cnp newsletters 2012 (english)

January 2012 Vol. 15, No. 1

Cent$ible Nutrition NewsH e l p i n g F a m i l i e s E a t B e t t e r F o r L e s s

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

There is nothing fishy about the many benefits of eating fish.

First of all, fish is good for your heart. For several years, the American Heart Association has recommended people eat fish rich in omega-3 fatty acids at least twice a week. Fatty fish, like salmon, herring, and albacore tuna, contain the most omega-3 fatty acids and therefore provide the most benefit. Although other types of seafood may contain less omega-3 fatty acids, they can still provide heart-healthy benefits.

Fish contain unsaturated fatty acids. When fish is substituted for meats that contain saturated fatty acids, a person’s cholesterol may become lower. Omega-3 fatty acids can help reduce inflammation throughout the body. Inflammation can damage your blood vessels and lead to heart disease. The omega-3 fatty acids may decrease triglycerides, lower blood pressure, reduce blood clotting, boost immunity and reduce the risk of heart disease. Eating one or two servings of fish each week can be beneficial to your health.

Fish has also been shown to help prevent, and considered for use in treating, other diseases. Omega-3 fatty acids help nourish brain and eye tissue, thus helping good brain development and eye sight. Fish may help reduce the risk of several cancers and dementia in older people.

Keep reeling in the fish and serving it on your plate several times a week!

Fishing into the New Year

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

1-877-219-4646

The great state of Wyoming is far from any ocean, so buying canned fish rather than fresh is an option when trying to save money. For example, canned tuna makes a tasty salad and can be less expensive than fresh. In the same way, canned salmon can be used to make yummy salmon patties. While menu planning, include canned fish on your grocery list as it can easily be used in salads, pastas, and main dishes.

Fishing in the canned food aisle can save you money.

Casting for Canned Fish

Cost Cutter:

FEATURED RECIPE

Tasty Fish Recipes

SENIOR SENSE

A recent study published in the Archives of Ophthalmology found that women who ate at least one serving of fish each week were 42% less likely to develop age-related macular degeneration (AMD). AMD is a disease in which damage to nerve cells in the eye causes blurry vision. Reading and driving can become difficult. The fish eaten in the study were foods high in omega-3 fatty acids, such as canned tuna, salmon, sardines, and mackerel.

Manhattan Clam ChowderIngredients:• 2 6½-ounce cans chopped clams

• 28-ounce can diced tomatoes

• 2 potatoes, peeled and diced

• 1 cup onion, chopped

• 1 cup carrots, finely chopped

• 1 teaspoon salt

• 1 teaspoon pepper

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

2. Drain and save liquid from clams; set aside clams.

3. Add enough water to clam liquid to equal 3 cups.

4. Pour into a large saucepan; add remaining ingredients except clams.

5. Cover and simmer for about 40 minutes.

6. Remove from heat; mash vegetables slightly to thicken broth.

7. Add clams; heat through.

Serves 6.

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

Eating Fish May Help Aging Eyes

Preparation = 20 minutes

Cooking = 45 minutes



Salmon PattiesIngredients:• 6 ounces canned salmon, drained

• ¼ cup onion, finely chopped

• 1 egg

• 4 saltines crackers, crushed

• ¼ teaspoon Worcestershire sauce

• ½ teaspoon mustard

• 1½ Tablespoons canola oil

Directions:

1. 1Wash hands in warm, soapy water.

2. Mix first six ingredients together in a bowl.

3. Shape into two patties.

4. In a skillet, over medium heat warm oil. Cook patties until crispy brown on both sides.

Serves 2.

A Cent$ible Nutrition Program graduate stated she learned the following, “Don’t cross contaminate, wash my hands, and to keep counters, sink, and my kitchen clean.”

Safely Eating FishThe risk of getting too much mercury from fish is generally outweighed by the nutritional benefits.

Even so, the recommendation for pregnant, breast-feeding women, women who may become pregnant, and children, is to eat 8 to 12 ounces, or 2-3 servings of seafood per week. They should not eat more than 6 ounces of white albacore tuna a week. They should not eat shark, swordfish, king mackerel, or tilefish since they contain high levels of mercury. FAMILY CORNER

Try this fishy snack to help kids eat more fruits and vegetables. Remember to wash your hands before you start fishing!

Bait:• 1 cup nonfat plain yogurt• 1 teaspoon vanilla• ¾ cup peanut butter (optional)Put all ingredients in bowl and mix well.

Poles:• Vegetable sticks (celery/carrots/cucumber/

green peppers/jicama) or apple slices

Fish:• Fish-shaped crackers, whole-grain

cereal pieces, pretzels, etc.

How to fish: Take your pole and dip it in the bait. Then dip the baited end of the pole into the fish. Enjoy your catch! Serves 8.

Fishing for a Fun Snack

PHYSICAL ACTIVITY

You have got to be kidding. Right?

Ice-fishing may come as a bit of a surprise for exercise, but there is something to be said for trying something new. If you happen to find yourself in an exercise rut, then it may be time to be a bit creative.

Try thinking outside of the box when it comes to physical fitness. An outside adventure including ice-fishing, sledding, or snow shoeing may be just what you need to get yourself off the couch and moving. It may also be something a bit less adventurous, such as dancing to some new tunes or just trying out a new, safe, running route.

Whatever you chose, enjoy the chance to move your body and feel good!

Ice-Fishing, Anyone?

References:www.everydayhealth.com • www.mayoclinic.com • www.health.gov/DietaryGuidelines/ • Cooking for You or Two Cookbook • www.msnbc.msn.com • www.ChooseMyPlate.gov

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. 09-2010

Cent$ible Nutrition ProgramDepartment 33541000 E. University AveLaramie, WY 82071877-356-6675 en español307-766-53751-877-219-4646 (toll free within Wyoming)

Web site: www.uwyo.edu/centsible

Cooperative Extension ServiceFamily and Consumer Sciences

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.

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 Wind River Indian Reservation

Big Horn 765-2868 Hot Springs 864-3421 Platte 322-3667 Arapahoe 856-4998

Campbell 682-7281 Johnson 684-7522 Sheridan 674-2980 Ethete 335-2872

Carbon 328-2642 Laramie 633-4383 Sublette 367-4380 Ft. Washakie 335-2871

Converse 358-2417 Lincoln: Sweetwater 352-6775 Or call the state Cent$ible Nutrition Program office in Laramie at 1-877-219-4646.

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

www.uwyo.edu/centsible

Crook 283-1192 Afton 885-3132 Teton 733-3087

Fremont: Kemmerer 828-4091 Uinta 783-0579

Lander 332-2693 Natrona 235-9400 Washakie 347-3431

Riverton 857-3660 Niobrara 334-3534 Weston 746-3531

February 2012 Vol. 15, No. 2




Hunger/Satiety

0 1 2 3 4 5 6 7 8 9 10

emptyravenous

neutral stuffedoverfull

Cent$ible Nutrition Program Healthy Lifestyles Lesson Visuals

If you have ever been watching TV and then realized you just ate an entire bag of potato chips, you may be a distracted eater. If you do not make time for regular meals, you may be a chaotic eater. An emotional eater eats based on how they feel rather than when they are hungry. There are many eating styles. For a healthy lifestyle, intuitive eating may help you reach your goals.

Intuitive eating is eating when you are hungry and stopping when you feel satisfied. Usually, small children are very good stopping eating when they have had enough food.

The chart below can help you follow eating intuitively. As you can see, 5 is when you are neither hungry nor full. If you wait to eat until you are at about 2 or 3, you may overeat until you are at a 9 or 10. The goal is to eat when you are hungry, at a 3 or 4, and stop when you are satisfied, at a 7 or 8.

Intuitive eating can help you be healthier. Healthy lifestyles include eating nutrient-rich foods, participating in regular physical activity, and enjoying both.

Intuitive Eating


1-877-219-4646

Eating out can be a budget buster. Even those fast food bills can add up quickly. Cooking your own meals can save you a lot of money.

If you want to learn how to cook, ask a family member or friend to show you how. There may also be cooking classes at a community college or community education center. Another great way to increase your cooking knowledge is to contact your local UW Extension office and sign up for Cent$ible Nutrition classes. For more information, please call: 1-877-219-4646.

Learn to Cook! Cost Cutter:

FEATURED RECIPE

Spicy Pea Dip

SENIOR SENSE

People with healthy lifestyles come in many shapes and sizes, just as people with unhealthy habits do. Respect for body-size diversity includes accepting yourself and others.

Media cause havoc on people’s self-image. Sometimes, advertisements can feature unrealistic body images as symbols of happiness and success. Appreciate people for their strengths and talents no matter their body size. People of all shapes and sizes can reduce their risk of poor health by adopting healthy lifestyles.

Ingredients:• 2 cups frozen peas

• ¼ cup onion, finely chopped

• 2 cloves garlic, minced

• 2 Tablespoons nonfat sour cream or plain yogurt

• 1 Tablespoon lime juice

• Hot pepper sauce to taste

• ½ teaspoon salt

• 1 tomato, seeded and chopped

• 1 Tablespoon cilantro, chopped


Body Size Diversity


Cooling in refrigerator = 45 minutes


2. Cook peas according to package directions and let cool.

3. Puree in a blender or place in a resealable plastic bag and mash by hand.

4. In a medium bowl, combine pureed peas, onion, garlic, sour cream, lime juice, hot pepper sauce, and salt. Mix until well blended.

5. Stir in the chopped tomatoes and cilantro. Cover and refrigerate at least 1-2 hours to allow flavors to blend.

Enjoy with your favorite vegetables, corn chips, or whole-wheat crackers. Serves 6.

This tasty dip works well for an after-school snack or as a dinner appetizer. Have lots of crunchy vegetables prepared so you and your family can dig into a wonderful snack.

“We saved $47 this month on our grocery bill. Menus with shopping lists are great time- and money-savers at the store.” - CNP Graduate

Watch Out for Those DrippingsUse a plate, pan, or plastic bag when defrosting raw meats, poultry, or seafood in the refrigerator. Confining the juices that form during the defrosting process helps to prevent cross contamination with other foods. The juices may contain illness-causing bacteria that may make other food unsafe to eat. Keep defrosting meats on the lower shelves of your refrigerator.

Always remember to separate the raw meat, poultry, and fish from vegetables, fruits, and other prepared foods.

FAMILY CORNER

Enjoy this yummy fruit salad at any time of the day. This is a great recipe for children to prepare.

• ½ cup orange juice• 1 teaspoon lemon juice• 1 Tablespoon honey*• 1 cup seedless grapes• 1 cup orange sections• ¼ cup walnuts, chopped• 1 apple, chopped

1. Wash hands with warm, soapy water.2. Mix together juices and honey.3. Add fruit and toss to coat with juice mixture.4. Refrigerate or pack into individual containers for

lunch or snacks.

Serves 4.

*Children under 1 year should not eat honey.

Brown Bag Fruit Salad

PHYSICAL ACTIVITY

Along with intuitive eating, there are many benefits of enjoying healthy, active lifestyles. You can benefit by having increased physical fitness and healthy bones, muscles, and joints. You can build endurance, muscle strength, and lower your risk factors for heart disease, certain cancers, and type 2 diabetes. Other benefits include improved mood, increased flexibility, blood circulation and energy level, along with a stronger ability to fight illnesses.

When you eat a balanced diet and get regular physical activity, your body will be at a healthy weight. Focus on your health rather than a number on the scale and you will have more success.

Here is to a Healthier Me!

References:www.extension.missouri.edu • Cent$ible Nutrition Cookbook • www.extension.iastate.edu • www.kiplinger.com • www.food.com











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






March 2012 Vol. 15, No. 3


E X T E N S I O N



Start your day right with breakfast! Breakfast gives you energy to start your day and has many health benefits. Studies show that eating a healthy breakfast provides you with a diet, higher in nutrients, improves concentration and performance in the classroom and at work, gives strength and endurance for physically active tasks, and can lower cholesterol levels.

Research has also shown that those who eat breakfast tend to weigh less than those who skip breakfast. Studies also suggest that eating a healthy breakfast can reduce hunger during the day and help people make better choices at later meals. Even though you might think that skipping breakfast can help save calories, this generally is not a way to lose weight. If breakfast is skipped, people usually eat more at lunch and throughout the day.

The studies linking breakfast to weight loss showed that a healthy breakfast low in fat and calories and containing protein and/or whole grains helped in lowering weight. Include at least three food groups in your morning meal. For example a whole grain waffle with two tablespoons of peanut butter and a tablespoon of raisins has food from the grain, protein, and fruit groups.

Other quick and healthy breakfasts include:

• Apple slices, cheddar cheese cubes, and ¼ cup walnuts

• String cheese, whole grain crackers, and an orange

• Lowfat yogurt, granola, and strawberries

Good Morning! Time for Breakfast!


1-877-219-4646

Leftovers make tasty breakfast dishes. Heat up leftover brown rice and add milk, cinnamon, and raisins. Scramble some of last night’s taco meat with an egg and stuff in a tortilla for a breakfast burrito. Make a pizza omelet with eggs, salt, pepper, pizza sauce, mozzarella cheese, pepperoni slices, chopped onion and green pepper.

When you make homemade French toast, pancakes, or muffins freeze the extras. Your family has a variety of breakfast options without buying pre-made products.

Thinking Outside the Cereal Box

Cost Cutter:

FEATURED RECIPE

Strawberry and Apple Breakfast Crumble

SENIOR SENSE

If you lack time in the morning for breakfast, think ahead. Plan breakfast meals for the week before you head to the grocery store. After dinner you can set out what

you will need for breakfast. You can also cut up fruits and vegetables, boil eggs, or prepare “breakfast” bags for each family member so they are easily accessible in the morning.

Ingredients:• 1 pound (about 3 medium) apples

• 1 ¼ cup strawberries, hulled

• 2 Tablespoons sugar

• ½ teaspoon cinnamon

• 2 Tablespoons orange juice

• 3 Tablespoons whole wheat flour

• l cup rolled oats

• 2 Tablespoons low-fat spread or butter

• Low-fat yogurt, optional


Breakfast Time Savers


2. Peel, core, and cut the apples into ¼ inch slices.

3. Halve the strawberries.

4. Mix together apples, strawberries, sugar, cinnamon, and orange juice. Place in a 5-cup ovenproof dish.

5. In another bowl combine flour, oats, and low-fat spread or butter with a fork.

6. Sprinkle the crumble over the fruit.

7. Bake at 350°F. for 40 minutes, until golden brown and bubbling.

8. Serve warm, plain or with low-fat yogurt.

Serves 6.

Perhaps you and your family are ready to try something new for breakfast. This fruity crumble is a delightful change and can make a tasty dessert or side dish for another meal.

A CNP participant learned the importance of cleanliness and using thermometers. Now she separates cooked and raw foods for food safety.

Cook Those Eggs!Eggs are super nutritious and economical foods.

Thorough cooking is an important part in making sure eggs are safe. When preparing scrambled eggs, cook them until firm. Fried, poached, boiled, and baked eggs should also be cooked until both the white and yolk are firm. Egg casseroles need to be cooked until the center of the dish reaches 160°F.

Store eggs in the refrigerator, separate from vegetables, fruits, and other prepared foods.

FAMILY CORNER

Chocolate Chip Banana Pancakes (Serves 8.)• 2 ripe bananas• 2 eggs• 1 cup lowfat milk• 1 cup flour plus • 1 teaspoon baking powder• ¼ teaspoon salt• 3 cup finely chopped almonds• 1 Tablespoon sugar • ¼ teaspoon salt • 1 Tablespoon chocolate chips

Pancakes, Anyone?

PHYSICAL ACTIVITY

If you have a favorite sitcom, think about changing yourself from a couch potato into a sitcom cross-trainer. By working out during the show, you can reap the benefits of regular activity while enjoying your show.

Warm-up and stretch during the first commercials and opening credits. By stretching all of the major muscle groups, you can help maintain and improve the range of motion around joints, lower your risk of injury, and reduce post-workout soreness.

Assign activities to different characters. For instance, if you are watching Friends, do lunges when Monica is in the scene or leg lifts when Rachel appears, and sit-ups with Ross. Commercials during the show can be the assigned time for activities like jogging in place that get your heart rate up.

Turn TV Time into Workout Time

References:Kay, Ann, 175 Fruit Desserts, Southwater, 2006. • www.webmd.com • www.foodsafety.gov • www.uwyo.edu/ces

1. Wash hands with warm, soapy water.2. Mash bananas, beat in egg and ½ cup milk.3. Mix in flour, baking powder, almonds, sugar, and salt.4. Add remaining milk and chocolate chips.5. Spray frying pan with non-stick cooking spray.6. Spoon batter onto pan to make pancakes.7. When the pancakes are lightly browned underneath

and bubbly on top, flip to the other side.











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






April 2012 Vol. 15, No. 4


E X T E N S I O N



People may think they are “cooking from scratch” when they prepare gravy from a mix and stir together instant potatoes or add hamburger to a meal-in-a-box. True scratch cooking is preparing meals starting with foods in their original, flavorful form. With some practice, scrumptious meals can be cooked from tasty recipes.

Simple meals made with less processed, seasonal ingredients taste good and are healthy for your body. A great benefit of scratch cooking is controlling the ingredients you use. For instance, you can choose what type of salt and how much. From a chemical perspective, all salts have sodium and chloride. Tastes and textures vary among types of salts, including: iodized or table salt, sea salt, or gray salt. Table salt is finely textured and has an anti-caking additive and iodine added to it. Sea salt is coarse and made from evaporated seawater with trace amounts of minerals left in to add a unique flavor. Gray salt is another type of sea salt.

Cooking from scratch saves money. You spend less money by preparing your own food rather than eating take-out, convenience dishes, and prepackaged food-in-a-box. Making weekly menu plans and creating delicious food does takes effort. The advantage of scratch cooking is sharing quality time with your family while eating wholesome and satisfying food.

Cooking from Scratch


1-877-219-4646

Make a “use-it-up” shelf in your refrigerator for items that will soon go bad. Keep your refrigerator uncluttered. Put new items in the back and push older items to the front.

Use up groceries rather than trash them due to spoilage. Make french toast with slightly stale bread or make banana bread with overripe bananas. Cook a delicious soup using leftover meat and vegetables nearing their expiration date.

Label items for the freezer with the date and description to remember to use them.

Use-it-Up ShelfCost Cutter:

FEATURED RECIPE



Breaded Pork Chops

SENIOR SENSE

• 2 eggs

• 2 cups low-fat milk

• 1/3 cup honey

• 1 teaspoon vanilla

• 1½ cups brown rice, cooked

• Sprinkle of nutmeg

• ¾ cup raisins

Ingredients:• 4 lean pork chops (4-5 ounces each)

• ½ cup flour

• 1 teaspoon seasoned salt

• Dash pepper

• 1 egg

• 2 Tablespoons lowfat milk

• ½ cup dried bread crumbs or crushed cornflakes

• 1 Tablespoon canola oil

• 3 cup chicken broth or water


Brown Rice Pudding

Directions:1. Wash hands with warm, soapy water.2. Dip the pork chops in flour mixed with spices.3. Beat the egg with the milk. 4. Dip the pork chops in the egg mixture then in the crumbs to coat.5. Heat the oil in a skillet for 3 minutes over medium heat.6. Add pork chops and brown 3 minutes on each side. Add the broth.7. Cover and cook over medium heat 45 minutes until tender.8. Remove the cover for the last 5 minutes of cook time.Serves 2.

Enjoy changing the spices in this recipe to your liking. Remember to keep pork and other meats separate from vegetables, fruits, and prepared foods in your grocery cart and refrigerator.

1. Wash hands with warm, soapy water.

2. Beat eggs and milk.

3. Stir in honey, vanilla, rice, and raisins.

4. Pour in buttered dish and sprinkle with nutmeg.

5. Bake at 350 ° F. for about 1¼ hours.

Serves 6.

Make this traditional pudding to use up extra brown rice.

“We used the Cooking for You or Two cookbook and learned to cook for one person. It’s helped me to eat more fruits and vegetables.” ~ CNP Participant

Pink Pork

Cook raw pork such as chops, steaks and roasts to a minimum internal temperature of 145°F as measured with a food thermometer. Measure the thickest part of the meat before removing it from the oven or grill.

The cooked pork may still be pink when it is 145°F throughout. The USDA recommends letting the meat rest for three minutes after cooking.

Ground pork is different and should be cooked to 160°F.

FAMILY CORNER

Making baby food from scratch saves money and allows your child to get used to foods your family eats. You can help teach your baby the natural flavor of foods without adding salt, sugar, pepper, or other spices that commercial baby foods include.

Select fresh, high quality fruits, vegetables, and meats. Contact your Cent$ible Nutrition Educator for more specific ideas on making your own baby food. Contact information is on the back of this newsletter.

Homemade Baby Food

PHYSICAL ACTIVITY

Soon you will be shedding sweaters and putting on short sleeves. If you want to tone your arms focus on your biceps (the front of your upper arms), your triceps (the back of your upper arms), and your shoulders.

You can tone your arms with a variety of everyday activities. Shoveling snow, raking, mowing your lawn, weed whacking, and pulling weeds can do wonders for your arms. Washing and waxing your car or swimming also works the arms.

If you prefer structured exercises, select arm weights for resistance. For example, use household items like books and or canned foods, or try 3- to 4-pound hand weights for a more productive exercise session.

Awesome Arms

References:www.cookingfromscratch.net • www.associatedcontent.com • www.finance.yahoo.com • www.weightwatchers.com • www.msnbc.msn.com • Cooking for You for Two Cent$ible Nutrition Cookbook











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






May 2012 Vol. 15, No. 5




Drinking water is the best way to keep your body hydrated. Water is needed for your body’s systems to work. Water makes up 60% of your body weight. Every system in your body needs water. Water takes toxins out of organs, carries nutrients to cells, and provides moisture for ear, nose, and throat tissues.

Some people drink sports drinks as if they were water. Pop is another favorite beverage. Billions of gallons of soda are sold in the United States. Many health experts believe there is serious health consequences associated with drinking too much of these sugar-added beverages.

Pop is high in sugar and calories and has little nutritional value. The acid and sugar in pop can promote tooth decay. Another potential effect on health is the weakening of bones. Any carbonated drink can affect calcium absorption and bone density. This may be important for older women who drink a lot of soda, including diet. The decrease in bone-density may increase the risk of osteoporosis, a weakening of the bones, later in life.

Sports drinks have many of the same health concerns as soda. Although they can taste great and are marketed as healthy, they have added sugar and a lot of calories. Drinking sports drinks and not using the extra calories through physical activity can lead to weight gain.

Sports drinks have their place. They are beneficial for long periods of activity, for events in hot, humid conditions, and for sports with quick bursts of energy, such as a 90-minute soccer game. Sports drinks that contain more than 14 to 19 grams of carbohydrate per 8 ounces can lead to cramps, nausea, and vomiting. Choose when to have sports drinks wisely. Enjoy refreshing water more often and limit pop and sports drinks!

Rethink Pop and Sports Drinks for Health


1-877-219-4646

Sports drinks can cost $4 a bottle. For hydration, you might consider drinking water during or after a workout that lasts more than 90 minutes.

If you do decide to have sports drinks, try the powdered version. As you plan meals and snacks for the week, you can add the powdered version to your grocery list. The powdered version can be 1/10 the cost compared to prepared liquid versions and you can lower the calories by adding extra water to the powder.

Spending on Sports Drinks

Cost Cutter:

FEATURED RECIPE



Chicken Noodle Soup

SENIOR SENSE

Ingredients:• 1½- 2 pounds meaty chicken pieces

• 8 cups chicken stock, (or 8 cups water plus 2 Tablespoons instant chicken bouillon)

• 1 teaspoon dried basil

• 1 bay leaf

• 4 large carrots, diced

• 2 cups celery, diced

• 2 cups onion, chopped

• ½ package (11 ounces) whole-grain (or egg) noodles

• Pepper


What about Diet Soda?


2. In a large soup pot, stir together chicken, chicken broth (or water and bouillon), basil, and bay leaf. Bring to boil; reduce heat and simmer, covered, for 20 to 30 minutes or until chicken is done.

3. Remove chicken from broth. Set chicken aside to cool.

4. Add vegetables to broth. Return to a boil.

5. Add noodles, stirring to separate them. Reduce heat and simmer, uncovered, for 20 minutes.

6. Meanwhile, remove skin and bones from chicken; cut into bite-sized pieces. Return the chicken to broth. Simmer 10 minutes more, or until noodles are tender.

7. Remove bay leaf and discard. Add pepper to taste.

Makes 8 servings.

Choosing diet soda may reduce sugar and calories, but artificial sweeteners may also contribute to health issues.

Studies suggest that diet pop can result in greater weight gain than regular pop. When you consume a high-calorie food or beverage, your body thinks you are taking in nutrients and energy. After drinking a diet soda, your body “loses” the connection between “sweet” and “nutrients.” So, you may feel hungry more often when drinking diet pop.

“We have saved $50 a month so far. This was accomplished by not purchasing any sodas or chips. My children don’t seem to miss them.”

- CNP Participant

Washing Water Bottles

Water bottles should be cleaned often with dishwashing soap and hot water. Usually, reusable water bottles have wider mouths making them easy to clean. Single-use water bottles can be re-used as long as the bottle is well cleaned. The risk of bacterial growth is higher if you use the bottle with drinks containing sugar. If you use your water bottle for juice or sports drinks, be sure to drain, rinse, and wash the bottle.

FAMILY CORNER

The website, www.fruitsandveggiesmormatters.org, has wonderful ideas for getting more fruit and vegetables. Remember to store produce separately from raw meats. Rather than offering sugary fruit snacks to your family try these suggestions for delicious REAL fruit snacks.

• Popsicles! Freeze 100% juice to make tasty popsicles.

• Fruit Sandwiches Use slices of apples or pears and low-fat cheese.

• Fruit & Yogurt Fresh fruit dipped in your kid’s favorite low-fat yogurt.

REAL Fruit Snacks

PHYSICAL ACTIVITY

Besides drinking a lot of pop and sports drinks, many Americans also overdo it when it comes to watching TV. A way to increase physical activity and decrease television viewing is to ban TV on Tuesdays, creating “No TV Tuesdays.”

Not only can this lower your electric bill, it is a chance to try something new. By being “unplugged” from the television or any type of screen such as video games, you and your family can try new activities and hobbies. Your family can enjoy being more active. Your family’s hearts, brains, and bodies will benefit from this trade off!

No TV Tuesdays

References:www.fitness.gov • www.mayoclinic.com • Cent$ible Nutrition Cookbook • www.fruitsandveggiesmorematters.org • www.walking.about.com











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






Summer 2012 Vol. 15, No. 6




Stifling summer heat may curb your appetite and lessen your desire to cook nutritious meals over a hot stove. With this in mind, make it a summer of many, many salads. Eating salads almost every day can be a healthy and simple eating habit you can adopt.

Selecting salads for menus is an easy way to include servings of delicious vegetables and fruits. Refreshing salads are cool, crunchy, and fun to eat with lots of textures, colors, and flavors. A salad can have more than lettuce, tomatoes, and carrots. Try some of the following ingredients such as: romaine lettuce, walnuts, dried cranberries, grapes, red cabbage, mango, pumpkin seeds, avocado and a variety of salad dressings. The combinations are limitless.

Eating healthy foods such as those found in salads helps boost your energy. Salads add minerals, vitamins, and fiber to your diet. High fiber salads, which help reduce cholesterol and constipation, eaten before a meal can help you feel fuller and eat fewer calories in the rest of the meal. With a wide variety of colors of fruits and vegetables you benefit from many antioxidants which can help prevent disease.

Let your imagination run wild with all of the tasty creations. Remember to keep vegetables, fruits, and prepared foods separate from raw meat, poultry, and fish.

Summertime Salads


1-877-219-4646

Every few days, check your refrigerator to see what needs to be used soon so it won’t go bad. Use the ingredients you find to create a yummy salad. This is a great way to save money and keep items in your refrigerator fresh.

You may find leftover ingredients from making pizza, so try a Pizza Salad! Mix together salad greens, pepperoni slices, olives, and a sprinkle of shredded mozzarella cheese, with a splash of Italian dressing.

Enjoy creating new salads with just about anything in your refrigerator!

Making Salads Cost Cutter:

FEATURED RECIPE

Preparation = 30 minutes plus 60 minutes soaking time

Bean and Tomato Salad

SENIOR SENSE

Ingredients:• 15-ounce can white beans, rinsed

• ¼ cup red onion, chopped

• 2 Tablespoons cider vinegar

• 2 teaspoons honey

• ½ teaspoon canola oil

• ½ teaspoon dried basil

• ½ teaspoon pepper

• 8 ounces or about 2 cups green beans, trimmed and cut into 2-inch pieces

• 1 cup cherry or grape tomatoes, halved


Homemade Croutons


2. Combine white beans, onion, vinegar, honey, oil, basil, and pepper. Stir gently, cover and refrigerate to marinate for at least 1 hour or overnight.

3. Cook green beans in a pot of boiling water until crisp-tender, about 5-8 minutes. Drain, rinse with cold water, and drain again. Pat dry and add to the marinated white beans.

4. Stir in tomatoes.

Serves 4.

Does it seem like you cannot eat an entire loaf of bread before it goes bad? If so, try turning leftovers into Homemade Croutons!

• ½ loaf, or about 6 end pieces of whole-wheat bread

• 2 Tablespoons olive oil

• Flavor choices (1-2 teaspoons): Parmesan cheese, dried herbs (basil, oregano, rosemary), garlic powder, pepper

1. Preheat oven to 350°F.

2. Cut bread into ½-inch cubes.

3. Toss cubes with oil and seasonings.

4. Bake on a cookie sheet for 25 minutes or until crunchy.

This colorful salad has fresh tomatoes, green beans, red onion, and white beans. Try it with your family! It is loaded with nutrients. Remember to put these ingredients on your shopping list for a tasty salad option!

“We are eating more fruits and vegetables, using less salt, cooking from scratch more and eating smaller portions. We love the cookbook and new recipes.” - CNP Participant

Summertime Kitchen SafetyDuring the summer months children may spend more time in the kitchen preparing meals and snacks so help them remember these food safety rules.

Keep books, bags, and sporting equipment off food preparation areas such as counters or the kitchen table. This will help prevent the spread of bacteria.

Wash your hands. This is especially important after greeting or feeding the family pet, or even touching his toys.

Always use clean forks, spoons, and knives.

FAMILY CORNER

• 48 green seedless grapes, rinsed

• 48 red seedless grapes, rinsed

• 6-inch wooden skewers

1. Wash hands in warm, soapy water for 20 seconds.

2. Thread six grapes, alternating colors, onto each wooden skewer.

3. Place skewers into the freezer for 30 minutes or until frozen.

4. Serve immediately.

Monitor young children while eating these because of the sharp edges of the skewer. Grapes should be cut in half for children under 3 years to prevent choking.

Grapescicles

PHYSICAL ACTIVITY

1. Run through the sprinkler

2. Take family bike rides

3. Walk in new places

4. Take the neighborhood kids fishing

5. Friends, family, and neighborhood picnics

6. Pick fruits and vegetables at a farm

7. Play at the park

8. Go waterskiing

9. Run or walk in a 5k

10. Roller skate

11. Fly a kite on a windy day

12. Backyard camp

13. Make a fort

14. Go bowling

15. Slip ‘n Slide

16. Wash the car

17. Dance in the rain

18. Play baseball

19. Swim

20. Play putt-putt golf

21. Water balloon war

22. Hunt for bugs

23. Flashlight walk in the dark

24. Outdoor family game night

25. Grow a garden

Summer Bucket List

References:www.tasteofhome.com • www.webmd.com • www.eatingwell.com


Department 33541000 E. University Ave.Laramie, WY 82071877-356-6675 en español307-766-53751-877-219-4646 (toll free within Wyoming)


Cent$ible Nutrition Program








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






September 2012 Vol. 15, No. 7




Nutrition FactsServing Size:1 slice (32.0g)Servings:1Amount Per Serving

Calories 80 Calories from Fat 10% Daily Value*

Total Fat 1g 2%Saturated Fat 0g 0%Trans Fat 0gPolyunsaturated Fat 0gMonounsaturated Fat 0g

Cholesterol 0mg 0%Sodium 135mg 6%Total Carbohydrate 14g 5%

Dietary Fiber 4g 16%Sugars 3g

Protein 4g

Vitamin A 0% Vitamin C 0%Calcium 15% Iron 4%*Percent Daily Values are based on a 2,000 calorie diet.

Ingredients: 100% WHOLE WHEAT BREAD.

Have you tried whole-grain breakfast cereals, whole-wheat bread, or brown rice? If so, you are on your way to eating more whole grains.

Grains are divided into two groups, whole grains and refined grains. Whole grains contain the entire grain kernel, including the bran, germ, and endosperm. Refined grains have been processed and stripped of the bran and germ which contain nutrients and fiber. People who eat whole grains as part of a healthy diet have a lower risk for some chronic diseases.

To get more whole grains, use whole grain products in place of refined products. For example, have 100% whole-grain bread or tortillas instead of white bread or tortillas, or replace white rice with brown. Enjoy popcorn as a healthy whole grain snack without extra butter or salt.

Use the Nutrition Facts label to find the fiber content of the whole-grain foods. Good sources of fiber contain 10% - 19% of the Daily Value, and excellent sources contain 20% or more. Read the ingredient list on the label and choose products that name a whole grain ingredient first. Look for “whole wheat,” “brown rice,” “oatmeal,” or “wild rice.” Note that the color of food does not mean it is or is not a whole grain. Foods labeled as “multi-grain,” “seven-grain,” or “cracked wheat” are usually not 100% whole-grain products.

Make Half of Your Grains Whole Grains


1-877-219-4646

To save money, purchase more foods that are less processed, such as oatmeal rather than sugary cereals or popcorn in place of potato chips. Put a block of cheese in your grocery cart rather than a bag of shredded cheese and you will usually pay less per ounce. Instead of buying prepared fried chicken bake a whole chicken with your favorite spices. Plain yogurt can be flavored with fruit and be less costly than individual cups of flavored yogurt. These small decisions can end up being big savings on your food dollar while improving nutrition.

Purchase Unprocessed Foods

Cost Cutter:

FEATURED RECIPE

Preparation – 15 minutes, Bake – 40 minutes, Cool – 20 minutes

Brownie Bread

SENIOR SENSE

Ingredients:• 1½ cups ripe, peeled pears or 15-ounce

can pears in fruit juice, drained

• 2 eggs

• 1 Tablespoon canola oil

• 1 teaspoon vanilla

• 1 teaspoon lemon juice

• 1½ cups whole-wheat flour

• ½ cup sugar

• ½ teaspoon salt

• 1 teaspoon baking soda

• ½ teaspoon cinnamon

• 2 Tablespoons cocoa

• l cup chopped walnuts (optional)


Changing Bodies


2. Preheat oven to 350° F.

3. Lightly grease 9-by-5-inch loaf pan.

4. Mash pears.

5. Whisk eggs, oil, vanilla, and lemon juice into pears.

6. Add dry ingredients.

7. Mix in walnuts.

8. Bake about 40 minutes.

9. Cool 15 minutes on wire rack.

10. Remove bread from pan and cool on rack.

Serves 8.

Our bodies change as we get older. Seniors have very different nutritional needs than children, teenagers, and even middle-aged adults.

As we age, our metabolism naturally slows down. We need to eat less to stay at a healthy weight. When planning meals choose nutrient-rich foods. These are foods with lots of nutrition and not a lot of calories. Whole grains are an excellent choice. They help with digestion and help protect of the heart. Enjoy brown rice, whole-grain cereals, popcorn, barley, oatmeal, and whole-wheat bread for your health.

Are you ready for some tasty, wholesome bread full of nutrients? Brownie Bread is a great source of whole grains and includes fruit and nuts! As you make your weekly menu plan, add these ingredients to your shopping list before you head to the store.

“I will be more conscious of what I eat and am choosing healthier foods. I have learned not to mix cooked foods with raw foods.” - CNP Participant

Storing Whole-Wheat FlourWhole-wheat flour has a shorter shelf life than more highly processed flours because it contains wheat germ. The unsaturated oil in the wheat germ can go rancid, so it is best to store whole-wheat flour in a tightly sealed plastic container in the refrigerator or freezer.

Most other types of flour will keep well in sealed containers in a cool, dry, dark place. Flour that does not look or smell good should not be used.

FAMILY CORNER

• 1 cup canned sweet potatoes, drained

• 1 egg

• ½ cup low-fat milk

• 3 cup fruit jam

• 2 Tablespoons canola oil

• 2 Tablespoons applesauce

• 1¾ cups whole-wheat flour

• ¼ cup brown sugar

• 1½ teaspoons baking powder

• ½ teaspoon baking soda

• 1 teaspoon cinnamon

• ¼ teaspoon salt

1. Wash hands in warm, soapy water.

2. Lightly grease 12 muffin cups.

3. Mash sweet potatoes with a fork. Stir in egg, milk, jam, and oil.

4. Add dry ingredients.

5. Stir just until moistened.

6. Spoon batter into muffin cups.

7. Bake at 400°F oven for about 15 minutes.

Makes 12 muffins.

Yammin’ Jammin’ Muffins

PHYSICAL ACTIVITY

You wash your hands, take showers, and shampoo your hair. You are doing what you can to look and feel great. Are you missing out on an excellent way to feel good by being active every day?

No matter your age or shape, you should be active on a regular basis. Moving your body tones and strengthens muscles and keeps your bones strong. Since physical activity uses oxygen, it causes your body to burn fat and helps you maintain a healthy weight.

Activity also improves your skin. It boosts circulation and the delivery of nutrients to your skin. An active person will sleep better and have a stronger immune function.

The benefits of daily activity are amazing. Get up and get moving!

Incredible Benefits of Regular Activity

References:www.money.usnews.com • www.webmd.com

This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP, and the Expanded Food and Nutrition Education Program – EFNEP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-877-219-4646.

The U.S. Department of Agriculture (USDA) prohibits discrimination in all of its programs and activities on the basis of race, color, national origin, age, disability, and where applicable, sex, marital status, familial status, parental status, religion, sexual orientation, political beliefs, genetic information, reprisal, or because all or part of an individual’s income is derived from any public assistance program. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for communication of program information (Braille, large print, audiotape, etc.) should contact USDA’s TARGET Center at (202) 720-2600 (voice and TDD). To file a complaint of discrimination, write: USDA, Office of Adjudication, 1400 Independence Ave., SW, Washington, DC 20250-9410 or call (866) 632-9992 (Toll-free Customer Service), (800) 877-8339 (Local or Federal relay), (866) 377-8642 (Relay voice users). USDA is an equal opportunity provider and employer.











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






October 2012 Vol. 15, No. 8




Have you found yourself in a rut when it comes to dinner? Maybe you have a routine of hamburgers, hotdogs, tacos, and pizza. MyPlate suggests changing things up by trying a wide variety of foods from the Protein Foods Group and including seafood in your meals twice a week.

Protein gives you energy to get up and go. Protein in food is broken down into 20 amino acids which are the body’s basic building blocks for growth and energy. The amino acids are needed to maintain cells, tissues, and organs.

According to MyPlate, the amount needed from the Protein Foods Group depends on age, gender, and level of physical activity. Most Americans eat enough from this food group but can vary their choices and include more seafood.

There are many great protein choices. Seafood dishes can include clam chowder, salmon loaf, or grilled trout. You can try beans, nuts, seeds, peas, tofu, and soy products. Great options for beans are: black beans, navy beans, garbanzos, and lentils. For nuts try almonds, walnuts, pistachios, and pecans. Nuts are good as snacks, in salads or main dishes. Try adding peanuts or cashews to a vegetable stir fry. Soy products provide protein and include tofu, soy milk, and veggie burgers. Of course, there is a huge variety of meat such as: beef, lamb, pork, deer, elk, turkey, chicken, or buffalo.

Protein Possibilities


1-877-219-4646

By choosing to “dine in” you can save hundreds or thousands of dollars each year. Eating at home gives you the chance to try different foods and recipes.

October is a great time to eat at home. Someone may have given you a squash, such as spaghetti, acorn, or zucchini. It is also hunting season, so a family member or friend may have extra packages of elk, deer, or rabbit meat.

By staying home and trying new foods you can keep cash in your pocket.

Dining In with New Foods

Cost Cutter:

FEATURED RECIPE

Preparation – 20 minutes + 1-2 hours to marinate; Cooking – 15 minutes

Sweet and Sour Stir-Fry

SENIOR SENSE

Ingredients:• ¼ cup cornstarch

• 2 teaspoons sugar

• 6 Tablespoons reduced-sodium soy sauce

• ¼ cup white wine vinegar

• ½ teaspoon pepper

• 1½ pounds venison or beef steak, cut into1”strips,orextra-firmtofu,orpeanuts or cashews

• 1 medium green pepper, cut into thin strips

• 1 medium sweet red pepper, cut into thin strips

• 1 medium onion, sliced

• 2 cups mushrooms, sliced

• Cooked brown rice


Beans and Peas are Unique


2. Combine cornstarch, sugar, soy sauce, vinegar, and pepper, stir until smooth. Pour half into a large resealable plastic bag; add meat. Seal bag and turn to coat; refrigerate for 1-2 hours. Cover and refrigerate remaining marinade.

3. Drain and discard marinade from bag. In a large skillet, stir-fry meat (and tofu or nuts, if using), add vegetables and cook 4-6 minutes or until meat is no longer pink and vegetables are crisp tender.

4. Stir reserved marinade; add to the pan. Bring to a boil; cook and stir for 1-2 minutes or until thickened.

5. Serve with warm rice.

Serves 6.

MyPlate considers beans and peas part of the Protein Foods Group and the Vegetable Group. Dry beans and peas are mature forms of legumes and include: kidney beans, pinto

beans, black-eyed peas, split-peas, lentils, and garbanzo beans. They are excellent sources of protein, iron, and zinc. They also provide dietaryfiber,folate,andpotassium.Includebeanburritos,chili,andother bean recipes in your menu planning!

‘Tis hunting season . . . .

“Along with learning how to cook, I make breakfast every morning. I eat more whole wheat and I actually drink milk now.” - CNP Participant

Clean Up, Clean UpBacteria can spread throughout the kitchen and get onto hands, cutting boards, countertops, utensils, appliances, and food. Therefore, wash your hands for at least 20 seconds with warm water and soap before and after handling food, using the bathroom, playing with pets, or changing diapers.

Consider using paper towels to clean up surfaces in your kitchen. If you do use cloth towels, they need to be washed often in the hot cycle of a washing machine.

FAMILY CORNER

This is a great snack mix or topping for yogurt for 6 people.

• ½ cup almonds, walnuts, or your favorite nut, chopped• ½ cup dried sweetened cranberries• ½ cup raisins• ½ cup dried apricots• 1 cup sweetened whole grain cereal

1. Wash hands with warm, soapy water.

2. Cut apricots into eighths.

3. Combine all ingredients.

4. Portion equally into 6 servings.

5. Place portions into small plastic containers or sandwich bags for convenient, grab-n-go snacking.

Fruity Trail Mix

PHYSICAL ACTIVITY

As you know, physical activity is good for you. Along with fast-paced activities that make you breathe hard, be sure to do strength training. It can help reduce body fat, increase lean muscle mass, and burn calories more efficiently.Strengthbuildingactivitycanmaintainmuscle mass, develop strong bones, increase bone density, and reduce the risk of osteoporosis. It boosts your stamina and reduces chances of injury because muscles are stronger.

Strength training activities vary from push-ups and pull-ups to crunches or leg squats, lifting barbells, or using weight machines. You can do them as part of your activity routine at home or the gym.

Rememberstrengthtrainingandallofitsbenefitsthenext time you get moving!

Strength Training

References:www.helpguide.org • www.fruitsandveggiesmorematters.org • www.choosemyplate.gov • www.mayoclinic.com

This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP, and the Expanded Food and Nutrition Education Program – EFNEP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods forabetterdiet.Tofindoutmore,contact1-877-219-4646.

The U.S. Department of Agriculture (USDA) prohibits discrimination in all of its programs and activities on the basis of race, color, national origin, age, disability, and where applicable, sex, marital status, familial status, parental status, religion, sexual orientation, political beliefs, genetic information, reprisal, or because all or part of an individual’s income is derived from any public assistance program. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for communication of program information (Braille, large print, audiotape, etc.) should contact USDA’s TARGET Centerat(202)720-2600(voiceandTDD).Tofileacomplaintofdiscrimination,write:USDA,OfficeofAdjudication,1400IndependenceAve.,SW,Washington,DC20250-9410orcall(866)632-9992(Toll-freeCustomerService),(800)877-8339(LocalorFederalrelay),(866)377-8642(Relayvoiceusers).USDAisanequal opportunity provider and employer.

Department 33541000 E. University Ave.Laramie,WY82071877-356-6675enespañol307-766-53751-877-219-4646(tollfreewithinWyoming)



To learn how to eat better for less, please call Cent$ible Nutrition at 1-877-219-4646,orenEspañolat1-877-356-6675,orvisittheCent$ible Nutrition web site at: www.uwyo.edu/centsible. For information on how to apply for supplementalnutritionassistance,pleasecall1-800-457-3659.







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






November 2012 Vol. 15, No. 9




Get your children involved in the kitchen to teach them life skills and build better relationships with food and each other. Children can learn about food, healthy eating, and sharing tasks.

Two-year-olds can: help scrub fruits and vegetables, wipe tables, and tear salad greens

Three-year-olds can: pour liquids into batter, mix ingredients, and spread fruit spreads or peanut butter on whole grain bread

Four-and five-year olds can: measure ingredients, mash soft fruits and vegetables, juice fruits, and beat eggs

Older children can take on harder tasks such as slicing ingredients and cooking complete dishes.

Children of all ages are more likely to eat foods they helped make. This is a great way to increase the amount of fruits and vegetables they eat!

Once the food is prepared, sit down to a great meal together. Each person can share their day’s events. These mealtimes can create shared memories, jokes, and values. Turn off the television, computer, and phones so this time together can be special.

To start conversations, ask each family member to share the best part of their day or something they learned. Research has shown children and teenagers who regularly eat with their parents are more likely to do well in school and less likely to participate in risky or destructive behavior.

Meals and memories together


1-877-219-4646

Families may eat out often because of school sports, after school activities, and other commitments in the evening. To save money, eat homemade family meals together most of the time. Homemade meals can cost two to four times less than restaurant meals.

Make mealtime at home a priority and your family can benefit by sharing quality time together. Each family member can gain a sense of identity. Being together can help ease day-to-day conflicts and create traditions and memories to last a lifetime.

Back to the family dinner table

Cost Cutter:

FEATURED RECIPE

Sweet Potato Yeast Rolls

SENIOR SENSE

Ingredients:• 1 Tablespoon active dry

yeast

• 1 cup warm lowfat milk (110°F)

• ¾ cup canned sweet potatoes, mashed and liquid reserved

• 3 Tablespoons butter, melted and divided

• 1 teaspoon salt

• 1 egg, beaten

• 3 cups white flour

• 2 cups whole-wheat flour


Black Friday into Family Friday

PHYSICAL ACTIVITY

Are you ready for a Turkey Trot? This may be the year to give it a try. Plan for your family to enjoy eating and exercising on Thanksgiving Day.

Take a brisk walk or run first thing in the morning. Some communities actually host a Turkey Trot or similar event to get people moving. Or, create your own family trot to start the day with some family bonding.

After the feast, get moving and burn off those extra calories. Start a tradition of playing football, baseball, basketball, or any other sport. Later, visit with family members while on a bike ride or walk.

Burn the Bird Together


2. Dissolve yeast in milk; let stand 5 minutes.

3. Add sweet potatoes, one tablespoon butter, salt and egg. Add 1 or 2 tablespoons sweet potato liquid if mixture is too stiff.

4. Add 2 cups whole-wheat flour and 2½ cups white flour, knead dough; add remaining flour as needed to create a smooth, elastic dough.

5. Place in a large oiled bowl. Let rise until double in size, about 45 minutes.

6. Divide into 24 portions and shape each one into a roll.

7. Arrange rolls on oiled cookie sheets. Let rise until double in size, about 30 minutes.

8. Bake at 400°F for about 15 minutes. Serves 24.

Rather than shopping the day after Thanksgiving, stay home and make memories with your family. Play games, create menu plans for the upcoming week, or help others in need. Is there someone in your community you would like to thank or show your appreciation? Bake a healthy treat, write a note of thanks, and then deliver. What a fun way to spend time together on Family Friday and save money, too.

Holiday Food Safety:The Big Turkey Thaw

A frozen turkey is safe indefinitely, but once it begins to thaw any bacteria which was on it before freezing can begin to grow again. It is necessary to be cautious when thawing frozen turkey. Thaw turkeys in the original wrapper in the refrigerator or with cold water. If cold water is used, the water needs to be changed every 30 minutes. The following chart shows about how long it will take for frozen turkeys to thaw safely. Cook the turkey immediately after it is thawed.

Turkey Size In the Refrigerator (24 hours for every 4-5 pounds)

In Cold Water (About 30 minutes per pound)

4 to 12 pounds 1 to 3 days 2 to 6 hours




FAMILY CORNER

Ingredients:• 2 large Granny Smith

apples, peeled and chopped

• ½ cup orange juice

• 1 Tablespoon lemon juice

• 3 cup brown sugar

• ¼ teaspoon cinnamon

• Pinch of ground cloves

• 1 Tablespoon cornstarch mixed with 2 Tablespoons cold water

• ½ cup chopped walnuts

• 6 small flour tortillas

• 1 Tablespoon butter or non-stick spray

• Sugar

After School Apple Burritos

References: www.finance.yahoo.com • www.letsmove.gov • www.fsis.usda.gov • Cent$ible Nutrition Cookbook


2. In a saucepan, combine juices and apples. Bring to a boil, reduce heat, and gently boil for 5 minutes.

3. Add brown sugar and spices. Cook 3 minutes.

4. Add cornstarch mixture. Bring to a boil, stirring constantly. Cook one minute,

add nuts, and cool.

5. Warm tortillas in microwave, spoon filling into center, and fold edges together. Water may help seal edges.

6. Brush with butter or non-stick spray, sprinkle with sugar.

7. Bake on greased cookie sheet at 375°F for 20 minutes.

Serves 6.













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






“We saved $47.00 this month on our grocery bill. Our menus with shopping lists are great time and money savers at the store.” - CNP Participant

December 2012 Vol. 15, No. 10




Instead of arguing with children about eating certain foods or cleaning their plates, try offering children new foods. For example, instead of serving whole-wheat bread at lunch, try providing it as one of a few options over time. Or, make one slice whole wheat and the other slice their choice. Kids tend to enjoy foods when they can make choices. They also learn to be independent.

It is normal for children to resist foods they have never tried. Sometimes, children need time to accept and enjoy new foods. Offer new foods many times. Ask your child to try their sandwich with whole-wheat bread or offer multi-grain toast. It may take a dozen or more attempts before the child will accept the new food.

Let your child try small portions of new foods. For instance, give them a small taste of brown rice at first and be patient. Be a good role model by trying new foods yourself and share what the food tastes, smells, and feels like. Maybe you have not tried whole-wheat pasta in spaghetti before. Try it and have each person, including you, describe what it is like. They will benefit by seeing you try new foods, too.

As children develop tastes for many types of foods, such as whole grains, you will find it easier to make family menu plans.

Patience works better than pressure


1-877-219-4646

Re-create meals with leftovers and whole grains. Use whole-grain wraps, breads, and pastas to make tasty dishes. For example, use leftover grilled chicken and chopped vegetables in a multi-grain tortilla for a chicken wrap or try a whole-wheat bun with leftover meatballs and a slice of mozzarella for an Italian sandwich. Casseroles with pasta have endless possibilities such as tuna with whole-grain penne pasta. Another idea is to add barley to leftover vegetable soup and create an original yummy lunch.

Leftovers with Whole Grains

Cost Cutter:

FEATURED RECIPE

“We are eating more fruits and veggies, using less salt, cooking from scratch more and eating smaller portions since taking the CNP classes.” ~ CNP Participant

Stuffed Bell Peppers

SENIOR SENSE

Ingredients:• 1 pound extra lean ground turkey

or beef

• 1 cup cooked brown rice

• 6 green bell peppers

• 24 ounces tomato sauce

• 1 onion, chopped

• 1 Tablespoon Worcestershire sauce

• ½ teaspoon garlic powder

• Salt and pepper, to taste

• 1 teaspoon Italian seasoning

• 3 cup shredded low-fat provolone or mozzarella cheese

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

Planning for Whole Grains


2. Brown meat and onion. Drain fat.3. Remove and discard the tops, seeds, and

membranes of the bell peppers.4. Arrange peppers in baking dish with the

open sides up.5. Mix meat, rice, 16 ounces tomato sauce,

Worcestershire sauce, garlic powder, salt, and pepper.

6. Spoon meat mixture into peppers.7. Mix 8 ounces tomato sauce with Italian

seasoning and pour on top of peppers. Cover with foil.

8. Bake for 1 hour in a preheated 350°F. oven.

9. Remove foil, top with cheese, and bake for 10 more minutes.

Serves 6.

When your menu plans include brown rice or another whole grain, cook extra and freeze in recipe-sized amounts, such as one cup, to save time later.

Try whole-wheat versions of grain products, such as whole-grain macaroni in a favorite casserole to boost fiber and nutrients.

Remember the color of food is not always an indication of it being a whole grain. Look for whole grains as the first ingredient on labels. Search for products with terms such as “whole wheat”, “oatmeal”, “brown rice”, or “whole-grain cornmeal.”

Preparation – 25 minutes; Baking – 1 hour + 10 minutes; Total time: 1 hour 35 minutes

FAMILY CORNER

PHYSICAL ACTIVITYIs the Food in the Freezer Safe?Power outage can jeopardize the safety of food in your freezer. Thawed or partially thawed food may be safely refrozen if the product still contains ice crystals or is 40 degrees F. or below.

Discard any items that have come in contact with raw meat juice.

Keep the freezer doors closed as much as possible to keep the cold temperature cold. A full freezer will hold the temperature for about 48 hours if the doors remain closed.

Ingredients:• ¼ cup soft tub

margarine, melted

• 2 Tablespoons honey*

• 1 teaspoon cinnamon

• 10 cups popped popcorn**

*Children under 1 year should not eat honey

**Popcorn can cause choking in children under 3 years

Cinnamon Popcorn

A dinner dance is a great idea for a family get together. With the holidays in full swing, how about starting a unique tradition and create one of a kind memories. Rather than having everyone gather around the table and eat, think about how fun it would be to have a theme complete with music, dancing, and tasty food.

For example, you might consider making your next family celebration a 1950’s dinner and dance. Start by having everyone dress up in poodle skirts, letter sweaters, and rock ‘n roll apparel. The kids could be “car hops” and take orders on roller skates. Check out grandma’s attic for old clothes or make costumes from items around the house.

Other ideas are: beach party, carnival party, disco night, Hawaiian Luau, international party, and a Mexican fiesta.

Dinner Dance

References: www.letsmove.gov • www.fruitsandveggiesmorematters.org • www.ag.ndsu.edu • www.choosemyplate.gov • www.fns.usda.gov • www.foodsafety.gov


2. Melt margarine in small saucepan over medium heat.

3. Remove from heat and stir in the honey and cinnamon.

4. Drizzle heated mixture slowly over popcorn and stir until the popcorn kernels are evenly coated.

Serves 10.













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






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