• Precut fruits and vegetables cost more than whole. Cut your own carrots and onions, peel your own garlic and slice your own apples. For the best prices, buy what produce is in season and on sale. If you want fruits and vegetables that are not in season, choose frozen or canned, just make sure there is no sodium or sugar added.
• Make a big meal once and eat leftovers. It is easy to double or triple a recipe then freeze or refrigerate individual portions for later. A slow cooker can also be handy for cooking chili, stews or roast to enjoy at dinner time.
• Make your own pasta, rice or potato dishes rather than purchasing boxed mixes. You can find easy recipes on the package. For example, you can take cooked macaroni with a can of tomatoes, Italian seasoning and parmesan cheese with a side of chicken for a quick family-friendly meal.
• Instead of eating out for lunch, make your own turkey wrap for less than $1 per serving. Spread mustard or hummus on a small whole wheat tortilla; add two slices of turkey, lettuce and sliced tomatoes. Add beans, corn, avocado for extra flavor and nutrition.
• Cut your spending on foods that should be optional because they provide little nutritional value. These include sodas, chips and cookies. Spend grocery money on fruits and vegetables.
• Identify your favorite treats and allow them in moderation. Purchase a bag of chocolate Kisses that can last a long time. One or two can be just as satisfying as a dozen if you take the time to enjoy them.
• Make your own coffee and specialty drinks. Add milk, cinnamon and vanilla extracts.
• Eliminate bottled water and other bottled drinks. Use a refillable bottle to sip water all day, saving both money and calories.
• Avoid paying for extra packaging for ready-to-eat snacks. Buy a large bag of pretzels or nuts then portion them out into small reusable containers for lunches and snacks.

If you are willing to do a little planning and preparation, you can stock your kitchen with nutrient-packed foods that won’t break the bank.

For more information about stretching your food dollar, contact the Wise County Extension office at 940-627-3341.

Tanya Davis is a Wise County Extension agent.

Sometimes it can make you feel like you have a lump in your throat or like you always have to clear your throat. It can also cause a sore throat that you may feel when you first get up in the morning. It can cause you to have trouble swallowing or a dry cough.

Information provided by Mary Kinney Bielamowicz, Texas A&M AgriLife Extension nutrition specialist, provides insight into controlling your heartburn symptoms by choosing a healthy diet and following some of the guidelines below.

Sometimes the foods we eat can contribute to heartburn. For instance, eating fat causes our stomach to produce more acid, increasing the likelihood of heartburn. Also, some foods, like those containing caffeine or peppermint, are known to relax the muscles in our throats, increasing the likelihood for heartburn.

For drinks, choose those that are decaffeinated like herbal teas, water and juice. Avoid alcoholic and carbonated drinks. Decaf coffee should also be limited.

If you want soup, try clear broth soups low in fat. For fruits and their juices, choose low-acid fruits, like apple, grape, cranberry, banana, etc.

For dessert, choose low-fat options like gelatin, popsicles, frozen low-fat yogurt, cookies and cakes. Read the nutrition information on the food label, and select desserts with less than 3 grams of fat per serving. Try to eat less chocolate and desserts with icing, whipped cream or other forms of fat.

For veggies, eat steamed, or stir-fried (with little oil). Try to avoid fried and creamed veggies. For milk and dairy products, stick to skim or 1 percent milk products. When choosing grains, choose those made with low-fat ingredients.

When choosing your proteins, choose low-fat cuts of meat. Chicken with the skin on and meat with visible fat should also be limited. When cooking meat, fish or poultry, try baking, broiling, poaching or roasting. Eat less high fat proteins like sausage, bacon, fried meat and/or chicken, salami, bologna, etc. Remember, fat increases heartburn. Other foods to limit are spicy foods, fatty foods and those with peppermint.

If your symptoms persist and are severe, see a health care professional for treatment and medical advice. For more information, call the Extension office at 940-627-3341.

Tanya Davis is a Wise County Extension agent.

Parents are the most important factor in ensuring that children are securely placed in the child safety seat appropriate for both the child and the vehicle.

Texas A&M AgriLife Extension Service – Wise County, in conjunction with the Texas Department of Transportation, is conducting a free child safety seat checkup event 11:30 a.m. to 2:30 p.m. Tuesday, May 21, at the Decatur Middle School parking lot, 1201 W. Thompson St.

Certified child passenger safety technicians will go over the checkup form with parents and point out what is correct and incorrect with each child safety seat. They will then properly install the child safety seats, take them back out and allow the parents to re-install them. Inspections may take up to 30 minutes each, depending on how many pointers are given to the parents.

Four out of five car seats are used incorrectly. Besides buckling a child in properly, other measures should be taken to help ensure child safety. Put bags of groceries in the trunk of a car or in the very back of a sport utility vehicle or van. In a crash, cans and jars can turn into deadly projectiles.

Also, never place an infant in the front seat of a car, especially with a passenger-side air bag. The safest place for all children 12 and under is the back seat. For families with more than one child, tips on the safest seat positions for all the children will be given.

For more information on this event, call the Extension office at 940-627-3341.

Tanya Davis is a Wise County Extension agent.

Those attending were Dixie Range, Rosa Martinez, Gerry Galloway, Janice Millican, Bobbie Ashley, Marilynn Collins and Linda Hood. There was a speaker, silent auctions and a cultural arts contest.

Carol Clark Montgomery, director of Clark Gardens, shared history and information about the gardens, which is located just outside Mineral Wells.

The purpose of the cultural arts contest is to establish a broader understanding and awareness of arts and to envision individual growth, inspiration and enrichment through participation in varied forms of art.

Wise County winners included Marilynn Collins, who won first place with a Christmas table topper. As a result of her win, Marilynn will represent Wise County at the State Cultural Arts competition in September.

She also received second place with her quilt larger than 50×70 and second in the miscellaneous category with placemats.

Gerry Galloway placed second in the garments and accessories-handmade with her machine embroidery pocket purse, and Janice Millican received third place in Holiday decoration with her patriotic wreath.

The mission of TEEA is to work with Texas AgriLife Extension Service to strengthen and enrich families through educational programs, leadership development and community service. Membership is open to adult Wise County residents regardless of socioeconomic level, race, color, sex, religion, disability or nationality.

You are encouraged to visit the Greenwood Extension Education Club. They meet at 11 a.m. every fourth Friday at the Greenwood Fire Hall.

For more information on the Texas Extension Education Association, call the Extension office at 940-627-3341.

Tanya Davis is a Wise County Extension agent.

Our 2013 teams have really been busy. As a county group, we are more than a third of the way of walking around the world. As of April 11, walkers have logged 9,921 miles.

The top 10 teams and team captains are as follows:

• Greenwood Hoofers 2013, Janice Millican, 1,172 miles;
• Justice Junkies, Sendy Reynolds, 1,133 miles;
• The Youngsters, Amy White, 1,124 miles;
• School of Walk, Ronda Smith, 1,108 miles;
• Crazy Eights, Linda Arrington, 1,011 miles;
• Eager to Exercise, Dixie Range, 773 miles;
• Movin n Groovin, Dana Wood, 675 miles;
• Wise County 4-H, Morgan Barnes, 648 miles;
• Tornados, Belinda Sherman, 636 miles;
• City of Decatur, Jennifer Dorsett, 483 miles;
• Paradise ISD kindergarten, first, second and third grade teachers, 1,170 miles.

The top three individuals so far are Kevin Benton with 399 miles; Gloria Robbins with 299 miles; and Julie Greenfield with 283 miles.

To view all teams and their mileage logs, go to walkacrosstexas.tamu.edu then under quick links, click on “See Your Progress” and proceed through to Wise County 2013 mileage.

Tanya Davis is a Wise County Extension agent.

The health fair is sponsored by United Way and is promoting a healthier Wise County through community awareness and education.

One of the key features will be the family fun run/walk beginning at 10:30 a.m. There is no charge for participation. The fair will also include several free health screenings such as blood pressure checks, carotid artery checks, fitness assessments, nutritional eye testing, hearing tests, blood glucose checks and lower arterial duplex evaluations.

Professionals will also administer scans for peripheral vascular diseases, renal stenosis scans, scans of varicose veins, heart rate evaluations, and hemoglobin A1C tests.

A new feature at this year’s fair is the Comfort Zone. If a screening reveals a health concern, counseling will be available in the Comfort Zone to help you find a physician or medical home.

Several popular activities are returning, including the drunk driving simulator. Texas LifeStar helicopter, and face-painting. Participants will also be able to take part in Plant Pals offered by Wise County 4-H, and the Carter Blood Care unit returns.

The Moncrief Cancer Center mammography mobile unit will be on site to provide fully-funded mammograms, too. Pre-registration is required. Call 1-800-405-7739.

Entry forms for booth space are available on the United Way website at www.wisecountyunitedway.org/healthforum.html. You may also call the Extension office at 940-627-3341 for additional information.

Tanya Davis is a Wise County Extension agent.

The 40-Gallon Challenge calls on both residents and businesses to save millions of gallons of water annually and save money on their monthly water bills. The 40-Gallon Challenge allows Texans to compete against other Americans who are taking the challenge in their states.

At the program’s website, www.40gallonchallenge.org, Texans can pledge to adopt water-saving practices and see how many gallons of water they can expect to save.

The website also shows the most popular practices being pledged, the pledged practices that are saving the most water daily and counties and states that are pledging the most daily savings.

The Wise County Extension office encourages Wise County residents to take a few minutes to see how you stack up. You’ll learn how to save water as you take the pledge.

For example, shortening your daily shower by two minutes will save 8 gallons per day. Repairing a leaky faucet will save 15 gallons per day, and replacing an old toilet with a new, low-flush one will save 8 gallons per day.

To start saving water and take the challenge, go to the website and complete the checklist of water-saving practices. The checklist includes both indoor and outdoor water-saving tips.

Less than 1 percent of the Earth’s water is fresh water available for drinking, bathing, cleaning, cooking, manufacturing and growing agricultural crops.

From a global perspective, demands for fresh water will double every 20 years as the world population continues to grow. Saving water is the right thing to do for us and for future generations.

For more information on the 40-Gallon Challenge and how to participate in your county, call the Extension office at 940-627-3341.

Tanya Davis is a Wise County Extension agent.

Let’s review the benefits of walking when someone has type 2 diabetes.

Research shows sustained, regular exercise, like walking, reduces the risk of several life-threatening diseases, including heart disease, stroke and probably certain cancers. For people with diabetes, it improves the way insulin works and gives you improved blood glucose readings.

It is important to take precautions by checking your blood glucose (sugar) before and after workouts. Foot care is important as well. Check your feet before and after workouts for blisters, breaks in the skin, redness or swelling.

To achieve these health benefits you need to accumulate at least 30 minutes of moderate physical activity most, if not all days of the week. This goal can be accomplished with a single brisk, 30-minute walk, several shorter walks that add up to 30 minutes, or with a short walk combined with other physical pursuits, such as yard work, or energetic housework.

The faster you swing your arms as you walk, the faster you’ll be able to walk, since your arms and legs move in sync. To swing your arms faster, bend your elbows at a 90-degree angle rather than letting your arms hang down at your sides, and don’t let your hands swing higher than chest level. When walking, push off with the balls of your feet, and take quicker strides, not longer ones, since extending your normal stride can cause low-back pain. Your body will automatically choose the right stride length that works best for you. Remember, keep your head up, shoulders back and chest out to maintain a comfortable upright posture.

If you are concerned about pushing yourself too hard during the workout, take notice of what your body is telling you. You’re probably over-exercising if walking feels like drudgery, you have low blood sugar, muscle cramps, leg pain, breathlessness or extreme fatigue. It’s best to walk with someone else, just in case you need extra encouragement or a reminder to check your blood sugar while exercising.

If you would like to get started soon with a walking program, call the Wise County Extension office at 940-627-3341 and ask about Walk Across Texas, a free physical activity program. All you need is a group of eight friends, family members or co-workers who want to keep track of the amount they walk for eight weeks. You can encourage one another to keep going and see if your team can reach your destination first before other groups participating. Walk Across Texas starts March 4 and continues through April 29.

Remember, before starting any exercise program, even walking – check with your doctor.

The source for this article came from Consumer Reports on Health, “How to take a healthy walk” June 2000.

Tanya Davis is a Wise County Extension agent.

Team members report their daily mileage to the team captain, and the team captain reports the individual and team total miles to:walkacrosstexas.tamu.edu or the Extension office by phone, 940-627-3341; fax, 940-627-8070; or email, khbrown@ag.tamu.edu at the end of each week.

Teams are not required to walk or ride together, although they may if they desire. Teams simply pool their mileage each week to work toward “walking across Texas.” Members may walk, jog, ride a bike, skateboard, roller blade, use a treadmill, swim, spin and/or run. A large Texas map showing the progress of teams will be at the Texas AgriLife Extension, Wise County office and at other locations.

So dust off your walking shoes and prepare to join us in this eight-week journey beginning March 4 and continuing through April 29.

Walk Across Texas is sponsored by Texas AgriLife Extension. We are looking for captains and team members. Encourage organizations in which you are involved to participate in this endeavor.

Remember, prevention works! Individuals can save a lot of pain, worry and money by avoiding health problems. I encourage you to join the Walk Across Texas Program today.

Call or come by the Extension office, 206 S. State St., in Decatur or call 940-627-3341 to pick up your Walk Across Texas Team Captain Packet.

Tanya Davis is a Wise County Extension agent.

First, cut back on saturated and/or trans fatty acids, and replace them with unsaturated fatty acids.

Choose 2 to 3 ounce servings of poultry, fish and lean cuts of meat more often. Remove the skin from chicken and trim the fat from meat.

Bake, broil or boil rather than fry.

Drink three servings daily of skim milk or 1 % milk instead of 2% milk or whole milk. Eat cheeses with no more than 2 to 6 grams of fat per ounce(low-fat cottage) instead of processed, natural and hard cheeses (American, brie and cheddar).

Limit the use of butter, cream, salad dressings, margarine, shortening and oil.

Use tub margarines or liquid vegetable oils that are high in unsaturated fatty acids (safflower, corn and olive oil).

Cut down on commercially prepared and processed foods made with saturated fats, such as non-dairy creamers, oils, cakes, cookies, candies, etc. Read labels to choose foods low in both saturated fats and trans fats.

Second, to cut back on dietary cholesterol found only in foods of animal origin, eat less organ meat such as liver, brain and kidneys and eat fewer egg yolks. Try substituting two egg whites for each whole egg in recipes, and eat less shellfish such as oysters.

Next, to increase nonstarchy carbohydrates (starch and fiber), eat more whole grain breads and cereals, pasta, rice, and dried peas and beans, and eat vegetables and whole fruits (rather than juice) more often.

Finally, to lose weight, eat fewer calories (cutting back on fat in your meal plan will really help); and burn extra calories by exercising regularly.

For additional information on changing to a healthful meal plan, call the Texas AgriLife Extension Service, Wise County, at 940-627-3341.

Tanya Davis is a Wise County Extension agent.

Because so many studies are reported in the news – some with conflicting findings – about half of women report being confused about how to reduce their risks for heart disease.

Experts at the National Institutes of Health agree, however, there are five essential things women can do to reduce their risks, even if they know heart disease runs in their family.

1. Do not smoke, and, if you do, quit. Keep trying, even if you have tried many times. Ask your doctor about tobacco cessation medications. Use the counseling offered by the National Cancer Institute at 1-877-44U-QUIT.

2. Aim for a healthy weight.

3. Become more physically active. Aim for 30 minutes on all or almost all days each week. Walking is a great way to be active, whether walking indoors on a treadmill or outside.

4. Eat smart. Choose a diet low in saturated fat, trans fat and cholesterol, and moderate in total fats.

5. Know your blood pressure, total HDL and LDL cholesterol and blood glucose. Ask your doctor to do these tests and to inform you as to whether or not the numbers are within the recommended limits. Ask what you need to do if your numbers are outside the recommended range.

Walking is such an important way to reduce cardiovascular risks for both women and men. Every year, Texas AgriLife Extension in Wise County offers an eight-week program called Walk Across Texas to help people get started and establish the habit of physical activity. This program will be starting in early March. Watch this news article for specific details.

To find out more about Walk Across Texas, go to walkacrosstexas.tamu.edu or call the Extension office at 940-627-3341. Next week’s article includes information on Heart Smart eating.

Tanya Davis is a Wise County Extension agent.

The five-week series targets people with type 2 diabetes. Participants will learn the skills they need to understand and manage their diabetes, reduce their risks for complications and learn how to attain their highest possible level of wellness. This program aims to help people control their diabetes rather than letting the disease control them.

The curriculum/sessions we will cover include:

• What is diabetes?
• Nutrition: First step to diabetes management
• One diabetes diet, no longer the sole option
• Managing your blood glucose
• Nutrition labels
• Diabetes and exercise
• For good measure at home and eating out
• Diabetes medicines
• Preventing and managing complications

These classes are based on the latest research and meet the current national standards of the American Diabetes Association. It is important to be aware that classes are not meant to substitute the care by a physician. Everyone with diabetes should see a doctor regularly.

I encourage you to call the Extension office today so that you can take control of managing your diabetes.

Registration fee is $25, which covers the cost of publications purchased for this program. To sign up, call the Extension office at 940-627-3341 or stop by the office at 206 S. State, Suite A, in Decatur.

Some short-term stress can be positive – causing us to deal constructively with daily problems or meet challenges or deadlines. But, when stress remains long-term – chronically or continuously – it can be damaging both emotionally and physically.

What can be done about stress in our lives?

First, identify what is causing the stress. Consider whether your stressors are:

• major or minor (ie. lost job or lost keys),
• temporary or permanent (ie. giving a speech or a poor marriage relationship),
• relational (ie. uncomfortable living situation or stressful work relationship), or internal (ie. unrealistic expectations or low self-esteem or self criticism).

Once you identify the cause(s), it may be easier to choose strategies to help alleviate the stress. Below are four approaches that may help.

When you need to deal with stress on the spot, try these strategies:

• Count to 10 before you speak.
• Take three to five slow, deep breaths.
• Go for a walk.
• Say “I’m sorry” if you make a mistake.
• Begin the day by breaking bigger problems down into smaller ones.

The healthier you are, the better able you are to manage stress. Try to get 30 minutes of exercise most days of the week. Exercise not only helps you get in shape, but it also helps you relieve pent up tension, sleep better and burn up some of the chemicals that are released with the bodily response to stress. It is also important to get enough sleep (about eight hours each night).

Eat a healthy diet that includes lots of fruits, vegetables and whole grains. Choose lean meats, and eat less refined sugar, processed foods and saturated fats.

Have a healthy attitude. Most people who are resilient to stress do two important things. They focus on immediate issues, what needs to be done right now, and they have an optimistic explanatory style, assuming their troubles are temporary. “I’m tired today,” rather than the more permanent, “I’m washed up.” They’re more specific, rather than universal. “I have a bad habit” vs. “I’m a bad person.”

Find enjoyment in life. Doing things you enjoy is a natural way to fight stress. Try to find one thing to do each day that you enjoy – even if it’s just for 15 minutes.

Left alone, stress can be bad for both your physical and mental health. The time and energy you spend managing your stress will pay off in the long run.

For more information, call Texas AgriLife Extension Service in Wise County at 940-627-3341.

Tanya Davis is a Wise County Extension Agent.

For the most part, all one has to do is place the ingredients in the slow cooker, plug it in and turn it on. However, if important food safety is ignored, food prepared in a slow cooker could cause illness.

The Food Safety and Inspection Service offers the following tips for safe slow cooking:

• Always start with clean hands, cooker, utensils and work area.
• Refrigerate perishable foods until preparation time. You can chop meat and vegetables in advance, but they must be stored separately in covered containers in the refrigerator.
• Use only thawed meat or poultry.
• Do not place large pieces of meat. Otherwise, the food will cook so slowly that it could stay in the danger zone too long (for bacterial growth).
• Fill the cooker between 1/2 and 2/3 full. Root vegetables such as carrots and potatoes cook slower than meat or poultry so place them on the bottom, add the meat and then cover with liquid.
• Don’t peek! Every time the lid is removed, it can take 20 minutes to regain the lost heat.
• If you are not home during the entire slow-cooking process and the power goes out, throw out the food, even if it looks done!

The following is a quick, easy and healthier version of cheesy chicken spaghetti.

CROCKPOT CHEESY CHICKEN SPAGHETTI

• 16 oz. dry spaghetti, cooked
• 1 lb. Velveeta Light Cheese
• 12.5 oz. can chicken breast, drained and flaked
• 1 (98% fat free) can cream of mushroom soup
• 1 (98% fat free) can cream of chicken soup
• 10 oz. can diced tomatoes and green chilies (Rotel)
• 4 oz. can mushroom stems and pieces, drained
• 1/2 cup water
• 1 small onion, diced
• 1 medium green pepper, diced
• Salt and pepper to taste

Spray slow cooker with non-stick cooking spray. Combine all ingredients in slow cooker and stir to mix well. Cook on low for 2 to 3 hours. Stir again just before serving.

Serves 12 (one cup each).

For information on slow cooking, call 940-627-3341.

Tanya Davis is a Wise County Extension agent.

The series will kick off Tuesday, Jan. 8, at the Extension office, 206 S. State St., in Decatur. Classes will be held noon to 1 p.m. for 12 consecutive Tuesdays. Step Up & Scale Down is a great program to do with a friend or family member.

The program consists of weekly lessons to help participants toward a healthier weight. The 12 sessions include: Scale Down by Setting Goals, Step Up to a Healthy Plate, Scale Down by Label Reading, Step Up to Breakfast and Menu Planning, Scale Down with Moves to Lose, Step Up Your Hydration, Scale Down by Finding your Motivational Mojo, Step Up to Healthy Snacking, Scale Down with a Colorful Plate, Step Up to Successful Socializing, Scale Down by Knowing Your Numbers, and Step Up and Celebrate.

The program is based on USDA 2010 Guidelines. Cost for the program is $25, which includes all materials. Pre-register by calling (940) 627-3341.

Tanya Davis is a County Extension Agent, Family and Consumer Sciences.

Pecans are perishable because of their high oil content, and they must be stored properly to maintain good quality. Unshelled pecans can be stored at home in a cool, dry place. Shelled pecans should be either refrigerated or frozen. Pecan nuts must be stored away from air and light. Pecans will also readily absorb odors from almost any material, including other fruits and vegetables.

The best storage conditions can be obtained using vacuum-sealed bags or jars. In the absence of a vacuum sealer, zipper bags or airtight containers will work. For flexible packaging, be sure and press out all of the air possible before storage. Place sealed bags or vacuum packages in the refrigerator or freezer.

The length of time you can store pecans depends on storage temperature. Room temperature storage causes nut oils to become rancid quicker. They can maintain quality up to a few months at room temperature, with a shorter time in a warmer environment. Rancid nuts are not unsafe, but they have a bitter, oily taste that most people find unpleasant. Rancidity cannot be reversed.

Pecans retain quality for a year or more at refrigerator temperature (40 degrees F). Extension sources vary on recommendation of freezer storage time with the range being two to five years. To retain optimal flavor in pecans for as long as possible, they should be kept frozen at 0 degrees F or below. Unshelled pecans can be kept in the freezer for four to five years.

When using pecans in your favorite recipes, try toasting them to enhance the nutty flavor. Simply spread them on a baking sheet in an oven and heat for 15 to 20 minutes at 350 degrees F. The time varies depending on the size of the pecan half or piece.

This information came from the Georgia Pecan Commission and Texas Pecan Growers Association.

Tanya Davis is a County Extension Agent, Family and Consumer Sciences.

I encourage you to go ahead and commit to that New Year’s resolution of a healthy lifestyle, by contacting the Wise County Texas A&M AgriLife Extension Service. Just after the New Year, we are launching Step Up & Scale Down, a new 12-week weight management program to help Wise County residents in their efforts.

The series will kick off Tuesday, Jan. 8, at the Wise County Extension office. Classes will be held noon to 1 p.m. for 12 consecutive Tuesdays. “Step Up & Scale Down” is a great program to do with a friend or family member. It is always easier to reach your goals when you have additional support.

The program will consist of weekly lessons to help participants move toward a healthier weight and will include a weekly weight check-in, weekly challenge to “stay the course,” Dinner Tonight! healthy recipes and tips, exercise resources, and a weight-loss planner.

The “Step Up & Scale Down” program is based on the USDA 2010 Guidelines, which is intended to help Americans choose a healthful eating plan. Step Up & Scale Down is a researched based program that has proven success in weight management and building healthy lifestyle habits.

Cost for the 12-week program is $25, which includes all course materials. Pre-registration is available until Jan. 4 by contacting the Extension office at (940) 627-3341 or ttdavis@ag.tamu.edu.

Educational programs of Texas AgriLife Extension Service are open to all people without regard to race, color, sex, disability, religion, age or national origin.

Tanya Davis is a County Extension Agent, Family and Consumer Sciences.

Fortunately, weight gain isn’t inevitable. In fact, most studies suggest an average weight gain over the holidays of about 1 pound. This is good news because most people assume it is five or 10 times that number.

Perhaps the first thing to acknowledge is that this won’t be easy. With that in mind, here are a few tips from the experts:

Try a “mindful eating” approach. A recent Ohio State University study showed that this technique can help people with diabetes to significantly reduce their weight and blood sugar.

Take a few minutes before eating to assess how hungry you are, and then make a conscious choice about how much you eat. When you’re full, you stop eating.

Help yourself with portion control by using smaller plates, especially at a buffet. Fill it up with vegetables or lean protein, if possible, before you add other dishes. When eating out, ask for a take-home box to be delivered with your food, and put half of your meal in it before you take a bite.

Watch the alcohol. A recent study showed that American adults get an average of 5 percent of their calories from alcohol alone, amounting to about 100 calories a day. Set yourself a limit in advance.

Find ways to increase physical activity to account for extra calories. Stretch your 30-minute workout to 45 minutes. And make it a point to always park far from the entry to work or the store, just to work those extra steps in.

For information on controlling holiday weight gain, call the Extension office at (940) 627-3341.

Turkey makes a great first meal, plus delicious leftovers that are easy to combine into a variety of scrumptious future meals. Try turkey year round and think “planned-overs” rather than “leftovers.”

Follow these food safety guidelines for handling your turkey leftovers safely:

• Debone turkey and refrigerate all leftovers in shallow containers within two hours of cooking.
• Use leftover turkey within three to four days and stuffing and gravy within one to two days, or freeze these foods.*
• When reheating turkey, reheat thoroughly to a temperature of 165 degrees Fahrenheit until hot and steaming throughout. Alice Henneman, Extension Educator with Nebraska Extension, shared the following recipes.

Happy Thanksgiving, everyone!

TURKEY AND CRANBERRY SALAD

(4 servings)

• 1 1/2 cups turkey, cooked and diced
• 1/4 cup vinaigrette dressing
• 1 cup dried cranberries or cherries
• 2 tablespoons sliced almonds
• Lettuce leaves

1. Toss chicken, cranberries and almonds with dressing.

2. Serve on a lettuce leaf or mound of chopped lettuce.

TURKEY VEGETABLE SOUP

(2 servings)

• 1 cup chopped, cooked turkey
• dash of pepper
• 1/4 chopped onion
• 1/4 cup chopped celery
• 2 thinly chopped carrots
• 1/4 teaspoon thyme
• 2 cups low sodium chicken broth
• 1 cup cooked pasta (such as bowtie, shells, macaroni, etc.) OR 1 cup cooked rice

1. Add all ingredients, except pasta or rice to pan. Bring to a boil, reduce heat to a simmer and cook covered until vegetables are tender crisp, about 10 to 15 minutes.

2. Add cooked pasta or cooked rice and cook a few more minutes until pasta or rice is heated.

For those who want to learn more about how to enjoy special-occasion meals while keeping blood glucose levels in check, join me for a presentation, “Diabetic Nutrition During the Holidays,” at the Nov. 16 meeting of Aging Wisely. The hour-long seminar will be 2 p.m. at Weatherford College Wise County, 5180 U.S. 380 between Decatur and Bridgeport.

The Aging Wisely monthly series is offered to Wise County citizens courtesy of Weatherford College, AHEC and First Texas Home Health. They have teamed up to create an educational series to empower not only the aging population, but also those who love and care for our aging community members. The topics include nutrition, safety in the home, long-term care insurance, mental health and more.

The following recipe will make a great contribution to any holiday meal and will fit into the meal plan of a person with diabetes.

HEALTHY HOLIDAYS LAYERED SALAD

• 1 bag salad greens
• 1 16 oz. bag of frozen green peas
• 2 large tomatoes
• 1/2 cup red onion (chopped)
• 1 bunch of broccoli (coarsely chopped into salad-size pieces)
• 2 cups grated cheese
• 1 small can of sliced black olives

Dressing:

• 3 /4 cup light mayonnaise
• 1/2 cup low fat sour cream
• 1 tsp. lemon juice
• 2 packets artificial sweetener

Mix all the ingredients for the dressing. Chill while assembling the salad. Thaw the green peas under hot water in a colander. To assemble the salad, arrange the greens in an oblong dish. Layer the peas evenly over the salad. Spread the salad dressing over the peas like icing on a cake. Sprinkle the grated cheese evenly over the salad dressing. Top this with the onion, broccoli, tomatoes and olives. Cover tightly with plastic wrap until serving. Makes 10 servings.

Nutrients per serving: calories, 197; sodium, 275 mg; carbohydrates, 20 grams; protein, 9 grams; fat, 10 grams

For more information on cooking with diabetes or the Aging Wisely program, call the Texas A&M AgriLife Extension Service at (940) 627-3341.