Beat the Bulge

My goal this holiday season is to maintain and not gain during the holiday season from now through December 31st, but come the NEW YEAR I want to beat the bulge! Yes, I am already thinking about my New Year's resolution. Have you thought about that yet too? Maybe you need some motivation and help achieving your goals. Starting in January here at the DeSoto County Mississippi State University Extension Service we will be offering a program called Walk-a-Weigh. Check out the flyer below if you are interested.

This program will run on Mondays at 12:00 p.m. at the DeSoto County Extension Office from January 26 – March 30, 2015. If you’re ready, so are we. Contact the DeSoto County Extension Service and sign-up today for Walk-a-Weigh. Deadline to sign-up is January 20th.  By signing up you will ensure that there are materials available when you arrive. The cost is $15.00 and is due by the deadline of January 20th. If you divide $15.00 by the 10 weeks that is just $1.50 each week! At the end of the 10-weeks the (one female & one male) participant losing the most percentage of weight will win their class participant fee back. The winner will be announced on March 30.

The Walk-a-Weigh 10 Week Program will begin Monday, January 26, 2015 at the DeSoto County Extension Office, located at 3260 Hwy 51 South in Hernando, Mississippi. The classes will meet weekly at noon through March 30, 2015.  The class dates are January 26, February 2, February 9, February 16, February 23, March 2, March 9, March 16, March 23, and March 30. Join us during your lunch break! We will weigh-in each week from 11:30 a.m.—12:00 p.m. Each session will last about an 1 hour and each weekly program will be divided into three parts. The first part is a short lesson, the second part will be a tasting session to sample a recipe or new food product related to the lesson, and the final part will be activity time to get physically active together. 

Personally my goal is to be healthier and reduce my body size. I have been on this journey for the last couple of years. My goal is to lose about 15-20 more pounds and then maintain my loss. It is a lifestyle change, not a diet. Therefore, if you want to reduce your body size like me, then this series might be for you! Your concern might also be your health, but you might also be thinking about looking better in clothes, having more energy, enjoying new and favorite foods, being able to move more easily, and feeling better about yourself. Whatever your case may be, consider joining us with our new series called Walk-a-Weigh.

For more nutrition and physical activity information, contact the DeSoto County Extension Service. We are an equal opportunity employer, and all qualified applicants will receive consideration for employment without regard to race, color, religion, sex, national origin, disability status, protected veteran status, or any other characteristic protected by law.

Terrific "T's" of the week...

It is the time of year that I think about a few Terrific T's...

1. Time with Family and Friends. In the mist of all the hustle and bustle enjoy the moments and conversations with family and friends. We all are going through the motions of life, but stop and enjoy it a little!  
2. Travel. Lots of people travel this time of year to see family and friends. As you travel this holiday season here are a few travel tips from Natasha Haynes via this weeks episode of the Food Factor before you hit the road this Thanksgiving.                       
3. Turkey. If you have a 20 pound turkey start THAWING your turkey today for THURSDAY! Allow 24 hours for every 4-5 lbs of bird. Check out this tip and many others here. If you have questions on Thanksgiving call the USDA Food Safety Hotline at 1-888-674-6854.  The Hotline will be open from 7:00 a.m. to 1:00 p.m. CT on Thanksgiving Day. Or simply follow the infographic below!  
      
4. Take temperatures. Cooked, hot foods should be kept at 140 degrees F or warmer. Be sure to use a food thermometer (the only safe way to ensure proper temperature) to check temperatures. The USDA recommends whole turkeys to be cooked to an internal temperature to 165 degrees Fahrenheit. Cold foods should be kept at 40 F or less. Keep cold foods refrigerated until just before serving. If food is going to stay out on the buffet table longer than two hours, place plates of cold food on ice to retain the chill.
5. Take time to wash your hands! Proper hand washing is the most effective way to keep food and guests safe. Wash hands for 20 seconds with soap and water following restroom use, after handling raw meat products or before eating. A good tip is to sing “Happy Birthday” to yourself two times to make sure you wash your hands for 20 seconds. Clean hands help prevent the spread of potential illness-causing microorganisms.
6. Tracking food intake. Personally I want to not gain this holiday season so I am tracking my food intake. I want to "Eat Smart, Move More, Maintain and Not Gain"! So I am tracking my calorie intake via the app on my smart phone "LoseIt", but you can also do it the old fashion way with a pencil and piece of paper! 
7. Think cash only spending. In order to not over purchase items this holiday season, especially with all the "Black Friday" specials think about spending cash only this year for your holiday purchases. Literally freeze your credit card in water. Personally I know if I spend cash I will spend less money. Put your holiday cash in an envelope and once all the cash is gone out of that "envelope", then you should be finished shopping since you will have no money left to spend. If your credit card is "frozen" you will have to go to extreme efforts to thaw it! This is a great way to avoid running up your credit card this holiday season.  Spending with plastic almost always lets us overspend. 
8. Thank you's! Don't forget to tell others thank you and that you love and appreciate them if they do something for you. Use this week to reflect on what all you are thankful for this year. 

Have a Safe and Happy Thanksgiving! Maybe these Terrific T's will be useful for you this week as you celebrate Thanksgiving later this week...

Basic Facts about Health Insurance

When is the last time you or a family member planned to get sick? This probably didn't happen did it?!? Getting sick or hurt comes with a price and a high cost. Sometimes these expenses can be overwhelming. And the monthly premium for health insurance sometimes can be overwhelming! Health insurance is there so it can protect you from potentially large expenses that could potentially bankrupt your family. To buy or not to buy... Continue reading for some basic facts about health insurance that everyone should know.   

Nearly a half million Mississippians remain uninsured for various reasons. If you are uninsured for whatever reason we here at Mississippi State University Extension Service want to make sure that you have the correct information about the Affordable Care Act. We want you to be aware of what is available for you and the possibility of financial assistance in paying for health insurance that you might otherwise think is unaffordable. We want you to make the best decision for your family so we want to make sure you have the facts first!  

As a result of the Affordable Care Act, also known as Obamacare, a Marketplace for purchasing health insurance was established last year.  For some the Marketplace may be able to reduce the cost of insurance that you currently pay for you and your family.  If you choose to remain uninsured you may have to pay a fee if you opt into not getting health insurance. 

Open enrollment began this week on November 15th for purchasing insurance via the national Marketplace. Healthcare.gov is the place to visit if you want to shop for insurance via the national Marketplace. You can look at the plans and prices that are available for you based on your zip code. 

Some important dates to be mindful of are....

• December 15, 2014 is the last date to enroll for coverage that starts January 1, 2015
• February 15, 2015 is the last day to enroll in 2015 coverage. 
• If you miss this deadline, you can’t sign up for a health plan inside or outside the Marketplace for the rest of 2015. The only exception is if you qualify for a Special Enrollment Period.

If you have questions about the Affordable Care Act MSU-ES has created a website and three publications to help you navigate and answer questions you might have concerning the ACA. Publications:

• Health Insurance for You, for Your Family (Information sheet 1991)
• What Do I Need to Know about Health Insurance Costs…before considering my options? (Information Sheet 1992)
• Do I Qualify for Lower Health Coverage Costs? (Information sheet 1993)

I am no expert about the Affordable Care Act, but I want you to be informed. Last but not least check this video about the ACA...it does a great job explaining health insurance better than I could ever do! 

Construction Zone

This week here at the DeSoto County Extension Service we are working from makeshift desks and in the middle of a floor project. Last month it was a painting zone when we had painters in the office painting our meeting room, hallway, and a few office spaces. This week a floor crew is here replacing our hallway and office flooring. So if you drop by our office please be aware that we are operating under not-so-normal circumstances. Our offices are packed up and in strange places in other areas of our office. Please excuse our mess. I have faith the end result will look amazing, but until then there is lots of kayos. We are currently still here trying to serve you if you need assistance, but if you arrive and find a sign on the door redirecting you to another location in our building or to come back at a later time please understand our office is a construction zone inside. 

Three things I have gathered from these experiences... 

1. Change happens and we must be willing to adapt to change as it occurs. This is how we grow, extend knowledge, and change lives on a daily basis so we shouldn't be bothered if change affects us. Sometimes it might make us uncomfortable but we must deal with it.   
2. Be patient and know that everything will eventually work out.
3. AND Life continues.

The best form of communication for our staff currently is via email. Here is a link to our staff directory if you need that information: DeSoto County Staff.

   

Happy Halloween!

Happy Halloween from DeSoto County Family and Consumer Sciences Extension! This week your FCS agent has been learning tons of new information at our Mississippi State University Extension Service Annual Conference in Starkville, MS along with all Extension faculty and staff from across the state. I got home last night in time for today...HALLOWEEN! Check out one of the few ways we celebrated fall at Annual Extension Conference this week. There are lots of creative Extension Agents across the state of Mississippi that entered the Pumpkin Decorating/Carving Contest! Our DeSoto County 4-H Agent, Jessica Lindsey place second with her deer head carved pumpkin. Congrats Jessica!

Take a minute and view this video because it answers the question I've been hearing a lot lately, "Can I eat my Jack O Lantern?" Also below you will find an easy pumpkin bread recipe to try this fall with possibly one of your leftover Halloween pumpkins. And last but not least check out the "Halloween Food Safety How To" tips below to ensure your safety this weekend.




Pumpkin Bread

Makes: 2 loaves or 30 muffins
Preparation Time: 20 minutes
Cooking Time: 60-75 minutes for loaves; 20 minutes for muffins

Ingredients:
Nonstick cooking spray
2 cups all-purpose flour
2 cups whole-wheat flour
½ cup non-fat dry milk
1 ¼ cup sugar
1 teaspoon baking soda
½ teaspoon salt
2 teaspoons baking powder
2 ½ teaspoons pumpkin pie spice
1 (15-ounce) can pumpkin
¾ cup applesauce, unsweetened
½ cup vegetable/canola oil
4 eggs
½ cup water

Directions:

1. Preheat oven to 350˚F. 
2. Spray two loaf pans or pan for 30 muffins with nonstick cooking spray. 
3. In a large bowl, mix flour, non-fat dry milk, sugar, baking soda, salt, baking powder, and pumpkin pie spice. 
4. In a second bowl, beat pumpkin, applesauce, oil, eggs, and water until blended. 
5. Add pumpkin mixture to flour mixture and stir with a spoon just until moistened. Do not over mix. 
6. Pour batter into 2 loaf pans or muffin tins. 
7. Bake loaves for 60-75 minutes, or muffins for 20 minutes, until a toothpick inserted into the middle comes out clean. 
8. Cool on a rack and remove from pans after 10 minutes. 

Source: "Eating Smart Being Active Curriculum Recipes"

Have a spooktacular day! 

What's for Supper?

Do you ever come home after a long day and ask yourself "What's for supper?". I did just that yesterday afternoon. Most of the time I have an idea of what I am going to prepare for the evening meal, but not yesterday! I had given little thought to supper throughout the day. I try to keep staple items in my pantry to prepare a quick fast meal at home instead of taking the easy yet costly route of the drive-thru window.

I strongly believe that eating at home is the best possible situation for my family. First it is healthier because I am in control of the portion size. Portions in restaurants are very distorted! Second cooking at home is more budget friendly. And lastly I actually know what I am feeding my family because I have control of the ingredients. Your situation may be different. AND that's okay! You have to weigh your options and make the best decision for your family. We all lead busy schedules and no two days are alike for any family. The key is that you have a game plan of some sort. This is what I lacked yesterday!

If you have never tried cooking you should give it a shot sometime. Food is costly today and restaurants are high priced. Try making your own meals! You can control your food dollars simply by cooking exactly what your family needs at home. Try your hand at "My Plate Skillet Meals" sometime soon (see below on how to prepare skillet meals). You control everything. It is simple. Keep a few staple items in your pantry and you can whip up supper in less than 30 minutes any evening of the week.

My Plate Skillet Meals 

Grain Group 

1 cup uncooked 

Rice 

Pasta 

Other 

Vegetable Group 

1½-2 cups bite-sized pieces (canned, cooked, raw, frozen)

Broccoli  

Celery 

Onion 

Peppers 

Others 

Protein Group 

1 cup, bite-sized, cooked 

Ground meat 

Fish 

Tofu, TVP or TSP 

Beans 

Other proteins 

Sauce 

2¼ cup liquid

Tomato sauce 

Canned soup and 1¼ cup water  

Nonfat sour cream or plain yogurt, blended 

Spaghetti sauce 

Other 

Spices 

½ tsp. or more to taste 

(choose 2 or more)

Oregano 

Onion powder 

Garlic powder 

Salt and pepper 

Curry 

Other 

Topping 

¼ to ½ cup 

Grated or sliced cheese 

Bread crumbs 

Crushed crackers 

Other 

Directions: 

1. Choose at least one food from each group (may use 2 or more from each group). All foods should be bite-sized pieces. 
2. To cook: In a large skillet stir all foods accept topping together. Bring to a boil. Reduce heat to lowest setting. Cover and simmer 30 minutes or until pasta and rice are tender. Stir occasionally. Add more liquid if it becomes too dry. Add topping before serving.

Tip: For a faster skillet meal use pre-cooked rice or pasta. Raw vegetables may be stir fried before adding to meal.

So...."What's for Supper" tonight in your home? 

Source: Oregon State University Extension Service Lane County

Coffee Addictions!

Coffee is one of my favorite things. I am addicted to my morning cup of coffee, yet it does not appear on the "Choose MyPlate" daily recommendations for healthy food options. My grandmother always said it would stunt my growth, but I think that I've proved her wrong on that! I remember from a very young age sipping milk and sugar with a little coffee at her kitchen table on Saturday mornings. Now I drink a cup of joe every morning to help me get my day started. According to new research by the Mayo Clinic there is an association with coffee consumption and decreased overall morality and possibly cardiovascular mortality instead of the past claims of increased risk for cancer and heart disease.      

Are you like me? Are you a different person in the morning before you’ve had your coffee? In this week’s episode of the Food Factor Mississippi State Extension Services Natasha Haynes tells you how to enjoy your coffee without adding loads of empty calories. Grab a cup and watch this short video and enjoy this week's segment of the Food Factor!

Don't forget about our upcoming "Gathering Grounds Meet and Greet" on November 6th here at the DeSoto County Extension Service office. Come and enjoy a cup of coffee with me and share your thoughts on future family and consumer science programming ideas that you would like to see here locally in DeSoto County in the upcoming months and years.