eating. Instead, offer to clean the table or put away left-overs. Once the work is done, suggest a walk outside or a fun game to take the focus off of food. Another good tip is to avoid being near the buffet table at parties which can lead to over eating as well. Be a healthy helper. One way to ensure that a healthy option will be available at the party is to offer to prepare and bring a dish. Your host will appreciate your help and you will have one dish that is a healthy alternative. Stick to your routine. Do your best to stick to your routine during the holiday season. Continue to be physically active as much as possible, ideally for 30 minutes, five days per week. Maintain your healthy eating habits at home by eating fruits, vegetables, whole grains, lean protein sources, and low-fat or fat-free milk products. Article prepared by Amanda Scott, Program Specialist, Expanded Food & Nutrition Program, Nov.08.

It’s that festive and joyful time of year again… the holiday season! A time to celebrate and spend time with family and friends. However, the holiday season and winter months often bring more high calorie “party” and “comfort” foods to the table and less physical activity, which can result in weight gain. “Weight gain associated with the holidays can contribute to overall increases in body weight as we age”. To help curb holiday weight gain, focus on family, friends, and reasons for celebrating the holiday, rather than what kind

and how good the foods served will be. Use these tips to make your holiday celebra-tions a little easier on your waistline: Plan before you feast. If you are going to a holiday party, don’t go on an empty stomach. Skipping meals may cause you to overindulge on high calorie, high fat foods.

Instead, eat small amounts of healthy foods such as fresh fruits and vegetables, cereal, yogurt, or a small wrap or sandwich before the event. Once you arrive at the party, take a look at the foods being served and decide what you will eat ahead of time. Also, consider if there will be a main meal served later. Avoid extra calories from drinks. Alcoholic drinks and other holiday favorites such as eggnog may taste great, but provide lots of extra calories and few nutrients. In fact, one 6 oz. glass of wine has 150 calories, while an 8 oz. glass of eggnog provides 350 calories! In addition, regular sodas contain on average, 140 calories per can. Consider skipping these high calorie beverages, or limiting your-self to just one small glass so that you can save most of your calories for the main meal or appetizers. Control yourself at the table. When sitting down at the table for the main meal, remember to choose small portions of the foods you want to eat then take your time and enjoy your meal (small bites, chew slowly and savor your food). Once you have finished eating, get up from the table. If you remain at the table, it will be easy to continue

Curbing Holiday Weight Gain I N S I D E T H I S I S S U E :

Curbing Holiday

Weight Gain 1

Gluten-Free Is Not

the Same as Low

Carbohydrate

2

Christmas Gift

Ideas-Mixes in a Jar 2

Understanding the

Food Nutrition

Facts Labels

3

Healthy Substitu-

tions for Holiday

Meal Preparation

3

FCS Programs

Overviews: Master

Wellness Volunteer

& Wisdom Power

Control

4

Mexican Chili Bean

Salad Recipe 4

Upcoming Events 4

Health & Wellness Insight W I N T E R 2 0 1 3 V O L U M E 2 , I S S U E 2

Extension’s Mission: To pro-

vide quality, relevant out-

reach and continuing educa-

tion programs and services to

the people of Texas.

Sonja Davis, Ed.D.

County Extension Agent

Family & Consumer Sciences

Harris County, Texas

3033 Bear Creek Drive

Houston, TX 77084

Tel: (281) 855-5600

Fax: (281) 855-5638

E-mail: sstueart@ag.tamu.edu

Extension programs serve

people of all ages regardless of

socioeconomic level, race,

color, sex, religion, disability or

national origin. The Texas

A&M University System, U.S.

Department of Agriculture and

the County Commissioners

Courts of Texas cooperating. Focus on Family & Friends, not on FOOD during Holiday Gatherings!!

Gluten-Free Is Not the Same as Low Carbohydrate

Those with celiac disease cannot tolerate the protein gluten that is found in wheat, rye, and barley. (Gluten can also be found in oats if they are processed in the same plants that process wheat.) Although it is some-times simply called gluten intolerance, celiac disease is an intestinal disorder. For people with celiac disease, gluten damages the lining of the small intestine. The damaged intestine cannot absorb nutrients very well, which can lead to malnutrition and other symptoms such as abdominal pain. Because those with this lifelong disease cannot tolerate the gluten in wheat, they require a gluten-free eating plan. However, many believe that the gluten-free diet is just another weight loss regimen. This is not true.

The first misconception is that the gluten-free diet is equivalent to a low carbohydrate diet. A gluten-free diet, as mentioned before, eliminates certain grains, which contain gluten. However, these grains are not the only source for carbohydrates. Other carbohydrate sources include gluten-free grains (such as corn, quinoa, and rice), vegetables, fruits, milk, and other items that contain sugar or starch. The gluten-free diet

allows carbohydrates as long as they do not contain gluten. (If you have celiac disease, gluten intolerance, or a wheat allergy, be sure to read the ingredient list and check the allergy warnings on food labels to ensure that the product does not contain items with gluten or wheat.)

Another misconception is that carbohy-drates, grains and wheat in particular, are the villains. There are different reasons for this belief; but, the truth is that there is no evidence to support this idea. Carbohy-drates are the only energy source for your brain and your red blood cells. Without consumption of carbohydrates, ketones produced from the breakdown of fat can cause the body to go into a dangerous condition called metabolic ketoacidosis. On the other hand, diets without wheat can be nutritious; however, these diets must be managed very carefully. The average gluten-free diet only contains 6 g of dietary fiber, which is significantly lower than the recommended 25-38 g/day. Therefore, a major drawback and difficulty to eliminat-ing wheat from the diet is meeting fiber requirements. Additionally, many people who follow a gluten-free diet do not

receive adequate amounts of some other vital nutrients, such as iron, B vitamins, antioxidants, and folic acid.

A final misconception is that gluten-free diets promote weight loss. In reality, any weight loss seen with a gluten-free diet is likely due to the overall limitation of food options and thus calories in the diet and not due to gluten or wheat being harmful or fattening. In fact, diets such as a low carbohydrate diet may result in more weight loss initially but eventually have a higher dropout rate compared to a more balanced diet that does not eliminate entire food groups.

Gluten-free diets are medically necessary for those with celiac disease or a gluten intolerance, but not indicated for the general public. Eating more whole-grain foods remains an important health recommendation.

Prepared by Wesley Danielle Daniels, BS, Dietetic Intern, Texas A&M University and Mary Kinney Bielamowicz, PhD, RD, LD, Regents Fellow, Professor and Nutrition Specialist, Department of Nutrition and Food Science, Texas A&M AgriLife Extension Service, Texas A&M University System. November 2012.

H E A L T H & W E L L N E S S I N S I G H T

Mixes in a Jar Make Great Christmas Gifts As the holidays approach, family budgets may become strained. Inexpensive and creative ideas may involve creating food mixes in a jar. The whole family can be involved in making the gift (measuring ingredients, bow tying, etc.) Decorate your jars with fab-ric and a ribbon. Below are some suggestions, but feel free to be as creative as you like. Remember to practice food safety when making them.

Article developed by: Julie Garden-Robinson, Ph.D, R.D., L.R.D., Food and Nutrition Specialist & Kendra Otto, Program Assistant

Cranberry-Oatmeal Cookie Mix

1 c. plus 2 tbsp. Flour 1 c. rolled oats 1/2 tsp. baking soda 1/2 tsp. salt 1/4 c. brown sugar 1/4 c. white sugar 1/2 c. dried cranberries 1/2 c. white chocolate chips

Layer the ingredients in a clean quart sized jar. Cover the jar tightly with a lid, decorate it and attach a copy of the recipe card.

Friendship Soup Mix

1/2 c. dry split peas 2 tbsp. beef bouillon granules 1/4 c. pearl barley 1/2 c. dry lentils 1/4 c. dry minced onions 2 tsp. Italian seasoning 1/2 c. long-grain rice 1/2 c. macaroni noodles

In a clean, quart-sized jar, layer all of the ingredients except the macaroni. Place the macaroni in a sandwich bag and place it on top of the other ingredients. Cover the jar tightly with a lid,, decorate it and attach a copy of the recipe card.

P A G E 2

Understanding the Nutrition Facts Label P A G E 3 V O L U M E 2 , I S S U E 2

Lists compiled from Cheryl H. Armstrong, MBA, RD, CD, Purdue Extension & Alice Henneman, MS, RD, University of Nebraska- Lincoln Extension.

Ingredient Substitutions for Healthier MealsIngredient Substitutions for Healthier MealsIngredient Substitutions for Healthier Meals Item Substitution Note Large whole egg (1/4 cup) 2 large egg whites, 1/4 cup egg whites or egg substitute When baking, substitute 1/2 the whole eggs with egg whites or the product may be tough Whole or 2% milk Skim, 1/2%, 1% milk Heavy Cream Evaporated skim milk Use evaporated skim milk for soups/casseroles and light cream or 1/2 & 1/2 for baking Buttermilk 1 Tbsp lemon juice or Vinegar +enough milk for a cup Allow to stand 5 minutes Sweet condensed milk Low-fat or nonfat sweetened condensed milk Sour cream & yogurt Non-Fat or Low-fat sour cream or yogurt If recipe requires cooking use nonfat only in sweet recipes. Cream cheese Light/nonfat cream cheese/low fat free Ricotta Nonfat produces dips/cakes frosting that are very runny 1 cup of Vegetable Oil 1 cup of applesauce Butter Margarine or half applesauce and half buttermilk Light/low-fat marg. contain more water and may cause baked products to be tough, decrease reg. margarine 1 to 2 Tbsp first. Cheese (block or shredded) Low-fat or nonfat Do not use nonfat in cooked foods because it does not melt. 1 oz. unsweetened choc. 3Tbsp cocoa +1 Tbsp oil or margarine 1 c. chocolate chips/chunks 1/2 cup mini chocolate chips 1 c. of chopped nuts 1/2 cups nuts toasted to bring out the flavor Applies to pecans and walnuts 1 cup of shredded coconut 1/2 cup toasted coconut + 1/2 tsp coconut extract Seasoning Salts Herbs, herb only seasonings, powders (garlic, onion, etc) Ground Beef Lean Ground Beef Drain fat after cooking and rinse with hot water

Often reading and understanding the Nutrition Facts Labels can be a mystery. The labels have been around for 20 years and provide standardized nutrition information to assist consumers make healthier choices and compare foods. Use the following to learn the basic information. If you are on special diet prescribed by a doctor or nutritionist, your information may vary.

**Answers to the questions below can be found on the Texas A&M AgriLife Extension Harris Family & Consumer Sciences FB page.**

1. Start with Serving Size and the number of Servings in each container. All information is based on a single serving. Is serving size and portion the same? What is the serving size?_How many servings are in the box?_

2. Calories: To manage weight (lose, gain or maintain), check the amount of calories per serving. Balance the amount of calories that you eat with the amount of exercise. Note: Low cal (around 40 cals/serving), moderate cal(100-150 per serving), high cal (300 + per serving). FDA uses 2000 calories per day as a baseline for calculating %. What’s the # calories in each serving?_____ What’s the # of calories if you eat the whole box?______

3. Limit these Nutrients: Eating too much Fat, Saturated Fat, Trans Fat, Cholesterol and/or Sodium may increase risk of chronic diseases. When reading labels, try to keep these nutrients at or below 5%. Compare brands. Do all brands contain the same number of calories? ____________

4. Get Enough of these Nutrients: Americans typically don’t get enough Fiber, Vitamins A and C, Calcium and Iron in their diets. Consuming more daily can decrease risk of diseases and specific health conditions. When reading labels keep these nutrients at or above 20%. Which nutrients are high?

5. Footnote: Shows how calculations are determined. This information is the same on all products and provides overall dietary recommendations on con-sumption guidelines. Is this information the same on yogurt and can goods?

6. Quick Guide to % Daily Value: The percentages are provided as a quick point of reference for the amount of nutrients provided by a single serving compared to what is need for the whole day.

Mexican Chili Bean Salad

Mexican Chili Blend Mix (yields 1/2 cup): (Use season blend Mix to taste ) -3 Tbsp paprika -1 Tbsp each cumin, chili powder, & onion powder -1 tsp each dried oregano, garlic powder, & ground red pepper -1/2 tsp cinnamon Bean Salad Ingredients: -1 can of black beans, rinsed & drained -1 can Great Northern beans, rinsed & drained 1 can dark kidney beans, rinsed & drained 1 can stewed tomatoes 1/2 cup fresh corn 1 small onion, finely chopped & sautéed

1. Clean the tops of cans before opening. 2. Combine all ingredients in a mixing bowl. 3.Stir in desired amount of Chili Blend Mix to taste 4.Mix well and serve with nacho chips or whatever you like. 5. Enjoy!!!

3033 Bear Creek Drive

Houston, TX 77084

Phone: 281-855-5600

Fax: 281-855-5638

E-mail: harrisfcs@ag.tamu.edu

WISDOM, POWER AND CONTROL

Wisdom, Power, Control is diabetes educational program designed specifically for African‐Americans with type 2 diabetes and their family members.  The curriculum provides participants with expe‐riential    activities that apply learning concepts with real‐world situa‐tions.  The program consist of an orientation session and six weeks of diabetes self‐management education and instruction with the following goals: 

to develop diabetes self‐care skills 

to improve eating habits and maintain good nutrition 

to increase physical activity 

to prevent diabetes complications 

to improve the quality of life among persons living with type 2 

Upcoming Events

The Master Wellness Volunteer training program is an engaging series of classes that provides volunteers with 40 hours of training. The trainings are interactive and focus on nutrition, dietary guidelines, food safety, heart disease, diabetes, healthy lifestyle choices, gardening, physical activity, adult and child health. Anyone interested in living healthier and helping others to live healthier is encouraged to apply for the 2014 class. Consider this excellent training opportunity or share with the following individuals in your family or communities:

Health & Wellness Coordinators Church Volunteers Human Resource Personnel Organizational and Civic Leaders Retired Individuals 4-H Volunteers Teen Leaders Homemakers Teachers & Youth Workers

Harris County Family & Consumer Sciences Unit

Dr. Sonja Davis—Health & Wellness Master Wellness Program Dinner Tonight Ashley Moore — Health & Wellness Master Wellness Program Dinner Tonight Tonya McKenzie– Expanded Food Nutrition Education Program Coordinator Elizabeth Trejo— Better Living for Texan Family Financial Management Child Care Conference Jenifer Garza — Parenting Family Financial Management

Date Workshop Location

Feb. 8th & 22nd Master Wellness Volunteer Training Extension Office

Feb. 27th FCS Program Area Committee Meeting Extension Office

March 8th & 22nd Master Wellness Volunteer Training Extension Office

March 29th Seafood Selection & Safe Preparation Extension Office

April 11th 4-H Food Show and Food Challenge Extension Office

TBA Parenting Workshops

TBA Food Preservation (Canning)

As requested Wisdom, Power, Control

As requested Do Well, Be Well with Diabetes

As requested Walk Across Texas

***Dates and locations are subject to change***

To learn about dates and other programs visit the : 

Texas A&M AgriLife Extension ‐Harris County Family & Consumer Sciences 

FCS EXTENSION PROGRAM HIGHLIGHTS

Master Wellness Volunteer Program