February 2018

Dining with Diabetes

Tuesdays, February 20, 27, March 6 & 13 @ 5:30-7:30pm

Fee: $25 (for all 4 sessions)

Do you have diabetes and want to make the best choices for your health? Nutrition and physical activity are keys to managing your pre/type 2 diabetes, but where do you start? This 4-week class will help you learn the skills needed to promote good health. We will show you how to plan healthy and delicious meals and snacks and offer ideas for being more active. All classes will include nutrition education, cooking demonstrations and dinner.

March 2018

15 Meals That Will Make You Feel Like an Adult Thursday, March 15 @ 6-8 pm

Fee: $20

Are you a grown up but still eating

like a three year old? It’s time to

break out of the boxed-meal routine

and elevate your menu. We’ll

review the basic tools and latest

gadgets every kitchen should

supply, will touch base on the

hottest resources for budding cooks

for easy recipe retrieval and

storage, and will demonstrate the

essential techniques needed for

prepping recipes worthy of mature

taste buds.

To register, call: 913-715-7000 or visit: www.johnson.k-state.edu

Upcoming Classes

Healthy Tips! - February 2018

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Diabetes Diet, Eating & Physical Activity

Nutrition and physical activity are important parts of any healthy lifestyle, but especially when you have diabetes. Along with other benefits, following a healthy meal plan and being active can help you keep your blood glucose level, also called blood sugar, in your target range. To manage your blood glucose, you need to balance what you eat and drink with physical activity and diabetes medicine, if you take any. What you choose to eat, how much you eat, and when you eat are all important in keeping your blood glucose level in the proper range.

Becoming more active and making changes in what you eat can seem challenging at first. You may find it easier to start with small changes and get help from family, friends, and your health care team.

Eating well and being physically active can help you:

keep glucose level, blood pressure and cholesterol in target ranges lose weight or stay at a healthy weight prevent or delay diabetes problems feel good and have more energy

What foods can I eat if I have diabetes?

You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. The key to eating with diabetes is to eat a variety of healthy foods from all food groups:

Vegetables (nonstarchy): broccoli, car rots, greens, peppers, tomatoes (starchy): potatoes, corn, green peas

Fruits: oranges, melon, berr ies, apples, bananas, grapes Grains: at least half of your grains for the day should be whole

grains such as wheat, rice, oats, cornmeal, barley, quinoa Protein: lean meat, chicken or turkey without the skin, fish, eggs,

nut, peanuts, dried beans and certain peas (chickpeas, split peas), meat substitutes (tofu)

Dairy (nonfat or low fat): milk or lactose-free milk if you have lactose intolerance, yogurt, cheese

Eat foods with heart-healthy fats, which mainly come from oils that are liquid at room temperature (canola and olive oil), nuts and seeds, heart-healthy fish (salmon, tuna, mackerel), and avocados. Also, use oils when cooking instead of butter, shortening, lard or stick margarine.

Registration is now open for Dining with Diabetes at the Extension Office (see sidebar). Next session begins February 20 and lasts for 4 weeks from 5:30-7:30pm. Click here to sign up.

Learn more about the food groups at the U.S. Department of Agriculture’s (USDA) www.ChooseMyPlate.gov. Source: www.niddk.nih.gov

What’s Happening with the Master Foodies!

EMFVs Sparkle at Hearty Soups and Stews

Just about everyone agreed that the many EMFV demos for Hearty Soups and Stews for Chilly Nights

on Dec. 12 took a popular class and made it even more outstanding.

In fact, as part of a new emphasis on practice classes, a couple of presenters

made a point of calling coordinator Sandy Corwin to rehearse their talking

points.

The extra care and attention came through. Wearing microphones, presenters

were clear and engaging. The 32 participants followed their chats through a

PowerPoint on a screen and in their booklets.

Fitting the holiday season theme, class members came to tables that were

decorated in red and white and adorned with poinsettias.

They tasted eight soups. Before the class started, they sampled four: Chicken

Tortilla, Great Lakes Salmon Chowder, Yum Yum Lentil and Baked Potato.

At halftime, they sampled four more: Italian Wedding, Winter Minestrone,

Oven Beef Stew and Mexican Pork Stew.

Sandy kicked off the class by talking about the benefits of soups –

for example, they make you feel full and they are affordable – and

their types, such as clear (broths and stocks), bisques (which use

cream) and chowders (which use chunky ingredients).

Six other presenters followed: Denise McKenny, Gerry Buehler,

David Stallings, Linda Zindler, Cathy Hoffman and Sharon Justice.

Denise talked about making the Chicken Tortilla Soup in an electric

pressure cooker using either dark or white chicken. Gerry

recommended making your own broth because it’s higher in quality

and lower in sodium and will save you money.

David talked about mirepoix, a combination of onions, carrots and celery which adds flavor to stocks

and soups. “Building the flavor is your job,” he said. Linda talked about Vegetarian and Vegan soups

such as Yum Yum Lentil and Winter Minestrone and how to vegan-ize soups with substitutions for a

non-meat meal.

Cathy told her story of serving Italian Wedding Soup

every Christmas Eve as part of a family tradition and

Sharon discussed how to control sodium in making

dishes such as Oven Beef Stew.

In addition to the presenters, other EMFVs assisting at

the class were Barbara Bein, Lin Coad, Patti Graham,

Rhonda Johnston, Sharon Lund, Diane Maddox,

Stephanie Metcalf, Carolyn Mounce, Vicki Smith,

Gaylene Van Horn and Kim Wernsman.