Crawford County HEA Newsletter
In This Issue
- April 2017 Events
- April HCE Board Meeting
- Crawford County’s International Committee
- HCE Membership Drive — April 12
- HCE Board Meeting — March 7, 2017
- What to do with Spinach?
- Spring Flooding Safety Tips
- Attention Sunbeam Unit
- 3 Reasons Everyone Loves Cereal
- Better Breakfast Eaters
- Rhubarb’s Mysteries Revealed
- How Much Caffeine Do You Drink?
- It’s Spring Time — Get Outside!
- Salt Awareness — Did You Know?!?!?!
- No Bake Granola Bars
- What’s ORZO?
- Sun-dried Tomato Orzo with Chicken
- EGGS—zactly Right! — April Lesson
- Don't forget the Membership Drive
April 2017 Events
4 HCE Board Meeting 9 a.m. in the Extension office
12 Membership Event 1:30 p.m. at Harper House in Palestine
14 Good Friday
16 Happy Easter!
25 Sunbeams Unit will be assembling the May newsletter at 10 a.m. in the Extension Office.
** Please call 546-1549, if that time doesn't work for you!
April HCE Board Meeting
Monthly HCE Board meeting will be Tuesday, April 4 at 9 a.m. in the U of I Extension office.
Everyone is invited to attend!
Crawford County’s International Committee
Crawford County's International Committee —Mary Stampini and Phyllis Adams
These ladies have done an outstanding job the past three years with our local HCE International Program!
In addition to the lesson on the country, they prepare foods from that country and always seem to find items to showcase from that country! Wow-za!!! These ladies are amazing!
And to top it off...Phyllis Adams always sends in an annual "report" with details and photos documenting what Crawford County done to promote the chosen country. Which then wins CRAWFORD COUNTY awards & money!!
HCE Membership Drive — April 12
S.E. LaMotte members have planned a fun event to get NEW MEMBERS!
Everyone is encouraged to invite a friend or family member to April's Membership Drive on Wednesday, April 12 at 1:30 p.m. at the Harper House.
The Harper House is located BEHIND the Palestine High School, which is located on Main Street. Drive behind the school and it's the small white house across from the school's play ground area. The cost is FREE for a fun afternoon with friends!
Sherry Creed will give a presentation on her mission's trip to the country of Haiti. Light refreshments will be served.
This is an excellent opportunity to ask a friend or family member to come out and enjoy the afternoon with you! Registration is not necessary but if you can — it would be helpful when planning the refreshments.
Please call by Friday, April 7. As always —The more...The merrier!!!
HCE Board Meeting — March 7, 2017
President, Susan Allison called the meeting to order. Jeannie Adams read the minutes of the last meeting.
Bonnie Finn made the motion to approve the minutes, Sandy Bryans seconded the motion.
Treasurer, Sandy Bryans gave the treasurer's report. Bank - $1,252.54 and Money Market - $3,906.81.
LaDonna Harris made a motion to approve the treasurer's report, Phyllis Adams seconded the motion.
Susan Allison passed out different readings for the 70th Anniversary party planned for March. State president Jane Chapman and guest will be attending. Susan turned in a bill for $20.23 for party supplies.
Discussed details regarding the upcoming LTC play on March 26 at 2 p.m. for HCE members and guests to attend.
Hope Dennis will send scholarship forms/applications to the local high schools and LTC by April 1st with a deadline of May 9.
Membership event will be April 12 with the S.E. LaMotte members planning and organizing the event.
Next meeting is April 4 at 9 a.m. Phyllis Adams moved to adjourned the meeting at 9:55 a.m. and Sandy Bryans
seconded the motion.
What to do with Spinach?
Spinach isn't just for Popeye; it's for all boys and girls, men and women, who want to be healthy and enjoy a good green!
However, if you think it's packed full of iron and will make your muscles big, you may have been misled. History has it that a German chemist misplaced a decimal point and listed a 100-gram serving as having 35 milligrams of iron rather than the true amount of 3.5 milligrams. Nonetheless, spinach is highly regarded in the nutritional world and is considered a powerful superfood.
This dark leafy green is an excellent source of vitamins A and K. It's also a good source of folate and fiber. There are different varieties of spinach, but most are familiar with flat or smooth-leaf spinach, which have flat, spade-shape leaves. Baby spinach is very young and usually the flat variety.
Always wash fresh spinach right before use. Spinach can easily be sautéed in a small amount of oil for a rapid 3-minute side dish. Of course, you can also use it in a spinach dip, put it on a pizza, layer it in a lasagna, or throw it in a quiche. The versatility and quick-cooking make spinach an easy ingredient in a home cooked meal.
A spinach recipe is on the next page.— Jenna Smith, Extension Educator, Nutrition and Wellness
Spinach Smothered Chicken
2 teaspoons olive oil
8 oz. sliced mushrooms
1/2 large onion, chopped
2 Tablespoons chopped pecans
3 cups fresh baby spinach
2 teaspoons olive oil
4 boneless skinless chicken breasts (4 oz. each)
1/4 teaspoon black pepper
1/2 teaspoon garlic powder
2 slices reduced-fat provolone or mozzarella cheese, halved
In a large skillet, heat olive oil over medium heat. Add
mushrooms, onions, and pecans; sauté until vegetables are tender and pecans are toasted. Add spinach and cook until wilted. Remove spinach mixture from skillet and cover to keep warm. In the same skillet, heat olive oil over medium-high heat. Rub chicken with pepper and garlic powder and add to skillet. Cook chicken breasts for 10 minutes; turn each breast over and cook an additional 10 minutes until
internal temperature read with a thermometer is at least 165°F. Top with cheese; cover skillet with lid and cook until cheese is melted. Top chicken breasts with spinach mixture.
Yield: 4 servings
Nutrition Facts (per serving): 260 calories, 11 grams fat, 160 milligrams sodium, 7 grams carbohydrate, 2 grams fiber, 31 grams protein
Spring Flooding Safety TipsWhen spring hits, too much rain or thawing snow can bring severe flooding. Floods are the most common and costly natural disaster in the United States.
Here are some things to keep in mind:
Þ Never drive or walk through flooded streets. It only takes six inches of moving water to sweep a person off their feet and 12 inches to move a car. Remember, if a street is flooded — Turn Around; Don't Drown.
Þ Floods are expensive. A few inches of water in a 1,000-square foot home could cost more than $10,000 in repairs and replacement of personal possessions.
Þ Most insurance does not cover flood damage. Only flood insurance will cover the damage from floods. Speak with your insurance agent now to protect your family!
Þ Talk with your family and make an emergency plan for you and your pets. No matter the disaster, it's always a good idea to have emergency supplies ready at home, at work, and in the car.
Be prepared with a "Flood Safety Social Media Toolkit" so you can share tips with your friends and family, go to: www.ready.gov/flood-toolkit.
— American Red Cross
Attention Sunbeam Unit
Members will be assembling the May newsletter in the Extension office on Tuesday, April 25, at 10 a.m.
3 Reasons Everyone Loves Cereal
DELICIOUS — There are so many varieties out there, you're bound to find one that fits your taste.
NUTRITIOUS — A lot of cereals are fortified with vitamins, a source of fiber, and taste great with protein-packed milk.
VERSATILE...ISH — Easy to pack and simple to eat, you can eat cereal with (almost) anything, any time and any place!
Cereal Facts to "Pour" Over
Þ The first breakfast cereal, "Granula," was invented in the United States in 1863 by James Caleb Jackson.
Þ About half of Americans start their days with cereal
Þ Americans consume 101 pounds or 160 bowls of cereal per person every year.
Þ Thurl Ravenscroft, the man who voiced Tony the Tiger, was the same man who sang "You're a Mean One, Mr. Grinch" in Dr. Seuss' "How the Grinch Stole Christmas.
By eating breakfast we provide our bodies with proper nutrients and energy to perform at our peak throughout the day. Breakfast lowers risk for diseases, gets you moving, and keeps you focused. It also balances your blood sugar (glucose), which affects your metabolism.
Better Breakfast Eaters
Follow these tips for a balanced breakfast:
Þ Start small and light. Use foods that pack a good punch of nutrients. Items such as a hard-boiled egg, nuts, and grains.
Þ Include Protein. Protein is important to keep you satisfied and focused. Eggs or low-fat diary products are a quick options to get protein into your morning routine.
Þ Break it up. If you are busy or not hungry in the mornings, break up your breakfast. Grab a banana in the morning and then bring oatmeal with you to eat once you arrive at work. This is about taking small steps.
Þ Think outside the box. Have you ever had a "nontraditional" food item for breakfast? Eat foods that are appealing to you and easy to pull together. A sandwich or leftovers from the night before can be considered "breakfast".
Þ Choose whole grains often. Whole grains have fiber which will slow digestion and make you feel full longer than refined (white) products. Make sure what you are buying is 100% whole grain. If you've tried them before and don't care for the taste, try again. Try a whole grain you have not tried before such as brown rice or bran cereal are all considered whole grains. Or choose oatmeal for a whole grain warming breakfast. To know if it is in fact 100% whole grain, make sure the word "whole" is listed first on the ingredient list.
Rhubarb’s Mysteries Revealed
As the season warms up, many gardeners begin looking forward to their first rhubarb harvests. Although it was first cultivated in central Asia more than 2,000 years ago for its medicinal properties, rhubarb is best known today as an ingredient in our early-summer pies.
Rhubarb forms thick red, pink, or green stalks with large, extravagant green leaves. It grows best where plants will receive full sun in fertile, well-drained soils that have good organic matter.
Plant rhubarb in the early spring while plants are dormant. Avoid harvesting the plants the first year, and only lightly harvest for 1 to 2 weeks during the second year. Full harvest may begin the third or fourth year depending on the plant size. At that point, you can go on to harvest for 8 to 10 weeks.
Rhubarb's sour, tart, tangy flavor is sometimes described as mouth-puckering. Most people find it necessary to sweeten rhubarb with sugar, honey, or fruit juice to minimize the tartness. Rhubarb is often combined with strawberries, especially in pies.
Generally, the deeper red the stalk, the more flavorful. Medium-size stalks are generally more tender than large ones.
Harvest 10- to 15-inch stalks by snapping them, rather than cutting them off. Grab a stalk down where it emerges from the ground, and pull up and slightly to one side. Harvest only one-third of the stalks from a plant at one time. Immediately after harvesting, cut off and discard the leaves. If purchasing rhubarb, look for flat, crisp stalks, and leave any curled or limp ones behind.
Rhubarb leaves should never be eaten. They contain oxalic acid, a toxin that can cause poisoning when large quantities of raw or cooked leaves are ingested.
Rhubarb can be stored in the refrigerator for two to four weeks, if the refrigerator is set between 32 to 36 degrees Fahrenheit and at 95 percent relative humidity. For best results, store unwashed stalks in perforated plastic bags in the crisper drawer.
Rhubarb is 95 percent water, and one cup of diced rhubarb contains about 26 calories, 2 grams dietary fiber, and 351 milligrams of potassium. Due to its acidic nature, avoid cooking rhubarb in reactive metal pots such as aluminum, iron, and copper.
Rhubarb can be prepared and served many different ways —pies, tarts, breads, cobblers, cakes, jams, sauces, puddings, and salads.— Jennifer Fishburn, Extension Horticulture Educator
How Much Caffeine Do You Drink?
Where is Caffeine Found?
Caffeine is a naturally occurring plant substance found in soft drinks, cocoa, chocolate, energy drinks, coffee beans, pain, allergy, and cold medications.
How Much is Too Much?
The 2015-2020 U.S. Dietary Guidelines suggest limiting caffeine consumption to no more than 400 mg./day or three to five-8 oz. cups of coffee/day. Research supports by limiting caffeine to 400 mg., coffee can be incorporated into a healthy lifestyle with no increased risk for premature death, chronic disease, or cardiovascular disease. Because each person is different and caffeine affects the body differently based on age, sex, size, and sensitivity, these limitations may vary.
Is Caffeine Addictive?
Caffeine does not carry the same addictive effects as hard drugs, but people can build a tolerance to the stimulant effects of caffeine and experience withdrawals when removed from the diet. Avoid going "cold turkey" when trying to cut back on caffeine. The withdrawal effects
can include nausea, vomiting, fatigue, irritability, headaches, nervousness, and muscle tension. These symptoms will appear 12 to 24 hours after stopping the caffeine consumption and can last as long as a week.
Although you might feel miserable for a week, the severity of the withdrawal symptoms are minimal compared to alcohol or hard drugs. To avoid these feelings, try to slowly cut back on caffeine rather than completely cutting it out at once.
Coffee (5 oz.) Typical caffeine - 60-150 mg
Decaf coffee (5 oz.) Typical caffeine - 2 -5 mg
Tea (5 oz.) Typical caffeine - 40 - 80 mg
Diet Coke (12 oz. can) Typical caffeine - 45 mg
Mountain Dew (12 oz. can) Typical caffeine - 55 mg
Red Bull Energy Drink (12 oz. can) Typical caffeine - 111 mg.
Aspirin (1 dose) Typical caffeine - 65 mg.
Special dark chocolate (1 bar - 41g.) Typical caffeine - 31 mg.
It’s Spring Time — Get Outside!
With the weather warming up, it's a great time to be outdoors and increase physical activity. The Physical Activity Guidelines recommend at least 150 minutes (2.5 hours) of moderate physical activity per week or 75 minutes (1.25 hours) of vigorous activity per week.
Tips to help increase motivation to stay active:
Identify the roadblocks and find your own reason to stay active. Before planning ahead, take time to think about what is stopping you from getting enough physical activity. Lack of time? resources? physical barriers? Take the time to talk to your physician or a personal trainer on what type of physical activity would work best for you. Motivate yourself to be physically active by writing down why it's important to you personally. One study found 83% of men workout to improve their physique while women were more concerned about
maintaining a healthy lifestyle.
Plan ahead. Research finds people who moderately exercise an average of 30 minutes per day (even just walking) to reduce anxiety have a lower body weight and improved mood. Lay out workout clothing the night before, or take a gym bag with you to work to prevent making multiple trips.
Aim for 10 minutes at a time. Don't have time for a full 30 minutes? Break it up throughout the day. Research actually finds those who exercise in shorter -10 minute bouts were more likely to stay active than those who did a continuous 30 minutes.
Salt Awareness — Did You Know?!?!?!
√ Salt and sodium are not the same. Salt is sodium chloride (40% sodium and 60% chloride). Sodium is a mineral naturally occurring in food. Roughly about 90% of sodium consumed comes from salt.
√ 75% of the sodium consumed from processed food such as canned soup, luncheon meat, and frozen meals.
√ Sea salt contains just as much sodium as table salt.
√ According to recent research, when salt intake is reduced, blood pressure begins decreasing within weeks.
No Bake Granola Bars
No Bake Granola Bars — 24 Servings
2-1/2 cups rice cereal
2 cups quick-cooking oats
1/2 cup raisins
1/2 cup packed brown sugar
1/2 cup light corn syrup
1/2 cup peanut butter
1 tsp. vanilla
Mix cereal, oats, and raisins in a large bowl and stir together. In a small saucepan, mix brown sugar and corn syrup & stir constantly over medium heat. When mixture begins to boil, remove from heat. Add the peanut butter and vanilla to the sugar mixture in the saucepan. Mix until smooth.
Pour the peanut butter mixture over the dry ingredients; mix well. Lightly spray a 9x13 inch baking pan with cooking spray. Press the mixture into the pan. Allow to cool.
Nutrition Facts (per serving): Calories 120 ~ fat 3 g ~ calories from fat 30 ~ sodium 60 mg ~ total carbohydrate 21 g ~ fiber 1 g
If you've never tried orzo, now is the time.
I know; there are so many different types of grains and grain products it's difficult to try them all. You've been told to try barley, couscous, quinoa and bulgur, but the product that makes it to the plate the most is pasta. Did you know that orzo is simply a form of pasta?
Like most pasta, orzo is made by combining durum wheat flour, called semolina, with a liquid, usually water. Once the dough is formed its rolled flat and cut into a pasta shape that resembles rice. In fact, many people who see orzo get
it confused with rice. However, orzo is slightly larger.
When searching for it in the grocery store you may tend to steer toward the rice aisle, but it's the pasta aisle where you will likely find it.
Nutritionally, orzo is similar to rice. Ounce for ounce they contain similar amounts of fat, carbohydrate and sodium. Like rice, orzo can be made with whole grains, which adds more fiber and nutrients, but it may be harder to find.
Orzo makes a great substitute for rice and because its so small, it doesn't take long to cook. Use orzo in soups and stews, in stuffed peppers, or as a base for a cold salad.
Boil it in broth and add Parmesan cheese for an easy side dish. You can't go wrong with this tiny pasta!
Sun-dried Tomato Orzo with Chicken
1 Tablespoon olive oil
1 lb. boneless, skinless chicken breast, cut into ½-inch pieces
1 large clove garlic, chopped
2-3/4 cup low sodium chicken broth
1-1/4 cup uncooked orzo pasta
1/4 teaspoon black pepper
1/2 teaspoon dried basil
1/2 cup grated Parmesan cheese
1/3 cup julienne-cut sundried tomatoes, not in oil
In a large skillet or stew pot, heat olive oil over medium heat. Add chicken and cook until no longer pink.
Transfer chicken onto a plate and cover to keep warm.
Add garlic to hot pan; sauté for 20-30 seconds, being careful not to burn. Add broth. Bring to a boil. Add orzo, and boil uncovered for 9-10 minutes, stirring occasionally.
(It will not soak up all the broth; you need for a sauce).
Stir in cheese and sundried tomatoes. Serve warm.
Yield: 6 servings
Nutrition Facts (per serving): 310 calories, 8 grams fat, 190 milligrams sodium, 32 grams carbohydrate, 2 grams fiber, 26 grams protein
EGGS—zactly Right! — April Lesson
Eggs! The wonderful protein –cheap, easy to prepare and versatile! You can poach, boil, coddle, bake or fry them. Fold them into an omelet or bake them in a casserole. Breakfast, lunch, dinner or snack, eggs are a perfect addition to anyone's diet. Why not eggs?
Here are some tips/facts about eggs:
· Eggs are an important source of protein, vitamins, antioxidants and essential amino acids.
· Each egg contains six grams of protein, 4.5 grams of fat, (1.5 grams saturated /2 grams mono-unsaturated fat).
· A large egg contains 185mg cholesterol (in the yolk). To eliminate cholesterol, replace each whole egg with two egg whites. (Recent studies have shown that the cholesterol in eggs does not always effect cholesterol in our blood)
· Fertile eggs are no more nutritious than non-fertile eggs.
· Eggs are very economical! About 18 cents each!
· To store keep eggs in carton and place on the bottom shelf of the refrigerator (can be kept 4-5 weeks after the date on the carton)
· To crack: tap egg firmly on flat surface (kitchen counter).
· Hitting egg on the edge of a bowl will drive bits of shell into the egg.
· Cracked/shelled eggs can be frozen, in an airtight container, for up to 1 year.
· Egg substitute or egg product can be purchased chilled or frozen. These are pasteurized, flavored, egg whites with added color. They do not contain cholesterol.
· The color of the shell means nothing---it is actually associated with breed of chicken—all egg are nutritionally identical.
· Food safety concerns: assume all eggs are infected with Salmonella
o Cook all eggs to 160 degrees
o Wash all countertops, utensils with hot soapy water
o Never use the same utensils for raw eggs and ready to eat foods without washing
o NEVER allow anyone to eat products containing raw eggs, e.g. cookie dough, uncooked eggnog, protein drinks made with raw eggs, etc.
· Cook eggs on low to medium heat for best results.
· Do not add salt to eggs prior to cooking as it may cause watery eggs.
Ever wonder why your boiled eggs have that green ring around the yolk? This is caused by the suphur in the egg white reacting with the iron in the yolk. This chemical reaction is exaggerated when eggs are cooked too long or at too high a temperature or cooled too slowly. Avoid this by following these directions:
The perfect boiled egg
Place eggs in a single layer in a saucepan and cover with 1 inch of cold water. Cover, bring to a boil and immediately remove from heat. Let stand 11-13 minutes. Remove eggs from water. Chill by immersing eggs in ice water before peeling.