Festive, tasty and kid-friendly green smoothie – Recipe of the Month

This recipe accompanied an article by Kayla Colgrove, MS, RDN, ACSM-CPT, Extension Educator, Nebraska Extension in Lancaster County. It appears in the March 2019 issue of the NEBLINE Newsletter


Clover Power Smoothie

(Photo by Kayla Colgrove, Nebraska Extension in Lancaster County)

For St. Patrick’s Day, I rename this recipe “Shamrocks & Gold Smoothie” to celebrate with a festive, tasty and kid-friendly green smoothie.

CLOVER POWER SMOOTHIE
(Makes 4 Cups)

2/3 cup 100% apple juice*
1/2 cup fresh baby spinach**
2 cups frozen pineapple chunks, no sugar added
1 cup low-fat vanilla yogurt***
1 banana

1. Add apple juice and spinach leaves to blender. Blend first to help make it smooth and avoid leafy chunks.
2. Place the remaining ingredients in the blender.
3. Blend until smooth and serve.

Kayla’s notes:
*You can substitute low-fat or nonfat milk or 100% white grape juice for 100% apple juice. Adding milk instead of 100% fruit juice will lower the calories and sugar while adding extra calcium to help strengthen bones.

**You can use kale instead of spinach. Kale does have a stronger flavor than spinach. I really like using spinach since it has little to no flavor.

***To make the smoothie even healthier, use nonfat vanilla yogurt or nonfat vanilla Greek yogurt instead of low-fat vanilla yogurt.

Nutrition Facts Per Serving (1 cup): 135 Calories, 1g Total Fat, 0g Saturated Fat, 35mg Sodium, 31g Total Carbs, 24g Sugars, 2g Dietary Fiber, 2g Protein

Read “Eat more dark-green veggies for St. Patrick’s Day and beyond” in the March 2019 Nebline Newsletter. Available free on-line!

If you don’t live in Lancaster County, Nebraska, please make sure to check out your local extension office too. Your extension office has resources for you, your family and community. To find your local office, visit http://lancaster.unl.edu/office/locate.shtml (nationwide listing).

Have a great day!!

Soni

Responsive. Innovative. Trusted.
Nebraska Extension provides research-based information to help you make informed decisions any time, any place, anywhere –

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Parenting information when you need it

Reading to young childrenAre you expecting your first child? Do you have children or grandchildren? Finding reliable parenting information and advice on the web can be overwhelming! How do you know what you can trust? Just in Time Parenting e-newsletters from our eXtension partners are reliable and relevant resources – and they are free!

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Visit Just in Time Parenting – https://jitp.info/

Here’s to a terrific 2019!

Soni

Responsive. Innovative. Trusted.
Nebraska Extension provides research-based information to help you make informed decisions any time, any place, anywhere –

NEBLINE Newsletter. Available free online.

If you don’t live in Lancaster County, Nebraska, please make sure to check out your local extension office too. Your extension office has resources for you, your family and community. To find your local office, visit http://lancaster.unl.edu/office/locate.shtml (nationwide listing).

Put Your Christmas Tree to Good Use

by Sarah Browning, Extension Educator – Horticulture

Add fruit garland to your Christmas Tree

Add fruit garland to your Christmas Tree

Before taking your Christmas tree to the recycling center this year, consider using it to create backyard habitat for birds. To attract birds to your backyard, you must provide their three basic needs- food, water, and cover or shelter. Your old Christmas tree will provide excellent shelter for birds, providing protection from wind and predators. It can also serve as a feeding station, where you provide a buffet of food that our native birds love.

Before taking the tree outside, remove all decorations and lights, including tinsel. To provide the most shelter possible for the birds, place the tree on the south or east side of the house, sheltered from winter’s harsh north and west winds. Anchor the tree securely by setting the stump into the ground or a large bucket of damp sand, and securing the top of the tree with twine to nearby building, fence or trees.

There are several more ways to recycle your Christmas tree. Learn more, read the entire article “Recycling Ideas – Christmas Trees“.

If you don’t live in Lancaster County, Nebraska, please make sure to check out your local extension office too. Your extension office has resources for you, your family and community. To find your local office, visit http://lancaster.unl.edu/office/locate.shtml (nationwide listing).

Have a great day!!

Soni

Responsive. Innovative. Trusted.
Nebraska Extension provides research-based information to help you make informed decisions any time, any place, anywhere –

Chicken Noodle Soup – Recipe of the Month

This recipe accompanied an article by Kayla Colgrove, MS, RDN, ACSM-CPT, Extension Educator, Nebraska Extension in Lancaster County. It appears in the January 2019 issue of the NEBLINE Newsletter


Chicken Noodle Soup

(Photo by Craig Chandler, UNL Communications)

January is national soup month. Try this recipe from Nebraska Extension’s Nutrition Education Program (nep.unl.edu) which includes whole wheat egg noodles. It is easily adaptable to beef noodle or chicken and rice soup.

CHICKEN NOODLE SOUP
(6 Servings)

1 whole chicken*
1 teaspoon salt
Water, to cover
1 onion, chopped
3 large carrots, sliced
1 cup celery, sliced
3/4 cup whole wheat egg noodles, uncooked**

  1. In a large saucepan, place chicken and salt. Add enough water so the chicken is covered. Heat to boiling. Cover, reduce heat and simmer about 45 minutes or until chicken is tender.
  2. Remove chicken from broth and cool enough to handle. Remove skin and bones and chop the meat. Skim fat from broth.
  3. Add additional water, if needed, to make 6 cups. Bring to a boil.
  4. Add chicken, onion, carrots, celery and noodles to the broth. Cover, reduce heat and simmer for 20 minutes.

*Substitute 2 pounds roast or stew meat for chicken to make Beef Noodle Soup.
**Substitute 3/4 cup rice for noodles to make Chicken and Rice Soup.

Nutrition Facts Per Serving: Calories 180, Total Fat 3.5 g (5% DV), 1 g Saturated Fat (5% DV), 80 mg Cholesterol (27% DV), 520 mg Sodium (22% DV), 11 g Total Carbohydrate (4% DV), 2 g Dietary Fiber (8% DV), 3 g Sugars, 25 g Protein, Vitamin A 100%, Vitamin C 15 %, Calcium 4%, Iron 8%.

Source: Nebraska Nutrition Education Program

If you don’t live in Lancaster County, Nebraska, please make sure to check out your local extension office too. Your extension office has resources for you, your family and community. To find your local office, visit http://lancaster.unl.edu/office/locate.shtml (nationwide listing).

Have a great day!!

Soni

Responsive. Innovative. Trusted.
Nebraska Extension provides research-based information to help you make informed decisions any time, any place, anywhere –

Staying connected with family during the holidays — and all year round

by Katie Krause, Extension Educator, November/December 2018 NEBLINE

Grandpa and Granddaughter working on a laptop

Stay connected over the holidays

The holidays are often times when family and friends gather together, sometimes traveling by car or plane. But how can you connect young children with family and friends this holiday season (and all year round!)?

BREAKING BARRIERS TO CONNECTION
When I moved to Nebraska a few years ago, I knew the hardest thing for me would be being so far away from my family. I have such fond memories of both sides of my family coming together for holidays; grandparents, great-grand parents, aunts, uncles and cousins. While we are able to visit with family in person a couple of times a year, being all together is just not possible for every holiday. Thankfully, there are still a lot of ways I can help my son, Weston, build a relationship with family members 800 miles away!

The traditional method of communicating over the phone is still a common way to keep in touch; however, children as old as nine can have difficulty understanding and processing phone conversations. This doesn’t mean do not try to have phone conversations, just be aware that they may not be as meaningful for a young child as they are for the adults. Also, keeping a child’s attention on a voice coming out of a tiny device isn’t usually too captivating, so plan on a hello, maybe a short conversation and probably a quick goodbye from your little one.

Continue reading

Finding time for fitness over the holidays

by Kayla Colgrove, MS, RDN, ACSM-CPT, Extension Educator, November/December 2018 NEBLINE


Fitness Photo

Finding time for fitness (photo by Pixabay)

The holiday season is here. Trying to balance holiday parties, shopping, baking, cleaning, entertaining and work may lead to some stressful times. What about eating healthy or physical activity? Finding time for fitness over the holidays may be hard because of the cooler weather and busy schedules.

Including physical activity during the holiday season can help you prevent weight gain and release stress. Here are three tips to help you fit in fitness over the holiday season.

TIP #1: SCHEDULE ACTIVITY INTO YOUR DAILY ROUTINE

Schedule your physical activity in advance by putting it on your calendar and treat it like an important appointment. Incorporate physical activity you enjoy doing at the most convenient time to accomplish your fitness goals during the busy holiday season.

The Physical Activity Guidelines for Americans issued by the U.S. Department of Health and Human Services recommend adults aim for at least 150 minutes of moderate-intensity aerobic activity each week. Set a goal for 30 minutes of physical activity on most days. Do not worry about getting all 30 minutes of exercise done at one time. As long as the aerobic activity is performed at a moderate effort for at least 10 minutes at a time, it still counts towards your 30 minutes.

TIP #2: INCORPORATE EASY ACTIVITIES TO GET MOVING DURING THE HOLIDAYS

Including these activities will help achieve your physical activity goals:

  • Park at the far end of the parking lot.
  • Take extra laps around the store before checking out.
  • Use the stairs instead of escalators.
  • Include mall walking to enjoy the decorations while window shopping.
  • Dance to your favorite holiday music.
  • Work out at home to an exercise DVD.

TIP #3: CREATE HEALTHY HOLIDAY TRADITIONS

Adding seasonal activities to your holidays can be fun and also create healthier holiday traditions. Walk around your neighborhood instead of riding in your car to look at holiday lights and decorations. Incorporate winter activities such as sledding, ice skating, snow skiing, or taking a winter nature hike. After a holiday dinner, organize a walk, basketball or football game to catch up with family members while incorporating fun physical activities.

Reference: Clemson Cooperative Extension. (December, 2010). Let the Holiday Spirit Move You! Retrieved from http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/dietary_guide/hgic4034.html

You’ll find this helpful tip and more in the November/December 2018 issue of the NEBLINE Newsletter. Available free online.

If you don’t live in Lancaster County, Nebraska, please make sure to check out your local extension office too. Your extension office has resources for you, your family and community. To find your local office, visit http://lancaster.unl.edu/office/locate.shtml (nationwide listing).

Have a great day!!

Soni

Responsive. Innovative. Trusted.
Nebraska Extension provides research-based information to help you make informed decisions any time, any place, anywhere –

Pumpkin Pudding – Recipe of the Month

This recipe accompanied an article by Kayla Colgrove, MS, RDN, ACSM-CPT, Extension Educator, Nebraska Extension in Lancaster County. It appeared in the November/December 2018 issue of the NEBLINE Newsletter


Pumpkin pudding (Photo by Craig Chandler, UNL Communications).

Pumpkin pudding (Photo by Craig Chandler, UNL Communications).

PUMPKIN PUDDING
(6 Servings)

1 package (5.1 ounces) instant vanilla pudding mix, regular or sugar-free
2 cups low-fat milk
1 can (15 ounces) pumpkin puree
1-1/2 cups whipped topping
1 teaspoon ground cinnamon

  1. In a medium bowl, mix pudding and milk with
    an electric mixer for 1–2 minutes.
  2. Add pumpkin to pudding mixture. Stir in whipped topping with whisk or spoon. Mix well.
  3. Add cinnamon and mix well.
  4. Chill until served

Nutrition Facts Per Serving: Calories 190, Total Fat 3.5 g (6%
DV), Saturated Fat 3 g (14% DV), Cholesterol 5 mg (1% DV),
Sodium 410 mg (17% DV), Total Carbohydrate 38 g (13% DV),
Dietary Fiber 2 g (9% DV), Sugars 34 g, Protein 4 g, Vitamin A
220%, Vitamin C 4%, Calcium 15%, Iron 6%.

Source: Nebraska Nutrition Education Program

If you don’t live in Lancaster County, Nebraska, please make sure to check out your local extension office too. Your extension office has resources for you, your family and community. To find your local office, visit http://lancaster.unl.edu/office/locate.shtml (nationwide listing).

Have a great day!!

Soni

Responsive. Innovative. Trusted.
Nebraska Extension provides research-based information to help you make informed decisions any time, any place, anywhere –