Jane Inyart, from Lawrence County Extension, will be presenting a program on the "History of Sears Homes" at the Robinson Community Center, on Thursday, March 1st, from 7–9 p.m. Refreshments will be provided by Crawford County HEA and everyone is invited to attend, so bring a friend!

The Senior Expo has been moved to SPRING! It will be Friday, March 30th, at the Robinson Community Center from 10 a.m. to 1 p.m. So, please put this date on your calendar. It will be very informative & fun.

LTC has invited us to go along on their bus trip to the Cincinnati Flower Show on Saturday, April 21st. The cost is $75 and includes transportation, breakfast and the show. For information and to reserve your spot, please call LTC Admissions at 618/544-8657, ext. 1100. The deadline is March 20th to sign-up.

March is a great month to think green for several reasons. Probably the first thing that comes to mind is St. Patrick's Day. Second, spring is just around the corner and green is definitely the color of spring. Third, March in traditionally National Nutrition month and many green foods will get you off to a good start improving your nutrition. Many healthy green foods are vegetables.

By now you know MyPyramid recommends 2 to 2-1/2 cups of vegetables everyday. But did you know it also breaks that down to recommendations for specific groups of vegetables? Dark green vegetables are a sub-group of the vegetable group and MyPyramid recommends 3 cups of dark green vegetables a week. There are many green vegetables. See how many you can list. Vegetables are important in the diet because they can be a good source of vitamin A and C and fiber. Darker colored vegetables usually have more nutrients. For example: ½ cup of regular head lettuce has 0 grams of fiber and 2 percent of the vitamin A and C we need for a day, but ½ cup of chopped broccoli has 1 gram of fiber, 140% of the vitamin A and 70% of the vitamin C needed daily.

Preparing Vegetables - Vegetables are versatile. Many can be eaten raw or cooked. When cooking, to retain flavor and nutrients use a small amount of water and cook just until tender. Vegetables can be cooked in the microwave, on top of the range or in the conventional oven. Vegetables can also be included in dishes such as soups, stews and casseroles. Here are some ideas to get you started on including green vegetables everyday:

• Make a batch of split pea soup, freeze leftovers in individual servings.

• Make an all green salad using your choice of lettuce, cucumber, green pepper, green onion, avocado, cooked green beans.

• Find new ways to serve a favorite green vegetable – add chopped broccoli to pasta or apple salad.

• Toss steamed green beans with toasted sliced almonds and a little vegetable oil.

Watch for those green, early spring vegetables – asparagus, spinach, and peas and include them in your meals.

- Barbara Farner, Extension Educator

Dietary fiber has become a household word. Most food labels in the supermarket now list it as part of the carbohydrate content of a food. Even though fiber is not considered a nutrient, it is necessary for good health. Health professionals agree that most American's don't get enough in their diet. The following information discusses some of the commonly asked questions about dietary fiber.
Fiber: What is it? Fiber is found in plant foods like fruits, vegetables, grains, nuts, seeds, and legumes. It gives plant foods their structure while they are growing and gives them crunch or texture when they are eaten. The human body cannot digest fiber easily. This is why fiber is sometimes called "roughage".

Fiber can be divided into basic categories according to physical characteristics and effects on the body. These two categories are soluble fiber, which dissolves in water, and insoluble fiber, which doesn't. Most fiber containing foods feature both, but one or the other type often predominates in specific parts of a food and determines the characteristic texture of that portion of the food. Insoluble fibers produce the tough, chewy feel of wheat kernels, popcorn, apple skin or nuts. Insoluble fibers include the substances cellulose, lignin and hemicellulose. Although these don't dissolve, insoluble fibers do hold on to water. By adding bulk and softness to stools, they help promote regularity and help prevent constipation. Foods, which contain insoluble fibers, are wheat bran, whole grain products (breads, cereals, rice, pasta), nuts, seeds and some vegetables.

Soft, liquid foods can have fiber too. Instead of giving a course texture to food, soluble fibers such as gums and pectin dissolve to become gummy in water. When eaten, these fiber sources increase the rate at which food passes through the digestive system. Some researchers believe this action helps to regulate cholesterol and glucose levels in the blood by affecting absorption rates. Good sources of soluble fiber include oats, barley, legumes (dried beans and peas) and some vegetables and fruits.

Fiber: How Much is Enough? Most American diets come up short on dietary fiber. Average fiber intakes are about 13 grams per day for women and 19 grams per day for men. Various U.S. health agencies have developed recommendations for dietary intake for healthy adults ranging from 20-35 grams per day. Increasing dietary fiber in the diet may be good, but it does not mean an excess is even better. There may be drawbacks to eating too much dietary fiber. Eating 50 or more grams of dietary fiber a day may decrease the amount of minerals the body absorbs, especially zinc, iron, magnesium and calcium. Too much fiber can increase the speed food moves through the digestive tract, allowing too little time for some vitamins and minerals to be absorbed. An abrupt increase in fiber may cause an increase in gas, diarrhea, and abdominal pain. Increase fiber intake slowly, and drink plenty of fluids (8 glasses of liquids per day) to allow the gastrointestinal tract to adjust.

Fiber Supplements vs. Food? The benefits of good nutrition are derived from eating foods high in fiber rather than adding pills or powders to a poor diet. A diet rich in high-fiber foods is also lower in fat and higher in vitamins and minerals than a low-fiber diet. Always check with your physician before self-prescribing any type of dietary supplement.

How Can Fiber Be Added?
Increasing the amount of fiber in the diet can easily be accomplished by making a few simple changes in menu selection and meal preparation.

• Choose whole grains every day. Like whole grain bread, buns, muffins, bagels, crackers or brown rice. Choose foods where the first ingredient listed on the food label is "whole grain" or whole wheat".
• Eat a variety of foods. The greater the variety of foods chosen, the better the mix of insoluble and soluble fibers.
• Pick high fiber snacks. Fresh fruit, raw vegetables, nuts, and popcorn make good snacks.
• Remember breakfast. Choose whole grains like oatmeal, whole grain or bran cereals, whole grain or bran muffins, waffles or pancakes. Top with fruit for a little more fiber.
• Substitute higher fiber ingredients in recipes. Replace one half of the flour with whole grain flour in homemade breads and add 1-2 tablespoons bran to mixed dishes like casseroles or meatloaf.
• Eat legumes like dried beans, lentils or peas several times a week. These are an excellent source of both soluble and insoluble fiber.
• When consuming fruits and vegetables leave the skin on. The skin on many fruits and vegetables provides one third to one half of the fiber.
• Choose whole fruit more often than fruit juice. Fiber found mainly in the peel and pulp is removed to produce juice. When selecting juices try fruit nectars, fruit juice with added pulp, or pureed whole fruits such as strawberries, raspberries, kiwi, peaches or plums.
• Check food labels for fiber facts. Nutrition Facts panels on foods list the amount of fiber per serving for most foods. Look for words such as "high fiber" or "more fiber" on labels.

Adding fiber to your diet may be easier than you think. Here is a tip to get you started: Substitute high-fiber foods (whole grain bread, brown rice, fruits & vegetables) for low-fiber foods (white bread, white rice, candy & chips).

GRAMS OF FIBER

Fruits

Apples – 1 medium 3.7

Banana – 1 medium 2.8

Blackberries – 1 cup 7.6

Blueberries – 1 cup 3.9

Cantaloupe – 1 cup 1.3

Grapefruit – 1 medium 3.3

Prunes, dried – 1 cup 12.1

Strawberries – 1 cup 3.5

Figs, dried – 2 medium 4

Peach – 1 medium 2

Grain Products and Other

Wonder light wheat or 9 grain 3

Pita, whole wheat – 1 slice 5

Tortilla, whole wheat – 1 piece 3

General Mills fiber one 1/2 cup 14

Kellogg's bran buds 1/3 cup 11

Post raisin bran 1 cup 8

Kellogg's all bran 1/2 cup 10

Quaker oat bran 1 cup cooked 6

Quaker Oats 1 cup cooked 4

Kashi 1 cup 8-10

Almonds, dry roasted, 1/2 cup 8.1

Peanuts, dry roasted, 1/2 cup 6.6

Broccoli 1/2 cup cooked 2

Carrots 1/2 cup cooked 3

Green peas 1/2 cup cooked 4

Potato, baked with skin 4

- Bev Combs, Nutrition Educator

OVEN OATMEAL

2 cups uncooked oatmeal (use old-fashioned or quick cooking oats)

1 teaspoon baking powder

1-1/2 cups skim milk

1/2 cup packed brown sugar

1/2 cup applesauce

1/3 cup dried fruit (raisins, cranberries, cherries, etc.)

2 tablespoons oil or melted butter

1 egg

1/4 cup chopped nuts

Preheat oven to 375°F. In a mixing bowl combine oatmeal, brown sugar, dried fruit, nuts, and baking powder. In a separate bowl or cup, combine the liquid ingredients - milk, applesauce, oil, and egg. Add liquid ingredients to dry; mix thoroughly. Pour mixture into a prepared 8-inch square baking pan. Bake for 20 minutes or until golden brown and set. Serve warm or cold. Makes 8 servings. Nutritional Information per serving: 240 calories, 8 grams fat, 1 gram saturated fat, 32 mg. cholesterol, 37 grams carbohydrate, 3 grams fiber, 95 mg. sodium.

HEARTY CHICKEN BEAN STEW

2 teaspoons oil

1-1/2 cups cubed potatoes

1 cup chopped onions

1 can (14-½ oz) fat-free chicken broth

1 can (16 oz) corn or 2 cups frozen corn

1 can (15 oz) white beans (or garbanzo, navy, great northern, black-eyed peas)

2 cans diced or stewed tomatoes

2 cups cooked chicken or 3-(5 oz) cans white-meat chicken

2 tablespoons real bacon bits (not imitation)

1 teaspoon sugar

1 teaspoon Worcestershire sauce

1/2 teaspoon black pepper

1 teaspoon dried basil
1 teaspoon oregano

Heat the oil in a 4-quart Dutch oven or soup pot. Add the potatoes and onions. Cook for 5 minutes, stirring occasionally until lightly cooked. Add the chicken broth, and corn; simmer for 10 minutes. Drain and rinse the canned beans; add to the pot. Add tomatoes and chicken, including the broth from the canned chicken. Stir in the bacon bits and the seasonings. Bring to a boil, stirring occasionally. Simmer for 10-15 minutes. Makes 8 (1 cup) servings. Nutritional Information per serving: 375 calories, 6 grams fat, 1 gram saturated fat, 42 mg. Choles-terol, 52 grams carbohydrate, 7 grams fiber, 1460 mg. sodium.

REFRIED-BEAN BURRITOS

15-oz red kidney beans, rinsed and drained

1/2 t. chili powder

1 c. shredded lettuce

1/2 t. cumin

1 c. chopped tomatoes

1/2 t. oregano

1/2 c. minced onion

4 large flour tortillas

1/4 c. salsa

In food processor, combine the beans, chili powder, cumin, and oregano; process until coarsely purees. Transfer to saucepan; place over medium heat and cook, stirring frequently, for 2-3 minutes or until heated through and bubbly. Heat a no-stick skillet over medium heat. Warm 1 tortilla at a time, for 30 seconds per side. Divide bean mixture among tortillas. Top with lettuce, tomatoes, onions, and salsa. Fold in the sides of each tortilla and roll up to enclose the filling. Makes 4 servings. Nutritional Information per serving: 283 calories, 8 grams fat, 1 gram saturated fat, 1 mg. cholesterol, 50 grams carbohydrate, 10 grams fiber, 256 mg. sodium.

SPANISH RICE

1 onion, chopped

3 fresh tomatoes, chopped (or 2 ½ cups canned tomatoes)

1 tablespoon oil

2 cups water

1 teaspoon salt

1 cup brown rice

1/2 teaspoon ground oregano

2 stalks celery, diced

1/2 teaspoon dried basil

1 green pepper, diced

1/2 cup grated cheddar cheese

Sauté onion lightly in oil. Add water and brown rice; bring to a boil. Cover and simmer for 20 minutes. Add celery, pepper, tomatoes, and seasonings. Simmer another 20-25 minutes until rice is well cooked. Sprinkle with cheese. Makes 4 servings. Nutritional Information per serving: 316 calories, 10 grams fat, 3 grams saturated fat, 15 mg. cholesterol, 49 grams carbohydrate, 5 grams fiber, 708 mg. sodium.

MEXICAN STUFFED POTATOES

2 large baking potatoes

2 tablespoons minced red onion

1 cup canned black beans, rinsed/drained

1/2 teaspoon cumin

1/2 cup drained Mexican-style canned corn

1/4 cup shredded low-fat cheddar cheese

1/4 cup chopped tomatoes

1/4 cup chopped fresh cilantro

Bake potatoes in oven or microwave (or you can use leftover baked potatoes). Mix together beans, corn, tomatoes, cilantro, onion, and cumin. Cover and refrigerate for at least 1 hour. Split the baked potatoes in half lengthwise. Top with tomato mixture; sprinkle with cheese. Bake for 5 minutes or microwave for 1 minute to melt the cheese.Makes 4 servings. Nutritional Information per serving: 202 calories, 3 grams fat, 2 grams saturated fat, 6 mg. cholesterol, 35 grams carbohydrate, 6 grams fiber, 360 mg. sodium.

PINTO BEAN JAMBALAYA

1 tablespoon oil

1 cup bulgur

1 cup chopped onion

½ teaspoon thyme

½ cup chopped green pepper

¼ teaspoon ground red pepper

½ cup chopped celery

½ cup vegetable stock, divided

1 garlic cloves, minced

1 can corn, drained

1 cup tomato sauce

1 can pinto beans, rinsed and drained

Cook onion, green pepper, celery, and garlic in oil, stirring frequently, for 4-5 minutes, or until just tender. Stir in tomato sauce, bulgur, thyme, red pepper, and ¼ cup of stock; bring to a boil. Reduce heat to low; cover and simmer 10 minutes. Stir in beans, corn, and remaining ¼ cup stock. Cover and simmer 5-10 minutes longer, or until the bulgur is cooked. Makes 8 servings. Nutritional Information per serving: 195 calories, 2.5 grams fat, 0 grams saturated fat, 0 mg. cholesterol, 37 grams carbohydrate, 8.5 grams fiber, 522 mg. sodium.

- Bev Combs, Nutrition Educator