CNp Newsletters 2006 (English) by Cent$ible Nutrition Program

Vol. 9, No. 2

February 2006

Cent$ible Nutrition News HE L P I N G

FAMILIES

EAT

BETTER

FOR

LESS

SWEETS:

c ost c utter Fruits, alone or combined with other ingredients, are a sweet ending to meals. When shopping for fruits consider these points: Frozen berries are usually less expensive than fresh and are comparable in nutrient value. When thawed, they are much softer than fresh, but are ﬁne for smoothies, sauces, or baking. Berries purchased on sale in season can be frozen to use later in the year. Apples are great for baking. Choose apples that are ﬁrm, colorful and free of bruises. Red Delicious, McIntosh and Galas don’t hold their shape well when cooked, all other varieties work well. If you want to eat better for less, contact us for more information.

1-877-219-4646

GET THE FACTS! When we think of February, we often think of sweet desserts like candy. But with the 2005 Dietary Guidelines’ recommendation to “Get the most nutrition out of your calories,” can we have our dessert and eat it, too? We usually think of sugary, sweet foods for dessert, but fruits, dairy products, whole grains and nuts are common ingredients in delicious and nutritious desserts. Fruits and dairy products have naturally occurring sugars, and sometimes sugars are added. Since sugars contribute calories with few, if any nutrients, look for foods and beverages low in added sugars. The best way to know if sugar is added is to check the ingredient list. Some names for added sugars include sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup, and fructose. Make the “Nutrition Facts” labels on packaged foods required reading. Sugars listed on the Nutrition Facts panel include BOTH naturally occurring sugars as well as those added to a food or drink. Naturally occurring sugars are NOT considered “added sugars.”

For a delicious dessert with little added sugar, try this new take on an old favorite, Berry Fruity Banana Split. Peel a banana and cut in half lengthwise. Lay the two banana pieces against the sides of a long shallow dish. Place ‘scoops’ of colorful frozen berries and/or half a peach or pear down the center of the dish. Stir vanilla yogurt until smooth and spoon over fruit scoops. Sprinkle with low-fat granola or chopped nuts.

SENIOR SENSE Healthy eating habits can slow the aging process and reduce the risk of disease, allowing you to experience a healthier, fuller life in your older years. Be sure each meal contains a variety of foods. This makes meals more appealing and helps you meet your nutrient needs. Choose nutrient dense foods rather than highly processed, reﬁned foods. Think of foods closest to the way they are in nature. • fresh fruit rather than fried fruit pies • whole grain pasta and breads • whole grain cereal with low-fat milk rather than a cereal bar Stick to healthy, fresh foods the way nature intended to keep you going strong, long into retirement.

FEATURED RECIPE

Cranberry Fun Facts The cranberry is one of only a handful of major fruits native to North America. Others include the blueberry and Concord grape. Legend has it that the Pilgrims may have served cranberries at the ﬁrst Thanksgiving in 1621 in Plymouth, Massachusetts.

CRAN-APPLE CRISP 4 cored and thinly sliced apples 1 can (16 ounce) whole cranberry sauce 2 teaspoons soft melted margarine 1 cup uncooked oatmeal 1/3 cup brown sugar 1 teaspoon cinnamon 1. Preheat oven to 400 degrees Fahrenheit. 2. Wash apples, remove cores and slice thinly, keeping peel on. 3. In a bowl, combine the cranberries and apples. Pour into a lightly greased 8x8-inch pan. 4. Combine melted margarine with oatmeal, brown sugar, and cinnamon until well blended. Sprinkle over apple/cranberry mixture. 5. Cover and bake for 15 minutes. 6. Uncover and bake 10 more minutes until the topping is crisp and brown. 7. Serve warm or cold.

References: Alice Henneman, Making the Most of Our Dessert Calories, March 2005; Sugar Substitutes, Suzy Pelican, September 05; Eat Better – Age Better, Jennifer Anderson, Colorado State Extension; University of California Berkeley Wellness Letter, Volume 21, Issue 6, March 2003

FOOD SAFETY

Is Your Sugar Substitute Safe? Sugar substitutes can be helpful to people with medical conditions like diabetes. However, they are no substitute for portion control, and they are not magic bullets for weight-loss. Sucralose, sold under the brand name Splenda, has no calories and can be used anywhere you’d use regular sugar, including baking. Aspartame (Equal and NutraSweet), carries a warning label for people born with a rare genetic condition called PKU. For everyone else it is considered safe. It is not heat stable. Acesulfame K (Sunett and Sweet One) was approved in 1987 and is heat stable. Saccharin (Sweet ‘N Low and Sweet 10) was linked to bladder cancer but was cleared and warning labels were removed in 2000. Discourage sugar substitutes for children. Children need to learn to enjoy a variety of foods, but artiﬁcial sweeteners can encourage a ‘sweet tooth’ and a preference for very sweet foods and drinks.

PHYSICAL ACTIVITY If you spend a lot of time seated, either at a desk or in a car, try these simple ways to work or stretch your muscles. If you’re driving, keep both hands on the wheel and stretch when you’re waiting at a light or on a long clear stretch of road. To strengthen abdominal muscles, press your lower back into the seat back and hold for a few seconds. To work gluteal muscles, squeeze your buttocks together. To work trapezius muscles (across your upper back), bring your shoulders back as if trying to make your shoulder blades touch. Stretch neck muscles by tilting your head toward one shoulder and then the other. Tightly squeeze your grip on the steering wheel and press arms inward to work muscles in the arms. Best of all, stop in a safe place and take a break. Stand up, stretch and take a short walk.

Kid’s K orner

Easy Dessert Idea For a healthy dessert you can make yourself, push a craft stick into the ﬂat side of a banana half. Spread banana with your favorite yogurt, then roll it in graham cracker crumbs. To make graham cracker crumbs, seal crackers in a gallon size resealable plastic bag and roll over the bag with a rolling pin or smash with your hands.

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 have been feeding my family more nutritiously by serving more fruits and vegetables. I have saved about $30 a month by not buying so much junk food.” To receive more information, contact a Cent$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

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

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, Dept. 3434, 1000 E. University Ave., 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

Vol. 9, No. 3

March 2006

Cent$ible Nutrition News HE L P I N G

FAMILIES

EAT

BETTER

FOR

LESS

FAST FOOD:

MAKE HEALTHY CHOICES cost cutter Paying someone to prepare your meal is not a money saver, but sometimes it’s hard to avoid. When dining out is your best option, try these tips: Choose the kids or senior meal for smaller portions and smaller prices. Ask to have a lunch-sized portion at the dinner meal. Share a meal with someone, or take some of your meal home. Share a super-sized meal with someone. At $1 to $1.50 per soft drink, choosing water can save a bundle. If you want to eat better for less, contact us for more information.

1-877-219-4646

Adults and kids love fast food. It’s quick, convenient, filling and inexpensive. Unfortunately, it’s also high in calories, sodium, fat and cholesterol and lacking in fresh fruits and vegetables and fiber. The good news? Many fast food chains are providing healthier options. Eat most of your meals at home, and encourage these strategies when you need to drive through: Select grilled or broiled meats and baked potatoes. A grilled chicken sandwich can have 2 1/2 teaspoons less fat than a breaded, fried sandwich. A baked potato has over a teaspoon less fat than a small serving of French fries. Pass up the fatty condiments. Order sandwiches without mayonnaise, cheese, bacon or sauces. Ketchup, mustard, pickles or additional vegetables can be used to add flavor without adding fat. Select orange juice, lowfat milk, white or chocolate milk or water. A regular size fast food soda provides a similar number of calories, but few vitamins and minerals. Select fruit cups and side salads; order salads with lowfat dressing. The calories and fat you pass up could be more than is found in a frozen yogurt or soft ice cream dessert. Choose whole-grain sandwich bread when available and load your sub with veggies. You and your kids don’t have to give up your favorite foods. If you really like fries, order a small and share. Eating smaller portions of carefully selected menu items can make a big difference in your long-term health.

SENIOR SENSE To celebrate National Nutrition Month, consider these good health goals:

Ranch Dressing

____ I’ll try to eat at least 5 servings of fruits and vegetables in a variety of colors daily.

Ranch dressing was invented in the 1950s by a former plumber named Steve Henson to satisfy diners at his Hidden Valley® guest ranch in California.

____ I’ll try to eat at least 3 servings of whole-grain foods daily. ____ I’ll aim for 3 or more servings of nonfat or lowfat milk and milk products. ____ I’ll try to eat lean protein including 6 ounces of meat, poultry, eggs, dry beans, nuts or seeds daily and 8 ounces of ﬁsh weekly. ____ I’ll aim for 30 minutes of moderate activity, like walking, most days of the week.

FEATURED RECIPE Ditch the drive-thru and heighten the health with these fast food options you can make at home.

Homemade Chicken Nuggets 1 cup whole wheat ﬂakes crushed 2 tablespoons ﬂour SPICES TO TASTE: parsley • paprika onion powder • garlic powder 1 tablespoon vegetable oil

1. Cut chicken into bite-size chunks, place in zip top bag with enough buttermilk, yogurt, or milk to coat the pieces. This helps keep the chicken moist. 2. Combine crushed flakes, flour and spices in a large zip top bag and mix well. Drizzle in the oil and mix. 3. Add the chicken chunks to the flake mix, seal the bag, and shake well to coat all the pieces. 4. Spray cookie sheet lightly with oil and place the coated chicken chunks on the sheet. 5. Bake at 400° F for 20 minutes or until cooked through.

FACT

IS RANCH THE NEW KETCHUP? Ranch isn’t just for salads anymore, it’s now a dipping sauce for fries or chicken nuggets or even pizza. It’s even replacing mayonnaise on sandwiches. While this treat is certainly tasty, it can be high in fat. Enjoy this lower- fat homemade version on some oven fries.

Ranch Dressing

Oven Fries 1. Wash a baking potato. 2. Cut into thick strips 3. Toss in a bowl with 1 tablespoon oil, spices you like, and a dash of salt. 4. Bake at 400° F for 20 minutes or until brown.

Variation-

Substitute sweet potato for baking potato.

References: Adapted from University of Florida Extension, Family Nutrition in Action Feb 2005, University of Nebraska

Food and Nutrition News, hiddenvalley.com:

FUN

1 cup buttermilk 1/2 cup low-fat mayonnaise 1/2 cup plain yogurt 1 1/2 teaspoon lemon juice 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 teaspoon dill weed 1/4 teaspoon oinion powder 1/4 teaspoon garlic powder 1. Whisk all ingedients in small bowl until well blended. 2. Refrigerate, covered, at least 1 hour before serving. 3. Makes 3 1/2 cups. Keeps for up to 1 week.

PHYSICAL ACTIVITY

WHY EXERCISE? 1. To make your muscles strong - The most important muscle in your body is your heart. Exercise will make your heart stronger so it can pump blood more easily throughout your entire body. 2. Breathe easierExercise gets you breathing. Taking in oxygen allows your body to work right. 3. To feel good Exercise builds muscles. Your body will be ﬁrmer and you will be stronger. 4. For fun - Move your body because you like it, not because you think you need to lose weight or change your shape.

Kid’s K orner

Basic Tastes There are four basic tastes; sweet, salty, sour and bitter. Fill in the lines with the name of a food that has each taste. Sweet

______________________________________

Salty

______________________________________

Sour

______________________________________

Bitter

______________________________________

“Now I know how to read labels and know what they mean. I use the sprayer for sanitizing my counters and change my hand towels and dish rags everyday” -CNP 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

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

Vol. 9, No. 4

April 2006

Cent$ible Nutrition News HE L P I N G

FAMILIES

EAT

BETTER

FOR

LESS

DRY MILK:

WHAT IS IT? cost cutter Saving on dairy products: • Larger containers of milk products usually cost less per serving than smaller containers. • Whole milk generally costs more than fat-free or lowfat milk. All have about the same amount of calcium. • Nonfat dry milk is an excellent staple to keep in the cupboard for soups, gravies, puddings, and baked goods and when supplies of fresh milk run out. If you want to eat better for less, contact us for more information.

1-877-219-4646

You probably have some nonfat dry milk in your pantry. It’s a popular commodity food that can be used to help your food budget and to boost your calcium. What is nonfat dry milk? It is fat free milk that has been evaporated. It can easily be turned into fluid milk again (termed “reconstituted”). Nonfat dry milk has as much calcium as fat free milk and like fluid milk, vitamins A and D are added. In dry form, it can be stored at room temperature in a cool dry place. Nonfat dry milk can be reconstituted and used for drinking, but it tastes best if it is chilled thoroughly. When you’re running low on regular milk in a carton, you can mix reconstituted nonfat dry milk with your fluid milk to stretch it until you get to the store. To reconstitute nonfat dry milk, mix according to the chart below:

DRY MILK 1/3 cup 2/3 cup 1 1/3 cup 1 pound

WATER 1 cup water 1 pint water 3 3/4 cups water 5 quarts water

YIELD 1 cup nonfat milk 1 pint nonfat milk 1 quart nonfat milk 5 quarts nonfat milk

Use nonfat dry milk as a substitute for ﬂuid milk in recipes. If your recipe calls for 1 cup of milk, add 1/3 cup of nonfat dry milk powder with the dry ingredients and add 1 cup of water when the recipe says to add the ﬂuid milk. For 1⁄4 cup of milk, use 1 tablespoon plus 1 teaspoon of dry milk powder and 1⁄4 cup water; for 1/3 cup milk, use 2 tablespoons of dry milk powder and 1/3 cup water. To really boost calcium, add dry milk powder to casseroles, soups, mashed potatoes, even meatloaf! For healthy bones and teeth, get that nonfat dry milk out of the pantry and into your favorite recipes.

SENIOR SENSE To prevent osteoporosis, adults over age 50 need 1,200 mg of calcium a day. The average American gets only 500 to 700 mg of calcium per day, far short of the recommended amount. To increase calcium, add nonfat dry milk when preparing foods. Each additional tablespoon of nonfat dry milk adds 50 milligrams of calcium. Dry milk can be added with dry ingredients or added to liquids. Try these ideas: • For white sauces, cream soups and gravies add 3 tablespoons of nonfat dry milk with each cup of liquid. • In custards, puddings, cocoa and eggnog add 3 tablespoons of nonfat dry milk to each cup of milk. • For cooked cereals, mix 4 tablespoons of nonfat dry milk with each cup of cereal before cooking. • For breads, biscuits, pancakes and wafﬂes add 2 tablespoons of nonfat dry milk into each cup of ﬂour. • For meatloaf, sausage or hamburger, mix in 6 tablespoons of nonfat dry milk to each pound of meat.

FEATURED RECIPE Nonfat dry milk adds calcium to this great mix for sauces.

Magic Mix MAGIC MIX is an all-purpose mix, containing nonfat dry milk powder, ﬂour, and canola oil. This mix can be made ahead of time, stored easily, and used to make several dishes. 4 cups nonfat dry milk powder 1 cup ﬂour 1/3 cup canola oil 1. Put into a large bowl and mix until it looks like coarse cornmeal. 2. Refrigerate in tightly covered container.

White Sauce THIN SAUCE: Use 1/3 cup MAGIC MIX and 1 cup water. Yield: 1 cup. MEDIUM SAUCE: 1/2 cup MAGIC MIX and 1 cup water. Yield: 1 cup. THICK SAUCE: 2/3 cup MAGIC MIX and 1 cup water. Yield 1 cup. 1. Stir over medium heat until smooth and thick. Variation: Substitute broth for all or part of the water.

Creamed Vegetables Prepare thin white sauce as directed. Add 2 cups cooked vegetables and heat through. Store leftovers in refrigerator. Makes 4 servings.

References: Party With A Cow packet by Mary Kay Wardlaw. food safety article Ice Cream Basics by Denise Smith: WIN the Rockies, WIN Steps newsletter

FOOD SAFETY

HOMEMADE ICE CREAM All ice creams begin with a base. Sometimes ingredients are simply stirred together; other times, the base is cooked and chilled before freezing. To be safe, ice cream recipes with eggs must always begin with cooked, stirred custard, easily made on the stove top. For best results: • Cook the milk, sugar and eggs over low heat, stirring constantly, until the mixture thickens and reaches 160 degrees Fahrenheit. If your favorite recipe calls for eggs but not for cooking them, you can use pasteurized eggs. Also, you can follow the cooking procedure described above.

PHYSICAL ACTIVITY

KEYS TO STAYING PHYSICALLY ACTIVE Once you have made the decision to increase your activity, keep in mind these keys to success. 1. Enjoy what you are doing. One of the secrets to maintaining physical activity over time is to choose activities you enjoy! Some people prefer structured classes; other people feel the need to be productive or purposeful, while still others work hard at their recreational activities. Many do a combination. The important thing is to want to do it more! 2. Choose activities that you are comfortable doing. If you do not feel safe in water, water skiing may not be your top choice for frequent activity. To feel safe and comfortable, slowly increase intensity, frequency and duration. Abusing your body with excessive exercise can lead to injuries and/or feelings of selfpunishment. 3. Fueling your body is crucial. For some people, being physically active is not enjoyable because they start being active at the same time they start a diet. If you increase physical activity while starting a diet, energy level will likely be low. Without fuel, physical activity is not invigorating. It becomes a chore and is not much fun. It is increasingly difﬁcult to be physically active when you are underfed, especially if carbohydrate intake is too low. 4. Celebrate yourself! The important thing is to move. When you are physically active, give yourself a pat on the back and know that you made a choice for better health.

Kid’s K orner

MARTY SAYS: Think about what you drink!

Choose milk instead of soda pop and fruit-ﬂavored drinks. You’ll get protein, calcium and other good things your body needs. And by the way... One cow makes about 90 glasses of milk a day!

“My family switched from drinking 2% milk to 1% milk after taking Cent$ible Nutrition classes. We all drink less soda and really love the Orange Smoothies from the cookbook.” - CNP Graduate To receive more information, contact a Cent$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

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

Vol. 9, No. 10

May 2006

Cent$ible Nutrition News HE L P I N G

FAMILIES

EAT

BETTER

FOR

LESS

WHY BREAKFAST? Breakfast means “break the fast.” By the time you eat breakfast, it has been 8-12 hours since your last meal. Here are some very convincing reasons to eat something healthy to start your day.

cost cutter Protein is an essential part of our diet, but foods that supply protein are some of the most expensive. The protein supplied by eggs is both high quality and low cost. To compare the price of eggs to meat, remember 1 egg = 1 ounce of meat, ﬁsh or poultry. You can use 2 eggs as a substitute for other protein foods as your main dish or use eggs to stretch more expensive protein foods. For example, serve deviled eggs with a casserole containing a small amount of meat. If you want to eat better for less, contact us for more information.

1-877-219-4646

• Breakfast provides food energy. Breakfast eaters learn better, are more productive and have better attendance at work and school. • Breakfast fuels the body with energy and nutrients that you may not make up later in the day. • Breakfast helps keep a healthy body weight because it controls the urge to nibble on high calorie snacks or eat too much at lunch. • Breakfast tastes good! To make breakfast work for you and your family, plan ahead. Have quick-to-fix foods on hand and prepare foods the night before. Go to bed earlier and get up earlier so children have time to wake up and get hungry. Ask your child to help with breakfast preparation. Remember: You don’t need to eat a lot to get the benefit of breakfast. Try these easy ideas for breaking the fast: Ready-to-eat cereal with milk Peanut butter on whole wheat toast Bagel with cheese Hard-cooked egg Oatmeal with applesauce Toasted waffle with fruit Leftover pizza or soup

SENIOR SENSE Many older Americans who suffer from osteoarthritis don’t exercise because of joint pain and stiffness. Intense exercise that’s high-impact can make arthritis worse. However, the right kind of activity makes your muscles stronger so they support joints better. Check with your doctor about strengthening and ﬂexibility exercises to get you started. Remember to start slowly. Gentle exercise should be done daily. Don’t stop for more than a few days. Pick a time of day when you are least stiff and warm up before exercising. Also remember to do aerobic exercise. Walking, swimming or cycling can reduce pain and improve the way your muscles work.

FEATURED RECIPE

EGGS

FUN FACTS The old test of putting eggs in salt water to determine freshness is not accurate. To keep eggs fresh, refrigerate them in the carton in the main part of the refrigerator, not the door.

Breakfast Sandwiches 4 eggs, fried or poached until the yolks are firm 4 English mufffins or bages, toasted 4 slices ham, optional 4 slices cheese, optional Split muffins or bages, layer ham, cheese and egg. Makes 4 sandwiches

To prevent egg shells from cracking when hard-boiling, add a pinch of salt to the water. References: Food and Nutrition News, Univ of Nebraska, Nibbles for Health Newsletter, Univ of Cal, Berkeley Wellness Letter, Volume 18 issue 1; Food Safety Tips for Egg-Based Dishes, Christine A. Pasley, University Extension Educator

FOOD SAFETY

PHYSICAL ACTIVITY

PLAY IT SAFE WITH EGGS

TIME WELL SPENT

The best way to prevent egg-related illness is by buying, storing and handling eggs safely. • Only buy eggs sold from a refrigerated case • Make sure the eggs are clean and the shells are not cracked • Refrigerate eggs promptly and use within 3 weeks for best quality • Keep surfaces, hands and equipment clean • Cook eggs and dishes containing eggs thoroughly • Serve cooked eggs and egg dishes immediately after cooking • Refrigerate leftovers within 2 hours • Use hard-cooked eggs within one week after cooking

When the weather gets warm, play outside together! You don’t need to spend money to fit active fun into your life. Try to move for at least 30 minutes on most days. Children need to move at least 60 minutes on most days. Check five active ways your family might have fun from our list. Jot down your ideas, too. ✓ Chase shadows in the summer sun or the moonlight. ✓ Play hopscotch. Younger kids can jump from square to square. Older kids and adults can hop, stoop and bend. ✓ Run through the sprinkler. ✓ Go fruit picking for berries, apples or whatever grows near you. ✓ Fly a kite or blow bubbles and follow them wherever they go. ✓ Walk to the store or library. ✓ Enjoy the playground. ✓ Plan a “wash day” to wash the car, bikes, or the family dog. ✓ Work in a garden. ✓ Go on a nature hike. Collect flowers, insects, rocks, and leaves.

Kid’s K orner

BREAKFAST BAFFLE: Draw a line from the clue to the correct word 1. the liquid from fruit 2. these can be scrambled 3. this goes in a bowl 4. the ﬁrst meal of the day 5. what you put on cereal

milk cereal juice eggs breakfast

“I eat breakfast now and I can really tell a difference in my energy level all day long” – CNP 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

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

Vol. 9, No. 11

Summer 2006

Cent$ible Nutrition News He l p i n g

Families

E at

B e tt e r

fo r

Le ss

The Gains from Whole Grains Navigating the cereal aisle is challenging, and now you need to find healthy, whole grain cereals without blowing your budget. Try these suggestions: Look for the old stand-bys - oat circles and wheat flakes. Multigrain cereals are more expensive and may not contain as much whole grain or fiber. Look for a high-fiber cereal with at least 3 grams of fiber per 100 calories. Whole grain cereals will have the most fiber. Avoid high-fat cereals. Most granolas are high in fat. Make your own granola to save money and control fat. Cereals with fruit, such as raisins, provide some fiber, but you’ll save money by adding the fruit at home. Organic cereals are more expensive and not necessarily more nutritious. If you want to eat better for less, contact us for more information.

1-877-219-4646

Eating foods rich in fiber, such as whole grains, as part of a healthy diet, provides several health benefits. These include: reducing the risk of heart disease, reducing constipation, and helping with weight management.

MyPyramid recommends eating the equivalent of six ounces of grain products daily for people eating about 2,000 calories per day. A one ounce equivalent equals 1 slice of bread, 1 small tortilla, 1 cup ready-to-eat cereal, 1⁄2 cup cooked rice, pasta or cereal, or 3 cups of popcorn. Key advice - make half your grain servings whole grains. Grains can be divided into two groups. Grains and refined grains. Whole grains are made from the entire grain seed which includes the bran, germ and endosperm. Refined grains have been milled, removing the bran and germ. This also removes much of the B vitamins, iron and fiber. Most grains are enriched, which means certain B vitamins and iron are added back after processing. However, fiber is not added back. Choose grain foods with a whole grain listed included in the label’s ingredient list. Beware of color as a way of choosing bread. Bread can be brown because of molasses or other added ingredients. Also, watch the wording on grain product labels. Foods that list words like multi-grain, stone-ground, cracked wheat, or seven-grain aren’t necessarily whole grain foods.

SENIOR SENSE Until just a century ago whole grains were the basis of our diets. People didnâ&#x20AC;&#x2122;t eat refined grains until technology in the 1870s created white flour. Now, unfortunately, very few of us eat whole grains. MyPyramid recommends at least half your grain servings be whole grains. Besides the health benefits, a study showed that an increase in whole grains was linked to a reduction in weight. Why? Whole because whole grains have slightly fewer calories and the extra fiber may give people a feeling of fullness. To add more whole grains, chose whole wheat or whole grain bread, substitute whole grains like brown rice for white rice and whole wheat pasta or bulgur for refined pasta. Add whole barley to soups and cut down on foods made from refined flour. Check the ingredient list for whole grains. Most crackers are made from refined flour.

Featured Recipe Homemade Granola 6 cups old-fashioned rolled oats 2 cups wheat bran 1 cup wheat germ 1/2 cup chopped almonds 1/2 cup flaked coconut (optional) 1/4 cup sesame seeds or sunflower seeds 1/2 cup canola oil 1 cup honey 1 tablespoon vanilla After toasting: 1 cup dried fruit (optional)

1. Combine all dry ingredients, except dried fruit, in a large mixing bowl. 2. Combine oil, honey, and vanilla in a saucepan and heat slightly. 3. Pour oil mixture over dry ingredients; mix thoroughly until dry mixture is well coated. 4. Transfer to baking pan, either one 12x18-inch or two 9x12-inch baking pans. 5. Bake at 300 degrees Fahrenheit about 50 minutes, stirring every 10 to 15 minutes until lightly toasted throughout. 6. After removing from the oven, fold in dried fruit while mixture is still warm. 7. Cool, stir, and store in airtight container. Makes approximately 15 cups.

References: Univ of Cal, Berkeley Volume 18 issue 7; Meet the Grain Group, Univ of Ne Lincoln Co Extension, Jan 2006, Univ of Cal, Berkeley Wellness Letter Volume 21 issue 6, WIN the Rockies, WIN Steps, Set a Smart Goal.

Whole Versus Refined

Examples of whole grains: Whole wheat Whole oats, oatmeal Whole grain corn Popcorn Brown and wild rice Whole rye Whole grain barley Buckwheat Tritacale Bulgur Millet Quinoa Sorghum Note-if the grain kernel has been cracked, crushed, or flaked, it must retain nearly the same proportions of bran, germ and endosperm as the original kernel to be called whole grain. Examples of refined grains: White flour Wheat flour Degermed cornmeal White bread White rice

Physical Activity

Time Well Spent Itâ&#x20AC;&#x2122;s never too late to start exercising! If the beautiful summer weather has motivated you to get active, answer these questions to boost your motivation and keep you on target! I want to increase my physical activity because

I would like to do the following (set a goal that is measurable and realistic)

During the next week, then month, I will do the following

Barriers I must overcome are

My reward when I reach my physical activity goal is

Kidâ&#x20AC;&#x2122;s K orner

Which is the Whole Grain Bread? List A

Ingredients: wheat flour water molasses

List B

Ingredients: whole wheat flour water brown sugar

Answer: B, choose foods with a whole grain listed first in the ingredient list.

FOoD Facts

“Menu planning has really helped me feed my family for less. It is really useful in making sure that they get their fruits, vegetables, and whole grains.”

– CNP 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

• Ft. Washakie

332.3023 x12

• Arapahoe

856.4998

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, Dept. 3434, 1000 E. University Ave., 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

September 2006

Vol. 9, No. 7

Cent$ible Nutrition News HELPING FAMILIES EAT BETTER FOR LESS

Sorting out the new Wyoming sales tax exemption on food cost cutter Question: How much will the average family in Wyoming save by not having to pay sales tax on food purchased for home consumption? Answer: When preparing information for the 2006 Legislature, the Legislative Service Office estimated that a family of four in Wyoming would save about $250 a year. The average household in Wyoming has 2.5 members and the average savings per household in Wyoming is estimated to be between $150 and $165 a year. If you want to eat better for less, contact us for more information.

1-877-219-4646

The Food Tax Exemption law was passed by the 2006 Wyoming State Legislature and was signed by Governor Freudenthal. The law went into effect on July 1, 2006, and it will continue for two years, unless the law is extended further by the Legislature. The law exempts sales tax on food purchased for home consumption use. You may be confused by which foods are taxed and which are not. Here are some guidelines to help you out.  Food sold in restaurants is taxable. This includes fast foods, foods sold at sporting events and movies, and foods delivered to your home such as pizza.  Some food sold in the grocery store will be taxable if it is sold “ready to eat.” Examples include such things as a bagel with cream cheese sold in the deli, if the item was prepared by the deli. Otherwise, bagels sold in the grocery store are not taxed.  Foods you buy in the grocery store that are heated and/or served with utensils are considered “ready to eat” and are therefore taxed.

Food Cost Savings

SENIOR SENSE Are my nutrient supplements tax exempt, or will I pay taxes on nutrient supplements? The legislative bill that exempts food from sales tax for the next two years specifically states vitamin and mineral supplements are considered dietary supplements and are not to be taxed. To be considered a dietary supplement, the tablet, capsule, powder, softgel, gel cap or liquid must contain at least one of the following:  a vitamin;  a mineral;  an herb; or Ta x e  an amino acid. x em pt

To qualify for tax exemption, the dietary substance must not be represented as a replacement meal and it must be labeled as a dietary supplement, which means it must have a “Supplemental Facts” box on the label.

FEATURED RECIPE Now that food prepared at home is no longer taxed, you will have an added bonus for opting out of the fast food pick-up lane. You can prepare this recipe from the Cent$ible Nutrition cookbook for your family in about the time it would take you to run to a fast food restaurant.

1 medium green pepper, seeded and cut into thin strips 2 tablespoons lime juice 8 whole wheat tortillas Shredded cheese, chopped tomatoes, shredded lettuce, salsa

In a small bowl, stir together salt, sugar, Chicken Fajitas cumin, paprika, chili powder, oregano and 1/4 teaspoon salt garlic powder. Set aside. Heat canola oil in 1/4 teaspoon sugar large skillet over medium heat. Add chicken 1/2 teaspoon ground cumin strips and cook until meat is no longer pink. 1/2 teaspoon ground paprika Transfer chicken to a bowl. Reduce heat to 1/2 teaspoon chili powder medium low and add onion and green pepper. 1/2 teaspoon ground oregano Cook until vegetables are tender. Add lime 1/2 teaspoon garlic powder juice and seasoning mixture. Continue cooking 2 tablespoons canola oil for 2 minutes. Add cooked chicken back to 1 pound skinless, boneless chicken breasts, cut skillet and heat thoroughly. Place mixture into strips into tortillas and serve with cheese, tomatoes, 1 medium onion, sliced lettuce and salsa. References: Fact Sheet, Wyoming Legislative Service Office, Impact of sales tax on food on Wyoming households. • State of Wyoming, Department of Revenue, Sales Tax on Food Exemption. • Cent$ible Nutrition Cookbook. • ExerciseDaily, Nov. 2005, Exercise improves cardiopulmonary fitness in asthma. • Should states tax food? Center on Budget and Policy Priorities, April 1998.

History of U.S. taxes Why no tax on food? The first federal income tax was imposed by Congress in 1862 to finance the Union costs of the Civil War. The Supreme Court struck down the income tax in 1895, but in 1913 the states approved the 16th amendment to the U.S. Constitution which made possible the modern system of federal income tax. There is no national sales tax; however, all but five states have a state sales tax. Can you guess the five states? (see answer below). Most states no longer tax food purchased for home consumption, with Wyoming being the most recent state to do so. Taxes on food purchased for home consumption place an unfair burden on homes with lower incomes because these families spend a higher percentage of their income on food. Thus, when food for home consumption is taxed, lower income families spend more of their income on food taxes than families with higher incomes.

PHYSICAL ACTIVITY - Asthma and Exercise Although exercise can trigger asthma attacks in some people, a recent review of 13 major research studies found that regular physical activity in people with asthma did not worsen the symptoms of asthma. In fact, regular aerobic exercises improved the heart fitness of people with asthma. The researcher concluded there is no reason for people with asthma to avoid regular physical activity. Regular exercise did not have a negative effect on lung function or wheezing. In fact, the researchers encourage patients with asthma to participate in regular physical activity to obtain a tolerance to physical activity. The experts encourage individuals with exercise-induced asthma to consult with their medical provider since there are good medications that can prevent the problem.

Kidâ&#x20AC;&#x2122;s Korner Marty says good hoof and hand washing is one of the best ways to stay healthy and keep from spreading germs to others. An easy way to make sure you wash your hands long enough is to sing the following song to yourself as you wash your hands: Twinkle, twinkle, little star, How I wonder what you are. Up above the world so high, Like a diamond in the sky. Twinkle, twinkle, little star, How I wonder what you are.

States without sales tax include Alaska, Delaware, Montana, New Hampshire and Oregon.

One participant from Laramie County says she is saving $150 a month by menu planning and preparing food for herself and her family instead of using prepared food items and eating out. She is proud of herself for making such a difference in her family budget, as well as helping her family meet their nutritional needs. To receive more information, contact a Cent$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 • Main office

349.9572

• Ft. Washakie

332.0470

• Arapahoe

856.4998

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 local social services office. In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3272 (voice) or (202)720-6382 (TTY). USDA is an equal opportunity provider and employer.

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

October 2006

Vol. 9, No. 8

Cent$ible Nutrition News HELPING FAMILIES EAT BETTER FOR LESS

Cabbage - an undervalued food! cost cutter Cabbage is available yearround, but the best prices are usually found in late fall and again around St. Patrickâ&#x20AC;&#x2122;s Day. To select fresh cabbage, check the bottom of the cabbage and make sure the leaves are not separating from the stem, which is a sign of age. Whole cabbage that is uncut will keep very well for several days to a few weeks in the refrigerator. Once cut, wrap the cabbage tightly in plastic wrap and use within a few days. If you want to eat better for less, contact us for more information.

1-877-219-4646

Have you had any cabbage lately? If not, give this tasty, nutrient-rich food another try. Cabbage is grown around the world because it can thrive in cool climates and yield large harvests on a small amount of land. It also stores well during winter. Because of these characteristics, cabbage was a major crop in Europe for hundreds of years. Cabbage is very versatile and often inexpensive. It is a very healthy vegetable that is low in calories and high in fiber. Cabbage is a cruciferous vegetable along with its cousins brussels sprouts, broccoli, kale, and cauliflower. Several research studies have found cruciferous vegetables to be linked to cancer-fighting properties. There are over 400 varieties of cabbage. The most common are the round, light green or white head varieties. Chinese cabbage is actually not cabbage at all, but rather a Chinese chard. Over the centuries, cabbage has been the center of many historical events. The ancient Greeks and Romans believed cabbage had great healing powers. Captain Cook used sauerkraut (cabbage preserved in salt) on wounded soldiers to avoid the formation of gangrene. In more recent times, legends have been told of children coming from cabbage patches.

SENIOR SENSE Avoiding the “downsides” of cabbage Some people suffer digestive discomfort after eating cabbage. As the body digests cabbage, gas can form in the stomach. If you have this problem, try this: 1. Blanch the cabbage for five minutes in boiling water. 2. Drain the water. 3. Add fresh water and continue cooking until crisp tender. Although this process will cause loss of some nutrients, it should help remove most of the compounds that can cause the gas. The odor associated with cooking cabbage also can cause people to avoid this great vegetable. Cabbage contains sulfur compounds, and these compounds are released to the air during the cooking process. To minimize the odor, avoid over-cooking cabbage. A small amount of vinegar added to the cabbage just prior to cooking will help to minimize the problem. Another option is to cook cabbage in the microwave until crisp tender. This will reduce most of the sulfur odor.

FEATURED RECIPE

Snappy Coleslaw 1/4 cup light mayonnaise 2 tablespoons vinegar 2 tablespoons sugar 1/2 teaspoon mustard 1/8 teaspoon pepper 1/2 head of cabbage, shredded 1. Combine mayonnaise, vinegar, sugar and spices. 2. Pour over cabbage and toss lightly.

Variations: For more color and flavor, add one or more of the following: pineapple chunks; halved seedless grapes; grated carrots; diced apple; chopped green peppers; sunflower seeds; raisins; or chopped nuts such as pecans, walnuts or almonds. Beyond coleslaw: Cabbage can easily be expanded beyond the common recipes of cole slaw and corned beef and cabbage. Try grating a little cabbage into your tossed salad or serve a wedge of fresh cabbage as a vegetable side dish for dinner. Or add a little shredded cabbage to your meat loaf.

References: “All About Cabbage, Home Cooking,” Peggy Trowbridge, about.com. “Using frugal and healthy cabbage,” Pat Veretto, “Frugal Living,” about.com. Cent$ible Nutrition Cookbook. Journal of Pediatric Psychology, April 2006. “Bullying sidelines overweight kids,” Reuters Health, May 3, 2006.

Food Quality and Safety Tips Select cabbage heads that feel dense and compact, not lightweight. Fresh cabbage can last for two weeks or more. Once cut, cabbage loses its freshness rapidly. Cover the cut edge of the cabbage in plastic and wrap tightly. If the cut edge takes on a dark color, cut off the dark edge and use remaining cabbage. The older the cabbage gets, the stronger the flavor and odors. If your family has a hard time using a whole head of cabbage, then split the cabbage in half and give half of the cabbage to a friend or neighbor. Cabbage can also be frozen. To freeze, cut the cabbage into coarse shreds and drop in boiling water for two minutes. Drain. Place in airtight freezer containers or bags. Freeze for up to one year. Frozen cabbage works well in baked and cooked dishes, but not in fresh salads.

PHYSICAL ACTIVITY Bullying decreases physical activity in overweight kids Overweight children who are victims of bullying are less likely to participate in physical activity, according to recent research from the University of Florida. Most children are bullied at some time in their childhood, but overweight children are often the victims of more frequent and more harmful teasing. Researchers found that bullying was a significant problem for overweight children and the bullying often led children to avoid situations where they were more likely to be picked on, such as gym class and sports. Researchers also found that the bullying led to more feelings of depression and loneliness, which also decreased the level of physical activity for overweight students. Parents, teachers and family members were urged to take an active role to decrease the level of bullying in schools and other places.

Kidâ&#x20AC;&#x2122;s Korner Playing Red Cabbage/Blue Cabbage Here is a fun experiment to do with an adult. Place a small piece of red or purple cabbage with water in a small pan and bring to a boil. Now add a small amount of baking soda. The cabbage will turn a blue color. To bring back the original red or purple color, add a small amount of vinegar or lemon juice to the water.

Explanation: Pigments (color compounds) change colors based on the acidic or alkaline level of the water. When you add soda, the water is more alkaline and the cabbage turns blue. When you add vinegar or lemon juice the mixture becomes more acidic and the cabbage turns red or purple.

When I started the Cent$ible Nutrition Program classes, I thought I would learn nutritious tips about how to help me with my grandsons, but I’ve also learned so much about how to help myself.

CNP 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 • Main office

349.9572

• Ft. Washakie

332.0470

• Arapahoe

856.4998

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 local social services office. In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3272 (voice) or (202)720-6382 (TTY). USDA is an equal opportunity provider and employer.

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

November 2006

Vol. 9, No. 9

Cent$ible Nutrition News HELPING FAMILIES EAT BETTER FOR LESS

Easy ways to downsize portions cost cutter Unit pricing, such as the price of cereal per ounce, allows us to compare prices and decide if purchasing a food item in a larger package saves us money. However, we know as humans we tend to eat more from a larger package. One way to avoid overeating from large packages is to measure a serving size (such as one cup of cereal) into a bowl from the cupboard several times until we get used to seeing the serving size in the bowl. If you want to eat better for less, contact us for more information.

1-877-219-4646

Study after study in the United States and other countries have reached the same conclusion: the more we are served, the more we eat. Over the years, portion sizes of food have increased dramatically. As a result, many Americans now overeat many foods without realizing they are doing so. Hereâ&#x20AC;&#x2122;s one easy way to adjust your serving sizes. Try using a salad plate for most meals. A smaller amount of food will fill your plate and you will automatically select smaller portions. Over the years dinner plates have gotten larger and larger so that now, most salad plates are the size of dinner plates from 50 years ago. Another option is to look for smaller dinner plates than what you find in your cupboard. If your dinner plate is larger than 10 inches across, you might want to consider using the salad plate for most meals or replacing your current dinner plates with smaller plates. Check out garage sales or second-hand stores. You will also want to check the sizes of your bowls and glasses. Are large glasses and bowls encouraging you and your family to overconsume food and beverages?

SENIOR SENSE Well-being and the purposeful life While enjoyable experiences in life may lift your spirits and bring you moments of joy and happiness, leading a purposeful life that includes helping others may do more to protect your body from ill health. Researchers have found that people who were purposefully engaged in life tended to better care for themselves as they grew older. The researchers defined “purposeful life” as making the most of your talents and abilities, regardless of your age. People who led a purposeful life had lower levels of stress hormones throughout the day and reported sleeping better at night. The definition of good health and well-being is more than eating healthy and being physically active. It must also include involvement in a purposeful life that helps others, the environment or animals. Have you been thinking about becoming a volunteer? Do not put it off any longer. Being a volunteer for a cause you believe in may be one of the best things you can do for your long-term well-being.

FEATURED RECIPE Peanut Butter Popcorn Balls* 5 cups popped popcorn, no butter or salt ¼ cup honey ¼ cup peanut butter

6. Remove popcorn from oven and drizzle peanut butter mixture on top, stirring constantly until all popcorn is coated. 7. Tear off 9 sheets of waxed paper, about 10 1. Put popped popcorn in a large, shallow pan. inches by 10 inches. 2. Keep popcorn warm in a 250oF oven. 8. Place about ½ cup of coated popcorn in 3. Place honey in a center of waxed paper square and fold small pan and heat corners of paper around popcorn to make a over medium heat. ball. Repeat. 4. Boil honey for 1 to 2 9. Store in airtight container. minutes. 5. Reduce heat and * Reminder: Children under 1 year of age should not eat honey, and popcorn can cause choking in quickly add peanut children under 3 years of age. butter; stir until well blended. References: Senior Health Tip of the Week, Using the salad plate for most meals, Senior.lifetips.com, April 21, 2006. • Good health goes beyond diet, exercise and managing stress, Exercise Daily, August 16, 2004. • Cent$ible Nutrition Cookbook. • Exercise: The Key to the Good Life, The President’s Council on Physical Fitness and Sports. • WIN Wyoming Thought Bullets, March 2003.

Changes in food portions

In the past 20 years the food you buy has increased by the following amounts: • hamburgers 23%; • chips 60%; and • soft drinks 52%. In 1949, the Nestle Toll House chocolate chip cookies recipe stated the batch would make 100 cookies. The same recipe today makes 60 cookies. The dramatic increase in food portion size has been termed portion distortion. That is, when we see an average serving of food from 20 years ago, we now look at that portion of food as being too small. The impact of portion distortion may be greatest on children. Parents and other adults need to help children understand moderate portions of food.

PHYSICAL ACTIVITY Best no-cost practice you can do for your good health Many people believe as we age, we slow down. According to the President’s Council on Physical Fitness and Sports this belief is not true. One of the major benefits of regular physical activity is protection from coronary heart disease, the number one killer in the United States. Regular physical activity also protects against other common diseases, including:  diabetes;  arthritis;  high blood pressure;  osteoporosis;  depression; and  certain cancers. Research has proven repeatedly that regular physical activity can ease tension and reduce the amount of stress you feel. Put simply, regular physical activity is one of the best things you can do for your health. And exercise benefits everyone, regardless of age. So strap on your walking shoes and go for a walk. It’s the best no-cost insurance plan for healthy living.

Kid’s Korner How big is your glass? Drinking glasses come in all sizes, shapes, and colors. Here is an experiment you can do in your own home. Take down different sizes of glasses from your cupboards. Now find a glass measuring cup and measure six ounces of water. This is a serving size for juice like orange juice. Pour the six ounces of water into each glass. How much does the six ounces of water fill each glass? Do you drink more or less of this amount of juice for breakfast?

My son is eating healthier and is definitely happier. I also learned about correct portion sizes for children. We were expecting him to eat too much food. We are all happier and eating healthier with fewer tears dealing with food now that I understand portion sizes. CNP Participant 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

Natrona 235.9400 Uinta 783.0579 Goshen 532.2436 Niobrara 334.3534 Washakie 347.4567 Hot Springs 864.3421 Park 527.8560 Weston 746.3531 Johnson 684.7522 Platte 322.3667 Wind River Reservation • Main office 332.1030 Laramie 633.4383 Sheridan 674.2980 • Ft. Washakie 332.0470 Lincoln Sublette 367.4380 • Afton 885.3132 • Arapahoe 856.4998 Sweetwater 352.6775 • Lander 332.1030 • Kemmerer 877.9056 x410 Teton 733.3087 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. • Riverton

857.3660

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 local social services office. In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3272 (voice) or (202)720-6382 (TTY). USDA is an equal opportunity provider and employer.

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

December 2006

Vol. 9, No. 10

Cent$ible Nutrition News HELPING FAMILIES EAT BETTER FOR LESS

Supplements - Are they beneficial? cost cutter Planned overs are a great way to enjoy the holidays Planned overs allow you to eat twice or more but just cook once. One homemaker said the following: “If I plan for leftovers as part of my menu planning, the food gets eaten. Otherwise maybe it does, maybe it doesn’t. Here’s an example: I plan a large pot roast for Sunday evening. On Monday night, I plan for hot roast beef sandwiches, and on Tuesday night I plan for barbeque beef.” If you want to eat better for less, contact us for more information.

1-877-219-4646

The National Institutes of Health (NIH) recently evaluated the safety and effectiveness of multivitamin/mineral supplements. More than half of American adults are taking some form of dietary supplement, most of which are multivitamin/ mineral. NIH’s expert panel found that current research does not allow for a firm recommendation either for or against the use of multivitamin/mineral supplements by the general population. The panel did raise concerns that many Americans get too much of certain nutrients that could then interfere with how the body uses other nutrients. The panel did make recommendations for specific nutrient supplements for some people, including the following:  folate supplements were recommended for women of childbearing age to prevent certain birth defects; and  calcium and vitamin D supplements were recommended for postmenopausal women to protect bone health. The panel could not find any studies demonstrating that people who take multivitamin/mineral supplements had an added protection against chronic diseases like cancer and heart disease.

SENIOR SENSE Calcium in orange juice not always well absorbed Calcium from fortiﬁed foods like orange juice varies greatly in the amount actually absorbed by the body. Calcium comes in about a dozen forms that can be added to food. One common form (calcium carbonate) has been found to vary in how well the body can use it, depending on the food product containing it. It is hard to know how much calcium our bodies absorb through foods and supplements with added calcium. Manufacturers have little incentive to research this since nutrition labels only require the amount of the nutrient in the product, not how much of the nutrient is used by the body. Until better information about nutrient usability is known, the best way to insure adequate calcium intake is to get most calcium from natural sources like milk, yogurt, kale and broccoli.

FEATURED RECIPE Cinnamon Coffee Cake The following recipe comes from the Baking at High Altitude Cookbook from the University of Wyoming. The recipe has been a hit for over 40 years. If you are looking for a delicious breakfast for your family over the holidays, give this recipe a try. 1 cup all-purpose ﬂour ½ cup whole wheat ﬂour 1¼ teaspoons baking powder ¼ teaspoon salt ¾ cup sugar ¼ cup shortening 2 eggs ½ cup milk 1 teaspoon vanilla

4. Add egg and milk mixture to flour mixture and blend. 5. Pour half of batter into greased 8 inch x 8 inch pan. Spread evenly over the bottom. 6. Sprinkle half the topping mixture onto batter (see recipe below). 7. Pour remaining batter into pan and smooth. Sprinkle remaining topping mixture on top. 8. Bake in 400oF oven for 30 to 35 minutes.

1. Add flours, baking powder, salt and sugar into large mixing bowl. 2. Use a pastry blender or two knifes and cut shortening into the flour mixture until the shortening is cut into very small pieces. Set aside. 3. Beat eggs until foamy in a separate bowl. Stir in milk and vanilla.

Topping ½ cup brown sugar, firmly packed 2 tablespoons all-purpose flour 2 teaspoons cinnamon ½ cup chopped walnuts or pecans (optional) 2 tablespoons melted soft margarine Mix all topping ingredients together and set aside until batter is mixed.

References: Americans may take too many vitamins, experts say, Medline Plus, May 18, 2006. • Fear the phone, not the doorknob, germ expert warns, Reuters Health Information, May 2, 2006. • Calcium in orange juice not always well absorbed, PakTribune, May 24, 2006. • Motivating Kids in Physical Activity, Research Digest, Sept. 2000.

Germ Safety Germs responsible for things like colds and upset stomachs may be lurking where we don’t always expect them. Computer keyboards and phones, especially those shared by many people, may be two places most likely to have illnesscausing germs.

When it comes to staying healthy, regular and thorough hand-washing is hard to beat. One new recommendation is to wash your hands after doing the laundry. Many germs can survive the washing and drying cycle when cold or warm water is used. Hot water (140oF) is needed to sanitize laundry, but to save on energy bills, most people now wash their clothes in warm or cold water. Fecal bacteria is the biggest concern and the average pair of worn underwear contains smalls amounts of fecal material.

PHYSICAL ACTIVITY Tips for motivating kids to be physically active The President’s Council on Physical Fitness and Sports offers the following advice to parents who want to keep their kids physically active. ► Reinforce your child’s natural interests and participation in physical activities in both verbal and non-verbal ways. A verbal encouragement could be something like, “You’re doing a great job riding your bicycle since we took the training wheels off.” A non-verbal encouragement could be something like walking your child to school each day. ► Show your child that you enjoy your own physical activities. Talk about how much better you feel after a brisk walk. ► Help your children understand that physical activity is an important family value. To do this, ﬁnd time each day for fun physical activities that the family can do together.

Kid‛s Korner Cookie Cutter Sandwiches Looking for a fun idea for lunch over the holidays? Try this: cut bread for a sandwich using cookie cutters like stars or trees. Then decorate the top of the sandwich with fresh vegetables like pieces of lettuce or bits of tomatoes, cucumbers, carrots, green peppers, mushrooms, etc. If you don’t have cookie cutters, then use a table knife to cut out a simple design like a tree. Use the leftover bread scraps to make croutons, bread crumbs or bread pudding.

Through menu planning, I was able to save my family $100 a month. We also eat out less because I plan meals and have crock pot meals cooking on my busy days. CNP Participant To receive more information, contact a Cent$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

Natrona 235.9400 Uinta 783.0579 Goshen 532.2436 Niobrara 334.3534 Washakie 347.4567 Hot Springs 864.3421 Park 527.8560 Weston 746.3531 Johnson 684.7522 Platte 322.3667 Wind River Reservation • Main ofﬁce 332.1030 Laramie 633.4383 Sheridan 674.2980 • Ft. Washakie 332.0470 Lincoln Sublette 367.4380 • Afton 885.3132 • Arapahoe 856.4998 Sweetwater 352.6775 • Lander 332.1030 • Kemmerer 877.9056 x410 Teton 733.3087 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. • Riverton

857.3660

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 local social services office. In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3272 (voice) or (202)720-6382 (TTY). USDA is an equal opportunity provider and employer.

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