Check inspection scores. Check a restaurant’s score on the Iowa Department of Inspections and Appeals website, iowa.safefoodinspection.com. Inspections are a “snapshot” of the day and time of the inspection.
Look for certificates that show kitchen managers have completed food safety training.Refrigerate your leftovers quickly.
Refrigerate leftovers within 2 hours of when the food was prepared (or 1 hour if the food is exposed to temperatures above 90°F, like in a hot car or at a picnic). Eat leftovers within 3 to 4 days. Throw them out after that time.
Prepare Semi-homemade Meals. Semi-homemade is a combination of packaged foods and unprocessed foods. For example, you can use frozen stir-fry mix with canned chicken and instant rice. Grab a frozen chicken alfredo dinner and pair it with a salad and a cup of milk.
Choose Simple Recipes. You can make delicious meals with just 5 ingredients for a quick meal. Benefits of choosing simple recipes include that they are easy, they take less time to prepare, and there is less food waste.
Cut Recipes in Half. Cutting a large recipe in half is a great way to make cooking and preparation easier. Soups and casseroles are recipes that are easy to cut in half.
Use Canned and Frozen Food. Choosing canned or frozen food is a quick addition to any meal. Add canned chicken in a chicken salad sandwich or prepare frozen veggies by microwaving them. Canned and frozen food items are budget friendly, provide smaller portions, have a longer shelf life, and reduce food waste, making them just as nutritious as fresh food items.
Enjoy Leftovers. You can also cook once and enjoy a second meal later. Recipes serving more than two can be easily prepared, divided in half, and frozen to enjoy later. Sloppy Joes is an example of a recipe that freezes well.
Did you know 66% of people do not use food thermometers correctly? If food temperatures are not checked regularly, people are at higher risk of a foodborne illness.
Research by the USDA shows one out of four hamburgers turn brown before they reach the minimum internal temperature. The color of cooked food does not determine its doneness. Check meats in the thickest part of the food without touching any bone or fat. Clean thermometers before and after use with hot soapy water.
Need help preparing and filing your income tax return? The VITA program has been helping people for more than 50 years. VITA sites offer free services to people who need assistance.
You may qualify for the VITA program if you:
Make $60,000 or less per year
Have a disability
Are a limited English-speaking taxpayer
In addition to VITA, free tax help for persons 60 years of age and older is available. Tax Counseling for the Elderly (TCE) specializes in questions about pensions and retirement.
Iowa State University Extension and Outreach offices provide services in some areas. Locate a VITA site near you, go.iastate.edu/CGRZ9D, or call AARP volunteer tax preparers at 1-800-906-9887.
Heart disease is the leading cause of death in the United States. One out of every four deaths each year is caused by heart disease. Heart attacks occur when the flow of blood to the heart is severely reduced or blocked. Men are more likely to develop heart disease after age 45. Women have a higher risk after age 55 or following menopause.
Consider the following steps you can take to help protect your heart.
Know your numbers: High blood pressure, cholesterol, and weight can increase your risk of heart disease. Talk to your provider about ways to improve your numbers.
Stop smoking: To quit, contact 1-800-QUIT-NOW (1-800-784-8669).
Model your plate using the DASH Eating Plan, www.nhlbi.nih.gov/education/dash-eating-plan: Choose more plant foods including vegetables, fruits, and whole grains. Eat lean dairy and proteins including fish, skinless poultry, and beans. Use heart healthy fats such as canola and olive or vegetable oils, nuts, and seeds. Limit sodium, sugar-sweetened drinks, and desserts.
Physical activity: Set a goal of at least 150 minutes of physical activity each week. Sitting less can help control weight, decrease stress, and improve sleep quality.
Prioritize sleep: Adults need 7–9 hours of sleep a night.
For more information, download the resource 28 Days Toward a Healthy Heart, www.nhlbi.nih.gov/resources/28-days-towards-healthy-heart.
One way to improve our overall health is to be physically active on a regular basis. It is crucial for healthy aging, reduces risk of chronic diseases, improves mental health, and strengthens bones and muscles. Most Americans who work full-time are spending at least eight hours a day at their worksite, and most of that time is spent at a computer or desk. Here are five tips for increasing physical activity during the workday:
Take short 3- to 5-minute breaks every hour to get up and walk around your worksite.
Find your favorite exercise video from Spend Smart. Eat Smart., spendsmart.extension.iastate.edu, before or after lunch.
Invest in a standing desk or “treadmill desk” to increase standing or walking throughout the day.
Try stretches while sitting at your desk—such as chair squats, arm and elbow stretches, sit up and stretches, and overhead presses.
Find a colleague to walk with during your lunch hour. This can improve social and physical well-being.
Intuitive Eating is an evidence-based, mind and body health approach. The ten principles of Intuitive Eating cultivate or remove barriers to body awareness. It’s a process of listening and responding to your body to meet physical and psychological needs.
The 10 Principles of Intuitive Eating:
Reject the Diet Mentality
Honor Your Hunger
Make Peace with Food
Challenge the Food Police
Discover the Satisfaction Factor
Feel Your Fullness
Cope with Your Emotions with Kindness
Respect Your Body
Movement—Feel the Difference
Honor Your Health—Gentle Nutrition
You are the expert of your own body. Use Intuitive Eating as an empowerment tool. You are the only one who knows what hunger, fullness, and satisfaction feel like! Check out this article that provides real-life examples of each principle, go.iastate.edu/MUBDLM.
Knowing the difference between cleaning, sanitizing, and disinfecting is helpful in preventing the spread of diseases. Always follow the manufacturer’s label for proper use and safety.
Cleaning first removes germs and dirt from surfaces. Sanitizing is done after cleaning to further reduce germs on surfaces to safer levels. Disinfecting kills germs and bacteria with a chemical product.
What To Use?
Use soap or detergents with water to scrub and wash for cleaning. Use a weaker bleach solution sanitizing spray for sanitizing. Use an EPA-registered disinfecting product or strong bleach solution for disinfecting.
When To Use?
Regularly clean objects and surfaces before sanitizing or disinfecting. Be sure to sanitize objects and surfaces that are in contact with mouths such as countertops, any surface that touches food, utensils, toys, and other infant feeding supplies. It is important to disinfect surfaces when someone has gotten sick or it is a high-traffic area where germs are more likely to spread.
Stay safe when using cleaning and chemical products. If there has been a chemical exposure to cleaners or disinfectants, call Poison Control at 1-800-222-1222.
Starting a physical activity routine and sticking to it can be challenging. Finding the motivation to stay active is key.
Most results of exercise are not instantaneous, so set realistic goals. Start small and gradually increase to 30 minutes of exercise five days per week. People keep exercising because they have found something they enjoy. If exercise feels like a chore, it can hold you back from accomplishing your exercise goals.
People who are physically active tend to live longer, healthier lives. Research shows moderate physical activity—such as 30 minutes a day of brisk walking—significantly contributes to longevity. Always consult with your health care provider before starting an exercise program.
Wintertime is flu season, and getting your influenza vaccine (flu shot) in the fall is the best way to prevent the flu and its complications. It can take nearly two weeks to build immunity after a shot.
The Centers for Disease Control and Prevention (CDC), cdc.gov, recommends an annual flu shot for everyone age 6 months and older. It can lower your risk of having serious illness from the flu and the need for a hospital stay. You can still protect yourself against late flu outbreaks even if you get the flu shot in February or later in the season.
Talk to your health care provider if you have questions about getting the flu shot or visit your local public health office for more information.