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Living Well In Yalobusha County

Fruits, Veggies Help Rid The Body Of Damaging Cells That Lead To Cancer

By Pamela Redwine

Join us on Thursday, April 4, for our first Crochet Class. These are beginner crochet classes. The classes will be held Thursday, April 4 and Thursday, April 11 from 1:30 p.m. until 3:30 p.m. The class is free, but you will need to bring a roll of yarn and a crochet needle.
On Thursday, April 4 from noon to 1 p.m. Lynette McDougald will be live from University Florist showing us how to create Spring Garden Table-scapes. This is a free program, however, we do ask that you call to let us know you are attending.
The Older 4-H Group (ages 10-18) will meet at the Extension Office located in the Multi-Purpose Building in Coffeeville on Tuesday, April 9 at 4 p.m.
We will be offering a second Ruffle Scarf workshop on Thursday, April 11 at 6 p.m. The cost is $7 and is due when you register. You will also need to choose a color yarn. Choices include: Turquoise, Purple, Blue, Maroon, Orange, Black, Brown or Pink. You can view most of these colors at the Extension office if you come in to register.
The Healthy You Exercise class meets on Monday, Wednesday, and Friday. Wear cool clothes, comfortable shoes and bring some water to drink. The nurse will be here on Wednesday, April 10 at 8:50 a.m. to take glucose and blood pressure for our participants.
Don’t forget to like us on Facebook at MSU- Yalobusha County Exten-sion Service to keep up with our upcoming events.

Healing Foods for a Healthy Life: Part Three
Cancer Defenders
Eating an abundance of colorful fruits and vegetables is vital for overall health and weight management. Fruits and vegetables are jam-packed with disease-fighting antioxidants, which are plant compounds that rid the body of the damaging cells that can lead to cancer.
The American Cancer Society recommends five or more servings of fruits and vegetables every day. What do five servings (roughly 5 cups) of fruits and vegetables look like?
That’s two cups of spinach (two cups of leafy greens count as a single cup serving), one cup of broccoli florets, one large sweet potato, one large banana, and one large peach. Keep in mind that cruciferous vegetables like broccoli, cauliflower, kale, and cabbage have been shown to be particularly beneficial in fending off cancer, especially colorectal cancer.

Article Source: Communicating Food For Health Newsletter, April 2013


Broccoli with Red Peppers and Shallots

• 2-1/4 pounds broccoli
• 2 quarts water
• 2 teaspoons butter
• 1 large red bell pepper, cut into short thin strips
• 3 large shallots or 1 small onion, thinly sliced
• 1/2 teaspoon black pepper
• 1/4 cup sliced almonds, toasted* (optional)
*spread nuts in shallow baking pan. Bake in preheated
350 oven 5 to 10 minutes or until fragrant, stirring

1. Cut broccoli into florets. Peel stems and cut into 1-inch pieces. Bring water to a boil in large saucepan over high heat. Add broccoli; boil, uncovered, 3 to 5 minutes or until bright green and tender. Drain and rinse under cold water; drain well.
2. Melt butter in 12-inch skillet over medium heat. Add bell pepper and shallots; cook 3 minutes. Stirring occasionally. Add broccoli; cook 4 to 6 minutes, stirring occasionally. Sprinkle with salt and black pepper; mix well. Garnish with almonds, if desired.
Makes 6 servings
Nutrients per serving 1-1/3 cups broccoli mixture
Calories 65, Fat 2g, Protein 5g, Carbohydrates 11g
Fiber 4g, Cholesterol 0mg, Sodium 248mg

Recipe Source: Taste of Home Diabetic Cookbook 2008

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