CNP Newsletter 2005 (English) by Cent$ible Nutrition Program

Cent$ible Nutrition News

Helping Families Eat Better for Less

January 2005  Cooperative Extension Service  Family and Consumer Sciences  Vol. 8 No. 1

Soups and Stews

A house ﬁlled with the smell of a hearty stew or vegetable soup in the middle of winter creates a wonderful, inviting feeling. Homemade soups and stews can be inexpensive and full of vegetables and nutrients. They can take a long time to simmer or can be made very quickly.

Cost Cutter Fruits and veggies too expensive? A research project by the U.S. Department of Agriculture looked at the price of 154 different types of produce. They found more than half of them cost less than 25 cents per serving. And 127 of them cost less than 50 cents per serving – less than a 3-ounce candy bar. Americans spend about 15 cents of every food dollar on fruits and vegetables. We spend almost 19 cents of every food dollar on bakery items, pop, candy, gum, and mints. Is there room in your budget for spinach, apples, baby carrots, watermelon or broccoli – all at less than 25 cents per serving?

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

1-877-219-4646

For a super-fast, delicious minestrone, combine broth with canned tomatoes, pasta, fresh or frozen vegetables, and beans. Add the secret ingredients -- oregano and thyme. If you are shopping for prepared soups, read the labels. These pointers can help you select a nutritious soup that is low in fat, calories and sodium. Lentil, bean and split pea soups are high in ﬁber. Add tossed salad, whole-grain bread, apple slices and a glass of low-fat milk for a complete meal. Hunt for low-sodium soups. Most prepared soups contain more than 1,000 milligrams of sodium per cup. The recommended daily maximum is 2,400 milligrams. Add other herbs to boost the ﬂavor Shop for cream soups with no more than 3 grams of fat per cup. Cream soups are usually higher in fat. When preparing a condensed cream soup, use nonfat milk or add nonfat dry milk and water. Compare labels carefully on dried noodle soups. Dried noodle soups, such as ramen, often contain highly saturated palm oil or partially hydrogenated oil and are usually high in sodium. Add substance and nutrients to prepared soups with your own vegetables or leftover poultry or meat.

SENIOR SENSE

The senses of smell and taste can decline due to medications and/or a change in taste buds as we age. Herbs and spices add zest and zip to your favorite soups and stews. Fresh herbs are added later in the cooking process. Delicate fresh herbs, such as basil, chives, cilantro, dill leaves, parsley, marjoram and mint, should be added a minute or two before the end of cooking, or sprinkled on the food before it is served. Less delicate fresh herbs including dill seeds, oregano, rosemary, tarragon and thyme, can be added about the last 20 minutes of cooking. When using dried leafy herbs, rub them in your palm to release the flavor and aroma. Ground spices release their flavor more quickly than whole spices. Since whole spices need more time, they work well in soups and stews. When using ground spices, add them near the end of cooking. Over time, herbs and spices lose their flavor. Here are some guidelines for how long to keep spices and herbs:  Ground spices – 3 years  Whole spices – 4 years  Dried herbs – 1 to 3 years  Extracts – 4 years, except vanilla which has an unlimited shelf life  Seasoning blends and mixes – 1 to 2 years

Double-the-Serving-Stew

Double your vegetable servings while adding lots of texture by removing the ﬁrst set of veggies during cooking, mashing them, pouring them back as sauce, and adding new veggies! 2 tablespoons ﬂour ½ teaspoon ground black pepper 3 cups low fat, low-sodium beef broth 2 stalks celery 2 medium turnips 2 cloves garlic, chopped ¼ cup fresh parsley, chopped (optional)

¾ teaspoon salt 1 pound lean stew meat, cut into 1-inch cubes 2 medium onions 2 medium potatoes 4 carrots ½ teaspoon dried thyme (or Italian seasoning)

In a plastic bag or bowl, mix ﬂour, salt and pepper. Add meat and shake or stir to coat. Heat oil in large saucepan, add meat and brown. Wash vegetables and cut one of each onion, celery stalk, potato, turnip and carrot into large chunks. Large chunks are easier to ﬁsh out later. Add veggies, garlic and thyme to the meat. Stir in broth and bring to boil. Reduce heat, cover and simmer about 40 minutes or until meat is tender. Cut remaining vegetables into 1-inch cubes. Remove the simmering vegetables and mash or whiz in a blender until smooth. Return the veggie puree to the pot. Thin with broth or water, if needed. Add remaining uncooked vegetables, bring to a simmer, cover and cook an additional 30 minutes or until vegetables are tender. Add parsley just before serving. Serves 6, 2½ vegetable servings per person. Source: National Cancer Institute – Eat 5 A Day for Health: Graham Kerr’s “Do Yourself a Flavor” at www.5aday.gov/index-recipe.shtml

References: Scienceworks: 65 Experiments That Introduce the Fun and Wonder of Science, Ontario Science Center, Canada, 1986.; Healthy Cooking with Spices and Herbs, Alice Henneman, University of Nebraska Lincoln; and www.mccormick.com.; Tufts University Health & Nutrition Letter, September, 2004.; UC Berkeley Wellness Letter, May 2002.

Are Crock Pots Safe? When preparing foods in a slow cooker or crock pot, follow these guidelines to ensure a safe product:  begin with a clean cooker, clean utensils and a clean work area  only use fresh or thawed meat – not frozen  cut food into chunks or small pieces, do not use roasts or whole chickens  cook meat on high for one hour, then turn the cooker to low  select recipes that include liquid such as soup, stew or chili  ﬁll cooker between half and two-thirds full  do not delay the start time  do not reheat foods in the slow cooker  keep the lid on For more information, call your local Cent$ible Nutrition educator or the Meat and Poultry Hotline at 1.888.674.6854 toll free nationwide.

WINTERTIME WONDERS Cold, windy days are part of the season, but don’t let the weather to keep you inside. Staying active during the cold months may require a little more planning but a nice brisk walk to enjoy the wonders of winter is worth it! Layer your clothing. Cover your head, face and hands to protect them from the wind. When you get warm, remove some layers. Warm up ﬁrst, then stretch! Begin walking at a slow pace so your muscles warm up. After 5 or 10 minutes, stretch your muscles. Stretch slowly, without bouncing, to the point where tension is felt. If stretching hurts, you are stretching too hard! Hold stretches for at least 20 seconds. Continue walking at a brisker pace. Walk, then cool down. As you near the end of your walk, gradually slow your pace. Do some post-walk stretches after you are back inside.

Kid’s K orner

Ice F ishing

While the soup cooks on a cold day, have some fun with ice! You can lift an ice cube out of a glass of water with a piece of string. Round up: © A 6-inch piece of string © Salt © Glass of cold water © Ice cube Lay one end of the string across the top if the ice cube and sprinkle salt on it. Count slowly to 10, then gently lift the string. You have just caught an ice cube! This works because the salt on the ice lowers its freezing temperature. Since the cube can’t get any colder than it is, it starts to melt. The string sinks into the pool of water. As the salt dilutes in the water, the freezing point goes back up and the ice refreezes trapping the string.

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.

“Many thanks! Just when I thought I knew everything about food, nutrition, safety and economy, you came along and changed my life. Your presentation was excellent! You met each of us where we were at and encouraged us to make life changes in food choices and demonstrated easy ways to incorporate exercise in our daily lives.”

Weston 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 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

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

February 2005  Cooperative Extension Service  Family and Consumer Sciences  Vol. 8 No. 2

5 Important Nutrients for a Healthy Pregnancy & Baby Cost Cutter

If you’re an expecting mom working outside the home, don’t feed your money to vending machines. For better nutrition, take the following with you. • raw vegetables with a low-fat dip • fresh fruit in season • quick breads • cereals, snack mixes made with popcorn and whole grain cereal • milk, yogurt, or cheese • fruit juice, herbal teas, and water Some snacks need to be kept cold. If you don’t have a refrigerator, look into buying an inexpensive insulated lunch box for about $10 to $15. If you want to eat better for less, contact us for more information.

1-877-219-4646

Wyoming ranks high nationally in the incidence of low-birthweight babies. Low-birthweight increases the baby’s risk of health problems, especially during the first year of life. We all can help expectant moms reduce the risk of low-birthweight babies if we understand a few key concepts. 1. Protein- builds and repairs tissues in both mother and baby. Pregnant women need an additional 10g/day of protein- about 1½ meat servings. 2. Folic Acid (folate)- supports the development of fetus and placenta. Low levels are linked to birth defects; 400mg/day is recommended for pregnant women. Great sources include dark green leafy vegetables and oranges. 3. Calcium- builds bones. Adequate intake of calcium while pregnant is 1000mg/day or at least 3 servings of milk or other dairy products. 4. Zinc- builds cells. Severe deficiency is linked to long labor, small babies, and birth defects. During pregnancy, 15mg/day is recommended. Great sources include meat, whole grains, and dried beans. 5. Iron- develops the baby’s blood supply and increases the mother’s blood volume. Like calcium, iron is absorbed much more efficiently during pregnancy. To meet high demands of iron during pregnancy (30g/day), doctors recommend supplements. Great food sources include red meat and dried beans.

SENIOR SENSE

Seniors often pass well intended information to their daughters and granddaughters about pregnancy. Some infomation is solid, but many pieces of advice are now known to be incorrect. Be sure you are not passing on “old wive’s tales.” Here are a few myths and facts to ponder. Myth: If you eat a little less, the baby will take some of the extra fat off you. Fact: Babies are not being built from fat; they are being built of protein and other nutrients. Even women who are over weight need to gain weight during pregnancy. Myth: You can expect to lose a tooth for each child born. Fact: Today’s hygiene and dietary recommendations help prevent loss of teeth during pregnancy. Myth: You’re eating for two so eat as much as you want, every chance you get. Fact: This is unhealthy. All women need to gain weight during pregnancy, but excess weight can be unhealthy for the baby and the mother. Follow your clinic’s or doctor’s recommendation for weight gain.

Food of the Month

Fun Facts about Beans Dry beans are grown in more than 36 states; North Dakota grows the most. Where did Baked Beans Come From? Boston, Massachusetts may seem like the home of baked beans, but actually the Native Americans that the Pilgrims met taught them how to make this tasty treat. How old are beans? Pictures of bean cultivation in the royal tombs of ancient Egypt make beans many thousands of years old. Beans were cultivated by the Incas and Aztecs in Central and South America over 7,000 years ago. ‘The Anatomy of Melancholy’ by Robert Burton (1621) listed 64 remedies for gas produced from eating beans.

Calico Bean Sal)ad

. . .. ..

2 cups cooked or canned navy, great northern, or small white beans. 2 cups cooked or canned dark or light kidney beans 2 cups cooked or canned garbanzos 1 ½ to 2 cups reduced-fat French, Italian, or vinaigrette dressing (bottled or homemade) Salt and pepper to taste (optional) Tomato wedges and onion rings

Drain beans; mix together lightly. Cover with dressing. Add salt and pepper. Refrigerate for several hours. When ready to serve, mix again. Taste and add more seasoning or a little vinegar if desired. Serve in large bowl and garnish with tomato wedges and onion rings. Makes 8 to 10 one-cup servings. Source: Cent$ible Nutrition Program Cookbook

References: American School Foodservice Association Web Site: KidZone (http://www.asfsa.org/kidzone/jokes.asp); American Dietetic Association’s Complete Food and Nutrition Guide; Birthing naturally: Pregnancy Myths (http://nutrition.birthingnaturally.net/myths.html); Developmental Nutrition. Kretchmer, Norman, et al.;Pregnancy Nutrition: Good Health for You and Your Baby. Elizabeth M. Ward and The American Dietetic Association. CDC.gov - 5 a Day

Fun Food Facts Did You know? The average amount of weight gain for a healthy pregnancy is about 25 pounds. The following table lists approximate amounts of pregnancy weight gain and where it is located. Location of Increase Baby Placenta Amniotic Fluid Breasts Uterus Increased Blood Volume Body Fat Increased muscle and ﬂuid Total

Weight Gain (lbs) 7-8 1-2 2 1 2 3 5 or more 4-7

About 25 lbs Weight prior to pregnancy determines how much weight should be gained. Normal weight: Gain 25-35 pounds Overweight: Gain 15-25 pounds Underweight: Gain 28-40 pounds Carrying twins: Gain 35-45 pounds

Physical Activity: Good For Mothers to Be

During pregnancy, it is especially important to be physically active! Beneﬁts: • increased energy • reduced pregnancy discomfort • better sleep • reduced stress • psychological boost • improved self image The following exercises are fairly safe for expectant moms: • walking • swimming Consult your doctor to see what is appropriate. If you are not pregnant, but have a pregnant relative or friend, invite her for a walk or swim! It will invigorate you too!

Kid’s K orner

Marty and his friends find foods to “chews” More often

Baked potato Graham crackers Pretzels, popcorn Milk Raw veggies Low-fat frozen yogurt

Less often

French fries Cookies Potato chips Soft drinks Candy Ice cream

A young woman, pregnant with her ﬁrst child, wanted to be the best mom she could. She knew that she had to start to eat better to have a healthy baby. She said, “I’m so glad this program is offered. I could never afford to go to college to learn all this. You don’t know how much this helps me. I feel like I will be much better mom now. Thank You.” Cent$ible Nutrition Graduate To receive more information, contact a Cent$ible Nutrition Educator in your county: Albany Big Horn Campbell Carbon Converse Crook Fremont Goshen

721.2571 765.2868 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

En Español State Ofﬁce

1.877.356.6675 1.877.219.4646

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

March 2005  Cooperative Extension Service  Family and Consumer Sciences  Vol. 8

Healthy Plate

Cost Cutter Fruits and vegetables are super star foods, but fresh produce can be very expensive if it’s not in season. Instead of going without, keep these things in mind. You want to get the best nutritional buy for the money and nutritious foods are worth the extra money. Save on your food budget by forgoing less nutrient-dense foods and buy fruits and vegetables. If the fruit or vegetable you want is not in season, look for it in another form. Canned and frozen produce are often less expensive than fresh and just as nutritious.

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

1-877-219-4646

No. 3

March is National Nutrition Month® and just the right time to introduce you to the Cent$ible Nutrition Healthy Plate. The healthy plate emphasizes appropriate portion sizes and the kinds of foods that can promote a healthy diet and healthy weight while significantly reducing the risk for some diseases like cancer, heart disease, stroke, diabetes, hypertension and obesity. The Healthy Plate is a simple way to think about how to fill your plate, l plant-based foods and 3 animal foods. Animal foods include: Plant foods include: Meat, fish, poultry, Vegetables and and eggs fruits Dairy products Grains, (best choices are especially low-fat or fat-free) whole grains Tubers (potatoes and sweet potatoes) Legumes (dried beans and peas, lentils and peanuts) Nuts Here are some examples of healthy plate meals. See if you can picture the plate filled with moderate-sized portions of l plant foods and 3 animal foods.

Breakfast

Scrambled egg Whole wheat toast ½ grapefruit Tomato juice Fat-free milk

Lunch

Beef stew Whole grain crackers Spinach salad Watermelon slice 1% milk

Supper

Chicken stir fry with vegetables Brown rice Strawberries Yogurt

SENIOR SENSE

For many seniors, the food stamp beneﬁt is $10.00 a month. Though this may not seem like much in today’s economy, by watching sales and buying store brands, $10 can really supplement your grocery bag. Below are two lists of wholesome foods costing under $10.

List one

3 cans of tuna .................(on sale) $0.60 Bread ............................................ $0.79 ½ gallon fat-free milk................... $1.69 1 pound of pasta .............(on sale) $0.80 Pasta sauce .....................(on sale) $1.50 1 pound frozen vegetables............ $1.79 1 pound potatoes .......................... $0.99 5 bananas ...................................... $0.92 Total ............................................. $9.99

List two

1 pound dry beans ........................ $0.79 1 pound brown rice ...................... $0.80 15-ounce can of fruit ......(on sale) $1.00 Whole wheat bread ........(on sale) $1.50 ¼ pound ham................................ $1.25 1 box graham crackers ...(on sale) $1.25 2 pounds fresh carrots .................. $1.00 Canned tomatoes .......................... $0.69 Total ............................................. $9.97

Lentil and Beef Casserole This hearty one-pot meal ﬁts right into the healthy plate philosophy. Add a whole grain roll and a glass of milk to complete the meal.

Ingredients:

2 cups lentils 1 quart water 1 bay leaf 1 pound lean ground beef 1 large onion, diced 2 medium carrots, diced 1 can (8 ounce) tomato sauce 1 teaspoon salt 1 teaspoon vinegar ½ teaspoon pepper ¼ teaspoon basil ¼ teaspoon dry mustard

Yield: 8 servings

Directions:

In large saucepan, bring lentils, water, and bayleaf to boil. Reduce heat and simmer until lentils are tender (about 30 minutes). Meanwhile, sauté beef and onion in large skillet, breaking up meat and cooking thoroughly. Pour off grease. Drain lentils, reserving liquid. Add remaining ingredients and 1 cup reserved liquid to lentil and meat mixture. Turn into greased 3-quart casserole. Baked covered for 30 minutes at 400 degrees Fahrenheit. Uncover and bake ten minutes more.

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.

Fun Food Facts Did you know that the word casserole refers to both the food and the dish it is cooked in? Both were developed in France in Medieval times. In a typical early casserole, cooked rice was pounded into mush and pressed around the inside of a dish. It was either ﬁlled with meat and sauce or with dried fruits for a dessert and then baked. Casseroles were typical in country homes where people worked all day and this meal could be prepared early in the day and left in the ﬁre until they returned home – an early crock pot. Casserole popularity soared in the 1950s when new light-weight cookware became available. It also became evident that casseroles are convenient. They save on washing dishes, because the food can be brought to the table in its cooking dish. Casseroles also can transform left-overs into attractive, palatable, and appetizing new meals.

Act like a kid! In March the weather begins to tease us with beautiful summer-like days. Make the most of it. Get outside with your kids or grandkids and play like a kid again! Physical activity should be fun. Here are some activities you may have done as a kid. * Try the hula hoop. How long can you keep it going? * Sing and move to, “Head and Shoulders, Knee and Toes.” Be sure to stretch gently. * Draw a hopscotch grid on the driveway with sidewalk chalk and move from two feet to one foot, then back to two. How’s your balance? * Toss a ball in the air and see how long you and the kids can keep it in the air. * For an aerobic workout, skip rope with the kids. Take it easy; this is challenging. * Do the Hokey Pokey, because that’s what it’s all about!

Kid’s K orner Hey kids... Fill your plate with bite-sized pieces of colorful fresh vegetables like carrot, spinach, mushrooms, red pepper strips and broccoli. Push them onto a plastic stir-stick and bend to make a rainbow of color, then eat and enjoy!

“After taking the Cent$ible Nutrition classes, I was able to save $30.00 a month on my grocery bill by avoiding supermarket persuasions. I am eating more whole grains, fruits, vegetables. I am also drinking less soda pop.” Sweetwater County Participant To receive more information, contact a Cent$ible Nutrition Educator in your county: Albany Big Horn Campbell Carbon Converse Crook Fremont Goshen

721.2571 765.2868 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

En Español State Ofﬁce

1.877.356.6675 1.877.219.4646

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

April 2005  Cooperative Extension Service  Family and Consumer Sciences  Vol. 8 No. 4

Nuts for Nutrition Can a handful of nuts a day keep you healthy? Many studies are showing that people who eat nuts regularly can reduce their risk of heart disease, lower elevated blood cholesterol levels, and lower risk of Type 2 diabetes.

Cost Cutter

Nuts give us a nutritional boost, but they are high in calories and can be expensive. Keep serving sizes small. Use small amounts of chopped nuts to top fruit or vegetable salads, cereal and yogurt. Add chopped nuts to casseroles, stir-fries, and rice dishes. You can ﬁnd nuts in several places in the grocery store. Chopped nuts are in the baking aisle, salted nuts are with snack foods, and whole nuts with shells are in the produce section. Whole nuts are the least expensive and have no added salt. Plus, the time-consuming process of cracking the shell will keep you from eating too many, too fast.

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

1-877-219-4646

Nuts are a high-calorie, high-fat food, but most of the fat is heart-healthy, unsaturated fat. Most nuts have 160-190 calories and 1-1½ tablespoons of fat per ounce. They are among the best plant sources of protein. Nuts don’t have cholesterol and naturally contain just a trace of sodium. One ounce of shelled nuts contains as much ﬁber as two slices of whole wheat bread. Here is a sampling of nuts that have been in the news for their contribution to a healthy diet: Walnuts- One ounce of walnuts (about 14 shelled walnut halves) meets your daily recommendation for omega-3 fatty acids. Almonds- One ounce of almonds (about 20-24 shelled whole almonds) provides 35 percent of your daily need for vitamin E. Peanuts- One ounce of roasted peanuts provides about 10 percent of your daily need for folate and 20 percent of your requirement for niacin. Peanuts are actually a legume, not a true nut. Remember- don’t go nuts about nuts. An ounce or two a day will do. On average, a 1.5 ounce serving is about 1/3 cup of nuts. According to the food guide pyramid, 1/3 cup of nuts or 2 tablespoons of peanut butter is equivalent to one ounce of meat in the meat and meat alternates food group.

SENIOR SENSE

Nuts about Magnesium Recent research has uncovered good reasons to eat magnesiumrich foods. Magnesium does hundreds of important jobs in the body including: energy production; heart, nerve and muscle function; bone formation; and blood clotting. Studies have found people with diets rich in magnesium have a lower risk of heart disease, stroke and diabetes. Few Americans are deficient in magnesium, but many consume less than the recommended levels (310 to 420 milligrams a day). As we age, our bodies absorb and retain less magnesium so it is very important to eat foods that are nutrient-rich. Some of the most nutrient-rich foods are also rich sources of magnesium – nuts, beans, seeds, whole-grains, fish, avocados and leafy green vegetables. One ounce of sunflower seeds contains100 milligrams of magnesiumm, one ounce of almonds contains 85 milligrams, and one ounce of cashews contains 75 milligrams. You’ll also get a fair amount of magnesium from hard drinking water (versus soft water).

Nutty Facts The nut highest in fat * Macadamia Not a true nut, but a legume * Peanuts The only low-fat nut, also rich in fiber * Chestnut The nut rich in calcium * Almond Dry-roasted nuts have about the same calories and fat as oil-roasted nuts. Smooth, chunky, and crunchy peanut butters are nutritionally equal. Toasting nuts a few minutes intensifies their taste so you can use fewer to get the same amount of flavor.

Toasting nuts in the Microwave Spread nuts evenly in a single layer in a microwave-safe dish. Add a small amount of soft margarine or oil and stir to coat. Microwave on high for 1 minute. Check often as they can burn quickly. Cook longer as necessary, stirring after each minute. Thin nuts could be ﬁnished in 2 minutes, larger nuts may take up to 4 minutes. Cooking time also varies with microwave ovens. Nuts will be lightly browned and smell fragrant when done. Store in an airtight container in the refrigerator for 1-2 weeks or freeze for 1-3 months.

References: U of NE Food Reﬂections, Alice Henneman, March 2004 and U of CA Berkeley Wellness Letter, May 03. ADA The Supermarket Guide. Univ of Cal, Berkeley Wellness Letter Jan 2002/Sept 2002.

Fun Food Facts Nuts are among the world’s oldest foods. They were first gathered from the wild. They were cultivated in ancient Greece as early as 300 B.C. Why are pistachios dyed red? People used to buy cashews, peanuts and pistachios from vending machines. Competition was fierce and so pistachio sellers played a little shell game and dyed their product bright red to get attention. The average American household consumes 6 pounds of peanut butter every year. That’s 570 million pounds! Almonds belong to the same family as roses, apricots, cherries, peaches and plums. An ounce of almonds contains 75 mg. of calcium, 3.3 grams of fiber, 6 grams of protein, and no cholesterol. Europeans first encountered macadamia nuts in 1857 in the subtropical rainforest of Queensland, Australia. These nuts have the hardest shell and highest fat content of any nut.

DON’T CRAMP YOUR STYLE! Muscle cramps can really cramp your game! Though they have been researched for decades, why muscle cramps occur is still a mystery. The tendency to have muscle cramps may be genentic. Lack of conditioning may also be a factor. A popular theory is that an imbalance of electrolytes due to excessive sweating is to blame, but recent studies don’t support this. What can be done to prevent muscle cramps? Drink plenty of water before and during exercise, especially in hot weather. Don’t overdo it. Gradually increase the intensity of your workouts and remember to stretch regularly. If you get a muscle cramp, stretch and massage the muscle. Drink plenty of water and apply ice packs or heat, whichever works best for you, to help relax the muscle.

Kid’s K orner

CRUNCHY APPLES 1 medium apple ½ cup peanut butter 1 cup crushed whole-grain cereal Have an adult cut an apple into wedges. Spread peanut butter on the cut sides of the apple and then roll in the cereal.

Enjoy the Crunch!

“We received trail mix with our quarterly commodity distribution. My educator taught me how to make granola for my family for breakfast. I experimented and made the CNP granola bars. My kids loved them and I am glad they have a healthy snack.” 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 765.2868 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 • Ft. Washakie

332.0470

• Arapahoe

856.3807

En Español State Ofﬁce

1.877.356.6675 1.877.219.4646

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

May 2005  Cooperative Extension Service  Family and Consumer Sciences  Vol. 8 No. 5

Think about what you’re drinking In warm weather, a cold drink can be very refreshing, but the calories, fat, added ingredients and cost could really make you sweat! New thirst quenchers are marketed every day. Use the nutrition facts and ingredients list to make the best choices.

Cost Cutter A new report suggests that consuming low-fat dairy products may help save big on medical bills over your lifetime. Research has found that non-fat or low-fat calcium-rich dairy foods may play a role in reducing the risk of obesity, hypertension, type 2 diabetes, coronary artery disease, stroke, kidney stones, osteoporosis, colorectal cancer, and pregnancyrelated complications. With the rising cost of health care, make a difference by eating a healthy diet, including 3 servings of non-fat or low-fat dairy each day.

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

1-877-219-4646

Here are some things to ponder: Designer coffees and teas made with cream can contain over 500 calories and 20 grams of fat. Order your drink with fat-free milk. Plain iced tea and coffee contain no calories. Smoothies made with ice cream or whole milk can also pack a calorie punch. Make your own with fat-free milk or low-fat yogurt. Chocolate milkshake drinks can have up to 540 calories per container with 16 grams of fat. Fat-free chocolate milk is a better choice. Energy drinks are usually sugary soft drinks with lots of caffeine. If caffeine makes you jittery, it may impair your performance, not help it. High caffeine beverages are not suitable for children. A 20-ounce bottle can have up to 300 calories. Fitness waters or ‘enhanced waters’ can cost up to $1.50 per bottle, and according to Tufts University Health and Nutrition Letter, the nutritional benefits are negligible. For many of the herbs added to enhanced waters, there is no credible evidence for their benefit. A 20-ounce bottle can contain 125 calories, unless artificially sweetened. Research has shown that when people drink beverages with calories, particularly clear beverages, they don’t cut back on calories from food. These “liquid calories” don’t seem to make us feel full like solid food, so remember to eat less to compensate for liquid calories.

SENIOR SENSE

Liquid ‘meal replacers’ were originally designed for people too sick or weak to manage solid food, as well as very obese people in doctor-supervised weight-loss programs. Now, these liquid meals are aggressively marketed to the general public, young and old. There’s nothing magic about these drinks. Most contain non-fat milk, sugars, vegetable oil, thickeners and flavoring agents, plus added vitamins and minerals. Let’s look at some of the claims: • Energy drink: Energy simply means calories - usually 250-300 per can. • High-protein: A serving contains 10-20 grams of protein. Most Americans get more than enough protein and just consuming protein won’t build muscle. • Complete nutrition: A serving typically supplies 15-50% of most vitamins and minerals, but lacks beneficial substances in foods, such as carotenoids and fiber in fruits and vegetables. • Doctor-recommended: Doctors may recommend these drinks for those who are ill and/or can’t eat enough food, but rarely for other people. Most people find the taste overly sweet and oily. As far as convenience, yogurt and fresh fruit are just as convenient with greater benefits and lower cost. By taking time to prepare simple foods, you can enjoy the flavors, benefit from the nutrients and fiber, and save money.

Spring Refreshers 1 cup fresh or frozen strawberries 1 cup non-fat or low-fat vanilla yogurt 1 cup grape juice If using fresh strawberries, add ice cubes. Blend.

or 1 cup canned fruit cocktail, chilled 1 cup non-fat or low-fat milk ¼ cup non-fat dry milk powder 3 ice cubes Dash of cinnamon Blend.

Create your own smoothie!

. .-

Start with non-fat or low-fat milk or yogurt.

Add your favorite fruit (fresh, frozen, or canned): bananas - strawberries and/or raspberries - sliced peaches

Add a teaspoon of ﬂavoring, for example: vanilla or almond extract - nutmeg or cinnamon - malt powder

Add a dash of sweetener (optional): sugar and brown sugar - honey or maple syrup - fruit spread

For extra protein, add: powdered milk - non-fat or low-fat cottage cheese or yogurt - peanut butter

References: Dispatch, Nutrition News from Western Dairy Council, Winter 2004; Tufts University Health and Nutrition Letter July 2002, August 2002; University of California, Berkeley Wellness Letter July 2001.

Physical Activity The 2005 Dietary Guidelines provide new recommendations for physical activity for adults. Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight. o To reduce the risk of chronic disease: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, on most days of the week. Greater health benefits can be obtained by Healthy drinks for kids…: engaging in physical activity of more vigorous • Under two years of age, intensity or longer duration. offer whole milk. Babies o To help manage body weight and prevent gradual, and toddlers need the fat unhealthy weight gain: Engage in approximately 60 to grow properly. minutes of moderate- to vigorous-intensity activity • Starting at age two, switch on most days of the week while not exceeding caloric to low-fat milk. It’s a intake requirements. good idea for the whole o To sustain weight loss: Participate in at least 60 to 90 family because it contains minutes of daily moderate-intensity physical activity less saturated fat. Change slowly, try reduced-fat while not exceeding caloric intake requirements. milk (2%), then low-fat Some people may need to consult with a healthcare (1%) or fat-free milk. provider before participating in this level of activity. • 100% fruit juice provides vitamins A and C and car- Achieve physical fitness by including cardiovascular conditioning, stretching exercises bohydrates, but because for flexibility, and resistance exercises or it’s sweet and high in calories, it’s easy to drink calisthenics for muscle strength and endurance. too much. For 1-6 yearolds, ½ to ¾ cup of juice per day is enough. Kid’s K orner • Offer milk with meals and water when thirsty.

Strawberry Milkshake

And for adults…...

3-5 fresh strawberries ½ large ripe banana, sliced 1 cup fat-free milk

• Hard drinking water contains magnesium, calcium, ﬂuoride and other minPut all ingredients in a resealable plastic erals. A Finnish study bag. Squish with your ﬁngers until well showed where drinking mixed. Makes 2 servings. water was the hardest, incidence of heart attacks was lowest.

“My family and I have replaced the soda pop with fat-free milk, 100% juice, and water. We feel better and have more energy.”

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

721.2571 765.2868 682.7281 328.2642 358.2417 283.1192 332.1030

Hot Springs Johnson Laramie Lincoln

864.3421 684.7522 633.4383

235.9400

Park Platte Sheridan Sublette Sweetwater Teton Uinta

527.8560 322.3667 674.2980 367.4380 352.6775 733.3087 783.0579

• Afton

885.3132

• Kemmerer

877.9056x410

Natrona

Goshen

532.2436

Niobrara

334.3534

Washakie

347.4567

For information on how to apply for food stamps call 1.800.457.3659

Weston 746.3531 Wind River Reservation • Ft. Washakie

332.0470

En Español State Ofﬁce

1.877.356.6675 1.877.219.4646

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

Summmer 2005  Cooperative Extension Service  Family and Consumer Sciences  Vol. 8 No. 6

MAXIMIZING FAMILY MEALS During mealtime around the family table, you create close bonds and lifelong memories. Family meals can also teach children about healthful eating. Try these easy ways to make family meals a pleasant part of your family routine.

Cost Cutter Preparing meals at home will save you big money. When you can, do the work yourself. Prepared foods cost more. Use small amounts of more costly protein foods like meat. Supplement your dish with beans and legumes, or serve small amounts of meat with lots of healthy vegetables. When shopping, buy the amount you need and not more. You don’t want to end up throwing food away. Go easy on foods you buy from the tip of the pyramid, sweets and high-fat foods. Serve fresh fruit or fruit cobblers and crisps for dessert.

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

1-877-219-4646

Set a regular family meal time. Regular mealtimes give children a better chance to eat a variety of foods and to get the right amount of food to grow, stay healthy, and keep a healthy weight. Make it simple, make it quick! Spend less time in the kitchen and more time at the family table. Simple meals, even cold sandwiches, can taste good and be good for you. You can make any meal special if you all feel relaxed and mealtime is ﬁlled with caring and laughter. Eat around a table. It’s easier to talk and listen to your family when you face each other. Eating side-by-side at the kitchen counter takes away eye contact. Enjoy mealtime conversation. Make easy conversations – no nagging or complaining. Give everyone a chance to talk. For conversation starters go to: http://uwadmnweb.uwyo.edu/ centsible/2002_3TV.html Reinforce that family meals are important. During mealtime, turn off the TV. Don’t answer the phone. Wait until everyone is ﬁnished eating to be excused. Be realistic about mealtime. Keep meals from lasting too long, especially if kids are tired.

SENIOR SENSE

Mealtime, a Healthy Habit to Keep

Your nutritional needs do not change, whether you’re cooking for a family or just one or two. To ensure you are eating nutrient-rich foods, keep up the habit of meal planning and preparation. Plan meals in advance, either for the week or the month, depending on how often you like to shop for groceries.  Include 5-9 fruit and vegetable servings every day. Think colorful and choose a variety.  Include 3 servings of calcium-rich foods like low-fat milk, yogurt or cheese.  Make at least 3 of your grain servings whole grain: whole wheat, oatmeal, brown rice or barley.  Proteins don’t have to be meat. Beans and legumes, nuts and seeds are also great choices. Use ‘planned-overs.’ Purchase a small roast and cut it to make several meals, such as a smaller roast, a steak and small pieces for stir-fry or stew. Plan to cook larger batches of foods and freeze in individual meal-sized containers. You may even want to prepare meals with a friend and split the results. Think of food preparation as a hobby. Look for new ways to prepare foods, and then sit down at the table and enjoy every bite!

Skillet Meals Breads and Sauce Cereals 1 can soup + 1 cup raw 1½ cans milk or water

Meat, Poultry, Fish, or Beans 1 pound or 1½ cups cooked

Vegetables 1½ to 2 cups canned, cooked, or raw Whole Cream of Chopped beef, Carrots wheat Potato chicken, or Peas macaroni turkey Corn Cream of Chopped pork Whole Chicken Green beans or ham wheat Lima beans Cream of Ground beef spaghetti Celery Broccoli Tuna Brown rice Spinach Salmon Cream of Mixed Whole Mushroom Mackerel vegetables wheat Beans Tomato soup noodles Celery Frankfurters Onion soup Eggs Green pepper Bulgur References: Nibbles for Health Newsletters 8 and 36 USDA, Food and Nutrition Service.

1. Choose one food from each of the four groups in the table. Stir together in a skillet. 2. Season to taste with salt, pepper, soy sauce, onion ﬂakes, or garlic powder. 3. Bring to boil. 4. Reduce heat to lowest setting. Cover pan and simmer 30 minutes, until pasta or rice is tender. Stir occasionally to prevent sticking. 5. Stir in up to ½ cup of cheese at the very end. (optional) Makes 4 to 6 servings.

Facts about family meals Studies show that people of all ages eat more balanced meals and a wider variety of foods when they eat with family or friends. Families who eat together consume more fruits, vegetables, and milk, and less fried food and soft drinks. Their diets contain more calcium, iron, vitamins, and ﬁber, and less saturated and trans fat. There is a relationship between family meals and a reduced risk that a teen will smoke, drink or use illegal drugs. A survey showed 79% of teens said eating dinner at home was one of their top rated activities they like to do with their parents.

Active Lifestyles for the Family

Active living helps your family enjoy life! Moving more boosts energy and promotes sound sleep. It’s also a lifelong way for you and your children to stay healthy and keep a healthy weight. In fact, active living lowers the chance of obesity, diabetes, and heart disease for you and your children.

How can you have an active family?

Get moving yourself! Children often ‘inherit’ their family’s lifestyle. If you do active things, chances are your child will too. Adults set the tone for lifestyle physical activity in the family. Fit activity into your family life. You don’t need to spend extra money, or even get involved in sports. You can all be active just by choosing everyday things that involve movement, like walking. Play! Let yourself feel young enough to play, especially with your child. If you’ve forgotten how, your child can show you. Your involvement and enthusiasm supports your child’s play. Set limits on TV and computer time for the whole family. That leaves more time for physical activity. Children need at least 60 minutes of physical activity on most days. Adults need to ﬁt in at least 30 minutes of moderate physical activity. If you’ve been out of action for a while, start slowly. Being active with your family is what counts.

Kid’s K orner Marty Says,

“You can help make your family mealtimes special.”

 Pick ﬂowers for the table  Make paper place mats  Turn on fun music –not too loud– during mealtime

Ask what you can do to help make the meal and clean it up

A Cent$ible Nutrition Program graduate reports that meals are now much more peaceful and her husband is serving proper child-size servings to the children. She now has 12 rotating menus, and she is saving an average of $30 per week on food, a savings of $120 per month. To receive more information, contact a Cent$ible Nutrition Educator in your county: Albany Big Horn Campbell Carbon Converse Crook Fremont Goshen

721.2571 765.2868 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 • Ft. Washakie

332.0470

En Español State Ofﬁce

1.877.356.6675 1.877.219.4646

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

September 2005  Cooperative Extension Service  Family and Consumer Sciences  Vol. 8 No. 7

Brown Bagging It

Cost Cutter For working adults, replacing restaurant meals with brown bag lunches can save lots of money. Use leftovers from evening meals, and watch for specials on foods you really enjoy to make your brown bag lunch a meal to look forward to. To save even more, bag it yourself. Instead of costly single-serving packages, buy larger bags of raw vegetables, low-fat chips, crackers, nuts, and dried fruits. Fill snack or sandwich-sized resealable bags with individual servings. For school-aged kids, school lunch is a bargain, especially free or reduced price lunches. To see if you qualify, ask at your child’s school.

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

1-877-219-4646

September brings the return of school and routine. One of those important routine tasks probably includes packing brown bag lunches. Preparing nutritious lunches that are enjoyable to eat can be a challenge. Whether you’re packing for a young child, teen or yourself, here are some ideas to make lunch a bright spot in the day. To ensure a nutritious lunch, remember the dietary guidelines. Include whole grains, fruits, vegetables, low-fat dairy and lean meat or nuts. Try these ideas:  Whole grains – whole grain bread or pita pockets for sandwiches, whole grain tortillas for roll-ups, dried cereal or trail mix, whole grain muffins or popcorn.  Fruits – whole fresh fruit, dried fruit  Vegetables – bite sized pieces of raw veggies like carrots, celery, cauliflower and broccoli. Include a small container of low-fat dip or salsa.  Dairy - string cheese, sliced cheese, yogurt, low-fat milk or lowfat flavored milk, pudding  Protein – sliced lean meat, tuna, nuts and seeds, main dish leftovers, bean dip Avoid super-sized servings; fill small zipper-seal bags with correct serving sizes. Take kids shopping so they can pick out foods they like. Teach them to read nutrition facts labels so they can spot snacks with less fat and more nutrients. Most importantly, be sure to keep foods at proper temperatures to avoid foodborne illness.

SENIOR SENSE

Senior Center Lunches Get A Make-Over Tired of cooking the same foods and eating lunch alone? There are big beneﬁts to be found at your local senior center. A recent grant program is giving the congregate meals at senior centers in Wyoming a “make-over.” Meals follow the new dietary guidelines, and meet speciﬁc needs of seniors. The intent of the new menus is to include more whole grain foods, fruits and vegetables, protein foods like lean meats, and low-fat dairy products. These revamped meals are losing some things too. Things like extra salt, sugar and fat. They’re also serving reasonable portion sizes of meat and starchy foods, and offering more nutritious desserts. All-in-all, the meals contribute 1/3 of your daily food needs, and give you a chance to socialize with others in your community. Senior meals are provided for a suggested donation. Revisit your senior center and nourish your body and soul!

Food of the Month Dip into something delicious. Give your favorite raw veggies extra punch with this great dip. To pack in your lunch, use a small container with tight-ﬁtting lid. Be sure to keep it cool.

HOMEMADE RANCH DRESSING 1 cup buttermilk 1/2 cup low-fat mayonnaise 1/2 cup plain low-fat or nonfat yogurt 1 1/2 teaspoon lemon juice 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 teaspoon dill weed 1/4 teaspoon onion powder 1/4 teaspoon garlic powder 1. Whisk all ingredients in a small bowl until well blended. 2. Refrigerate, covered, at least 1 hour before serving. 3. Makes 1 1/2 cups.

F OOD SAFETY: Eating for Endurance P ack It Safe!

The new Dietary Guidelines for Americans recommend 30 minutes of daily activity to reduce the risk of chronic disease. To help Harmful bacteria multiply rapidly manage body weight and sustain weight in the “danger zone”- between loss. 60-90 minutes of moderate to vigorous 40 and 140 degrees Fahrenheit. physical activity on most days. Whether Make food safety part of you’re an adult trying to prevent weight gain, your routine. or a teen participating in sports, it’s important If your lunch will be at room to refuel your body during long endurance temperature for over 2 hours, activities; those lasting 60 minutes or longer. don’t pack egg, meat or creamy mixtures. Items that don’t require refrigeration include uncut fruit and vegetables, canned meat and ﬁsh, chips, breads, crackers, peanut butter, jelly, mustard, and pickles.

If using an insulated lunch bag, pack food that is already cold. Insert a frozen ice pack or frozen juice box to keep things cool. Close bag tightly to keep cold air in and warm air out. Fill the bag as much as possible; empty space is hard to keep cold. It’s ﬁne to prepare food the night before and store in the refrigerator. Throw away all uneaten perishable leftovers after lunch.

If you are competing in events lasting several hours, solid food will keep you from getting hungry. Drink plenty of ﬂuids along with solid food. A combination of solid and liquid, like a banana and water, works well. By keeping carbohydrate intake high and fat intake low, energy levels will remain high.

Kid’s K orner

MAKE YOUR LUNCH FUN! Decorate your lunch bag with stickers or rubber stamps. Use cookie cutters in fun shapes to cut bread for sandwiches. Shop with your parents and pick your favorite fruits and veggies! Pack this dip. Be sure to keep it cold!

COTTAGE CHEESE VEGGIE DIP Combine 1 12-ounce carton of cottage cheese with 1/2 package of Ranch dressing mix. Beat until smooth. Chill. Enjoy with carrots, celery, broccoli, green peppers, jicama, or other veggies.

Two participants report they have started packing a lunch instead of eating fast food every day. They include fruits and vegetables. They found their food dollars go a lot further. To receive more information, contact a Cent$ible Nutrition Educator in your county: Albany Big Horn Campbell Carbon Converse Crook Fremont Goshen

721.2571 765.2868 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 • Ft. Washakie

332.0470

En Español State Ofﬁce

1.877.356.6675 1.877.219.4646

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 2005  Cooperative Extension Service  Family and Consumer Sciences  Vol. 8 No. 8

Red, Orange, Green and Yellow

FALL COLORS TO EAT! Cost Cutter

Can we eat according to the new Dietary Guidelines without taking a bite out of our food budget? Let’s do some math with fruits and vegetables. Fruit: A banana at 30 cents and an orange at 50 cents, equals 80 cents per day. Apples, peaches and pears in season are priced about the same. Check frozen fruits they can be less expensive than fresh. Vegetables: A cup of frozen broccoli at about 30 cents, 1/2 cup of canned corn at 20 cents and a cup of raw baby carrots at 20 cents, equals 70 cents per day. If you want to eat better for less, contact us for more information.

1-877-219-4646

Fall vegetables like beets, Brussels sprouts, carrots, greens (lettuce, kale and spinach), parsnips, rutabagas, turnips and winter squash make colorful choices. Every vegetable has a unique store of vitamins, minerals and phytochemicals. That is why it is important to eat a variety. The new MyPyramid recommends 2½ cups of vegetables per day, for an 1800 - 2000 calorie diet. The phytochemicals in vegetables come from the pigments which give the plants distinctive flavor and color. Fall vegetables that are deep green or dark orange/yellow contain vitamin A, which helps prevent dry, cracked skin and night blindness. Vitamin C keeps the gums and tissues healthy, helps fight infections and helps sores to heal. Fall vegetables like collards, broccoli, greens, Brussels sprouts, potatoes with skins, cabbage, spinach, and cauliflower are good sources of vitamin C. Vitamin K helps to clot blood and keep bones strong. Fall vegetables high in vitamin K include leafy green vegetables, broccoli, and Brussels sprouts. If you take blood-thinning medication, check with your doctor before consuming large quantities of vegetables high in vitamin K. Vegetables contain soluble and insoluble fiber. Soluble fiber aids the body in regulating blood cholesterol and blood sugar levels, while insoluble fiber helps to prevent constipation. Vegetables are low in calories and fat, taste great, and add color to your plate. Whether you enjoy them raw, cooked or combined with other foods, fall vegetables can help improve your health.

SENIOR SENSE

Making Life Easier in the Kitchen Try some of these tricks to make it easier and safer in kitchen: • The rubber coated net-like product used under rugs to keep them from slipping can also be placed under dishes or cutting boards to keep them from sliding. Cut pieces to size from the roll that the products comes in. Also works well as a jar opener! • Put a lazy susan on a refrigerator shelf or cabinet shelf. This puts everything within reach. • Consider having pullout shelves installed in your cabinets. • If it is hard for you to grip items, try these ideas: Choose pots, pans and utensils that have ﬂat handles. Be sure larger pots and pans have handles on each side. To make the refrigerator door or cabinet doors easier to open, tie a loop of ribbon or rope around the door handle. Slip your forearm through the loop and pull the door open.

FUN FOOD FACTS  Squash was among the earliest plants cultivated in the Americas. Some varieties of squash have been grown for several thousands of years.

ORANGE HONEYED ACORN SQUASH 3 small acorn squash 2 Tablespoon orange juice (frozen concentrate) 1/4 cup honey 1 teaspoon salt 2 Tablespoon butter or soft margarine 1/8 teaspoon nutmeg, if desired

1. Preheat oven to 400° Fahrenheit. 2. Cut squash in half. Remove seeds and place halves in shallow baking pan. 3. Combine orange juice, honey, and salt. Mix well. Put some of the mixture in each squash half. 4. Add 1 teaspoon of the margarine to each squash half. Sprinkle with nutmeg, if desired. 5. Cover pan with aluminum foil to keep steam in and speed cooking. 6. Bake 30 minutes. Remove foil and bake 30 minutes more, or until tender. Makes 6 servings.

References:University of North Carolina, April 2005; University of Vermont; Words to the Wise Newsletter, Georgia Department of Agriculture; www.mypyramid.gov

Storage Tips ‘Moderate’ or ‘Vigorous’ For Root Vegetables For health beneﬁts, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.

Storage tips for root vegetables • Do not wash root vegetables before storing. Washing causes more rapid spoilage. Do wash them thoroughly under cool running water just before peeling, preparing, or eating. • Store carrots, kohlrabi, rutabagas and turnips in the crisper of your refrigerator. Remove the green tops before storing to prevent shriveling.

Moderate Physical Activities Include:

Vigorous Physical Activities Include:

• Walking briskly (about 3.5 mph)

• Running/jogging (5 mph)

• Hiking

• Swimming (freestyle laps)

• Bicycling (more than 10 mph)

• Gardening/yard work • Dancing

• Aerobics • Walking very fast (4.5 mph)

• Golf (walking and carrying clubs)

• Heavy yard work, such as chopping wood

• Bicycling (less than 10 mph) • Weight training (general light workout)

• Weight lifting (vigorous effort) • Basketball (competitive)

• Store potatoes, sweet potatoes and onions in a cool, dry place.

Kid’s Korner The new MyPyramid tells us to eat more vegetables that are dark green and orange. How many dark green and orange vegetables can you name? DARK GREEN

ORANGE

__________

___________

__________

___________

Examples of correct answers: Orange: Acorn squash, carrots, pumpkin, sweet potatoes Green: Broccoli, dark leafy greens like spinach, leaf lettuce, kale

• All root crops should be stored away from apples or other fruits that give off volatile gases while ripening.

“We increase fruits and vegetables in our diet by including more salads and fresh fruit snacks in our menu plan.”

- 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 765.2868 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 • Ft. Washakie

332.0470

En Español State Ofﬁce

1.877.356.6675 1.877.219.4646

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 2005  Cooperative Extension Service  Family and Consumer Sciences  Vol. 8 No. 9

HOLIDAY MEAL MAKEOVERS It seems the holidays last from Thanksgiving until New Year’s Day! With parties and big family gatherings, it’s easy to Cost Cutter forget about healthful Instead of tossing out food, eating. With a few simple changes, you can enjoy try these easy ﬁxes: those delicious holiday • If you over-salt a dish, add meals and still come through the holidays without sacriﬁcing a cut-up raw potato and your health. Try these tips: simmer about 30 minutes. • Roast turkey with the skin on, but remove the skin The potato acts like a before eating. sponge to absorb the salt. • Skim the fat from the drippings before making gravy. • Overcooked vegetables can be pureed in a blender and added to soup. They will add thickness and nutrients.

• Place a slice of apple in hardened brown sugar to soften it.

• Try using whole wheat bread to make dressing. Add lots of vegetables (celery and onion) and fruit (raisins, cranberries and apricots). • Serve vegetables and fruits without sauces. Substituting sweet potatoes for white potatoes makes an interesting dish that adds vitamins C and A. Try the recipe inside for mashed sweet potatoes.

• Dried-out bread makes great French toast or homemade croutons.

• Serve more whole-grain foods. Substitute whole-wheat flour for ½ the white flour in recipes. Substituting whole-wheat flour for all the white flour can result in a shorter, coarser product.

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

• Serve fat-free or low-fat milk and use it when making gravy and soup.

1-877-219-4646

• Season foods with herbs and spices instead of salt or butter.

SENIOR SENSE

Meals With Better Taste As you age, you may find that foods taste bland even though they are seasoned as usual. That’s because the tongue’s taste buds become less sensitive and the nerves in the nose need extra stimulation to detect mouth-watering smells. These changes in the senses of taste and smell begin around age 60 and are more pronounced by age 70. Additionally, the average 65-year-old is taking at least 3 medications, and medications are often bitter. This bitterness comes out in the saliva and alters your sense of taste. Here are some practical ways to provide an extra boost to the flavor of your food: • Add texture by using crunchy foods. • Serve foods with different temperatures to add variety. • Add more of your favorite herbs and spices, but go easy on the salt. • Squeeze a little lemon juice on vegetables, fruits, and meat. • When using flavorings like vanilla, try doubling the amount. • Try whole-grain bread products for a heartier flavor. • Switch foods as you eat; have a bite of meat, then vegetable, then bread.

FOOD OF THE MONTH

SWEET POTATOES

MASHED SWEET POTATOES

SERVES 4 4 small to medium sweet potatoes 2 teaspoons fresh thyme leaves or 3/4 teaspoon dried thyme 1/4 teaspoon salt 1/4 teaspoon pepper

1. Scrub and peel the potatoes and cut into 3/4-inch pieces. 2. Steam over boiling water for 20-25 minutes or until very soft. Place in a bowl and mash with a fork or potato masher. Stir in thyme, salt and pepper and serve.

References: Better Taste for the Older Years by Colleen Simon, Colorado State University Cooperative Extension Service; Nibbles for Health Nutrition Newsletter, USDA, Food and Nutrition Service; Healthy Cooking with Herbs and Spices by Alice Henneman, University of Nebraska Cooperative Extension Service.

FOOD SAFETY:

PHYSICAL ACTIVITY

TURKEY TALK GIVE ME ONE GOOD REASON • Thaw turkey in the refrigerator to avoid foodborne illness. • Thawed turkey can remain in the refrigerator 1-2 days prior to cooking. • Set oven temperature no lower than 325° Fahrenheit to avoid bacterial growth and survival. • Cook turkey without stufﬁng. A stuffed bird may not cook thoroughly. • After the meal, cut turkey off the bones and refrigerate in small shallow containers within two hours of cooking. • Use refrigerated meat, stufﬁng and gravy within 2 days, or freeze and use within 1 to 3 months. • Reheat leftovers to 165° Fahrenheit.

With so many beneﬁts, both physical and emotional, is there really a good reason not to be physically active? What keeps you from getting off the couch and moving? To get started, try these steps: Set realistic goals. Start small and build up. Make it a priority. Schedule time for activity. Make it convenient. Fit in small amounts of activity during the day. Vary your routine. Change the environment or the activity. Include aerobics for heart and lung health, and stretching for ﬂexibility. Find a partner and encourage each other. Check with your doctor before starting a vigorous physical activity program.

Kid’s Korner The weather is bit colder now, but there are still fun ways to be active. Rake the leaves in a pile and jump in! Take a hike and look for animal tracks in the snow. Decorate a tree for the birds. Hang apples or pinecones rolled in peanut butter. Dress a little warmer and go to the park with your parents and a friend.

One participant is saving $50 per month by eating healthier snacks. She buys more snacks that are healthier and includes them in her weekly menu plan. She always checks her menu plan for nutrient content and prepares balanced, nutritious meals. To receive more information, contact a Cent$ible Nutrition Educator in your county: Albany Big Horn Campbell Carbon Converse Crook Fremont Goshen

721.2571 765.2868 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 • Ft. Washakie

332.0470

• Ft. Washakie

332.3023 x12

• Arapahoe

856.4998

En Español State Ofﬁce

1.877.356.6675 1.877.219.4646

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

December 2005  Cooperative Extension Service  Family and Consumer Sciences  Vol. 8 No. 10

COOKING UP CONVENIENCE

COST CUTTER A new government study has shown that fresh produce is not only healthy and delicious; but also the best bargain. The least expensive fresh fruits are watermelon and apples. Grapefruit, oranges, grapes and bananas are also inexpensive. When is dried cheaper than fresh? Dried beans are a nutritional and monetary bargain. Dried apricots and raisins are cheaper when you compare 1/2 cup fresh to 1/4 cup of dried fruit.

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

1-877-219-4646

Have you seen those all-in-one-bag skillet dinners in the freezer section of the grocery store? They include meat, vegetables, cooked pasta and sauce. You can expect to plunk down at least a ﬁve dollar bill and hope your skillet meal will serve three people. With salad and bread, it would be a light supper and less expensive than eating out. But at a fraction of the cost, you can make and freeze your own skillet meals that can be prepared in 10 minutes or less.

Try this: Cook, thoroughly cool and cut into cubes, 2 cups chicken, beef or pork. Cook 2 cups of your favorite pasta to ‘al dente’ (ﬁrm and chewy with the tiniest suggestion of a ﬁrm core) and freeze on a cookie sheet so pieces don’t stick together. Make Souped Up Magic Mix (next page), but don’t add any water. Choose two cups of your favorite frozen vegetables. Add the meat, frozen pasta, 1/2 cup dry Magic Mix and vegetables to a freezerquality zipper bag and freeze. To cook: Place one cup water in a skillet. Add the contents of the freezer bag and cook stirring frequently for 8-10 minutes until thoroughly heated. Serve and enjoy! Dried beans would be a great addition to your skillet meal. After cooking, beans can be frozen up to 6 months. Add frozen beans to your freezer bag with the other ingredients. You may need to add a small amount of additional water when heating the casserole. The cost:

Magic Mix 15 cents Pasta 12 cents Vegetables $1.00 Chicken $1.35 This is about half the cost of the commercial product and provides twice the amount of meat.

SENIOR SENSE As you age, you may need fewer calories, but you still need the same amount of protein, vitamins and minerals. It can be challenging to get the nutrients needed to stay healthy. Try these ideas: • Keep easy-to-ﬁx foods like fruit, yogurt, cheese, whole-grain crackers, peanut butter, milk, cereals and soup in your kitchen. • Buy instant soups and cereals. • Cook meals ahead, so when you’re tired or busy you can thaw and heat. • Eat meals at the senior center, or have meals delivered. • Share shopping and cooking duties with a friend or neighbor.

FEATURED RECIPE Souped-Up Magic Mix

This spiced-up version of the Cent$ible Nutrition Magic Mix is great for creamed soups or as a sauce for casseroles. It can be prepared ahead and stored in the refrigerator or freezer. For soup, use 2 cups mix and 4 cups water or broth. Add your favorite vegetables to make about 6 servings. For casseroles, use ½ cup mix and 1 cup water or broth for 4 servings. 2 cups nonfat dry milk powder ½ cup ﬂour 2 tablespoons plus 2 teaspoons canola oil 2 teaspoons dried basil 1 teaspoon garlic powder ½ teaspoon pepper 1 teaspoon salt 1 cup grated Parmesan cheese 1. Mix in large bowl with fork until mixture looks like cornmeal. 2. Refrigerate in a tightly covered container.

References: Berkeley Wellness Letter December, Volume 21 Issue 3, 2004; University of Missouri Extension, Food and Fitness; Nibbles for Health 21, USDA Food and Nutrition Service; Price, L. and P. Kendall, 12/04, “Food Safety—If Your Freezer Stops” Fact Sheet, Colorado State University Cooperative Extension; Compiled By Phyllis B. Lewis, Big Horn Basin Area Educator.

CHILL OUT FOR THE HOLIDAYS – BAKE AHEAD AND FREEZE With our busy lifestyles, baking treats ahead of time has become a necessity. You may want to mail goodies to someone in the military or you may wish to bake and freeze ahead so that you can ‘chill out’ when your company arrives.

Tips on freezing baked items: Quick breads (Nut, fruit, coffeecake and gingerbread): Prepare and bake as usual. Cool, package and freeze. Thaw in wrapping at room temperature. Slice fruit and nut breads while still partially frozen to avoid crumbling. Freezer storage time: 2 to 4 months. Bread, coffeecake and rolls (baked): Prepare as usual. Cool, package and freeze. Thaw at room temperature. Freezer storage time: 3 months for baked and 6 to 8 months for partially baked.

PHYSICAL ACTIVITY

FITNESS AND AGING

After the age of 45 years, muscle mass begins to decline about 1 percent a year. Why? Most of the loss is due to decreased physical activity. When muscle mass decreases, so does muscle strength. Losing muscle strength makes it harder to climb stairs, do chores and enjoy everyday life. How can we break this cycle? The answer is strength training. Even folks in their 90s can build muscle and strength. Get into the habit of doing strength-training exercises 2 to 3 times a week for about 20-30 minutes. Perform 1-3 sets of 8-12 repetitions with a variety of exercises that work the major muscle groups. You don’t need fancy weights; canned goods and water bottles will work just ﬁne. See a local ﬁtness professional for more information on how to properly strength train and remember to include aerobic exercise like walking on most days of the week.

Kid’s K orner

Quick Winter Lunch

Have an adult help you make these fast lunch ideas.

• Spread a tortilla with peanut butter and grated carrots. Roll it up and eat. • Microwave a potato. Cut in half and remove some of the middle of the potato. Fill it with warm chili and enjoy.

One participant reported that she adds more dark leafy greens to her salad for more vitamins. She makes more things using whole wheat ﬂour and the Master Mix from the Cent$ible Nutrition cookbook. She has saved money every month on her grocery bill by comparing prices. To receive more information, contact a Cent$ible Nutrition Educator in your county: Albany Big Horn Campbell Carbon Converse Crook Fremont Goshen

721.2571 765.2868 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 • Ft. Washakie

332.0470

• Ft. Washakie

332.3023 x12

• Arapahoe

856.4998

En Español State Ofﬁce

1.877.356.6675 1.877.219.4646

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