Seven Quick Tips for Managing Stress

1. Let go of the need to control. Don’t aim for unachievable perfection, be clear about your limits, and learn to say no to opportunities that you do not have time for. Try to keep the source of your stress in perspective with your overall life.
2. Understand your stress triggers. Keeping a daily journal can be an effective way to help identify your stressors. If you can identify your sources of your stress you may be better prepared to find ways to cope.
3. Eat well. Feed your brain with healthy snacks and regular meals. Eating a well-balanced diet ensures that your body and mind have the nutrients they need for proper function.
4. Get enough sleep. Aim for at least 8 hours each night. Missing out on a good night’s rest can have a detrimental effect on your mood and appetite.
5. Stay physically active. Regular exercise can help improve your mental health in addition to your physical health.
6. Take time to be still and quiet. You may find calm in listening to music, reading, meditating or doing breathing exercises. Find a practice that gives you an opportunity to achieve mental clarity and calm, and then make time for it – no excuses.
7. Talk it out. Sharing your struggles with friends or family can give them an opportunity to assist you, and provide a sounding board for your thoughts and feelings. You may also choose to talk to your primary care doctor or a mental health practitioner if you feel you need professional help or guidance.

Information from:  https://www.geha.com/about-us/news-and-alerts/health-ereport/march-2018-health-ereport/seven-tips-for-managing-stress

Is This Frozen Food Safe To Eat?

A lot of the questions I receive about food safety is about the safety of food that has been stored in a freezer.  The recommendations often don't seem realistic when we are putting up a large amount of produce or have a beef butchered.  The recommended storage length, is not based on food safety but on food quality.

 Over a period of time the quality of food deteriorates in a freezer.  Think about that carton of ice cream that you forgot about in the back of the freezer.  The texture changes and it becomes a sticky rubbery mess. A freezer, especially a frost free one, removes the moisture from food over time.

The safety of food in a freezer is always based on the fact that the food and the freezer has been at zero degrees or below. If there has been a power outage and/or the food has reached a temperature over 40 degrees at any time while in the freezer, the safety of the food may be in question.

Freezer burn is an example of quality deterioration.  Freezer burn is the result of air coming into contact with the food while it’s in the freezer.  Usually there is a color change and dry spots develop on the food. Freezer burn may just be dehydration or the food may also have an “off flavor”.  While it may not look  or taste appetizing the food is completely safe to eat.  If the damaged area is small, it can be cut off before or after cooking.  If the damage is extensive the food may need to be pitched.

To help keep frozen food from getting freezer burn, there are some fundamental tips:

Re-wrap meats when you come from the store. That thin film found on grocery store meat is not thick enough to keep air from getting in. For best quality rewrap meats with moisture and vapor–proof wraps or bags.  This is also a good time to separate the food into serving-size pieces and remove foam containers to ease defrosting and cooking in the future.

Not all bags are created equal.  Don’t use “storage” bags when you should be using “freezer” bags.  Bread bags and plastic bags from grocery stores are not moisture or vapor proof and will not protect food in the freezer no matter how tight they are wrapped or how many layers have been used.

Air is not your friend. Since air is the real problem, make sure to squeeze as much air out of freezer bags and other container as possible before putting the food into the freezer.  Those vacuum sealers do a good job of getting the air out when freezing foods.

Use freezer quality containers.  Leftover margarine, cottage cheese or sour cream containers are not designed for this purpose and won’t do a good job of keeping that air out. Also, it is not recommended that you reuse the plastic containers and trays that come with microwaveable entrees. Use plastic containers or wide-mouth glass jars specifically designed for the freezer.

Prevent FISH food. Make sure everything that goes into the freezer gets labeled with its name and the date it was frozen.  Often food get stuffed into the back of the freezer and forgotten. Develop a frozen food inventory and practice FIFO—First In-First Out. This will help prevent what food safety experts call FISH food—First In-Still Here.


If care is taken, the quality of frozen fresh foods like meat, poultry, fresh fruits and vegetables will be good for a year.  Precooked foods and leftovers are best if eaten within three to four months.


Information for this article came from Is This Safe to Eat?

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Healthy Grilling Marinades

Tangy Yogurt-Spice Marinade

1 1/2 cups low-fat yogurt

2 Tbsp. fresh lemon juice
2 tsp. minced garlic cloves
2 tsp. minced fresh ginger (or 1 tsp. dried, ground ginger)
2 tsp. ground coriander
1 tsp. ground turmeric
1/4 tsp. cayenne pepper

Place all ingredients in a blender and combine at low speed. Pour into large, wide and shallow non-metal casserole dish or mixing bowl.
Add food to be grilled and turn to coat all sides. Cover and refrigerate at least 1 hour.

Makes 6 servings. (About 1 2/3 cups)
Per serving: 23 calories, 0 g total fat (0 g saturated fat), 3 g carbohydrates, 1.5 g protein, 0 g dietary fiber, 22 mg sodium.

Herbed Dijon Marinade and Basting Sauce

3 Tbsp. olive oil
2 Tbsp. balsamic vinegar
1/4 cup finely chopped shallots
3 garlic cloves, finely minced
3 Tbsp. Dijon mustard
2 Tbsp. freshly squeezed lemon juice
1 Tbsp. grated lemon peel
1 Tbsp. finely minced fresh thyme, or 1/2 tsp. crushed dried thyme
3/4 tsp. crushed dried tarragon

In medium bowl, combine all ingredients. Pour half into a container with lid to reserve for basting while grilling. Place other half of mixture into large non-metal casserole dish or mixing bowl.
Add food to be grilled and turn to coat all sides. Cover and refrigerate at least 1 hour.

Makes 8 servings. (About 1 cup)
Per serving: 28 calories, 3 g total fat (0 g saturated fat), 1 g carbohydrates, 0 g protein, 0 g dietary fiber, 36 mg sodium.

Citrus Marinade

1 cup orange juice
1/4 cup lemon juice
1/4 cup lime juice
2 cloves garlic, minced
1 tsp. ground coriander
1 tsp. lemon-pepper seasoning

Mix all ingredients together in large, wide and shallow non-metal casserole dish or mixing bowl.
Add food to be grilled and turn to coat all sides. Cover and refrigerate for 1-6 hours.

Makes 4 servings. (about 1.5 cups)
Per serving: 19 calories, 0 g total fat (0 g saturated fat), 5 g carbohydrates, 0 g protein, 0 g dietary fiber, 0 mg sodium.

Mediterranean marinades

One of Our Food System’s Helping Hands: GMOs

There is a lot of hype on the internet about the dangers of GMOs, but most of it is designed to scare you into buying expensive food.  It is based on personal belief and not actually science or fact.  This article discusses the reasons plants are modified and safety of our food supply.   It is important to show what science knows, so you can make an informed decision about the food your choose to eat.

One of Our Food System’s Helping Hands: GMOs

Newsbite: Tips to Get Your Child Vying for Veggies

We know the importance of helping children learn to enjoy fruits and vegetables.  As I was reading this article I was reminded of a webinar I watched about increasing the nutrients in baked goods.  Pumpkin, Sweet Potatoes, Carrots, Applesauce, Zucchini and Bananas are often used to make delicious desserts.

When I was nine I entered a 4-H cooking contest and made some yummy carrot cookies.  Here is a similar recipe to the one I made.

Carrot Drop Cookies

1 cup margarine
3/4 cup sugar
2 eggs
1 cup shredded carrots
2 cups all-purpose flour (add 1/4 cup if you live at high altitude)
2 teaspoons baking powder
1/2 teaspoon salt
1/2 cup shredded coconut

In a bowl, cream margarine and sugar.  Add eggs; mix well.  Stir in carrots.  Combine the flour, baking powder and salt; gradually add to the carrot mixture.  Fold in coconut.  Drop by rounded teaspoonfuls 2 inches apart onto ungreased baking sheets.  Bake at 400 degrees F for 8 to 10 minutes or until lightly browned.  Remove to wire racks to cool.  Yield: 4 1/2 dozen.

Enjoy this article with Tips to increase vegetable consumption

Newsbite: Tips to Get Your Child Vying for Veggies

Beware of the Publishers Clearing House Scams

We are starting to see the ads on TV for publishers clearing house and soon you will get your packet in the mail to sign up.  We all mail them off with the hopes that we will be the next winner.  Read this article by the Federal Trade Commission to help you avoid an expensive scam.

Publishers Clearing House Imposters Keep Coming

E-cigarettes pose added danger for young children

Lately the use of e-cigarettes by teens has been in the news, but I was unaware of the dangers of the liquid for young children.  If you have young children in your home, read this article about the marketing being done by these companies and how the packaging looks similar to apple juice.

Nicotine Not Child's Food

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