CNP Newsletters 2008 (English) by Cent$ible Nutrition Program

January 2008

Vol. 11, No. 1

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Fruit & Veggies: Affordable Snacks Fruits and vegetables make great snacks, yet many Americans think they are too expensive. Fruits and vegetables are actually very affordable according to a study that figured an annual, national retail price per pound for 69 fruits and 85 vegetables. More than half of the fruits and vegetables were estimated to cost 25 cents or less per ½-cup serving. Eighty-six percent of the vegetables and 78 percent of the fruits cost less than 50 cents per ½-cup serving—that’s 127 different ways to eat fruits and vegetables for less than the price of a 3-ounce candy bar!

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

1-877-219-4646

Snacking Beyond the Cookie Jar Whether it is your kids running in the door after school or you having a hankering for something in the middle of the afternoon, snacks are in your thoughts! Snacks are an excellent time for additional nutrition if they are planned ahead and healthy choices are available. By including ingredients for snacks on your weekly grocery list, family members won’t be looking in the cookie jar or putting money in the vending machine. Encourage and offer healthy snacks, which usually include some carbohydrates and a little protein. For the greatest variety of nutrients, try to put whole grains, fruits, and vegetables into your snack-eating plan. Also, spacing meals three to four hours apart makes it easier to stay energized throughout the day, so an afternoon snack may be just the thing. Some healthy snack ideas include: • Whole-wheat crackers with peanut butter or cheese; • Carrot and pepper strips with low-fat salad dressing; • Any kind of fresh fruit from a banana to a kiwi or a slice of cantaloupe to a green apple with low-fat cheese; • Cherry tomatoes dipped in lowfat yogurt; • Beans warmed in a whole-wheat tortilla; • Orange sections and pretzel sticks; • A yogurt and fruit smoothie with graham crackers; • Cottage cheese with crushed pineapple; • Whole-grain cereal.

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 Calorie Substitutions Eating fruits and vegetables instead of higher-fat and higher-calorie foods may make it easier to control your weight. Here are some ideas to get you started: • Choose pieces of fresh, whole fruit instead of baked goods for a sweet snack. • Choose crunchy vegetables instead of chips. • Choose a fruit smoothie instead of a milkshake. • In casseroles, add vegetables like spaghetti squash in place of pasta. • Use roasted vegetables in place of meats in lasagna.

FEATURED RECIPE Awesome Baked Apples Apples make great snacks and can easily be added to salads, main dishes, and baked goods. Ingredients:

Directions:

• 4 medium cooking apples*

1. Preheat oven to 350° F. Spray or grease baking pan. • ½ cup raisins, dates, or mixed dried fruits 2. Core apples, leaving them whole; slice • 2 tablespoons brown sugar bottoms to sit level. Place apples on baking • ½ teaspoon cinnamon pan. • ¼ teaspoon nutmeg 3. Combine dried fruit, brown sugar, • 1/3 cup apple juice or water cinnamon, and nutmeg. Spoon into centers of apples. Add apple juice to dish. * Varieties include Granny Smith, Golden Delicious, McIntosh, and Rome Beauty 4. Bake for 60 to 75 minutes or until apples are tender, basting occasionally with the cooking liquid. Serve warm with vanilla yogurt or frozen yogurt, if desired. Makes 4 servings.

Cent$ible Nutrition Cookbook • www.eatright.org, • Reed, Jane, and Frazao, Elizabeth. “How Expensive Are Fruits and Vegetables Anyway?” Amber Waves, United States Department of Agriculture, September 2004

Balancing Your Calorie Budget

PHYSICAL ACTIVITY Staying Active During Cold Months Balancing food and physical activity can be especially hard in harsh weather. Don’t let the cold months of winter be an excuse to decrease physical activity.

The Dietary Guidelines for Americans advise each of us to maintain our weight within a healthy range. This means we should balance calories from foods and beverages with calories used by our bodies. Think of the calories you eat and the calories you burn as your own calorie budget. How do you want to “spend” your calories? If you want to lose weight, consume fewer calories than you burn each day. To gain weight, take in more calories than your body uses, but still keep moving! Your body stores most of the excess calories as fat. Just 100 extra calories each day can add up to 10 pounds in one year.

Once the weather turns cold, activities such as swimming, jogging, or biking are more difficult to do. Consider other activities such as these to stay active during cold winter months:  Walk at the local mall or grocery store.  Take the stairs whenever possible.  Don’t wait for spring to clean house. Wash the insides of your windows, vacuum or shampoo the carpet, and clean out your closets.  Rent an exercise video or DVD instead of a movie. Aim for a goal of 30 minutes of moderate activity most days of the week and you will be on your way to staying at a healthy weight throughout the winter season.

Kids’ Korner Fun, Do-It-Yourself Snacks For a fun change, have kids create their own salads by putting out small bowls of raisins, baby carrots,

cherry tomatoes, crunchy noodles and chopped fruit. They can also make wraps or tacos, loaded with beans, tomatoes, corn, cucumber, and avocado.

“I’m more aware of feeding my family fruits and vegetables. I use two cutting boards: one for meats, the other for fruits and veggies.” — 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

877.2091

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

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

February 2008

Vol. 11, No. 2

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Oh! Oranges!

Citrus fruit is now in its peak season, so it is a wonderful time to get a good deal on great sources of vitamin C. Grapefruits, tangerines, lemons, and oranges not only supply vitamin C, they also have ample amounts of folate, potassium, and dietary fiber, which are all heartprotective. What a deal! Besides that, citrus fruits brim with health-promoting plant substances like flavonoids with heart-healthy and anticancer qualities. So segment a grapefruit, peel a tangerine, or add orange slices to a salad for good taste and good health.

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

1-877-219-4646

Fats for a Healthy Heart Everyone needs fat in his or her diet, but not too much. Fat provides energy, supports cell growth, protects your organs, keeps your body warm, helps absorb some nutrients, and produces hormones. By being informed about fats, you can take steps to have a healthy heart. There are four different types of fats including saturated fats, trans fats, monounsaturated fats, and polyunsaturated fats. Each has a different chemical structure and physical properties. The less healthy fats, which are saturated and trans fats, are generally more solid at room temperature, like a stick of butter or a stick of margarine. Monounsaturated and polyunsaturated fats tend to be more liquid at room temperature, such as canola oil. Saturated and trans fats are not heart friendly. They raise bad cholesterol (LDL) levels in the blood and can cause heart disease and stroke. On the other hand, monounsaturated fats and polyunsaturated fats do not seem to raise bad cholesterol levels and are helpful when eaten in moderate amounts. In addition to choosing heart-healthy fats, remember that all fats are high in calories. So, balance the calories you eat with the calories you use. Overall, aim to eat more vegetables, fruits, whole-grains, lowfat dairy products, and lean meats. Doing so will help you to have a diet low in saturated and trans fat, and you will be on your way to a healthier heart!

SENIOR SENSE Veg Out for Your Heart Vegetables color our plates with vitamins, minerals, and antioxidants. Many are high in fiber so they can help lower bad cholesterol or LDL cholesterol levels. Eating vegetables is essential for lifelong well being. To get more vegetables into your daily menus: • Keep plenty of frozen vegetables in your freezer, ready to heat and serve. • Make vegetable soups. • Add broccoli or peas to a casserole or rice dish. Remember to store fruits and vegetables separately from meat products.

FEATURED RECIPE Ranch Hand Nachos For a lowfat meal, try these chipless nachos. Ingredients:

Directions:

• 1 pound small red potatoes, with skins, sliced

1. Coat potato slices with cooking oil spray for 3 seconds.

• Cooking oil spray

2. Bake in the oven at 450 F° for 25-30 minutes.

• 8 ounces extra lean ground turkey breast • ½ teaspoon chili powder •

l cup low-fat cheddar cheese, shredded

• 1 cup lettuce, shredded • 1 medium tomato, diced • ¾ cup cucumber, peeled and diced • 1 tablespoon cilantro, chopped • ¾ cup salsa, mild

3. Brown ground turkey breast with chili powder. 4. Remove potatoes from oven and turn off. 5. Place the potatoes on a small oven-safe platter or long dish. Top with cheese and turkey, put back in oven to melt, about 2 minutes. 6. Remove from oven and top with lettuce, tomato, cucumber, cilantro, and salsa. Serves 5.

Cent$ible Nutrition Cookbook • www.eatright.org, • www.fruitsandveggiesmorematters.org • Color Me Healthy Curriculum, North Carolina Cooperative Extension Service • www.webmd.com • www.americanheart.org

Heart Healthy Olive Oil

PHYSICAL ACTIVITY Move for Your Heart According to the American Heart Association, physical inactivity is a major risk factor for cardiovascular disease and many Americans are not physically active enough.

Research suggests olive oil is good for your heart. Since it is a monounsaturated fat, it can help lower LDL, or the “bad” blood cholesterol. Varieties include virgin, light and extra virgin. The difference is mostly in the flavor. Extra virgin is low in acid, resulting in a fruity flavor and aroma; small amounts can be used to enjoy the flavor. Virgin is more acidic and has a lighter flavor meaning more needs to be used to get the olive oil flavor. Light olive oil is lighter in color and flavor. Whichever you choose, remember they are all high in fat and calories, so use moderate amounts.

Swimming, cycling, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. Choose activities that are fun, not exhausting. By getting involved in a variety of activities that you can enjoy, physical activity will not seem boring or routine. Do low- to moderate-level activities, especially in the beginning. You can slowly increase the duration and intensity of your workout as you become fit. Over time, work up to being active on most days of the week for 30-60 minutes. Get your body moving for a healthy heart, whether activity is included in an exercise program or just part of your daily routine.

Kids’ Korner Go Healthy Challenge To learn more about improving your health, go to www.igohugo.org

on the web to do The Go Healthy Challenge. This kid-friendly site is sponsored by the American Heart Association and promotes a healthy lifestyle for children and their families.

“Planning ahead for a week was a very helpful lesson. Making menus and shopping lists is easy once you just sit down and do it.” — CNP client

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

March 2008

Vol. 11, No. 3

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Liquid Calories To decrease the amount of calories you get from beverages, stick with drinks that contain very few calories. Bottled waters fortified with vitamins, herbs or other “fitness-promoting substances” are getting a lot of attention. Do not think they are an “improvement on water.” The vitamins they contain do not substitute for a healthy diet. To jazz up your own glass of water, throw in a few slices of lemon, orange, or lime for a citrusy tang. Another great, low-cost option is unsweetened iced tea. If you want to eat better for less, please contact us for more information at:

Drink Up When reaching for something to drink, a good way to avoid excess calories is to quench your thirst first. Your body wants and needs water, so start by drinking a tall, cool glass of water. Then if you are still thirsty, switch to another beverage. By starting off with water, you are less likely to guzzle down a high-calorie drink. Researchers at Pennsylvania State University and other clinical centers have shown that beverages are not good at satisfying hunger, so we do not always notice the total amount of calories we are consuming. As a nation, we get over 20 percent of our daily calories from drinks. These same studies also show that when we drink more of a highcalorie beverage we continue to eat just as much as we would normally. The overall result is that our caloric intake increases. Coffee drinks and iced coffees are popular drinks but can be tricky when it comes to calories. If you make them yourself, and enjoy them unsweetened or with a small amount of lowfat milk, they are lowfat, low-calorie beverages. However, the iced and coffee drinks at coffee shops or in bottles can be loaded with fat and calories. Just remember that the healthiest, cheapest, and most plentiful beverage choice is clean, cool water.

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.

SENIOR SENSE The Importance of Water Your body depends on the life-sustaining nutrients in food. Your body needs fats, carbohydrates, protein, vitamins, minerals, and—of course—water. Up to 75 percent of your body is made up of water. Water helps the body digest food and transport nutrients. Take care of yourself by drinking plenty of water each day. If you have trouble remembering to drink water, do not just rely on thirst. Fill a bottle or pitcher every morning and see how much you drink throughout the day.

FEATURED RECIPE Make A Great Smoothie Enjoy making a delicious smoothie by following this recipe from the Cent$ible Nutrition Cookbook. Add some of these ingredients to your grocery list each week! Select ingredients from the lists below and place in blender with ice. Mix, pour and enjoy. If a blender is not available, use a re-sealable plastic bag and crushed ice. Fruit Fresh, frozen or canned (about 1 cup) bananas pineapples mangoes strawberries kiwi cantaloupe blueberries nectarines tangerines applesauce

peaches raspberries cherries oranges apples papayas apricots honey dew melon fruit cocktail

Milk and Yogurt Select nonfat and lowfat options (about 1 cup) milk chocolate milk plain yogurt flavored yogurt buttermilk evaporated skim milk buttermilk nonfat dry milk soy milk (non-dairy option)

Extras Add small amounts to thicken and add flavor ice cubes honey fruit nectar maple syrup fruit juice vanilla frozen yogurt instant pudding mix

tofu nuts peanut butter nutmeg cinnamon

One idea to get you started: 1 peach, peeled and chopped; ¾ cup lowfat milk; ¼ cup lowfat vanilla yogurt; ¾ teaspoon vanilla; 4 ice cubes Cent$ible Nutrition Cookbook • Healthiest Summer Drinks, e.Newsletter (2007) • www.fruitsandveggiesmorematters.org • www.aicr.org

What to Drink?

PHYSICAL ACTIVITY Proper Hydration and Physical Activity

There are many drink options available today, especially in the sports drink category. If you are highly active for hours at a time playing volleyball or swimming laps, sports drinks help meet your caloric needs and may improve your performance. On the other hand, if you are getting a normal amount of physical activity, you do not need all of the extra calories from a sports drink. A glass or two (8 to 16 ounces) of water would be a healthier choice and will hydrate your body. So, if you use sports drinks, enjoy them, but in small amounts to keep your calorie level in balance.

Make sure you and your family get adequate amounts of water before, during, and after physical activity. Kids of all ages enjoy being active, so here are a few fun ways to get moving with your family. Hold a jump rope contest, a snowman building challenge, or take the dog for a brisk walk. Use colored chalk and let each person add to a sidewalk mural. Start a “100” walking club and see who will be first to walk 100 times up and down the stairs or around the block. Play a game like tag or kickball at a playground, the park, or in your backyard. On snowy days, turn up the radio and dance inside and on the warmer days, go roller-skating, ride bikes, or take a hike.

Kids’ Korner Frosty Orangeliciousness Add the color orange to your fruit and vegetable selections for the day with this snazzy recipe! • ½ cup nonfat vanilla ice cream • ½ cup orange juice • 1 orange, peeled and frozen • 1 teaspoon orange peel, grated (optional)

Place all ingredients in blender and enjoy! Serves: 1

“I am more aware of nutritional values of foods and the benefits of eating a variety of foods. I saved about $20 by drinking less soda pop and comparing prices.” — CNP client

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

April 2008

Vol. 11, No. 4

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Can You? There are hundreds of varieties of canned fruits and vegetables on supermarket shelves today. Many people wonder if these canned foods are as nutritious as fresh. According to research, the answer is often “yes.” Fruits and vegetables—canned or otherwise—have little or no total fat, trans or saturated fat. However, two nutrients to watch out for in many canned fruits and vegetables are sugar and sodium. When possible, look for labels that say “no added salt,” and “canned in water” or “canned in light syrup.” So go ahead, grab the can opener and enjoy a wide variety of fruits and vegetables.

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

1-877-219-4646

What is the scoop on fats? When writing your grocery list for the week, go easy on foods containing trans and saturated fats. Both of these fats are heart unhealthy. They tend to raise bad (LDL) cholesterol and lower good (HDL) cholesterol. Trans fats are created during processing when liquid vegetable oils are made more solid. Companies use trans fats because they last a long time, are easy to use, and are inexpensive to produce. Baked goods, like cakes, crackers, cookies, pies, and other foods made with shortening and hard margarines often are high in trans fats. Potato chips, corn chips, and some types of popcorn also can contain high levels. Most foods with “partially hydrogenated oils” in their ingredient list probably contain some level of trans fat. You may notice packages that advertise zero trans fat on their labels. Actually, these products may contain trans fat if the level is less than 0.5 grams per serving. So, if you eat more than one serving, you may be consuming more trans fat than you realize. Double check the label for “partially hydrogenated oil” to keep track of your trans fat intake. Saturated fats are found in high-fat dairy products (like cheese, whole milk, cream, butter, and regular ice cream), fatty meats (like steak), processed meats (like bacon), and poultry skin. Tropical oils like palm and coconut oils are also high in saturated fat. One easy way to reduce your intake of trans and saturated fats is to use oils like olive, canola, and peanut in cooking, baking, and salads. These are high in heart healthy monounsaturated fats.

SENIOR SENSE Aging Nutrients As we age, our calorie needs decrease, but our nutrient needs remain the same. Protein, calcium, vitamins, iron, folate, zinc and water are of special concern for older adults. Therefore, choose foods from all of the food groups to get a variety of nutrients, including fruits, vegetables, whole-grains, low-fat dairy products and lean meats. Also, choose healthful oils, like olive or canola oil, in place of saturated and trans fats.

FEATURED RECIPE Chicken Pasta Salad How about a scrumptious salad for lunch? Ingredients:

Directions:

• 2 cups cooked small seashell pasta (about 1 cup uncooked)

1. Cook pasta according to package directions, drain.

• 1 ½ cups cooked chicken

2. Combine first nine ingredients in a large bowl. (If you do not have all 9 ingredients, select 4 or 5 and double the amounts.)

• 1 cup diced bell pepper (red or green or a combination) • 1 cup shredded yellow squash (about 1 medium squash) • ½ cup sliced carrots • ½ cup sliced green onion • ½ cup canned corn kernels (drained) • ½ cup frozen peas (thawed) • 1 can (15 ounces) black beans (rinsed and drained)

3. Toss gently with salad dressing (lowfat or fat-free ranch dressing may be substituted for Italian). 4. Chill for several hours to blend flavors. Serves 7.

• ½ cup low-fat or fat-free Italian dressing

www.eatright.org • Color Me Healthy Curriculum, North Carolina Cooperative Extension Service • www.americanheart.org • Durham, Sharon. “Best Ways to Clean Kitchen Sponges,” United States Department of Agriculture, April 23, 2007 • Dietary Guidelines for Americans, 2005 and 2000

Sponges Soak Up More Than Water

PHYSICAL ACTIVITY Defining Health What does being healthy mean to you? Perhaps you think it means you have a trim body, you have the energy to run a marathon, or you can fit into your favorite pair of jeans. “Health” is a broad term that includes physical, emotional, and mental well-being. Smart eating and active living are fundamental to health. When you are healthy you have:

Along with avoiding cross contamination, you can reduce the bacteria in your kitchen by cleaning one of the dirtiest places: your kitchen sponge. Damp sponges are breeding grounds for diseasecausing bacteria. Throw them out when they become dirty or smelly. If you like to keep your sponge longer, rinse it and then microwave it on “high” for about two minutes or run it through a cycle in your dishwasher. If you microwave the sponge, it has to be wet because a dry sponge can cause a fire. Be careful removing the sponge because it will be very hot.

 energy to complete important daily tasks and to be active;  the ability to deal positively with the emotional ups and downs of everyday life;  reduced risk for many health problems, such as heart disease, cancer, diabetes and osteoporosis; and  an opportunity to look and feel your best.

Kids’ K orner Play Every Day Instead of renting a video, use the money you would have spent to buy an inexpensive activity toy that can be used again and again. For example, you could

purchase a Frisbee, jump rope, ball, or sidewalk chalk.

“I am saving about $40 a month by reading labels and comparing brands. I have learned that my overall health is a result of the foods I eat and how active I am.” — CNP client

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

May 2008

Vol. 11, No. 5

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Farmers’ Markets Shopping at a farmers’ market allows you to find products you cannot find anywhere else. They are great places to buy more locally grown vegetables and fruits. Below are tips to keep in mind when shopping at a farmers’ market: •

Go early for the best selection.

•

Pack your purchases carefully so you don’t crush anything.

•

Take perishables home right away.

•

For food safety, bring your own bags from home. Bring separate bags for raw and cooked foods or for meat, poultry or fish.

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

A Colorful Diet Eating fruits and vegetables in a variety of colors—red, dark green, yellow, blue, purple, white and orange—provides the greatest range of nutrients. Involve your kids by coloring the shopping list to then filling the shopping cart with a rainbow of fruits and vegetables. Ready to add color to your table? Here’s a sample grocery list to get you started: dark, leafy greens (spinach, romaine lettuce, other dark green lettuce); red strawberries; yellow peppers; sweet potatoes; mushrooms; and eggplant. For good nutrition, all forms of fruits and vegetables matter—fresh, frozen, canned, dried and 100% juice. Enjoy all of the varieties of colors of fruits and vegetables in your food selections throughout the day for a healthy body. For example, you can wake up to fruit by drinking juice or adding fresh or dried fruit to cereal, pancakes, or yogurt. Omelets are tasty with crisp vegetables like onions or peppers. Use grated vegetables, like zucchini or carrots in lasagna, meatloaf, or pasta dishes. To sandwiches add sliced pineapple, apple, pepper, or tomato. Get wild with vegetable toppings on your pizza from chopped broccoli to red and green bell pepper strips.

SENIOR SENSE Fitting in Fiber If you find it hard to add more fiber to your diet, here are a few ideas. Read the food label to find foods with more fiber. By eating breakfast you can include a fiber-rich cereal, whole-bran muffin, or whole-wheat waffles. Also, try cooking and eating brown rice and dried beans. Eat more fruits and vegetables, especially with the skin on. Remember, as you increase fiber in your diet, you want to increase the water you drink.

FEATURED RECIPE Grilled Fruit with Strawberry Dip Just for fun, try grilling some fruit! Ingredients:

Directions:

• 8 ounces part-skim ricotta cheese

1. In a blender, sealable plastic bag, or mixing bowl mix cheese, strawberries, yogurt and ginger until smooth. Refrigerate the dip for 2 hours before grilling the fruit.

• 8 strawberries, stems removed and halved • 2 Tablespoon plain nonfat yogurt • ¼ teaspoon dried, ground ginger • 4 peaches, pits removed and halved • 8 chunks pineapple • 4 plums, nectarines or papaya, pits removed and halved • ¼ cup balsamic vinegar • 2 teaspoons sugar Note: You will also need 8 skewers.

2. When you are ready to grill the fruit, thread pieces of prepared fruit onto the skewers. 3. Mix the vinegar and sugar together. 4. Grill the fruit until it is lightly browned, turning often and brushing with the vinegar mixture during grilling. 5. Serve grilled fruit with yogurt dip on the side. Makes 8 servings.

www.eatright.org • American Institute for Cancer Research Health-e-Recipe (2007) www.aicr.org • www.fruitsandveggiesmorematters.org • Nutrition and Your Child, Children’s Nutrition Research Center (2004), Baylor College of Medicine

Salad Bar Sense

PHYSICAL ACTIVITY Fitting in Physical Activity Sometimes it may seem difficult to fit 30 minutes of physical activity into your life every day, but it can be done. Even with a busy lifestyle, there are ways to be more active:

Salads can be healthy, but some add-ons can greatly increase calories and fat. Croutons, bacon bits, nuts, and full-fat dressings can quickly make a salad bar plate have more than 1,000 calories. Pace yourself at a salad bar by checking the choices before you start down the line. Make greens the main part of your salad and add brightly colored fruits and vegetables. Broccoli, peppers, beets, carrots, beans, and fruit add fiber, nutrients and phytochemicals. Go easy on added meats or cheeses. Choose lowfat or nonfat dressing. By watching your portions and choices, you can create a filling meal or side dish that is also tasty and healthful.

 Get up 30 minutes earlier in the morning and go for a brisk walk to start your day or enjoy an evening walk with your spouse or a friend.  Wash your car yourself rather than going through the drive-through car wash.  Take up gardening. While you are at it, try growing fresh vegetables and herbs!  Use your push mower rather than using a riding lawnmower or having someone else do it.  Play with your kids, grandchildren, and pets.

Kids’ K orner Fun with Veggies Make eating veggies enjoyable and easy for kids. Cut up pieces of vegetables for them to make a “smiley face” on their mashed potatoes or provide an edible spoon, such as a stalk of celery to scoop up thick soup, stew, or chili.

“I’m trying to feed my husband and myself better food – more fruits and vegetables. I wash the fruits and vegetables now before we eat them. I wash my hands more, too.” — CNP client

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

Summer 2008

Vol. 11, No. 6

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Take a Road Map to the Grocery Store Are the rising costs of food making your grocery bill way beyond your budget? Are you an impulse shopper who brings home foods you do not use, need, or actually eat? Next time you go grocery shopping, plan ahead. Make a “road map”—or rather a shopping list—and stick to the items on the list. Be aware of food displays that try to influence you to buy items not on your list. Enjoy the extra change in your pocket when you avoid impulse shopping.

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

1-877-219-4646

Food Travels To add interest and appeal to meals, try foods from other places. For example, Mexican food provides a variety of spices and unique flavors and can include loads of vegetables, beans, lean meat, fish, and a variety of grains. Steer clear of fried foods or those with lots of cheese and sour cream. Choose dishes with grilled meat, fish, or shredded spicy chicken; rice and black beans; enchilada sauce; shredded lettuce; onions; corn or wheat tortillas; picante sauce; or jicama with lime juice. Some Mexican dishes to try are fajitas, enchiladas, burritos, tamales, tortilla soup, or arroz con pollo (chicken with rice). If your taste buds reach across the ocean for Italian food, select dishes that are grilled or with lightly cooked onions, peppers, mushrooms, olives, red sauces, herbs, spices, crushed tomatoes, spinach, and whole-grain pastas. Some fun Italian choices are mozzarella cheese, tomato, and basil salad; minestrone; or fish with fresh vegetables. Chinese food offers different cooking styles, ingredients, and flavors of China’s many regions, from Canton to Szechwan. With rice, noodles, and vegetables, Chinese food is an excellent source of many nutrients and a great option in a healthful eating plan. Watch out for fat and sodium when eating Chinese food. Avoid fried foods; instead go for the grilled, steamed, and roasted dishes. Have a good time discovering new places without even leaving your own kitchen.

SENIOR SENSE Health from the Mediterranean Traditional Mediterranean eating may reduce your risk of heart disease, some cancers, and Alzheimer’s disease. This type of eating emphasizes fruits, vegetables, whole grains, legumes, nuts, fish, poultry, yogurt, cheese, and olive oil with little fried foods or cream sauces. Herbs, lemon, and vinegars are used to intensify flavors while keeping the food low in calories. Just about everyone can benefit from eating more fruits, vegetables, and legumes and cooking with healthy oils such as olive and canola oil.

FEATURED RECIPE Refried Beans Olé! Add some Mexican flavor to your next meal or snack with these recipes from the Cent$ible Nutrition Cookbook! Ingredients:

Directions:

• 2 tablespoons canola oil

1. Heat oil in skillet on medium.

• 1 cup diced onion

2. Lightly cook onion, garlic, and salt in oil until onions are tender.

• 1 clove garlic, minced • 1 teaspoon salt • 3 cups cooked pinto beans

3. While onions are cooking, mash beans. 4. Add beans to pan and cook, stirring constantly until the beans are hot. Add small amount of water if needed to achieve desired consistency. Makes 6 servings.

Refried Bean Dip To 2 cups refried beans, add l cup salsa, 2 teaspoons fajita or taco seasoning, 3 cup lowfat sour cream or yogurt, and pepper to taste. Mix all ingredients together until blended. Zelman, Kathleen M. MPH, RD, LD “How the Italian people manage to stay slim in the land of pizza and pasta,” www.webmd.com • Nutrition Cookbook • Recipes & Snack Ideas, www.3aday.org, (2007) • www.fruitsandveggiesmorematters.org • www.eatright.org •

Cent$ible

Japanese Food, Anyone?

PHYSICAL ACTIVITY Traveling Through Your Kitchen Have you ever thought of food preparation as a physical activity?

When you think of Japanexe food, do you think only of rice, fish, and vegetables? Actually, we can learn a lot from the Japanese. They have many healthy eating habits and present food in an attractive manner. Japanese food is usually low in fat and calories and generally includes rice, noodles, fish, soy foods, and vegetables. Fish provides hearthealthy omega-3 fatty acids, while the soy foods have potentially cancerprotective properties. You may want to try using chopsticks to help you eat more slowly. Finally, remember to enjoy food and family table time, which is one of the several Japanese dietary guidelines.

Chefs are in constant motion from chopping to stirring or whisking to lifting—not to mention scrubbing. Food preparation involves a lot of physical motion. It certainly takes more energy, muscle, and movement to cook than to pop a prepared meal into the microwave or push on the gas pedal at a drive-up restaurant. To add activity to your day, knead a batch of homemade bread dough, whip egg whites, or mash potatoes. These cooking tasks are great for your arm and shoulder muscles. Add some weight-bearing activity by walking to a farmers’ market or grocery store and carrying your produce home or even picking your own fruits and vegetables from gardens where they are grown. Enjoy the opportunities you have each day to move, even in the kitchen.

Kids’ K orner Cooling Off With Frozen Fruits For a summer treat that is just the right size for little hands and perfect to pop into little mouths, freeze fresh strawberries, grapes, raspberries, or blueberries for long-lasting fun. You and your children can experiment to find your

favorite frozen treat. Maybe it will be banana slices! Be sure your child is old enough to handle this snack without choking or cut the fruit into smaller pieces before freezing.

“I’ve learned to eat healthier by reading labels. I’ve saved money by buying store brands instead of name brands and making foods from scratch from the cookbook instead of buying the ready to heat and eat.” — 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

877.2091

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

September 2008

Vol. 11, No. 7

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Benefits of Healthy Eating The benefits of healthy eating will save you money in terms of lifelong, better health. Day-to-day food decisions affect your health now and in the future. Consider the true value of fruits and vegetables when making your weekly shopping list. •

•

Buy seasonal produce. It will cost less and be more flavorful. Fall is a great time to purchase turnips, beets, and other root vegetables. Try different colored fruits or vegetables each week. This will add a variety of tastes, textures and nutrients—and you may find a new favorite.

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

1-877-219-4646

Veg Out with Root Vegetables Root vegetables, such as beets, carrots, turnips, rutabagas, parsnips, potatoes, and sweet potatoes can add color, flavor, nutrition, and variety to any meal. One of the most common ways to use root vegetables is simply to put them in with a roast. A yummy combination is carrots, onions, potatoes, and parsnips or turnips with beef or wild game. Potatoes, one of America’s favorite root vegetables, are not only fat- and cholesterol-free, they are also great sources of vitamin C and potassium. The skin adds a significant amount of vitamins, minerals, and fiber. Potatoes can share the spotlight with beef, chicken or fish, or star as an easy meatless meal. For a bit of a twist, try a Mexican potato also known as jicama. This large root vegetable has a sweet, nutty flavor that can be enjoyed raw or cooked after peeling. Try it fresh, steamed, baked, or broiled. It contains vitamin C and potassium. Rutabagas are another tasty way to increase your vegetable variety. They are related to turnips, but are larger, denser, and sweeter. They have an irregular shape with tan skin and a dark purple band at the top. So “dig” into new vegetable recipes and enjoy the sweet, earthy flavors of root vegetables this fall.

SENIOR SENSE Phytochemicals: Your Friend in Health

Phytochemicals, which are plant compounds found in fruits and vegetables, are helpful for your lifelong health. Scientists are looking at these compounds in blueberries, strawberries, and spinach to see how they may affect memory. Other phytochemicals can help prevent macular degeneration, the most common cause of blindness in people over the age of 50. Spinach, kiwi, and broccoli may help preserve memory and prevent vision problems. So, keep eating lots of fruits and vegetables!

FEATURED RECIPE Hamburger Vegetable Soup Ingredients:

Directions:

• 12 ounces lean ground beef

1. Brown ground beef in large pan. Drain.

• 1 16-ounce can kidney beans

2. Add the remaining ingredients. Bring to a boil and cook 15 to 20 minutes, until vegetables are tender. Add water as needed.

• 1 20-ounce bag frozen vegetables, or • 3 cups of any vegetable, such as potatoes, carrots, turnips or other root vegetables cut into small pieces

Makes 8 servings.

• 3 beef bouillon cubes • 1 8-ounce can tomato sauce • 6 cups water Variation: Add 1 to 2 tablespoons dry minced onion and 2 unpeeled, diced potatoes.

Cent$ible Nutrition Cookbook • www.panen.psu.edu/snap • www.eatright.org • http://aicr.convio.net

Yam or Sweet Potato?

PHYSICAL ACTIVITY Child’s Play

The sweet potatoes that most of us are familiar with have a darkish red or orange skin and orange flesh. Although you can find root vegetables labeled “yams” in the produce section of most grocery stores, these are not true yams but a different type of sweet potato. (True yams are most common in Africa and Latin America.) Sweet potatoes are rich in vitamins A and C, potassium, and fiber. They can be baked whole with the peel or peeled, cut into strips, and oven fried with a little oil. Make mashed sweet potatoes by simmering them whole with the skins on until tender. Cool until you can handle them. Slip the skins off and mash with a small amount of brown sugar and, if you like, a little nutmeg.

When was the last time you played tag or shot a few hoops? Child’s play is, of course, important to children but it can also help adults. By playing with your children or the neighborhood kids you can get the benefits of extra activity into your day. Depending on everyone’s abilities, you and the children can walk, run, skip, turn, jump and twist. The children can learn to cooperate, share, and develop their body-mind connection. All of you may sleep better, learn positive ways to release stress, and increase your chances of having a healthy weight. Make it a point to fit child’s play into your day for yourself and your family. Play in the backyard, at a local park, or at a school playground. Part of the fun can be in the adventure of finding new activities and places to play.

Kids’ K orner Plan for a Garden If you did not happen to plant a garden this year consider letting your children plant one next spring. They will enjoy deciding what to plant and of course picking the ripe produce. This may inspire them to try new fruits and vegetables.

If you are not sure which plants and varieties grow best in your area, check with your local county extension office.

“I have learned how to use the food I have in my pantry to make great meals for less. I never realized how important it is to keep foods separate and to use different cutting boards for meat and vegetables until these classes.” — CNP participant For more information about the Cent$ible Nutrition Program and how to participate in classes, please call the state office at 1.877.219.4646, or en Español at 1.877.356.6675, or your local Cent$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

For information on how to apply for food stamps call 1.800.457.3659. This material was funded by USDA’s Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, in Wyoming call 800-457-3659 or contact your local social services office. In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3272 (voice) or (202)720-6382 (TTY). USDA is an equal opportunity provider and employer.

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

October 2008

Vol. 11, No. 8

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Pump It Up With Pumpkins A trip to a pumpkin patch is a fall tradition and can be fun for the entire family. Pumpkins can also be used to “pump up” your intake of fiber, vitamin A, and potassium. With fresh pumpkins now in season and specials on canned varieties, pumpkins can be an economical food choice. Try blending canned or cooked fresh pumpkin with nonfat milk, lowfat vanilla yogurt, a dash of cinnamon and a few ice cubes for a yummy pumpkin smoothie. For another new twist, add pumpkin to pancake batter. By cooking mashed pumpkin with chicken broth, evaporated skim milk, nutmeg, onion, and other spices you can make a tasty pumpkin soup. Add a little peanut butter for an extra rich taste.

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

1-877-219-4646

Cooking on the Wild Side Many people have never experienced the flavor of game meat. For those who are willing to try something on the wild side, the options are numerous, including elk, deer, antelope, moose, or even bison. This fall, if possible, allow your cooking skills and taste buds to sample wild game cooking. Generally, wild game meat is less tender than domestic animals because wild animals are more active and their meat has less fat. The advantage of this is that game meat generally has fewer calories and less fat but is still high in protein. For the juiciest and most tender game meat, braise it: First, brown it and then cook it slowly in a tightly covered pan with a small amount of water. Marinating the meat and tenderizing it can help break up the connective tissue and complement the flavor. Using a meat thermometer is the only way to be sure that meats have reached a proper internal temperature. For game meats to be safe, internal temperatures must be 160°F which is high enough to kill any harmful microorganism or parasites. In some situations, meat changes color before a safe temperature is reached. So, do not use a change in color as a sign that the meat is safe to eat. Go ahead and take a walk on the wild side and try game meats for a new adventure this fall!

SENIOR SENSE Eating on the Wild Side

If you are interested in increasing your choices of “wild dishes,” you may want to add some fish. Recent research analyzing fish-eating patterns of more than 800 men and women ages 65 to 94 years looked at the rates at which they developed Alzheimer’s disease within several years. Those who ate at least one fish meal per week were significantly less likely to develop Alzheimer’s than those who never ate fish.

FEATURED RECIPE Pumpkin Bran Muffins These muffins are tasty and healthy and can help you save money because you prepare them yourself rather than buying them from the store. Ingredients:

Directions:

• 1 cup all-purpose flour

1. Grease muffin tins or line tins with muffin papers.

• 1 cup brown sugar •

1/3 cup whole-wheat flour

• ¼ cup wheat bran • ¾ teaspoon baking soda • ½ teaspoon ground cinnamon • ¼ teaspoon ground allspice • ¼ teaspoon ground nutmeg • ¼ teaspoon ground cloves • ¼ teaspoon salt • 1 16-ounce can solid pack pumpkin • 3 eggs • 2 tablespoons molasses

2. Mix all-purpose flour and brown sugar. Stir in whole-wheat flour, wheat bran, baking soda and seasonings. 3. In a separate bowl, combine pumpkin, eggs and molasses. Stir into flour mixture. 4. Pour into 12 muffin cups, no more than 2/3 full. Bake at 375°F for 20-25 minutes. Makes 12 servings.

Cent$ible Nutrition Cookbook • Liess, Donna, Dining on the Wild Side-Cooking Game, Colorado State University • www.eatright.org

Chronic Wasting Disease

PHYSICAL ACTIVITY Enjoy the Great Outdoors with Your Family

Chronic Wasting Disease (CWD) is a naturally occurring disease sometimes found in deer, elk, and other related species. CWD causes fatal brain disorders that can affect humans and animals. Infected meat cannot be made safe through cooking or chemical treatments. Currently, there is no evidence that CWD can be passed from animals to humans. However, it is recommended that animals known to be infected with CWD not be fed to humans or other animals. Deer harvested in CWD areas known to have confirmed cases of CWD should be tested and positive carcasses should be properly discarded. Contact the Wyoming Game and Fish Department for more information at 307-777-4600, or call your local county Cooperative Extension Office. County phone numbers are listed on the back of this newsletter.

Fall is a wonderful time of the year to enjoy the outdoors. Include your children when you go for a hike, swim, or walk through a pumpkin patch. Check out different kinds of wildlife by spotting antelope and rabbits or trying out your fishing poles. Since inactivity is a concern for many children as well as adults, family physical activity is important. Kids who do not get the opportunity to be active can develop unhealthy habits that can last a lifetime. By being active, they increase their bone density and decrease their risk for certain diseases, maintain a healthy weight, and they are more likely to learn to enjoy activity all their life. If your family has been sedentary, start slowly with ten minutes of physical activity several times a week and then increase the time and frequency.

Kids’ K orner Hunting for Jerky For a tasty, lowfat, high protein snack have your children try jerky. Many jerky products are available in quantity or single serving packages. Or, you can enjoy the “hunt” of making your own jerky. To get recipes for jerky that are tasty and safe, please contact your

local county Cooperative Extension Office. Phone numbers can be found on the back page of this newsletter.

A CNP participant, looking forward to the food safety lesson, said: “I thought my kitchen was pretty safe until I was reading in the cookbook about wild game and realized I should not be thawing my meat on the counter.” For more information about the Cent$ible Nutrition Program and how to participate in classes, please call the state office at 1.877.219.4646, or en Español at 1.877.356.6675, or your local Cent$ible Nutrition Educator in your county: Albany 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

For information on how to apply for supplemental nutrition assistance, please call 1.800.457.3659. This material was funded by USDA’s Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, in Wyoming call 800-457-3659 or contact your local social services office. In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3272 (voice) or (202)720-6382 (TTY). USDA is an equal opportunity provider and employer.

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 2008

Vol. 11, No. 9

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Mix It Up To save time and money while increasing your intake of whole grains, try out the Cent$ible Nutrition Master Mix with a recipe inside this newsletter. Master Mix • 4 cups unsifted, enriched flour • 3 ¾ cups unsifted, whole-wheat flour • ¼ cup baking powder • 3 tablespoons sugar • 1 tablespoon iodized salt • 1 3 cups nonfat dry milk powder • 1 cup canola oil 1. In a large bowl, combine flours, baking powder, sugar, salt, and dry milk. 2. Drizzle oil over dry mixture; cut in with pastry blender, fork and fingers until it resembles coarse cornmeal. 3. Store in covered container in refrigerator. Yield: Approximately 10 cups. Keeps about 3 months in refrigerator.

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

1-877-219-4646

Whole Foods for A Healthier You Whole foods are foods in their natural state with all of their vitamins, minerals, and other nutrients intact. Whole foods have not been processed or are processed very little. For example, an apple is a whole food and flavored applesauce cups are a processed food. Because you are eating all of a food’s nutrients, eating whole foods has many benefits. Whole foods can help keep your immune system strong and help protect you from disease. Research has shown that a diet high in healthy whole foods such as fruits, vegetables, and whole grains are associated with a reduced risk for cardiovascular disease, cancer, and diabetes. When foods are processed, many healthy nutrients may be removed. For example, when a potato is made into a potato chip many changes occur. The potato is peeled, losing fiber and iron with the skin. Then it is rinsed, washing away vitamin C and several minerals. It is sliced, washed again, and fried. This destroys B vitamins while adding fat. Finally it is salted, flavored, and colored, sometimes artificially. The original baked potato provides greater health benefits than potato chips! As you consider eating more whole foods rather than processed foods, you will notice more whole foods are located around the perimeter of the grocery store and the highly processed products are on the middle aisles.

SENIOR SENSE Wanted: Walnuts!

Although high in calories, walnuts are nutrient-rich whole foods. They contain a lot of alpha-linolenic acid. This omega-3 fatty acid may help reduce the risk of heart disease, stroke, and high blood pressure. Try small servings of this tasty whole food in a heart healthy trail mix or add chopped walnuts to a yogurt parfait for some added crunch.

FEATURED RECIPE Master Mix Recipes Use the Master Mix recipe on the cover of this newsletter to make the following recipes. There are even more Master Mix recipes in the Cent$ible Nutrition Cookbook.

Muffins

Pancakes

Ingredients:

3 cups + 2 tablespoons Master Mix

• 2 cups Master Mix

3 tablespoons sugar

• 1 ¼ cups water or lowfat milk

1 egg, beaten

• 1 egg, beaten

1 cup water Directions: 1. Combine Master Mix and sugar. Blend egg and water; add to mix. Stir gently just until dry ingredients are moistened. Mixture should be lumpy.

Directions: 1. Combine all ingredients, stirring just enough to moisten dry ingredients.

2. Fill well-greased muffin pans l full.

2. Drop by spoonfuls onto a hot nonstick or greased griddle or fry pan. Turn when bubbles appear on the surface of the cakes. Cook until well-browned.

3. Bake at 400°F for 20 minutes.

Makes 12 to 16 pancakes.

Makes 12 muffins. Cent$ible Nutrition Cookbook • www.walnuts.org • www.eatright.org • www.webmd.com • www.nih.gov

“Fast Thaw” to Keep Meat Safe

PHYSICAL ACTIVITY Variety, Balance, and Moderation Regular physical activity is just as important to a healthy lifestyle as a well balanced diet. The themes of variety, balance, and moderation are important for both smart eating and physical activities.

Do you ever find yourself in a pinch because you have forgotten to take something out of the freezer for supper and you need to defrost something fast? Use the “fast-thaw” method! To quickly defrost meat, fish, or poultry in the microwave, remove the store wrap, put the item in a microwave-safe dish and defrost. After thawing,be sure to wash the microwave with hot soapy water and sanitize. Or, to “fast-thaw” without a microwave, put the meat, fish or poultry in a water-tight plastic bag and immerse in cold water and change the water every 30 minutes. Cook fastthawed meat immediately. Never leave meat on the countertop to thaw!

By participating in a variety of activities you can enjoy moving different muscles. Try power walking for your heart and leg muscles, scooping snow for your arm and back muscles, and sit-ups for abdominal muscles. Balancing your activities provides more benefits. Select activities that build cardiovascular endurance, muscular strength, and flexibility. Moderation includes moving enough to keep fit without overdoing it. At least 30 minutes of moderate physical activity on most days of the week is a great idea. By practicing variety, balance, and moderation in your physical fitness routine and your eating habits you will be on your way to a beautiful you on the inside and outside.

Kids’ K orner Bracing for Whole Foods Hard and crunchy foods can damage braces but that does not mean you should give up on whole foods like fruits and vegetables. Instead, try softer foods like a ripe peach, banana, or cucumber bites. All foods can fit into a healthful

eating plan with a few adjustments if you wear braces.

A CNP Participant says he is taking daily walks and has learned to read labels. He now prepares food from scratch and does not buy prepackaged food. This is saving him over $80 per month and he is able to put money aside for the holidays.

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

December 2008

Vol. 11, No. 10

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Create Your Own Snack Packs By building your snacks around healthy foods rather than relying on processed prepackaged snack foods, you can make better choices for your body, your pocketbook, and the environment. Choosing whole food snacks instead of processed foods helps you eat more fiber and less sugar, fat, and sodium. Here are a few ideas to get you started:

Greening Up In the Kitchen In order to take care of our environment there are several simple changes we can make. The following list offers a few suggestions.  Bring your own cloth bags to the grocery store. This way you will not need to use any of the store’s plastic or paper bags. Some stores may also give you some money back.  Run your dishwasher only when it is full.  Go grocery shopping when you have other errands to run to decrease the amount of fuel you use. Save your grocery trip for last after your other errands to keep food safe.  Plant your own garden.  Purchase only the amount of fresh food that you will eat. It may be helpful to consider buying more frozen foods, since they will not quickly spoil.

•

half an apple with 2 teaspoons of peanut butter

 Cut back on paper plates, plastic utensils, and paper napkins. Use real dishes and cloth napkins.

•

an orange and a few dry roasted nuts (2 ounce)

•

half of a small avocado

 Reduce the amount of fast food, soft drinks, and processed snacks you eat. Get out of your car and into your kitchen for nutrient-rich, home-cooked meals.

•

4-6 ounces of lowfat yogurt with fresh or frozen berries

•

homemade snack mix using whole-grain cereals

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

1-877-219-4646

 Use quick cooking methods like stir frying and microwaving.  Keep the oven door shut while baking to avoid heat loss.  Participate in your community’s recycling program.  Buy food products in larger sizes if you know you will use them in a reasonable amount of time.  Pack lunches in reusable totes and package individual items in washable containers.

SENIOR SENSE Be Your Own Food Processor

One simple way to live in a more environmentally friendly way is to be your own food processor. You can make your own preserves, baking mixes, salsas and chutneys. Cooking from scratch can save you money and be good for your body. The Cent$ible Nutrition Cookbook has recipes for various mixes including the Master Meat Sauce used to make spaghetti, chili, or taco soup. Start by trying the Vegetable Master Mix in the following section.

FEATURED RECIPE Vegetable Master Mix Ingredients:

Ideas:

• 2 small zucchini

Use 2 to 1 cup of Vegetable Master Mix in the following suggestions throughout the week:

• 1 green bell pepper • 1 red bell pepper • 1 large onion

Breakfast:

• 3 carrots

• Lightly cook vegetables in a little canola oil and add scrambled eggs

• 3 stalks of celery • 1 small yellow squash You may alter the vegetables based on prices and your tastes. Directions: 1. Chop all of the vegetables into about 2-inch pieces. 2. Store in a resealable bag in the refrigerator.

• Finely chop the vegetables and mix with lowfat soft cream cheese and salt and pepper. Spread on bagel or toast. Lunches and Dinners: • Lightly cook vegetables and add to any soup, stew, sloppy joe mix, spaghetti sauce, or tacos. • Add fresh vegetables to any salad. • Lightly cook vegetables and add rice, barley, pasta, or another grain to make a pilaf.

Cent$ible Nutrition Cookbook • www.brighthub.com • www.eatright.org • www.thedailygreen.com • Sue Arambel, creator of Vegetable Master Mix • Institute for Agriculture and Trade Policy’s Smart Plastics Guide

Going Green with Green Foods

PHYSICAL ACTIVITY How Physically Fit Are You? One of the goals of physical activity is to become more physically fit. Fitness can be measured with special equipment but that can cost a lot of money. Instead, you can measure changes in your fitness with a simple self-test. Start by walking a specific distance, for example, around your block or to a particular point down your road if you live in the country. Walk briskly. Measure and record the time it takes you to walk that distance. Keep that number handy.

Going green in the kitchen can also mean adding more green foods to your grocery list. How about avocados? They may be found round or pear-shaped. The skin may be thick or thin, green or black, as well as smooth or rough. When an avocado is ripe it will be soft, but not squishy.

Try to be physically active at least 30 minutes total every day. Do your self-test weekly and see if you can walk farther in the same amount of time. Record how much farther you walk. Over time, if you are not walking farther more quickly, increase your daily activity above 30 minutes and move a little faster.

Avocados have a rich, buttery taste that goes well with salsa, soups, salads, or steaks.

Have fun making easy, earth friendly changes with your children. To get started, use refillable bottles instead of disposable water bottles. Save money and reduce trash going into landfills.

Once avocadoes are cut, they will discolor rapidly. Add them near the end of food preparation with a touch of lemon or lime juice to prevent discoloration.

You can become more physically fit!

Kids’ K orner Keep Water Handy Safety notes: When using refillable bottles, wash with warm, soapy water between uses. Purchase plastic bottles with a recycle number of 1, 2, 4, or 5 (inside the triangle on the bottom) as these are not likely to contain BPA (bisphenol A). Experts disagree about the potential risk of BPA, but #1, #2, #4, and #5 plastics (and #7 if labeled “PLA” or “compostable”) may be safest, especially for use by children.

“My parents were great fans of everything I have shared from classes. My father did not know anything about the 2-hour rule and the other food safety violations in our house. We are washing our cans and can openers every use. We have also stopped thawing meats on the counter.” ~ Cent$ible Nutrition Participant For more information about the Cent$ible Nutrition Program and how to participate in classes, please call the state office at 1.877.219.4646, or en Español at 1.877.356.6675, or your local Cent$ible Nutrition Educator in your county: Albany 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