The Sampler
1181 North Fairgrounds Drive
Ogden, UT 84404-3100
801-399-8200
Utah State University is an affirmative action/equal opportunity institution.
January-February 2017
Issue #1
Test Your ‘Healthier For You’ IQ
Every now and then some health and
nutrition information that is out there gets
a little misrepresented. While it isn’t
necessarily a matter of ‘life or death’, it is
still good to check in on whether we are
making some of our food choices based on
a bit of a myth.
Staff:
Teresa Hunsaker
FCS Faculty
Naomi Brower
FCS/4-H Faculty
The following questions are designed
to get you thinking about the information
you are using to make some of your food
choices. Enjoy!
In this issue:
Test Your `Healthier For
You` IQ
1
Family and Consumer
Science Events
3
7 Ways to Make Media
Work for Your
Relationship
4
What’s Happening with
Food $ense
7
1. Honey is a healthier choice than white
sugar?
2. A little chocolate everyday is healthy
for you?
3. Healthier food choices are almost
always more expensive?
4. Watermelon is loaded with sugar and
should not be eaten often?
5. Low fat frozen yogurt is healthier for
you than ice cream?
6. You should drink at least 8 glasses of
water every day for better health?
7. Fish is ‘brain’ food?
8. Taking antioxidant supplements is as
good as eating fruits and vegetables?
Now the answers…
Honey: Many
people think
that part of the
reason honey
is a healthier
choice is
because it is
found
‘naturally’ in nature. They also believe
that because it has a trace of some
minerals in it there are some healing
properties there. The fact of the matter is
white sugar comes from either sugar cane
or sugar beets — both plants, and equally
“natural.”
Both honey and sugar have about 16
calories per teaspoon. All of these are
added sugars, to name a few, and ALL
should be used sparingly in our diet:
•brown sugar
•agave
•brown rice syrup
•molasses
•Demerara sugar
•date sugar
•evaporated cane syrup
While there are many personal
testimonials about the antibacterial and
anti-inflammatory effects of honey, these
results are based on laboratory studies, and
continued on page # 2
are unproven in the “real world.” Nearly all of the
health claims for honey are unproved outside of
research settings.
higher the number, the faster the rise in blood sugar.
Watermelon’s glycemic index is around 75 out of 100.
This is a misleading number. A more important
term relates more accurately to how blood sugar
responds to a particular food. This term, called
glycemic load, is very low for watermelon —
meaning that blood sugar is not changing much after
eating it. Glycemic load is the more important term
relevant to health.
Chocolate: A recent
Harvard study suggested that
a bit of high-quality dark
chocolate one to three times
a month may protect women
from heart failure.
The authors studied the chocolate-eating habits of
nearly 32,000 Swedish women, ages 48 to 83. Women
who ate about an ounce a month reduced their risk of
heart failure by 32 percent. An interesting side note:
Eating more than an ounce eliminated the benefit, so
the risk increased with added chocolate.
There are multiple health benefits to watermelon.
Not only is it low in calories, around 45 calories per
cup, a serving size contains:
√ 20 percent of daily vitamin C needs
√ 17 percent vitamin A
√ a bit of fiber
Other studies have found that moderate amounts
of chocolate seem to lower blood pressure. The
pressure reduction was considered one cause of the
reduced heart-failure risk. The heart benefit of dark
chocolate also could be caused by flavonoids, or
antioxidants, that can smooth heart function.
Flavonoids can also be found in citrus fruits, onions,
green tea and red wine.
As a red fruit, it’s also loaded with the antioxidant
lycopene, with an even higher concentration than
tomatoes!
Frozen yogurt: While most frozen yogurt is
nonfat or very low in fat the calories still add up. Most
nonfat "original" or "plain" (typically the lowestcalorie flavor at most frozen yogurt shops) is about 30
-35 calories per ounce with about 20g of sugar—
meaning that a large 16-ounce cup weighs in at 380
calories and could be as much as 76g of sugar, before
adding any toppings. Since the main difference
between ice cream and frozen yogurt is the fat, you
will have to decide the tradeoff.
Cost: In some recent studies published in the
Journal of Consumer Research researchers show that
our belief that healthy foods must cost more affects
our decisions about what we buy and what we eat
when it comes to our health. While there definitely are
times when ‘healthy’ foods do have a higher price
point, we should not make the assumption that this is
always the case. One example used were granola bars.
If you are looking at fiber, fat, and sugar for the
serving size, price was not an indicator of a bar being
more healthy.
Water: While there is nothing wrong with
drinking 8 glasses a day, the Institute of Medicine
recommends that men get about 125 ounces of water
daily and that women get 91 ounces, but that includes
water from all foods and beverages. Most people get
enough hydration unless they're exposed to heat stress
or they're very active for a long time. How much fluid
you need depends more on the following factors:
Watermelon: While watermelon does contain fruit
sugar —fructose — like all other fruits, it’s nearly 92
percent water. Just because it tastes sweet doesn’t
make it high in sugar.
√ Age: Kids need plenty of fluids; they can get
The confusion comes from estimates of how
watermelon impacts blood sugar. Watermelon has a
high glycemic index, a term associated with quick
rises in blood sugar after a food is consumed. The
dehydrated much more easily than adults. Older
people may need more fluids because of health
continued on page 6
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Family and Consumer Science Events
Home Buyer Education Classes


Family Finance Camp
February 2, 9 & 16
6:00 - 8:00 p.m.
Ogden Weber Community Action Partnership
3159 Grant Ave, Ogden, UT
FREE
Saturday, Jan. 21, 9:00 a.m. to 3:30 p.m.
Saturday, Feb.11, 9:00 a.m. to 3:30 p.m.
All classes are held at USU
Extension Service, 1181 N.
Fairgrounds Dr., Ogden. $25 per
household for certificate. These
classes help prepare people for the
home buying process. The
curriculum covers mortgage
options, finances, housing choices,
etc. Call 801-399-8207 to register.
Do you want to improve your family economic
situation? Come to the FREE Family Finance Camp and
learn how. Bring the whole family! Classes for kids
(ages 5-12), teens (14-18) and adults. A light dinner will
be provided each week. To register, call 801-399-8207.
Money with Your Honey
Heart Healthy Budgeting
Feb. 21 & 28
6:00 - 8:00 p.m.
Weber Ice Sheet Conference Room Upstairs
4390 Harrison Blvd., Ogden
$25 per couple includes light dinner
Jan. 19, 26, Feb. 2, 9, 16 & 23
Ogden Weber Community Action Partnership
3159 Grant Ave., Ogden
5:30 - 6:30 p.m.
FREE
This fun and fast paced two part series is designed to
give you and your spouse tips and hints to tune up your
financial engine. With our resident marriage therapist
we will discuss not only the relationship component, but
we will also address how to fine tune your money
management skills as a couple. Come and enjoy this
post-Valentine’s Day event! Door prizes and class
materials are also provided. Call 801-399-8207 to
register.
Do you have problems planning a menu on your
budget? How about needing some heart healthy
recipes? We have the cure for both your problems if
you come to these six great classes. Call to register 801399-8207.
Healthy Family Fun
Jan. 23, 30, Feb. 6, 13
Roy High School FACS Kitchen, Room 213
2150 W. 4800 S., Roy
Free for the Whole Family!
I Fly...We Fly Date Night
Feb. 17
6:00 - 8:00 p.m.
I Fly
2261 Kiesel Ave, Ogden
$70 per couple
Please join us for a series of four evenings of food, fun,
and learning with your family! Learn to make a quick,
healthy, and a delicious dinner and then enjoy it
together with fun classes after dinner for parents, teens,
and kids. Limited space. Call to register 801-399-8207.
Experience a new adventure with your partner as you
learn to practice basic flying techniques and strengthen
your relationship skills at the same time. Includes door
prizes, refreshments, flying instruction and flying time
for each individual along with a memorable DVD of
your experience! Register at
www.strongermarriage.org under Classes and Events in
Weber County.
3
7 Ways to Make Media Work for Your Relationship
According to recent statistics, over 97 percent of
American adults own a mobile phone, and 67 percent
own a smart phone. In addition, the platforms and
mediums for connection are seemingly endless
(Facebook, Snapchat, Twitter, email, Instagram,
WhatsApp, IM etc.).
silly pictures or jokes or just to check in with each
other.
Pinterest. Similar to emails, Pinterest can be used
to collect fun date night ideas, funny pictures to share
with each other, or to create a dream board for future
events or goals.
Increased options for instant connection can have
positive and negative impacts on relationships. While
online resources can help us stay connected to those
we love and increase relationship satisfaction, being
constantly connected to the world through online
platforms can also potentially lead to neglecting our
partners, conflict, less relationship and life
satisfaction, and affairs.
YouTube and Videos. Videos can be a fun way to
connect with each other if you are watching,
discussing and/or laughing about them together.
While using media to express affection and
commitment can be a great boost to relationships, in
order to prevent misunderstandings or frustration, be
sure to also discuss boundaries for technology with
your partner (keeping profiles public, being open and
honest about technology use and who you are
communicating with, having technology free zones or
time while you are together, etc.). By having an open
and honest discussion and agreeing on boundaries as a
couple you can better ensure that technology will be a
benefit rather than a detriment to your relationship. 
Consider the following seven ways to use technology to strengthen your relationships.
Checking-in texts. Take a minute during a break to
tell your partner that you are thinking of them or to
send them a “kiss.”
FaceTime/Skype. While media cannot replace
actual face to face time it is an important tool that can
be used to help couples stay connected. This is
particularly true for couples who spend extended
periods of time physically apart (e.g. military, those
that travel for work, etc.)
~Naomi Brower & Elizabeth Davis
Facebook Posts. Facebook can be
used to publicly express admiration
and appreciation for your spouse.
Photographs, meme, videos, and
messages can all be used to express
affection to a partner.
Instagram. Instagram can be a great way to share
moments of your and different aspects of your day
and life with your partner. This can be particularly
useful for couples who are often physically separated
due to work or other circumstances.
~Tom Stoppard
Email. Emails can be a fun way to share possible
gift ideas found online, date night or getaway ideas,
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√
√
√
√
conditions, medications, or because they tend to
lose their sense of thirst.
Gender: Men need more fluids than women. (And
pregnant women need more fluids than other
women.)
Weight: Heavier people need more water.
Health: Conditions such as diabetes, cystic
fibrosis, and kidney disease can boost your need
for fluids.
Environment: You need more fluids in extreme
weather conditions (especially hot, humid, or
cold) and at high altitudes.
Fish: In 2006 researchers at Tufts University, in
Boston, found that people with the highest
concentration of DHA (a fatty acid found in many
fish, including wild Alaskan salmon, herring, and
mackerel) in their blood had an almost 50 percent
reduction in their risk of developing dementia and
Alzheimer's disease. While science is still awaiting a
definitive study to prove that fish or fish-oil
supplements can keep the brain sharp, the American
Heart Association recommends two servings of
fish―such as salmon―a week.
Supplements: There’s strong evidence that a diet
high in fruit, vegetables, whole grains and tea can
help protect against cancer, heart disease, diabetes
and other health problems. These plant-based foods
are a rich source of
antioxidants.
Supplement
manufacturers would
have you believe that
by extracting the
antioxidants and
putting them in a
pill, you can obtain
the same benefits as eating a healthy diet. However,
evidence suggests that antioxidant pills offer no
health benefits, and juice will not give you the same
antioxidant effect as the equivalent whole fruit or
vegetables.
Possible reasons include that antioxidants in
whole foods are digested differently to pills and juice,
there may be synergistic effects with other nutrients
in the plant, and that behavior of antioxidants in a test
tube is completely different from that in the body.
Verdict: Popping antioxidant pills or guzzling
juice does not replace a diet rich in fruit, vegetables
and wholegrains.
~Teresa Hunsaker
Sources:
Berkley Wellness Newsletter, Tuffs University, Journal of Consumer
Research, Todays News
20-Minute Chicken Creole
1 tablespoon vegetable oil
2 chicken breast (whole, skinless, boneless)
1 can diced tomatoes (14 1/2 oz., with juice)
1 cup chili sauce (low sodium)
1 green pepper (chopped, large)
2 celery stalk (chopped)
1 onion (chopped, small)
2 garlic clove (minced)
1 teaspoon dried basil
1 teaspoon parsley (dried)
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
Heat pan over medium-high heat (350 degrees in an
electric skillet). Add vegetable oil and chicken and
cook until the chicken reaches an internal temperature
of 165°F (3-5 minutes). Reduce heat to medium (300
degrees in electric skillet). Add tomatoes with juice,
chili sauce, green pepper, celery, onion, garlic, basil,
parsley, cayenne pepper, and salt. Bring to a boil;
reduce heat to low and simmer, covered for 10-15
minutes. Serve over hot, cooked rice or whole wheat
pasta. Refrigerate leftovers within 2-3 hours. Yield: 8
servings
Source: Whatscooking.fns.usda.gov
6
What’s Happening with Food $ense?
Month-Month 2015
FREE Classes for EVERYONE!!
may have 130 calories per serving, and 110 of those
calories come from fat! A serving of almonds has 160
calories with 120 coming from fat. What is the
difference you ask? As you know, not all fats are
created equal. There are saturated fats, trans-fats, and
polyunsaturated, and monounsaturated fats. They all
have the same calories per teaspoon (40cal), but act
differently in our bodies. Saturated fats and trans fats
can increase our bad cholesterol (LDL) and decrease
our good cholesterol (HDL). This can lead to heart
problems. Saturated fats are found in animal products
(i.e., the hot dog) and trans-fats, or partially
hydrogenated fats, are in many baked goods. Transfats are being phased out of our food but, it will take a
while. The good mono and poly unsaturated fats that
come from plants, like our almonds, are heart healthy.
The bottom line is look for foods that are low, or have
no saturated and trans-fats. There will no longer be a
listing of ‘calories from fat’.
 Serving sizes are being updated to reflect what is
more typical to what we eat. A pint of Ben and
Jerry’s is considered a serving of ice cream, right?
No! But rather than a serving size of ice cream be a
half cup, the new serving size is 1 cup. Package size
affects what people eat. So for packages that are
between one and two servings, such as a 20 ounce
soda or a 15-ounce can of soup, the calories and other
nutrients will be required to be labeled as one serving
because people typically consume it in one sitting.
For certain products that are larger than a single
serving but that could be consumed in one sitting, or
New Year…New Food Labels
In May of 2016 the Food and Drug administration
announced changes to the food labels. You may be
saying to yourself “so what?”. These changes are
designed to help you be a healthier YOU. New
science has discovered more links to food and chronic
diseases such and obesity and heart disease. This
new label is intended to help make it easier for you
understand nutrition information, so you can make
informed food and beverage choices.
Here is what is NEW:
 The label design…for easier reading.
 Sugar breakdown: Sugar on the label has long
been a mystery. How much of the sugar comes from
the actual apples in applesauce, verses added sugars
(or high fructose corn syrup) on the label? Added
sugars will be a new category. For example bottled
spaghetti sauce will list the sugar from the tomatoes
and then underneath will be the added grams of
sugar, honey, high fructose corn, or other sources.
This will help you understand what you are really
buying. The recommendation is to keep your ‘added
sugars’ to 10% of your daily calories.
 New nutrients are being added, and some made
optional. Vitamin D and potassium are now required,
along with calcium and iron that have always been
there. Vitamin D is important in helping your body
absorb calcium from food and supplements. It also is
needed by muscles to move, nerves to carry messages
to our brain and other body parts and helps our
immune system fight off the bugs that make us sick.
Potassium is needed by your body to build proteins
and muscle. It also helps breakdown the
carbohydrates we eat to be used for fuel. Vitamin C
and A are now optional, they are still important for
our bodies but now deficiencies are rare.
 Fat: The old label used to list the number of
calories of fat in each serving. For example, a hot dog
continued on page 8
For more information about any of the
Food $ense classes, call 801-399-8207.
This material was funded by USDA's Supplemental Nutrition Assistance Program. 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 find out more, contact 1.800.221.5689 or visit online at http://fns.usda.gov/fsp/
outreach/coalition/map.htm. In accordance with Federal law and U.S. Department of Agriculture’s policy, this institution is prohibited from discriminating on the
basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director of Civil Rights,
Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call (202) 720-5964 (voice and TDD). USDA is an equal opportunity
7
multiple sitting, manufacturers will have to provide
“dual column” labels to indicate the amount of
calories and nutrients on both a “per serving” and “per
package”/”per unit” basis. Examples would be a 24ounce bottle of soda or a pint of ice cream. With dualcolumn labels available, people will be able to easily
understand how many calories and nutrients they are
getting if they eat or drink the entire package/unit at
one time.
Many labels have already been changed but major
manufactures will have until July of 2018 and smaller
companies until July of 2019 to comply with these
changes.
The new labels will help keep you informed as you
make healthier choices. Happy Reading!!!
Reference: fda.gov
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