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Tag: Holidays

Eat to Beat Illness

Posted on by Kylee Harrison

Eat to Beat Illness

By Kristin Penner

Families gathering for the holidays and crowds gathering inside tend to spread illness this time of year.  Choosing foods to keep your immune system strong this time of year is important, so you are less likely to catch a cold or the flu or help you recover faster.

Eat a High-Quality Diet. This is likely to be the strongest weapon in your health arsenal this cold and flu season.

Drink plenty of liquids, especially water, to stay hydrated.

Foods high in antioxidants help keep the body strong against illness

Good sources are colorful plant foods, especially the following fruits, vegetables and whole grains: sorghum, berries, unsweetened cocoa powder, nuts, artichokes; pinto, red and black beans, dried fruits, lentils, plums, apples, red cabbage, cherries, pears, broccoli, asparagus, oats, sweet potatoes, beets and beet greens, avocados, oranges, peaches, popcorn, radishes, spinach, red onions, potatoes, grapefruit, red grapes and green tea.

Omega 3 fats help our immune systems. Fatty fish, walnuts, canola oil and flax seed meal are the best dietary sources of these fats.

Moderate amounts of high-quality protein (such as fish, lean poultry and meats, eggs, low-fat dairy products, and cooked dry beans) are healthful.

Mint is a natural source of menthol. A steaming cup of mint tea can temporarily help open clogged sinuses and soothe sore throats. Drinking it throughout the day may help offset the need for decongestants. Its cooling sensation may make you feel better if you’re running a fever, too.

Most herbs and spices are good sources of antioxidants,especially cloves, cinnamon, dried oregano, turmeric powder, cumin, dried parsley, dried basil, curry powder, ground ginger, black pepper, chili powder and paprika.

Garlic and ginger have anti-microbial and anti-viral properties that can help soothe your aches and sniffles and may even help you get well faster.

Befriend Friendly Bacteria. Probiotics are gut-friendly microbes that may strengthen the immune system by crowding out bad germs that make us sick. One study found that healthy adults who ate probiotic foods daily for three months shortened their bouts of the common cold by almost two days and had reduced severity of symptoms. Probiotic-rich foods include yogurt with live and active cultures, aged cheeses such as gouda and cheddar, and fermented foods such as sauerkraut, kimchi and kefir.

This time of year it is very important that we are eating to beat the illnesses that are making their rounds.

Flu- and Cold-Fighting SOUP

1 Tbls. canola cooking oil

1 clove garlic minced

¼ cup chopped red onion

½ cup chopped white potato

½ tsp. dried oregano leaves

½ cup chopped raw sweet potato

½ cup chopped broccoli florets

1 tsp. dried parsley leaves

1/8 tsp. crushed red pepper flakes

¼ tsp. black pepper OR cayenne pepper

1½ cups reduced-sodium chicken stock OR broth

1 cup chopped COOKED turkey OR chicken, w/o skin

  1. In a saucepan, heat oil over medium heat. Add onion

and garlic. Cook stirring often until onion is soft. (about

3 minutes) 2. Stir in remaining ingredients. Cover and

bring soup to a boil. 3. Reduce heat. Stirring occasionally,

boil soup gently until potatoes are tender, about 20

minutes. Serve hot. 4. Cover and refrigerate, or freeze

leftovers within two hours. (Makes two 1¼ cup servings)

 

Nutrition Facts/Serving: 260 calories, 10 g fat, 60 mg cholesterol,

420 mg sodium, 18 g carbs, 3 g fiber, 25 g protein.

Cold and Flu Season- NOT YOU!

  1. Get the Flu shot- Center for Disease control recommends everyone over the age of 6 months receive the flu shot.  The vaccination is the best way to reduce your chance of getting the flu.
  2. Participate in moderate physical activity- strive for 30 to 60 minutes a day.
  3. Sleep for 7 hours each night.
  4. Lather up well- Your best defense against the cold and flu bug is to wash your hands. Soap up long enough to sing your ABC’s twice.  If you can’t wash us an alcohol based sanitizer that contains at least 60% alcohol.
  5. Clean germ hot spots often
    1. Kitchen sponge- if you can run it through your dishwasher if not throw away every two weeks.
    2. Kitchen sink drain- harbors more than 500,000 bacteria per square inch. Twice a week, mix one tablespoon of chlorine bleach into 4 cups of water.  Use it to clean the sink and drain and then pour the rest of it down the drain to clean it.
    3. Launder hand towels and reusable grocery bags often in hot soapy water
    4. Wipe down things that are touched often even if its just you touching it.
    5. Money, vending machines, and ATM’s can give you more than your money’s worth of germs. Use hand sanitizer after handling them.
  6. Eat a High-Quality Diet. This is likely to be the strongest weapon on a health arsenal this cold and flu season.
  7. Drink plenty of liquids, especially water, to stay hydrated

Holiday Eating

Posted on by Kylee Harrison

Holiday Eating

By Kristin Penner

Have you ever wondered where all the extra pounds come from during the holidays?

With Holiday festivities comes lots of food and gatherings with family and friends.  Here are some interesting research findings on holiday eating.

Between the wine, mixed nuts, multiple helpings of turkey and sides, pie, cheese and alcohol, the festivities on Thanksgiving and Christmas day alone can add up to more than 7,000 calories per person.  Here are a few things that contribute to calories.

  • Each guest in attendance adds 35 calories to your own food intake. This can be from the food they bring to the social eating or drinking you do while visiting with them.
  • Do you enjoy holiday music? Those festive tunes can add 100 calories to your

food intake.

  • It’s game time! Eating during the game adds another 140 calories.

It all adds up so skipping meals prior to the big feast will

only make you eat more.

Want to try to ward off the pounds before they add up?  Try these tricks to minimize over-eating.

  • Slow down! Put your fork down between bites.
  • Nibble on holiday treats along with low-calorie foods like fruits and vegetables
  • Don’t feel obligated to eat every food. Save room for the special treats and avoid mundane foods.
  • Planning the menu? Fill half of the menu with low-calorie fruit and

vegetable dishes.

After eating, go take a walk! That will help burn off those extra bites.

Don’t set yourself up for failure by trying to lose weight over the holidays, be realistic.

Leftovers

  • Always remember food safety. Keep hot food hot and cold food cold.
  • Food left out over two hours should be discarded. This includes turkey

If you try your hardest and don’t succeed with these few tricks always remember there are New Year resolutions to help us, get that weight back off.

 

 

 

Preparing for December

Posted on by Kylee Harrison

Preparing for December

By Nancy Honig

We have just passed the halfway point to the most expensive shopping season of the year. According to the National Retail Federation survey, families spend over $1,000 on average on holiday purchases. Only 42 percent of shoppers said they’ll pay off those purchases in three months or less. More said it will take five months or more, according to one report. Depending on when you get paid, there are only ten to thirteen paychecks left before these holidays. To avoid the dreaded holiday debt hangover from overspending, the best way to do it is to start planning, saving, and shopping now.

With the high cost of gas, groceries, shipping cost etc. there is even more concern about people going into this coming holiday seasoning. Here’s how to plan now and avoid holiday debt hangover…

  1. Start Saving. If you haven’t started putting some money aside for the holidays, then begin today. Even if it is a small amount, routinely put aside some money. You can set up a special savings account for it, or simply find a great hiding place to stash it away until the holidays. Keep it separate from household and regular savings so that you know it has a specific purpose.
  2. Don’t spend it. The easiest way to save money. Don’t spend it. You might have what you need in forgotten recesses in your home. Look through the garage, attic, and closets for unused and unopened items from years past. You might find a blender your in-laws sent you that you never bothered to use. It also can be a great time to pass on a treasured family heirloom as a holiday gift. Consider giving homemade gift certificates for providing services such as babysitting, house cleaning, or dog walking. Gift cards for providing a special baked good when they choose can also defer cost until a later date.
  3. Cut wasteful spending. Do you habitually throw that celebrity magazine and candy bar in your cart at the grocery store? Take note of that kind of spending and stop. You can free up more cash for the holidays that way. Those little, unnecessary expenses add up to a lot. Every candy bar you don’t buy now can prevent you from swiping the credit card later.
  4. Set your spending limit. It’s important to take a hard look at your budget and decide how much money you have available to spend during the gift-giving season. When you are considering this amount, be sure that you only use money that you have set aside or extra money that you can find in your budget. It’s important to not plan on spending more than you have saved initially with a plan to pay it off later. When holiday shopping, try to stick to a cash-only system. Putting the gifts on a credit card makes it easier to overspend. Credit cards almost always have double-digit interest rates, and a $1,000 charge to a credit card for holiday gifts paid back at the minimum payment could end up costing you $1,800 or more.
  5. Make your list early and give it a thorough look. Who do you absolutely need to send gifts to, and who would appreciate a heartfelt card just as much. Providing gifts can also make others feel like they must reciprocate even if they can’t afford to, so be mindful of that as well.
  6. Do more DIY. Giving thoughtful homemade gifts can certainly cut down on cost. Starting now provides enough time to make those gifts and checks them off the box as done and ready to give.
  7. Research the best deals. Price out what you plan to purchase over the next few months. You may have a brick-and-mortar discount store close to home. But it’s worth checking online to see if there’s another that can beat its prices. You have time to search now. Bargain hunting will be a lot more competitive in a few months.
  8. Use email to your advantage. A Google account is free to set up, and you’re able to have more than one email. Create one specifically for your holiday shopping. Use it to subscribe to email lists at the stores you plan to shop at. Those pesky notifications might get annoying – but, buried in their promotional spam may be coupons, discounts, and free delivery services.
  9. Set Limits. Consider speaking with family members and close friends about a predetermined spending limit ahead of the holiday season. This is especially great for those doing gift exchanges. A price limit can help you, as well as others, stay within their means. If you normally draw names, do it early to provide more time to bargain hunt for that special item.
  10.  Track Your Purchases. Once you begin the holiday season, keep track of all your purchases. Bring your gift list, along with your budget sheet, with you on every shopping trip. As you begin to purchase gifts and spend money, be sure to subtract the amount from your running Christmas budget total. This will let you know how well you are sticking to your budget and will make it easier to adjust between categories if needed. Tracking your spending is the biggest key to sticking to your budget.

As crazy as it seems to think of the holidays right now, good planning and preparation can make those holiday cost a lot more reasonable.

FOOD SAFETY DURING THE HOLIDAYS

Posted on by Kylee Harrison

FOOD SAFETY DURING THE HOLIDAYS

By Alma Varela, FCS Agent

With the Holidays upon us, I am looking forward to all the traditional meals we get to share with our family. It is also a great time to review food safety to stay healthy during this time. Here are a few points to keep in mind when preparing food.

  • Handwashing
    • “Always wash hands with soap and warm water for 20 seconds before beginning food preparation, after handling food, and after using the bathroom, changing diapers, or touching pets.”
    • “Use disposable gloves to handle food if you have a cut or infection. Do not sneeze or cough into food.”
  • Surface and Utensils
    • “Harmful bacteria can spread throughout the kitchen and get onto cutting boards, utensils, and countertops causing “crosscontamination.” Keep raw meat, poultry, fish, and their juices away from other food — especially ready-to-eat food.”
    • “Wash cutting boards, dishes, and countertops with hot, soapy water after preparing each food item and before you go on to the next item.”
  • Kitchen Cleanup
    • “Use hot, soapy water and a clean dishcloth (or paper towels) to clean kitchen surfaces and wipe up spills.”
    • “Wash dishcloths often in the hot cycle of your washing machine.”

To learn more about storing food, cooking food safely, serving food safely, and transporting food please visit https://www.fsis.usda.gov/sites/default/files/media_file/2020-12/Kitchen-Companion.pdf .

Cardamom at Christmas

Posted on by Kylee Harrison

Cardamom at Christmas

By Nancy Honig

Every family has their traditional foods and flavors for the holidays. My mother was a bread baker, and the holidays found her making and giving away dozens of loaves. Recently my brother and I traveled to Cheyenne, Wyoming, to help my aunt continue that family tradition, as we made over 40 loaves of bread for a local fund raiser, she is a part of.

The bread we always make is called Pulla, and cardamom spice is its predominate flavor. Cardamom is a common ingredient in Eastern Indian cooking, but it is commonly used in baking in the Nordic countries, in Sweden, Norway, and Finland. It is used in traditional treats such as the Scandinavian Yule bread Julekake, the Swedish sweet bun Kardemummabullar, and Finnish sweet bread Pulla. I had grown up enjoying cardamom in bread during the holidays, but during my stay in Finland I grew to love its strong, unique taste, with an intensely aromatic, resinous fragrance.

Cardamom is used to a wide extent in savory dishes. Because I grew up eating cardamom in Finnish and Swedish breads, I assumed that cardamom was native to the Nordic region, and that is why it is so heavily used there. Instead, I found that the Vikings found cardamom in the bazaars of Constantinople and introduced it to Scandinavia. Others believe cardamom was brought to Scandinavia by the Moors, a Muslim population with Arab, Spanish, and Berber roots, that shaped elite European culture after establishing a presence on the Iberian Peninsula in the 8th century.

Today, Swedes consume 60 times as much Cardamom as Americans do, and 18 times more per capita than the average country, including it in mulled wines, fresh pastries, and stewed fruits. Despite its Indian origins, Swedes have found a way to make cardamom–and other non-Scandinavian spices–uniquely Swedish an apart of everyday traditions.

I don’t often share recipes here, but I thought others who love to bake might enjoy trying this delightful Finnish holiday bread. Enjoy!

 

Pulla

2 pkgs instant yeast

1/4 cup warm water (105-115 degrees F)

1/3 cup powdered milk

1 cup sugar

6 eggs

4 cups flour

1 cup soft butter

1 tsp. salt

1 ½ tsp. ground cardamom

1 cup warm water (105-115 degrees F)

4-5 cups flour

Combine 1/4 cup warm water with yeast and a pinch of salt. In mixer using a bread hook, mix powdered milk, sugar, eggs and first 4 cups of flour. Mix well and slowly add the soft butter, salt, and cardamom. Go back and forth between the remaining cup of water and the remaining flour. Add flour until it comes together and pulls away from the sides. You want it to remain a bit tacky and soft. Put in greased bowl and cover to raise until doubled (about an hour). Punch down, then divide into 4 equal parts. Divide each part into thirds. Roll those thirds into about 18-20-inch-long rolls and then braid. Place the braid on parchment paper on a baking sheet. Cover and let rise until double. Brush top with a whole egg wash and sprinkle with course sugar and slivered almonds. Bake at 350 degrees F. for 20-30 minutes until golden brown.

Poinsettia Tips For Success

Posted on by Kylee Harrison

Poinsettias present a yuletide challenge for plant enthusiasts

For the holiday season, consistency is the key to success

By Kylee Harrison

Poinsettia plants are a traditional Christmas plant found in many stores this time of year.  Many people present them as gifts to neighbors, co-workers and friends.  Once the holiday is over, the question becomes, “how do I care for my plant?”

The poinsettia is probably the most familiar form of a specialized leaf known as a bract. The bracts are bright red, and they surround the very small flowers, which are usually yellow. When shopping for a poinsettia, K-State Research and Extension horticulturist Ward Upham suggests looking for the brightest yellow flowers, as those tend to be fresher.

“Make sure that the green leaves are intact and straight, not drooping over. The bracts should be brightly colored. Check the undersides of the leaves for insects. The soil in the pot should be moist, but not waterlogged.”

Poinsettias are extremely sensitive to cold temperatures. Transporting the plant from the retailer to your home really is a do-or-die mission.

“Any temperature below 50° F for any length of time could damage the plant. Florists will often have a plastic sleeve over them — if you buy one from another retailer, it’s not a bad idea to put a bag over it. And then go from the store to your vehicle, and from your vehicle into the house.”

Place the plant where it can receive plenty of bright, indirect light. Avoid drafts — cold drafts, warm drafts, all of them. “A place near an outside door is just as bad as a place near an air vent,” Upham said.

Poinsettias prefer temperatures above 60° F, which is, of course, what most people prefer during the winter, too. Perhaps the most challenging tightrope to walk in terms of poinsettia care is water.

“They are sensitive to either over- or under-watering,” said Upham. “Too little water can lead to wilt, which can progress to leaf loss and possibly even some bract loss. Too much water can cause root rot, and that’s just as bad.”

To avoid watering too soon, stick your finger down into the soil, about half an inch; if the soil is moist, it’s fine. Dry soil means the plant needs water, and it needs to be saturated.

“When you do water, pour on enough so that you see water draining out of the bottom of the pot,” Upham said. “If you have a tray or saucer underneath, discard any water that collects there.”

“Many poinsettias are sold with decorative foil surrounding the pot. You’ll need to make a hole in the bottom of that foil so that that water can flow into the saucer or tray.”

Following these instructions, your poinsettia should last several weeks. While it is possible to keep a poinsettia going from year to year, Upham warns that the blooming process is very challenging, even for the most experienced plant enthusiast.

“Assuming your poinsettia survives the summer outdoors, the real work begins in September. Poinsettias need 12 hours of absolute darkness, every night, for about six or seven weeks. That means putting the plant in a closet, and covering it with a cardboard box with all the seams taped over.”

“Because of that, most people just toss them out in January or February, and buy another one next year.”

Black Friday Shopping on a Budget

Posted on by Lacey Noterman

By: Kristin Penner, Family Resource Management Extension Agent

As the Holidays are quickly approaching are you starting to plan for your holiday shopping?  Black Friday shopping is one of the most popular shopping day/days of the year, but it can also lead to financial strain for some.

Due to Covid 19 Black Friday will look a little different as sale prices have already started hitting in-store and online.  The pandemic does not seem to be discouraging Americans from spending this year, this could be due to the popularity of online sales.  According to Small Business Trends 42% of Americans plan to spend $500 on Black Friday Sales.

Continue reading “Black Friday Shopping on a Budget” →