McDowell CountyCookbook
Sponsored and funded in part or whole by: Office of Women’s Health, McDowell County Extension Service, McDowell County FACES, McDowell HOPE Coalition, McDowell County 4-H Leaders Association, & the Southern Coalfields Tobacco Prevention Coalition Network.
Ingredients For Success
Graphic design and book layout by Aiden Vrenna. www. .com · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · · 1
In this unfortunate era of bailouts, rescues and foreclosures, it is heart warming and encouraging that some good and wonderful things are still shining brightly. This cookbook is a prime example of what can be accomplished with years of patience, testing and tasting. If, in fact, the movers and shakers on Wall Street had main-tained such diligence, the recipe for successful investments and returns would have been as palatable as these recipes.
It is my sincerest hope that the returns on the investments in these recipes are wonderfully pleasing to your individual palates, and that friends and family will share in your good fortunes.
Good food; good fun and good friends are the ingredients for success. I know this cookbook will be a huge success with whom-ever indulges in these recipes. A pinch, a spoon of that and a little sprinkle will make your belly twinkle. Good Friends!
Clif MooreWV House of Delegates Member: Health and Human Resources Committee Member
Symptoms and Risk Factors for Diabetes By Dana Cook, WVU Extension
Diabetes often goes undiagnosed because many of the symptoms seem so harm-less. Recent studies indicate the early detection of diabetes symptoms and treat-ment can decrease the chance of developing lifelong complications.
Some of the symptoms of diabetes are as follows: frequent urination, excessive thirst, extreme hunger, unusual weight loss, increased fatigue, irritability, and blurred vision.
Risk factors are another indicator of possibly being diagnosed with diabetes. Close relatives having diabetes such as siblings, parents, and children; heredity plays a role in the onset of diabetes. However, research has shown that diabetes is not caused by genetics alone. Others diabetic risk factors include being over weight, physically inactive, or belonging to certain ethnic groups (African Ameri-can, Latino, Native American, and Asian Americans) all are risk factors for devel-oping.
If you have one or more of these symptoms/risk factors, see your doctor right away. The doctor will probably do a fasting blood glucose test. Fasting blood glucose test is a test that is taken where the person fasts for 12 hours before the test is completed. This will measure the amount of glucose found in the blood. Once that test is completed the doctor may want to take an A1C test. This will give a three month average of the blood glucose levels.
For more information log onto www.diabetes.org , call 1-800-DIABETES (1-800-342-2383) or contact Dana L. Cook, Families and Health Extension Agent, WVU Extension Service in McDowell County to sign up for the Dining With Diabetes Class. Her number is 436-9006.
References: American Diabetes Association. www.diabetes.org. Information was collected August 2008.
Above:Amber KrynockGrand Prize Winner
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ranch dressing mix, salt and 4 cups flour; beat until smooth. Stir in enough remaining flour to form a soft dough.Turn onto a floured surface; knead until smooth and elastic, about 6-8 minutes. Place in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 1 hour.Punch dough down. Turn onto a lightly floured surface; divide into fourths. Roll each portion into a 14-in. x 12-in. rectangle. Roll up starting with a long side; pinch seams to seal and tuck ends under. Place seam side down on two greased baking sheets. With a sharp knife, make five slashes across the top of each loaf. Cover and let rise in a warm place until doubled, about 30 minutes.Bake at 350º for 20-25 minutes or until golden brown. Brush with melted butter. Remove from wire racks to cool. Submitted by: Amber Krynock
Spicy Mexican Cornbread1 ½ cup self rising cornmeal1 cup buttermilk2 eggs3 Tablespoons chopped red bell pepper 3 Tablespoons chopped green bell pepper1 can cream style corn½ cup cooking oil2 cup sharp cheddar cheese½ teaspoon garlic3 Tablespoon chopped jalapeno pepperPreheat oven to 400º. Mix all ingredients together except cheese and oil. Heat oil in skillet and then pour in batter. Pour half of the mixture into the hot skillet. Sprinkle 1 cup cheese over mixture, and then pour remaining mixture over top. Sprinkle remaining cup of cheese over top of entire cornbread. Bake for 40 minutes or until golden brown. Submitted by: Steven Mullins
Down Home Good Cracklin Corn Bread2 cups self rising flour1 ¼ cups buttermilk1 egg beaten2 ounces cracklinsGenerously grease pan to be used. Preheat oven to 450º. Measure corn meal into bowl and gradually add buttermilk then egg and cracklins. Pour into hot pan and bake 15 minutes. Submitted by: Doris Johnston
Peanut Butter Bread2 cups all purpose flour2/3 cups sugar1 teaspoon salt3 teaspoon baking power1 cup milk½ cup buttermilk½ cup peanut butterPreheat oven to 375º. Mix together all ingredients. Pour into greased loaf pan. Bake for approximately 45 minutes. Submitted by Tiffany England
Sour Cream Biscuits1 cup self-rising flour¼ teaspoon baking soda¾ cups sour cream2 teaspoons vegetable oilIn a bowl, combine flour and baking soda. Add sour cream and oil. Stir just until moistened. Turn onto a floured surface. Knead 4-6 times. Roll out to ¾ inch thick-ness. Cut with a 2 ½ inch biscuit cutter. Place on a greased baking sheet. Lightly butter tops. Bake at 425º for 10-12 minutes or until golden brown. Yields: 4 Biscuits Submitted by: Jeanie Wimmer
Ranch French Bread2 packages (1/4 ounce each) active dry yeast½ cup warm water (110º to 115º)2cups warm buttermilk (110º to 115º)*½ cup sugar½ cup butter, softened3 eggs1 to 2 envelopes original ranch salad dressing mix2 teaspoons salt8 to 9 cups all-purpose flourAdditional butter, meltedIn a large bowl, dissolve yeast in warm water. Add the buttermilk, butter, sugar, eggs,
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are supportive of my weight loss. They are my support group, work support, my trainer at the gym, and support from individuals that just come up and talk to me. If it wasn’t for the support of people, I couldn’t, and maybe wouldn’t have, made it as far as I have today. I would like to thank them for that. As of today, I have lost 167.5 pounds and yes I still struggle everyday with food and weight issues. I still have lots of weight to lose down to a normal weight. It has been 4 years to take this much off and I still have at least 60 more to go. But I know I can do it. It takes time, effort, and determination. I realize that it didn’t take me overnight to be big; it took my whole life to do that. It won’t take me overnight to get the weight off. Even though sometimes I wish that it would go away. This is not a diet anymore to me, but a way of life forever. I realize that I will have to do this the rest of my life.I hope that I will be an influence to someone and to make a difference in someone else’s life. I know if I can do it anyone can. You just have to have that determination. Don’t let life pass you by while everyone else is have a good time. Get out there and do something about it. A good start is good nutrition and a healthy way of life.
Sweetie Corn Bread1 box Jiffy corn bread mix1 15 ounce can of creamed corn½ cup butter1/3 cup maple syrup1 egg ½ cup milk2 Tablespoon sugarPreheat oven to 375º. Grease one 8 inch loaf pan. Mix up all ingredients in medium bowl with hand mixer. Put in pan bake for 20 minutes. Submitted by: Sharryn Reed
GOOD NUTITIONAL HABITS SAVED MY LIFEBy Regina Church
I was an unhealthy kid, teenager, and adult. My family really didn’t give one thought to portion control, eating healthy, or exercise. I grew up in a world of fried foods, sweets, and stuff that was just not good for me or my family. My family loved to eat and if you didn’t eat as much or eat differently you were starving yourself. I could never remember a SLIM moment in my life. I have always been a heavy person. Through the years I took my body threw fad diets, pills, powers, shakes, and yo-yo dieting, but never really stuck to a healthy way of eating. All I wanted was a quick fix, but what I didn’t really want to realize or accept there were NO QUICK FIXES when it came to weight lose and eating correctly. As I got older, my health started going down. I developed high blood pres-sure at a young age, circulation problems in my legs, and osteoarthritis due to me being big. I was miserable. I couldn’t get out of the chair to walk across the floor without breathing hard and hurting in my joints. My joints in my knees would just give out and I would fall without notice. I would just sit and cry. I knew what I had to do, but didn’t really want to accept what I had to do. I started going to a support group in my home town. I had gone several times before, but never really stuck to the program. This time I vowed to myself that I was going to stick to something and that I could learn how to eat healthy. I was tired of being misable, unhealthy and not being able to do things that I would like to do. I just wished I would have realized this in my younger years. First thing I did was start journaling every bite I put in my mouth. Journal-ing is an important part of keeping track of what you eat and how much you eat and what time you eat. You can be amazed on how much you can put in your mouth daily. Journaling make me feel like I am in control of what I am eating. Second, I weigh and measure things I eat. If you don’t have portion control you are defeating the purpose of what you are doing in the first place, which is losing weight. Third, drink at least eight 8oz. of water daily. Drinking water is so important for good health. It keeps you hydrated, provides nutrients to travel to all your organs, transports oxygen to your cells, removes waste, and protects your joints and organs. You lose water through urination,breathing and sweating, and if water is not replaced it can lead to dehydration. I always keep a bottle of water handy at all times. At work, home, and when I exercise to make sure I have enough water everyday Fourth, I exercise every day. It firms you up, helps prevent heart disease, dia-betes, depression and other health related problems. When I started out exercising, I started walking 20 minutes a day. After about a week I gradually started to do more minutes of walking. I lost 65 pounds by just walking every day. Then after awhile I joined a gym, which gave me more cardio and strength exercises. I now walk daily and go to the gym at least 3-4 days a week. But it wasn’t a sudden change. It was done gradually over time. Through all of this change, I had to have support. I have lots of friends that
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inspection. The idea range for the blood glucose is 80-140. There are other numbers you need to know that is associated with self management of diabetes. They are listed below.
Remember ABC !A for A1C, this test reflects you average blood glucose level over the last three months. The A1C test will allow you and your physician how well your current dia-betes treatment plan is working. Your A1C should be less than 7%. If your number is above the recommended level, you increase your risk of having complications to diabetes. Some of the complications include loss of eye sight, circulation problems, renal (kidney) problems, or neuropathy (nerve damage).B for Blood Pressure, your optimal blood pressure should be 120/80. The higher the blood pressure the harder the heart has to work to pump the blood to the vital organs and areas of the body.C for Cholesterol. There are three types of Cholesterol numbers. Total Cholesterol should be less than 200 mg/dL (milligrams per deciliter), HDL (high density lipopro-tein) should be 40 or more for men and 50 or more for women with 60 and above for both being considered a protective factor against Heart Disease, LDL (Low Density Lipoprotein) should be less than 100 mg/dL, and Triglycerides should be less than 150 mg/dL.
Another important number is your Body Mass Income (BMI). The BMI, indicates how over, under, or obese you are for your height and weight. This number is essential to maintaining a healthy weight. Maintaining a healthy weight allows your diabetes, heart, and other systems of the body to work better and smarter. The normal BMI number is between 18.5 to 24.9. The BMI Table is included in the cookbook.
References:
American Heart Association, American Stroke Association (2007). “Know the Facts, Get the Stats. www.americanheart.orgParker, Sandra, National Diabetes Education Program. “Tips to help you stay healthy” November, 2007.U.S. DHHR, National Diabetes Education Program. “If you have diabetes: know your blood sugar numbers!” www.ndep.nih.gov. July, 2005.Website for American Diabetes Association. www.diabetes.org. Visited August 2008.
Apple Enchiladas1 Can pie filling apple6 tortillas1 teaspoon cinnamon1/3 cup margarine½ cup sugar½ cup brown sugar packed½ cup water
Zucchini Bread3 eggs1 cup salad oil2 cups sugar2 cups peeled, grated zucchini½ teaspoon vanilla or almond extract½ teaspoon salt3 ½ cups flour2 teaspoon baking soda½ teaspoon nutmeg½ teaspoon cinnamon 1 cup nuts2 cups raisinsMix well in large mixing bowl sugar, oil, eggs, and zucchini. In another bowl sift flour, baking soda, salt, spices, and then add to other mixture. Add flavoring, nuts, and raisins. Bake in 2 greased loaf pans at 350º for 75 minutes and for glass pans bake at 325º. Submitted by: Carrol Steele
Almond Joy Cake1 Chocolate Cake Mix14 ounce can of sweet condensed milk14 ounce bag of coconut12 ounce bag of chocolate chips½ cup of butter melted6 ounce bag of sliced almondsMake cake mix as directed on the box. Bake at 350º for 25-30 minutes then let cool. Bake in a 15x10x1 inch pan. In another bowl mix your coconut, sweet condensed milk mix well then pour over cooled cake spread evenly. In a bowl mix chocolate chips and butter heat in microwave for 1-2 minutes or until melted enough to mix together well. Then pour over coconut spread evenly. Then sprinkle almonds over the entire cake. Submitted by: Tonya Tessa
Know Your Numbers: Caring for your Diabetes by Dana Cook, WVU Extension Service.
It is very difficult taking care of your diabetes. It is even more difficult keeping up with some of the test associated with diabetes care and self management. The first test you will encounter is blood glucose monitoring. Blood Glucose monitoring is essential to the self management of your diabetes.
You should test as often as the doctor recommends. You should also make sure your testing unit works properly. You can take your unit to your health care provider for
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Spoon filing in tortilla and sprinkle with cinnamon. Roll up and seam down side in baking dish. (glass) Bring margarine, sugars, water to boil, reduce heat and stir, sim-mer 3 minutes and pour over enchiladas. Let stand 30 minutes then bake on 350º for 20 minutes. Submitted by: Tonia Muncy
Broken Glass DessertCrust:1 ½ cups graham cracker crumbs½ cup sugar½ cup margarine, meltedFilling:1 package (3 ounces) sugar-free lime Jell-O1 package (3 ounces) sugar-free strawberry Jell-O1 package (3 ounces) sugar-free orange Jell-O4 ½ cups boiling water, divided1 envelope unflavored Know gelatin¼ cup cold water 1 cup pineapple juice1 carton (8 ounces) lite Cool WhipCrust: Combine the crumbs, sugar, and margarine; press onto the bottom of a 13-in. x 9-in. x 2 inch sprayed baking dish. ChillFilling: Combine lime Jell-O with 1 ½ cups boiling water; stir until Jell-O is dissolved. Pour into a sprayed 8-in. x 4-in. 2-in. loaf pan. Repeat the same steps for the straw-berry and orange Jell-O. Chill each until firm. Soften the unflavored gelatin in ¼ cup cold water. Boil pineapple juice, stir into unflavored gelatin. Set aside until slightly thickened. Place Cool Whip in a large bowl; gently fold in pineapple juice mixture. When the three Jell-Os are firm, cut into 1 inch cubes; gently fold into Cool whip mix-ture. Spoon over crust. Chill for at least 2 hours. Yield: 12-16 servings. Submitted by: Shelia Muncy
Chess Pie1 box brown sugar½ cup white sugar½ cup plain white flour1 can evaporated milk½ cup water1 stick margarine4 eggs3 Tablespoons vanillaMix all ingredients in large blender or food processor. Mix until well blended. Pour into 2 unbaked pie shells and bake 1 hour, 15 minutes in bottom rack of oven on 350º or until top turns brown and has small splits Submitted by: Dortha Fowler
Cinnamon Chocolate CakeWith Cinnamon Coffee Frosting
Cake:2 1/3 Cups all-purpose flour¼ cup baking cocoa1 Tablespoon baking power2 teaspoons cinnamon¾ teaspoon salt1 ½ cups white sugar1 package instant chocolate pudding mix½ cup oil3 eggs, separated1 ½ cups milk1 teaspoon vanilla extractSift together flour, cocoa, baking powder, cinnamon, salt, sugar and pudding mix. Add oil, egg yolks, milk and vanilla and mix until combined. Whip egg whites and fold in. Bake in a well greased 9x13 inch pan for about 35 minutes.Frosting:1 teaspoon instant coffee granules½ teaspoon ground cinnamon1 pinch salt1 teaspoon vanilla extract½ cup butter, softened3 cups confectioners’ sugar1/3 cup milkIn a small bowl, mash instant coffee with the back of a spoon until powdery. Stir in cinnamon and salt. Add a tablespoon of very hot water to melt coffee grounds. In a large bowl, beat the butter until smooth, and then stir in spice mixture and vanilla. Alternately beat in confectioners’ sugar and milk until desired consistency is achieved. Submitted by: Amber Krynock
Nellie’s Cream Cheese CakeChill: 1 can Pet cream (large) in freezer for 30 minutes or longerMix Gram Cracker Crust wile cream is in freezer:2 cups crushed Graham Crackers½ cup powdered sugar1 teaspoon vanilla ½ stick margarine meltedMix together well-put ½ curst mix in bottom of 8x13 baking dish. Save the rest to Sprinkle over the top of cake.Mix: 1 box lemon Jell-O with 1 cup of boiling water. Mix well until dissolved-let cool about 10 minutes. Then add: 1 large pack of cream cheese ¾ cup sugar. Mix altogether-I use a potato masher to blend cream cheese in with the sugar. Add 1 teaspoon of vanilla. Set asideBeat: chilled Pet cream until stiff, and then gently fold lemon mixture in the beaten cream
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1 can crushed pineapple (do not drain)2 eggs2 cups sugarIcing:2 cups confectioner’s sugar1 teaspoon vanilla1 stick melted butter1 8 ounce package of softened cream cheeseMix cake ingredients together. Pour into a regular size cake pan and bake at 350º for 45 minutes or until golden brown. Mix icing ingredients while cake is baking. Pour icing over warm cake and let cool approx. 10-15 minutes. Submitted by: Tiffany England
Strawberry Lemonade Party CakeCake:1 box lemon cake mix1 16 ounce can frozen lemonade¾ cup confectioner’s sugar1 package strawberry Jell-O mixIcing:½ cup butter2 Tablespoons lemon juice3 cups confectioner’s sugar1 Tablespoon vanillaPrepare cake mix by box direction, adding the strawberry Jell-O mix as well. Mix together icing ingredients and place to the side. Mix together frozen lemonade (thawed) and ¾ cup confectioner’s sugar. After cake cools, poke hole with a fork all over the cake. Drizzle lemonade mixture over top of cake. Finish with lemon icing and garnish with fresh strawberries. Submitted by: Steven Mullins
Calorie Cruncher Chicken Casserole1 can reduced-fat cream of mushroom soup1 can reduced-fat cream of celery soup1 can reduced-fat cream of chicken soup1 box reduced-fat Ritz crackers3 large cans 99% fat-free chicken breast1 box Stove Top Lower Sodium Chicken Flavored Stuffing2 sticks of I Can’t Believe It’s Not Butter spreadMelt 1 stick of the butter spread and pour into bottom of foil pan. Layer the but-ter with one sleeve of crumbled Ritz crackers. Layer 1 can of reduced-fat cream of mushroom soup on top of crackers. Layer 1 can of chicken breast on top of soup. Layer 1 sleeve of crumbled Ritz crackers. Layer 1 can of reduced-fat cream of celery soup. Layer 1 can of chicken breast. Follow up with 1 sleeve of Ritz crack-ers and repeat this pattern until last can of soup and chicken are placed. After crumbling the last sleeve of crackers, poor stuffing mix on top of casserole and spread evenly. Melt the 2nd stick of butter spread
Pour: into graham cracker crustSprinkle: remaining graham cracker crumbs over cheese cakeChill: 3 to 4 hours or overnight Submitted by: Sharon Belcher
Orange Icle Cake2 cups sugar3 cups flour (self-rising)1 cup oil11 ounces mandarin oranges4 eggs3 ounce box orange Jell-O1 ½ cup buttermilkMix all ingredients together in large mixing bowl. Mix till smooth. Lightly spray and flour large bunt pan, pour evenly.Bake at 325º for 1 hour (do not over bake) put paper plate over cake while in pan turn onto plate. Place cake in grocery store plastic bag, fold to of bag into center of cake, (this will keep cake moist) Submitted by: Raymond M. Hale
Peanut Butter Fudge2 pounds confectioner’s sugar1 stick margarine1 cup creamBoil for 1-3 minutes on medium heat. Stir in very fast the following: 1 teaspoon vanilla 1- 8 ounce jar peanut butter 1- 8 ounce jar marshmallow cream. Pour in pan and let set. Submitted by: Jeanie Wimmer
Pig Lickin Cake1 box butter cake mix1 small mandarin oranges4 eggs (beaten)1/3 cup oilMix all together and bake 25 minutes on 350º use a 9x12 pan.Icing:1 small instant pudding 1-2 ounces crushed pineapple1 8 ounces cool whipMix well and put on cake. Refrigerate for at least 2 hours before cutting. Submitted by: Doris Johnston
Pineapple Cream Cheese Mexican FruitcakeCake:2 cups flour2 teaspoons baking soda
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Regina’s Low Cal Pizza1 package pizza crust mix1 pound ground turkey1 onion1 green pepper1 hot pepper1 can mushrooms/or you can use fresh1 ½ cup pizza sauce1 package turkey pepperoni1 teaspoon Italian seasoningSalt and pepper2 cups fat free mozzarella cheesePreheat oven to 400º. Mix pizza crust according to directions. Set aside to raise a little while preparing the rest of the ingredients. Spray medium sauce pan with non-stick spray. Place ground turkey, onion, green pepper, hot pepper and mushroom together and cook until ground turkey is browned. Then add pizza sauce, Italian seasoning, and salt and pepper to taste. Let simmer for about 20 minutes. Spread Turkey mixture over pizza crust. Layer your turkey pepperoni and fat free mozzarella cheese over the top of the turkey mixture. Place in preheated oven for at least 20 minutes until cheese is melted and the crust is browned. Ovens may vary in degrees of heat, so look in on the pizza to make sure it doesn’t burn. Submitted by: Regina Church
Spicy Asian Shrimp Salad with Sunny Orange Delight Prep time: 15 minutes6 cups shredded romaine lettuce or napa cabbage2 cups pea pods (about 6 ounces)1 can (15 ounces) baby corn, drained½ pound medium shrimp, cleaned, cooked1 red pepper, cut into thin strips½ cup Kraft Light Done Right Catalina Reduced Fat Dressing1 tablespoon soy sauce½ to 1 teaspoon hot pepper sauceToss all ingredients in large bowl.Variations: Prepare as directed, substituting 2 cooked boneless, skinless chicken breast halves, sliced, for shrimp. Makes 4 servings (200 calories per servings) Submitted by: Sharon Belcher
Strawberry Salsa1 ½ cups sliced fresh strawberries1 ½ cups chopped sweet red pepper1 cup chopped green pepper1 cup seeded chopped tomato¼ cup chopped banana pepper2 Tablespoons fresh cilantro
and pour evenly on top of entire casserole. Bake at 350º for 45 minutes or until golden brown. Submitted by: Tiffany England
Lazy Day Salad1 can lite drained cocktail2 cans (small) lite mandarin oranges1 can lite (20 ounce) crushed pineapples1 small instant sugar free vanilla pudding1 small box lit lemon pudding1 8 ounce Lite Cool WhipMix all but Cool Whip. Fold in Cool Whip and refrigerate 2 hours. Submitted by: Doris Johnston
Low-Calorie Beer Bellied Pork Chops4 thick cut pork chops1 Tablespoon vegetable oil1 medium onion1 Tablespoon cider vinegar1 ½ Tablespoon coarse mustard½ cup light sour cream1 cup dark beer or aleGreen onionsSalt and pepper to tasteSeason both sides of the pork with salt and pepper. Sear the pork chops with the oil at a very high heat in a skillet. Remove chops. Thinly slice the onion and sauté until fairly soft. Place the pork chops in pan atop the onions. Add 1 cup beer and 1 Table-spoon vinegar over top the chops. Cover and simmer for 20 minutes. Remove lid, stir in the mustard and reduce the sauce. Plate the pork chops with onion and sauce. Garnish with the chopped green onion. Submitted by: Steven Mullins
No Crust Strawberry Pie16 ounces of Fresh Strawberries2 0.8 ounce sugar free fat free cook and serve vanilla pudding1 0.6 ounce sugar free strawberry Jell-O2 cups waterRinse and slice strawberries, then distribute evenly in a 9 inch pie pan. In a medium saucepan combine pudding mix, gelatin mix and water, stir until all are dissolved. Bring to a full boil. Pour mixture over strawberries and refrigerate for 4 to 6 hours. Top with fat free Cool Whip prior to serving, if desired. Makes 8 servings Weight Watcher points: 1 point per slice Submitted by: Sharryn Reed
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Beef Brisket:1-5 pounds of beef brisket trim off excess fat2 teaspoon garlic salt1 teaspoon onion saltCook and shred, mix with barbeque sauce. Submitted by: Nannie Tilley
Warning Signs of Youth Drug UseDespite all your efforts to keep your kids’ drug and alcohol free, one day you might suspect that your son or daughter is using drugs or alcohol. Every day, 4,700 Ameri-can youth under the age of 18 try marijuana for the first time. By the time they finish the eighth grade, 50% report that they have had at least one drink or alcohol and 20% of those reported getting drunk.
Parents are the most important influence in a teen’s decision about drug or alcohol use. You can make a difference. If you suspect or know your child is using drugs or alcohol, take action now. The longer you wait, the harder it will be to deal with your child’s drug use.
• Changes in school work, declining grades, skipping school• Secrecy about possessions or activities, new hobbies or loss of interest in
activities recently enjoyed• Increase in hostility, severe mood swings• Strong use of perfume, room deodorant, incense or candles to hide smoke and
chemical odors• Using “coded” language with friends• Increase in borrowing money without producing objects bought• Selling off their possessions such as games, electronics, toys, jewelry, or CD’s• Drug paraphernalia such as bongs, pipes, rolling papers, tubing• Change in clothing choices, wearing clothes that highlight drug usage
¼ teaspoon crushed red pepper flakes½ teaspoon pepper2 Tablespoons plus 2 teaspoons honey2 Tablespoon lemon juiceIn a large bowl, combine the first nine ingredients. In a small bowl, combine honey and lemon juice; gently stir into strawberry mixture. Cover and refrigerate for at least 4 hours. Stir just before serving. Serve with a slotted spoon. Yield: 4 cups Submitted by: Shelia Muncy
Turkey and Cheese Pockets4 ounces (1/2 of 8 ounce package) cream cheese, softened1 ½ Tablespoon Light Miracle Whip Dressing1 teaspoon Grey Poupon Dijon Mustard4 slices shaved smoked turkey breast, finely chopped¼ cup fat free shredded mozzarella cheese1 can (7.5 ounces) refrigerated biscuits (10 biscuits)Preheat oven to 400º. Mix cream cheese, dressing and mustard in small bowl until well blended. Add turkey and cheese; mix well. Set aside. Press or roll out each biscuit to 3 ½ inch circle. Place 1 heaping teaspoon cream cheese mixture onto each biscuit circle. Fold dough over filling to make small turnover shapes. Firmly press edges of dough together to seal. Place on ungreased baking sheet. Bake 10 to 12 minutes or until lightly browned. Serve hot. Substitute: Prepare as directed, using shaved honey ham and shredded cheddar cheese.Make ahead: The cream cheese mixture can be made up to 1 day in advance. Just cover and refrigerate until ready to use. Weight Watchers Points: 2 point for one pocket Submitted by: Sharryn Reed
Barbeque Beef BrisketBarbecue Sauce:1 bottle 32 ounce ketchup2 cups water½ cup firmly packed brown sugar¼ cup Worcestershire sauce1 teaspoon garlic salt2 Tablespoon vinegar 2dashes bottled red pepper sauce1 teaspoon dry mustard1 Tablespoon plus 2 teaspoons of liquid smoke1 teaspoon chili powder¼ teaspoon ground red pepper1 ¼ teaspoon coarsely ground pepperIn large saucepan combine all ingredients cook over medium heat let simmer 40-45 minutes stirring occasionally. Refrigerate.
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with combined glaze ingredients. Bake at 350º for about 40 minutes, brushing on more glaze occasionally. Place cheese slices on top and broil to melt cheese, watch-ing closely. Serve with Garlic Cheddar Mashed Potatoes. Submitted by: Amber Krynock
Bar-Q Chicken16 ounces Coke Cola1 cup ketchup½ cup chopped onions½ cup chopped green peppersPut enough oil to cover bottom of pan, brown both sides of your favorite meat ex: chicken, pork chops, ribs, etc. Put meat in sauce, simmer till very tick, turning meat every 3 hours till meat is done and sauce is thick. (May be done in oven also) Submitted by: Raymond M. Hale
Broccoli Shrimp Casserole3 boxes frozen chopped broccoli1 can cream of shrimp soup1 8 ounce package of cream cheese1 package frozen shrimp, no tailsCompletely thaw frozen shrimp, set aside. Cook broccoli according to box, mix together with shrimp and set aside. Heat 1 can cream of shrimp soup and 1 8 ounce package of cream cheese in sauce pan over medium heat. Alternate layers of cream mixture and broccoli/shrimp mixture in casserole dish. Bake uncovered at 325º for 25 minutes. Submitted by: Tiffany England
Chicken Lasagna3 Tablespoons butter½ cup chopped onions½ cup chopped green bell peppers (use part red for color)3 cups chopped cooked chicken1 10 ¾ ounce can cream of chicken soup1 10 ¾ ounce can cream of mushroom soup1 cup chicken broth6 lasagna noodles cooked/drained6 ounces shredded mozzarella cheeseCook chicken, cool and chop. Preheat oven to 350º. Heat the butter in a large sauce-pan over medium heat. Add the onions and green peppers and cook, stirring oc-casionally, until they are soft and translucent, about 15 minutes. Spoon about 1/3 of the chicken mixture into medium baking dish. Arrange 2 or 3 noodles over chicken; repeat layers of chicken and noodles twice more. Top the lasagna with cheese, cover with aluminum foil and bake for 20 minutes. Remove the lasagna from oven and al-low it to set for 5 minutes, then serve. Makes 8 servings. Submitted by: Sherrie M. Barker
• Evidence of inhaling products (hair spray, gasoline, nail polish, correction fluid, rags soaked with products or bags containing sprayed products)
• Unapproved use of eye drops to mask red eye• Mints or mouthwash, gum, tobacco products to cover the smell of alcoholPhysical signs:• Slurred speech, drowsy, lack of coordination• Sleeps for days without illness or stays awake for days• Bloodshot eyes, large pupils• Tremors• Unusual thirst or hunger• Mood swings, unusual behavior
Be prepared for your teen to deny using drugs or alcohol. Be honest with your child about your own drug use if asked. Stay involved, let your child know you care and are there to help them, not punish them. Listen to their concerns and offer to help. Don’t enable their behavior by making excuses for their behavior.
For more information visit www.TheAntiDrug.com, www.freevibe.com, www.stopalcoholabuse.gov/parents.aspx; www.facesfrn.org
Submitted by Christy Lester, Chair McDowell HOPE Coalition and Chair of the McDowell County 4-H Leaders Association.
Barbeque Cheddar MeatloafMeatloaf:2 pounds lean ground beef½ cup plain bread crumbs2 eggs, lightly beaten¼ cup barbeque saucesalt and pepper to taste 1 cup shredded sharp cheddar cheeseGlaze:½ cup barbeque sauce2 Tablespoon brown sugarsalt and pepper to tasteTopping: 6 slices of baconsliced sharp cheddar cheeseCombine meatloaf ingredients in a large bowl, being careful not to over mix. Shape into a loaf and place on a broiler pan. Lay bacon slices on top. Brush
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Healthy Cookbook Science Symposium Proj-ectTammy Grubb, HSTA Field Site Coordinator
West Virginia University has established a seamless approach to health sciences edu-cation which shepherds talented minority and underrepresented students through pre-college, college, and graduate training in health sciences programs. The Health Sciences and Technology Academy of West Virginia University (WVU) is a 9th-12th grade math and science program which encourages aspirations, opens doors, and empowers minority and underrepresented students and rural communities. This partnership among the numerous units of the state’s land grant university and many Appalachian communities brings minority and underrepresented students and teachers to campus each summer for clinic, laboratory, and classroom training and activities. The partnership then provides the infrastructure and support for commu-nity-based science projects mentored by teachers, health professions, students and volunteer community leaders during the school year.
During the course of the 2007-08 school term a group of HSTA students conducted a project titled “Healthy Cookbook”. The student’s role and responsibilities for this particular project were to figure out how to substitute unhealthy ingredients with nutritious ingredients while attempting not to affect the taste. Students were also trying to lessen the overall caloric amount.
Students experimented with different ingredients in homemade lasagna as well as conducted research regarding carbohydrates, fats, and other nutritional content currently used in the “healthier” lasagna. At this point students began gathering a variety of nutritious ingredients and substituting them into the “healthier” lasagna.
During a weekly HSTA club meeting students conducted a taste test of the tradition-al lasagna and the “healthier” lasagna. The HSTA students found that people their own age preferred to eat the healthier opposed to the traditional lasagna based on taste. This information was gained by conducting a survey after the taste test occurred. Three of the questions on the survey were: A) Looking at the ingredients which would you choose? B) By looking at the ingredients, which do you believe is healthier? C) After taste testing both lasagnas, which would you prefer?
Cranberry ChickenSauce:1 can whole cranberries8 ounces French dressing (the pale orange)1 package dry onion soup (opt.)1 1½ pound boneless skinless chicken breastsMix together the dressing, cranberries, and onion soup mix. Place chicken in 9x13 inch dish and cover with sauce. Cook at 350º for approx. 45 minutes to 1 hour or until chicken is done. Can be cook in crock put but sauce does not thicken as well. Submitted by: Tonia Muncy
Garlic Alfredo Chicken Casserole2 pounds chicken breast (cut into squares)1 green pepper1 onion1 jar of Alfredo sauce1 can cream celery soup1 pint half and half1 can cream milk/or regular whole milkMinced garlic/or garlic powder1 stick butter/or margarineItalian seasoningMozzarella, cheddar and cream cheese1 bag frozen veggies of choice (example: broccoli, carrots, mix veggies)1 box of cornbread stuffing1 bag of egg noodlesPreheat oven 350º and spray large casserole dish. In skillet sauté chicken, green pep-per, onion, garlic, Italian seasoning and ½ stick butter or margarine. Season to taste. Cook pasta in large pot (to be later used to mix all ingredients) drain. In large pot mix with pasta, sauté chicken mixture. Stir in mozzarella, cheddar and cream cheese. Add can cream of celery soup and canned milk add half and half, ½ stick butter or margarine (the remaining half ). Mix all ingredients well and pour into dish. Sprinkle cornbread stuffing on top. Bake 30-35 minutes or until bubbly. Mixture should be real creamy. Note: cook to long and casserole will become dry if so add more milk. When preparing the chicken mixture use portions according to your taste. Submitted by: Debra Moore-Cooper
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During the course of this project the students also concluded that the main purpose of fats in the body is to serve as a storage system as well as to reserve the supply of energy. On the other hand, fats can enlarge the thyroids, change heart tissue, cause fatty liver, and kidney damage. They can also negatively affect metabolism and can accumulate toxic bromine in children’s tissue.
The project described to you above is just one of many projects that HSTA students throughout McDowell County conduct during the course of the school year. Addi-tional project topics include diabetes, healthy heart topics, exercise and many more. If you are interested in obtaining information regarding the HSTA program please contact Tammy Grubb, Field Site Coordinator at 436-9005 or visit our website at www.wv-hsta.org.
Student References:
All Recipes, (2008). http://allrecipes.com/Recipe/Worlds-Best-Lasagna/Detail.aspx [Accessed April 1, 2008]
Whey Protein Supplements, (2001-2006). http://wwww.bodybuildingforyou.com/protein/whey-protein-supplement.htm [Accessed April 1, 2008]
Good and Bad Facts, (2001-2006). http://www.anicienthealthsecrets.com/freeinfo/badfacts.htm [Accesses April 1, 2008]
Fats and Proteins, (2003).Accessed April 1, 2008]
Pennington J.A.T., Douglass J., (2005) Food Values of Portions Commonly Used: 18th Edition. Philadelphia, Pennsylvania.
University of Maryland Medical Center, (2008). http://www.umm.edu/altmed/articles/alpha-linole-ic-000284.htm [Accessed April 1, 2008]
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SmokIngDIabeTeS
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If you are diabetic, quitting smoking will likely improve your insulin, blood pressure and
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22
Parmesan Crusted Chicken in Cream Sauce6 Ritz crackers, finely crushed3 Tablespoons grated parmesan cheese 4 small boneless skinless chicken breast halves2 teaspoons vegetable oil½ cup chicken broth1/3 cup Philadelphia Chive and Onion Light Cream Cheese SpreadMix cracker crumbs and Parmesan cheese on plate. Rinse chicken in cold water; shake off excess water. Dip cracker mixture, turning to coat. Heat oil in large non-stick skillet on medium heat. Add chicken; cook 5 or 6 minutes on each side or until chicken is golden brown and cooked through. Place chicken on serving plate. Set aside and keep warm. Add broth and cream cheese spread to same skillet. Cook on medium heat until mixture just comes to boil, stirring constantly. Simmer 3 minutes or until sauce thickens. Spoon sauce over chicken. Serves 4 Submitted by: Sharryn Reed
Quick Veggie Soup½ pound to one pound hamburger2 cans beef broth with onions2 cans diced tomatoes with basil, garlic and oregano1 can tomato sauce with zucchini1 can green beans1 can corn1 can sliced carrots1 can diced potatoesBrown hamburger in water; cook till done, drain. In a large pot, mix hamburger with drained green beans, corn, carrots, and potatoes. Add rest of the ingredients. Sim-mer for 10 minutes. Serve with buttered crackers or bread. Submitted by: Sandra Long
Cajun Oven-Fried Chicken with Dipping SauceChicken:¾ cup buttermilk1 cup plain dry breadcrumbs1 Tablespoon dry Cajun seasoning2 teaspoon minced dried onion¼ teaspoon salt¼ teaspoon pepper3 pounds chicken pieces, skin removedDipping Sauce:2 scallions, minced1/3 cup light mayonnaise1/3 cup sour cream½ teaspoon Cajun seasoning
Ginger Pork Stir-Fry4 boneless pork chops cut into cubes1 Tablespoon soy sauce1 Tablespoon vinegar1 teaspoon sesame oil½ teaspoon ginger½ teaspoon garlic1 Tablespoon water1 package stir fry vegetablesBlend soy sauce, oil, vinegar, ginger, and garlic. Marinate pork in this mixture for 30 minutes. Spray large skillet with vegetable spray. Add pork, stir-fry for 3 minutes. Add water and packaged veggies to the pan. Cover and cook for 5 minutes. Serve over bed of white rice. Submitted by: Steven Mullins
Home Made Crock Pot Chili Beans2 pounds cooked pinto beans1 large can red kidney beans (drained)2 pounds ground beef or ground chuck1 large can of spaghetti sauce (brand you like best)1 package of mild chili seasoning1 large chopped onion and green pepperSalt and pepper to tastePlace drained pinto beans and drained kidney beans in crock pot. Add drained ground beef, spaghetti sauce, mix chili seasoning in empty spaghetti jar with water and pour in crock pot. Add 1 more jar of water. Add onions, green pepper, salt and pepper to taste. Cook in crock pot on medium heat for about 4 hours. Serve with corn bread or crackers. Top with shredded cheese. Submitted by: Angie Reynolds
Jeanie’s Chili Beans1 ½ pound ground beef3 large onions2 green peppers3 cloves garlic3 can red kidney beans3 cans tomato sauce1 Tablespoon salt½ teaspoon red pepper flakes½ teaspoon black pepper½ teaspoon hot sauce Brown ground beef. Drain and rinse. Add onions, peppers and garlic, cook a few min-utes. Add all remaining ingredients except hot sauce. Cook slowly for 1 hour. Add hot sauce. For spicier taste, add more red pepper flakes. Yield: 10 servings Submitted by: Jeanie Wimmer
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9. In baking, use plain fat-free or low-fat yogurt or fat-free or low-fat sour cream. 10. Another way to decrease the amount of fat and calories in your recipes is to use
fat-free milk or 1% milk instead of whole or reduced-fat (2%) milk. For extra rich-ness, try fat-free half-and-half or evaporated skim milk
Source: American Heart Association- http://www.americanheart.org/
Chicken Fried Rice1 pound chicken tenders2 Tablespoon olive oil3 cups cooked rice cooledSoy Sauce2 eggs, beaten1 cup frozen peas and carrots1 package sun-bird fried rice seasoningHeat oil in large skillet. Dice chicken and sauté in skillet. In separate pan scramble egg. Add egg, rice, and vegetables to chicken. You may need more oil if rice begins to stick. Add seasoning packet and soy sauce to moisten and preferred taste. Submitted by: Tonia Muncy
Clara’s Zucchini Jelly6 cups grated (peeled and de-seeded) zucchini or yellow squash6 cups sugar1 cup drained crushed pineapples½ cup lemon juice6 ounce or 2-3 ounce peach or apricot Jell-OCook squash without water 12-15 minutes. Add sugar, lemon juice, and pineapples. Boil for 6-8 minutes. Remove from heat and add Jell-O. Stir until dissolved. Pour in jars and seal. Yield: 6-10 small jars. Submitted by: Jeanie Wimmer
Cocktail Sausages4 pounds little smokies sausages½ pound brown sugar3 teaspoons mustard3 ½ Tablespoon Bull’s Eye Barbeque sauce½ cup molasses½ cup light syrup1/3 cup waterPut all ingredients into crock pot and stir. Heat to boiling on high. Turn to low. Sim-mer 2 ½ hours. Submitted by: Angela Davis
1/8 teaspoon pepperChicken: Preheat oven to 400º. Line jellyroll pan with foil, coat with cooking spray. Pour buttermilk into bowl. In large plastic food storage bag combine breadcrumbs, seasoning, onion, salt and pepper. Dip chicken, one piece at a time, in buttermilk, allowing excess to drip off; place in bag, shake to coat. Place on pan. Repeat. Coat chicken with cooking spray. Bake until no longer pink near bone, 30-35 minutes. Dipping Sauce: Reserve ¼ teaspoon scallion. Combine remaining ingredients with remaining scallion. Sprinkle with reserved scallion. Serve with chicken. Makes 4 servings (per servings: 486 calories) Ready to serve in 1 hour. Submitted by: Sharon Belcher
Top 10 Healthy Cooking Tips1. Preserve the nutrients and colors in veggies. Cook them quickly by steaming or
stir-frying. 2. Use herbs, vinegar, tomatoes, onions and/or fat-free or low-fat sauces or salad
dressings for better health, especially if you have high blood pressure or high cholesterol.
3. Use your time and your freezer wisely. When you cook once, make it last longer by preparing enough for several other meals. Freeze it and have a ready-made healthy treat for the next time you are simply too tired to bother.
4. A smoothie can cover a multitude of needs. Throw a banana (you can keep them in the freezer for weeks) into your blender along with frozen berries, kiwi or whatever fruit is around, some orange or other juice, some fat-free or low-fat yo-gurt and protein powder. You can get 4-5 servings of fruit in one glass of yummy shake. Try getting your loved one to sip on a smoothie. It’s easy, cool, refreshing and healthy.
5. Prepared seasonings can have high salt content and increase your risk for high blood pressure. Replace salt with herbs and spices or some of the salt-free sea-soning mixes. Use lemon juice, citrus zest or hot chilies to add flavor.
6. Canned, processed and preserved vegetables often have very high sodium content. Look for “low-sodium” veggies or try the frozen varieties. Compare the sodium content on the Nutrition Facts label of similar products (for example, dif-ferent brands of tomato sauce) and choose the products with less sodium.
7. Prepare muffins and quick breads with less saturated fat and fewer calories. Use three ripe, very well-mashed bananas, instead of 1/2 cup butter, lard, shortening or oil or substitute one cup of applesauce per one cup of these fats.
8. Choose whole grain for part of your ingredients instead of highly refined prod-ucts. Use whole-wheat flour, oatmeal and whole cornmeal. Whole-wheat flour can be substituted for up to half of all-purpose flour. For example, if a recipe calls for 2 cups of flour, try 1 cup all-purpose flour and 1 cup minus 1 tablespoon whole-wheat flour.
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½ cup American Cheese, cut in cubes2 hard-boiled eggs, diced¾ cup mayonnaiseSalt and pepper to tasteCook macaroni and drain. Cool. Combine all ingredients together and chill. Sprinkle with paprika before serving. Serves 8 to 10. Submitted by: Carrol Steele
Get Up and Move!By Donald Reed (4-H Agent) & Becca Bailey (Youth Nutriton Outreach Instructor): WVU Extension Service
West Virginia ranks third in adult obesity in the United States. More than a quarter of all fifth-graders in West Virginia are obese, where two-thirds of the popula-tion is rural. We can see our growing waistlines and the growing waistlines of our youth – but how do we help our kids?
Kids need 60 minutes of physical activity at least 3-5 days a week. Out of the 60 minutes, 20 minutes should be continuous and of a moderate to vigorous inten-sity level. The 60 minutes can also be broken up throughout the day. For example, you may have 20 minutes of physical activity in the morning, another 20 minutes in the afternoon, and the last 20 minutes in the evening.
It can be a challenge both to our busy schedules and our wallets to join a gym or sign up for a sport. Physical activity doesn’t have to be costly or time consuming. Fun outdoor activities can be simple, such as classic backyard activities. Examples are Simon Says, Mother May I, Duck, Duck Goose, Red light Green light, Red Rover, Dodge Ball, Kick the Can, ECT.
Outdoor activities can be anything you can think of, as long as you are out there moving! You can have kooky themes or even obstacle courses and of course the all time favorite - relay races. It’s not important what you do, but that you have fun doing it. Fun is the key to getting and keeping kids active. Try something differ-ent, such as Bocce ball, a yard bowling game, or even croquet.
Crock pot Pork Chops for Supper12 (3/4 inch thick) pork loin chops1 onion, sliced2 8 ounce no salt added tomato sauce½ cup packed brown sugar2 Tablespoons Worcestershire sauce2 teaspoons season salt½ cup waterIn skillet, brown pork chops on both sides and place in 4 to 5 quart slow cooker. Place onions over pork chops. Combine tomato sauce, brown sugar, Worcestershire sauce, seasoned salt and water and spoon over onions and pork chops. Cover and cook on low for 4 to 5 hours. Submitted by: Sharryn Reed
Indian Fry Bread Tacoshomemade fry breadstag chilichopped lettucechopped tomatoesshredded jack and Colby cheese(salsa and sour cream optional) Submitted by: Jean Streetman
Mom’s Baked Beans2 pounds ground beef1 small onion chopped fine1 small green pepper chopped fine3 cups ketchup2 cups light brown sugar2 large and 1 small can Campbell’s Baked BeansHeat oven to 375º. Crumble the beef into a x-large baking dish. Sprinkle the onions and peppers into the beef. Brown in the oven until meat is no longer pink. Stirring occasionally to keep meat loosely crumbled. Drain grease. Add the ketchup and brown sugar return to oven and bake for 20 minutes. Stirring once. Remove and stir in the beans. Return to oven heat beans for approximate 5 minutes. Optional: stir in some thin sliced ham or cooked bacon and simmer before the beans are added. Submitted by: Angela Davis
Shell Salad2 cup (8 ounces) shell macaroni1 Cup cooked peas (canned, fresh or frozen)½ cup chopped celery¼ cup chopped onion (green or white)¼ cup chopped green pepper2 tomatoes, cut in small chunks
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Beef and Broccoli(Regional Foods)
1 package sun-bird beef and broccoli seasoning1 package (14 ounces) beef Philly steak16 ounces frozen broccoli florets1 green pepper sliced in strips1 onion sliced in stripes 2 Tablespoons oilSoy sauceWaterHeat oil in large skillet. Sauté beef, onions, and green pepper until meat is done. Add broccoli and sauté until vegetables are to desired tenderness. In small bowl, mix seasoning package according to direction on back, with water and soy sauce. Stir into beef and broccoli mixture and sauté for a few minutes. Good served with fried or white rice. Submitted by: Ashleigh Muncy
Chicken Salad(Main Dishes)
2 Cups Chicken1cup Swiss cheese½ cup dill relish2/3 cup mayonnaise1/8 teaspoon pepper½ teaspoon season salt1 teaspoon lemon juice1 teaspoon dried parsleyMix all ingredients in a bowl, then if desired spread on crackers or croissants. Submitted by Ashleigh Muncy
Chocolate Chip Cookies(Dessert)
¾ cup butter Crisco1 ½ cup brown sugar2 Tablespoons milk1 Tablespoon vanilla1 egg1 ¾ cup flour1 teaspoon salt¾ teaspoon baking soda 1 cup semi sweet chipsCream in bowl first 5 ingredients on medium until blended. Then add flour, salt, baking soda. Then slowly mix in chips. Place on baking sheet bake in a 357º oven for 8-10 minutes for chewy and 11-15 minutes for crispy. Cool for 2 minutes on cooling rack. Makes 3 dozen. Submitted by: Ashleigh Muncy
It’s also very important that grown-ups join the fun. Being active together is a great opportunity for loved ones to spend quality time together. Be sure to model good behavior, play the games or do the activity with the children. You will find you have fun, improve your health and enhance your relationships too!
Remember, it is always important to drink plenty of water to stay healthy. For more information about fun youth activities contact your local Youth Nutrition Outreach Instructor (Rebecca Bailey) or the 4-H/Youth Development Extension Agent (Donald Reed) at 436-9006.
Sources:http://www.FamilyFun.com http://www.msnbc.msn.com/id/7175066/West Virginia University Extension Service, Family Nutrition Program’s Healthy Camp Challenge curriculum
for youth 9-12 years in a camp setting, Lesson 5 “Get Up and Move”, 2008
Youth Division
Baby Banapple PiesDieters Delight2 bananas sliced8 ounce light cream cheese, softened1 ½ cup skim milk1 package (4 serving size) sugar free instant banana pudding mix1(19 ounce) crushed pineapple (packed in juice) well drained4 ounces frozen fat-free or light whipped topping18 graham cracker miniature crusts.Arrange bananas evenly over surface of crusts. Using an electric mixer, beat so the cream cheese until smooth, gradually add milk and continue beating, add pud-ding mix and beat for one minute or until mixture begins to thicken, using a rubber spatula spread mixture evenly over surface of bananas. Spread crushed pineapple over pudding layer. Spread whipped topping evenly over pineapple layer. Cover with Plastic wrap and refrigerate for at least 1 hour or overnight. Serve chilled. Submitted by: Ashleigh Muncy
30 31
LEARN YOUR LEVELS: The American Heart Association and the National Education Program recommends everyone age 20 and older should have a fasting “lipoprotein profile” every five years. This test is done after nine to twelve hour fast without food, liquid, or pills. This profile will give information about total cholesterol, LDL (bad) cholesterol and HDL (good) cholesterol and triglycerides. It is very important to listen to your medical professional and fast for the time period that they request, because if not, your doctor will not be able to get an accurate lipid profile.Be sure and ask your doctor what all your numbers mean, and then follow his or her treatment plan.
WHAT YOUR CHOLESTEROL LEVELS MEAN: A complete fasting lipoprotein profile will show: your total blood cholesterol level, your HDL (good) cholesterol level, your LDL (bad) cholesterol level, and your triglyceride level.
Total Cholesterol Level:Less than 200 mg/dL: Desirable If your LDL, HDL, and triglyceride level are also at desirable levels and you have no other risk factors for heart disease, total blood cho-lesterol below 200 mg/dl, puts you at relatively low risk of coronary heart disease. It is always important to remember if you are at a low risk, you should eat a healthy diet, and get regular exercise and avoid tobacco smoke.
200-239 mg/dL: Borderline High Risk If your total cholesterol falls between 200 and 239 mg/dl your doctor will evaluate all your levels LDL, HDL and triglycerides. Work with your doctor to create a prevention and treatment plan. You may need to make lifestyle changes, eating a healthy diet, include lots of fruits and vegetables, get physical activity daily and quit smoking.
240 mg/dL and over: High Risk : People who have a total cholesterol level of 240 mg/dL or more typically have twice the risk of coronary heart disease as people whose cholesterol level is 200mg/dL.. It is important to have a cholesterol profile and make sure your doctors test your LDL, HDL and triglycerides. As mentioned previ-ously we need to eat a heart healthy diet, exercise daily and avoid tobacco smoke.
HDL (good) Cholesterol Level: Your good cholesterol (HDL), higher levels are better. Low HDL cholesterol (less than 40 mg/dl for men, less than 50 mg/dL for women) puts you at a higher risk for heart disease. In the average man, HDL cholesterol levels range from 40-50 mg/dl in the average woman, they range from 50-60 mg/dL. An HDL cholesterol of 60 mg/dl or higher gives some protection against heart disease.
Being overweight, leading a sedentary lifestyle, and smoking can all result in lower HDL cholesterol. To raise your HDL, avoid tobacco smoke, maintain a healthy weight and get at 30-60 minutes of physical activity at least 4 days per week.
Chris’ Chocolate Chip Cookies(Dessert)
2/3 cup shortening2/3 cup butter1 cup sugar (white)1 cup brown sugar (packed2 eggs2 teaspoons vanilla3 ¼ cup all-purpose flour1 teaspoon soda1 teaspoon salt ½ cup peanut butter1 12 ounce package chocolate piecesHeat oven to 375º. Mix all the ingredients thoroughly. Drop dough by spoonfuls 2 inches apart unto ungreased baking sheet. Bake 8 to 10 minutes until light brown. Cool slightly before removing form baking sheet. Makes aproximally 7 dozens. Submitted by: Chris Davis
UNDERSTANDING CHOLESTEROLWHAT IS CHOLESTROL? Cholesterol is a soft, fat-like waxy substance found in the bloodstream and it is in all your body cells. We all have cholesterol in our bodies and it is an important part of a healthy body because it is used for producing cell mem-branes, some hormones, and serves other needed functions. We need to remember that too much cholesterol in the blood is a great risk factor for coronary heart disease (which could lead to a heart attack) and causes high levels of blood cholesterol.
TWO SOURCES OF CHOLESTEROL: Cholesterol comes from two sources; your body and food. Your liver and other cells in your body make about 75 percent of blood cholesterol. The other 25 percent comes from the food we eat.
LDL cholesterol is produced naturally by the body, but many people inherit genes from their parents, or grandparents. Eating saturated fat, trans fats and dietary cho-lesterol also increases how much you have.
32 33
McDowell Cooking Contest Results
The Kimball War Memorial Building was buzzing with excitement and food from some of the best cooks in McDowell County; after hours of strong competition, the judges have released the results:
Adult Division: Main Dish: Pecan Crusted Chicken (Sharryn Reed), Chill beans (Jeanie Wimmer), & BBQ Cheddar Meatloaf (Amy Krynock)
Desserts: Almond Joy Cake (Tonya Tessa), Nellie’s Cream Cheese Cake (Sharon Belcher), & Broken Glass Dessert (Shelia Muncy)
Regional Foods: Crockpot Pork Chops (Sharryn Reed), Chicken Fried Rice (Tonia Muncy), & Mom’s Baked Beans (Angela Davis)
Dieter’s Delight: Low-Cal Pizza (Regina Church), Asian Shrimp Salad w/ Orange Drink (Sharon Belcher), and Strawberry Salsa (Shelia Muncy)
Breads: Ranch French Bread (Amber Krynock), Sweetie Corn Bread (Sharryn Reed), and Zucchini Bread (Carrol Steele).
Honorable Mention: Doris Johnson (Down Home Good Cracklin Bread) & Raymond Hale (BBQ Chicken)
Youth Division:Main Dish: Chicken Salad (Ashley Muncy)
Desserts: Chocolate Chip Cookies (Chris Davis), Chocolate Chip Cookies (Ashley Muncy)
Regional Foods: Beef & Broccoli (Ashley Muncy)
Dieter’s Delight: Baby Bannapple Pie (Ashley Muncy)
The Grand Prize Winner for the Curio Cabinet from Best Furniture is Amber Krynock for her Ranch French Bread.
While the judges were critiquing the foods, the contestants enjoyed classes about Food Labeling and Food Safety by Shelia Muncy, Portion Control and a Dining with Diabetes Demonstration by Dana Cook, and Chair Aerobics by Cheryl Mitchem from Tug River Health Association.
LDL (bad) Cholesterol Level: The lower your LDL cholesterol, the lower your risk of heart attack and stroke. In fact, it is a better gauge of risk than total cholesterol.
LDL Cholesterol Levels:• Optimal: Less than 100 mg/dL• Near Optimal : 100 to 129 mg/dL• Borderline High: 130-159 mg/dL• High: 160-189 mg/dL• Very High: 190 mg/dL and above
Your other risk factors for heart disease and stroke help determine what your LDL levels should be, as well as the appropriate treatment for you.
Your Triglyceride Level: Triglyceride is a form of fat. People with high triglycerides often have a high total cholesterol, including high LDL (bad) cholesterol and low HDL (good) cholesterol levels.
Triglyceride Levels:• Normal: Less than 150 mg/dL• Borderline-High: 150 mg/dL• High: 200-499 mg/dL.• Very High: 500 mg/dL
Many people have high triglycerides due to being overweight, lack of physical activ-ity, smoking, excess alcohol consumption and a diet high in carbohydrates. High triglycerides are a lifestyle-related risk factor, underlying diseases or genetic disorders can be the cause.
REFERENCES:American Heart Association, Cholesterol, Accessed August, 2008
http://www.americanheart.org/presenter.jhtml
Submitted by: Shelia Muncy, Nutrition Outreach Worker & Dana Cook Extension Agent with WVU Extension Service.
34 35
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