HEALTH & FITNESS TIPS

Provided by Sevier County Extension Agent Terrie James

870-584-3013

Spring 2012 Walk Across Arkansas

How's your New Year's Resolution to exercise more going?  Need a challenge to up your current exercise program?  Looking for a way to spend more time with friends?  Have we got a program for you! 

Walk Across Arkansas Spring 2012 is right around the corner.  We will begin walking on February 13.  Registration is open now!  Go to Extension's homepage, www.uaex.edu and click on the Walk Across Arkansas icon or go directly to http://survey.uaex.edu/WAA/WAAdefault.htm for all the information you need to register and get started.   

Quick instructions for those who have never participated before:

(1) Form a team of 2 to 10 individuals (all age groups may participate)

(2) Choose a team captain

(3) The Team Captain must register the team

(4) Once your team is registered, all team members should then register individually

(5) Starting February 13, walk and record your minutes (must walk at least 10 minutes continuously for it to count) 
That's all there is to it.  Have fun walking!

All Extension programs are 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. Persons with disabilities who require alternative means for communication of program information (large print, audiotapes, etc.) should notify the county Extension office (or other appropriate office) as soon as possible prior to the activity.

Attention, Early Childhood Professionals

            If you are a person who takes care of other people’s children, or wants to learn more about caring for young children, you’ll want to participate in The Best Care. Sometimes it is difficult to find appropriate classes that are close to home and affordable. The University of Arkansas, Division of Agriculture, in partnership with the Division of Child Care and Early Childhood Association, is offering training for early childhood professionals. Classes are offered free of charge and is verified training through the Traveling Arkansas’ Professional Pathways (TAPP) and supports the Better Beginnings Program.

            The Sevier County Cooperative Extension Service has available a new, free set of classes for early childhood professionals and others interested in learning more about young children. These classes are part of a program called The Best Care. Ten hours of lessons will be provided on topics such as Retirement Planning; Building Your Resume; Grow It! Like It! Try It! Part I & II; Giving Medicine to Children Wisely Part I & II; Everyday Transitions; Do, Re, Mi…The Importance of Music; Helping Children Develop Compassion; Managing Stress: Turning Challenges into Blessings.

            Classes will be on Mondays, January 23, January 30, February 6, and February 13, 2012 starting at 6:00 pm.

            For more information about The Best Care classes for early childhood professionals, contact Terrie James, County Extension Agent-Family and Consumer Sciences at tjames@uaex.edu or call (870) 584-3013. To sign up for the classes, call Dana Stringfellow at the Sevier County Extension office at (870) 584-3013 or email at dstringfellow@uaex.edu

            This program is open to all interested persons regardless of race, color, national origin, religion, gender, age, disability, marital or veteran status, or any other legally protected status. Persons with disabilities who require alternative means for communication of program information should notify the county Extension office as soon as possible prior to the activity.

Healthy Eating Tips for 2012

Statistics show that approximately 60 percent of New Year’s resolutions will be broken within the first month! Many of those resolutions include diet and increased physical activity. Unfortunately, it can be challenging to make this type of lifestyle change. There are simple tips that allow you to easily incorporate positive, long-term changes into your daily lifestyle.

Realize that lifestyle changes come slowly. If you try incorporating all your lifestyle changes at once, it is difficult to follow them. Instead, incorporate your changes slowly, in order to give your body an opportunity to adjust to them, both mentally and physically. 

Know that all dietary fats are not bad. Although dietary fats can increase the risk of heart disease and stroke, they also contribute to satiety (feeling full), give our body energy, help protect our organs, and help our body absorb certain nutrients. The good dietary fats, which include monounsaturated and polyunsaturated fat, can lower bad cholesterol levels when consumed in moderation. The bad saturated fats, which include saturated and trans fat, raise the bad cholesterol (LDL) levels in your blood. So, when making food choices, try to choose food items that contain the healthier types of fat, but remember to consume them in moderation. 

Eat meals at home. Many food establishments are offering great deals. From a health standpoint, it may not always be in your best interest to take advantage of these deals. Be sure to find out the nutrition facts before making your purchase to determine if it’s really a healthy bargain. If you own a smart phone, there are apps that will help you make healthy choices while eating out, and even put them in your food diary for you.

I am a big proponent of the need to drink more water. Cut back on sodas, energy drinks, and alcohol. Need some added taste? Add some fresh lemons, strawberries, or orange slices to your water for some healthy flavor! 

Don’t buy junk food. Vending machines and end caps in grocery stores often contain more junk food than healthy options. Bring your own snacks and meals for work, school, or wherever you might be going that day.  A medium apple brought from home has 62 calories and 2 grams fiber, while a package of 6 Oreo cookies has 318 calories and no fiber. Plus you would have to lift weights for approximately 108 minutes to burn off that one package of cookies.

Avoid fad diets. Although they sound great, quick, easy weight loss without much exercise involved. Many do not deliver on their weight loss promises, but can be damaging to your health, both physically and mentally. Many also tend to over-emphasize one particular food item, or type of food, which contradict the dietary guidelines. The true way to lose weight and then maintain it is a well-balanced meal plan with a variety of foods that are low in saturated and trans fat, in addition to being physically active. 

It’s not the carbohydrates that cause weight gain. Weight gain is caused by calories and fat, not carbohydrates. Note that fat contains nine calories per gram of fat, whereas carbohydrates contain only four calories per gram of carbohydrate. Many people do not realize that most of their energy comes from carbohydrate consumption, making carbohydrates a vital part of their meal plan. It is important to consume more complex carbohydrates instead of simple however.

If you have decided to make a lifestyle change in 2012, make a list of the changes you wish to make, and then determine their level of difficulty. Begin by incorporating the simple changes, and then move on to the more difficult ones. Soon you will be reaping the healthy benefits! Remember starting too many at one time is overwhelming and does not lead to success.

Contact me at the University of Arkansas, Division of Agriculture in Sevier County for your free copy of The Dietary Guidelines. I may be reached at (870) 584-3013, or by email tjames@uaex.edu or visit us in the Agriculture Building at CCCUA.

Going Meatless Just One Day Each Week Benefits Your Budget       

It’s not your imagination; a trip to the supermarket is costing on average about 4 percent more than it has in the past. Among the costliest items are meat products. With issues facing farmers, you can expect to pay more for beef, pork, and dairy products. You can however, lesson the register tape shock by going meatless one night a week. Going meatless doesn’t mean that you are giving up your protein. Protein is essential to a healthy diet. Myplate.gov says that all foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. These foods supply many nutrients, including protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. So what alternatives do you have? For beans and peas you might choose black beans, black-eyed peas, chickpeas, kidney beans, lentils, navy or pinto beans, and processed soy products such as tofu. You could also consume nuts such as peanut butter, almonds, cashews, hazelnuts, peanuts, pecans, walnuts, and seeds including pumpkin, sesame and sunflower. By replacing meat one day each week with beans, lentils, nuts, seeds, vegetables and fruits, your family could see additional health benefits by reducing their intake of saturated fat, reducing the risk for cardiovascular disease, lowering the risk for development of type 2 diabetes, reducing their risk for obesity and contributing to a healthy body weight. Plus as an added bonus, you are improving your family’s quality of life by increasing the amount of vitamins, minerals and fiber you consume.Your wallet will also be happier. Meat products are the most costly items in the grocery store. Going meatless just one day per week reduces meat consumption about 15% and grocery bills about 5% per week. Moderate food costs for a family of four add up to $836.20 per month, according to the USDA Center for Nutrition Policy and Promotion. Saving 5% equates to $42 per month or $502 per year!

Best Care Connected online training ends Oct. 1

 Best Care Connected, the online professional development course for childcare providers ends Oct. 1.

The training began April 1. Best Care Connected offered participants a means to obtain five hours of early childhood professional development training.

For additional information about Best Care Connected, visit www.arfamilies.org, or contact Terrie James at tjames@uaex.edu or (870) 584-3013.

Submitted by: Terrie James, County Extension Agent-Family and Consumer Sciences

Extension Homemakers Clubs Offer Lessons in a Variety of Skills

Extension Homemakers Council clubs in Sevier County can offer prospective new members lessons in a variety of homemaking skills while offering them a social outing with their peers.

            The mission of this organization shall be to empower individuals and families to improve their quality of living through continuing education, leadership development and community service.

            The Arkansas Extension Homemakers Council is one of the largest nonprofit volunteer groups in the state with a membership of over 8,000.  Extension Homemakers, the Cooperative Extension Service, University of Arkansas, and the United States Department of Agriculture are partners in providing education to families in this state.

            These agencies extend educational resources to homemakers through organized groups and special interest classes.  Enroll in an educational opportunity by contacting Terrie James, Sevier County Extension Agent-Family and Consumer Sciences at (870) 584-3013 or tjames@uaex.edu or come by the Extension office on the campus of CCCUA.  We are located in the Agriculture Building.

            Sevier County has five EH Clubs: 

De Queen Club (870) 642-2637 meets on the 2^nd Wednesday of the month at the REA Building in DeQueen at 9:30 a.m.

Gillham Club (870) 784-1991 meets on the 2^nd Friday of the month in members homes at 10:00 a.m.

Activas y Saludables (870) 642-3350 meets 2^nd Thursday of the month at the Community Building in Herman Dierks Park at 6:00 p.m.

Seam Rippers (870) 642-2637 meets every other Thursday at the Sr. Citizen’s Center in DeQueen at 6:30 p.m.

Union Club (870) 642-4656 meets on the second Thursday of the month in members homes at 10:00 a.m.

All meetings and activities are 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. Persons with disabilities who require alternative means for communication of program information (large print, audiotapes, etc.) should notify the county Extension office (or other appropriate office) as soon as possible prior to the activity.

            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 Equal Opportunity Employer.

Sevier County Residents to have a new, improved Walk Across Arkansas

DeQueen – A new, improved Walk Across Arkansas makes its debut September 19, according to Terrie James, County Extension Agent for the University of Arkansas Division of Agriculture.

Walk Across Arkansas, or WAA, is held twice a year and offers participants an opportunity to fall into the habit of exercising more.  During the eight weeks of Walk Across Arkansas participants record how they exercise and any weight lost, if weight loss is a goal.

            WAA is open to all Arkansans.

            This year, WAA is making several important changes:

·         WAA will feature online registration and data entry.  The traditional paper copies will still be available, however.

·         There will be a focus on health, rather than on state winners.  Each participant will set a personal goal and be helped along by their team to reach it.  This way, everyone’s a winner!

·         Teams can now be made of 2 to 10 people.  Team categories will be included in registration: Families, Youth (all under 18), Seniors (65+), Worksites, Teachers, Faith-based members, or General (a combination of any of the above).

·         Instead of recording mileage, participants will be asked to record the number of minutes exercised each day.

·         Minutes will qualify as long as time is accumulated by “exercise with intention.” Under this change, minutes only count if the exercise is done with the express purpose of getting more physical activity and is done in increments of at least 10 minutes.  

The changes reflect recent research into healthy living, “In the past, research recommended that people walk 10,000 steps a day, which is why we walked and recorded steps and miles,” Dr. Margaret Harris said, Assistant Professor of Health with the University of Arkansas Division of Agriculture. “New recommended guidelines call for at least 150 minutes of exercise per week for adults and 60 minutes per day for youth, which accounts for our changes.  We would also like to encourage families and youth to get out and exercise together!”

This past spring, Walk Across Arkansas had 224 teams, with 1,721 people participating.

Signup information will be available by clicking on the WAA art on the front page at www.uaex.edu in September or by contacting Terrie James at (870) 584-3013.

Walk Across Arkansas is a statewide program coordinated by the U of A Division of Agriculture’s Cooperative Extension Service.The Cooperative Extension Service is part of the University of Arkansas Division of Agriculture and 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.

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 Sevier County. 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, County Extension 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 James added. 

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 Sevier County 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

Serve with whole grain French bread
 

CORNMEAL MUFFINS

Exchanges: 1 Starch, ½ Fat                             Calories: 91
Serving Size: 1 muffin                                     Fiber: 1 gm
Carbohydrate:  16 gm                                     Sodium: 220 mg
Protein: 3gm                                                  Cholesterol: 16 mg
Fat: 2 gm

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:

1. Combine first 6 ingredients in a medium bowl.  Mix lightly with a fork.
2. Combine buttermilk, margarine, and egg; stir well.  Add to cornmeal mixture.  Stir well; then beat gently for 1 to 2 minutes.
3. 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.

                                                                  Yield: 1 dozen muffins

DATE OAT BARS

Exchanges:  1 Starch, 1 Fat
Serving Size: 1 Bar                                                       Calories: 95
Carbohydrate: 14 gram                                                 Fiber: 2gm
Protein: 2 gm                                                               Sodium: 48 mg
Fat: 4 gm                                                                     Cholesterol: 0mg

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:

1. Combine chopped dates and flour in a large bowl.  Toss lightly to coat.
2.  Place water in 1-cup glass measure; microwave at HIGH for 2 to 3 minutes or until boiling.  Pour water over dates.
3.  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.
4.  Spoon mixture into a 9- inch square pan coated with cooking spray; press evenly into bottom of pan.  Cover and chill.
5.  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

Nutritional Information:

Serving size                  1 roll   

Calories                        122

Protein                          2g     
Carbohydrate              17g

Total Fat                       4g

Cholesterol                  0mg

Sodium                        130mg

Fiber                            1g

Walk Across America

The walkers are done and the winning Teams are:
Worshipfull Walkers- Senior Adults 
Orange Blossoms- Adults
Power Walkers- Youth