New Year’s resolutions abound in January. Come March, many of us are feeling dissatisfied with our progress toward these resolutions. I would like to propose a more satisfying approach to behavior change, which is really what we are talking about here.

According to the science of human behavior, successful resolutions involve a three-step process: cue, routine, and reward. Start by identifying cues that trigger your desired behavior change, such as a specific time of day or a particular situation. Next, establish a routine or action plan to respond to these cues in a consistent manner. Finally, incorporate a reward system that reinforces the positive behavior you wish to create, to help foster a sense of accomplishment and motivation to continue. By applying these steps, you will increase the likelihood of successfully adopting and maintaining your New Year’s resolutions, fostering positive and lasting behavioral changes in the process.

Whether we are trying to create a new habit or break an old one, it typically takes a minimum of 2-3 weeks of doing the new behavior every day or stopping the old one to affect our likelihood of repeating that behavior. For example, snacking after dinner even when you are not hungry. Every day, for 2-3 weeks, try having a non- caloric beverage in place of a food snack, such as a homemade flavored water (ie. cucumber water), seltzer or unsweetened tea instead. Your body will likely appreciate the fluid. This will help with a weight loss goal if your resolution includes one.

Speaking of goals, let’s be realistic.  You may have an overall goal of losing a given number of pounds but try setting your goal in smaller increments. For example, set a goal of 2-4 pounds by Valentine’s Day, another 2-4 pounds by Spring, another 2-4 pounds by Memorial weekend, and so on. The achievement of each small goal will motivate you to continue the effort and reinforce the behavior change that occurred. Before you know it, your end goal has been reached. You can also use birthdays or anniversaries to set your smaller goals, whatever is most meaningful to you.

Exercise is another common resolution that we make.  Keep in mind, if you do not like going to the gym, this will not work for you. Look for opportunities to move more, whether it be mall walking, biking, snowshoeing or cross-country skiing. Find an exercise buddy (human or canine) and go for walks together.  Regular physical activity does great things for one’s body and you will find that you do not want to miss your daily exercise. As you reach your milestones, factor in a little reward for yourself such as spending time with a friend, taking a day trip to a desired destination, or joining a class to learn a new craft.

Most importantly, remain positive and keep in mind that life happens.  When your new routine gets interrupted, and it will, just pick up where you left off and carry on. Along the way, you will have created healthy habits that you can be proud of.

By Diane M. Ford, Cornell Cooperative Extension Herkimer County

Herbs are the edible green or leafy part of a plant, typically a low growing shrub.  This includes parsley, chives, marjoram, basil, thyme, caraway, dill, oregano, rosemary, sage, savory and celery leaves.  They can be used fresh or dried. Herbs appeal to our senses of sight, smell, and taste. They also have beneficial effects on our well-being such as helping with relaxation and sleep as well as mental health.  Some herbs are even beneficial to our gastrointestinal tract.  For this reason, herbs can be considered medicinal in addition to their culinary use, aromatic (i.e., aromatherapy), and ornamental. When used in cooking, herbs can enhance flavor while helping to reduce salt use. Some of the most common culinary herbs you may be familiar with include basil, cilantro, mint, dill oregano, parsley rosemary, sage and thyme.  They can be added during cooking, however, fresh basil and oregano should be added toward the end of cooking time or just before serving.  The rule of thumb for cooking with fresh vs dried herbs is 1 tablespoon of finely chopped fresh herbs equals 1 teaspoon of crumbled dried herbs.  It is a good idea to taste as you go when cooking with herbs- you can always add more if the dish needs it.

Fresh herbs can also be used to make refreshing flavored waters in the summertime. Your local Cornell Cooperative Extension office would be a good place to start if you are looking for recipes.

When grown in a garden or in pots, most herbs need at least 6 hours of direct sunlight each day. Mint, rosemary, thyme, and lemon balm can get by with indirect sunlight. To winter your potted herbs indoors, place them on or near a south facing windowsill. Be sure to rotate the pots often and water regularly. Rosemary should not dry out completely between waterings. If your home is dry in the winter months, consider spritzing your herbs with water.

Drying is another option for preserving your herb harvest.  Simply wash and dry the herb, gather a few sprigs or branches together and tie it with string.  They can be hung upside down in a cool, dry location. You can also hang them inverted inside of a paper bag with some holes cut in the sides to keep the dust off while they dry. Avoid using plastic bags as they trap moisture and can promote mold growth. Once dried, crumble the herb in your hand and store them in an airtight glass or pottery container in a cool, dark place such as a pantry or cupboard.

No matter how you choose to grow, cook with, and preserve your herbs, they will enhance your taste, smell and sight senses in a delightful way.

By Diane M. Ford, Cornell Cooperative Extension Herkimer County

References: Kansas State University Research and Extension

Kentucky State University Cooperative Extension

Cornell Cooperative Extension Oneida County

A daily cup of tea is an enjoyable experience around the world. Yet, we seldom reflect on the fact that this is a ritual that has been going on for thousands of years. How and where did it all begin, we might ask?

There are a few theories that tea began in China, under the Emperor Shen Nong, nearly 5000 years ago when a leaf from a wild camellia bush fell into his cup of boiled water.  Japan and India have their own versions of the origin of tea.  Long before it was steeped, however, several ancient cultures chewed on the leaves of the camellia bush for medicinal purposes. Interestingly, there is archeological evidence suggesting that tea drinking began well before 2737 B.C, when the Chinese Emperor is said to have had his experience.

The tea plant, Camellia sinensis and its thousands of varietals, prefers a tropical and subtropical climate. Much like wines, the soil, altitude, and weather conditions all influence the flavor of tea. The final product can be a white, green, oolong or black tea, depending on the degree of oxidation of the tea leaves.

Tea made its way to Europe in the early 1600’s, having been introduced by the Dutch East India Company.  From Holland it was sold to other European countries and made its way to the rest of the world, including North America, by exploration and colonization.

Tea has been considered a healthful beverage for as long as it has been consumed. The health benefits come from various compounds in tea that protect the body from cellular damage, inhibit growth of certain cancers and promote heart health. These compounds include polyphenols and catechins, also known as antioxidants.

Caffeine anyone?  Yes please! An 8-ounce cup of black tea will contain ~45-70mg. of caffeine, as compared to an 8-ounce cup of coffee, with ~95-200mg of caffeine. Green and white teas contain less caffeine than black tea.

If you prefer to skip the caffeine, then an herbal tea is waiting for you. Beverages made from plants other than the camellia sinensis are not teas at all, but herbal infusions. Their history predates that of tea, as they can be made from flowers, bark, leaves, roots, seeds, and berries.  You can make your own herbal infusions by brewing, fresh or dried, any number of home-grown mint varieties, lavender, lemon balm, elderberries and so on. Wash your fresh herbs, place them in a mug or tea pot and add boiling water. Steep 5-10 minutes, then remove the herbs. Add honey if a sweetener is desired.

Iced tea is a refreshing treat in the summer months.  Simply brew your tea bags or fresh, washed herbs on the stove top.  You may wish to brew it stronger than you would normally drink it because it will be diluted by the added ice cubes in your glass.

Teas have also found their way into the culinary world with some amazing results. They are being used as ingredients in vinaigrettes, appetizers, entrees, and desserts.  Below you will find a salad dressing recipe from “Culinary Tea” by Cynthia Gold and Lise Stern.  Whether you partake in traditional teas, brewed, or iced, or an herbal infusion, you can be certain of gaining health benefits from the camellia sinensis plant and the herbs you choose to infuse.

Green Tea-Lemon Basil Dressing

1 cup steaming water
1 Tablespoon loose leaf green tea leaves
1 Tablespoon grated lemon zest
2 Tablespoon fresh lemon juice
¼ cup olive oil
1 Tablespoon Asian chili sauce such as sriracha
1 cup chopped fresh basil
4 garlic cloves, chopped
¼ teaspoon fine sea salt
¼ teaspoon ground black pepper
½ teaspoon honey, or more to taste.

Poor steaming water over the tea leaves in a small bowl. Steep, covered, for 2 minutes. Strain and discard the leaves. Let cool to room temperature.

In a blender or food processor, combine the tea with remaining ingredients and puree until smooth. Store in as airtight container in the refrigerator for up to one week. If dressing separates, whisk, or blend again briefly.

By Diane Ford, Cornell Cooperative Extension Herkimer County

So much has changed this year; and we really don’t know what to expect in 2022.  Your attitude as we go into the New Year can make a difference to your overall health according to Food and Health Communications.

So instead of making the regular list of resolutions for the New Year, try taking small steps and go month by month. At the beginning of each new month, set a measurable goal for yourself on a new topic while continuing the previous months’ activities, too. Reevaluate how you’re doing each month. At the end of the year, you’ll have twelve new habits and a more healthful lifestyle.

Make it you. Choose an achievable goal based on a positive change you’d like to make in your life.  Each month you’ll need to decide what would be a good accomplishment for you. Are you going for a daily change, twice weekly, every other week, or one a month? That, too, is up to you. Look at where you are now and where you’d like to be at the end of the month and the end of the year. Be specific.

Writing goals down makes them more real. Put them on your calendar at the beginning of each month — either on your paper or electronic calendar. Or, set it as a reminder on your phone. It could be for every month, every week, or every day — whichever works for you.

Journaling or making notes on what you did also helps to make it a habit. There are phone apps that can help you do this too.

Here is an idea for January: “Foster Happiness”.  Happiness isn’t just a feeling that we all need or want. Researchers that study what makes people happy found that there are common themes when it comes to happiness. Happy people have close relationships, strive for positive attitudes, express gratitude, look for the good in every day, are optimistic, help others, are constantly learning new things, focus on their own strengths and live mindfully. While also nice to be around, happy people are more creative, more energetic, and more productive.

• Make a measurable goal for yourself regarding happiness and make it happen.  Here are some ideas for possible goals:
• Make a list of what makes you happy.  Do at least one thing that makes you happy. (Every day? Every week?)
• Journal every day about something that made you happy.
• Make a happy song playlist including songs that make you happy or that bring you positive memories.
• Read a book, take an online course in happiness, or watch a YouTube video on happiness.
• Reach out to others. Make a goal to call someone you haven’t heard from each week. Text a positive message to others each day.
• Volunteer one day a week or month.
• Share the positives.  Greet those you meet.  Hold the door for others.  Small acts of kindness make a difference in you and others.

Best wishes for 2022 as you bring more happiness into your life.

Article released 12/27/2021

Consider healthy food, cooking ingredients, and utensils for those last minute gifts you need for friends and family this holiday season.  There are lots of options.  Here are some suggestions from the University of Nebraska-Lincoln Extension to help get you started.

Fruit and vegetable bouquet: Try giving a colorful selection of fruits and vegetables, keeping them at peak quality by putting the basket together shortly before giving it. Examples of items to include are green and red grapes, apples, oranges, peppers, broccoli, cucumber, or zucchini.

Holiday snack jar: Choose a clear, covered container and add healthy snacks such as small boxes of raisins, trail mix, packs of various crackers or snack mixes, dried fruit, baked chips and pretzels. Personalize it further by decorating the lid and/or jar with holiday cheer.

Holiday food or beverage mixes in a Jar: Mixes for soups, cookies, and beverages are popular gift items that are fairly inexpensive to make. The gift recipient will appreciate the attractive and thoughtful gift and will also value the convenience.

Assortment of Herbs and Spices: Buy several small containers of seasonings to add new zest and taste to foods formerly flavored by salt, sugar and fat.

No-Salt Seasonings: Health-conscious cooks, and especially those with high blood pressure, appreciate no-salt seasonings that help in lowering overall sodium intake. Spices and herbs that are effective in replacing the taste of salt include black pepper; minced garlic or garlic powder; minced onion or onion powder; dill seeds; basil; oregano; parsley; cumin; curry powder; ginger and coriander. Avoid garlic salt and onion salt.

Sweet-Tasting Spices: These spices reduce or eliminate the need for sugar in foods: cinnamon; allspice; cloves; anise; nutmeg; ginger; cardamom and mace. Cutting back on dietary sugar benefits everyone, especially diabetics.

Personalized gift certificates or IOUs: Give a “gift certificate” for healthy food from your kitchen. You could promise to cook a meal or provide a casserole or baked product. Be creative. When the recipient “redeems” their gift certificate, be sure to check for any food preferences or allergies.

Extra Cutting Board: Every cook needs several cutting boards to save time that would be spent washing the board before cutting another item.  More importantly, having extra boards prevents cross-contamination when cutting different types of foods for the same meal. This is very critical when cutting raw meats, poultry or seafood followed by ready-to-eat foods such as salad items (e.g. raw vegetables and fruits).  Select a cutting board that is made of plastic or other non-porous material that won’t dull knives and is dishwasher-safe.

Extra Set of Measuring Spoons: Buy an extra set of measuring spoons, or maybe two extra sets, so the cook on your gift list won’t have to continually wash and rewash that single set of spoons. Onion powder might taste great in the dip, but it doesn’t go as well in the sugar cookies.

Article released 12/20/2021

With the darker winter months, Vitamin D “the sunshine vitamin” is harder to get, but is still needed to stay healthy according to the Kendall Reagan Nutrition Center at Colorado State University. The body has the ability to create this nutrient when heat from the sun triggers a reaction in the skin to activate this vitamin, but it’s also important to get this nutrient from food.

Vitamin D is generally found in fish (salmon, herring, and sardines), egg yolks, dairy products, mushrooms that have been grown in UV light, cereals, and fortified fruit juices.

Vitamin D has an important role in almost every part of the body, including the bones, muscles, immune system, and brain. Vitamin D works to control calcium levels in the blood. This calcium then goes on to build bones and is used by muscles. Vitamin D supports immune cells and improves the immune response to germs. In the brain, Vitamin D supports cell health and offers protective benefits against diseases such as Alzheimer’s and dementia.

The primary function of Vitamin D is to support bone maintenance and growth at all stages of life. This nutrient is especially important for infants and children due to the fact that they are growing and need enough Vitamin D for proper bone formation. Vitamin D supports bone health throughout adulthood, but becomes even more important for older adults who may eat fewer foods rich in this nutrient and get less sun exposure. Also, there tends to be a lesser ability for their skin to convert the vitamin to its usable form. Low levels of Vitamin D can lead to fragile bones and increase the risk of fractures.

The Recommended Daily Allowance (RDA) for Vitamin D for both males and females age 0-12 months is 400 International Units (IU) / day; age 1 – 70 years is 600 IU / day; and over 70 years is 800 IU / day.  For context, 1 cup of Vitamin D fortified 2% milk has 120 IU of Vitamin D and 3 ounces of salmon has about 570 IU of Vitamin D.

Many Americans have low levels of Vitamin D and would benefit from eating more foods rich in this nutrient. If you are concerned about your Vitamin D levels, it is advised to discuss supplements with your medical provider before starting. The body can store Vitamin D for a long period of time and too much may lead to vitamin toxicity.

Here are some ways you can eat more Vitamin D rich foods:

• Eggs: Make whole wheat bread French toast or a veggie-egg hash for breakfast. Use hard-boiled eggs as your protein for a salad or make a savory quiche.
• Mushrooms: Add sautéed mushrooms to a breakfast scramble, sandwich or burger or include them in fajitas, soups and stews.
• Salmon and other fatty fish: Make salmon patties, add salmon to a breakfast sandwich or make a fish and rice poke-style bowl.
• Milk/yogurt/cheese: Prepare your morning oatmeal with milk instead of water; use yogurt as a base for a fruit smoothie; and consider having cheese with nuts and fresh fruit for a snack.

Article released December 14, 2021

Beans, canned or dried, are an affordable protein source that also provides dietary fiber and other nutrients we need, including folate and potassium, according to the Academy of Nutrition and Dietetics. The Dietary Guidelines for Americans recommends adults eat 1 to 3 cups of beans per week, which will depend on calorie needs based on your age, gender and physical activity.

One ½-cup serving of cooked beans has about the same amount of protein (7 grams) as one ounce of cooked chicken, beef, pork or fish. Although the protein in beans is not exactly the same as protein from animal sources, when a variety of other plant-based foods are consumed throughout the day, like grains, vegetables, nuts and seeds, along with enough calories, protein needs can be met.

Dried beans stay good for a year as long as they’re kept dry, while canned beans are good as long as the can is free of rust, dents or swelling.

Dried beans are most often noted for being an excellent source of fiber, which is important for digestive health. Dietary fiber may also help reduce the risk of heart disease and promote a feeling of fullness, which can help with weight management.

Many of us are eating too little dietary fiber, so beans can be a delicious and affordable way to get closer to that goal. A ½-cup serving of cooked beans, provides about 20% of the Daily Value.

While dried beans can take a while to cook, lentils will give you a protein-packed meal in a flash. Lentils are tiny, cook quickly and don’t need any soaking time. Just give them a quick rinse with fresh water and cook in boiling water. Use canned lentils for even more time savings.

If the texture of lentils or whole beans is not your favorite, a smooth lentil soup might be more enjoyable. Lentils break down while cooking but a blender can make it even smoother.

Humus is a smooth chickpea dip. Simply combine a drained can of chickpeas (also called garbanzo beans) with a big spoonful of tahini, a tablespoon of lemon juice, one clove of garlic, salt and pepper and a few tablespoons of olive oil in a food processor and blend to your desired consistency. In addition to a dip, hummus can be used as a spread on sandwiches, added to wraps or it can serve as a creamy base for homemade pizza, either in addition to or in place of tomato sauce.

Chickpeas are delicious when crisped in the oven. Try rinsing a can of chickpeas, tossing them on a baking sheet with your favorite seasonings, such as pumpkin spice or taco seasoning, and baking them until very crispy. Once cool, crunchy chickpeas can be stored in a jar or portioned into bags for quick snacks on the go. Try eating these snacks within a week for the most crunch.  Eat these baked chickpeas as a snack all by themselves, as a savory crouton or as a crunchy topping for soup.

Ramp up your bean intake slowly and make sure you’re drinking enough water. If you’re dehydrated, increasing your fiber intake can cause constipation.

Article released December 6, 2021