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Living Well In Yalobusha County

The Crochet MHV Club will meet at the Extension office on Thursday, February 2, at 10 a.m. The $7 annual membership dues for 2017 are being collected. Join us on Thursday, February 2 at noon for one of our Quick Bites interactive video  programs called: Sweet Treats! Lynette McDougald, an instructor with Plant and Soil Sciences at MSU will create several Valentine gifts from the heart. Lynette will focus on using items from your own home including aromatics, herbs, and collectibles for your Valentine presentation.

The Coffeeville High School Walk a Weigh class will meet on Monday, February 6 at 3:45 p.m. in the school auditorium.  The First Baptist Church Walk a Weigh Class will meet on Tuesday, February 7, at 5 p.m. at the First Baptist Church Life Center in Coffeeville. If you are interested in learning more about this program or being added to the list of the next series please contact me at the Extension Office at 675-2730.

Our Sewing for Service group will meet on Monday, February 6 at 10 a.m. at the Extension Office. They will continue to work on their sewing project, making pillowcase dresses for Operation Christmas Child.  If you can sew and like to help others, this is the perfect group for you! Also remember to continue to look for Christmas fabric on sale! We will rotate back to the Christmas bags for Blair Batson in a couple of months.  

Healthy You exercise classes are free and continue meet every Monday, Wednesday, and Friday from 9 until 9:45 a.m.  Make sure to wear cool, comfortable clothes, good walking shoes and bring some water to drink. The nurse will be here on Wednesday, February 8 at 8:45 a.m. to test blood pressure and glucose. This is a free service for all Healthy You participants.

10 Cheap and 

Healthful Foods

Studies show that people that eat out three or more times per week eat more fat, sodium and calories and fewer vitamins, minerals, and fiber than those that eat in. Stock your kitchen with nutritious foods to save your waistline and wallet.

Try these:

1. Beans and brown rice 

Black, red, kidney, or other beans are all loaded with fiber, especially the soluble type that lowers cholesterol and helps control blood sugar. Brown rice can be made in large batches and frozen to be used for multiple dishes later.

2. Jarred salsa

Salsa can be tossed into simple recipes (like the beans and rice above), used over eggs, or added to a salad in place of dressing. Most salsas add only 10 calories per two tablespoons, and they’re decent sources of potassium, vitamin C, and lycopene. Read the label for sodium content and look for salsas with 150 mg or less.

3. Eggs

 Eggs are cheap and provide a complete protein in just 75 calories. Don’t toss the yolk! It’s a good source of iron, vitamin A, and protein. 

4. Bagged spinach

Spinach may keep longer than other bagged salads, and it’s a better source of potassium and beta carotene than hearts of Romaine or iceberg lettuce. Try a spinach salad with strawberries or sliced apples to boost the nutritional content even more.

5. Whole wheat tortillas 

 Whole wheat tortillas are not only great for tacos, but they also can be used for breakfast burritos or flatbread pizza. Look for ones with 100% whole wheat flour and at least 2-3 grams of fiber per wrap.

6. Light string cheese 

People shun cheese because of its fat, but light cheese made with skim or 1% milk boasts 20% of the daily value for calcium in a mere 60 calories. Look for generic versions instead of big names to save a little money.

7. Oatmeal

Plain oats are one of the simplest, most nutritious foods on the planet. Oats are a great source of carbohydrate and soluble fiber that can be doctored up with cinnamon, vanilla, or dried fruit.

8. Clementines

You can typically find a great bag of these citrus fruits for cheap at several stores in the fall and winter. The beauty of these is that they’re simple to peel and eat if you’re in a hurry.

9. Frozen vegetables

 For about $1.29 per bag, you get at least eight servings of low-calorie, nutrient-dense foods. Plus, frozen vegetables are picked at the peak of ripeness and then flash frozen.

10. Peanut butter 

While calorie-dense, peanut butter boasts monounsaturated fat and a decent dose of protein. Smear some on whole wheat toast for breakfast or on a banana or apple for a filling snack.

Article Source: Commun-icating Food for Health Newsletter, February 2017

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