CNP Newsletter 2011 (English)

January 2011 Vol. 14, 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

Perhaps the New Year has found you with a baby or one soon to be born. If so, take time to consider breast-feeding. Both formula-feeding and breast-feeding can provide adequate nutrition and opportunities for bonding with your baby. Ultimately, however, breast milk is the best for your babys first year of life. When breast-feeding is not an option, infant iron-fortified formula is the next best option.

Breast milk is designed to meet the growth, development, and energy needs of infants. It has just the right amount of fat, sugar, water, protein, and other nutrients. As the baby grows, the quantity and composition of the milk naturally changes. Breast milk also provides protection from allergies and common illnesses. It is easy for babies to digest and is clean, safe, and inexpensive.

The clear or yellow fluid, colostrum, secreted for two to four days after delivery, is rich in protein, vitamin A, and is important for the babys immune system.

The nursing mom also receives benefits from breast-feeding. Since breast milk is ready-to-feed, there is no need for measuring, mixing, or warming. Without bottles to prepare or wash, moms can have more time to relax with their babies. Breast-feeding can help a new mother return to her pre-pregnancy weight by using the fat deposited during pregnancy for milk production.

Baby, It Is a New Year

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

1-877-219-4646

Breast-feeding provides beneficial nutrition to a baby and it can be more economical than purchasing formula. The average cost of infant formula for one year is about $700.

Women who breast-feed need to eat about 500 extra calories each day to cover the calories needed for milk production. This adds some expense, but breast-feeding still costs less than purchasing formula. The extra calories should come from nutrient-rich foods, such as nonfat milk products, whole grains, fruits and vegetables, and lean meats.

Formula or Breast Milk?

Cost Cutter:

FEATURED RECIPE

Applesauce

SENIOR SENSE

If you have someone with a baby in their life, remind them that infants should not be fed cows milk until one year of age.

While most formulas contain cows milk, it has been modified. Unmodified cows milk is hard for the baby to digest, and it

contains too much potassium and sodium for infants.

Ingredients:

3 pounds baking apples* (about 9 medium), cored, quartered

1 cup water

1111111113 to l cup sugar1 teaspoon ground cinnamon (if desired)

*Varieties for baking include Granny Smith, Golden Delicious, McIntosh, Spartan, Rome Beauty and Stayman

When your baby is six months or older, he or she may enjoy some homemade applesauce. Actually, applesauce could be a fun new breakfast food for your whole family. Breakfast is a great way to start the day. Consider making breakfast a habit and eat it within two hours of waking every day.

Directions:Wash hands with warm, soapy water.

Combine ingredients in large saucepan or Dutch oven.

Bring to a boil; reduce heat. Cover and simmer for 8 to 10 minutes or until apples are tender; add more water if necessary.

Remove from heat.

Mash with potato masher or process in blender or food processor to desired texture.

Serve warm or chilled. Stir before serving.

Makes 8 servings.

1.

2.

3.

4.

5.

6.

Want more information about feeding your family for less? Dont wait! Call 1-877-219-4646

No to Cows Milk

Cent$ible Nutrition has taught me to eat more fruits and vegetables and less soda and candy.

~ Cent$ible Nutrition Program Participant

Infant Food SafetyFormula or breast milk left in a bottle after one hour from the start of feeding should be thrown away.

Once formula has been prepared, keep it in the refrigerator and use within 72 hours.

Expressed breast milk fed from a bottle can also be kept in the refrigerator for up to 72 hours. It can also be frozen and kept for 3 months. After breast milk is thawed, use it within 24 hours.

FAMILY CORNER

Dinnertime can be especially challenging with a new baby, especially if you have other children. Multitasking can take on a whole new meaning as you prepare meals, feed the baby, eat with the family, and clean up. Encourage older children to help with meal preparations. This can be a special time to catch up. Dinner time is an excellent opportunity for families to come together and share their day.

Enjoy One Another at Dinnertime

PHYSICAL ACTIVITY

Research shows that regular physical activity started soon after giving birth is good for your overall health and may also reduce the risk of postpartum depression.

Walking is one of the easiest ways to ease into a fitness routine. Everything from a stroll to a power walk can do wonders for you and your body.

Because every pregnancy and delivery is different, check with your health care provider before participating in any workout program.

Get a Move On after Giving Birth

References:Cent$ible Nutrition Cookbook www.webmd.com Duyff, Roberta Larson American Dietetic Association Complete Food and Nutrition Guide American College of Obstetricians and Gynecologists

This material was funded by USDAs 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 espaol307-766-53751-877-219-4646 (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$ible Nutrition at 1-877-219-4646, or en Espaol at 1-877-356-6675, or visit the Cent$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 2011 Vol. 14, No. 2




Super foods is a popular term for foods that contain disease-fighting nutrients. These are healthy choices to include in your menu plans. These foods tend to be high in nutrients and low in calories. Some examples are lowfat yogurt, eggs, nuts, kiwis, berries, whole grains, beans, salmon, broccoli, and sweet potatoes. Eating a variety of healthy foods will help you maximize the super foods.

Lowfat yogurt is a super food because it is high in calcium and contains protein and potassium. If you do not like yogurt, skim milk is another healthy option. Dairy foods are a great nutrient package.

Eggs are nutritious, low-cost, and can be used in many ways. Along with protein, eggs contain twelve vitamins and minerals, including choline, for brain development and memory.

Nuts are another super food with protein, heart-healthy fats, and fiber. Enjoy the fun taste and texture of nuts, but keep in mind portion size. A single serving of nuts is 1 ounce.

A handful of berries offer a lot of nutritional goodness. They have antioxidants, phytonutrients, are low in calories, and high in water and fiber to help control blood sugar and keep you feeling full for longer.

By including super foods on a regular basis, you will be on your way to healthy eating. There are many wonderful foods available that provide nutrients and are tasty and simple to include in your diet.

Super Foods to the Rescue!


1-877-219-4646

Foods high in antioxidants, minerals, and vitamins are easy to find in most supermarkets. When you shop smart, nutrient-rich, or super foods are no more costly than anything else in your grocery cart. In many cases, the nutrient-rich foods are less expensive than processed foods, snacks and beverages. For example, brown rice is about $0.10, blueberries $0.66, multi-grain pasta is $0.28, and frozen vegetables are $0.25 per serving. These foods give you more nutrients for your dollar than high-calorie, lower nutrient foods like candy, soda or processed snack foods.

Saving Money with Super Foods

Cost Cutter:

FEATURED RECIPE

Cinnamon Raisin Soft Breadsticks

SENIOR SENSE

Carrots are a super food. Research suggests that people who eat foods high

in vitamin A and other anti-oxidants over several years have decreased

incidences of Alzheimers disease. A diet

rich in

Ingredients:

1 cup raisins

boiling water

3 cup flour

cup brown sugar

1 Tablespoons baking powder

teaspoon baking soda

teaspoon salt

2 cups plain low fat yogurt

1 egg

cup sugar

1 Tablespoon cinnamon

Enjoy these yummy breadsticks for breakfast or a snack made with the super food lowfat yogurt!


Measure raisins into a bowl and pour boiling water over to cover. Soak.

Mix together the flour, brown sugar, baking powder, soda, and salt.

In another bowl, mix together yogurt and egg with a whisk or a fork. Pour yogurt mixture into the flour mixture and stir. Drain raisins and add to dough. Mix well. Dough will be quite soft.

Turn dough onto a floured surface. Knead about 15 times. Cut into 12 pieces and roll into a rope and twist. Place on lightly greased cookie sheet. Sprinkle with cinnamon and sugar.

Bake at 375 degrees F for 18 to 20 minutes or until lightly browned.

Makes 12 breadsticks. Extras can be frozen.

1.

2.

3.

4.

5.

6.

Vitamins A, C, E, and zinc has also been shown to protect vision. One medium carrot delivers over 200% of the daily recommendation for vitamin A. If you have trouble chewing, consider microwaving or lightly steaming vegetables to soften them without losing nutrients.


Cookin Carrots

Cooking from scratch instead of eating fast foods has made me feel much better.

~ Cent$ible Nutrition Program Participant

Super Food Safety for the Super BowlHave a defensive strategy against food borne illness at your Super Bowl Party. Avoid penalties for illegal use of hands by having everyone wash with soap and warm water for 20 seconds before and after handling food. Use a food thermometer to make sure meat is correctly cooked. Holding may be another offense if your party goes into overtime. Refrigerate meat and dairy foods within two hours.

FAMILY CORNER

Be prepared so your family can easily eat super foods. Plan ahead to have a bowl of washed blueberries, carrot sticks or mango slices ready when your family arrives home. It may take a bit of practice to avoid buying the chips and processed snacks and focus on the natural, healthy super foods. Wholesome super foods can provide excellent sources of many nutrients. Be prepared and be a Super Food Superhero!

Super Food Superheroes!

PHYSICAL ACTIVITY

Have you ever considered going to bed in your workout clothes? It may be just the ticket if you have trouble getting out of bed to be physically active. Being dressed and ready to go can be one way to stay motivated. The current weather may be frigid, so keep your head, hands, and feet warm and dress in layers. Check the temperature and wind conditions to make sure it is safe.

If the thought of heading outside is too much, then find indoor physical activities. You can use household equipment like soup cans as weights and broomsticks as bars. You can also walk laps inside your home or go up and down the stairs.

Keep moving, even if it is a bit nippy outside!

Brrr . . . . It Is Cold Outside!

References:Cooking for Your or Two Cookbook www.webmd.com www.parentgiving.com www.everydayhealth.com www.crosswalk.com www.fsis.usda.gov
















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






March 2011 Vol. 14, No. 3




Cooking for one or two can be challenging since many recipes are written to serve four or more and numerous products in the grocery store provide multiple servings. Also, you are often deciding what to do with leftover food. Many single cooks opt for sandwiches, cereal, or frozen meals. You can take steps to successfully put homemade meals on your table.

Planning ahead is key when cooking for one or two. By making a weeks menu plan, you can decide in advance what to have and how to use planned- overs. For example, bake chicken for one meal and use the planned-overs for sandwiches, soup, or a salad. When storing planned-overs, label each item with the contents and date and then refrigerate or freeze. This way you will not have to guess what is inside the package. Move older packages forward as you add food to the freezer.

Your freezer is a helpful tool. Make a casserole or stew and then freeze individual-sized servings. Many foods freeze well and will help you prevent throwing food away.

By planning your meal ahead, you can have a wider variety of nutritious food and limit your trips to the grocery store or fast food restaurant.

Cooking for One or Two


1-877-219-4646

If you are a household of one or two, try these money saving suggestions:

Buy frozen fruit and vegetables in bags. Pour out what you need and put the remainder back in the freezer.

After shopping, repackage meat, poultry, and fish into single portions in freezer wrap. Freeze and use as needed.

Look for food products sold in single servings. These could include: juice, yogurt, frozen meals, soup, and pudding. These allow a greater variety of food choices.

Saving as a Single

Cost Cutter:

FEATURED RECIPE

Baked Sweet Potato Chips

SENIOR SENSE

If cooking for yourself has become too challenging, find out what community services are available. Meals on Wheels may be available in your community. Home healthcare is another option to help with shopping and meal preparation.

Ingredients:

1 large sweet potato, peeled

Canola oil or non-stick cooking spray

Dash of salt

Do you ever get a hankering for potato chips, but want to limit extra fat and salt in your diet? If so, try this nutritious and tasty snack.


Spray 2 baking sheets with non-stick cooking spray or coat with oil.

Thinly slice potato in a food processor or by hand no more than 1/8-inch thick. Try to make the slices the same thickness so they will get done at the same time.

Arrange slices on baking sheets so they do not overlap. Brush with oil or spray with cooking spray and sprinkle with salt.

Bake chips in preheated 400 degree F oven until they begin to lightly brown, about 15 minutes. Thicker sliced chips may take longer. Cool and serve.

Makes 1 serving.

Variation: Add a sprinkle of cinnamon before baking.

1.

2.

3.

4.

5.

Senior and community centers may offer hot meals for older adults.

Contact a registered dietitian, a social worker, or your Cent$ible Nutrition Educator at your local Cooperative Extension Service office for assistance finding nutrition help in your community.


Leave the Cooking to Someone Else

A CNP participant and mother of five improved her food safety practices by changing her meat preparation and putting leftovers away more quickly.

Kitchen Injury Prevention

Many kitchen injuries can be avoided by following some basic advice. If you spill, wipe it up immediately. Keep cabinets, drawers, and doors closed so you do not bump into them. Have pot holders handy and use them. Turn pot handles inward and away from the edge of the stove. Always handle and store knives safely. Use a cutting board and cut away from yourself. Take the time to be careful in your kitchen and help prevent injuries.

FAMILY CORNER

Breakfast provides your body with energy; therefore you should eat within two hours of waking. To jazz up cooked cereals, such as oatmeal, grits, or brown rice, add flavor and nutrition with these suggestions:

Use 100% fruit juice or lowfat milk as the cooking liquid

Add grated cheese, chopped or dried fruit, or nuts

Add cinnamon, nutmeg, or allspice for a pop of flavor

Jazzed Up Cereal

PHYSICAL ACTIVITY

If you are fortunate to live in a community with an indoor swimming pool, now is a great time to use it. Moving in water helps tone your body and, of course, is very fun. Water activities can include swimming laps or water aerobics.

You have buoyancy in the water, meaning you float and feel like you weigh much less. Moving in the water is low impact because the stress on your joints and muscles is reduced. With a water workout, just as with a land workout your body benefits with improved circulation, balance, flexibility and mood.

Try walking, jogging, and jumping in the water. You will find it is an enjoyable way to add fitness to your day.

Lets Go Swimming

References:Cooking for You or Two Cookbook www.weightwatchers.com
















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






April 2011 Vol. 14, No. 4




In the spirit of April Fools Day, do not be fooled when it comes to picking healthy foods.

Keep your guard up with nutrient-enhanced waters and energy drinks. These waters are basically liquid candy with added caffeine. A healthier and budget-friendly choice would be to drink water and eat a variety of healthy foods.

Store-bought smoothies marketed as healthy may contain a lot of fat and sugar. Instead, create your own smoothie from scratch. Begin by blending cup nonfat milk, cup fresh or frozen fruit, cup nonfat yogurt, and 4 ice cubes. If you do not have a blender, put ingredients in a re-sealable plastic bag and mash with your hands.

Energy or snack bars are convenient but may be high in saturated fat, added sugar, and calories. Snack on an apple with peanut butter or a cup of grapes with low-fat string cheese. If you do choose a snack bar, aim for one with less than 200 calories and less than 2 grams of fat.

Muffins are another food advertized as healthy. With ingredients of white flour, oil, and sugar and the huge portion size, muffins may not be the most nutritious choice. Read the label for serving size, calories, and fat grams. Or, make your own in a snap using the CNP Master Mix and adding your own extra ingredients.

You can find the Master Mix and muffin recipes in the Cent$ible Nutrition Cookbook. Call your local Cooperative Extension Service office or the number to the left to find out how to get one. You can also find these recipes at: www.uwyo.edu/centsible/recipe.asp.

Dont be fooled with convenience foods marketed as healthy, go for the truly nutritious, non-processed choices.

Do Not Be Fooled by Over-rated Health Foods


1-877-219-4646

Keep your eyes on the register when checking out at the grocery store. Sometimes the computer has incorrect prices, especially on sale items.

Make it a habit to check the price of each item as it is scanned. Also, watch to see if any coupons you used were applied correctly. If you believe something has the incorrect price, check the receipt. If there is an error, politely bring it up to the cashier or the customer service desk.

Pay Attention When Checking Out

Cost Cutter:

FEATURED RECIPE

Cabbage and Chicken Soup

SENIOR SENSE

Many miracle products claim to slow the aging process and can be expensive. Instead, buy healthy and flavorful foods, such as fruits, vegetables, lean meat, lowfat dairy foods, and whole grains for a healthy glow. Plenty of fruits, vegetables and water help keep skin glowing and healthy, while proteins and carbohydrates keep the body strong and active. Many foods provide health benefits including reducing disease.

Ingredients:

4 cups water

3 cups chicken broth

2 cups tomatoes, chopped

stalk celery, chopped

4 green onions, sliced

1 large potato, peeled and cubed

For a new addition to your weekly menu plan, make this wholesome soup from scratch. You will have planned-overs for lunch the following day. Remember to refrigerate the soup in shallow containers within two hours of cooking it. Meat and dairy foods should be refrigerated and cooled within two hours of preparation.

1 bay leaf

teaspoon thyme

teaspoon caraway seeds (optional)

3 cups cabbage, coarsely chopped

1 cup cooked chicken

1 tablespoon lemon juice


Anti-aging Miracles

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

2. In large pot, combine water, broth, tomatoes, celery, onion, potato, bay leaf, thyme, and optional caraway seeds.

3. Cook on low heat, just below a boil for about 45 minutes.

4. Add cabbage, chicken, and lemon juice. Cook for about 10 more minutes until cabbage is tender.

5. Remove bay leaf and serve.

8 servings.

A young mother was a Cent$ible Nutrition participant. She was able to save her family $100 a month by planning menus and cooking from scratch.

Cold Pizza for Breakfast?

It is true, cold pizza can be a fantastic breakfast food when handled safely. When you originally serve the pizza, make sure it is refrigerated within two hours just as you would any meat or dairy food. Leftover refrigerated pizza should be eaten within three or four days. If you will not be eating it this soon, freeze immediately.

FAMILY CORNER

Store-bought dried bananas are usually deep-fried and dipped in sugar. One ounce has 145 calories, 9 grams of fat, and 8 grams of saturated fat. This is about the same amount of fat as a fast food hamburger. Instead, eat a fresh banana! One banana has 0 grams of fat and about 100 calories. Yum!

Yikes! Banana Chips

PHYSICAL ACTIVITY

Avoid magic pills that claim to help instantly lose belly fat or huge amounts of weight in a short period of time. Be smart and work towards eating right and increasing physical activity.

Move toward a healthier lifestyle. Select nutritious foods and include physical activity in your day. Follow the principles of MyPyramid to meet the bodys energy and nutrient needs: variety, moderation, and proper proportions of all the food groups. Visit www.mypyramid.gov for ideas.

For more details on how to adopt a healthy lifestyle, please contact your Cent$ible Nutrition Educator at your local Cooperative Extension Service office. Contact information is available on the back of this newsletter.

Avoid Weight Loss Scams

References:Duyff, Roberta Larson. American Dietetic Association Complete Food and Nutrition Guide www.webmd.com
















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






May 2011 Vol. 14, No. 5




On January 31, 2011, the 2010 Dietary Guidelines for Americans were released by the U.S. Department of Agriculture (USDA) and Department of Health and Human Services (DHHS). Since more than one-third of children and two-thirds of adults in America are overweight or obese, the guidelines focus on reducing calories and increasing physical activity.

Eating more vegetables, fruits, whole grains, nonfat and lowfat dairy products, and seafood is suggested. The guidelines encourage less sodium, saturated and trans fat, added sugars, and refined grains in our food choices.

The dietary guidelines provide action steps to help people live healthier and more physically active lives. These include:

9 Enjoy your food, but eat less. 9 Avoid oversized portions. 9 Make half of your plate fruits and vegetables. 9 Consume more nonfat or lowfat dairy products, such

as lowfat or nonfat milk, yogurt, and cheese.

9 Compare sodium in foods like soup, bread, and frozen meals and choose the foods with lower numbers.

9 Keep filling your water glass rather than drinking pop and other sugary drinks.

9 Eat more seafood by including it twice in your weekly menu plan.

9 Substitute healthy oils such as olive oil for solid fats like margarine.

9 Eat more whole grains and fewer refined grains.

9 Follow the guidelines and make a plan to eat well everyday!

New Dietary Guidelines


1-877-219-4646

An alert grocery shopper may find the same food product in a variety of places for different prices. For instance, you may find the exact same cheese at the deli counter and packaged in the dairy aisle. The package in the dairy aisle may have a much lower price than the one at the deli. Find the one that saves you the most money by comparing cost per unit (per ounce, pound, or number). Less expensive products may also be hiding on high or low shelves.

Location, Location, Location

Cost Cutter:

FEATURED RECIPE

Mermaid Salad

SENIOR SENSE

The 2010 Dietary Guidelines say to reduce sodium intake to 1,500 milligrams per day for most Americans. This includes those who are over 51, those likely to have high blood pressure (such as African Americans), and anyone who has high blood pressure, kidney disease, or diabetes.

Ingredients:

8 ounces whole grain medium shell or rotini pasta

10 ounces tuna packed in water

2 celery stalks, chopped

cup red onion, chopped

cup yellow pepper, chopped

1 6-ounce can or jar artichoke hearts, drained, rinsed, and chopped*

pint cherry tomatoes, halved

Try this salad recipe as part of meeting the new Dietary Guidelines. Make foods from scratch and choose more foods with a peel, rather than in a package.

Dressing:

cup fat-free, reduced sodium chicken broth

1 tablespoon lemon juice

1 teaspoon olive oil

1 teaspoon mustard

Black pepper

teaspoon oregano

* Feel free to substitute a different vegetable if artichokes are not available.

One teaspoon of salt has 2,325 milligrams of sodium. Besides paying attention to the salt shaker, read food labels since processed and prepared foods contain a lot of sodium. Foods from restaurants have a lot of added salt. Save money and decrease sodium by cooking at home.


Shake the Salt Habit


2. Cook pasta according to package directions. Drain and cool.

3. Combine tuna, celery, onion, pepper, artichoke hearts, and tomatoes in a bowl with pasta.

4. Whisk dressing ingredients together and drizzle over tuna and pasta.

5. Toss well, and chill until ready to serve.

Serves 4-6

I have learned to put more vegetables with each meal, improve my health, and prevent diseases by not letting food sit out for too long. ~ CNP Participant

Catch Some Fish on Your Plate

The 2010 Dietary Guidelines suggest increasing amount and variety of seafood eaten. Smart options include salmon, mackerel, herring, shrimp, and crab.

For pregnant and breast-feeding women, 8 to 12 ounces, or 2-3 servings of seafood per week is encouraged. Nutrients in seafood are essential for brain development in the baby. Due to mercury concerns, no more than 6 ounces of white albacore tuna a week and no tilefish, shark, swordfish, or king mackerel are recommended.

FAMILY CORNER

If you take the 2010 Guidelines to heart, you can also trim your waist line. Track how much you are eating. At MyPyramid.gov you can see how many calories you need each day. Eat at home more often with your family. Enjoy a nutrient-rich breakfast first thing each day.

Scaling Down

PHYSICAL ACTIVITY

Many Americans sit around too much watching TV or using a computer. The Dietary Guidelines recommend at least 30 minutes of moderate exercise or 2 hours a week to reduce health risks. For the greatest benefit, physical activity sessions should be spread out during the week. If you are more active, such as 60 minutes a day, health benefits increase. Adults should do muscle-strengthening exercises at least twice a week.

Older adults should add balance-improving activities to reduce the risk of falls. Children should get at least 60 minutes of moderate activity every day.

The News Is Get Movin

References:Dietary Guidelines for Americans, 2010 www.about.com www.mayoclinic.com
















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






Summer 2011 Vol. 14, No. 6




Camping is a great way to relax, see amazing places, and bond with family and friends while not spending too much money. For a successful camping trip, plan the meals and equipment you will need.

Glamping is adding a bit of glamour to your camping trip. It may mean trying out a new homemade recipe, rather than just putting a hot dog on a stick. With some advance planning you can add something special like fruits or veggies to meals and snacks for an exceptional trip.

Make meals extraordinary by planning ahead. Do as much meal preparation at home as possible. Measure ingredients and store them in sealable labeled bags. Onions, peppers, and other vegetables can be pre-chopped for easy camp food preparation. Prepare a favorite soup recipe at home, freeze it in a shallow container, and pack it in the cooler for a yummy easy-to-fix meal.

Have everyone make their own corn or wheat tacos for a fun supper experience. Offer a variety of fillings like beef, chicken, mushrooms, black and pinto beans, salsa, grated cheese, guacamole, and chopped tomatoes and onions. Wash hands before preparing or eating food.

Enjoy camping this summer and the chance to make it a glamping experience.

Camp Food Thoughts


1-877-219-4646

By packing food in a cooler and freezing water in clean, empty milk cartons or plastic bottles to make blocks of ice, money can be saved by avoiding last minute shopping for your camping trip.

Chill food and drinks before packing. Group the food by meal to reduce extra opening and rearranging. Pack the food to use first on top.

Coolers, packed with ice blocks, can keep meat and dairy foods cold and safe by not allowing them to sit out at room or outdoor temperature for too long.

Packing lunches or snacks in a small cooler can save money during the work week, too.

Cutting Costs with a Cooler

Cost Cutter:

FEATURED RECIPE

Chicken Surprise Packet

SENIOR SENSE

By going on a camping adventure or spending time at the park, you and your grandchildren are bound to have fun and get some physical activity, too.

To top off the adventure, bring along a picnic. Sometimes food tastes better when eaten outdoors. Bring the following along with the meal: blanket and/or tablecloth, hand sanitizer, cooler, serving and eating utensils, napkins, trash bags for cleanup, and a first aid kit including bug spray and sunscreen.

Ingredients:

pound boneless, skinless chicken

cup mushrooms, sliced

1 cup carrots, sliced

1 small onion, quartered

cup bell pepper, cut in strips

1 medium potato, diced

teaspoon thyme

Pepper

Enjoy this made-from-scratch meal outside in the fresh air!

Directions:

1. Wash hands with warm, soapy water.

2. Preheat oven to 375 F or grill to medium.

3. Divide chicken and place on two sheets of aluminum foil (12 inches X 18 inches)

4. Top each half with the remaining ingredients. Sprinkle with seasonings.

5. Wrap packets securely by bringing up the sides. Double fold top and ends to seal, leaving room for heat to circulate.

6. For oven baking, place packets on a cookie sheet. For grilling, place packets on grates.

7. When chicken is done, (this should take about 30 minutes) carefully open packets to allow steam to escape.

8. Enjoy your meal and the lack of dishes to wash.

Serves 4-6


Hiking with Grandad and Grandma

My cookbook is a life saver. Learning new recipes helps my family eat more nutritious meals. I am using more vegetables and beans. ~ CNP Participant

Preparing Jerky

When making jerky, wash hands with warm, soapy water often. Remember to avoid cross-contamination by keeping properly heated and dried meat separate from raw meat or unclean equipment.

Use an approved recipe, such as this one on the UW Cooperative Extension website: http://www.uwyo.edu/Foods/_files/jerky%20article.pdf. It is important to have adequate salt and/or increased acidity (vinegar, citric acid or ascorbic acid) in the recipe to prevent microbial growth.

Pack dried jerky with very little air in the container. Store jerky in a cool, dry, and dark area or the refrigerator or freezer.

FAMILY CORNER

Try this fun recipe for a camp breakfast.

1 cup lowfat vanilla yogurt

cup sliced fresh fruit, such as strawberries, bananas, or grapes

granola bar, crushed or cup granola

1. Put a small amount of yogurt in the bottom of a glass. Add a small amount of fruit. Add two more layers.

2. Top parfaits with granola.

Serves 2.

Fruit Parfaits

PHYSICAL ACTIVITY

Change up your physical activity routine with a hiking adventure. You can feel the brush of the wind, the warmth of the sun, and the beauty of the changing weather while hiking.

When hiking, be physically prepared as well as having the appropriate equipment. For a day hike, check the following list:

9 Water. Carry enough water to prevent dehydration.

9 Extra clothes for layering 9 Sunscreen and lip balm 9 Sunglasses 9 Raingear 9 Food 9 Map and compass 9 Flashlight with extra

batteries 9 First aid kit 9 Pocket knife 9 Waterproof matches or

lighter

Hiking

References:Cent$ible Nutrition Cookbook www.extension.org www.uwyo.edu/ces/index.html www.fsis.usda.gov
















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






September 2011 Vol. 14, No. 7




As the kids head back to school, packing a lunch is a common chore for many families. Here are a few ideas to inspire you on how to change up the lunches making them healthy, fun, and interesting for your children.

A healthy lunch box begins with a balance of carbohydrates, protein, and fats. Choose foods from at least three food groups including grains, fruits, vegetables, lean meats, and lowfat dairy products. Whenever possible, select whole grain, rather than processed or white-flour products. Whole grains usually contain more fiber and nutrients than processed grains.

Try these easy, healthy lunch ideas:

9 Whole wheat tortilla wraps with shredded cheese, chicken, and cut vegetables

9 Bean-based soup in a food safe container, whole-grain roll, and raisins

9 A slice of leftover thin crust cheese pizza with a piece of fruit

If possible, let your child choose his or her lunch box and meal. You can help guide the decisions by providing healthy options and reasonable portion sizes. By using a small freezer pack or by freezing a juice box, children can keep cold food safe such as: lowfat dip for fresh vegetables, yogurt, and lowfat cheese.

Children may not have much time to eat their meal so user-friendly foods are the best choices. Peeled oranges and eggs are easy foods for young children who are in a hurry to get outside for recess.

Happy lunch packing!

Head Back to School with a Lunch Box


1-877-219-4646

Instead of paying top dollar for a prepared boxed lunch of meat, cheese, crackers, a treat, and a beverage, create your own portable meal. Have your child select a fun, food-safe container. Choose fruits and vegetables to add color. Use cookie cutters to cut meat, cheese, and whole grain breads into fun shapes, or try healthy multi-grain crackers and lowfat milk or 100% juice boxes to complete the meal.

Make Your Own Portable Meal

Cost Cutter:

FEATURED RECIPE

Breakfast Pumpkin Cookies

SENIOR SENSE

If you are spending time behind the windshield, keep handy healthy meal and snack choices that provide a nutritional punch with few calories from sugar or fat. Choose foods that are easy to carry, store safely, and need little preparation. For cheese sticks or lunch meat, pack a cooler so the food does not sit out for more than two hours.

Pre-cut vegetables, fresh fruit, whole-wheat tortillas, and lowfat yogurt cups are great portable options.

Ingredients:

1 cup pureed pumpkin, cooked, or canned (Do not use pumpkin pie filling)

1 cups brown sugar

2 eggs

cup canola oil

1 cups flour

1 cups whole-wheat flour

1 Tablespoon baking powder

2 teaspoons cinnamon

1 teaspoon nutmeg

teaspoon salt

teaspoon ground ginger

1 cup raisins

1 cup walnuts, chopped (optional)

Enjoy making these yummy homemade pumpkin cookies. They are a great replacement for pre-packaged processed snack foods and they can easily be packed in lunches or eaten for breakfast. Try to eat breakfast within 20 minutes of waking so your body is ready for the day.

Directions:


2. Preheat oven to 400 F.

3. Mix pumpkin, brown sugar, eggs, and oil thoroughly.

4. Blend dry ingredients and add to pumpkin mixture.

5. Add raisins and nuts.

6. Drop by teaspoonfuls on greased cookie sheet.

7. Bake 10-12 minutes until golden brown.

Makes 48 cookies.


On the Road to See the Grandkids

I am baking more foods, instead of frying them. Cooking from scratch instead of fast foods has made me feel much better. ~ CNP Participant

Pack It Safe

As you pack meals, remember the importance of food safety. Any time perishable foods, such as meat or cheese, are left at room temperature for two hours or more, there is a risk of food borne illness. This can be a concern if a packed lunch sits in a warm locker or on a shelf at the office.

Begin by using a clean insulated bag or lunch box. Tuck in a small freezable ice pack or frozen juice box to keep food cold.

FAMILY CORNER

Just for fun, ask your family to be an audience and create your own family cooking show. Start with a healthy theme and a treasured family recipe. Next, gather props, measure ingredients, and start the action! Give each family member an opportunity to host the show. Children can learn about cooking, nutrition, and public speaking. If you can record your show on video, make copies to share with relatives.

The entire family can have a great time producing their own cooking show!

Star in Your Own Cooking Show

PHYSICAL ACTIVITY

If you have not gotten the bikes out much this summer, it is not too late to enjoy a few rides.

Biking is a popular activity for many families. Many children have a bike. If not, they can be purchased for low prices at garage sales or discount stores.

Biking is a great activity for people of all ages and a great time for family bonding and site seeing.

A few safety tips can help to prevent injuries. Always wear a helmet. Watch for cars and stay together. Beware of obstacles like roots, rocks, and mud. Carry a basic bike repair kit, and extra water to quench your thirst.

Enjoy the ride and the sunshine!

Lets Go For a Bike Ride

References:www.school-lunch-ideas.com www.webmd.com www.healthyrecipes.oregonstate.edu www.extension.missouri.edu Larson Duyff, Roberta American Dietetic Association Complete Food and Nutrition Guide, 2006.
















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






October 2011 Vol. 14, No. 8




The United States Department of Agriculture has unveiled a new icon, MyPlate. This icon replaces MyPyramid and serves as a quick, simple reminder to make healthy food choices.

MyPlate encourages us to make half of our plate fruits and vegetables and shows the other important food for a well-balanced meal; whole grains, lean proteins, and lowfat dairy.

To use MyPlate, plan menus to include fruit and vegetable dishes. Start with breakfast by adding fruits to cereal or pancakes. Try strawberries, bananas, apricots, peaches, and apples.

Bring along fruit for a snack. If you are at the office, in your car, or at a sporting event, enjoy a piece of fruit. Grapes, apples, and pears are tasty.

Before you put anything else on your plate for lunch or supper, start with vegetables. Try a heap of green beans, a salad, a baked sweet potato or several stalks of broccoli.

Vegetables on your pizza is another great idea. Enjoy sweet, roasted vegetables with every slice. Try grated carrots in lasagna or spaghetti sauce. Potato puree can be used to thicken soups instead of cream.

Plan a produce adventure. Buy one new fruit or vegetable on your next trip to the grocery store.

And most of all, enjoy using MyPlate as part of your daily routine and make half of your plate fruits and vegetables.

Make Half Your Plate Fruits and Vegetables with MyPlate


1-877-219-4646

To save money on fresh produce purchase what is in-season and, if possible, locally grown. These fruits and vegetables are usually tastier and last longer since they have not spent many days transported in a truck or sitting in a supermarket bin.

Choose each vegetable individually, instead of just grabbing a handful. Use your senses to choose produce that is bright colored, has a pleasing smell, and smooth, unbroken skin without blemishes or bruises.

Purchase only the produce you will use or freeze within a week. Refrigerate cut or peeled produce.

Pinching Pennies with Produce

Cost Cutter:

FEATURED RECIPE

Zucchini Lasagna

SENIOR SENSE

Fruits and vegetables come in their own packaging of skins, rinds, and peels without a printed nutrition facts label. If they did have labels they would list fiber, vitamins, and minerals.

Phytochemicals, compounds found in fruits and vegetables, can be thought of as natures paintbrush giving plant foods their color and high nutrition value.

Eating colorful produce is important as you get older to help reduce high blood pressure and lower your risk of heart disease.

Ingredients:

1 pounds lean ground beef

cup chopped onion

15-ounce can tomato sauce

14-ounce can diced tomatoes

teaspoon pepper

1 teaspoon basil

1 teaspoon oregano

teaspoon garlic powder

1 teaspoon thyme

2 teaspoons dried parsley

1 pounds (about 5 small) zucchini

8 mushrooms, sliced (or 1 small can)

16 ounces lowfat cottage cheese

2 eggs, beaten

2 Tablespoons flour

2 cups lowfat Mozzarella cheese, grated

Make half of your dinner plate fruits and vegetables with this tasty recipe!

Directions:


2. Brown ground beef and onion; drain off any excess fat.

3. Add tomato sauce, tomatoes, mushrooms, and spices.

4. Wash zucchini and slice into inch thin pieces or grate. Wash zucchini by gently rubbing under cool running water.

5. Mix cottage cheese, eggs, and flour together.

6. In a 9x13 inch baking dish, alternate layers of meat, zucchini, and cottage cheese mixture.

7. Sprinkle mozzarella cheese on top.

8. Bake at 350 F for 35 minutes.

9. Let rest for 15 minutes.

Serves 12.


Choosing Fruits and Vegetables of Many Colors

25 minutes prep, 35 minutes baking, and 15 minutes resting. The vegetables can be cleaned and sliced ahead of time.

A CNP Graduate improved the safety of her kitchen and food by keeping meat and vegetables and fruits separated and by using different cutting boards.

Cleaning Fruits and Vegetables

As you enjoy fruits and vegetables, handle them safely to prevent food borne illness. Gently rub produce under running water. There is no need to use soap or a special produce wash. Wash before peeling, so the dirt and bacteria are not transferred from the knife to the fruit or vegetable. Use a clean brush to scrub firm produce, such as potatoes and melons. Dry fruits and vegetables with a clean cloth or paper towel. FAMILY CORNER

This dip with fresh vegetables makes a great after school snack! Kids can help stir the dip and prepare the vegetables.

Ingredients: 1 12-ounce carton cream-style cottage cheese

package Ranch dressing mix

Raw vegetables: carrots, celery, cauliflower, radishes, tomatoes, broccoli, green pepper


2. Combine cottage cheese and dressing mix. Beat or blend until smooth.

3. Chill. Prepare vegetables while dip is chilling.

Cottage Cheese Vegetable Dip

PHYSICAL ACTIVITY

Fall is a wonderful time to explore the outdoors and fit in physical activity. Adults and children alike can take pleasure in exploring a local pumpkin patch.

If there is not a pumpkin patch in your area, make your own. Cut out mini paper pumpkins. Hide them around the yard and see who can find ten the fastest. Or see who can find the most in the least amount of time. Depending on the ages of your family members, this game can be adapted to be fun and challenging for everyone.

Try this game out at a local park and then play a game of Frisbee golf, walk around the park, or try out the bike path.

Pumpkin Patch Picking

References:www.fda.gov www.webMD.com www.choosemyplate.gov Cent$ible Nutrition Cookbook
















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






November 2011 Vol. 14, No. 9




Advance planning and wise decisions can lower your grocery bill. First of all, bust out your cookbooks and make a menu plan. Preparing foods from scratch rather than purchasing processed foods will be good for your health and pocketbook. Even though it may take some time, enjoy the challenge of trying a new recipe or making a family favorite. By participating in Cent$ible Nutrition classes, you can receive a cookbook with many ideas and recipes for tasty cooking. For more information about classes please call 1-877-219-4646.

Another great way to save money is by leaving the water bottles at the store and turning on the faucet at home. You will not have to deal with the plastic bottles or the added expense of purchasing water.

Check out the vegetables in the frozen food section. They may be less expensive than fresh or canned vegetables. Since the vegetables are frozen soon after picking they can be an excellent choice for a smaller price and offer more variety year-round.

When cooking, make extra for planned-overs. Use coupons, purchase generic products and buy low-cost foods to save even more money. For example, beans are nutrient rich for less money.

With some planning, soon you will be enjoying a variety of flavorful, nutritious, home-prepared foods as well as big savings at the grocery store.

Planning to Stay Ahead with Your Budget


1-877-219-4646

Which would you buy, a bag of potatoes or potato chips? They both cost about the same, but a 5-pound bag of potatoes can make three meals for a family of four.

One small baked potato contains about 130 calories, 3 grams of fiber, 738 milligrams of potassium, and 13 milligrams of vitamin C. Fifteen potato chips have about 150 calories and very little nutritional value. Potatoes, rather than potato chips, are nutrient rich and do a better job meeting the USDA recommendation of filling half your plate with fruits and vegetables.

Taters or Tater Chips

Cost Cutter:

FEATURED RECIPE

Individual Ham, Cheese, and Vegetable Frittatas

SENIOR SENSE

If you are cooking for one or two people, it may be helpful to prepare and freeze mini meals. Select a favorite casserole recipe and then prepare each serving in muffin tins or small, oven-safe containers. Cook, freeze, and take out individual servings to reheat when needed. As you prepare and freeze different recipes, you will have a large selection of meals right in your own freezer.

To get started making mini meals, try out the Individual Ham, Cheese, and Vegetable Frittata recipe listed below.

Ingredients:

1 pound frozen hash brown potatoes, thawed

4 large eggs, beaten

1 Tablespoon lowfat milk

Dash of pepper

2 ounces cooked lean ham, finely chopped

cup finely chopped bell pepper, mushrooms, or other vegetable

2 Tablespoons onion, finely chopped

cup lowfat shredded cheddar cheese

Nonstick cooking spray

Directions:


2. Coat 8 muffin tins with nonstick cooking spray.

3. Spread potatoes around bottom and press up sides of muffin tins.

4. Bake at 350 F. for 10 minutes.

5. Beat eggs, milk, and pepper together. Mix in remaining ingredients.

6. Remove potatoes from oven and press potatoes down firmly.

7. Pour cup of egg mixture into each tin.

8. Return to oven and cook until potatoes are golden, and egg mixture is set; about 15 minutes.

9. Remove from oven and let sit 5 minutes before serving.

10. Freeze extras, and then pop one in the oven or microwave for a quick breakfast.

Serves 8.


Mini Meals and Master Mixes

Preparation = 20 minutes

Baking = 20 minutes

Preparation for Freezer and Cleanup = 15 minutes

After completing the Cent$ible Nutrition Program, a student said, Ive started shopping the outer edges of the store and working out for 60 minutes.

Pondering ProduceFruits and vegetables need to be handled safely to prevent foodborne illnesses.

Check the produce you purchase to make sure it is not bruised, damaged, or moldy.

Rinse fresh produce under clean running water. Use a clean brush to scrub firm-skinned foods, such as melons, apples, and potatoes before cutting or peeling.

Keep fresh fruits and vegetables separate from raw meat, poultry, and fish in your grocery cart, grocery bags, picnic coolers, and refrigerator. FAMILY CORNER

Birthday parties can turn into costly celebrations. To save money, consider letting your child have a sleepover party. Help the children make individual healthy smoothies for breakfast. To get started, try this recipe:

Cocoa Banana Shake1 ripe banana2 Tablespoons cocoa cup lowfat milk2 Tablespoons honey (Children under one year of age should not eat honey.)

Have children wash hands. Place ingredients in blender and combine until smooth. Or, you can do this in re-sealable plastic bags. Let the kids squish the ingredients together. Enjoy!

Lets Celebrate and Have a Good Time

PHYSICAL ACTIVITY

Gym memberships and home exercise equipment can be pricey. Yet, there are less expensive physical activity options.

Pedometers (small, step-counting devices) can be an excellent choice to help you add to your physical activity. They are affordable and a great tool to measure distance traveled and calories burned.

Jump ropes are not just for kids! Although simple, jumping rope can be an effective physical activity. It works your shoulders, your legs and provides a great workout.

Resistance bands and balance balls can add something new to your workout. Resistance or stretch bands can be used to strengthen muscles and may only cost about $10.

Taking the stairs, gardening, or hiking are other options to save money and fit physical activity into your day.

Physical Activity on a Budget

References:www.extension.iastate.edu www.frugal-mama.com www.dietbites.com www.actabit.com www.low-caloriediet.com Cooking for You or Two, Cent$ible Nutrition Cookbook
















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






December 2011 Vol. 14, No. 10




The gift of teaching children how to cook will last a lifetime. They will learn to provide nourishment, master an enjoyable skill and have something to pass on to their families. They will also gain self confidence by knowing how to prepare food and have fun spending time with you.

To be successful, match the tasks to the age of your child and what he can accomplish in the kitchen. For example, a four-year-old may enjoy counting potatoes and then later mashing them. She can also add ingredients to a salad and help chose a menu.

On the other hand, an eight-year-old can read and follow simple recipes. He can make pancakes, prepare kebabs, and create a fruit salad. Young cooks may benefit from using childrens cookbooks to see pictures, measurements, and steps along the way.

Older children can do more and try harder recipes. As they succeed with various recipes they can move onto preparing meals for the family.

Children of all ages like to have input into meal planning and selecting recipes. Have them think about what is in season, what everyone likes, and what foods the family should eat more of such as fruits and vegetables.

What a wonderful gift for every child to know how to cook!

The Gift of Cooking


1-877-219-4646

If you are trying to save money for holiday gifts, then have a pretend snowstorm. Try to eat just what is in your refrigerator, freezer, and pantry as though you were snowed in. If you would really like to save money, imagine a blizzard and try to avoid the grocery store for 10 days or more. Of course, this will be more successful if you plan ahead for the storm by buying staple food items ahead of time.

Pretend Snowstorm!

Cost Cutter:

FEATURED RECIPE

Fruit Salsa with Cinnamon-Sugar Chips

SENIOR SENSE

Consider taking a child grocery shopping with you. Plan extra time so it can be a great learning adventure. Even young children can see the difference between high quality fruits and vegetables and those that may be old or bruised.

Older children can learn about getting the most value for their money and decide how to stay within a budget by looking at unit prices and reading labels.

Grocery shopping know how can begin in childhood, thanks to you!

Fruit SalsaIngredients: 1 cup strawberries

1 banana

1 kiwi, peeled

1 apple, cored

2 Tablespoons lemon juice

cup sugar

teaspoon nutmeg

teaspoon cinnamon


2. Dice fruit into small pieces and combine in medium mixing bowl.

3. Add lemon juice.

4. Stir in sugar, nutmeg and cinnamon. Mix well.

5. Refrigerate until serving time.


Lets Go Shopping

Preparation = 25 minutes

Baking = 10 minutes

Tis the season to bring favorite dishes to holiday get-togethers. Take tasty fruit and vegetable dishes to add a healthy twist to seasonal parties. Feel free to tweak this fruit salsa recipe to include your favorite fruits.

Cinnamon-Sugar ChipsIngredients: 13 cup sugar

1 teaspoon cinnamon

6 whole-wheat tortillas


2. Combine cinnamon and sugar.

3. Cut each tortilla into 6 triangles.

4. Lightly spray each wedge with cooking spray.

5. Sprinkle the cinnamon and sugar mixture on the tortilla pieces.

6. Bake at 400 F about 10 minutes until golden crisp.

Serves 6.

A CNP graduate learned the importance of separating raw meat from produce. She no longer cuts chicken and veggies on the same cutting board.

Safe Kitchen Habits for a Lifetime

Food and kitchen safety go hand in hand with learning how to cook. Start by teaching children to wash their hands with warm water and soap and rub their hands for at least 20 seconds.

Children need to learn many safety rules, such as that if they drop something, let it fall to the floor rather than try to catch it. Another good rule is do not put a sharp knife into soapy dish water, since someone could get cut.

FAMILY CORNER

Kids will enjoy the fun of making this simple and tasty granola recipe.

3 cups oatmeal 2 Tablespoons canola oil cup honey teaspoon vanilla 3 cup peanut butter cup raisins

1. Wash hands with warm water and soap.2. Stir together oil, honey, vanilla, and peanut butter.3. Add oatmeal. Stir well and spread on cookie sheet.4. Bake at 225F. for one hour, stirring once.5. Remove from oven; cool and add raisins.6. Store in a covered container.

Peanut Butter Granola

PHYSICAL ACTIVITY

Just like learning how to cook, children can benefit from practicing physical activity. As a parent, you help shape your childs attitude. Encourage children to be physically active with you at least one hour each day.

The best place to start is by being a physically active role model. Your children can see what you do and will likely follow your example.

Take your children to parks, baseball fields, and basketball courts to give them an opportunity to try something new. Make physical fitness fun by giving them a chance to try team or individual sports or recreational activities such as walking, running, skating, bicycling, swimming, and free time at a playground.

A Lifestyle with Physical Fitness

References:www.extension.missouri.edu www.healthyfood.co.nz www.nlm.nih.gov www.cdc.gov
















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






news-jan11-webnews-feb11-webnews-march-2011-webnews-april-2011-webnews-may-2011-webnews-summer-2011-webnews-sept-2011-webnews-oct-2011-webnews-nov-2011-webnews-dec-2011-web

Documents

CNP Newsletter 2011 (English)