Family  Issues
Beat the Heat
with Frozen
Treats!
July/August 2015
TREASURE VALLEY
EXTENSION EDUCATORS
Family & Consumer Sciences
Surine Greenway 
Marsha Lockard 
Joey Peutz

Owyhee
Ada
Payette
There is nothing better than a
nice frozen dessert on a hot
summer day, but these delicious
treats shouldn’t be eaten every
day. “Ice cream, frozen yogurt,
and other frozen desserts don’t have much nutritional value, but that
doesn’t mean they can’t have a place in your diet – moderation is key,”
says Lauren Manganiello, MS, RD, CDN, a clinical dietitian from New YorkPresbyterian/Weill Cornell Medical Center. Consider the following to help
satisfy your craving for frozen treats in a healthy, consumer-savvy manner.
County Extension Offices

Ada..................................287-5900
Adams…………..………………253-4279
Canyon…………………….…..459-6003
Eat Smart Idaho…….………454-7672
Elmore……….…………………587-2136
Gem/Boise…………...………365-6363
Owyhee………………….…….896-4104
Payette……………….………..642-6022
Valley……………………………382-7190
Washington………………….414-0415
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Family Issues is published six times a year.
This newsletter provides current information
in the areas of nutrition, food safety,
money, and time management.
Extending Knowledge  Changing Lives

Calories per serving. One half-cup of ice cream (size of a tennis ball)
can be as much as 300 calories per serving—without all the yummy
toppings. Low-calorie options, such as low-fat ice cream or frozen
yogurt, are typically around 100 calories per half-cup. Sherbets are
usually low-fat or fat-free, but are primarily sugar and water, with
some nonfat milk. They average 120 calories per half-cup.
Fat and sugar. Frozen treats that contain cream as the main ingredient
are usually high in fat and saturated fat, but may have fewer additives.
Keep your serving size smaller if you prefer a gourmet option with
fewer ingredients, since they are higher in calories and fat.
Dairy-free frozen desserts. If you are looking for a treat that is dairyfree you can try those made with soy, almond, rice, or coconut milk.
Although helpful for lactose-intolerant individuals, these products are
not nutritionally superior because they may still be high in calories,
fat, and/or sugar, and don’t contain the protein and calcium of dairy
versions.
Additives. Certain ingredients are used to improve texture and flavor.
Soy lecithin improves the creaminess texture by helping fat and water
mix. Gum is a plant base stabilizer that helps keep the product creamy
and smooth. Fiber, in the form of inulin and polydextrose, is used for
texture. Some frozen treats have chemicals such as artificial colors,
emulsifiers, and propylene glycol, which are best to avoid.
Enjoy your frozen treats within one month of purchase for best quality.
Source: Frozen Treats That Won’t Weigh You Down. (2015, June). Weill
Cornell Medical College, Women’s Nutrition Connection, Vol. 18-6, P 6.
FCS Program Coordinator
2
Smart Salads
on the Go
A salad with a base of
greens and nutritious
vegetables can be a great
choice when you are at a
fast-food restaurant…but
not every salad is healthy.
Some salad dressings and
toppings can increase the calories, fat, and sodium if you are not careful.
Smart salad greens
“In general, the darker the greens used for the salad base, the more
nutritious,” says Lauren Manganiello, MS, RD, CDN, a clinical dietitian
from New York-Presbyterian/Weill Cornell Medical Center. These richcolored greens are generally higher in nutrients like vitamins A, C, and K,
as well as fiber.
Staying power
Manganiello recommends including proteins like grilled chicken or fish,
tofu, nuts, and hard-boiled eggs to help keep you satisfied longer. She also
recommends edamame (green soybeans) and other legumes like black
beans and garbanzos beans to add fiber and protein to your salad. Cheese
can add protein, but it can add extra fat, calories, and sodium if not used
sparingly.
Preventing salad pitfalls
 Keep calories in check. Choose a salad with less than 500 calories,
including the dressing and toppings, and/or order half-portion size salads.
 Consider nutrition facts. Salads don’t have to be fat-free or low-sugar
to be healthy. The small portion of fat that comes from nuts, seeds,
salad dressing, or other ingredients helps your body absorb the
antioxidants in the vegetables. Although salads containing fruit may
be higher in sugar (fruit is a source of natural sugar), they are still a
nutritious option.
 Sodium can be a deal breaker. Reduce the sodium in your salad to a
healthy level of 700 milligrams or less by avoiding deli meats and using
only half of your salad dressing packet. Try a splash of vinegar or fresh
lemon juice in place of dressing, too.
 Look for “watch-out” words. Words such as “crispy,” “crunchy,”
“fried,” and “creamy” generally signal higher fat and calorie content.
Keep it in balance
A fast-food salad will rarely be as healthy as one you can make at home.
Chicken breast from a restaurant can have flavorings with added sodium,
and salad dressings can have sweeteners, sodium, and other
preservatives. A fast-food salad is a good choice when eating out
occasionally, but not recommended as part of your daily routine.
Source: Smart Salads on the Go. (2015, May). Weill Cornell Medical College, Women’s Nutrition
Connection, Vol. 18-5, P 6
Because You Asked:
Q. Is aloe vera juice safe to drink?
A. The clear gel that comes from the
leaves of the aloe vera plant is
commonly used as a topical ointment.
Traditionally, aloe vera has been used to
treat burns and heal external wounds.
There are no known significant side
effects that have been associated with
the topical ointment.
Juice that is produced from the outer
part of the leaf can be consumed orally.
There are questionable claims, not
proven by research, that the aloe juice
cleanses your digestive system. It is known
that taken orally aloe vera can have a
laxative effect. According to Dr. Etingin
there is insufficient evidence to date to
render aloe vera safe for this purpose.
Source:
Ask Dr. Etingin. (2015, May).
Weill Cornell Medical College,
Women’s Nutrition Connection,
Vol. 18-5, P 8.
Q. I’ve seen many brands of coconut
water in the health food store – why
is it so popular?
A. Coconut water is being hailed as a
health tonic due to claims that it helps
with digestive problems, prevents cancer,
helps with weight loss, and helps with
hangovers. Research has not been linked
to any significant health benefits.
Coconut water contains phytochemicals,
vitamins and minerals like other plantbased beverages or foods that we
consume. Information from the USDA
National Nutrient Database, states that
one cup of coconut water has 46 calories,
6 grams of natural sugar, and 9 grams of
carbohydrates, as well as vitamin C,
p ota s siu m, s od iu m, cal c iu m, an d
magnesium, etc. Coconut water is a great
beverage alternative, especially if you are
trying to reduce your intake
of sugary drinks.
Source: Ask Dr. Etingin. (2015, June).
Weill Cornell Medical College,
Women’s Nutrition Connection,
Vol. 18-6, P 8.
3
Best Dressed:
Make Your Salad Sizzle
Dress to Impress:
Salad Dressing Recipes
Directions: Put all of the ingredients in a blender
and process until smooth. Keep refrigerated for
up to a week. Each recipe makes 1 cup.
Today’s salads come with an endless variety of greens,
veggies, fruit, nuts, beans and more. You can change up your
salad by mixing in different ingredients, but you can also add
variety by using assorted salad dressings. There are so many
choices that it can be overwhelming. Here are 5 tips that will
help you narrow your search and find healthy options.
11
Slash the salt. Most salad dressing brands can have up
to 300 milligrams of sodium in a 2 tablespoon serving.
Look for dressings that are 150 mg or less per serving.
Per 2 Tbs.: 70 calories, 130 mg sodium
Avocado Yogurt Lemon Dill
½ ripe Hass avocado
¼ cup plain nonfat yogurt
2 Tbs. mayonnaise
2 Tbs. fresh dill sprigs
2 Tbs. diced white onion
2 Tbs. lemon juice
2 Tbs. kosher salt
Per 2 Tbs.: 45 calories, 150 mg sodium
2
Consider calories. It is very easy to get carried away
when you add salad dressing. A tablespoon can have
between 50-100 calories and you can easily add 400 calories
if you don’t measure. Cut calories by making your own
dressing and tossing it into the salad; just a teaspoon or two
is enough to coat one cup of salad.
3
Don’t sweat the “sat fat.” Most dressings are made
primarily from unsaturated oils like canola and soybean,
which lower LDL (“bad”) cholesterol. Claims of added
omega-3s, olive oil, or increased absorption of vitamins are
advertising gimmicks and generally do not make a significant
nutritional difference.
4
Keep a lid on sugar. Be cautious with salad dressings
that list the first ingredient as sugar. You are more likely
to find added sugar in fruit, French, poppy seed, honey
mustard, or sweet onion dressings.
5
Sun-Dried Tomato
½ cup cherry tomatoes
¼ cup extra-virgin olive oil
¼ cup of plain nonfat yogurt
4 pieces oil-packed sun-dried tomatoes,
drained
2 Tbs. red wine vinegar
½ tsp. kosher salt
¼ tsp. dried oregano
Give small brands a whirl. Smaller brands sometimes
have less salt, no food dyes or artificial flavors.
Source: Best Dress Make Your Salad Sizzle. (2015, May). Nutrition Action Healthletter, P 13-14
Apple Mustard Vinaigrette
½ cup unsweetened applesauce
¼ cup extra-virgin olive oil
1 Tbs. cider vinegar
1 Tbs. mayonnaise
2 Tbs. whole-grain mustard
1 tsp. honey
¼ tsp. kosher salt
Per 2 Tbs.: 90 calories, 150 mg sodium
4
Summer
Safety
Tips
Summer in Idaho is
a great time of the
year! A variety of
outdoor activities
are available right at your doorstep—everything from swimming
and boating in the lakes and rivers, to hiking a trail, or a picnic at
the park, as well as many organized outdoor events – the
possibilities are endless. By taking a few precautions, you can
safely enjoy all that outdoor Idaho has to offer.
BUG SAFETY
 Avoid areas where insects nest or congregate, such as
stagnant pools of water, uncovered foods, and gardens
where flowers are in bloom.
 Avoid combination sunscreen/insect repellent products
because sunscreen needs to be reapplied every two hours,
but the insect repellent should not be reapplied.
 Use insect repellents containing DEET when needed to
prevent insect-related diseases.
SUN SAFETY
 Stay in the shade whenever possible, and limit sun exposure
during the peak intensity hours (between 10 a.m. and 4 p.m.).
 Wear a hat with a three-inch brim or a bill facing forward,
sunglasses (look for sunglasses that provide 97%-100%
protection against both UVA and UVB rays), and clothing
with a tight weave.
 Use a sunscreen with an SPF 15 or greater that protects
against UVA and UVB rays on both sunny and cloudy days.
Reapply sunscreen every two hours, or after swimming or
sweating.
HEAT SAFETY
 Keep cool. Wear loose clothes, don’t exercise at the hottest
part of the day, and stay hydrated.
 Watch for symptoms of heat-related illness. These may
include cramps, nausea, and pale moist skin. Go to a cooler
place, drink fluids, and put cool cloths on the skin.
 Call 911 if you are not getting better. Symptoms such as
high fever, fast heart rate, warm and dry skin, confusion,
change in behavior, or convulsions are serious and require
medical attention.
BICYCLE SAFETY
 Wear a properly fitted bicycle helmet to help
prevent head injuries in case of a crash. A
helmet should be worn so that it is level on the
head and covers the forehead, not tipped
forward or backwards. The strap should be
securely fastened with about 2 fingers able to
fit between chin and strap. The helmet should
be snug on the head, but not overly tight.
 Use taillights and reflective or brightly colored
clothing to help drivers see you during the day
and night.
 Know the rules of the road and obey traffic
signs, signals, and lane markings.
 Avoid alcohol and drugs as they can impair
your ability to ride safely.
 Use caution when crossing driveways and alley
entrances; drivers may not see you.
BOAT SAFETY
 Use Life Jackets. The majority of people who
have drowned in boating accidents were not
wearing life jackets. Make sure your family and
friends stay safe by fitting each person onboard
with a life jacket prior to departure.
 Avoid Alcohol. The probability of being
involved in a boating accident doubles when
alcohol is involved, and studies have shown
that the effect of alcohol is exacerbated by
external factors such as sun and wind.
 Learn to Swim. If you're going to be in and
around the water, proper boating safety means
knowing how to swim. Local organizations such
as the American Red Cross offer training for all
ages and abilities. Check to see what classes are
offered in your area.
 Take a Boating Course. Both beginning and
experienced boaters need to be familiar with
boating safety rules. You can learn these rules by
taking a local community course or online tutorial.
Sources:
www.DiscoverBoating.com
http://www.webmd.com/a-to-z-guides/ss/slideshow-summer-health-hazards
http://www.healthandwelfare.idaho.gov/Health/InjuryPrevention/BicyclePedestrianSafety/tabid/1392/Default.aspx
2015 Summer Safety Tips. (2015, June 1). Retrieved June 16, 2015, from https://www.aap.org/en-us/about-the-aap/aap-press-room/news-features-and-safety-tips/pages/SummerSafety-Tips.aspx