10 Tip for Slow Cooker Success!

Slow cookers are a convenient way to whip up a delicious dish with minimal effort. Just throw all of the ingredients in the pot, turn it on, head to work, come home and dinner is ready to be served. But that's not all you can do with a slow cooker. It is perfect for making overnight oatmeal, a game-day dip or even a winter stew. This is a dream come true for any multitasker, but if you neglect food safety rules, this dream could quickly turn into a nightmare.
Follow these 10 tips to ensure any dish you slow cook is safe to eat:

1. Start with a clean space. Make sure the cooker, utensils and work area are clean. And don't forget to wash your hands.  
2. Keep perishable foods refrigerated as long as possible. Bacteria multiply rapidly when at room temperature. To avoid this, keep your food refrigerated until it's time to add it to the pot.
3. Prepare meat and vegetables separately. If you prep your meat and vegetables beforehand, store them separately in your fridge in order to avoid cross-contamination.
4. Always defrost meat or poultry before putting it in the slow cooker. Defrosting will ensure your food cooks all the way through to the safe internal temperature. Defrost in the refrigerator, never at room temperature.
5. Pay attention to temperature. It is important to make sure your slow cooker reaches a bacteria-killing temperature. Start your slow cooker on the highest setting for the first hour and then switch it to low for longer cooking. However, it is still safe to cook foods on low the entire time — for example, if you are leaving for work. Just make sure your food reaches the proper internal temperature (see number 9).
6. Make sure your foods fit. The slow cooker should be half to two-thirds full to ensure your food cooks thoroughly. Don't overstuff it!
7. Cut up your meat. Large chunks of meat may take too long to cook all the way through. Cut meat into smaller pieces before adding to the slow cooker.
8. Keep the lid on. It is important to retain the heat when making a slow cooker meal, so avoid taking off the lid. Only remove the lid to stir or check for doneness.
9. Use a food thermometer. The only way to know for sure that your food is safe to eat is with a food thermometer. Consult the Is My Food Safe? app or an internal temperature guide to determine the proper internal temperature.
10. Store leftovers in shallow containers and refrigerate within two hours. One of the best parts of your slow cooker meal is the leftovers. But you must make sure you are storing them safely and eating them in a timely manner to reduce your risk of food poisoning. Store leftovers in shallow containers and refrigerate within two hours of removing from the pot.

10 food safety tips for the slow cooker

How long would I have to walk to burn off the calories in holiday treats?

It depends on the treats you choose and how fast you walk. Holiday cookies often have 60 to 140 calories each, and sweet desserts may contain from 200 to 600 calories or more per serving.
If you walk at a moderate 3 miles per hour pace and weigh 150 pounds, you would need about 24 minutes to burn the calories in a 100-calorie cookie, and well over an hour for other sweet desserts. If you can comfortably walk at a brisk pace of about 4 miles per hour, you could cut your walking time to 15 minutes to burn the same number of calories; or if you walk briskly for 24 minutes, you’ll burn almost 200 calories.

Looking at this math, it’s easy to see that although boosting physical activity at a time when there’s more high-calorie food around can help avoid weight gain, adding extra exercise doesn’t easily keep up with how quickly excess calories accumulate from overeating. However, don’t look at walking and other exercise simply as a way to balance calories you consume. Physical activity, independent of weight, links with numerous health benefits, including lower risk of several cancers. It also helps your body regulate blood sugar and keeps several hormones at healthy levels.

For many people, daily physical activity also helps to handle stress, raise energy levels and improve sleep quality, which are all often challenges at busy times of year. So enjoy select sweet treats of the season, choosing those that you enjoy most at times when you can truly taste and savor them.

ACIR Dec News

Check your label before buying gliter for your holday cookies

Baking fancy cookies and cakes for the holidays? The Food and Drug Administration (FDA) wants you to know that some glitters and dusts promoted for use in foods may, in fact, contain materials that should not be eaten. Many decorative glitters and dusts are sold over the Internet and in craft and bakery supply stores under names such as luster dust, disco dust, twinkle dust, sparkle dust, highlighter, shimmer powder, pearl dust, and petal dust. Moreover, a variety of online instructional videos, blogs, and articles promote the use of these glitters and dusts to decorate foods such as cakes, cupcakes, and cake pops.
There are some glitters and dusts that are edible and produced specifically for use on foods but others may not be.
How to Tell Edible, From Non-Edible. There are easy things you can do to determine what’s edible and what’s non-edible:

• Carefully check the ingredients. Manufacturers that make edible glitters and dusts (designed to be eaten) are required by law to include a list of ingredients on the label. Common ingredients in edible glitter or dust include sugar, acacia (gum arabic), maltodextrin, cornstarch, and color additives specifically approved for food use, including mica-based pearlescent pigments and FD&C colors such as FD&C Blue No. 1.
• Check for other information on the label. Edible glitters and dusts should also state “edible” on the label. If the label simply says “non-toxic” or “for decorative purposes only” and does not include an ingredients list, you should try not to use the product directly on foods.If you choose to decorate a food item with decorations that are not edible, be sure to remove the decorations before serving and eating the food.  This list of non-edible items can include feathers, ‘greenery’ and other decorative items.

Source: To Eat or Not Eat Decorative Products on Foods

December Make and Take for New Parents

Prevent Cancer by Moving More

The U.S. Department of Health and Human Services recently gave us clear guidelines for the amount and types of physical activity to reduce the risk for common diseases, and to improve health for people with chronic diseases.


The guidelines state that being physically active is one of the most important things that people can do to improve their health. Health benefits start immediately after exercising, and even short periods of physical activity are beneficial. The government goes on to state that almost everyone can benefit from physical activity: women and men of all races and ethnicities, people of all ages, pregnant and postpartum women, and individuals with disabilities or chronic diseases.

The guidelines state that individuals who engage in regular physical activity have a lower risk of cancers of the bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach. Any amount of activity is beneficial in reducing risk, but the protection is greater with more time spent in physical activity on a regular basis.
The guidelines recommend that cancer survivors engage in regular physical activity for its many health benefits. For adults with breast, colorectal, or prostate cancer, greater amounts of physical activity were associated with lower risk of dying from their cancer. For some cancer survivors, regular physical activity may reduce the risk of dying from any cause. Since physical activity can also improve quality of life, fitness, and physical function in cancer survivors, as well as reduce fatigue and some adverse effects of cancer treatment, all cancer survivors should be as active as they are able. The government recommends that individuals with cancer consult with their doctor or an exercise professional to determine what is the best type and level of physical activity for them.


The Key Guidelines for adults are:

• Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
• For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
• Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.
• Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

The guidelines provide recommendations on how to incorporate physical activity into your lifestyle. For some people, getting help from others can help—friends, family, or exercise professionals. For others, technology might be key, such as step counters or exercise monitors, or text messages from professionals to help with behavior change. For cancer survivors, resources may be available through your hospital, medical center, or community for special exercise opportunities. Guidance for communities and institutions is also provided in the guidelines because improving access to physical activity opportunities can help everyone.

Adapted from: Move More and Sit Less for Cancer Prevention

Safe and Healthy Holiday Meal Tips

Magical Microgreens Program

Great Halloween Dish - Pumpkin Mac and Cheese

Mix up Your Macaroni

Pumpkin has long been a staple of fall. If your pumpkin latte consumption is borderline ridiculous, trade it in for a healthier fix. This pumpkin mac and cheese is rich in carotenoids, particularly alpha- and beta-carotene and just one serving provides 100% of your daily value of vitamin A. Each serving packs 17 g of protein and 4 g of fiber, yet it actually has fewer calories per serving than the 12 oz cup (yes, the regular size) of your favorite seasonal coffee beverage.

         Pumpkin Mac and Cheese

Canola oil cooking spray

1/2 cup panko bread crumbs

1/3 cup grated Parmesan cheese, divided

1 Tbsp. canola oil

8 oz. whole-wheat rotelle pasta

1 cup low-fat (1%) milk

1 Tbsp. unsalted butter

1 Tbsp. all-purpose flour

1 1/2 cups (2 1/2 oz.) sharp light (50 percent) Cheddar cheese

1 cup canned unsweetened pumpkin

1/2 tsp. mustard powder

1/4 tsp. ground black pepper

Pinch of cayenne pepper

1/8 tsp. ground nutmeg, optional

Preheat oven to 375 degrees F. Coat 6cup baking dish with cooking spray and set aside.

To breadcrumbs, add 2 tablespoons Parmesan cheese and toss to combine. Add oil and using your fingers, toss to coat breadcrumbs, then set mixture aside.

In large pot, boil 4 quarts of water. Add pasta and cook for 10 minutes, until slightly al dente. Drain in colander, and set aside.

While pasta cooks, in microwave or small saucepan, heat milk until it steams, and set aside.

In large saucepan, melt butter over medium heat. Whisk in flour and cook for 1 minute, whisking slowly. Off heat, gradually add milk while whisking to avoid lumps. Return pot to medium-high heat and simmer sauce until it thickens to consistency of stirred yogurt, 3 minutes. Add cheese, remaining Parmesan cheese, pumpkin, mustard, black and cayenne peppers and nutmeg, if using, and stir until cheddar melts. Mix in cooked pasta. Spread mac and cheese in prepared baking dish. Sprinkle seasoned breadcrumbs over top.

Bake 15-20 minutes or until breadcrumbs are crisp and golden brown. Serve immediately.

Makes 6 servings.

Per serving: 289 calories, 9 g total fat (4 g saturated fat), 37 g carbohydrate, 17 g protein, 4 g dietary fiber, 307 mg sodium.

source 

Walk With A Dog Event

Do You Get Headaches? What Your Eating or Drinking May Be The Cause

In the Tuffs article linked below there is an interesting discussion on foods which trigger headaches for some people and the process to go through to see what might trigger your headaches.  Here are a few of the common tiggers.

 Amines:

Compounds called biogenic amines, such as histamine, tyramine and phenylethylamine, may contribute to headaches in some people. Certain foods, such as tomatoes, avocados and spinach, naturally contain higher amounts of histamine and/or tyramine. Dark chocolate contains phenylethylamine. Amounts of biogenic amines are generally highest in foods in which bacteria break down certain amino acids, such as during fermentation or as the food ages, ripens or spoils. Examples are alcoholic beverages, fermented vegetables (like sauerkraut), processed meats (like salami), aged cheeses (like Swiss), soy sauce and some fish, particularly if mishandled.

Alcoholic Drinks:

Alcohol is a vasodilator, which means it causes blood vessels to expand. When blood vessels in the brain expand, the nerve fibers coiled around them are stretched. That activates the nerve fibers and can cause the release of inflammatory chemicals and pain. In addition to alcohol itself, certain products of fermentation (including histamine and tyramine) in alcoholic beverages, such as whiskey, beer and wine, may trigger a headache. Many of these fermentation products dilate blood vessels.

Caffeine:

Caffeine is a vasoconstrictor. When you have caffeine in your system all of the time on weekdays, and then it wears off on the weekend [when you don’t get your typical coffee or other caffeinated drinks], you get rebound vasodilation. The result is a headache. Caffeine-withdrawal headaches are more likely with higher daily caffeine intake but can happen with as little as 100 milligrams of caffeine a day. That's about what’s in a cup of coffee or 2 cups of tea.

Gluten:

Headaches may be a symptom of celiac disease (a genetic-based illness requiring complete elimination of gluten, a protein in wheat, rye and barley). Headache also is a common complaint in those with non-celiac gluten sensitivity and in wheat allergy."

Other food or beverages may be the cause of your headaches. If you have frequent headaches, read this article and go through the steps to determine your triggers.

 What Foods Can Cause Headaches

It’s National Cybersecurity Awareness Month

The Federal Trade Commission gives us these four tips to get started on securing our computers.  There will be a twitter chat with more tips on October 18th,  Check out the link below for the complete article

• Update your software. Outdated software makes it easier for criminals to break into your computer and other devices. Most software can update automatically, so make sure to set yours to do so.
• Make your password long, strong and complex. That means at least twelve characters, with uppercase and lowercase letters, numbers, and symbols. Avoid common words, phrases or information in your passwords.
• Use multi-factor authentication, when available. For accounts that support it, multi-factor authentication requires both your password and an additional piece of information to log in.The second piece could be a code generated by an app or a key that’s inserted into a computer. This protects your account even if your password is compromised.
• Back up your files. No system is completely secure. Copy your files to an external hard drive or cloud storage. If your computer is attacked by malware, you’ll still have access to your files.

Cybersecurity Awareness Month

Moist Oven-Fried Chicken

Removing the chicken skin and baking the chicken rather than deep-frying it yields an impressive savings of saturated fat and calories, but often can be dry.  To solve this problem, try marinating the chicken before baking.  For even baking when cutting up a whole chicken, cut breast halves in half on the diagonal before marinating and dredging. The whole grain batter, makes a crunchy coating.

Oven Fried Chicken
1/2 cup Well-shaken low-fat or nonfat buttermilk 
1 tbsp Tablespoon Dijon mustard 
1 clove Garlic, minced 
1 tsp Hot sauce, such as Tabasco 
1/4 tsp Salt, divided 
2 1/2 pounds Bone-in chicken breast halves, thighs or drumsticks 
1/3 cup Whole-wheat flour 
3 tbsp Whole-grain yellow cornmeal 
1 tsp Baking powder 
1 tsp Paprika
Pepper to taste
Olive or canola oil cooking spray

Whisk buttermilk, mustard, garlic, hot sauce and 1/8 tsp salt in medium bowl until well blended. 

Remove skin from chicken by grasping it with a piece of paper towel and pulling skin away from flesh. Trim visible fat. If using chicken breast, use a large chef’s knife or poultry shears to cut each piece in half on the diagonal. Place chicken in large zip-close plastic food bag. Add buttermilk mixture; seal bag. Refrigerate at least 2 hours or up to 8 hours, turning several times to redistribute marinade.

Heat oven to 425 degrees. Line a baking sheet with aluminum foil. Set a wire rack on baking sheet; coat with cooking spray.

Whisk flour, cornmeal, paprika, baking powder, pepper and remaining 1/8 tsp salt in shallow dish, such as a pie pan, until well blended. One at a time, remove chicken pieces from buttermilk marinade; shake off excess. Dredge chicken in flour mixture; place on prepared rack. Discard any leftover marinade and flour mixture. Spray chicken with cooking spray, coating each piece evenly.

Bake chicken until golden brown and an instant-read thermometer inserted in thickest part of thigh and breast registers 165 degrees, 30 to 40 minutes.

YIELD: 4 servings.

Per serving of breast pieces: Calories: 300. Total fat: 6 grams. Saturated fat: 1.5 grams. Cholesterol: 120 milligrams. Sodium: 380 milligrams. Carbohydrates: 14 grams: Fiber: 2 grams. Protein: 46 grams.

Per serving of thigh pieces: Calories: 340. Total fat: 13 grams. Saturated fat: 3.5 grams. Cholesterol: 205 milligrams. Sodium: 410 milligrams. Carbohydrates: 14 grams: Fiber: 2 grams. Protein: 39 grams.

Variation—Super Hot Nashville-Style Oven-Fried Chicken: The suddenly popular Nashville-style fried chicken is very, very hot and very, very unhealthy! If you love hot food, you can make a healthy version as follows: While the chicken is baking, whisk 4 tsp olive (or canola) oil, 1 tsp cayenne pepper, 1/2 tsp brown sugar, and 1/2 tsp chili powder in a small bowl. When the chicken is ready, use


Source: Oven-Fried Chicken - Recipes Article

What Drinking Only Coffee and Tea All Day Does to Your Body?

 While it is encouraged that we drink the recommended amount of water each day, many people may choose different ways to hydrate. Coffee and tea are two favorite beverage choices—especially during the workday, when caffeine feels like a necessity. But some may ask, “Will caffeinated beverages just dehydrate you?”

In a recent Business Insider article, Ali Webster, PhD, RD, associate director of nutrition communications at the International Food Information Council Foundation, shares some insight on what happens to the body if you drink only coffee and tea all day, and no water.

 Hydrating Aspects vs. Diuretic Effects
So what’ll really happen if you drink only coffee and tea all day? Webster says, “You’ll probably be extremely over-caffeinated! When caffeine is consumed in large doses, like the amount in 5 cups of coffee, it can induce a small diuretic effect.” However, this doesn’t mean caffeine is less hydrating.
“The hydrating aspects of coffee and tea outweigh its diuretic qualities,” Webster says. Building up a caffeine tolerance, which occurs when your morning cup of coffee turns into three cups, also will aid in lowering the diuretic effect.
 
Dry Mouth Sensation
Webster explains how some people may experience a dry mouth after drinking caffeinated beverages. This feeling leads them to believe that these drinks cause dehydration. Coffee and tea are made mostly of water, which means the dry feeling is not dehydration. The sensation comes from tannins, which are found in tea, coffee, some fruits and even dark chocolate.

Do Coffee and Water Have Similar Hydrating Qualities?
One study looked at 50 male coffee drinkers who consume three to six cups per day, comparing the effects of coffee consumption against that of water. It found no significant difference across a wide range of hydration status trials. These results suggest that when consumed in moderation by regular male coffee drinkers, coffee provides similar hydrating qualities to water. It is important to note that this was a small study, and it only covered a short period of time—meaning that no long-term effects could be analyzed.

Can Heavy Caffeine Consumption Cause Other Side Effects?
According to the U.S. Dietary Guidelines, healthy adults can safely consume up to 400 mg of caffeine a day. This equals about four cups of regular coffee or eight cups of black tea. While caffeine can help you stay more alert, energized and focused, Webster warns, “Heavy caffeine intake has the potential to cause other unwanted side effects like an upset stomach, heartburn, restlessness, increased anxiety or nervousness, insomnia, muscle tremors (aka the “coffee jitters”) and increased heart rate.”

With this in mind, Webster suggests including other fluids that don’t contain caffeine, especially water. Drinking fluids accounts for 80 percent of our water intake, while the other 20 percent comes from foods, especially fruits and vegetables. It’s also recommended that women consume 11 glasses of water per day, while men should consume 13 glasses.

“Drinking enough water is important for removing waste products that result from normal body metabolism,” Webster says. She explains that for a person with properly functioning kidneys, excess water is absorbed in the gastrointestinal tract, filtered through the kidneys and then removed from the body through urination.

A Simple Way to Monitor Hydration
“The best way to maintain water balance in the body [is] to monitor your urine color,” Webster recommends. “It should be pale yellow, like the color of lemonade — and pay attention to your thirst sensation. If you feel thirsty, it's likely that you're already a little dehydrated. If you're not thirsty and your urine is pale yellow, you're likely getting enough water.”

We all love our daily cup(s) of coffee and tea. Keeping yourself caffeinated throughout the day won’t hurt you. But it also doesn’t hurt to have a few glasses of water throughout the day

 Newsbite: Pore Over What Drinking Only Coffee and Tea All Day Does to Your Body

Healthy You Class for People With Diabetes

Extension Family and Consumer Sciences : What is an anti-inflammatory diet?

  It seems like every time we turn around there is a new diet to follow. You may have heard of one that has been gaining popularity, the anti-inflammatory diet. This diet is based on the idea that certain food decrease inflammation and that other foods increase it. But what exactly is inflammation? Which foods are limited and which are encouraged on this diet? This article will help you understand the difference between acute and chronic inflammation, how it affects your health, and the role diet plays.

Simply stated, inflammation is the immune system's response to illness or injury. Think of the last time you stubbed your toe. Immediately after the injury, you probably noticed pain, swelling, and redness. This is acute inflammation and is a result of the body sending blood and fluid filled with cytokines, proteins involved in cell signaling, to the sore toe. Cytokines signal the body to send immune cells, such as white blood cells and prostaglandins, to the site to fight off infection or heal damaged tissues. Acute inflammation is the body's response to immediate threats, but chronic inflammation is a steady release of immune cells even when there is no infection to fight or injury to repair. This state of constant, low-level of inflammation has been linked to several diseases, including type 2 diabetes, heart disease, cancer, and Alzheimer's. Chronic inflammation can be triggered by autoimmune diseases, but it can also be a result of lifestyle factors, such as excess body weight or lack of physical activity.

So, how does anti-inflammatory diet help? The diet includes foods that will combat chronic inflammation and limits foods that can contribute to it. Fried foods, highly processed foods, and foods high in sugar are thought to increase inflammation and should be avoided. Foods that are encouraged are minimally processed, whole foods, especially fruits and vegetables. A diet rich in fruits and vegetables has many health benefits, and fighting inflammation is one of them. Plant-based foods contain nutrients called phytochemicals. These contribute to the health benefits of these foods.

These are thousands of different types of phytochemicals, each with a different function and a different health benefit. Anthocyanins give the deep blues, reds, and purples to fruits and vegetables, such as blueberries or red cabbage. They also help to reduce stimulation of cytokines that lead to inflammation. Capsaicin is what gives red and green chiles their signature heat, and it decreases the activity of inflammatory immune cells. Gingerol gives ginger its unique flavor, and in some studies has helped to reduce pain and swelling of joints in rheumatoid arthritis. Carotenoids give bright orange, red, and yellow coloring to carrots, tomatoes, and apricots, and they have been shown to inhibit secretion of inflammatory cells. Bromelain is derived from pineapple and helps keep immune response in check, decreasing immune response when there is no threat and enhancing it when needed. Phytochemicals are found in all plant-based foods, which include spices, olive oil, and teas. Oleocanthal, found in virgin olive oil, and epigallocatechin gallate (EGCG), found in green team decrease the effects of cytokines. Tumeric, properties because it is a good source of curcumin.

Hopefully, the guidelines of anti-inflammatory diet sound familiar. After all, it boils down to minimizing processed, fried, and sugary foods, and emphasizing fruits and vegetables. These guidelines are also included in the 2015-2020 Dietary Guidelines developed by the United States (U.S.) Department of Health and Human Services and U.S. Department of Agriculture. If you follow the Dietary Guidelines, you are very likely already following an anti-inflammatory diet. Below is a table of the phytochemicals written about in the article. Remember these are just one type. Strive to eat a wide variety of plant-based foods to gain anti-inflammatory benefits of phytochemicals as well as the benefits of the vitamins, minerals, and fiber contained in these foods.

Source: 
Extension Family and Consumer Sciences : What is an anti-inflammatory diet?

5K Fun Run Walk on Saturday

Empower Yourself Against Utility Crimes

September 17, 2018

by

Lisa Lake

Consumer Education Specialist, FTC 

 

You get a call saying your electricity or water will be shut off unless you pay a past due bill. You may not think you have a past due bill. But the caller sounds convincing, and you can’t afford to ignore it, especially if you’re running a small business.

Actually, you can’t afford to believe it.

The FTC has been hearing about scammers impersonating utility companies in an effort to get your money. Here are some warning signs of a utility scam:

• If you know you already paid, stop. Even if the caller insists you have a past due bill. That’s a big red flag.
• Never give out your banking information by email or phone. Utility companies don’t demand banking information by email or phone. And they won’t force you to pay by phone as your only option.

• Did the caller demand payment by gift card, cash reload card, wiring money or cryptocurrency? Don’t do it. Legitimate companies don’t demand one specific method of payment. And they don’t generally accept gift cards (like iTunes or Amazon), cash reload cards (like MoneyPak, Vanilla, or Reloadit), or cryptocurrency (like bitcoin).

If you get a call like this, here are some things you can do:

• Concerned that your bill is past due? Contact the utility company directly using the number on your paper bill or on the company’s website. Don’t call any number the caller gave you.
• Never give banking information over the phone unless you place the call to a number you know is legitimate.
• Tell the FTC. Your reports help us fight these scams. And report it to the real utility company. If you already paid, tell the payment provider – such as the wire transfer or gift card company. You may not get your money back, but it’s important to tell them about the scam
• FTC Blog: Utiltiy Crimes

Learn About Safe Sleep for Your Child

3 Reasons to Fall in Love with Yogurt

Recently I had two family members that were told by their doctors to eat yogurt everyday.  For some this is an easy task because they have found yogurt that is tasty along with being nutritious.  Here are three other reasons to eat more yogurt.

It supports healthy bones and heart

Yogurt is loaded with essential vitamins and minerals, such as B vitamins, potassium, calcium and vitamin D. Potassium can help lower blood pressure, especially if you have high blood pressure. Calcium plays a critical role in bone and teeth development. Vitamin D is needed to help the body absorb calcium to maintain strong bones.

It promotes a healthy gut

Many yogurts contain live and active cultures, which help convert milk to yogurt, enhance flavor and promote the introduction of good bacteria in our gut. To identify yogurt products with live and active cultures, check the ingredient list for specific types of bacteria like Streptococcus thermophilus and Lactobacillus bulgaricus. You can also look at labels for the “Live and Active Cultures” seal.

It helps build healthy muscles

Yogurt contains protein, and some styles (like Greek for example) contain 8-14 grams of protein per 5-6 ounce serving. Protein serves as building blocks for muscles, bones, cartilage, skin and blood. Consuming enough protein can help maintain the muscle you have, while also helping to build new muscle you may want and need. As a bonus, protein can also help you feel full longer, which can help you maintain a healthy weight.
 

4 Reasons to Fall in Love with Yogurt

Two Quick Trail Mix Recipes for Healthy Breakfast or Snack

Popcorn Trail Mix
2 cups air-popped popcorn
1 1/2 cups unsweetened whole-grain oat dry cereal
1/4 cup golden raisins
3 Tbsp. dried blueberries
3 Tbsp. dried cranberries
3 Tbsp. dry-roasted almonds, coarsely chopped
3 Tbsp. chopped dried pineapple
2 Tbsp. roasted pumpkin seeds
2 Tbsp. dry-roasted sunflower seeds
In a large bowl, combine all the ingredients. Store in an airtight container for up to 3 days.

Makes 10 servings.
Per serving: 91 calories, 3 g total fat (less than 1 g saturated fat), 15 g carbohydrate, 2 g protein, 2 g dietary fiber, 37 mg sodium.

N-R-G Trail Mix Snack
1/2 cup unsalted peanuts
1/2 cup unsalted almonds
1/2 cup dried apple pieces
1/2 cup raisins
1/2 cup oat circles
1/2 cup bran cereal flakes
Put all the ingredients into a big bowl. Stir well with wooden spoon. Divide into six equal amounts in small resealable plastic bags.

Makes 6 servings
Per serving: 210 calories, 12 g total fat (1.5 g saturated fat), 24 g carbohydrate, 7 g protein, 4 g dietary fiber, 50 mg sodium

Whole Grain Snacks

Maxine Wallace Award at Quay County Fair

Entry times for Quay County Fair

Quay County Fair Schedule

Come Visit The Fair! Here is a Run Down of the Events

Quay County Fair Starts Next Week

Volunteers have been working hard to prepare for the 2018 county fair which will be August 15 - 18.  The fair is four packed full days and for many of our 4-Hers and FFAers represents the completion of year-long projects.

Tuesday, August 14 involves pre-fair activities of moving out to the fair, setting up for those with animals and commercial booths.  The Home Arts Departments will be accepting entries from 5 to 7 pm and the Shepherd’s Lead participants will be practicing in the show ring.  Volunteers will be busy finishing all of the last minute details.

Wednesday is entry day and our youth are excited as they bring their entries hoping for the big prize.  All animals, exhibits and open class entries must be on the grounds and entered by noon.  Then our youth with Shepherd’s Lead animals and show pigs will be busy grooming their animals for the shows that evening, while the volunteers in the Northend will be working with judges to get the many entries judged and displayed.  The fair kicks off in the evening with the Shepherd’s Lead show at 5:15 p.m. and the Swine show around 6:30 pm.  The exhibit hall will open at 5:00 p.m. along with the Quay County 4-H Concession.

During the day Thursday, the youth with sheep and goats will be busy during the day preparing their animals for the shows that begin at 5:00 p.m. and then we will have a catch-it-heifer contest in the rodeo arena around 9:00 p.m.  During the Catch-it-Heifer contest youth will be trying to catch a calf, halter it, and drag it across the starting line.  Those who are successful will receive a calf to raise and show at the next fair.

Friday is a big day at the fair.  Because of its size, the rabbit show has been moved to Friday morning at 10:00 a.m.  The poultry show will begin at 1:00 pm.   With support from the community the building has had many repairs and now has new cages and hutches and air-conditioning.  This is our fastest growing department, so stop by and visit. 

Throughout the day, our youth will once again be busy preparing for the Friday evening shows and caring for their animals.  At 2:00 p.m. everyone is invited to join us for a watermelon feed with ice cold juicy watermelon!  The heifer and steer shows will begin at 4:30 p.m.  Following the steer show, the exhibitors will meet to find out who gets into the sale.

Saturday is family day at the fair.  Bring your family and spend the day with us.  There will be lots to do starting with the Horse Show at 7:00 am.  At 9:00 am we will have a livestock judging contest in the Southend of the barn.  Youth will be able to try their hand at being the judge as they place classes of animals.  4-H Council Officers will be hosting the Itty Bitty Rodeo at 11:00 and the Pet Parade at noon in the show arena.  These shows have new times to make it easier for families.  Quay County Farm Bureau will host a Horse Shoe Pitching Contest at the Pits North of the Travis Nelson Building at 1:00 pm.  At 1:30 pm, the Quay County 4-H Council will be hosting their annual scavenger hunt.  This is for youth of all ages and adults.  You will need a partner as you compete in teams of two and a phone or camera.

 

The high-light of the week for the animal exhibitors is the Junior Livestock Sale at 6:00 pm.  Prior to the sale the youth will have their pens cleaned and the animals spiffed up.  They will report at 2:30 ready to have their picture taken and then work at the buyer’s meal.  The fair ends at 9:00 pm and exhibits will be released after 9:00 pm.

The exhibit hall will be open each day from 9 am to 9 pm.  The 4-H Concession Stand will be open Thursday through Saturday from 11:00 am to 9:00 pm.  Wednesday, the concession will be open from 5:00 to 9:00 pm.  Be sure to visit the 40 vendors in the Exhibit Hall as they have many door prizes and giveaways along with some good bargains.  Each morning the youth and adults working in the barn will be treated to breakfast burritos prepared by the Methodist Parrish.

To add to the excitement we will be having a carnival with rides beginning each evening at 5:00 p.m.  Sun Valley Rides has been providing the carnival for us the past four years and they provide a nice atmosphere for your whole family to enjoy the rides.  The fair board has 500 pre-sale carnival tickets on sale now for $18.00.  These tickets are good for an all you can ride armband.  You must be 36” tall and not have any casts in order to receive your armband.  Once we sell out, we cannot get more, so get yours early.  Purchase yours at Tucumcari Ranch Supply, Chamber of Commerce, Tucumcari Federal Savings and Loan, and the Extension Office.

The Quay County Fair does not charge for parking or admission to the grounds or fair.  We also do not charge an entry fee in the Home Arts Departments and we pay premiums to the winners.  Anything that you have crafted in the past year is eligible to be entered.  Entries are limited to Quay County residents and surrounding areas.  Fair is not just for youth.  Adults are eligible to enter in all open classes too.  Pick up a fair book and see what you have made that could be entered.  Be sure to check out the baking department as we have added some new categories and have additional awards for yeast breads.

Follow the fair happenings on the “Quay County Fair” FaceBook page and the Quay County Extension Service webpage.  We will be posting each day.  Visit now to learn about the various entry options.  Come out to the fair many times and visit with your neighbors aa you watch our next leaders learn and grow into capable young men and women.

The Quay County Extension Service is an equal opportunity/affirmative action employer and educator.