Eat a Rainbow of Foods for Your Health

Eat a Rainbow for Your Health

I have written about the benefits of eating fruits and vegetables in the purple or blue color range. What about the other colors? Research is bearing out the health benefits of eating a rainbow of colors. Many health benefits simply cannot be obtained by taking supplements. And of course fresh is best. The next best choice would be frozen since many fruits and vegetables are flash frozen at the farm site ensuring optimum freshness and retention of nutrients. According to information found in the Steps to Health curriculum for North Carolina Extension, ”No single food is better than any other. They all work together in synergy. When food digests, synergy happens as two or more nutrients combine to do what neither could do as well by itself.” Specific colors and their associations are as follows: Red is found in delicious strawberries, tomatoes, radishes, watermelon, and apples. Red fruits and vegetables have important properties that fight against cancer, memory loss, heart conditions, and urinary tract problems. Blue and purple also help with cancer prevention, heart conditions, and memory loss. It seems that prevention of heart problems and cancer are primary benefits of eating a colorful diet. Yellow and orange, found in carrots, squash, cantaloupe, peaches and corn also are important for these two conditions in addition to helping with one’s immunity. Our mothers have told us for years to eat our greens. Most of them knew that green fruits and vegetables were good for us, they just did not know specifically why. Green is the color that helps our vision, bones, teeth, and immune system also. The last color to be discussed is white or tan and the fruits and vegetables that fall into this category. Here we have our potatoes, mushrooms, pears, onions, turnips, and garlic. These foods help with cholesterol levels and high blood pressure. I seriously cannot think of a health condition that is not discussed here except maybe diabetes. According to the February edition of Diabetes Forecast, “Eating a diet high in potassium may help stave off type 2 diabetes, according to a large study. Potassium is an essential mineral (found in foods like bananas and prunes) that is believed to stimulate the production of insulin, the blood glucose-lowering hormone that is deficient in people with diabetes. Participants with the highest potassium levels at the start of the study were 64 percent less likely to develop type 2 diabetes in the following 17 years than those with the lowest levels.” Taking responsibility for our own health is everybody’s business and to be healthy is not rocket science. It does not even require a lot of money. It simply takes a little planning. Eat a rainbow of colors!

Teresa Wiley
FCS Agent

Seasonal Affective Disorder

Seasonal Affective Disorder: Winter Blues

This has certainly been a winter to remember. We have had colder temperatures, more snow, and more cloudy days than usual. No wonder that many of us are suffering from the Winter blues. A more severe form of the winter blues is called seasonal affective disorder. This condition affects women more than men, generally starts in the fall, and lasts until spring. Many medical professionals believe that the lack of sunlight is the culprit. We leave for school and work before the sun is up and we get home just as the sun is setting. We would do much better with the winter blues if we could force ourselves to brave the elements and go for a daily walk. A brisk walk outside in the sunshine for at least an hour is recommended. People with winter blues tend to crave more carbohydrates, particularly sweets, and hence gain weight. They sleep more and have less energy. Are there other factors that contribute to our feelings of malcontent during these long cold winter days? I, for one, suffer the blues when my gas tank has to be refilled and it’s not even February! I heartily agree that more exercise outside would help. However, many of us do not have jobs that allow us to exercise during the hours of sunlight. It is extremely difficult for me to discipline myself to go for a walk during my lunch hour, especially if it is extremely cold outside. Even forcing myself to go to the gym is hard when it is cold and dark when my workday is done. I think that understanding the problem is a step in the right direction. If the sun is shining make an effort to get outside. Bundle your children up and get them out in the sunshine also! There are probably a number of families out there suffering from cabin fever. The first snow is a novelty and children generally have a great time playing in it. However, once they get cold and wet, the fun is over. Then by time we are into multiple snows, the fun is gone. It should be no surprise that people who live near the equator rarely suffer from seasonal affective disorder. They have mostly warm, tropical sunny days. I’m feeling the need for a tropical vacation- too bad my propane tank got to the checkbook first.

Teresa Wiley
FCS Agent

Using Auxillary Heating

Being snowed in with my backup propane space heater working full time made me pause to think about safety issues using such auxiliary heaters. According to a publication entitled “Space Heater Safety: Using Kerosene and Propane” by Sonja Koukel, Assistant Professor of Extension in Alaska, kerosene and propane space heaters can be used safely with a little good sense information. Most of us are probably aware of burn issues but less is known about the danger of carbon monoxide poisoning. Carbon monoxide is a colorless, odorless gas that interferes with the oxygen availability throughout the body. Even low levels of CO will cause fatigue and chest pain in people with
chronic heart disease. As exposure to this gas increases, one may experience drowsiness, nausea, headaches, vomiting, confusion, and disorientation. A high level of exposure can result in loss of consciousness and even death. If you are using a heater that is not vented, do not close the door to the room in which it is being used. Some sources recommend that you open a window just a tiny bit to allow fresh air to circulate in the room and dilute any dangerous gas levels. “Propane is a cleaner fuel than kerosene. When burned, it emits ultra-low emissions of carbon monoxide. However, unvented propane space heaters still require proper ventilation from outside air,” states Ms. Kookily. Then there is the inconvenience of power outages during snow and ice storms. Many people have already inspected their generators in the event of losing power. Using a gasoline-powered generator can also be dangerous. Never use a generator in a closed or partially closed off area. The levels of CO can build up very quickly. Since the gas is colorless and odorless, a dangerous situation can happen before danger is even suspected. It is important to remember that CO buildup can happen with extended use of a generator even if you think that proper ventilation is in place. For this reason, the generator should always be located outside and away from windows, doors, and vents that could possible draw the gas to the inside. In Cherokee County, many people enjoy gas logs. However, since there is not a natural gas line in the county, gas logs are also powered with propane gas. It is much safer to have vented gas logs as opposed to the ventless logs if you have a choice. Propane does have an odor added to it since it is an odorless gas. Thus, a technician should be called if you smell gas in your home to make sure that you do not have a leak. Thus, with all of this winter weather, just take a little time to be extra cautious.


Teresa Wiley
Family and Consumer Science Agent

2011 New Year's Resolutions

Have you ever wondered why some New Year’s resolutions only last a few weeks or days? It seems that health and finances may be two important motivators. Consider the resolution that many make to quit smoking. It is often a life threatening illness such as emphysema that makes the resolution easier. Breathing becomes an issue. Financial motivators also make a change easier. In the example of smoking, consider the cost of smoking. Over a thousand dollars can be saved in one year smoking is kicked. What about the number one resolution to lose weight or become more physically fit? A number of health problems can be improved with the loss of excess pounds. Everything from high blood pressure to diabetes is often improved with losing excess pounds. On the financial side, insurance premiums may be affected by being overweight. Research bears out the fact that chronic health conditions are related to being overweight. Since everyone can relate to health and finances, maybe this is the angle to take in order to make your resolution stick and become a lifelong change. Smoking and weight loss have already been addressed. What about other popular resolutions? Relate them to health or finances and see if that makes a difference. Maybe you are not overweight but your eating habits leave much to be desired. The first bad habit that comes to mind is the habit of excess salt in our diets. We do need some salt but only one-teaspoon a day! We can easily get that in food without adding any to cooking or at the table. Be prepared if you decide to make this small, but extremely important change to your diet. Your food will taste very bland for a few weeks but your body will make the adjustment if given the opportunity. There is a popular snack food company that just released their new line of snacks made with all natural ingredients. I will be interested to see how the improved snacks address the financial aspect with the health benefits taken care of. It is interesting to me how some foods that have less fat, less sugar, less sodium, etc. are often more expensive. Why is this? Does it really cost more to remove or substitute chemicals for natural products? I love potato chips and may put them back in my list of healthy snacks if the sodium and fat issues are resolved without tripling the cost. Even the president of our country is battling the smoking issue. In the latest news it is reported that the president has now been smoke free for nine months. I guess he sees the health and financial benefits of making this change.

Teresa Wiley
Family and Consumer Science Agent

Decorating with LED Lights

Thanksgiving weekend is often the customary time for putting up the Christmas tree. Each family has their own traditions for this family event. Many love the yearly pilgrimage to select and cut their own tree. The specially selected tree fills the house with that wonderful evergreen Christmas scent. Other families have opted for the artificial tree for many reasons. It is generally less of a fire hazard and will outlast the fresh cut tree. If purchasing a live Christmas tree, be careful. Many of those trees will have been cut for over a month by the time Christmas arrives. Regardless of the kind of Christmas tree, the decorations are very important. There is the family treasure tree, which features little ornaments that your children have made in school each year. The fact that they become ragged and worn only adds to their special appeal. Some families put up several trees each year. There is the family tree and maybe a theme tree in another room. The possibilities are endless. Before electricity, candles were actually put on the tree on Christmas Eve. Talk about a fire hazard! There are different schools of thought about Christmas tree lights. Do you prefer white or colored lights? In recent years we have a new kid on the block- LED Christmas lights. While these lights are a bit more expensive than the traditional mini lights, they will last much longer. The old incandescent lights only last about 2,000 hours while the LED bulbs will last for 100,000 hours or more. If you have ever felt the frustration of a string of lights that are partially burned out due to one bad bulb, then you will appreciate these LED lights even more. The LED bulbs do not have filaments. Hence, they will not burn out. They are virtually indestructible even if you accidently step on the string of LED sights. If you still are not convinced, consider the fact that they are so much more energy efficient. They use 90% less energy than the incandescent lights allowing you to save on your electricity bill. Many of us have made the leap to the CFL light bulbs. These compact fluorescent light bulbs can be recognized by the swirl. According to the TVA, “Compact fluorescent light bulbs (CFLs) are a good choice for home lighting because they use less energy than incandescent bulbs, produce the same light output, and last up to 10 times longer. Each bulb can save $40 or more in electricity costs over its lifetime.” If you are looking to update your Christmas tree this year, the brighter LED lights may be just what you need to lessen your own carbon footprint on the planet.

Andrews Middle School Students Learn the Importance of Moderation and Portion Control

Andrew’s Middle School hosted a health fair on Thursday, November 18, 2010.
Teresa Wiley, the family and consumer sciences agent for the Cherokee County Cooperative Extension Service presented a program on nutrition for approximately 140 students in grades 6 through 7. The first part of the program emphasized the importance of eating healthy foods and healthy portions. The second part demonstrated how students could enjoy a healthy snack if they practiced moderation and portion control. One assistant from the group was selected to help prepare a cake in a mug using a microwave oven. Even though the group was only allowed to sample a “micro smidgen” of cake, they seemed to enjoy the demonstration.

Picture #1 Skyler Griffin, 8th grade student
Picture #2 Morgan Mashburn, 6th grade student

Start Your Christmas Planning Now

It is hard to believe that some are packing away their cornucopias and putting up the Christmas trees before we even celebrate our Thanksgiving holiday! Of course retailers start with Christmas in October before Halloween. With a sluggish economy it is imperative that retailers start early in attempts to stay in the black with Christmas retail sales. Black Friday has traditionally been the Friday after Thanksgiving. I am even seeing ads for Pre-Black Friday sales. Getting a head start on Holiday shopping is always a good idea. If you can save money in the process, then this is a bonus. Many of the mail order companies offer incentives such as free shipping from now until Christmas. Thus, the Christmas frenzy has officially begun. In order to keep your sanity and enjoy the holidays, it is not too early to draft a plan. It is the last minute details that often add the stress. Divide your “to do” list into the following: gift list, food, decorations, wrapping, cards and shipping.
Gift list – Is it possible to trim a few names off the list? Most of us could certainly trim the number of gifts that our children receive. My sister’s friend had a novel idea. She told her children that Jesus received three gifts, so that is the number of gifts that her children will receive.
Food – If you traditionally prepare a meal for Christmas, what are the foods that can be prepared ahead of time and put in the freezer? Things like cornbread for the dressing could be made ahead of time.
Some goodies such as candied pecans could also be made in advance.
Decorations – Sometimes the process is more enjoyable if you don’t try to do it all at one time. Select one day for the outside and window decorations. Unpack the Christmas tree decorations and check the lights if you don’t use a pre-lit tree. Then, on another day put on the Christmas music, heat the cider and decorate the tree with all the family members who wish to help.
Wrapping – If you were real thrifty, you purchased wrapping supplies last year when they were marked down to half price. Wrapping a few gifts each week helps. I tend to get a little sloppy with the wrapping if I wait and wrap all of my gifts at one time.
Cards and shipping – Check with the Post Office about dead lines for shipping and your cards. This is usually a holiday chore that can be crossed off at least a week before the actual holiday. “Same day shipping” may or may not happen.
Once I have my Thanksgiving feast I will make my lists and get ready for the holidays!