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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