Hello Friends

Here is the second of our series of quarterly newsletters. It has several pieces of information which I hope you will find helpful. I would also like to thank everyone who answered and returned the survey featured in the last newsletter. All of your comments were appreciated, and your suggestions for future issues were particularly helpful.

I hope you enjoy this edition. Again, your comments and feedback is always welcomed. If you have more suggestions for future newsletter, please do not hesitate to contact me.

Here's to Your Health!

Lynnette Mensah
Extension Educator
Nutrition and Wellness

Welcome Spring

Spring Vegetable Sauté

1 teaspoon olive oil
1/2 cup sliced sweet onion
1 finely chopped garlic clove
3 to 4 tiny quartered new potatoes
3/4 cup sliced carrots
3/4 cup asparagus pieces
3/4 cup sugar snap peas, or green beans
1/2 cup quartered radishes
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon dried dill

1. Heat the oil in a skillet. Cook the onion 2 minutes; add the garlic and cook another minute.
2. Stir in potatoes and carrots. Cover, turn the heat to low, and cook until almost tender, about 4 minutes.
3. If the vegetables start to brown, add a tablespoon or 2 of water.
4. Add asparagus, peas, radishes, salt, pepper and dill. Cook, stirring often, until just tender, about 4 minutes more.
5. Serve immediately.

Makes 4 servings. Nutrition facts per serving: calories 80 ~ calories from fat 10 ~ fat 1.5 g ~ cholesterol 0 mg ~ sodium 200 mg ~ carbohydrate 14 g ~ fiber 3 g ~ protein 3 g.

Recipe adapted from: 5-A-Day Web site ~ www.5day,gov
Author: National Cancer Institute (NCI)

New Rule Requires Grocers to Label Meat

The next time you go shopping at the grocery store, you should be noticing something new. As of March 1, 2012 all ground meat and poultry and popular cuts of meat sold in the United States must have a nutrition label.

This new law is mandatory and "labels or posters are to include listings of total calories, calories from fat, levels of saturated fat, protein, cholesterol, sodium and iron. In addition to showing the lean content for a particular meat, such as "90% lean," labels must now also include the fat percentage, in this example "10% fat."

Sou rce: Leslie Wade, CNN Medical Producer; Guide to Federal Food Labeling Requirements for Meat and Poultry Products, USDA.

Swiss Steak and Vegetables

1-1/2 pound beef round steak, boneless, extra lean (Use chuck steak, flank or other less tender steaks)
1/4 cup flour
2 tablespoons oil
1 cup water
1 teaspoon Worcestershire sauce
2 tablespoons onion, chopped
1 can (16 oz) tomatoes with juice
1/2 cup celery, chopped
1/2 cup carrots, sliced

1. Cut meat into six pieces and coat with flour.
2. Brown meat in oil in large skillet or pan.
3. Combine remaining tablespoon of flour, water, Worcestershire sauce, onion, tomatoes, celery and carrots in bowl and pour over meat.
4. Cover the pan and simmer about 2 hours or until meat is tender and sauce is thickened.

Serves 6. Nutrition facts per serving:
calories 200 ~ fat 9 g ~ calories from fat 75 ~ sodium 190 mg ~ total carbohydrate 11 g ~ fiber 2 g.

Pepper Steak

1-1/2 pound beef, round or sirloin steak, raw
1 tablespoon oil
1 cup water
1 medium onion, cut into 1/4 inch slices
1/2 teaspoon garlic powder
1/4 teaspoon ginger
2 medium green peppers, cut strips 3/4 inch wide
1 tablespoon cornstarch
2 teaspoons sugar, if desired
2 tablespoons soy sauce, low sodium
2 medium tomatoes

1. Trim fat from meat and cut meat into strips 2 x 1 x 1/4 inch.
2. Heat oil in large skillet. Add meat and cook, stirring frequently, until brown, about 5 minutes.
3. Stir in water, onion, garlic powder and ginger. Heat to boiling.
4. Reduce heat, cover and simmer 12 to 15 minutes for round steak; 5 to 8 minutes for sirloin.
5. Add green pepper strips during last 5 minutes of simmering.
6. Blend cornstarch, sugar and soy sauce. Stir into meat mixture. Cook, stirring constantly until mixture thickens and boils for 1 minute.
7. Cut each tomato into eighths and place on meat mixture.
8. Cover and cook on low just until tomatoes are heated thoroughly, about 3 minutes.
9. Serve with rice or noodles.

Serves 6. Nutrition facts per serving: calories 230 ~ fat 10 g ~ calories from fat 90 ~ sodium 420 mg ~ total carbohydrate 8 g ~ fiber 1 g.

Recipes to try.........

Zucchini Salad with Cilantro

2 small zucchini
1/2 cup chopped cilantro
1 can (15 oz) lite apricot halves, drained
1 green pepper, chopped
4 green onions, sliced
2 tablespoons lowfat balsamic vinegar dressing

1. Peel zucchini. Cut into slices, and then quarter the slices.
2. Cut each apricot half into quarters.
3. Combine all ingredients.

Makes 6 servings, 1 cup each. Nutrition facts per serving: calories 84 ~ protein 1 g ~ carbohydrate 21 g ~ fiber 3 g ~ fat 0 ~
fat from calories 0 ~ cholesterol 0 ~ sodium 85 mg.

Strawberry and Spinach Salad

1 pint fresh strawberries
2 bunches fresh spinach
1/2 cup sugar
1-1/2 tablespoons minced green onion
1/2 teaspoon Worcestershire sauce
1/2 teaspoon paprika
1/2 cup olive oil
1/2 cup balsamic or cider vinegar
2 tablespoons sesame seeds

1. Wash strawberries under cool running water. Remove caps and set aside to drain.
2. Wash spinach and remove large tough stems. Tear large leaves into small pieces. Drain.
3. In a medium bowl combine remaining ingredients and whisk together.
4. Slice strawberries into halves or quarters and place in a large bowl. Add dry spinach.
5. Pour dressing over all and toss.

Makes 8 servings.

Parmesan Rice Cilantro

1 cup rice 1/4 cup cilantro, chopped
2 cups water 3 tablespoons Parmesan, Asiago, Romano shredded cheese

1. Cook rice with water according to directions on package .
2. Stir in cilantro and cheese.

Makes 6 servings, 1/2 cup each. Nutrition facts per serving: calories 165 ~ protein 3 g ~ carbohydrate 23 g ~ fiber 0 g ~ fat 6 g ~
fat from calories 33 ~ cholesterol 4 mg ~ sodium 294 mg.

Easy Chicken Bundle

1 (4 oz) boneless chicken breast, skin removed
1/2 cup sliced carrots
1/2 cup broccoli
1 small onion, sliced 1/4 inch thick
- pepper to taste
2 tablespoons water
- cooking spray

1. Preheat oven to 450º.
2. Spray 12 x 18 inch sheet of heavy-duty aluminum foil with non-stick cooking spray.
3. Place chicken breast and vegetables on lower half of foil. Season with pepper (optional). Add water.
4. Fold upper half of foil over food, meeting bottom edges of foil. Seal edges together making a tight 1/2 inch fold. Fold again. Repeat on sides. Place on cookie sheet and bake 20 to 25 minutes.

Makes 1 servings. Nutrition facts per serving: calories 225 ~ calories from fat 36 ~ fat 4 g ~ cholesterol 96 mg ~ sodium 117 mg ~ carbohydrate 8 g ~ fiber 3 g ~ protein 37 g.

Exchanges: 5 very lean meats ~ 1 vegetable Carbohydrate Units 0

Asparagus with Gremolata Sauce

2 pounds asparagus, washed and trimmed
2 tablespoons margarine or butter
2 teaspoons grated lemon peel
1 large garlic clove, minced
2 tablespoons fresh lemon juice

1. Cook asparagus in a large pot of boiling water until tender, about 4 minutes.
2. Drain: rinse with cold water to col quickly, and drain again.
3. Pat dry; wrap in a paper towel and then plastic wrap and refrigerate.
4. Melt margarine in a heavy large skillet over medium-high heat.
5. Add lemon peel and garlic and stir for 30 seconds.
6. Add asparagus and toss to coat.
7. Sprinkle with lemon juice. Sauté until asparagus is heated through and coated with Gremolata sauce, about 3 minutes.
8. Transfer to platter. Sprinkle with parsley and serve.

Makes 6 servings. Nutrition facts per serving: calories 70 ~ calories from fat 35 ~ fat 4 g ~ cholesterol 0 mg ~ sodium 55 mg ~ carbohydrate 6 g ~ fiber 3 g ~ protein 3 g.

Is Sugar a "Poison"?

According to Robert H. Lustig, MD, a pediatric endocrinologist at University of Southern California in San Francisco, sugar, particularly fructose, is "toxic"' This has stirred quite a bit of debate. So, is sugar poison? Should you be putting it into your coffee, tea, or cereal? Should you be eating desserts with "sugar?" Is high fructose corn syrup worse than any other type of sugar?

There are five types of "simple sugars" referred to as monosaccharides. They include glucose, fructose, galactose, xylose, and ribose. The type most often added to food is called table sugar or granulated sugar. Granulated sugar (sucrose) is considered a disaccharide because it contains a combination of glucose and fructose. Lactose (the sugar found in milk) is also dissaccharide. It is a combination of glucose and galactose.

Sugars, like that found in table sugar, are found in several plant tissues such as corn, sugar beets, and sugar cane. These plants generally contain enough sugar to be harvested, extracted, and refined into the sugars we use to sweeten our foods. Studies show that the average American consumes over 260 calories per day in sugar. Diets high in sugar, especially refined sugar (table sugar, high fructose corn syrup, etc.) can lead to many health problems. Even "natural sweeteners" such as agave nectar and honey, can be unhealthy if you consume too much.

So, is sugar "bad" for you? Too much of any one food item can be "bad" for you. One of the problems with high fructose corn syrup (and many other types of sugars) is that it is added to so many processed foods (cookies, soft drinks, peanut butter, etc.). Whether it is cane sugar, high fructose corn syrup, or sugar from sugar beets, the key message should be to reduce your total sugar intake. Here are a few suggestions:

• Snack on whole fruit or fruit juice instead of cake, cookie, or ice cream.
• Choose plain yogurt instead of fruited yogurts.
• Limit the sugar you add to food or beverages.
• Begin to "wean" yourself off of added sugars.
• Eat fewer sugary foods such as cake, pies, and other desserts with sugar .
• Choose reduced sugar jams, jellies, preserves, and spreads on your toast.
• Others suggestions?

Menu Suggestions From Diabetes Lifeline

Breakfast

1 pkt. Instant cinnamon spice oatmeal
2 eggs
2 slices whole wheat toast
2 teaspoons margarine, whipped
1 cup (8 oz) skim milk

569 calories, 77 carbohydrates, 5 carbohydrate choices

Lunch

Roast beef sub sandwich with
1 slice Swiss cheese,
1 tablespoon lite mayonnaise
1 cup Zucchini Salad with Cilantro*
1 cup (8 oz) skim milk

577 calories, 80 carbohydrates, 5 carbohydrate choices

Dinner

3 oz grilled chicken breast
1/2 cup Parmesan Rice with Cilantro*
1 cup peas and carrots
1/2 cup sliced peaches in own juice
1 cup (8 oz) skim milk

576 calories, 75 carbohydrates, 5 carbohydrate choices

Diabetes

More people in the United States are being diagnosed with type 2 diabetes than at any time in recent history. Poor dietary choices and lack of enough physical activity have led to high rates of overweight and obesity. Obesity leads to a greater risk of diabetes, and diabetes increases your risk for many serious health problems. Health problems include:

• Blindness: If you have diabetes you are at higher risk of blindness than people without diabetes.
• Nerve damage in the feet: Diabetic nerve damage can reduce your ability to feel heat, cold, or pain in your feet. If you injure your foot, this loss of feeling can mean you may not feel the injury until it becomes infected.
• Heart disease/stroke: You are twice as likely to get heart disease or have a stroke if you are diabetic.

What can I do to reduce risk?

1. Talk to your doctor, dietitian, and or health care professional to determine what your goals should be to help manage your diabetes. If at all possible, talk to a dietitian to help you with your dietary goals.

2. Educate yourself about the disease and how to self-mange it. Attend classes offered by diabetes educators or dietitians at your local hospital(s) or University of Illinois Extension.

3. Depending on the amount of physical activity you are involved in, you may need to increase that amount. Think of ways to add more activity such as parking farther away from the entrance to the store; take the stairs instead of riding up the elevator; walk in place during commercial breaks, etc. Be sure to talk with your doctor or healthcare provider before you begin any exercise regime.

4. Learn the type of dietary changes YOU need to make. There is no one "Diabetic Diet" that is appropriate for everyone.

With correct treatment and lifestyle changes, many people with diabetes are able to prevent or delay the onset of complications. If you would like to be informed when University of Illinois Extension offers "I on Diabetes," "Dining with Diabetes for the Holidays," or "Chronic Disease Self- Management: Live Well/Be Well," call our office at 217-877-6042.

Asparagus Frittata

1-1/2 cup egg substitute (6 egg equivalents)
2 scallions, chopped
1/3 cup Parmesan cheese
2 tablespoons olive oil
24 asparagus spears, trimmed
1 teaspoon dried mint

1. Slice trimmed asparagus into 1-inch diagonal pieces. Heat oil in a 10-inch non-stick skillet and sauté asparagus and scallions about five minutes.

2. Blend egg substitute, cheese and mint. Pour over asparagus and scallions in skillet and cook on medium heat, gently pulling sides back from skillet to cook egg substitute throughout. Cover skillet with lid once egg mixture is half-cooked. Use a spatula to divide into thirds, and turn once.

Serves 3. Nutrition facts per serving: calories 258 ~ calories from fat 144 ~ total fat 16 g ~ cholesterol 9 mg ~ sodium 415 mg ~ carbohydrate 6 g ~ dietary fiber 3 g ~ protein 23 g. Exchanges: 3 medium fat ~ 1 vegetable. Carbohydrate Units 0.

Dark Chocolate Strawberry Fondue

4 ounces unsweetened chocolate
1/2 cup skim milk
5 tablespoons Splenda

1. Place chocolate squares in a microwave-safe bowl and microwave on high in 1-minute increments until melted.
2. Whisk in milk and Splenda.
3. Dip strawberries using about 1 teaspoon of chocolate per berry.

Makes 16 servings - 3 strawberries per serving.
Nutrition facts per serving: calories 52 ~ calories from fat 70 ~ total fat 4 g ~ cholesterol 0 mg ~ sodium 6 mg ~ carbohydrate 5 g ~ dietary fiber 2 g ~ protein 1 g. Exchange: 1 fat Carbohydrate Units 0

Raw Milk is Becoming Popular, But Is it Safe!

Raw or unpasteurized milk and milk products have become more popular in recent years. Some believe it is more nutritious. Some just believe it is better because it's "natural" or a "real food."

Whatever the reason, BE VERY AWARE that there is potential danger in drinking or eating raw milk or milk products. According to the FDA, raw milk can harbor dangerous microorganisms that can pose serious health risks. Raw milk is milk from cows, sheep, or goats that has not been pasteurized to kill harmful bacteria. This raw, unpasteurized milk can carry dangerous bacteria such as Salmonella, E. coli, and Listeria, which are responsible for causing numerous foodborne illnesses. These harmful bacteria can seriously affect the health of anyone who drinks raw milk, or eats foods made from raw milk.

However, the bacteria in raw milk can be especially dangerous to pregnant women, children, the elderly, and people with weakened immune systems.

The Dangers of Listeria and Pregnancy

Pregnant women run a serious risk of becoming ill from the bacteria Listeria which can cause miscarriage, fetal death or illness or death of a newborn. If you are pregnant, consuming raw milk - or foods made from raw milk, such as Mexican-style cheese like Queso Blanco or Queso Fresco - can harm your baby even if you don't feel sick.

While most healthy people will recover from an illness caused by harmful bacteria in raw milk - or in foods made with raw milk - within a short period of time, some can develop symptoms that are chronic, severe, or even life-threatening.

If you or someone you know becomes ill after consuming raw milk or products made from raw milk - or, if you are pregnant and think you could have consumed contaminated raw milk or cheese - see a doctor or healthcare provider immediately.

Raw Milk & Pasteurization: Debunking Milk Myths

While pasteurization has helped provide safe, nutrient-rich milk and cheese for over 120 years, some people continue to believe that pasteurization harms milk and that raw milk is a safe healthier alternative.

Here are some common myths and proven facts about milk and pasteurization:

• Pasteurizing milk DOES NOT cause lactose intolerance and allergic reactions. Both raw milk and pasteurized milk can cause allergic reactions in people sensitive to milk proteins.
• Raw milk DOES NOT kill dangerous pathogens by itself.
• Pasteurization DOES NOT reduce milk's nutritional value.
• Pasteurization DOES NOT mean that it is safe to leave milk out of the refrigerator for extended time, particularly after it has been opened.
• Pasteurization DOES kill harmful bacteria.
• Pasteurization DOES save lives.

Source: Food Facts from the U.S. Food and Drug Administration

Dreamsicle Pops

1 cup low-fat vanilla or lemon yogurt
1 can (6 oz) orange juice concentrate
2-1/2 cups skim milk
1 teaspoon vanilla
12 small paper cups
12 popsicle sticks or plastic spoons

1. Blend together yogurt, orange juice, milk and vanilla, using a blender, hand beater or whisk.
2. Pour into small paper cups.
3. Add a wooden popsicle stick or plastic spoon for the handle.
4. Freeze until firm.

Makes 12 servings. Nutrition facts per serving: calories 60 ~ fat 0 g ~ calories from fat 0 ~ sodium 40 mg ~ carbohydrate 13 g ~ fiber 0 g.