Put bananas, yogurt, and greens in the blender. Blend until smooth.
Add berries to blender. Blend until smooth.
Add milk to blender. Blend until smooth.
Serve immediately or freeze in individual servings.
Nutrition information per serving: 90 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 50mg sodium, 20g total carbohydrate, 3g fiber, 1g 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
In the summer, eating several small healthy snacks throughout the day is often more comfortable than having bigger meals. Choose nutritious snacks that give you energy as well as help you with focus and memory. Healthy snacking especially benefits these three groups of people:
Older adults tend to prefer to eat light meals or snacks instead of bigger breakfast, lunch, and dinner meals. Choosing nutritious snacks helps maintain their ability to live independently. Snacks high in protein and antioxidants, such as vitamins C and E, help the immune system to recover from illness and aids in wound healing.
Children need the calories and nutrients from snacks to get energy for summertime play and sports. Snacks nourish their growing bodies and minds. In the fall, snacks will help kids feel full so they can focus on academics. Read Snacks for Healthy Kids, store.extension.iastate.edu/product/4605, for more information.
Pregnant women have varied appetites, depending on the woman and stage of pregnancy. Snacks can provide quick, easy nutrition for both mother and baby. Smaller snacks rather than larger meals may help reduce the nausea or heartburn some women have during pregnancy.
Here are some easy, healthy snacks:
Fruits and vegetables
Whole-grain crackers and cereal
Low-fat cheese, Greek yogurt
Hard-boiled eggs, unsalted nuts or peanuts
Want a cool summer snack? Enjoy a smoothie!
Do you know a child who needs healthy food this summer?
Check out the Summer Food Service Program meal sites in Iowa, educateiowa.gov/pk-12/nutrition-programs/summer-food-service-program#Summer_Meal_Sites. 211, www.unitedwaydm.org/211, is a one-stop source of information for people looking for help. This phone and online referral service can help people find food, housing, clothing, and much more.
We see many video and print recipes on social media. How do you know if a recipe is safe to use? Fight Bac, a partnership of organizations devoted to food safety, has these tips to ensure your meals don’t include a side of foodborne illness.
Wash your hands. Up to 99% of people don’t correctly wash their hands when preparing food at home. You should wash your hands for 20 seconds. If you sing “Happy Birthday” twice, that is about 20 seconds.
Cook the food to the correct temperature to ensure it is safe to consume. Poultry should be cooked to 165°F; ground meat to 160°F; steaks, chops, roasts, and fish to 145°F. Cook all other foods to at least 140°F. Check our “How to Use a Food Thermometer” video and handout to learn more about taking the temperature of food, spendsmart.extension.iastate.edu/video/use-a-food-thermometer.
Don’t cross contaminate. Cross contamination occurs when foodborne bacteria and viruses spread from one food or surface to another.
Wash the cutting board, counter, utensils, and serving plate thoroughly with hot, soapy water immediately after they have touched raw meat, poultry, or fish.
Do not rinse raw poultry or meat. Rinsing meat can cause bacteria on the meat to spread through the air.
Do not use marinades previously used on raw foods for the cooked product.
Since the spring, gyms, recreation centers, and playgrounds have closed or operated in limited capacity, due to the need for social distancing. However, we can still be physically active while staying safe.
Walking, running, and biking with people in your household can be fun. Find a little-used trail in your neighborhood, an open park, or even a rural area and go exploring!
Avoid crowded parks and recreational areas. Consider canoeing or kayaking in an uncrowded waterway.
Try a workout video. On days when the weather is not right for being outdoors, visit free online videos that encourage physical activity. Visit the Spend Smart. Eat Smart. webpage, spendsmart.extension.iastate.edu/video-category/physical-activity, for ideas.
Men’s Health Month helps raise awareness about early detection and treatment of preventable disease among men and boys. Women tend to outlive men by almost five years. One reason for this is that women are more likely to visit the doctor for annual examinations and preventive services than men. Routine health monitoring can help reduce the risk of men’s deaths at an earlier age. Men are more likely to die from heart disease, cancer, and stroke than women. Healthy changes in diet and exercise habits can lower men’s risks for these conditions. Follow these tips to live longer and healthier:
Seek regular medical care to help maintain a healthy lifestyle.
Get 2 1/2 total hours of physical activity a week, including strengthening exercise on two days a week.
Follow a MyPlate-friendly meal plan. Everyone, regardless of gender, needs to eat vegetables, fruit, whole grains, lean protein foods, and low-fat dairy. In general, men need more calories and protein than women.
Limit drinks with added sugar, such as soda, energy drinks, and sports drinks. Those can add many extra calories.
When something harmful or irritating affects our body, the body responds with inflammation. There are two types of inflammation—acute and chronic.
Acute inflammation is short-lived inflammation. An example of this would be when you cut a finger or stub a toe. You see and feel the signs of acute inflammation in your body, and tissues become red, swollen, and painful. It is part of the body’s natural healing response to injury or infection.
Chronic inflammation occurs over time. It is a low level of inflammation occurring inside the body and is not visible. Chronic inflammation has been linked to the development of serious chronic diseases, including cancer, heart disease, diabetes, arthritis, and dementia. It can be caused by smoking, stress, excessive abdominal fat, and alcohol intake, as well as some foods.
To fight chronic inflammation, eat a variety of foods full of anti-inflammatory phytochemicals. Phytochemicals are compounds produced by plants to help protect our cells. Foods with these compounds include whole grains, beans, nuts, colorful fruits and vegetables, plant oils, and cold-water fish like albacore tuna, salmon, and mackerel. Tea, onions, and spices such as turmeric and ginger also have compounds with anti-inflammatory effects.
Anti-inflammatory foods are most effective when you are also at a healthy weight. If you are overweight, a 5–10 percent reduction in weight can also reduce inflammation.
On the other hand, some foods—including processed meats, refined grains, and sugar-sweetened beverages—have been linked with increased inflammation. Saturated fat and trans fat are specific components of food that may trigger inflammation. The key to a healthy diet is variety and moderation with all food!
Leafy greens need to be handled safely just like any other food. Start with washing your hands with soap and water. Cut away any damaged areas on the leaves or stems.
If the label on the leafy greens bag DOES NOT say “prewashed” or “ready to eat,” thoroughly wash the greens under running water just before chopping, cooking, or eating.
If the leafy greens label DOES say “prewashed” or “ready to eat,” use the greens without washing. If you wash leafy greens before storing, you can potentially promote bacterial growth and enhance spoilage.
Wash only what you intend to eat. After washing fresh greens, pat dry with paper towels or a fresh clean towel—or use a salad spinner—to help remove excess liquid. Never wash leafy greens with soap, detergent, or bleach because these can leave residues. The U.S. Food and Drug Administration does not recommend using commercial produce washes because these also may leave residues.
Small changes in muscle strength can make a real difference in function. Do strength exercises for all major muscle groups on two or more days per week for 30 minutes each. Don’t exercise the same muscle group on any two days in a row. Activities should be done that make your muscles work harder than usual and work all major muscle groups. Complete this 18- minute beginner strength-training workout (spendsmart.extension.iastate.edu/video/at-home-workout-beginner-strength-training) from Spend Smart. Eat Smart. to get you started.