Download March 2014

March 2014
SERVING BOND, CLINTON,
JEFFERSON, MARION, &
WASHINGTON COUNTIES
web.extension.illinois.edu/bcjmw/
Bond County
925 East Harris Ave
Greenville, IL 62246
618/664-3665
618/664-9277 fax
Clinton County
1163 N. 4th St.
PO Box 185
Breese, IL 62230
618/526-4551
618/526-4597 fax
Jefferson County
4618 Broadway
Mt. Vernon, IL 62864
618/242-0780
618/242-0781 fax
MAIN OFFICE
Marion County
1404 E. Main, Rt. 50 E
Salem, IL 62881
618/548-1446
618/548-9891
Thank you for the suggestions and ideas for speaker topics and
organizations in your counties. I appreciate these along with the
talents and resources you have offered to bring the 1st multicounty event with topics for home, family, and community to your
local area.
There is still a lot of planning and preparation going into the event that will
celebrate Extension’s 100 years and working in partnership with the Home
and Community Associations over the years. There will be a chance to
look back and also to look ahead. You will hear different community organizations tell their story during a lunch n’ learn. There will also be some
exciting workshops to attend! Check in and watch a cooking demo by the
chef at Kaskaskia or absorb a relaxing session to pick up some tips from
Holistic Health and Natural Wellness from Roxanne Bare, certified as a Raw
Lifestyle Coach, Raw Chef and Raw Nutrition Specialist, and graduate of
Holistic Health Practices.
This is an event for networking! How would you tell the story about what
HCE is to you? You will have many opportunities to do so.
Helen Leonhardt
Program Coordinator Family & Consumer Science
Clinton County office, 618-526-4551
Washington County
9623 Wall St.
Nashville, IL 62263
618/327-8881
618/327-8882 fax
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Events - Contact the County Extension office to make reservations
Jefferson – Monarch Butterflies, March 25, 1 pm at the Don Lee Center in Mt. Vernon presented by the
Master Gardeners.
Bond – Bond County HCE Cook Books available for $10
Marion – China, rescheduled to March 11, 1:30 pm, at Marion County Extension.
VETS, March 25, 1:30 pm at the Marion County Extension. Presented by Ann Brashear.
Clinton – International Night featuring South Africa, March 11, 7 pm at Clinton County Extension. Copresented by Annie Duing, board member and Karen Rehkemper who visited South Africa and experienced
the life style of the country. Reservations appreciated by calling 526-4551.
Washington - Disaster Preparedness 101, presented by Rick Greten on TBA.
IAHCE State Conference — March 18-20, Decatur Conference Center and Hotel, “Been Cookin’ 90 Years”
http://www.iahce.org/statenewsletter.html
Multi-county event — “Realize…. It’s Your Life.” Marilyn Daughhetee, IAHCE President will speak about
her recent trip to India. There will be workshops, exhibits, lunch, games and surprises on topics for home,
family and community. This is a free event that is open to the public. Presented by the University of IL Extension partnering with Home and Community Associations in Bond, Clinton, Marion, Jefferson, and Washington to bring this event .
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Family and Consumer Sciences Lessons for Living
Contact the County Extension office to make reservations
Exit Strategies: Are You Ready for the Unexpected– March 6, 1:30-3 pm
Planning for life changing events such as a serious medical situation or death is not what most people want
to spend time doing. However, having financial and health care documents in order can help make stressful
and upsetting situations more manageable for our family and significant others. Learn steps that you can
take to prepare.
Making a Meaningful Nursing Home Visit— March 10, 10-11:30 am, October 23, 1:30-3 pm
For some, the nursing home becomes their home and for others, it is just simply a step between the hospital and going back home. Either way, we want to make this stay easier and more pleasurable for them. Visiting a loved one in a nursing home can be very difficult. Nursing homes seem very foreign for people. For
however long they live at the nursing home, remember when you visit focus on the word HOME not the
word nursing. There is a movement in the nursing home industry to make them more home-like and less
institutional.
Finance Tips for Retirees in Today’s Economy– April 23, 1:30-3 pm, October 14, 10-11:30 am
Beverages-Empty Calories or Not? - April 24, 10-11:30 am, August 21, 1:30-3 pm, November 6, 10-11:30 am
Parenting 101– May 19, 1:30-3 pm, November 18, 10-11:30 am
Managing a Gluten Free Diet—May 22, 1:30-3 pm, October 7, 10-11:30 pm
Package Lessons
Contact the County Extension office for the package
In the Kitchen with Whole Grains
A Vegetarian Diet
Cooking with Fresh Garden Vegetables
Finding Strength in Trying Times
Housing Options as We Age: Tools for Decision-Making
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Fact: It’s National Nutrition Month!
March is National Nutrition Month is a nutrition education and information campaign created by the American Dietetic Association. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity
habits. This is a great time to take responsibility for one's own health and
wellbeing by feeding yourself right! These days it's hard to separate
food, diet and nutrition fact and fiction; all the marketing ploys, clever
phrases, wishful thinking, pseudo-science, media hype and celebrity testimonials don't help. To help you take control of your own nutritional
peace of mind, here are some common and enduring food myths debunked:
Myth: Fresh fruits and vegetables are healthier than frozen or canned.
Fact: Research shows frozen and canned foods are as nutritious as fresh.
In fact, since lycopene is more easily absorbed in the body after it has
been processed, canned tomatoes, corn and carrots are sometimes better nutrition choices.
Myth: Body weight is a reliable indicator of a healthful diet.
Fact: No two people have the same body composition. The measure of a person's diet and your overall
health is a combination of factors, including weight.
Myth: Eating carbohydrates causes weight gain.
Fact: Calories cause weight gain. Excess carbohydrates are no more fattening than calories from any
source. Despite the claims of low-carb diet books, a high-carbohydrate diet does not promote fat storage
by enhancing insulin resistance.
Myth: Eating just before bedtime is fattening.
Fact: What you eat, not when, makes the difference; calories have the same effect on the body no matter
when they are consumed. Evidence does suggest that eating regular meals, specially breakfast, helps promote weight loss by reducing fat intake and minimizing impulsive snacking.
Myth: Eating sugar causes diabetes.
Fact: Diabetes is caused by a lack of insulin in the body. Since foods that are high in sugar are often high in
calories, overeating those foods can lead to weight gain. Research shows people who are overweight and
obese are at increased risk for diabetes.
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Myth: Occasionally following a fad diet is a safe way to quickly lose weight.
Fact: Many fad diets are developed by people with no science or health
background so some fad diets can even be considered harmful to people
with certain health problems. When trying to lose weight, consult a registered dietitian.
Nutrition: It's a Matter of Fact
Blog by Mekenzie Riley, MS, RD, Extension Educator, Nutrition and Wellness on March 11, 2013
Spaghetti Squash-A Different Kind of Noodle
Have you ever tried spaghetti squash before? This oblong, yellow winter squash is a fun vegetable the kids
will love. Once cooked, the flesh is scraped out with a fork into long thin strands that resemble spaghetti
noodles. And because spaghetti squash is not as sweet as its winter
squash companions, such as acorn or butternut, it actually tastes
similar to pasta.
To get those "spaghetti-like" strands, cut the squash in half lengthwise, scrape out the seeds, and place it cut side down in a glass dish
filled with ¼-½ inch of water. Bake the squash in a 350 degrees F oven for about 45 minutes, or cover and microwave on high for 12-15 minutes. Squash can also be boiled in a
large pot of water that covers the squash for 20-30 minutes or put in the slow cooker with 2 cups of water
and cooked on low for 8-9 hours.
Why use spaghetti squash rather than spaghetti? Consider this: 1 cup spaghetti noodles has 197 calories
and 40 grams of carbohydrate, while 1 cup spaghetti squash has only 42 calories and 10 grams of carbohydrate! Plus, spaghetti squash is packed with vitamin C, vitamin A, dietary fiber and potassium. To save on
time, I'd recommend either microwaving or cooking in the slow cooker, which is just as easy as boiling a
pot of spaghetti noodles! Kids and adults alike will love the spaghetti squash with meatball recipe below; if
you'd rather use canned spaghetti sauce, just look for a low sodium version. Try spaghetti squash in place
of spaghetti noodles in any dish, and you'll feel good about your low-carb choice.
Blog by Jenna Smith, Extension Educator, Nutrition and Wellness, February 13, 2014
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Spaghetti Squash with Meatballs
1 spaghetti squash
¼ cup water
1/3 cup bulgur
½ cup boiling water
2 (14.5 oz.) cans no-salt added crushed tomatoes, undrained
1 (6 oz.) can tomato paste
1 clove garlic, minced
¼ teaspoon crushed red pepper
½ teaspoon dried oregano
½ teaspoon dried basil
¼-½ cup water
1 lb. lean ground beef
1 egg
2 cloves garlic, minced
1 Tablespoon dried Italian seasoning
Cut squash in half lengthwise; scoop out seeds. Place cut-side down in microwave-safe dish; add ¼ cup water. Microwave, covered, on High for 12-15 minutes. Allow to cool slightly and scrape out flesh with a fork.
Meanwhile, place bulgur in large bowl; pour boiling water over bulgur and let stand 10 minutes or until
water is absorbed. In a medium saucepan, combine tomatoes, tomato paste, garlic, red pepper, oregano
and basil over medium high heat until boiling. Add in water as needed so it doesn't get too thick; simmer
on low. Stir in beef, egg, garlic and Italian seasoning into bulgur; shape into 1-inch balls. Lightly coat skillet
with cooking spray and preheat to medium-high heat. Add meatballs and cook until browned, stirring occasionally. Serve meatballs and sauce over squash.
Yield: 6 servings
Nutritional analysis per serving: 300 Calories, 7 grams fat, 75 milligrams cholesterol, 240 milligrams sodium, 37 grams carbohydrate, 10 grams dietary fiber, 22 grams protein
Lisa Wait
County Extension Director
Helen Leonhardt (Clinton)
Program Coordinator-FCS
Office Hours
Bond-Monday-Thursday 8 –noon & 1-4:30
Clinton-Monday-Friday 8 –noon & 1-4:30
Jefferson-Monday-Friday 8 –noon & 1-4:30
Marion-Monday-Friday 8 –noon & 1-4:30
Washington-Monday-Friday 8 –noon & 1-4:30
Kendra Vanagas
Office Support Associate – Fiscal
Kathy Pingsterhaus (Bond)
Barb Glaub (Clinton)
Kim Spangler (Marion)
University of Illinois * U.S. Department of Agriculture * Local Extension Councils Cooperating
University of Illinois Extension provides equal opportunities in programs and employment.
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