Check out our new U of I Extension website at: http://web.extension.uiuc.edu/crawford/

You will be able to see all our information about upcoming events and the things happening at fair! There is lots of information at your finger tips.

U of I Extension will be offering a telenet on "Who Gets the Money?" on Wednesday, November 9th in the Extension Office from 10-11:30 a.m. Everyone is invited to attend and it is FREE! It is about putting money into IRAs, Roth IRAs and other tax-deferred retirement savings plans. Understanding the rules regarding taking the money out. How are distributions taxed? How much do I take out each year? What happens to the money when you're gone? These are some of the questions answered. Please come out for this very informative lesson! We might all go to lunch together afterwards!

Thursday, December 1st, catch the holiday spirit at the "Easy Does It for the Holidays" program from 7-9 p.m. at Lincoln Trail College in the Zwermann Auditorium. Learn to de-stress the holidays and enjoy your family, friends and activities more. The evening includes decorating, entertaining, gift giving, taste testing, and a recipe booklet. The $5 donation collected at the door will be given to a local charity! The public is invited.

Pea and Crab Salad – Janet Hill

2½ c. uncooked medium pasta shells

2½ c. fresh baby spinach

1 pkg. (10 oz.) frozen peas, thawed

1½ c. imitation crabmeat

¼ c. crumbled feta cheese

½ c. Italian salad dressing

Cook pasta according to directions. Meanwhile, in a large bowl, combine spinach, peas and crab. Drain pasta and rinsed in cold water. Stir into spinach mixture. Sprinkle with feta cheese. Drizzle with dressing and toss to coat.

CHOCOLATE TRUFFLES – Martie Attaway

1 can Eagle Brand milk

1 pkg. semi-sweet chocolate chips

Mix together and melt in the microwave. Let cool. 1 c. pecans, toasted and chopped. Mix pecans with chocolate and spoon onto wax paper. You can dust with cocoa powder.

PORK: A KEY ROLE IN BALANCED DIETS

The newly released Dietary Guidelines for Americans emphasize the importance of finding a balance between food and physical activity. The Guidelines recommend getting the most nutrition out of your calories by making smart choices from every food group. Choose nutrient-packed foods with an emphasis on fruits, vegetables, whole grains, lowfat dairy products and lean protein sources. The Guidelines advocate lean sources of protein, such as pork, which is a good source of B-vitamins and other important nutrients. Most Americans don't realize that many pork cuts are as lean as chicken – and a great source of high-quality protein. Protein provides a feeling of fullness at meals, which can help make you feel satisfied without overindulging at the dinner table. When shopping, make sure to look for lean sources of meat with the word "loin" in the name, such as pork tenderloin or loin chop.

The new MyPyramid system builds on the positive recognition of the familiar Food Guide Pyramid, with more specific advice on how to implement the 2005 Dietary Guidelines for Americans. You can see for yourself at: http://www.mypyramid.gov/
The added emphasis on exercise and nutrient-dense choices within each food group, as well as nutrition advice tailored to personal calorie needs, are positive steps towards educating Americans on how to implement a healthful eating plan. The MyPyramid symbol represents the recommended proportion of foods from each food group and focuses on the importance of making smart food choices in every food group, every day. Physical activity is a new element in the symbol. Lean pork is recognized as a nutritious choice in the Meat & Beans Group. In fact, the MyPyramid information identifies lean cuts of pork, such as chops and ham.

Nutrient	% Daily Value (DV)*	Why It's Good For You
Iron	7%	Getting enough iron is a problem for some women, especially women of child-bearing age. Heme iron (found in meat) is absorbed more readily than nonheme iron (found in plant-based foods). Thus, anyone who avoids meat without the help of their health professional may increase their risk of iron-deficiency anemia.
Magnesium	6%	Important for the normal function of many enzymes (catalysts for the body's chemical reactors), glucose and muscle action.
Phosphorous	22%	Strengthens bones and generates energy in cells.
Potassium	11%	This mineral, also known as an electrolyte, plays a major role in water balance and helps maintain normal blood pressure.
Zinc	15%	A component of more than 70 enzymes, zinc is a key player in energy metabolism and the immune system.
Thiamin	53%	Without this key vitamin, metabolism of carbohydrate, protein and fat would be significantly compromised. Animal protein is one of the best sources of this nutrient, and among the choices, pork is tops.
Riboflavin	19%	Next to milk, there are few foods that have as much riboflavin per serving as pork. Riboflavin has an important role in the release of energy from foods.
Niacin	20%	Important for the normal function of many enzymes in the body and involved in the metabolism of sugars and fatty acids.
Vitamin B12	33%	Helps build red blood cells and metabolize carbohydrates and fats.
Vitamin B6 (Pyridoxine)	18%	Important for the normal function of enzymes and co-enzymes, which are needed to metabolize protein, carbohydrates and fats. Plus, it plays a critical role in the regulation of glycogen (stored carbohydrates) metabolism.