CNP Newsletters 2010 (English) by Cent$ible Nutrition Program

January 2010

Vol. 13, No. 1

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Avoid Extra Trips

When you go to the grocery store to pick up one or two items, you may impulse shop and buy more than expected. The cost of these items and the extra gas can quickly put a dent in your food budget. Within a year you could easily spend a couple hundred extra dollars. When you have to get just one or two things, make a short list and stick to the list! Also, consider walking and both your body and pocketbook will benefit. If you want to eat better for less, please contact us for more information at:

1-877-219-4646

Keeping Track of Food Spending Are you making a New Year’s resolution about money? Many people misjudge how much they spend and are surprised to have high credit card bills and small amounts in saving accounts. Small expenses can quickly add up to big bills, especially groceries. To lower your grocery bill, start by looking at what you currently spend on food. List expenses in a small notebook or collect receipts in an envelope. Remember to include purchases from vending machines, snack stops, fast food restaurants and convenience stores. Cutting food costs begins with a plan. Create menu plans for a week or more. Make cooking meals at home a priority. Generally, food this is prepared by someone else costs more – usually a lot more. Make a list of groceries you need. At the store, stick to your list. Shop when you have time to compare prices and find the best deals. Do not shop when you are hungry, tired, or rushed. Less time in the supermarket can mean even more savings, since people often buy items on the spur of the moment. By limiting your time in the store, you will not make these purchases as much. Make a difference in the amount you spend on groceries, by being aware of what you are buying, noting the cost of those items, and recognizing how often you go shopping and how much time you spend in the store.

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

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 Just Your Size If you are cooking for one or two, make a plan to purchase only the amount of food you can eat. Ask a store employee in the produce or meat section to make a package smaller.

By purchasing just what you need, your grocery bill will be less and you will not be throwing away spoiled food.

FEATURED RECIPE Create Your Own Skillet Meal Save money using planned-over vegetables or meat with this recipe. Ingredients: Grains

Sauce

Protein Food

Vegetables

1 cup uncooked

1 can soup + 1½ 1 pound or 1½ cups milk or water cups cooked

2 cups canned, cooked, or raw

whole-wheat pasta, brown rice, bulgur

cream of potato, chicken, or mushroom; tomato, or onion soup

carrots, peas, corn, green beans, broccoli, spinach

chopped chicken or turkey, ground beef, tuna, eggs

Directions: 1. Wash hands with warm, soapy water. 2. Choose one food from each group. Stir together in skillet. 3. Season to taste with pepper, onion flakes, or garlic powder; add salt if needed. 4. Bring to boil. 5. Reduce heat to lowest setting. Cover pan and simmer 30-55 minutes, until pasta or rice is tender. Stir occasionally. 6. Stir in ¾ cup of cheese at the end.

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646

Frozen Milk? To save money on dairy foods, buy milk when it is on sale and freeze it. Yes, milk can be frozen. Pour a little of the milk out of the container before freezing so when it expands as it freezes it will not break the container. The frozen milk will need to be used within about a month. When you are ready to use the milk, thaw in the refrigerator. Shake well before using.

PHYSICAL ACTIVITY Movin’ into the New Year with Your Baby It is never too early to start being active with your baby. Help your child by playing simple games that use the senses, such as, peek-a-boo and pat-a-cake. Infants need to move and explore their environments. Infant seats, strollers, and swings have their place, but babies need numerous opportunities to be out of the seat or swing and learning about their surroundings. Start by putting a blanket on the floor. Encourage your child to move his or her arms, legs, hands, and feet. Active and healthy living habits start at a very young age.

Freezing milk may change its consistency, so start with one container to make sure you are satisfied with the results.

“I have learned to plan menus ahead of time, making use of what’s on hand—which makes a smaller shopping list. ”

~ Cent$ible Nutrition

Program graduate

References: www.umext.maine.edu • Cent$ible Nutrition Cookbook •www.eatright. org • www.webmd.com

FAMILY CORNER Is it a Playground? The many sights and sounds of a grocery store may look like a playground and be a bit overwhelming for young children. To make shopping more enjoyable, go when everyone is rested and has recently had a meal or snack. Involve the children in the shopping experience. For example, ask your child to pick five apples, find the can of peas, or point out the yellow box of cereal.

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307): Albany

721-2571

Goshen

532-2436

Park

527-8560

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

Main Office

332-2693

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Ft. Washakie

332-0470

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Arapahoe

856-4998

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Ethete

332-2581

Crook

283-1192

Afton

885-3132

Teton

733-3087

Kemmerer

828-4091

Uinta

783-0579

Fremont:

Wind River Indian Reservation:

Or call the state Cent$ible Nutrition Program office in Laramie at 1-877-219-4646.

Lander

332-2693

Natrona

235-9400

Washakie

347-4567

(En Espanol at: 1-877-356-6675)

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531

www.uwyo.edu/centsible

To learn how to eat better for less, please call Cent$ible Nutrition at 1-877-219-4646, or en Español at 1-877-356-6675, or visit the Cent$ible Nutrition web site at: www.uwyo.edu/centsible. 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

February 2010

Vol. 13, No. 2

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Roasted Vegetables

For a tasty, nutrientpacked, and inexpensive treat, try roasted vegetables. Roasting in the oven is an ideal way to cook vegetables. To prepare, wash and cut the vegetables into even-sized pieces and place in a baking dish. Carrots, beets, zucchini, sweet potatoes, green peppers, asparagus, and eggplant all work well for roasting. If you like, add a teaspoon or two of your favorite herbs such as thyme or rosemary. Drizzle with olive oil and bake at 375 degrees F. The vegetables are done when they can be easily pierced with a fork. If you want to eat better for less, please contact us for more information at:

Cutting Cholesterol Too much cholesterol in your blood can lead to heart disease and stroke. These are often caused by a buildup of cholesterol, plaque, and other fatty deposits in artery walls. You can do many things to improve your cholesterol levels, such as eating healthy foods, maintaining a healthy weight, and being physically active. Several foods can help lower cholesterol including oatmeal, walnuts, some types of fish, and olive oil. Oatmeal contains soluble fiber, which can help reduce LDL (low-density lipoprotein) or “bad” cholesterol. Soluble fiber can also be found in kidney and other dry beans, apples, pears, barley, and prunes. Walnuts, almonds, and other nuts can help reduce blood cholesterol and keep blood vessels healthy and elastic. Eating a small handful of nuts each day as part of a lowfat diet can provide this heart health benefit. Fatty types of fish have cholesterol-lowering benefits because of their high levels of omega-3 fatty acids. Try to eat fish at least twice a week. Salmon, albacore tuna, sardines, and lake trout are examples of fish with high levels of omega-3 fatty acids. Olive oil contains antioxidants that can help lower LDL or “bad” cholesterol, without reducing HDL (high-density lipoprotein), or “good” cholesterol. Consider using olive oil in salad dressings or to roast or pan-cook vegetables.

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

SENIOR SENSE What is Cholesterol? Cholesterol is a waxy, fat-like substance made by the liver and found in foods from animal sources. It serves vital functions, such as maintaining healthy cell walls.

with palm or coconut oil, or hydrogenated vegetable oils.

Some people’s bodies make too much cholesterol caused by eating too much saturated fat. Most saturated fat is found in animal-based foods and foods made

FEATURED RECIPE Oatmeal Bread Enjoy some tasty “cholesterol lowering” bread. Ingredients:

Directions:

• 2 cups hot water

1. Wash hands with warm, soapy water.

• ¼ cup brown sugar

2. Pour hot water over sugar, oil, salt, and oats. Stir.

• 2 tablespoons canola oil • 1 teaspoon salt • 2 cups rolled oats • ½ cup lukewarm water • 1 package dry yeast (or 2 ¼ tsp) • 2 cups whole wheat flour

3. Add walnuts, if using. 4. Soften yeast in lukewarm water and add to oatmeal mixture. 5. Add 2 cups whole wheat flour and beat until smooth.

• 2 ¼ cups flour

6. Add enough remaining flour to form a soft dough. Knead.

• ¼ cups chopped walnuts (optional)

7. Let dough rise until doubled. 8. Shape into two loaves and put into greased loaf pans. Let rise again. 9. Bake at 375°F for 35 minutes. Makes 2 loaves. Tip: If you use yeast frequently, purchase yeast in a jar or in bulk.

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646

Storing Nuts: Not Just for Squirrels For cooking and baking or for healthy snack choices, keep a variety of nuts on hand. Nuts have a high fat content, so they can go rancid fairly quickly Rancid nuts have a rank smell or taste and should not be eaten. For longest use, store nutes in sealed plastic or glass containers in the refrigerator or freezer. Fresh nuts will keep for about four months in the refrigerator and eight months in the freezer. You may not know how fresh nuts are when you buy them. Check the sell-by or use-by dates or purchase them at busy stores where nuts are frequently sold.

References: www.americanheart.org • www. answers.yahoo.com • www. healthycooking.suite101.com • www. MayoClinic.com • www.umext.maine. edu • www.WebMd.com

PHYSICAL ACTIVITY Get Going for Good Cholesterol Exercise can help raise HDL or “good” cholesterol. Making physical activity a priority in your life and including it on a regular basis may improve your cholesterol. Experts recommend a combination of three forms of exercise to get the most benefit. Use aerobics to get your heart rate up, strength training to build muscle, and stretching to keep you limber. By using a variety of exercises you can switch between aerobic and strength training. When you decide to walk, run, swim, bike, or lift weights, you are working towards improving your cholesterol level and helping your heart!

“I know what the extra fat and calories will do, so I am reading labels and making better choices. I am washing my hands often. ”

~ Cent$ible Nutrition Program graduate

FAMILY CORNER Do You Know Someone with High Cholesterol? High cholesterol can be passed from one generation to the next. This inherited genetic condition, hypercholesterolemia, can result in high LDL, or “bad” cholesterol levels. Since there are usually no signs or symptoms of high cholesterol, it is important to have your cholesterol checked. Also, remember to plan heart-healthy menus, exercise regularly, and get health check-ups. Finally, work toward maintaining a healthy weight, and reduce other risk behaviors like smoking or overconsumption of alcohol.

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307): Albany

721-2571

Goshen

532-2436

Park

527-8560

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

Main Office

332-2693

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Ft. Washakie

332-0470

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Arapahoe

856-4998

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Ethete

332-2581

Crook

283-1192

Afton

885-3132

Teton

733-3087

Kemmerer

828-4091

Uinta

783-0579

Fremont:

Wind River Indian Reservation:

Or call the state Cent$ible Nutrition Program office in Laramie at 1-877-219-4646.

Lander

332-2693

Natrona

235-9400

Washakie

347-4567

(En Espanol at: 1-877-356-6675)

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531

www.uwyo.edu/centsible

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 2010

Vol. 13, No. 3

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Brown Sugar Blues

Pulling a rock-hard bag of brown sugar from your pantry can put a damper on your cooking or baking. Brown sugar hardens because it loses moisture. Your microwave can help restore the moisture and soften the sugar. Place the sugar in a microwave-safe container and loosely cover with a damp white paper towel. Set the microwave on high and check every 30 seconds. The brown sugar will be very hot, so be careful. By softening the brown sugar, you can save yourself from throwing it away and wasting money. If you want to eat better for less, please contact us for more information at:

Cleaning the Kitchen Cupboard Is it time to spring clean your pantry? As you scan your pantry shelves, look to see if ingredients are stored in tightly covered containers. Pantry storage should be room temperature or cooler. Read product labels for the recommended “use by” dates. Starting with dry ingredients, baking powder and soda are best used within 12 to 18 months or before the date on the package. White flour is best used within 6 to 12 months. For longer storage, keep flour in the refrigerator or freezer in an airtight container. Because the wheat germ in whole-wheat flour contains oil, which can become rancid at room temperature, use whole-wheat flour within a couple of months. For best results, ground spices and herbs are best used within 1 year, and whole spices, within 2 years. Smell herbs and spices occasionally to see if they still smell fresh and pleasant. Avoid smelling pepper or chili powder. Both shortening and oil become rancid if stored too long so follow the “use by” dates on the packages. Oil will keep longer if stored in the refrigerator. White sugar can be stored safely for long periods, but for best quality, it should be used within about 2 years. For maximum flavor of brown sugar, use it within 6 months. Good luck cleaning and organizing your pantry!

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

SENIOR SENSE Spring Clean Your Fridge Depending on your living arrangements, your next cleaning project may be your full-size or compact refrigerator. To begin, put perishable items in a cooler while cleaning the appliance. Check the expiration dates and discard anything moldy, outdated, or questionable.

To wash the inside, use a solution of ¼ cup baking soda to 1 quart of warm water.

FEATURED RECIPE Crunchy Salad As you create your menu plan, include this yummy salad. Ingredients:

Directions:

• 2 packages ramen noodles (chicken or pork flavor)

1. Wash hands with warm, soapy water.

• ½ head cabbage, shredded

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

• 1 apple, chopped

3. Mix well.

• 2 green onions, thinly sliced

4. Combine vinegar, oil, and sugar.

• ¼ cup vinegar

5. Add spice packets from ramen noodles to oil mixture and mix thoroughly.

• ¼ cup canola oil • 1 Tablespoon sugar

6. Add dressing to salad and toss. Serves 6. Variation: Add ¼ cup chopped roasted nuts or seeds (pecans, walnuts, almonds, peanuts, or sunflower seeds). To roast the nuts, place them in a pie plate and bake at 325° F for 5-10 minutes or until lightly toasted. Add 1 chopped cucumber in place of apple.

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646

Dirty Dishrags

PHYSICAL ACTIVITY

Do you get in a hurry and forget to change your dishrag? Dishrags become dirty from wiping kitchen surfaces, tools, and your own hands.

Preventing Injuries

Bacteria in a dishrag can multiply rapidly. A used dishrag might have 100 cells of bacteria that divide every 15 minutes. In 2 hours, that same dishrag can have 25,600 cells of bacteria! Each time the dirty dishrag is wiped across another surface, bacteria are spread. For a cleaner kitchen and safer food, change dishrags daily, wash your hands often, and sanitize countertops frequently.

References: www.webmd.com • www. creativehomemaking.com • www. mrscleanusa.com • www.lancaster.unl. edu • www.chsugar.com • www.kidscooking.suite.101.com

Although people may be concerned about getting injured when exercising, research shows physical activity is safe for almost everyone. The health benefits of physical activity outweigh the risks. To reduce injury, use proper gear and sports equipment, look for safe environments, follow rules and policies, and make sensible choices about when, where, and how to be active. Select physical activities appropriate to your fitness level. Increase physical activity gradually over time. If you have chronic health conditions or symptoms, consult a health care provider about the type and amount of activity best for you.

“I have learned about eating healthier and losing weight, preventing disease, and increasing my physical activity.”-

~ Cent$ible Nutrition Program graduate

FAMILY CORNER Everybody clean up, clean up Parents can teach their children responsibility by using simple clean-up tasks in the kitchen. Toddlers like to be included and can easily be encouraged to see cleaning chores as fun games. Of course, patience will be needed with accidents and spills. Including children in kitchen clean-up will help them become more self confident, gain new skills and enjoy spending quality time with their family.

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307): Albany

721-2571

Goshen

532-2436

Park

527-8560

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

Main Office

332-2693

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Ft. Washakie

332-0470

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Arapahoe

856-4998

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Ethete

332-2581

Crook

283-1192

Afton

885-3132

Teton

733-3087

Kemmerer

828-4091

Uinta

783-0579

Fremont:

Wind River Indian Reservation:

Or call the state Cent$ible Nutrition Program office in Laramie at 1-877-219-4646.

Lander

332-2693

Natrona

235-9400

Washakie

347-4567

(En Espanol at: 1-877-356-6675)

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531

www.uwyo.edu/centsible

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 2010

Vol. 13, No. 4

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Green Thumb Now is a great time to plant an herb garden. You can save money by growing your own rather than buying herbs. Picking herbs before preparing a meal is rewarding and many find it an enjoyable convenience. Popular herbs include basil, chives, mint, dill, and sage. If you are short on space, try a container garden which works well for many herbs. For information on planting an herb garden, check with your county Cooperative Extension Office.

Happening Herbs Whether you plant herbs or pick them up at the grocery store, they add wonderful flavor to meals without salt, fat, or sugar. Many herbs have antioxidants that may help prevent cancer and other diseases. Every herb has unique qualities. To understand more about an herb, take a clean leaf of the herb, smell the fragrance and then chew it. You do not even need to swallow it to taste the flavor! Or mix herb pieces with margarine or butter, let the mixture sit for an hour, and then spread it on a plain cracker and taste. As you sample different herbs, take notes, and then explore combining herbs to create new flavors. Herbs can delight and surprise you with their clean, sharp flavors. When using fresh herbs in a recipe, you generally use two to three times as much as you would of a dried herb. Finely chop or mince fresh herbs. The more cut surface is exposed, the more flavor will be released. Because the flavor of herbs is lost during extended cooking, add herbs to cooked soups and other hot dishes about 45 minutes before they are done. For cold foods such as dips, vegetables, and dressings, add herbs several hours before serving. Enjoy!

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

SENIOR SENSE Camping Out with the Grandkids When your grandkids spend the night, consider having an indoor camp out. Start the evening with an indoor picnic (check out the Herb Pizza recipe below) then bundle up and have an adventure “hiking” around the neighborhood.

Finally, the kids can sleep in a tent set up in your basement or spare room. You will create great memories and have a lot more fun than watching television.

FEATURED RECIPE Herb Pizza How about opening the family pizzeria tonight with Herb Pizza? Ingredients:

Directions:

• 1 package yeast

1. Wash hands with warm, soapy water.

• 1 teaspoon sugar

2. Stir together yeast, sugar, and warm water.

• 1 cup warm water • 2 ¼ cups flour • 1 teaspoon salt • 1 Tablespoon Italian seasoning or 2 Tablespoons finely chopped rosemary and thyme • 1 Tablespoon olive oil

3. Mix flour, salt, and herbs. Add yeast. 4. Add olive oil. 5. Place dough in lightly oiled bowl. Cover. Allow the dough to rise until doubled. 6. Roll into pizza crust shape on lightly floured surface. 7. Place on lightly oiled pizza stone or baking sheet, sprinkled with cornmeal. 8. Bake crust for 10 minutes at 425 °F. 9. Top with pizza sauce, your favorite toppings, and mozzarella cheese. 10. Bake for 15 minutes at 425 degrees F. Serves 4.

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646

Cleaning Herbs

PHYSICAL ACTIVITY

Buy herbs that are clean and fresh and not discolored or damaged. Wash herbs when ready to use by rinsing in running water. Gently shake off excess moisture and pat dry with a clean paper towel.

Enjoy the Fresh Air of Spring

Since the flavor and aroma of herbs deteriorates quickly, use them immediately. If you must store them for a short time, put them in a plastic bag with a few holes poked in it and place in the refrigerator. For many recipes, herbs can be chopped finely on a clean cutting board.

Enjoy spring by heading to the park with your family. Instead of sitting on a blanket, get moving! Ride bikes, feed the ducks, throw a Frisbee™, play a game of tag, or rent inline skates. Your dog or the neighbor’s dog will also appreciate the chance to go for a walk this spring. These “best friends” make an excellent exercise partners since they will never complain about exercising and can help you get and stay fit. Spring time is also the ideal time to sign up for swimming lessons or make plans to install a basketball hoop in your backyard.

FAMILY CORNER Family Favorites Try different herbs with various foods to find familyfavorite herb combinations and recipes. Here are some ideas to get you started: • Basil – pasta sauce, peas, zucchini • Chives – dips, potatoes, tomatoes

“We learned a lot about menus, planning ahead, using leftovers, making lists, and shopping wisely. ”

~ Cent$ible Nutrition

Program graduate

References: www.aicr.org • www.ohioline. ag.ohio-state.edu • www.lancaster. unl.edu/food • www.weightwatchers. com www.grandparents.com • www. cdkitchen.com

• Dill – carrots, cottage cheese, fish, green beans • Mint – fruit salad, peas, tea • Oregano – peppers, tomatoes • Rosemary – chicken, fish, lamb, pork, soups • Sage – poultry seasoning, stuffings • Thyme – eggs, summer squash, tomatoes • Winter savory – dried bean dishes, stews

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307): Albany

721-2571

Goshen

532-2436

Park

527-8560

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

Main Office

332-2693

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Ft. Washakie

332-0470

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Arapahoe

856-4998

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Ethete

332-2581

Crook

283-1192

Afton

885-3132

Teton

733-3087

Kemmerer

828-4091

Uinta

783-0579

Fremont:

Wind River Indian Reservation:

Or call the state Cent$ible Nutrition Program office in Laramie at 1-877-219-4646.

Lander

332-2693

Natrona

235-9400

Washakie

347-4567

(En Espanol at: 1-877-356-6675)

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531

www.uwyo.edu/centsible

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 2010

Vol. 13, No. 5

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Homemade Energy Snacks Whip up this yummy recipe from the Cent$ible Nutrition cookbook for added energy at your next workout. This recipe is an excellent low-cost alternative to store-bought energy bars. Peanut Butter Balls •

½ cup peanut butter

•

2½ tablespoons nonfat dry milk

•

2 Tablespoons raisins

•

2 Tablespoons honey*

•

¼ cup rice cereal

*Children under one year of age should not eat honey. 1. Wash hands with warm, soapy water. 2. Mix ingredients and form into balls. 3. Roll in powdered sugar or cinnamon sugar.

Climb Up MyPyramid MyPyramid shows how healthy eating and physical activity are inseparable. The graphic shows healthy options for food choices and encourages physical activity with a person walking up the pyramid. Along with making healthy food choices, adults need at least 30 minutes of moderate or vigorous physical activity on all or most days of the week. Examples of moderate physical activity include: walking briskly, hiking, gardening and yard work, dancing, bicycling or weight training. More vigorous activities include running or jogging, fast bicycling, swimming, aerobics or basketball. Not only does physical activity tone your body so you can wear your favorite jeans, it strengthens your muscles, keeps your bones strong, and plays a major part in weight management. Additionally, moving your body can reduce stress hormones in your body, resulting in a slower heart rate, relaxed blood vessels, and lower blood pressure. Move all day long. For instance, take a morning walk, play basketball in the afternoon, and go for a swim in the evening. Enjoy any opportunity to get moving!

Makes 15 balls.

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

SENIOR SENSE Preventing Disease with Physical Activity Research has shown that physical activity can slow or help prevent heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, arthritis, osteoporosis, and loss of muscle mass.

It can help ease some aspects of the aging process. Since physical activity strengthens muscles and joints, it can reduce the odds of having some aches and pains.

FEATURED RECIPE Three Bean Salad Include this zesty salad recipe from the Cent$ible Nutrition Cookbook in your weekly menu plan. It can be kept in the refrigerator and used for several meals. To obtain a cookbook, contact your local county Cooperative Extension Service office and ask about the Cent$ible Nutrition Program. Ingredients:

Directions:

• l cup vinegar

1. Wash hands with warm, soapy water.

• 2 Tablespoons sugar

2. Combine vinegar, sugar, and oil in a large bowl.

• ½ cup vegetable oil • 2 cups (16-ounce can) cut green beans

3. Drain beans.

• 2 cups (16-ounce can) cut wax beans

4. Add beans, onion, celery, salt, and pepper.

• 2 cups (16-ounce can) kidney beans

5. Refrigerate 24 hours.

• 1 medium onion, thinly sliced

Serves 16.

• 1 ½ cups celery, thinly sliced • 1 teaspoon salt

Keeps in refrigerator for 1 week.

• dash pepper

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646

Start at the Store to Keep Foods Safe Preventing food poisoning begins when you purchase groceries. At the store inspect products before putting them in your cart. For example, do not buy canned foods that are bulging or dented. Food packaging should not be damaged, torn, or open. Use plastic bags to separate meat, poultry, and fish, so drippings do not contaminate other foods. Check eggs to be sure they are not cracked. Select frozen foods last. If you live far from the store, use an ice chest to keep perishable foods cold. Once home, quickly store the groceries.

References: www.eatright.org • Cent$ible Nutrition Cookbook • www. americanheartassociation.com • www. mypyramid.gov • www.webmd.com

PHYSICAL ACTIVITY Summertime Sports for Kids Summertime sports will soon be in full swing. From swimming to golf or soccer to baseball, your child will probably have many options for fun ways to spend warm summer days. As your child chooses activities, let him or her decide what they enjoy. Every child is unique. Let children experiment with different physical activities to find what they really love doing. He or she will stick with it if they enjoy it. Be supportive. Everyone likes praise for a job well done. Celebrate all kinds of success, not just winning, and help your children and teenagers develop healthy self-images.

“After taking the CNP classes I am saving $50-$60 each month on groceries. I do this by comparing prices and buying what I need.”

~ Cent$ible Nutrition Program graduate

FAMILY CORNER Get Your Groove On: Exercise with Music Music makes movement more interesting, so turn on your favorite tunes and get active. According to research, music can help enhance endurance and decrease the influence of stress caused by fatigue which will increase the comfort level of doing the exercise. It does not matter what kind of music you listen to, so let each family member pick a favorite. As a family you can dance, shoot some hoops, or toss the football to the tunes.

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307): Albany

721-2571

Goshen

532-2436

Park

527-8560

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

Main Office

332-2693

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Ft. Washakie

332-0470

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Arapahoe

856-4998

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Ethete

332-2581

Crook

283-1192

Afton

885-3132

Teton

733-3087

Kemmerer

828-4091

Uinta

783-0579

Fremont:

Wind River Indian Reservation:

Or call the state Cent$ible Nutrition Program office in Laramie at 1-877-219-4646.

Lander

332-2693

Natrona

235-9400

Washakie

347-4567

(En Espanol at: 1-877-356-6675)

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531

www.uwyo.edu/centsible

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 2010

Vol. 13, No. 6

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Brew Your Own Tea Switching from highcalorie and “pricey” beverages to tea is a great way to save money. Brew your own and create a tasty alternative chock full of healthful antioxidants. If you have never tried tea or are not sure you like it, then consider sampling a few varieties. You are bound to find a flavor that takes your fancy. For a flavorful option, add a cup of orange juice to a pitcher of freshly brewed iced tea along with orange and lemon slices for a refreshing citrus flavor.

Tea Time Tea has been an important crop for thousands of years. A part of many cultural ceremonies, it helped create trade routes, and helped start a revolution. Drinking tea was forever changed when plantation owner, Richard Blechynden, decided to pour brewed tea over ice at the 1904 World’s Fair in St. Louis. The day was particularly hot and customers were not interested in the hot tea he was serving, so he poured the delicious beverage over ice. Since then, people from around the world have enjoyed both hot and iced tea. Varieties of tea include black, green, oolong, and white. They all come from the Camellia sinensis plant. The differences among types of tea depend on processing and oxidation. Oxidation occurs when tea leaves interact with oxygen. The longer they react, the darker it becomes. Just like fruit and vegetable plants, the Camellia sinensis plant contains phytochemicals. These are natural substances that research suggests benefit health by reducing the risk of cardiovascular disease and cancer. Tea has a wide array of potential health benefits in a tasty and convenient beverage, with zero calories unless sweetened with sugar or honey. This summer, when you are looking for a thirst quencher, skip the bottle of pop and reach for a glass of water or your tea pot.

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

SENIOR SENSE Stay Cool The warm summer months can be hazardous to your health. Be sure to take things slowly when the temperature is high. Do not overdo strenuous activities during hot

weather and plan indoor activities during the hottest part of the day. Sip on cool beverages throughout the day, and remember to wear sunscreen and a hat when you go outdoors.

FEATURED RECIPE Raspberry Oatmeal Scones Have friends over for a cup of hot tea or a refreshing cold iced tea with these tasty scones. Ingredients:

Directions:

• 1 egg

1. Wash hands with warm, soapy water.

• ½ cup lowfat buttermilk

2. Preheat oven to 400° F.

• 1l cup flour • 3 cup sugar • 13 cup old fashioned oats • 1 Tablespoon baking powder • ½ teaspoon baking soda • ½ teaspoon salt

3. Mix egg, buttermilk, and oil. 4. In large bowl mix flour, oats, sugar, baking powder, baking soda, salt, and nutmeg. 5. Mix dry and liquid ingredients together.

• ¼ teaspoon nutmeg

6. Add berries.

• ½ cup raspberries

7. Place small scoops of dough on oiled cookie sheet.

• 3 cup canola oil

Don’t have buttermilk? No problem! Stir 1½ teaspoons of lemon juice or vinegar into ½ cup milk and use in place of buttermilk in the recipe.

8. Bake for about 15 minutes until tops are golden. 9. Let scones cool before serving. Servings: 15 scones

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646

Summertime Food Safety

PHYSICAL ACTIVITY

It is the season for playing horse shoes, fishing, and enjoying picnics. When eating outdoors remember to continue to practice safe food handling.

Never underestimate the power of a ball when it comes to being physically active. Whether it is a giant beach ball or a brightly colored soccer ball, the whole family can enjoy chasing or throwing it around in the backyard ar at the park. A simple game can burn about 300 calories an hour.

Protect your family by washing hands. If safe drinking water is not available, take your own with biodegradable soap, liquid hand sanitizer, or disposable wipes. Keep hot foods hot and cold foods cold! Carry cold perishable food such as hamburger patties and chicken in an insulated cooler packed with plenty of ice. Be sure raw meat is wrapped securely to prevent juices from cross-contaminating ready-to-eat foods.

Have a Ball!

Children learn about different textures, weights, sizes, and colors when playing with balls. They can develop motor skills and learn to play alone or with others. Take pleasure in spending time with family and friends this summer by playing softball, basketball, football, golf or go bowling.

The Cent$ible Nutrition Program encourages menu planning. One CNP participant stated, “Rather than only buying food for one meal, I plan ahead and save money.”

FAMILY CORNER Fun at the Park When given the chance, pull over at a park for a meal with your family. Eating in the car can be messy and dangerous with one hand on the steering wheel and the other holding food. Set the food and a thermos of iced tea out on a picnic table or spread a blanket on the grass. After the meal, have a great time playing games at the park.

References: www.aicr.org • www.joythebaker. com • www.news-medical.net • www. cnn.com • www.webmd.com • www. associatedcontent.com

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307): Albany

721-2571

Goshen

532-2436

Park

527-8560

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

Main Office

332-2693

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Ft. Washakie

332-0470

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Arapahoe

856-4998

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Ethete

332-2581

Crook

283-1192

Afton

885-3132

Teton

733-3087

Kemmerer

828-4091

Uinta

783-0579

Fremont:

Wind River Indian Reservation:

Or call the state Cent$ible Nutrition Program office in Laramie at 1-877-219-4646.

Lander

332-2693

Natrona

235-9400

Washakie

347-4567

(En Espanol at: 1-877-356-6675)

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531

www.uwyo.edu/centsible

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 2010

Vol. 13, No. 7

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Go Bananas! Freezing bananas is a great way to save them before they get overripe. Peel and slice the bananas and freeze on a baking sheet. When frozen store in freezer bags. These will keep about 3 or 4 months. Use frozen bananas for a tasty smoothie, Master Mix Banana Bread or as a frozen treat. Bananas can also be frozen in their peels. Even though the peel will turn brown, they will hold their quality about 2 months. Getting the peeling off can be tricky so thaw for a short while before starting to peel. If you want to eat better for less, please contact us for more information at:

1-877-219-4646

Is Cent$ible Nutrition for You? Would you like to save on your grocery bill, learn how to plan and prepare healthy and delicious meals, and meet new people? Then Cent$ible Nutrition classes may be just for you. The program is free to individuals and families who qualify for assistance such as the Supplemental Nutrition Assistance Program (previously food stamps) or WIC benefits. For Cent$ible Nutrition a family of four making $40,800 per year ($3,400 per month) or less, or a single person with an annual income less than $20,000 ($1,670 per month) are eligible for our cooking classes. The Cent$ible Nutrition educator in your community can help you select lessons to meet your needs. Topics include meal planning, food safety and sanitation, food budgeting, and many opportunities to practice food preparation. You will also receive a cookbook, a computerized food intake analysis, and kitchen gadgets. You will meet new people as well. Many families who qualify for SNAP benefits do not receive them because they do not apply. If your family has four members and your gross monthly income is $3,400 or less, you might qualify for SNAP benefits up to $668 per month. If you live by yourself and your gross monthly income is $1,670 or less you might qualify for up to $200 per month. Communities also benefit when eligible families enroll in SNAP. Local school districts receive federal support to provide meals for those who qualify. SNAP participants are eligible for free or reduced lunches at school. To find out more about the Cent$ible Nutrition program, please call 1-877-0219-4646 or contact your local Cooperative Extension Service office. To learn more about SNAP, please call 1-800-457-3659.

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

SENIOR SENSE Cooking for One or Two Since many individuals shop, cook, and eat alone, Cent$ible Nutrition has created a program specific for this group of people. The program includes a new cookbook, Cooking for You or Two, which focuses on the needs of those cooking for just one or two people.

For more information about this free cookbook and cooking in small quantities, contact your Cent$ible Nutrition educator at your county Cooperative Extension Service Office.

FEATURED RECIPE Ice Cream Ingredients:

Directions:

• ¼ cup egg substitute (see Food Safety article)

1. Wash hands with warm, soapy water.

• ¼ cup + 2 tablespoons sugar • 1 ¼ cup lowfat milk • ½ teaspoon vanilla • 1 large banana, mashed • Rock salt • Crushed ice • 1 and 3 pound coffee cans with lids, cleaned very well • Duct tape

2. Beat egg substitute in the small coffee can. Add sugar, milk, and vanilla. Beat well. Stir in mashed banana. 3. Cover can with aluminum foil and put on lid. Place small can inside large can. Layer ice and salt around small can until full. Put lid on large can and securely duct tape shut. Roll can 10 to 15 minutes. 4. Carefully remove lids and stir frozen edges into center of ice cream. Replace foil, lids and duct tape; roll for 5 more minutes. Enjoy with fresh fruit in season! Serves 6.

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646

Being Safe with Homemade Ice Cream Every year homemade ice cream causes outbreaks of Salmonella infection. The ingredient usually responsible for the outbreaks is raw or undercooked eggs. You can enjoy homemade ice cream without the risk of Salmonella infection by substituting pasteurized egg product, egg substitute, or pasteurized shell eggs for regular eggs. Another option is to choose a recipe where the eggs are cooked. Additionally, make sure the dairy ingredients in the recipe, such as milk and cream, are pasteurized. Pasteurization is a heat process that destroys bacteria, but has almost no effect on the nutritional content. Remember these guidelines when making other foods with undercooked or raw eggs, such as Caesar salad dressing, mayonnaise, and eggnog.

References: Cent$ible Nutrition Cookbook • Cooking for You or Two Cookbook • www.fns.usda.gov • www. foodreference.com • www.webmd.com

PHYSICAL ACTIVITY Start School with Physical Activity With school starting, remind children of the fun and importance of being physically active. According to research, physical activity can improve school performance and decrease behavior problems. Because exercise boosts blood flow to the brain, children who are physically active are better prepared to focus on tasks and learn. Children can benefit from physical activity every day by being more confident in their mental, physical, and social abilities. The Centers for Disease Control and Prevention recommends all youth get 60 minutes of physical activity each day. All this, and it is fun, too!

“I’m saving $25 to $50 a month by choosing fresh foods on sale, making shopping lists, and comparing groceries..” ~ Cent$ible Nutrition Program graduate

FAMILY CORNER Back to School Backyard Party Consider inviting family, friends, and neighbors to a Back-to-School Backyard Party. Have your children help with brainstorming ideas and planning the party. Start with fun outdoor activities such as obstacle courses, relay races, and playing Frisbee. People of all ages can enjoy a hopscotch competition. Later, have everyone make their own ice cream with fresh fruit using the recipe found in this newsletter. And “roll in” to a new school year.

Cooperative Extension Service Family & Consumer Sciences

Cent$ible Nutrition Program

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) Web site: www.uwyo.edu/centsible

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, 09-2010 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.

332-2693

Natrona

235-9400

Washakie

347-3431

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531

Albany

721-2571

Goshen

532-2436

Park

527-8560

Wind River Indian Reservation:

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

856-4998

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Converse

358-2417

Lincoln:

Sweetwater

352-6775

(En Espanol at: 1-877-356-6675)

Crook

283-1192

Afton

885-3132

Teton

733-3087

www.uwyo.edu/centsible

Kemmerer

828-4091

Uinta

783-0579

Fremont:

Or call the state Cent$ible Nutrition Program office in Laramie at 1-877-219-4646.

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307):

October

Vol. 13, No. 8

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: What is on Sale? To save money on your grocery bill this week, take a few moments to read the flyer from your local grocery store. Pay special attention to the loss leader ads, which are usually the best bargains to get you into the store. Next, take a peek in your pantry, refrigerator, and freezer, and then make menu plans for the next week or two. By creating menus around what is on sale and what you already have, more cash will remain in your pocketbook.

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

1-877-219-4646

Switching Up Recipes for Health Altering recipes, controlling portion sizes, and making better food choices benefit your health. To make a recipe healthier, try lowering the fat, sugar, or salt and increase the fiber. Here are guidelines for altering recipes: Sugar can often be reduced by one third. For instance, if a recipe says one cup, try two-thirds cup. This works best with puddings and custards and with quick breads. Fat also can be reduced by one third in most recipes. If a recipe calls for six tablespoons, try using four. This works well in gravies, sauces, puddings, and quick breads. Salt can be reduced by at least half or in many recipes, can be replaced by using instead. Whole-wheat flour bran can easily be substituted for one quarter to one half of white flour. Skim milk can replace whole milk in most recipes. No matter what changes you try, start with a small batch and have fun inventing healthier recipes. Keep in mind that changing recipes is all about experimentation. By altering a recipe, the food may have different texture or taste. You will have to decide if you like this new product or if you want to try different changes. By creating tasty, healthier alternatives for everyday favorites, you can improve your family’s overall lifestyle and health.

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

SENIOR SENSE That Is Enough Many older family members and friends may eat less than you expect and not because they do not like the food. They may simply want smaller portions. Some seniors actually lose their appetite if there is too much food on their plate.

might choose. Many seniors have been through tough times and they dislike wasting any food by leaving it on their plate.

Seniors may not require or desire the amount of food that a younger person

FEATURED RECIPE Cranberry Sweet Potato Bread This tasty bread can add a creative twist to your menu planning. Notice the creative ingredients that decrease sugar, fat, and salt and increase fiber. Enjoy! Ingredients:

Directions:

• 2 eggs

1. Wash hands in warm, soapy water

• ¾ cup brown sugar • ¼ cup canola oil

2. Preheat oven to 350° F. Lightly coat a standard loaf pan with canola spray.

• 1 cup mashed sweet potato, fresh baked or canned without syrup

3. Combine eggs, sugar, oil, sweet potatoes, and extracts.

• 2 teaspoons vanilla • ½ teaspoon orange extract • 1 cup flour • ½ cup whole wheat flour • ½ teaspoon cinnamon • ¼ teaspoon nutmeg • ¼ teaspoon salt

4. In another bowl, stir together flours, spices, salt, and soda. Make a well in the center of the dry ingredients and add liquid mixture. Gently stir and add in cranberries. 5. Pour into loaf pan and bake 45-50 minutes or until tester comes out clean.

• 1 teaspoon baking soda • 1 cup chopped dried unsweetened cranberries

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646

Safe Kitchen

PHYSICAL ACTIVITY

Following safe food habits at home can help you and your family stay healthy. Begin with the kitchen. Keep surfaces sanitized and utensils clean. Use separate cloths for counter surfaces and washing dishes. Paper towels are best to sanitize kitchen surfaces. If using cloth towels, wash them very often in the hot cycle of the washing machine.

Switching Up Your Fitness Routine

Wash your hands thoroughly in warm, soapy water for at least 20 seconds. Lathering up with soap in warm water is effective in reducing bacteria. Dry your hands with a paper towel or clean hand towel.

Just as you can improve recipes by changing ingredients, you can improve your workouts by switching fitness routines. If you enjoy walking or running, consider going on a new route. Try a new park or neighborhood to spice things up and see new surroundings. Swimming, skating, or bicycling are other options to consider. Challenge yourself with a new level of fitness or goal. Perhaps you would like to walk or run in a local race. If you have already met a 5K challenge, consider trying a 10K run. If you usually do physical activity by yourself, think about inviting a friend or family member. Together you can enjoy new fitness adventures.

“Since taking Cent$ible Nutrition classes, I have become more active. I follow portion sizes and I am more aware of fat and calories.” ~ Cent$ible Nutrition Program graduate

FAMILY CORNER Making Portion Sizes a Math Problem Teach your children and yourself how to “eyeball” foods to recognize appropriate portions. According to the University of Wyoming Cooperative Extension Service:

 3 ounces of meat is equal to a deck of cards or the palm of a woman’s hand References: www.webmd.com • www.fcs. tamu.edu www.aces.edu • www. missourifamilies.org • www.agnews. tamu.edu • www.seniorjournal.com www.helpguide.com • www.eatright. org • http://ces.uwyo.edu/PUBS/ mp121_1.pdf

 ½ cup of pasta is about the size of a small computer mouse  1 ounce of cheese is the size of a thumb or C battery  A half cup of raw vegetables or fruit is the size of half a baseball. One cup is about the size of a large fist.

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307): Albany

721-2571

Goshen

532-2436

Park

527-8560

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

Main Office

332-2693

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Ft. Washakie

332-0470

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Arapahoe

856-4998

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Ethete

332-2581

Crook

283-1192

Afton

885-3132

Teton

733-3087

Kemmerer

828-4091

Uinta

783-0579

Fremont:

Wind River Indian Reservation:

Or call the state Cent$ible Nutrition Program office in Laramie at 1-877-219-4646.

Lander

332-2693

Natrona

235-9400

Washakie

347-4567

(En Espanol at: 1-877-356-6675)

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531

www.uwyo.edu/centsible

To learn how to eat better for less, please call Cent$ible Nutrition at 1-877-219-4646, or en Español at 1-877-356-6675, or visit the Cent$ible Nutrition web site at: www.uwyo.edu/centsible. 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, 09-2010 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 2010

Vol. 13, No. 9

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Thankful for Lower Prices The cost of a Thanksgiving meal can be overwhelming. While you may want to give your family a bountiful feast, you will need to budget and make wise decisions to keep food on the table for the rest of the month. As you make your grocery list, remember, this time of year food prices on some items can be a good deal If you have the storage space, consider buying an extra turkey if the price is right. It can be used for many soups and casseroles during the winter.

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

1-877-219-4646

Whoa! Slow Down with all of the Holiday Eating! The holidays bring opportunities to get together with friends and family. For about sixty days, however, many people overindulge in extra calories. To continue healthy eating habits this holiday season, consider following these ideas. Start each day with a healthy breakfast within two hours of waking. Skipping breakfast can make you tired, cranky, and may even lead to a headache. Later in the day you could get overly hungry and eat whatever cookie, fruitcake, or piece of pie is near. Slow down and appreciate the season. This goes for eating, too. At a party or family gathering, look over what foods are available and choose the ones you really like. There is no need to eat everything. You will appreciate the flavor and texture of foods by savoring them, especially your favorites. Have a healthy menu plan in place. A well-stocked pantry and refrigerator will make it easier to eat nutritiously and snack on fruits, vegetables, lean meats, whole grains, and low-fat dairy foods. Without a plan, all of the rich holiday foods can be very tempting and lead to overeating. Also, continue your physical activity routine to help relieve stress, burn calories, and maintain the activity habit. Make a plan, enjoy your family and friends, and choose healthy foods this holiday season.

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

SENIOR SENSE Special Times with Grand Friends Thanksgiving is a wonderful time to invite grandparents and special older friends to your home. If possible, send out fun invitations two weeks prior to Thanksgiving so everyone can make plans. Seniors really appreciate invitations.

If you would like others to prepare a simple dish, then offer ideas of what to bring on the invitation, such as an appetizer or fruit salad. Some people enjoy the chance to add their special homemade recipe to the meal.

FEATURED RECIPE Mini-Pecan Pies Satisfy your sweet tooth with a small tasty treat, rather than a whole piece of pie. Ingredients: Crust: • ¼ cup whole wheat flour • ¼ cup brown sugar • ½ cup chopped walnuts • 1 tablespoon cornstarch • 2 tablespoons margarine • ¼ teaspoon salt Filling: • ¾ cup pitted, chopped dates or raisins. • ¾ cup water • ¼ cup brown sugar • 2 tablespoons margarine • ¼ cup low-fat cream cheese • 1¼ teaspoons vanilla • ½ cup chopped pecans

Directions: 1. Wash hands with warm, soapy water. 2. Preheat oven to 350° F. Coat 24 minimuffin cups or 12 muffin cups with cooking spray. 3. Mix crust ingredients until mixture resembles cornmeal. Divide crust between muffin cups and press evenly. 4. Combine dates, water, brown sugar, and margarine in a small saucepan. Bring to a boil and cook, stirring frequently, until most of the liquid is gone. Let cool. Mix thoroughly. Add cream cheese and vanilla. Stir in pecans. Divide into muffin cups. 5. Bake 15 to 17 minutes until the crust is golden brown. Let cool in the pan for 10 minutes.

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646

Do Not Be a Turkey about Food Safety

PHYSICAL ACTIVITY

Enjoy cooking this holiday season and follow these helpful hints to keep your Thanksgiving dinner safe:

Along with preparing healthier recipes this holiday, add some new physical fitness activities. Thanksgiving does not have to be just about the big meal.

 Wash your hands with warm water and soap.  Make sure working surfaces, utensils, and plates are clean.  Use separate cutting boards for meats and for fruits and vegetables.

New Tradition

Take a family bike ride to admire the changing leaves. A walk in the cool, fresh fall air may be just the ticket. Start the day at the bowling alley. Later, instead of munching on food, play some card or board games. These activities can be great ways for family members of all ages and abilities to enjoy each other’s company. Whatever new activity tradition you try this year, let it be a fun time, so you can do it again next year.

 Avoid wiping your hands that have touched raw food on dish towels.  Store left-over foods, such as meat and dairy foods, within two hours after serving.

FAMILY CORNER Road Trip!

“My favorite part of the CNP Nutrition Class was getting to make and try new recipes in the cookbook.” ~

Cent$ible Nutrition Program graduate

References: www.about.com • www.eatingwell.com • www.fooddomain.msu.edu

If your Thanksgiving plans include traveling in a car, there are ways you can save money. Stock a cooler with plenty of homemade sandwiches, freshly washed fruits and vegetable sticks, and a jug of water. Include whole grain crackers or breads or oatmeal cookies. This will allow you to make better time on the road, eat healthier, and avoid spending money at convenience stores or fast food restaurants.

Cooperative Extension Service Family and Consumer Sciences

Cent$ible Nutrition Program

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) Web site: www.uwyo.edu/centsible

332-2693

Natrona

235-9400

Washakie

347-3431

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531

Albany

721-2571

Goshen

532-2436

Park

527-8560

Wind River Indian Reservation

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

856-4998

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Or call the state Cent$ible Nutrition Program office in Laramie at 1-877-219-4646.

Crook

283-1192

Afton

885-3132

Teton

733-3087

(En Espanol at: 1-877-356-6675)

Kemmerer

828-4091

Uinta

783-0579

www.uwyo.edu/centsible

Fremont:

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307):

December 2010

Vol. 13, No. 10

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Homemade Coupons When it comes to saving money during the holidays, one of the best places to start is gift giving. Create your own gift coupons. For example, make a coupon to help your friend clean her house, or your aunt may appreciate a coupon to shovel her walk. Homemade gifts and services are thoughtful and meaningful. With these and other ideas you can save money, get a little activity helping others, and spend time with friends and family.

Get Moving with Family Physical Fitness Activities Your entire family can benefit from an active lifestyle. Along with many health advantages, it is a great way to spend time together. Begin with a walk after supper. Children will enjoy turning the walk into a treasure hunt. Collect leaves, twigs, and rocks along the way. Seniors will enjoy visiting with the rest of the family during the walk. As a family, go to the swimming pool, a basketball court, the lake, a park, or even your own backyard. Play Frisbee, toss a football, make and fly a kite, or chase each other in a game of tag. Or, ride bicycles, roller blade, or skateboard. If you want to stay indoors, create a family dance competition. Look for physical activities right outside your front door, including gardening and home repairs. From mowing the lawn to raking, weeding, planting or shoveling snow, you can add movement to your day and get something done. In warmer weather, you can try a family car wash. Select activities that are right for you and your family. It will be up to the adults to keep it going. As family leaders, you set an example by encouraging family-friendly physical activity for everyone.

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

SENIOR SENSE Balance the Budget Our bodies have a budget, just like our checkbooks. As a person ages, he or she needs to continue to “spend” calories wisely by getting the most nutrition without “overspending.” Energy needs decline with age, so calorie intake must decrease or weight gain will occur.

Weight gain and obesity bring a greater risk of diabetes and other chronic diseases. To prevent unhealthy weight gain: stay active, eat slowly, choose plenty of fruits and vegetables, and watch less television.

FEATURED RECIPE Fresh Vegetable Tray with Cottage Cheese Vegetable Dip When it is your turn to bring a dish to a holiday event, make a bright and colorful vegetable tray. With a wide variety of choices, everyone will find something to munch. This is also a great way to introduce new vegetables to kids. Ingredients: Tray Ingredients:

Directions: 1. Wash hands with warm, soapy water.

• 1 cup celery sticks

2. Combine cottage cheese and dressing mix. Blend until smooth with a fork, whisk or in a blender.

• 1 cup cauliflower florets, separated

3. Chill the dip.

• 1 cup carrot sticks

• 1 cup broccoli florets, separated • 1 cup small tomatoes • 1 cup green pepper slices • 1 cup cucumber slices Dip Ingredients: • 12-ounce carton cream-style cottage cheese

4. Wash and cut vegetables. Add other vegetables as available (mushrooms, jicama, colored peppers such as red and yellow, or snap peas). 5. Arrange vegetables on a serving tray. 6. Serve vegetables with the dip.

• ½ package Ranch dressing mix

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646

When In Doubt, Throw It Out

PHYSICAL ACTIVITY

It is not safe to eat food, such as leftovers, that have accidently been left out on the counter for more than two hours.

Avoid letting your family become “glued” to screens. It can be very easy to send emails, play video games, watch favorite television shows, or shop on the computer for many hours each day. Instead, “get up and go” and set a good example for your children.

Bacteria grow and multiply quickly when they have nutrients (food), moisture, and favorable temperatures between 40 degrees and 140 degrees F. Food left at room temperature may smell and look fine, but if it has not been cooled within 2 hours, be safe and throw it out!

Monitoring Screen Time

Physical activity can help relieve stress, improve sleep, make bones and muscles stronger, and provide a fun way to connect with family and friends. Track how much time your family spends in front of a screen, compared to being physically active. This can help you change things to improve your family’s health. Set a schedule to limit screen time and plan for activities like playing outside, starting a new hobby, or learning a sport.

FAMILY CORNER “Let’s Move”

After acquiring new knowledge, a CNP participant said, “I’m trying to eat a better balanced breakfast in an attempt to stay awake in the afternoon.”

References: www.nhlbi.nih.gov • www.healthunit. org • Cent$ible Nutrition Cookbook • www.washingtonpost.com • www. letsmove.gov • www.fsis.usda.gov • Cooking for You or Two Cookbook

The “Let’s Move” program is supported by First Lady Michelle Obama. The program encourages physical activity for children, both in and out of school, and to simply join in the fun of being active. Studies show that children who believe they have the ability and skills to be physically active are more likely to be active. Help kids find what they can do and what they like to do. For more information, please check out the website: www.letsmove.gov.

Cooperative Extension Service Family and Consumer Sciences

Cent$ible Nutrition Program

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) Web site: www.uwyo.edu/centsible

332-2693

Natrona

235-9400

Washakie

347-3431

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531

Albany

721-2571

Goshen

532-2436

Park

527-8560

Wind River Indian Reservation

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

856-4998

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Or call the state Cent$ible Nutrition Program office in Laramie at 1-877-219-4646.

Crook

283-1192

Afton

885-3132

Teton

733-3087

(En Espanol at: 1-877-356-6675)

Kemmerer

828-4091

Uinta

783-0579

www.uwyo.edu/centsible

Fremont:

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307):