Need a Workout Partner? Check out the Spend Smart. Eat Smart. Physical Activity Videos.

Exercise mat and tennis shoes

The Spend Smart. Eat Smart. website has new physical activity videos. These are a great way to learn some new exercises. They can even serve as your virtual workout partner. They allow you to explore several types of workouts.

Like any good workout partner, these videos will also supply you with motivational tips to keep you going!

Go to Spend Smart. Eat Smart., spendsmart.extension.iastate.edu/video-category/physical-activity/, to check them out.

Two Rules for Safe Outdoor Meals

When cooking and serving meals outdoors, remember to make food safety part of your planning. Keep these two guidelines in mind:

Grilling meat and using a food thermometer
  1. Don’t Cross Contaminate
  • When marinating food for grilling, refrigerate during the marinade process.
  • Keep your raw fish, meat, and poultry away from any cooked or ready-to-eat foods.
  • Have a clean plate to carry food to and from the grill.
  • Wash and sanitize all surfaces and utensils after they have been in contact with raw fish, meat, or poultry.
  • Be sure to have an extra clean utensil to remove cooked food from the grill.

2. Use a Food Thermometer

Experienced cooks may think they know when food is done just by looking at it, but this may not be the case. Burgers can turn brown before they are fully cooked. Germs that cause foodborne illness are not killed until a safe internal temperature is reached. This is where a food thermometer comes in. Using a food thermometer is the only way to know your food is done and safe to eat.

Use a thermometer to test for doneness:

  • Fish—145°F
  • Steaks, chops—145°F
  • Ground meat—160°F
  • Poultry—165°F

Lemon Chia Seed Muffins

Serving Size: 1 muffin | Serves: 12

Ingredients:

  • 1 cup whole wheat flour
  • 1 cup all-purpose white flour
  • 1/2 cup white sugar
  • 1 1/2 teaspoons baking powder
  • 1 tablespoon chia seeds
  • 1 cup nonfat milk
  • 1/3 cup oil
  • 2 eggs
  • 1/3 cup lemon juice

Directions:

  1. Preheat oven to 350°F. Line a muffin tin with liners or spray with cooking spray.
  2. Stir together whole wheat four, white flour, sugar, baking powder, and chia seeds in a medium bowl.
  3. Mix together milk, oil, eggs, and lemon juice in a small bowl.
  4. Pour wet ingredients into dry ingredients. Stir until just combined. Divide the batter into muffin tins.
  5. Bake until the muffins are golden and a tester inserted into the center of a muffin comes out clean. This should take about 16–18 minutes.
  6. Store leftovers in an airtight container.

Tip: Use 1 tablespoon lemon zest and 3 tablespoons fresh lemon juice in place of the 1/3 cup lemon juice.

Nutrition information per serving:
180 calories, 8g total fat, 1g saturated fat, 0g trans fat, 30mg cholesterol, 80mg sodium, 26g total carbohydrate, 2g fiber, 10g sugar, 4g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

Fun Ways to Eat Chia Seeds

Breakfast including chia muffins, eggs, fruit, and milk

Chia seeds are tiny black seeds of the chia plant, Salvia hispanica. They are a fun way to add fiber, texture, and extra nutrition to your foods.

Chia seeds contain omega-3 fatty acids, which are important for heart and brain health. They also have antioxidants that may reduce your risk of chronic illnesses. The seeds contain lots of calcium, phosphorus, potassium, and magnesium. The mature seeds are white or black. Brown seeds are immature seeds and don’t have the same nutrient composition.

Chia seeds are versatile. They have little favor of their own, so they don’t compete with the other favors in a dish. They swell up and form a gel, yet they continue to have a slight crunch. Prepare chia seeds by first soaking a quarter cup of them in one cup of water for 20–30 minutes. Then try one of the following:

  • Adding chopped fruit to them
  • Sprinkling them on salads or stirring them into yogurt
  • Adding them to smoothies or juice
  • Making chia muffins (see recipe) or chia pudding

Explore other fun ways to eat chia seeds at Healthline, https://www.healthline.com.

Source: American Oil Chemists’ Society (AOCS), https://www.aocs.org/.

High-intensity Interval Training (HIIT)

Runner

Have you heard about HIIT workouts? High-intensity Interval Training (HIIT) alternates bursts of high-intensity effort with short recovery periods. It improves overall fitness, heart health, and body fat. People of all fitness levels can try this type of training. You can use it in cycling, walking, swimming, and group exercise classes. Workouts are generally shorter. They also burn more calories in the two hours after the workout.

Visit the American College of Sports Medicine, www.acsm.org, for more information on finding an HIIT program that is right for you.

Source: American College of Sports Medicine Fitness Trends, www.acsm.org

Use a Food Thermometer

Hamburger on grill with thermometer

Using a food thermometer ensures food is cooked to a safe temperature. You can’t rely on the color or texture of a food to determine if it’s safely cooked. For example, ground beef may turn brown before it reaches a temperature that kills germs. A hamburger cooked to 160°F is safe regardless of color. Use a food thermometer to make sure cold food is at or below 40°F and hot food is at or above 140°F.

Food thermometers come in a variety of types and styles. Visit the
USDA Food Safety and Inspection Service, www.fsis.usda.gov, for
more information.

Source: Kitchen Thermometers, www.fsis.usda.gov

Stuffed Bell Peppers

Serving Size: 1 stuffed pepper | Serves: 5

Ingredients:

  • 5 bell peppers (red, orange, yellow, or green)
  • 1 pound ground beef (90% lean), uncooked
  • 3/4 cup brown rice, uncooked
  • 1/2 can diced tomatoes (14 oz), low sodium
  • 3 tablespoons lemon juice
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon allspice
  • 1/4 teaspoon ground black pepper

Directions:

  1. Cut a circular hole in the tops of the bell peppers. Remove seeds and membrane and set aside.
  2. In a large bowl, combine remaining ingredients and stir until completely mixed. Fill the bell peppers with meat mixture.
  3. Place the stuffed bell peppers in a large stockpot on the stove with the tops facing up. Add 1 inch of water to the bottom of the pot and cover.
  4. Place heat on medium, keeping covered for 30–40 minutes until rice is done. Serve.

Nutrition information per serving:
277 calories, 8g total fat, 3g saturated fat, 0g trans fat, 57mg cholesterol, 66mg sodium, 29g total carbohydrate, 4g fiber, 4g sugar, 21g protein

See how to make this recipe and more on USDA’s MyPlate Kitchen YouTube, bit.ly/3s09zjQ.

Source: MyPlate, www.myplate.gov/myplate-kitchen/recipes

Start Simple with MyPlate

The newly updated MyPlate website can help you put the new Dietary Guidelines for Americans, 2020–2025 into practice. To get started, go to MyPlate, www.myplate. gov. Find out if you are making every bite count by taking the MyPlate Quiz. You will receive the following free, personalized resources:

  1. Start Simple with MyPlate app will help you build healthier eating habits by setting goals. You can also sync your quiz results with the app.
  2. MyPlate Plan provides a personalized plan for what and how much to eat from each food group. Join challenges, track your progress, and earn badges to celebrate successes.
  3. MyPlate Kitchen puts your MyPlate plan into action using healthy, budget-friendly recipes.

Make Every Bite Count and Start Simple with MyPlate at MyPlate, www.myplate.gov.

Source: MyPlate, www.myplate.gov

Moving More = Better Health

Our bodies are built to move. There are many benefits to being active throughout the day. Moving your body for just 3–5 minutes every 30–60 minutes improves nearly every system in the body.

Studies show that moving for a few minutes every 30 minutes or so

  • Improves digestion,
  • Increases energy levels,
  • Enhances mood,
  • Promotes better blood flow,
  • Improves posture, and
  • Increases focus.

Get your body moving by taking a stroll away from your work area. Stretch muscles that feel tense. Shake your arms and legs or do simple exercises in your workspace. For example, you could do wall push-ups, repeatedly standing from your chair.

Print this useful infographic on desk exercises, bit.ly/36X4kte!

Source: Time to Move, hr.umich.edu/benefits-wellness/health-well-being/ mhealthy/faculty-staff-well-being/physical-activity/time-move.

Practicing Food Safety Each Day Keeps Foodborne Illness Away

Fruits and vegetables on kitchen counter

One in six people get food poisoning—also known as a foodborne illness—every year in the United States. Young children, pregnant women, and older adults have a higher risk of foodborne illness.

Pregnant women are at high risk for listeriosis, a type of foodborne illness that causes miscarriage. Lower the risk by doing the following:

  • Cook meat, seafood, poultry and eggs thoroughly.
  • Do not eat cold deli meats or hot dogs. Heat sliced deli meats and hot dogs to 165°F or until steaming.
  • Avoid raw bean sprouts, unpasteurized milk, or cheese made from unpasteurized milk.

Adults ages 60 years and older are at higher risk for foodborne illness because the immune system weakens with age. Likewise, young children are at higher risk because their immune systems haven’t fully developed yet.

Keep everyone safe by following these food safety practices.

  1. Clean: Wash your hands thoroughly. Clean and sanitize food preparation surfaces.
  2. Separate: Keep raw meats apart from other foods that may be eaten without cooking, such as fruits and vegetables.
  3. Cook: Cook foods to the correct temperature. Use this handout on food thermometers, bit.ly/2YXooHu, for more information.
  4. Chill: Don’t leave food out of the fridge for more than two hours.

For more information on food safety in the kitchen, visit Ten Steps to a Safe Kitchen, bit.ly/3rh2r24.

Source: Ten Steps to a Safe Kitchen, bit.ly/3rh2r24

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