recipes

Family Story Time

How many times your family end up telling stories when everyone gets together? It’s probably more often than you think.

Interestingly, November is National Family Stories Month. As we gather to celebrate Thanksgiving and recognize our Veterans in

Several generations of family gathered around a table.

November, telling stories is a wonderful way to keep your family history alive. Let’s take a look at a few ways to tell your story.

Personal Bedtime Stories – Share stories with children from when you and other family members were their age. Stories like these can help children realize that older family members may be more like them than they think and relate to them better.

Stories of Objects – Often our family history includes special objects. Sharing the stories of those items – how they came into your family and traditions that include them can prevent this bit of history from being lost over time.

Family Tree – Build or draw a family tree when a large group of family members are together. Allow each family to add their information to the tree. Add ancestors back as far as you can. The “tree” structure helps children see where they and their traditions come from.

Get Cooking! – Make a family recipe together. Gather multiple generations in the kitchen. Telling stories of making the foods together and the importance of the food to your family and culture.

A grouping of family photos

Picture Time – Break out the photo albums, the slides, the old video tapes, and film strips! Who are those people? Document names, dates, and locations whenever possible. Pictures, slides, tapes, and other film deteriorate over time. Digitizing these items not only protects them for the future but it also makes them easy to share.

The stories of our families, society, cultures, and nation are still being written. Start new traditions. Make new memories. Take more pictures. What will your story be?

Written by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Reviewed by: Laura Halladay, Family and Consumer Sciences Program Specialist, Ohio State University Extension. 

 

Dangerous and Deadly? It Can Only Be Dehydration.

clear glass with a red colored beverage sitting on a pool ledge

As thoughts of summer activities start to fill people’s minds, images of beaches, pool trips, and one’s favorite refreshing beverage are often visualized. As the weather heats up, people all over the world swarm to bodies of water to find a refreshing relief from the hot sun. However, what about our bodies of water? The human body is 55-65% water, and so often, people neglect to replenish themselves, which can lead to dehydration.

What causes dehydration?

            Dehydration happens when water losses from the body exceed water replacement.  Did you know that 75% of Americans are chronically dehydrated? Dehydration can be caused by a variety of medical issues, but in general, it can be caused by:

  • Failure to replenish water losses.
  • Excessive water loss from the skin due to exercise, heat, or even sunburns.
  • Excessive alcohol consumption.
  • Excessive vomiting or diarrhea.
  • Increased aging.

Signs and Symptoms of Dehydration

            Dehydration can be fatal, so it is essential to know the common signs and symptoms of dehydration to prevent it from progressing to a deadly point. According to the National Health Service4, common signs and symptoms of dehydration are:

  • feeling thirsty
  • dark yellow and strong-smelling pee
  • feeling dizzy or lightheaded
  • feeling tired
  • a dry mouth, lips, and eyes
  • peeing little, and fewer than four times daily

It is important to note that individuals with specific conditions such as diabetes or certain medications such as diuretics are more prone to dehydration.A quick and easy way to access dehydration is with a simple test of someone’s skin turgor, often called the dehydration pinch test. The great thing about knowing this tool is that it is quick, easy, and can be performed by anyone.

How to Avoid Dehydration

            As the weather continues to heat up, consuming the appropriate amount of water is vital for one’s overall health. Adequate amounts for water have been determined for generally healthy people and are based on age and gender. For women, the amount of total water is about 11.5 cups per day, and for men, about 15.5 cups. Basic tips to help meet your recommended daily fluid intakes and avoid dehydration are:

  • Eat foods with high amounts of water like fruits and vegetables.
  • Avoid or limit drinks with alcohol.
  • Drink one glass of water for every alcoholic beverage consumed.
  • Carry around a full water bottle with you wherever you go.

Not everyone is a fan of plain water, and if you are one of these people, try one of these recipes to not only spice up your water but help increase your daily water consumption.

If you or your loved one has severe dehydration symptoms, including excessive thirst, fever, rapid heartbeat, fast breathing, little or no urine, concentrated urine with a dark color and pungent odor or confusion, contact your doctor immediately!

Written by: Madison Barker, Guest Author from Middle Tennessee State University, Nutrition and Food Science major with a concentration in Dietetics.

Reviewed by: Susan Zies, Extension Educator, Family and Consumer Sciences, Wood County

References

  1. Taylor K, Jones EB. Adult Dehydration. [Updated 2020 Apr 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555956/
  2. Alcohol use and health. Centers for Disease Control and Prevention. https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm. Accessed April 11, 2021.
  3. Schols JM, De Groot CP, van der Cammen TJ, Olde Rikkert MG. Preventing and treating dehydration in the elderly during periods of illness and warm weather. J Nutr Health Aging. 2009;13(2):150-157. doi:10.1007/s12603-009-0023-z
  4. Dehydration. National Health Service UK. https://www.nhs.uk/conditions/dehydration/. Published August 9, 2019. Accessed April 11, 2021.
  5. Gordon B. How Much Water Do You Need. EatRight. https://www.eatright.org/food/nutrition/healthy-eating/how-much-water-do-you-need. Published November 6, 2019. Accessed April 11, 2021.

A Season for Every Vegetable

“Finish your vegetables before you can leave the table” was a daily mantra my mother had for me at our dinner table. It always seemed like it was her objective in life to force those vegetables that simply could not compare to the extremely over-sweetened treats that had spoiled my taste buds. I never understood why I had to eat her under-seasoned steamed carrots or corn, and now my mother is still unable to give a solid explanation why she wanted me to eat my vegetables. She had been told from her mother to eat her vegetables and this has been shared from mother to child over time.  The more I have learned about nutrition, the more I understand just how important vegetables are in our diet.

basket of fresh vegetables

Eating the same steamed vegetables can be boring but using seasonal vegetables and making dishes with many colorful vegetables are much more enjoyable. One dish I enjoyed trying with vegetables as the star was a vegetable galette. Of course, when making a dish with many vegetables it is more economical, convenient and tasty to use vegetables that are in season. A salad with out-of-season tomatoes will simply not compare to fresh tomatoes grown in the summer. Before trying a new vegetable, be sure to check if they are in season. Eating vegetables in season means that your diet will change throughout the year and you will have new and different recipes to try out!

Vegetables not only provide many different flavors and color to a dish; they are also a vital part of a healthy diet. Vegetables provide important nutrients like: fiber, vitamins, and minerals that can have a positive impact on our health. High fiber foods like vegetables have been shown to decrease cholesterol, help regulate blood sugar, and increase fullness. Trying out different seasonal vegetables and using them in different recipes is a fun way to eat healthier.

About the author: Landon Griffin is a senior Nutrition and Food Science-Dietetics dietetics student at Middle Tennessee University with a bachelor’s degree in Health and Human Performance from the University of Tennessee at Martin. He works as a dietetic aide at NHC Healthcare and on the MT Nutrition Team. In fall 2020, he will attend Eastern Illinois University for a Master of Science Nutrition and Dietetics. In the future, he wants to work with athletes to help them reach their full potential through nutrition.

Author: Landon Griffin, senior dietetics student at Middle Tennessee State University, future dietetic intern at Eastern Illinois University

Reviewer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu

Sources:

Maynard, D.N. and G. Hochmuth. 1997. Knott’s Handbook for Vegetable Growers 4th Edition. John Wiley & Sons, New York. Retrieved from: https://extension.psu.edu/seasonal-classification-of-vegetables

Retrieved from: https://www.myplate.gov/eat-healthy/vegetables

Holly Larson. March 1, 2021. EatRight. Retrieved from: https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/easy-ways-to-boost-fiber-in-your-daily-diet

The Flight of the Fresh Tomato: From Farm to Table

We all know we’re supposed to eat healthy, but how often do we use the excuse that it’s just too expensive? Fresh, perishable food and shelf-stable food can have a vast difference in price. Let’s look at canned tomatoes versus fresh tomatoes. My local grocer carries a national brand of 14.5-ounce canned diced tomatoes for 99 cents. Fresh tomatoes from the same grocery store sell for $2.49 per pound or roughly, $1.40 each. By volume, you end up with about the same amount of product: approximately ½ cup.

Canned tomatoes on a shelf

So why the huge difference in price? At the time of writing this article it’s late February here in Nashville, Tennessee. Tomatoes, being out of season, are going to be more expensive this time of year compared to any other. Have you noticed that tomatoes in February just aren’t as good as tomatoes in July? The tomatoes that get sold in the grocery store throughout the winter are typically grown and harvested in warmer parts of the country, namely Florida. They are picked before they fully ripen; while still green or at what’s called the breaker stage where the tomato is breaking in color from green to yellowish-red. They are then washed, cooled, and stored in warehouses awaiting distribution. This process is costly for the farmer and ultimately those costs are passed on to you, the consumer.

Fresh tomatoes

So why do growers use this procedure instead of allowing tomatoes to ripen on the vine? It would taste better, but the tomatoes would decompose by the time they reached the grocery store shelves. Another reason is to keep up with demand. In the United States we expect to see tomatoes at the grocery store any day of the week, any time of year. Additionally, produce is grown and sold based on how they look and not on how they taste. The trick to eating fresh, great tasting, healthy foods on a budget is eating locally and seasonally. The less time a tomato (or any produce) spends traveling from the farm to your plate, the more nutrients it retains. When fruits and vegetables start to decompose, so do those beneficial nutrients. We may have to wait until the summer to enjoy a juicy tomato around here but in the meantime, our local farmers are producing hearty root vegetables and nutrient-dense leafy greens. Skip the expensive, mealy grocery store tomato and enjoy this sweet potato and kale with grits dish instead. Check your local farmer’s markets for seasonally available foods in your area. It will be lighter on the wallet and heavier on the nutrition.

Sources:

Boyhan, G. E., & Coolong, T. (2019, April 01). Commercial Tomato Production Handbook. Retrieved March 1, 2021, from https://extension.uga.edu/publications/detail.html?number=B1312

Harper, J., & Orzolek, M. (2021, February 25). Tomato production. Retrieved March 1, 2021, from https://extension.psu.edu/tomato-production

Staff, N., & Estabrook, B. (2011, July 09). The troubled history of the Supermarket tomato. Retrieved March 1, 2021, from https://www.npr.org/2011/07/09/137623954/the-troubled-history-of-the-supermarket-tomato

Eggs over kale and sweet Potato GRITS. (n.d.). Retrieved March 1, 2021, from https://www.myplate.gov/recipes/myplate-cnpp/eggs-over-kale-and-sweet-potato-grits

Author: Bridget Russell, Senior Dietetics Student, Middle Tennessee State University, ber3h@mtmail.mtsu.edu

Reviewer: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

Tourney Time Snacks!

While many of us are just happy to be able to watch the madness of basketball tournaments this March – we know that it will not be like other tournament years. We will not be gathering for parties, many of us are still not eating in restaurants/pubs, and we cannot watch the games live yet (in most cases) – so you will likely be fixing the game day snacks yourself. When you plan your game-day menu, do not throw out your goals of a healthy diet – keep in mind that there are better snack choices.

You may have heard of the new 2020-2025 Dietary Guidelines for Americans which focus on several messages that you can follow for a great game-day snack plan:fruit tray

  • Limit food and beverages higher in added sugars, saturated fat, and sodium
  • Limit alcoholic beverages (eat your calories instead of drinking them)
  • Focus on eating nutrient dense foods which include a variety of vegetables, whole fruits, whole grains, low-fat dairy, and lean proteins (including meatless meals, nuts, eggs, and fish)

Looking at those guidelines lets choose a few tourney time snack options that keep us on track for a more healthful diet overall:

  • A vegetable tray with hummus or bean dip instead of high fat (and usually sodium) dip
  • Cheese and whole grain crackers or bread
  • Fresh fruit skewers with yogurt and nut butter dip
  • English muffin mini pizzas with veggies on top (instead of ordering takeout pizza)
  • Buffalo cauliflower bites (instead of wings, I personally LOVE these!!)
  • Homemade Banana Nice Cream
  • Infused water made with fruits the color of your favorite team (mine will be scarlet berries)

Most of these snacks can be made the night before for easy game-time serving, you will just need to make your mini pizzas quickly and heat your buffalo bites. I will share a buffalo bite recipe that I enjoyed recently (and I do not even like cauliflower). If you compare this recipe to many others online, it has no butter and a lot less breadcrumbs – and trust me – it still tastes great! I preferred the oven-baked to air-fryer, but air-fryer was super quick.

I cannot wait to hear your favorite healthy versions of tourney time snacks. Comment below to let us know what you serve.

Buffalo Cauliflower Recipe

 

Source: Start Simple with MyPlate Today, file:///C:/Users/barlage.7/Documents/Dietary%20Guidelines%202010/2021%20-%202025/DGA_2020-2025_StartSimple_withMyPlate_English_color.pdf

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.

Reviewer: Roseanne Scammahorn, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Darke County.