Many people by this time have blown their New Year’s resolutions. Instead of giving up, just take small steps that can make a difference in your health.

Breakfast is an important part of a healthy diet. Most of us struggle with what to have on hand that is quick, healthy and gets us on track for the daily intake of healthy food. Make your resolution to incorporate more whole grains in your diet. This will be an easy one to keep if you focus on the first meal of the day.

There are basically two types of grains: whole and refined. Grain products include foods such as bread, pasta, breakfast cereals, rice, corn and barley.

The U.S. Department of Agriculture (USDA My Plate) recommends that people of all ages get half their grain servings from whole grain sources.

So, how do you determine what is whole grain and what is refined? Read the food facts label and know the symbol for whole grains. The "Whole Grain Stamp" identifies foods approved by the Whole Grains Council.

Also look at the list of ingredients. If whole grains are listed first, chances are it is a good source of whole grains.

Whole grains are good sources of fiber and B vitamins. Fiber is the carbohydrate that is non-digestible. Fiber keeps our digestive system regular and can help reduce blood cholesterol. A good goal for women is to consume 25 grams each day while men need 38 grams for their daily intake.

Visit https://www.choosemyplate.gov for specific recommendations. Other sources of fiber include fruits and vegetables.

So now back to breakfast, the first meal of the day. Making your own cereal can be healthy and nutritious.

Start with a whole grain like oats. This is the base for homemade granola and also can be cooked as a hot cereal. Try this homemade version of a granola recipe to have a whole grain option for breakfast on hand.

Homemade granola

In a large bowl mix the following ingredients:

• 2 cups of old-fashioned whole grain oats
• 1/2 cup sliced almonds or other nuts like pecans or walnuts
• 1/2 cup shredded coconut
• 2 tablespoons of maple syrup or honey
• 1 tablespoon of coconut oil (melted to coat oats)
• 1/4 teaspoon of vanilla extract
• Optional: 1/2 cup sunflower seeds, 1/2 cup dried fruit

Directions: Preheat the oven to 300 degrees.

Combine all ingredients in a mixing bowl. Mix well and toss to coat; coconut oil can be melted in the microwave for 10 seconds.

Spread the mixture in a thin layer on a baking sheet lined with parchment paper and bake for 10-15 minutes, until very lightly toasted. Allow to completely cool before storing.

Granola can be kept in an airtight container in a cool, dry place for up to two weeks.

To use as a morning cereal, scoop 3/4 cup of granola and cover with milk. For added flavor and fiber, add fresh fruit like blueberries or strawberries. It may also be eaten as a snack or a topping for yogurt sundaes.

Visit our website at http://sfyl.ifas.ufl.edu/Okaloosa, email pha@ufl.edu or call us at 689-5850 for information about upcoming University of Florida Institute of Food and Agricultural Sciences Extension programs in Okaloosa County.

Pamela H. Allen is the interim county director and an agent at the University of Florida's Institute of Food and Agricultural Sciences Extension office in Crestview.

This article originally appeared on Crestview News Bulletin: Start your day with whole grains

CRESTVIEW — If you have an event you would like to submit, send your first and last name and information about the event to news@crestviewbulletin.com.

This article originally appeared on Crestview News Bulletin: 3 things to do this week in Northwest Florida

CRESTVIEW — Members of Alpha Beta Upsilon, a local chapter of the Beta Sigma Phi sorority, presented a $1,000 donation recently to the Crestview Area Shelter for the Homeless.

It took the group the previous year to raise the funds as part of their community service projects.

The money will be used by the shelter (also known as Helping Hands) to aid its efforts to provide neceessitites and opportunities for local homeless people.

This article originally appeared on Crestview News Bulletin: Group boosts homeless programs

CRESTVIEW — The Crestview Public Library recently hosted a Library Class where attendees learned all about beditme.

Have a cute photo of your kids out and about? They could be our next The Bulletin Kid! Email a photo with your child's name, age, hometown and a description of the action to news@crestviewbulletin.com.

This article originally appeared on Crestview News Bulletin: All about bedtime

CRESTVIEW — A Northwest Florida murder mystery troupe will present two performances of "Knock 'Em Dead," a play by  Paula Hilton.

The first performance is 7 p.m. Feb. 15 at La Paz Destin, 950 Gulf Shore Drive, Destin. Seating begins at 6:30 p.m., with the dinner and show at 7 p.m. The cost is $34.95 for a full fajita bar dinner and the show.

The second performance is 6:30 p.m. Feb. 17 at Samuel’s Roadhouse, 114 John King Road, Crestview. Seating begins at 6 p.m., with the dinner and show at 6:30. Samuel’s serves a three-course meal for $38, which includes the dinner, show, tax and tip. 

Go to www.act4mysterycom to make reservations for either show. V.I.P. packages with special merchandise and recognition, as well as Valentine's Day additions, are also available online.

"Our shows are nothing but fun and games, but remember, someone is going to die!" the troupe stated in a media release. "Will you and your table of sleuths win a prize for guessing whodunit?"

The professional comedy troupe has performed together since 2003, previously under the name Act4Murder.

This article originally appeared on Crestview News Bulletin: Act4Mystery to present 'Knock 'Em Dead'

Where have people's hands been? When you shake hands with someone at church, the grocery store or a restaurant what kinds of germs are they carrying?

I once shook hands with Hillary Clinton and my wife told me to immediately go and wash my hands. She reminded me that her hands had been on Bill Clinton and that I wasn't touching her until I washed my hands.

Think about the people with whom you shake hands. Would you shake hands with Harvey Weinstein? What kind of serious offensive disease might you contact? Would you shake hands with Anthony Weiner? What about Bill Cosby? Kathy Griffin?

Now our president has been accused of having an affair with a porn star a few years back. There are reports she is starting up a tour to parade herself around the country naked to make money from the allegations.

Have the president's hands been on a porn star? What happened to the $130,000 hush money that was allegedly paid to her?

The truth about hush money is there is no such thing as hush money. If someone is trying to blackmail you, there is no such thing as paying somebody to keep quiet because eventually they tell everything they know.

How many people have come out in the last couple of years talking about stuff they had received money to keep quiet about? Several. They didn't keep quiet and I bet they spent the money.

What about our elected politicians? They lie to us all the time.

They lie about how they want to help us.

They lie to us about how much they care.

They lie about where the money comes from and where it's going.

They make any promise under the sun for your vote.

Do you really want to shake hands with these people? What kind of crud are they carrying?

Today would be a good day to take a break from shaking hands and hugging strangers — at least through about April. Simply put — you don't need the flu or the crud that is going around this country.

My wife and I visited a church [recently] down the street and about 25 people shook hands with us. This was very nice of course. People like to feel welcomed when visiting a church. Many churches have what they call fellowship time when people turn around and shake hands with those around them. Many people enjoy this and greeting people they know or meeting new people.

Unfortunately, this time of year you could be shaking hands with death.

Germs can be contracted anywhere. From the grocery store cart to sitting next to people at sporting events or the movie theatre, there are germs. Few people want to lock themselves in the house with disinfecting wipes or cans of Lysol. On the other hand, nobody enjoys what comes with the flu.

Almost everyday that I turn on the news, one of the top three leading stories is about somebody dying from the flu or the hospitals being overrun with sick people. So far this year, 30 children have died from influenza. Last season, 110 children died.

Every year, according to the Center for Disease Control and Prevention, 12,000 to 49,000 people will die from influenza. Seven hundred thousand people could end up in the hospital, according to the CDC. So many older Americans are impacted that the cases of sickness and deaths of seniors can only be estimated.

While the CDC has statistics on the growing number of influenza cases, we are not totally sure about all the numbers of people infected with various kinds of diseases by shaking hands with or touching many of America's celebrities, politicians and porn stars.

Glenn Mollette is an American syndicated columnist and author. 

What’s your view? Write a letter to the editor.

This article originally appeared on Crestview News Bulletin: Don't touch porn stars, celebrities or politicians

HOLT — The Holt Fire District will kick off its 2018 Rib Sales on Super Bowl weekend.

Racks of fully smoked ribs will be available starting at 1:30 p.m. Feb. 2 and 3. The cost is $18 per rack of ribs, with a limited number of sides for purchase. The sides cost two for $7, with potato salad, cole slaw or baked beans available.

Proceeds support the district's Annual Kid's Day in December and provide funds for needed firefighting equipment.

The Holt Fire District holds three rib sales per year, on Super Bowl, Memorial and Labor Day weekends.

Call 537-3414 to order or for more information.

This article originally appeared on Crestview News Bulletin: Holt Fire District sets Super Bowl ribs fundraiser

SAN ANTONIO — U.S. Air Force Airman Daneisha F. Jones graduated from basic military training at Joint Base San Antonio-Lackland, San Antonio, Texas.

The airman completed an intensive, eight-week program that included training in military discipline and studies, Air Force core values, physical fitness, and basic warfare principles and skills.

Airmen who complete basic training also earn four credits toward an associate in applied science degree through the Community College of the Air Force.

Jones is the daughter of Kimberly T. Gardner of Sacramento, Calif., and Herbert L. Jones of Crestview, and stepdaughter of Kristina Gardner of Sacramento, Calif., and April Y. Jones of Crestview.

She is a 2017 graduate of Crestview High School.

This article originally appeared on Crestview News Bulletin: Crestview airman completes basic training

CRESTVIEW — On Jan. 13, a Crestview women’s support group, Scars of the Past Inc., had a guest join them.

"Officer Sam Kimmons of the Crestview Police Department was kind enough to bless the group with his expertise on self-defense. The self-defense course included everything from state statutes to different strategies and techniques to use when facing an attacker," a group spokesperson stated in a media release.

"Officer Kimmons devoted his Saturday morning to help empower women in the community; making the course as fun and enjoyable as it was instructional. The course was significant in the lives of these women who have been victimized in the past as it encouraged them to find strength from within and be their best defense."

This article originally appeared on Crestview News Bulletin: CPD officer speaks on self-defense, state statutes

The Club Challengers 13u Crestview Volleyball team, with Coach Kahley Wibben, won their first tournament of the season at the Lower Alabama Volleyball Invitational, which took place at the new Event & Sports Complex in Foley, Alabama.

"It was a long day with lots of great teams playing the Dolphin Boys team for the Championship. We are so excited to see what the rest of the season holds for us and the rest of our club," a Challengers spokesperson said in a media release.

"This year we have 12u-15u competitive teams and four elementary-aged teams including a team for 6- to 8-year-olds. It's going to be another great season for Club Challengers Volleyball," the spokesperson stated.

Call 758-1334, email challengersvolleyball@gmail.com, or go to Facebook.com/clubchallengers for more information about the club.

This article originally appeared on Crestview News Bulletin: Club Challengers win tournament