Calendar

July 2019

NO July Board Meeting this month.

4 Happy Independence Day!

August 2019

13 HCE Board Meeting 9 a.m. in the Extension office

23 Try Hard Unit will be assembling the September newsletter at 10 a.m. in the Extension Office.

** Please call 546-1549, if that time doesn't work for you!

30 Fall Trip deadline to sign up and pay to go on 9/24.

Next Meeting

NO July Board Meeting

The next monthly meeting will be Tuesday, August 13th at 9 a.m. in the U of I Extension office.

Everyone is invited to attend!

Member Opinions
  • Be Good to Your Eyes
  • Protect your eyes from the sun's rays whenever you are outside. UV ray exposure can come from the sun's rays directly, and from reflection off of water, sand or bright surfaces. Wearing sunglasses can help prevent cataracts, as well as wrinkles around the eyes.
  • Look for sunglasses that block at least 99% of both ultraviolet A and B rays.
  • Wearing a wide brimmed hat or cap will help protect you from UV rays coming in from above your glasses.
  • Always wear protective eyewear when playing sports or doing tasks such as mowing the lawn.
  • Hospitals treat over 40,000 recreational eye-related injuries every year. Ninety percent of eye injuries can be prevented by using protective eyewear.
  • Ask your eye doctor about the best type; some are sport-specific.
  • Protective eyewear can accommodate prescription lenses and UV ray protection.
Annual Fall Trip

Annual Fall Trip — September 24, 2019

Please join us for a trip to Arthur, Illinois.

We will enjoy a beautiful fall trip into Amish country on Tuesday, September 24.

Our first stop will be Sarah's Home Cooking. This is the Amish home of Sarah Helmuth. You will get a full meal complete with dessert and drink.

Other places we may visit are Roselen's Coffee & Delights, Shady Crest Farm Market and MCC Thrift Shop.

This will be a RIDES bus trip so if you have a Senior Pass your cost will be $20, which includes transportation and lunch.

If you do not have a Senior Pass your cost will be $30. Since this will be one of RIDES' monthly trips, you should call RIDES (618/544-8800) to sign up. Let them know you are a Crawford County HCE member.

NOTE: You will also need to sign up and pay at the U of I Extension Office BEFORE August 30th.

Since this will be an open trip, please don't delay to make sure there is room for you!

HCE Board Meeting

HCE Board Meeting — June 4, 2019

The Crawford County H.C.E. Board met on Tuesday, June 4, at 9 a.m.

First Vice-President, Susan Allison called the meeting to order in Binnie Finn's absence. Roll call was: Share a memory of your father. Roll call was answered by Jeannie Adams, Susan Allison, Helen Brackett, Sandy Bryans, Hope Dennis, LaDonna Harris, and guest Norma Loveless.

Jeannie Adams read the minutes of the last meeting. Sandy Bryans made the motion to approve the minutes and LaDonna Harris seconded. Sandy Bryans gave the treasurer's report. Checking account: $764.73 and Money Market $3,411.68. Jeannie Adams made the motion to approve the treasurer's report and Hope Dennis seconded.

Tristan Sablone was picked to receive the scholarship for 2019. He came during the meeting and was presented the $400 scholarship check. The flag design was discussed.

Fundraising was discussed.

New Business: Hope Dennis asked if anyone was interested in receiving the state HCE newsletter. Barb Miller is working on a "Culture Enrichment" program. A trip in September was discussed and also H.C.E. week in October. The Fall District meeting will be August 6 in Effingham. The August board meeting will be on the 13th because of the meeting in Effingham.

Sandy Bryans moved to adjourn at 10:15 a.m. and LaDonna Harris seconded the motion.

Get Grilling

Get Grillin' – The Healthy Way

Grilling is a great way to prepare foods healthfully and with great taste. Try these tips for healthful grilling:

Make a lean, mean burger: Buy lean or extra lean beef, drain off the excess fat after cooking. Add chopped veggies such as green pepper to your beef to add flavor texture.

Bake your fries: Want some fries with that burger? Slice white or sweet potatoes into sticks, lightly spray with olive oil cooking spray, sprinkle with black pepper and paprika and bake on a cookie sheet for 40 minutes at 375 degrees.

Make veggie kabobs: Grilled veggies are delish. Add mushrooms, peppers, cherry tomatoes, zucchini, squash, etc. to skewers. Spray lightly with olive oil cooking spray, and grill until the skins are slightly blackened.

Try grilled corn on the cob: Leave the husks on, and grill for about 30 minutes over medium flame, rotating occasionally. Remove from grill, let cool for about 5 minutes, remove husks and enjoy! Grilling brings out a natural sweetness in the corn – you may find you need less butter.

Try Hard Unit

Attention Try Hard Unit:

Members will be assembling the September newsletter in the Extension office on Friday, August 23, at 10 a.m.

Increase Your Dairy Intake

Tips for Increasing Daily Dairy Intake

  • Daily recommended amount is 3 cups a day.
  • Lactose intolerant? Try soy milk, lactose free milk, or yogurt. Fish and dark leafy vegetables are an additional source of calcium.
  • Snack on the go? Grab low-fat string cheese, a container of low fat or fat free yogurt, or a pudding pack made with low fat milk. When hitting the coffee shop ask for low-fat or skim milk in a latte.
  • Substitutions? Substitute plain non-fat yogurt for sour cream, use fat free evaporated milk instead of cream, or try Neufchâtel cheese or low fat ricotta cheese in place of cream cheese.
July Meetings

Unit Meetings in July

Morning Glories: Monday, July 8 at 6:30 p.m. Oblong Municipal Building (2nd Monday)

Try Hards: Tuesday, July 9 at 10 a.m. U of I Extension office (2nd Tuesday)

S.E. LaMotte: Wednesday, July 10 at 11:30 a.m. Picnic at the Community Building (by Abe Lincoln statue), Palestine

Sunbeams: Thursday, July 18. Going to Olney for lunch! (3rd Thursday)

Women's Health

No matter what stage of life you are in, every woman should strive to make her health a priority. Here are some simple steps that can lead to better health. Share them with the women in your life:

  • Get annual well-women checkups, preventive screenings and vaccines.
  • Make physical activity a part of your everyday routine. Remember, women need a good mix of cardio and resistance or weight-bearing exercise to keep their bones and body healthy.
  • Eat a healthy diet. Try to eat as many natural foods as you with a focus on lean proteins, healthy fats, good carbs and fiber.
  • Don't overlook your mental health. This includes getting enough sleep and finding a stress-reduction method that works for you. Talk to your doctor about any mental health changes or symptoms you are experiencing.
  • Protect yourself. You can be your greatest defense against factors that can impact your health by wearing sunscreen every day, quit smoking and follow safe driving practices.
Green Foods

Top 3 Green Foods

  1. Dark leafy greens: Kale, Swiss chard, collard greens, & turnip greens are just a few examples of dark leafy greens. They're packed with iron, calcium, potassium, vitamin C and vitamin K. Simmer greens in water or other liquid, such as broth or wine. Try adding them straight to soups or stews, or steam greens and add them to pasta dishes.
  2. Avocado: Avocados contain monounsaturated fats, which can improve blood cholesterol levels. Plus, they're packed with folate, vitamins E, C and B6, potassium and fiber. Slice avocado and top sandwiches, salads, tacos or toast.
  3. Broccoli: Broccoli contains phytonutrients, which have significant anti-cancer effects. Broccoli is also a good source of beta-carotene (converts to vitamin A), vitamin C, calcium, potassium, folate, and iron. Steam or roast in the oven.

Crustless Swiss Chard Quiche

Yield: 8 servings

1 t. olive oil 3 c. Swiss chard, chopped

1 c. chopped, yellow onion 1 bell pepper, chopped

1/2 c. low fat milk 4 eggs

2 c. shredded cheddar cheese 1 t. garlic powder

1/4 t. ground pepper

Preheat oven to 375°F. Spray a glass 9" pie plate with nonstick spray. In a medium skillet, heat olive oil; sauté Swiss chard, onions, and bell pepper until tender. In medium bowl, whisk milk and eggs. Add in cheese, garlic powder, and pepper. Fold the chard, onion and pepper mixture into the egg mixture and pour into pie plate. Bake until set, about 40-45 minutes or until knife inserted near the center comes out clean.

Scholarship Winner - Tristan Sablone

Board members were able to talk with the newest scholarship recipient during June's monthly Board meeting. Tristan graduated from Oblong High School and will be attending Lincoln Trail College in the fall and then onto a 4-year university to become an engineer. Treasurer, Sandy Bryans presented him with a $400 check to use towards his education expenses.

12 Mindful Eating Strategies
  1. Make eating an exclusive event. When you eat, ONLY eat. Give eating all your attention to fully enjoy your food and be mindful of every bite. Eating without distraction can help you better recognize when you are full.
  2. Check your stress level. Eating is a common response to stress. During times of stress, you may find yourself turning to food even when you are not hungry. Try to get your mind off of food and deal with stress in other ways, perhaps a few deeps breaths or a short walk.
  3. Appreciate food. Acknowledge the food and the effort to grow and prepare it. Enjoy your food with gratitude.
  4. Eat slowly. Try to put your fork down between bites, chew your food well, and make each meal last 20 minutes.
  5. Be mindful about the taste, texture, and smell of food. Savor your food. Notice the flavor, shape, and texture of each bite.
  6. Be mindful of portions to enjoy quality, not quantity. When more food is served, we are tempted to eat more. Be mindful of the portion sizes being served on your plate.
  7. Be mindful of how hungry you are. External cues such as seeing or smelling food may be signaling you to eat, but are you really hungry?
  8. Eat before you get too hungry. When you get too hungry, you may be tempted to make impulsive choices instead of mindful selections.
  9. Be mindful of your protein. Choose plant-based proteins often such as beans and legumes.
  10. Be mindful of your calories. Everyone has a number of calories that can be eaten each day to maintain a healthy weight. One way is to track what you eat and drink.
  11. Determine if the food is calorie-worthy. When it comes to special holiday foods or "sometimes" foods, ask yourself, is this calorie-worthy? If you are going to splurge on a high-calorie food, make sure it is something you really enjoy – then have just a few bites.
  12. Take one bite. Follow the one-bite rule when it comes to special foods or desserts. The maximum pleasure of eating a food usually comes in the first bite.
Clean, Clean, Clean

Don't Forget to Clean:

  • Door knobs – These are perhaps the things we touch most often, every day. So, grab a wipe or sponge at least once a week and get rid of germs that can be transferred from person to person. (Icky!)
  • Bed linens – According to the survey, 23 percent of people couldn't remember the last time they washed their sheets. (Scary.) So, when you get home today, throw your sheets in the wash!
  • The abandoned guest toilet – Those of us who have guest bathrooms may not use them very often, but that doesn't mean they don't need a quick cleaning!
  • The germ-factory fridge – It's not the most fun job, but getting rid of spoiled or expired food and wiping down the shelves is, perhaps, one of the healthiest ways you can keep you and your family healthy!
Quench Your Thirst & Control Calories

When the heat rises, so does your thirst. Staying hydrated is important for avoiding heat-related maladies, but many summer beverages are loaded with sugar.

Here are a few less-sweet alternatives:

  • Iced tea: Make your own instead of buying sweet bottled tea. Brew your own - there are many options. Add herbs such as mint or ginger, and just a touch of sweetener if you like. Use this base for a tasty juice tea spritzer.
  • Juice tea spritzer: Enhance you iced tea. Mix half tea and half fruit juice (or go with more tea and less juice); top with plain seltzer water.
  • Fruit infused water: Water is the best hydrator, so infuse your water with herbs, fruits or veggies: oranges, lemon, cucumbers, strawberries, and basil are just a few tasty water additions. Simply add the fruits and herbs to your pitcher of water, and leave in the frig for a couple hours. Remove the solids if you will not be drinking it right away. Try a "Green Monster": Infuse frozen green grapes, thinly sliced green apple and cucumber in water for one hour.
  • Fruit filled ice cubes: Make your ice tea or a sparkling water more attractive, tasty and healthy but freezing your ice cubes with berries or small pieces of fruit.
  • Fruit smoothies: You can use fresh or frozen fruit for these. You can also add vegetables.

-Michele Guerra, Director, Campus Wellbeing Services

Sun Tea Dangers

Next to water, tea is the most widely consumed beverage in the world. The heat of the summer is the perfect time to enjoy a tall glass of refreshing iced tea, but how you brew it is an important step to keeping you safe.

When "sun tea" first appeared is a bit of a mystery however, this practice can come with some risks. Tea that is made with cold or room temperature water and left to brew out on the counter all day or kept in a jar under the sun, is at a higher risk for bacterial growth. The water simply doesn't get hot enough to kill potential microorganisms that can be found in tea leaves, leaving a petri dish of tiny microbes just waiting to get you sick.

When brewing tea, heat water to 195°F and allow to steep for 3-5 minutes. Pour in a pitcher over ice and refrigerate after brewing. Be sure not to store brewed tea at room temperature for more than 8 hours.

Tea can have many health benefits, including a protective role against heart disease, stroke and certain types of cancers, such as colon. This largely comes from teas antioxidants, called flavonoids. Flavonoids help protect the body from free radicals, which can damage cells and lead to chronic diseases. All forms of tea, whether black, green, white or oolong have different health benefits to them. Of course, you'll need to avoid the southerner's sweet tea by adding no to very little sugar. And brew safely without the use of the sun!

-Jenna Smith, Nutrition and Wellness, U of I Extension Educator

Cooking with Honey - July Lesson

Honey - Amazing Facts:

  • Bees have been producing honey for millions of years.
  • Americans consume about 1.3 pounds of honey per person each year.
  • Bees must visit 2 million flowers and fly 55,000 miles to make a pound of honey.
  • The average worker bee makes only about 1/12 teaspoon of honey in its lifetime.

How does honey compare to sugar?

Honey contains 17 grams of carbohydrates and has 68 calories per tablespoon. Sugar has 15 grams of carbohydrates and 49 calories per tablespoon. Honey tastes sweeter than sugar so you may use less. Honey adds flavor, moisture, and small amounts of vitamins and minerals to the diet.

How to substitute honey for sugar:

Honey can be used in place of up to half the sugar called for in recipes for sauces, marinades, dressings, and baking.

When baking, for every cup of honey used do the following:

  • Reduce liquid by 1/4 cup
  • Add 1/2 teaspoon baking soda to reduce acidity and cause more even browning
  • Reduce oven temperature by 25 degrees
  • For easy removal from measuring cups, spray utensil with non-stick spray before adding honey.

Where to Store Honey:

Honey should be stored in an airtight container in a dry place between 50 and 70 degrees Fahrenheit. If it begins to crystallize, it is still fine to use. Just heat it gently in a pan of warm water and stir before using. Do not heat honey in a plastic container.

Serving Ideas and Recipes for Cooking with Honey:

  • Add honey to a glass of water for an energy boost when you are working outdoors.
  • Peanut butter & honey sandwiches on whole wheat bread provide a high-energy snack with a good combination of fats, carbohydrates and protein.
  • Sweeten any fruits, frozen desserts, baked goods, meat glazes, custards, fillings, frostings, cobblers, puddings, candied vegetables and salad dressings with honey.

Using Honey in a Sugar-Restricted Diet:

Honey is not recommended for a sugar-restricted diet. It contains glucose and fructose and has similar effects in the human body as sugar.

Persons with diabetes should limit consumption of both sugar and honey.

Note: Do not feed honey to infants under one year of age because their immune systems are not strong enough to combat the bacteria in honey.

 

Honey Recipes

Honey Apple Salad

3-1/2 c. red apples, diced 2 c. green seedless grapes

1/2 c. dried cranberries 1/2 c chopped walnuts

2 Tbsp lemon juice 1 c. celery, sliced

1/2 c. mayonnaise 1/4 c. honey

2 Tbsp sour cream 1/2 teaspoon salt

In a large bowl, toss apples with lemon juice. Add grapes, cranberries and celery. In small bowl, combine mayonnaise, honey, sour cream and salt. Pour over fruit mixture and toss to coat. Stir in nuts. Serves 6-8

Honey Coffee Cake

1-1/2 c. whole wheat flour 1-1/2 c. all-purpose flour

1 c. sugar 1 c. (2 sticks) unsalted butter

1 c. local honey 2 large eggs

1 c. hot water 1 teaspoon baking soda

Heat oven to 350°F and flour a 9 x 13 pan. In a large bowl, mix together flour and sugar. Cut in butter until mixture is crumbly. Remove and save 1 cup of this crumbly mixture. To the remaining crumb mixture, add honey, eggs, hot water and baking soda. Beat until smooth. Pour batter into the prepared pan. Sprinkle the reserved crumbs evenly over the top. Bake for 35-40 minutes, until toothpick comes out clean. Remove from oven and cool to lukewarm before serving. Recipe makes one cake (24 servings)

Sweet and Spicy Stir-Fry

8 ounces lean pork or beef sliced into thin strips

1 bag frozen stir-fry vegetables

2 cups shredded cabbage

Nonfat vegetable cooking spray

Sauce:

1 Tablespoon cornstarch

1/3 cup water

1/4 cup reduced-sodium soy sauce

1/4 cup ketchup

1/4 cup honey

Spray large skillet with cooking spray. Add meat and cook over medium heat until browned. Add cabbage and thawed stir-fry vegetables. Mix cornstarch and water in small bowl; stir until cornstarch is dissolved. Add soy sauce, ketchup, honey, and mix. Pour sauce over ingredients in skillet and toss well. Reduce heat and simmer for 10 minutes. Serves 4

Orange Banana Smoothie

1 banana, sliced

1 (6-oz.) unsweetened plain yogurt

3/4 cup skim milk

1/2 cup orange juice

1/4 cup honey

Put all ingredients into a blender. Blend until smooth. Pour into a glass and serve.

 

We have the complete lesson in the Extension office, if you would like a copy!