January 2017 Words on Wellness
A New Face for Spend Smart. Eat Smart.
You can choose healthy foods and stick to your budget—Iowa State
University Extension and Outreach’s Spend Smart. Eat Smart.
website is here to help!
Spend Smart. Eat Smart. has helped shoppers save money and
make healthy choices for more than seven years. We are proud to
announce a brand new design for the website that is more modern,
simpler to navigate, and functional on all your devices.
Whether your goal is to eat healthier, plan your family’s meals, or
save money at the grocery store, you can find tools to make it easier
on Spend Smart. Eat Smart. The website is home to the following:
• More than 150 recipes that are delicious, inexpensive, and easy
• How-to videos featuring recipes, kitchen organization tips, and
basic food-prep techniques
• Strategies for saving money in each part of the grocery store
• Meal-planning templates and resources
• A grocery budget calculator to help you determine how much to
spend at the store
Visit the website, spendsmart.extension.iastate.edu, today to connect
with us through our blog, Facebook, Twitter, or Pinterest.
Serving Size: 1 cup
• 2 teaspoons oil (canola or
• 1 onion, chopped
• 2 or 3 large garlic cloves,
minced, or 1/2 teaspoon garlic
• 2 cans (14.5 ounces) low
sodium chicken broth
• 1 can (16 ounces) stewed or
• 1 can (16 ounces) kidney beans
(drained and rinsed)
• 1 package (10 ounces) frozen
• 1 teaspoon dried basil, oregano,
or Italian seasoning
• 1/2 cup uncooked pasta (such
as rotini, macaroni, or small
1. Heat oil in a large saucepan.
Sauté onion and garlic. If
using garlic powder, add with
2. Add broth, tomatoes, beans,
vegetables, and seasonings.
Stir to mix.
3. Bring to boil over medium heat.
4. Stir in pasta. Reduce heat to
medium low. Simmer about 20
minutes until the pasta
Nutrition information per serving:
150 calories, 2.5g total fat, 0.5g saturated
fat, 0g trans fat, 0mg cholesterol, 260mg
sodium, 26g carbohydrate, 5g fiber, 5g
sugar, 8g protein
This recipe is courtesy of ISU Extension
and Outreach’s Spend Smart. Eat Smart.
website. For more information, recipes,
and videos, visit spendsmart.extension.
Deep Clean in the Deep Freeze
When spring arrives, we typically deep clean for the coming season.
With the cold weather outside, it’s a good time to clean the freezer.
It’s important to keep the freezer clean of frost and food debris. Here
are some tips for cleaning and maintaining your freezer:
• Remove all frozen food items.
• Check items for expiration dates and for freezer burn.
• Consider throwing out any food that appears old and dried out. It
may still be safe to eat, but the quality may be poor. Ice crystals
on the inside of packages may indicate thawing and refreezing—
those packages may need to be thrown out. Frozen food can be
stored up to 1 year.
• Pack food items you are keeping in another freezer or a cooler
until you can return them to the freezer.
• Wipe down the freezer with one tablespoon of baking soda in
one quart of water. Then wipe with clean water before turning the
freezer back on.
• Let the freezer cool down for about 30 minutes before placing the
frozen items back into it.
Put a freezer thermometer near the door of the freezer and check it
periodically. Adjust the temperature control as needed to keep foods
at or below 0°F.
You can see a video on how to clean your refrigerator on the Spend
Smart. Eat Smart. website, spendsmart.extension.iastate.edu/cook/
Source: Michigan State University Extension, www.msue.msu.edu.
For more information, visit www.FoodSafety.gov.
Keep Movin’ in the
The cold weather, along with snow
and ice, can make it hard to move
outside. Don’t let the cold winter
months discourage you into cutting
back on your exercise routine.
If you don’t currently have an
exercise routine, there is no time
like the New Year to get started.
Consider these indoor activities:
• Walk at your local mall or your
building’s hallways during lunch or coffee breaks.
• Take the stairs whenever possible.
• Follow an exercise DVD rather than watching a movie.
• Do chair exercises while watching the television.
Whatever activity you choose, you’ll burn extra calories instead of
storing them. The key to an active family is finding fun things to do in
every season. Aim for a goal of 30 minutes of moderate activity daily
for adults and 60 minutes for kids—no matter the weather!
Information from the Academy of Nutrition and Dietetics: