Probiotic Primer

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Bottle with pills

Probiotics are live microorganisms that may aid in improving gastric discomfort, reducing diarrhea caused by antibiotics, help with the digestion of lactose (the sugar in milk products), and lower the risk of infections. Probiotics can be found in some supplements. When choosing a supplement, look for the strain and number of live bacteria to help ensure an effective dose.

Some foods have probiotics too, like fermented foods, which can contain live bacteria and aid in digestive health. It’s important to note that not all fermented foods have probiotics due to processing that can kill or remove the live microorganisms. Some foods with probiotics include yogurt, sauerkraut (sold refrigerated), kefir (fermented dairy), and kombucha (fermented tea). The food label should state the type of live bacteria.

Talk to your doctor about the strain and amount of probiotic recommended for the health benefit you are seeking and if probiotics are appropriate for you.

Source:
International Scientific Association for Probiotics and Prebiotics, isappscience.org/

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Tracking Food Costs

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Costs are up! Consider tracking food expenses to learn where your money is going. Use an online app or the old-fashioned pen and paper.

  1. Keep receipts or write down all costs of food and beverages you buy. Include grocery stores, restaurants, convenience stores, coffee shops, and school lunch.
  2. Organize and total receipts by location at the end of the month.
  3. Look at how much you spent at each location.
    • Does anything surprise you?
    • Do you eat out more than you expected?
    • Can you share dinners with friends instead of eating out?
    • Do you need to learn new skills or recipes to make eating at home more fun?
    • Can you bring food from home instead of buying it away from home?

Start small and make one change each month. In time, the change will add up to big savings.

Source: Spend Smart. Eat Smart., spendsmart.extension.iastate.edu

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Roasted Vegetables and Kielbasa

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Serving Size: 1 1/2 cups | Serves: 4

Plate with roasted vegetables and kielbasa, fruit, roll, drink

Ingredients:

  • 5 cups chopped vegetables (broccoli, cauliflower, carrots, onions, peppers, potatoes, zucchini)
  • 1 tablespoon oil (canola, olive, vegetable)
  • 1/4 teaspoon ground black pepper
  • 1 turkey kielbasa (13 ounces)

Directions:

  1. Preheat oven to 400°F.
  2. In a large bowl, stir together chopped vegetables, oil, ground black pepper.
  3. Cut kielbasa into round pieces 1/4 to 1/2 inch thick.
  4. Stir kielbasa into vegetables.
  5. Spray baking sheet with nonstick cooking spray. Spread vegetables & kielbasa evenly over baking sheet.
  6. Bake for 15 minutes. Stir.
  7. Bake for up to 25 minutes more, stirring every 5 to 10 minutes, until vegetables are soft. Cooking time depends on size of vegetable pieces.

Nutrition information per serving:
250 calories, 12g total fat, 3g saturated fat, 710mg sodium, 22g carbohydrates, 4g dietary fiber, 15g 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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For a Safe Plate, Do Not Cross-Contaminate

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Cutting vegetables on a cutting board

September is Food Safety Education Month. This year the focus is preventing cross contamination.

  1. Separate meat, poultry, and seafood from other foods in the grocery cart and refrigerator.
  2. Raw chicken does not need to be washed in either water or vinegar before cooking. It is ready to cook. Washing raw poultry can splash germs around the sink and kitchen.
  3. Use separate cutting boards and knives for raw meat, poultry, and seafood. Use a different cutting board for bread, vegetables, and fruits.
  4. If you only have one cutting board, cut produce, bread, and other ready-to-eat foods first, then wash the cutting board with soap and hot water before cutting raw meat, poultry, or seafood.
    • The cutting board should always be washed with soap and hot water between each different food item.
    • Wash hands after handling meat, poultry, seafood, or eggs.
  5. Wash utensils, cutting boards, and countertops with soap and hot water after preparing meat, poultry, seafood, or eggs.
  6. Use separate plates and utensils for raw meat, poultry, and seafood as well as cooked meat, poultry, and seafood.
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Is Radon in Your Home?

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Radon is a naturally occurring radioactive gas that forms in rocks, soil, and water. We cannot see, taste, or smell radon, but it is the second leading cause of lung cancer in the United States.

According to the U.S. Environmental Protection Agency (EPA), the entire state of Iowa is considered high risk for radon gas in homes, and they have found the average indoor radon concentration in Iowa is more than six times the national average.

Testing your home is the only way to know if the radon level is high. To order low-cost kits and find answers to your radon questions, call the Iowa Radon Hotline at 1-800-383-5992 or go to
www.lung.org/radon.

Sources:
Centers for Disease Control and Prevention, cdc.gov/cancer/lung/
Environmental Protection Agency, epa.gov/radon
Iowa Department of Health and Human Services, hhs.iowa.gov/

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Workout Videos to Keep You Motivated!

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Online workout videos give you the flexibility to choose what you do and when you do it. A variety of physical activity options can help you get out of a rut and be active in the comfort of your own home.

For free, easy-to-use videos, go to
Spend Smart. Eat Smart., spendsmart.extension.iastate.edu/video-category/physical-activity/. Workout options include cardio, stretching, and strength training. Low impact and chair workouts are also included.

Being physically active improves your mood, helps manage weight, reduces risk of disease, improves brain health, and strengthens bones and muscles. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.

Sources:
Centers for Disease Control and Prevention, cdc.gov/physicalactivity/
Spend Smart. Eat Smart., go.iastate.edu/Q6EUYK

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Pork Loin Roast and Vegetables

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Serving Size: 3 oz. meat and 1 cup of vegetables | Serves: 6

Ingredients:

  • 2 cups onion, cut in wedges
  • 2 cups potatoes, diced
  • 2 cups baby carrots or 3/4 pound regular carrots, sliced
  • 2 tablespoons oil (canola or vegetable)
  • 1/4 tsp salt, 1/4 tsp ground black pepper
  • 1 1/4 pound pork loin
  • For Rub: 1 tablespoon brown sugar, 1/2teaspoon garlic powder, 1/2 teaspoon ground black pepper, 1/4 teaspoon salt

Directions:

  1. Preheat oven to 400ºF.
  2. Mix vegetables with 1 tablespoon oil, salt, and black pepper in a bowl.
  3. Lay vegetables around edge of 9”x13”pan. Put in oven.
  4. Using a small bowl, mix the brown sugar, garlic powder, ground black pepper, and salt in the bowl.
  5. Sprinkle the mixture over the loin. Press gently so it sticks to the roast. Wash your hands.
  6. Heat 1 tablespoon oil in large skillet over medium high heat. Add the loin. Brown the sides of meat. Cook about 2–3 minutes per side.
  7. Transfer the pork to the center of the pan with vegetables. Bake for about 40 minutes. Check the temperature after 30 minutes in the oven.
  8. Remove from oven when meat thermometer reads 145ºF. Let set for 5minutes. Slice and serve.

Nutrition information per serving: 240 calories, 8g total fat, 1.5g saturated fat, 0g trans fat, 55mg cholesterol, 310mg sodium, 19g total carbohydrate, 4g fiber, 7g sugar, 22g protein.

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Meal Planning to Save Money

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Fruits, vegetables, and a notepad and pen for planning

Want to take the guesswork out of meals for the week? Here are some tips for creating a meal plan.

  • Use a meal planning worksheet: Print a 5-day meal planning worksheet, spendsmart.extension.iastate.edu/plan/menu-planning.
  • Look at your calendar. Think about school, work, and other events you have scheduled and include those in your plans.
  • What do you already have at home? Check your pantry, refrigerator, and freezer for food you already have on hand and write those on your meal plan worksheet.
  • Use grocery store ads. Check grocery store ads and write in sale items that pair with foods you already have on hand to make a meal.
  • Include all food groups. Review your meal plan to make sure you have a good variety of each food group throughout your meals and snacks. Explore MyPlate, www.myplate.gov, to learn more about what to include.

It’s okay to be flexible with this plan and make adjustments on the fly. Stock simple foods, like fruits and veggies you prepped over the weekend, to grab on those busier days. Include leftovers in your meal plan by making a double batch of a recipe and serve it again the next day or freeze to use later. Using freezer meals are great for busy days when you don’t have time to cook.

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How to Create a Container Garden

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Is your garden limited on space? Consider growing your vegetables in containers! Container gardening occurs when plants are grown in containers such as pots rather than in the ground. This method reduces potential problems with infertile garden sites and “free-living” bacteria such as nematodes.

Tomatoes growing in container
  • Containers. Almost any type of container can be used as long as it has drainage holes in the bottom. Common containers include plastic, clay, ceramic, or wood. Check out this resource, store.extension.iastate.edu/product/4179, for more information on size of containers recommended for various vegetables and the amount of potting mix.
  • Growing mixes. Select quality mixes that are free of plant disease organisms and weed seeds, are less likely to compact, drain well, are lightweight, and hold moisture and nutrients. Soiless potting mixes can be purchased from garden centers and retail outlets and can be prepared with fertilizer included.
  • Summer care of container gardens.
    • Location. Vegetables grow best in full sunlight. Plants that bear fruit require at least 6 hours of direct sunlight per day. Leafy vegetables tolerate more shade.
    • Watering. Plants grown in containers require more frequent watering because they dry out from the sun and wind. Never allow the soil to completely dry out between waterings. Overwatering will also kill plants. Avoid wetting leaves when watering to prevent the development of plant diseases.
    • Fertilization. A soluble fertilizer (15-30-15 or 20-20-20) applied once every week is recommended. If using a commercial potting mix, it may not be necessary to begin fertilization until midsummer.
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Summer Bounty Salad

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Vegetables

Serving Size: 1 cup | Serves: 8

Ingredients:

7 cups vegetables (zucchini, broccoli, carrots, radishes, green onions)
1 pepper (green, red, or yellow)
2 tomatoes (red, yellow, or mixed)
2/3 cup light or fat free salad dressing

Directions:

  1. Wash and prepare the vegetables as follows:
    • Cut broccoli into florets.
    • Chop zucchini, carrots, radishes, and green onions.
    • Slice pepper (1 to 1 1/2 cups)
    • Chop tomatoes.
  2. Combine vegetables and salad dressing in a bowl, stirring to coat vegetables with dressing.
  3. Cover and refrigerate 1–3 hours to blend flavors. Store any leftovers in refrigerator and use within 3 days.

Tip:
We have a video for you! Make Summer Bounty Salad, go.iastate.edu/HLKNNF. This is a recipe, go.iastate.edu/ZYRU63, that is easy, delicious, and perfect for this time of year.

Nutrition information per serving:
60 calories, 1.5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 220mg sodium, 10g total carbohydrate, 3g fiber, 6g sugar, 2g protein

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