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EXTRACTS OF THYME October, November, December 2016

EAT SMART, BE FIT MARYLAND!

One More Fruit + One More Veggie = Healthy Two-morrow! It’s no secret that fruits and vegetables are packed with vitamins and minerals, and can help to prevent diseases such as heart disease, cancer, and diabetes. Adding just one more fruit or vegetable to your day is a great first step to eating healthier, and is super easy! Here are a few quick tips to get you started:

• Start simple by adding a snack! Fruits are conveniently packaged to travel well, so grab a piece of your favorite fruit and go. Vegetables such as carrots, broccoli and celery also travel well and can be eaten with healthy dips such as low fat dressing, peanut butter, or hummus. Cut up veggies ahead of time for a no hassle portable snack!

• Not a snack person? No problem! Add fruit or veggies as toppings to meals. For example, sandwiches, wraps, pizza, and pasta make a great foundation for the addition of your favorite vegetables such as tomato, onions, peppers, and spinach. Fruits can be added atop oatmeal, yogurt, cereal or low-fat frozen yogurt for an extra flavor bonus.

• Have picky family members? Try including fruits and veggies in family favorites. For example, add mushrooms and green peppers to meatloaf, squash and eggplant to lasagna, sweet potato and black beans to chili, broccoli to mac and cheese, or tomatoes and spinach to scrambled eggs. Chopped up veggies can add extra crunch to lunch favorites like tuna and chicken salad. You can add sliced banana or apples to the classic PB & J.

• Not camouflaged enough for those really picky eaters in your family? Smoothies and shakes are a great way to mix fruits and vegetables together for a delicious snack or on the go breakfast. Blending berries, bananas, peaches, or oranges with yogurt or low-fat milk is a great way to add fruit to your child’s day. Try mixing greens or carrots with apples, pineapples, or bananas then add yogurt or low-fat milk for a healthy drink. The combinations are endless, and you can mix and match ingredients.

The most important thing to remember about fruits and veggies is that all forms count. That means it doesn’t matter if you choose fresh, frozen, or canned produce, they all add to your daily intake of fruits

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and vegetables. Just remember, if you chose to purchase canned varieties, be sure to look for no/low sodium vegetables or fruit packed in 100% fruit juice to cut back on added salt and sugar. Now that you know how easy it can be to add just one more fruit or veggie to your day, you can sit back, relax, and enjoy healthy days to come.

Source: wwweatsmart.umd.edu

PREGNANT WOMEN, CATS, AND TOXOPLASMA GONDII This fall it seems like a lot of my friends are pregnant. I always tell them to get in touch with me if they have any questions about food safety during this time. Many of my pregnant friends have tested their parenting skills with fur-kids of the feline variety, but do not realize the potential risk their cat(s) could have on their newborn. The potential risk is that any domestic cat or wild cats can be carriers of a protazoa called Toxoplasma gondii (also called toxo). It is fair to note that consuming undercooked meat (from animals carrying toxo), consuming contaminated water, blood/organ transplants, and mother to fetus transmission are additional ways for people to become infected. Back to cats…As part of the lifecycle of this protozoa, they will enter a stage known as an oocyst. Oocysts are shed via cat feces, where kittens shed more oocysts than a mature cat. However, as few as a 100 oocysts could cause toxoplasmosis among humans. Symptoms often include fever, headache, muscle pain, stiff neck, and swollen glands, but 10% of infected women will show these symptoms. The majority of pregnant women and women who are trying to get pregnant do not show signs of infection and can pass the infection on to their infant. Infants with toxo may not show symptoms either at birth, but could develop symptoms later in life, such as blindness or mental disabilities. Some newborns may have eye or brain damage at birth. Treatment is available if a woman becomes infected during pregnancy, and may require additional monitoring for them and their newborn. How do I protect myself?

• Do not get rid of your kitten and/or cat-that would be upsetting. • Avoid changing the cat litter box. If nobody else is available, wear

disposable gloves and wash your hands with soap, warm water, and paper towels afterwards.

• Change the litter box every day. “The Toxoplasma parasite does not become infectious until 1 to 5 days after it is shed in a cat’s feces.”

• Do not feed cats raw or uncooked meats, because they can carry microbes other than toxo.

• Keep cats indoors. • Avoid stray cats, and especially cute kittens. • Do not get a new cat during pregnancy. • Wear gloves when gardening and contact with soil and sand. Both soil and sand may have been

contaminated with cat feces that contains Toxoplasma. Remember wash your hand after working in the garden, or coming in contact with sand and soil.

References: http://www.fda.gov/Food/FoodborneIllnessContaminants/PeopleAtRisk/ucm082328.htm http://www.cdc.gov/parasites/toxoplasmosis/gen_info/pregnant.html http://www.cdc.gov/parasites/toxoplasmosis/biology.html Jay, J. M., M. J. Loessner, and D. A. Golden. "Modern food microbiology 7 th." (2005).

Source: Shauna Henley, Extension FCS Educator, Baltimore County

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WINTER; IT BRINGS MORE THAN JUST COLD! The winter season means cold weather along with a potential snowfall. It’s a time to make snowmen and have snowball fights. It is not a time that should be spent dealing with a problem with your house. Unexpected problems can occur during the winter season unless you prepare your house ahead of time. It is important to prepare your house before the winter hits to prevent unexpected problems from ruining your winter season. There are common problems that happen during the winter, but there are ways to prevent these problems from happening so that you can enjoy the winter season. There are common problems that occur during the winter season that could leave your family out in the cold. Your heating system could break leaving your house with no heat. There could be air or water leaks that get inside of your house from a leaky roof, ice dams, clogged gutters, busted pipes, or from poor installation. Chimney fires are also a hazard if a fireplace has not been properly maintained. These problems are not normally known until after an issue has happened, so it is always important to check out these potential trouble makers to ensure that preventable problems don’t happen this winter season. There are some ways to help prevent these problems to ensure that your family stays safe during this winter season. Check your heating system for problems and if there is indeed a problems, get it fixed before the cold weather comes. Checking the rook and pipes for any cracks that could cause leaks is another important thing to check for and repair if there is damage. Gaps around windows and doors can also let water and moisture in, but putting caulk around these openings will prevent water and moisture from getting inside your house. Clean your gutters if they are full of debris so that water does not get backed up against the house and cause damage to the roof. Add an extension to the downspout so that it releases water a few feet away from the foundation of your house. Turning off the outside faucets and sprinkler systems that will not be used during winter will prevent water that is still in the pipes from freezing and then bursting the pipes. Testing your sump pump will give you reassurance that water will be going into the sump pump and not into your house. To prevent chimney fires, make sure that your fireplace is clean and in good shape. Have ice melt, snow blower, shovels, and any other winter supplies ready to go before a storm comes. These tips are just some of the ways that you can get your house prepared for the winter season. Unexpected problems may still occur, but preparing your house before the winter season will decrease the chances of these problems from happening. Spending a little time and money on repairs will save you a lot of money and time in the long run. It will allow you to have a little more peace of mind about the cold winter coming and more time to enjoy the snow with your family. So snuggle up by the fire with a cup of hot chocolate and enjoy this winter season. References Dont' Let These Winter Home Problems Leave You Out in the Cold | Home Matters blog | Ahs.com. (2016). Retrieved August

21, 2016, from https://www.ahs.com/home-matters/lifestyle/dont-let-these-winter-home-problems-leave-you-out-in-the-cold

Esswein, P. M. (2013, September). 15 Ways to Prepare Your Home for Winter. Retrieved August 21, 2016, from http://www.kiplinger.com/slideshow/real-estate/T029-S001-12-ways-to-prepare-your-home-for-winter/index.html

The 2 Most Common Winter Household Problems. (2016). Retrieved August 21, 2016, from http://www.insulationtechnicians.com/the-2-most-common-winter-household-problems.html

Source: Dr. Virginia Brown, Extension FCS Educator, Carroll County

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FALL ALLERGIES: HOW TO REDUCE THEM! Fall is the time of the year where the air is crisp and the trees are colorful. This beautiful time of year unfortunately has one problem that it brings; allergies. Allergies are abnormal reactions of the body to an allergen a person has been exposed to through inhalation, ingestion, injection, or skin contact with. Allergies can come with a multitude of different symptoms. In order to enjoy this fall season, here are some tips to help reduce the symptoms from common allergens that come along with the fall season.

First, it is important to distinguish what the most common fall allergens are. People who suffer from seasonal allergies are concerned with one major problem that fall brings, known as pollen. Pollen is a common fall allergen that is produced by plants to fertilize other plants. A common plant that produces one billion grains of pollen per plant is ragweed. There are other types of common fall allergens such as mold and mildew. Mold

and mildew are fungi that produce spores that spread through the air. They thrive in damp areas both indoors and outdoors. Dust mites are another common fall allergen due to

the cooler temperatures that fall brings. They are found inside where they can feed off of flakes of human skin that are shed naturally around the home. In addition to knowing what the most common fall allergens are, it is also important to know what these common allergens cause. There are many different symptoms a person with seasonal allergens may have and they can vary from person to person. The most common symptoms that fall allergens can cause are a runny or stuffy nose along with excessive amounts of sneezing. Fall allergens can make your eyes, nose, ears, and throat feel very itchy. They may cause red and watery eyes with possible swelling around the eyes. Mucous buildup is common and can be thick causing congestion. It may be harder to breathe which can cause wheezing or can spark an attack for people with asthma. Allergens can also irritate your skin causing dry, itchy skin, hives, and eczema. They can also cause an upset stomach, diarrhea, and in extreme cases, anaphylaxis. These symptoms and their severity will vary from person to person. Now that the allergens and their symptoms have been identified, it is time to talk about relief. There are many different ways to try and help reduce the symptoms of season allergies. Here are some tips to help reduce the impact of seasonal allergies. First, before you go outside, you should check the pollen levels in your area. If the level of pollen is high, either change plans to indoors or bring an over the counter antihistamine that is non-drowsy and long lasting. After you have enjoyed a nice day outside, take a shower to wash off any excess amount of pollen that may be on your skin or hair. You should also wash your clothes that you were wearing to get the pollen off of them as well. If you need to hang dry clothes, do not do it outside because pollen can blow on your drying clothes and then spread anywhere you go. If you still feel yourself getting sick from seasonal allergies, you can continue to use to over the counter medications to help relieve symptoms and a dehumidifier to help with congestion. Keep your windows closed inside your house and car and use the air conditioning unit instead. Hopefully these tips will help to reduce your allergies so that you can enjoy this fall season. References: AAFA. (2015, October). Pollen Allergy. Retrieved August 20, 2016, from http://www.aafa.org/page/pollen-

allergy.aspxReferences Myers, W. (2013, October 17). 8 Tips for Fall Allergy Relief. Retrieved August 20, 2016, from

http://www.everydayhealth.com/allergy/8-tips-for-fall-allergy-relief.aspx The definition of allergy. (n.d.). Retrieved August 20, 2016, from http://www.dictionary.com/browse/allergy Wallace, R. (2015, February 26). Common Fall Allergens & How to Fight Them. Retrieved August 20, 2016, from

http://www.healthline.com/health/allergies/fall-allergens#Treatment6

Source: Dr. Virginia Brown, Extension FCS Educator, Carroll County

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Terry Serio Virginia Brown, DrPH Shauna C. Henley, PhD Extension Educator Extension Educator Extension Educator Food Stamp Nutrition Education Family & Consumer Sciences Family & Consumer Sciences Family & Consumer Sciences Baltimore County University of Maryland Extension-Carroll County Phone: 410-386-2760 700 Agriculture Center Toll-Free: 888-326-9645 Westminster, MD 21157-5700 Fax: 410-876-0132 If you have a disability that requires special assistance for your participation in a program, please contact the Carroll County Extension Office at 410-386-2760; fax 410-876-0132, two (2) weeks prior to the program. The information given herein is supplied with the understanding that no discrimination is intended and no endorsement by University of Maryland Extension is implied.

Please visit us online at http://extension.umd.edu/carroll-county

May 2015

Turn the Screen Off and Be Active! Did you know? The average child spends over four hours a day watching television. Children spend even more time using electronics. Help your child watch less and move more! Try to limit screen time. Provide other options. Replace television and other electronic time with a new hobby, playing outside or family time. • Reward your children with active time together.

Go for a walk, play a game, or learn to cook! • Create “screen-free” bedrooms. Your children

will be able to sleep better without a television, computer, or video games in the bedroom.

• Set a good example. When you spend more time being active your children will do the same.

Can’t Go Outside? When it is raining or too dark outside, you and your child may not be able to play outdoors. Below are some ideas for bringing physical activity indoors. • Turn on your favorite music and have a dance

party! • Have your child help with chores. Some

examples include vacuuming, cleaning their room, and putting away groceries.

• Make time spent watching television more active. See who can do the most sit-ups and push-ups during commercials!

• Clear some space to jump rope! • Play a game of “Simon Says.”

Take Action! Get Moving Together: � Try to add an extra 10 minutes of physical

activity with your child each day! � Invite neighbors and friends to join you for a

game of tag or kickball. � Take an extra trip up and down your stairs to

get your legs moving. � Visit the local community center for activities

and team games.

Ice Cream in a Bag Servings: 1 Ingredients: ½ cup 2% reduced-fat milk 2 Tablespoons sugar ¼ teaspoon vanilla extract 1 quart sized freezer bag 1 gallon sized freezer bag 2 Tablespoons table or rock salt ½ cup crushed ice

Directions: 1. Take 1 quart-sized freezer bag. 2. Add 2% reduced-fat milk, sugar and vanilla

extract to the quart-sized freezer bag. 3. Seal your quart-sized freezer bag. 4. Take the gallon sized freezer bag and add ice

and salt to the freezer bag. 5. Place the quart-sized bag inside a gallon-

sized freezer bag. 6. Seal the gallon-sized bag. 7. Shake for 5 minutes or until the milk turns

to ice cream and ENJOY!

Be Active with Your Family

DidYouKnow….Physical activity can take place anywhere.  Any activity that gets your body moving and heart beating faster is physical activity.  Children need at least 60 minutes of physical activity per day.  This activity can be nonstop or in segments of at least 10 to 15 minutes.  Active children have a better focus and attention span.  Activity also improves behavior.  Check out the following websites to learn ways to be physically active: www.letsmove.govwww.presidentschallenge.orgTipsforGettingyourFamilyMoving!!!

Instead of watching TV or playing video games, plan something fun and active for the family.  Let your children see you move! 

Take an extra trip up and down your stairs to get your legs moving. 

Visit the local community center for activities and team games. 

Invite neighbors and friends to join you for a team game. 

CreateYourOwnFamilyFitnessChallenge!Set specific goals that you and your family can strive to achieve together.  Keep a log of your progress.  Here are some ideas:  Walk for 20 minutes:  3, 5, or 7 times a week.  Agree to use the stairs and not the elevator.  Turn on your favorite music and have a 

dance party! 

Ice Cream in a Bag Servings: 1

Ingredients: ½ cup 2% reduced‐fat milk 

2 Tablespoons sugar 

¼ teaspoon vanilla extract  

1 quart sized freezer bag 

1 gallon sized freezer bag 

2 Tablespoons table or rock salt 

½ cup crushed ice 

Directions: 1. Take 1 quart‐sized freezer bag. 2. Add 2% reduced‐fat milk, sugar and vanilla 

extract to the quart‐sized freezer bag. 3. Seal your quart‐sized freezer bag. 4. Take the gallon sized freezer bag and add ice 

and salt to the freezer bag. 5. Place the quart‐sized bag inside a gallon‐

sized freezer bag. 6. Seal the gallon‐sized bag. 7. Shake for 5 minutes or until the milk turns to 

ice cream and ENJOY!  

Cooking Together as a Family Cook With Your Child! It is important to have them help with food preparation.  

Children are more willing to try new foods 

they help to prepare. 

Children feel good about doing something 

“grown up”. 

Your children will enjoy spending quality 

time with you. 

Children will develop creativity and  

self‐confidence in the kitchen. 

Children think helping in the kitchen is fun! 

Children learn important skills – cooking, 

following directions, and more! 

 

Get Them Involved!  

Your children can do a lot to help in the kitchen.  

Children can:  

Read the recipe out loud. 

Wash fruits and veggies. 

Tear lettuce for salads and sandwiches. 

Snap green beans and asparagus. 

Measure and add ingredients. 

Set the table. 

Pour milk and water to drink with the meal. 

   

Take Action! How many of the following ideas can you check off this week? 

Make a meal or snack with your child. Choose a family‐favorite dish or visit www.eatsmart.umd.edu  for a new, low‐cost, easy and healthy recipe. 

Pack your child’s lunch together.  Replace sugary treats with healthy foods.  Include a handwritten note to your child.  

Pumpkin Parfait Servings: 1 

 Ingredients: ½ cup low‐fat vanilla yogurt 

1 Tablespoon pumpkin, canned 

1/2 teaspoon pumpkin pie spice 

 

Directions:  

1. Mix all ingredients together in a small bowl or medium sized cup. 

2. Serve immediately or refrigerate. Try this tasty and festive treat this November! 

Grocery Shopping Tips: Save Money, Plan Ahead!

Keep a grocery list throughout the week.  As items run out, place them on the list.  Be sure to plan for fruits and veggies at meals and snacks. 

Create meals around foods you already have. 

Take advantage of store specials and coupons. 

Look for store brands.  They are often cheaper than name brands. 

Shop when you are not hungry.  You’ll be more likely to stick to your grocery list. 

Include fresh, frozen and canned fruits and vegetables.  All va2rieties can be used in meals and snacks. 

Read food labels.  Make sure you are getting the best nutrition value for your dollar.  

 

Get Everyone Involved! Your children can help with your grocery shopping.  They can: 

Clip coupons 

Help write a grocery list 

Suggest foods to put on the grocery list 

Choose recipes or favorite dishes for the week  

Take Action! How many of these ideas can you check off this week? 

Plan ahead to take your child to the grocery store. 

Have your child read the items on the list as you shop. 

Let your child sort items in the cart by food group or color. 

January 2015

ConfettiSpaghettiMakes8servingsIngredients 1 box whole‐wheat pasta, cooked and chilled 1 red bell pepper, washed and cut into smaller pieces 2 carrots, washed and shredded 1 cup cauliflower (about ½ a small head), washed and cut into small pieces (raw or lightly steamed) 2 cups baby spinach, washed 1 cup purple cabbage, washed and shredded (about ¼ of a head) 3 Tablespoons reduced‐fat Italian dressing 2 Tablespoons part‐skim shredded mozzarella cheese (optional) 

 Directions 1. Place pasta and vegetables in a large mixing 

bowl. 2. Add dressing. 3. Mix thoroughly. 4. Dish into individual bowls and top with cheese 

(if desired).  

5. Serve!   

Freshen Up Mealswith Fall Fruits and

VegetablesBuy fresh fruits and

vegetables in season. They cost less and

taste great!

Fall is a great time to buy apples and cabbage in Maryland.

Purchase seasonal fruits and vegetables at the farmers’ market or in the grocery store.

Look for fall produce in store ads.

Eat a variety of fruits and vegetables each day.

Many MD farmers’ markets accept EBT, FMNP, and WIC F & V Checks.

Make half your plate fruits and vegetables.

Look inside for fresh fall recipes!

For more information about fresh produceand healthy food choices visit:

 www.eatsmart.umd.edu

facebook.com/EatSmartMDwww.choosemyplate.gov

SimpleFish Tacos

Yield: 6 servings

Serving size: 2 tacos

Ingredients:1/2 cup sour cream, low-fat1/4 cup mayonnaise, low-fat1/2 cup fresh cilantro (chopped), or 1 teaspoon dried1/2 package taco seasoning, low-sodium1 pound tilapia or white � sh � llets (cut into 1 inch pieces)1 Tablespoon olive oil2 Tablespoons lemon juice6 corn tortillas1 tomato, diced1 small cabbage (shredded)6 lime wedges (optional)

Instructions:1. In a small bowl, combine sour cream,

mayonnaise, cilantro, and 2 Tablespoonstaco seasoning to make taco sauce.

2. In a medium bowl, combine � sh, oil, lemon juice, and remaining taco seasoning; pour intolarge skillet. Cook stirring constantly, over medium-high heat for 4-5 minutes or until � sh � akes easily when tested with a fork.

3. Fill warm tortillas with � sh mixture.4. Top with cabbage, tomato, homemade taco

sauce, and lime wedges (optional).

Cost: Per recipe: $9.58, Per serving: $1.60

Source: Centers for Disease Control and Prevention, More Matters Recipes

HomemadeApplesauce

Yield: 10 servings

Serving size: 1/2 cup

Ingredients:7 apples1/2 cup water1/4 cup white or brown sugar1 teaspoon cinnamon

Instructions:1. Wash and cut apples in half.  Remove apple

core and cut apples in large chunks.2. Cook apples, water, and sugar over medium

heat for 15-20 minutes.3. Add 1 teaspoon of cinnamon and stir before serving.

Cost: Per recipe: $2.52, Per serving: $0.25

Source: Michigan State University Cooperative Extension Service Eating Right is Basic, Nutrition Education Program

This material was funded by USDA’s Supplemental Nutrition Assistance Program in cooperation with the Maryland Department of Human Resources and the University of Maryland. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political a� liation, and gender identity or expression. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To � nd out more, contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at www.marylandsail.org.

Apples areAmazing!

How to Select:Choose � rm, shiny, smooth-skinned apples. Fruit should smell fresh, not musty.

How to Store:Refrigerate apples in a plastic bag away from strong-smelling foods. Use within 3 weeks.

Nutrition Facts:Apples are fat-free, sodium free, cholesterol free, and a good source of dietary � ber.

Pack apples in lunchboxes.

Make homemade applesauce and enjoy on top of oatmeal or pancakes.

Chop apples and add them to salads.

Cook and puree apples for baby food.

Apple slices with peanut butter make a healthy snack.

Try di� erent kinds of apples and choose your favorite!

Crunchy AppleColeslaw

Yield: 4 servings

Serving size: 1/2 cup

Ingredients:1 cabbage (small, shredded)1 carrot (medium, grated)1/2 green pepper (chopped)1 apple (chopped)1/3 cup plain yogurt, low-fat1 Tablespoon mayonnaise, low-fat1 teaspoon lemon juice1/4 teaspoon dried dillsalt and pepper

Instructions:1. Put the cabbage, carrot, green pepper, and

apple in a large mixing bowl. Stir together.2. Put the yogurt, mayonnaise, lemon juice,

and dill in a small bowl. Stir together to make a dressing.

3. Pour the dressing over the salad.4. Add salt and pepper to taste.5. Toss to mix.

Cost: Per recipe: $1.44, Per serving: $0.36

Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network Website Recipes

Cabbage AddsCrunch!

How to Select:Choose green or purple cabbage heads that are compact and � rm. Cabbage leaves should be tightly closed.

How to Store:Refrigerate cabbage for up to 7 days.

Nutrition Facts:Cabbage is fat-free, very low in sodium, low-calorie, and high in vitamin C.

Shred cabbage to make coleslaw.

Add chopped cabbage to homemade soups and stews.

Top tacos with shredded cabbage.

Cook cabbage with onions and apples for a tasty side dish.

Add cabbage to a stir-fry with fresh or frozen vegetables and leftover meat or chicken.

Use cabbage in place of lettuce on a sandwich.