If you sit more than 30 minutes at a time for more than six hours a day, you are at higher risk of death from all causes. Even an hour of physical activity daily cannot undo the damage caused by too much sitting.
You can lower your health risk by standing up for only a few minutes every half hour. One way to make sure you do this is to get a free reminder app for your laptop or smart phone. With a reminder app, you decide how often you want to take a break from work to stand, stretch, walk around, or do some aerobic or resistance exercises.
Visit Whole Family Living, www.wholefamilyliving.com/apps-to-helpyou- move-more-at-work/, for a review of the many reminder apps available.
To keep leftover soup safe, cool it quickly before putting it in the refrigerator. Place the soup pot in an “ice bath”—a sink filled with ice. Or stir ice cubes into the broth.
Never put a pot of soup directly into the refrigerator. Instead, pour the cooled soup into shallow containers, no more than two inches deep. Shallow containers ensure that foods will chill to 41˚F or below in less than four hours. This will prevent bacterial growth. Store soup in the refrigerator for no more than 3–4 days before eating it or throwing it out. Be sure to reheat cold soup to 165˚F or higher.
To learn how to freeze your homemade soup to make it go farther, visit AnswerLine blog, blogs.extension.iastate.edu/answerline/2016/10/24/ successfully-freezing-homemade-soup/.
People who eat more soup usually have a healthier diet. An Iowa State University study found that soup-eaters consume less fat and more fber and vitamins than nonsoup-eaters. This is probably because most soups contain a variety of vegetables.
Soup is flling. Because most soups are high in water and fber, they help you feel fuller longer. For this reason, soup helps people maintain a healthy weight. To avoid excess calories, enjoy broth- or tomato-based soups, not soups with cream, cheese, or butter.
Soup is easy. It can be as simple as opening a can and turning on the microwave. Even canned soup can be a healthy meal, if it’s low sodium. You can pep up the favor of low-sodium canned soup with onion or garlic powder, oregano, basil, turmeric, or a dash of hot sauce. You can also add your favorite frozen vegetables.
For more reflections on soup and the joys of healthy foods, visit Spend Smart. Eat Smart., blogs.extension.iastate.edu/spendsmart/tag/soup/.
Geocaching is a modern-day treasure hunt. It takes people to places they otherwise may have never gone. It’s a low-cost way for the whole family to stay active. You can enjoy outdoor adventures year-round. In fact, winter can be the best time to geocache—no bugs and fewer people!
To get started, set up a free account at Geocaching (geocaching.com/play). Download the app to your smartphone or purchase a GPS unit. In the app, you will see a map of all the caches. You can either choose to search for caches near you or browse for other locations you want to explore.
What you will find may be a very small pill container or a larger plastic container. Some will be harder to find than others, but they are never buried. Inside will be a log to sign. There might also be “swag” like geodes, stickers, patches, pins, marbles, keychains, lanyards, and geocoins. Visit geocaching.com for success tips and discover what is hiding near you!
If you have dry or canned beans in your pantry, you have the start to an easy, budget-friendly meal. Beans are high in iron, zinc, potassium, folate, and fiber—nutrients missing in the diet of many Americans. Beans are readily available and an inexpensive source of protein. Adults should eat at least 1 1/2 cups of beans per week. They come in many sizes and varieties, including kidney beans, pinto beans, black beans, garbanzo beans (chickpeas), black-eyed peas, split peas, and lentils. There is a type of bean to please everyone!
One of the easiest ways to prepare dried beans is in the slow cooker. Simply rinse beans and remove any small stones, dirt, or withered beans. Then combine 1 pound of dried beans (2 cups) with 8 cups of water in the slow cooker. Lastly, cook on low for 6–8 hours (or overnight), until beans are soft.
Baked potatoes are a popular vegetable dish during the holiday season and throughout the year. However, they become unsafe if you don’t prepare them correctly. Dangerous bacteria may grow in foil-wrapped baked potatoes if left out of the refrigerator for more than two hours.
First, don’t foil wrap your potatoes too tightly. This removes all air from the potato. Without air, the bacteria that makes botulism toxin can grow. Even a tiny taste of a food with this toxin can cause paralysis and even death. To prevent illness, remove the foil from baked potatoes right after baking. Then put leftover, unwrapped baked potatoes in the refrigerator right away.