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Living Well In Yalobusha County

Eat Healthy And Buck The Pound-Per-Year Weight Gain Trend

By Pamela Redwine

If you need a Christmas “happy” for someone, we have a few of the MSU Kleenex covers still at the Extension office.  These Kleenex covers fit a travel tissue package and were sewn by FCS 4-H club members. They are $3 each.
The FCS 4-H Club will have its monthly meeting on Thursday, December 20.  We will meet at the Extension office at 2:30 p.m. and will travel to Water Valley to the nursing home to hand out our Kleenex covers and sing a few songs for the residents.  
If you are coming from Water Valley you can meet us at the nursing home around 2:50 p.m. Please call the Extension office to let us know you will be going.
Our Healthy You Exercise Class meets every Monday, Wednesday and Friday at 9 a.m.  During the Christmas holidays we will not meet Dec. 21 or Jan. 4. Classes resume on Jan. 7th at 9 a.m.
Brent, Lisa and I would like to wish you a very merry Christmas.  Our office will be closed Friday, Dec. 21 through Thursday, Jan. 3.  We will return on Friday, Jan. 4, at 8 a.m.

December: Healthy Holiday Substitutions
During the holiday season, eating healthy can seem downright impossible. Between shopping for the holidays, family and work responsibilities and sometimes not enough sleep, temptation to indulge in your favorite holiday foods can be hard to resist.
This holiday season, instead of feeling bad about making and eating your favorite holiday dishes and treats, make some simple substitutions to bump up the nutrition and decrease the fat, calories, and sodium in your recipes to have a healthier holiday season. Check out the following tips on making healthy holiday substitutions.
Healthy Substitutions:
• Flour: Try substituting whole wheat flour for half of the called for all-purpose flour in baked goods such as cakes and muffins to increase the nutrient content of your treats. Whole grains provide many nutrients vital for health.
• Cream: Top off holiday pies with frozen or low-fat yogurt instead of whipped cream or ice cream. When recipes call for sour cream, use plain, low-fat or fat-free yogurt to make snacks that are lower in fat and calories.
• Seasoning Salt: When the recipe calls for seasoning salt, such as garlic salt, celery salt, or onion salt try using herb only seasoning, such as garlic powder, celery seed, onion flakes, or use finely chopped herbs, garlic, celery, or onions.      
• Eggs: For cakes, cookies, and quick breads try using egg whites or cholesterol free egg substitute instead of whole eggs. Two egg whites or  1/2 cup cholesterol free egg substitute can be used in many recipes in place of one whole egg.
The National Institutes of Health say Americans gain about a pound every winter holiday season. Although one pound sounds small, over several years this adds up. Remember, obesity doesn’t happen overnight, pounds accumulate slowly over time. So start a tradition this holiday season by getting creative and making your holiday recipes healthier through simple substitutions.

Recipe of the Week

Orange Rolls

Dough Ingredients
· 1 package dry yeast (about 2 1/4 teaspoons)
·  1/2 cup warm water (100° to 110°)
· 1 cup sugar, divided      · 1/2 cup reduced-fat sour cream
· 2 tablespoons butter, softened
· 1 teaspoon salt                  · 1 large egg, lightly beaten
· 3 1/2 cups all-purpose flour, divided
· Cooking spray,                   · 2 tablespoons butter, melted
· 2 tablespoons grated orange rind
Glaze Ingredients
· 3/4 cup sugar                     · 1/4 cup butter
· 2 tablespoons fresh orange juice
· 1/2 cup reduced-fat sour cream
1. To prepare dough, dissolve yeast in warm water in a large bowl; let stand 5 minutes. Add 1/4 cup sugar, 1/2 cup sour cream, 2 tablespoons softened butter, salt, and egg, and beat with a mixer at medium speed until smooth. Lightly spoon flour into dry measuring cups; level with a knife. Add 2 cups flour to yeast mixture; beat until smooth. Add 1 cup flour to yeast mixture, stirring until a soft dough forms. Turn dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes); add enough remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel sticky).
2. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour and 15 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.)
3. Punch dough down; cover and let rest 5 minutes. Divide dough in half. Working with 1 portion at a time (cover remaining dough to prevent drying), roll each portion of dough into a 12-inch circle on a floured surface. Brush surface of each circle with 1 tablespoon melted butter. Combine 3/4 cup sugar and rind. Sprinkle half of sugar mixture over each circle. Cut each circle into 12 wedges. Roll up each wedge tightly, beginning at wide end. Place rolls, point sides down, in a 13 x 9-inch baking pan coated with cooking spray. Cover and let rise 25 minutes or until doubled in size.
4. Preheat oven to 350°.
5. Uncover dough. Bake at 350º for 25 minutes or until golden brown.
6. While rolls bake, prepare the glaze. Combine 3/4 cup sugar, 1/4 cup butter, and orange juice in a small saucepan; bring to a boil over medium-high heat. Cook 3 minutes or until sugar dissolves, stirring occasionally. Remove from heat; cool slightly. Stir in 1/2 cup sour cream. Drizzle glaze over warm rolls; let stand 20 minutes before serving.

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