We live in a fast-paced world where most everyone is too busy, but chances are you can spare two minutes to practice mindfulness. Try these tips to sneak some mindfulness into your schedule for better overall wellness.

Do you feel like life is on fast-forward? As comedian and actress Lily Tomlin once said, “For fast acting relief, try slowing down!” Research has found that focusing on the present moment, or mindfulness, can lead to better health, lower anxiety and greater resilience to stress. Consider these tips for increasing peace through practicing mindfulness. (And did I mention that all four tips will only take you two minutes?)

1. Take a technology break. Technology seems to be everywhere, and the constant flow of information can be stressful and exhausting. As you set boundaries and limits for technology use (i.e., limiting the amount of time on Smartphones or other devices, unplugging an hour before bed, etc.), you will free up time to focus on activities that bring peace and fulfillment, such as connecting with others, meditation or developing a new talent or hobby.
2. Focus on being in the moment. Keep your mind on whatever you are doing at that moment and it if starts to wander, bring it back to what you are doing in the present moment. While this can be challenging, one strategy that can help is to engage all five senses in whatever you are doing. For example, take time when you are eating to notice the color, smell and different textures of the foods you eat, and savor the flavors.
3. Be still. We live in a busy world, and it can be challenging to just stop and be in the moment. Try taking a 2-minute meditation break to close your eyes, take long, deep breaths and just focus on your breathing. If your mind wanders, be aware that it is wandering and refocus. If it is helpful, set a timer so your mind can be at ease about how much time you are spending.
4. Spend time in nature. Research has found that nature tends to have a calming effect and reduces negative emotions, so take a moment any time you are outside (i.e., walking to and from your car, taking out the trash, etc.) to take in your surroundings. Use all of your senses to fully experience the moment, and take a mental snapshot to help it last longer.

While we may not be able to control the speed of life, we can control where we focus our time and energy. By employing these tips, you will find greater peace even on the craziest of days.

This article was written by Naomi Brower. Naomi is an Extension Associate Professor in Weber County specializing in helping others improve the quality of their lives through creating and strengthening their relationships. She earned her master’s degree in Family and Human Development from Utah State University and she is a Certified Family Life Educator. She enjoys hiking, traveling (especially anywhere green) and playing with her husband and adorable little boy.  Contact Naomi at naomi.brower@usu.edu or check out videos and other content at relationships.usu.edu.

Find more contributor bios here.

Sources:

Greater Good in Action. (2017a). Mindful breathing. Retrieved from https://ggia.berkeley.edu/practice/mindful_breathing#data-tab-why_you_should_try_itPassmore, H. A. & Holder, M. D. (2016). Noticing nature: Individual and social benefits of a two-week intervention. Journal of Positive Psychology.  

Passamore, H.A. & Holder, M.D. (2016). Noticing nature: Individual and social benefits of a two-week intervention. Journal of Positive Psychology, 12 (6), 537-546. Passmore, H. A. & Holder, M. D. (2016). Noticing nature: Individual and social benefits of a two-week intervention. Journal of Positive Psychology.  

Lyubomirsky, S. (2007). How of Happiness. New York: The Penguin Press.

Try a different approach to your health goals for 2018. We’ve got five tips to help you be body positive.

What is body image? Body image is an integral part of our self-concept and encompasses how we perceive, think about, and act toward our body. Body image is not made up of absolutes; body image lies on a continuum, from healthy body perceptions that are accurate and mostly positive, to unhealthy body perceptions that are inaccurate and mostly negative. Body image is dynamic and changes over the course of a lifetime. While body dissatisfaction appears to increase over adolescence, the greatest increase appears to be between early young adulthood and young adulthood. Body dissatisfaction is a risk factor for depression and poor self-esteem; it is also a predictor for tobacco and substance use as well as eating disorders and frequent dieting. (Bucchianeri et al., 2013; “Dieting in Adolescence,” 2004).

Body image is strongly influenced by internal factors, however external factors such as cultural messages and societal standards of attractiveness also influence body image (Voelker et al., 2015). With social media being so image-centered (think Instagram and Snapchat), it is important to have discussions with young adults, both male and female, about how to be body positive.

Positive family connections and adult role models and positive involvement in school are protective against unhealthy dieting (“Dieting in Adolescence,” 2004). In addition, improving self-compassion and encouraging mindfulness may be associated with improved body image (Braun et al., 2016).

Here are five things to help you be body positive.

1. Be positive about yourself. It is easy to notice things that we do not like about ourselves. However, it is important to be a positive role model to young adults. Tell yourself you love yourself.
2. Positive affirmations/vibes. Following the first thing, tell yourself and those around you positive things. It is amazing how a simple “I love your smile” can brighten someone’s day.
3. No judgement zone. Find the best in other people instead of focusing on appearance. It will also make a difference in your thoughts about yourself.
4. Learn to take a compliment. Thank you does not need to be a full sentence. No need to say “Thank you, but…”
5. Set goals that have nothing to do with your appearance.

This article was written by Jaqueline Neid-Avila, Utah State University Extension nutrition faculty for Davis County. Comments or questions may be sent to jaqueline.neid-avila@usu.edu or call 801-451-3404. 

Are you striving to find better balance in your life for the new year? Try these five tips from USU Extension associate professor and relationship expert Naomi Brower.

Have you made the goal to simplify your life in the new year? Try these strategies to simplify your life in the kitchen.

Organize

Keep shelf-stable items and utensils that you frequently use visible in the kitchen. Move spices you use often to the front of the cabinet and invest in a tiered tower or spice rack so everything is visible at once. Store dry goods such as flour, sugar, grains, and beans in airtight glass jars or plastic containers on the counter or on a visible row of the pantry. Store cooking utensils in a holder on the counter or in a drawer next to the stove (Bittman, 2014).

Stock Up

Having basic pantry, refrigerator, and freezer staples on hand can make it much easier to throw together a quick dinner. If the thought of purchasing all of the items at once seems overwhelming, add a few items to your list each week and in a couple of months, you will be set. Here is a basic list to get you started (Bittman, 2014):

• Extra virgin olive oil, canola oil, and/or vegetable oil
• Vinegars – balsamic, red wine or sherry, and/or white wine
• Dried herbs and spices – salt, black pepper, chili powder, curry powder, cayenne pepper, smoked paprika, cumin, garlic powder, onion powder, red pepper flakes, oregano, sage, rosemary, tarragon, dill, basil, and thyme
• Dried grains – brown rice, quinoa, whole-wheat couscous, dried whole-wheat pasta
• Dried and/or canned beans – garbanzo, black, kidney, navy, and/or cannellini
• Canned tomato products – tomato paste, canned tomatoes (diced, crushed, whole)
• Nut butters*
• Brown sugar, honey, maple syrup
• Flours – whole-wheat white flour, white flour, cornmeal
• Baking soda, baking powder
• Nuts and seeds* (walnuts, almonds, etc.)
• Chicken and/or vegetable stock or bullion

*refrigerate to preserve quality

In addition, stock up on frozen vegetables – corn, mixed vegetables, peas, spinach, edamame – and fruit when items are on sale.

Plan Ahead

Planning several days or a week of meals at once may seem like an overwhelming task, but once you get into the routine, you will likely find it saves a great deal of time. There will be less trips to the grocery store and less time spent thinking about what’s for dinner.

Tips to get started:

• Ask your family for favorite meal ideas.
• Start small. Select one or two recipes you know how to make and add one or two new recipes per week.
• Need help choosing recipes? Think about your weekly schedule. Are there going to be late nights at work or sports games to attend? If so, you may want to plan a slow cooker meal or a meal you can remake from leftovers for this busy night. Look at what is on sale at your local grocery store and consider what produce is in season, which means it will likely be less expensive.

• Gather your recipes for the week and create a grocery list. First, check to see which items you already have at home. Include the other ingredients on a list. Organize your list according to the sections of the grocery store: produce, dairy, meat/seafood, dry goods/spices, and the freezer section.

• Make notes about which recipes your family likes and dislikes. After a month or so, you’ll have a substantial list you can use to create a rotating meal schedule and you can add in new recipes if you choose to.
• Visit Choosemyplate.gov for more grocery shopping and meal planning tips.

Cook Once, Eat Twice

• Grains: Double a batch of grains, such a rice. Immediately separate, cool, and refrigerate the extra portion. Use the leftovers the next night in a stir-fry or casserole.
• Meat/Protein: Roast extra chicken, pork, or beef. Use it the next night in a soup, tacos, or green salad.
• Beans: Cook extra beans and use the leftovers for bean burritos or taco bowls.
• Roasted vegetables: Roast extra vegetables and use the leftovers for a pureed soup or hearty vegetable stew. Or try roasted vegetable tacos or a roasted vegetable grain bowl topped with nuts, seeds, or crumbled cheese.

Remember to follow food safety rules for leftovers. 

• Cool and refrigerate food in shallow containers promptly (within 2 hours of cooking).
• Cold food should be stored at 40 F or lower.
• Discard refrigerated leftovers after 3-4 days.
• Remember to label and date frozen items. Store frozen items in containers such as gallon freezer bags or freezer grade plastic or glass containers and ensure that your freezer remains at 0 F or less.
• Thaw frozen items in the refrigerator or microwave. Never thaw food on the kitchen counter or at room temperature.
• Remember to reheat all leftovers to 165 F throughout.
• Visit Foodsafety.gov for recommended freezer and refrigerator storage times or the National Center for Home Preservation’s Guide to Freezing Prepared Foods for more information on freezing leftovers. Additional information from the USDA on food safety and leftovers can be found here.

This article was written by Brittany Bingeman, Extension Assistant Professor FCS, Washington County

References:

1. Bittman, M. (2014). How to cook everything fast. New York: Double B Publishing, Inc.
2. Kitchen Timesavers. (2017). In Choosemyplate.gov. Retrieved from https://www.choosemyplate.gov/budget-time-savers.
3. Leftovers and Food Safety. (2013). In United States Department of Agriculture

Food Safety and Inspection Service. Retrieved from https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/leftovers-and-food-safety/ct_index.

It isn’t too late to set goals for the new year. Try these tips to help you have more success with your goals this year.

Each January, many of us sit down with the best intentions of making changes in the New Year. Many of us want to create habits to improve our health and wellness. However, as January ends, often so does our motivation despite our best efforts. I, like many of you, am left wondering why.

How can we set goals that are more attainable? According to a review by Mann and Ridder (2013), goal setting is a process that includes setting an appropriate goal and determining a process to work toward the goal. Here is a summary of their findings on what makes goal setting more successful.

Why set goals?

Goal setting is the process of determining what we want to accomplish and how we will know when we have accomplished it. Having a vision or overall picture of what we want to accomplish provides motivation for achieving something that we find important.

How do I set an attainable goal?

1. Simplify health goals. Nutrition advice seems to be ever changing. Believe me, this can frustrate even nutrition professionals. However, setting goals to improve our health and wellness does not have to mean a complete overhaul of our eating or conforming to a certain eating plan. Most of us have a general sense of what types of foods are nutritious for us and that moving our body is healthy. Small, simple changes over time can really add up. Adding a fruit or vegetable to a meal, choosing a fruit instead of another type of dessert, taking the stairs to our office on the third floor, or taking a walk on our lunch break can make a difference in the long run. Or, setting a goal to listen to our body’s hunger and fullness signals to determine what and how much it needs may lead to naturally eating less.
2. Make it positive! Focus on adding something rather than taking it away. Eating is a way to nourish our body to provide it with the fuel and the nutrients it needs to keep our body healthy and functioning at its best. It may feel more nourishing and supportive of wellness to think about adding a fruit to lunch or a fresh, green salad to dinner, rather than thinking about cutting out foods we enjoy.
3. Determine the difficulty level that works for you. Recommendations for goal setting often include making them Specific, Measurable, Attainable, Realistic, and Timely (S.M.A.R.T.) goals. One of the key elements is setting realistic goals that you believe you will actually be able to achieve based on resources, time constraints, etc. However, others suggest going all out when goal setting, creating a goal that is more of an ideal vision of your life, no matter how unrealistic it may seem. Then, the goal can be broken down into smaller, manageable steps that are more realistic and attainable.
4. Focus on the process, not the result. Focusing solely on the end result can leave us disappointed if we encounter a setback or fall short of what we hope to accomplish. For example, if our goal is to cook dinner five nights per week and we eat out four times in one week, we can see ourselves as failing to meet our goal and get discouraged. However, if we focus on the process of meal planning and expanding our cooking skills, we would instead recognize the skills we’ve learned, identify the barriers that got in the way of cooking, and plan to address those barriers. Focusing on the process allows us to use challenges as a way to gather information to learn from, rather than seeing ourselves as failing.
5. Get more bang for your buck. Researchers note that people were more successful accomplishing goals that addressed more than one area of importance in their lives. For example, if your goal is to be more physically active, but you also value spending time with your husband or wife, you could plan an evening walk with your spouse that addresses both priorities.

What’s the process to work toward my goals?

1. Create a plan and commit ahead of time. Once your goal has been created, it can be helpful to make a plan to implement each component of it and to handle any unexpected hang-ups or stressors. It takes effort and mental energy to implement a new routine. It’s natural to want to take the familiar route – go straight home after work and skip the gym or to pick up fast food on the way home rather than cooking. The stressors of life can use up the mental energy we need to make the more difficult choice of sticking with a change rather than going with the automatic, familiar choice that uses less energy. Therefore, the more we can plan ahead of time – pack our gym bag the night before or grocery shop and pre-chop vegetables over the weekend – the less brain power is needed to make the decision in the moment after a long day of work when our energy is low.
2. Automate it.  Wouldn’t it be nice if we set a goal and all of sudden we just do it without thinking about it? Well, as nice as that sounds, actually, as we engage in new behaviors repeatedly, we begin to associate certain cues with the behavior, which can help us accomplish our goals. For example, we might start to associate our morning car ride with drinking water. As we get into our car, we think about grabbing a bottle of water. As we do this more often, we become more efficient at working toward our goal and we don’t have to put as much thought into it.

This article was written by Brittany Bingeman, Extension Assistant Professor FCS, Washington County

Reference:

Mann, T., de Ridder, D., Fujita, K. (2013). Self-regulation of health behavior: Social approaches to goal setting and goal striving. Health Psychology, 32(5), 487-498. http://doi.org/10.1037/a0028533

The holiday season can be the most wonderful time of the year, but it’s important to keep safety in mind so you can avoid accidents and injuries. Consider these tips. 

Toy Safety

According to the Consumer Product Safety Commission, about 260,000 children were treated in emergency rooms in the United States for toy-related injuries in 2016 and 2015. Tips for selecting toys:

1. Consider the age recommendations on the toy, combined with the child’s skill set and interests.
2. Check out all safety labels to see if the item is flame retardant, flame resistant, washable, non-toxic, etc.
3. Be sure to check warning labels for choking hazards and other concerns. The toilet paper roll test is a good one to use. If the item fits through a toilet paper roll tube, it is probably a choking hazard.
4. Inspect all toys for sharp points, edges, materials used (glass, metal, brittle plastics) and any removable parts that may pose a hazard if lost or removed. Before giving toys with these hazards, carefully consider the child’s age, as well as the ages of younger siblings. This can be a particular problem with game pieces and parts that are safe for older family members, but could be dangerous if left around for babies and toddlers to find.
5. Provide proper safety equipment such as helmets and knee pads for bikes, scooters, skateboards, etc.
6. Are there strings, cords or ribbons that have the potential to cause strangulation? Long cords on pull toys could be a problem, as well as hanging mobiles in cribs and playpens.
7. If paints, crayons or art markers are on your list, look on the packaging for “ASTM D-4236.” This means the product has been properly reviewed for potentially toxic contents.
8. Inspect toys for damage and make repairs if needed. Keeping toys, play equipment and protective gear in good repair will also help protect children from injury.
9. To receive notices of recalls, visit www.recalls.gov. If you think you may have a toy in your home that has been recalled, check the Consumer Product Safety Commission (CPSC) website at www.cpsc.gov/en/Recalls.

To report a dangerous product or a product-related injury, go to www.SaferProducts.gov or call the CPSC’s Hotline at (800) 638-2772. You can also obtain news releases and recall information on Twitter @OnSafety or by subscribing to the CPSCs free email newsletters.

Electrical Safety

This time of year, there are far too many house fires associated with electrical mishaps. When buying and using decorations with electricity, consider these reminders:

1. Only buy electrical equipment that displays a label showing a nationally recognized safety testing laboratory such as Underwriters Laboratories (UL), Intertek (ETL), or Canadian Standards Association (CSA).
2. Be sure to buy decorations and extension cords according to your intended use, whether outdoors or indoors.
3. Do not overload extension cords and multi-plug power strips, and do not chain them together.
4. Check for cords that are worn out, frayed or split.
5. Make sure that cords are not pinched in doors, windows or under heavy furniture, which could damage the cord’s insulation.
6. Do not remove the ground pin, use a converter to make a three-prong plug fit a two-prong outlet.
7. Keep outdoor extension cords clear of snow and standing water.
8. Send warranty and product registration forms to manufacturers in order to be notified promptly in the event of a product recall.
9. Keep decorations and cards away from fires and other heat sources such as light fittings.
10. If you have old Christmas lights, consider buying new ones. Newer options will meet much higher safety standards.
11. Don’t let children play with lights, as they could swallow the bulbs, and remember to switch off the lights when going out of the house or to bed.
12. Consider LED lights. They generate less heat — which translates into greater energy-efficiency, but they are also less of a fire risk. LEDs are made with epoxy lenses rather than glass and are much more durable.
13. If you have an artificial tree, choose one that is tested and labeled as fire resistant.
14. Be wise and cautious when using space heaters, and make sure smoke alarms are working.

Food Safety

While our food supply is one of the safest in the world, some 76 million people a year get sick from food-borne illness, according to the Centers for Disease Control. Consider these food safety tips:

1. Clean – hands, cutting boards, tools, etc.
2. Separate – keep raw meats away from other foods, and use separate cutting boards for raw food.
3. Cook properly – cook foods to the right temperatures, and use a thermometer. Reheat leftovers to 165 F.
4. Chill – chill food promptly and properly. Illness-causing bacteria can grow in perishable foods within two hours unless they are refrigerated. Quickly cool down large batches of soups, stews, etc., and store them in shallow pans. Thaw meats in the refrigerator.
5. Be especially careful of higher risk foods, such as raw eggs. Eating cookie dough is probably not a wise idea, and neither is drinking homemade eggnog if the eggs used have not been pasteurized (find more tips on safe eggnog).

For further information, visit www.foodsafety.gov.

This article was written by Teresa Hunsaker, Utah State University Extension family and consumer sciences educator, 801-399-8200

Did you see our tips for cooking for one or two people last week? Here are a few more tips to help you cook food that is delicious and nutritious, and to cut down on wasted food.

Rethink your recipes.

Most recipes that serve four or more can be easily converted to produce a smaller quantity; however, having knowledge of kitchen measurements can be helpful for those tricky conversions that are not as straightforward.

Keep these recipe measurement conversions in mind:

For example, to make half of a recipe, you would substitute the following:

Cook Once, Eat Twice

Having a plan for leftovers can be a great way to increase variety in your eating, reduce boredom and eliminate food waste.

For example, a one-pan, roasted vegetable and chicken dish makes an easy first meal and the components can be used in a variety of ways for leftovers.

Sample Recipe: Honey Mustard Chicken with Roasted Vegetables

Roasting a pan of vegetables at the beginning of the week can be an easy way to add in extra vegetables over the next couple of days. Leftover vegetables can be frozen for use at a later time. Here are some ideas for using leftover roasted vegetables:

• Make roasted vegetable tacos. This recipe includes black beans for an inexpensive protein source, and the Mexican flavor profile mixes things up.
• Create a roasted vegetable + leafy green + whole grain + flavorful toppings bowl. Leafy greens include spinach, kale or mixed salad greens. Try whole grains such as quinoa, farro or brown rice, and add crunchy or flavorful toppings such feta or blue cheese crumbles, roasted pumpkin seeds, dried cranberries, and/or walnuts and a vinaigrette dressing. Try this farro roasted root vegetable bowl.

Similarly, there are many uses for leftover roasted chicken.

• Add roasted chicken to a soups or to a mixed greens salad.
• Or, try the leftovers in chicken salad. This honey mustard chicken salad uses a similar flavor profile to the original sheet pan recipe. Substitute 2 tbsp. of light mayonnaise + 2 tbsp. non-fat Greek yogurt for the ¼ cup regular mayonnaise and you’ll pack in extra nutrition without sacrificing flavor.

Keep Food Safety in Mind

• Remember to use good food safety practice when handling leftovers.
• To start, food should initially be cooked to proper temperatures. Visit Food Safety.gov to find the proper cooking temperatures for various foods.
• To cool cooked foods faster, place them in a shallow dish no more than 2 inches deep, and refrigerate promptly. (Foods should be kept in the temperature danger zone (40º-140ºF), or the temperature range that promotes bacterial growth, for less than two hours total.)
• Never put warm foods directly in the freezer. Instead, cool them in the refrigerator and then put in the freezer.
• Reheat all leftovers to 165 F. Stir food as it is reheating to make sure it is being heated thoroughly throughout, and test the final temperature with a food thermometer.
• Keep a thermometer in your refrigerator to make sure the temperature remains at 40 F or below.
• Refrigerated leftovers should be eaten within 3-4 days or discarded. Frozen leftovers can be kept for a few months, depending on the type of food. Visit Food Safety.gov to find the recommended times to store different foods in the refrigerator or freezer.

This article was written by Brittany Bingeman, Extension Assistant Professor FCS, Washington County

References:

1. U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2015). 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. Retrieved October 5, 2017, from https://health.gov/dietaryguidelines/2015/guidelines/.
2. Henneman A. (2012). Planning Healthy Meals for One or Two – A Checklist. University of Nebraska Lincoln Extension. Retrieved from https://food.unl.edu/documents/Cookingfor1or2.pdf
3. Allen R. Cooking for One or Two. University of Kentucky Cooperative Extension Service. Retrieved from http://www.frontierdistrict.k-state.edu/health-nutrition/food-preparation/docs/Health%20Nutrition%20Cooking%204%20One%20Or%20Two.pdf
4.     Henneman A. Reducing the Size of Recipes. University of Nebraska Lincoln. Institute of Agriculture and Natural Resources. Retrieved from https://food.unl.edu/reducing-size-recipes-0
5.     McEntire JC. (2011). Handle Leftovers with Care. FoodSafety.gov website. Retrieved from https://www.foodsafety.gov/blog/leftovers.html
6.   FoodSafety.gov. Storage Times for the Freezer and Refrigerator. Retrieved from https://www.foodsafety.gov/keep/charts/storagetimes.html

Try these strategies for planning balanced, nutritious meals when cooking for just one or two people. Stay tuned for more tips on this topic next week!

It can be tempting to think that it’s too much trouble to plan and cook a balanced meal for just one or two people, but think of maximizing your nutrition as part of your self-care routine. You deserve it! Here are some helpful strategies.

Use MyPlate to plan balanced meals.                                      

MyPlate is based on the Dietary Guidelines for Americans, which provides evidenced-based recommendations for nutrition and health for Americans ages two and older. Key strategies to maximize nutrition include the following:

• Fill half your plate with nutrient-rich fruits and vegetables.
• Choose different kinds of colorful vegetables to provide a greater variety of nutrients.
• Choose low-fat or fat-free dairy products for calcium and other important nutrients.
• Eat a variety of lean, animal-based protein sources, such as lean cuts of meat, poultry and fish (including fatty fish), and plant-based protein sources, including nuts, seeds, beans, peas and soy products.
• Choose whole fruits, including fresh, frozen and canned in 100 percent  juice, over fruit juice most of the time.
• Aim to eat whole grains for at least half of your daily grain servings. Whole grains include 100 percent whole wheat products, brown rice and ancient grains like quinoa, amaranth, millet and whole corn.

Create a grocery shopping plan to allow for nutritious meals, while eliminating food waste.

Here are some helpful hints:

• Shop with a list. (A good guideline for everyone!)
• Choose fruit according to ripeness based on when you plan to eat or use it. (I.e., buy ripe fruit only if you will eat it in the next day or two.)
• Check the back of the grocery display for fresher produce.
• Choose frozen and canned fruits and vegetables, which will keep longer.
• Rethink buying in bulk. Yes, the unit price can be lower, but is it really saving money if part of it goes to waste? Sometimes, buying a smaller quantity (i.e., a 6 oz. container of yogurt) that you will actually use is less expensive.
• Buy meats and poultry in larger quantities, prepare one portion, and immediately freeze the rest in individual portion sizes.

This article was written by Brittany Bingeman, Extension Assistant Professor FCS, Washington County

References:

1. U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2015). 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. Retrieved October 5, 2017, from https://health.gov/dietaryguidelines/2015/guidelines/.
2. Henneman A. (2012). Planning Healthy Meals for One or Two – A Checklist. University of Nebraska Lincoln Extension. Retrieved from https://food.unl.edu/documents/Cookingfor1or2.pdf
3. Allen R. Cooking for One or Two. University of Kentucky Cooperative Extension Service. Retrieved from http://www.frontierdistrict.k-state.edu/health-nutrition/food-preparation/docs/Health%20Nutrition%20Cooking%204%20One%20Or%20Two.pdf
4. Henneman A. Reducing the Size of Recipes. University of Nebraska Lincoln. Institute of Agriculture and Natural Resources. Retrieved from https://food.unl.edu/reducing-size-recipes-0
5. McEntire JC. (2011). Handle Leftovers with Care. FoodSafety.gov website. Retrieved from https://www.foodsafety.gov/blog/leftovers.html

6.   FoodSafety.gov. Storage Times for the Freezer and Refrigerator. Retrieved from https://www.foodsafety.gov/keep/charts/storagetimes.html

We’re well into December, and holiday stress is mounting. Take a moment to reset your expectations for a happier holiday season.

While the holidays are still magical for children and some truly embrace the spirit of the season, most people find the holiday season just adds stress to their already busy life routine. Common concerns include worry about paying for gifts, finding time for all the extra festive activities, and for some, just trying to seem happy for the next month or two when they really just feel overwhelmed and tired. If that is how you feel, just know that you are not a Scrooge. In fact, you are very normal and very much in the majority. In fact, research suggests that the pressure to be happy can actually lead to sadness and even depression during the holidays.

With this in mind, take the time to reset the holiday expectations meter for yourself and your family. Consider these seven tips to creating a happier holiday.

1. Don’t idealize the holidays. Real life is not a Norman Rockwell painting. The more you try to live up to that kind of expectation, the more frustrated, disappointed and unhappy you are likely to be with yourself and others.
2. Accept people for who they are. Before being with family and friends this season, take a few moments and acknowledge what you wish they were like and how you would like them to act. Now, let that image go. Expecting others to be anything but themselves is unrealistic and will mostly likely increase stress.
3. Recreate traditions. Traditions are wonderful ways to create memories and bring families close together, but traditions also often need to change over time. Take time to discuss your favorite traditions, and then plan only those traditions that best fit your current life circumstances and bring you joy.
4. Set boundaries. Decide as a family how you will spend your time and money this holiday season. Don’t forget to schedule in some “down time” so you don’t get overburdened with activities. Once limits have been set, you might discover that holiday activities and time with extended family become much more enjoyable.
5. Take care of yourself. It’s easy to get out of the habit of exercising, eating healthy and getting enough sleep during the holiday season. Don’t take the season off from your workout routine during the holidays. Going to the gym regularly not only helps you burn the excess calories you consume from holiday feasting, it’s also a great way to relieve stress and improve self-esteem. Activities involving the whole family can also be a great tradition. In addition to exercise, be sure to take time to relax and rejuvenate so you can stay healthy and keep your spirits high.
6. Focus on the moment. Even after setting boundaries, it can be easy to get overwhelmed.  Slow down and enjoy where you are in that moment. If you feel tense, take a deep breath and take in what you are experiencing with all of your senses. Take a mental snapshot to create memories for the future. Remember, even the frustrating moments might make you laugh in the future.
7. Take time to reflect and focus on the positive. Take some time to think about all of the positive things that have happened in the past year. Reflect on accomplishments, goals you or your family members have achieved or positive changes that have been made – no matter how small. Capture some of these reflections in a journal so you can remember them for years to come. If you want to go above and beyond (no pressure!), send a brief email or letter to share your reflections with loved ones.

This article was written by Naomi Brower, Utah State University Extension professor

Looking to amp up the flavor of your favorite foods? Try these simple tips.

According to the 2014 U.S. Census Bureau data, there are more than 80 million people age 65 and older. This group comprises close to one-quarter of the total population of the United States. Numbers have increased significantly since the 1990s when they were only at 12 percent. This increased longevity has a variety of nutritional implications.

Oftentimes caregiving for these seniors falls to the younger generations which may include children or grandchildren.  Providing meals may offer a challenge for what seems like picky eaters or those with no interest in food. A little understanding or education can go a long way in making the process a bit easier.

Many seniors find that the foods they used to love just don’t taste the same anymore. It’s not their imagination; it’s a fact. Over time, our senses of taste and smell diminish, either naturally or as a result of medical treatments such as chemotherapy or medications. These losses can result in a decreased appetite, lack of interest in food, or even malnourishment. However, compensating for these losses is well within your control. Following are some ideas for making food more appetizing.

• Arrange food attractively on the plate. Use simple plate patterns so food is clearly visible.
• Vary shapes, textures, and temperature of the food. Take time to savor the food; smell it before you taste it and chew it thoroughly before swallowing.
• Augment food’s flavor with a variety of herbs and spices.
• Look for strongly flavored foods, if tolerated, such as garlic, onions, citrus fruits, and flavored vinegars.
• Use fruit sauces or jams as well as concentrated flavors and extracts to stimulate taste buds.
• Double the amount of herbs and spices added to recipes, but within reason. Black or red pepper shouldn’t be doubled automatically. Dry rubs and spice/herb combinations on meat and poultry add flavor without fat.
• Use flavor enhancers like monosodium glutamate to enhance savory foods or reduce perceived bitterness or acidity. MSG is lower in sodium than table salt and can boost the flavor of sodium-restricted diets.
• Add small amounts of fat (creamy dressing, cheese sauce, bacon bits) to soften sharp-tasting foods.

The chemosensory losses associated with aging and medical treatments can be readily and easily managed. By using these simple tips, seniors themselves, or through their caregivers, may regain the enjoyment eating once had, leading to improved nutritional status and better overall health.

This article was written by Ellen Serfustini, FCS Agent, Utah State University Extension