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Living Well In Yalobusha County

September Is Fruit And Vegetable Month

By Pamela Redwine

 Our cake decorating classes, which are scheduled Tuesday Sept. 18 and Thursday, Sept. 20, are filling up fast. We still have a few spots, so call to make your reservations. This class is a basic cake decorating class. Participants will learn how to make the cake and icing like a professional, how to ice a cake and how to use basic tips such as: piping tip, star tip, and drop flower tip.
The registration fee is $15 and will cover all of the tools needed for the class. Space is limited so please call the Extension office to register. Payment must be received to be completely registered. The course instructor is Connie Emel.  Part 2 will be offered in October.
Our MHV met on Thursday, September 6 and sewed 19 more dresses!   We are excited because we made our first goal of 30 dresses, but now we are thinking we can do better than that! If you are making the easy pillowcase dress at home for us, please make sure to have it to me at the Extension office by Monday, September 24.      
We will be taking them to our fall area meeting on September 27. A special thanks to all of you who are making the dresses on your own and to those people who have donated fabric, thread, ribbon and use of machines. We appreciate it greatly!
Our next MHV meeting will be Tuesday, Sept. 18 at 9 a.m. During this meeting we will be working on reports for the fall area meeting and planning the Holiday House. All members are urged to attend and bring their volunteers activities and hours.
We had several new people to attend our sewing day and there was interest in possibly offering adult sewing classes at the Extension office. If this is something that you would be interested in please call me at 675-2730 at the Extension office or email me and let me know some details such as: what you would like to learn to sew, what day is good for you and what time of day.  
Also, if you are a skilled sewer/seamstress and would like to volunteer to teach classes please let me know. There will be an interest meeting in the near future based on the initial interest I receive.
The FCS 4-H Club will meet on Thursday, Septem-ber 20 at the Extension Office. The program is open to all youth ages 6 to 18 and is free. Please call 675-2730 to register to attend.
September is Fruit and Vegetable Month
It’s essential to get a colorful variety of fruits and vegetables into your diet every day! Why? Because colorful fruits and vegetables provide the wide range of vitamins, minerals, fiber and phytochemicals your body uses to maintain good health and energy levels, protect against the effects of aging, and reduce the risk of cancer and heart disease.*
Phytochemicals are plant chemicals that may have health-related effects. However, they are not considered important nutrients such as proteins, carbohydrates, fats, minerals, and vitamins. Many of the phytochemicals and other compounds that make fruits and vegetables good for us also give them their color. It’s important to sample the complete color spectrum every day to get the full health-promoting benefits of fruits and vegetables.

Make Colorful Food Choices
Include BLUE/PURPLE in your low-fat diet to help maintain: a lower risk of some cancers*, urinary tract health, memory function, and healthy aging.
Include GREEN in your low-fat diet to maintain: a lower risk of some cancers*, vision health, and strong bones and teeth.
Including WHITE in your low-fat diet helps maintain: heart health, cholesterol levels that are already healthy, and a lower risk of some cancers*.
YELLOW/ORANGE in your low-fat diet helps maintain: a healthy heart, vision health, a healthy immune system, and a lower risk of some cancers*.
Include a variety of RED fruits and vegetables in your low-fat diet to help maintain: a healthy heart, memory function, a lower risk of some cancers*, and urinary tract health.
* Low-fat diets rich in fruits and vegetables and low in saturated fat and cholesterol may reduce the risk of some types of cancer, a disease associated with many factors.
Article Source: Adapted from: http://www.cinj .org/documents/SeptemberFruitandVegetableMonth.

Recipe of the Week

Oven-Fried Tex-Mex Onion Rings

By Pamela Redwine

1/2 cup plain dry bread crumbs
1/3 cup yellow cornmeal
1-1/2 teaspoons chili powder
1/8 to 1/4 teaspoon ground red pepper
1/8 teaspoon salt
1 tablespoon plus 1-1/2 teaspoons butter, melted
1 teaspoon water
2 medium onions (about 10 ounces), sliced 3/8 inch thick
2 egg whites

1. Preheat oven to 450°F.  Spray large nonstick baking sheet with nonstick cooking spray; set aside.
2. Combine bread crumbs, cornmeal, chili powder, ground red pepper and salt in medium shallow dish; mix well. Stir in butter and water.
3. Separate onion slices into rings. Place egg whites in large bowl; beat lightly.  Add onions; toss lightly to coat evenly. Transfer to bread crumb mixture; toss to coat evenly. Place in single layer on prepared baking sheet.
4. Bake 12 to 15 minutes or until onions are tender and coating is crisp.

Makes 6 servings
Nutrients per Serving: about 8 onion rings
Calories 115, Fat 4g, Protein 4g, Carbohydrate 17g, Fiber 2g and Cholesterol 8mg
Sodium 165 mg
Exchanges: 1 starch, 1 fat
Recipe Source: Taste of Home’s Diabetic Cookbook 2005

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