When it comes to managing weight, not all calories are created equal—especially when comparing those from solid foods to liquids. While both provide energy, research shows that liquid calories behave differently in the body and can make weight loss more challenging.

Liquid calories—like those in soda, favored coffee, alcohol, and some smoothies—don’t satisfy hunger the same way solid foods do. Because drinks are absorbed quickly and don’t need to be chewed or digested, they often skip the signals that tell your brain and stomach you’re full. This can lead to consuming more calories without feeling satisfied or realizing it.

Strategies to Reduce Liquid Calories

• Choose water or infused water instead of sugary drinks, like soda.
• Limit alcohol and sweetened coffee beverages.
• Keep a water bottle handy to stay hydrated and avoid reaching for high-calorie drinks.
• Read beverage labels carefully.

Liquid calories can sneak into your diet and slow down weight loss efforts. You can support your health goals and maintain a balanced diet by making mindful beverage choices and focusing on whole, nutrient-rich foods.

Sources: WebMD, go.iastate.edu/4H26VH

Falls can be serious as we age. About 1 in 4 adults over 65 fall each year, and many need emergency care. Falls often result from balance problems, medications, home hazards, low blood pressure, or poorly fitting shoes. They frequently occur in bathrooms or dark bedrooms at night.

Exercises to Prevent Falls

Moving more helps you stay steady. Try these:

• Stand on one leg for a few seconds
• Walk heel-to-toe in a straight line
• Shift weight from one foot to the other

Activities like yoga and tai chi improve balance and flexibility. Strength training and short bursts of higher-intensity exercise keep fast-twitch muscle fibers strong. These muscles help you react quickly—like catching yourself when you stumble. They weaken with age, but exercise helps maintain them.

If you’re worried about falling, talk to your health care provider. They can suggest safe exercises or refer you to a physical therapist for a custom plan. For easy balance exercises, watch this video from Spend Smart. Eat Smart., go.iastate.edu/53QGFD.

Practicing balance and building muscle daily lowers your risk of falling and helps you stay independent.

Sources: John’s Hopkins Medicine, go.iastate.edu/EQE3BE; Mayo Clinic, go.iastate.edu/JZ5MIT

Food deserts are areas where fresh foods are often not available. The health of rural or urban communities is affected when residents do not have access to foods like fresh produce or lean proteins. Many folks in food deserts must rely on convenience or dollar stores for their groceries, which tend to be highly processed foods with low nutritional value.

There are steps that individuals and communities may take to address food deserts, such as:

• Starting a neighborhood garden
• Supporting local producers and farmer’s markets
• Encouraging local leaders to provide better access to fresh and healthy foods in their communities

Source: Feeding America, go.iastate.edu/4WTTKA

Ingredients:

• 1 tablespoon oil (canola or vegetable)
• 1 onion, diced
• 2 cloves garlic, diced
• 1 cup dried lentils
• ½ package (1.25 ounces) of 40% less sodium taco seasoning
• 3 cups water
• 12 corn tortillas
• 1 cup salsa
• 1 cup cheddar cheese, shredded
• 2 cups lettuce, shredded

Directions:

1. Heat oil in a skillet over medium high heat. Add onion and garlic; cook for 4-6 minutes or until soft and fragrant. Stir several times during cooking.
2. Add lentils and seasoning. Stir until seasoning is mixed in.
3. Slowly add water and bring to boil. Reduce heat to medium low and cover. Cook for 30 minutes or until lentils are tender.
4. Uncover and cook for 5 minutes more until mixture has thickened and liquid is absorbed. Mash slightly with a fork.
5. Heat corn tortillas according to package directions.
6. Spread ¼ cup lentil mixture onto each tortilla.
7. Serve with salsa, cheese, and lettuce.

Nutrition information per serving:
350 calories, 11g total fat, 4g saturated fat, 0g trans fat, 20mg cholesterol, 480mg sodium, 51g total carbohydrate, 8g fiber, 4g sugar, 16g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

Lentils are small but mighty members of the legume family. They come in various colors—green, brown, red, and black—and are known for their earthy flavor and versatility in cooking. Lentils are packed with plant-based protein, fiber, and essential nutrients, making them a smart choice!

A ½ cup of cooked lentils contains about 115 calories, 9 grams of protein, 20 grams of carbohydrates, and 8 grams of fiber. They’re also a good source of iron, folate, potassium, and magnesium.

Health Benefits of Lentils

• Weight management: Fiber and protein help you feel full longer, which can support healthy weight goals.
• Heart health: Potassium and magnesium help regulate blood pressure, and fiber supports healthy cholesterol levels.
• Blood sugar control: Lentils do not raise blood sugar quickly, which is good for people with diabetes.
• Digestive health: Fiber promotes regular bowel movements and supports a healthy gut microbiome.

Nutritious, affordable, and easy to prepare, lentils are a simple way to add more plant-based power to your plate. Whether in soups, salads, or stews, lentils prove that small foods can have a big impact.

Sources:
Cleveland Health, go.iastate.edu/MTMRIA
Lentils.org, go.iastate.edu/UWSIBM

Why Physical Activity Matters:

• Better health: Moving more can lower the risk of chronic diseases, improve your mood, and help you feel stronger.
• Improved focus: Staying active can help you feel more alert, get more done, and get sick less often.
• Healthy habits: Encouraging movement during the day can lead to other healthier choices.

Simple Ways to Be Active:

• Take movement breaks: Stretch, walk, or do light exercises during short breaks.
• Try walking calls or meetings: Instead of sitting, walk and talk when taking a phone call or meeting with friends or coworkers.
• Add more standing into your day: Whether you’re at a desk, kitchen counter, or crafting table, finding ways to stand more often can help reduce sedentary time and support better posture. Consider using a standing desk or creating a makeshift standing workspace for part of your day. Even short standing breaks while reading, stretching, or taking calls can make a difference!
• Join fitness challenges: Friendly competitions or team-based fitness goals can make staying active more fun and motivating.

Making small changes at work can lead to a healthier, happier, and ore productive workplace. Check out the chair workout and other videos from Spend Smart. Eat Smart.®, spendsmart.extension.iastate.edu, for easy ways to add movement into your day.

Sources:
LEAP, go.iastate.edu/ZZRJKO
US Centers for Disease Control and Prevention, go.iastate.edu/J1T3SO

Cleaning removes dirt, food particles, and grease from surfaces. It’s the first step and involves using soap or detergent with water. While cleaning makes things look tidy, it doesn’t necessarily kill germs.

Sanitizing, on the other hand, reduces the number of bacteria to safe levels. After cleaning, you sanitize using a solution like diluted bleach or a commercial kitchen sanitizer. This step is especially important for
surfaces and equipment that have direct contact with food.

Always clean first, then sanitize. If you skip cleaning, germs can hide under the dirt. Let surfaces air dry after sanitizing. Doing both steps helps keep your kitchen safe and your family healthy.

Source: US Centers for Disease Control and Prevention, go.iastate.edu/3KXUUD

Ingredients:

• 1 can (15-16 ounces) garbanzo beans or chickpeas, drained and rinsed
• 2 medium garlic cloves, minced, or ¼ teaspoon garlic powder
• 2 tablespoons lemon juice
• 1 teaspoon ground cumin
• 1 tablespoon oil (canola, olive, vegetable)
• 1/8 teaspoon ground black pepper
• 2/3 cup plain yogurt or sour cream

Directions:

1. Place all ingredients in a blender or food processor. Blend until smooth.
2. Serve with raw vegetables, crackers, tortilla chips, or pita chips.
3. Store in the refrigerator in a covered container.

Nutrition information per serving:
100 calories, 3.5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 140mg sodium, 13g total carbohydrate, 4g fiber, 3g sugar, 6g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

Feeling sluggish after lunch? That mid-afternoon slump can make it hard to focus and get things done. Instead of reaching for more caffeine, try these simple ways to recharge your energy.

• Take a short walk. Just a few minutes of movement can increase blood flow and help you feel more alert.
• Get some sun. Spending time outside in natural light helps your body produce vitamin D, which plays a role in mood and energy levels.
• Eat a balanced lunch. Meals high in sugar and white bread or pasta can lead to an energy crash. Choose foods with fiber, healthy fats, protein, and whole grains to stay energized longer.
• Get enough sleep. Poor sleep can leave you feeling drained the next day. Aim for 7-9 hours of quality sleep each night.

Even doing just one of these tips can help you feel more awake, focused, and ready to finish your day strong!

Source: Sleep Centers, go.iastate.edu/OI0YI5

Did you know that meditation can help lower your stress levels? Even a few minutes can make a difference. Here are some tips on how to get into meditation:

• Breathe deeply. While taking deep breaths, fixate your mind on just your inhales and exhales. This can help ground you and calm you down physically and mentally.
• Repeat a mantra. Think of a positive phrase that is easy to remember and repeat. Some examples include “I am enough”, “I can do this”, “I can achieve my goals”, and “I am worthy of love”. You can mentally repeat these mantras while going on a walk, taking deep breaths, or while completing daily tasks.
• Focus on positive emotions and memories. Remember times you’ve felt happy, encouraged, or uplifted.

There are many ways to meditate – you just need to find out what works best for you! Here’s to decreasing stress, bringing about a sense of peace, and uplifting yourself.

Sources: Mayo Clinic, go.iastate.edu/QQHKMU