Download Eat Right - Town of Chino Valley

Town of Chino Valley
Senior Center
JH Mazy
Volume 4, Issue 3
1021 Butterfield Rd.
Chino Valley, AZ 86323
(928) 636-9114
Eat Right
March 2016
Food, Nutrition and Health Tips from the
Academy of Nutrition and Dietetics
Inside this issue:
Free Tax Help
2
Do You Have Ideas?
2
Monthly Recipe
2
Eat Right - continued
3
Sudoku
3
Word Search
4
What Happened in March
5
St. Patrick
6
National Frozen Food Day
7
Answer to Word Search
7
Dates to Remember
7
St. Patrick Day Lunch
8
Sudoku Answer
8
Bunko
8
Facts about March
9
Daily Events
9
Easter Symbols and Traditions
10
Concerns About Falling Seminar
11
Easter Luncheon
12
Easter Bonnet Day
12
Garden Café Lunch Menu
13
Eating Right for Older Adults
Eating right doesn’t have to be complicated. Before you eat, think about what goes on
your plate or in your bowl. Choose foods that provide the nutrients you need without too
many calories. Build your healthy plate with foods like vegetables, fruits, whole grains,
low-fat dairy and lean protein foods. Try these eating right tips.
Make half your plate fruits and vegetables.
 Eat a variety of vegetables, especially dark-green, red and orange vegetables plus
beans and peas. Fresh, frozen and canned vegetables all count. Choose “reduced
sodium” or “no-salt-added” canned vegetables.
 Add fruit to meals and snacks. Buy fruits that are dried, frozen or canned in water or
100% juice, as well as fresh fruits.
Make at least half your grains whole.
 Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice. Also, look
for fiber-rich cereals to help stay regular.
Switch to fat-free or low-fat milk, yogurt and cheese.
 Older adults need more calcium and vitamin D to help keep bones healthy. Include three
servings of fat-free or low-fat milk, yogurt or cheese each day. If you are lactose
intolerant, try lactose-free milk or a calcium-fortified soy beverage.
Vary your protein choices.
 Eat a variety of foods from the protein food group each week, such
as seafood, nuts, and beans and peas, as well as lean meat, poultry
and eggs.
Cut back on sodium and empty calories from solid fats and
added sugars.
 Look out for salt (sodium) in foods you buy. Compare sodium in
foods and choose those with lower numbers. Add spices or herbs to
season food without adding salt.
 Make major sources of saturated fats such as desserts, pizza,
cheese, sausages and hot dogs occasional choices, not every day
foods.
 Switch from solid fats to oils when preparing food.
 Drink water instead of sugary drinks. Select fruit for dessert. Eat
sugary desserts less often.
Continue on Page 3
Page 2
Volume 4, Issue 3
Sponsored in part by
AARP and the I.R.S.
For more information
call the Senior Center at
636-9114
In March there will be tax help on Fridays at the Chino Valley Library
Do You Have Ideas??
Are you wondering why there are not as many trips as we once had? Are you
wondering why there are not different articles in the newsletter? How about
guest speakers? Give us your thoughts on places you would like to go, articles
for the newsletter or even topics you would like to have discussed at the Senior
Center. We very much would like and need to hear from you!
Recipe of the Month
Irish Soda Bread
Ingredients








3-1/2 cups all-purpose flour
1/2 cup sugar
2 tablespoons caraway seeds
2 teaspoons baking powder
1/2 teaspoon baking soda
2 eggs
2 cups (16 ounces) sour cream
3/4 cup raisins
DIRECTIONS:
1. In a large bowl, combine the flour, sugar,
caraway seeds, baking powder, salt and
baking soda. In a small bowl, whisk eggs and
sour cream. Stir into dry ingredients just until moistened. Fold in raisins.
2. Spoon into a greased 9-in. springform pan. Bake at 350° for 40-45 or until a toothpick
inserted near the center comes out clean. Cool on a wire rack for 10 minutes before
removing sides of pan. Cut into wedges; serve warm. Yield: 1 loaf (12 wedges).
Senior Sentinel
Eat Right
Page 3
Continued from Page 1
Sudoku
Enjoy your food but eat less.
 Most older adults need fewer calories than in younger
years. Avoid oversized portions. Try using a smaller
plate, bowl and glass.
 Cook more often at home, where you are in control of
what’s in your food.
 When eating out, choose lower calorie menu options.
Choose dishes that include vegetables, fruits and whole
grains. When portions are large, share a meal or take
half home for later.
 Write down what you eat to keep track of how much you
eat.
Be physically active your way.
 Pick activities that you like and start by doing what you
can. Every bit adds up and health benefits increase as
you spend more time being active.
 If you are currently inactive, start with a few minutes of
activity such as walking. Gradually increase the minutes
as you become stronger.
Consult a registered dietitian
 If you have special dietary needs. A registered dietitian
Answer on Page 8
can create a customized eating plan for you. Visit
www.eatright.org to find a registered dietitian near you.
For a referral to a registered dietitian and for additional
food and nutrition information visit www.eatright.org.
©2012 Academy of Nutrition and Dietetics. Reproduction
of this tip sheet is permitted for educational purposes.
Reproduction for sales purposes is not authorized.
Authored by Academy of Nutrition and Dietetics staff
registered dietitians.
Sources: U.S. Department of Health and Human Services, ADA Complete Food & Nutrition Guide.
Page 4
Senior Sentinel
Find and circle all the words that are hidden in the grid.
The remaining 34 letters spell a secret message.
BEER
BELFAST
BISHOP
CABBAGE
CELEBRATION
CELTIC CROSS
CHRISTIAN
CLOVER
CORK
CORNED BEEF
DANCING
DUBLIN
EVENTS
FEAST DAY
FESTIVAL
GREEN
GUINNESS
HERITAGE
HISTORY
HOLIDAY
HOLY DAY
IRELAND
IRISH
LEPRECHAUN
Answer on Page 7
LIMERICK
MARCH
MISSIONARY
MUSIC
PARADE
PATRON SAINT
POTATOES
SEVENTEENTH
SHAMROCK
SNAKES
SODA BREAD
TRADITIONAL
YEARLY
Volume 4, Issue 3
What Happened in MARCH?
Page 5
March 1, 1974 - Seven former high-ranking officials of the Nixon White House were indicted for conspiring to
obstruct the investigation into the Watergate break-in. Among those indicted; former chief of staff H.R.
Haldeman, former top aide John Ehrlichman, and former attorney general John Mitchell.
March 3, 1913 - A women's suffrage march in Washington D.C. was attacked by angry onlookers while police
stood by. The march occurred the day before Woodrow Wilson's inauguration. Many of the 5,000 women
participating were spat upon and struck in the face as a near riot ensued. Secretary of War Henry Stimson
then ordered soldiers from Fort Myer to restore order.
March 4, 1789 - The first meeting of the new Congress under the new U.S. Constitution took place in New
York City.
March 6, 1836 - Fort Alamo fell to Mexican troops led by General Santa Anna. The Mexicans had begun the
siege of the Texas fort on February 23rd, ending it with the killing of the last defender. "Remember the Alamo"
became a rallying cry for Texans who went on to defeat Santa Anna in the Battle of San Jacinto in April.
March 10, 1862 - The first issue of U.S. government paper money occurred as $5, $10 and $20 bills began
circulation.
March 11, 1918 - The 'Spanish' influenza first reached America as 107 soldiers become sick at Fort Riley,
Kansas. One quarter of the U.S. population eventually became ill from the deadly virus, resulting in 500,000
deaths. The death toll worldwide approached 22 million by the end of 1920.
March 12, 1888 - The Great Blizzard of '88 struck the northeastern U.S. The storm lasted 36 hours with
snowfall totaling over 40 inches in New York City where over 400 persons died from the surprise storm.
March 13, 1943 - A plot to kill Hitler by German army officers failed as a bomb planted aboard his plane failed
to explode due to a faulty detonator.
March 15, 44 B.C. - Julius Caesar was assassinated in the Senate chamber in Rome by Brutus and fellow
conspirators. After first trying to defend himself against the murderous onslaught, Caesar saw Brutus with a
knife and asked "Et tu, Brute?" (You too, Brutus?) Caesar then gave up the struggle and was stabbed to
death.
March 20, 1995 - A nerve gas attack occurred on the Tokyo subway system during rush hour resulting in 12
persons killed and 5,000 injured. Japanese authorities later arrest the leader and members of a Japanese
religious cult suspected in the attack.
March 23, 1775 - Patrick Henry ignited the American Revolution with a speech before the Virginia convention
in Richmond, stating, "I know not what course others may take; but as for me, give me liberty, or give me
death!"
March 24, 1989 - One of the largest oil spills in U.S. history occurred as the oil tanker Exxon Valdez ran
aground in Prince William Sound off Alaska, resulting in 11 million gallons of oil leaking into the natural habitat
over a stretch of 45 miles.
March 27, 1977 - The worst accident in the history of civil aviation occurred as two Boeing 747 jets collided on
the ground in the Canary Islands, resulting in 570 deaths.
March 28, 1979 - Near Harrisburg, Pennsylvania, the Three Mile Island nuclear power plant accident occurred
in which uranium in the reactor core overheated due to the failure of a cooling valve. A pressure relief valve
then stuck causing the water level to plummet, threatening a catastrophic nuclear meltdown. The accident
resulted in the release of radioactive steam into the atmosphere, and created a storm of controversy over the
necessity and safety of nuclear power plants.
March 30, 1981 - Newly elected President Ronald Reagan was shot in the chest while walking toward his
limousine in Washington, D.C., following a speech inside a hotel. The president was then rushed into surgery
to remove a 22-caliber bullet from his left lung. "I should have ducked," Reagan joked. Three others were also
hit including Reagan's Press Secretary, James Brady, who was shot in the forehead but survived. The
president soon recovered from the surgery and returned to his duties.
March 31, 1968 - President Lyndon Johnson made a surprise announcement that he would not seek reelection as a result of the Vietnam conflict.
Page 6
Saint Patrick's Day or the Feast of Saint Patrick
(Irish: Lá Fhéile Pádraig, "the Day of the
Festival of Patrick") is a cultural and religious
holiday celebrated on 17 March. It is named
after Saint Patrick (c. AD 385–461), the most
commonly recognized of the patron saints of
Ireland.
Saint Patrick's Day was made an official
Christian feast day in the early seventeenth
century. The day commemorates Saint Patrick
and the arrival of Christianity in Ireland, as well
as celebrates the heritage and culture of the
Irish in general Celebrations generally involve
public parades and festivals, and the wearing of
green attire or shamrocks. Christians also
attend church services, and the Lenten
restrictions on eating and drinking alcohol are
lifted for the day, which has encouraged and
propagated the holiday's tradition of alcohol
consumption.
Little is known of Patrick's early life, though it is
known that he was born in Roman Britain in the
fourth century, into a wealthy Romano-British
family. His father was a deacon and his
grandfather was a priest in the Christian church.
At the age of sixteen, he was kidnapped by Irish
raiders and taken captive to Ireland as a slave.
It is believed he was held somewhere on the
west coast of Ireland, possibly Mayo, but the
exact location is unknown. According to his
Confession, he was told by God in a dream to
flee from captivity to the coast, where he would
board a ship and return to Britain. Upon
returning, he quickly joined the Church in
Auxerre in Gaul and studied to be a priest.
According to legend, Saint Patrick used the
three-leaved shamrock to explain the Holy
Trinity to Irish pagans.
In 432, he again said that he was called back to
Ireland, though as a bishop, to Christianize the
Irish from their native polytheism. Irish folklore
tells that one of his teaching methods included
using the shamrock to explain the Christian
doctrine of the Trinity to the Irish people. After
nearly thirty years of evangelism, he died on 17
Senior Sentinel
March 461, and according to tradition, was
buried at Downpatrick. Although there were
other more successful missions to Ireland from
Rome, Patrick endured as the principal
champion of Irish Christianity and is held in
esteem in the Irish church.
Originally, the color associated with Saint
Patrick was blue. Over the years the color green
and its association with Saint Patrick's Day
grew. Green ribbons and shamrocks were worn
in celebration of St Patrick's Day as early as the
17th century. Saint Patrick is said to have used
the shamrock, a three-leaved plant, to explain
the Holy Trinity to the pagan Irish, and the
ubiquitous wearing and display of shamrocks
and shamrock-inspired designs has become a
feature of the day. In the 1798 rebellion, to
make a political statement, Irish soldiers wore
full green uniforms on 17 March in hopes of
catching public attention. The phrase "the
wearing of the green", meaning to wear a
shamrock on one's clothing, derives from a
song of the same name.
Volume 4, Issue 3
National Frozen Food Day
March 6th
Page 7
National Frozen Food Day celebrates all those yummy foods and snacks in your freezer. Sure, the invention
of the freezer made this day possible. But, the methods and techniques of preparing and freezing foods is
what makes frozen foods taste great, look great and store in a frozen state until you need them.
Imagine how your busy life would be if you didn't have a frozen dinner to pop into the microwave in between
a late day at work and your evening event. You'd have to stop and make a dinner from scratch!
Thanks to the frozen food industry, you can (and should ) celebrate Frozen Food Day in true frozen food
manner:
 Start your day with by popping a frozen breakfast into the microwave.
 For lunch, select among a wide array of frozen lunch treats.
 Take a trip to the grocery store to buy some frozen food, any will do.
 Dinner: If you are in a hurry, you're in luck. The selection of dinner entrees is seemingly endless.
 Snack time is the perfect time for ......ice cream!
Did you know? Frozen foods first hit store shelves in 1930 in Springfield, Ma. Who developed the
process? ...... Clarence Birdseye.
Origin of "National Frozen Food Day":
Congress, by Senate Joint Resolution 193, designated March 6, 1984, as ``Frozen Food Day'' and
authorized and requested the President to issue a proclamation upon this occasion.
In Proclamation #5157, President Ronald Reagan said: "Now, Therefore, I, Ronald Reagan, President of
the United States of America, do hereby proclaim March 6, 1984, as Frozen Food Day, and I call upon the
American people to observe such day with appropriate ceremonies and activities." And, so this became a
true National day of recognition and celebration.
Answer to Word Search
Puzzle on Page 4






The hidden sentence is:
SAINT PATRICK LIVED IN THE FIFTH CENTURY

March 9th - Ice Cream Social
March 11th - Our “Famous” Fish Fry
March 14th - Meatloaf Monday
March 17th - St. Patrick Day Lunch
March 22nd - Taco Tuesday
March 25th - Easter Luncheon
March 30th - Monthly Birthday Luncheon
Sudoku Answer
Page 8
Puzzle on Page 3
Senior Sentinel
Proceeds to benefit
Meals on Wheels!!
Volume 4, Issue 3
Page 9
Basic Facts
March is named after the Roman god of war, Mars. It was the first month of the year in ancient Rome.
Since March is the first month of spring, it was a logical point to begin the year. When the Gregorian
calendar was adopted, it became the third month of the year. It is one of the seven months with thirtyone days.
Birthstones
The birthstones for March are the aquamarine and the bloodstone. Aquamarine is the more well-known
birthstone for March. Its colors range from greenish blue to blue-green. The color of aquamarine has a
calming effect and is said to cool the temper.
Bloodstone is actually dark green jasper. Spots of iron oxide show up as vivid red spots in jasper, hence
the word bloodstone. The Babylonians believed the stone had healing powers, especially for blood
disorders.
Flower
The flower for the month of March is the daffodil which is also referred to as the jonquil. Since daffodils
are one of the first flowers to bloom in spring, they are considered to be a symbol of rebirth. They may
symbolize rebirth, but beware, because daffodils are poisonous, if eaten.
Astrological Signs
Pisces and Aries are the astrological signs for March. Birthdays from March 1st
through the 20th fall under the sign of Pisces. Birthdays from March 21st through the
31st birthdays fall under the sign of Aries.
Every MONDAY
12:30 PM -Cards and Games
Every TUESDAY
8 AM– Walking Club
10 AM—Grief and Loss Group
Second MONDAY
6 PM—Bunko
First & Third TUESDAYS
10 AM— 12 PM—Free Blood Pressure Clinic
1 PM—Knitting & Crocheting
Second TUESDAY
Every WEDNESDAY
9 AM—Advisory Board Meeting
9 AM—Horseshoes
12:30 PM—Pinochle
3 PM—Line Dancing
First & Third WEDNESDAY
Every THURSDAY
Fourth WEDNESDAY
8 AM—Walking Club
1 PM-Painting Class
6 PM— Elks
12 PM—Shopping Trip
First FRIDAY
8:30 AM—Senior Pedicure Service
Page 10
Easter Symbols and Traditions
Volume 4, Issue 3
A brief history of the spring holiday's celebrations
by David Johnson and Shmuel Ross
Christians celebrate Easter to commemorate the
resurrection of Jesus Christ. Some aspects of
modern Easter celebrations, however, pre-date
Christianity.
Ancient Spring Goddess
According to the Venerable Bede, Easter derives its
name from Eostre, an Anglo-Saxon goddess of
spring. A month corresponding to April had been
named "Eostremonat," or Eostre's month, leading to
"Easter" becoming applied to the Christian holiday
that usually took place within it. Prior to that, the
holiday had been called Pasch (Passover), which
remains its name in most non-English languages.
(Based on the similarity of their names, some
connect Eostre with Ishtar, the Babylonian and
Assyrian goddess of love and fertility, but there is no
solid evidence for this.)
It seems probable that around the second century
A.D., Christian missionaries seeking to convert the
tribes of northern Europe noticed that the Christian
holiday commemorating the resurrection of Jesus
roughly coincided with the Teutonic springtime
celebrations, which emphasized the triumph of life
over death. Christian Easter gradually absorbed the
traditional symbols.
Easter Eggs
In Medieval Europe, eggs were forbidden during
Lent. Eggs laid during that time were often boiled or
otherwise preserved. Eggs were thus a mainstay of
Easter meals, and a prized Easter gift for children
and servants.
In addition, eggs have been viewed as symbols of
new life and fertility through the ages. It is believed
that for this reason many ancient cultures, including
the Ancient Egyptians, Persians, and Romans, used
eggs during their spring festivals.
Many traditions and practices have formed around
Easter eggs. The coloring of eggs is an established
art, and eggs are often dyed, painted, and otherwise
decorated. Eggs were also used in various holiday
games: parents would hide eggs for children to find,
and children would roll eggs down hills. These
practices live on in Easter egg hunts and egg rolls.
The most famous egg roll takes place on the White
House lawn every year.
Different Traditions
Orthodox Christians in the Middle East and in
Greece painted eggs bright red to symbolize the
blood of Christ. Hollow eggs (created by piercing the
shell with a needle and blowing out the contents)
were decorated with pictures of Christ, the Virgin
Mary, and other religious figures in Armenia.
Germans gave green eggs as gifts on Holy
Thursday, and hung hollow eggs on trees. Austrians
placed tiny plants around the egg and then boiled
them. When the plants were removed, white patterns
were created.
The Easter Bunny
Hares and rabbits have long been symbols of
fertility. The inclusion of the hare into Easter
customs appears to have originated in Germany,
where tales were told of an "Easter hare" who laid
eggs for children to find. German immigrants to
America -- particularly Pennsylvania -- brought the
tradition with them and spread it to a wider public.
They also baked cakes for Easter in the shape of
hares, and may have pioneered the practice of
making chocolate bunnies and eggs.
Easter Cards
Easter cards arrived in Victorian England, when a
stationer added a greeting to a drawing of a rabbit.
According to American Greetings, Easter is now the
fourth most popular holiday for sending cards,
behind Christmas, Valentine's Day, and Mother's
Day.
Easter Parades
After their baptisms, early Christians wore white
robes all through Easter week to indicate their new
lives. Those had already been baptized wore new
clothes instead to symbolize their sharing a new life
with Christ.
In Medieval Europe, churchgoers would take a walk
after Easter Mass, led by a crucifix or the Easter
candle. Today these walks endure as Easter
Parades. People show off their spring finery,
including lovely bonnets decorated for spring.
EASTER 2015 is March 27th
Volume 4, Issue 3
Page 11
Page 12
Volume 4, Issue 3
Easter Bonnet Day!
Wear your favorite Easter Bonnet
to the Easter Luncheon
March 25th.
Win a “FABULOUS” prize for the best hat!
Volume 4, Issue 3
Page 13