CNP Newsletters 2004 (English)

Cent$ible Nutrition News Helping Families Eat Better for Less

January 2004

Cooperative Extension Service

Family and Consumer Sciences

Vol. 7 No. 1

Get that Body Moving!

Cost Cutter

Granola can be expensive,here is a simple recipe you can make at home.

6 c. old-fashioned rolled oats 2 c. wheat bran 1 c. wheat germ ½ c. chopped almonds ½ c. flaked coconut (optional) ¼ c. sesame /sunflower seeds ½ c. canola oil 1 c. honey 1 T. vanilla 1 cup dried fruit (optional) Combine dry ingredients, in large bowl. Combine and heat oil, honey, and vanilla in saucepan. Pour oil mixture over dry mixture; mix thoroughly until well coated.

Transfer to baking pan, or pans.

Bake at 300º stirring every 10 to 15 minutes until lightly toasted.

After toasted, fold in dried fruit.

Cool and store in airtight container.

Source: CNP Cookbook If you want to eat better for less,contact us for more information.

1-877-219-4646

The holiday season is over. Now is the time to commit to good health. Eating well and getting enough exercise are essential to your well-being. The US Surgeon General recommends 30 minutes of moderate-intensity, physical activity most, if not every day. But how can you make a commitment that you can live with? Easy – make it something you enjoy, set goals, and reward yourself. Start with simple goals that are realistic and achievable so you won’t get frustrated and give up.

Find activities that you consider fun and fit your lifestyle.

Dance – Take dance classes, dance while cleaning Join a team – Try bowling, volleyball, or softball Roller skating –Join the kids, indoors or outside Walk the dog – Walk like you are late to a meeting so you 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.

Rewards help keep you motivated.

Develop an internal reward system that comes from the good feelings that physical activity gives you.

Use external rewards when you achieve a long-term goal. Put a quarter in a jar every time you are physically active treat yourself to something new.

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

Source: www.MayoClinic.com

SENIOR SENSE

As 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 of the 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, and flexibility exercises is important for physical functioning and mental functioning (increases blood flow to your brain cells).

Aerobic exercises: Try to get at least 30 minutes 3 times per week. Some great ideas include walking, dancing, cycling, swimming, and using the stairs whenever possible.

Strengthening exercises: Try for 30 minutes 3 times per week, alternate with aerobic exercise. Some ideas include lifting weights (3 sets of 8-12 repetitions, with 30 seconds to 1 minute rest between sets), resistance exercises, resistance tubes, 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 each major muscle group. Don’t bounce and don’t stretch until it hurts.

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

Food of the Month

High Performance Foods to Grab-n-Go! Carbohydrates rule as fuel. These highcarbohydrate foods are quick to fix for snacks at home, practice, or pre-event. Keep foods cold with ice packs, coolers, or insulated bottles.

Yogurt Pretzels Popcorn Trail mix Fresh fruit Dried fruit Smoothies Baby carrots String cheese Cherry tomatoes 100% fruit juices Whole grain bagels Low fat granola bars Peanut butter and crackers Source: Western Dairy Council The Basics Whole-grain breakfast cereals

Peanut Butter Yogurt Dip 1 cup nonfat plain yogurt

1 tsp. vanilla ¾ cup peanut butter Slice your favorite fruits or vegetables (apples, pears, peaches, celery, carrots) 1. In a bowl, combine yogurt, vanilla, and peanut butter. Mix well.

2. Serve with slices of fruits or vegetables.

Keep leftover dip refrigerated.

Source: CNP Cookbook

YOUR PHYSICAL ACTIVITY CHECK-UP

You can survive for a month without food, but only a few days without water There is the same amount of water on Earth now as there was when Earth was formed.

75% of the human brain is water and so is 75% of a living tree.

Water expands 9% when it freezes and frozen water is lighter which is why ice cubes float.

When you sweat, you lose water that needs to be replaced.

If you workout for 90 minutes or longer at one time, you may benefit from a sports drink.

In addition to water, sports drinks provide electrolytes and carbohydrates.

Activity

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:

SCORE

Fun Food Facts

=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.

Source: ADA/F 1999

Kid’s K orner

Marty says mooove…

“Children should get 60 minutes of physical activity every day.”

National Association for Sports and Physical Education

So should adults! Kids, get your families mooving!

The most effective sports Shut off the TV and the computer after half an hour and head drinks contain 15 to 18 for the hills. grams of carbohydrates in Don’t forget to play every day. Ride your bike, play ball with every 8 ounces of fluid. friends, or let your dog take you for a walk.

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

Play games like charades, tag, or take a walk together. Your mom and dad need to move, too!

Source: Western Dairy Council

A Cent$ible Nutrition educator can show you how to: • Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe Participants receive a free Cent$ible Nutrition Cookbook plus many other items including: • computerized diet analysis • grocery list pad • menu planner • calendar • cutting board • refrigerator thermometer Best of all, meet new friends, share ideas, and have fun! Classes are free to those who qualify.

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

Big Horn County Participant To receive more information, contact a Cent$ible Albany Big Horn Campbell Carbon Converse Crook Fremont

721-2571 568-2278 682-7281 328-2642 358-2417 283-1192 332-1030

Goshen Hot Springs Johnson Laramie Lincoln (Afton) Kemmerer Natrona

Nutrition Educator in your county:

532-2436 864-3421 684-7522 633-4383 886-3132 877-9056x410 235-9400

Niobrara Park Platte Sheridan Sublette Sweetwater Teton

334-3534 527-8560 322-3667 674-2980 367-4380 352-6775 733-3087

Uinta Washakie Weston Wind River Res. En Español State Office

783-0579 347-4567 746-3531 332-2681 1-877-356-6675 1-877-219-4646

For information on how to apply for food stamps call 1-800-457-3659 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.

Cooperative Extension Service

Family & Consumer Sciences

Cent$ible Nutrition Program P.O. Box 3354 Laramie, WY 82071-3354 307-766-5375 toll free 1-877-219-4646

website: www.uwyo.edu/centsible

Cent$ible Nutrition

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

Cent$ible Nutrition News Helping Families Eat Better for Less

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

Microwa nd Croc ots Microwavves aand Crockk P Pots

Cost Cutter

Microwaves can save you time and money. They cook using less power and cut cooking time in half. If you’re in the market for a new microwave oven, here are some things to consider.

The size of the microwave and how much room you have in your kitchen. ) The wattage or power of the unit. The higher the wattage, the faster it cooks. ) Check the interior capacity, is it large enough for the dishes you use? )

Prices of new microwaves vary greatly; you might even check second-hand stores and garage sales.

If you want to eat better for less,contact us for more information.

1-877-219-4646

After 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 a few 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 especially during the colder month. Soups and stews are healthy hearty meals that can be prepared the night before and cooked during the 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 you prepare quick nutritious meals. Frozen or canned vegetables can be easily cooked in a matter of a few minutes. The microwave 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 SENSE

Sometimes 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 at a 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 not hot, send it back.

•

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

•

Some senior centers do not allow food to be taken away from the site because they know how easy it is for bacteria to multiply to dangerous levels when food is left unrefrigerated too 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

Sloppy Joes

Food of the Month

Tomatoes: An American Original

The tomato is native to the Americas. It was first cultivated by the Aztecs in Mexico and the Incas in Peru as early as 700 A.D. In England in the 16th century, tomatoes were called “mad apples” due to their ressemblance to the very poisonous berries of the nightshade plant. However, the French called them “apples of love” and considered them strong aphrodisiacs.

Today tomtoes are considered a staple of the American diet. Not only are they versitile, but tomatoes are full of phytochemicals that help fight infection, protect against disease, and help prevent cancer. They are also cholesterol free, low in calories, and a good source of fiber. Take advantage of this wonder food and eat some everyday!

Source: North Carolina Departement of Agriculture

1.

2.

3.

4.

5.

1 lb. Lean ground beef 1 can (10 ½ oz.) tomato soup 1 Tbsp. prepared mustard ½ tsp. salt 6 hamburger buns Margarine Preheat oven to 325° F. Brown beef in skillet then drain fat.

Stir in tomato soup, mustard, and salt. Simmer over low heat 10 minutes, stirring occasionally.

Butter bun halves lightly and place on cookie sheet. Place in oven and heat 10 to 15 minutes.

Spoon meat onto warm buns and serve. Makes 6 servings.

Source: CNP Cookbook

Food Safety Can using plastic wrap in the microwave cause cancer? No, according to an Alabama Cooperative Extension food scientist.

During a study looking at chemicals released when using plastic wrap in the microwave it was discovered that some chemicals are released by the plastic.

But these chemicals are released in such small amounts that they do not pose any risk. Also, one of the chemicals released is not a cancer causing agent at all.

If you are concerned with using plastics in the microwave, here are a few tips:

Why Should I Add Physical Actvity?

Given the many health benefits of physical activity, the hazards of inactivity are clear. Physical inactivity is a serious nationwide epidemic. Its scope poses a public health challenge to prevent a national burden of premature death and unnecessary illness.

The Benefits of RRegul egul ar Physical Activity egular 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 high blood pressure.

Reduces the risk of developing colon cancer.

Helps older adults become stronger and better able to move without falling.

Reduces feelings of depression and anxiety.

• Use only cookware that is

labeled for use in the microwave.

• Avoid using plastic stor-

age containers such as margarine tubs and other one time use containers. They are not designed for microwave use and may melt, causing a definite chemical release.

Never use thin plastic storage bags, grocery bags, brown paper, or newspaper in the microwave.

•

Source: Dr. Jean Weese, Alabama CES Food Scientist

Source: www.cdc.gov

Kid’s Korner

Toddler Tips Always watch children during meals and snacks. Young children, ages 2-3 especially, are at risk of choking on food and remain at risk until they can chew and swallow better by about age 4.

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

Creative Cutting Using a cookie cutter, cut whole grain bread, cheese slices and meat slices into shapes. Stack them up to build a sandwich.

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

A Cent$ible Nutrition educator can show you how to: • Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe Participants receive a free Cent$ible Nutrition Cookbook plus many other items including: • computerized diet analysis • grocery list pad • menu planner • calendar • cutting board • refrigerator thermometer Best of all, meet new friends, share ideas, and have fun! Classes are free to those who qualify.

I am able to feed my family and myself more nutritiously because I am buying more of a variety of food because I am planning my menus. I have also been able to improve my cooking skills and safety of my kitchen-using the CNP bleach water. I have also challenged myself to drink milk at meals to improve the amount of calcium I consume.

Big Horn County Participant To receive more information, contact a Cent$ible Albany Big Horn Campbell Carbon Converse Crook Fremont

721-2571 568-2278 682-7281 328-2642 358-2417 283-1192 332-1030

Goshen Hot Springs Johnson Laramie Lincoln (Afton) Kemmerer Natrona

Nutrition Educator in your county:

532-2436 864-3421 684-7522 633-4383 886-3132 877-9056x410 235-9400

Niobrara Park Platte Sheridan Sublette Sweetwater Teton

334-3534 527-8560 322-3667 674-2980 367-4380 352-6775 733-3087

Uinta Washakie Weston Wind River Res. En Español State Office

783-0579 347-4567 746-3531 332-2681 1-877-356-6675 1-877-219-4646

For information on how to apply for food stamps call 1-800-457-3659 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.

Cooperative Extension Service

Family & Consumer Sciences

Cent$ible Nutrition Program Dept. 3354 1000 E. University Avenue Laramie, WY 82071-3354 307-766-5375 toll free 1-877-219-4646

website: www.uwyo.edu/centsible

Cent$ible Nutrition

Sundays at 1:30 on Wyoming PBS Feb 1 - “Eggs” Feb 8- “Cent$ible Kitchen” Feb 15- “Breakfast” Feb 22 - “Food Preservation” Feb 29- “Herbs”

Cent$ible Nutrition News Helping Families Eat Better for Less

March 2004

!

Cooperative Extension Service

!

Family and Consumer Sciences

! Vol. 7

No. 3

March is...

National Nutrition Month

®

“Eat Smart, Stay Healthy,” is the theme of National Nutrition Month® 2004. This theme encompasses the idea that nutriFoods that are packed with nu- tion is an essential ingredient of health. Physical activity is antrients give you the best nutri- other important ingredient.

Cost Cutter

tional buy for your money.

Here are some foods that give What can good nutrition do for you? Eating a healthy diet you a big nutrition bang for will help you get the most out of life. A healthy diet is a key part your buck. of an overall healthy lifestyle that will help you feel and look Fruits and Vegetables your best.

Tomatoes, broccoli, oranges, bananas, spinach, carrots, What do I need to do to eat right? Start with the USDA Food grapes, blueberries, peppers, Guide Pyramid recommendations and then make your own choices about which foods from each food group to include in your healthy and sweet potatoes Grains Brown rice, oatmeal, whole grain cereals and breads, and crackers

diet.

What about all those diets out there? Following the reccomendations of the Food Guide Pyramid will help you get all the nutrients you need. Keep in mind Protein Sources the idea of moderation. Learn the corDried beans and lentils, canned rect serving sizes for foods. Also, reor fresh fish, lean cuts of pork member that variety is the spice of and beef, and chicken and tur- life. key without skin

Is there anything else? Daily physiDairy Non-fat or 1% milk, plain yo- cal activity along with a healthy diet gurt, string cheese, mozzarella will help you be your best. cheese and cottage cheese If you want to eat better for less,contact us for more information.

1-877-219-4646

Remember “Eat Smart, Stay Healthy!”

Source: American Dietetic Association

SENIOR SENSE Nutrition and Aging: Healthy Habits for Healthy Aging With all the new “low-carb”, “low-fat”, diets out there, it may seem impossible to know how to eat healthfully. Seniors in particular may feel overwhelmed, but there are some very simple things 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, cereals and crackers, dried or canned legumes (beans and lentils), and brown and wild rices. Eating a variety 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 hydrated 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 energy and help absorb vitamins, too much fat, especially saturated fat can raise the risk of certain diseases like heart disease. Remember that high amounts of cholesterol can also have a negative impact on the body and build up in arteries to cause major problems. To help limit sodium in the diet, 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 be healthful too!

Source: MayoClinic.com

Food of the Month

Crunchy Salad

Cruciferous Vegetables: Crunch with a Punch

2 packages ramen noodles (chicken or pork flavor) ½ head cabbage, shredded 1 apple, chopped 2 green onions, thinly sliced

Cruciferous (krew-SIH-fur-us), sounds like some sort of dinosaur, but in fact, it is the name for a group of vegetables that are full of phytochemicals that help protect against different cancers. Members of the cruciferous family include: broccoli, cabbage, Brussels sprouts, and cauliflower. Many people find the flavors of these vegetable too strong.

Here are some simple ways to help enhance their flavors: Serve cabbage with apples Toss Brussels sprouts with honey mustard Use lite soy sauce on broccoli Sprinkle cooked vegetables with Parmesan cheese

Break up ramen noodles and combine with cabbage, apple, and onions. Mix well.

Dressing: ¼ cup vinegar ¼ cup canola oil 1 Tbsp. sugar Combine vinegar and oil. Add spice packets from ramen noodles and mix thoroughly. Add dressing to salad and toss.

Source: CNP Cookbook

Fun Food Facts 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) Lemons contain more sugar than strawberries.

In France, people eat about 500,000,000 snails per year.

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

Top 10 Most Popular Flavors in Sweet Baked Goods Vanilla Lemon Chocolate Carrot Butter Cream Raspberry Blueberry Apple Coconut

Activate Your Kids: Ideas for Parents Remember what it was like living with a toddler? Keeping up with such a bundle of energy helped keep you in shape. Fortunately (for parents) as kids age, their energy level decreases.

However, it is still important to make physical activity part of your children’s daily routine. Here are a few ideas to help keep your children and family active: Turn off the television. The average child spends 24 hours a week watching television.

Limit the amount they spend in front of the TV to free up time for physical activity.

Be an active example. If you want to have physically active children, get physically active yourself. Participate in physical activities as a family.

Focus on activity, not exercise. Many people associate exercise with some sort of physical torture. Physical activities that can improve your quality of life include simple things like: walking, dancing, sledding, and gardening.

Encourage a lifelong love of activity. The ideal plan for including physical activity in the lives of adults and children must: be fun, be accessible, be part of your daily routine, be flexible, include independent activities, and include aerobic activities like running or walking 4 or 5 times a week.

Kid’s K orner

Source: MayoClinic.com

Banana on a Stick

2 bananas, cut in half 4 craft sticks or popsicle sticks Instant coffee has been around 1 cup vanilla yogurt ½ cup crushed cookies or graham since the 1750s. crackers You’re more likely to be hungry if you are cold.

Peanuts are used in making dynamite.

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

Push craft or popsicle stick into flat end of each banana half. Spread with yogurt and roll in cookie crumbs.

Source: CNP Cookbook

A Cent$ible Nutrition educator can show you how to: • Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe Participants receive a free Cent$ible Nutrition Cookbook plus many other items including: • computerized diet analysis • grocery list pad • menu planner • calendar • cutting board • refrigerator thermometer Best of all, meet new friends, share ideas, and have fun! Classes are free to those who qualify.

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

Fremont County Participant To receive more information, contact a Cent$ible Albany Big Horn Campbell Carbon Converse Crook Fremont

721-2571 568-2278 682-7281 328-2642 358-2417 283-1192 332-1030

Goshen Hot Springs Johnson Laramie Lincoln (Afton) Kemmerer Natrona

Nutrition Educator in your county:

532-2436 864-3421 684-7522 633-4383 886-3132 877-9056x410 235-9400

Niobrara Park Platte Sheridan Sublette Sweetwater Teton

334-3534 527-8560 322-3667 674-2980 367-4380 352-6775 733-3087

Uinta Washakie Weston Wind River Res. En Español State Office

783-0579 347-4567 746-3531 332-2681 1-877-356-6675 1-877-219-4646

For information on how to apply for food stamps call 1-800-457-3659 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.

Cooperative Extension Service

Family & Consumer Sciences

Cent$ible Nutrition Program P.O. Box 3354 Laramie, WY 82071-3354 307-766-5375 toll free 1-877-219-4646

website: www.uwyo.edu/centsible

Cent$ible Nutrition Sundays at 1:30 on Wyoming PBS March 28 - Cooking 101

Cent$ible Nutrition News Helping Families Eat Better for Less

April 2004 ! Cooperative Extension Service

!

Family and Consumer Sciences ! Vol. 7 No. 4

Close-Up on Calcium

Cost Cutter MAGIC MIX is and allpurpose mix. It can be made ahead of time, stored easily, and used to make several dishes.

4 cups nonfat dry milk 1 cup flour a cup canola oil Put into large bowl and mix until it looks like coarse cornmeal. Refrigerate in a tightly covered container.

White Sauce or Casserole Sauce Mix

2 cup mix 1 cup water Cook until thickened. Use in place of one can of creamed condensed soup.

Source: CNP Cookbook

If you want to eat better for less,contact us for more information.

1-877-219-4646

Calcium 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, and bone density, but everyone needs calcium. To help you determine how much calcium you need use the chart below.

Foods

Number of servings per day

Calcium Points

Your Points

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

=

Your total If you are....

Under 8 years old 9-18 years old 19-50 years old over 50 years old

= _______

you need at least: 30 points 40 points 30 points 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

Bone Health

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

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

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

!Add weight-bearing physical activity 30 minutes of walking, dancing, or even mowing the lawn will help maintain bone density.

Source: ADA Complete Food and Nutrition Guide

Food of the Month Where’s Your Mustache?

Calcium rich foods like milk are critical for healthy bones and teeth and to prevent osteoporosis. Sadly, teens in particular are drinking less milk and more soft drinks and designer drinks. USDA studies show that half of teenage girls are not drinking milk and more than half of all teenagers are not getting enough calcium. It is critical for teens to get to get plenty of calcium during this time of growth and development. Here are a few ways to get calcium in your diet: Add a slice of lowfat cheese to a sandwich.

Snack on yogurt.

Apple Pie in a Glass Mix in a blender until smooth : 12 cups lowfat milk 3 Tbsp. frozen apple juice 2 cup vanilla frozen yogurt 3 tsp. cinnamon

Chocolate Peanut Butter Cup Mix in a blender until smooth : 12 cups lowfat chocolate milk 2 Tbsp. creamy peanut butter 2 cup chocolate frozen yogurt

Try a tasty smoothie with your family.

Source: Montana CES

Source: Arizona CES

Fun Food Facts

Beginner

A typical dairy cow drinks 20-50 gallons of water each day. (About a bathtub full.)

T Walking T Yoga T Dance T Weight Lifiting T Gardening T Bowling T Tai Chi T Climbing Stairs

!

The average U.S. dairy cow produces 16,000 glasses of milk per year.

" Wisconsin and California lead the United States in milk production.

# Capsaicin, which makes hot peppers “hot” to the human mouth, is best neutralized by casein, the main protein found in milk.

" Milk and other dairy products supply 73% of the calcium in the U.S. food supply.

Source: www.cyberspaceag.com

Moderate

START one or more of these activities on a regular basis.

Get up and get moving!

T Walking Uphill T Jogging T Dance T Weight Lifiting T Cross Country Skiing T Soccer T Hiking T Tennis INCREASE your load, intensity, and time. Do more, more often.

Advanced T Walking with a Backpack T Race Walking T Running T Weight Lifting T Basketball T Soccer T Hiking T Jumping Rope

CHALLENGE yourself to keep increasing your load, time, and intensity.

Put effort into building bone!

Source: Arizona CES

Kid’s K orner

!

It takes 4.65 quarts of milk to make one pound of cheese.

Bone Building Activities

Marty says...

Everyone needs calcium.

Calcium, along with vitamin D and exercise, helps you make strong bones. Unscramble these words to find some calcium-rich foods.

kilm _________

uortyg _____________

sechee _________________

A Cent$ible Nutrition educator can show you how to: • Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe Participants receive a free Cent$ible Nutrition Cookbook plus many other items including: • computerized diet analysis • grocery list pad • menu planner • calendar • cutting board • refrigerator thermometer Best of all, meet new friends, share ideas, and have fun! Classes are free to those who qualify.

“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 another level we could go beyond this for more education!! Can’t wait to be able to put this all to use.”

Fremont County Participant To receive more information, contact a Cent$ible Albany Big Horn Campbell Carbon Converse Crook Fremont

721-2571 568-2278 682-7281 328-2642 358-2417 283-1192 332-1030

Goshen Hot Springs Johnson Laramie Lincoln (Afton) Kemmerer Natrona

Nutrition Educator in your county:

532-2436 864-3421 684-7522 633-4383 886-3132 877-9056x410 235-9400

Niobrara Park Platte Sheridan Sublette Sweetwater Teton

334-3534 527-8560 322-3667 674-2980 367-4380 352-6775 733-3087

Uinta Washakie Weston Wind River Res. En Español State Office

783-0579 347-4567 746-3531 332-2681 1-877-356-6675 1-877-219-4646

For information on how to apply for food stamps call 1-800-457-3659 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.

Cooperative Extension Service

Family & Consumer Sciences

Cent$ible Nutrition Program P.O. Box 3354 Laramie, WY 82071-3354 307-766-5375 toll free 1-877-219-4646

website: www.uwyo.edu/centsible

Cent$ible Nutrition News Helping Families Eat Better for Less

May 2004 ! Cooperative Extension Service

!

Family and Consumer Sciences ! Vol. 7 No. 5

Food Safety on the Go!

Cost Cutter Eating on the road can get very expensive. Bring along your own nutritious snacks to save money, time, and to keep you feeling good. Keep them cold in an insulated bag Here are some ideas: whole-grain bagels whole-grain crackers popcorn whole fruit (bananas washed apples or grapes) juice boxes single-serve applesauce cans of tuna peanut butter (for celery) bottles of water Fill snack-sized bags with:

favorite dry cereals trail mix baby carrots and celery sticks grapes If you want to eat better for less,contact us for more information.

1-877-219-4646

As the weather gets nicer, mealtime heads out the door. That is to say that picnics become more and more frequent. Picnic foods, just like foods at home, need to be handled properly to prevent illness.

The North Carolina Cooperative Service lists the following reasons 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 temperatures promote bacterial growth. !

Equipment to keep foods hot and cold is not usually used.

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

How to Have a Food Safe Picnic !

Wash hands before handling food and use clean utensils and containers. !Do not prepare foods more than one day before your picnic unless it is to be frozen. !Keep cold foods cold and hot foods hot. If that isn’t possible, choose foods that don’t need to be heated or refrigerated. !Pack plenty of utensils and dishware. !When cooking at a picnic, keep raw meat away from other foods. ! Ensure that foods are cooked thoroughly and to the correct temperature. !Keep foods covered to prevent contamination by insects.

Source: North Carolina CES

SENIOR SENSE Eating Well on a Budget Here 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 and then plan for loss-leaders and sale items saving you both time and money.

Source: www.fda.gov

Food of the Month Easy Snack Mix for Trips

Do’s and Don’ts for Traveling with Children

2 Tbsp. margarine 2 ½ cups assorted unsweetened ready-to-eat cereal ½ to 1 cup assorted nuts ¼ tsp. onion powder 1/8 tsp. garlic powder 1 ¼ tsp. chili powder 1 tsp. paprika

Do plan for lots activities, but

1. Preheat oven to 250º 2. 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 margarine 4. 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.

Don’t overtax their staying power in restaurants or museums.

Source: CNP Cookbook

Don’t plan on doing all of them.

Do schedule break and rest times.

Don’t count on having the same schedule as at home.

Do find places for running, jumping, shouting, and playing.

Do catch them being good and compliment them.

Don’t allow any child to ride in the car unless buckled in.

Do encourage them to keep a journal of their trip.

Source: Wisconsin CES

Fun Food Facts Introducing...

The Pomegranate Pomegranates are an exotic fruit that originated in Iran and the Himalayas.

The skin of a pomegranate is yellow with a striking red or pink overlay.

The inside of a pomegranate is full of many seeds divided into several compartments.

The juicy pulp around the seed is what is typically eaten or juiced to make other foods like jelly.

Up until the 1600s, the pomegranate was used as a medicine.

Grenadine syrup is sweetened pomegranate juice.

Pomegranate seeds make a great addition to a fruit salad or a garnish to a green salad.

Get out, Get Active!

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

Visit a park Play on a swing set Have a picnic Prepare and plant a garden Clean up the yard Play catch Toss a Frisbee Wash your cars and bikes Take a bike ride

Kid’s K orner Here is a fun “germ” activity that you and your parents or some friends can do with the help of an adult.

You’ll need: 3 people 3 Tbsp. cooking oil 3 tsp.cinnamon Measuring spoons

A sink for handwashing Handwashing soap Paper towels

Mix the oil and cinnamon together in a small bowl. Spoon about 1 tablespoon of the mixture onto each person’s hands and rub the mixture all over their hands. The cinnamon will act like “germs.”

Each person needs to wash his/her hands for 20 seconds, rubbing them briskly. Have the first person use cold water and no soap. The second, 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 soapy Adapted from University of Mississippi water.

A Cent$ible Nutrition educator can show you how to: • Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe Participants receive a free Cent$ible Nutrition Cookbook plus many other items including: • computerized diet analysis • grocery list pad • menu planner • calendar • cutting board • refrigerator thermometer Best of all, meet new friends, share ideas, and have fun! Classes are free to those who qualify.

“The class really helped me be more aware of feeding my family more nutritiously. The lessons 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 To receive more information, contact a Cent$ible Albany Big Horn Campbell Carbon Converse Crook Fremont

721-2571 568-2278 682-7281 328-2642 358-2417 283-1192 332-1030

Goshen Hot Springs Johnson Laramie Lincoln (Afton) Kemmerer Natrona

Nutrition Educator in your county:

532-2436 864-3421 684-7522 633-4383 886-3132 877-9056x410 235-9400

Niobrara Park Platte Sheridan Sublette Sweetwater Teton

334-3534 527-8560 322-3667 674-2980 367-4380 352-6775 733-3087

Uinta Washakie Weston Wind River Res. En Español State Office

783-0579 347-4567 746-3531 332-2681 1-877-356-6675 1-877-219-4646

For information on how to apply for food stamps call 1-800-457-3659 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.

Cooperative Extension Service

Family & Consumer Sciences

Cent$ible Nutrition Program P.O. Box 3354 Laramie, WY 82071-3354 307-766-5375 toll free 1-877-219-4646

website: www.uwyo.edu/centsible

Cent$ible Nutrition News Helping Families Eat Better for Less

Summer 2004 ! Cooperative Extension Service

!

Family and Consumer Sciences ! Vol. 7 No. 6

4th of July Fun with Fruits and Vegetables Cost Cutter Summertime is the best time of year to buy fresh fruits and vegetables. There are more available and the quality is very high. Here are a few tips about fruits and vegetables.

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

Make STAR STACKS with a star-shaped cookie cutter and different types of fruit. Try it with watermelon, honeydew melon, or cantaloupe.

The freshest fruits and Crunchy SPARKLERS can be a vegetables are usually in the healthy way to brighten up any back and bottom of the bins. afternoon. Shred a large carrot. Use In general, look for fruits and a large pretzel stick as a sparkler and vegetables that are evenly dip it first in low-fat cream cheese colored, uniform in texture, and then in the carrot. and have no visible blemishes.

If you buy some under ripe fruits and vegetables, put them in a brown paper bag for a few days to ripen them.

Making and freezing sauces is a great way to use fruits and vegetables now, and save some for use in the fall and winter.

Source: CNP Cookbook If you want to eat better for less,contact us for more information.

1-877-219-4646

Make a PATRIOTIC PARFAIT. In a glass, layer red strawberries, white low-fat vanilla yogurt, and blueberries.

Top with a kiwi fruit star.

Make your own summer fruit pops. Cut a watermelon, or other fresh fruit into popsicle-sized pieces. Insert a popsicle stick or a coffee stir stick. Place on cookie sheet and freeze. After they are frozen, place in a large freezer-safe zip bag and enjoy in the summer sun!

Source: Iowa CES

SENIOR SENSE 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-food battle, here are some simple ideas: Use texture to enhance the palatability of foods. Add granola to fruit-flavored yogurts.

Use small amounts of flavorful cheeses like sharp cheddar.

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

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

Souce: Colorado CES

Food of the Month Peppers in a Pot You don’t have to have a huge yard to enjoy the benefits of a garden. There are many types of vegetables that can be grown 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 an area with good sun.

What to do: Fill the container almost to the top and then water. Plant individual seeds about ¼ inch deep and leave 1 inch between each seed. Only plant about 3 to 4 seeds per container to ensure one that sprouts. After the seeds are planted, water the container again. Place in a sunny area that isn’t drafty and keep the soil moist, not soggy. When the seedlings have several sets of leaves, you will need to thin them out by moving individual plants to larger pots.

With regular watering you will be able to enjoy your plant and the vegetables it will provide you and your family.

Fridge Tea or Sun Tea??

Ice cold tea is a summertime classic, but making it can pose a health risk. Sun tea, tea brewed by leaving tea bags in a jar in the hot sun for several hours, may seem very convenient, but that jar of warm tea could be the perfect place for bacteria to grow. The Centers for Disease Control and the National Tea Association recommend that you brew iced tea in the refrigerator overnight instead of in the sun to avoid any harmful bacteria.

Fun Food Facts Peppers Hot, Mild, and everything in between!! ! " Peppers are a very common vegetable that can add a nice subtle flavor to a salad or pack a hefty punch in chili or salsa. Here are some facts about peppers: ! " Peppers were first cultivated in Central and South America 2,000 years ago. # " Columbus introduced peppers to Europe after his first voyage to the New World in 1493. # In general, the thinner and more pencil-like, the hotter the pepper is. Except for the habanero pepper which looks like a tiny bell pepper. !

Habanero peppers are 1000 times hotter than a jalapeno pepper. !

Bell peppers are generally picked when they are fully formed and green.

The longer they stay on the plant, the sweeter and redder they become. However, they don’t turn red once they are picked. If you want a red pepper, buy a red pepper. !

Red and green bell peppers are good sources of vitamins C and A and fiber.

Let your Feet do the Walking Walking is a physical activity almost everyone can do and now is a great time to start a walking program. All you need is a comfortable, sturdy pair of shoes. An added bonus is a pedometer or a step-counter. Using the log provided, you can start keeping track of the walking you do and can easily set and monitor physical activity goals.

For the first week, do what you normally do and wear the pedometer. At the end of each day, write down the number of steps. At the end of the week, add up the total number of steps for the week and divide by seven.

Steps/Minutes

Week 1 Walked Mon. Tues.

Wed. Thurs.

Fri. Sat. Sun. Total=

Week ___ Goal ____ Steps/Minutes Walked

Baseline = _____

Monday

This is your baseline number or the average number of steps you take in a day. Now you can set a personal goal to gradually increase that number every week.

Tuesday Wednesday Thursday Friday Saturday Sunday

Kid’s K orner SUMMERTIME RAINBOW PIZZA Try this tasty colorful pizza with your family.

1 prepared 12-in pizza crust Non-stick cooking spray 1 cup low-sodium tomato sauce 3 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 the crust on a cookie sheet coated with the non-stick cooking spray.

Spoon the sauce onto the crust and spread evenly. Arrange the vegetables on the sauce and sprinkle with the mozzarella cheese. Bake for about 8 to 12 minutes. Slice into 6 pieces and enjoy!

A Cent$ible Nutrition educator can show you how to: • Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe Participants receive a free Cent$ible Nutrition Cookbook plus many other items including: • computerized diet analysis • grocery list pad • menu planner • calendar • cutting board • refrigerator thermometer Best of all, meet new friends, share ideas, and have fun! Classes are free to those who qualify.

“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 from Marty and now she is cooking a better selection of food that is healthier, too. She is even including fresh fruits and vegetables in our diet.”

Teton County Participant To receive more information, contact a Cent$ible Nutrition Educator in your county: Albany Big Horn Campbell Carbon Converse Crook Fremont

721-2571 568-2278 682-7281 328-2642 358-2417 283-1192 332-1030

Goshen Hot Springs Johnson Laramie Lincoln (Afton) Kemmerer Natrona

532-2436 864-3421 684-7522 633-4383 886-3132 877-9056x410 235-9400

Niobrara Park Platte Sheridan Sublette Sweetwater Teton

334-3534 527-8560 322-3667 674-2980 367-4380 352-6775 733-3087

Uinta 783-0579 Washakie 347-4567 Weston 746-3531 Wind River Res. 332-2681 En Español 1-877-356-6675 State Office 1-877-219-4646

For information on how to apply for food stamps call 1-800-457-3659 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.

Cooperative Extension Service

Family & Consumer Sciences

Cent$ible Nutrition Program Dept. 3354 1000 E. University Ave. Laramie, WY 82071 307-766-5375 toll free 1-877-219-4646 website: www.uwyo.edu/centsible

Cent$ible Nutrition News

Helping Families Eat Better for Less

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

Breakfast on the Go

Forty 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.

Cost Cutter Ready 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.

If you want to eat better for less,contact us for more information.

1-877-219-4646

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

SENIOR SENSE As 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!

Food of the Month 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.

Orange Smoothie

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 juice 1 cup skim milk 1cup water 1 tsp. vanilla ¼ cup sugar Blend in a blender.

Serves 4

Source: CNP Cookbook

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.

Fun Food Facts Breakfast Around the World

A Boost for Breakfast

We’ve always known that a low-fat diet, along with high levels of physical activity and regular monitoring of food intake and China Congee is a thick rice soup body weight were the recipe for successful with peanuts, dried or long term weight loss. Now a fourth factor raw fish, gingko nuts, and has been identified-- eating breakfast.

Why does eating breakfast help? Researchers ginger. aren’t sure, but it could be that starting your India day in a healthy way leads to other healthy Khichri is made with a behaviors. There may also be a biological mixture of rice, lentils, and basis. Researchers have found a given number spices of calories eaten earlier in the day is more Turkey satisfying than the same number of calories Bread spread with molasses- eaten later in the day and the more calories colored siyah çam bali, or eaten earlier in the day, the less calories eaten black pine honey. overall.

Australia Toast topped with either spaghetti or baked beans and bacon.

The Netherlands Groene haring (green herring) 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 Isles Common 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.

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.

Kid’s Korner 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 Quesadilla Melt 1 ounce of shredded cheese on a tortilla, roll it up, and go.

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

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

A Cent$ible Nutrition educator can show you how to: • Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe Participants receive a free Cent$ible Nutrition Cookbook plus many other items including: • computerized diet analysis • grocery list pad • menu planner • calendar • cutting board • refrigerator thermometer Best of all, meet new friends, share ideas, and have fun! Classes are free to those who qualify.

“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 To receive more information, contact a Cent$ible Nutrition Educator in your county: Albany Big Horn Campbell Carbon Converse Crook Fremont Goshen

721.2571 568.2278 682.7281 328.2642 358.2417 283.1192 332.1030 532.2436

Hot Springs Johnson Laramie Lincoln

864.3421 684.7522 633.4383

• Afton

886.3132

• Kemmerer

877.9056x410

Natrona Niobrara

235.9400 334.3534

Park Platte Sheridan Sublette Sweetwater Teton Uinta Washakie

For information on how to apply for food stamps call 1.800.457.3659

527.8560 322.3667 674.2980 367.4380 352.6775 733.3087 783.0579 347.4567

Weston 746.3531 Wind River Reservation • Ethete

335.8243

• Ft. Washakie

332.0470

• Arapaho

856.3807

En Español State Office

1.877.356.6675 1.877.219.4646

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

Cooperative Extension Service

Family & Consumer Sciences

Cent$ible Nutrition Program Dept # 3354 1000 E, University Ave Laramie, WY 82071-3354 307-766-5375 toll free 1-877-219-4646

website: www.uwyo.edu/centsible

Cent$ible Nutrition News

Helping Families Eat Better for Less

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

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.

Cost Cutter Eating at home instead of eating out will always save you money and preparing “all in one bag” skillet meals ahead of time will set you up for quick meals anytime.

To prepare “all in one bag” skillet meals: Freeze precooked meat strips, precooked pasta, beans and/or vegetables in a freezer quality 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.

If you want to eat better for less,contact us for more information.

1-877-219-4646

“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.

Chicken

Meal 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/Pork

Meal 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.

SENIOR SENSE Cooking 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 Mix Serving 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.

Food of the Month 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 dictionary of noodle terms.

Rotini - spiral Farfalle - butterfly Spaghetti - a length of cord Fettuccine - small ribbons Vermicelli - little worms Penne - quills Zitti - bridegrooms Linguine - little tongues

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 directions. 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.

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

HEALTH BENEFITS OF REGULAR Keeping PHYSICAL ACTIVITY Planned overs  Increases physical fitness Safe  Helps build and maintain healthy bones, muscles, and joints 











Divide your cooked food and immediately refrigerate the portion to be used for other meals.

 Builds endurance and muscular strength

Use shallow containers to help cool the food faster. Remember to cover them tightly.

 Helps control blood pressure

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.

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.

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.

 Helps manage weight  Lowers risk factors for cardiovascular disease, colon cancer, and type 2 diabetes  Promotes psychological well-being and self-esteem  Reduces feelings of depression and anxiety ......................................................................................................

Kid’s K orner 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

A Cent$ible Nutrition educator can show you how to: • Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe Participants receive a free Cent$ible Nutrition Cookbook plus many other items including: • computerized diet analysis • grocery list pad • menu planner • calendar • cutting board • refrigerator thermometer Best of all, meet new friends, share ideas, and have fun! Classes are free to those who qualify.

“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 To receive more information, contact a Cent$ible Nutrition Educator in your county: Albany Big Horn Campbell Carbon Converse Crook Fremont Goshen

721.2571 568.2278 682.7281 328.2642 358.2417 283.1192 332.1030 532.2436

Hot Springs Johnson Laramie Lincoln

864.3421 684.7522 633.4383

• Afton

886.3132

• Kemmerer

877.9056x410

Natrona Niobrara

235.9400 334.3534

Park Platte Sheridan Sublette Sweetwater Teton Uinta Washakie

For information on how to apply for food stamps call 1.800.457.3659

527.8560 322.3667 674.2980 367.4380 352.6775 733.3087 783.0579 347.4567

Weston 746.3531 Wind River Reservation • Ethete

335.8243

• Ft. Washakie

332.0470

• Arapaho

856.3807

En Español State Office

1.877.356.6675 1.877.219.4646

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

Cooperative Extension Service

Family & Consumer Sciences

Cent$ible Nutrition Program Dept # 3354 1000 E. University Ave Laramie, WY 82071-3354 307-766-5375 toll free 1-877-219-4646

website: www.uwyo.edu/centsible

Cent$ible Nutrition News

Helping Families Eat Better for Less

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

Helpful Hints for Better Health Sugar, 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.

Cost Cutter Ground 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, transfer the 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.

If you want to eat better for less, contact us for more information.

1-877-219-4646

Sugar  Limit sweetened beverages such as soft drinks or fruitflavored 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 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.

grandma’s meatballs

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 2 lbs. 85% lean ground beef ½ cup chopped onion 2 eggs ¼ cup milk ½ cup rolled oats ½ tsp. allspice Salt and pepper to taste Butter for frying

Revised 1 ½ lbs. 85% lean ground beef ½ cup chopped onion 2 egg whites ¼ cup skim milk ½ cup rolled oats ½ tsp. allspice Omit salt or reduce 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˚Fahrenheit until browned; or cook in skillet in 1 teaspoon canola or olive oil. Serve with rice, pasta, or potatoes.

Yield: 6 servings.

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.

The Spice of Life Fun Variety: words “physical activity” send you Food Ifintothehiding, it is time to face your fear and it with reality. Physical activity Facts replace doesn’t mean drudgery or pain. It means

Typical proportions in baked products: f ⅓ to 1⅓ cups sugar per 1 cup of flour Y ¼ to ½ cup fat per cup of flour A ¼ to ½ teaspoon salt per cup of flour What does it do?

Sugar increases browning, tenderizes, causes a product to spread, and adds sweetness.

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, Fat improves flavor, increasand motivated to continue. es tenderness, and makes a product more palatable.

Remember: Old way – No pain, No gain.

Salt improves flavor and improves the texture in bread by New way – Have fun! slowing yeast fermentation.

October Newsletter Correction:

Beef Tomato Freezer Mix

Serving 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

Kid’s K orner Hey 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 Fries

4 baking potatoes Cooking spray Seasonings 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.

A Cent$ible Nutrition educator can show you how to: • Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe Participants receive a free Cent$ible Nutrition Cookbook plus many other items including: • computerized diet analysis • grocery list pad • menu planner • calendar • cutting board • refrigerator thermometer Best of all, meet new friends, share ideas, and have fun! Classes are free to those who qualify.

“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$ible Nutrition Program Graduate To receive more information, contact a Cent$ible Nutrition Educator in your county: Albany Big Horn Campbell Carbon Converse Crook Fremont Goshen

721.2571 565.2868 682.7281 328.2642 358.2417 283.1192 332.1030 532.2436

Hot Springs Johnson Laramie Lincoln

864.3421 684.7522 633.4383

• Afton

885.3132

• Kemmerer

877.9056x410

Natrona Niobrara

235.9400 334.3534

Park Platte Sheridan Sublette Sweetwater Teton Uinta Washakie

For information on how to apply for food stamps call 1.800.457.3659

527.8560 322.3667 674.2980 367.4380 352.6775 733.3087 783.0579 347.4567

Weston 746.3531 Wind River Reservation • Ethete

335.8243

• Ft. Washakie

332.0470

• Arapaho

856.3807

En Español State Office

1.877.356.6675 1.877.219.4646

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

Cooperative Extension Service

Family & Consumer Sciences

Cent$ible Nutrition Program Dept # 3354 1000 E. University Ave Laramie, WY 82071-3354 307-766-5375 toll free 1-877-219-4646

website: www.uwyo.edu/centsible