CNP Newsletters 2009 (English)

January 2009 Vol. 12, No. 1

Cent$ible Nutrition NewsH e l p i n g F a m i l i e s E a t B e t t e r F o r L e s s

A Cent$ible Nutrition educator can show you how to: • save time and money • prepare tasty meals • keep food safe • invest your food dollars in the best nutritional choices • For more information, please call 1-877-219-4646.

Participants receive a free Cent$ible Nutrition Cookbook plus many other items including: • computerized diet analysis • grocery list pad • menu planner • cutting board • refrigerator thermometer

The price of food continues to rise. However, you can still save money at the grocery store, especially if you are willing to plan ahead.

Cooking from scratch is a great place to start. It can drastically reduce your overall food bill and improve the health of your family. For example, by using the Magic Mix recipe shown on this page and the soup recipe on the inside page, you can make potato soup for about one-third the cost of buying pre-made soup. Cream-of-Anything Soup allows for creativity and can be changed according to what vegetables you have on hand or are on sale.

Another way to save money is to purchase products when they are on sale and store them in your pantry or freezer. For example if chicken is on sale, buy extra, divide into meal-size portions, wrap in freezer wrap and stock your freezer. Then when you want to use a chicken recipe you can use what you have on hand. Always thaw frozen meat in the refrigerator rather than letting it sit out on the counter.

By planning ahead, cooking from scratch, and stocking up when foods are on sale you can lower your grocery bill.

Feeling the Squeeze at the Supermarket

If you want to eat better for less, please contact us for

more information at:

1-877-219-4646

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The Cent$ible Nutrition Magic Mix is an all-purpose milk-based mix, containing nonfat dry milk powder, flour, and canola oil. It can be made ahead of time, stores easily, and is used to make a variety of recipes. Magic Mix can stretch your food dollars, so enjoy using it in the recipes on the next page.

Magic Mix4 cups nonfat dry milk powder1 cup flour1/3 cup canola oilPut ingredients into large bowl and mix until it looks like coarse cornmeal. Refrigerate in tightly covered container.For a medium white sauce, mix 1/2 cup of Magic Mix with 1 cup of water and heat through in a saucepan (makes 1 cup).

Magic Mix

FEATURED RECIPE

Magic Mix Recipes

Cent$ible Nutrition Cookbook • www.cfsan.fda.gov • www.extension.org • www.eatright.org • www.webmd.com

SENIOR SENSE

Calcium helps keep your bones healthy and reduces your risk of osteoporosis, a disease of weakened bones. For men and women over age 50, calcium needs increase 20 percent to about 1,200 milligrams per day or 4 cups of milk or yogurt.

Milk is a good source of calcium. If it is a problem to keep liquid milk on hand, try nonfat dry milk. When you prepare recipes with milk try using nonfat dry milk and water. Or, to boost your calcium, add some nonfat dry milk powder to casseroles, meat loaves, or cream-based soups during cooking.

Mix It Up with Nonfat Dry Milk

Cream-of-Anything Soup

4 cups water or mix of water and chicken broth2 cups Magic Mix1 teaspoon salt

Combine ingredients in saucepan and stir over medium heat until slightly thick.Add 1 to 3 of your favorite herbs and spices. Use about 1 tablespoon of fresh herbs or 1 teaspoon of dried.

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Quick Tip:To replace ¼ cup liquid milk

in a recipe, mix together the following:1 Tbs dry milk1 tsp dry milkenough water to make ¼ cup

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Add one or more of the following (chopped and cooked):

3 carrots1 package frozen broccoli and 1 cup grated cheddar cheese3 potatoes and 1 tablespoon onionOr your favorite cooked vegetable. Serves 6

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Vanilla Pudding

¼ cup sugar2 cups Magic Mix2 cups water1 teaspoon vanilla

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In medium saucepan, stir sugar, Magic Mix, and water over medium heat until mixture starts to boil. Remove from heat. Add vanilla and beat until smooth. Cover, cool, and serve. Serves 4

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PHYSICAL ACTIVITY

Kids’ ornerK

Pasteurized Milk is the Way to Go

Milk and milk products provide many health benefits. Even so, raw milk can contain dangerous microorganisms that pose serious health risks to you and your family.

Raw milk is milk from cows, sheep, or goats that has not been pasteurized. Pasteurization is a process to kill harmful bacteria by heating milk to a specific temperature for a set period of time. Raw, unpasteurized milk can carry dangerous bacteria such as Salmonella, E. coli 0157:H7, and Listeria, which are responsible for causing serious food borne illnesses and even death.

Keep drinking milk but make sure it is pasteurized milk.

With the cold weather outside, consider signing up for a dance class. Ballroom, swing, tap, or line dancing may be just what you need to start out the year with health, fitness, and fun in mind. If you prefer to dance on your own, put on your favorite music and move to the beat. Dancing gets your heart pumping and your body moving to improve your health.

More and more research shows that fitness is directly related to health. By choosing to move by dancing or another activity, your body will benefit with more conditioned muscles, strong bones, healthy joints, increased flexibility, a healthier heart, and a sharper mind.

Enjoy your next spin around the dance floor knowing you are taking steps to benefit your heart.

This dip is a good source of calcium and fiber with yogurt, fresh fruits and vegetables. It is a Cent$ible Nutrition Program favorite among kids!

Dip into a Yummy Treat

How about a Dance?

Peanut Butter Yogurt Dip1 cup nonfat plain yogurt1 teaspoon vanilla¾ cup peanut butterSlices of your favorite fruits or vegetables

In a bowl, combine yogurt, vanilla, and peanut butter. Mix well. Serve with fruits and vegetables.

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This material was funded by USDA’s Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, in Wyoming call 800-457-3659 or contact your local social services office. In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3272 (voice) or (202)720-6382 (TTY). USDA is an equal opportunity provider and employer.

“My husband and I do not drink lots of milk. Since taking the Cent$ible Nutrition classes, I add dry milk to my dry ingredients to increase our calcium intake.” ~ Cent$ible Nutrition Participant

For more information about the Cent$ible Nutrition Program and how to participate in classes, please call the state office at 1.877.219.4646, or en Español at 1.877.356.6675, or your local Cent$ible Nutrition Educator in your county:

Albany 721.2571 Goshen 532.2436 Park 527.8560 Wind River ReservationBig Horn 765.2868 Hot Springs 864.3421 Platte 322.3667 • Main office 332.1030

Campbell 682.7281 Johnson 684.7522 Sheridan 674.2980 • Ft. Washakie 332.0470

Carbon 328.2642 Laramie 633.4383 Sublette 367.4380 • Arapahoe 856.4998

Converse 358.2417 Lincoln Sweetwater 352.6775 • Ethete 332.2581

Crook 283.1192 • Afton 885.3132 Teton 733.3087Fremont • Kemmerer 877.2091 Uinta 783.0579• Lander 332.1030 Natrona 235.9400 Washakie 347.4567• Riverton 857.3660 Niobrara 334.3534 Weston 746.3531

For information on how to apply for supplemental nutrition assistance, please call 1.800.457.3659.

Cooperative Extension ServiceFamily & Consumer Sciences

Cent$ible Nutrition ProgramDepartment 33541000 E. University AveLaramie, WY 82071877-356-6675 en español307-766-53751-877-219-4646 (toll free within Wyoming)Web site: www.uwyo.edu/centsible

February 2009 Vol. 12, No. 2




You have probably seen different labels on meat products at the grocery store. What do they mean?

Certified means that the USDA’s Food Safety and Inspection Service has determined the class, grade and other characteristics for that meat product.

No hormones on beef means the USDA has proof that no hormones were used in raising the animals. Hormones are not allowed in raising hogs or poultry. If the label “no hormones” is used on pork or poultry, it must be followed by “Federal regulations prohibit the use of hormones.”

Natural indicates there must be no artificial ingredients or added color and it must be not be processed very much. No antibiotics labels on red meat and poultry ensure that the animals were raised without antibiotics.

Free range or free roaming on poultry mans the birds have been allowed access to the outside. Fresh poultry is poultry that has never had an internal temperature below 26°F, or has never been frozen. Frozen poultry has been frozen to 0°F or below.

Organic labels are determined by the percentage of organic ingredients in the product. For something to be considered organic it cannot be produced using non-organic methods. Products labeled “100% organic” cannot have any synthetic ingredients, organic means not more than 5% can have synthetic or nonorganic ingredients, and “made with organic ingredients” means that at least 70% of the ingredients are organic.

Food Labels on Meat



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This recipe can save you time and money. Inside you will find recipes that use the Master Meat Sauce.

Master Meat Sauce

4 pounds lean ground beef1 medium onion, minced6 ounces tomato paste plus 6 ounces water, or 1 can tomato soup15 ounces tomato sauce1 teaspoon garlic powder1 teaspoon salt

In large skillet or sauce pan, brown meat; drain fat.Add remaining ingredients. Simmer 20 to 30 minutes. Add more water or tomato juice to thin if necessary.Immediately place 1 cup portions in freezer-quality, resealable plastic bags. Label and freeze.

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Master Meat Sauce

FEATURED RECIPE

Master Meat Sauce Recipes

Cent$ible Nutrition Cookbook • www.fsis.usda.gov • www.kidshealth.org • www.webmd.com • http://www.fsis.usda.gov/Fact_Sheets/Meat_&_Poultry_Labeling_Terms/index.asp; accessed on November 26, 2008 • United States Department of Agriculture, Agriculture Marketing Service, National Organic Program, Organic Labeling and Marketing Information, and Organic Production and Handling Standards, April 2008 • ConsumerReports.org, Food labels can be misleading, http://www.consumerreports.org/cro/food/diet-nutrition/organic-products/organic-products-206/food-labels-can-be-misleading/index.htm; accessed on December 10, 2008.

SENIOR SENSE

Physical activity is great for your body and brain. Research shows that senior citizens who walk regularly perform better on memory tests than less active seniors. Actually, as seniors

age the walkers show far less decline in mental abilities than the non-walkers.

Walking is also beneficial because it helps build muscle strength, endurance, flexibility, and agility. It can also improve heart function.

Go take a walk and enjoy the mental and physical benefits.

Let’s Take a Walk

ChiliAdd 2 to 3 teaspoons chili powder to two 16-ounce cans drained kidney beans (or 4 cups cooked beans) and two cups Master Meat Sauce. Heat through.

Mini PizzasAdd 1 teaspoon Italian seasoning or oregano and a dash of pepper to 1 cup Master Meat Sauce. Spoon 2 tablespoons over half a bagel, English muffin, or slice of whole-wheat bread. Sprinkle with 1 tablespoon mozzarella cheese. Broil 2 to 3 minutes until cheese starts to brown.

Sloppy JoesAdd 1 tablespoon vinegar, 1 tablespoon brown sugar, and ¼ cup ketchup to 2 cups Master Meat Sauce. Heat. Serve on whole-wheat hamburger buns.

Pasta FagioliMix one 16-ounce can chili beans and 2 cups cooked, drained whole-grain macaroni with 1 cup Master Meat Sauce. Add ½ cup grated cheese.

Use the Master Meat Sauce recipe on the front page to make these recipes.

PHYSICAL ACTIVITY

Kids’ ornerK

Keeping Meat Safe

When working with meat, keep it safe from selection to preparation and serving. Proper food handling prevents food borne illness. When shopping, check the expiration date. Put meat in the grocery cart last in a plastic bag separate from other foods. Once home, make sure the refrigerator is set for 40°F and the freezer is set to 0°F or below. When you are ready to prepare the meat, thaw it in the refrigerator rather than on the counter. And when cooking, use a meat thermometer to ensure the correct internal temperature is reached.

Starting a fitness routine is not hard. The hard part is sticking to it. Getting distracted by other things going on in your life, losing enthusiasm, and simply giving up are common reasons that keep a fitness routine from becoming a habit.

Before throwing in the towel consider the following suggestions. Try different activities so you do not get bored with the same routine. Work out with another person. Reward yourself along the way. Make exercise a part of your day and put it on your schedule.

Be aware of your progress. Notice when you are sleeping better, thinking more clearly, having more energy, and even hearing from your doctor that your cholesterol, blood

pressure, and bone health are improving. You might even find your clothes fit better.

Instead of bringing Valentine candy and cookies for a school party, consider preparing a “red” heart-healthy snack tray. Try serving blood oranges, red or pink grapefruit, red grapes, apple slices, strawberries, raspberries, and pomegranates.

Happy Valentine’s Hearts

Sticking To It


A client reported saving about $50 by planning menus and preparing more food from scratch. She found out “cooking from scratch” was not so hard using the Cent$ible Nutrition Program cookbook. The recipes made it easy!










March 2009 Vol. 12, No. 3




Healthy breakfasts refuel your body and jump-start your day. By selecting healthy options that fit your lifestyle and tastes, you can start your day in a positive way.

Breakfast lays the foundation for lifelong health benefits. People who eat breakfast are more likely to consume more vitamins and minerals and less fat and cholesterol. They also are able to think better and be more productive.

A healthy breakfast should include a variety of foods, such as whole grains, low-fat protein or dairy foods, and fruit. Including complex carbohydrates, protein, and a small amount of fat helps you have a nutrient-packed start to the day and feel full throughout the morning.

Listed below are breakfast ideas packed with fiber, calcium, and other important nutrients your body and brain need:

Oatmeal with a sprinkle of brown sugar, a few nuts, and lowfat milk

Multigrain pancakes with banana slices and a cup of hot cocoa

Nonfat vanilla yogurt with dry cereal and fruit

Whether you choose traditional foods such as yogurt, whole grain muffins, or ready-to-eat cereal or less traditional foods such as leftover pizza or a fruit smoothie, you can get the nutrients and energy needed to start your day out right.

Break the Fast



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Save money by getting up earlier! With just fifteen minutes you will have time to make a simple, healthy breakfast. Whip up some buttermilk pancakes or make a yogurt parfait. How about scrambled eggs with green peppers and onions? Or maybe a grapefruit and whole-wheat toast with peanut butter sounds good to you.

The decision to sleep in and then go through a drive-through or grab a doughnut on your way to work can be costly to your pocketbook and your health.

Rise ‘n Shine

Quick Tip:Remember to refrigerate

leftover pizza within 2 hours.

FEATURED RECIPE

Homemade Granola

Cent$ible Nutrition Cookbook • www.mayoclinic.com • www.eatright.org • www.webmd.com • www.ag.ndsu.edu

SENIOR SENSE

Eating a healthy breakfast can help boost brain power. Unlike muscles, the brain cannot store energy, so it needs to be refueled often. In addition, choosing a variety of vegetables and fruits can help with memory and thinking ability.

Along with healthy eating, try learning a new hobby, reading books, doing puzzles, or other brain-stimulating projects. These activities can increase blood flow and strengthen the connections (synapses) between nerve cells in the brain.

Brain Power

Ingredients:

6 cups old-fashioned rolled oats2 cups wheat bran½ cup chopped almonds½ cup flake coconut (optional)¼ cup sunflower seeds½ canola oil1 cup honey1 tablespoon vanilla1 cup dried fruit (optional)

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Quick Tip:This recipe can also be

made in an electric skillet.

By making this granola recipe from scratch, you save money and create a healthy, high-fiber option for breakfast.

Directions:

In a large bowl, combine all dry ingredients, except dried fruit.Combine oil, honey, and vanilla in a saucepan and heat slightly.Pour oil mixture over dry ingredients; mix thoroughly.Transfer to baking pan, either one 12x18-inch or two 9x12-inch baking pans.Bake at 300 degrees F. about 50 minutes, stirring every 10 to 15 minutes until lightly toasted throughout.After removing from the oven, mix in dried fruit while mixture is still warm. Cool, stir, and store in airtight container.

Makes approximately 30 ½-cup servings.

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PHYSICAL ACTIVITY

Kids’ ornerK

First In, First Out

Food storage is an important part of food safety and quality. Check cereal packages for use-by dates so you can use the cereal before it gets stale. The actual food package should look fresh and be without dust, cuts, or rips.

Once home put cold items like milk, yogurt, and eggs in the refrigerator. To be safe, your refrigerator should be 40°F or less.

Store dry staple foods like cereal and mixes in unopened packages or in airtight containers in a cool cabinet. Rotate foods so the newest ones go to the back and those you have had the longest move to the front to be used next.

Experts may disagree on the best time of day to exercise, but they agree that regular physical activity is important for good health. Consider making morning physical activity part of your daily routine. If you want to maintain the routine, odds are in your favor if you do it first thing in the morning. Other events throughout the day will not stop your plans to keep your schedule.

Early morning physical exertion can help you feel energized for the day and can give you a jump start. It may also improve your mood and help you to make healthy choices throughout the day.

If you have trouble finding time, set your alarm clock 30 to 60 minutes earlier and make daily physical activity a priority for your health.

Cereal is popular for breakfast and can provide vitamins, minerals, and fiber. Adding milk, yogurt, or fruit increases the nutritional value. Cereal can also be a healthy snack. Caution: Some cereals are more like candy. Try to choose cereals that include whole grains, are low in sugar and are not sweetened with sugar substitutes.

Cereal – It is Not Just for Breakfast

Good Morning to Physical Activity


“I have saved $200 this month. I am shopping only once a week and make lists and stick to them. Reading the unit price and comparing the brands has made a large savings. I have also quit thawing meat on the counter.” ~ Cent$ible Nutrition Program Participant










April 2009 Vol. 12, No. 4




Family dinners are a great time to develop healthful nutrition habits. According to a recent study in the Journal of the American Dietetic Association, children who eat dinner with their family consume more fruits, vegetables, and milk than children who do not eat with their family. Research also shows that people drink less pop and eat less fat when they eat together as families.

Another study found that older kids benefit from family meal times because they feel accountable when they sit down with their parents for a meal on a regular basis. They learn about the give-and-take of conversation and respecting others, especially if the television is turned off. Eating family meals can actually help kids say no to drug and alcohol use. Dinner is a great time for parents to check in with their kids and see how things are going.

Although families can be pulled in many different directions, it is important to make mealtime together on a regular basis a priority. Putting menu planning into practice helps achieve this goal. By creating a menu plan and a grocery shopping list for the week, getting the groceries, and dividing up the cooking responsibilities, you will be on your way to having family meals throughout the week.

It Is Time for Dinner!



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Getting children to eat vegetables and try whole grains may be easier if you include kids in planning and preparing meals. By including them, they are more likely try new foods and recipes. This saves you money since you will not be throwing away food that children are not willing to try. By being included in everything from shopping to setting the table or even suggesting meal ideas, kids feel good about themselves and learn about different foods and healthy eating at the same time.

Kids in the Kitchen

FEATURED RECIPE

Baked Potato Bar

www.ActionForHealthyKids.org • www.eatright.org • www.uwyo.edu/winwyoming • www.medicinenet.com • www.minnesota.publicradio.org

SENIOR SENSE

Did you eat the recommended amounts of fruits and vegetables today? Were you physically active today?

Do you think your children or grandchildren noticed?

Children learn eating and physical activity habits from their role models such as parents, grandparents, older siblings, and other caregivers. Whether you realize it or not, role modeling may be the most effective way for children to learn to enjoy eating healthfully and being active.

You and Your Shadow

Ingredients:

4 medium potatoes (russet work well)1 teaspoon canola oil (optional)

Optional toppings:1 cup shredded, low-fat cheddar cheese½ cup low-fat sour cream4 chopped green onionsBlack pepper2 cups broccoli florets, steamed 4 strips crisp turkey bacon, broken into bits Mushroom slices, cooked½ cup salsa1 cup canned or cooked black beans, rinsed and drained

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Let each family member create their own supper from scratch with this fun recipe. It will be tasty and add a little extra fiber, too.

Directions:

Preheat oven to 400°F.Prick potatoes with a fork. (Optional: rub skins with oil.)Bake potatoes until easily pierced with a fork for about 50-60 minutes.Slice potatoes open and let each person select their own toppings.

Makes 4 servings.

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PHYSICAL ACTIVITY

Kids’ ornerK

Family Hamburger Night Cooking

If you serve burgers at home, make sure they are thoroughly cooked. The only way to be sure is with a thermometer. Looking to see if the meat is not pink does not ensure doneness. The hamburgers should be cooked to 160°F. If the hamburger is not done and you have to cook it longer, wash the thermometer before you test the meat again to prevent cross contamination.

Always thaw frozen hamburger meat in the refrigerator rather than on the counter.

When you notice your child or other children being good or doing something well you may be tempted to reward them with a sweet treat. This is not a good idea because it can encourage children to eat when they are not hungry or eat too much food high in added sugar and fat.

Instead, plan ahead with a list of activities for celebrations and rewards. These could include having a friend come visit, playing outside, dancing to favorite music, or playing a game. Or, have children earn points towards a special activity. By doing so, kids will learn to celebrate in fun, active ways rather than heading to the candy dish.

Good dental health begins at birth. To avoid tooth decay, do not put a baby to bed with a bottle of formula, juice, or milk. These fluids contain sugar, so when they pool around teeth they can cause serious tooth decay.

Teeth for Life

Candy for a Reward. . . . . Not!


“My health improved from reading labels and making more meals from scratch. I ate out less and used less pre-packaged meals. My knowledge of kitchen tools and their uses increased.” ~ Cent$ible Nutrition Program Participant










May 2009 Vol. 12, No. 5




The American Institute for Cancer Research has guidelines to help prevent cancer. One guideline is to achieve a healthy weight. To help do this, each time you have a meal, fill your plate two-thirds full of plant foods such as vegetables, fruits, whole grains, and beans.

By choosing healthy foods and drinks instead of those high in sugar and fat you can avoid foods with excess calories and few nutrients. Some foods contain more calories ounce-for-ounce than others. These are “energy-dense” foods. Many energy-dense foods are processed with added fat and sugar. For instance, 3½ ounces of apple pie contains about 350 calories compared to 3½ ounces of fresh apple with approximately 52 calories. The difference in processing is huge when you look at fat content: The apple pie has almost 100 times more fat than raw apple because a raw apple is almost fat free. The fresh apple also has more fiber than apple pie. By selecting less-processed, nutrient-rich foods, you can eat more food but consume fewer calories while getting better nutrition. What a deal!

Another recommendation is to be physically active. Along with promoting a healthy weight, research shows that activity can help in the prevention of cancer. Regular activity can help keep hormone levels in balance. This is important because having high levels of some hormones can increase cancer risk. Physical activity may also strengthen the immune system and keep the digestive system healthy.

Taking Care of You!



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Beans are low-fat, cost-effective, nutrient-packed foods filled with fiber, protein and phytochemicals. Phytochemicals are elements in foods that can help protect the body from heart disease and some cancers. By eating more legumes and beans, you can save money and be healthier. The American Institute for Cancer Research recommends eating red, black, pinto, navy, garbanzo beans, and split peas, and lentils. To save money and increase your nutrient “punch,” use beans to replace or extend meat each week.

Beans, beans, beans

FEATURED RECIPE

Whole-Grain Pancakes

www.foodandhealth.com • www.eatright.org • www.aicr.org

SENIOR SENSE

Healthy people come in all shapes and sizes. Therefore, there is no such thing as the “perfect body” when it comes to being healthy.

Regardless of your own personal body shape, you can live a healthful lifestyle. Take the time to assess your health habits, enjoy healthy foods and physical activity daily, and get regular checkups to reduce your risk of health problems.

Enjoy Being You!

Ingredients:

¾ cup all-purpose flour¾ cup whole wheat flour½ cup wheat germ2 teaspoons sugar1 teaspoon baking soda¼ teaspoon salt1½ cups low-fat buttermilk½ cup orange juice1 egg1 teaspoon vanillaCanola oil sprayPureed fruit sweetened with juice or jam for topping

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Try these pancakes for a healthy start to your day.Directions:

Mix dry ingredients together.In a smaller separate bowl, mix liquid ingredients except jam.Add liquid ingredients to dry ingredients and stir just until combined.Spray griddle with oil spray and heat on medium heat until hot.Pour batter on griddle to form pancakes.Turn pancakes when tops are covered with bubbles and underside is cooked.Cook 2 minutes more or until golden. Serve with fruit or jam.

Serves 4, 3 pancakes per serving.

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PHYSICAL ACTIVITY

Kids’ ornerK

How to Wash Produce

As you eat more nutrient-rich plant foods, keep food safety in mind. Wash all produce with water. Do not use soap, special cleaners or commercial rinses. Stick with clean water.

Rinse all produce – even those with inedible peels – such as bananas and melons. Bacteria on the surface can be transferred inside by a knife. With sturdier produce such as melons, use a brush to wash the outside.

When you grab some candy or chips, are you really hungry or just bored, tired, or stressed? Try one of these instead:Bored?

Tackle a task! Clean your garage…organize your closet…iron clothes. There is more than enough to do!Walk the dog.Go bowling.

Tired?Stand up and stretch.Go for a wake-up walk. Take a brainstorm break. Go outside and breathe deeply.Take a nap.

Stressed?Breathe slowly and deeply.Pour a big glass of cool water. Drink it slowly. Listen to music.Call or write a friend.Read a book.Dance!

Then ask yourself, “Am I still hungry?” If yes, have a small snack and do not multi-task. Instead, focus on what you are eating. Think how good it feels to eat food when you are hungry for food – not eating to avoid an emotion.

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Kids generally have a good sense of their own hunger and fullness. Give plenty of healthy food options and they will

make a healthy choice. Let toddlers feed themselves things like baked potato strips or peach wedges. Allow them to stop eating when they are full.

Eating Habits Start Young

What To Do When You Are Bored


“I have saved by making menus and making my own baking mixes. I also learned about safety, especially about not putting cans in the refrigerator or thawing foods on the counter.”

~ Cent$ible Nutrition Program Participant










Summer 2009 Vol. 12, No. 6




With the warmer weather and fun summertime activities you may be looking for meals to get you in and out of the kitchen quickly. Recipes that do not heat up the kitchen may be just what you need.

Begin with plenty of fresh fruits and vegetables. Try different kinds of berries, peppers, corn, and melons. If you are on the adventurous side, add basil, chives, or other seasonal herbs for additional flavor. Summer is a great time to create a salad with your favorite flavors, colors and textures. Stock your pantry with a variety of quick-to-fix foods that you can add to a salad or serve as a side dish. These include whole-grain pasta, brown rice, and beans.

Consider grilling rather than heating up the oven and the kitchen. Try a new marinade on chicken or a different variety of fish. The grill is a great place for zucchini slices, corn on the cob, and peach halves. When your grill is already fired up, go ahead and cook tomorrow’s supper. For example when grilling tonight’s chicken kabobs, put on extra chicken, so it can be used with a grilled chicken caesar salad tomorrow.

Enjoy the adventure of creating quick and healthy summer meals!

Quick Summertime Meals



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Popsicles or frozen dairy treats may sound especially good these days. Save money by making your own! Adding fruit to your yogurt will change the flavor and increase the nutrition. Create your own favorite version.

12 ounces vanilla or fruit yogurt1 large ripe banana2 handfuls of ripe strawberries

Cut fruit into chunks. Put fruit and yogurt into blender or resealable plastic bag and puree. Ladle the puree into ice cube trays and cover with plastic wrap. Poke small spoons or Popsicle sticks through the wrap into each cube and freeze. Makes one tray.

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DIY Frozen Yogurt Pops

FEATURED RECIPE

Black Bean Salad

www.eatright.org • www.ehow.com • www.about.com

SENIOR SENSE

What do summertime foods like grapes, kiwi, corn, and spinach have in common?

They contain compounds called lutein and zeaxanthin, which may be helpful in preventing cataracts and macular degeneration, both of which affect the eyes.

Lutein is found in egg yolks, kiwi, broccoli, and spinach. Zeaxanthin is in citrus fruits and corn.

Eat plenty of fruits and vegetables daily to take care of your eyes and the rest of your body.

Keeping an “Eye” on Fruits and Vegetables

Ingredients:

1 can (15 ounces) black beans, drained and rinsed (or 2 cups cooked beans)1 can (12 to 16 ounces) whole kernel corn, drained or about 1 ½ cups thawed frozen corn1 green or red pepper, chopped3 tablespoons finely chopped sweet onion¼ teaspoon oreganoDash garlic powderDash ground cayenne pepper, or to taste½ cup low-fat Italian salad dressing

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Here is a recipe for a yummy salad to stir up in a jiffy for supper or a neighborhood barbeque. The black beans are a great source of protein and fiber. They also promote a healthy digestive tract and can help maintain healthy blood sugar levels.

Directions:

Combine beans, vegetables, and seasonings.Pour dressing over bean mixture; toss well.For more flavor, refrigerated at least 1 hour before serving.

Serves 6.

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PHYSICAL ACTIVITY

Kids’ ornerK

Grilling Safely

Keep foods safe when cooking on the grill. First, keep your grill clean. Before warming it up, scrub it with hot, soapy water. Just like defrosting meat in the refrigerator, it is wise to marinate meat in the refrigerator. Do not reuse marinade for basting; save and use some of the fresh, unused marinade.

Wash cutting boards and utensils in hot, soapy water and as always, wash your hands.

Use a meat thermometer, just like when cooking indoors. Cooking foods to the proper internal temperature makes them taste better and safer to eat.

While it is important that physical activity be a part of everyone’s daily routine, research shows that when children reach their teenage years they are less physically active. Although many kids are busy with activities, it does not mean that they are getting enough physical activity. To help your teenager be more active and stay fit this summer here are some ideas for teens:

Hang up the phone. Get together with friends in person and take a walk.

Turn off the television. Try something new like in-line skating, hiking or dancing.

Turn off the computer. Get up and go explore the outdoors or sign up for a community summer sports team.

Volunteer for a community service project, such as a community garden, home-building project, or community clean-up.

Kids love finger foods, fresh air, games and freedom from the normal routine. So how about a breakfast,

lunch, or dinner picnic? Enjoy the opportunity to spend time with your family in the great

outdoors.

How About a Picnic?

Movin’ with Teens


“Cent$ible Nutrition classes helped me to cook from scratch instead of buying microwave meals. I am also drinking 2% instead of whole milk.”











September 2009 Vol. 12, No. 7




A healthy lifestyle and diet are your best defense against heart disease. Making heart healthy choices is about having a plan. Waiting until the last minute to decide what to eat or when to be physically active can set you up for failure. Prepared dinners, fast-food restaurants, and junk food may sound appealing, but these choices are generally high in fat, salt, and sugar.

Selecting foods full of vitamins, minerals, fiber and other nutrients will benefit your heart and health. A variety of nutrient-rich fruits and vegetables can help control weight and blood pressure. Whole-grain foods contain fiber that may help lower cholesterol. The American Heart Association also recommends eating fish at least two times per week. Recent research indicates that eating fish rich in oils with omega-3 fatty acids, such as salmon and trout, may lower your risk of heart disease. Also, select low-fat dairy products and use liquid vegetable oils in place of shortening. By choosing to eat in a healthful way, food can be powerful preventative medicine.

Make a plan for having heart healthy meals this week. Look in your cupboard, refrigerator, and freezer and make a list of what you need at the grocery store. With advance planning you can make excellent heart healthy choices.

Time to Make a Plan for Your Heart’s Sake



1-877-219-4646

Cost Cutter:

We all need sodium, but often get way more than we need. Make your own salt substitutes or spice blends to save money and add a punch of flavor. For a Chinese five-spice blend combine ¼ cup dry, ground ginger, 2 tablespoons ground cinnamon, 2 teaspoons ground cloves, and 1 tablespoon each of allspice and anise seed. For a Mexican blend combine ¼ cup chili powder, 1 tablespoon cumin, 1 tablespoon onion powder, ½ teaspoon cinnamon, and 1 teaspoon each of oregano, garlic powder, and red pepper.

Set Down the Salt Shaker

FEATURED RECIPE

Stir-Fried Sugar Snap Peas

www.eatright.org • www.americanheart.org • www.fruitsandveggiesmatter.gov • www.webmd.com

SENIOR SENSE

Fruits and vegetables contain important vitamins, minerals, and fiber that may help protect you from chronic diseases. Celebrate the month by inviting friends

over for a Group Soup. Use a recipe with lots of vegetables, ask each guest to bring an ingredient, and make the soup together. Or, host a fruit and vegetable pot luck. Enjoy tasting each person’s favorite fruit or

vegetable dish.

September is National Fruit & Veggies-More Matters Month

Ingredients:

3 tablespoons fat-free, low-sodium chicken broth1 teaspoon low-salt soy sauce½ teaspoon cornstarch½ teaspoon brown sugar1/8 teaspoon crushed red pepper flakes (optional)8 ounces sugar snap peas (about 1 cup)1 garlic clove, minced1 tablespoon sliced almonds, dry-roasted (optional)

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Try this heart healthy recipe.

Directions:

In a small bowl, whisk together broth, soy sauce, cornstarch, brown sugar, and red pepper flakes until cornstarch dissolves.Heat a nonstick wok or medium nonstick skillet over medium heat. Cook peas and garlic over medium-high heat for 1 to 2 minutes, or until tender-crisp, stirring constantly.Pour the broth into the wok. Reduce heat and simmer until thickened.Serve plain or sprinkle with almonds.

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PHYSICAL ACTIVITY

Kids’ ornerK

Warm, Soapy, and Clean

Wash your hands often to help prevent food borne illness. Wash palms and the backs of hands, between fingers and under fingernails. Do not forget your wrists. Use warm soapy water for at least 20 seconds each time you wash. These hand washing recommendations are for everyone who helps with food preparation.

Keep work surfaces clean and free from food particles and spills. Keep nonfood items such as mail, newspapers, and purses off of the counter and away from food and kitchen equipment. Just like your hands, wash the counters often.

It is never too late to get your body moving. People of all ages can strengthen muscles, improve agility and balance, and have heart and health benefits from regular physical activity. Moving your body can improve blood pressure and blood sugar levels and reduce risk for chronic diseases.

Aim to get at least 30 minutes of moderate physical activity on most days of the week. For weight loss, try to get 30 to 60 minutes on most days of the week. Check with a health professional before beginning a new physical activity routine.

By becoming physically active, you boost your ability to make other lifestyle improvements. You will feel more confident, have more energy, and be an excellent role model for your family and friends.

Make a game of reading food labels. Your family can become knowledgeable about food. For example, have each person guess the main ingredient or the grams of fiber in different food items in the house.

Name that Ingredient

Whatever Your Age, Get in Gear!


“I saved $75 and $100 the last 2 months. I have learned to plan menus ahead of time, making use of what’s on hand, which makes a smaller shopping list.”











October 2009 Vol. 12, No. 8




Family Weekly Menu

Step into your kitchen, look around and perhaps for the first time, see your own personal restaurant. According to the U.S. Department of Agriculture, Americans spend more than 40% of their food dollars away from home. By looking at your kitchen as your own restaurant you can save money.

Eating out can be fun, yet expensive. Remember the cost includes the meal, tip, and fuel to get to and from the restaurant. Going out to eat can be a treat for special occasions, but if your goal is to save money consider cooking at home most of the time.

Include the entire family in this adventure by letting each member select the restaurant theme for the day, such as a pizza parlor, Italian bistro, or Mexican cafe. A quick internet or cookbook search can lead you to recipes similar to your favorite restaurant dishes. The whole family can help create a menu, cook, and even make decorations.

How much money can you save? Think of a pasta dish at an Italian restaurant costing about $15. At home the cost of a package of pasta will be about $2 and the sauce ingredients about $5. You could easily feed a family of four for the cost of one meal at a restaurant.

Go ahead and enjoy your own restaurant!

Your Own Restaurant



1-877-219-4646

Cost Cutter:

When you eat out you may find more money left in your pocket at the end of the meal by following these suggestions. Have water rather than soda. Think ahead about what you want to eat and how much it will cost. This will help you avoid selecting pricey menu items at the last minute. Try sharing a meal or take half home. Consider going out for lunch, dessert, or coffee rather than an evening meal. And if possible, walk to the restaurant.

Lighten the Bill

FEATURED RECIPE

Lettuce Wraps

www.recipezaar.com • www.ehow.com • www.usda.com • www.webmd.com • www.about.com

SENIOR SENSE

Would you like to get together with friends and enjoy a low-cost healthy meal? Check out your local senior center! Senior centers are great places to reconnect with old friends or

make new ones and enjoy a nutritious meal. To find out more about senior services in your community, contact the Wyoming

Department of Health, Aging Division at 1-800-442-2766 or at www.wyomingaging.org.

Getting Out and About

Ingredients:

2 Tablespoons olive oil2 boneless, skinless chicken breasts1 cup water chestnuts, finely chopped q cup mushrooms, finely chopped3 tablespoons diced onions1 garlic clove, minced4-5 crisp lettuce leaves (iceberg works well)2 Tablespoons soy sauce2 Tablespoons brown sugar½ teaspoon vinegar

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Lettuce wraps are popular in many Asian-style restaurants. Here is a tasty, low-cost home version. This serves 4 – 5 people.

Directions:

Wash hands in warm, soapy water.For crisp lettuce, soak in ice water for one hour. Dry well.Heat 1 Tablespoon oil in large frying pan.Cook chicken breasts for 4 to 5 minutes per side or until done (when a meat thermometer reaches 165˚F).Mix soy sauce, brown sugar, and vinegar together.Cut chicken into small pieces. Heat remaining Tablespoon of oil and stir fry all ingredients except lettuce.Spoon chicken mixture into lettuce leaves. Let each person roll up their own filled lettuce leaf. Enjoy!

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PHYSICAL ACTIVITY

FAMILY CORNER

What about those leftovers?

Be food safe! First of all, wash your hands before and after handling leftovers. Refrigerate leftovers within two hours of the time they were prepared. Cool food in the refrigerator, not on the counter. Divide large amounts of leftovers between several shallow, clean containers. Cover and refrigerate. If the food is still warm, do not cover tightly. Place storage containers two inches apart in the refrigerator to allow for circulation. To quickly cool soups and stews, place the pot in a sink filled with cold water and stir frequently until food is cool. Then refrigerate. Use the leftovers within a few days. Re-heat leftovers to 165˚F.

The 2005 Dietary Guidelines encourage Americans to engage in regular physical activity for at least thirty minutes on most days of the week. Physical activity reduces the risk of stroke, heart disease, type 2 diabetes, colon cancer, and osteoporosis.

Many people can achieve greater health benefits with more physical activity and with higher intensity. Sixty minutes of moderate physical activity on most days of the week can help prevent weight gain. For weight loss, the time spent in activity may need to increase to sixty or ninety minutes.

Many times, children’s menus feature food high in calories, sodium, and fat, such as French fries and chicken fingers. Instead, encourage children to make healthy choices by asking for half-size portions from the regular menu or sharing a menu item.

When Kids Eat Out . . . Look Out!

30, 60, 90 . . .


A Cent$ible Nutrition Program graduate stated she saved over $200 a month by cooking more nutritious meals at home instead of eating out all of the time.










November 2009 Vol. 12, No. 9




Just over one year ago, the Food Stamp Program was renamed the Supplemental Nutrition Assistance Program or SNAP. This program originated in 1939 to help families during the Great Depression. Today, SNAP helps put food on the table for over 28 million people each month and is considered the first line of defense against hunger in the United States.

The U.S. Department of Agriculture administers SNAP. In Wyoming, the Department of Family Services directs the program by determining eligibility, amounts, and distribution of benefits. Participants use a card similar to a debit card at the grocery store.

The new name focuses on nutrition and putting healthy food within reach for low-income families. Cent$ible Nutrition is the educational part of SNAP. It is a partnership between the University of Wyoming Cooperative Extension Service and the Department of Family Services. The program is in most of Wyoming’s counties and on the Wind River Indian Reservation.

Many qualify for SNAP benefits but do not receive them because they do not apply. Only three of five people who qualify apply and receive the benefits. A family of three can earn $1,907 gross monthly income or $1,467 each month in take-home pay to qualify. To learn more about SNAP, please contact your local Department of Family Services office (or 1-800-457-3659). To learn more about Cent$ible Nutrition, contact your county extension office ( or 1-877-219-4646).

SNAP



1-877-219-4646

Cost Cutter:

Just like any other meal, you can save money on Thanksgiving dinner by following a menu plan. Check your pantry, freezer, and grocery store ads to create a low-cost, festive menu. With planning, the right amount of food can be cooked with a little extra for some turkey “planned-overs” for the next few days.

Consider asking others to bring part of the meal for a potluck-style Thanksgiving meal. This helps everyone share in the preparation and expense.

A Thrifty Thanksgiving

FEATURED RECIPE

Mashed Potatoes

www.epicurious.com • www.thriftyfun.com • Cent$ible Nutrition Cookbook • www.eatright.com • www.walking.about.com

SENIOR SENSE

Recipes can be a fun way to share memories and learn about your family and culture. Enjoy time this month preparing your favorite recipes with

your children or grandchildren. They will have a great time learning how to make something and spending time with you. You will be making memories by passing recipes and traditions from generation to generation.

Grandma’s Recipe Box

Ingredients:

4 medium potatoes½ teaspoon salt¼ cup lowfat milk (approximately)1 tablespoon soft-tub margarineSalt to taste

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How about tasty, homemade mashed potatoes as part of a thrifty Thanksgiving dinner?

Directions:

Wash hands well.Wash potatoes, removing sprouts and blemishes. Leave peels on and cut into small pieces, about 2 inches in size. Put potatoes in saucepan, cover with water, add salt, and bring to boil. Reduce heat and simmer until tender when stuck with fork (about 30 minutes).Drain (saved liquid can be used to make gravy, soup, or rolls) and mash with potato masher or fork. Add milk to desired consistency and salt to taste. Add margarine and stir. To help fluff the potatoes, cover and place over very low heat for about 5 minutes.

Serves 4.

Variation: No skins – Use peeled potatoes and follow cooking directions above.

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PHYSICAL ACTIVITY

FAMILY CORNER

Clean Now or Later?

When preparing fruit or vegetable trays for Thanksgiving, have others pitch in shortly before you are ready to serve. Everyone helping out in the kitchen, including the kids, should wash their hands first.

To help keep the water-soluble nutrients, clean produce right before preparing it. Use running water and a soft brush, if needed. Do not use soap.

Clean the surface area of all produce, even bananas and melons. If you do not clean the surface, and then slice it with a knife, the bacteria on the outside can be carried throughout the fruit or vegetable.

The following chart may inspire your family to take a walk, play touch football, or just get moving after Thanksgiving dinner.

Menu Item Calories

6 ounces white and dark turkey 340

½ cup stuffing 180

½ cup cranberry sauce 190

½ cup mashed potatoes 150

½ cup gravy 150

½ cup green bean casserole 225

½ cup candied sweet potatoes 150

1 dinner roll 110

1 pat butter 45

1 piece pumpkin pie 180

½ cup whipped cream 75

Total 1,795

You will need to walk about 17 miles or 35,900 steps to walk off all of those calories.

Celebrate the holiday season by sharing it with others. Consider having your family volunteer at a local soup kitchen or invite others to your family meal. Invite senior citizens who are by themselves or a family who has someone deployed in the military. Thanksgiving is meant to be enjoyed with others. Your family and guests will reap the rewards of a shared holiday meal.

A Thankful Holiday

Walk It Off


“Since taking the Cent$ible Nutrition classes, I have lost 10 pounds. I attribute this to increased walking and eating closer to correct portion sizes.”

~ Cent$ible Nutrition Program graduate










December 2009 Vol. 12, No.




If you want a little help with your baking this holiday season, take a look at these guidelines.

Remember to preheat the oven. Baked products turn out best when the oven is preheated. Place the unbaked product on the properly positioned oven rack. Usually, the center of the oven provides the most even heating. Do not place baking pans over or under each other in the oven.

Make sure ingredients like yeast and baking powder are fresh. Check the expiration date on the package. Similarly, cinnamon, ginger, other spices and herbs taste best when they are not too old. If spices are available in bulk, try to buy only the amount that can be used in a few months time, or share the cost and spices with friends or relatives.

Whole-wheat flour, oil, and dry mixes made with these can go rancid. Whole-grain flours and dry mixes last longer in plastic or glass storage containers in the refrigerator. Throw away rancid products.

Measure accurately. Use liquid measuring cups for fluids and dry measuring cups for dry ingredients. To accurately measure small amounts, use measuring spoons, not eating utensils. For an exact dry measurement, use a straight edge spatula or knife to level off the ingredients. For liquid ingredients, pour in the liquid until it reaches the correct measurement line. Check this line at eye level. Proportions of ingredients can dramatically affect the quality of your baked products.

Happy Baking!

Baking 101



1-877-219-4646

Cost Cutter:

A freezer can be your secret weapon in the battle against higher grocery bills. When making your weekly meal plan, take a sneak peek into the freezer. By using what is on hand your grocery list can be much shorter.

Most baked goods freeze well. For example, if you have extra pancakes, waffles, or French toast, take a minute to freeze them individually and place them in a freezer-safe bag. Later, pop them in the microwave or toaster for a quick and tasty breakfast.

Put the “Freeze” on Your Food Budget

FEATURED RECIPE

Apple Crisp

www.examiner.com • Cooking for You or Two Centi$ible Nutrition Cookbook • Centi$ible Nutrition Cookbook • www.extension.org • www.hsph.harvard.edu • www.homebaking.org • www.eatright.org • www.encyclopedia.com

SENIOR SENSE

Just imagine the aroma of homemade baked goods made with hearty, nutty-flavored whole-grain flours. “Whole grain” products contain all three parts of the grain: the endosperm, bran, and germ. They contain nutrients that can promote health and prevent disease. The nutritional difference between whole-grain and refined flours is significant. Refined grains have lost their germ and bran which contain fiber, vitamins and minerals.

Something Smells DELICIOUS

Ingredients:

4 medium apples, peeled and sliced¼ cup flour½ cup brown sugar¼ cup margarine½ cup rolled oats1 teaspoon cinnamon

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When it comes to baking, apple crisp is a tasty choice and the apples and oatmeal add fiber to your diet. Enjoy inventing different types of crisps with various fruits. Yummy!

Directions:

Wash hands with warm, soapy water. Peel and slice apples.Place apple slices in an 8x8x2 inch baking dish.Combine flour and brown sugar; cut in margarine.Add oats and cinnamon. Sprinkle over apples.Bake, uncovered, at 350°F for 45 minutes or until apples are tender.

Variation: Use 1 cup berries or ¾ cup rhubarb plus 1 additional tablespoon brown sugar or one ripe pear in place of one apple. For added fiber use unpeeled apples.

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PHYSICAL ACTIVITY

FAMILY CORNER

Bake It Safe

Before you begin a baking project with your family, take a few minutes with your children to discuss how to keep them and the food safe.

Wash hands with warm water and soap.

Wipe up all spills quickly.

Keep trash off counters and floors.

Wear non-skid shoes.

Tie back or cover hair.

Turn pan handles toward the center of the stove so people passing by will not catch on them.

Shut cupboard doors immediately after use.

Use only dry hot pads or oven mitts. Steam will burn hands!

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To maintain a healthy weight, get enough sleep. You may think if you slept less, you would be active more hours of the day and would weigh less. Actually, the opposite is true. Those who are sleep-deprived may be too tired to exercise. Also, a lack of sleep can disrupt the balance of hormones that control appetite. Therefore, those without enough sleep may be hungrier than those who get enough rest. Getting the sleep you need, which is at least seven hours each night, is a positive step in creating a lifestyle that supports a healthy weight.

Enjoy spending time with your family while you whip up some tasty French toast!

French Toast4 eggs, beaten½ cup lowfat milkcinnamon to taste1 tablespoon canola oil8 slices whole-wheat breadWash hands in warm, soapy water.Mix eggs, milk, and cinnamon.Pour oil onto heated fry pan.Dip bread in egg mixture and cook on both sides over medium heat.Serve with strawberries, blueberries, pineapple, or syrup.

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Sharing Breakfast Time

Sleepy Head


“CNP has helped me stretch my SNAP benefits to the end of the month. As a single mom, menu planning has helped me the most.”

~ Cent$ible Nutrition Program graduate










CNP Newsletters 2009 (English)

Documents

Transcript of CNP Newsletters 2009 (English)