceptionally well. They can be canned, frozen, or dried or made into pie filling or jam. Cherries should be preserved soon after picking. When preserving, choose freshly harvested cherries with a deep uniform color and a firm flesh. Stem and wash the cherries just before using. Remove pits for the desired preservation method or use. If pitted, drop cherries in a solution of 1 tsp. powdered ascorbic acid per gallon of water to prevent discoloration. Drain fruit before processing. If unpitted, prick skins on opposite sides with a clean needle to prevent splitting. How to Preserve Cherries provides tested recipes and methods for preserving cherries.

February is National Cherry Month which seems odd given cherries are a summer fruit. Here’s some fun facts about cherries and why they are celebrated in February:

  • George Washington’s February birthday is an annual reminder of the tale of our first President admitting to his father that he chopped down a cherry tree on the family farm. The folklore tale has forever linked Washington and cherries to February.
  • Cherry trees come to life in February in Washington DC signaling the coming of the National Cherry Blossom Festival in late March and early April when thousands of trees and millions of cherry blossoms provide a spectacular sight for approximately a few days to two weeks. The annual celebration started in 1912 when the people of Japan sent 3,000 cherry trees to the people of the United States to celebrate friendship between the two nations.
  • February is National Heart Month and Valentine’s Day. Because a single cherry looks a bit like a little heart, significant of both, it seems only appropriate that the cherry be celebrated, too. Cherries can contribute to heart health due to their rich nutrients that help regulate blood pressure, reduce inflammation, and potentially lower cholesterol levels, all of which are important for cardiovascular well-being.

Some additional fun facts about cherries:

  • It takes about 250 cherries to make a cherry pie. The average cherry tree grows about 7000 cherries each year which is enough to make about 28 pies. It takes 30-40 bees to pollinate one tree.
  • 70% of all the tart cherries produced in the US are grown in the northwest region of lower Michigan known as the Cherry Capitol of the World. Washington is the top sweet cherry producer in the country and second in the world.
  • Cherries are not a native American fruit; they were brought to this country with the French settlers in the early 17th century (1606).
  • Cherries can be harvested using mechanical tree shakers in seven seconds.
  • In general, the darker the cherry, the sweeter its flavor but there are exceptions such as yellow cherry varieties.
  • Cherries contain a small pit inside which classifies them as a stone fruit. Cherry pits can be used in pellet stoves to heat homes.
  • Cherries are one of the few natural sources for melatonin, which can help regulate sleep cycles.

As cherries come into season, stock up while they are ripe for the picking. Life can be made better with a bowl of cherries!

Sources:
How to Preserve Cherries, Utah State University
Health Benefits of Cherries, WebMD
Facts for Cherries, Washington State Department of Agriculture

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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Artichokes

Marlene Geiger 6 Comments

It’s artichoke season! Spring artichokes are now available and at their prime! Upon first glance, an artichoke looks intimidating. Artichokes are an ancient food from the plant known as Cynara cardunculus var. scolymus which is a kind of thistle. The part that we see in our stores and eat is actually the flower bud of the plant, also called the head, which has become a highly regarded vegetable. It’s quite intriguing to wonder how ancient man figured out how to eat and enjoy such a thorny-looking thing.

artichokes

Artichokes are best enjoyed at two different times of the year, spring and fall. The spring season runs from March to May, and the fall season is September and October. Ninety-nine percent of our artichokes are grown in California, with Monterey County being the lead producer and the town of Castroville being the “Artichoke Center of the World!” Artichokes are also grown commercially in Oregon and Washington. They thrive best in Zones 7-11; however, they can be grown in colder regions, like Iowa, as an annual vegetable.

Artichokes are fiber-rich, low in calories, and come packed with nutrition. Per the Nutrition Value website, one medium-sized artichoke cooked without salt (120g) provides 64 calories, 3.5g of protein, 14.4g of carbohydrates, and 0.4g of fat. In addition, artichokes are an excellent source of vitamin C and K, potassium, and antioxidants. (For additional nutrition information, see profile at Nutrition Value.) Artichokes contain the highest levels of antioxidants of any vegetable (polyphenols, flavonoids, anthocyanins, among others) and are loaded with an army of beneficial nutrients that can protect the body from cancer per the National Foundation for Cancer Research. While a fresh artichoke provides the best nutrition, artichokes are available in other convenient preparations—frozen, canned, and marinated heart–making it easy to incorporate potent antioxidants into your diet.

While nearly all parts of the artichoke are edible, they are prized for their ‘heart,’ which is found at the base of the stem. The parts of the artichoke which are usually inedible include the choke, outer petals, and thorns. The choke, located right above the heart, is stringy and indigestible. The lower part of the petals, which contain part of the heart, are edible by drawing the lower petal through the teeth with the rest of the petal discarded. The thorns are usually snipped off. 

When purchasing artichokes, choose those that have a tight leaf formation, a deep green color, and are heavy for their size. In general, the smaller the artichoke, the more tender it will be, and the rounder it is, the larger its heart. Artichokes are best used on the day of purchase but can be stored unwashed in a plastic bag in the refrigerator for up to 4 days. Wash just before cooking.

Artichokes can be prepared by steaming, stuffing, baking, braising, or grilling. Steaming is the most common means of preparation. They are done when the bottom of the stem can be pierced with a knife. Whatever method is used, stainless steel, glass, or enamelware should be used to prevent discoloration and off-flavors. Lemon juice should be used on cut edges to prevent discoloration. 

Learn how to buy, store, prepare, cook, and eat artichokes from Artichoke 101 via YouTube. Put your artichoke intimidation to rest and enjoy this nutritious flower!

Reviewed and updated, 3/2025, mg.

Sources

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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Celebrating 50 Years! A Pioneering Experiment in Education via a Helpline

Marlene Geiger 4 Comments

Since March 1, 1975, Iowa State University Extension and Outreach (known as ISU Home Economics Extension in 1975) has provided a toll-free telephone answering service known as AnswerLine. AnswerLine was founded as an experiment in phone education as envisioned by an Iowa State University Master’s student, Mary Jo Knight Williams (MS, 1978). We could not be more excited to celebrate our history, our success, and all the accomplishments achieved thanks to the many dedicated staff members, clients, and extension partners over the years.

Dial an answer. If the kids have just spilled ink on the carpeting, you're looking for a beef jerky recipe or you want to get rid of the odor of Uncle Harry's cigar, and you need the answers in a hurry what do you do? Just call Mary Jo Williams at the toll free number 1-800-262-3804.
Image Source: Ames Daily Tribune, April 19, 1975, p6. Read full article.

The purpose of the thesis project was to determine the usefulness and effects of providing home economics educational information via a telephone answering service. William’s project was designed to help county home economists answer their daily routine calls to give them more time for program development and presentation and to answer consumer calls more quickly. Ten counties were included in a six-month pilot program using an in-WATS (Wide Area Telephone Service) line on a voluntary basis. Promotion of use was left to the counties.

A home economics extension BS graduate of the University of Missouri at Columbia and former extension family economist and management specialist, Williams served as the first operator. One call was received on the first day of operation with the call volume growing exponentially thereafter. Questions were answered using reference books, home economics subject specialists, and file cards of repeated questions. When the trial period ended in September 1975, it was determined that the service successfully provided the kind of help that both county extension staff and citizens wanted so the service was made available to all Iowa counties on a voluntary basis with promotion and use left to the counties. The service was never intended to replace the county home economists who also called upon AnswerLine to help with answers to more difficult questions. Early calls included questions about “food safety, food preparation, food preservation, nutrition, clothing care, and alterations.” 1 The helpline was also seen as another tool for extension outreach adding to the already well-established formats of meetings, workshops, fairs, radio and television programs and interviews, newspapers, and mass mailings.

While no one in 1975 could have predicted the current landscape of technology and the many events of the past years that have shaped us, we are thrilled to celebrate this milestone anniversary and our history of service to Iowans and Minnesotans (since 2003). Despite 50 years of history, our goals have not changed since inception:

  • Provide a quick response to consumers’ home and family questions.
  • Provide unbiased, research-based answers to consumers’ questions.

In the coming months, watch the blog for additional stories about AnswerLine’s history and development from some of the people who have been the voice on the other end of the line. The lines remain open 9 am to Noon and 1-4 pm, Monday through Friday. Calls are toll-free for Iowa at 1-800-262-3804; toll-free for Minnesotans at 1-800-854-1678, or at 515-296-5883 for anyone.

______________________________

1 Williams, Mary Jo Knight.  Educational Effects of a Home Economics Telephone Answer Service in Iowa.  MS thesis, 1978, p8.
Ames Daily Tribune, April 19, 1975, p6. Dial an answer.

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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Test Well Water Annually for Safe Drinking Water

Marlene Geiger 3 Comments

One in seven Americans get their drinking water from private wells. While federal and state governments set legal limits for contaminants in public water systems, those laws don’t cover private wells. Rather, private well owners are responsible for the safety of their water. No federal or state requirements exist for well owners to test their water. However, private wells must be tested for possible harmful contaminants.

water from faucet filling glass

At a minimum, the Iowa Department of Natural Resources (DNR) recommends bacteria and nitrate testing be performed at least once per year. Nitrates pose a threat to infants and pregnant or nursing mothers, while the presence of bacteria indicates a pathway for disease-causing bacteria to enter the well. You may also want to have your well water tested if you notice any changes in color, taste, odor, hardness, corrosion, sediment, etc. Water can also be tested for naturally occurring contaminants like arsenic, fluoride, and radium. The Minnesota Department of Health recommends testing for coliform bacteria, nitrate, arsenic, lead, and manganese on a scheduled basis.

Iowa’s Private Well Grants Program (PWG) provides free water testing annually to all private well owners and users for the analysis of bacteria/coliform, E.coli/fecal coliform, and nitrates. Testing for arsenic, manganese, and PFAs is also available with this program but not on an annual basis. In addition to private well testing, the PWG program offers funding grants for private well related remedial services. Contact the County Health Department in your county or refer to the list of County Environmental Health Sanitarians supplied by the Iowa DNR. For more information on the program, see Private Well Testing. Minnesota also has help for private well owners through grants or loans. The grant programs may also assist with the cost of filling abandoned wells. Old wells pose a safety hazard and a hazard to groundwater contamination. Most state laws require old abandoned wells to be properly filled to eliminate any hazards.

Iowa residents can get more information from the Iowa DNR to learn how to sample and test well water. Minnesota residents can get more information from the Minnesota Department of Health. The Environmental Protection Agency (EPA) has an all-states listing of contacts for certified laboratories for water testing.

You don’t know what’s in your water until you test. Get it on your calendar for testing annually or more often, if needed. In the meantime, be aware of potential sources of contamination near your well–livestock, septic tanks, fuel or chemical spills, or anything unusual about your well or the water from it.

Sources:

Updated 9/2024, mg.

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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Staying on Top of Product Recalls

Marlene Geiger 2 Comments
RECALL Image

A RECALL occurs when a manufacturer takes a product off the market because there is reason to believe that it may cause harm to consumers. There are recalls for all kinds of consumer products—children’s toys, automobiles, appliances, clothing, furniture, electronics, food and more. Keeping up with all the recalls can be daunting.

Several governmental agencies are responsible for protecting consumers and issuing recalls.

The US Consumer Product Safety Commission (CPSC) is responsible for protecting the public against unreasonable injuries and deaths associated with consumer products—everything from children’s toys to electronics and more. Recalls are posted on the CPSC website.

The National Highway Traffic Safety Administration (NHTSA), a division of the Department of Transportation (DOT), handles all moving vehicle issues. A recall is issued when either the manufacturer or NHTSA determines that a vehicle or equipment creates an unreasonable safety risk or fails to meet appropriate standards. Check for recalls on the NHTSA website. The Federal Aviation Administration (FAA), also a division of the DOT, assesses the risks associated with aviation.

Two agencies, the Food and Drug Administration (FDA) and the US Department of Agriculture (USDA), are responsible for food safety. The FDA is responsible for the safety of food, drugs, and cosmetics while the USDA regulates beef, poultry, and processed egg products. Both issue food recalls when it is believed that a food item may cause consumers to become ill. Warnings are posted on their individual websites, but FoodSafety.gov is the go-to consumer website to learn about all food related recalls from both agencies. Bacterial contamination (listeria or salmonella), undeclared allergens, or foreign matter in the product are the most common reasons for food recall, removal from store shelves, and advising consumers to return or toss problematic food. Food Recalls & Alerts is an app that collects all FDA, USDA and pet food recalls and sends real-time alerts to your phone. The app is available at the Apple or Google Play stores.

Recalls from all of the different agencies can be found at Recalls.gov.

Recalls happen frequently, but it can be difficult to know when a recall affects your health or safety. For that reason, it is critical to know where to find recall information, take recalls seriously, and discontinue use of recalled products immediately, be it ice cream or tires.

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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Spring: Time for Rhubarb!

Marlene Geiger 2 Comments
rhubarb

A sure sign that spring is arriving is rhubarb starting to grow! Although it is technically a vegetable, it is used as a fruit since it is highly acidic which gives it the distinctive tart flavor. It is delicious combined with strawberries for a pie, made into bars or crisps, or a sauce poured over ice cream or cake. It also works well as a savory accompaniment for meats such as poultry, venison, salmon, and halibut. Cardamom, cinnamon, cloves, ginger, and nutmeg complement the tartness of rhubarb.

“Rhubarb is a rich source of nutrients providing 45% of Daily Value of Vitamin K in a serving size of 1 cup. In addition, rhubarb contains Vitamin C and A, along with Folate, Riboflavin, and Niacin. Rhubarb provides 32% of the Daily Value of manganese in a serving. Other nutrient/minerals include Iron, Potassium and Phosphorus. Rhubarb is also comprised of phytochemicals and phenols that provide the body with additional health benefits. The antioxidants present in the deep red stalks contain anthocyanin and lycopene, which have been shown to help prevent cardiovascular disease and have anti-carcinogenic effects towards the prevention of cancer. Over forty-two types of phytonutrients and chemicals are present in rhubarb,” (Purdue Extension). Rhubarb also provides fiber which is important for maintaining a healthy digestive system and decreasing the risk of cardiovascular disease. 

Although it can be eaten raw, rhubarb tends to be too tart so it is usually cooked with sugar or other sweeteners. There are any number of ways to prepare rhubarb. Purdue Extension cautions to always use a nonreactive pan (such as stainless steel or enamel-lined cast iron) when cooking with rhubarb. Using other types of pans can cause chemical reactions with the acidic content in rhubarb. “Recipes generally call for pounds, cups, or number of stalks. Three to five stalks make about 1 pound. One pound of rhubarb makes about 4 cups of raw chopped rhubarb. Four stalks of rhubarb equals approximately 2 cups of diced rhubarb. A 12 oz. package of frozen rhubarb equals approximately 1 1/2 cups,” (University of Wyoming Extension).

Rhubarb can produce more than can be used fresh. Fortunately, it is an excellent candidate for preservation by canning, freezing or making into jam or jelly to enjoy later in the summer or next winter. Use these links to successfully can or freeze rhubarb or turn it into delicious jelly or jam. It also makes excellent juice.
Canning rhubarb.
Freezing rhubarb.
Strawberry-Rhubarb Jelly.
Strawberry Rhubarb Jam (also available in Ball Complete Book of Home Preserving, 2006, p. 32 or 2020, p. 30.)
Sunshine Rhubarb Juice Concentrate. (also available in Ball Complete Book of Home Preserving, 2006, p. 193 or 2020, p. 191)

Spring weather can change quickly in the Midwest; fortunately, rhubarb is a sturdy plant that can withstand cold temperatures after it has started to grow. If a frost occurs, check your plant in a few days. If the leaves and the stalks are blackened and soft, remove them. Any new growth will be safe to eat. If the stalks do not show any sign of damage from the frost those stalks are safe to eat.

Rhubarb is easy to grow. Stalks should be selected from plants that are at least two years old to maintain the vigor of the plant. For more information on planting and growing rhubarb, check out Growing Rhubarb in Iowa and Growing Rhubarb in Home Gardens. An old wives tale we hear often is that rhubarb is poisonous if eaten later in the summer. Rhubarb does not become poisonous, but harvesting later in the summer may weaken the plant and make it less productive the following year.

Rhubarb, one of the first of spring’s jewels, offers endless opportunities to enjoy year round. Enjoy all that rhubarb has to offer and boost your health, too!

Sources:
Rhubarb, Love It for Its Taste; Eat It for Your Health, Purdue Extension
Enjoy This Nutritional Powerhouse’s Tartness Softened by Sweet, University of Wyoming Extension
Rhubarb, Purdue Extension Food Link
Michigan Fresh: Using, Storing and Preserving Rhubarb (HN148), Michigan State University Extension
Rhubarb Nutrition Facts and Health Benefits, VeryWellFit.com

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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It’s Morel Mushroom Time! -‘Shrooming in the Woods or Supermarket

Marlene Geiger 3 Comments
common morel fungus growing in the forest
Two morel mushrooms.

As spring creeps in, mushroom enthusiasts are just itching to get out into the woods and search for the highly prized morel mushroom. This elusive mushroom is prized for its tastiness and can only be wild-crafted as no one has yet figured out how to grow and farm them.

Besides being prized for their taste, morels are loaded with various nutrients. Because they tend to grow in rich soils, they come packed with vitamins and minerals such as iron, copper, manganese, phosphorus, zinc, vitamin D, folate, niacin, riboflavin, potassium, magnesium, calcium selenium, thiamin, vitamin E, and vitamin B6. However, their nutrient value varies with the soil where the moral grows. Morals are also loaded with antioxidants, help to balance blood sugar and provide protein and fiber. Morals should be eaten within four days of harvest and best within 1-2 days. Due to their sponge-like texture, morels tend to trap dirt, grit, and insects in their gills, so cleaning requires a bit more attention than merely brushing. Illinois Extension says that mushrooms should be soaked in lukewarm salted water for 30 minutes, changing the water a few times. Avoid oversoaking, as it can dilute their flavor. Rinse the mushrooms well and pat dry. Morals can be used in any way that farmed mushrooms would be used. For tips on preparing morals, check out How to Cook Morel Mushrooms–If You’re Lucky Enough to Find Some.

While the wild morel mushroom is highly prized, its’ farmed mushroom cousins—white, shitake, cremini, oyster, maitake–are equally as nutritious and offer delicious and unique flavors. They are also readily available at the supermarket. Even though there are more than 2,000 varieties of edible mushrooms worldwide, most people cook with only one or two. Here is a summary of those most commonly found on produce shelves:

white button

White Button
Most common mushroom.
Mild flavor, very versatile. Protein-rich.

Cremini/Portobello

Cremini/Portobello
Baby bella = Cremini; larger, mature form = Portobello.
Makes dark sauces and is great for grilling.

shitake mushroom

Shitake
Deep woodsy flavor, especially if dried and rehydrated.
Calcium-rich.

Oyster

Oyster
Delicate, mild flavor.
Stays firm when cooked; excellent for stir-fry.
Iron and antioxidant-rich.

Maitake

Maitake
Also known as hen-of-the-woods.
Earthy flavor.
Excellent for stirfry. Antioxidant-rich.

The enemy of any mushroom is moisture in its packaging. Fresh morels will keep about a week in the refrigerator, provided they were harvested in good condition. Place them in paper bags and store them in the refrigerator with plenty of air circulating around them. Drying is an excellent storage option, too. A paper bag is also a good way to store purchased mushrooms; this allows them to breathe. Moisture build-up inside the packaging is the fastest way mushrooms break down.

Mushrooms need to be cleaned before use. The best way to clean most fresh mushrooms is to wipe them with a clean, barely damp cloth or paper towel. Washing mushrooms is usually not necessary. If you must rinse them, do it lightly and dry them immediately, gently, with paper towels. Never soak fresh mushrooms in water, which will cause them to become soggy. 

Cleaned mushrooms can be wrapped loosely in damp paper towels or a damp clean cotton cloth, placed in a container, and stored in the refrigerator for up to three days; the mushrooms may darken if stored this way.

Mushroom nutrition can be enhanced by placing them in the sun for 30 minutes before use. Since most mushrooms are grown in the dark, they need sunlight to increase their vitamin D content. Exposure to sunlight significantly improves vitamin D. Vitamin D is maximized if the mushrooms are chopped before exposure. Some packaged mushrooms are marketed as vitamin D enhanced.

Dried mushrooms may be an option for those who do not care for fresh mushrooms. Dried or powdered mushrooms pack the same nutritional punch as fresh mushrooms. To add nutrition, the mushroom powder can be included in sauces, homemade bread, casseroles, soups, etc. Several mushroom powder “enhanced” products and foods are now on supermarket shelves.

So whether it is the wild morel mushroom or farmed, store-bought mushrooms, mushrooms are an excellent food for both flavor and nutrition. Take good care of them to maximize both their flavor and nutrition.

Sources: 

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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Tips for Preventing Gardening Injuries

Marlene Geiger 1 Comment
60 plus couple garden planting
Woman and Man Gardening. Photo Source: Getty Images.

Spring is here! Time to get active and enjoy the outdoors! Gardening and caring for outdoor plants is one activity that allows one to combine physical activity with outdoor beauty and fresh air. Whether gardening to grow food or flowers or to landscape and maintain a yard, gardening offers low- to moderate-intensity exercise.  The pulling, digging, reaching, twisting, and bending of gardening amounts to light aerobic exercise, which improves psychological wellbeing, heart and lung health, helps prevent obesity, high blood pressure, diabetes, osteoporosis, some cancers, and so many more healthy benefits. In addition, these whole body movements increase endurance, strength, balance and flexibility, better hand function, bone density as well as burns calories. Regular garden chores can burn anywhere from 120 to 200 calories per half hour depending on the intensity of the activity.

Tree care is another rewarding outdoor activity that blends physical movement with environmental stewardship. Whether it’s pruning, trimming, or planting new trees, taking care of trees involves a variety of physical tasks that help keep your yard or landscape healthy. These tasks require strength and coordination as you lift branches, use tools, and navigate different terrain. Caring for trees promotes not only physical fitness but also mental wellbeing, as being outdoors and nurturing living things can significantly reduce stress and improve mood. By keeping your trees healthy, you contribute to the overall beauty and biodiversity of your environment, while also providing long-term benefits like shade, cleaner air, and improved property value.

For the most part, gardening is a safe, beneficial activity but can lead to injury if precautions are not taken.  Therefore, it is important to take note of garden safety to prevent injury from movement or improper use of tools.

Regardless of age, experts quoted in an AARP article, warn against jumping into gardening activities without preparing and warming up a little bit.  Rather, they recommend pre-gardening preparation to build strength, stamina, and aerobic power to prevent injury as well as talking to your doctor before beginning any new regiment.   The following exercises are recommended to strength garden muscles prior to gardening:

  1. Walk to warm up the muscles and build core strength. Stand tall and concentrate on core muscles as you move to support the back.
  2. Sit-to-stand exercises (raising from a chair to stand position without using hands) help to strengthen the thigh muscles and the core muscles for stability and improve mobility. Set a goal to see how many can be done in 30 seconds several times daily.
  3. Hamstring stretches help to keep the muscles loose and prevent lower back, knee, and foot pain. There are numerous ways to stretch hamstrings so it is best to find the stretching exercise that is personally best.
  4. Planks are great for building body strength as well as stretching and building strength in the arms, fingers and hands. Planks can be done on the floor or against a wall.
  5. Practice balance by standing on one foot to build stability and prevent falling.

Once one has properly prepared for gardening, safety should always be first and foremost in the way we use our body and tools in the garden. For your comfort, safety, and for the good of your back and knees, keep these tips in mind: 

  • warm up and stretch prior to activity;
  • begin with light movements;
  • stand tall occasionally to stretch the legs and roll the shoulders to relieve tension;
  • lift with one’s legs instead of back to prevent back injury;
  • avoid repetition; switch up activity every 15 minutes;
  • practice caution when raking and shoveling; learn safe use of rakes and shovels from Virginia Cooperative Extension to prevent strain to the back, shoulders, and wrists;
  • kneel instead of bending; consider wearing knee pads or using a cushion;
  • apply sun screen with a SPF of 30 and ultraviolet A and B protection;
  • consume plenty of water while working to stay hydrated;
  • wear a hat or other protective clothing as needed; mask when using chemicals;
  • wear gloves to protect hands from blisters, chemicals, sharp tools, etc.;
  • use the correct tool for the job;
  • maintain your tools and use them properly. (See Hand Tools Safety: Lawn Care Training Guide. Hand Tool Care and Safe Use and Lawn and Garden Safety Tips – CPSC Urges Care with Springtime Chores.)

Gardening not only provides physical activity but can also be a great source of happiness. You may garden to grow nutritious fruits and vegetables or beautify your world. Whatever your reason, enjoy your gardening chores but keep your body fit and work safely to prevent injury.

_______________________________

Sources

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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What About Date Sugar as a Sweetener?

Marlene Geiger 1 Comment

With concerns of the high consumption of sugars or need to eliminate sugar from their diet, consumers are seeking alternatives to sugars, high-fructose syrups, processed and artificial sweeteners.  While there are a variety of alternatives, perhaps it is time to rediscover an ancient fruit, the mighty DATE, as a sweetener.  Besides being a highly sweet fruit, dates provide numerous health benefits, are readily available, available in many forms, versatile, and easily incorporated into recipes as an alternative for granulated sugar or enjoyed on their own or added to food.

Date cluster atop a date palm
Date clusters atop a date palm. Photo source: Canva.com

Dates are an ancient stone fruit with beginnings in the Middle East dating back to BC days.  Dates grow on trees known as date palms (Phoenix Dactylifera) in clusters like bunches of grapes.  The big difference is that the date clusters are some 50-85 feet above the ground and require considerable labor to produce and harvest.  An article by Food and Nutrition gives a brief description of date production and harvest.  While dates continue to be a major crop in the Middle East, they are grown in other regions around the world where conditions are right for them.  In the US, dates are grown in California, Arizona, and Florida with the largest production in California’s Coachella Valley, northeast of San Diego.  Here, 95 percent of US dates are grown due to ideal conditions:  high temperatures, low humidity, and an abundant supply of underground water for their love of wet feet.

There are hundreds of date varieties grown around the world.  Twelve varieties are found in the US with the two most common being the Medjool and Deglet Noor varieties.  Dates are classified as soft, semidry, or dry. Dates have a sweet, caramel-honey like flavor.  Fresh picked, they are sweet and succulent becoming sweeter and chewier as they dry.  Each variety has its own flavor profile.

Dates are packed with minerals, vitamins and dietary fiber (soluble and insoluble).  One date (8g) provides 23 calories, 0.2g of protein, 6g of carbohydrates, and 0g of fat. Dates are a rich source of potassium, magnesium, manganese, iron, copper, B Vitamins, Vitamin K and zinc. In addition, dates provide a high amount of antioxidants in the form of polyphenols, flavonoids, and carotenoids. Despite their sweetness, dates are considered a low glycemic food and do not spike blood sugar levels.  All of this ‘goodness’ makes them effective at relieving constipation, lowering the risk of chronic disease, lowering LDL cholesterol, improving brain function, boosting bone health, and improving our immune system along with other benefits still being studied. 

Dates are an excellent sugar substitute.   In addition to naturally sweetening food, one gets the added benefits of natural fiber and dense nutrients.  Beyond the whole fruit itself, dates come in other forms or products:  date molasses, syrup, vinegar, sugar (crystals and powder) and paste.  University of Wyoming Extension suggests using these products in the following ways: “Date molasses or syrup tastes like molasses but with a less bitter edge. Use it as a liquid sweetener. Date vinegar, fermented from dates, is dark and fruity and an excellent substitute for balsamic vinegar. Date sugar, date powder, and date crystals are dehydrated ground dates. Use them in baking to replace white or brown sugar. Date paste is a smooth puree of pitted dates. It can replace butter, sugar, or eggs, depending on how it is used.”

Despite its name, date sugar is not really sugar. Date sugar is simply ground dried dates containing all the fruit’s nutrients — vitamins, minerals, antioxidants, and fiber—resulting in a product that is granular but somewhat fibrous.  However, the intensely sweet granules do look a lot like brown sugar made from sugar cane or beet.  It can be used to replace white or brown sugar 1:1 in many recipes for baked good but some experimentation may be necessary to adjust for sweetness or flavor.  Date sugar granules can also be used to sprinkle on cereal, fruit, yogurt, etc., but may not be desirable for liquid beverages as it does not dissolve well; date sugar powder is a better choice for these uses.

Since date sugar is different from sugars made from sugar cane or beet, it is no surprise that it creates a product slightly different than something made with sugar in baking and cooking. There are numerous websites that share tips and recipes for using date sugar in cooking and baking including how to make your own date sugar and paste. It may be necessary to increase liquid or decrease dry ingredients as date sugar is hydroscopic and absorbs moisture.  Date sugar burns easily so lower temperatures may also be needed.  For more specific tips and recipes, visit the PurDate website. Date sugar should not be used for canning. Presently, there are no tested, safe recipes for using date sugar in canning fruit or jams/jellies.

Date sugar should be stored in an airtight container.  Being naturally hygroscopic, date sugar readily absorbs moisture and tends to clump together and may even form a solid brick. For this reason, some manufacturers mix other ingredients with the ground dates to prevent clumping.  Bob’s Red Mill uses a small amount of oat flour.  If date sugar does harden, Bob’s Red Mill suggests placing the date sugar in the microwave for a few seconds until it begins to soften.  Because date sugar is dried fruit, watch it for spoilage as it does not have an indefinite shelf life like sugar.

In summary, date sugar is a nutrient-dense sweetener containing beneficial fiber, minerals and antioxidants making it one of the healthiest sweeteners or sugar substitutes on the market.  It is not a highly processed, empty calorie food so it may be perfect for those who are diabetic or are trying to reduce refined sugar intake, add healthy nutrients to their recipes, or eat more natural foods. However, date sugar packs a significant punch of simple carbohydrates and calories, so use it with caution as you would with sugar or other sweeteners.

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Reference to any commercial product, process, or service, or the use of any trade, firm, or corporate name is for general informational purposes only and does not constitute an endorsement, recommendation, or certification of any kind. Persons using such products assume responsibility for their use and should make their own assessment of the information and whether it is suitable for their intended use in accordance with current directions of the manufacturer. 

Sources:

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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Baby-Led Weaning

Rachel Sweeney 5 Comments

My son, Thomas, recently reached a milestone – he tired his 100th food at 10 months of age. You may wonder how this concept of introducing a baby to 100 foods came about. Early last November I was very pregnant, listening to Katie Ferraro, RD, speak at the Iowa Academy of Nutrition and Dietetics annual meeting on Baby-Led Weaning (BLW) and the first 100 foods approach. Her presentation solidified that this was the approach I wanted to take when feeding our baby. I will admit I was a bit intimated but was ready for the challenge.

Child in eating chair celebrating 100 days of new foods

What is BLW?

Weaning is the process of babies transitioning from milk/formula to food. In the traditional method of weaning parents either buy or make pureed foods (typically starting with baby cereal, and then fruits and vegetables) for their infant and spoon-feed them. Parents gradually transition their child from totally pureed foods to thicker purees, to chunky purees, and eventually solid food. BLW is the process of allowing babies to learn how to feed themselves as they transition from milk/formula to eating solid foods1. From the beginning, we have offered Thomas solid foods (non-pureed, whole) alongside some purees that he has feed to himself. Occasionally we will help load his spoon with food (pre-load), but he will bring the spoon to his mouth. In BLW, baby is offered the same foods as everyone else but with a texture that is modified to be soft enough for his/her developmental age2.

We enjoy having Thomas eat with us at mealtimes and that we can eat alongside him while he feeds himself, rather than one of us having to spoon feed him.

Why BLW?

My husband and I chose to do BLW with Thomas for a variety of reasons. First and foremost, it aligns closely with the Ellyn Satter principles on childhood feeding. In the Ellyn Satter approach, the role of the parent is to decide when and what nutritious food to provide, and the role of the child is to decide what and how much of that food they want to eat3. We let Thomas decide if he wanted to eat what we provided him and when he was full. This allowed him to practice honoring his hunger and fullness cues from day one of beginning solids. Introducing Thomas to 100 foods has exposed him to a wide variety of tastes and textures. When he becomes more selective (aka picky) and decides there are 10-15 foods he doesn’t like to eat, we still have 85-90 other foods to offer him. Some studies have shown BLW babies are less fussy and less picky eaters4. Thirdly, it allowed us to expose Thomas to allergenic foods; he successfully tried all the top allergens (egg, peanut, tree nut, cow’s milk, fish, shellfish, soy, and wheat). Scientific evidence supporting the early introduction of top allergenic foods during infancy for the prevention of food allergies has grown. In fact, the 2020-2025 Dietary Guidelines for Americans recommend offering top allergens early and often starting around 6 months of age (in conversation with the pediatrician if babies are at high risk for food allergies)5. For additional benefits and research on BLW, check out the article, Baby-Led Weaning: An Approach to Introducing Solid Foods to Infants from Utah State University Extension.

We started BLW with Thomas when he was six months old. The World Health Organization recommends babies be exclusively breastfed or formula fed until 6 months of age6. Once baby is 6 months old and is showing signs of readiness, complementary foods (foods offered in complement to breastmilk/formula) can start being offered.

Signs of readiness:

  • Baby can sit up unsupported7.
  • Baby can grasp food in hands and move it to mouth7.
  • Absence of tongue thrust 8.
  • Baby makes attempts at chewing, can move food to back of mouth and swallow.

How to Make BLW Work?

First, I did my homework. I read the book, Baby-Led Weaning: The Essential Guide, to educate myself on BLW. The book taught me more about appropriate food sizes and textures (as well inappropriate foods) to offer, what to expect at different ages of baby, how to adapt food, easy first foods, introducing a cup, and much more. I then printed off a calendar for each month from May – November 2022. Each day of the week was assigned a different category (Monday – fruit, Tuesday – starch, Wednesday – protein, Thursday – vegetable, Friday – challenge). I then filled in the calendar days with foods from the 100 foods list and placed it on our refrigerator.

I used an app called Solid Starts to help determine appropriate sizes and textures of various foods to offer Thomas. There are many recipe ideas you can find online for BLW; I often referred to ideas from my friend, Kara, who is also a dietitian, at Kara Hoerr Nutrition.

We also found several tools to be very handy, including a crinkle cut knife (made items easier for Thomas to grab), hardboiled egg slicer, full coverage bib, washable mat to put under Thomas’ high chair to make clean-up easier, silicone plates that suction to the highchair, and an adjustable footrest to add to our highchair (ours didn’t come with one and it is important to have baby’s feet supported when eating as it helps them maintain good posture and core strength when eating). Living in rural Iowa, some food items (like peanut puffs) where hard to find. Shopping online helped us find products we weren’t able to locate in local stores. And finally, we explained the approach and solicited help from other who feed Thomas. This included our childcare provider and his grandparents.

Does BLW Increase Choking Risk?

A common misconception related to BLW is that this approach increases choking risk. However, studies show that when parents are educated on food sizing and texture, BLW does not increase the likelihood of choking9. Additional studies indicate that BLW babies are no more likely to choke than babies who are spoon fed10, 11, 12. To make sure I felt prepared for any situation, I took an online CPR/AED course through the American Red Cross. It reviewed a variety of topics, including choking for infants, children, and adults. I also posted CPR and choking information inside one of our kitchen cabinets so it can easily be accessed in the event of an emergency. The Utah State University Extension article offers the safety precautions listed below to help reduce the risk of choking.

How to prevent choking:

  • Ensure your baby is always sitting upright during feedings.
  • Make sure the food presented is in the proper shape, size, and texture for the baby.
  • Cut food into long strips they can grab in their fists.
  • Never leave your baby alone with food8.

Our BLW journey has been full of learning, fun, and messes (lots and lots of messes)! If you are thinking about this feeding approach for your baby, I would recommend you do your homework and don’t hesitate to ask questions! Make sure to contact us at AnswerLine if we can be of help.

______________________________________

Reference to any commercial product, process, or service, or the use of any trade, firm, or corporate name is for general informational purposes only and does not constitute an endorsement, recommendation, or certification of any kind. Persons using such products assume responsibility for their use and should make their own assessment of the information and whether it is suitable for their intended use in accordance with current directions of the manufacturer. 

Resources:

  1. Rapley, G., & Murkett, T. (2010). Baby-Led Weaning (2nd ed.). New York, NY: The Experiment.
  2. Rapley, G. A. (2018). Baby-led weaning: Where are we now? Nutrition Bulletin, 43(3), 262–268. doi.org/10.1111/nbu.12338
  3. Satter, E. (2012). How to get your kid to eat: But not too much. Chicago, IL: Bull Publishing Company.
  4. Fu, X., Conlon, C. A., Haszard, J. J., Beck, K. L., von Hurst, P. R., Taylor, R. W., & Heath, A.-L. M. (2018). Food fussiness and early feeding characteristics of infants following Baby-Led Weaning and traditional spoon-feeding in New Zealand: An internet survey. Appetite, 130, 110–116. doi.org/10.1016/j.appet.2018.07.033
  5. 2020-2025 Dietary Guidelines for Americans. Retrieved September 21, 2022. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf.  
  6. World Health Organization. Infant and young child feeding. (2018, February 16). Retrieved September 21, 2022. https://www.who.int/news-room/fact-sheets/detail/infant-and-young-child-feeding.
  7. Rapley, G. (2015). Baby-led weaning: The theory and evidence behind the approach. Journal of Health Visiting, 3(3), 144–151. doi.org/10.12968/johv.2015.3.3.144
  8. Schilling, L., & Peterson, W. J. (2017). Born to eat: whole, healthy foods from baby’s first bite. New York, NY: Skyhorse Publishing.
  9. Brown, Amy E. “No Difference in Self-Reported Frequency of Choking Between Infants Introduced to Solid Foods Using a Baby-Led Weaning or Traditional Spoon-Feeding Approach.” Journal of Human Nutrition and Dietetics 31, no. 4 (December 2017): 496-504. Doi.org/10.1111/jhn.12528.
  10. Fangupo, L. J., Heath, A.-L. M., Williams, S. M., Williams, L. W. E., Morison, B. J., Fleming, E. A., … Taylor, R. W. (2016). A Baby-Led approach to eating solids and risk of choking. Pediatrics, 138(4), e20160772. doi.org/10.1542/peds.2016-0772
  11. Pesch, D. (2019). Introducing complementary foods in infancy. Contemporary Pediatrics, 36(1), 6.
  12. Rapley, G. (2011). Baby-led weaning: transitioning to solid foods at the baby’s own pace. Community Practitioner, 84(6), 5.

Rachel Sweeney

I graduated from Iowa State University with bachelor’s and master’s degrees in Dietetics and Exercise Science. I enjoy gardening, cooking and baking, food preservation, traveling, being outside, and spending time with my family.

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Child Development, Food Preparation, Health, Nutrition
5 Comments on Baby-Led Weaning

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