Holistic Health and Wellness

03/17/2023

St. Patrick's Day is a holiday that is often associated with indulging in rich, hearty, and often unhealthy foods. However, with some creativity, enjoying the holiday while maintaining a healthy diet is possible. Here are some ideas for healthy meals for St. Patrick's Day.
1. Corned Beef and Cabbage is a classic St. Patrick's Day dish, but it doesn't have to be unhealthy. Instead, use lean corned beef and plenty of vegetables to make this dish healthier. Add carrots, potatoes, and onions for extra flavor and nutrition.
2. Shepherd's Pie is another traditional Irish dish that can be made healthy with a few tweaks. Instead of ground beef, use ground turkey or chicken to reduce fat content. For added nutrition, you can also add plenty of vegetables, such as carrots, peas, and onions.
3. Irish Stew is a comforting and hearty dish that can be made healthy using lean cuts of beef and plenty of vegetables. Try adding carrots, potatoes, and onions, and use low-sodium beef broth to reduce the sodium content.
4. Colcannon is a traditional Irish dish with mashed potatoes, kale, or cabbage. To make it healthier, use sweet potatoes instead of white potatoes or make cauliflower mashed potatoes and add plenty of kale or cabbage for nutrition.
5. Irish Oatmeal can start your St. Patrick's Day off on a healthy note. Oatmeal is high in fiber and protein and can be flavored with various healthy toppings, such as fresh fruit, nuts, and honey.
6. Green Smoothies are a healthy and festive St. Patrick's Day drink. Try making a green smoothie by blending spinach, kale, banana, and almond milk for a nutritious and delicious drink.
In conclusion, many ways exist to enjoy a healthy St. Patrick's Day without sacrificing taste or tradition. You can celebrate the holiday healthily and deliciously by incorporating plenty of vegetables, lean protein, and whole grains into your meals.

03/06/2023

National Food Waste Prevention

According to a Natural Resources Defense Council report, Florida wastes an estimated 3.3 million tons of food yearly. This is equivalent to about 20% of all food produced in the state.
Furthermore, the report states that Floridians throw away approximately 150,000 tons of food each year during the holiday season alone, which is equivalent to the weight of 25,000 elephants.
A family of four in Florida can waste up to $1,600 of food annually, lower than the national average of $1,866 but still concerning. However, the impact of food waste in Florida is significant regarding the amount of food wasted and its economic and environmental consequences. It is estimated that the cost of food waste in Florida is around $6.7 billion each year, which includes the cost of producing, transporting, and disposing of wasted food. Additionally, food waste is a significant contributor to greenhouse gas emissions, with the decomposition of wasted food in landfills producing methane, a potent greenhouse gas.

We can address the issue of greenhouse gas with various initiatives launched in Florida, including food recovery programs, composting facilities, and educational campaigns to raise awareness about the issue of food waste. These efforts aim to reduce the amount of wasted food, divert food from landfills, and create a more sustainable and equitable food system in the state.

Meal planning is a way to reduce the amount of food waste, So check out our calendar for the next meal planning session.

02/17/2023

Why Be Kind?

Does kindness make a difference in your health? Well, according to studies that have been done on kindness they discovered:
1. Kind people stress less.
Kind people have 23% less cortisol (our stress hormone), making them less stressed (Atkinson et al. 1998).
2. Kindness can give us more energy.
In a study at UC Berkley, over half the participants felt energetic after helping others (Carter, 2011)
3. Kindness can relieve pain.
Helping others is believed to increase levels of an endorphin-like chemical in the body called substance P, which can relieve pain (Cedars-Sinai, 2019)
4. Kindness is good for the heart.
Kindness produces the hormone oxytocin in the brain and throughout the body. Oxytocin causes the release of a chemical called nitric oxide into the blood vessels, which dilates (expands) them. This reduces blood pressure. Oxytocin is a ‘cardioprotective’ hormone because it protects the heart (by lowering blood pressure) (Hamilton Ph.D., 2011).
5. Kindness is contagious
The positive effects of kindness are experienced in the brain of everyone who witnesses the act, improving their mood and making them significantly more likely to “pay it forward.” This means that just one random act of kindness can have a domino effect and improve the day of dozens of people! (rakhealthfacts)

02/14/2023

Happy Valentine's Day. What a great day to be thinking about your heart and Heart Health.

Heart disease accounts for 2 out of 10 deaths in Florida.
Heart disease is still the number one leading cause of death in the US.
One person dies every 34 seconds from cardiovascular disease.

Do you want to be a statistic? If not, take today to learn about your heart and Heart Health.

Add more fruits and vegetables to your diet.
Get more exercise during the day.
Don't eat at fast food restaurants daily.

Help your heart; help you.

02/10/2023

Let's Walk Florida starts in 2-weeks. Register now to hold your spot.

01/20/2023

National Cheese Day
Did you know that the white cheeses are healthier than yellow? White cheese tends to have lower amount of fat. These are some of the healthiest cheeses.
1. Mozzarella
2. Blue cheese
3. Feta
4. Cottage cheese
5. Ricotta
6. Parmesan
7. White Cheddar

Recipe:

This healthy Mac and cheese has a twist on a classic comfort food. It's packed with iron, fiber and protein. Bonus that it can be made all in the same bowl!

01/20/2023

We are only three weeks into January, and you are already ready to give up on those goals you made only a few weeks ago. This is why I decided to hold off and start my exciting "Let's Walk Florida" program in February. This six-week program will give you the information and motivation to continue your goals for the year and teach you how to improve your overall health. The link to register is listed below.

https://programs.ifas.ufl.edu/lwf/.

Let's Walk Florida! helps residents achieve and maintain health through physical activity.

01/06/2023

A new year. A new you. Baby steps are the way to get there. See the flyer below. And attend upcoming classes with Extension. Active Living Every Day class starts on 01/19/2023. The calendar link is enclosed. https://sfyl.ifas.ufl.edu/hillsborough/upcoming-events/

06/13/2022

It is June and Hurricane Season is upon us. Do you know what food is safe to have on hand for your family? Here is a video that I like to share that will give you several suggestions from each of the five food groups that are not only safe but healthier options.

Hillsborough County UF/IFAS Extension nutritionist Mary Keith shows you how to put together a food supply kit and offers a checklist to help you make sure yo...

05/04/2022

Today is National OJ Day!

No one knows for sure who created this day. Still, we know that celebrating is a great way to show appreciation for Florida’s number one economic resource, which brings in around $9 billion and employs approximately 76,000 Floridians.
Florida is the second-largest orange juice producer, second to Brazil, and supplies 70% of its products to export to Canada, Japan, France, and the UK. Most of Florida’s oranges are used to make orange juice, and only about 10% of oranges are sold for consumption. Lastly, OJ is the most consumed breakfast drink. On average, people drink 2.7 gallons per year.
So next time that you pick up a glass of OJ, think about how much good you are doing for Florida’s economy and helping our local farmers.