CNP Newsletters 2004 (English)

January 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 1January 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 1January 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 1January 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 1January 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 1

If you want to eat betterfor less,contact us

for more information.1-877-219-4646

Cent$ible Nutrition NewsCent$ible Nutrition NewsHelping Families Eat Better for Less

Cost Cutter

Get that Body Moving!

Rewards help keep you motivated.Develop an internal reward system that comes fromthe good feelings that physical activity gives you.Use external rewards when you achieve a long-termgoal. Put a quarter in a jar every time you are physicallyactive treat yourself to something new.

You are most likely to stick to a physical activity plan if you arehaving fun. If you are not enjoying your workout, try somethingdifferent. A healthy change today will enhance your quality oflife now and in the future.

Granola can be expensive,hereis a simple recipe you canmake at home.6 c. old-fashioned rolled oats2 c. wheat bran1 c. wheat germ½ c. chopped almonds½ c. flaked coconut (optional)¼ c. sesame /sunflower seeds½ c. canola oil1 c. honey1 T. vanilla1 cup dried fruit (optional)Combine dry ingredients, inlarge bowl. Combine and heatoil, honey, and vanilla in sauce-pan. Pour oil mixture over drymixture; mix thoroughly untilwell coated.Transfer to baking pan, or pans.Bake at 300º stirring every 10 to15 minutes until lightly toasted.After toasted, fold in dried fruit.Cool and store in airtight con-tainer.

Source: www.MayoClinic.com

Source: CNP Cookbook

The holiday season is over. Now is the time to commit to goodhealth. Eating well and getting enough exercise are essential toyour well-being. The US Surgeon General recommends 30minutes of moderate-intensity, physical activity most, if not everyday. But how can you make a commitment that you can livewith? Easy – make it something you enjoy, set goals, and rewardyourself. Start with simple goals that are realistic and achievableso you won’t get frustrated and give up.

Find activities that you consider fun and fit your lifestyle.Dance – Take dance classes, dance while cleaningJoin a team – Try bowling, volleyball, or softballRoller skating –Join the kids, indoors or outsideWalk the dog – Walk like you are late to a meeting soyou both get a workout.

Include aerobics, strength training, and stretching.Start slowly and think short term.Be flexible and alternate between different activities.Track your progress toward your long-term goal.

Food of the Month

SENIOR SENSEAs we age, exercise becomes even more important. Daily, moderate exercise can reverse the

effects of aging. It’s not just about living longer…but living better… you’ll be able to do more ofthe things you enjoy, with fewer aches and pains, even if you have arthritis. It’s really that simple.The sooner you start the more you’ll benefit. Remember…you are NEVER too old to start. What should you do for the best results? A balanced combination of aerobics, strength, andflexibility exercises is important for physical functioning and mental functioning (increases bloodflow to your brain cells).

High Performance Foods to Grab-n-Go!

Aerobic exercises: Try to get at least 30 minutes 3 times per week. Some greatideas include walking, dancing, cycling, swimming, and using the stairs wheneverpossible.Strengthening exercises: Try for 30 minutes 3 times per week, alternate withaerobic exercise. Some ideas include lifting weights (3 sets of 8-12 repetitions,with 30 seconds to 1 minute rest between sets), resistance exercises, resistancetubes, and bands.Stretching/Flexibility: Before and after every workout. Here are a few tips:Gently stretch each of your major muscle groups, including arms, legs, back,shoulders, and trunk, for about 30 seconds, with three or four repetitions for eachmajor muscle group. Don’t bounce and don’t stretch until it hurts.

Carbohydrates rule as fuel. These high-carbohydrate foods are quick to fix for snacksat home, practice, or pre-event. Keep foods coldwith ice packs, coolers, or insulated bottles.

Source: www.a-guide-for-seniors.com

YogurtPretzelsPopcornTrail mixFresh fruitDried fruitSmoothiesBaby carrotsString cheeseCherry tomatoes100% fruit juicesWhole grain bagelsLow fat granola barsPeanut butter and crackersWhole-grain breakfast cereals

Peanut ButterYogurt Dip

1 cup nonfat plain yogurt1 tsp. vanilla¾ cup peanut butter

Slice your favorite fruits orvegetables (apples, pears,peaches, celery, carrots)

1. In a bowl, combine yogurt,vanilla, and peanut butter. Mixwell.2. Serve with slices of fruits orvegetables.

Keep leftover dip refrigerated.Source: CNP Cookbook

Source: Western Dairy Council The Basics

Fun Food Facts

Kid’s ornerK

=24-30 I lead a physically active lifestyle! I plan to continue it.= 17-23 I need to boost my activity just a bit. I’ll try this check-up

again in a month to see how I measures up then.= 10-16 I need to find more ways to include activity in my lifestyle! I’ll try this check-up again in a month to see if I can improve.

Marty says mooove…Marty says mooove…Marty says mooove…Marty says mooove…Marty says mooove…

SCO

RE

Shut off the TV and the computer after half an hour and headfor the hills.Don’t forget to play every day. Ride your bike, play ball withfriends, or let your dog take you for a walk.Play games like charades, tag, or take a walk together. Yourmom and dad need to move, too!

So should adults! Kids, get your families mooving!

“Children should get 60 minutes of physicalactivity every day.”National Association for Sports and Physical Education

Source: ADA/F 1999

Source: Western Dairy Council

YOUR PHYSICAL ACTIVITY CHECK-UPActivity Often Some None

Take the stairs instead of the elevator.

Enjoy leisure activities. (golf, bowling)

Participate in aerobic activity (bike, swim)

Take a brisk walk to start my day.

Limit TV watching to 1 or 2 hours a day.

Walk/bike to run errands.

Enjoy recreational sports.

Walk before lunch or after dinner.

Stretch and strengthen my muscles.

Park far away or get off bus a stop ahead.

My total of x's

Multiply by: x3 x2 x1

My subtotal is:

My total check up score is:

You can survive for amonth without food, but onlya few days without water

There is the same amountof water on Earth now asthere was when Earth wasformed.

75% of the human brainis water and so is 75% of aliving tree.

Water expands 9% whenit freezes and frozen water islighter which is why icecubes float.

When you sweat, youlose water that needs to bereplaced.

If you workout for 90minutes or longer at onetime, you may benefit froma sports drink.

In addition to water,sports drinks provide elec-trolytes and carbohydrates.

The most effective sportsdrinks contain 15 to 18grams of carbohydrates inevery 8 ounces of fluid.

Sources: www.fitness.gov & www.epa.gov

Cooperative Extension Service

Family & Consumer Sciences

website: www.uwyo.edu/centsible

A Cent$ible Nutrition educator can show you how to:

Participants receive a free Cent$ible Nutrition Cookbook plus many other items including:

Best of all, meet new friends, share ideas, and have fun! Classes are free to those who qualify.

Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Glen Whipple, Director, CooperativeExtension Service, University of Wyoming, Laramie, Wyoming 82071. Persons seeking admission, employment, or access to programs of the University of Wyoming shall be consideredwithout regard to race, color, religion, sex, national origin, disability, age, political belief, veteran status, sexual orientation, and marital or familial status. Persons with disabilities whorequire alternative means for communication or program information (Braille, large print, audiotape, etc.) should contact their local UW CES Office. To file a complaint, write the UWEmployment Practices/Affirmative Action Office, University of Wyoming, P.O. Box 3434, Laramie, Wyoming 82071-3434.

This material was funded by USDA’s Food Stamp Program. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for abetter diet. To find out more, contact your county social services office.

• Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe

• computerized diet analysis • grocery list pad • menu planner • calendar • cutting board • refrigerator thermometer

Cent$ible Nutrition ProgramP.O. Box 3354Laramie, WY 82071-3354307-766-5375toll free 1-877-219-4646

To receive more information, contact a Cent$ible Nutrition Educator in your county:Albany 721-2571 Goshen 532-2436 Niobrara 334-3534 Uinta 783-0579Big Horn 568-2278 Hot Springs 864-3421 Park 527-8560 Washakie 347-4567Campbell 682-7281 Johnson 684-7522 Platte 322-3667 Weston 746-3531Carbon 328-2642 Laramie 633-4383 Sheridan 674-2980 Wind River Res. 332-2681Converse 358-2417 Lincoln (Afton) 886-3132 Sublette 367-4380 En Español 1-877-356-6675Crook 283-1192 Kemmerer 877-9056x410 Sweetwater 352-6775 State Office 1-877-219-4646 Fremont 332-1030 Natrona 235-9400 Teton 733-3087For information on how to apply for food stamps call 1-800-457-3659

After taking the Cent$ible Nutrition lessons with my mom and sisters, I have startedincluding exercise daily, and found that I like lifting weights. After participating in thelabel reading class I learned how to make healthy, wise choices for snacks.

Big Horn County Participant

Cent$ible NutritionSundays at 1:30 on Wyoming PBSJanuary 4 –“The Long & Short of It”January 11 -“Feeding Baby Cent$ibly”January 18 -“Snacking: America’s Real Pastime”

February 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 2February 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 2February 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 2February 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 2February 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 2




Cost Cutter

Microwaves can save youtime and money. Theycook using less power andcut cooking time in half. Ifyou’re in the market for anew microwave oven, hereare some things to consider. The size of themicrowave and how muchroom you have in yourkitchen. The wattage orpower of the unit. Thehigher the wattage, thefaster it cooks. Check the interiorcapacity, is it large enoughfor the dishes you use?Prices of new microwavesvary greatly; you mighteven check second-handstores and garage sales.

MicrowaMicrowaMicrowaMicrowaMicrowavvvvves aes aes aes aes and Crocnd Crocnd Crocnd Crocnd Crock Pk Pk Pk Pk PotsotsotsotsotsAfter working all day, isn’t it nice to come home to an

already cooked meal or to be able to have a meal cooked in afew minutes. Feeding ourselves and our families can be quick,simple, and nutritious with a little planning and the right tools.

Slow cookers or crock pots are very handy especiallyduring the colder month. Soups and stews are healthy heartymeals that can be prepared the night before and cooked duringthe day while the family is at school or work.Here are a few tips:

• Vegetables cook slower than meat so place them at the bottom and around the sides of the cooker.• Place the defrosted meat in the center.• Cover all the food with a hot liquid like water or broth to get it out of the “danger zone” more quickly.• Do not use crock pots to reheat foods.

Microwaves are another kitchen tool that can help youprepare quick nutritious meals. Frozen or canned vegetablescan be easily cooked in a matter of a few minutes. The micro-wave is very useful when preparing planned-overs.Here are a few things to remember:

• Foods need to be reheated to 165°F.• Rotating foods as they cook will help them cook evenly.• Stirring periodically will help eliminate hot-spots.

Source: Arizona CES and Washington CES

SENIOR SENSESometimes it’s just easier and more convenient to let someone else do the cooking. You can

purchase convenience foods, deli meals, have meals delivered by Meals-On-Wheels, or eat out ata restaurant or Senior Center. However, you need to be aware of several food safety issues.

• Throw away any perishable foods left at room temperature longer than 2 hours.

• When you’re served a hot meal, be sure food is piping hot and thoroughly cooked. If it’s nothot, send it back.

• Keep the 2 hour rule in mind when taking food home in a doggy bag. Remember that the in-side of a car can be very warm, causing bacteria in food to grow rapidly. Refrigerate thefood immediately upon arriving home.

• Some senior centers do not allow food to be taken away from the site because they knowhow easy it is for bacteria to multiply to dangerous levels when food is left unrefrigeratedtoo long. Check with your center for its policy on taking leftovers home.

• If you’re reheating leftovers here are some guidelines.• Be sure to heat the food thoroughly to 165 degrees F. until hot and steaming.• Bring gravy to a rolling boil.• With microwaves, cover food and rotate the dish so the food heats evenly and doesn’t

leave “cold spots” that could harbor bacteria. Source: FDA Center of Food Safety and Applied Nutrition

1 lb. Lean ground beef1 can (10 ½ oz.) tomato soup1 Tbsp. prepared mustard½ tsp. salt6 hamburger bunsMargarine

Sloppy Joes


Food of the MonthTomatoes: An American Original The tomato is native to the Americas. It was firstcultivated by the Aztecs in Mexico and the Incas inPeru as early as 700 A.D. In England in the 16th cen-tury, tomatoes were called “mad apples” due to theirressemblance to the verypoisonous berries of thenightshade plant. How-ever, the French calledthem “apples of love” andconsidered them strongaphrodisiacs. Today tomtoes are con-sidered a staple of the American diet. Not only arethey versitile, but tomatoes are full of phytochemicalsthat help fight infection, protect against disease, andhelp prevent cancer. They are also cholesterol free,low in calories, and a good source of fiber. Take ad-vantage of this wonder food and eat some everyday!

Source: North Carolina Departement of Agriculture

1. Preheat oven to 325° F.2. Brown beef in skillet then

drain fat.3. Stir in tomato soup, mustard,

and salt. Simmer over lowheat 10 minutes, stirring occa-sionally.

4. Butter bun halves lightly andplace on cookie sheet. Placein oven and heat 10 to 15 min-utes.

5. Spoon meat onto warm bunsand serve. Makes 6 servings.

Food Safety

Kid’s ornerKToddler Tips

Always watch children during meals and snacks. Youngchildren, ages 2-3 especially, are at risk of choking on food andremain at risk until they can chew and swallow better by aboutage 4.

Using the Food Guide Pyramid, offer 2-3 year olds the samevariety of foods as the rest of the family, but smaller amountsprepared in forms that are easy for them to chew and swallow.

Creative CuttingUsing a cookie cutter, cut whole grain bread, cheese slices

and meat slices into shapes. Stack them up to build a sand-wich.

Try using small cookie cutters with different vegetables tosee what shapes can be made and then eaten.

Can using plastic wrap inthe microwave cause can-cer? No, according to anAlabama Cooperative Ex-tension food scientist. During a study looking atchemicals released whenusing plastic wrap in themicrowave it was discov-ered that some chemicalsare released by the plastic.But these chemicals are re-leased in such smallamounts that they do notpose any risk. Also, one ofthe chemicals released is nota cancer causing agent at all. If you are concerned withusing plastics in the micro-wave, here are a few tips:

• Use only cookware that islabeled for use in the micro-wave.

• Avoid using plastic stor-age containers such as mar-garine tubs and other onetime use containers. Theyare not designed for micro-wave use and may melt,causing a definite chemicalrelease.

• Never use thin plasticstorage bags, grocery bags,brown paper, or newspaperin the microwave.Source: Dr. Jean Weese, Alabama CES Food Scientist

Why Should I Add Physical Actvity?Why Should I Add Physical Actvity?Why Should I Add Physical Actvity?Why Should I Add Physical Actvity?Why Should I Add Physical Actvity?Given the many health benefits of physical activity, the hazardsof inactivity are clear. Physical inactivity is a serious nationwideepidemic. Its scope poses a public health challenge to prevent anational burden of premature death and unnecessary illness.

Reduces the risk of dying prematurely.Promotes psychological well-being.Reduces the risk of dying from heart disease.Helps control weight.Reduces the risk of developing diabetes.Helps build and maintain healthy bones, muscles, and joints.Reduces the risk of developing high blood pressure.Helps reduce blood pressure in people who already have highblood pressure.Reduces the risk of developing colon cancer.

Helps older adults becomestronger and better able tomove without falling.Reduces feelings of depres-sion and anxiety.

The Benefits of RThe Benefits of RThe Benefits of RThe Benefits of RThe Benefits of Regulegulegulegulegular Physical Activityar Physical Activityar Physical Activityar Physical Activityar Physical Activity

Source: www.cdc.gov











Cent$ible Nutrition ProgramDept. 33541000 E. University AvenueLaramie, WY 82071-3354307-766-5375toll free 1-877-219-4646


Cent$ible NutritionSundays at 1:30 on Wyoming PBS

Feb 1 - “Eggs”Feb 8- “Cent$ible Kitchen”Feb 15- “Breakfast”Feb 22 - “Food Preservation”Feb 29- “Herbs”

I am able to feed my family and myself more nutritiously because I am buying more of a varietyof food because I am planning my menus. I have also been able to improve my cooking skillsand safety of my kitchen-using the CNP bleach water. I have also challenged myself to drinkmilk at meals to improve the amount of calcium I consume. Big Horn County Participant

March 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 3March 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 3March 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 3March 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 3March 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 3

1-877-219-4646


Cost Cutter

!!!!! !!!!! !!!!!

Foods that are packed with nu-trients give you the best nutri-tional buy for your money.Here are some foods that giveyou a big nutrition bang foryour buck.Fruits and VegetablesTomatoes, broccoli, oranges,bananas, spinach, carrots,grapes, blueberries, peppers,and sweet potatoesGrainsBrown rice, oatmeal, wholegrain cereals and breads, andcrackersProtein SourcesDried beans and lentils, cannedor fresh fish, lean cuts of porkand beef, and chicken and tur-key without skinDairyNon-fat or 1% milk, plain yo-gurt, string cheese, mozzarellacheese and cottage cheese


for more information.

March is...National Nutrition Month

“Eat Smart, Stay Healthy,” is the theme of National Nutri-tion Month 2004. This theme encompasses the idea that nutri-tion is an essential ingredient of health. Physical activity is an-other important ingredient.

What can good nutrition do for you? Eating a healthy dietwill help you get the most out of life. A healthy diet is a key partof an overall healthy lifestyle that will help you feel and lookyour best.

What do I need to do to eat right? Start with the USDA FoodGuide Pyramid recommendations and then make your own choicesabout which foods from each food group to include in your healthydiet.

What about all those diets out there? Following thereccomendations of the Food Guide Pyramid will help you getall the nutrients you need. Keep in mindthe idea of moderation. Learn the cor-rect serving sizes for foods. Also, re-member that variety is the spice oflife.

Is there anything else? Daily physi-cal activity along with a healthy dietwill help you be your best.

Remember “Eat Smart, Stay Healthy!”

®

®

Source: American Dietetic Association

SENIOR SENSENutrition and Aging: Healthy Habits for Healthy AgingWith all the new “low-carb”, “low-fat”, diets out there, it may seem impossible to know how toeat healthfully. Seniors in particular may feel overwhelmed, but there are some very simplethings seniors can do to eat well and that will help them age in a healthy way.

Eat a wide variety of plant foods. Eat plenty of vegetables and fruits, whole grain breads, cere-als and crackers, dried or canned legumes (beans and lentils), and brown and wild rices. Eating avariety of these foods provides many of the nutrients in a healthy diet.Drink plenty of water. Water is the most abundant “nutrient” in the body. Keeping well hy-drated helps keep it well oiled. In general, try to drink six to eight 8-ounce glasses each day.

Be aware of fat, cholesterol, and sodium. While the body does need some fat to supply energyand help absorb vitamins, too much fat, especially saturated fat can raise the risk of certain dis-eases like heart disease. Remember that high amounts of cholesterol can also have a negativeimpact on the body and build up in arteries to cause major problems. To help limit sodium in thediet, avoid highly processed foods and ask for a low-sodium option when eating out.

Remember that eating should be a pleasurable experience and by following these tips it can behealthful too!

Source: MayoClinic.com

Food of the MonthCruciferous Vegetables: Crunch with a PunchCruciferous (krew-SIH-fur-us), sounds like some sortof dinosaur, but in fact, it is the name for a group ofvegetables that are full of phytochemicals that helpprotect against different cancers. Members of thecruciferous family include: broccoli, cabbage, Brus-sels sprouts, and cauliflower. Many people find theflavors of these vegetable too strong.

Here are some simple ways to helpenhance their flavors:

Serve cabbage with applesToss Brussels sprouts with honeymustardUse lite soy sauce on broccoliSprinkle cooked vegetables withParmesan cheese

2 packages ramen noodles(chicken or pork flavor)½ head cabbage, shredded1 apple, chopped2 green onions, thinly slicedBreak up ramen noodles andcombine with cabbage, apple, andonions. Mix well.

Dressing:¼ cup vinegar¼ cup canola oil1 Tbsp. sugarCombine vinegar and oil. Addspice packets from ramen noodlesand mix thoroughly. Add dressingto salad and toss.


Crunchy Salad

Fun Food Facts

Kid’s ornerK

Banana on a Stick

2 bananas, cut in half4 craft sticks or popsicle sticks1 cup vanilla yogurt½ cup crushed cookies or grahamcrackersPush craft or popsicle stick into flatend of each banana half. Spreadwith yogurt and roll in cookiecrumbs.

Activate Your Kids: Ideas for ParentsRemember what it was like living with a toddler? Keeping upwith such a bundle of energy helped keep you in shape. Fortu-nately (for parents) as kids age, their energy level decreases.However, it is still important to make physical activity part ofyour children’s daily routine. Here are a few ideas to help keepyour children and family active:Turn off the television. The average childspends 24 hours a week watching television.Limit the amount they spend in front of theTV to free up time for physical activity.Be an active example. If you want to havephysically active children, get physically active yourself. Par-ticipate in physical activities as a family.Focus on activity, not exercise. Many people associate exer-cise with some sort of physical torture. Physical activities thatcan improve your quality of life include simple things like:walking, dancing, sledding, and gardening.

Encourage a lifelong love of activity. The ideal plan for in-cluding physical activity in the lives of adults and children must:

be fun, be accessible, be part of your dailyroutine, be flexible, include independentactivities, and include aerobic activities likerunning or walking 4 or 5 times a week.

Source: MayoClinic.com


Most Popular Pizza Toppings(by country)

Squid (Japan)Tuna and corn (England)Mussels and clams (Chile)

Eggs (Australia)Pickled ginger (India)Fresh cream (France)Green peas (Brazil)Guava (Colombia)

Top 10 Most Popular Flavorsin Sweet Baked Goods

VanillaLemon

ChocolateCarrotButterCream

RaspberryBlueberry

AppleCoconut

Instant coffee has been aroundsince the 1750s.

You’re more likely to be hun-gry if you are cold.

Peanuts are used in makingdynamite.

Lemons contain more sugarthan strawberries.

In France, people eat about500,000,000 snails per year.

Cream is lighter than milk.(remember that fat floats)

Sources:www.professionalchef.comwww.mns.on.ca













“I enjoyed the nutrition class very much. I used to think that there wasn’t anything importantabout nutrition that I really did need to know. I thought I knew everything about nutrition. Ilearned a great deal that really opened my eyes and made me think twice about what my kidsare eating and drinking.”

Fremont County Participant

Cent$ible NutritionSundays at 1:30 on Wyoming PBSMarch 28 - Cooking 101

April 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 4April 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 4April 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 4April 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 4April 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 4

1-877-219-4646


Cost Cutter

!!!!! !!!!! !!!!!



MAGIC MIX is and all-purpose mix. It can bemade ahead of time, storedeasily, and used to makeseveral dishes.

4 cups nonfat dry milk1 cup floura cup canola oil

Put into large bowl andmix until it looks likecoarse cornmeal. Refrig-erate in a tightly coveredcontainer.

White Sauce orCasserole Sauce Mix

2 cup mix1 cup water

Cook until thickened. Usein place of one can ofcreamed condensed soup.


FoodsNumber ofservingsper day

CalciumPoints

YourPoints

1 cup yogurt X 10 =

12 oz. cheese X 10 =

2 cup cooked okra or greens X 3 =

1 cup mac'n' cheese X 10 =

2 cup tofu with calcium X 10 =

3 oz. canned salmon with bone X 5 =

2 cup pudding X 5 =

2 cottage cheese X 2 =

1 cup milk X 10 =

Close-Up on CalciumCalcium is the most abundant mineral in the human body.

An averaged sized adult will have about 3 pounds of calcium,almost all of it is found in the bones. We all vary in size, age, andbone density, but everyone needs calcium. To help you deter-mine how much calcium you need use the chart below.

Your total = _______

If you are.... you need at least: Under 8 years old 30 points 9-18 years old 40 points 19-50 years old 30 points over 50 years old 40 points

A few quick and easy ways to get more calcium in your diet:

Use milk instead of water when making oatmeal.Have milk with your lunch instead of a soft drink.

Consider adding broccoli or cooked greens to your stir-fry.Add milk to your tea or coffee.

Add calcium fortified tofu to a salad.Source: National Dairy Council and ADA

SENIOR SENSE

Food of the Month

Keeping your bones healthy is a lifelong process. Osteoporosis, a gradual weakening ofthe bones, is a very common condition that can become very troublesome in seniors. While it isfour times more common in women, men can also be affected. In general, the bones lose theirdensity, become more fragile, and breaks happen more easily. However, there are some thingsthat can be done to help protect your bones.

!Avoid smoking and high amounts of caffeineIn both men and women, smoking promotes bone loss. High amounts of caffeine can increase urinary loss of calcium, but a daily cup of coffee is still ok.

!Increase calcium intakeAfter the age of fifty, the total amount of calcium needed increases from 1,000 milligramsto 1,200 milligrams. Be sure to eat three to five servings from the Milk Group every day. Ifyou are unable to eat dairy products, you should consult a medical professional aboutsupplements.

!Add weight-bearing physical activity30 minutes of walking, dancing, or even mowing the lawn will help maintain bone density.

Bone Health

Source: ADA Complete Food and Nutrition Guide

Where’s Your Mustache?Calcium rich foods like milk are critical for healthy

bones and teeth and to prevent osteoporosis. Sadly, teensin particular are drinking less milk and more soft drinksand designer drinks. USDA studies show that half ofteenage girls are not drinking milk and more than half ofall teenagers are not getting enough calcium. It is criti-cal for teens to get to get plenty of calcium during thistime of growth and development. Here are a few ways toget calcium in your diet:

Add a slice of lowfat cheese to a sandwich.

Snack on yogurt.

Try a tasty smoothie with your family.

Source: Montana CES

Apple Piein a Glass

Mix in a blender until smooth :12 cups lowfat milk3 Tbsp. frozen apple juice2 cup vanilla frozen yogurt3 tsp. cinnamon

Chocolate PeanutButter Cup

Source: Arizona CES

Mix in a blender until smooth :12 cups lowfat chocolate milk2 Tbsp. creamy peanut butter2 cup chocolate frozen yogurt

Fun Food Facts

Kid’s ornerK

Bone BuildingActivities

INCREASE your load, intensity,and time. Do more, more often.

BeginnerT WalkingT YogaT DanceT Weight LifitingT GardeningT BowlingT Tai ChiT Climbing Stairs

ModerateT Walking UphillT JoggingT DanceT Weight LifitingT Cross Country SkiingT SoccerT HikingT Tennis

START one or more of theseactivities on a regular basis.Get up and get moving!

CHALLENGE yourself to keepincreasing your load, time, andintensity.Put effort into building bone!

Source: Arizona CES

Marty says...

Everyone needs calcium.Calcium, along withvitamin D and exercise,helps you make strongbones. Unscramble thesewords to find some cal-cium-rich foods.

AdvancedT Walking with a BackpackT Race WalkingT RunningT Weight LiftingT BasketballT SoccerT HikingT Jumping Rope

kilm_________ uortyg

_____________

sechee_________________

A typical dairy cow drinks20-50 gallons of water eachday. (About a bathtub full.)

!!!!!The average U.S. dairy cowproduces 16,000 glasses of

milk per year.

"""""Wisconsin and Californialead the United States in

milk production.

#####Capsaicin, which makes hotpeppers “hot” to the humanmouth, is best neutralizedby casein, the main protein

found in milk.

!!!!!It takes 4.65 quarts of milk

to make one pound ofcheese.

"""""Milk and other dairy prod-

ucts supply 73% of thecalcium in the U.S. food

supply.Source: www.cyberspaceag.com













“I really enjoyed this course!! It opened my eyes to all the nutrition in food; what vitamins,calcium, and calories involved. Learned to shop smart, plan meals, and use the food pyramid!!The educator was very helpful with a lot of patience and helpful hints. Wish there was anotherlevel we could go beyond this for more education!! Can’t wait to be able to put this all to use.”

Fremont County Participant

May 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 5May 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 5May 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 5May 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 5May 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 5

1-877-219-4646


Cost Cutter

!!!!! !!!!! !!!!!



Food Safety on the Go! As the weather gets nicer, mealtime heads out the door. Thatis to say that picnics become more and more frequent. Picnicfoods, just like foods at home, need to be handled properly toprevent illness. The North Carolina Cooperative Service lists the followingreasons for why picnic food can be dangerous:! Picnic foods receive a lot of handling. Handling

increases the risk of contamination.! Foods are not cooled rapidly after cooking. Warm tem-

peratures promote bacterial growth.! Equipment to keep foods hot and cold is not usually used.

The longer food is at warm temperatures, the more likelyfoodborne illness will result.

How to Have a Food Safe Picnic! Wash hands before handling food and use clean utensilsand containers.!Do not prepare foods more than one day before your picnicunless it is to be frozen.!Keep cold foods cold and hot foods hot. If that isn’t pos-sible, choose foods that don’t need to be heated or refriger-ated.!Pack plenty of utensils and dishware.

!When cooking at a picnic, keepraw meat away from other foods.!Ensure that foods are cookedthoroughly and to the correct tem-perature.!Keep foods covered to preventcontamination by insects.

Eating on the road can getvery expensive. Bringalong your own nutritioussnacks to save money, time,and to keep you feelinggood. Keep them cold in aninsulated bagHere are some ideas:whole-grain bagelswhole-grain crackerspopcornwhole fruit (bananaswashed apples or grapes)juice boxessingle-serve applesaucecans of tunapeanut butter (for celery)bottles of waterFill snack-sized bags with:favorite dry cerealstrail mixbaby carrots and celerysticksgrapes

Source: North Carolina CES

SENIOR SENSE

Food of the Month

Eating Well on a BudgetHere are some ideas to help lower food costs and keep nutrition high.

√√√√√ Cooking and eating at home costs less than eating out.√√√√√ Dried beans, rice, and other legumes are high in nutrition, cost less, and can easily stretch your meals.√√√√√ Eggs, chicken, turkey, and some fish are low cost√√√√√ Buy fresh fruits and vegetables that are in season.√√√√√. Buy foods on sale. Also, consider using the store brand foods. They often cost less.√√√√√ Don’t buy a food just because you have coupon for it. Use coupons for things you use frequently.√√√√√ Take part in group meal programs offered through local senior citizen programs.√ √ √ √ √ Ask family and friends to give food as gifts rather than flowers or clothes.√√√√√ Get food stamps. Call the local food stamp office or public health agency for more information.

Planning your meals several weeks in advance can help you use what you have on hand andthen plan for loss-leaders and sale items saving you both time and money. Source: www.fda.gov

2 Tbsp. margarine2 ½ cups assorted unsweetened ready-to-eat cereal½ to 1 cup assorted nuts¼ tsp. onion powder1/8 tsp. garlic powder1 ¼ tsp. chili powder1 tsp. paprika

1. Preheat oven to 250º2. Melt margarine in large baking pan in oven.3. Remove pan from oven and pour in cereal and nuts. Stir well, so pieces are coated with margarine4. Sprinkle on seasoning; stir well again. Spread evenly in pan.5. Bake uncovered for 20 to 30 minutes or until cereal begins to brown.6. Serve warm or cool.7. Store cooled mixture in tightly closed container.

Easy Snack Mix for Trips


Do’s and Don’ts forTraveling with Children

Do plan for lots activities, butDon’t plan on doing all of them.Do schedule break and rest times.Don’t count on having the sameschedule as at home.Do find places for running, jump-ing, shouting, and playing.Don’t overtax their staying powerin restaurants or museums.Do catch them being good andcompliment them.Don’t allow any child to ride inthe car unless buckled in.Do encourage them to keep a jour-nal of their trip.

Source: Wisconsin CES

Fun Food Facts

Here is a fun “germ” activity that you and your parents or somefriends can do with the help of an adult.

You’ll need:3 people3 Tbsp. cooking oil3 tsp.cinnamonMeasuring spoons

Mix the oil and cinnamon together in a small bowl. Spoon about 1tablespoon of the mixture onto each person’s hands and rub themixture all over their hands. The cinnamon will act like “germs.”Each person needs to wash his/her hands for 20 seconds, rubbingthem briskly. Have the first person use cold water and no soap. Thesecond, warm water and no soap. The third, warm water and soap.Look at everyone’s hands to see what happened to the “germs.”Have everyone re-wash his/her hands properly with warm soapywater.

A sink for handwashingHandwashing soapPaper towels

Kid’s ornerK

Get out, Get Active!

Adapted from University of Mississippi

Visit a parkPlay on a swing setHave a picnicPrepare and plant a gardenClean up the yardPlay catch

As winter ends its icy grip, now is the time to get back outsideand get active. Springtime is the perfect time for outdoor funand physical activity. So, shut the television off and get your-self, your family, and your friends outside! Here are severalways to welcome the return of the sun, have some fun, and fitphysical activity into your day.

Toss a FrisbeeWash your cars and bikesTake a bike ride

Introducing...The PomegranateThe PomegranateThe PomegranateThe PomegranateThe Pomegranate

Pomegranates are an exoticfruit that originated in Iranand the Himalayas.

The skin of a pomegranateis yellow with a strikingred or pink overlay.

The inside of a pomegran-ate is full of many seedsdivided into several com-partments.

The juicy pulp around theseed is what is typicallyeaten or juiced to makeother foods like jelly.

Up until the 1600s, thepomegranate was used as amedicine.

Grenadine syrup is sweet-ened pomegranate juice.

Pomegranate seeds make agreat addition to a fruitsalad or a garnish to agreen salad.













“The class really helped me be more aware of feeding my family more nutritiously. Thelessons have also helped me improve the safety of my kitchen and food prep methods.”“Your class was one of the best and it made eating right fun.”

Sheridan County Participants

Summer 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 6Summer 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 6Summer 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 6Summer 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 6Summer 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 6

1-877-219-4646


Cost Cutter

!!!!! !!!!! !!!!!



44444ththththth of July Fun with of July Fun with of July Fun with of July Fun with of July Fun withFruits and VegetablesFruits and VegetablesFruits and VegetablesFruits and VegetablesFruits and Vegetables

Summertime is the best timeof year to buy fresh fruits andvegetables. There are moreavailable and the quality isvery high. Here are a few tipsabout fruits and vegetables.

The freshest fruits andvegetables are usually in theback and bottom of the bins.

In general, look for fruits andvegetables that are evenlycolored, uniform in texture,and have no visibleblemishes.

If you buy some under ripefruits and vegetables, putthem in a brown paper bagfor a few days to ripen them.

Making and freezing saucesis a great way to use fruitsand vegetables now, and savesome for use in the fall andwinter.

Who knew that getting your 5-A-Day could be sofun? Try these ideas with your family.

Make STAR STACKS with a star-shapedcookie cutter and different types of fruit. Try itwith watermelon, honeydew melon, orcantaloupe.

Crunchy SPARKLERS can be ahealthy way to brighten up anyafternoon. Shred a large carrot. Usea large pretzel stick as a sparkler anddip it first in low-fat cream cheeseand then in the carrot.

Make your own summer fruit pops. Cut awatermelon, or other fresh fruit intopopsicle-sized pieces. Insert a popsiclestick or a coffee stir stick. Place on cookiesheet and freeze. After they are frozen,place in a large freezer-safe zip bag andenjoy in the summer sun!

Make a PATRIOTIC PARFAIT. In aglass, layer red strawberries, whitelow-fat vanilla yogurt, and blueberries.Top with a kiwi fruit star.


Source: Iowa CES

SENIOR SENSE

Food of the Month

To enhance the flavor of sauces, add nectars or jams. A great topping for a leanpiece of chicken is simply to reduce nectar and thicken with cornstarch.

Ice cold tea is a summertimeclassic, but making it can posea health risk. Sun tea, teabrewed by leaving tea bags ina jar in the hot sun for severalhours, may seem veryconvenient, but that jar ofwarm tea could be the perfectplace for bacteria to grow. TheCenters for Disease Controland the National TeaAssociation recommend thatyou brew iced tea in ther e f r i g e r a t o rovernight instead ofin the sun to avoidany harmful bacteria.

PeppersPeppersPeppersPeppersPeppers in a in a in a in a in a PotPotPotPotPotFridge Tea or Sun Tea??

You don’t have to have a huge yard to enjoy the benefits ofa garden. There are many types of vegetables that can begrown in containers in your house.

What you’ll need: seeds (bell peppers are a good choice),soil, a container that is at least 3 to 4 inches deep, and anarea with good sun.

What to do: Fill the container almost to the top and thenwater. Plant individual seeds about ¼ inch deep and leave1 inch between each seed. Only plant about 3 to 4 seeds percontainer to ensure one that sprouts. After the seeds areplanted, water the container again. Place in a sunny areathat isn’t drafty and keep the soil moist, not soggy. Whenthe seedlings have several sets of leaves, you will need tothin them out by moving individual plants to larger pots.With regular watering you will be able to enjoy your plantand the vegetables it will provide you and your family.

As we age, taste buds become less and less sensitive. Also, the ability to detect scent decreases.These changes can make food seem bland and unappealing. To help combat this bland-foodbattle, here are some simple ideas:

Use texture to enhance the palatability of foods. Add granola to fruit-flavoredyogurts.

Use small amounts of flavorful cheeses like sharp cheddar.

When using vanilla, almond or other extracts, consider doubling the amount foradded flavor and scent.

Souce: Colorado CES

Fun Food Facts

Kid’s ornerK

Let your Feet do the Walking

!" Peppers are a verycommon vegetable that canadd a nice subtle flavor to asalad or pack a hefty punchin chili or salsa. Here aresome facts about peppers:!" Peppers were firstcultivated in Central andSouth America 2,000 yearsago.#" Columbus introducedpeppers to Europe after hisfirst voyage to the New Worldin 1493.# In general, the thinnerand more pencil-like, thehotter the pepper is. Exceptfor the habanero pepperwhich looks like a tiny bellpepper.! Habanero peppers are1000 times hotter than ajalapeno pepper.! Bell peppers aregenerally picked when theyare fully formed and green.The longer they stay on theplant, the sweeter and redderthey become. However, theydon’t turn red once they arepicked. If you want a redpepper, buy a red pepper.! Red and green bellpeppers are good sources ofvitamins C and A and fiber.

SUMMERTIME RAINBOW PIZZA

Try this tasty colorful pizza with your family.

1 prepared 12-in pizza crustNon-stick cooking spray1 cup low-sodium tomato sauce3 cups chopped peppers (red, green, yellow)8 ounces low-fat mozzarella cheese shredded

With the help of an adult, pre-heat the oven to 450. Place thecrust on a cookie sheet coated with the non-stick cooking spray.Spoon the sauce onto the crust and spread evenly. Arrange thevegetables on the sauce and sprinkle with the mozzarellacheese. Bake for about 8 to 12 minutes. Slice into 6 pieces andenjoy!

Walking is a physical activity almosteveryone can do and now is a great time tostart a walking program. All you need is acomfortable, sturdy pair of shoes. An addedbonus is a pedometer or a step-counter. Usingthe log provided, you can start keeping trackof the walking you do and can easily set andmonitor physical activity goals.

For the first week, do what younormally do and wear the pedometer. At theend of each day, write down the number ofsteps. At the end of the week, add up the totalnumber of steps for the week and divide byseven.

This is your baselinenumber or the averagenumber of steps youtake in a day. Now youcan set a personal goalto gradually increasethat number everyweek.

Peppers Hot, Mild, andeverything in between!!

Week 1 Steps/MinutesWalked

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

Sun.

Total=Week ___ Goal ____ Steps/Minutes Walked

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Baseline = _____











Cent$ible Nutrition ProgramDept. 33541000 E. University Ave.Laramie, WY 82071307-766-5375toll free 1-877-219-4646


“I am a 10 year old boy and I participated in the Marty Moose Program. Before this class,at my house my mother cooked a lot of unhealthy food. I told mom what I learned fromMarty and now she is cooking a better selection of food that is healthier, too. She is evenincluding fresh fruits and vegetables in our diet.” Teton County Participant

Breakfast on the GoForty years of studies show breakfast benefits all ages, children, teens and adults. Kids and teens learn better and have better attendance at school. Adults have better attitudes toward work, higher productivity, better problem-solving ability and more strength. Studies show reduced risk for heart disease and better weight control with breakfast eaters.Why do I need breakfast?After 10-12 hours without food, the body needs to break the fast (not eating while sleeping) and replenish glucose. Glucose is fuel for the body. It is needed for mental and physical work. Breakfast is a great meal to eat foods often lacking in typical diets, fruits and vegetables, whole grains and calcium-rich foods.Get it to go… at home.Many people don’t feel hungry or say they don’t have time to eat breakfast. Start with something light and take a nutritious snack with you for later in the morning. Many breakfast foods take only 1-2 minutes to fix and 5 minutes to eat. There are lots of foods that can be fixed and eaten on the way to work or school. Always try to include 3 food groups.To go ideas: • Dry cereal in a snack bag with a carton of milk or 100% fruit juice • Yogurt with granola and berries • Peanut butter spread on a tortilla, rolled around a banana • Make breakfast burritos on the week-end, freeze • Make homemade granola bars on the week-end. Eat with yogurt or milk and fruit • Leftovers from other meals. It doesn’t always have to be a traditional breakfast food

September 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 7

If you want to eat better for less,contact us



Cost CutterReady to eat breakfast cereal is expensive. Look for store brands, they are usually cheaper than name brands. Cereal in bags is usually cheaper than boxes. Avoid the toys and prizes, you are paying extra for them. Avoid pre-sweetened cereals, you are paying for the sugar. Add your own sugar at home. Also, be wary of cereals containing 100% of the vitamins and minerals, because you may be over-supplementing.

Food of the Month

SENIOR SENSEAs we age, we still need to maintain a healthy balanced diet. Activity levels decrease and therefore the amount of calories needed decreases, but the need for nutrients is still the same and even more critical to help prevent certain conditions like osteoporosis or the weakening of bones. Skipping breakfast or only eating two meals a day means that it will be more difficult to get in all the nutrients. Even if you don’t feel hungry, take time to eat breakfast. There are many foods that pack a nutritious punch and are great breakfast choices.

Whole grain toast, oatmeal, bran muffins, fresh fruit, fruit juice, vegetable sticks, tomato juice, lean meats, eggs, nuts, nut butters, low-fat or fat-free milk, yogurt, and cheese.

You don’t have to stick to traditional breakfast foods, eat what sounds good to you!

Oranges have become a breakfast staple all across the United States, but did you know that oranges have a rather mysterious past? It is known that oranges come from Asia and were grown and eaten

in China by 2500 BC, but there is a gap of several thousand years before the orange arrived in Europe and it is unknown how exactly it got there. Christopher Columbus brought oranges to the Americas, where they have been heavily cultivated since the early 1500s. In Florida, 9 out of 10 oranges are processed into juice and California produces the most eating oranges in the U.S., but half of the world’s orange juice comes from Brazil, making it the world’s largest producer of oranges.

Oranges are a great source of vitamin C and several other important nutrients. Oranges are a great way to jump-start your day. Here is a tasty smoothie that can be a quick breakfast or a light snack.

1 small can frozen orange juice1 cup skim milk1cup water1 tsp. vanilla¼ cup sugar

Blend in a blender. Serves 4


Orange Smoothie

References: Information adapted from Nibbles for Health, USDA Food and Nutrition Service, Tufts University Health and Nutrition Letter, March 2004, October 2003 Dr. Richter’s Fresh Produce Guide.

Marty says… Power Up!

Eating breakfast is like putting gas in your car. Without it, you can’t get very far. Here are some ideas to help you fuel up in the morning.

Quick QuesadillaMelt 1 ounce of shredded cheese on a tortilla, roll it up, and go.

NanaWaffSpread 1 T. peanut butter on a waffle and wrap around half a peeled banana.

Go Crunch GurtAdd ¼ cup granola to a 4 ounce serving of fruity yogurt.

Fun Food Facts

Kid’s ornerK

We’ve always known that a low-fat diet, along with high levels of physical activity and regular monitoring of food intake and body weight were the recipe for successful long term weight loss. Now a fourth factor has been identified-- eating breakfast. Why does eating breakfast help? Researchers aren’t sure, but it could be that starting your day in a healthy way leads to other healthy behaviors. There may also be a biological basis. Researchers have found a given number of calories eaten earlier in the day is more satisfying than the same number of calories eaten later in the day and the more calories eaten earlier in the day, the less calories eaten overall. Big breakfast eaters actually eat less than those who eat most of their calories in the evening. SO, after that brisk walk in the morning, enjoy a hearty healthy breakfast.

A Boost for BreakfastBreakfast Around the WorldChinaCongee is a thick rice soup with peanuts, dried or raw fish, gingko nuts, and ginger.

IndiaKhichri is made with a mixture of rice, lentils, and spices

TurkeyBread spread with molasses-colored siyah çam bali, or black pine honey.

AustraliaToast topped with either spaghetti or baked beans and bacon.

The NetherlandsGroene haring (green her-ring) are small fish lightly pickled in brine. They may be eaten by picking one up by the tail, holding it up over the head, and dropping it into the mouth.

The British IslesCommon breakfast foods include: bacon, sausage, grilled kidneys, eggs, grilled tomato, mushrooms, hot or cold cereal, various smoked fish, tea and coffee, and assorted buns. There is absolutely always toast.






This material was funded by USDA’s Food Stamp Program. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact your county social services office. Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Glen Whipple, Director, Cooperative Extension Service, University of Wyoming, Laramie, Wyoming 82071. Persons seeking admission, employment, or access to programs of the University of Wyoming shall be considered without regard to race, color, religion, sex, national origin, disability, age, political belief, veteran status, sexual orientation, and marital or familial status. Persons with disabilities who require alternative means for communication or program information (Braille, large print, audiotape, etc.) should contact their local UW CES Office. To file a complaint, write the UW Employment Practices/Affirmative Action Office, University of Wyoming, P.O. Box 3434, Laramie, Wyoming 82071 3434

“I use the Master Mix all the time, making many recipes from it. I like having it made up and the ease of using it. I save money making my own mixes and am eating healthier too. My family likes everything I have made from it.”

Uinta County Participant



Cent$ible Nutrition ProgramDept # 33541000 E, University AveLaramie, WY 82071-3354307-766-5375toll free 1-877-219-4646


To receive more information, contact a Cent$ible Nutrition Educator in your county:Albany 721.2571 Hot Springs 864.3421 Park 527.8560 Weston 746.3531Big Horn 568.2278 Johnson 684.7522 Platte 322.3667 Wind River ReservationCampbell 682.7281 Laramie 633.4383 Sheridan 674.2980 • Ethete 335.8243

Carbon 328.2642 Lincoln Sublette 367.4380 • Ft. Washakie 332.0470

Converse 358.2417 • Afton 886.3132 Sweetwater 352.6775 • Arapaho 856.3807

Crook 283.1192 • Kemmerer 877.9056x410 Teton 733.3087 En Español 1.877.356.6675Fremont 332.1030 Natrona 235.9400 Uinta 783.0579 State Office 1.877.219.4646Goshen 532.2436 Niobrara 334.3534 Washakie 347.4567

For information on how to apply for food stamps call 1.800.457.3659

Cook Once, Eat Twice-Dining out, as opposed to cooking at home is on the rise and is also one of the most noticeable changes in American eating habits. This change has raised some concerns about our diet quality. A study conducted by the USDA showed that meals served at home provided more essential nutrients than meals eaten out.

“I just don’t have time to cook every night.”How often have you heard yourself say that? If time is your biggest barrier, then “cook once, eat twice” may be the answer for you. By planning and preparing multiple meals at the same time you will save both time and money in the end. But more importantly you will be able to spend some quality time with your family by getting everyone involved.

Here’s how it works…Plan meals based around key foods prepared in larger amounts for use in one recipe the first night and an entirely different recipe within the next night or two. This is different from making large batches and eating leftovers.

Here are some quick and easy examples of “cook once, eat twice” to get you started, use your imagination to see how you can prepare your family’s favorites using the cook once eat twice method.ChickenMeal 1- Cook chicken breasts. Cover and refrigerate half. Top the other half with your favorite seasonings or sauce and serve.Meal 2- Slice the cold cooked chicken into strips and serve in a salad or in fajitas. Beef/PorkMeal 1- Cook a roast. Slice off the appropriate number of servings for one meal and then cube the rest.Meal 2- Prepare stew, stroganoff, or even a casserole.

October 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 8

If you want to eat better for less,contact us



Cost CutterEating at home instead of eating out will always save you money and prepar-ing “all in one bag” skillet meals ahead of time will set you up for quick meals any-time. To prepare “all in one bag” skillet meals: Freeze pre-cooked meat strips, pre-cooked pasta, beans and/or vegetables in a freezer qual-ity zip bag. Sauce can be made ahead and frozen with the rest of the items or made from CNP magic mix while the skillet meal is cooking, or add a can of cream soup. Heat to 165˚ F, and serve.

Food of the Month

SENIOR SENSECooking for one or two people can be hard if you are a new cook or if you are used to cooking for a large family, but it can be done! Try this simple meat sauce that you cook once and have for several different meals.

Beef Tomato Freezer MixServing size: 2 cup 1 lb. ground beef, extra lean 2 cup onion, chopped 4 cup green pepper, chopped 1 small garlic clove, finely chopped (may substitute ¼ teaspoon garlic powder) 8 oz. tomato sauce 4 cup ketchup 2 teaspoon salt 4 teaspoon pepper

Cook and stir beef, onion, green pepper and garlic in 8- inch skillet over medium heat until beef is brown; drain. Stir in remaining ingredients. Heat to boiling. Reduce heat, cover and simmer 10 minutes, stirring occasionally.Divide mixture into six freezer containers (about 2 cups each). Label with date and freeze up to 3 months.

References: Nutrition and Your Health: Dietary Guidelines for Americans, USDA 2000

Turkey Pasta Stir-Fry 1 cup cooked leftover turkey strips 1 pound package of pasta carrots and broccoli 2 garlic cloves canola oil soy sauce

Cook pasta according to package di-rections. Drain and toss with 2 T. soy sauce and 1 T. oil.

Slice carrots into long strips. Heat 1T. oil in pan. Add broccoli, carrots and garlic. Stir-fry until vegetables are cooked tender. Add turkey and stir fry another few minutes until warm. Toss with soy sauce to taste. Mix with pasta.

Although the Chinese were eating noodles as early as 3000 B.C., the Italians are credited with popularizing pasta as we know it today. That is why the names of the noodles are often Italian. Here is a little diction-ary of noodle terms.

Rotini - spiralFarfalle - butterflySpaghetti - a length of cordFettuccine - small ribbonsVermicelli - little wormsPenne - quillsZitti - bridegroomsLinguine - little tongues

Marty Says...You can help Mom or Dad get a healthy meal on the table. Here are some things you can offer to do:

% Give them ideas for meals and snacks

Set the table

6 Grate cheese

P Stir and measure ingredients

0 Tear lettuce for salad

K Clear the table

Keeping Planned overs

Safe

Kid’s ornerK

Increases physical fitness Helps build and maintain healthy bones, muscles, and joints Builds endurance and muscular strength Helps manage weight Lowers risk factors for cardiovascular disease, colon cancer, and type 2 diabetes Helps control blood pressure Promotes psychological well-being and self-esteem Reduces feelings of depression and anxiety......................................................................................................To get these health benefits, adults need a moderate amount of physical activity for a total of at least 30 minutes most days of the week, and children need at least 60 minutes per day.

HEALTH BENEFITS OF REGULAR PHYSICAL ACTIVITY

Divide your cooked food and immediately refrigerate the portion to be used for other meals. Use shallow containers to help cool the food faster. Remember to cover them tightly. Foods containing meat, poultry, seafood, eggs, dairy, and cooked rice and pasta should not be at room temperature for more than two hours. As a general rule, use the extra refrigerated food you cooked within one or two days. Freeze for longer storage. Thaw overnight in the refrigerator when you’re ready to use again, never thaw at room temperature. Reheat “planned overs” to a steamy hot 165˚ F.






This material was funded by USDA’s Food Stamp Program. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact your county social services office. Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Glen Whipple, Director, Cooperative Extension Service, University of Wyoming, Laramie, Wyoming 82071. Persons seeking admission, employment, or access to programs of the University of Wyoming shall be considered without regard to race, color, religion, sex, national origin, disability, age, political belief, veteran status, sexual orientation, and marital or familial status. Persons with disabilities who require alternative means for communication or program information (Braille, large print, audiotape, etc.) should contact their local UW CES Office. To file a complaint, write the UW Employment Practices/Affirmative Action Office, University of Wyoming, P.O. Box 3434, Laramie, Wyoming 82071 3434

“Before Cent$ible Nutrition, our nutrition was not very good. These classes have shown me many easy ways to increase the nutritional value of our meals. All this information has really improved our overall health.”

Big Horn County Participant



Cent$ible Nutrition ProgramDept # 33541000 E. University AveLaramie, WY 82071-3354307-766-5375toll free 1-877-219-4646





Crook 283.1192 • Kemmerer 877.9056x410 Teton 733.3087 En Español 1.877.356.6675Fremont 332.1030 Natrona 235.9400 Uinta 783.0579 State Office 1.877.219.4646Goshen 532.2436 Niobrara 334.3534 Washakie 347.4567


November 2004 Cooperative Extension Service Family and Consumer Sciences Vol. 7 No. 9

If you want to eat better for less, contact us



Cost CutterGround beef is a versatile easy-to-use meat. At the store, you may be tempted to buy “extra lean” ground beef which can be very expensive. Instead, buy regular ground beef and when you brown it, transferthe meat using a slotted spoon to a colander and rinse with hot water poured from a pitcher. Don’t use boiling water; it will overcook your meat.Also, be aware that sometimes meat labeled “hamburger” may have added fat.

Helpful Hints for Better HealthSugar, salt, and fat help to make our food taste good, however the USDA recommends eating all three in moderation. With all the pre-packaged foods available it can get challenging. Here are some ways to avoid excess sugar, salt and fat in your and your family’s meals.

Sugar Limit sweetened beverages such as soft drinks or fruit- fl avored drinks. Be aware that in some low-fat desserts, fats are replaced with sugars. Instead of buying cookies and cakes from the store, consider making your own, so you can control the sugar and fat. Buy cereal that is not pre-sweetened. Reduce the amount of sugar you add to coffee and tea.

Salt Look for “reduced sodium,” “low sodium,” or “no sodium” on the labels when purchasing processed foods. Cook rice, pasta, and hot cereals without adding salt, or reduce the amount in the recipe. Leave the salt shaker off the table. When eating out, avoid sauces and ask for salad dressings on the side.

Fat Choose reduced-fat, low-fat, or no-fat foods when possible. If you choose a higher-fat food, combine it with lower-fat foods. Choose broiled or roasted dishes with sauce on the side when eating out. Use healthier vegetable oils (olive or canola) rather than solid fats when cooking or baking at home.

SENIOR SENSE

References: Altering Recipes North Central Region Extension Publication #473, U.S. Institute of Medicine; Living in a Healthy Body, The StayWell Company, 1999, San Bruno, CA; Sowing the Seeds of Success, Cornell Cooperative Extension; 10 Steps to Good Nutrition, The University of Maine Cooperative Extension.

According to a recently published report from the U.S. Institute of Medicine, people (including seniors) should focus more on decreasing sodium and increasing potassium rather than drinking water.

Drinking water is still a very important part of a healthy lifestyle, but the study found that most people who simply drank when they were thirsty received plenty of liquids. People who are very physically active or outdoors in extreme heat or cold, need to pay particular attention to drinking enough fluids prior to feeling thirsty.

It is well documented that decreasing sodium intake is important, particularly in the prevention and control of high blood pressure. It is recommended that people ages 19 to 50 consume 1500 milligrams of sodium (approximately. ¾ teaspoon); ages 51 to 70, 1300 milligrams (slightly more than ½ teaspoon); and those over 70, 1200 milligrams (½ teaspoon). More than 95% of American men and 75% of American women exceed these limits.

While Americans consume far too much sodium, we consume far too little potassium. Potassium is an electrolyte that helps regulate the pH balance of the body’s fluids and helps control blood pressure. A general recommendation is to consume 4,700 milligrams of potassium each day. Some good sources in addition to bananas include leafy greens, citrus fruits, dried apricots, cantaloupe, avocados, and dried beans.

Changing ingredients and cooking methods makes a difference with this recipe. Using less meat provides an adequate 3-ounce cooked serving (instead of 5 ounces).

Original Revised2 lbs. 85% lean ground beef 1 ½ lbs. 85% lean ground beef ½ cup chopped onion ½ cup chopped onion2 eggs 2 egg whites¼ cup milk ¼ cup skim milk½ cup rolled oats ½ cup rolled oats½ tsp. allspice ½ tsp. allspiceSalt and pepper to taste Omit salt or reduceButter for frying 1 tsp. oil (omit butter)

In a large bowl mix all ingredients except oil. Shape into 12 meatballs. Place on broiler pan or shallow baking pan sprayed with nonstick cooking spray. Bake at 325˚Fahren-heit until browned; or cook in skillet in 1 teaspoon canola or olive oil. Serve with rice, pasta, or potatoes.

Yield: 6 servings.

grandma’s meatballs

Kid’s ornerKHey Kids,Here is a great recipe to try with your parents. Remember to have them help you cut the potatoes and use the oven.

Oven Fries4 baking potatoesCooking spraySeasonings

Scrub 4 raw baking potatoes. Cut the potatoes into 1/4-inch slices, leaving the skin on. Spray a baking sheet with nonstick cooking spray. Place potatoes in a single layer on the baking sheet. Sprinkle lightly with salt or other seasonings. Bake at 450˚ Fahrenheit for 15 to 20 minutes. Makes 8 servings.

Variety: The Spice of LifeIf the words “physical activity” send you into hiding, it is time to face your fear and replace it with reality. Physical activity doesn’t mean drudgery or pain. It means getting up and moving. Physical activity can be as simple as a ten-minute walk or as rowdy as an afternoon of community sponsored athletics. The best physical activity is the one fun and appropriate for you to do.

Here are a few things to consider: If you have heart disease, high blood pressure, diabetes, joint problems, or other pre-existing conditions that may need to be monitored, consult your healthcare provider. Start at a slow comfortable pace and gradually build up to a heartier pace. This will help you avoid injury. Don’t limit yourself to one activity. Switching activities can

keep you stay refreshed, interested, and motivated to continue.

Remember: Old way – No pain, No gain. New way – Have fun!

Fun Food Facts

Typical proportions in baked products:f ⅓ to 1⅓ cups sugar per 1 cup of flourY ¼ to ½ cup fat per cup of flourA ¼ to ½ teaspoon salt per cup of flourWhat does it do?Sugar increases browning, tenderizes, causes a product to spread, and adds sweet-ness.Fat improves flavor, increas-es tenderness, and makes a product more palatable.Salt improves flavor and im-proves the texture in bread by slowing yeast fermentation.

October Newsletter Correction:

Beef Tomato Freezer MixServing size: ½ cup 1 lb. ground beef, extra lean ½ cup onion ¼ cup green pepper chopped 1 small garlic clove, finely chopped (may substitute ¼ teaspoon garlic powder) 8 oz. tomato sauce ¼ cup ketchup ½ teaspoon salt ¼ teaspoon pepper






This material was funded by USDA’s Food Stamp Program. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To fi nd out more, contact your county social services offi ce. Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Glen Whipple, Director, Cooperative Extension Service, University of Wyoming, Laramie, Wyoming 82071. Persons seeking admission, employment, or access to programs of the University of Wyoming shall be considered without regard to race, color, religion, sex, national origin, disability, age, political belief, veteran status, sexual orientation, and marital or familial status. Persons with disabilities who require alternative means for communication or program information (Braille, large print, audiotape, etc.) should contact their local UW CES Offi ce. To fi le a complaint, write the UW Employment Practices/Affi rmative Action Offi ce, University of Wyoming, P.O. Box 3434, Laramie, Wyoming 82071 3434

“I looked through the cookbook and am very impressed! Especially with the Master Mix... no more takeout pizza for us! I got so many great ideas for shopping, meal planning, items to have on hand, and some great simple recipes. Thanks so much. The program has really helped.” Cent$ible Nutrition Program Graduate



Cent$ible Nutrition ProgramDept # 33541000 E. University AveLaramie, WY 82071-3354307-766-5375toll free 1-877-219-4646





Crook 283.1192 • Kemmerer 877.9056x410 Teton 733.3087 En Español 1.877.356.6675Fremont 332.1030 Natrona 235.9400 Uinta 783.0579 State Offi ce 1.877.219.4646Goshen 532.2436 Niobrara 334.3534 Washakie 347.4567


CNP Newsletters 2004 (English)

Documents

Transcript of CNP Newsletters 2004 (English)