CNP Newsletters 2007 (English) by Cent$ible Nutrition Program

January 2007

Vol. 10, No. 1

Cent$ible Nutrition News HELPING FAMILIES EAT BETTER FOR LESS

Healthy Lifestyle - a new outlook cost cutter Saving money in 2007 Here’s an idea to help you save money in 2007. Set up a special savings account and make regular deposits from your money saving efforts. For example, if you buy an outfit in a thrift store for $10 and know the outfit would cost $30 if purchased new, put the $20 into your savings account. Did you save your family $10 by using coupons? Keep track in a notebook so you won’t forget. If you look at saving money as a real job, you are more likely to be successful. If you want to eat better for less, contact us for more information.

1-877-219-4646

When it comes to a healthy lifestyle, you may feel like thea woman in her 40’s who said, “Not only do we get [living instructions] from the media and exercise people, we also get it from medicine too, that you’ve got to be skinny. . . . It probably makes us eat more because it’s so hard to lose weight and so hard to exercise [that] sometimes you just . . . give up.” To start off the year 2007, try thinking about a healthy lifestyle in a new way. Many people find it is hard to break old habits but much easier to establish new ones. So, rather than focusing on breaking old habits, think about starting new habits. For example, instead of trying to eat less pre-packaged food, concentrate on adding 3 servings of fresh fruits and vegetables to your daily menu. Positive thinking is a powerful force. Spend time every day thinking about why a healthy diet and physical activity are important to you: I will have more energy; I will be sick less often; I will have stronger bones; I will have lower cholesterol and less chance of heart disease; and  I will be around longer to see my children and grandchildren grow up.    

If you remind yourself of those things on a daily basis, you will have an easier time making better decisions about what you eat and how active you are.

SENIOR SENSE Good Health Preserves Seniors’ Wealth Need some incentive to stay physically active for the new year? Try this: the International Council on Active Aging estimates that seniors who stay active save, on average, more than $2,200 a year on healthcare costs. The average healthcare costs for someone with a chronic health condition is over $6,000 per year. That’s five time higher than someone without such a condition. Staying physically active not only helps keeps you stronger, more flexible and in a better emotional state, it may also be the best way to avoid financial worries in your senior years. Based on the Wilshire 5000 index, which measures the U.S. stock market worth, older Americans have lost $7.6 trillion on their stock portfolios since March 2000. In easier to understand terms, seniors have lost 48% of the value of their retirement stocks since their peak value. Regular physical activity and its potential savings may be the best way to compensate for a loss in retirement funds or a shortage of income for retirement.

FEATURED RECIPE Banana on a Stick 2 bananas, peeled and cut in half 4 Popsicle® sticks 1 cup low-fat vanilla yogurt 1/2 cup graham cracker crumbs

Push Popsicle® stick into the flat end of each banana. Spread with yogurt. Place graham crackers in a plastic bag and crush with a rolling pin or your hand. Roll the banana into the crushed graham crackers. Serve fresh or freeze and serve as a frozen snack treat. Other options:  Instead of yogurt, spread thin layer of peanut butter on the banana.  Instead of graham cracker crumbs, use crumbs from vanilla wafers or low sugar cereal.

References: Let Their Voices Be Heard, Holmes, Pelican, Vanden Heede, 2005. • The bottom line on fitness, Exercise Daily, November 3, 2003. • Cent$ible Nutrition Cookbook. • Study finds no link between aspartame and cancer, USA Today, May 8, 2005. • Effective Exercising, The President’s Council on Physical Fitness and Sports, October 2004.

Studies find no link between aspartame and cancer The artificial sweetener aspartame is sold under the names of NutraSweet® and Equal®. The sweetener is also found in thousands of products including diet soft drinks, gum, and dairy products. Many computer internet sites have linked the sweetener to increased cancer risks, but both a large U.S. study and the European Food Safety Authority released reports in 2006 stating there are no signs the artificial sweetener raises the risk of cancer. The European panel went on to state the current level set for safe consumption is well above what most people consume. To exceed the safe level, someone would have to consume more than 80 packets of Equal each day. Although considered safe for daily use, there are some concerns that artificial sweeteners may encourage people to oversweeten foods, instead of enjoying the foods’ natural flavors.

PHYSICAL ACTIVITY Physical activity tips to start the new year The most successful physical activity programs start slowly and build gradually. To get the most out of your physical activity routine for the coming year, keep these points in mind.  Enjoy exercise as part of your regular daily routine. For some, the best time is in the morning, for others it is during lunch, and for others it is late afternoon.  Always drink plenty of water before, during, and after physical activity.  Increase the amount of time you spend in physical activity until you reach your goal of 30 to 60 minutes a day.  Breathe deeply and evenly during physical activity.

Kid’s Korner Word scramble Can you unscramble the letters below?

pepla ______________ raocrt ______________ erap _______________ oottam _____________

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.

A unique group of adults with mental disabilities participated in Cent$ible Nutrition Lessons. One woman was able to prepare breakfast for her mother for the first time in her life. All members of the group are eating healthier and saving money by not eating out as often. To receive more information, contact a Cent$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

February 2007

Vol. 10, No. 2

Cent$ible Nutrition News HELPING FAMILIES EAT BETTER FOR LESS

Understanding run-away eating and dieting cost cutter

The cost of the U.S. weight-loss industry In 1990, Americans spent an estimated $30 billion on weight loss products. That number increased to $40 billion in 2004 and $44 billion in 2005. How is it the industry keeps making more and more money each year? Simple: repeat customers. When diets fail, people mistakenly blame themselves instead of blaming the diet or other weight-loss products. If you want to eat better for less, contact us for more information.

1-877-219-4646

Many dieters believe without the strict controls placed on them by dieting they would balloon in size. New information is now shedding light on the reason most diets fail. Most diets encourage people to ignore hunger and fullness signals that are key to normal eating. Dieting can promote an unhealthy attitude toward food. Finally, many dieters experience binge eating episodes where they eat a huge amount of food in a very short period of time. For many people, severely limiting food causes a person to become anxious or even depressed. As a result, many dieters prefer to spend more and more time alone because it takes too much effort to deal with other people. The cycle of feeling anxious and isolated continues and the dieter often finds comfort in food. During dieting, some people follow the strict eating rules longer than others, but manyâ&#x20AC;&#x201D;if not mostâ&#x20AC;&#x201D;dieters eventually give in to a desire to eat some forbidden food. Often what follows is binge eating where the person often feels like they are almost in a trance-like condition. The person may not stop eating until he or she had eaten all the forbidden food, such as the very last cookie. Many scientists now believe that binge eating is an expected response to undereating. Instead of dieting, many health professionals are now promoting changes in lifestyle where eating is seen as an enjoyable part of living. This means good nutrition and moderate serving sizes are part of the natural eating pattern of fullness and hunger.

SENIOR SENSE True or False: Aging brings unhappiness? A recent study completed at the University of Michigan Medical School found that most people believe happiness declines with age, even though numerous studies demonstrate that most people actually get happier as they get older. The study looked at younger subjects (average age of 31) and compared them to older subjects (average age 68). Both groups believed the average person would be less happy as she or he aged. However, self-reports found that older people in the study were actually happier than the younger individuals. There are a number of theories about why people tend to get happier as they age. Higher levels of happiness as we age reflect less focus on achievement and more focus on personal relationships and enjoying life. It could be that or one theory is that people get better at managing their moods over time.

FEATURED RECIPE Peachy Pudding Here is an easy and fast dessert that will add both fruit and milk to your meal. 1 large package instant vanilla pudding (6 serving size) 1 can sliced peaches in water or light syrup (16 ounces) 2½ cups cold fat-free milk 1. Put pudding mix into a large jar. 2. Open can of peaches, drain, and reserve liquid. Add liquid to jar and set peaches aside.

3. Add milk to jar with pudding mix and peach liquid. Tighten lid on jar. 4. Shake jar until all ingredients are well mixed and pudding begins to thicken. 5. Gently fold in peaches. 6. Spoon into dessert dishes. Chill or serve immediately. 7. Makes 6 servings. Eat within 2 days.

References: Are all diets unhealthy? by Cynthia Bulik and Nadine Taylor, Runaway Eating, 2005. • Most believe aging brings unhappiness, MSNBC.com, June 15, 2006. • Cent$ible Nutrition Cookbook. • Study says, ‘Just do it!’ by Beth Betkowski, Exercise Daily, May 4, 2005.

Food Safety

PHYSICAL ACTIVITY Successful strategy: Just Do It! People who are successful at engaging in physical activity on a regular basis do not stop to think about it all that much. They really do “just do it.” According to research based on in-depth interviews with adults, people who are active do not think much about the pros and cons of exercising and they do not give themselves pep talks.

New cooking recommendation for poultry The United States Department of Agriculture (USDA) now recommends cooking poultry to an internal temperature of 165oF. This is a change from the recommended cooking temperature of poultry to 180oF that prevailed for decades. In order to accurately reach an internal temperature of 165oF, you will need to use a meat thermometer. The thermometer should be inserted into the thigh muscle. Take care to make sure the tip of the thermometer is not touching bone.

When it comes to successfully increasing your daily physical activity, it appears you do not need a pep talk. What you need is a plan. Plans like, “I will meet my friend at 7:00 AM on Tuesday for a walk around the park.” or, “I will do sit-ups and push-ups every time a commercial comes on TV.” The study also found active people really do follow the less talk, more action plan. When something goes wrong with the plan, such as bad weather, active people adjust quickly (find a place to walk inside), whereas people who are inactive use obstacles like bad weather as an excuse not to be active.

Kid’s Korner Fun internet game to play Next time you have access to the internet, try this fun game. Go to this website: www.MyPyramid.gov. Click on the button called “For Kids” and then click on the button for “Blast off game.” If you do not have internet at home, many public libraries now have the internet.

“What a great program! I am learning to cook healthy food. The cookbook is SUPER! Meeting new people is great. Thanks for the new friends and new life.” 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

857.3660

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

March 2007

Vol. 10, No. 3

Cent$ible Nutrition News HELPING FAMILIES EAT BETTER FOR LESS

Take another look at dried beans cost cutter Here’s a tip to save you money and time. When you cook dry beans, go ahead and cook the entire one-pound bag and freeze the extra for quick meals later. Use sealable freezer bags or other freezer containers. Be sure to squeeze out the extra air in the freezer bag to maintain the best quality of frozen products. Also be sure to label the beans with type of beans and the date frozen. Frozen beans will last for six months in the freezer.

It’s quite easy to walk right past the bean section at the grocery store. They sit on the grocery shelf, unadorned in their plain one-pound bags. And yet, when it comes to protein, fiber and cost, dried beans are hard to beat. Need more incentive to buy a bag of dried beans? Try this— they are also low in fat and very adaptable to all kinds of seasonings and ethnic flavors. Here are a few tips to help you cook with dried beans: y The freshest dried beans will have the best flavor and cook the fastest, but they will store for years. y Never rinse or wet beans until you are ready to use them, otherwise they will sprout. y To shorten cooking time, either soak beans in water overnight in the refrigerator or bring the beans to a boil in water for 2 minutes. Then remove them from the stove and allow the beans to soak, covered for one hour. Then continue cooking until soft. y The presence of salt and acid foods can prevent beans from softening, so wait to add salt, tomatoes, lemon juice or vinegar until the end of the cooking time.

Bean history trivia

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

1-877-219-4646

Four of the most prominent families in ancient Rome had names that could be traced back to dried beans and lentils: Piso (pea), Cicero (chickpeas), Fabius (fava beans) and Lentulus (lentil).

SENIOR SENSE Beans give you gas? Try this--Beans are a very economical protein food rich in nutrients, but for many people eating beans causes gas. The problem lies in the chemical structure of the sugar in beans (polysaccharides) that is also found in other foods like cabbage and onions. As the body breaks down the complex sugar compounds in the large intestine, gas is formed. Before you give up eating beans, there are some things that can help.

• One product on the market called Beano contains an enzyme that breaks down the sugar molecules without the formation of gas. Sprinkling a few drops of the product on beans before eating relieves the gas problem for most people. • Another less expensive option is to drain the liquid from canned beans before using them and then rinsing thoroughly. Although this removes some nutrients, it also prevents the formation of gas for many people. If you use dry beans, soak the beans for at least 8 hours and then rinse them thoroughly before cooking.

FEATURED RECIPE 1 pound dry pinto beans, uncooked 1 pound pork roast, uncooked 7 cups water ½ medium onion, chopped 2 cloves garlic, minced 1 teaspoon salt 2 tablespoons chili powder 1 tablespoon cumin 1 teaspoon oregano 1 can (4 ounces) chiles, chopped Put all ingredients in a crock pot. Cover and simmer for about 5 hours or until roast falls apart and beans are tender. Uncover and cook another 30 minutes or longer until the

Makes 12 servings

mixture reaches desired thickness. Serve with any of the following toppings: chopped tomatoes, chopped avocado, chopped onion, shredded lettuce, grated cheddar cheese, taco sauce, hot sauce.

References: Beans are healthy, delicious and frugal, by Pat Veretto, Your Guide to Frugal Living, 2006. • Why beans give you gas by Hannah Holmes, Discovery Online. • Spillin’ the beans, bean facts. U.S. Dry Bean Council, www.amercanbean.org. • Cent$ible Nutrition Cookbook. • Try the no-sweat solution to better health, Health Day News, June 12, 2006. • Fight Bac! Fun for kids.

Dry beans are produced in pods and belong to the plant family of legumes. Beans are kidney-shaped or oval in contrast to peas, which are round, and lentils, which are flat and disk-shaped. Common dry beans include pinto, navy, lima, kidney and black beans. Uncooked, drypackaged beans should be stored in a tightly sealed container in a cool, dry area. If dry beans are kept for more than 12 months, the beans will lose moisture and will require longer cooking times, but there will be little change in nutrient values. Once beans are cooked, they must be refrigerated in a covered container and used within 2-5 days.

PHYSICAL ACTIVITY Hate to exercise? Here’s a tip – don’t sit for long periods of time According to several reports, only about 25% of adult Americans get enough physical activity and about 20% do absolutely no regular physical activity. Which means over half of Americans fall somewhere in between.

Several research findings in recent years suggest that exercise and physical activity work in a dose-response basis, which means even a little physical activity is good and moderate amounts are even better. This also means physical activity can be spread out over the entire day, such as walking 10 minutes before or after each meal. The experts claim the key is engaging in physical activity at the same time each day so that physical activity becomes a part of the daily routine. One recent report found that simply not sitting for long stretches of time was key in fighting off depression and engaging in an active lifestyle.

Kid’s Korner Find the 5 food safety problems in the picture below Mayonnaise

Answers: 1. Mayonnaise is in the cupboard instead of the refrigerator - also the lid should be closed. 2. Books in bookbag are on the cupboard and may be adding germs to the surface where food is prepared. 3. Cat is on the counter. 4. Milk is not in the refrigerator. 5. Sandwich is on the floor.

How long can I store my beans?

“I am saving between $50 and $75 a month by planning menus. I am more organized and we eat a wider variety of food in addition to correct portion sizes. I no longer impulse buy.”

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

857.3660

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

April 2007

Vol. 10, No. 4

Cent$ible Nutrition News HELPING FAMILIES EAT BETTER FOR LESS

Supermarket savvy cost cutter

Tips for using coupons Using coupons can save you money, but be sure to follow these simple tips: • If the coupon is for a more expensive brand, make sure you are saving money by comparing the price of the item after coupon savings with the price of other brands. • If you have to drive out of your way to use the coupons, be sure to consider the cost of gas compared to the savings with the coupons. • Try to shop on days when the store offers double value on coupons. If you want to eat better for less, contact us for more information.

1-877-219-4646

Cooking nutritious meals for your family is much easier if you have healthy ingredients on hand. Grocery shopping today can be a difficult task because there are so many choices and the store is designed to trick you into spending more than you planned. Here are a few tips to help you out:  The more area you cover in the store, the more you spend. Use a shopping list and skip the aisles you don’t need to go down.  Companies spend money to have their items placed at your eye level, or a child’s eye level for things like sugared cereal. The best buys are usually found above or below eye level, so train yourself to always look at the bottom and top shelves.  Most of us tend to eat the same foods over and over, so make an effort to buy a variety of foods.  Stay on the perimeter of the store as much as you can. Most of the processed foods are on the interior aisles.  Sales of food increase simply by putting them on the end of the aisle. Don’t be fooled by thinking all items on the end of aisles are on sale.  Foods are often packaged in bright red and yellow colors to grab our attention. Don’t buy based on packaging.  Bigger may not be cheaper. Some manufacturers charge more for larger sizes. Compare items based on unit price (price per ounce or pound).

SENIOR SENSE The changing Senior population in the United States As the number of people over 65 years old grows larger in the United States, the group will also become more diverse. Services for seniors must change to meet the needs of an ever changing population.

2000

White 84%

U.S. Seniors 2000 White = 84% Black = 8% Hispanic = 6% Asian = 2% American Indian = 0.4%

2050 White 64%

U.S. Seniors 2050 White = 64% Black = 12% Hispanic = 16% Asian = 7% American Indian = 0.6%

FEATURED RECIPE Here’s a recipe that uses the less expensive cuts of chicken. The chicken and water can be cooked in the crock pot during the day. Prior to dinner, you can add the remaining ingredients to the crock pot and have a delicious meal in 30 minutes. 2 teaspoons parsley 1 teaspoon salt ¼ teaspoon pepper

2 pounds chicken

(cuts like thighs, wings, backs) 8 cups water ½ cup quick-cooking barley ½ pound carrots, grated 1 small onion, diced

1. Combine chicken and water in large pan. Bring to boil. Reduce heat and simmer gently until meat falls off bones, about 1-2 hours. 2. Remove from heat. Remove bones, leaving meat in broth. 3. Add remaining ingredients (barley, carrots, onion, and seasonings) and cook for an additional 30 minutes.

References: Save money when grocery shopping by Jefferey Strain, Grocery Coupon Guide, March 11, 2005. • Supermarket Surveillance, by Peggy Grodinsky, Houston Chronicle, May 10, 2006. • Older Americans 2000: Key Indicators of Well-Being, Federal Interagency Forum on Aging, August 2000. • Cent$ible Nutrition Cookbook. • How to get the benefits of exercise without exercising, ExerciseDaily, Dec. 29, 2003.

National brands

PHYSICAL ACTIVITY Lifestyle physical activity

Advertising increases consumer awareness and loyalty to a product. That is why companies pay over a million dollars for a few seconds of advertising during the Super Bowl. The next time you reach for a nationally advertised product like a soft drink, bag of chips or box of cereal, ask yourself if you are willing to pay the extra cost from advertising. Would the store brand or generic product work just as well for you and your family? So, do not buy national brands automatically. Be willing to experiment with generic or store brands.

A research project a couple of years ago looked at the benefits of aerobic exercise (20-60 minutes a day, 3-5 days a week) and compared those benefits to “lifestyle physical activity” such as taking the steps instead of the elevator, parking further away in the parking lot, and walking more throughout the day. Pedometers (step counters) measured additional steps taken each day. After two years of following the participants, the results were reviewed. The lifestyle group had similar improvements in fitness, improved blood pressure and reduced body fat when compared to the aerobic exercise group. Vigorous aerobic exercise is a great form of physical activity, but you do not have to join a gym to improve your fitness. Adding more steps in your daily routine can make a big difference. Before you reach for your car keys, grab your walking shoes instead.

Kid’s K orner Apple cheese sails Cut an apple into 4 wedges and remove core. Cut a square slice of cheese diagonally to make a triangle. Thread cheese on to a wooden toothpick and stick the toothpick into the apple wedge. Enjoy!

Because she lacked confidence and skills, one CNP participant stated grocery shopping was very hard for her and she often opted instead for fast food for her family. Now she has started to enjoy grocery shopping and no longer has panic attacks in the grocery store. 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

857.3660

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

May 2007

Vol. 10, No. 5

Cent$ible Nutrition News HELPING FAMILIES EAT BETTER FOR LESS

Walking - the best overall physical activity for all ages cost cutter Kids sometimes have a “thing” about eating bananas with brown skins, no matter how much you try to convince them the banana on the inside is still good. For school lunches and snacks after school, try this. Peel the banana and put the banana pieces in a sealed plastic bag. If your kids never see the brown peels, they will not waste the banana. (Food safety note: keep the pieces cool until they are eaten.) Bananas turning dark can also be sliced for a quick side dish for dinner. If you want to eat better for less, contact us for more information.

1-877-219-4646

When it comes to lifetime physical fitness, walking is hard to beat. Everyone from the very young to the very old can do it. Unlike swimming, basketball, biking, and other sports and activities, walking does not require any special skills, equipment or facilities. It has one of the lowest rates of injury for physical activities, plus it is a great form of transportation. Walking was how our ancestors went from place to place. Here is some more good news about walking: • All steps count. Steps can come from dancing, gardening, and playing hop scotch with your kids. Try to get in at least 30 minutes of walking or other forms of physical activity on all, or most, days. • If you are thinking about starting a walking program, you are well on your way. Write down your barriers to more walking and think about ways to get past them. • For the next week, think of ways to build more steps into your day such as walking the kids to school, walking for errands in town that are close together, walking while you wait for a load of laundry to finish, walking from the furthest parking space, etc. Plan walking time just like you do other important activities.

SENIOR SENSE Top Physical Activity Choice for Seniors Walking tops the list as the most preferred physical activity for seniors. The reasons are simple: it is easy to do; it takes no special equipment; and a person can do it anywhere, either indoors or out. And the really good news? It is something you’ve been doing for all but the first few months of your life, so you are really pretty good at it. To add to your pleasure of walking, try walking with a family member, friend, or your dog. If you are having trouble walking, be sure to check with your health care provider or physical therapist. A cane or walking stick that is fitted properly may help you be more stable. There are also many types of walkers with rollers that can help you. If you’re on oxygen, the walker can also carry your oxygen supply for you.

FEATURED RECIPE Stir Fry with Peanut Sauce You really want to go for a walk tonight, but you just arrived home, you need to feed your kids and you have the end-of-the-year school concert tonight. You guess the walk will have to wait until tomorrow, but that’s what you said yesterday. But wait, with this quick stir-fry recipe from the Cent$ible Nutrition cookbook, you can make dinner in a jiffy and squeeze time in for a walk. Warm a wok or large skillet over high heat until a drop of water evaporates on contact. Pour 2 teaspoons of oil in thin stream around edge of pan. Add 2 tablespoons chopped onion all at once and cook quickly for about 10 seconds, stirring constantly. Add strips of chicken or beef and stir-fry for 3 to 5 minutes. Add a cup of a vegetable you have on hand (carrots, broccoli, bell pepper, etc.) and stir-fry for 2 to 3 minutes, stirring constantly. Remove food from pan and then

stir-fry another cup of vegetables. Add all ingredients back into pan, add seasoning sauce (below) and toss to coat all food with sauce. Cover and let cook for 5 minutes. Serve immediately.

Peanut Sauce ¼ cup peanut butter 2 tablespoons orange juice 1 teaspoon vinegar 1 teaspoon brown sugar Red pepper flakes to taste Combine all ingredients in small bowl.

References: Work it out - finding the time to be active, Exercise Daily, April 19, 2006. • Walking for Health, Senior Newsletter 116, Senior Life Tips, October 17, 2003. • Cent$ible Nutrition Cookbook. • Why use a meat thermometer? USDA Fact Sheet, June 2006. • When Comfort Counts: Choosing a Walking Shoe, AARP, January 26, 2004.

Food Safety

Cooking Hamburger Can you remember the first time you heard a news story about the dangers of E-coli? The bacteria can be deadly, especially for young children. For many years, the advice was to cook hamburger until no pink remained inside and the juices ran clear. Recent tests by the USDA found that one out of every four hamburgers turns brown before reaching a safe temperature. Over-cooking hamburger until it is dry and unappealing is not the answer. So, what is the answer? Use a meat thermometer and cook hamburger until it reaches an internal temperature of 160OF.

PHYSICAL ACTIVITY Choosing a walking shoe With all the walking shoes on the market today, it’s easy to get confused about what to buy. Here are a few tips to help you out. • Do not buy shoes based on the size marked inside the shoe. Rely on how they feel on your feet. • Take the wiggle test. Shoes need to be roomy enough so you can wiggle your toes freely, but not so loose that your feet slide around. • Buy walking shoes and not tennis shoes or basketball shoes. Walking shoes are designed for back-to-front movement and court shoes are designed for side-to-side movement. • Buy shoes at the end of the day. The longer you are on your feet, the more they swell. • Before you buy shoes, lace up both shoes and walk around the store to check the fit on both feet.

Kid’s Korner Footprint artwork Did you know your “walk print” is as unique as your fingerprint? Try this on a warm spring day. Take a bucket of water and place it near the sidewalk. Dip your bare feet in the water and walk on the sidewalk. Look at your “walk print.” Ask others to join you and look at the differences. Now do some footprint artwork on the sidewalk. Dip your feet in water and try making simple designs on the sidewalk like a smiley face, your name, a flower or tree. If your parent says it is OK, use an old pair of socks on your feet to make the water last longer.

“My family has benefited from this class. We are eating healthier now that I know how to fix a lot more recipes. We received pedometers and I am walking more.” 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

857.3660

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

Summer 2007

Vol. 10, No. 6

HELPING FAMILIES EAT BETTER FOR LESS

Eating a rainbow

cost cutter Corn-on-the-cob Here are some tips for picking the best ears of corn:  Small kernels are sweeter and more tender.  Kernels should be bright and plump and burst easily when pressure is applied.  As corn matures, sugar is turned to starch and flavor decreases, so refrigerate corn and use quickly. If you want to eat better for less, contact us for more information.

1-877-219-4646

Summer is a great time to renew your commitment to eating more fruits and vegetables. Not only are they colorful and nutritious, they are yummy too! Here are a few tips to help you along.  Choose a variety of fruits and vegetables each day. Select several different colors of fruits and vegetables when grocery shopping.  Before fruits get overripe and your kids will not eat them, try pressing cut pieces of the fruit into ice cube trays and freezing. Once frozen, place the fruit cubes in a freezer plastic bag, seal and store in the freezer. Use the frozen fruit to make smoothies (fruit, milk, yogurt and flavorings, like vanilla, blended together).  Aim to eat at least one or more of your fruits and vegetables raw each day. You retain all the nutrients and preparation time is a snap.  Steaming vegetables by using their natural high water content is the best way to cook them. Steaming of vegetables can easily be done in a microwave. Sautéing in a small amount of healthy vegetable oil is the next best thing to steaming.  The most common mistake made when cooking vegetables is overcooking. Try cooking your vegetables when you think they are “just underdone” and see if you like them better.

SENIOR SENSE Medicare boosts preventive care Medicare is encouraging Seniors (aged 65 and older) to take advantage of the recently expanded preventive care covered by Medicare. To find if you have missed any covered preventive services, call Medicare at 800-633-4227 or visit the web site at www.medicare.gov. A partial list of preventive procedures covered by Medicare includes:        

physical exam for new enrollees; pap test for cervical cancer; pelvic exam for vaginal cancer; PSA blood test for prostate cancer; mammography for breast cancer; pneumococcal vaccine for pneumonia; annual flu vaccine for flu; and cholesterol blood test for heart disease.

FEATURED RECIPE Panning Vegetables Panning refers to cooking vegetables on top of the stove in a small amount of oil and water. It is quick and helps to retain nutrients. Directions: 1. Shred or thinly slice vegetables (snap beans, cabbage, carrots, corn, spinach, zucchini, etc.) 2. Heat 1-2 teaspoons of canola oil in heavy frying pan over medium heat.

3. Add vegetables to pan and sprinkle with a small amount of salt. 4. Sprinkle about 3 tablespoons of water over vegetables (increase to a cup for corn and b cup for snap beans). 5. Cover pan and allow vegetables to steam until tender (5-15 minutes; corn and snap beans may take slightly longer). Variation: For dessert, try panning sliced apples or pears. Instead of salt, add a small amount of cinnamon and sugar.

References: Medicare Looks to Boost Seniors’ Use of Preventive Care, LA Times, June 19, 2006. • Cent$ible Nutrition Cookbook. • To help kids eat better, separate TV and dinner, Orlando Sentinel, June 13, 2006.

Help kids eat better

PHYSICAL ACTIVITY Tips to get your family moving this summer  Design a frisbee golf course in your back yard or at a local park and play frisbee golf.  Play jump rope - practice rhythms and tricks.

A recent study showed that preschool children who ate meals at home while watching TV ate more than they needed. Researchers believe kids are distracted from the normal cues of fullness while eating and watching TV. In order to promote better self regulation of eating, this study and several others suggest that parents and other adults caring for children should turn off the television during meal time.

 Do a family “virtual walk” this summer. Look on a map and decide a destination. Determine how many miles are between you and your destination. Keep a log and have all family members record the miles they walk, run and bike. Put a map on the refrigerator and track your progress.  Have each family member pick out their favorite song and DANCE!  Play soccer, or just kick a ball around. It’s fun!

Kid’s Korner Ants on a log Here is a quick and yummy snack for you to fix this summer. Celery Peanut butter Raisins

1. Wash celery and cut into pieces about 5 inches long. 2. Spread peanut butter in the u-shaped part of the celery. 3. Press raisins into the peanut butter 4. Eat and enjoy.

“Upon completion of the CNP classes, I have increased my family’s fruits and vegetables and added a wider variety of them instead of the same old ones over and over.” 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

857.3660

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 2007

Vol. 10, No. 5

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Brown Bag Lunch Tips Save time, money, and energy when packing lunches by including leftovers or “planned-overs.” When preparing a meal at home, make extra servings and set them aside for the next day’s lunch. For example, grill an extra chicken breast and then slice it for a sandwich or toss it with some greens for a salad. By cooking extra pasta, couscous, or rice you can make a quick salad by cutting up vegetables and adding salad dressing.

Double Up On Fruits and Vegetables It may sound a little odd, but we need to be eating more – more fruits and vegetables that is. Research indicates over 50 percent of American adults know they should be eating five or more fruit and vegetable portions per day, yet more than 90 percent do not eat the recommended amount. In order to meet this guideline, most Americans need to double the amount of fruits and vegetables they currently eat. One great way to do this is to add more fruits and vegetables when packing lunches. If you take the time to plan ahead and think about what fruits and vegetables you can include, your chance for success is greater. Look around the produce section of your grocery store or perhaps your garden. Notice the great variety of fruits and vegetables. Each week try to choose a fruit or vegetable you may not have tried before. Choose a pomegranate, some kohlrabi, or maybe a kiwi. You can also cut and bag vegetables such as carrots, broccoli, cauliflower, and celery. Do not forget dried fruit, such as raisins or dried apples. Another idea is to pack a wide-mouth thermos with baked beans, vegetable soup, or chili. When you “double up” on fruits and vegetables, you are taking a step towards better health and likely lowering your risk of chronic diseases.

If you want to eat better for less, please contact us for more information at:

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

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

SENIOR SENSE Produce Terms: “Organic” and “Local” Organic fruits and vegetables are grown without use of conventional pesticides, fertilizers made with synthetic ingredients or sewage sludge, bioengineering, or ionizing radiation. Organic foods have not been proven to be more nutritious than their conventionally grown counterparts. Yet, they can reduce exposure to pesticides by those who eat and grow the produce. Organic produce is generally much more expensive, however, with the industry attracting large supermarket chains, the cost may be coming down. Consider where produce is grown. Purchasing locally-grown foods benefits nearby farmers and can help support local economies. Local produce is more expensive than supermarket produce. However, the freshness and taste of locally-grown produce can be a plus. In some areas, programs such as WIC and Food Stamps allow participants to purchase some foods at farmers’ markets. When selecting fruits and vegetables, think about cost, quality, and seasonality. Wash all produce thoroughly before slicing and eating.

FEATURED RECIPE Zucchini and Tomato Salad Fresh fruits and vegetables are generally less expensive when they are purchased in season, so now is a great time of the year to buy apples, bananas, peaches, pears, beets, cauliflower, corn, and zucchini. Directions: Ingredients: 2 tablespoons canola or olive oil

1. Heat oil in a saucepan over medium heat.

¼ cup onion, chopped

2. Add onion and garlic.

1 clove garlic, chopped

3. Cook until tender, about 5 to 7 minutes.

1 pound zucchini, chopped

4. Add zucchini, tomatoes, and seasonings.

2 tomatoes, peeled and diced (or 1 16 oz. can of tomatoes, drained and diced) ¼ teaspoon salt

5. Cover pan, reduce heat, and cook until vegetables are tender, about 20 minutes. Serves 4.

pepper to taste 1 teaspoon sugar References: Cent$ible Nutrition Cookbook • fruits & veggies more matters, fruitsandveggiesmorematters.org • E.coli and spinach: How to make safe choices, Mayo Clinic (2007) • Benefits of Physical Activity, American Academy of Pediatrics • More Lunch Ideas, healthychild.com. • USDA Organic Food Standards and Labels

Simply salads: Keeping vegetables safe to eat

PHYSICAL ACTIVITY

You may be concerned about eating raw vegetables because of the E.coli outbreaks last fall. Contaminated fresh spinach was the source of these outbreaks.

Physical activity helps you feel better able to do everyday things and without tiring as easily. Being active also helps to develop a more positive self-image.

Spinach and other vegetables can become contaminated with E.coli because of animal or human waste, either through direct contamination or tainted water. To reduce the risk of foodborne illness, wash all fresh produce under running water, including produce that will be peeled before being eaten. Plain water works best, so there is no need to use soap or commercial products. Be aware that running water will not get rid of E. coli. Cooking foods to 160° F is the only way to kill E. coli.

Why Be Physically Active?

It is not necessary to spend hours in a gym to be physically active. Lifestyle physical activity means that you add more movement during your daily routine. For example, take the stairs rather than the elevator. Being physically active has many proven benefits. You feel and look more energetic, and your body stays healthier. Physical activity can help:  Prevent high blood pressure  Strengthen your bones  Ward off heart disease and other medical problems  Relieve stress  Maintain or achieve a healthy weight

Kids’ Korner Raggedy Ann or Andy Salad Kids can assemble the doll and all parts are tasty. • 1 peach half (body of doll) • 1 leaf of lettuce (Ann’s skirt or Andy’s pants, placed under the peach) • 4 small celery sticks (arms, legs of doll)

• ½ hard-boiled egg (doll’s head) • 8 raisins (eyes, nose, shoes, buttons) • ½ carrot, sliced in a semicircle (mouth) • 2 tablespoons grated cheese (hair)

One Cent$ible Nutrition Program client was excited when her children ate more fruits and veggies because she realized the importance of good nutrition even on a limited budget. Without all the prepackaged food items they used to buy, she now can afford to buy more fresh produce. For more information about the Cent$ible Nutrition Program and how to participate in classes, please call the state office at 1-877-219-4646, or en Español at 1-877-356-6675, or you local 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

• Lander

332-1030

• Riverton

857-3660

Goshen Hot Springs Johnson Laramie Lincoln

532-2436 864-3421 684-7522 633-4383

• Afton

885-3132

• Kemmerer

877-9056 x410

Natrona Niobrara

235-9400 334-3534

Park Platte Sheridan Sublette Sweetwater Teton Uinta Washakie Weston

527-8560 322-3667 674-2980 367-4380 352-6775 733-3087 783-0579 347-4567 746-3531

Wind River Reservation • Main office

332-1030

• Ft. Washakie

332-0470

• Arapahoe

856-4998

• Ethete

332-2581

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 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.

Web site: www.uwyo.edu/centsible

Department 3354 1000 E. University Ave Laramie, WY 82071-3354 307-766-5375 1-877-219-4646 (toll free within Wyoming)

Cent$ible Nutrition Program

Family & Consumer Sciences

Cooperative Extension Service

October 2007

Vol. 10, No. 8

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Explore Kabobs To make meat go further, try meat and veggie kabobs for a tasty tailgate treat. Add chunks of zucchini, potatoes (partially cooked), tomatoes, onions, mushrooms, and/or bell peppers to a skewer with a few chunks of meat. Broil or grill until browned. For added flavor, make a marinade of ¼ cup reduced-sodium soy sauce, ½ cup canola oil, 1 teaspoon garlic powder, and 1 tablespoon brown sugar. Marinate meat and veggie chunks 2 to 3 hours in the refrigerator. Save some marinade in a separate container for basting. Do not baste with used marinade.

If you want to eat better for less, please contact us for more information at:

Winning at Tailgating Fall weekends include food, festivities, fun, and football. A big part of football is gathering with family and friends for a tailgate party. To score a few points for your team, load up the cooler, pack the picnic basket, and make healthy choices. The game plan could include whole-wheat tortillas filled with lettuce, salsa, refried beans, lowfat cheese and rolled up. Lean meat or tuna sandwiches on whole-grain bread, or hot and spicy chili are also smart choices. Your fellow fans will be in a winning position when you provide fresh vegetables with low-fat dip, fruit kabobs, popcorn, pretzels, or baked tortilla chips and salsa. Score extra points by following food safety practices. Remember the “two-hour rule” and make sure perishable foods do not sit out for more than two hours (one hour in temperatures of 90°F or higher). When packing your cooler, keep it stocked with plenty of ice. Fresh fruits and vegetables should be separated from meat products, to prevent cross contamination. When grilling meat use a thermometer to make sure it is cooked to a safe internal temperature. Hamburgers should reach 160°F and chicken breasts 165°F. Keep clean by washing your hands, cutting boards, and utensils in hot, soapy water between uses. You will be ready for kick-off by making healthy food choices and following food safety guidelines.

SENIOR SENSE Expand Your Guest List Invite grandparents and older friends and neighbors to your tailgate party or picnic. Many times older people who live by themselves feel lonely, especially at mealtimes. This feeling can make them lose their appetite. They also may not feel like making meals for just one. They probably would like to join in on the party. You could also suggest they consider taking part in a group meal program, offered through local senior citizen centers.

FEATURED RECIPE Homemade Salsa Add low-fat sizzle to an outdoor get together with salsa. It makes an ideal dip for all sorts of vegetables including zucchini, jicama, carrots, celery, cauliflower, or broccoli. Ingredients:

Directions:

• 1 cup finely chopped, peeled tomato

1. Mix all ingredients in a non-metal bowl. Wear rubber gloves when chopping the jalapeno peppers and use caution—do not to rub your eyes.

• ½ cup tomato sauce • ¼ cup onion, finely chopped • ¼ cup green pepper, finely chopped • 2 tablespoons vinegar, or lemon or lime juice • 2 cloves garlic, minced or ½ teaspoon garlic powder

2. Refrigerate for at least one hour before serving to allow flavors to blend. Makes 8 servings.

• 1-3 jalapeno peppers, finely chopped • ½ cup cilantro, chopped (optional)

Cent$ible Nutrition Cookbook • www.eatright.org, • Hand Sanitizing Gels: A Poisoning Risk for Children, Upstate New York Poison Center (2007) • KidFood (2007) – Nutrition Matters, Inc. • Eating Well As We Age, www.fda.gov

Wash Those Hands

PHYSICAL ACTIVITY Get Moving This Fall With summer over, here are some ideas to continue being physically active.  Do household fix-ups. Painting, landscaping, wallpapering, and gardening can keep you in nearly constant motion.

Hand washing is important, even when you are eating outdoors. If hand-washing facilities are not available, make a portable, re-usable handwashing station. Fill a clean gallon milk jug with water and hang it outside so the sun will warm the water. Using a golf tee, make a hole in the lower part of the jug. The golf tee then serves as the “plug.” Remove the plug for water to come out and replace the plug when done. Add some soap, paper towels, and a container for used towels and your hand-washing station is complete. Use fresh water—not river or unclean sources of water. Pack moist towelettes or hand sanitizer for times when soap and water are not available.

 Refinish furniture. A little elbow grease can turn a garage sale find into a household treasure.  Clean your attic, basement, shed, or garage. Hauling, sweeping, and boxing up uses plenty of muscles and keeps you moving.  Get up 30 minutes earlier and take a brisk walk to start your day. Enjoy the crisp fall air before winter.  Rake the leaves.  Wash the car.  Play actively with your kids, grandkids, or pets. A physically active lifestyle offers many benefits, from weight maintenance and heart health to strong bones and stress relief. Choose what type works for you and aim for 30 minutes most days of the week.

Kids’ Korner Safety with Hand Sanitizers Use caution with commercial hand sanitizers because the accidental ingestion of a small amount by a child can pose a serious poisoning risk.

Keep it well out of reach of children, and use only with adult supervision.

“Using a shopping list and checking the ads for the week have saved me $25.00 per week. The new sanitation skills I’ve learned are helpful with a newborn in the house and by including fruits and vegetables into my diet, I have a healthy baby and healthier me.” — CNP client For more information about the Cent$ible Nutrition Program and how to participate in classes, please call the state office at 1.877.219.4646, or en Español at 1.877.356.6675, or you local 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

• Lander

332.1030

• Riverton

857.3660

Goshen Hot Springs Johnson Laramie Lincoln

532.2436 864.3421 684.7522 633.4383

• Afton

885.3132

• Kemmerer

877.9056 x410

Natrona Niobrara

235.9400 334.3534

Park Platte Sheridan Sublette Sweetwater Teton Uinta Washakie Weston

527.8560 322.3667 674.2980 367.4380 352.6775 733.3087 783.0579 347.4567 746.3531

Wind River Reservation • Main office

332.1030

• Ft. Washakie

332.0470

• Arapahoe

856.4998

• Ethete

332.2581

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 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.

Web site: www.uwyo.edu/centsible

Department 3354 1000 E. University Ave Laramie, WY 82071 877-356-6675 en español 307-766-5375 1-877-219-4646 (toll free within Wyoming)

Cent$ible Nutrition Program

Family & Consumer Sciences

Cooperative Extension Service

November 2007

Vol. 10, No. 9

Cent$ible Nutrition News Helping Families Eat Better For Less

Traveling Through Food Labels 1 6

If you want to eat better for less, please contact us for more information at:

1-877-219-4646

Label reading is like following a map. By understanding the map, you are likely to head in the direction of healthy choices for your family. Area #1 is the serving size. Pay attention to how many servings are in the package. In the sample, one serving equals one cup. If you ate the whole package, you would consume two servings or two cups. That doubles the calories and other nutrient amounts. Moving down the road – or rather label – Area #2 is calories. Calories measure the amount of energy in a food. This section can help you keep track of the calories you consume. Changing the number of calories you eat can increase or decrease your weight. Area #3 shows the nutrients Americans generally eat enough of, and sometimes too much. Excess fat, saturated fat, trans fat, cholesterol, or sodium can increase your risk of certain diseases. Be sure to stop in area #4 to view the nutrients most Americans need to increase. These include potassium, dietary fiber, vitamin A, vitamin C, calcium, and iron. Area #5 is the footnote. The full footnote will always be the same because it shows dietary recommendations for two different calorie levels. The footnote is not about a specific food product. The Percent Daily Value (%DV) is in Area #6. It shows how a food fits into your overall daily intake. A DV of 5% or less is considered low and a DV of 20% or more is high. Happy Travels to a Healthy Lifestyle!

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

SENIOR SENSE The Goodness of Oats A bowl of oatmeal is a morning tradition that can provide a healthy start to your day. Oatmeal, oat bran, and whole oat products are good sources of soluble fiber, which helps reduce total cholesterol along with LDL or “bad” cholesterol. High LDL levels increase the risk of heart disease. Soluble fiber can also help control blood sugar. Eating oats and other high-fiber foods like fruits and vegetables, along with less fat (especially saturated fat), offers great health benefits.

FEATURED RECIPE Apricot Oatmeal Cookies Ingredients

Directions

• 3 cups old fashioned oats

1. In a large bowl, combine oats, flour, sugar, salt, cinnamon, apricots, and walnuts. Mix well, by hand, to break up any lumps.

• 2½ cups whole-wheat flour • 1½ cups brown sugar • 1 teaspoon salt • ½ teaspoon cinnamon • 6 ounces dried apricots, chopped • ¾ cup walnuts, chopped • ¾ cup canola oil • 2 eggs • 1 teaspoon baking soda • 1½ teaspoons vanilla

2. Add oil; work in with fingers until well blended. 3. Combine baking soda, vanilla, lowfat milk and pour over oat mixture. Mix well with fingers to make a stiff dough. 4. To form cookies, portion with a food scoop or make 1½-inch balls by hand. Place on a parchment-lined or lightly greased cookie sheet. Press each down with wet fingertips. Bake at 325°F for 10-15 minutes.

• ½ cup lowfat milk

References: Cent$ible Nutrition Cookbook • United States Food and Drug Administration, Center for Food Safety and Applied Nutrition, www. cfsan.fda.gov/labelman • www.eatright.org • Exercise: 7 Benefits of regular physical activity, www.mayoclinic.com

PHYSICAL ACTIVITY Looking for Whole Grains

In addition to the Nutrition Facts, read the ingredient list on the food label. It is especially helpful if you are trying to increase your whole grain and fiber intake. For many higher fiber products, the words “whole” or “whole grain” will appear before the name of the grain in the list of ingredients. The whole grain should be the first ingredient listed. The following are whole grains: whole wheat, whole oats, whole rye, wholegrain barley, whole-grain corn, brown rice, bulgur, oatmeal, and rolled oats. Do not be fooled by color! Bread that is brown may not be whole grain, and bread that is white may be whole grain.

Exercise Helps Blood Travel Through the Body Physical activity can strengthen your heart by allowing blood to travel more efficiently, taking oxygen from your lungs and nutrients to the rest of your body. This is one of the reasons why you generally feel more energetic after exercise. When you are physically active on a regular basis, your entire cardiovascular system benefits because exercise:  Reduces fatty buildup in arteries by increasing highdensity lipoprotein (HDL) cholesterol – “good” cholesterol – and decreasing low-density lipoprotein (LDL) cholesterol – “bad” cholesterol  Helps control blood pressure Regular activity also benefits your respiratory system. Your lungs actually develop greater capacity, so you are better able to take in oxygen to nourish your cells.

Kids’ Korner Shopping with Kids Have your children grocery shop and plan meals with you. They can help make the grocery list and see that it includes plenty of whole grains, fruits, and vegetables. Including children

will encourage them to try new foods and make healthy choices. Talk to them about colors, shapes, and sizes of fresh produce. If they are old enough, they can help count and weigh foods.

“I am more aware of the nutrients in food such as vitamins and fat. I saved $100 per month by meal planning. I use one cutting board for meat and one for vegetables and I wash my hands better before cooking.” -CNP Participant

For more information about the Cent$ible Nutrition Program and how to participate in classes, please call the state office at 1-877-219-4646, or en Español at 1-877-356-6675, or you local Cent$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

• Lander

332-1030

• Riverton

857-3660

Goshen Hot Springs Johnson Laramie Lincoln

532-2436 864-3421 684-7522 633-4383

• Afton

885-3132

• Kemmerer

877-9056 x410

Natrona Niobrara

235-9400 334-3534

Park Platte Sheridan Sublette Sweetwater Teton Uinta Washakie Weston

527-8560 322-3667 674-2980 367-4380 352-6775 733-3087 783-0579 347-4567 746-3531

Wind River Reservation • Main office

332-1030

• Ft. Washakie

332-0470

• Arapahoe

856-4998

• Ethete

332-2581

Web site: www.uwyo.edu/centsible

Department 3354 1000 E. University Ave Laramie, WY 82071-3354 307-766-5375 1-877-219-4646 (toll free within Wyoming)

Cent$ible Nutrition Program

Family & Consumer Sciences

Cooperative Extension Service

December 2007

Vol. 10, No. 10

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Holiday Gift Ideas If you are trying to think of some fun and inexpensive gifts, how about one of these? A seasonal soap dispenser,

filled with a favorite fragrant soap, for the kitchen to encourage frequent hand washing.

Two cutting boards,

one red and one green for the holiday season, to cut raw meat and vegetables separately.

A meat thermometer, to

help cook holiday favorites to proper temperatures.

A refrigerator

thermometer, to keep food properly chilled.

If you want to eat better for less, please contact us for more information at:

1-877-219-4646

Healthy Holidays ‘Tis the season for gatherings with family and friends. With planning, it can also be a healthy season. Scurrying around to find the perfect gift can lead to skipped meals and missed nutrients. By taking care of yourself, the holidays can be more enjoyable. Begin by spacing meals and snacks three to four hours apart. Stay well hydrated by drinking water or other water-based beverages, and keep low-fat snacks handy. These can include vegetable sticks, fruit, graham crackers, or lowfat cheese. Of course, do not forget the physical activity. Walk faster between stores or go early to get in a brisk walk. Eating healthfully does not mean avoiding the holiday food. Again, with planning, you can fit in your favorite holiday treats. Start by planning menus and creating a healthy grocery list before you head to the store. Include evaporated skim milk to replace cream or whipping cream; nonfat yogurt or nonfat sour cream for dips; applesauce to replace at least half of the oil, margarine, or butter in a quick bread recipe; or almonds instead of fried onion rings to top a casserole. Subtle changes such as these can improve the nutrition without compromising the taste. Happy Holidays to You and Your Family!

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

SENIOR SENSE Stress and Food As the holiday season gets busy, people eat even when they are not really hungry. If you find yourself eating as a response to emotions or stress, try this: Write down what you are eating, how it tastes, and how hungry you are. If you find the food is not all that tasty and you are not really hungry, you may be eating because of stress. With time, you can begin to recognize the difference between hunger and emotional triggers. For many people, physical activity can replace eating to deal with stress.

FEATURED RECIPE Basic Vegetable Soup How about this quick recipe from the Cent$ible Nutrition Cookbook when you are short on time? Ingredients:

Directions:

• 4 ½ cups chicken or vegetable broth

1. In large saucepan, mix broth, onion, basil, oregano, bay leaf, and pepper.

• ½ cup onion, chopped • ½ teaspoon dried basil, crushed • ½ teaspoon dried oregano, crushed • 1 bay leaf • ¼ teaspoon pepper • 1 10-ounce package frozen mixed vegetables (2 cups) • 1 16-ounce can tomatoes, chopped

2. Stir in mixed vegetables, but not tomatoes. 3. Bring to boil; reduce heat. Cover and simmer 6 to 8 minutes or until vegetables are tender crisp. Discard bay leaf. 4. Stir in undrained tomatoes. Heat through. Serve hot. Makes 8 servings.

Cent$ible Nutrition Cookbook • www.eatright.org, • Physical Activity & Public Health Guidelines, American Heart Association, American College of

Sports Medicine, www.acsm.org (2007) • “Vary your veggies”, The Healthy Family Guidebook, • Loving Your Family Feeding Their Future, United States Department of Agriculture

Colorful Vegetables for the Holidays and Everyday

PHYSICAL ACTIVITY The Gift of Health The American College of Sports Medicine and the American Heart Association have updated physical activity guidelines for healthy adults and are an update from the 1995 recommendations.

As you make grocery lists for the holidays and throughout the year, remember that eating a variety of different colored vegetables provides the most vitamins and minerals, including potassium, fiber, folate (folic acid), vitamin A, vitamin C, and vitamin E. MyPyramid lists subgroups of vegetables: dark green, orange, starchy, dry beans and peas, and other vegetables. Dark green vegetables include broccoli and spinach. Carrots, pumpkin, and sweet potatoes are from the orange group, while corn and green peas are starchy vegetables. Black, garbanzo, and pinto beans are included in the dry beans and peas. Examples of other vegetables include cabbage, green beans, and tomatoes. Enjoy the challenge of mixing up your vegetable colors each day.

 Do moderately intense activity 30 minutes a day, 5 days a week; or  Do vigorously intense activity 20 minutes a day, 3 days a week; and  Do 8 to 10 strength-training exercises, 8 to 12 repetitions of each exercise twice a week Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

Kids’ Korner Kiwi Bowl How about dishing up some kiwi for your child’s holiday party? Rinse each kiwi well and slice in half. Provide spoons, so

each child can scoop out of their own “kiwi bowl.” Add a slice of strawberry for a red and green holiday look.

“I have learned how to do some cooking. I don’t dump 3 cans together and hope to get it right anymore. The cookbook is very helpful. I’ve saved money by sticking to my list.” — CNP client

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

• Lander

332.1030

• Riverton

857.3660

Goshen Hot Springs Johnson Laramie Lincoln

532.2436 864.3421 684.7522 633.4383

• Afton

885.3132

• Kemmerer

877.2091

Natrona Niobrara

235.9400 334.3534

Park Platte Sheridan Sublette Sweetwater Teton Uinta Washakie Weston

527.8560 322.3667 674.2980 367.4380 352.6775 733.3087 783.0579 347.4567 746.3531

Wind River Reservation • Main office

332.1030

• Ft. Washakie

332.0470

• Arapahoe

856.4998

• Ethete

332.2581

Web site: www.uwyo.edu/centsible

Department 3354 1000 E. University Ave Laramie, WY 82071 877-356-6675 en español 307-766-5375 1-877-219-4646 (toll free within Wyoming)

Cent$ible Nutrition Program

Family & Consumer Sciences

Cooperative Extension Service