Skip to content

Living Well in Yalobusha County

10 Week Walk A Weigh Program Starts Jan. 5

The Extension Service is closed and will reopen on Tuesday, January 3 at 8 a.m.  We hope everyone has a Happy and Safe New Year.

We have a new program starting in January! Walk a Weigh is a 10-week nutrition education and physical activity program designed to promote healthy nutrition practices and increased physical activity through educational lessons and the creation of walking groups.  The program will monitor participant’s weight each week and monitor participant’s glucose and blood pressure twice during the program.  

Walk a Weigh will meet once a week for 10 weeks. The meeting dates are  January 5, 9, 17, 23 and 30; February 6, 13, 20 and 27 and March 6 at 3:45 p.m. each day in the Coffeeville High School Auditorium.  The cost is $5 and the program is open to the public.  For more information contact me at the Extension office at 675-2730 or email me at p.redwine 

Our Healthy You exercise classes will resume Wednesday, January 4.

Don’t forget the Crochet MHV Club will meet at the Extension office on Thursday, January 5. Member-ship dues for 2017 will be collected. The dues are $6 per person. 

Sewing for Service   will meet on Monday, January 9, at 10 a.m. at the Extension Office. The group will start a new sewing project, pillowcase dresses for Operation Christmas Child. If you can sew and like to help others, this is the perfect group for you!  Also keep a lookout for Christmas fabric on Sale! The group will rotate back to making Christmas bags for patients at Blair Batson in a couple of months. 

Fat 101

Whether you follow a low-fat diet or prefer a higher-fat Mediterranean eating style, the reality is that fat is an essential component of our food choices, necessary for good health. We’ve see-sawed between fat-free eating plans to high-fat plans that involve adding butter to coffee. Just like in so many things, the middle ground may be the right place. Let’s take a closer look at fat!

What is Fat?

Fats in foods supply calories and essential fatty acids. They also aid the absorption of fat-soluble vitamins A, D, E, and K.

Fat, carbohydrate, and protein are the three macronutrients in our foods that provide calories used for energy. Fats provide more calories per gram than any other calorie source— nine calories per gram versus four calories per gram in protein and carbohydrate.

There are four different types of fat: saturated, trans, monounsaturated and polyunsaturated. Each type has different physical properties based on its chemical make-up. That said, all types of fat contain the same number of calories per gram.

What Foods Contain Fat?

Some fat is found naturally in foods like nuts, seeds, avocado, olives, milk, cheese, yogurt, fish, chicken, and meat. We also add fat to foods when cooking or at the table — think butter, margarine, mayonnaise, sour cream, salad dressing, etc. Vegetable oils such as canola, corn, soybean, safflower, tropical oils, olive oil, and oils from nuts or seeds are used in cooking too. Foods absorb fat from frying, sautéing, and deep-fat frying as well. Most Americans consume too much fat overall, which can contribute to a higher calorie intake and overweight or obesity.

Where Does Fat Fit Into a Healthy Eating Pattern?

Since not all fats have the same health effects, and most people eat too much fat in general, incorporating fat into an eating plan requires a bit of know how. Here are some top tips…

• Plan meals and snacks to include fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts that are lower in saturated fat and contain more monounsaturated and polyunsaturated fats.

• Use naturally-occurring, unhydrogenated vegetable oils such as canola, safflower, sunflower or olive oil instead of solid fats like butter, margarine and lard.

• Look for processed foods made with un-hydrogenated oil rather than partially hydrogenated or hydrogenated vegetable oils or saturated fat.

Article Source: Communi-cating Food for Health Newsletter, January.

Leave a Comment