Health and Fitness : March 2017 Words on Wellness Newsletter

By Iowa State University Extension and Outreach Tracking for Health "What gets measured, getsmanaged"�"�Peter Drucker, management consultant andauthor. Weight loss is a commongoal many people share. Researchsuggests that tracking what we eatand how much we move can helpvus reach and maintain a healthyweight. Apps can make this tracking easier and more fun. Check out these apps to help you achieve your health goals: MyFitness Pal"�This is a free calorie-counting app with more thanfive million foods in the data base and featuring a bar-code scanneroption for ease and accuracy in tracking food intake. Users are ableto set goals and track progress toward daily intake targets. Recipesand videos are shared when users log in to track food intake. Myfitnesspal.com Spend Smart. Eat Smart."�You can carry Spend Smart. Eat Smart.in the palm of your hand at the grocery store with the Spend Smart. Eat Smart. mobile app*. The app tools make shopping for healthyfoods a breeze. Produce Basics helps you choose, clean, store, andprepare fresh vegetables and fruit with ease. The Recipe Finder helpsyou keep track of your favorite recipes from the website. The UnitPrice Calculator compares products to help you find the best price. *The Spend Smart. Eat Smart. app will be available soon. Watch thewebsite, spendsmart.extension.iastate.edu, and Facebook page forannouncements about the release. Dine Safe"�This is a free app that allows users to identify restaurantsthat cater to allergies and restrictions using a sort menu thatcompares allergies to allergens in each menu. Dinesafeapp.com Epicurious"�This free app offers cooking tips, recipe collections, andholiday menus. Epicurious is adding original video and features aseasonal ingredients finder and smart kitchen timer. Epicurious.com Reference: Akers, J. D., R. A. Cornett, J. S. Savla, K. P. Davy, and B.M. Davy. 2012. Daily self-monitoring of body weight, step count, fruit/vegetable intake and water consumption: A feasible and effectivelong-term weight loss maintenance approach. Journal of theAcademy of Nutrition and Dietetics 112 (5): 685-692,dx.doi.org/10.1016/j.jand.2012.01.022 (27 January 2017) Teriyaki Rice Bowl Serving Size: 1 cup Serves: 6 Ingredients: "� 2 teaspoons oil (canola orvegetable) "� 3/4 pound boneless chicken,beef, or pork (cut into strips) "� 2 cloves minced garlic or 1/4teaspoon garlic powder "� 2 cups water "� 1/2 cup low sodium teriyaki orsoy sauce "� 2 cups instant brown rice,uncooked "� 1 package (14 to 16 ounces)frozen stir fry vegetables) Instructions: 1. Heat oil in large nonstick skilleton high heat. Add meat andgarlic. Cook and stir 5 minutes. 2. Add water and teriyaki or soysauce and stir. Bring to a boil.Stir in rice. Return to a boil.Reduce heat to low and cover.Simmer 5 minutes. 3. Stir in frozen vegetables. Heatuntil vegetables are hot, about5 minutes. 4. Let stand 5 minutes. Fluff witha fork. Nutrition information per serving: 230 calories, 3.5g total fat, 0g saturatedfat, 0g trans fat, 30mg cholesterol, 510mgsodium, 33g carbohydrate, 3g fiber, 7gsugar, 19g protein This recipe is courtesy of ISU Extensionand Outreach's Spend Smart. Eat Smart.website. For more information, recipes,and videos, visit spendsmart.extension.iastate.edu. Facts about the Date on Your Food Package The dates provided on food products can be confusing. This confusionoften leads to unnecessary food waste. Manufacturers provide datingto help consumers and retailers decide when food is of the bestquality. To determine quality dates, manufacturers consider the lengthof time the food has been held during distribution and the holdingtemperature, the characteristics of the food, and the type of packagingused. For example, fresh beef packaged in a reduced oxygen packagingsystem will stay fresh longer than meat not packaged this way. Thequality may deteriorate after these dates, but the product is still safeto eat if handled properly. Open dating is used on most food, such asmeat, poultry, eggs, and dairy. Closed or coded dating is a series ofletters and/or numbers that typically appears on shelf-stable productslike cans or boxes of food. Common phrases used are the following. "� "�Best if used by/before' indicates when a product will be of bestflavor or quality. It is not a purchase or safety date. "� "�Sell by' tells the store how long to display the product for inventorymanagement. It is not a safety date. You should buy the productbefore the sell-by date, but you can still store it at home beyond thatdate as long as you follow safe storage procedures. "� "�Use by' is the last date recommended for use of the product atpeak quality. It is not a safety date. For more information, check out this website: stilltasty.com. Swimming Swimming is the fourth mostpopular sports activity in theUnited States and a good wayto get regular aerobic physicalactivity. Just two and a half hoursper week of aerobic physical activity, such as swimming,can decrease the risk of chronicillnesses like heart disease anddiabetes. For people with arthritis,swimming and other water-basedexercises can improve the use ofaffected joints and decrease painfrom osteoarthritis. Source: www.cdc.gov/healthywater/swimming/swimmers/health_benefits_water_exercise.html