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Published: Sunday, April 16, 2017 @ 12:00 AM
One of the best things about supermarkets can also be the most confusing: all the choices! When walking from aisle to aisle, it can be overwhelming to look at all the products in each section. Just think of all the choices when you’re looking at the entire wall of cereal or a large cooler packed with tiny yogurt cups! Trying to find the best item—especially when you're trying to eat healthier or watch your intake of calories, fat or sodium—is not always a walk in the park.
Within each section of the grocery store, you'll find plenty of healthful foods that can help you reach your goals. But sometimes you have to make a food choice based on budget constraints, availability or taste preferences that isn't ideal. Not to worry. This "Good, Better, Best" guide will help you make the best possible choices on your next trip to the store. If you're new to eating healthy, start at the bottom and work your way up to the top of the lists over time. Even if all you can afford is in the "good" category, you're still doing pretty well. If you prefer the taste and texture of the "better" item to the "best" choice, that's OK, too. Or maybe you're facing a hotel breakfast buffet or trying to find something healthy to eat at a party and all you'll find is the "good" choice. No matter what your situation, you'll still be able to make the best possible choices by using this simple guide.
It has 3 fewer grams of fat than whole milk, yet still offers calcium, vitamin D, magnesium, and protein for your body. It's a useful stepping-stone as whole- and vitamin D-milk drinkers make the healthy transition to low-fat dairy.
With a mere 2 grams of fat per cup, it slashes the fat found in 2% milk by more than half. This lower-fat version of milk still has 30% of the daily dose of calcium, as well as vitamin D.
It's fat-free, yet provides about the same amount of calcium and protein as higher-fat options. This is the best choice, especially for heavy milk drinkers. Skim milk may take some getting used to because it’s thinner, but it has lower amount of saturated fat and your heart will love that.
Low-fat + fortified
Plain nonfat Greek
Low-fat yogurt is made with skim or low-fat milk, which cuts calories and fat but still provides calcium and protein. Beware of added sugar (plain yogurt, flavored with fruit or topped with whole-grain cereal is your best bet).
A great up-and-coming trend in the yogurt aisle is supplementing yogurts with vitamin D. There aren’t many food sources of vitamin D, which helps in immunity and cancer prevention, so this is a great way to get an extra dose.
This plain, thick, smooth yogurt has 21 fewer grams of sugar and 60 fewer calories than it's fat-free, flavored counterparts but still leaves in a great amount of protein, calcium and vitamin D. Get our expert recommendations for the best yogurts.
100% whole wheat
Light 100% whole wheat
Bread "made with whole grains" usually contains a mix of refined flour and whole grain flour. It has a lighter texture and taste than whole wheat, making it a good choice for people who are transitioning from white bread to 100% whole-wheat bread. While it's lower in fiber, it is usually enriched with vitamins and minerals.
Bread made with 100% whole wheat doesn't contain any refined or enriched flour. It's less processed and higher in fiber than white bread and whole-grain breads. Make sure "whole wheat flour" is the first ingredient on the label or else it's an imposter!
This combines 100% whole wheat with calorie control. Some of the whole-wheat varieties can pack up to 100 calories per slice. Light whole-wheat bread can help you cut up to 130 calories from your sandwich if you're watching your weight. Here's how to pick the best bread.
Cereal without marshmallows, bright colors or clusters
Whole-grain cereal that's low in sugar
If you're going to eat cereal, avoid those made like desserts (with marshmallows, clusters, chocolate flavors and bright colors). Cereals that meet these criteria are enriched with vitamins and minerals (better than nothing), but they are highly processed, full of sugar--sometimes up to two tablespoons per serving--and seriously lacking in fiber.
A cereal made with whole grains is a better choice, but don't believe anything you read on the front of the box. Look for whole grains to be the #1 ingredient on the nutrition label and make sure there is at least 3 grams of fiber per serving. Kashi Cinnamon Harvest and Kashi Autumn Wheat are good options that contain 6 grams of fiber per serving.
The best cereal is made from whole grains and very little sugar (5 or fewer grams per serving). Grape Nuts and Total are good examples. If you’re used to cereal with more sweetness, add fresh berries or sliced fruit to help you get your 5-a-day. Get SparkPeople's top cereal picks here.
Durum wheat pasta
Omega-3 enriched whole-wheat pasta
Standard spaghetti noodles, made from durum wheat, aren't inherently unhealthy. They're slightly less processed than semolina pasta and contain some protein and plenty of carbohydrates for energy. But durum wheat flour is refined and stripped of important nutrients like fiber.
Whole-wheat noodles contain more fiber and protein per serving, while providing energy-giving carbohydrates. Load them up with vegetables and low-fat tomato sauce for a nutritious meal.
Get more nutrition per bite with whole-wheat noodles that are enriched with omega-3’s. Commonplace in most supermarkets, they provide all of the goodness of whole-wheat pasta with an added dose of heart-healthy Omega-3 fatty acids.
Chicken or turkey slices
Low-sodium lean meats
Whole cuts of meat (preferably homemade)
Buying lean deli meat cuts like chicken or turkey is better than bologna, salami and processed meats, which are higher in fat and sodium and contain nitrates, which are believed to be carcinogenic.
Low-sodium lean meats are better choices for your sandwiches. Look for a low-sodium version of your favorite lean lunch meat (such as turkey or chicken).
Purchasing your own skinless chicken or turkey breast to grill or bake, then slice is the best way to go. It's lower in salt, less expensive, and won't contain any of the additives of processed or packaged meat slices--and you can cook it yourself to reduce the fat and calories, depending on your method.
Published: Tuesday, March 27, 2018 @ 6:06 PM
Updated: Tuesday, March 27, 2018 @ 6:06 PM
— Forget about "Snakes on a Plane," we're more concerned with snakes in the yard. Even though snakes are nowhere near as prevalent as our irrational fears would have us think (assuming you don't live smack dab in the middle of rattlesnake territory), if you're a homeowner with a bit of landscape or yard under your direction, you may encounter snakes on occasion.
That should be no biggie, according to experts at the North Carolina State University Cooperative Extension.
"As a general rule, snakes are just as frightened of you as possibly you are of them and often they move as quickly as possible in the other direction," the extension noted. Venomous snake bites are rare and you can readily take steps to treat them. If you're an avid gardener, you may even want snakes in your slice of the great outdoors, since they diet on rodents and insects and can actually help protect you from garden pests.
Not buying it? You can try to keep snakes out of your home life. Just understand that even the best measures are not 100 percent foolproof, according to America's Wetland Resources, which is based in the South.
"There are no magic or absolute solutions," AWR asserted. "There are no poisons or repellents that work, though some new 'breakthrough' is occasionally advertised. Horsehair ropes and trails of mothballs have consistently tested negative, and pest control operators have no answers."
Seal crevices. Closer to your home, seal the openings where snakes like to set up house. "Check the clearance of door bottoms, weep holes, openings where pipes enter, cracks and spaces under eaves," AWR recommended. "Don't neglect storerooms and sheds."
AWR added that sealing enough openings to make a difference is much more difficult if you own a raised wooden home.
Tidy up the yard. Snakes might choose to live on your property or simply travel through, according to AWR. You want to make your property as inhospitable as possible, so concentrate on ridding it of any places snakes would consider good spots to hide. Remove debris, from piles of boards, tin, sticks and leaves to flat boats on the ground and piles of bricks or stone, AWR advised, and keep vegetation cut back.
Stop serving the snake's preferred menu. It's a win-win. When you take away potential hiding places for snakes, the spots where rat and mice families like to congregate are also eliminated. But take this one step further, AWR advised, and take further steps to get rid of the rodents that snakes like to snack on. You may want to involve a pest control agent, but you definitely want to practice anti-rodent hygiene, including not leaving pet food out for more than an hour or so, closing trash cans tightly and securing compost in a sealed container.
Combat the climbers. If limbs from a neighbor's yard hang over your fence, snakes may use them as an entry to your place. Consider working with your neighbor to get them trimmed.
Consider the snake-proof fence. If you live in an area where one or more venomous snakes are common, you may want to invest in a snake-proof fence, according to NCSU. "Small areas where children play can be protected from all poisonous and most harmless snakes with a snake-proof fence," it noted. "However, the cost of the fence may make it impractical to protect an entire yard."
Make a fence by burying 1/4-inch mesh wire screening 6 inches underground and building it up 30 inches, instructed NCSU.
"It should slant outward at a 30-degree angle from bottom to top. The supporting stakes must be inside the fence and any gates must fit tightly. Tall vegetation must be removed along the fence, both inside and outside."
It's costly, but you can snake-proof the entire yard with a concrete chain wall that extends six inches or so below the surface, noted AWR.
"If you already have a wooden fence and the boards are very close together, a good solution is to snake-proof the bottom."
One fairly cheap way is to use 1/4-inch hardware cloth cut in strips wide enough to overlap the bottom of the fence so it can be tacked securely and extend down into a narrow trench six inches deep.
AWR added another word of caution for either snake-proof fence design (spoiler alert: it's nightmare inducing.) "Many snakes climb by looping over objects and the above described design may virtually eliminate their entry," it noted. "Others, however, can crawl up vertical surfaces if they are rough, such as the trunk of a tree or a brick wall (including the side of a house)."
To overcome this creepy climbing capability, you can place a foot-wide ledge made of wood or metal flashing along the outer side at the top. "This structure makes the snakes lean out away from the wall and it will lose its grip and fall."
After all this snake talk, AWR does have one bit of great news. "Snakes are rarely abundant in any one location."
And if all your efforts fail and snakes do make their way into your yard, AWR recommended the ultimate failsafe.
Published: Friday, March 30, 2018 @ 10:30 AM
Updated: Friday, May 25, 2018 @ 10:53 AM
— No April Fool’s Day joke here: Dayton turned the big 222 this year on April 1.
>>Dayton turns 222! Here’s how you can celebrate the Gem City’s birthday
On that date in 1796, Dayton, now the county seat of Montgomery County, Ohio, was founded by settlers from Cincinnati led by Samuel Thompson up the Miami River.
Two other parties led by George Newcom and William Hamer arrived four days later by land.
That year, Dayton Township an area containing what is now in parts of current Montgomery, Greene, Miami, Clark, Champaign, Logan and Shelby counties, was formed, according to the National Park Service.
Native American groups did not live in what is now Dayton, but used it as a hunting ground, the park service says.
In honor of Dayton’s 222 birthday, we asked Facebook users and others to help us come up with a list of 222 things the Dayton area should be proud of.
Here’s that list in no particular order (we could have gone on and on):
2) An abundance of local artists
3) David Hurwitz and the book mobile truck
4) We brought the nation flight and are the land of funk.
5) The 1.5 trillion gallons of water known as the Great Miami Buried Valley Aquifer
6) Dayton Dragons
7 ) Wright-Patterson Air Force Base is one of the state’s largest employers.
8) We have some of the best festivals in the Midwest.
9) The cash register
10) All of the visual arts
11) Zoot Theatre Company
12) Roller skating Elvis
>> RELATED: Who is Skating Elvis
13) Paul L. Dunbar and his house
14) Brunch in the Oregon District
15) Great historic neighborhoods
16) Cheez-it brand crackers were born here
17) So many restaurants
19) The Ohio Players
20) Dayton Aviation Heritage National Historical Park is in the Wright-Dunbar neighborhood
21) Dayton History at Carillon Park
22) Dayton Flyers basketball
>>RELATED: The freshest Dayton Flyers news
23) Lisa Adams Bratton shares the same birthday as Dayton
24) Roger Troutman and Zapp
25) The number of patents by capita (so many patents)
27) Did we mention Orville and Wilbur Wright?
28) Dayton Wiener Dog Races are a thing
29) The Miami Conservancy District protects, preserves and promotes quality and quantity of our water.
30) We thrived after the Great Flood of 1913.
31) Dayton Visual Art Center’s great Art Auction
32) You can get nearly anywhere in the Miami Valley within 15 or 20 minutes.
33) Good people live here
34) The Breeders
35) Wonderful suburbs
36) The Root Beer Stande keeps going.
37) Five Rivers MetroParks
38) White Allen has been around since 1935.
39) The Dayton Art Institute is about to turn 100 years old.
40) The Dayton International Peace Museum
>> Bucket List: Visit the Dayton International Peace Museum
41) Dayton loves parks
42) Esther Price Candies
43) The Pine Club’s bone-in ribeye
44) Link Dayton Bike Share
45) Dayton Contemporary Dance Company is fabulous.
46) Smales Pretzel Bakery
47) Dayton Sewing Collaborative
>>MORE: Big and small ways you can help Dayton Sewing Collaborative
48) SunWatch Indian Village/Archaeological Park
49) Lower costs of living
50) Scene 75
51) Dayton solves problems and completes projects
52) The Dayton Peace Accords, the general framework for peace in Bosnia and Herzegovina, was reached at Wright-Patterson Air Force Base.
53) Beer in brewing
54) The Miamisburg Mound, one of two largest conical mounds in eastern North America.
55) Stivers School for the Arts
56) Dorothy Lane Market
57) Dayton Celtic Festival
58) Thrifty Boutique
59) Guided by Voices
60) Robert Pollard won’t stop making great music
61) Did we mention all of the breweries?
62) Wu Tang is forever at Barrel House
63) Downtown Dayton is alive, well and booming
64) Dayton’s fantastic chefs
65) Schuster Performing Arts Center
66) Dayton is within an 8 hour or less drive of at least 10 “major cities.”
67) Belle of Dayton Vodka
68) Square-cut pizza
69) Ducks at RiverScape MetroPark
70) The Victoria Theatre
71) MJ’s on Jefferson
72) Chamberlain Tomato Co. on Gettysburg Avenue
73) St. Patrick’s Day is at The Dublin Pub and Flanagan’s Pub
74) The Lincoln statue at Courthouse Square
75) Fantastic food trucks
76) Dayton Children’s Hospital
77) The work of upDayton
78) Huffy bike company
79) Small businesses can make it.
80) The Dayton Air Show
81) The Little Exchange
82) Dayton Ballet
83) The Neon movie theater
>> RELATED: What you need to know about the Neon movie
84) 4 Paws service dogs
85) Marion’s Piazza
87) The Boonshoft Musuem of Discovery
89) The Human Race Theater
90) Welcome Dayton and all of our diversity
91) The Dayton LGBT Center
92) A World A’Fair
93) Dayton Philharmonic
94) K12 Gallery and TEJAS
95) Neal Gittleman
96) Oktoberfest at the Dayton Art Institute
>> PHOTOS: Dayton Art Institute’s Oktoberfest 2017
97) The Deweese Ridgecrest neighborhood
98) Dayton Greek Festival at Annunciation Greek Orthodox
99) TedxDayton spreads ideas worth sharing
100) The Troy Strawberry Festival
101) Italian Fall Festa at Bella Villa Hall
>> PHOTOS: Italian Fall Festa 2017
102) The Funk Music Hall of Fame & Exhibition Center
103) WYSO is 60
104) The pop top
105) The burgers at Slyder’s Tavern and Tank’s
106) The National Museum of the United States Air Force
107) Rev. Cool brought punk to Dayton
108) The RiverScape River Run
109) Dot’s Supermarket has all the meat
110) Miles and miles to hike
111) Our inventions have changed the world
112) Food that rivals grub found in much larger cities
>> RELATED: The 12 best restaurants in Dayton
113) The Longest Table brings people together
>> PHOTOS: The Longest Table Dayton
114) Our code-breakers helped defeat the Nazis in World War II
115) The NCAA First Four tournament games
116) Sauerkraut Festival
117) Warped Wing Brewery is around the state
>> PHOTOS: Warped Wing’s ‘Superba’ beer release party
118) The Renaissance Festival
119) Erma Bombeck
120) Woodland Cemetery
121) Kayaking on the Great Miami Valley River
122) The tacos at El Greco’s Pizza Villa on Salem Avenue
123) Activated Spaces program is filling downtown buildings
124) Yellow Springs Street Festival
126) The new Dayton Metro Library is amazing
127) Yellow Cab Tavern is keeping local music alive
128) Art Street
129) Dayton Music Festival
130) Water Street District
131) Front Street is an experience like none other
132) Summer Concerts at the Rose and Fraze
133) Carillon Tree of Light Illumination
134) Oregon Express
135) Rubi Girls
136) Press coffee shop
137) The National Packard Museum
138) The Dayton Art Institute’s hard-working associates board throws a great party
139) Wayne Avenue coffee trail
>> RELATED: What to know about the coffee trail
140) Young’s Jersey Dairy
141) The Gem City Cat Cafe’
142) Dayton Daily News
143) Stoddard Avenue Pumpkin Glow
144) Trolley Stop
146) Dayton Regional Walk of Fame
147) Dayton’s Engineer Club
148) Zombie Dogz has dog and tots
149) The League of Women Voters
150) Wright State University’s ArtsGala
>> PHOTOS: Did we spot you at the Wright State ArtsGala 2018?
151) King’s Island is just a short drive away
152) Dayton Woman’s Club
153) So many fish fries
154) John Henry Patterson statue at Hills and Dales Park
155) Square One Salon spread Dayton stories
156) Little Art in Yellow Springs
157) You might just see Dave Chappelle walk down the street
158) Dayton Junior League
159) Ashley’s Pastry Shop
160) Great shopping at The Greene, Austin Landing, Dayton Mall and the Mall of Fairfield Commons
161) Our Allison Janney just won an Oscar!
162) Miami Valley School
163) Wright State has the Tom Hanks Center of Motion Pictures
164) Wegerzyn MetroPark is fabulous
165) Jazz Central
166) Pedal pub wagons
167) Hauntfest on Fifth
>> PHOTOS: Hauntfest on Fifth 2017
168) Golf cart tours
169) Generation Dayton
170) Fifth Fridays in downtown Dayton
171) The downtown Dayton gay circuit
172) Legendary Christmas Lights at Historic Clifton Mill.
173) Winans Fine Chocolate and Coffee
174) The Dayton Rotary Club
175) North Dayton Garden Center
176) The Pink Ribbon Girls
177) Artemis Domestic Violence Center and the YWCA Dayton
178) Equitas Health was founded here
179) Dayton Inspires cleanups
180) Mikesell’s Snack Food Company
181) All of the Oregon District businesses and restaurants
182) Dayton’s Inventors Riverwalk
183) PechaKucha Dayton has the 20x20 thing down
184) Walking through Glen Helen on a sunny summer day
185) Fireworks along the Great Miami River downtown
186) Dayton.com gives you what to do, know and love
187) Antiquing in Waynesville
188) All the things in Yellow Spring
189) Local wineries and wine shops are budding
190) Mamma DiSalvo
191) Pub Fries at the Dublin Pub
192) Arcade bars are talking us back
193) All of our fantastic international markets
194) Black Box Theatre
195) We have great golf courses and bowling alleys
196) Oakwood “kids” came up with Fusian
197) Elsa’s Bad Juans
198) Urban Krag
199) Femme Fatale Fitness keeps it sassy and classy
200) Wiley’s Comedy Joint keeps us laughing
201) Nancy Cartwright is Bart Simpson
202) Edwin C. Moses brought home gold
203) The annual Limp Bikzkit show at the Wayne Avenue Sunoco
204) Boston Stoker keeps us awake.
205) Wright State grad Hannah Beachler’s work is all over “Black Panther.”
206) Dayton is there for Dayton
207 ) Phil Donahue made it big here
208) The Masonic Temple is gorgeous
209) All of the churches and synagogue
210) The Dayton Foundation
211) Fifth Street BrewPub is a co-op
212) Gem City Market is coming
213) East Dayton Arts District is happening
214) Tech Town
215) Dayton Collaboratory has big plans
216) The Mural Machine
217) Deeds Point Dog Park
218) The kids at Dayton STEM School
219) Every four years presidential candidates care us, a lot
220) You can get in and out of the Dayton International Airport in a breeze
221) Cox Arboretum is awesome
222) Foy’s keeps us in costumes
Published: Thursday, May 24, 2018 @ 8:05 AM
WINCHESTER, Mass. — A Lowell, Massachusetts, man had a special delivery to deal with on the highway: his own baby.
Samuel Beyene's wife Rahel Estifanos called him at work Wednesday morning, saying she was having contractions.
"We start driving, and all of a sudden, she says, 'Oh my God, something is pushing. Something is coming out,'" Beyene said. "I say, 'OK, we’re almost there. We have 10 minutes to go.' She says, 'No, no, no, Sammy, you don’t know there's something coming out.' And I look down and I see the head."
Before they could make it to the hospital, Beyene pulled over on the side of Route 93.
Wilmington police dispatchers told Beyene on the phone that they were on their way, but their new baby, Lidya, was impatient.
"Slowly but surely, I pull the baby up," Beyene said. "All of a sudden, the baby is in my hand."
The mother and baby are happy and healthy, resting at Winchester Hospital.
Now that the stress is over, Beyene can joke about the situation.
Published: Tuesday, May 24, 2016 @ 1:10 PM
Updated: Wednesday, May 23, 2018 @ 4:00 PM
— Smoked jalapeno tequila, anyone?
Just as craft beer has taken off in the last decade, so has the craft cocktail. One of the most intriguing books I've come across in a long time is Matthew Biancaniello's "Eat Your Drink: Culinary Cocktails.">>Daytonian of the Week: Tom Helbig, founder of Tomfoolery Outdoors
The Mayan Campfire is a fun and unusual cocktail, sure to spark some conversation — just be extremely careful using a torch. And trust me, you don't want to drink that jalapeno-infused tequila straight.>>Local gamer bar Cardboard Crowns to shut down after 7 months
(adapted from "Eat Your Drink")
>>PHOTOS: The most drool-worthy food from the Miami County Food Truck rally
2 ounces tequila
3 tablespoons Hershey's chocolate syrup
1½ teaspoons smoked jalapeno tequila (recipe follows)
Enough large-size marshmallows to cover top of glass (4 to 6)
In a cocktail shaker, combine the tequila, chocolate syrup and smoked jalapeno tequila with ice. Shake, then strain into a rocks glass filled with ice. Place the marshmallows on top and slowly toast them with a small kitchen torch. Be very careful not to apply the flame for too long on any one area near the rim of the glass. The whole process should take less than 10 seconds.
SMOKED JALAPENO TEQUILA
10 smoked jalapenos
1 (750 ml) bottle 123 Organic Reposado (Dos) Tequila
Place the jalapenos in a quart-size jar and pour in the tequila. Cover and let sit in a cool, dark place to infuse for at least 2 weeks. Strain back into the bottle. This infusion becomes so strong with smoke and spice that it is intended to be a tincture and not consumed on its own. It will keep in a cool, dark place for at least a year.>>Best of Dayton 2017 Winners: Food & Dining
Thirsty for more? Check out other must-try cocktails from Biancaniello's book at MyDaytonDailyNews.com.