Myth: It’s almost impossible to change habits to improve your health.

Answer: BUSTED!

Yes, changing habits is hard work. But almost impossible? No way! It takes time to break old habits and create new ones. Around the first of the year, many articles on establishing good habits such as making healthy food choices and being more active proliferate. No doubt, the influx of health-related articles has to do with the recent holiday memories - all the food consumed and the days missed being active. However, when it comes to changing food and physical activity habits, it seems that summer time might be a good time to start. Why? Summer brings a wide variety of fresh fruits and vegetables that are delicious, low in calories and filling. And the longer days allow more time to get out and be active. For example, if you want to add more walking into your daily routine, start by getting up in the morning now so that when winter rolls around, getting up in the morning is already an established part of your daily routine.

Here are some others tips to help establish healthy habits:

• Set small goals. These are your early and consistent “wins.” Setting and achieving small goals allows you to see progress and keep going.
• Change your environmental cues. Keep your sneakers and workout clothes in your bedroom (not in the closet) at all times. Seeing them is a daily visual reminder to be active.
• Plan – it’s not a dirty word! The night before think about when you are going to build activity into the next day’s schedule. Watch the weather and plan accordingly. Add activity to your online calendar. Use the weekend to make a healthy recipe, like stir-fry, so you have something on hand to eat later in the week when you are too busy to prepare something healthy.

These tips can help your healthy habits become easy changes for you to make. For more tips about getting and staying motivated for your good health go to: http://missourifamilies.org/features/healtharticles/health60.htm

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933 

Myth: Fast food is not a healthy choice for my child.

Answer: BUSTED but that depends…

Fast food, like other restaurants, is all about what choices you and your child make. Many options are high in fat, salt and sugar. In an effort to offer healthier foods for children, some fast food restaurants provide kids’ meals. However, Taco Bell just announced that they will begin discontinuing their kids’ meals and toys this month, an effort that will be nationwide by January. It’s the first fast food restaurant to do so. Part of the reason is low sales of these meals.

If you and your child are looking for healthy food choices at the fast food restaurant, here are some tips:

• If the restaurant has kids’ meals, look for ones that include water or fat-free milk instead of soda or juice.
• Ask for meal options that include fresh fruit or veggies as side dishes instead of fries or onion rings.
• Choose ketchup or mustard for sandwich dressings instead of mayonnaise-based dressings.
• Ask for extra toppings like tomatoes and lettuce instead of cheese for sandwiches to keep the fat content down.
• Eat s-l-o-w-l-y. This may be the hardest tip of all especially if your child wants to get to the play area quickly or you have to be somewhere after eating. Eat too fast and your brain doesn’t have time to signal your stomach that you are full.
• Probably the best tip of all…your child watches what you eat so remember that you are a good role model. Make healthy choices when eating out.

Visit the MissouriFamilies website at http://missourifamilies.org/features/nutritionarticles/nut125.htm for more information about making healthy food choices.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933  

Myth: As a parent, the amount of time I spend watching TV doesn’t affect how much TV my children watch.

Answer: New information may BUST this myth. 

A recently released survey found that the amount of time parents spend watching TV has a strong impact on the amount of time their children watch TV. The study, reported in the journal Pediatrics, found that this influence was seen in all age groups of children, and that it was a stronger influence than having a TV in the bedroom. The online survey, designed to be nationally representative, included parents and kids ages 12 to 17 years of age. Another interesting finding linked children ages 6 to 11 and parents who watched TV together to increased TV time for the children.

Parents can be good media role models. During family meals, turn the TV off and talk about everyone’s day. Keep the TV off when no one is watching it.

Youth spend too much time being inactive, which is time better spent being active. Parents can find screen-free alternatives for the family like gardening, dancing, playing balloon or scarf volleyball indoors. Being active can make bones stronger, improve stress levels and decrease risk of some chronic diseases.

Looking for more ideas? Go to “Play More, Watch Less” at http://extension.missouri.edu/p/F280

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933 

Myth: Food prep takes a lot of time.

Use a mandoline to slice fruits and
vegetables thinly and quickly.

Answer: Busted!

Summer is not the best time to be in the kitchen preparing food. If you want to make your time in the kitchen all about making healthy, quick and easy foods, keep these gadgets in mind.

• Skillet or wok for stir-fry: Every kitchen should have a skillet to make a quick stir-fry. Stir-fry dishes are easy to prepare, cook quickly and are a great way to get more vegetables in your meals.
• Oil mister for sautéing in your skillet: This gadget can help you control the amount of oil you use when sautéing vegetables. You can also use it when adding oil or oil-based salad dressings to salads to control how much dressing you use.
• Blender: Make your own smoothies at home and control what goes in them. Be sure to add some greens to your homemade smoothies like spinach as a way to get more vegetables! An immersion (hand-held) blender is an alternative to a blender.
• Coffee grinder: This handy tool can be used to grind spices. Spices are a low calorie and flavorful way to add zest to salads and other dishes. Tip: Toast spices briefly in a skillet to bring out their flavor and then grind them.
• Mandoline (slicer): This tool allows you to thinly slice potatoes and other vegetables when roasting or baking them, instead of making fried chips.
• Fruit-infuser pitcher: Add flavor to your water by infusing it with the natural flavors from fruits.

For more information about healthy eating go to http://www.missourifamilies.org

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Colorful veggies are the healthiest to eat.

Answer: Busted!

Red, green, purple and orange veggies (as well as other colors) are known to pack a nutritious punch. They are full of vitamins A and C and minerals such as potassium. Veggies are also high in fiber and low in calories. You may not know they also contain substances called antioxidants, which may have a role in warding off cancer and heart disease.

So what about white veggies? Don’t leave these superstars out. Cauliflower, onions and mushrooms are but a few white veggies that deserve a place on your plate. So go red, white and blue this Fourth of July with some healthy food options:

• Veggie tray filled with cherry or grape tomatoes, red pepper strips, radishes, mushrooms and cauliflower. Add hummus as a dip.
• What’s a July 4th without grilling? These veggies make great kebabs for grilling: red pepper, cauliflower, mushrooms and onions.
• Making a green or spinach salad for your spread? Add some blueberries or strawberries for a pop of color and sweet flavor. Balsamic vinegar goes great with this salad.
• Here’s a dessert that will be red, white and blue and nutritious too: Layer nonfat vanilla yogurt with layers of blueberries, raspberries, strawberries or other berries. Top with granola for crunch.

So celebrate the red, white and blue (and purple, orange and other colorful veggies) this July Fourth!

For more information about healthy eating go to http://www.missourifamilies.org

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933