Your extension connection to nutrition and fitness · 2015-11-10 · Fit: Choose the fit that is...
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Your extension connection to nutrition and fitness Healthy People. Environments. Economies. Sprouted Foods A new trend showing up in the cereal, bread, pasta, and snack aisles is products made with sprouts. Most people have heard of bean sprouts, but other foods that can be sprouted include grains, legumes, radish seeds, broccoli seeds, and nuts. The health benefits touted include being higher in vitamins such as B and C and minerals such as zinc and iron, as well as increased digestibility. Currently there is little research on sprouted foods, and the results of these studies show the benefits to be small compared to nonsprouted foods. The few studies that have been done show that vitamin C is slightly higher in sprouted grains, and iron and zinc may be more easily absorbed. In regard to digestibility, sprouting does break down the seed, which means less work for your digestive system. If you are considering adding raw sprouts to your diet, first look at food safety. To reduce the risk of a foodborne illness, the Food and Drug Administration recommends the following: • Children, elderly, pregnant women, and people with compromised immune systems should avoid eating raw sprouts. • Refrigerate any sprouts you buy. • Cook sprouts thoroughly to kill any potentially harmful bacteria. Sources: chnr.ucdavis.edu/faq/, www.webmd.com/food-recipes/ sprouting-food Serving Size: 1 enchilada | Serves: 8 Ingredients: • 2 1/2 cups butternut squash (or other winter squash), cooked • 1 can (15 ounces) black beans (drained and rinsed) • 1/2 cup onion, diced (1/2 medium onion) • 1/2 cup fresh cilantro, chopped, or 3 tbsp. dried cilantro • 2 tsp. garlic powder • 1/2 tsp. cumin • 1 cup 2% fat cheese, shredded (like cheddar or Mexican blend), divided • 8 tortillas (6”) • 1 cup salsa or 1 can (10 ounces) red or green enchilada sauce • 1/2 cup Greek yogurt Instructions: 1. Preheat oven to 375°F. 2. Mix the squash, beans, onion, cilantro, garlic powder, and cumin in a bowl. 3. Mix 3/4 cup of the cheese into the squash mixture. 4. Put a 1/2 cup strip of filling on each tortilla. Roll the tortilla around the filling. Put the tortilla into a greased 9” x 13” baking dish with the seam down. 5. Cover the tortillas with the salsa or enchilada sauce. Put the rest of the cheese (1/4 cup) on the salsa or sauce. 6. Bake for 25 minutes. 7. Serve each enchilada with 1 tablespoon of Greek yogurt. Nutrition information per serving: 220 calories, 3.5g total fat, 1.5g saturated fat, 0g trans fat, 5mg cholesterol, 660mg sodium, 35g total carbohydrate, 6g fiber, 7g sugar, 10g protein This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more recipes, information, and videos, visit www.extension.iastate.edu/ foodsavings/.
Transcript of Your extension connection to nutrition and fitness · 2015-11-10 · Fit: Choose the fit that is...
Your extension connection to nutrition and fitness
Healthy People. Environments. Economies.
Sprouted Foods
A new trend showing up in the cereal, bread, pasta, and snack aisles is products made with sprouts. Most people have heard of bean sprouts, but other foods that can be sprouted include grains, legumes, radish seeds, broccoli seeds, and nuts.
The health benefits touted include being higher in vitamins such as B and C and minerals such as zinc and iron, as well as increased digestibility. Currently there is little research on sprouted foods, and the results of these studies show the benefits to be small compared to nonsprouted foods. The few studies that have been done show that vitamin C is slightly higher in sprouted grains, and iron and zinc may be more easily absorbed. In regard to digestibility, sprouting does break down the seed, which means less work for your digestive system.
If you are considering adding raw sprouts to your diet, first look at food safety. To reduce the risk of a foodborne illness, the Food and Drug Administration recommends the following:
• Children, elderly, pregnant women, and people with compromised immune systems should avoid eating raw sprouts.
• Refrigerate any sprouts you buy. • Cook sprouts thoroughly to kill any potentially harmful bacteria.
Sources: chnr.ucdavis.edu/faq/, www.webmd.com/food-recipes/sprouting-food
Serving Size: 1 enchilada | Serves: 8
Ingredients:• 2 1/2 cups butternut squash (or
other winter squash), cooked• 1 can (15 ounces) black beans
(drained and rinsed)• 1/2 cup onion, diced (1/2 medium
onion)• 1/2 cup fresh cilantro, chopped, or
3 tbsp. dried cilantro• 2 tsp. garlic powder• 1/2 tsp. cumin• 1 cup 2% fat cheese, shredded (like
cheddar or Mexican blend), divided• 8 tortillas (6”)• 1 cup salsa or 1 can (10 ounces)
red or green enchilada sauce• 1/2 cup Greek yogurt
Instructions:1. Preheat oven to 375°F. 2. Mix the squash, beans, onion,
cilantro, garlic powder, and cumin in a bowl.
3. Mix 3/4 cup of the cheese into the squash mixture.
4. Put a 1/2 cup strip of filling on each tortilla. Roll the tortilla around the filling. Put the tortilla into a greased 9” x 13” baking dish with the seam down.
5. Cover the tortillas with the salsa or enchilada sauce. Put the rest of the cheese (1/4 cup) on the salsa or sauce.
6. Bake for 25 minutes.7. Serve each enchilada with 1
tablespoon of Greek yogurt.
Nutrition information per serving: 220 calories, 3.5g total fat, 1.5g saturated fat, 0g trans fat, 5mg cholesterol, 660mg sodium, 35g total carbohydrate, 6g fiber, 7g sugar, 10g protein
This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more recipes, information, and videos, visit www.extension.iastate.edu/foodsavings/.
…and justice for allThe U.S. Department of Agriculture (USDA) prohibits discrimination in all its programs and activities on the basis of race, color, national origin, age, disability, and where applicable, sex, marital status, familial status, parental status, religion, sexual orientation, genetic information, political beliefs, reprisal, or because all or part of an individual’s income is de-rived from any public assistance program. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for communication of program information (Braille, large print, audiotape, etc.) should contact USDA’s TARGET Center at 202-720-2600 (voice and TDD). To file a complaint of discrimination, write to USDA, Director, Office of Civil Rights, 1400 Independence Avenue SW, Washington, DC 20250-9410, or call 800-795-3272 (voice) or 202-720-6382 (TDD). USDA is an equal opportunity provider and employer.
Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Cathann A. Kress, director, Cooperative Extension Service, Iowa State University of Science and Technology, Ames, Iowa.
PM 2099J November 2015
www.extension.iastate.edu
USDA’s Meat and Poultry HotlineIf you have a question on buying, storing, preparing, or cooking your turkey this Thanksgiving, the USDA’s Meat and Poultry hotline can help you. The hotline, which recently celebrated its 30th year, is available to answer any question on food safety.
Call 888-674-6854 Monday through Friday from 9 a.m. to 3 p.m. On Thanksgiving Day, the line is open from 7 a.m. to 1 p.m., but it is closed other government holidays. The hotline is available in Spanish as well. Recorded food safety messages are available 24 hours a day in English and Spanish. Or you can send questions to [email protected]; use their virtual food safety representative at askkaren.gov or live chat during specified weekday hours. In addition, the USDA’s FoodKeeper app available on Android and iOS provides information on storage times for foods.
Source: www.fsis.usda.gov
Exercise Clothing BasicsBeing physically active is important, and the right clothes and shoes can help reduce injury and make physical activity more comfortable. It’s all about the fabric and fit with clothing, so you don’t have to worry about the labels or latest fashions.
Fabric: Choose fabrics that pull sweat away from the skin and dry quickly. Most of these fabrics are made of polyester or polypropylene. These fabrics don’t soak the clothing. Look for terms such as Dri-fit, moisture-wicking, Coolmax, or Supplex. Cotton, on the other hand, absorbs sweat and leaves you feeling sweaty and uncomfortable.
Fit: Choose the fit that is most comfortable to you while not getting in the way of your activity. Loose clothing is fine for activities like running, basketball, and strength training. Form-fitting clothing works best for activities where clothing can get caught, like biking.
Shoes: Just as with clothing, your shoes should match the activity. Walking shoes are stiff, while running shoes are more flexible. For strength training, choose shoes that have good support. If you have issues with your feet or are unsure of the type of shoe you need, a store specializing in fitting shoes would be recommended. They are trained to determine the best shoe for you based upon your activity, gait, and feet.
Source: MedlinePlus
