By Lauren Scott, Arizona Farm Bureau Intern

Sometimes it can be really hard to wake up in the morning. Even though you went to bed early and got eight hours of sleep, you still feel like you’ve been hit by a truck. Then, as the day goes by, you become even more tired. Each hour of work has you counting down the minutes until you will be back home and in your bed, ready for another night of sleep that will leave you tired the next day.

What if I told you there were ways to wake up refreshed and ready to conquer the day? No more groggy workdays with five cups of morning coffee and an afternoon crash. If this sounds like what you are going through, here are 10 ways to wake up on the right side of the bed!

1. Don’t eat certain foods before bed! We’ve already published a blog about this, but there are certain foods you should NOT eat before you go to bed. For example, spicy foods might give you a tummy ache and indigestion, which will keep you up all night long.
2. Drink a glass of cold water when you wake up in the morning. Not only is a cool glass of water a refreshing way to start the day, but it also helps to jump start your metabolism in the morning, and wakes you up faster.
3. Exercise! I know you might not want to, but getting up in the morning and exercising is a great way to start your day! Endorphins are released when you exercise, which make you feel good! Who doesn’t want to feel good in the morning?
4. Turn off those screens. Whether you are watching Netflix, surfing the web on your laptop, or replying to a text, it’s not good to look at screens right before you go to bed. Try to turn it off two hours before you go to sleep.
5. Don’t hit the snooze button! Once your alarm goes off it’s not a good idea to go back to sleep. The sleep you get until the next time your alarm rings is not good, deep sleep. Plus, your body will think you’re going back to sleep for another eight hours, making it harder to get up, and making you more tired throughout the day.
6. Take a few minutes before you go to bed to journal. You can write about anything! Write about what you did that day, write about your upcoming weekend plans, or make a list of everything you need to get done tomorrow. It will be way more relaxing and good for your eyes to write than stare at a phone, and it can really help you plan out your days so you don’t have to worry about it in the morning! Plus, you’ll assure you haven’t lost the fine art of writing.
7. Relax before bed. Sip on some herbal tea (there’s no caffeine in it so it won’t keep you up!), take a nice hot shower or a bubble bath, and read a few chapters of your favorite book. These are all things that relax the body and mind and prepare you for a good-night’s sleep!
8. Keep it light! Leave the blinds or curtains on your window open or in such a position that the morning light can help to wake you up. Also, when you get up in the morning, turn your lights on. This will help to wake you up quicker by making your brain think it’s lighter out than it is. (This is especially helpful in the winter months!)
9. Put your alarm clock on the other side of the room. Keep your alarm clock on the other side of the bedroom so you have to get up and turn it off. If you use your phone, charge it on the other side of the room at night or just set it across the room from you when you go to bed. Getting up to turn your alarm off will signal to your body that it is time to get up for the day.
10. Sleep on a schedule. Apart from special occasions, you should sleep on a schedule. Go to bed at the same time in the evenings and wake up at the same time in the morning. Your body will become adjusted to this schedule, making it easier to wake up!
11. Sleep in the cold! A recent Wall Street Journal article cited a study published in the journal Current Biology that said many experts believe 65 degrees is the ideal room temperature for a good sleep. Although this might spike your bills in Arizona, especially in the summer time, you could always take advantage of an open window in the spring, fall, and winter!

There’s no shame in drinking a cup of coffee in the morning to help you through your day, just make sure it doesn’t become five cups. Sleep is important and can’t be substituted with energy drinks, coffee or tea.

Personally, my favorite ways to wake up refreshed in the morning are drinking that cold glass of water and exercising! I also sleep on a schedule and set my smart phone across the room so I have to get up and turn off the alarm when it goes off.

Try these methods to help you wake up feeling more refreshed in the morning, and let us know which ones worked better for you in the comments! Also let us know your own secrets for waking up on the right side of the bed!

By Veronica De Lira, Nutritionist

You may not be too familiar with the Acai berry. Or, maybe you have heard it being used in a smoothie or yogurt bowl.  Well here is your chance to familiarize yourself with the powerful antioxidant known as Acai Berry.

Background

According to eurobotanicals.com acai berry has been around for thousands and originates from Brazil in the Amazon rainforest, this makes for an interesting fact when only 5 years ago the berry went on the market.¹ While we may use it here now the Acai berry has been praised for its medicinal purposes by many tribes for a long time. This special little berry according to eurobotanicals.com grows from palm tress and is very popular in its native territory and other locations roughly 30,000 people are employed to keep up with the demand for the berry.¹ Which makes sense that people would be interested as the berry provides so many benefits for ones health.

 Health Benefits

According to eurobotanicals.com acai berry is “naturally full of energy, rich in proteins, fiber, Vitamin E, minerals and Omega oils”. ¹ Since acai berry is associated with many vitamins and minerals it makes sense that is has so many benefits according to eurobotanicals.com such as ¹:

• Reduces bad cholesterol in blood
• Increases good cholesterol
• Controls fat in blood
• Protects the heart
• Fights infection
• Makes our immune system stronger
• Promotes higher energy levels
• Better sleep
• Fights free radicals
• Detoxifier
• Great for skin
• Improves vision
• Disease fighter
• Great source of fiber
• Great source of vitamins

How can I purchase Acai berry?

Your local market

Organic market

Some farmers markets

Also available as dried acai berry and powder form.

How do I cook with Acai berry?

When cooking with Acai berry it is usually incorporated as an ingredient in a recipe for instance a smoothie.

What can I use Acai berry for?

Here are some dishes to incorporate acai berry:

• Acai bowl
• Smoothie
• Ice cream
• Yogurt

Recipe to try

Here is a great recipe from foodnetwork.com by McKel Hill to try out. ²

Acai berry smoothie Bowl

 Ingredients

1/2 cup unsweetened coconut milk, plus more if needed

2 tablespoons chia seeds, soaked for at least 20 minutes in some of the coconut milk

Dash cinnamon

2 heaping handfuls organic spinach

1 frozen banana

One 100-gram packet frozen organic acai berry pulp

Ice, to thicken

Directions

Add the coconut milk, soaked chia seeds, cinnamon, spinach, banana and acai berry pulp to the pitcher of a high-speed blender and process until thick and creamy.  The texture should be very thick; if too thick, then add more coconut milk.  If you stick a spoon into the mixture, the mixture should be able to be thick enough to stay on the spoon; if not, add ice or more frozen bananas.

Reference:

1.”HISTORY OF THE ACAI BERRY.” Eurobotanicals : Acai. Web. 5 Oct. 2015. http://www.eurobotanicals.com/acai/acai_history.html

2. “Acai Berry Smoothie Bowl : Food Network.” Acai Berry Smoothie Bowl Recipe : Food Network. Web. 5 Oct. 2015. http://www.foodnetwork.com/recipes/acai-berry-smoothie-bowl.html

By Lauren Scott, Arizona Farm Bureau Intern

If you are having trouble sleeping at night and are waking up very tired it might be what you are eating before bed. It could also be the fact that you look at your phone, computer, or television up until the time you go to bed, or it could be a medical condition, in which case we recommend consulting with your physician.

If you sleep well on a regular basis and there are certain nights where you just can’t fall asleep, it is likely an unsuspecting food you ate within a few hours of laying down and trying to catch some shut-eye. A general rule of thumb in the health world is to not eat food after a certain time of night. That recommended time varies, but is usually between seven and nine in the evening. There are foods and beverages that make sense not to eat in the evening including caffeinated drinks like soda and coffee, but sometimes people forget and grab a soda anyway. Other than these caffeinated products that people know might keep them up, there are all kinds of other foods lurking in the shadows, waiting to keep your sleep at bay.

1. Coffee, Soda and Tea – We are starting with the obvious here! Coffee, soda, and some teas are full of caffeine. Usually we drink such beverages in the morning to wake us up, so it’s not a very good idea to drink it before bed. Caffeine itself stays in your body for up to five hours, while the wakening effects can last for up to 14. If you want to opt for caffeine-free beverages that’s okay, but even decaffeinated coffee and soda can still keep you up with tummy aches and heartburn. It’s best to leave your morning cup of Joe in the A.M. and keep your soda limited to lunch time.
2. Chocolate – Another sneaky source of caffeine, chocolate may keep you up at night if you eat enough of it. Whether you’re munching on a chocolate bar, eating chocolate ice cream, or drinking a nice warm cup of hot chocolate, you are at risk of losing sleep. The risks are a little bit higher if you are a dark chocolate lover, as dark chocolate contains more caffeine than milk chocolate.
3. Spicy Foods – Put down that Sriracha bottle! Eating spicy foods in the hours before bed can lead to you not catching enough ‘Z’s’. My downfall is Mexican or Chinese food, both of which can get very spicy, and both of which should be avoided late at night. Eating a large meal of any kind before bed is bad because you’ll end up over-full and bloated, making sleep something that will not happen. If you add some spice in there, you are very likely to end up with acid reflux and a tummy ache. Say ‘bye-bye’ to sleeping well!
4. Alcohol – Like many of the other things talked about, alcohol can definitely give you a tummy ache which makes it harder to sleep, and it can give you acid reflux, too. You’ll notice that when you drink alcohol you might get sleepy quickly, but although alcohol can knock you out, it will keep you from getting the deep sleep you need so you aren’t tired in the morning.
5. Ice Cream  – For some reason ice cream always sounds delicious right before bed. Don’t be tempted to have a cone though, the sugar will keep you up all night long! Or, see if you can at least find a low-sugar alternative. Since it’s ice cream, sometimes it doesn’t hurt once in a while. .

Before you ‘hit the sack’ tonight, make sure you don’t eat anything that will keep you away from a good night’s sleep! I you are craving a little something, try a small, warm bowl of oats, or a glass of almond milk. Sleep tight!

By Lauren Scott, Arizona Farm Bureau Intern

As we get closer and closer to Halloween I find myself looking up more and more ghost stories. I want to find a story that will scare me so much that I need to sleep with the light on. I have yet to find one. What I have found, though, are some spooky tales of the haunts of Arizona. All around the state there are creepy stories of love-gone-wrong, murders, mysterious deaths, and disappearances; but is the folklore of Arizona only folklore, or are some of these tragic accounts true? We may never know what stories are real and what are whispers passed down to scare children (and adults!), but it is still fun to read them and tell them to friends on dark and stormy nights when the air is already heavy with an eerie feeling. So without further ado, here are some of the most popular (and my personal favorite) ghost stories of Arizona.

San Marcos Hotel

In Chandler, Arizona you will find the historic Crowne Plaza San Marcos Hotel. Built in 1912, the San Marcos was the very first golf resort in the state of Arizona. Dr. A.J. Chandler, the man the city of Chandler was named after, thought up the idea for the San Marcos Hotel and set the construction rolling in mid-1912. Just one year later on November 22, 1913, the San Marcos Resort was open for business. Through its doors passed many of the rich and famous, including President Herbert Hoover, Bing Crosby, Fred Astaire and Joan Crawford among many others. The only death that was recorded to have happened inside the hotel was that of A.J. Chandler himself, but there is a long history of hauntings on the property. The most prominent ghost is of a woman who floats through the second floor halls of the San Marcos late at night. Some say she committed suicide on the property long ago, but there are no records to prove that claim.

The next spirit isn’t seen, but heard. A man’s voice moans and whispers to guests all throughout the property, making visitor’s hair stand on end when they come into contact with him. This ghostly voice is said to be Dr. A.J. Chandler trying to contact the patrons of his hotel. Lastly, the front desk has received numerous eerie phone calls from rooms that no longer exist.

Copper Queen Hotel

The Copper Queen Hotel, located in Bisbee, Arizona, was built back in 1898, but not completed until 1902. The town of Bisbee was a mining town, built upon a society of hard working copper miners and their families, so the hotel was constructed by Phelps Dodge Mining Company to add a touch of luxury where there wasn’t any. The Copper Queen was originally meant to be a place for people of importance to enjoy their visits to the town, but it is now one of the hottest paranormal spots in Arizona.

The first and perhaps most famous ghost at the Copper Queen is of a young boy named Billy. Billy was an 8 or 9-year-old boy who called the hotel his playground, but tragically drown in the nearby San Pedro River. Guests and staff members of the Copper Queen have seen him running around on the third floor, and turning corners into hallways that are deserted when investigated. As any young child, Billy is a mischievous spirit. He is said to hide and move guest’s items when they leave their rooms, and some have even felt him tug at their clothing or tap them on the shoulder.

The next spirit that roams the Copper Queen is a woman named Julia Lowell. Julia was a ‘lady of the night’ who frequently visited the hotel with her customers. She ended up falling in love with one of the men she met, and when he rejected her she hung herself in the hall just outside of her room. Her ghost is reportedly seen only by men, but her whispering can be heard by anyone who spends the night in her room. Julia appears as either a full apparition that is easily mistaken for a living person, or a white mist that slowly floats past the hotel’s grand staircase.

Another entity that inhabits the Copper Queen is an older man who can be recognized by the smell of cigar smoke that he leaves in his wake. Visitors have described him as being dressed very fancy, in a black suit, cape and top hat.

Lastly, there is the ghost of a woman who is dressed in a black evening gown that can be seen walking up and down the grand staircase and into the dining room.

Oliver House

The Oliver house is located in Bisbee, just like the Copper Queen. It was built in 1909 by Edith Ann Oliver, the wife of a mining executive. The Oliver House was a boarding house for most of its life until it was turned into a mining office and then a bed and breakfast to accommodate the many tourists that visit Bisbee every year.

The ghostly activity reported in the house is largely speculated to be from the 27 deaths that have occurred on the property, although that number is unconfirmed. One death happened in 1920 when a man named Nat Anderson was shot in the head outside the room he had been staying in. The story goes that he was having an affair with a woman whose husband he owed money to. When the husband found out, he tracked Anderson down and shot him. This story could never be confirmed, so Anderson’s death remains a mystery to this day.

Yet another story of an affair adds to the hauntings at the Oliver House. Allegedly, a police officer found out his wife was having an affair and that she and her lover were rooming at the Oliver House. In a jealous rage he stormed into the then boarding house and killed his wife, her lover, and anyone else he passed in the halls.

Today, guests have reported seeing a shadow figure near the room Nat Anderson was murdered outside of, as well as hearing voices through the halls when no one is around.

One of the more famous spirits of the Oliver House is an older woman who is seen in the ‘Grandma Room.’ Guests have seen her walking around in the room and rocking in the room’s rocking chair. She is said to be the friendly ghost of a woman who passed away in the room many years ago. The Oliver House also has phenomena happen that is unrelated to a specific phantom. Doors and blinds open and close by themselves, running water can be heard where there are no pipes, and like stated before, voices are heard when there is nobody else there.

Hotel Weatherford

The Hotel Weatherford opened in Flagstaff on New Year’s Day in 1900. It is another hotel that hosted many famous visitors including William Randolph Hearst, President Theodore Roosevelt, and Wyatt Earp.

Throughout its life, the Weatherford has housed many different businesses including a theater, multiple restaurants, the first telephone exchange company in Flagstaff and a radio station.

Today it once again is the place travelers and visitors of Flagstaff call home, if only for one night. There are quite a few ghosts that still inhabit the Weatherford. Two of which are a husband and wife that are said to have been murdered in room 54 in the 1930s. Guests often report seeing two people, a man and a woman, walking into the room together. People have also heard what seems to be a heated argument coming from the room, but when staff goes to check, the now storage room is empty.

Yet another spirit inhabiting the Weatherford is one that calls staff members names on the fourth floor. Lastly, in the hotel’s Zane Grey Ballroom, a woman’s ghost can be seen pacing back and forth, and quiet conversations can be heard coming from the vacant bar.

Jerome Grand Hotel

The Jerome Grand Hotel was built as the United Verde Hospital back in 1927. It was constructed to serve the growing population of copper miners and families that moved to the city in hopes of finding work in the mines. The 30,000-square-foot building was, and still is, a structure of great integrity, as it was made blast-proof by the original builders so it wouldn’t slide down the hill when a mine blast shocked the town.

Sadly, in 1950 the hospital closed its doors when the mines ran out of Copper and many residents moved on to new towns and new opportunities. The hospital was taken care of and maintained just in case it was needed until 1971. After that is was left to collect dust until 1994 when the building was purchased by the Altherr Family and remodeled into the Jerome Grand Hotel, which opened in 1996.

From the moment the hotel opened its doors ghost stories ran rampant. Staff members and guests have frequently reported hearing talking, yelling, and moans among other sounds all throughout the hotel, and doors like to slam shut whenever left open.

A very popular ghost at the Jerome Grand is of a man who many people believe is a miner. His hauntings date back to when the building was still a hospital. Nurses and patients of the United Verde Hospital had reported seeing a bearded man walking up and down hallways and standing at the end of halls. Today, guests have also seen this mysterious bearded apparition pacing the second and third floors of the hotel.

Another spirit that haunts the hotel is reported to be a man named Claude M. Harvey. Harvey was employed as an engineer at the hospital when on April 4, 1935, he was killed in the basement. Somehow he became pinned underneath the elevator, which crushed his head, killing him. To this day people still believe his death was no accident, but no one was ever charged with his ‘murder’. Harvey’s apparition is said to still haunt the basement where he died, as well as other random areas of the hotel. Sometimes lights can be seen in the elevator shaft even when the elevator is stopped at the top floor, and every once and a while patrons of the hotel have reported feeling an angry presence, which is attributed to Harvey.

Hotel San Carlos

In the heart of Downtown Phoenix you can find the Hotel San Carlos still standing tall although it is almost 88 years old. It was built on the land where the first schoolhouse in Phoenix stood and when it was opened on March 20, 1928, it was the first air-conditioned hotel in Phoenix. Over the years, many Hollywood stars and other famous faces passed through the beautiful front doors of the San Carlos, including people such as Marilyn Monroe, Humphrey Bogart, Gene Tierney, Clark Gable, and Mae West. The San Carlos Hotel was the place to be if you wanted to be somebody. The hotel has been in continuous operation since its opening in 1928, and was recognized in 1974 as a State Historic landmark.

Of course through the years the San Carlos has gained a few ghost stories, one of which is a tragic tale of a young woman. Leone Jensen was staying at the hotel in May of 1928 when she allegedly jumped to her death off the roof of the building. Apparently her relationship had failed, which led to her decision and her early demise. Guests of the Hotel San Carlos have reportedly seen a figure standing on the roof that disappears when you go looking for it, as well as the apparition of a young woman that walks the hallways and stairs to the rooftop.

A few more ghosts that a heard but not usually seen at the San Carlos are a handful of young children. These children race up and down the halls of the hotel, knock on doors, and can be heard laughing when no one else is around. Some say they are the spirits of the children who attended the school that sat where the hotel not stands.

Hassayampa Inn

The beautiful Hassayampa Inn was built in Prescott back in 1927. Named after the Hassayampa River, the hotel was a place that was designed for guests to experience maximum rest and relaxation. It was also built as a haven from the scorching summer temperatures of Phoenix.

The inn doesn’t have a very violent or gruesome past, but it does have its fair share of hauntings. Soon after the inn had opened, a young and newly married couple visited, and checked in for their honeymoon. The husband went out to buy a pack of cigarettes, and never returned. Three days later he had still not returned, and his new bride hung herself from the suite’s balcony. Today, guests have reported seeing the ghost of this woman, named Faith, walking the halls of the inn. She has also been spotted on the balcony where she died, and even at the ends of guest’s beds in the middle of the night.

Some of these stories may be true, and some may just be folklore, but ALL of them happen to be at least a little bit creepy. All of these places are open for business, and if reading the stories wasn’t enough of a scare for you, you can stay overnight and experience the real thing.

If one wonders why the Fill Your Plate team is covering ghost stories, well it is Halloween! Plus, ghosts have to eat don’t they? Well, at least when you’re visiting one of these famous ghost-infested hotels, you have to eat, and they have wonderful food! Happy Haunting!

By Lauren Scott, Arizona Farm Bureau Intern

When entering your first year of college, you may hear quite a few references to the “freshman 15.” This refers to the 15 or so pounds of weight many students gain during their first year of college; and since we are going into a new school year, I thought I’d take the time to discuss this topic.

Between the unhealthy diets and lack of sleep, college is a cesspool of weight-gain. As a college student myself, managing my time is already hard enough, so when it comes to managing other things in my life, especially my diet, I probably don’t do as well as I should. I’ve found that this is a problem that I am not alone in suffering from, and that most of my friends and classmates are finding it difficult to maintain a balanced diet as well; but a balanced diet is just one way to steer clear of those unwanted pounds.

Here is a list of 5 ways to help keep off the “freshman 15,” with suggestions, tips and tricks coming straight from college students like you.

1.  Drink lots of water

Drinking 8 glasses of water every day is not recommended by health care professionals for no reason. Staying hydrated helps the body function. Not only does it keep your internal organs going strong, but it keeps skin beautiful and muscles energized. It can also help manage weight. Everybody knows that soda simply isn’t good for you, and with high calorie counts and outrageous amounts of sugar, a soda will really help you pack on the pounds. From personal experience, I have replaced almost all sugary drinks, including soda, in my diet with water and have seen some major changes happen. Not only have I already dropped a pound or two, but I’m less bloated and have been sleeping better, too.

Did you know: If you swap soda for water at lunch you are cutting out 100-150 calories and 33 grams of sugar. (That’s the amount of sugar in three chocolate-frosted donuts!)

Tips for getting more water in your diet:

• Keep water on you at all times.
• Order water instead of soda when dining out.
• Infuse your water with fruits or vegetables to make it taste better.
• Eat more fruits and veggies (They contain water!) 

2. Get the recommended amount of sleep (7-9 hours)

Like I said before, I’ve been sleeping better ever since I started drinking more water, and sleep is a very important part of the equation. Health care professionals recommend that everyone gets seven to nine hours of sleep a night. Of course, sometimes even seven hours proves to be hard to achieve when going to college, but as long as most nights you are getting between seven and nine hours, you’re good to go. When you don’t get enough sleep you are putting yourself at risk of needing an early morning and a mid-afternoon pick-me-up, which always leads to grabbing a soda or two and a sugar-filled treat to quickly wake you up. Of course, having a few sodas and a donut is not very good for the whole keeping-off-the-weight thing.

Did you know: According to the Sleep Foundation, people who don’t get enough sleep are more likely to have bigger appetites due to the fact that their leptin levels (appetite hormone) fall, promoting appetite increase.

Tips for getting more sleep:

• Sleep completely in the dark.
• Stop the use of electronic devices an hour or more before going to bed.
• Don’t drink caffeine for at least six hours before going to bed. 

3. Stock up on healthy snacks

Doctors recommend that people eat three meals a day and snack in between. When going to work, school or any other activity, make sure your bag or pockets have something healthy in them for you to snack on when you get the urge. Almonds are a great and portable snack, as well as dried apricots or plums. Somewhere else you should keep healthy snacks is around your dorm room. My friend, Kathryn, always keeps fruit like apples and bananas in her room so when she takes a break from studying she can just relax for a minute and have a snack that is healthy and doesn’t require any preparation. Other things that are easy to keep in a dorm room, especially if there is a mini fridge, are Greek yogurt, strawberries and blueberries, Wheat Thins, peanut butter and trail mix.

Did you know: There are just 95 calories in an apple compared to 152 calories in one ounce of potato chips.

Tips on what snacks to combine:

• Put peanut butter and raisins on celery to make your favorite childhood snack: ants on a log.
• Drop some raspberries and blueberries into plain Greek yogurt.
• Spread some canned tuna on whole wheat crackers 

4. Take your lunch with you

When going to college, it’s very easy to just run to the student union in between classes to eat, or go off campus to your favorite fast food place. I’ve done those two thing so many times I can’t count, but easy is not always the best for you. In many student unions the set up for dining is ‘buffet style.’ You can just keep going back and getting more and more food. If you have a meal plan that you pay for so you HAVE to use the student union, try portion control and go for the healthiest options like salads. If you live at home or can keep supplies in your dorm room, try making and bringing your own lunch. My friend, Kaycee, regrets her decision to not bring her lunch to school. She was eating at fast food restaurants every day and her cash flow was quickly draining. Some things you can keep at home or in your dorm room to make for lunch are peanut butter, jelly and bread, for sandwiches, and if you have a refrigerator you can also keep lunch meats and condiments to use.

Did you know: Wheat bread has about 69 calories per slice while white bread has about 79 calories per slice.

Tips on what to pack in a lunch:

• The main part of your lunch can consist of anything you could imagine: Sandwiches, a grilled chicken breast, salad, soup, and much more.
• You can also add things from the above snack category to enhance your lunches. 

5. Exercise (And have fun with it!)

This is something I have always been very bad at managing. I’ve never exercised enough. Jogging on a treadmill and having people stare at me just doesn’t appeal to me. For some people, the gym works. But for people like me, it is one of the most disliked places in town. Of course exercise is one of the main ways to keep away unwanted weight, but going to the gym and doing the same thing over and over and over again just gets a little boring. Try to create an exercise routine that works for you and is fun! Maybe you like swimming, look for a local gym that has a pool that you can use. If you like to dance, then join a Zumba class or take a dance class from the local dance program, wherever that may be.

If you like going to the gym, then go to the gym. I’ve found that with my busy college schedule sometimes all I have time for is a quick jog in the morning or evening. If you are the same way, take music with you to listen to while you jog, or better yet, take a friend to keep you company.

Despite all the online courses we take nowadays, we still have a lot of places to walk while on campus (besides the student union to eat). Our exercise professionals still say one of the best forms of exercise is good, brisk walk.

Did you know: Most people burn around 100 calories every mile they run.

Tips on exercising:

• Don’t push yourself too hard.
• If you start jogging or running don’t try to complete two miles your first time, start out small and work your way up.
• Work out with a friend, it’s much more fun to do things with company, pick a workout style that works best for you whether that’s weight lifting, running, dancing, playing a sport or walking on a treadmill.

I’m not going to lie to you. College can be hard and scary. Every single student is going to have their own unique experience, including gaining some weight or not gaining weight at all. My friends and I have not had the same college experience in the least, but we all agree that staying healthy is a MUST for students.

No matter how much you weigh or if you’ve gained or lost that “freshman 15,” find what is healthy for you and keep yourself there.

Lauren Scott is a current student of the Walter Cronkite School of Journalism at Arizona State University, and is working toward a degree in Journalism and Mass Communication with a focus on public relations. Lauren is the Arizona Farm Bureau’s communications intern and teaches piano lessons in her free time. 

By Katherine Cook

Every parent knows that taking your kids to the grocery store can be quite the hassle. Grocery shopping with young kids can really test the limits of your patience.

It doesn’t have to be that way though. Here are some ideas that have worked for me when I go shopping with my children that make the trip less rough.

1. Give them a heads up. While you are getting ready to go to the store and/or in the car on your way over talk to them about your expectations. Letting them know in advance the purpose of the trip to the store and making them aware ahead of time that you will not be making any extra purchases may help prevent tantrums. “We’re only buying milk and bread this time — no extras.” I also find it helpful to repeat our intent once again as we enter the store.

It is important to be firm and consistent with this.  Setting limits (and sticking to them) is key. If you have the talk on the way over then allow them to get that ball or candy bar they won’t take your talks seriously the next time. This could cause a problem on your next shopping trip when you do tell them “no.”

2. Make sure everyone is fed. Going to the grocery store on an empty stomach is hard for anyone. You spend more because when you are hungry everything looks good, and you have to have it. With kids it is no different. That box of brownies that isn’t on the list isn’t only calling out to you but is screaming out to your kids as well. The difference is that as adults we have learned more self-control. So while we may be able to walk away, our kids may not be able to quite as easily. This could result in the child throwing a fit when you walk away.

Being hungry also affects your mood, and in a negative way. So you will all be grumpy and when that fit begins you may lose your cool more quickly.  If that is the case, the whole situation may spiral out of control before you know it.  So fill up before you shop.

3. Make sure everyone is rested. A sleepy child can make for a grumpy child, which makes them harder to reason with. Avoid taking them shopping close to nap time or bed time.

4. Give yourself time. Shopping with young children usually isn’t a quick affair, often taking an hour or longer. So to avoid added stress, I find that going shopping at a time that we will not have to rush around is very important. Children are highly sensitive to their parents’ emotions. I know that when I am in a hurry and stressing out that is when my kids have the most trouble at the store. Added stress makes it more difficult to handle any possible outbursts well. If you are like me, you may snap at them and that will only have a snowball effect of negative emotions for all of you. Give yourself plenty of leeway to get the job done in a relaxed manner.

5. Bring something familiar. This leans more towards the really young children. Stores can be loud and crowded places that can be overwhelming to little ones. Bringing their blanket, or a toy they find comforting, or one of their favorite books may help to keep them from becoming overstimulated and avoid meltdowns. My youngest son is now 16 months old and he always has a stuffed animal and a snack and sippy (drink) with him at the store.

6. Get the kids involved. Assign them tasks while you are shopping. Allow them to push a kids shopping cart or hold a basket. Maybe give them their own list to mark off as you get things or allow them to mark things off of your list. Ask them to grab the loaf of bread and put it in the cart. Little things like that will keep them busy and also makes them feel proud and a little powerful. Little kids like to help their parents, and they want to be just like them. Allowing them to do some of the tasks makes them feel just a touch more special and in control of the situation, which they love. It can also be a great learning experience. Have them pick out four red apples and six green apples, or something similar. It will help your child learn their colors and work on their counting skills.

7. Play games. Playing games when shopping is a great way to keep your child from thinking about how long it is taking or about that extra bag of potato chips. With so many different items in a grocery store, “I Spy” is a great game to play. Grocery store bingo is fun too, or guess the weight (Fill the produce bag with however many items you want, like 12 carrots and ask your child to guess how much it weighs. Then place it in the scale to see who is closest.) I found some fun stuff for my 8 year old too at this link  that we enjoy. You can let the kids get creative and come up with some of their own too.

8. Take shorter, planned out trips. If you can, try and break your shopping up. Maybe do half on Monday and half on Thursday, or whatever days your schedule allows. Shorter trips are less overwhelming for everyone. Having a thorough list also makes things go more smoothly. Write everything down even if you are positive you won’t forget it so you don’t have to go back to the store again.

9. Praise good behavior. After you are all loaded up and headed home think of something your child did well at the store and tell them how proud you are of them for it. It could be something as simple as listening to you the first time you asked them not to touch something, or picking up something they dropped. Whatever it is acknowledge that they did it and show them that you are thankful. Kids love praise and acceptance and they will remember this more than the scolding they get for the things they did wrong.

If you feel like rewarding your child for their good behavior, it is better to do so with activities and not objects. (In my experience, rewarding with objects could lead to asking for more at the store again and result in meltdowns when you tell them no.) My kids like it when I reward them with more time at the park, or read an extra story at bed time, or let them choose the station we listen to on the radio.

Children find it more difficult than we do to control their impulses and desires. Simply put, they see, they want, they beg. Hopefully these tips work as well for you at better controlling, or even preventing, the kids’ gimme-gimmes as they do for my family.

July 14^th is National Cow Appreciation Day. This is a day set aside to serve as a reminder of how special cows are.

In recent months we have posted about the importance of eating beef as part of your healthy diet, beef by-products, and the importance of dairy. So with this we will set out to teach you about the remarkable animal that is the cow itself.

1. Cows, like humans, form friendships. They may also hold grudges and dislike particular individuals.
2. Cows are cud chewing animals, or ruminants. Camels and sheep are also ruminants.
3. The word “cow” is reserved only for female bovine. Males are called steers or bulls.
4. A cow will spend 10 to 12 hours lying down per day, however only around four hours are spent sleeping.
5. Cattle have almost 300 degrees of vision, allowing them to watch for humans and predators from all angles. It is nearly impossible to sneak up on a cow.
6. A cow has a very keen sense of smell. They can detect odors coming from up to six miles away. This is also effective in detecting danger and predators.
7. They can also hear both low and high frequency sounds beyond human capability.
8. Cows and bulls are color blind and unable to see the color red. So the red flags that matadors use do not attract a bull because of their color, but because of the movement.
9. Cows are very social animals and don’t like to be alone. When a cow isolates herself it is either because she is going to give birth, or she is not feeling well.
10. Cattle, like many other grazing animals, have one stomach that is divided into for chambers: the reticulum, omasum, abomasum, and rumen. Having this kind of stomach allows the cattle to digest grasses and grain more effectively.
11. Like humans, the cows’ gestational period is nine months. Depending on breed, a calf will weigh anywhere between 55 to 99 lbs. They are devoted mothers and will walk for miles to find their calves.
12. A bovine will consume about 40 pounds of food a day and spend about 8 hours a day eating.
13. A cows knees cannot bend properly to walk downstairs. So you can lead them upstairs, but not back down.
14. In the US there are nearly 11 million cows and six main breeds. Those breeds are the Ayrshire, Brown Swiss, Guernsey, Holstein (the popular black and white spotted cows), Jersey, and Milking Shorthorn.
15. The spots on a Holstein are like a fingerprint. No two cows have the same pattern of white and black spots.
16. Belted Galloways are a breed of cow that are nicknamed “Oreo” cows in the US because their color pattern resembles that of an Oreo cookie.

At first glance, it may seem that cows are simple animals, but as you can see they are actually quite fascinating!

To learn even more about cows you can head over to Shamrock Farms in Stanfield. They offer a 60 minute tour of their dairy farm on an open-air tram. You may get to watch a farmer milk a cow, pet a calf, and maybe even witness the birth of a calf!

The Superstition Farm in Mesa is another dairy farm that welcomes visitors. They will first educate you about cows and dairy farming in their classroom that they lovingly call the Moo-University. Then you will go for an educational tour of the farm on a tractor pulled hayride. After the tour you will have the opportunity to be educated on how to properly hand feed some of their rescue animals such as goats, sheep, pigs, rabbits, and more. After this they will take you down to their milk bar so you can try a glass of one of their 13 milk flavors. There is also a petting zoo at the farm, and they allow you to host children’s birthday parties at the farm as well.

Chick-fil-a is celebrating Cow Appreciation Day on the 14^th! They are offering a free entrée to anyone who comes in dressed partially as a cow, and a full meal free to those who dress fully like a cow! You can find more details on their webpage.

Happy National Cow Appreciation Day!

Summer is half over and children everywhere are settled in to their summer vacation routine, but some parents are worried that these routines aren’t as healthy as they need to be.  Without the more regimented schedule of the school year, kids may not be getting as much physical activity, sleep schedules are more erratic, and less supervised time can mean more snacking and less healthy snacks.   If you are looking for ways to make sure your children have the healthiest summer possible, it’s not too late.  Here are some tips to help make the last few weeks of summer healthier at home.

Mealtime Matters

One of the ways eating habits can get off track during the summer months is when kids sleep in, stay up late, or have other schedule disruptions that make meal times erratic.  We skip meals, we eat out, and we eat late.  All of this contributes to more grazing or snacking during the day. It can also mean we are eating fast food more often and not paying as much attention to what we are giving our kids to fill their plates.  Help keep healthy eating habits by keeping to a regular schedule of meals, even when the family schedule goes astray.

Get Physical

Help kids stay physical this summer by setting a good example.  Try to get some active family time in every day, even just an after dinner walk or some family fun time in the pool.  The summer heat may be keeping kids indoors, limiting their overall physical activity level.  Take the time to experience fun family activities that will get everyone moving as often as you can.

Stock Up on Snacks

The best way to make sure your children choose healthy snacks is to stock up on the kind of snacks you want them to be eating.  Stocking the fridge with carrot sticks, orange slices, string cheese made with skim milk, and other healthy options like raisins.  Reaching for these kinds of snacks yourself will also help kids make healthy choices.

Better Beverages

Hydration is important and giving kids easy access to healthy, hydrating beverages is also important to helping them have a healthy summer.  Getting each child a fancy reusable water bottle is one way to make drinking more water a little more interesting.  Other options like vegetable/fruit juice medleys and 100% fruit juice can keep kids away from high-calorie soft drinks.

Family Day at the Farmers Market or Produce Aisle at the Grocery Store

Bring kids to the farmers market or along on your grocery shopping trips and let them pick out some fruits and vegetables that they like.  This can also be a great way to get kids to try something new.  Getting them involved in the process of choosing and buying healthy food increases the likelihood that they will make healthier choices on their own.

Pack a Picnic

Whenever you are spending the day or even the evening away from home pack up your family’s meal and have a picnic.  Bringing a healthy meal ensures your family will have healthy food to eat and there won’t be any temptation to grab a bite at a drive-thru because everyone is hungry.

Related articles

• How to Help Kids Eat Healthy This Summer (fillyourplate.org)
• Getting Your Kids to Eat Healthy is as Easy as 1, 2, 3… (fillyourplate.org)
• What Your Kids Can Learn This Summer… From Cooking (fillyourplate.org)

Many garden hobbyists look to their time tending plants as a necessary counterbalance to the busy, stressed out pace of modern life.  There is something grounding about reconnecting with the natural world in even small ways that that can benefit your body and your mind and help feed your soul.   Even here in the Arizona desert, there are ample opportunities for backyard and container gardening that can help fill your plate and bring more balance to your busy life.

Here are a few of the reasons gardening can be good for your health.

1. It gets you some outside time.

The simple truth is that most of us do not spend nearly enough time outside, breathing fresh air and feeling the sun on our skin.  Between sitting at a desk all day, shuttling kids around, and taking care of everyday necessities, the only time we are outside for days at a time is when we are going back and forth between the house or the office or the store and the car.

2. It decreases your stress levels.

In fact, research has shown that gardening can be more effective at reducing stress and restoring s positive mental attitude than participating in other leisure activities like reading.

3. It can battle depression…and win.

Another study showed that when people with clinical depression participated in gardening for a certain number of hours each week, their symptoms improved over time period of the study.  Even more importantly, the symptoms continued to improve even after the gardening aspect of the study ended.

4. It may protect your brain.

Research into the relationship between gardening and the incidence of dementia found that people in their 60’s and 70’s were regular gardeners had a 36% and 47% lower risk of developing dementia, respectively, than their non gardening peers.

5. It offers a good workout.

Gardening can be hard work and because it utilizes a wide range of muscle groups and requires you to move in different ways, it provides an excellent workout.   Spending time tending your garden gets your blood moving while providing opportunities to stretch, build strength, and tone muscles.

6. It decreases the risk of osteoporosis.

Research indicates that gardening can decrease the risk of developing osteoporosis.   In fact, the study showed that gardening was more effective at reducing this risk than aerobics, jogging, or swimming.

7. It can help prevent diabetes.

The natural exercise that occurs with gardening is an easy way to get the recommended amount of weekly exercise that can help prevent the development of diabetes.  In addition, growing your own food can improve your access to healthy foods improving your diet and further decreasing your risk.

8. It boosts your health overall.

From creating more opportunities for physical activity to helping your body process Vitamin D, going outside and working in your garden offers some pretty significant health benefits.  In addition to the specifics listed above, it has also been shown to improve sleep, improve mood, and improve our overall sense of wellbeing.

Related articles

• What Kids Learn From Gardening (fillyourplate.org)
• What to Do In Your Garden This Month (fillyourplate.org)
• 6 Tips for Getting Your Warm Weather Garden Growing (fillyourplate.org)

Stress is something everyone experiences.  Some of us have more of it than others and we all know that when we have too much stress for too long it can be bad for our health.  While reducing stress is always the best solution, it isn’t always possible which is why learning to manage whatever level of stress you are under is what really matters.

April is National Stress Awareness Month and since stress eating is a real problem for many people, we thought this provided a great opportunity to talk about how stress and food can combine in unhealthy ways.  Unfortunately, stress is one of the most common causes of emotional eating, overeating, and unexpected weight gain.  There are several reasons for this.  Research has shown that eating the kinds of foods we crave when we are stressed, those that are high in carbohydrates, sugars, and fats, causes a chemical reaction in the body that produces more serotonin, the chemical that makes you feel good.  Additionally, when we have high levels of the stress hormone cortisol, our body can interpret that as a sign that we are living through a famine.  This can trigger a variety of biological processes that make us crave foods that we shouldn’t eat, eat more than we need, and store more of what we eat as fat.

So, how can you fight back and avoid succumbing to stress eating?  Here are 5 ways to better manage your stress that you can do instead of stress eating that will decrease your stress without increasing your waistline.

1.     Relieve the Pressure

When our stress level is high we can sometimes feel the pressure building within us making it seem like we are a volcano getting ready to explode.  Alleviate that pressure by doing things that help disperse some of the pent up energy stress can cause like playing loud music, screaming (in private, of course), or doing something active.

2.     Vent

Just like a pressure cooker on a stove, sometimes you just need to let some of your stress out and venting to a friend or loved one can be a great way to do this.

3.     Take a Break

Sometimes stress can leave us stuck, unable to do anything else until the situation that is causing the stress is resolved.  Unfortunately, this is not always the best way to deal with a stressful situation.  Sometimes the best thing you can do is to remove yourself from the situation for as little as a few minutes.  Sometimes just a change of scenery can have an immediate stress relieving effect.

4.     Stretch

Stress has a significant impact on your body and can cause tension to build up in your muscles leaving you feeling tight and achy.  Taking even 5 minutes to stretch out your major muscle groups can have a lasting impact on your stress level.

5.     Get Some Sleep

Unfortunately, one of the things we often need the most when our stress level is high is the thing we are least likely to allow ourselves to get – enough sleep.  Sleep is a powerful weapon against stress and it can also help keep you from gaining weight.  For this reason, if there is one thing you do this month to try and keep a handle on your stress, it should be committing to getting a good night sleep.

Related articles

• Using Food to Fight Stress (fillyourplate.org)
• Top 10 Foods to Alleviate Stress (fillyourplate.org)
• Stressed Out? Try Yogurt! (fillyourplate.org)

When most of us think about a fire in our home, we picture soot covered but completely safe family members exiting a house framed by bright orange flames against a dark night sky.  This is the image of a “house fire” most commonly presented on TV.  But what many of us don’t realize is that the majority of fires in residential buildings don’t happen when we are asleep, they happen when we cook.  According to the U.S. Fire Administration, there are more than 150,000 cooking related residential fires each year in the U.S. and the majority of those fires happen between 4 and 9 PM.

This week is fire prevention week which means that everyone from your local firefighters to the advertising council will be urging you to do things like check the batteries in your smoke detectors and run a family fire drill.  These are important safety activities that can save your life if there is a fire in your home, especially if you are asleep or in another part of the house when the fire starts.  In addition to these fire prevention activities, we encourage you to make safe cooking a priority with these 6 tips for preventing and dealing with kitchen fires.

1.     When Cooking in the Kitchen, Stay in the Kitchen

The most important step you can take to prevent a fire in your kitchen is to remain in the kitchen whenever you are cooking.  Unattended cooking is one of the most common causes of kitchen fires.

2.     Keep the Kitchen Clutter-free

Next time you reach to turn on the stove, stop and take a look at your surroundings.  Is there anything like paper towels, dish rags, or last week’s mail that can easily ignite in close proximity to the stove?  Keeping your cooking area clutter-free not only makes cooking easier, it also cuts down on the kitchen fire danger.

3.     Take Care of Your Tools

Go in your kitchen and assemble the following items on your counter: all oven mitts, anything used to transport or contain hot pans and utensils, baking soda, and your kitchen fire extinguisher.  Inspect these items and replace any that missing or damaged.

4.     Don’t Be A Fashion Victim

Before you open the oven or turn on the stove, check to see that the clothing you are wearing is suitable for cooking.  Avoid anything long and flowing including sleeves that can end up unintentionally in contact with your heat source.

5.     Learn the Basics

If you already have a fire extinguisher in your kitchen, great job!  But if you have one in the kitchen and know exactly how to use it, you get a fire prevention gold star.  Knowing simple things like how to use the fire extinguisher, what to do if there is a grease fire, and how to treat a burn can help keep small problems from becoming big disasters.

6.     Know When to Throw in the Towel

Unfortunately, the majority of kitchen fire injuries occur when people attempt to fight the fire themselves.  If the fire is small, it may seem better to try and contain it in order to limit the damage it does to your home and your property.  But fire can be unpredictable and always moves faster than you expect it to.  If you have any doubt about your ability to contain or extinguish a fire in the kitchen, or anywhere else in your house, evacuate.  It is better to lose property and possessions, than limbs and life.

Related articles

• How Safe is Your Home? (fillyourplate.org)
• The Importance of Reading the Pesticide Label (fillyourplate.org)
• Prevent Kitchen Fires: 5 Simple Steps (fillyourplate.org)

There is no question that childhood obesity is one of the greatest challenges facing both our country and our state. According to the Centers for Disease Control (CDC), the obesity rate among children has doubled in the last 30 years and among teenagers in that same timeframe, it has tripled.  As of 2010, more than a third of all adolescents were either overweight or obese.   As of the most recent annual data available (2011) only 4 states had high school student obesity rates that remained 9% or lower, and Arizona was not one of them.  The CDC stats show that in 2011, 11% of Arizona’s high school age adolescents were obese.

While we can all agree that being overweight isn’t healthy, when it comes to adolescents, the health consequences are significant and can be lifelong.  The CDC explains that 70% of obese children are already experiencing one of the risk factors for cardiovascular disease like high cholesterol or elevated blood pressure.  Additionally, obese children are more likely to become diabetic, experience problems with bones and joints, be diagnosed with sleep apnea, and face difficulties with socialization, fitting in with their peers, and self esteem.  This is a dire prognosis for anyone’s future but when you consider it may apply to someone as young as 5 years old, it is clear why we must all do everything we can to fight childhood obesity in any way we can.  Here are some helpful things you can do this month to help turn the tide in this fight for the future of America’s children.

1.     Don’t Put Them on a Diet

Unless a child’s doctor indicates that the child or teen needs to lose weight, the best approach is to work on maintaining the current weight as the child grows.  This is an important difference between adults and children and ensures growing children are not deprived of the nutritional components and necessary energy needed to sustain normal growth and development.

2.     Find a Better Balance

Maintaining a healthy weight isn’t about following restrictive diets or about exercising for hours every day.  It is about finding the right balance between the foods you and your child like to eat and the nutrition and energy your bodies needs to function optimally and remain active.

3.     Change What You Eat

Don’t think about taking certain foods away; look for ways to add new healthier food options into your family meals and snacks.  Identify ways you can add more fruits and vegetables to your plate, swap in lower calorie items for family favorites, and try new recipes that focus on healthier ingredients.

4.     Make Family Time Active

Everyone is looking for ways to fit more time with their family and more time for fitness into their lives and if you can combine both, everyone wins, especially your children.  Look for fun, active things to do together like going for a bike ride, hiking, playing soccer, or really anything that gets everyone up and moving together.

Related articles

• How We Are Helping Make the Next Generation Healthier (fillyourplate.org)
• How Not to Eat When Something’s Eating You (fillyourplate.org)
• How We Are Helping Make the Next Generation Healthier: Continued (fillyourplate.org)

We love to talk about food.  We also love to talk about how our Arizona farmers and ranchers work hard every day to help Arizona families stretch their food dollar while filling their plates with healthy food grown and raised right here at home.

If you look across the site, you will see the many ways we tie these two loves together.  There is the blog, which you are reading now, the Recipe Box, Nutritious News, and a section for spotlighting local foods.  You can find information on where there are farmers markets this weekend and learn what ingredients local celebrities and chefs can’t live without.  Along with all these fun features, you can also find our version of “Must See TV” in the video section.

Here is a little taste of the information, educational, and just plain interesting videos you can find in the Fill Your Plate video vault.

1.     Learn to Make Hearty Arizona Chili

Jan from the Two Minute Kitchen teaches you how to make Hearty Arizona Chili, a favorite of Arizona cowboys as they work on the range.  This easy to follow explanation makes it easy to make this delicious dish that is sure to be a family favorite.

2.     Day in the Life of a Dairy Cow

This video is narrated by the children of Caballera Dairy Farms and walks you through a day in the life of a cow. By showing how a cow’s life is similar to their lives, these cute kids show how cows sleep, what they eat, and what they like to do.

3.     Arizona Farmers and Ranchers Help You Go Green

This installment of Sonoran Living features our own Julie Murphree showing you how some products can go from field to consumer to a new use through reuse and recycling.  One example is blue jeans.  The cotton to make them is grown here in Arizona.  Once the jeans have outlived their use as clothing, they can be recycled by a company like Bonded Logic located in Chandler into insulation that can be used in houses.

4.     The Best in Arizona Beef Marinades

Another installment of Sonoran Living that features Kacie Tomerlin from Arizona Legacy Beef.  After giving an excellent overview of the type of beef raised by Arizona Legacy Beef, Kacie shows you how to make delicious rubs for marinating your meat including Criollo Beef Spice Rub from the Recipe Box.

5.     Meet an Arizona Rancher/Farmer

This video series lets you, the consumer get to know some of the great farmers and ranchers right here in Arizona.  Each video features a different farmer or rancher and allows you to learn about what they do on their farm or ranch, why they choose agriculture as a career, and other interesting details about their lives on the farm or ranch.

• Meet a Northern Arizona Rancher
• Meet a Southern Arizona Rancher
• Meet Some Arizona Cattle Feeders
• Meet the 7^th Generation Van Rijn Dairy Family