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Latham Hi‑Tech Seeds

Let Your Love Shine, All Year Long

The closer we get to Valentine’s Day, the more advertisements there are for roses and chocolates. Why wait for one special day to send flowers or to write sweet nothings? Why not hide love notes around the house or treat your spouse to a nice dinner for no particular reason? Why not send random text messages throughout the day to let her know that you’re thinking of her?

Let your loved ones know just how much they mean is Mark Rother’s mantra. He’s been married for 37 years to his childhood friend, and he feels so fortunate that he has worked with both of his sons. He considers his daughters-in-law to be bonus members of his family and is delighted that all five grandchildren live within four miles of the family farm.

Mark loves that he and Sue can attend the grandkids’ activities and help out when they’re needed. Ryan and his wife, Becky, are parents of three daughters: Rosie, 10; Brooke, 6, and JJ, 2.5 years old. Tony and his wife, Jessica, are the parents of Landon, 6, and Olivia, 3.

“I’m not rich in a monetary sense,” says Mark, “but my life is rich in all the ways that matter most.” He and his wife, Sue, live on the farm south of Sheffield in North Central Iowa that’s been in Mark’s family since 1921. They got married in 1978 and had the distinction of getting the first beginning farmer loan that the local bank had written in about 30 years. When the Farm Crisis of the 1980s hit, he said the bank was probably second-guessing their decisions but Mark and Sue weathered the storm. They did body work and automotive repair plus Mark took on carpentry jobs to bring in additional income.

Two decades later the Rother’s sons each found their passions from working side-by-side with their parents. After graduating from Ellsworth Community College, Ryan took a job with the state’s leading masonry company. He enjoyed his work, but it took him away from home for long stretches. With a wife and children, he decided to start his own carpentry and masonry business. Mark went to work for Ryan and continued farming.

A few years later when Tony graduated from North Iowa Area Community College, he also wanted to farm. The family’s operation wasn’t large enough to support everyone, so Tony decided to start his own trucking business. Today Mark helps Tony haul loads, including shipments of Latham® Hi‑Tech Seeds. Their trucking business is a good complement to their farming operation since they can haul through the winter months.

“What I enjoy most about farming is freedom I have,” says Mark. “I love the independence. I enjoy being my own boss and making my own decisions. There is just something be said about the earthy smell of working the ground in the spring and fresh cut hay in the summer. Our kids had a lot of responsibilities as they were growing up. We had a lot of livestock and they had to help. I really believe that teaches them a lot of life lessons.”

The boys learned to work hard, but Mark admits that he was raised by a workaholic father and was a workaholic himself. The older he gets, the more he understands the importance of work-life balance. That’s why he and Sue spend as much time camping and boating. Last summer they rented a houseboat and enjoyed vacationing with their sons, daughters-in-law and grandchildren on the Mississippi River. They also enjoy making memories when their families come over to spend time in the swimming pool or sleepover in the pool house.

“Susie’s grandmother passed away and left her $3,500. Susie wanted something to remember her by,” says Mark. “Since our boys were small at the time, Susie decided to buy a 28-foot swimming pool. We’ve zillion memories with our kids and now our grandkids.”

Recently the Rothers built a pool house that’s more like a cabin with a deck, overlooking the pool. It has lofted sleeping quarters, which their grandkids especially enjoy. There’s also a kitchenette and a patio, so they can fix meals outdoors and maximize their pool time.

In honor of enjoying life’s simple pleasures, today the Rothers are sharing one of their family’s favorite comfort foods. This crock pot recipe is perfect for the planting or harvesting seasons or when curling up beside a fire on a cold winter’s day.

Team Latham

February 5, 2016

Dairy, General, Recipes, Sides
Latham Hi‑Tech Seeds

Soybean Seed: To Inoculate or Not To Inoculate?
It’s that time of year again… Harvest is over. The holidays are upon us, and once more, it’s time to turn our attention to the next crop year! During this crop planning time, I am frequently asked if I recommend using an inoculant on soybean seed. The answer is more complicated than a simple “yes” or “no.”

Proper nitrogen fixation is absolutely crucial to obtain high soybean yields. For this to happen, nitrogen-fixing bacteria (specifically Bradyrhizobia japonicum) must be present in sufficient quantities in the soil. This bacteria stimulates plant roots to produce nodules that absorb nitrogen from the air and convert it into ammonia, which is a useable form that the plant can then take up through its root system. This nitrogen is then used to make amino acids, which are the building blocks for proteins, and also chlorophyll. Chlorophyll is the molecule that converts sunlight, an energy source, into carbohydrates through the process of photosynthesis. Researchers estimate that between 50 and 80% of the nitrogen needed to produce a normal soybean crop can be provided in this way.

Active fixation usually starts at the V2 stage. From there on, more nodules develop and the amount of nitrogen that is fixed continues to increase. The highest demand for nitrogen begins when seeds begin to form in the pods and continues through full maturity.

So when should farmers use inoculants? That’s always a tough question to answer since each crop year is different and there are literally a 1,000 variables that can factor into the decision. Let’s start with the “no-brainers.” I would use an inoculant when:
- Soybeans have NEVER been grown in this field.
- Soybeans have not been in the field for three years.
- You are planting into soils that have a pH of 6.0 or lower.
- You are planting into high pH soils. I would use an inoculant at a pH of 8.3 and above.
- Your soil has a high sand content. Rhizobia bacteria do not survive as well in sandy soils as they do in soils with high organic matter content.
Times when an inoculant might be recommended include if a field was flooded the previous year for more than a week and also in cool, wet soils like no-till fields. The downside of not using an inoculant when one is needed can be as much as a 50% loss in yield! For the cost, inoculants can be a great insurance policy.

Feel free to call me with any questions related to this or other crop production practices.
Webspec Admin

February 3, 2016

Crop, General, Soybeans
Latham Hi‑Tech Seeds

Iowa Has Spoken… Remain Engaged in the Political Process

My granddaugther’s daddy was deployed soon after she was born, so I wear RED on Fridays to Remember Everyone Deployed, says Larry Sailer. My heart is heavy with everything that is happening in the world. I truly fear for our next generations. but I have faith and know there is a plan!

Now that the Iowa Caucuses are over, the election cycle has just begun!

There are so many issues that are important to me: the Constitution, the right to free speech, right to bear arms, states’ rights, overreaching federal government, over regulation… and so many more!

What are your concerns? Is the huge buildup of armed forces by government agencies concerning you? Did you know the Environmental Protection Agency (EPA) has spent millions of dollars over the last decade on military-style weapons to arm its 200 “special agents” to fight environmental crime? Government agencies like the USDA and the EPA have more fire power than the U.S. Marines. This is an alarming time in our country’s history! Why are government agencies arming themselves?

The show of force this past week in southeast Oregon raises many questions. How do these men and women justify killing an American, who was peacefully protesting? Have U.S. regulators been brainwashed into taking force? People entering the U.S. armed forces pledge to defend the U.S. constitution from enemies, foreign and domestic. How are the armed forces of the USDA trained? If this doesn’t scare you, you need to do some reading!

The direction this country is taking is concerning. Government programs are paying better than some jobs, which is a disincentive for some people to seek employment. Healthcare programs are costing more than promised. Taxes are sky rocketing, yet government debt is growing. American government officials have sold uranium to Russia through non-profit corporation.

Enough is enough. It’s time to take a stand.

When our founding fathers wrote that we are all “equal,” they didn’t mean each kid should get a participation ribbon or everyone should go home with a trophy. They didn’t mean that everyone has the right to have equal amounts of everything. They meant that everyone has equal opportunity! Too many people don’t understand that opportunity is often disguised as work and requires one to accept personal responsibility.

Much work needs to be done, so future generations can live the American dream. That’s why it’s so important to keep following the election cycle. Even though Iowa has spoken through its first in the nation caucus, we must keep elected officials feet to the fire.

Talk to the candidates about issues that are important to you and learn their positions on those issues. Talk with current elected officials about how proposed laws could affect your livelihood. Inform them. Remember, elected officials have been elected to represent constituents – you and me – as they lead our country. Let’s give them some direction!

Larry Sailer, Musings of a Pig Farmer

February 2, 2016

Agriculture, General, Industry News
Latham Hi‑Tech Seeds

25 Things about Shannon Latham
1. If I could have dinner with a famous person, I’d be torn between Debbie Macomber and Nicholas Sparks.
2. My dream is to write a children’s book.
3. All my life I’ve been hoping to catch a trophy fish. I’ve been to the Walleye Capital but only came home with dinner.
4. My favorite pastime is reading because good books can take you places you’ve never been.
5. It’s my goal to visit all 50 U.S. states before I turn 51.
6. Trips to Switzerland, Italy and Greece top my travel wish list. Another bucket list item is attending the Christmas Market in Germany.
7. I have a passion for punctuation and love alliteration.
8. This world needs more cheerleaders, so I make it a point to compliment at least one person in each meeting that I attend.
9. I have my motorcycle license.
10. For my 40^th birthday, I debated whether to get a butterfly tattoo or to buy a Harley. I didn’t get either.
11. Like Thoreau, I’d rather sit alone on a pumpkin and have it all to myself than be crowded on a velvet cushion.
12. Enchanted Acres pumpkin patch is my happy place. I started it in 2012 to help families make memories and to help consumes connect with farmers.
13. My first business checking account was opened when I was 10 years old for my 4-H sheep project.
14. While attending the 4-H Washington, D.C. Focus trip as a junior, I learned about lobbying. My first full-time job was serving as a lobbyist for agribusiness.
15. I won the state 4-H award for Ag Careers, earning a trip to National 4-H Congress.
16. Although I’ve been a Girl Scout leader for 9 years, I have yet to cook outdoors with a Dutch oven.
17. I was a charter member of the North Butler FFA. I was also the only female member and chapter president.
18. My favorite car was a candy apple red Pontiac Grand Prix with a sunroof and spoiler.
19. One of my favorite things about being a Mom is watching my kids discover what makes their eyes light up. For my son, it’s playing basketball all over North Iowa. For my daughter, it’s the perfect lope around the show ring on the back of her horse.
20. If you would’ve asked me what I wanted to be when I was a child, I would’ve said a veterinarian.
21. One year Santa delivered a goat named “Merry” on Christmas morning.
22. I grew up with cats but our family’s Black Lab, Bailey, has turned me into a dog lover. No one is happier to see me come home than she is!
23. Trying new recipes is a favorite past time, and my love of food prompted Friday’s featured recipes on TheFieldPosition.com.
24. I earned my bachelor’s degree from ISU and my MBA from the University of Iowa, but my loyalties are not evenly split. Iowa may have gotten my money but ISU has my heart
25. Iowa is the Hawkeye State, but I’m a proud member of cyclONEnation!
Team Latham

February 1, 2016

Agriculture, General, Industry News
Latham Hi‑Tech Seeds

5 “Fast” Foods to Feed Football Fans
One of my friends commented how she wished she had the knack for throwing parties. She said she finds hosting people in her home intimidating because she’s not the world’s best cook and she doesn’t own any fancy serving dishes. So… her comment inspired this blog post!

Why do we put so much pressure on ourselves to set a table that looks like it’s straight from the pages of Better Homes and Gardens or create meals that are Pinterest-worthy? When someone invites me over, I couldn’t care less if they serve me a frozen pizza or bake a calzone from scratch. I’m just thrilled with any invitation to get together with friends. Plus, it’s a bonus when I don’t have to fix a meal or do any dishes. What about you?

That’s why this Super Bowl I’m keeping the menu simple. I’m going to focus more on being a hostess rather than being a caterer. I hope “5 Fast Foods to Feed Football Fans” grabs your attention and inspires you, too.

Here are five recipes that can literally be made in minutes:
1. Bacon Wrapped Smokies Blanketed in Brown Sugar & Butter – put a new twist on a tried and true crowd favorite with three variations of the same recipe. One version is spicy; one is sweet; and one is traditional.
2. Buffalo Chicken Dip
3. Queso and Chips
4. Toffee Apple Dip and Apples
5. Jalapeno Meatballs – see recipe below
These recipes are all about minimizing your time in the kitchen and maximizing your time in front of the big screen with family or friends. Enjoy the game!

P.S. If you do enjoy taking the time to prepare a feast and set fancy table, check out our Pinterest page for ideas. The following #vintage posts also provide you with more menu options from appetizers and entrees to desserts.

Related Posts:
Gary Geske

January 29, 2016

Beef, General, Recipes
Latham Hi‑Tech Seeds

Top Ten Tips for Increasing Corn Yields
As you know, there are about one thousand factors that determine the yield in any crop year. Continual crop improvement, including higher yield, is a common desire among farmers.

Many of the decisions you make that influence yield the most are made before any seed goes in the ground, so today I’m sharing with you the Top 10 factors I believe are most critical to increasing corn yields in the year ahead:
1. Hybrid Selection. Not all hybrids are created equal, so be sure to select the hybrids that are best suited to your need – and your ground. Some hybrids are better for suited for silage or grain. Some racehorse hybrids have different fertility requirements. Be sure to select the hybrid for each field in the correct maturity.
2. Crop Rotation. Crop rotation requires more planning today. It’s not enough to rotate between crops. Remember to also rotate traits and chemistries. Consider management practices that include weed control and residue management.
3. Planting Depth and Row Spacing. Planting depth should be between 1.5 and 2 inches but no shallower. Even planting depth with no seed bounce is imperative to a good stand and high yields. Uneven emergence can create uneven competition between plants that continues throughout the year. Plus, uneven tasseling can occur. The crop canopy should absorb about 95% of available sunlight so some hybrids with a more upright leaf angle may benefit from narrower rows.
4. Soil testing and fertility. Accurate soil samples are necessary, so you can be sure the plants are getting the food they need. There are 16 essential nutrients for plant development, and each one is important in various amounts. A proper balance of macro- and micro-nutrients is necessary for the optimum use of applied fertilizers.
5. Timely planting. Planting conditions greatly impact emergence and stand. Remember that early planting dates only have the potential to out-yield later plantings if conditions are right. Don’t “mud it in” just to be the first one in the field! Yield doesn’t significantly decline until later in the planting season, so practice patience. Plant when soil temps are consistently above 50° F and are expected to rise.
6. Scouting Fields. Crop scouting begins at the planter. Check planting depth and then emergence. Mid-season crop scouting is especially important because different insect and disease pressures become evident. tissue sampling, fungicide application timing, and finally find out when the field is ready to harvest.
7. Weed Pressure and Herbicide Selections. Manage troublesome weeds through crop rotation and other tactics. Know what weeds you are targeting, so you can apply the correct herbicide and rate. Follow up on applications for missed weeds or respray conditions.
8. Fungicide applications. Some hybrids in some growing conditions will benefit from one or two applications of a fungicide to keep the plant growing and healthy. You’ll see in the Latham Hi‑Tech Seeds’ product guide that we recommend fungicide for certain hybrids. Remember, the application timing is key for maximum benefit.
9. Timely Harvest. Everyone would like to harvest dry corn but sometimes that’s not practical for maximum yield. Scout your fields often to prioritize fields for harvest. Check for stalk lodging potential. Determine stalk integrity with the pinch and push tests. Are the plants getting “rooty,” or leaning and lodging from the root? Conduct a shake test to make sure the ears are still hanging on with less chance of ear droppage and plant health to allow for delayed harvest if necessary.
10. Soil Prep for Next Year. Soil tillage or preparation for next year’s crop should help improve soil tilth. Avoid working wet soils to prevent compaction and to provide a consistent seed bed across the field to help achieve good seed-to-soil contact.
Related Posts:
Webspec Admin

January 27, 2016

Agronomics, Corn, Crop, General
Latham Hi‑Tech Seeds

Make Your Vote Count: Be an Informed Citizen
It feels like the 2016 presidential election has been underway for months because our mailboxes have been stuffed with campaign mailers, and our answering machines have been filled with messages from campaign camps. But in reality, this process is just beginning! National media are moving into Des Moines, Iowa’s capitol city, to set up for Friday night’s GOP debate. Then on Feb. 1, our state will host the renowned “first in the nation” Iowa Caucus.

As much as we’d like to tune out all of the noise, it’s vitally important to our livelihoods that we engage in the process. Whom we elect really does make a difference! Viewpoints of the U.S. president impact how he appoints members of the cabinet and influence rulings made by agency administrators. Did you know that many regulations are not passed by our elected officials but instead are made by “rulemakers,” or governmental agencies like the Environmental Protection Agency (EPA) and the U.S. Department of Agriculture (USDA)?

Once again the U.S. EPA is trying to slip Waters of the U.S. (WOTUS) passed all of us. This new writing of an old law was sold as a clarification. Officials said they would clear up what bodies of water and how much land around those waters could be controlled by the EPA. The EPA makes any organization or individual who opposes WOTUS look like they are against clean water. The truth is, we all want clean water!

It’s important to understand the true agenda here… WOTUS isn’t about clean water – it’s about control!

A girl listens to a presidential candidate in December during a caucus campaign stop in Greenfield, Iowa. Photo by Joseph L. Murphy

A bill introduced by Iowa Senator Joni Ernst would repeal what the EPA was trying to do. This bill passed the House and Senate with by partisan backing, however, it was vetoed by President Obama. Last Saturday I attended a meeting in Allison, Iowa, where Sen. Ernst explained that WOTUS is now being held up by a court ruling. This regulation might be tied up for years in the court system.

My family and I drink the water from the well on our farm, so believe me, we’re concerned about clean water. Here are a few reasons why this clean water regulation is bad:
- WOTUS would require farmers to have permits before implementing conservation practices, such as terraces, could be built. Permits would discourage conservation because permits cause delays and cost money. Farmers – voluntarily – have been making huge strides in conservation!
- It’s possible that almost every house in town could need a permit to landscape, build a fence or make a playhouse for your kids! If water runs into your basement, it could be regulated by the EPA under WOTUS. In fact, 97% of land in Iowa and 99% of Missouri would fall under control of this regulation. Yes, the land on which buildings and factories have been built – in towns and cities – would fall under the jurisdiction of WOTUS.
- Regulations have unintended consequences and almost always hurt the people that can least afford the cost.
Keep in mind what’s already happening all over this country in the name of endangered species, property rights, water rights or grazing rights. The rights we, as farmers and ranchers, think we have are being taken away. This regulation is just an extension of all those laws and it’s all a government effort to take control!

Next week is the beginning of the voting process with the Iowa caucus. Cast aside glamor and appeal, and cast your vote! It’s time to elect officials who will do right by this country and protect our freedom to operate. Freedom is not free, and neither are all the things being promised by some of the candidates. When someone promises to give something for free, remember it was first earned and then taken away from someone else!
Larry Sailer, Musings of a Pig Farmer

January 26, 2016

Agriculture, General, Industry News
Latham Hi‑Tech Seeds

Beef is Part of a Healthy Diet

Iowa has the most fertile soil and abundant land for agriculture, but Chris Freland says it’s the people who make it great! “I have been blessed to work with some of the industry’s greatest people who represent Iowa values. Working with many agriculture partners to make a bigger impact is what it is all about, and the dedicated staff at Iowa Beef Industry Council makes promoting beef every day a great experience.”

Right after the first of the year, headlines in major magazines and newspapers are filled with tips for losing weight and eating healthy. Truth is, many of those headlines are either vague or misleading.

The 2015 Dietary Guidelines for Americans suggest lean meat as part of a healthy, balanced diet. Did you know that beef is a small package with beef nutrition? One serving of beef, which is 3 ounces or about the size of an iPhone, provides our bodies with nearly half of its needed protein plus 10 essential nutrients including zinc, iron, protein and B vitamins.

Eating beef also can help stimulate muscle growth in older Americans, and that protein can play a key role in weight management. According to research published in the American Journal of Clinical Nutrition, eating four ounces of lean-beef protein each day can help enhance muscle development by 50 percent.

Evidence from a second study published in the Journal suggests that a moderate increase in dietary protein combined with physical activity can help a person manage weight by increasing heat produced in the body, which helps a person feel full longer, prolongs energy expenditure, helping maintain lean muscle mass and improves metabolism.

“Being able to educate consumers about agriculture and their food choices is vitally important. Iowa’s beef farmers are dedicated to raising safe and wholesome beef – and that is a promise from their families to yours,” says Chris Freland, who graduated from Iowa State University with a degree in Kinesiology and Public Health. She has a nursing degree and experience in the health care community.

Before being selected recently as the executive director of the Iowa Beef Industry Council, Freland owned and operated a dairy for 20 years. She also served as Industry Relations Manager for the Midwest Dairy Association, as well as Associate Director for the Iowa State Dairy Association.

“Iowa’s beef farmers do an incredible job every day caring for their land and their animals. It is our job at the Iowa Beef Industry Council to be their eyes, ears and voice to market their great products,” adds Freland. “We want consumers to understand with confidence where their beef comes from, and we want to help Americans continue to choose lean beef more often as a part of their diet.”

Beef is the perfect partner to fruits, vegetables, low-fat dairy and whole grains. Today the beef industry council is sharing a recipe that pairs skillet steak with bright colored vegetables. It’s not yet officially grilling weather in the Midwest, so this quick and easy recipe will let you serve up a meal that will take your taste buds on Spring Break!

Team Latham

January 22, 2016

Beef, General, Recipes
Latham Hi‑Tech Seeds

Regulations Can Have Unintended Consequences

I’d like to share this week about how government bureaucrats have made laws and regulations that seem to have the opposite effect of what they intended. Here in Iowa, there have been many rules and regulations enacted to help the small farmer. Small farms are thought to be family farms.

Although many tend to associate small farms with family farmers, the USDA’s National Agriculture Statistics Service shows that 97% of farms are family farms. Many people equate the number of small farms to the number of people working locally, the number of kids enrolled in local schools, as well as the health of Main Street businesses in small town. Two problems come to mind with this reasoning: (1) Farms must be profitable to help the local economy, and (2) small farms normally have a tougher time with regulations.

Larger farms have staff and more scale to spread these costs over. On my small crop farm, it’s more difficult to use newer technology or to implement new conservation practices due to high costs. For example, if I am required to get permits for water discharge, I have fewer acres across which to spread such costs.

On a bigger scale, we can look out West to where federal government is battling ranchers over control of the ground for the sake of wildlife. Government agencies have kicked ranchers off their range and stopped timber harvest, yet the number of animals the government is trying to protect has actually declined. Forest fires have been bigger where timber harvest has stopped, and wildlife is doing better where the property was managed by private individuals who needed to make a profit to stay in business. I just read a story that says massive amounts of money is needed to trim the Sierra forests. Because these forests have become so overgrown under federal management, there massive forest fires are a real concern. It sounds like many federal policies are neither good for old growth trees, wildlife nor taxpayers!

There has been a movement – a strategy by environmental groups to sue government agencies – to make them take these actions. Basically law is being made by a court decree without due process or public debate. The government agency caves in to the lawsuit, and new policy is made.

Now we’re seeing the disastrous side-effects that can result from this type of action! A big debate is taking place as over whether the federal government can legally own this ground in the West. But the truth is, the government is buying more and more property every day. There are public employees that have this as their only job. The more property that is purchased, the more property is taken off the property tax roll. As a result, this land become a cost instead of a revenue generator for the U.S. government.

Our country treatment of land – and of farmers and ranchers – is largely dependent upon who holds the highest office. With the election season is upon us, there are many politicians saying what they think certain groups want to hear. It can be a lot to listen to, I know. But take the time to really listen and understand what the unintended results will be. It’s your civic duty!

Larry Sailer, Musings of a Pig Farmer

January 19, 2016

Agriculture, General, Industry News
Latham Hi‑Tech Seeds

Tips for Reaching Resolution to “Eat Healthy”

Anne Hytrek, Ankeny Prairie Trail Hy-Vee Dietician

The number one New Year’s resolution made by Americans is “eat healthy.” What does this mean? Studies have shown the vast majority of resolutions are never met because they’re vague, so I asked a registered dietitian to help me develop a plan for success.

“The crucial part of healthy eating is having a balanced diet,” says Anne Hytrek, MSEd, RD, LD, CDE, who works at Ankeny Prairie Trails Hy-Vee and serves on the Iowa Food & Family Project’s Advisory Committee. “One food group doesn’t give all that your body needs for proper brain and muscle function. That’s why it’s so important to eat foods – in proper portion sizes – from all food groups.”

Portion control is another key to healthy eating. Our supersized, fast food society has led to the mind shift that 16 ounces of soda and 1-pound burgers are standard. The truth is that one portion of meat is 3 ounces, or about the size of a deck of cards.

“A ‘petite steak’ is usually 8 ounces and that’s more than twice the recommended serving of meat per meal,” explains Hytrek. “When people replace portions of meat with vegetables as the U.S. dietary guidelines suggest, they’re probably going to need to snack in between meals. Snacks are fine as long as they’re planned to balance your diet.”

While the guidelines encourage Americans to eat more nuts, Hytrek says that literally a handful of nuts constitutes one serving. Also keep in mind that not all nuts have the same caloric content. Almonds, walnuts and pistachios have lower calories than peanuts and pecans. Cashews and Macadamia nuts have the most calories. Be intentional in your meal and snack choices, so that you don’t unintentionally raise your caloric intake.

Another tip for eating healthier in the year ahead is getting the recommended 5 servings of fruits and vegetables daily. Try to have at least one different colored vegetable and one different colored fruit at a meal, suggests Hytrek. This is a win-win because your plate will be more visually appealing, and you’re more apt to eat a colorful meal.

Also consider adding fruits and vegetables as “healthy snack options.” Two clementines, or cutie oranges, is one serving. One banana is two servings. You might be able to add two servings of fruit to your diet simply by enjoying a mid-morning and mid-afternoon snack, which in turn, will help you stave off hunger until meal time.

This time of year, when we don’t have the gardens and fresh fruits in season, shop the frozen section. Frozen fruits and vegetables actually may have more nutrition than some out-of-season produce. For example, fresh strawberries aren’t in season. The boxes of strawberries in the fresh produce section now don’t contain as much vitamin C as the frozen ones, which were picked while they were ripe and frozen when these fruits were in season. Just be cautious that you’re choosing unsweetened berries or the added sugar will negate the added nutritional benefits.

Speaking of added sugar… don’t fool yourself into thinking that fruit smoothie is a guaranteed healthy choice! Hytrek says it really depends on how the smoothie is made. Some recipes call for Greek yogurt or unsweetened almond milk, which can provide nutritional benefits without all the added sugar. Most smoothies contain real fruit, which contains natural sugars, plus juice and added sugar. If this is the case, a recommended serving size for a fruit smoothie is actually be an 8-ounce cup or smaller!

In addition to smoothies, another food trend is roasted or caramelized vegetables. Today Ann Hytrek is sharing with us a recipe from Hy-Vee.com for a Healthy Caesar Salad. Bake a few kale chips to jazz up your salad and replace the calories from croutons. If you have any leftover kale, add it to a casserole or pasta.

Team Latham

January 15, 2016

General, Recipes, Sides