It appears age may affect a person’s ability to outlast a food allergy. In general, children may outgrow allergies to milk, egg, soy, and wheat. New research also shows that up to 25 percent of children may outgrow their peanut allergy. However, food allergies in adults tend to be lifelong. The most common food allergies for adults are shellfish, tree nuts, peanuts, and fish.
Symptoms of an allergic reaction can include vomiting and diarrhea. These can sometimes be mistaken for the stomach flu or food poisoning. Currently, avoiding the food you are allergic to is the only way to protect against most food allergy reactions. Researchers are exploring treatments and therapies to help manage food allergies.
Scrub potatoes and prick with fork. Bake for 1 hour or until cooked through.
Stir together beans, salsa, and corn in a saucepan about 10 minutes before the potatoes are done. Heat over medium heat until simmering.
Remove potatoes from oven. Cut in half lengthwise on plates. Spoon bean mixture over the top of each potato.
Sprinkle 1/4 cup cheese over each potato.
Nutrition information per serving:
380 calories, 10g total fat, 6g saturated fat, 0g trans fat, 30mg cholesterol, 730mg sodium, 59g total carbohydrate, 11g fiber, 5g sugar, 17g protein
This information 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.
Eating plant-based meals improves your heart health by lowering cholesterol levels and blood pressure. Eating meatless meals may also save you money at the grocery store. According to the American Heart Association, “People who eat less meat tend to consume fewer calories, and foods such as beans are one of the most cost-effective sources of protein available.”
Follow MyPlate, myplate.gov, to plan healthy meatless meals that include fruits and vegetables, whole grains, beans and legumes, unsalted nuts, and/or lower fat or fat-free dairy foods. Eating one meatless meal a week is a great way to start. Visit the American Heart Association, www.heart.org, for more tips on keeping your heart healthy.
To promote health and well-being, healthy adults should get 150 minutes of moderate intensity physical activity weekly. Although spring is around the corner, it still may not be warm enough to get moving outside. Get moving in the comfort of your home with Spend Smart. Eat Smart.® physical activity videos. You can access these at Spend Smart. Eat Smart., https://bit.ly/3ol6oE6.
Freezing is quick and easy. It helps preserve the nutritive quality more closely to fresh food than any other food preservation method used today. When freezing foods, the goal is to keep ice crystals as small as possible. Large ice crystals can cause an undesirable soft, mushy texture.
Foods to be frozen must be packaged in a way that protects them from the dry freezer climate and excludes as much air as possible. Ideal containers for freezing must be
expandable or sealed with sufficient headspace for expansion;
durable and leak proof;
resistant to cracking and brittleness at low temperatures;
resistant to oil, grease, and water;
protective of foods from absorption of off flavors and odors; and
easy to seal and label.
Avoid using waxed paper, paper or cardboard cartons, any rigid carton with cracks or poorly fitting lid, or re-used plastic dairy containers (e.g., cottage cheese or yogurt containers). These do not resist moisture enough to be suitable for long-term freezer storage.
Serving Size: 1 cup chicken curry, 1/3 cup rice | Serves: 4
1 cup instant brown rice
1 pound boneless, skinless chicken
1 onion, chopped (about 1 cup)
2 carrots, chopped (about 1 cup)
1/2 teaspoon ground black pepper
1/4 teaspoon salt
2 tablespoons Thai red curry paste*
1 cup light coconut milk (about 1/2 of 13.5 ounce can)
1 cup chopped spinach
Cook instant brown rice according to package directions. Set aside.
Cut chicken into 1-inch pieces.
Spray a large frying pan with nonstick cooking spray. Add chicken, onion, carrots, ground black pepper, and salt. Cook over medium high heat for 8 minutes.
Reduce heat to medium low. Stir in curry paste and coconut milk. (*This dish is spicy. For less spice, use less curry paste or add a little more coconut milk.)
Simmer for 5–10 minutes until vegetables are tender, stirring frequently.
Stir in spinach. Simmer for 3 minutes more, stirring frequently.
Serve curry over brown rice.
Nutrition information per serving:
290 calories, 7g total fat, 3g saturated fat, 0g trans fat, 85mg cholesterol, 390mg sodium, 29g total carbohydrates, 3g dietary fiber, 5g total sugars, 28g 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
March is National Nutrition Month. This year the focus is “Celebrate a World of Flavors.” While food patterns are influenced by family traditions and ethnic or cultural groups, it is also wonderful to try and explore new foods. Here are four reasons to try new foods.
Gain Appreciation for Other Cultures. Trying foods from other areas of the country or world can give you a greater appreciation and understanding of a different culture. Try nearby restaurants that serve cuisine you’ve never tried before. Go to a specialty grocery store (such as an Asian market or bodega) to buy something to try at home. Cook a new recipe. Explore the USDA Culture and Food website, https://bitly/3AR0Bek.
Expand Your Options. By being adventurous and trying new foods, you’ll increase your meal options. This will help stop meal prep boredom of cooking the same meals or going to the same restaurants.
Improve Nutrition. Eating and enjoying a wider variety of food also means that you’ll get more nutritional variety. This means finding new sources of essential vitamins, minerals, and other nutrients in which your current food patterns may be lower.
Find Common Ground. A common social activity across nearly all cultures is eating. Mealtime is an opportunity for people to gather lowering feelings of loneliness and enhancing happiness.
Does just thinking about getting more exercise stress you out? It may help you to remember that once you do start a physical activity regularly, you will be melting your stress away.
“Exercise produces a relaxation response that serves as a positive distraction,” says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. Getting enough physical activity can counteract the effects of stress. It strengthens your immune system. It helps ward off fatigue and illnesses. A 20-minute walk may energize you more than an afternoon nap!
Too much stress is bad for your mental and physical health. Stress is your body’s reaction to real or perceived threats. This “fight or fight” response releases chemicals that affect many areas of your physical health, including your immune system.
Chronic stress can lead to the following:
Frequent muscle aches, headaches, or changes in sleep habits
Greater frequency of colds and fu
Increased sadness, anxiety, anger, or irritability
Reduced concentration and forgetfulness
Overeating or loss of appetite
The good news is that there are ways you can help lower chronic stress like eating well, moving more, and getting enough sleep. If you believe you are suffering from stress symptoms, check out one of these free publications from the ISU Extension Store, store.extension.iastate.edu, to help you cope. If you think you may need counseling to help you cope with your stress, contact the Iowa Concern Hotline, www.extension.iastate.edu/iowaconcern/, at 1-800-447-1985.
1 can (14.5 ounces) no-sodium-added diced tomatoes or 2 chopped tomatoes
1 bunch kale (about 7 ounces)
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Heat oil in large pot over medium heat.
Add onion, carrot, garlic. Cook 5 minutes.
Add water to pot. Heat to boiling.
Rinse lentils in colander with water. Add to pot, simmer 20 minutes. Do not drain.
Add chicken broth, dried basil or Italian seasoning, and tomatoes. Cover and cook for 5–10 minutes.
Rinse kale leaves; cut out the main stems and discard. Cut leaves into 1” pieces.
Stir kale, salt, and ground black pepper into lentil mixture. Return to boiling. Reduce heat, cover, simmer for 3 minutes.
Nutrition information per serving: 200 calories, 5g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 170mg sodium, 29g total carbohydrate, 12g fiber, 4g sugar, 11g 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