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HEALTH & FITNESS TIPS
Provided by Sevier County Extension Agent Terrie James
870-584-3013
Last of the Summer Vegetables
There
are many fresh vegetables available from our gardens or the farmers
market in August. Fresh vegetables are a treat and something is
available every month of the year in Arkansas. This month, we can
still treat ourselves to fresh locally grown green beans, butter
beans, cucumbers, eggplant, okra, lettuce, peppers, black-eyed peas,
summer squash, sweet corn, sweet potatoes, tomatoes and winter
squash. That’s quite a list!
There
are three simple steps to eating more vegetables. First find out
how many vegetables you need to eat every day. Teen and adult women
need from 2 to 2½ cups a day, and teen and adult men need from 2½ to
3 cups a day. Children from age 2 need from 1 to 1½ cups a day.
The
next step is to learn what one cup and half-cup look like. For
example, a large ear of corn or a large sweet potato counts as one
cup, and six baby carrots counts as a half-cup. It’s helpful to
occasionally use a measuring cup to gauge a variety of vegetables.
Step
three is to add vegetables into your day as part of a healthy diet.
For breakfast, add diced tomatoes and onions to your egg omelet.
For lunch and dinner add vegetable toppings on your pizza or add
frozen vegetables like peas and broccoli to a casserole or pasta.
Eat at least two vegetables with dinner.
Use
the carrots you have in the refrigerator and zucchini from the
garden to make this colorful vegetable dish.
Vegetable Ribbons
Makes 4 one-half cup servings
Ingredients
1 medium zucchini
1 large carrot
1 teaspoon olive or vegetable oil
Optional, ¼ teaspoon pepper, dash
salt
Directions
1. Wash zucchini and peel carrot;
cut off ends. Using a vegetable peeler, shave
the zucchini and carrot into
ribbons by moving the peeler back and forth.
2. Heat the oil in a large skillet
over medium heat.
3. Add the vegetable ribbons, stir;
cover with a tight-fitting lid and cook for 2 to 3
minutes, or until vegetables are
tender, but not overcooked.
4. Remove from heat, add pepper and
salt, if desired, and serve immediately.
Option: To make vegetable coins
instead of ribbons, cut zucchini and carrot into thin slices. Add ¼
cup water to the pan; cover and cook 5 to 8 minutes.
Nutrition Facts
Serving size ½ cup; Calories 35;
Total Fat 1.5g, Saturated Fat 0g; Cholesterol 0mg; Sodium 35mg;
Total Carbohydrate 5g; Dietary Fiber 2g; Protein <1g; excellent
source Vitamin A.
The
Arkansas Cooperative Extension Service offers its programs to all
eligible persons regardless of race, color, national origin,
religion, gender, age, disability, marital or veteran status or any
other legally protected status and is an Affirmative Action/ Equal
Opportunity Employer. Persons with disabilities who require
alternative means for communication of program information (large
print, audiotapes, etc.) should notify the County Extension office
as soon as possible prior to the activity.
Campaign
to launch fight against teen prescription drug abuse
Nearly a quarter of Arkansas high school students say
they’ve abused prescription drugs by the time they’re seniors and
health experts say communications and vigilance are the best means
to reduce the abuse rate.
On March 12, the Arkansas Youth Prescription Drug
Abuse Prevention Campaign, which includes the University of Arkansas
Division of Agriculture, will launch a statewide campaign to raise
awareness of the issue.
“Many teenagers –
and adults – think because medicines are legal, it’s safe for anyone
to take, whether the prescription is for them or not,” said Margaret
Harris, Ph.D., assistant professor of health with the University of
Arkansas Division of Agriculture.
According to the
2008 Arkansas Present Needs Assessment, by the time Arkansas high
school students have reached their senior year, 22 percent have
abused prescription drugs. The same source found that Arkansas
sixth-graders abuse more prescription drugs than any other substance
except alcohol and cigarettes.
Prescription drugs
are easily accessible in the family medicine cabinet and 1 in 3
teens thinks there’s nothing wrong with using prescription drugs
every once in a while, according to the Substance Abuse and Mental
Health Services Administration.
“Some adults may
even give their family members prescriptions like cough syrup with
codeine or a muscle relaxer without it being prescribed for them,”
she said. “This tells a child it is OK, when it is not only wrong
but also harmful.”
Some of the most
often abused medicines are painkillers, as well as others such as
anti-anxiety pills and treatments for attention deficit
hyperactivity disorder, also known as ADHD, which also have a
hunger-suppressant some teenagers use to keep from gaining weight.
These drugs may be left over from a grandparent’s surgery, used by
a parent during a particularly stressful time, or taken each day by
a sibling. Other legal drugs teenagers may abuse come over the
counter and include cough syrup, diet pills and laxatives.
“It is hard to be
a teenager,” Harris said. “With the added burden of stress these
days, teenagers are not only abusing prescription for recreation or
to fit in, but they are using them to manage their lives for reasons
such as lowering stress and anxiety, boost their mood, do better in
sports or even be able to stay up longer studying for exams.
“Some prescription
drugs are also an easy source of making money when sold to others
and they’re easier to hide than illicit drugs,” she said.
Monitor, secure
and dispose to keep children from taking medication:
·Keep
track of how much medicine is in the home.
·
Secure medicine like other valuables, preferably locking it up and
keeping it out of sight.
·
Clean cabinets of medicines that are no longer needed, used or have
passed their expiration dates.
·
Over-the-counter and prescription drugs can be disposed by putting
them in a zip-top plastic bag, mixing with water or vinegar and an
undesirable substance such as coffee grounds or cat litter and then
throwing them away.
·Some
controlled substances need to be flushed down the toilet (See the
www.fda.gov for the list).
“You
can also check with your local Sheriff’s Department to see if they
have a take-back program,” Harris said.
For more
information about using medicines safely with children and teens,
contact your county extension agent or visit our partners’ website
www.talkaboutrx.org,
www.bemedwise.org,
http://ioit2me.com, and http://www.arfamilies.org/health_nutrition/podcasts/UseMedicinesWisely_video_audio.htm.
Walk Across Arkansas
If folks can come from all over the world to
walk across our beautiful state and enjoy it’s scenery, couldn’t you
and a group of friends walk across the Natural State for
health?
Walk Across Arkansas is an eight-week
health program that will spark some friendly competitions in SevierCounty. Teams of up to eight and individuals will compete to
see who can log the most miles walking, jogging,or
even biking. Teams will be placed into age groups of; youth,
elementary to 18 year olds, young adults 19-49 year olds, and senior
adults 50-+ year olds, for the different levels of competition.
Recognition will be provided for individuals by the Sevier County
Coalition for different levels of miles recorded. The date to start
recording your miles is March 7 and will last till May 1, 2010.
Teams and individuals will keep track of their
miles, and all steps walked during the day count, which will be
posted in the Extension office said Terrie James, CountyExtension Agent. To help keep track it is encouraged for
folks to use pedometers to have a more accurate count of their
steps. Many people are unaware of the positive benefits of
exercise. According to the American Heart Association, heart disease
is the No. 1 problem in the United States. The risk of heart disease
could be significantly reduced by regular exercise. According to
the National Institutes of Health (NIH), the positive effects of
physical activity are not limited to lowering the risk of heart
disease. Not only does regular exercise help relieve stress and
anxiety, “physically active people outlive inactive people,” an NIH
report stated. “Participating in Walk Across Arkansas is not
only a great way to get involved with our community, it’s a healthy
habit,” Terrie Jamesadded.
To participate in Walk
Across Arkansas, first get a team together or sign up
individually. Biking and jogging teams are limited to four people.
Choose a team captain and name your team. Fill out a registration
form available at the SevierCounty Extension
Office, or on the web site
http://www.arfamilies.org/health_nutrition/walkacrossar/default.htm.
For more information, call the Extension office at 870-584-3013.
Sponsors of the program are the Sevier County Coalition,
Sevier County Health Department and University of Arkansas Division
Of Agriculture Sevier County Extension Office.
This activity is open to all eligible persons
without regard to race, color, national origin, religion, gender,
age, disability, marital or veteran status, or any other legally
protected status.
Diabetic Cooking Recipes
Grilled Pork, Spinach, and Potato Salad
Source: dLife
This salad combines pork marinated in soy sauce, potatoes
with sesame seeds and seasoning, and a homemade dressing.
1
In a large bag with a zip top, add 1 tablespoon soy sauce, 1
tablespoon sesame oil, garlic, pepper, and pork. Seal the
bag pushing out excess air, turn to coat evenly, and
refrigerate for at least 15 minutes but up to 24 hours. 2 Preheat grill to medium high. 3 Place a sheet of foil measuring about 18 x 24
inches on a flat surface, lightly spray with vegetable
cooking spray. 4 Place potatoes in the middle of the foil, sprinkle
with sesame seeds and all purpose seasoning, lightly spray
with cooking spray. Fold sides in to cover the potatoes,
seal top and sides creating a packet. 5 Place the pork and potato packets on the grill,
cover and cook until pork is no longer pink in the center,
about 12 minutes per side. 6 Remove only the pork from grill, place on a large
cutting board and let sit for 5 minutes; slice into thin
slices 7 Continue grilling potatoes until tender, about 10
more minutes. Carefully open packets to check potatoes, if
not done reseal and continue grilling. 8 In a large bowl, whisk remaining 1 tablespoon soy
sauce, 1 teaspoon sesame oil, and all of the remaining
ingredients, except spinach. 9 Add spinach, potatoes, and pork to dressing and
toss to mix well.
Additional Information
Prepare the pork and potatoes up to five days ahead of time
then just make dressing and add spinach.
Serve with assorted crackers
California Wrap
Source: dLife
Turkey breast, ham, avocado, and watercress wrap with ranch
dressing.
1
Fan the lettuce leaf on plate. Top with turkey, ham, and
tomato. 2 In a small bowl, combine the avocado, lime juice,
then spoon onto the tomato. 3 Top with the watercress or arugula and dressing.
Roll up and secure with a wooden toothpick.
Additional Information
For a great lunch at school or on a beach outing prepare the
night before and wrap tightly in plastic wrap ,
Chicken Rigatoni
Source: dLife
A hearty meal of rigatoni pasta with a spicy chicken sauce.
1
Heat the oil in a large saucepan at the medium setting. 2 Place chicken cubes in the oil and stir-fry until
the chicken is cooked. Place the cooked chicken on a
separate plate. 3 Brown the onion and the pepper in the remaining oil
in the skillet. 4 Combine the cooked chicken, marinara sauce and the
sautéed vegetables in the pan. Let the sauce cook for about
5 minutes. 5 Meanwhile, prepare rigatoni pasta as directed on
package; set aside. 6 Add the sauce to the rigatoni.
1
Coat a large soup pot with cooking spray. Add chicken and
cook over medium-high heat until lightly brown. Remove
chicken from pan and set aside. 2 Spray pan again with cooking spray. Sauté onion and
carrots about 4 minutes until onions are clear. 3 Add all remaining ingredients and chicken and stir.
Bring to a boil, reduce heat and simmer 15 minutes.
Serve with cornbread muffins
INGREDIENTS: 1 cup yellow cornmeal 1 cup nonfat
buttermilk
¾ cup all purpose flour 2 tblsp.
Reduced-calorie margarine, melted
1 ½ teaspoons baking powder 1 egg, lightly
beaten
½ teaspoon baking soda Vegetable cooking
spray
½ teaspoon salt Sugar
substitute to equal 1 tablespoon sugar*
STEPS IN PREPARATION:
Combine first 6 ingredients in a medium
bowl. Mix lightly with a fork.
Combine buttermilk, margarine, and egg;
stir well. Add to cornmeal mixture. Stir well; then beat
gently for 1 to 2 minutes.
Spoon batter into muffin pans coated with
cooking spray, filling two-thirds full. Bake at 400 degrees for
25 to 30 minutes or until lightly browned.
Ingredients: 1 (8-oz) package pitted dates, chopped 1 tablespoon
all-purpose flour
2 1/2 cups quick-cooking oats, uncooked
½ cup water
Sugar substitute to equal ½ cup sugar* ½ teaspoon vanilla
extract
¾ cup unsweetened shredded coconut Vegetable spray
½ c up reduced-calorie margarine
STEPS IN PREPARATION:
Combine chopped dates and flour in a large
bowl. Toss lightly to coat.
Place water in 1-cup glass measure;
microwave at HIGH for 2 to 3 minutes or until boiling. Pour
water over dates.
Add coconut, margarine, and sugar
substitute to date mixture, stirring well. Microwave at HIGH
for 2-3 minutes or until thickened, stirring at 1 minute
intervals. Add oats and vanilla to date mixture, stirring well.
Spoon mixture into a 9- inch square pan
coated with cooking spray; press evenly into bottom of pan.
Cover and chill.
Cut into 24 bars, and store in an
airtight container in refrigerator.
Yield: 2 dozen bars
* See the sugar substitution chart.
The Complete Step-by Step Diabetic
Cookbook, Oxmoor House
DIABETIC
WHEAT YEAST ROLLS
1 pkg. active dry yeast
1 c. warm water (100˚ to 115˚)
1/3 c. vegetable oil
3 Tbsp. sugar
1 tsp. salt
1 ½ c. whole wheat flour
1 ½ c. white flour
Take out: Measuring cups and spoons
2 Mixing bowls
Baking sheets
Plastic trash bag Directions:
1. In a mixing bowl, dissolve yeast in water. Add
oil, sugar, salt, and whole wheat flour. Add enough white
flour to form a soft dough. Turn onto a floured surface; knead
until smooth and elastic, about 6 to 8 minutes.
2. Place
in a bowl sprayed with nonstick spray. Turn once to grease the
top. Cover bowl and let rise in a warm place until doubled,
about 1 hour. Punch the dough down; divide into 18
pieces.
3. Shape into rolls; place 3 inches apart on baking sheets
sprayed with nonstick spray. Cover and let rise until doubled,
about 30 minutes. Bake at 375˚F for 15 to 20 minutes until
golden brown. Remove from pan and cool on wire rack.
Place pans of
rolls in a large plastic kitchen trash bag, tie end, and poof up
over the rolls so they won’t stick to the plastic. This
makes a high humidity proofing box for the rolls. In a warm
place, they will rise to a nice fine texture. Yield: 18 rolls
Nutritional Information:
Serving size 1 roll
Calories 122
Protein 2g
Carbohydrate 17g
Total Fat 4g
Cholesterol
0mg
Sodium
130mg
Fiber
1g
Slow-Cooked Beef
Source
dLife Rating
Prep Time
25 minutes Cook Time 9 hours
Difficulty
Easy Yields 8 servings
Italian flavored beef cooked in a slow-cooker with red
pepper and zucchini.
Ingredients
2 lb Beef, chuck tender steak, raw, select, 1/4"
trim 2 medium onions, cut into 1-inch pieces 1 large red bell peppers, cut into 3/4-inch
pieces 1 2/3 cup Sauce, spaghetti, low sodium 1 1/2 lb medium zucchini, cut into 3/4-inch
chunks 1 pinch black pepper
1
Remove excess fat from meat. Cut meat into 1-inch
pieces. In a 3 1/2- or 4-quart slow cooker place meat,
onions, and sweet pepper. Add spaghetti sauce. 2 Cover and cook on low-heat setting for 9 to 10
hours or on high-heat setting for 4 1/2 to 5 hours. 3 If using low-heat setting, turn to high-heat
setting. Add zucchini, cook for 1 hour more. Season to
taste with black pepper.
Additional Information
Serve with low-carb pasta for a complete meal.
Walk Across America
The walkers are done and the winning Teams are:
Worshipfull Walkers- Senior Adults
Orange Blossoms- Adults
Power Walkers- Youth
KDQN
Directions 
