Crawford County HEA Newsletter
In This Issue
- Upcoming Events
- February HCE Board Meeting
- From the HCE Board President
- HCE Valentine — Making Day
- HCE Board Meeting — January 3, 2017
- I’m Positive, I’m Aging! - March Lesson
- Morning Glories Unit News
- Attention Morning Glories Unit
- Winter Conditions
- Your HCE Dues are Due!
- Morning Glories — January Meeting
- Did You Make New Years Resolutions?
- Valentine’s Day — Tuesday, February 14
- Benefits of Eating Low-fat Dairy
- How Do You Eat Spaghetti?
- One Pan Spaghetti
- S.E. LaMotte Unit News
- Crawford County Senior Centers
- Fresh Fruits & Veggies to Incorporate this Winter
- February Lesson
2 Ground Hog's Day
7 HCE Board Meeting 9 a.m. in the Extension office
Valentine-Making Day 10 a.m. in the Extension office
10 HCE March Lesson: "I'm Positive, I'm Aging!" 10 a.m.
14 Valentine's Day
20 Presidents' Day
22 Washington's Birthday
28 Morning Glories will be assembling the March newsletter at 10 a.m. in the Extension Office.
** Please call 546-1549, if that time doesn't work for you!
February HCE Board Meeting
The next monthly HCE Board meeting will be Tuesday, February 7 at 9 a.m. in the U of I Extension office.
Everyone is invited to attend!
From the HCE Board President
Dear HCE Members,
Happy New Year! 2017 will be a great year for the Crawford County HCE.
The organization was established on March 25, 1947—making this our 70th Anniversary year. The HCE Board is planning a special celebration for March.
Once again, February will be Valentine making for the residents of Heritage Health and Magnolia Care Center. The Morning Glories Unit will provide treats for the residents of Ridgeview in Oblong. In April, the S.E. LaMotte Unit will have a membership event, May will be the International Program, and in June, the Sunbeams will plan our annual picnic.
Remember, these activities are more fun when everyone attends. Please make our 2017 HCE year a special one by joining in on these activities.
You will be glad that you came!
Susan Allison, HCE Board President
HCE Valentine — Making Day
Tuesday, February 7
Everyone is invited and encouraged to come out and help make "valentines" on Tuesday, February 7, at 10 a.m. in the Extension Office.
If you can, please bring: white or colored paper, stickers, markers, verses, scissors and creative ideas! Glue sticks will be provided.
We will need lots of hands to make 70+ valentines for area residents in Heritage Health and Magnolia Care Center.
The Morning Glories will make treats for the residents of Ridgeview this year.
HCE Board Meeting — January 3, 2017
President Susan Allison called the meeting to order at 9:05 a.m. with eight members present.
Secretary Jeannie Adams read the minutes of the last meeting. Sandy Bryans made the motion to approve the minutes, LaDonna Harris seconded the motion.
Sandy Bryans gave the treasurers report:
Checking Account: $1,413.06 and Money Market: $3,906.23. Jeannie Adams made the motion to approve the treasurers report, Phyllis Adams seconded the motion. The motion on the minutes and the treasurers report carried.
Hope Dennis received the LTC Christmas luncheon bill for $260. Jeannie Adams made the motion to pay the bill and give a $30 tip to Judy Young and her staff. LaDonna Harris seconded the motion and the motion carried.
In old business, Susan Allison mentioned the nursing home project for February. The annual conference is in Peoria from March 14 – 16. Registration deadline is February 14. We are to send in names of deceased members to be
recognized at the conference. We also talked about County of the Year. Susan Allison mentioned Winter Day in the Garden will be January 28 at LTC. Registration/$35 is due January 20. Susan Allison brought up that HCE was formed March 25, 1947. We discussed the board planning a fun activity for March to celebrate this. LaDonna Harris made the motion to adjourn at 10:09 a.m., Sandy Bryans seconded the motion. The next meeting is February 7, 2017.
I’m Positive, I’m Aging! - March Lesson
The March lesson will be given by telenet at 10 a.m. on Friday, February 10 in the Extension office.
What is the secret to successful aging? Believe it or not is has nothing to do with your income, being free from
illnesses or a life free from disappointments.
Studies have shown that successful aging has more to do with "being optimistic" (instead of "having a positive
attitude"), maintaining friendships and choosing to live a healthy lifestyle.
These are just a few of many considerations for aging well and making the most of our later years. This lesson will
include research related to positive aging as well as a discussion on ageism and how negative stereotypes of
aging can contribute to prejudices and even discrimination.
Morning Glories Unit News
The Morning Glories celebrated Christmas with a carry in dinner at the Oblong Community Building.
The delicious meal was followed by games and bingo.
Attention Morning Glories Unit
Members will be assembling the March newsletter in the Extension office on Tuesday, February 28,
at 10 a.m.
Bad weather is right around the corner! Weather conditions can cancel our HCE events.
When in doubt OR before leaving your house for a event, lesson or meeting, please call U of I Extension office at: 618/546-1549 to see if it has been cancelled! Or rescheduled!
Your HCE Dues are Due!
Please pay your annual dues of $9.
Send in your $9 annual dues to:
301 S. Cross St., #290
Robinson, IL 62454
** This will be your LAST newsletter IF dues are not paid for 2017.
I f you are unsure IF you are paid current, please call the U of I Extension office at 618/546-1549 to check!
Morning Glories — January Meeting
Members were encouraged to bring in jewelry to the January meeting.
The members enjoyed looking at the different styles of jewelry. It was a very interesting "bring and share" lesson.
Did You Make New Years Resolutions?
If not, why not try these! OR pick a few to incorporate into your lifestyle this year!
1) Drink plenty of water.
2) Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3) Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
4) Live with the 3 E's -- Energy, Enthusiasm and Empathy
5) Make time to pray.
6) Play more games
7) Read more books than you did in 2016.
8) Sit in silence for at least 10 minutes each day
9) Sleep for 7 hours or more.
10) Take a 10-30 minutes walk daily. And while you walk, smile.
11) Don't compare your life to others. You have no idea what their journey is all about.
12) Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13) Don't over do. Keep your limits.
14) Don't take yourself so seriously. No one else does.
15) Don't waste your precious energy on gossip.
16) Dream more while you are awake
17) Envy is a waste of time — you have everything you need!
18) Forget issues of the past—it ruins your present happiness.
19) Life is too short to waste time hating anyone.
20) No one is in charge of your happiness except you.
21) Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
22) Smile and laugh more.
23) You don't have to win every argument. Agree to disagree.
24) Call your family often.
25) Each day give something good to others.
26) Forgive everyone for everything.
27) Spend time w/people over the age of 70 & under age.
28) Try to make at least three people smile each day.
29) What other people think of you is none of your business.
30) Do the right thing!
31) De-clutter: get rid of anything that isn't useful, beautiful or joyful.
32) GOD heals everything.
33) However good or bad a situation is, it will change.
34) No matter how you feel, get up, dress up and show up.
35) When you awake up in the morning, thank GOD for it!
36) Start every day with a prayer.
Valentine’s Day — Tuesday, February 14
Valentine's Day is fast approaching and if you are still trying to figure out what you can do for your grandkids, look no further.
The holiday is typically met with sugar, chocolate and more sugar, but hopefully, you can reduce the sugar intake and celebrate love instead!
Here are some fun ideas for you to do with the kiddos that won't result in a sugar rush, but instead lots of love and gracious hugs:
¨ Fix a special breakfast – Throw together some whole wheat pancakes and grab a heart-shaped cookie cutter!
Instead of adding syrup, slice some fresh strawberries and even add a little honey on top.
¨ Make it festive – Decorate your dining room or kitchen with pink and red streamers, balloons, Valentine's plates, heart-shaped confetti and matching napkins.
¨ Express your love - Take extra time to tell the kids how much they mean to you! The biggest thing that kids need to know is that they are loved!
¨ Plan a special family night – Try going out with your entire family and plan a fun-loving family night. Make healthy heart-shaped pizzas, have a dance party, or make it a game or puzzle night. The possibilities are endless!
¨ Prepare a healthy treat - Strawberries already have the natural shape of a heart, so make strawberry/banana kabobs and serve them in a red cup.
Benefits of Eating Low-fat Dairy
· Includes skim/low-fat milk, and reduced-fat cheeses and yogurts.
· Skim/low-fat milk contains the same nutrients as whole milk, but much less (or no) fat.
· Naturally nutrient-rich foods containing calcium, potassium, other vitamins, minerals and protein are essential for human growth and development.
· Helps build strong bones and teeth while helping to reduce risk of low bone mass, fractures and osteoporosis.
· Studies suggest skim/low-fat milk may help reduce risk of high blood pressure, the leading cause of heart disease.
· The American Heart Association recommends drinking skim/low-fat milk as a way to reduce overall fat in your diet, while still offering necessary nutrients.
· Try adding low-fat dairy to your menus to see the benefits mentioned above in your diet and overall health!
How Do You Eat Spaghetti?
There's something about this age-old dish that's screams comfort. While many people refer to spaghetti as the classic Italian dish made up of thin pasta and a red tomato sauce, spaghetti actually refers to the type of pasta.
It's traditionally made with durum wheat semolina and rolled and cut into long thin strands. Durum wheat is a hard wheat with a high protein and gluten content. When it's milled, the wheat's endosperm is ground into a product called semolina, which gives the pasta a golden yellow color.
Nutritionally, it's better to buy whole wheat spaghetti, which not only includes the endosperm, but also includes the bran and the germ of the wheat kernel. These two parts contain B-vitamins, fiber and antioxidants.
Spaghetti is best used with a light, thin sauce. However, it doesn't always have to be a tomato sauce. Pair it with soy sauce for an Asian meal, or add Italian or balsamic dressing to make a cold salad. Add a small drizzle of oil to cooked pasta while still warm to keep it from sticking. When it's time to devour, eat the spaghetti one of three ways: twist the fork around the pasta to wind it up, press the fork onto a spoon and then twist the fork to wind it up, or just go lady and the tramp style and slurp!
See recipe on next page.
— Jenna Smith, Extension Educator, Nutrition and Wellness
One Pan Spaghetti
1 lb. lean ground beef or turkey
1 medium onion, chopped
3-1/2 cups water
1 can (15 oz.) no-added salt tomato sauce
1 can (14.5 oz.) diced tomatoes, undrained
1/2 teaspoon sugar
2 teaspoons dried oregano
1/2 teaspoon garlic powder or 2 garlic cloves
1/4 teaspoon pepper
2 cups (12 oz.) uncooked whole wheat spaghetti pasta
1 cup (4 oz.) shredded Parmesan cheese
Brown meat and onions in a large skillet over medium-high heat. Drain fat.
Stir in water, tomato sauce, diced tomatoes, sugar and spices; bring to a boil. Add spaghetti noodles; cover pan, and simmer 10-15 minutes, stirring often to
prevent sticking. When spaghetti is tender, top with Parmesan cheese. Refrigerate leftovers within 2 hours.
Yield: 15 (½ cup) servings
Nutrition Facts (per serving): 130 calories, 5 grams fat, 180 milligrams sodium, 10 grams carbohydrate,
2 grams fiber, 12 grams protein
S.E. LaMotte Unit News
The S.E. LaMotte unit met in December at Palestine's Main St. Bistro for their annual Christmas luncheon. After lunch, Judy Hardesty was surprised with a cake to celebrate her birthday. Members played two Christmas games and the
winners were: Mary Ellen York and Myrna NcNair.
Those attending were Noralee Buntin, Mary Ellen York, Betty Lawhead, Nita Jochim,Elizabeth Tudor, Pat Kincaid.
Back row: Brenda McCoy, Judy Hardesty, Sandy Bryans, Barbara Miller, Myrna McNair, Leah Buser, Rosemary Ellis.
Crawford County Senior Centers
All 3 area Senior Centers are serving lunch! You can eat your lunch at any one of these Centers — or pick up and take it home! Just call:
Robinson Senior Center: 618/544-8811
Oblong Nutrition Center: 618/592-3111
Palestine Senior Center at 618/586-2128
Fresh Fruits & Veggies to Incorporate this Winter
Did you know that there are some amazing, fresh fruits and veggies that we only have access to for part of the year? The winter season welcomes some very unique produce that is great tasting as well as highly nutritional. Take your meals to the next level this season by incorporating these healthy fruits and veggies while adding color, nutrients, and pizzazz!
· In Season: October-May
· Nutritional Value: This root vegetable is high in vitamins and minerals such as vitamin C, dietary fiber, and potassium. It also contains antioxidants that have anti-cancer, anti-inflammatory, and anti-fungal properties. The majority of vitamins and minerals found in parsnips are located very close to the skin. In order to maximize the nutritional value, it should be finely peeled or cooked whole.
Fun Fact: Parsnips are 100% edible; however, their shoots and leaves contain toxic sap that can cause a chemical burn or intense allergic reaction upon contact with skin!
· In Season: December-April
· Nutritional Value: This fruit is a great source of vitamin C, fiber pectin, and the antioxidant lycopene. Consuming grapefruit can help lower cholesterol and burn fat.
Fun Fact: Grapefruit is eaten as a sweet candy in areas like Costa Rica. The fruit is cooked to remove sourness and then filled with dulce de leche.
· In Season: September-December/ March-June
· Nutritional Value: Artichokes are high in dietary fiber, vitamin C, and magnesium. They also have one of the highest antioxidant levels compared to other vegetables. This funny flower can help with digestion, liver function, and blood cholesterol levels.
Fun Fact: The artichoke that we purchase at the store to consume is actually just the head of the flower. The stem that supports it can grow to be over 6 feet tall!
· In Season: September-December (in the market place by January-March)
· Nutritional Value: This root vegetable contains complex carbohydrates, dietary fiber, and beta-carotene. While it is starchy, it is actually ranked highest in nutritional value compared to rice, wheat, potatoes, and corn.
Fun Fact: Sweet potato consumption has become increasingly popular in the US. It is often served as French fries or baked potatoes and paired with fun condiments like blue cheese.
Whether you are cooking in large quantities for the family or preparing small meals for yourself, incorporating these
seasonal fruits and veggies will surely be satisfying.
Get inspired by seasonal cooking and take a look at other fruits and veggies that are only available at this time of the year. Your body will thank you—and so will your taste buds!
What Do Those Numbers Mean? - February Lesson
WHEN IN DOUBT, THROW IT OUT!
But should we? In the U.S. people throw away 40% of the food that they buy.
Are we throwing food away unnecessarily? Numbers and dates that are stamped on food products, but what do they mean?
1) Dates on Food Packages (FSIS)
¨ "Sell-By" or "Pull Date"
¨ "Best if Used By (or before)" date is recommended for best flavor or quality. It is not a purchase or safety date.
¨ "Use-By" date is the last date recommended for the use of the product while at peak quality.
¨ "Pack Dates" (usually on canned fruits and vegetables, canned meat and fish, boxes of crackers and cookies, spices) It is the date the product was packaged; sometimes it is
written in code, (Packed on 3/23/11", "192 VIG 2109" )
Can codes are quite confusing, example: a code of 3052 probably means your tomatoes were canned in March (third month), on the fifth day in 2002. Most acidic canned foods have a shelf life in your home cupboard of 18 months. Canned foods will be safe (but may change in taste and texture) for many years after this date.
If the containers have bulges or dents then the product should be thrown away. Packages of foods will be safe for long periods of time after the pack date, but may not be a flavorful. Any product with a broken seal or smells bad should not be eaten.
¨ An "Expiration Date" is printed on infant formula, baby food, vitamins, over-the counter drugs, yeast, baking powder, cake mixes, pectin Example: "Expires 2/24/11", "Do not use
after 2/24/11" Infant formula, baby food, and over-the-counter drugs should never be consumed after the expiration date because they may not function in the body as they are supposed to. Rising agents like yeast will be safe after this date, but may not be as effective.
¨ "Better if used by date shown", is used for foods that have a long shelf life, but will begin to lose their flavor. The date listed is an estimate of how long the food will be of optimal quality. Quality is defined as smell, taste, and texture, not as safety. Therefore, after the date listed, the food may not taste as good, but it will still be safe. If the product smells or tastes bad, or if the seal on the package has been broken, it is best if you don't use it. Foods that use this date include: packaged mixes like macaroni and cheese, boxed soups, bakery products, cheese, some canned foods, cold cereals, peanut butter, mayonnaise.
Other symbols on food packages: The letter "U" on a food means that the food is kosher, processed under Jewish dietary laws. Foods that are certified kosher can carry a U in a circle or a K in a circle, star or triangle. A "D" refers to dairy, so the "D" indicates the kosher product also contains milk.
Eggs typically carry a Julian date that indicates the day the eggs were packed. Typically eggs have a shelf life of 3-5 weeks, after the stamped date, in your refrigerator.
— MaryLiz Wright, Extension Educator, Nutrition and Wellness