Health and Fitness July Words on Wellness

Below you will find your edition of the July 2025 Words on Wellness newsletter.

This edition features:

• Add Herbs and Spice to Your Life
• Recipe for Taco Seasoning Mix
• Stop Stressing about Stress
• Safe Food Preservation with Pressure Canning

Check out upcoming health and human sciences events on the calendar -- https://www.extension.iastate.edu/humansciences/events

Add Herbs and Spice to Your Life

Herbs and spices add flavor and aroma to food. They are also packed with antioxidants, which help prevent cell damage. For example, 1/2 teaspoon of clove has more antioxidants than 1/2 cup of blueberries, and 1/2 teaspoon of dried oregano has the antioxidant power of 1/2 cup of sweet potatoes.

Herbs come from plant leaves and are often used in larger amounts than spices. Some seasoning ideas to try are the following:

¢â‚¬ ¢ Dill: potato, tilapia, cucumber salad, carrots, tuna salad

¢â‚¬ ¢ Oregano: pizza, pasta sauce, bread, chicken, zucchini

¢â‚¬ ¢ Basil: pesto, tomato, soup, stir-fried vegetables

¢â‚¬ ¢ Thyme: roasted pork, chicken, stuffing, soup

¢â‚¬ ¢ Rosemary: pork, chicken, salmon, steak, potatoes, squash

Spices come from the roots, seeds, flowers, fruits, or bark of plants. Typically, spices are more potent and have a stronger flavor than herbs. Some seasoning ideas to try are the following:

¢â‚¬ ¢ Turmeric: scrambled eggs, soup, rice

¢â‚¬ ¢ Cinnamon: smoothie, baked fruit, tea, sweet potato, oatmeal

¢â‚¬ ¢ Cumin: spicy soup, chili, curry dishes, roasted chickpeas, pork, lamb

Store in airtight containers at room temperature. Herbs last 1—3 years, ground spices 2—3 years, whole spices 4 years, and seasoning blends 1—2 years. Bright color and strong aroma indicate freshness.

Source: Iowa State University Extension Store, go.iastate.edu/KWPAKN

Taco Seasoning Mix Serving Size:

2 Tablespoons | Serves: 6

Ingredients:

¢â‚¬ ¢ 1/4 cup dried minced onion

¢â‚¬ ¢ 2 tablespoons chili powder

¢â‚¬ ¢ 1 tablespoon cornstarch

¢â‚¬ ¢ 1 tablespoon crushed dried red pepper

¢â‚¬ ¢ 1 tablespoon garlic powder

¢â‚¬ ¢ 1 tablespoon dried oregano

¢â‚¬ ¢ 1 tablespoon ground cumin Directions:

1. Mix all ingredients well.

2. Store in an airtight container.

3. Keep in a cool, dry place for up to one year.

4. Stir or shake before each use.

5. Use 2 tablespoons per pound of ground meat instead of store-bought taco seasoning.

Makes the equivalent of 6 (1.25 ounce) packages.

Nutrition information per serving: 35 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 80mg sodium, 8g total carbohydrate, 2g fiber, 2g sugar, 1g protein.

This recipe is courtesy of ISU Extension and Outreach ¢â‚¬â„¢s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu

Stop Stressing about Stress

We live in a fast-paced world with many stressors. Do you stress about being stressed? Here are some simple tips to manage stress:

¢â‚¬ ¢ Recognize Stress as Normal. Stress can motivate and energize. Reflect on times when stress helped you succeed.

¢â‚¬ ¢ Change Your View. See challenges as a chance to grow. Replace negative thoughts with positive ones like ¢â‚¬Å“I can do this. ¢â‚¬ �

¢â‚¬ ¢ Take Action. Break tasks into smaller steps and prioritize them to feel more in control. Create a to-do list and tackle it one step at a time.

¢â‚¬ ¢ Soothe Your Body and Mind. Use deep breathing, mindfulness, or other relaxation techniques. Try the 4-7-8 deep breathing method: inhale for 4 seconds, hold for 7, and exhale for 8. Incorporate mindfulness into your daily routine.

¢â‚¬ ¢ Do Not Stress about Stress. Accept stress as part of life. Keep a stress journal to see patterns and develop healthier responses. Practice self-compassion by reminding yourself it ¢â‚¬â„¢s okay to feel stressed and that you are doing your best.

Safe Food Preservation with Pressure Canning

Are you canning your summer vegetable bounty? Make sure you use the right equipment and method for food safety and quality. Research shows that pressure canning is essential for low-acid foods, like most vegetables, meats, and poultry. Unlike water-bath canning, which uses boiling water to kill microorganisms, pressure canning uses steam under high pressure to reach temperatures of at least 240 °F (116 °C). This higher temperature is necessary to destroy the spores of Clostridium botulinum, which causes botulism food poisoning.

Using a pressure canner also helps preserve the nutritional value and texture of low-acid foods, ensuring they remain wholesome and delicious. While it requires careful attention to venting and pressure levels, pressure canning is essential for ensuring the safety of low-acid foods.
 Source: National Center for Home Food Preservation, go.iastate.edu/W0CZ9P