Skip to content

Living Well In Yalobusha County

Water: The Forgotten Nutrient

By Pamela Redwine

The Extension Service and MHV are hard at work planning our upcoming Holiday House which will be on Saturday, November 3 from 9 a.m. to 3 p.m.  We will have demonstrations and workshops going on to show you how to plan a delicious and healthy holiday meal, as well as demonstrations to show you how to make great holiday decorations or gifts.  
We will even have some interactive programs where you can work along with the presenter. There will be booths set up with arts and crafts, home canned products, decorations, gifts and more. If you are interested in becoming a vendor, please contact Pamela or Lisa at the Extension office and we can get you a registration form.    
The registration deadline is October 3rd.  A 10 x 10 booth is only $20 and $25 with electricity. Make plans to attend the Yalobusha County Exten-sion Service’s Holiday House November 3rd at the Multi-Purpose Build-ing in Coffeeville.
The Healthy You Exercise class meets every Monday, Wednesday and Friday in September from 9 a.m. – 10 a.m.  Please wear cool clothes, comfortable shoes and bring water to drink.  The classes are free.
In October we will offer ZUMBA every Friday morning from 9 a.m.- 10 a.m. Mrs. Lori Whitfield, certified Zumba® instructor will teach the class.  There will be a $5 fee per class for each participant.  Call the Extension office to register.

Water: The Forgotten Nutrient

With all the talk about protein, carbohydrates, and fat, it’s easy to forget about the most important nutrient – the one that makes up 55-75 percent of your body weight and plays a role in everything your body does every day.
Water plays a starring role in every cell, organ, and system in your body. It makes up all body fluids, acts as a lubricant and protectant, aids in digestion and elimination of waste from the body and it regulates body temperature.

How much water should I drink daily?
In general, men need at least 12 cups of fluid daily, while women require at least nine cups.
Hydration is important for seniors since they are less active and might not feel thirsty; additionally, getting enough fluids, along with adequate fiber, helps prevent constipation.

Why so much?
Your body loses 8-12 cups of water every day and this needs to be replaced. Some factors, which increase your fluid needs even more include: exercise, hot weather, low humidity, high altitude, a high fiber diet and increased fluid losses (from caffeine and alcohol intake).

Healthy Water Habits:
Start the morning off right by drinking a glass of water as soon as you wake up (before coffee!).
* Carry a water bottle wherever you go so you are not tempted to grab sodas and other sugared beverages.
* Switch to sugar-free coffee, tea, or sodas. Caffeine-free is also a good idea.
* Order water with lemon at restaurants.
* Drink a glass of water before each meal or snack.
* If you’re at home, keep a half-gallon pitcher of water in the refrigerator.
* Set goals for yourself. For example, one cup of coffee then switch to tea or water. Stick with tea instead of soda.
Article Source: Communicating Food For Health

Recipe of the Week

Lemon Pound Cake With Strawberries


• 2 cups all-purpose flour
•1 teaspoon baking powder
•1 teaspoon baking soda
•1/2 teaspoon salt
•1/2 cup reduced-fat
sour cream
•1/2 cup fat-free milk
•1/3 cup sugar
•1/4 cup  canola oil
•1/4 cup egg substitute
•2 tablespoons lemon juice
•1 teaspoon grated lemon peel
• 3 pints fresh strawberries
• Sugar substitute

1. Preheat oven to 350°F.  Coat 8×4 -inch loaf pan with nonstick cooking spray; set aside.
2. Combine flour, baking powder, baking soda and salt in large bowl. Combine sour cream, milk, sugar, oil, egg substitute, lemon juice and lemon peel in medium bowl. Stir sour cream mixture into flour mixture until well combined; pour batter into prepared pan. Bake 45 to 50 minutes or until wooden toothpick inserted into center comes out clean.
3. Let cake cool 20 minutes before removing from pan; cool completely. Meanwhile, slice strawberries. Sprinkle to taste with sugar substitute, if desired. Cut cake into 16 slices and serve with strawberries. Makes 16 servings
 Nutrients per Serving: 1 slice cake with about 3 tablespoons sliced strawberries.
Calories 180,  Fat 6g,  Protein 4g, Carbohydrate 28g, fiber 2g, cholesterol 4mg, Sodium 264mg
Recipe Source: Diabetic Cookbook 2006

Leave a Comment