“Just Add One” campaign for better nutrition

The Canned Food Alliance has a campaign called “Just Add One” which is short for just add one ingredient to make a recipe healthier. And the one ingredient is usually—you guessed it …. a canned fruit or vegetable.

I think the concept is sound. Many of us cook dishes that we can make from memory, rather than carefully following a recipe. The Alliance calls on us to just add one canned ingredient to make a go-to favorite even better without  breaking the budget or complicating a busy schedule.

Check out their What’s for Dinner factsheet for ideas on how you can make starters, sides, entrées and desserts more healthful by adding just one can of vegetables or fruit.  They also have great tips to increase nutrition, value, convenience and taste in family meals.  Check it out!

Source:  Spend Smart. Eat Smart. from Iowa State University Extension.

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

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Reduce Health Risks from Heat

In the United States last year, the National Weather Service reports there were 138 deaths from excessive exposure to heat.  Here in Garden City, the heat  has soared into the triple digits for the past couple of days without much relief in sight.

Excessive heat can be particularly difficult for children, whose small stature limits their ability to fight the heat and subsequent dehydration. The elderly, whose ability to regulate heat typically diminishes with age, can also have a greater risk.

Anyone can be vulnerable. That’s why it’s important for people to learn to recognize the symptoms of heat exhaustion and heat stroke and how to protect yourself.

Heat Exhaustion

With heat exhaustion, a person may feel clammy, sweat profusely, and/or feel weak, dizzy or nauseated. Body temperature may remain close to normal.

If heat exhaustion is suspected, assist the person by loosening clothing; encourage fluid consumption – particularly water; lay him or her down and elevate feet slightly, and apply cool, wet cloths to the forehead. Fan the person or move him or her to an air-conditioned facility or room cooled with a fan. If vomiting occurs, do not force fluids. Seek medical treatment immediately.

Heat Stroke

With heat stroke, a person may feel dizzy, weak or confused. Skin will feel dry rather than sweaty, and body temperature can rise to 105 F or higher. If heat stroke is suspected, seek medical treatment immediately. While waiting for an ambulance to arrive, shade the person from direct sun. Loosen clothing and cool with water to lower body temperature. Avoid stimulants, such as coffee, tea or colas with caffeine.

Protect Yourself From Dangerous Heat

• Make it a habit to check weather reports and forecasts and heed recommendations.  Take advantage of cooler temperatures in early morning and evening for outdoor activities, if possible.
• Drink six to eight 8-oz. glasses of water each day. While that’s a basic recommendation for health, the need to increase fluid replacement increases in warm weather and at times of heightened activity. Health professionals also recommend drinking water before and after physical activity, and taking frequent breaks to replenish fluids.
• Wear light-colored clothing that will reflect the heat and a hat. Clothing made of natural fibers (such as cotton) tend to wick – or carry – moisture away from the body, while tight-fitting clothes made from synthetic fibers can trap moisture and exacerbate the heat.
• Seek a cool environment. Air-conditioning can go a long way in providing summer comfort and safety. If a house or apartment is not air-conditioned, fans can be helpful, but may not cool sufficiently in extreme heat. If that is the case, spending time in a community center or public building such as a library during the hottest part of the day can provide some relief from the heat.

People without air conditioning – and also those who live alone – may want to ask friends and neighbors to check on them periodically for safety’s sake.

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

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2011 Finney County Fair Books Available NOW

The 2011 Finney County Fair will be held in Garden City on July 28 to July 30.  The official fair book gives all the details– from event schedules to competition categories and all the information you need to get involved! 

Pick up a fair book at the Finney County Extension Office, 501 S. 9th Street at the entrance to the fairgrounds, or watch for them at sponsor locations around town. You can also learn more at the official website of the Finney County Fair which is being updated daily.

Here are just a few of the highlights of the Finney County Fair:

Thursday, July 28-

1. Free hamburger feed- 6:00 pm
2. Texaco Country Showdown state championship- 8:00 pm
3. Party on the Plaza with Streetside (following Showdown)

Friday, July 29-

1. Amateur Truck Pull-  6:00 pm
2. Western Kansas Truck & Tractor Pull- 8:00 pm

Saturday, July 30-

1. Outlaw Demolition Derby- 8:00 pm

Sunday, August 2-

1. Kid’s Pedal Pull- 12:00 noon

Join the fun at the Finney County Fair!  It’s great family entertainment for a great value!  Get tickets to each of the evening attractions at Dillons East in Garden City or on the fairgrounds during the fair.

Besides the grandstand entertainment, there’s lots more to see and do at the Finney County Fair.  The Pride of Texas Carnival will be open July 27 through July 31.  The 4-H Cowboy Olympics will be on Wednsday evening in the rodeo arena. The Farmer for a Day booth will be open during the day on Thursday, Friday and Saturday in the Exhibition Building.  Also be sure to visit Hedricks Exotic Animals and look for Professor Farquar and his side-kick Polecat Annie strolling the grounds throughout the fair to delight you with magic tricks, juggling and games of skill.

So, stop by the Finney County Extension Office and claim your Finney County Fair book soon.  It’s your passport to all the fun of the 2011 Finney County Fair!

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

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Ten things to know about MyPlate

We have had three weeks to learn more about MyPlate, the new nutrition graphic from USDA.  By looking carefully at the website and supporting materials, there is much to learn beyond the basic message of “make a healthy plate.”  Here are ten more things to know about MyPlate:

1. The food groups  stayed the same as MyPyramid with regards to fruit, vegetables, whole grains, protein and dairy. But there are a few changes within these groups.
2. Half of your grains should be whole grains.  In a world full of pizza crust and fast food hamburger buns, whole grains can be hard to find.  Choose whole grain options if you can find them when eating out, and then concentrate on whole grain breads, pasta, rice and cereal at home.
3. Instead of the “meat and beans group”, this food group is now called the “protein group” to encourage more non-meat sources of protein like beans and legumes, peanut butter, eggs, nuts and seeds.  The emphasis is on reasonable portions of lean meat and poultry, seafood twice a week, and more beans for protein and fiber.
4. The dairy group is no longer called the milk group and it emphasizes getting calcium with a minimal amount of added fat and sugar.  Cheese is one of the leading sources of saturated fat in the American diet, so switching to less cheese and more lowfat milk and yogurt is a healthy message.
5. The MyPlate concept works even if you are going to a fast food place. You’ll be surprised at how the calorie outcome would change if  you took fried chicken and  macaroni and cheese and put everything in the right proportion. A fried chicken dinner goes down from 860 calories to 333 calories just because the chicken breast is cut in half, the mac and cheese reduced to 1/2 cup and the other half of the plate was green beans and corn on the cob (or salad and fruit, or you name it.)
6. Many Americans have lost sight of what a standard food portion really is. It is shocking to bring home packaged fast food or processed snacks and put them on a plate. The portions are a lot bigger than you may realize and the food is often very fatty, much fattier than what we would make at home.
7. While you can’t make the perfect plate every time, it helps to remember to make half the plate vegetables for lunch or dinner. And for breakfast go half fruit and choose fruits for snacks and desserts.  Limit fruit juice to one glass a day and concentrate on whole fruit or fruit pieces instead, for texture and fiber.
8. USDA provides a wonderful list of vegetables in 5 different groups and encourages variety. The reminder to “vary your vegetables” is valuable to keep in mind because it is easy to buy the same things all the time.
9. Beans are both a protein and a vegetable- how cool is that!  So stock up on more beans– they can be the protein centerpiece in the main dish or a healthful vegetable side dish, all for a very low price per pound.
10. Dairy might be off to the side but it is a good reminder to drink milk with  meals or include yogurt as a little side dish or dessert.

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

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Saving for retirement and a child’s education at the same time

Saving for your own retirement and a child’s college education at the same time can be a challenge.  You want to retire comfortably when the time comes, but you also want to help your child get a good education.  How do you take steps now to accomplish both goals?  Here are a few pointers from 360 Degrees of Financial Literacy, a website of the American Institute of Certified Public Accountants.

Estimate Your Financial Needs

The first step is to determine what your financial needs are for each goal.  For example, how many years until retirement for you and college for your child(ren)?   What do you expect to receive for retirement from your employer and/or Social Security?  What standard of living do you want in retirement?  What’s the expected cost of your child’s preferred college?  Gather the facts and set goals now.  Periodically meet with your company’s retirement representative and visit college websites to stay on track with your estimates.

Retirement Takes Priority

Although a child’s college education is certainly an important goal, you should probably focus on your own retirement if funds are limited.  With generous company pensions mostly a thing of the past and Social Security in a financial strain, the burden is primarily on you to fund your retirement.  Make it automatic- enroll in your employer’s retirement savings plan and take advantage of matching funds, if offered.  Or, set up your own automatic savings transfers from a checking account to a retirement savings account. If you wait until your child is in college to start saving for retirement, you’ll miss out on years of tax-deferred growth and compounding of your money.  Remember that a child can get help to attend college by taking out loans (or maybe even receiving scholarships), but no one will give you a loan or a scholarship for your retirement years!

Saving for Both Retirement and College

Ideally you’ll want to try to save for both retirement and college at the same time.  Here are some tips to consider:

1. Work longer- The longer you work, the more money you’ll earn and the later you’ll need to dip into your retirement savings.
2. Reduce your standard of living, now or later (or both)- You might be able to adjust your spending habits now in order to save money for later.  Or you may consider a more frugal lifestyle in retirement.
3. Increase your earnings now- Consider increasing your hours at your current job, finding a new job with better pay, taking a second job or having a previously stay-at-home spouse return to the workforce.
4. Expect your child to contribute more to college expenses- Encourage your child to work and save during high school for future education needs.  Help them find and apply for all scholarships which they might be eligible for.  Expect them to work part-time while in college and explore student loans if funds are still short.
5. Send your child to a less-expensive school- A pricey “brand-name” private school may be your child’s dream, but unless they receive a generous scholarship, they may need to lower their expectations.  A state university or a smaller liberal arts college might provide a similar education for a far lower cost.
6. Get creative to reduce education costs- Take dual-credit classes at a local community collge while in high school,  attend a local college and live at home to save on room and board, enroll in an accelerated program to graduate in three years instead of four, take advantage of cooperative training where paid internships alternate with coursework, or defer college for a year or two and work to earn college funds.

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

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