BUSY BEE BUGLE April 2012 www.extension.purdue.edu/dearborn/
Dear EH Members,
We are having spring flowers for our May showers.
Very Truly Yours,
Health and Human Sciences
Dates to Remember
; May 7—Homemaker Council meeting, 9:30am, Dearborn County Extension conference room.
; May 7—11:00am, The Original Creations will present a 10 inch square block demonstration. Mary will
show an easy way to tame this quilt square.
; May 17—Achievement Night, 5:30pm registration. Cost is $12.00 per person. Tanner Valley United
; June 4—Extension Homemaker Council meeting, 9:30am, Dearborn County Extension conference room.
; June 18-23—Dearborn County 4-H Fair.
Dover Homemakers held the lessons “Taming the TV Monster” and “Wrap It Up.” Hidden Valley Neighbors held the lesson “Wrap It Up” and a health & safety lesson on carbohydrates. Oak Hills Homemakers
listened to an interesting presentation from Arlice Bell’s son on his trip to Africa.
From the President’s Desk
Hi Homemakers. THANKS to all our wonderful homemakers for making the District Day a great success. Dearborn County had the most attendance, so we get to keep the beautiful banner until next District Day.
Thank you Oak Hills for a Plunger Spring Fling. We learned a lot about recycling and different ways to use common household products. Don’t forget our great cooks, the food was wonderful.
Also, don’t forget about your program committees and election of officers.
Take care and enjoy our Spring.
Lori Schrichten, Dearborn County Homemaker President
rdThank you for your help at Ag Day. This was a true success for 3 grade youth of
Dearborn County. Thanks to Roxie Baker, Pat Oliver, Wayne Oliver, Lori Schrichten, Pam
Schrichten, Esther Uhlmansiek, and Jan Uhlmansiek.
Also thank you to Oak Hills Homemakers for a wonderful Spring Fling.
City Hall ? 229 Main Street ? Aurora, IN 47001-1385
(812) 926-1189 ? FAX: (812) 926-3006 Purdue University, Indiana Counties and U.S. Department of Agriculture Cooperating An Affirmative Action/Equal Opportunity Institution
Achievement Night 2012
thThursday, May 17
Tanner Valley Methodist Church
Registration at 5:30pm
Dinner at 6:00pm
$12.00 per person
Reservations (include names) by May 10, 2012 to: Janet
Blevins, 15622 St. Rd. 148, Aurora, IN 47001. Please bring an
item for Cultural Arts exhibit from the following: painting,
sculptures, photography (mat & frame no larger than 22x28),
fiber art, needlework, rug making, and heritage skills.
Dry Edible Beans
Dry edible beans have been characterized as a nearly perfect food because of their high protein, fiber, prebiotic, vitamin B, and diverse micronutrient content. Dry edible beans can also be grown in a variety of eco-agricultural regions and can be distributed in a variety of forms, such as whole unprocessed seeds, as part of mixes, canned products, or as a wheat flour substitute depending on the bean variety. As such, dry edible beans are used throughout the world representing 50% of the grain legumes consumed as a human food source. Consumption of dry edible beans in the US has also increased over the past 3-5 years due to the higher Hispanic population and the potential link of bean rich diets to lower risks of multiple diseases, such as cancer, heart diseases, and diabetes. Yet, when compared to other commodities, dry edible beans are an understudied crop with research programs remaining limited and spotted. Additionally, dry beans are rarely listed as nutritional/healthy foods due in part to their low levels of oil and starch and to the lack of studies directly linking beans to the prevention of certain diseases or to malnutrition. However, the future of dry edible beans in the US and throughout the world is on the brink of explosion due to the multiple varieties of beans available for consumption (great northern, pinto, black, small red, light and dark red kidney beans, etc.) each unique in their own right in terms of agronomic issues and health promoting properties.
How Much Sodium Are You Eating?
Although some sodium is good for the body, Americans typically consume about twice the amount considered healthy. Learn how to reduce sodium intake through food choices.
; Lowering Sodium in Your Diet
; How Much Sodium Is in the Foods You Eat?
o Table I. Amount of sodium present in commonly eaten foods.
; Tips for Reducing Sodium in Your Diet
Our bodies need sodium to work, but usually we get more sodium than we need.
According to the Centers for Disease Control (CDC), Americans over the age of 2 consume 3,436 mg of sodium each day, 77 percent of which comes from packaged, processed, store-bought, and restaurant/fast foods. Another 12 percent is found naturally in foods. The figure does not include sodium added during cooking (5 percent) or salt that is added at the table (6 percent). The current recommendation for Americans, according to
the U.S. Dietary Guidelines, is to limit sodium intake to 2,300 mg or about one teaspoon of table salt per day. However, the American Heart Association and the CDC recommend lowering this recommendation to 1,500 mg or about one-half of a teaspoon of salt per day.
Public health officials are worried about sodium because there is a strong link between it and high blood pressure, and uncontrolled high blood pressure can lead to stroke, heart disease, and kidney disease.
One in three Americans has high blood pressure and some do not even know it. It is estimated that 68 percent of Americans are sodium sensitive, which leads to high blood pressure. For these individuals and people who already have high blood pressure, the American Heart Association recommends no more than 1,500 mg of sodium per day. The same recommendation applies to people who have a greater incidence of high blood pressure, including adults over 40 and African Americans.
Sodium, which is both an electrolyte and a mineral in the body, helps keep the water inside and outside the cell balanced. It is also important to how nerves and muscles work, and it helps with the absorption of nutrients in the small intestine. Eating too little sodium is not usually a problem for people because sodium is found naturally in many of the foods we eat. The minimum amount of sodium a person needs to replace losses is around 180 mg/day. The Food and Nutrition Board recommends a minimum of 500 mg per day for those over 18. The 1,500 mg per day recommended by the American Heart Association is reasonable to replace sweat losses and ensure nutrient adequacy.
Lowering Sodium in Your Diet
Studies have shown that the less sodium you consume the less your taste buds crave it. So, the first step in decreasing your desire for salty foods is to gradually decrease your daily sodium intake. Start by decreasing your intake by about 500 mg per day for one month, and then continue to decrease it by 500 mg at a time until you reach a daily sodium intake that is within the recommended range.
How Much Sodium Is in the Foods You Eat?
Table I lists the amount of sodium in many commonly eaten foods. Foods with the highest amount of sodium are listed towards the top of the list; foods with the least amount of sodium are listed towards the bottom. To decrease your sodium intake, choose food that appear toward the bottom of the list.
A tip to remember is that according to the Food and Drug Administration (FDA), a food cannot claim to be “healthy” unless the sodium content does not exceed 480 mg per serving. For example, if a can has two servings and a serving is ? cup, that ? cup must not exceed 480 mg of sodium.
Table I. Amount of sodium present in commonly eaten foods.
Food Amount Amount
Table salt 1 tsp 2,358 mg
Dill pickle 1 large 1,736 mg
Canned chicken-a-la-king 1 cup 1,371 mg
Baking soda 1 tsp 1,259 mg
Chicken chow mein 1 cup 1,054 mg
Chili con carne 1 cup 1,043 mg
Box meal with hamburger 1 serving 982 mg
Canned soup 1 cup 939 mg
Sauerkraut 1 cup 939 mg
Canned spaghetti and meatballs 1 cup 925 mg
Prepared potato salad 1 cup 925 mg
Chicken pot pie 1 small frozen 889 mg
Snack pretzel 10 twists 814 mg Cheese enchilada 1 each 784 mg Box meals 1 serving 780 mg Pepperoni pizza 1 slice 685 mg Tomato juice 1 cup 654 mg Grape-nuts cereal 1 cup 629 mg Bouillon cube 1 each 611 mg Canned vegetables 1 cup 562 mg Frozen waffles 4” diameter 562 mg Bacon 3 slices 554 mg Rice-a-Roni? 1 cup 545 mg Package bread stuffing ? cup 543 mg Coleslaw-prepared with salad dressing 1 cup 521 mg Hot dog 1 each 504 mg Cornbread from a mix 2” square 467 mg Low-fat microwavable dinner 1 package 465 mg Sardines 1 small can 465 mg Peanuts roasted and salted 1 cup 461 mg White sauce in a jar ? cup 442 mg Parmesan cheese 1 oz. 433 mg Fruit pie 1 slice from 9” pie 399 mg Pudding made from mix 1 cup 399 mg Cottage cheese ? cup 373 mg Luncheon meat 1 oz 369 mg Muffin 1 medium 356 mg Raisin bran cereal 1 cup 342 mg Ham, cured deli style 1 oz 341 mg Bologna 1 oz 330 mg Pork sausage links and patties 2 links or 2 patties 310 mg Tuna, canned in oil or water 3 ? oz can 301 m Microwave popcorn 1 cup 296 mg Doughnut, glazed 1 large 290 mg Oatmeal 1 cup 283 mg Pancake 6” diameter 278 mg Buttermilk ? cup 257 mg French fries 1 medium serving 235 mg
Cake with frosting 2” piece 220 mg
Peanut butter 2 Tbsp 220 mg
Ready eat dry cereal ? cup 186 mg
Potato chips 15 chips 181 mg
Cheddar cheese 1 oz 176 mg
Yogurt 1 cup 172 mg
Catsup 5 each 161 mg
Saltine crackers 1 Tbsp 167 mg
Salad dressing 1 Tbsp 140 mg
Cookies 2 medium 133 mg
Beef 1 oz 113 mg
Milk 1 cup 108 mg
Ice cream 1 cup 106 mg
Chicken 1 ounce 103 mg
Fresh fruit 1 medium < 100 mg
Fresh vegetables 1 cup < 100 mg
Egg 1 each < 100 mg
*Source: USDA Nutrient Database for Standard Reference.
Tips for Reducing Sodium in Your Diet
; Read the Nutrition Facts panel found on the food label. Check the “% Daily Value” per serving for
sodium. Try to select foods that provide 5 percent or less of sodium per serving. ; Try salt-free products, herbs, or spices to add flavor to food without increasing sodium content. ; Look for these words on food labels: “no salt added,” “reduced salt,” or “low or reduced sodium.”
; Use fresh meats rather than cured or processed meats.
; Cut back on instant flavored rice, pasta, and cereal mixes, which have added salt. ; Eat less restaurant or fast foods.
; Reduce use of convenience type foods.
; Remember that seasonings with names that end in “salt” like garlic salt and seasoning salt are high in
; Combination spices such as lemon pepper may contain sodium. Read the ingredient list to see if salt has
; Limit the use of table salt. Try these suggestions:
o Don’t add salt to food or water while you are cooking.
o Taste a food before you add salt.
o Try one shake of the salt shaker rather than the number you are accustomed to shaking.
o Add white rice to your salt shaker to slow the flow of salt.
o Remove the shaker from the table.
Wanda M. Koszewski, Extension Nutrition Specialist
Slow Cooker Hamburger Stew
1 pound ground beef 1 cup chopped celery
? cup chopped onions 1 can (15 ounce) tomatoes
1 cup chopped carrots 4 cups water
2 cups chopped potatoes ? tsp. oregano, basil and other herb (optional)
Brown ground beef in a medium fry pan. Drain fat. Place beef, chopped vegetables, tomatoes and water in slow cooker. Cook on low 8 to 10 hours or on high for 4 to 6 hours.
2 Tbsp. toasted sesame seed oil ? cup red pepper strips
? cup walnuts, chopped 1 Tbsp. light soy sauce
4 cups broccoli florets ? cup chopped green onions with tops (optional)
In a large skillet, heat oil until hot. Add walnuts and onions. Stir-fry for one minute, tossing constantly. Add broccoli and continue to toss for three to four minutes. Add red pepper strips and soy sauce and continue to cook one minute longer. Serve immediately.
Butternut Squash With Herbs
1 lb. butternut squash ? cup low-sodium chicken stock
1 tsp. olive oil ? tsp. fresh tarragon
1 cup onion, thinly sliced 1 Tbsp. fresh parsley
3 large mushrooms 1 ? tsp. fresh chives, snipped
Peel the squash, remove the seeds and cut into ? inch cubes. Heat oil in a large non-stick frying pan over medium-low heat, add onions and mushrooms. Sauté for about 5 minutes until onions soften. Add squash and chicken stock. Cover tightly and cook until squash is tender, about 20 minutes. Remove the cover and cook a minute or two longer to evaporate most of the remaining liquid. Sprinkle on the parsley, chives, and tarragon.
1 medium head green cabbage, thinly sliced 1 cup low-fat mayonnaise
1 large carrot, shredded 1 teaspoon salt
1 20-ounce can of pineapple, drained
In a large bowl, stir together cabbage, carrots, pineapple, mayonnaise, and salt. Let chill for 1 hour. Serve.