By Flor De La Garza

Although the Texas heat continues, summer is quickly coming to an end. While summertime may steer most of us into unusual schedules,  August is the busy month when we try to get back to a daily routine and prepare for the “back-to-school” rush. Unfortunately, unhealthy eating patterns are often paired with busy schedules. When planning for the fall season, don’t forget to plan for healthy food choices. Understanding nutrition labels and using the USDA “My Plate” guidelines can lead you to choose healthier meals for yourself, your children, and family!

Understanding Nutrition Labels:

As of 2016, the FDA approved a new Nutrition Facts label for packed foods. This new nutrition label aims to make it easier to make better and healthier food choices. Most large food packaging manufacturers are required to adapt their products to the new labels, but smaller manufacturers have until 2021 to fully comply with this new regulation. (See an example of the new label below.)

There are six main parts to the label: 1) serving size, 2) calories, 3) saturated fats, 4) added sugars, 5) sodium, and 6) nutrients.

The “serving size per container” tells you how many portions are included in the container. This is important because if there are supposed to be three servings per container, and you eat the whole thing – then all the nutrition facts, such as calories, triple. Paying attention to calories consumed makes a big difference whether you are trying to lose, maintain or gain weight.

The type of fat, the amount of added sugars, sodium, and the different nutrients in a serving size help you understand whether the item is healthy or not. When determining the value of these three categories, the percent daily values (%DV) can indicate if the category is low or high for the serving size. If a category has a %DV that is “5% or less” it is classified as low and if it is “20% or more” it is classified as high. Therefore, within the food consumption in one day, it is advised to not go over 100% for fats, sodium, and added sugar and it is encouraged to reach 100% of the nutrients.

Source: https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-facts-label

Using USDA MyPlate Guidelines:

Using the MyPlate guidelines can help you make sure you are eating a healthy variety of foods. MyPlate is composed of five main food groups: fruits, vegetables, grains, protein, and dairy. Incorporating vegetables and fruits to fill up half of your plate for breakfast, lunch, and dinner can increase your vitamins and minerals intake while decreasing your caloric intake as most fruits and vegetables are low in calories. When one has a small rush of cravings between lunch and dinner time, a small piece of fruit can satisfy as a snack or dessert. As stated last month, all fresh, frozen, canned, and dried fruits and vegetables count towards your MyPlate guidelines!

When choosing your grains, choose whole grains that are listed as the first of second on the ingredients list. Oatmeal, popcorn, corn tortilla, whole-grain bread, and brown rice are a healthy alternative to incorporate in one’s grain consumption. When choosing healthy alternatives for dairy, low-fat, fat-free, or non-dairy calcium-fortified products can taste just as good as regular whole-fat dairy products. Many have the perception that meat is necessary to complete a meal. However, not all meats are healthy because of the high-fat content. Opting for lean meats, such as turkey, chicken, and seafood, and plant-based protein, such as beans, peas, unsalted nuts, seeds, soy products, and eggs can complete the protein component of MyPlate.

Source: https://choosemyplate-prod.azureedge.net/sites/default/files/tentips/mini_poster.pdf

Recipes

This month we have three easy recipes! The recipes come from the USDA – “What’s Cooking?” website. Below are some easy recipes that can serve as a lunch or dinner option for you or your children. They are simple, quick, and healthy!

Chicken Salad and Peach Sandwich

Ingredients

• 4 slices of whole grain bread
• 1/2 cup cooked chicken (diced)
• 1/2 cup canned peach slices (drained and diced)
• 1 small celery stalk
• 1/2 cup apples (Fuji, Gala, or Braeburn)
• 1 small onion
• 1 1/2 tablespoons mayonnaise (nonfat)
• 1 tablespoon chopped walnuts

Directions

1. Mix together the chicken, apples, peaches, celery, onions, walnuts and mayonnaise in a small bowl.
2. Spoon mixture onto 2 slices of the bread.

Falafel with Yogurt Sandwich

Ingredients

• 1 cup dry garbanzo beans (chickpeas, sorted and rinsed)
• 3 cups water
• 1/4 cup oil
• 1 garlic (clove, crushed)
• 1 onion (medium, chopped)
• 1/3 teaspoon parsley (1 sprig or about 1 teaspoon, chopped)
• 1/4 teaspoon salt
• 2 teaspoons lemon juice
• 1/3 teaspoon hot pepper sauce
• 1 cup plain yogurt (low-fat)
• 1 onion (medium, chopped)
• 4 Whole Wheat Pita bread (pockets)
•   Flour to sprinkle
•   tomatoes, sliced (optional)
•   lettuce (optional)

Directions

1. Put beans and water in large pot and soak by the overnight or quick-soak method.
2. Cook until tender, about 2 hours. Add more water if necessary. Drain.
3. Slowly heat oil and sauté garlic and onion until tender (5 to 7 minutes).
4. Mash cooked beans, sautéed vegetables, parsley, salt, lemon juice and hot pepper sauce until smooth.
5. With floured hands, form ovals with bean mixture (about 1/4 cup each). Roll in flour.
6. Fry falafel, with the remaining oil in skillet, until golden brown. Drain on paper towel.
7. Combine yogurt with remaining onion.
8. Serve falafel in pocket bread topped with yogurt.

Chicken Salad

Ingredients

• 1 can canned chicken (drained, about 12 ounces)
• 3 tablespoons mustard
• 2 tablespoons honey
• 1 cup apples (diced)
• 1⁄4 cup raisins
• 1⁄4 teaspoon black pepper
• 2 tablespoons parsley or cilantro (chopped, optional)

Directions

1. In a large bowl, combine chicken, mustard, honey, and apples. Mix well.
2. Sprinkle raisins and pepper on top of salad. If using parsley or cilantro, add that too.
3. Serve on a lettuce leaf or on a slice of homemade bread.

Flor De La Garza is currently pursuing a Master of Public Health degree at Baylor University. She is completing her summer practicum with Texas A&M AgriLife Extension Service in McLennan County and is working with the Better Living for Texans program. Flor is originally from Denton, TX. and has lived in Waco for about four years now. She especially enjoys learning how Waco’s organizations are working together in collaborations to reach the overall goal to improve the health and quality of life of McLennan County residents! In addition, she loves Cameron Park hiking trails, the local restaurants and food trucks!

The Act Locally Waco blog publishes posts with a connection to these aspirations for Waco. If you are interested in writing for the Act Locally Waco Blog, please email [email protected] for more information.

(As I’m sure most of you probably know, one of our Prosper Waco community goals is “McLennan County residents will live healthier lifestyles and access the best available care.” With that in mind Act Locally Waco is teaming up with Better Living for Texans to bring you a monthly blog post full of tips for healthy living. For more of the posts in this series, click here: Better Living for Texans.– ALW)

By Lindsey Breunig

Summertime is here! You might be free from the classroom or still stuck in the office, but we cannot hide from the fact that with summertime comes higher temperatures. Recently I have found myself turning the fan on or up to combat the heat. As Texas begins to warm up, we need to protect our bodies from the hotter temperatures. Keep safe by remaining hydrated which means we are replacing water that has left our bodies. Today the focus is water because what better way to replace water than with water!?

Plain and simple water is critical to our overall health. It is widely accepted that humans can survive for more than a month without food, but only a few days without water. Water helps transport nutrients to working muscles, while also transporting waste products through urination, perspiration, and bowel movements. Water also helps digest our food and lubricates our joints, organs, and tissues, and protects your spinal cord and other sensitive tissues. Additionally, water keeps your temperature normal, so no wonder you need more water during the summer season! As temperatures begin to increase let’s think of ways to get more water in our diet.  

While sweet drinks are delicious, it is better to choose water instead of sugar-sweetened beverages. This helps in preventing cavities and with weight management. Substituting water for one 20-ounce sugar sweetened soda will save you about 240 calories.

If you enjoy the sweet side of sodas try switching to 100% fruit juice. To reduce even the natural sugar, try to mix the juice with water. Now, before you call me crazy, (trust me it has happened) try by adding just a little water. For example, start with a ratio of ¾ juice to ¼ water – it might not taste as sweet, but you can slowly work your way to less juice and more water. Before you know the flavor is still there, sugar is reduced, and you have saved money!

If you enjoy the fizz of sodas try switching to sparkling water. There are many brands and flavors on the market but try the plain and add your own sweet flavor. Something I have done is add a splash of juice or frozen fruit that will infuse the drink. You may have seen the drink infusers at the store or online which take water to another level by adding new flavors to plain or sparkling water. When using plain water, you can let the fruit infuse over a couple hours. Think of your favorite juice combos and try to recreate! Some fruit and veggie combos to try are below:

1. Strawberries + Kiwi + Cucumber

2. Cucumber + Lemon + Lime

3. Orange + Lemon + Lime

4. Raspberries + Lemon + Mint

5. Blueberries + Lemon

In addition to drinking water, we can also get water through the foods we eat. Eating foods with high water content adds volume but minimal calories to the diet. Foods with high water content promote a feeling of fullness. Fruits and vegetables are two food groups that have generally high-water content.

Fruits that are high in water content are: watermelon, citrus fruits, grapes, apples, papaya, and strawberries. Vegetables that are high in water content are: carrots, bell peppers, lettuce, tomato, cucumber, squash, and broccoli. Did I mention a favorite? Great, stock up for the summer!

This month we have two refreshing fruit and veggie drinks to try from the Texas A&M AgriLife Extension’s Dinner Tonight program! (https://dinnertonight.tamu.edu/) The below recipes will be more flavorful than infused water but full of natural sweetness (0 grams of added sugar). Check them out and this summer, hydrate, hydrate, hydrate!

Aguas Frescas Watermelon and Lime (https://dinnertonight.tamu.edu/recipe/aguas-frescas-watermelon-and-lime/)

Ingredients:

• 5 cups seedless watermelon cubed
• 3 cups water divided
• 5-6 mint leaves
• 1 lime sliced for garnish
• 1 cup Ice

Instructions:

1. Combine watermelon, 1 cup of water, and mint leaves into a blender untill liquefied.
2. Pour the watermelon mixture into a 2 quart pitcher, add 2 cups of water and ice, stir together.
3. Garnish the drink with thinly sliced lime rings and enjoy.
4. Serve or store in refrigerator up to 2 days.
5. Tip: Use a strainer when pouring the liquefied watermelon into the 2 quart pitcher for a thinner consistency.

Aguas Frescas Cucumber and Lime (https://dinnertonight.tamu.edu/recipe/aguas-frescas-cucumber-and-lime/)

Ingredients:

• 2 medium Cucumbers peeled and sliced
• 5 cups water divided
• 1 Lime with peel wedged
• 1 cup Ice

Instructions:

1. Combine cucumbers with 3 cups of water in blender until liquefied.
2. Using a strainer over the mouth of a 2-quart pitcher, pour half of cucumber mixture slowly to strain the liquid.
3. Add the wedges of a lime to the other half of cucumber mixture in blender. Blend together for a few seconds until chopped up into medium pieces. **Note: Blending the lime longer or into smaller pieces may give a bitter taste.
4. Pour the remaining mixture over strainer.
5. Add 2 cups of water and ice into the pitcher and stir well.
6. Serve or store in refrigerator up to 2 days.

Lindsey Breunig is a graduate of Baylor University and currently works as the Better Living for Texans Educator for the Texas A&M AgriLife Extension Service. She is originally from Grapevine, TX and now calls Waco home. Here in Waco she loves to venture out to Cameron Park, visit the local Farmers Market, and try out the awesome eateries in Waco. If you see her and hear a loud bark, that’s her pup Lucy just saying hello.

The Act Locally Waco blog publishes posts with a connection to these aspirations for Waco. If you are interested in writing for the Act Locally Waco Blog, please email [email protected] for more information.

By Lindsey Breunig

Summer time is approaching, Waco is starting to heat up, and so is the grilling season! From local parks or in your own backyard, grilling out can be a tradition that brings together family and friends. Not only is grilling out a social experience but grilled meals are tasty, healthy, and economically friendly. Weather permitting, grilling gets family and friends outside, and gives you an opportunity to encourage physical activity. Rather than sitting around and waiting, use the grilling time as an opportunity to throw the softball, kick a soccer ball, or bump the volleyball. Additionally, lawn games are cheap, easy to transport, and suitable for all ages. Participating and moving around while grilling will help increase one’s strength, endurance, balance, and flexibility – all while a delicious meal is being made! 

Not only does grilling out create quality time with friends and family but it is a low-fat cooking option for a variety of foods and colors on your plate. Most of our favorite foods can be grilled. This includes beef, chicken, fish, pork, and even your favorite fruits and vegetables. Grilled fruits can be delicious additions to a main dish or even desserts. Be creative and let the children pick their favorites to try out. When grilling fruits it is important to keep an eye on the grill as fruits cook quickly. In fact, you might find that even your pickiest eaters will enjoy their vegetables after the foods are grilled! To prevent sticking, it’s helpful to brush fruit lightly with oil. Interested in grilling some veggies? Here are some quick instructions:

Ingredients:

• 2 tablespoons of vegetable oil
• 2 garlic cloves (finely chopped)
• Any mix of your favorite veggies (for example: corn, eggplant, zucchini, onions, or peppers)

Directions:

1. Mix the oil and garlic in a large bowl before adding and tossing the vegetables. (For easy clean up you can use a gallon size bag)

2. Place the vegetables on a broiler pan or grill. Cook for 10 minutes, turning twice until the vegetables are tender.

3. Place the vegetables on platter and enjoy!

There are also economic benefits to grilling. Grilling outside will help lower high summer electric bills by not raising the inside house temperature.  Grilled food makes great leftovers for the next day. Leftover meats are great in lettuce-based salads and leftover vegetables go great with scrambled eggs. Try making a tasty grilled chicken salad by adding corn, black beans, tomatoes, cilantro, lettuce, and salsa with your left-over grilled chicken. Dice the chicken up and mix with the other ingredients!

Grilling can be dangerous without taking the proper safety steps.  There are an ample number of opportunities to teach family and friends about food safety while out grilling. For example: using separate plates for raw and cooked meats to avoid cross-contamination. Use tongs to turn solid pieces of meat to avoid cross-contamination and keep the juices of the meat inside. Tongs will keep your hands safe but also remember to keep your hands clean and away from the hot grill or flame. Heat the grill for 10-15 minutes before adding food so foods will be seared instead of steamed or baked. Finally, assure your food is safe to eat by cooking your food to the minimum internal temperature throughout. Use a food thermometer (not your eyes) to make sure meats are fully cooked. Beef, pork, veal, and lamb (steaks, roasts, and chops) should be cooked to a minimum internal temperature of 145 degrees, while ground beef, pork, and veal should be cooked to a minimum temperature of 155 degrees. All poultry should be cooked to a minimum of 165 degrees.

Whether you use a gas, charcoal, or electric grill, it is important to follow the operating directions carefully and keep your grill in a safe place to avoid accidents. To help get the most out of your grilling experience remember to clean your grill before cooking. To clean your grill, remove the grates and wash in hot, soapy water. Scrub off any food particles or drippings with a brush or scrubbing pad. Rinse with clean water and air dry. Remember to remove and clean, or replace, the drip pan. Clean the outside of the grill with hot, soapy water and rinse clean. Follow the manufacturer’s instructions for cleaning the burners and interior of the grill.

Create safe habits that friends, family, and even children know, and you will be one step closer to a great day grilling out. Below is a graphic from the Centers for Disease Control and Prevention that you can share with friends and family! Happy Grilling Season!

Lindsey Breunig is a graduate of Baylor University and currently works as the Better Living for Texans Educator for the Texas A&M AgriLife Extension Service. She is originally from Grapevine, TX and now calls Waco home. Here in Waco she loves to venture out to Cameron Park, visit the local Farmers Market, and try out the awesome eateries in Waco. If you see her and hear a loud bark, that’s her pup Lucy just saying hello.

The Act Locally Waco blog publishes posts with a connection to these aspirations for Waco. If you are interested in writing for the Act Locally Waco Blog, please email [email protected] for more information.

By Kelli Niemeier

Spring, egg hunts, candy, bunnies, and delicious family meals. These festive events are the hallmark of the month of April. With Easter coming up soon, it is important to remember some important food safety techniques to have a safe and happy holiday! A report by CNN News stated that Americans are “egg-spected” to purchase about 180 million eggs for consumption or decoration during the Easter season. That’s a whole lot of eggs! So, let’s get crackin’ on important things to remember when buying, storing, and cooking all those eggs!

Buying Eggs

When you’re buying eggs at the grocery store, always check the carton before you put it in your cart. Why? Bacteria from dirt or chicken droppings on the outside of the shell can enter the egg through cracks that are sometimes too fine to see. Before you purchase eggs, there are several steps to consider:

• Open the carton and check the eggs look clean and are not cracked before purchasing.
• Buy only eggs that are sold from a refrigerator or refrigerator case.
• Do not switch eggs from one carton to the other. Eggs are labeled according to the U.S. Department of Agriculture (USDA) with the location the eggs were processed. If you switch the eggs, you won’t know where the eggs are from or how they have been stored and handled.
• Check the expiration date and/or sell by date of your eggs before purchasing. The three-digit code after the plant number is the Julian Date of Pack. This number indicates the consecutive date of the year on which the eggs were packed. Example: Jan 1 = 001, July 1 = 182, and Dec 31 =365.

Following these tips before purchasing will ensure that you are buying eggs that will remain fresh!

How Long Should I Keep Eggs?

After you purchase your eggs, refrigerate the eggs in their original carton. Place the carton in the refrigerator, rather than in the door. For best quality, use your eggs within 3-5 weeks of the date you purchased them. Just because the ‘sell-by’ date has already passed does not mean your eggs are not safe to use. You may have heard of the tip to put your egg in a bowl of water to see if it is still fresh. You can simply add water to a bowl (enough to submerge an egg completely) and place it in the water. A fresh egg sinks, whereas an older egg will float. As time passes, eggs develop tiny pockets of air beneath the shell, so after time, the egg will float! An egg may float in water because it is older, but it still may be perfectly safe to use. Crack the egg into a bowl and look for an off-odor or unusual appearance.

Easter Egg Safety Tips

• If you’re having an Easter egg hunt, consider hiding places carefully. Avoid areas where the eggs might come into contact with pets, other animals, or lawn chemicals.
• Make sure you find all the eggs you’ve hidden and refrigerate them. Discard any cracked eggs.
• If the eggs have been out of refrigeration for more than two hours, they are NOT safe to eat. If the eggs have been out of refrigeration for less than two hours, they ARE safe to eat.
• Make sure your eggs are cooked thoroughly. Cook eggs until both the yolk and white are firm. Casseroles and other dishes with eggs should be cooked to 160˚F. Always use a food thermometer to make sure they are thoroughly cooked. For more information about avoiding food borne illness and other egg safety facts click here.

An Egg-cellent Source of Protein

Eggs are a terrific source of protein and healthy fats. Eggs contain vitamins D, A, B2 and B12, and are also a source of minerals such as folate and iodine. The white of an egg is where more than half of its protein is found. This part of the egg is a good source of selenium, zinc, iron, and copper. The yolk is where the fat from the egg is stored. The egg yolk is a great source of vitamins D, E, K, and A. For more information about the health benefits from eggs, click here. Eggs are often used around the Easter season, but they’re also a versatile food that can be enjoyed year-round for breakfast, lunch, and dinner. Here’s a deviled egg recipe that is easy and cheap. Short on time? Look no further than this quick and simple recipe for microwavable scrambled eggs. I hope these tips helped you learn a thing or two about some food safety and health tips to start off the month of April!

Kelli Niemeier is a Nebraska native who is pursuing a Master of Public Health degree at Baylor University. She is currently an intern with Texas A&M AgriLife Extension Service in McLennan County and is working with the Better Living for Texans program. She is passionate about empowering communities to improve health and well-being. Kelli has learned to call Waco her home away from home. She especially enjoys the small-town atmosphere and charm of Waco and trying local food. Kelli is also an adventurer at heart who loves to visit U.S. National Parks!

(As I’m sure most of you probably know, one of our Prosper Waco community goals is “McLennan County residents will live healthier lifestyles and access the best available care.” With that in mind Act Locally Waco is teaming up with Better Living for Texans to bring you a monthly blog post full of tips for healthy living. For more of the posts in this series, click here: Better Living for Texans. – ALW)

By Kelli Niemeier

Like most people, you’ve probably heard that physical activity, including exercise, is good for you. If you’re already active, keep up the good work! It may even be time to push yourself a little harder, try a new activity, or find new ways to add exercise to your daily life.

Why is Physical Activity Such a Big Deal?

Exercise and physical activity are important to the physical and mental health of almost everyone. Being physically active can reduce the risk of developing some diseases and disabilities later in life. In some cases, exercise is an effective treatment for many chronic conditions. For example, studies show that people with arthritis, heart disease, or diabetes benefit from regular exercise. It can also help with high blood pressure, balance problems, or difficulty walking.

What’s the Difference Between Physical Activity and Exercise?

Both terms refer to the voluntary movements you do that burn calories. Physical activities are activities that get your body moving. This could be gardening, walking the dog, raking the leaves, or taking the stairs instead of the elevator. Exercise is a form of physical activity that is planned, structured, and repetitive such as weight training or an aerobic class. Both physical activity and exercise are important and can help improve your ability to perform everyday activities. In fact, exercise and physical activity benefit every area of your life. They can:

• help maintain and improve your physical strength and fitness
• help improve your ability to do the things you want to do,
• and help you improve your mood and overall well-being.

You probably noticed the key word is you! Whatever your abilities are, the key is to match your physical activity to your own needs and abilities. For some people, swimming can be a great alternative to running for an aerobic exercise. For others, a slow walk around the corner and back is a big achievement.

As a guideline, the Centers for Disease Control (CDC) recommends that we get 30 minutes of physical activity per day. Does that mean that you need to go on a 30-minute run? No! You can break up your physical activity throughout the day such as 10-minute intervals. Remember to find activities that you enjoy. If you don’t enjoy what you’re doing, more than likely, you won’t stick to it! Find friends in your community to be physically active with. Making exercise and physical activity social could help to reinforce your behaviors.

What’s New with Physical Activity in Waco?

Get into the habit of getting healthy with a FREE 8-week Walk Across Texas Program. The Texas A&M AgriLife Extension Service created this annual program to help Texans increase physical activity. The program is designed for teams and individuals to register to walk the 832-mile goal of essentially walking across the great state of Texas. This program is ideal for families, friends, children, and organizations to encourage physical activity. For questions, FAQs, and to register click here http://walkacrosstexas.tamu.edu/. Grab your tennis shoes because Walk Across Texas officially started on March 4 here in McLennan County!

Pairing Physical Activity with a Healthy Lifestyle

Of course, we can talk about the importance of physical activity all we want, but let’s not forget the role that other aspects of our lifestyle play into our overall well-being. This includes getting 8 hours of sleep every night, finding ways to reduce stress, and eating a healthy, balanced diet. For a healthy diet, try to increase fruit and vegetable consumption, eat sensible portions, and enjoy your food! Check out this stuffed bell pepper recipe that is sure to impress! (BONUS: This recipe serves up to 8 people with a cost per serving of $0.89!)

Kelli Niemeier is a Nebraska native who is pursuing a Master of Public Health degree at Baylor University. She is currently an intern with Texas A&M AgriLife Extension Service in McLennan County and is working with the Better Living for Texans program. She is passionate about empowering communities to improve health and well-being. Kelli has learned to call Waco her home away from home. She especially enjoys the small-town atmosphere and charm of Waco and trying local food. Kelli is also an adventurer at heart who loves to visit U.S. National Parks!

(As I’m sure most of you probably know, one of our Prosper Waco community goals is “McLennan County residents will live healthier lifestyles and access the best available care.” With that in mind Act Locally Waco is teaming up with Better Living for Texans to bring you a monthly blog post full of tips for healthy living. For more of the posts in this series, click here: Better Living for Texans. – ALW)

by Lindsey Breunig

Traditionally the November and December months are packed with celebrations and fun, with food at the center every time. We enjoy the holidays but quickly regret the after-effects when looking at our post-holiday waistlines. From the special meals, tasty treats, and delicious desserts, it’s easy to take in extra calories during the holidays. A small snack here and another there, combined with a large dinner and dessert, can add up to a few extra pounds. Not to mention the office party, friend gathering, or cookie decorating that come up! Fortunately, there are things we can do to discipline ourselves during the holidays. Below is a checklist to prevent overeating while having a wonderful holiday season:

• Eat slowly so your body has more time to signal fullness.
• Eat a small to medium-sized breakfast and lunch during the day and drink lots of water. Starving yourself in anticipation for the main meal will lead to overeating.
• Use a smaller plate to control your portion size. (Try a 9inch plate!)
• If you have many foods to choose from during the main meal, keep the size of your portions in mind. If you want to try everything, do so in moderation so that your portion sizes don’t get out of control.
• Be physically active on a daily basis (walking, jogging, biking, etc.) – our goal is 30 minutes every day!
• Make sure half your plate has fruits and vegetables.
• Look at your plate for a variety of colors represented from the different food groups.
• Try new fruits and vegetables to bring a bit more excitement into traditional meals.
• Involve your kids in meal preparation.
• Don’t be afraid to have that slice of pie or cake. However, when enjoying your desserts try having a small sliver instead of a large slice.
• Beverages: drink water with your meals rather than sodas, or holiday drinks like eggnog which can be high in fat, sugar, and calories. Alcohol or sweetened beverages should be consumed in moderation.

Don’t get complacent. Remain disciplined in your approaches to eating healthier and engaging in physical activity. It’s much easier to break a habit than to start one, so stay engaged and committed and have a great rest of your 2018!

December Produce and Recipes

Shopping for seasonal produce means cheaper, tastier, and healthier produce.  Look for these products at the Farmers Market or grocery store this December: Beets, broccoli, brussels sprouts, cabbage, cantaloupes, carrots, celery, cucumber, grapefruit, greens, herbs, honeydew, mushrooms, oranges, bell peppers, spinach, squash, sweet potatoes, tomatoes, turnips.

Recipes to try:

Cranberry Crunch Salad: Cranberry Crunch Salad is filled with winter time favorites such as cranberries, brussel sprouts, quinoa and pecans.

Roasted Brussels Sprouts, Potatoes, and Chicken: This all in one sheet pan meal was easy and very tasty! We made this dish and it was a hit!

Grapefruit Salad and Vinaigrette:  Did you know that the official state fruit of Texas is grapefruit? Here the whole grapefruit is used by including it in the salad and the delicious vinaigrette.

Lindsey Breunig is a graduate of Baylor University and currently works as the Better Living for Texans Educator for the Texas A&M AgriLife Extension Service. She is originally from Grapevine, TX and now calls Waco home. Here in Waco she loves to venture out to Cameron Park, visit the local Farmers Market, and try out the awesome eateries in Waco. If you see her and hear a loud bark, that’s her pup Lucy just saying hello.

(As I’m sure most of you probably know, one of our Prosper Waco community goals is “McLennan County residents will live healthier lifestyles and access the best available care.” With that in mind Act Locally Waco is teaming up with Better Living for Texans to bring you a monthly blog post full of tips for healthy living. For more of the posts in this series, click here: Better Living for Texans. – ALW)

by Lindsey Breunig

November may have just begun but the Thanksgiving holiday will be here sooner than we think! From the food, to the guests, to travels, or planning around a football game, Thanksgiving can be simple or a day of hustle. There will always be the unexpected, but creating a plan for your Thanksgiving will help ease stress, keep the family healthy and safe, and better yet make your Turkey Day restful. Below I will talk about some tips and share recipes all in the spirit of Thanksgiving. So, let’s start planning!

Turkey 101:

There are many new and alternative ways to cook the turkey. Some will stick to the traditional oven baked while others are ready to explore new options. Whatever you choose it’s important to know which methods are safe and which are not. Remember that no matter the method – the minimum internal temperature for a whole, cooked turkey is 165 degrees Fahrenheit. Always, always, ALWAYS check for doneness with a thermometer. A beautifully browned turkey can still be frozen solid inside. Doing a temperature check is preferable to worrying about getting guests sick.

When taking the temperature, insert the food thermometer in the thickest part of the food, away from bone, fat, or gristle. If your turkey comes with a pop-up thermometer, it is still recommended to check with a conventional food thermometer as an added precaution to gauge both safety and doneness.

It is also important that you carefully read the instructions for the cooking method and that you wash your hands, utensils, and counters that may have been contacted by raw turkey. You do not need to wash the turkey. Let’s look at a few safe and unsafe methods:

Safe, alternative methods include:

• The Oven cooking bag method involves preheating your oven to 350 degrees Fahrenheit and should produce a moist-heat cooking environment for the turkey (use fresh or thawed turkey for this method).
• The Fried method is usually done with smaller turkeys (8-10 pounds) and peanut oil.
• The Grilled method is also used with smaller, unstuffed turkeys, weighing 8 to 14 pounds. The oven should be set between 325 to 350 degrees Fahrenheit to grill a turkey.

 Unsafe, alternative methods include:

• The Brown Paper Bag Method involves placing the turkey in a large brown paper bag and cooking. Chemicals in the bag may seep into the food, making it unsafe.
• The Slow-cooking overnight method puts you and your dinner guests at risk of food poisoning due to the low cooking temperature used.
• The Trash Bag method involves placing the turkey in a trash bag and marinating it for several hours at room temperature, which could result in bacteria buildup.

 Sides – Ingredient stock up and recipe collecting:

Are you planning to use that favorite recipe you already have memorized? Or do you like to change up the menu? Maybe a little of both? Start collecting recipes now rather than the week of Thanksgiving. By collecting new recipes, you may find a new family favorite, introduce new flavors, or learn new ways to alter meals in a healthier manner.

Once the menu is set, it is time to hit the grocery store. While you are out now start purchasing ingredients you know you need. Take note of sales and purchase the must-have-items before going out of stock. Canned ingredients, frozen items, spices, or boxed items will last, and even the turkey can be stored in the freezer. Stock up today and reduce your risk of special ingredients being sold out or having to pay full price!

Recipe prep can sometimes take longer than the recipe implies so go ahead and prep side dishes and desserts the day before. Chop veggies or prep ingredients to avoid a cluttered counter space the day of. Veggies like onions, carrots, peppers, celery, and garlic can be stored in containers or plastic bags in the fridge to use as needed on Thanksgiving Day.

Food Safety Reminder: When re-warming up dishes, use a food thermometer to keep the family safe. Anything being reheated should reach an internal temperature of 165 degrees Fahrenheit.

Fitness:

It is well understood the calorie intake on Thanksgiving increases. (I am equally guilty!) Thanksgiving focuses on food and tradition, so why not create active traditions of your own! Participate in your local turkey trot or create your own with family and friends. Plan your route alongside your favorite designations (maybe downtown, along the river, or at Cameron Park?) and walk, run, or jog before the day even starts! Take advantage of guests visiting, create teams, and play your favorite sport – try football, softball, soccer, or kickball to name a few. Lastly, before settling in for that second slice of pie take a short walk around the neighborhood, your stomach will thank you! Just a few fun ways to burn off excess calories and spend quality time with friends and family.

A day of Thanks:

No matter what happens, if the sides don’t turn out like the picture or you need some extra gravy on the turkey – it is a day of thanksgiving. Whoever you are with, I challenge each of you to share five things you are thankful for.  Enjoy the day! 

Recipes to try:

Wanting to add some new recipes to the menu? Here are some unique recipes to try!

Cranberry Pumpkin Muffins – These have become a favorite of mine. Start off Thanksgiving morning in the spirit! I used dried cranberries here.

Turkey Tacos and Cranberry Salsa – Make these tacos with leftovers or use the recipe to make mini-street tacos as an appetizer! You can use ground turkey or shred up leftovers. A fun twist!

Pumpkin Pie Parfait  – This dessert is a healthier alternative to traditional pumpkin pie and are a delicious way to get your vitamin A in for the day! When you see orange colored veggies that is visual sign of there being a lot of Beta-Carotene. Beta-carotene is a carotenoid that can be converted into a form of vitamin A in the body. Vitamin A is important for maintaining healthy skin, teeth, skin, and promotes good vision, especially in low light.

Lindsey Breunig is a graduate of Baylor University and currently works as the Better Living for Texans Educator for the Texas A&M AgriLife Extension Service. She is originally from Grapevine, TX and now calls Waco home. Here in Waco she loves to venture out to Cameron Park, visit the local Farmers Market, and try out the awesome eateries in Waco. If you see her and hear a loud bark, that’s her pup Lucy just saying hello.

The Act Locally Waco blog publishes posts with a connection to these aspirations for Waco. If you are interested in writing for the Act Locally Waco Blog, please email [email protected] for more information.

(As I’m sure most of you probably know, one of our Prosper Waco community goals is “McLennan County residents will live healthier lifestyles and access the best available care.” With that in mind Act Locally Waco is teaming up with Better Living for Texans to bring you a monthly blog post full of tips for healthy living. For more of the posts in this series, click here: Better Living for Texans. – ALW)

by Lindsey Breunig

Fall is here, which means busy days and busy nights. From the school work (dog school for me), fall sports, and extra-curricular activities, everything is back in session. Hectic schedules between family and friends create limited time to prepare a healthy meal at home. I will admit it, when I am hungry and have limited time, my dinner choices usually are not the healthiest.

I believe it is safe to say we have pizza fans in Waco. Pizza can be cheap, easy, and feed the masses, perfect for those fall days. I can think of numerous occasions where pizza has been the chosen meal for watching away Baylor football games. Pizza is a great go-to meal, but you might be wary to regularly serve pizza because of the nutritional value, or lack thereof. Calories add up quickly when one adds double cheese and extra meat! However, today I’ve got good news for you! Pizza doesn’t have to be unhealthy – read on, and get ready for pizza night, there will be a slice for everyone!

Making a healthy pizza can be easy, a cost-saver, and fun for family and friends. Make the crust and sauce together and let everyone personalize the pizza with their favorite (healthy!) toppings! In the sections below, we will talk about pizza basics; however, once you’re in your own kitchen, I challenge you to get creative and make it your own! 

Make Your Own Crust!

Whether it is thick, thin, or deep-dish, in its basic form, pizza crust is made from flour (whole wheat or unbleached are preferred), water, and yeast. If you are pressed for time, buy a pre-made whole wheat pizza crust, or use an alternative crust – English muffins, mini-bagels, flat or pita bread, or French bread make great crust! Does the crust have to be bread-based? No! Sneak more veggies into your pizza by trying out a cauliflower crust, check out this recipe below, and see if anyone notices the difference!

Ingredients:
1 cauliflower stemmed and roughly chopped
1 tablespoon olive oil, plus more for drizzling
1 tablespoon minced onion
2 garlic cloves peeled and minced
1 teaspoon dried oregano
2 tablespoons Parmesan cheese
1/4 cup shredded low-fat mozzarella cheese
2 egg whites
To make the Crust: Preheat the oven to 375°F. In a food processor, add the cauliflower in sections and pulse 10 times until it has a rice-like consistency. Place into a dry dishcloth, squeeze and wring out any water into the sink. Pour out on a parchment-lined baking sheet and drizzle with olive oil. Bake for 25 minutes, or until dry and lightly golden. Remove and cool. In a large mixing bowl, add cauliflower and remaining crust ingredients. Mix together until dough forms, then press mixture into two 8-inch circles on the parchment-lined baking sheet. Drizzle with olive oil if desired. Turn oven up to 450°F and bake for 20 minutes.

 Sauce

Choose tomato-based sauces like marinara rather than alfredo sauce for a lower fat content. Use a premade tomato-based sauce or take fresh tomatoes and blend them together for your own sauce. For added nutrtients, add fresh or frozen vegetables to the sauce and use a blender to mix the vegetables into the sauce. I recommend spinach or kale! Try this recipe below:

Ingredients:
1 tsp olive oil
2 tsp garlic minced
2 28 oz canned crushed tomatoes unsalted
1 1/2 tsp dried thyme
1 1/2 tsp rosemary
1 1/2 tsp oregano
1 1/2 tsp basil
1 1/2 tsp onion powder
2 Tbsp sugar
 

Instructions: Heat olive oil and garlic in a large saucepan or pot over medium heat. Sauté garlic for 1 -2 minutes until slightly golden. Reduce heat to low and add crushed tomatoes, herbs, and sugar. Simmer on low for 15-18 minutes. 

Toppings

Choose your favorite toppings to make the perfect pizza for you and your family. Something I always encourage is the more colorful, the better! Add your favorite fruits and/or vegetables and you’re almost done! Don’t like the crunch? Sauté bell peppers and onions before topping. Like a kick? Add some pickled Jalapeños! Something I have found when introducing new veggies is that the more finely cut, the better. When it comes to cheese, use a low-fat cheese, like part-skim mozzarella. If you want a little protein on your pizza, use a lean meat source.

Conclusion

Making your own pizza can not only be a good bonding experience, but it can also provide you with a much healthier pizza that everyone will love! Don’t be afraid to let the kids help, many important nutrition-related lessons and habits can be taught over making pizza together. Get the pizza cutter out and save me a slice!

Lindsey Breunig is a graduate of Baylor University and currently works as the Better Living for Texans Educator for the Texas A&M AgriLife Extension Service. She is originally from Grapevine, TX and now calls Waco home. Here in Waco she loves to venture out to Cameron Park, visit the local Farmers Market, and try out the awesome eateries in Waco. If you see her and hear a loud bark, that’s her pup Lucy just saying hello.

Cauliflower Crust: https://whatscooking.fns.usda.gov/recipes/myplate-cnpp/chicken-sausage-cauliflower-crust-pizza

Herb Infused Marinara Sauce: https://dinnertonight.tamu.edu/recipe/herb-infused-marinara-sauce/