Many desserts contain copious amounts of sugar and fat. While both of those things are delicious, they are known to contribute to heart disease. Fear not, there are still ways to enjoy something sweet after a meal while being heart healthy. This includes limiting sugar and fat and increasing the number of fruits, vegetables, and fiber. Below are a couple recipes that are heart healthy AND delicious!

With summer slowly coming to an end, you might find yourself with some extra watermelon that needs to be used up. Watermelons are large and sometimes you do not know what to do with it all. There are many different things you can do to enjoy this juicy fruit. We don’t want to waste such a great source of Vitamins A and C, potassium, and amino acids. The recipes below are super easy and will help spice up the way that you enjoy this summertime fruit!

Lead exposure to children can lead to various health complications. However, many parents do not realize exactly how their children are exposed to lead in their daily lives. The most common source of lead exposure occurs in homes that were built before 1978. In those homes, lead-based paint was often used along with lead water pipes. Today, lead is still found in many toys and jewelry. Since it is so likely that a child will face exposure at some point in their life, it is important for parents to understand the symptoms, testing process, as well as ways to lower their child’s lead levels.

Because children often will not present with symptoms of high lead levels, you should have your doctor order a blood test for your child if you believe that they may have significant exposure to lead. Health effects of lead exposure include brain and nervous system damage, slow development, learning and behavior problems, and hearing and speech problems.

To lower your child’s blood levels, the first thing you should do is plan with your doctor to assess their developmental progress. Then, you should determine the source of lead exposure. By doing both of these things, you will be able to prevent further exposure and identify early indicators of high lead levels. The best way that a parent can reduce blood lead levels in their child is by changing their diet. Introducing a diet high in iron, calcium, and vitamin C helps to lower blood lead levels.

Here is a list of food/ingredients that would be beneficial to include in your diet!

• Calcium: Milk, yogurt, cheese, leafy green vegetables (spinach, kale, broccoli, etc.)
• Iron: lean red meats, beans, peanut butter, most cereals
• Vitamin C: oranges, green and red peppers, 100% fruit juice

Written By: Sierra Troutman

Sources: https://www.cdc.gov/nceh/lead/overview.html

https://www.cdc.gov/nceh/lead/prevention/health-effects.htm

https://www.cdc.gov/nceh/lead/docs/5things-508.pdf

Traveling with kids can be a handful, especially when they are hungry. While you may feel inclined to grab a quick soda or greasy food from a gas station, it would be much better to start your vacation off right with the proper nutrients! By packing smart snacks, you can make your trip much easier and save money! Here are some helpful tips for the types of foods, snacks, and drinks you should pack for your family trip!

First, make sure not to pack snacks with empty calories! Instead, pack foods that are rich in nutrients like protein, fiber, and healthy carbohydrates. Foods like nuts, dried fruits, fresh fruits, nut bars, peanut butter, popcorn, or whole grain pretzels/crackers would be great sources of these nutrients!

Also, it is a good idea to take a cooler with icepacks to ensure that cold food is stored safely at a temperature below 40 degrees. In this cooler, you could store yogurt, hummus, and guacamole, as well as sliced fruits and vegetables.

Finally, it is important to pack plenty of water! Drinking a lot of caffeinated beverages can negatively affect your sleep once you arrive at your destination. If you think that you will need a flavored drink, try to add some lemon or lime to your water. If you need something more flavorful than that, pack a bottle of iced tea with sprigs of mint or slices of lemon or cucumber.

Written by: Sierra Troutman

Sources:  https://www.eatright.org/food/planning/away-from-home/smart-snacks-for-your-trip

Blueberries are typically a summertime favorite, and there are many ways that you can incorporate them into your daily meals! While some may enjoy them straight out of their container or off a bush, others may wish to try new recipes. Blueberries contain many vitamins that are a necessary part of your diet.

Here are some delicious recipes to display some of the ways that you and your family can enjoy blueberries!

Dairy is something that is used in a lot of recipes. Being lactose intolerant is a very common issue that many people face. You may also have a dairy allergy or many other reasons why you or someone in your family can’t eat dairy. It can be difficult to find meals that don’t contain any dairy ingredients and are still delicious. Today, we are going to give you a few recipes to try that are easy and dairy free!

Whether your goal is to make a meal last longer or to reduce your food waste, it is really helpful to know how to safely store different types of food in the pantry, refrigerator, or freezer. Following proper leftover safety guidelines can help you make the most of the food you buy while still avoiding any spoiled food or foodborne illnesses.

In order to help individuals understand the storage rules for many different types of food in a way that is convenient and easy to understand, the USDA created the FoodKeeper app to cover every available food and its storage life. You can use the FoodKeeper website or download the app for free at an Apple or Android app store.

Below is a comprehensive, summarized list of different leftover storage times for the refrigerator and freezer:

Added sugar, as the name suggests, refers to sugars and sweeteners that are added to foods when they are being processed and packaged. This does not include sugar that is naturally occurring in food, such as fruit. Below is a list of common sources of added sugar as determined by the USDA MyPlate:

Most prevalently, added sugar can increase the risk of dental cavities in children and adults. High intake of added sugar has also been associated with type 2 diabetes, heart disease, and certain cancers in the long term. Great ways to reduce the added sugar in your child’s diet is to properly scan nutrition labels on packaged foods for the above sources of added sugar. Additionally, sugary drinks can be substituted with milk or water flavored with fruits and herbs. Perhaps the easiest way to reduce added sugar intake is to cook food at home instead of buying packaged foods – so that you know exactly what goes into a meal. Below is a recipe that demonstrates how fruits can be used for natural sweetness in order to reduce added sugars:

What is a better poolside snack than chips and salsa? It’s a light snack that is easy to grab on the go. Salsas can be made with many fresh ingredients that are packed with nutrients for your body.

Here are some great recipes for summer salsas!