Quay County Fair Starts Soon

Reduced Price Carnival Tickets On Sale

Carnival pre-sale tickets are available now. We only have 500 so when they sell out we can not help you with a reduced ticket. Get yours early. They can be used any night at the fair. You may pick up yours at Bob's Budget Pharmacy, Tucumcari Ranch Supply, Tucumcari Federal Savings and Loan, Mesaland's Commu

nity College, Tucumcari Chamber of Commerce, and the Extension Office.

60 Ways to Prevent Type 2 Diabetes

If you have diabetes, your family members are at risk for diabetes.  Work as a team with these ideas to help you reduce your blood sugar levels and help them to prevent diabetes.

1. Eat smaller portions

2. Drink a large glass of water 10 minutes before your meal so you feel less hungry.

3. Keep meat, chicken, turkey, and fish portions to about 3 ounces.

4. Share one dessert.

5. Use teaspoons, salad forks, or child-size forks, spoons, and knives to help you take smaller bites and eat less.

6. Make less food look like more by serving your meal on a salad or breakfast plate.

7. Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you are full.

8. Listen to music while you eat instead of watching TV (people tend to eat more while watching TV).

9. Try filling your plate like this: 1/4 protein, 1/4 grains, 1/2 vegetables and fruit, dairy (low-fat or skim milk)

10. Move more everyday.

11. Show your kids the dances you used to do when you were their age.

12. Turn up the music and jam while doing household chores.

13. Work out with a video that shows you how to get active.

14. Catch up with friends during a walk instead of by phone.

15. March in place while you watch TV.

16. Walk the Rail Trail or at the Fitness Complex. 

17. Choose Healthy Foods.

18. Choose to eat more vegetables, fruits, and whole grains.

19. Cut back on high-fat foods like whole milk, cheeses, and fried foods. This will help you reduce the amount of fat and calories you take in each day. 

20. Snack on a veggie.

21. Buy a mix of vegetables when you go food shopping.

22. Choose veggie toppings like spinach, broccoli, and peppers for your pizza.

23. Try eating foods from other countries. Many of these dishes have more vegetables, whole grains, and beans.

24. Buy frozen and low-salt (sodium) canned vegetables. They may cost less and keep longer than fresh ones.

25. Stir fry, broil, or bake with non-stick spray or low-salt broth. Cook with less oil and butter.

26. Try not to snack while cooking or cleaning the kitchen.

27. Cook with smaller amounts of cured meats (smoked turkey and turkey bacon). They are high in salt.

28. Cook with a mix of spices instead of salt.

29. Try different recipes for baking or broiling meat, chicken, and fish.

30. Choose foods with little or no added sugar to reduce calories.

31. Cook with smaller amounts of cured meats (smoked turkey and turkey bacon). They are high in salt.

32. Cook with a mix of spices instead of salt. 

33. Choose brown rice instead of white rice. 

34. Eat healthy on the go. 

35. Have a big vegetable salad with low-calorie salad dressing when eating out. Share your main dish with a friend or have the other half wrapped to go. 

36. Make healthy choices at fast food restaurants. Try grilled chicken (with skin removed) instead of a cheeseburger. 

37. Skip the fries and chips and choose a salad. 

38. Order a fruit salad instead of ice cream or cake. 

39. Find a water bottle you really like and drink water from it every day. 

40. Peel and eat an orange instead of drinking orange juice. 

41. If you drink whole milk, try changing to 2% milk. It has less fat than whole milk. Once you get used to 2% milk, try 1% or fat-free (skim) milk. This will help you reduce the amount of fat and calories you take in each day. 

42. Drink water instead of juice and regular soda. 

43. Make at least half of your grains whole grains, such as whole grain breads and cereals, brown rice, and quinoa. 

44. Use whole grain bread for toast and sandwiches. 

45. Keep a healthy snack with you, such as fresh fruit, a handful of nuts, and whole grain crackers.

46. Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a candy bar.

47. Share a bowl of fruit with family and friends.

48. Eat a healthy snack or meal before shopping for food. Do not shop on an empty stomach.

49. Shop at your local farmers market for fresh, local food.

50. Make a list of food you need to buy before you go to the store.

51. Keep a written record of what you eat for a week. It can help you see when you tend to overeat or eat foods high in fat or calories.

52. Compare food labels on packages.

53. Choose foods lower in saturated fats, trans fats, cholesterol, calories, salt, and added sugars.

54. Take time to change the way you eat and get active. Try one new food or activity a week.

55. Find ways to relax. Try deep breathing, taking a walk, or listening to your favorite music.

56. Pamper yourself. Read a book, take a long bath, or meditate.

57. Think before you eat. Try not to eat when you are bored, upset, or unhappy.

58. Be sure to drink at least 2 quarts of water a day.

59. Limit your screen daily screen time

60. Get plenty of sleep to help your body repair itself.

Adapted from National Institute on Diabetes, Digestive, and Kidney Disease webpage article 50 Ways to Prevent Diabetes https://www.niddk.nih.gov/health-information/health-topics/Diabetes/50-ways-prevent-diabetes/Pages/publicationdetail.aspx.

It's Melon Time!

Our neighbor brought us some cantaloupe and we fixed them for breakfast this morning.  They were delicious and a reminder of summer fun.  Melons seem to be a little late this year, but they should be  at farmer's market soon.  Here are some reasons to eat your melon.

• A single cup of diced cantaloupe has only 53 calories, yet it contains 106% of the daily value (DV) for vitamin A and 95% DV for vitamin C. It’s also a good source of potassium and folate.
• That same amount of diced honeydew has 61 calories, 51% DV vitamin C, and 11% DV potassium. In addition, that honeydew has some fiber, folate, and vitamin B6.
• Watermelon is the most calorie-light of the melons, with a single cup of diced watermelon weighing in at just 46 calories. Watermelon is also loaded with lycopene and good servings of vitamins A and C, along with potassium.

What a calorie bargain and it tastes good too!

Too much melon on hand, consider drying it.  Last year we dried cantaloupe and watermelon for a workshop we were doing.  The watermelon tasted like candy and was a big hit with kids attending our Fall workshops.

Here Are Some Fun Melon Facts!

• Cantaloupe and honeydew actually belong to the muskmelon family. There are many varieties of these melons, which first grew in the Middle East.
• There are more than 1200 varieties of watermelon, which grows on a vine-like flowering plant and originated in Africa.
• Cantaloupe are rich in beta-carotene (in fact, they often have more beta-carotene than oranges). Beta-carotene helps form and maintain mucus membranes, skeletal and soft tissue, skin, and teeth.
• Because melons have such high water content and also contain potassium, they’re fantastic tools for helping maintain healthy blood pressure levels.

What is your favorite way to eat melon?  By itself, in a salad, or with ice cream.

Sports Drinks and Children

When my children were young, we traveled a lot and I did not want them drinking soda, so I started purchasing a sport drink for them.  Then one day, I read the label.  Not only did the sport drink contain a lot of sugar, just like the soda, it was packed with sodium and some other ingredients.  Several years later, I prepared a presentation for pre-teens on the dangers or energy drinks, as I did my research, I decided to expand the topic and titled the presentation Rethink Your Drink.

With marketers focusing on younger youth, it is important that parents know the facts and promote healthy beverages.  Sports drinks were developed for the athlete who is involved in endurance sports lasting over a hour.  They are meant to replace the electrolytes the athlete lost during hard physical activity.   Children do not need these extra electrolytes and added sugar in their diet.

Energy drinks with their high levels of caffeine and other stimulate ingredients are also not healthy for children.  Original versions also had high levels of sugar.  These drinks mess with normal sleep patterns in youth.  During the deep rem sleep our body begins repairing and building.  This is the time when children's bones grow.  So sleep is very important.

What can you give your child to drink?  Water is the best hydrator and should be the drink of choice for sporting events.  For a hint of flavor add some fruit or a cucumber.  Low-fat milk is very important for children.  The nutrients help them build strong bones and teeth.  100% fruit juice instead of juice drinks.  It even comes in a child size box, so it is convenient.

For more information on this topic and the link of beverages to obesity, read this article

Consumption of Sports Drinks by Children and Adolescents

Start Your Walking Workout

There are good reasons why walking is America's most favorite workout: It doesn't require a gym membership; it is more fun than riding a stationary bike; and it's more convenient than going to a public swimming pool.

Unfortunately, many people think that walking is too easy to make any difference. Studies show, however, that regular exercise - such as walking - reduces the risk of heart disease, stroke, diabetes and some types of cancer.

Beginners, should first, check with your doctor before starting any exercise program, especially if you are over age 40. Then begin with a relaxed, 10-minute walk around the block.

Each week, gradually increase your speed and time, until after 10 weeks or so you are walking a total of 30 minutes a day at a brisk pace. If you can, continue to work toward an hour a day in total time spent walking.

If you swing your arms faster, you'll walk faster because your arms and legs move in sync. Bend your elbows at a 90-degree angle to swing them faster, but don't swing them higher than chest level.

Also try to push off with the balls of your feet and take quicker steps, instead of lengthening your stride. Your body will naturally choose the stride that works best for you. To prevent physical discomfort, maintain an upright posture, with your head, shoulders, hips, knees and feet vertically aligned.

Another way to increase the benefit of your workout is to increase the intensity. Try moving on grass, walking uphill or occasionally breaking into a short jog.

Any good pair of shoes is suitable for walking, as long as they feel comfortable to you. Proper fit, however, is crucial.  When buying shoes, wear socks that you will use for walking. Also try to shop late in the day because your feet can swell throughout the day. Lastly, along with the length and width of the shoes, check the toe space. You should be able to move your toes without restriction.

There are many ways to keep your workout interesting? There are many ways:  Walk with other people or a dog.  Bring a portable CD or tape player to listen to music or recorded books (but be careful when crossing streets).  Use the time to plan, solve problems or meditate.

Wear a pedometer, which counts your steps. Or vary the route you take

From Diabetes Gourmet Magazine http://diabeticgourmet.com/articles/677.shtml

The Quay County on the Move 5K Fun Run/Walk will be October 1, 2016.  Start training now. 

Stop Mosquitos