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Pamela’s Column

Even Ice Cream In A Bag Sounds Good

By Pamela Redwine

Last week I attended the Red Cross Shelter Operations meeting in Coffeeville. Where there are plans being made to convert the First Baptist Church Life Center into a shelter in case of an emergency. This shelter could house 40 people for up to two weeks.  This seems appropriate since we are approaching the 5th anniversary of Hurricane Katrina.

Speaking of storms, on my way home from the meeting I was surprised to find a tree had fallen over the only entrance into my subdivision. I was unable to get home for over an hour until the storm passed.  Thanks to the city crew for cutting the tree and clearing the way.

This fall the Extension Service will again host the Wildlife Seminar Series.  The first seminar will be Tuesday, August 10 at 6:15 p.m. and the topic will be “Food Plots”.  

We will also have a Quick Bites at the Extension Office on Thursday, August 12 from noon to 1 p.m. Lynette McDougald from University Florist will be the presenter.  Bring your lunch and spend an hour learning how to create late summer and fall designs.

Yalobusha County 4-H will be sponsoring an Ice Cream in a Bag Program on Monday, August 23, from 4:00 to 5:30 p.m. in the Multipurpose Building Conference Room. Please RSVP so there will be plenty of ice cream for all. Please contact us here at the MSU Extension Office at 662-675-2730 between the hours of 8am to 5pm. Hope you will join us in learning how to make and enjoy homemade ice cream made simply in a bag !!!!

Next week the article should have a name.  I can’t wait to see what it’s going to be.

Caution: High Fad Diets!

High-protein, low-carb, no-carb, no-sugar, weekend fasting, liquid-only: fad diets vary widely in name, but they all promote a quick way to lose some extra weight. A quick diet fix may sound appealing. Who doesn’t want to shed a few pounds without having to exercise?

However, diet fads are fads for a reason: typically they don’t keep the weight off and are not a healthy way to lose weight.  Here are some key words you should be wary of to help you avoid the fad diets that won’t do you any good in the long run.

1)      Rapid Weight Loss: If a diet plan states that you will lose weight in no time, run away! Weight loss should be gradual to ensure lasting results. A safe rate is 1/2 to 1 pound per week.  Experts say that striving for a 250 to 300 calorie deficit per day can help you achieve that.  Quick weight loss indicates that you have lost muscle, bone mass, and water weight, which is not the goal of weight loss. And, you’re more likely to regain the weight if you lose it too rapidly.

2)       Rigid Menu: A diet that suggests you follow a rigid meal plan is not practical. Ask yourself, “Can I eat this way for the rest of my life?” If you don’t think you could, then why bother with it short term? Diets that suggest you eat an unlimited amount of a certain food (like grapefruit or cabbage), are probably not plans you will follow forever, at least I hope not. The same goes for diets that severely restrict entire food groups (like carbohydrates, Dr. Atkins). By eliminating food groups from your diet, you eliminate essential vitamins and minerals, which can’t even be compensated for by taking a multivitamin. It is best to get all of your nutrients from a variety of foods.

3)      No Need for Exercise: It doesn’t matter how great your diet is, physical activity is essential for optimal health and weight management. It is recommended that most adults aim for 30-60 minutes of physical activity five days a week. Find activities you enjoy doing to make exercise fun! If you need some structure to your exercise plan, talk with a personal trainer or Registered Dietitian to get a realistic, personalized plan.

For more information on eating a healthy diet go to or contact your local Extension Service.


 Recipe of the Week

By Pamela Redwine

Individual No-Bake Cheesecake Fruit Cups

1 cup quartered strawberries

1 cup diced peaches

3 tablespoons sugar substitute* divided

1/4 teaspoon ground ginger

5 ounces reduced-fat cream cheese, softened

3 tablespoons fat-free sour cream

2 tablespoons fat-free (skim) milk

1 teaspoon vanilla extract

1/4 cup graham cracker crumbs

*This recipe was tested with sucralose-based sugar substitute

1.   Combine strawberries, peaches, 1 tablespoon sugar substitute and ginger in medium bowl. Toss gently to blend. Set aside

2.  Beat cream cheese, sour cream, milk, vanilla and remaining 2 tablespoons sugar substitute in small bowl with electric mixer at medium speed until smooth.

3.  Place about 3 tablespoons cream cheese mixture in each of four (4-ounce) ramekins.* Sprinkle 1 tablespoon cracker crumbs evenly into each cup. Top with 1/2 cup berry mixture. Cover and refrigerate at least 1 hour.

Makes 4 servings

*Note: if ramekins are not available, you may substitute custard dishes or 4 muffin cups lined with foil liners.

Nutrients Per Serving: 1 cheesecake cup

Calories 115          Fiber 2g

Fat 4g                  Cholesterol 12mg

Protein 4g             Sodium 162mg

Carbohydrate 17g

Exchanges: 1/2 starch, 1/2 fruit, 1 fat

Recipe Source: Taste of Home’s Diabetic Cookbook 2008

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