An Equal Opportunity Employer and Institution 1

An Educational Partnership Between the Broward County Board of Commissioners and University of Florida Extension / IFAS

B R O W A R D C O U N T Y E X T E N S I O N E D U C A T I O N

July to September 2018

Volume 1, Number 2

In this Issue

Upcoming Events …………………………………………….2

Foodborne Illness…………………………………………….2

Tasty Recipes…..……………………………………………...3

Family Nutrition Corner…..……………………………...4

From the Desk of Broward

County’s FCS

Extension Agent…

Dear Apple Core Readers,

I hope you enjoyed reading the last issue of the Apple Core Newsletter and found the infor-mation valuable. We are still in hurricane sea-son which runs from June 1st through Novem-ber 30, 2018. Please make sure you are making your plans and are stocking up on needed sup-plies. Extra purchases can be costly, so try to buy items when they are on sale and/or use coupons, as able. Know where nearby shelters are should you need to evacuate. Make sure you have considered your pets needs too; stock up on extra food and water for your furry friends. Organize your important papers. Test hurricane shutters now to insure they close properly and/or evaluate whether to purchase plywood to cover windows. It never hurts to be prepared in advance! The UF/IFAS Broward County Extension Edu-cation office is in Davie, FL and is in partnership with Broward County Government, Parks and Recreation Division and the University of Flori-da Institute of Food and Agricultural Sciences (IFAS). We are here to bring the resources and knowledge of the University of Florida faculty and staff directly to you locally through our Extension programs. I hope you continue to have a great summer filled with plenty of sunshine, exercise, healthy meals, family fun and good health!

Brenda Marty-Jimenez, MHM, RD, LD/N Nutrition Extension Education Agent IV

E-mail: bjimenez@ufl.edu

Do you have an idea or nutrition story you’d like to share?

E-Mail: bjimenez@broward.org

Visit us on the web at: http://sfyl.ifas.ufl.edu/broward/family-and-consumer-sciences/

SolutionsForYourLife.com

For the past century, UF-IFAS Extension has put land-grant university research and education to work, preserving the balance of natural re-sources and quality of life for all Floridians. Extension brings the re-sources and knowledge of the University of Florida faculty and staff di-rectly to you locally through our Extension programs in each of the state’s 67 counties. It is like having the University of FL in your backyard. Here in Broward County, we have helped millions of people over the years apply research-based solutions to their homes, businesses, and communities. Currently we have four subject matter programming areas: Family and Consumer Sciences, Urban Horticulture, Commercial Horticulture and the 4-H Youth Development program. The Apple Core Newsletter is published through the Family and Consumer Sciences (FCS) section. Looking back in history, the Cooperative Extension System was estab-lished with the Smith-Lever Act of 1914, providing research-based educa-tion to the public to improve their daily lives and provide solutions to everyday issues. Extension Education fosters partnerships and overall represents partnerships between the USDA's National Institute of Food and Agriculture (NIFA) and land-grant universities across the United States. The University of Florida is Florida's premier land-grant university, with its Institute of Food and Agricultural Sciences (UF/IFAS) responsible for administering the state's Extension system. Today, UF/IFAS includes: • Extension offices in each of the state’s 67 counties, as mentioned previously • 12 Research and Education Centers with a total of 20 locations (including demonstration sites) throughout Florida • The College of Agricultural and Life Sciences • The School of Forest Resources and Conservation • The School of Natural Resources and Environment • The Center for Tropical Agriculture • Portions of the College of Veterinary Medicine, the Florida Sea Grant Program, and International Programs. Visit the UF/IFAS, Broward Extension Office today at 3245 College Avenue in Davie, FL (954) 357-5270

An Equal Opportunity Employer and Institution 2

Are you just starting to exercise? Getting back into a routine after

a break? Always seek the advice of your medical professional be-

fore beginning an exercise program. Get regular checkups! Al-

ways listen to your body. Stop if you feel pain, when exercising.

Find strength, balance and flexibility exercises that you enjoy and

can do anytime, anywhere. One of the best things about physical

activity is that there are so many ways to be active. Running,

skating, lifting weights, taking a walk, riding a bike, dancing to

your favorite song on the radio, walking up and down the stairs

are just a few examples. The secret is to find activities you enjoy

and can stick with over time. Exercises can strengthen your legs

and ankles and also help improve your balance and prevent slips

and falls.

Remember to drink plenty of water, wear comfortable clothing

and shoes that fix properly. It is important to spend time to warm

up at the beginning of your exercise routine. Warm-up activities

can help you prevent injury and reduce muscle soreness later.

Cooling down at the end of your workout is just as important and

gives our muscles a chance to gradually return to rest. This is im-

portant to prevent injury.

Get moving today for better health!

July 26, 2018 at 11 a.m. Location: Poverello Center/Wilton Manors Topic: Cooking Matters in Your Community

August 11, 2018 at 10 a.m. – 1:00 p.m. Location: Dania Patch Farmers Market/ Dania Beach Topic: FNP Cooking Matters in Your Community

August 13, 2018 at 10:45 a.m. Location: Martin Luther King Community Center /Hollywood Topic: Elderly Nutrition and Food Safety

August 23, 2018 at 11 a.m. Location: Poverello Center/Wilton Manors Topic: Cooking Matters in Your Community

August 23, 2018 at 11:30 a.m. Location: Lauderhill Food Pantry/Lauderhill Topic: Cooking Matters in Your Community

September 27, 2018 at 11 a.m. Location: Poverello Center/Wilton Manors Topic: Cooking Matters in Your Community

The American food supply is among the safest in the world, yet the federal government estimates that there are about 48 million cases of

foodborne illness annually. Each year these costly illnesses result in an estimated 128,000 hospitalizations and approximately 3,000 deaths.

These are a few of the common names of some of these illnesses: botulism, cyclophorias, E. coli, hepatitis, listeriosis, salmonellosis and staphy-

lococcal food poisoning. Foodborne illness can have varying symptoms that range from mild discomfort to very serious, life-threatening illness.

People with weakened immune systems (ie. very young children, the elderly, cancer patients and those with HIV etc.) are at greatest risk of

serious consequences from most foodborne illnesses. Some of the signs and symptoms of food borne illness include: abdominal cramps, wa-

tery diarrhea, nausea, vomiting, difficulty swallowing, loss of appetite, loss of weight, stomach cramps, fatigue, and fever.

TIPS: When you think you may have a food borne illness seek medical attention. Handle food properly. Clean all food preparation surfaces.

Use a food thermometer to make sure food is cooked to the recommended temperature. Store food at the proper temperature. Discard ex-

pired food items. When in doubt, throw it out. Engage in proper and regular handwashing. Handwashing is a great way to stop the spread of

infection.

For more information, you can call the Food Information Line at 1-888-SAFEFOOD (toll free) from 10 a.m. to 4 p.m. ET, Monday through Friday. You can also visit the

FDA website at www.cfsan.fda.gov.

The mission of the Broward County Extension Division’s

Family & Consumer Sciences Program (FCS) is “to assist

families and individuals with making more satisfying

and effective choices in lifestyle and resource

management.” Research-based curricula is used, and

covers a variety of subjects designed to help those

facing limited time and resources to achieve an

improved quality of life.

Subject to change

An Equal Opportunity Employer and Institution 3

FAMILY RECIPE IDEA:

CHINESE VEGGIES AND RICE Prep time: 25 minutes

Cook time: 25 minutes

Serving size: 1 ½ cups

Serves: 4

Ingredients: 1 cup brown rice ½ pound broccoli 2 medium celery stalks 1 medium carrot 1 small jalapeno or other chili pepper 1 clove garlic 6 ounces boneless chicken or firm tofu ¼ cup low-sodium soy sauce 1 Tablespoon brown sugar 1 Tablespoon cornstarch 2 Tablespoons canola oil ½ teaspoon ground ginger

Directions: 1. Cook rice following package directions. Set aside. Cover to keep

warm.

2. Rinse and chop broccoli and celery. Peel, rinse, and chop car-rots. Rinse and finely chop jalapeno. Peel and finely chop garlic.

3. If using chicken, remove the skin. Cut chicken into small pieces.

4. In a small bowl, stir together soy sauce, brown sugar and corn-starch. Add 1 teaspoon of the chopped jalapeno. Stir.

5. Heat oil in a medium skillet over medium-high heat. Add ground ginger and stir. Add chicken or tofu. Cook, stirring occasionally, until slightly browned and starting to cook through, about 2 minutes.

6. Add chopped veggies. Stir frequently. Cook until veggies are tender and chicken is completely cooked but not dry, about 5-7 minutes.

7. Add soy sauce mixture. Bring to a boil. Reduce heat. Simmer until sauce is slightly thickened, about 2 minutes.

8. Serve over warm brown rice.

Ideas: Have kids help by mixing soy sauce, brown sugar and cornstarch together (Step 4). Use any of your favorite vegetables like

squash, bell peppers or spinach. For corn allergies, arrowroot may be used instead of cornstarch. Reference: Adopted from UF/IFAS Family Nutrition Program; Share Our Strength’s Cooking Matters

SOUTH FLORIDA TROPICAL FRUIT: MANGO

CHICKEN SALAD WITH MANGO

Mangos are a delicious fruit grown right here in South Flori-

da. No other fruit compares to the tropical flavor of a ripe,

sweet, and juicy mango. Fruits are abundant in nutrients

such as Vitamin C, potassium, fiber, and folate. Tropical fruits

may vary in natural pectin, acid and sugar content from one

season to another due to the variations of the climate. Flori-

da is the major producer of mangos in this country. Florida

mangos are available from late May to October depending

upon the variety and season. Choose mangos that are fully

colored, firm and free of many blemishes. Avoid soft or shriv-

eled fruit which may indicate bruising or immature fruit.

Avoid mangos that have bird, insect and/or animal bites. Ripe

mangos may be refrigerated whole and unpeeled for 4 to 5

days, while peeled, sliced and covered fruit can be storied for

3 or 4 days under refrigeration.

MyPlate recommends making ½ your plate fruits and vege-

table. Eating large amounts of plant-based foods has been

associated with lowered rates of cardiovascular disease and

with decreased risk of cancer and stroke. Serve up some

mango today!

References: UF/IFAS South Florida Tropicals, Developed by South Florida Extension Home Economists; publication date NA. FSHN 07-08, Food Science and Human Nutrition Department, UF/IFAS Exten-sion. September 2007. Reviewed February 2017.

Serves: 4 Ingredients:

2 cups chopped, cooked chicken 2 cups chopped, ripe mango 1 large tomato, chopped 1 medium green pepper 2 green onions, chopped ½ cup yogurt 1 Tbsp. vinegar 1 Tbsp. lemon juice 1 tsp. sugar Lettuce or spinach leaves

Directions:

1. Combine chicken, mango, tomato, green pepper, and onion in a large bowl..

2. Blend vinegar, lemon juice and sugar into yogurt.

3. Fold into fruit/chicken mixture.

4. Chill for two hours.

5. Spoon into lettuce or spinach leaves.

An Equal Opportunity Employer and Institution 4

WERE ON THE WEB AT:

DISCLAIMER

The information in this community newsletter is for informational purposes only. The Broward County Exten-

sion office and/or the Broward County Board of Commissioners are not engaged in rendering medical advice

or professional services and cannot provide consultation on individual health conditions. The information

provided in this newsletter should not be used for diagnosing or treating a health problem or disease. It is not

a substitute for professional care. If you have or may suspect you have a health problem, you should seek

appropriate medical attention from your health care provider.

The institute of Food and Agricultural Sciences is an equal opportunity/affirmative action employer authorized to provide research, educational information and other services only to individuals and institutions that function

without regard to race, color, sex, age, handicap, or national origin. Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida.

Motivational Moment “You don’t need a reason to help people.” -Author Unknown

Enjoy Your Food, But Eat Less

You can enjoy meals while making small adjustments to the amounts of food you put on your plate. If you are trying to

control your weight, watch your portion size. Portion sizes continue to increase with larger options available at some res-

taurants. Healthy meals start with more vegetables and fruits and smaller portions of protein and grains.

1. Get to know the foods you eat-Eat a variety of foods and make healthy food choices.

2. Take your time-Be mindful when you eat. Enjoy the taste and textures of food. Chew your food thoroughly. Use

hunger and fullness cues to recognize when to eat and when you’ve had enough.

3. Use a smaller plate-Use a smaller plate at meals to help with portion control. This may help you from overeating.

4. If you eat out, choose healthier options-Check and compare nutrition information about the foods you are eating.

Preparing food at home makes it easier to control ingredients and what is in your meals.

5. Satisfy your sweet tooth in a healthy way-Serve fruit for dessert. Serve a fre3sh fruit cocktail or a fruit parfait made

with low fat yogurt. Try baked apples and top with cinnamon.

6. Choose to eat some foods more or less often-Select plenty of vegetables, fruits, whole grains and fat free or 1% milk

and dairy products. Cut back on foods high in solid fats, added sugars and salt for better health.

7. Find out what you need-Compare the foods you eat to the foods you need to eat. Check out

www.ChooseMyPlate.gov and get your personalized plan by using the Super Tracker to identify your food group

targets and goals.

8. Sip smarter-Drink water of other calorie-free beverages, 100% juice, or fat-free milk when you are thirsty. Soda and

other sweetened drinks contain a lot of sugar and are higher in calories.

9. Compare foods-Compare food products and read the nutrition information found on food labels.

10. Make treats “treats” not everyday foods-Treats are OK once in a while. Just don’t make threat foods an everyday

choice. Limit sweet treats to special occasions.

For additional information please contact: Brenda Marty-Jimenez, MHM, RD, LD/N, FAND

Broward County Extension Agent IV 3245 College Avenue

Davie, FL 33314-7719 Phone: (954) 357-5277

Fax: (954) 357-8740 Email: bjimenez@broward.org

bjimenez@ufl.edu

Reference: 10 tips Nutrition Education Series www.ChooseMyPlate.gov

U F / I F A S B R O W A R D C O U N T Y E X T E N S I O N E D U C A T I O N

Question: What is the “Sunshine” Vitamin?

Answer: It is Vitamin D. Vitamin D helps your body absorb calcium for good bone health. Good food sources of vitamin D include fortified milk and yogurt and fatty fish such as salmon, tuna and sardines. Other foods such as orange juice, margarine and breakfast cereals may be fortified with vitamin D.

http://sfyl.ifas.ufl.edu/broward/family-and-consumer-sciences/