Author: Kristin Taylor

Delicious Holiday Mocktails

Kristin Taylor
Holiday drinks

A growing trend is choosing to go alcohol free at social events and celebrations with drinks called mocktails. Mocktails are cocktails without alcohol. The growing demand for alcohol-free beverages is driven by younger drinkers who are focusing on a more healthful lifestyle. Everyone can enjoy holiday mocktails, which feature seasonal flavors like apple, cinnamon, sage, and more.

This month’s featured recipe is Pomegranate Ginger Mocktail, a flavorful, festive beverage that gets its fizz from sparkling water and zing from ginger. Other delicious holiday mocktails are the Cranberry-Orange Punch and Apple-Ginger Moscow Mule Mocktail. These drinks are so tasty they are sure to become a regular part of your annual holiday get-together.

Find recipes at Eating Well, www.eatingwell.com.

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Safe Food Practices When Volunteering at Food Pantries

Kristin Taylor

Volunteering at a food pantry is a great way to help others. Keeping food safe and handling food safely at the food pantry is the top job of every volunteer. Food pantry volunteers must read, understand, and follow the food safety policies outlined in the food pantry handbook.

Food safety starts before the volunteer arrives at the food pantry. Don’t volunteer if you are ill; call the food pantry and tell them you won’t be in. Hands encounter many contaminants, so proper handwashing is key. Wet hands, apply soap, and scrub for 10–15 seconds, rinse fully, and dry with a paper towel. Always wear gloves when handling food and change gloves after touching nonfood items. Cover your mouth and nose with a tissue when you sneeze or cough, dispose of the tissue, and wash hands well. Cell phones are not clean; it is best practice not to use them while volunteering. If cell phone use is necessary, remember to wash your hands after use.

Volunteer working in food pantry

Source: Adapted from Food Bank of Iowa, foodbankiowa.org/

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Pomegranate Ginger Mocktail

Kristin Taylor
Pomegranate Ginger Mocktail

Serving Size: 8 ounces | Serves: 4

Ingredients:

  • 1 cup pomegranate juice
  • 1 tsp agave syrup (or to taste)
  • 1 tsp freshly ground ginger root
  • 3 cups sparkling water, plain
  • 1/2 pomegranate, seeded, for garnish

Directions:

  1. Place the juice, agave syrup, and ginger root in a shaker over ice. Shake hard for 30 seconds, then pour into a large pitcher. Add the sparkling water and stir.
  2. Serve in a martini glass. Garnish with pomegranate arils.

Nutrition information per serving:
81 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 7mg sodium, 17g total carbohydrate, 1.5g fiber, 4g sugar, 1g protein

This recipe can be found in Today’s Dietitian, Vol 25, No 3, pg 18.

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Stay Healthy This Winter: Support Your Immune Health

Kristin Taylor
Bowl of yogurt, oranges, and granola

A strong immune system is key to good health. When our immune systems are well, it’s easier to fight bacteria, viruses, or anything else trying to make us sick. A healthy diet keeps our immune system in top shape. When we combine healthy eating with good hydration, getting plenty of sleep, exercising regularly, consuming alcohol in moderation, and managing stress, we set up our immune system to be at its best—and hopefully set ourselves up to be sick less often or be able to fight off an illness when we do get sick.

A few foods that provide nutrients to keep our immune system healthy are the following:

  • Yogurt—provides protein, calcium, and live, active bacteria for a healthy gut
  • Red bell peppers and oranges—high antioxidant vitamin C content, which plays a role in immune function
  • Almonds–high in the antioxidant vitamin E
  • Spinach—multiple antioxidants and iron that produce white blood cells to help fight off infections

All antioxidants support the immune system. They help fight free radicals, which can cause damage to our cells. Spinach provides antioxidant vitamins A, C, and E. Pair these healthy food choices with other wellness practices above to boost your immune system and stay strong this winter.

Adapted from: Today’s Dietitian, January 2022

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Motivation to Move

Kristin Taylor
Person walking on treadmill

The weather is getting colder, but we can still find ways to stay active. Being active through the winter can improve our mood, lower stress, and promote better sleep. Think about how you can increase your physical activity through household chores and consider walking on a treadmill or using a stationary bicycle. Winter can be the perfect time to join a local fitness class and benefit from meeting new people. To create a personalized weekly plan, choose activities from Move Your Way®, health. gov/moveyourway. Explore information and videos to stay motivated and fit activity into a busy schedule.

Source: U.S. Department of Health and Human Services, health.gov/moveyourway

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Poultry Food Safety

Kristin Taylor

While some people think washing raw poultry is necessary before cooking, research indicates that doing so can spread bacteria to other surfaces, including the sink. To prevent illness, cook poultry to a minimum internal temperature of 165°F and avoid cross-contamination with ready-to-eat foods. After preparing raw poultry, wash hands for at least 20 seconds followed by cleaning and sanitizing countertops and equipment. For more questions, call the USDA Meat and Poultry Hotline at 1-888-674-6854 or email questions to MPHotline@usda.gov. Hotline services are available in both English and Spanish.

Person testing temperature of roasted chicken

Source: USDA Food Safety and Inspection Service , www.fsis.usda.gov/

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Beef Stew

Kristin Taylor

Serving Size: 1 1/2 cups | Serves: 5

Ingredients:

  • 1 1/2 pounds stew meat (beef chuck)
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 cup onion, chopped (1 medium onion)
  • 1 teaspoon garlic powder
  • 1 can (14.5 ounces) reduced sodium beef broth
  • 2 cups carrots, chopped (4 large carrots)
  • 1 cup celery, chopped (2 large stalks)
  • 2 cups potatoes, chopped (2 medium)
  • 1 teaspoon dried rosemary
  • 1/4 cup water
  • 2 tablespoons cornstarch

Directions:

  1. Heat a large stockpot over medium high heat. Spray with nonstick cooking spray. Add stew meat. Sprinkle salt and ground black pepper over the meat. Cook and stir for 3 minutes.
  2. Add onion and garlic powder. Cook and stir for 2 minutes.
  3. Reduce heat to medium. Add broth, carrots, celery, potatoes, rosemary. Cover with a lid. Cook for 45–60 minutes, or until meat is cooked to at least 160°F internal temperature.
  4. Stir together water and cornstarch. Add to stew. Stir until thickened (1–2 minutes).

Nutrition information per serving:
280 calories, 6g total fat, 2.5g saturated fat, 0g trans fat, 85mg cholesterol, 430mg sodium, 23g total carbohydrate, 4g fiber, 5g sugar, 33g protein
This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

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Eat Protein for Aging Well

Kristin Taylor
Woman cooking on stove

As we get older, research shows sarcopenia or loss of muscle mass and strength can lead to falls and weakness. Causes for muscle loss include an inactive lifestyle, disease, and low protein intake. Older adults may eat fewer protein-rich foods due to cost, chewing ability, or preparation. People who eat mostly plant foods have lower intakes of an essential amino acid that helps build muscle. Sarcopenia can be prevented by getting enough protein and physical activity.

Recent studies show current guidelines for protein intake are lower than needed to prevent muscle loss. When planning protein intake, it’s important to consider the individual health conditions and dietary needs. Most people should have a goal of at least 25–30g protein per meal while eating three meals per day.

Adults should aim for at least 150 minutes of physical activity per week or 30–60 minutes of moderate activity daily. Examples of moderate activity are walking briskly or vacuuming. Spend less time sitting and take short activity breaks throughout the day. Include light weights or resistance activities at least twice each week. Check out the Spend Smart. Eat Smart. videos, spendsmart.extension.iastate.edu, for ideas on how to add more activity to your daily routine.

Quick Protein Ideas:

  • 3 oz. meat—21g protein
  • 6 oz. Greek yogurt—14g protein
  • 1 large egg—7g protein
  • 8 oz. milk—8g protein

Sources:
Iowa State University, go.iastate.edu/KQFHYA
NIH National Library of Medicine, go.iastate.edu/WDNVISPMC8746908/

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Growing Together Iowa Grant: Cultivating Health and Community

Kristin Taylor

The Growing Together Iowa Mini-Grant Program, www.extension.iastate.edu/mastergardener/growing-together-iowa, has provided funding for the Master Gardener donation garden projects since 2016. The funding helps volunteers buy materials such as seeds, fencing, and harvest supplies to support food pantry donation gardens.

Watering a tomato plant

Growing Together Iowa aims to accomplish the following:

  • Increase access to fresh fruits and vegetables
  • Promote healthy food choices
  • Provide nutrition and gardening education

In 2023, 33 Iowa counties participated in the project, growing an impressive 103,670 pounds of fruits and vegetables. These nutritious crops were donated to 100 food pantries and distribution sites, benefiting 82,000 Iowans.

This project is funded by the USDA SNAP-Ed program and Amerigroup. It’s an example of how community gardens can address food insecurity while creating a sense of togetherness and well-being. For more information, visit the Growing Together Iowa website, www.extension.iastate.edu/mastergardener/growing-together-iowa, and explore the map, iastate.app.box.com/s/6rfxw4iip42885bckjc7hmk1096b2o6k, of participating counties.

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Women’s Health—Do you know the symptoms?

Kristin Taylor

Breast cancer is the most common cancer among women worldwide, and early detection is key. Symptoms include lumps, nipple changes, thickened skin, changes in appearance (size, shape, dimpling), and skin color changes (pink, red).

Ovarian cancer also affects women. It’s important to know the symptoms because they can be hard to detect. Symptoms include abdominal or pelvic pain, feeling full quickly, bloating, changes in bowel habits, frequent urination, and feeling tired without a clear reason.

Early detection can save lives. Let’s raise awareness and encourage our loved ones to recognize these symptoms.

Woman with two daughters

Sources:
Mayo Clinic, go.iastate.edu/9RC4ST
Mayo Clinic, go.iastate.edu/Z86DJO

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