cnp newsletters 2003 (english)

January 2003 • Cooperative Extension Service •Department of Family & Consumer Sciences• University of Wyoming • Vol. 6, No. 1

nactivity is at the heart of the weight issue in America. We are workingmore hours than our parents and grandparents but spending fewer workhours engaged in physical labor or activities. When we do get home, wecollapse in front of the television.

There was a time when experts felt that to be of value, exercise neededto be vigorously aerobic for at least 20 minutes at a time, three or moredays per week. Recent studies have shown that fitness gains are similarwhen physical activity occurs in several short sessions. The current rec-ommendation for healthy adults is to include a total of at least 30 minutesof moderate physical activity on all, or most, days of the week.

For many of us, regular physical activity is about finding time to do it.Think of physical activity as recess and go to recess every day. Here aresome tips and ideas to help you find the time to be active and to keep itfun.

Let’s Get Moving!“Before theseclasses, Ineverthoughtabout how Iate over andabove therecommendedserving sizes.Now I amaware of howmuch I eat,and amfeeling somuchhealthier andhave moreenergy”.

Park County

Participant

Adapted from Colorado State University Cooperative Extension, www.ext.colostate.edu/pubs/columnnn/nn020114.html

Outside FunOutside FunOutside FunOutside FunOutside FunPlay with the kids or take the dog fora walk.Sneak in a brief walk before andafter work.Have a snowball throwing contest.

Turn on your music and dance whileyou clean.Keep a comfortable pair of walkingshoes in the car - for a spontaneouswalk!Pack a picnic lunch and walk to apeaceful place with family or friends.

Other Other Other Other Other ActivitiesActivitiesActivitiesActivitiesActivities

“Given what we know about thebenefits of physical activity, it

should be mandatory to get adoctor’s permission not to

exercise.” — Dr. P-O Astrand

Moving At WorkMoving At WorkMoving At WorkMoving At WorkMoving At Work☺ Take the stairs - even two flights of stairs

a day can do wonders.☺ Set the alarm on your computer and do

20 jumping-jacks every hour or two.☺ Choose a restaurant within walking

distance for lunch.

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Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Glen Whipple, Director, Cooperative ExtensionService, University of Wyoming, Laramie, Wyoming 82071.

Persons seeking admission, employment, or access to programs of the University of Wyoming shall be considered without regard to race, color, religion, sex, national origin, disability, age, political belief,veteran status, sexual orientation, and marital or familial status. Persons with disabilities who require alternative means for communication or program information (Braille, large print, audiotape, etc.)should contact their local UW CES Office. To file a complaint, write the UW Employment Practices/Affirmative Action Office, University of Wyoming, P.O. Box 3434, Laramie, Wyoming 82071-3434.

S E N I O R S E N S E You can quickly spot people who are

physically active every day. They look better,more energized and full of life. Regular physicalactivity helps prevent heart disease, helps controlcholesterol levels and diabetes, lowers the riskof certain cancers, and helps reduce anxiety anddepression. It also helps firm up your musclesand is a great stress reliever.

Finding pleasure in movement will improveyour physical and mental health and yourenjoyment of living.

Super sizing at your local fast food restaurant may seem like a great deal.But it’s a bad deal for your health. Super sized foods are often high in fatand sugar. To really save money, if you super size, share the food withyour whole family.

-Overweight childreneat 50% more dinnersin front of the TV thantheir normal weight peers.

-The more hours of TVwatched per day, the greaterthe chance of developing weightproblems.

-People who eat while watching TVtune out natural hunger and fullnesscues, which encourages overeating.

-Family mealtime is very important forchildren both nutritionally and adevelopmentally.

-Provide pleasurable family meal timeswithout distractions.

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A Cent$ible NutritionCent$ible NutritionCent$ible NutritionCent$ible NutritionCent$ible Nutrition educator can show you how to:• Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe

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

Best of all, meet new friends, share ideas, and have fun! Classes are free to those who qualify.

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To receive more information, contact a Cent$ible Nutrition Educator in your

Albany 721-2571 Goshen 532-2436 Park

Big Horn 568-2278 Hot Springs 864-3421 Platte

Campbell 682-7281 Johnson 684-7522 Sheridan

Carbon 328-2642 Laramie 633-4383 Sublette

Converse 358-2417 Lincoln 886-3132 Sweetwater

Crook 283-1192 Natrona 235-9400 Teton

Fremont 332-1030 Niobrara 334-3534 Uinta

For information on how to apply for food stamps call 1-800-457-3659. Fun

What’s in a Deal?What’s in a Deal?What’s in a Deal?What’s in a Deal?What’s in a Deal?

February 2003 • Department of Family & Consumer Sciences • Cooperative Extension Service • University of Wyoming • Vol. 6, No. 2

All foods can fit into a healthy diet. The important things to rememberare balance, moderation and variety.

• For meals and snacks remember to balance your choices by eating food from each of the food groups.• Moderation means being aware of serving sizes and eating the recommended number of servings from each food group.• Keep your diet interesting by choosing a variety of foods within each food group. This also assures you are getting a variety of nutrients.

Keep some of the following nutrient dense foods on hand for thosesnack attacks.

It has helpedme withfeeding mychildren themost, cuttingback on sugars andintroducinghealthiersnacks. Ithelped mesee a bigdifference inhow eatingbreakfastevery daymakes mefeel betterthroughoutthe day.

SweetwaterCountyClient

Snack Attack Mix1 c. pretzels, broken into pieces1 c. roasted peanuts1 c. raisins½ c. sunflower seeds

Mix and store in an airtight container.

vegetables

fresh fruit

hard boiled eggs

pumpkin seeds

popcorn, nuts & pretzelscheese

yogurt smoothies

Snack Smart



S E N I O R S E N S EPlanning healthy snacks is essential

for seniors. As people age, sometimestheir appetites get smaller. In order to getall the nutrients included for the day, havesome good snacks on hand to choosefrom. Think of snacks as mini-meals.These would include: fresh fruits; cut-upcarrot and celery sticks in snack sizebaggies; dry whole-grain cereal to munchon instead of chips; raisins; pretzels; stringcheese sticks, yogurt, and nuts.

Individual serving size packages,precut and prepared foods areconvenient but you pay a premiumprice.

Kids need at leastthree meals and twosnacks every day in orderto get all of the calories andnutrients they need for a day. Give water when children arethirsty. Kids who drink a lot of juice,soft drinks and punch tend to fill upon these and are not hungry for mealsand snacks.

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To receive more information, contact a Cent$ible Nutrition Educator in your county:

Albany 721-2571 Goshen 532-2436 Park 527-8560 Washakie 347-4567

Big Horn 568-2278 Hot Springs 864-3421 Platte 322-3667 Weston 746-3531

Campbell 682-7281 Johnson 684-7522 Sheridan 674-2980 Wind River Res. 332-2681

Carbon 328-2642 Laramie 633-4383 Sublette 367-4380 En Español 1-877-356-6675

Converse 358-2417 Lincoln 886-3132 Sweetwater 352-6775 State Office 1-877-219-4646

Crook 283-1192 Natrona 235-9400 Teton 733-3087

Fremont 332-1030 Niobrara 334-3534 Uinta 783-0579

For information on how to apply for food stamps call 1-800-457-3659. Funded by the Food Stamp Program.

Purchase larger quantities and packagein individual servings to save moneyand give yourself a quick snack to go.

March 2003• Cooperative Extension Service •Department of Family & Consumer Sciences •University of Wyoming • Vol. 6, No. 3

To be healthy, a person should eat a variety of nutrients by following theFood Guide Pyramid. Nutrients are substances in food needed for nor-mal growth, maintenance, and repair of tissues. The six categories of nu-trients are water, fats, carbohydrates, proteins, vitamins, and minerals.

√√√√√ Water is sometimes called the forgotten nutrient, but wewill die first without water. A general guideline is to drinksix to ten eight-ounce glasses of water per day.

√ √ √ √ √ Fats - Although many of us battle it on our bodies, we need fat to survive. It carries the fat-soluble vitamins and helps make food taste good. To be healthy, eat less fat from animal sources, use vegetable oil instead of solid fats in cooking, and practice moderation.

√√√√√ Carbohydrates provide energy. Eat plenty of whole grains,beans, fruits and vegetables.

√ √ √ √ √ Protein helps build, maintain, and repair body tissues. Choose lean meats, fish, low-fat or fat-free dairy products, and dried beans and peas.

√√√√√ Vitamins have no calories and are needed only in smallamounts. They regulate body processes. Different foodscontain different vitamins. For example, fortified milk is anexcellent source of Vitamin D and oranges are high in Vitamin C.

Eating a variety of foods is the key.

√ √ √ √ √ Minerals also contain no calories and are needed in small amounts. Their functions vary. For example, calcium helps build bones and teeth, and zinc helps the immune system. For most people, it is healthier and less expensive to eat healthy foods instead of buying lots of supplements. However, some people, like pregnant women, may need to take supplements. Check with your doctor or clinic.

Adapted from Ohio State University Extension, http://ohioline.osu.edu/ss-fact/0123.html

Targeting a Healthier Diet“The importance

of fruits and

vegetables in a

person’s diet is

one of the key

concepts I learned

from the classes.

I used to double

the size of my

main dish to have

enough to feed

my family. Now

a regular recipe is

sufficient, and I

add fruits and

vegetables to all

of my family’s

meals.”

Natrona CountyParticipant



S E N I O R S E N S EThroughout the senior years, continue eating avariety of nutritious foods to help keep yourbody strong and better able to fight disease.Unfortunately, changes in your body as youage can make eating difficult. The followingare some changes you may experience andsuggestions to help:-Dulling of taste and smell: Use more herbsand spices. Try a squeeze of lemon onvegetables and meats.-Loss of appetite: Try eating four to sixsmaller meals during the day. Smaller mealstend to be easier to digest. Also, try to bemore active.-Constipation: Drink at least eight glasses ofwater daily. Eat plenty of fiber-rich whole-grain breads and cereals, and dried beans,fruits, and vegetables. Stay physically active.

Adapted from the Colorado Extension Healthy Aging Website

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Albany 721-2571 Goshen 532-2436 Park 527-8560 Washakie 347-4567Big Horn 568-2278 Hot Springs 864-3421 Platte 322-3667 Weston 746-3531Campbell 682-7281 Johnson 684-7522 Sheridan 674-2980 Wind River Res. 332-2681Carbon 328-2642 Laramie 633-4383 Sublette 367-4380 En Español 1-877-356-6675Converse 358-2417 Lincoln 866-3132 Sweetwater 352-6775 State Office 1-877-219-4646Crook 283-1192 Natrona 235-9400 Teton 733-3087Fremont 332-1030 Niobrara 334-3534 Uinta 783-0579For information on how to apply for food stamps call 1-800-457-3659. Funded by the Food Stamp Program.

Some stores have in-store sales,two-for-one specials, or buy-one-get-one-free. If you get a second item freeand do not expect to use it soon or donot have that much storage, considershopping with a friend and splitting thequantity. You will still get the savings.

Ring Around the Rainbow4 Tbsp. yogurt2 Tbsp. cereal2 Tbsp. fruit #12 Tbsp. fruit #2

Put 2 spoons of yogurt in a clear cup.Add 1 spoon of cereal. Add 2 spoons ofone fruit and 2 spoons of another. Add 2more spoons of yogurt and top with acrunchy (or favorite) cereal.

What children can do:Measure as they assemble this rainbow!

http://www.ext.colostate.edu/pubs/columnha/ha0203.html

April 2003 • Cooperative Extension Service • Department ofFamily & Consumer Sciences • University of Wyoming • Vol. 6, No. 4

Mom was right. Breakfast is the most important meal of theday. When you eat in the morning, you get an instantpower boost plus long-term benefits.Did you know?

-Breakfast provides fuel for energy.-Breakfast improves your performance at school, work and home.-Breakfast makes it easier to manage your weight over a lifetime.

For kids:-Breakfast supplies nutrients giving them energy and helping them grow.-Studies show that kids who eat breakfast concentrate better, work faster, make fewer mistakes, are more creative, and score higher on tests.

BE REALISTIC: Even on the busiest mornings, everyone canenjoy the benefits of breakfast. Plan a sit-down meal – orgrab-and-go – whatever works for your family.

Here’s how to enjoy breakfast every day of the week.It is as easy as 1, 2, 3:1. Choose a high-energy carbo from the bread and cereal group.2. Add a juicy (and refreshing) fruit or veggie item.3. Finish up with a protein source from the meat or the milk group.

Breakfast Bonanzas:Breakfast Bonanzas:Breakfast Bonanzas:Breakfast Bonanzas:Breakfast Bonanzas: Get up on the right side of food Get up on the right side of food Get up on the right side of food Get up on the right side of food Get up on the right side of food

“I definitely

accomplished

my goal. I

wanted to

be able to

get my kids

eating right

and now I’m

confident

and have

the ability to

do so.”

Platte CountyParticipant

Fresh Breakfast Ideas at Home, on the Go, or on the WeekendFresh Breakfast Ideas at Home, on the Go, or on the WeekendFresh Breakfast Ideas at Home, on the Go, or on the WeekendFresh Breakfast Ideas at Home, on the Go, or on the WeekendFresh Breakfast Ideas at Home, on the Go, or on the Weekend

-Yogurt parfait with layers of your favorite cereal and dried fruit-Whole grain toaster waffles with berries (fresh or frozen) and milk-Peanut butter on a bagel with a box or your favorite juice-Piece of leftover cheese pizza with a can of orange juice or an apple-Whole-grain pancakes topped with fresh fruit and vanilla yogurt-Veggie omelets with Canadian bacon and bran muffins

Source: Eat Right Montana, Celebrating Healthy Families 2000



S E N I O R S E N S EBreakfast refuels your body, getting ready forthe day ahead. It helps many people wake upand feel better all day long. Many nutritiousbreakfast choices from the Food GuidePyramid are easy to prepare.For a change in pace, here are some ideas fora breakfast that may fit your time and energylevels.-Cheese on toast with piece of fruit.-Low-fat crackers with a bowl of fruit andyogurt.-Soup with crackers and milk.-Peanut butter on graham crackers with slicedbananas and raisins.-Whole-grain cereals topped with fresh orcanned fruit and a glass of milk.-Extra macaroni and cheese or other pastadishes.-Pizza with vegetable or fruit juice.-Cottage cheese with fruit, and whole grainmuffins or bread with lowfat cream cheese ora dab of jam.




Best of all, meet new friends, share ideas, and have fun! Classes are free to those who qualify.To receive more information, contact a Cent$ible Nutrition Educator in your county:


Adapted from Ohio State University Extensionhttp://ohioline.osu.edu/ss-fact/0138.html

Fruit ‘n’ JuiceBreakfast Shake

1 very ripe banana3/4 cup pineapple juice1/2 cup lowfat vanilla yogurt1/2 cup strawberries, rinsed and

stem removed

Break banana into small pieces and putin blender with pineapple juice, yogurt,and strawberries. Secure lid and blenduntil smooth. Makes 2 servings.

Hot cooked cereals are excellentbreakfast choices. Grocery storesusually have a large variety ofcooked cereals. Be aware thatindividual servings of pre-flavoredcooked cereals can cost up to 8times more than the cook-yourselfvariety. Cooking it yourself savesmoney, and it also gives youcontrol of amounts of added sugarand sodium.C

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May 2003 • Department of Family & Consumer Sciences• Cooperative Extension Service • University of Wyoming • Vol.6, No. 5

“When I waspregnant Ibought mostlyprepared foodsand ate veryfew fruits andvegetables.After taking theclasses, Ilearned how touse a recipe andlearned basiccooking skills. Ididn’t really likefruits andvegetables untilmy nutritioneducatorshowed me newways to preparethem that werereally good. Iwas luckybecause I had ahealthypregnancy andnow have ahealthy baby.”

Weston CountyParticipant

It’s a fact: people who eat at least five servings of fruits and vegetablesper day are healthier! And there is no better time than now to beginhelping your family eat more fruits and vegetables. Fresh fruits and veg-etables are plentiful and inexpensive in grocery stores and farmers’ mar-kets during the summer months across the United States.

Here are some delicious ideas to jumpstart your fruit and vegetable con-sumption this summer:

- Keep a platter of cool, sliced melons in your refrigerator.

-Cut leftover corn off the cob and use it for salads andsalsa.

-Grill vegetables as a side dish while you are grilling your main dishes.

-Add vegetables to your favorite pizza.

-Add lettuce, green pepper, tomato, or onion to your favorite sand-wiches.

-Add fresh fruits and berries to your cereal, pancakes, or French toast.

-Cool off with a great treat. Pour 100% fruit or vegetable juice into anice cube tray to make juice cubes.

-Keep a big bowl of ripe fruit on the table for passers-by to pick up ontheir way out.

-Grill fruit or vegetable skewers for a fun-to-eat andflavorful BBQ treat.

-Try tossing fruit into your green salads. Slices of orange, grapefruit, ornectarine add extra flavor.

-Make a quick fruit salad. Drain and pour a can of man-darin oranges into a bowl. Add a sliced banana, a slicedapple, and some blueberries or raisins and toss together.

Source: http//www.foodandhealth.com

5-A-Day the Gardening Way



S E N I O R S E N S EFor many older adults, gardening is a healthboost. Just a few modifications can helpolder adults who may have physicallimitations.-Garden in raised beds filled with easilyworked soil.-Use a stool or knee pads.-Check into ergonomic tools that aredesigned to reduce stress on joints andmuscles.-Use a garden cart. It’s easier to pull than awheelbarrow and can hold heavier items.-Work during the cooler morning andevening hours.-Take short breaks with a drink of water toprevent dehydration.-Wear lightweight, loose fitting clothesduring summer heat.-Use a wide-brimmed hat and sunscreen.

To keep vegetables fresh andnutritious, wrap them in papertowels and store them in unsealedplastic bags in the refrigerator.There are also specially designedbags for produce that allowsexcess moisture to escape. Donot wash veggies before storing.That only adds moisture andspeeds up spoilage.

Magic CarrotsMagic CarrotsMagic CarrotsMagic CarrotsMagic Carrots

Cut about 1"-1 ½” off thetop of 4 to 6 carrots. Fill ashallow bowl 2/3 full of washedpebbles (pebbles help supporttops). Place the carrot tops on top ofthe pebbles. Add water to the level of thepebbles and maintain this level at all times.Soon the tops will sprout foliage.





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Summer 2003 • Cooperative Extension Service • Department of Family and Consumer Science • University of Wyoming • Vol. 6, No. 6

There is just no way to get around it: physical activity is good for you!Regular physical activity that is performed three to five days a weekreduces the risk of developing or dying from some of the leading causesof illness and death in the United States. Regular physical activityimproves health in the following ways:

Fitness For Your Better Health

Physical activity doesn’t need to be strenuous to provide healthbenefits. People who are inactive or sedentary can significantly improvetheir health by everyday, moderate activity. Any activities that makesyour heart beat faster, equivalent to brisk walking, are consideredmoderate. For the best health benefits activities should be done 30minutes or more most days (at least 5 times a week). Here are someactivities that are moderate:

Helps reduce blood pressure in people who have high blood pressureReduces the risk of developing colon cancerReduces feelings of depression and anxiety

Helps build and maintain healthy bones, muscles, and jointsHelps improve balance in older adultsPromotes psychological well-being

Raking leavesDigging in the gardenWaxing the carWalking the dogMowing the lawn

Mopping floorsDancingPushing a strollerWashing windowsSwimmingHiking

Shoveling SnowWheeling yourself in a

wheelchairRiding a bikeEnergetic vacuuming

Reduces the risk of dying prematurelyReduces the risk of dying from heart diseaseReduces the risk of developing diabetes or high blood pressureHelps control weight and appetite

“Thank you somuch for help-ing my entirefamily to savemoney on ourfood budgetand be morenutrition con-scientious. Ifeel like myfamily hasgraduatedalong withme”.

Converse CountyParticipant



S E N I O R S E N S E Plan a small garden withyour kids. Have each childselect a favorite vegetable fromthose that grow well in your area.Then together you can prepare theground, plant the seeds, water, weed,harvest, and ENJOY!


Older adults can benefit greatly from amoderate amount of daily physical activity. Amoderate amount of activity can be obtainedin longer sessions of less intense activities(such as walking), or in shorter sessions ofmore vigorous activities (such as fast walkingor stair walking).



Best of all, meet new friends, share ideas, and have fun! Classes are free to those who qualify.To receive more information, contact a Cent$ible Nutrition Educator in your county:


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ER Fresh fruits and vegetables are the best quality and flavor at their peak growing

season. Growing your own produce not only saves money, but provides greatphysical activity. Digging, planting, weeding, hoeing and harvesting get yourheart pumping! Tasting the final product is an additional benefit. Consult yourlocal CES office for information on successful gardening in your area.

Loss of strength and stamina is in part caused by reduced physical activity. Strengtheningactivities produce stronger muscles which reduces the risk of falling.

Physical activity helps control joint swelling and pain associated with arthritis and helpsmaintain healthy bones, muscles and joints. Begin gradually to prevent injury and soremuscles. It is never too late to move more.Source: Adapted from Physical Activity and Health, OlderAmericans: http://www.beactive.org/olerad.html

October 2003 October 2003 October 2003 October 2003 October 2003 Cooperative Extension Service Cooperative Extension Service Cooperative Extension Service Cooperative Extension Service Cooperative Extension Service Family and Consumer Sciences Vol. 6 No. 8 Family and Consumer Sciences Vol. 6 No. 8 Family and Consumer Sciences Vol. 6 No. 8 Family and Consumer Sciences Vol. 6 No. 8 Family and Consumer Sciences Vol. 6 No. 8

If you want to eat betterfor less,contact us

for more information.1-877-219-4646

Cent$ible Nutrition NewsCent$ible Nutrition NewsHelping Families Eat Better for Less

Cost Cutter

Look for unrefined orwhole grains. Most cookedcereals are whole grain andinexpensive. Avoidindividual packets. You canalways add flavor. Look for at least 2g offiber and 6g or less of sugarper serving. (Dried fruitincreases the sugar to about10g per serving.) Avoid cereals with 100%of the Daily Value (DV) ofcertain nutrients. You payextra for these nutrients andmay be over-supplementing. Avoid cereals with toys orgimmicks.

Whole Grains:

Grain products are the base of the Food Guide Pyramid and helpform the foundation of a nutritious diet. Some common grainsinclude corn, oats, rice, and wheat. Refined versions of thesegrains can be found in many everyday products, but whole grainshave distinct advantages over refined products.

Whole grains contain the followingcomponents: Endosperm contains most of the protein, carbohydrates, and small amounts of vitamins and minerals.

Germ has B vitamins, trace minerals, and some protein.

Bran is full of B vitamins, trace minerals, and fiber.

White flour that is very commonly used in baking is refined.Refined flours contain only the endosperm. Often refinedproducts list on their label that they are enriched. Enrichmentadds back thiamin, riboflavin, niacin and iron. But enrichmentdoesn’t restore all nutrients, including:

Insoluble fiber, which aids in digestion. Antioxidants such as vitamin E and selenium, which help prevent disease.

Phytochemicals, which may offer protection against cardiovascular disease and some cancers.

Whole-grain flours contain all parts of the grain and all thenutritious benefits. Including a variety of whole-grain productsin your daily diet can improve your health and help protect youagainst future health problems.

Adapted from MayoClinic.com and Cornell CES

Source: CNP Cookbook

Why are they so great?

Cereal Selection

Food of the Month

Aim for three or more servings of whole grains aday. Here are some easy ideas:

√ √ √ √ √ Eat whole-grain cereal like oatmeal or bran flakes.

√ √ √ √ √ Snack on whole grains, such as low-fat popcorn.

√ √ √ √ √ Try whole-wheat couscous or bulgur (cracked wheat) which cook quickly.

√ √ √ √ √ Try brown rice instead of white. Make it in larger quantities and freeze it for later use.

√√√√√ Choose 100% whole-wheat bread, muffins, cracker, and bagels over refined flour products.

√√√√√ Substitute whole-wheat flour for half of the white flour in homemade cookies, pancakes, and muffins.

√√√√√ Substitute whole-wheat pasta for semolina pasta.

SENIOR SENSE

1. Stir bulgur and hot water together. Letstand 5 minutes; drain.

2. In medium saucepan, combine pepper,zucchini, tomatoes with juice, drainedbulgur, and Italian seasoning. Cover andbring to a boil.

3. Remove saucepan cover and reduce heat.Simmer for 15 to 20 minutes or untilliquid is absorbed, stirring occasionally.Remove from heat.

4. Stir in lemon juice and green onions.

Whole Grains: Making the Grain Fit


IIIIItalian Bulgur Saladtalian Bulgur Saladtalian Bulgur Saladtalian Bulgur Saladtalian Bulgur Salad½ cup bulgur wheat, uncooked1 cup hot water1 cup chopped zucchini¾ cup chopped green and/or red pepper1 16-oz. can diced tomatoes, with juices1 tsp. Italian seasoning1 tsp. lemon juice¼ cup chopped green onion

Adapted from: MayoClinic.com

Whole grains are a major source of daily fiber. Each serving provides on average 2.5 grams.Soluble fibers from gums, pectin, and beta glucan help delay absorption of glucose; slow thetransit of food giving a full feeling; and interfere with the absorption of cholesterol. Insoluble fiber(cellulose, hemicellulose, and lignin) speeds food through the digestive system. It reduces the riskof digestive problems (like divurticulosis and colon cancer). The daily recommendation for fiberis 20 to 30 grams. Use the chart to calculate you daily fiber consumption.

Fruits, vegetables, whole grains, nuts, brown rice ___ x 2.5g = ___

Beans, lentils ___ x 6g = ___

Refined grains (white bread, rice, pasta) ___ x 1g = ___

Breakfast cereals (check label for fiber content) ___ x __ g = ___

Daily total grams of fiber = ___

FIGURING IN FIBER

Source: UC Berkeley Wellness Letter, January & February 2002

Servings Grams of Fiber

Archaeologists believethat popcorn originated inMexico, but they knowthat it was grown in Asiayears before Columbusvisited America. However,in 1492,when Columbusarrived, popcorn was wide-spread throughout theAmericas and was enjoyedby Native Americans.They even tried to sellpopcorn to Columbus andhis crew, but it wasn’t untilthe first ThanksgivingFeast at Plymouth, Massa-chusetts that the Englishwere introduced to pop-corn.

So how does popcornpop? Popcorn is the onlygrain that can pop, and thesecret is water. Each kernelcontains a very smallamount of water stored in-side the hard outer casing.When heated to around450o F, the moisture turnsto steam, creating pressurewithin. As the pressurebuilds, the kernel eventu-ally explodes and pops, al-lowing the water to escape,and turning the kernel in-side out. If you have everpopped popcorn, you knowthat it explodes every-where!

Fun Food Facts

5 cups popped popcorn¼ cup honey*1. Keep popcorn warm in a large, shallow baking pan in a250° oven. (Popcorn must be warm to add hot honey mixture.)2. In small pan over medium heat, boil honey for 1 to 2minutes. Reduce heat and add peanut butter; stir until wellblended.3. Remove popcorn from oven and drizzle honey mixtureover popcorn; stirring to coat evenly. Place a generous ½ cupof popcorn on each waxed paper square, shape into balls asyou are wrapping them.

Kid’Kid’Kid’Kid’Kid’s orners orners orners orners ornerK

♥ Adding stretching to your fitness routine has many benefits:

♥ Basic stretches to improve your flexibility should focus onyour body’s major muscle groups: calf, thigh, hip, lowerback, neck, and shoulder.

♥ Tips To get the most out of stretching:• Warm up by walking while gently pumping your arms,

or do a favorite exercise at low intensity for 5 minutes.• Hold each stretch for at least 30 seconds.• Don’t bounce.• Focus on a pain-free stretch. If you feel pain as you

stretch you’ve gone too far.• Relax and breathe freely. Don’t hold your breath while

you’re stretching.• Stretch before and after. Light stretching after you

warm-up followed by thorough stretching after yourworkout is your best bet.

♥ If you’re not a regular exerciser, you can still benefit from aregular stretching routine. Try to stretch at least three timesa week to maintain flexibility.

♥ Stretching may not be advised if you have certain types ofinjuries.

Stretching

Increased flexibilityIncreased circulationEnhanced coordination

Better postureStress relief

Adapted from: MayoClinic.com

Source: NASA’s Kids Science News Network

Popcorn Balls¼ cup creamy peanut putter9 10-inch sheets of wax paper

Makes 9 popcorn balls.

*Children under 1 year of age should not eat honey.

In this issue: The Whole (Grain) Truth Adding Stretching Cost Cutter Food of the Month Kid’s orner

A Cent$ible Nutrition educator can show you how to:

Participants receive a free Cent$ible Nutrition Cookbook plus many other items including:


Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Glen Whipple, Director, CooperativeExtension Service, University of Wyoming, Laramie, Wyoming 82071. Persons seeking admission, employment, or access to programs of the University of Wyoming shall be consideredwithout regard to race, color, religion, sex, national origin, disability, age, political belief, veteran status, sexual orientation, and marital or familial status. Persons with disabilities whorequire alternative means for communication or program information (Braille, large print, audiotape, etc.) should contact their local UW CES Office. To file a complaint, write the UWEmployment Practices/Affirmative Action Office, University of Wyoming, P.O. Box 3434, Laramie, Wyoming 82071-3434.

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 abetter diet. To find out more, contact your county social services office.

“I learned how to prepare more meals, and my cooking skills improved. The safety ofmy kitchen and food improved because I learned a lot about how to keep food safer. As aresult of taking these classes, I started eating more fruits and vegetables and less junkfood ” Wind River Indian Reservation Participant

• Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe

• computerized diet analysis • grocery list pad • menu planner • calendar • cutting board • refrigerator thermometer

To receive more information, contact a Cent$ible Nutrition Educator in your county:Albany 721-2571 Goshen 532-2436 Niobrara 334-3534 Uinta 783-0579Big Horn 568-2278 Hot Springs 864-3421 Park 527-8560 Washakie 347-4567Campbell 682-7281 Johnson 684-7522 Platte 322-3667 Weston 746-3531Carbon 328-2642 Laramie 633-4383 Sheridan 674-2980 Wind River Res. 332-2681Converse 358-2417 Lincoln (Afton) 886-3132 Sublette 367-4380 En Español 1-877-356-6675Crook 283-1192 Kemmerer 877-9056x410 Sweetwater 352-6775 State Office 1-877-219-4646 Fremont 332-1030 Natrona 235-9400 Teton 733-3087For information on how to apply for food stamps call 1-800-457-3659

K

Family & Consumer Sciences

Cooperative Extension Service

website: www.uwyo.edu/centsible

Cent$ible Nutrition ProgramP.O. Box 3354Laramie, WY 82071-3354307-766-5375toll free 1-877-219-4646

November 2003November 2003November 2003November 2003November 2003 Cooperative Extension ServiceCooperative Extension ServiceCooperative Extension ServiceCooperative Extension ServiceCooperative Extension Service Family and Consumer SciencesFamily and Consumer SciencesFamily and Consumer SciencesFamily and Consumer SciencesFamily and Consumer Sciences Vol. 6 No. 9Vol. 6 No. 9Vol. 6 No. 9Vol. 6 No. 9Vol. 6 No. 9

If you want to eat betterfor less,contact us

for more information.1-877-219-4646

Cent$ible Nutrition NewsCent$ible Nutrition NewsHelping Families Eat Better for Less

Cost Cutter

Protein, Protein –

What do a deck of playing cards and the palm of your handhave in common? They’re both about the size of a 3 ounce serv-ing of meat. Everyone needs 5 to 6 ounces of protein-rich foodsevery day. Protein is essential for growth, to build and repair tis-sues; to make enzymes that fight infection and digest foods, andfor water balance and energy.

Amino acids are the building blocks of protein. Our bodiesconstantly break down and assemble proteins reusing amino ac-ids. If we have too much protein, it is excreted, used for energy, orturned into fat. The Recommended Daily Allowance (RDA) forprotein varies with age and sex. Men 25 years old and older need63g of protein, women 25 years old and older need 50g per day,and pregnant and lactating women need 60-65g of protein perday.

However, most Americans eat too much protein which can puta strain on kidneys and may increase the risk for coronary heartdisease. High protein, low carbohydrate diets have helped peoplelose weight, but the restrictions cannot be maintained over time,and the weight usually reappears.

Three Mealsfrom One Pot Roast

With a bit of cutting,you can get threedifferent meals fromone round-bone pot roast.

Beef StewFrom the round end

of the roast, cut aboneless piece off

and cube it for a stew.

Pot RoastCut a piece from thecenter for a pot roast.

Swiss SteakWith a sharp knife,

carefully split theremaining piece to

make two Swiss steaks.Source: CNP Cookbook

Read all about it!

Food Amount Protein in GramsChickenGround beefMilkEgg (large)Cheddar cheeseSoybeansBeans (pinto, etc.)Peanut butterNutsBreadDry cerealRiceCooked vegetable

1 oz.1 oz.1 cup

11 oz.

1/2 cup1/2 cup2 Tbsp.2 Tbsp.1 slice1 oz.

1/2 cup1/2 cup

77967107852

1-45

1-2

1. In large pan, combine turkey and water.Bring to a boil; reduce heat and simmergently, partially covered, for 2 hours. Addmore water if needed. Remove from heatand cool.

2. Remove bones, leaving meat in broth. 3. Add barley and bring to a boil. Reduce

heat and simmer for 1 hour. Add remainingingredients and continue cooking for anadditional 30 minutes.

-Cent$ible Nutrition Cookbook

Food of the Month

Protein: Are you getting enough?As people age, the body uses protein

less efficiently, so seniors actually need alittle more protein than the RDA. Theproblem is many seniors are less active andeat less food. As many as one quarter ofelderly women consume less of the RDAfor protein. This can lead to reduced bonedensity, reduced strength, and reduced im-munity among other adverse effects. Ifyou’re over 65 keep protein in mind whenmaking your daily food choices. Besideshaving beef, pork, poultry, or fish; eggs,cheese, and peanut butter are also excel-lent sources of protein.

Ben Franklin proposed the turkey as theofficial bird of the United States.

Turkey is low in fat and high in protein.

In 2000, the average American ate 17.75pounds of turkey.

A 15-pound turkey usually has about 70percent white meat and 30 percent darkmeat.

White meat has fewer calories and lessfat than dark meat.

The five most popular ways to serveleftover turkey are as a sandwich, stewor soup, salad, casserole, and stir-fry.

Makes 6 servings.

Source: University of Illinois Extension

Source: UC Berkeley Wellness Letter, May 2002

Getting StuffedCooking a stuffed turkey is risky.

Harmful bacteria can survive in stuffingthat has not reached the safe temperatureof 165°F, possibly resulting infoodbourne illness.

The safest way to cook stuffing is ina casserole in a 325°F oven. The inter-nal temperature of the stuffing must reach165°F.

If you choose to cook the stuffing inthe turkey, stuff the bird right before youput it in the oven and use a food ther-mometer to ensure that the internal thightemperature reaches 180°F and the stuff-ing reaches 165°F.

SENIOR SENSE

Source: www.fsis.usda.gov

Turkey and Barley Soup2 lbs. turkey backs, wings

and/or carcass8 cups water½ cup barley½ lb. carrots, grated1 small onion, diced2 tsp. parsley1 tsp. salt¼ tsp. pepper

Many people believe muscle isbuilt by consuming large amounts ofprotein. The truth is only enduranceathletes need more protein than theRDA. High-protein drinks, pills, andbars are a waste of money. Proteinsupplements won’t give you strongmuscles-- you need strength trainingfor that.

People lose 20 to 40 percent of their muscle – and, along withit, their strength – as they age. Scientists have found that a majorreason people lose muscle is because they stop doing everydayactivities that use muscle power, not just because they grow older.Lack of use lets muscles waste away.

One good reason to start a physical activity program is to workmuscles that you have stopped using without even realizing it.Also, exercise programs are likely to help you build – not justmaintain – your endurance, and using your muscles may makeyour bones stronger, too.

Don’t judge donenessby the color inside, espe-cially with hamburger.

Two recent USDAstudies found that burgersthat look brown in thecenter often are notcooked through and thusmay be unsafe to eat.Ground beef that wasfrozen is most likely tolook brown inside whenundercooked. Also,burgers taken off the grillwith pink centers con-tinue to brown for severalminutes even though theirinternal temperature isstill too low. Burgersshould be cooked to aninternal temperature of160°F, to kill E. coli bac-teria. Use a meat ther-mometer.

Food Safety

Peel hard-cooked egg. Cut it in half lengthwise, remove yolk, andmix with mayonnaise and pepper. Cut 2 paper triangles and writeyour initial on the paper sails. Tape them to the toothpicks. Putyolk mixture back into egg halves and add the sails.

Children Can: Crack the egg, peel it under water, cut the egg witha table or plastic knife, draw the triangles and use scissors to cutthe triangles out, write their initial, tape the sails to the toothpicks,and stick them into the egg halves.

Kid’s ornerK

Strength Training

Keeping your muscles in shape can help pre-vent another serious problem such as: falls thatcause broken hips or other disabilities. When theleg and hip muscles that support you are strong,you’re less likely to fall.

Combine strengthtraining with en-durance activitieslike walking, danc-ing, and biking,that build stamina.

Source: National Institute on Aging

Egg Boats1 hard-cooked egg dash pepper1 tsp. mayonnaisesmall piece of paper, tape, and toothpicks

Bacteria growrapidly between40ºF and 140ºF

0°

40°

140°145°

155°

160°

DDDD Danananan an

ger

gerger

ger ger

Zone

Zone

Zone

Zone

Zone

Poultry

Ground Meat

Pork

180°

Fish

Source: UC Berkeley Wellness Letter, July 2001

M


Cooperative Extension Service

Family & Consumer Sciences

website: www.uwyo.edu/centsible

In this issue: Protein Explained Strength Training Cost Cutter Food of the Month Kid’s Korner

A Cent$ible Nutrition educator can show you how to:

Participants receive a free Cent$ible Nutrition Cookbook plus many other items including:


Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Glen Whipple, Director, CooperativeExtension Service, University of Wyoming, Laramie, Wyoming 82071. Persons seeking admission, employment, or access to programs of the University of Wyoming shall be consideredwithout regard to race, color, religion, sex, national origin, disability, age, political belief, veteran status, sexual orientation, and marital or familial status. Persons with disabilities whorequire alternative means for communication or program information (Braille, large print, audiotape, etc.) should contact their local UW CES Office. To file a complaint, write the UWEmployment Practices/Affirmative Action Office, University of Wyoming, P.O. Box 3434, Laramie, Wyoming 82071-3434.

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 abetter diet. To find out more, contact your county social services office.

Fremont County Participant

• Invest food dollars in the best nutrition choices • save time and money • prepare tasty meals • keep food safe

• computerized diet analysis • grocery list pad • menu planner • calendar • cutting board • refrigerator thermometer

Cent$ible Nutrition ProgramP.O. Box 3354Laramie, WY 82071-3354307-766-5375toll free 1-877-219-4646

To receive more information, contact a Cent$ible Nutrition Educator in your county:Albany 721-2571 Goshen 532-2436 Niobrara 334-3534 Uinta 783-0579Big Horn 568-2278 Hot Springs 864-3421 Park 527-8560 Washakie 347-4567Campbell 682-7281 Johnson 684-7522 Platte 322-3667 Weston 746-3531Carbon 328-2642 Laramie 633-4383 Sheridan 674-2980 Wind River Res. 332-2681Converse 358-2417 Lincoln (Afton) 886-3132 Sublette 367-4380 En Español 1-877-356-6675Crook 283-1192 Kemmerer 877-9056x410 Sweetwater 352-6775 State Office 1-877-219-4646 Fremont 332-1030 Natrona 235-9400 Teton 733-3087For information on how to apply for food stamps call 1-800-457-3659

I have learned a lot about food that I thought was nutritious and found out that is was not.This class made me look at what I was eating and what I wasn’t. I have really learned a lotabout nutrition and I really enjoyed my nutrition class.

cnp newsletters 2003 (english)

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