CSU Wants You to Live! Eat! Play!
Colorado State University Extension, the Kendell Anderson Nutrition Center and the
Department of Food Science and Human Nutrition on CSU campus in Ft. Collins
teamed up to create a new website designed to help Coloradans live a healthier
lifestyle. The partners have been working together on their “Live, Eat, Play” format
since 2011. The focus is on “living and eating healthy for those who participate in an
active Colorado lifestyle” and to “become better informed and more motivated to
achieve optimal health at every stage of your life.” Research-based, current
information on nutrition and health is provided through three main links on the home
webpage at www.liveeatplay.colostate.edu.
The “Live” tab is to help you achieve a balance between work and life. Within this
part of the website you will find resources on goal setting under “Plan Ahead.” Tips on
relieving stress at work can be found under the “Be Productive” icon. “Rejuvenate” is
about getting a better night’s sleep and on how to reduce stress at home. Finally, the
last icon is about “My Live, Eat, Play,” where you can share your individual life plan
and let others know how it is working for you. It gives a special, individualized touch
to the website and provides a way for others to be motivated through successes.
The “Eat” tab has six icons that you can go to for information on: Nutrition 101, Eating
Well at Every stage, Building a Healthy Diet, Tools for Disease Management, Recipes,
and The Healthy Kitchen. For instance, you might want to try the recipe “Sweet
Potato-Pecan Casserole” for this Thanksgiving. All of the recipes include the nutrition
facts with ingredients and directions. The “Tools for Disease Management” has
information on eating for diabetes, heart disease and digestive disorders.
You can discover a variety of ideas for physical activities that can provide life-long joy
and fitness benefits by clicking on the “Play” tab. The three icons featured within this
page are, “Physical Activity 101, Being Active at Any Age, and Play All Year Long.” For
example, “Being Active at Any Age” has information for people of all ages in
categories like, “Early Childhood, School Age/Teens, Young Adults, Adults/College Life,
Adults, Retired Adults, Families and Other Populations/Conditions.”
Dec. 2014 – Jan. 2015
Joy Akey
Yuma County
[email protected]
(970) 332-4151
Kate Emmerson
Logan County
[email protected]
(970) 522-3200
Gisele Jefferson
Washington County
[email protected]
(970) 345-2287
Tracy Trumper
Phillips County
[email protected]
(970) 854-3616
Extension Online
http://www.goldenplains.colostate.edu
www.extension.colostate.edu/logan
www.extension.colostate.edu/morgan
Where trade names are used, no
discrimination is intended and no
endorsement by Colorado State
University Extension is implied.
Continued on next page
Colorado State University, U.S. Department of Agriculture, Logan County, Morgan County and
Golden Plains Area Cooperating. Extension programs are available to all without discrimination.
Continued from page 1
Another special feature on each of the three main pages of the website is a bulletin board with quick tips related to that
tab theme. At the bottom of the homepage be sure to subscribe to the website so as new information is obtained by
the university you will be one of the first to receive those updates. Also at the bottom of the home page is a place you
can ask a question about something you may have read on the website or if there is something you would like more
information about you could type that in under the questions/comments area. At the top of each page you can share
this information with others by simply clicking one of the Facebook, Twitter, or Pinterest icons. Also, The sister website
created by CSU Extension, www.farmtotable.colostate.edu/ is another link at the bottom of the page you can go to for
information about how to grow, prepare and eat fresh foods. If you need information, inspiration or just some good
ideas about health and nutrition be sure to visit the website www.liveeatplay.colostate.edu as your first resource.
Happy Holidays?
Winter Holidays receive a huge build-up. Stores are advertising sales, setting up displays and playing seasonal music
even before the candle in the jack-o-lantern is blown out. It’s no secret, people love the holidays. They talk about being
in the holiday mood with all the excitement in the air.
The holiday season can bring changes for many families – people are visiting,
homes are decorated, there are parties, baking, shopping to do, cleaning to be
done, and schedules can be disrupted. These changes can cause uncertainty and
stress.
Media depicts the holiday season as a time when everyone is happy. For some
people, these images may pressure them to make this “the best holiday” or “the
best time of year” ever. These commercial images are not realistic and when
expectations are not met many people experience anxiety. To make this a happy
time of year, keep expectations at a reasonable level and set realistic goals.
This is the time of year people tend to overdo to make others happy. This
attitude drains time, energy and finances. A lot of effort is put into finding the
perfect gift but the recipient may not even remember what they got last year.
Happier holidays come from sound resource management and enjoyable times
spent with family and friends.
Shopping can be stressful, so start early. Make a good list that has names, sizes, color preferences, and the approximate
amount to be spent. If you don’t like crowds, shop at small stores away from the malls or do your shopping online.
Make sure to manage your holiday spending and watch the amount you purchase on credit. Imagine paying in May or
June for something that has not even lasted that long! Do not become pressured by commercial pitches to buy, buy, buy
and give, give give. Relax and enjoy holiday decorations, displays and merchandise for their beauty and interest.
Take some time out for yourself. Relax. Eat a healthy meal. Exercise. Sleep. Stay in touch with what the holidays mean
to you. What is important to your family? Do you treasure time spent with family and friends?
To make this a happy holiday season, focus on your family and loved ones and not what needs to be done. Slow down
and enjoy each other!
Information adapted from Happier Holidays tip sheet 10.208 at www.ext.colostate.edu
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Tips to save over $2,000 a year on healthy food
Americans are eating out less and making more food decisions with budget and health considerations. People want to
eat nutritious food without spending a great deal of money or time. The following tips and tricks will help you save
money, while maintaining a healthy diet.
1. Eat Meatless Meals 1 or More Nights a Week
4. Find a Budget Buster and Modify
Try to include a couple of
meatless meals in your menu for
the week. Skipping meat, even
once or twice a week, can help
save money since meat is usually
the most expensive part of a
meal. Save $210 per year.
(Replace 1 pound of sirloin
[$5.99] with a block of tofu,
cheese, a dozen eggs or a can of
beans [$1.96] once a week for a
year.)
If you splurge on fresh fish, canned salmon and tuna
also provide omega-3 fats for a heart healthy meal. The
difference: canned fish is significantly cheaper. Save
$224 per year. (Replace 1 pound of fresh tuna [$7.99]
with 1 pound of canned tuna [$3.68] once a week for a
year.) Buying fresh fish may not be your budget buster.
Maybe it’s buying from the frozen food truck or buying
bottled beverages. Identify one or more ways you can
save $5 a week; and you will save $260 per year.
2. Minimize Food Waste
According to the Environmental Protection Agency,
Americans throw out more than 25 percent of the food
we prepare. A study at the University of Arizona that
tracked food use and waste from production to the
table to the landfill estimated the average American
family of four throws out $590 worth of food each year.
So we need to do a better job of using leftovers and
learn what to do with food before it’s past its peak.
Save $590 per year. (Estimated value of the food an
average American household of four wastes in a year.)
3. Use the Slow Cooker for Cheaper Cuts of Meat
If you don’t have time to carefully grill a tender cut of
meat, then try a slow cooker. It will give you the same
effect (i.e. it makes inexpensive cuts of meat meltingly
tender), but you can plug it in, leave for the day and
come home to have dinner almost ready. Inexpensive
cuts of meat that work wonderfully in the slow cooker
include pork shoulder, beef chuck, brisket, as well as
chicken or turkey legs. Save $78 per year. (Replace 1
pound of boneless, skinless chicken breast [$4.99] with
1 pound boneless, skinless chicken thighs [$3.49] once a
week for a year.)
5. Don’t Order a Pizza; Make One at Home
Ordering pizza seems like a cheap and quick solution for
dinner. But a typical made-to-order pizza costs more
than $15. You can make your own at home for a lot less
and in about the same amount of time delivery takes.
Domino’s large, Brooklyn-style Sausage, Pepper &
Mushroom Pizza is $17.58 with tax (but not delivery
charge) included. Homemade pizza is about $7.58. Save
$520 per year. (Make pizza – or other homemade
dinner -- once a week instead of ordering takeout.)
6. Pack a Lunch a Couple Days a Week
Each day at work, the easiest choice is to grab
something at a deli or nearby restaurant. However, the
cost of buying lunch takes a toll on your food budget.
Choices can vary; but let’s say you average $8.50 each
day you eat out. So try bringing a lunch from home.
When you make dinner, think about what you’re going
to eat for lunch tomorrow. If you’re making a salad,
make a little extra and put it in a container, undressed.
What about your leftovers? If you have a little extra
chicken or half a can of beans, toss that in with your
lunch salad. Soups often cost less than $2 a serving and
can be great for lunch. Make more than you’ll need for
dinner, and reheat it for lunch the next day. Save $550
per year. (Replace an $8.50 lunch with a $3 lunch from
home 2 days a week, 50 weeks a year.)
Adapted from: www.eatingwell.com
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2015 - A Healthier Weigh Challenge
Preparations are underway for the 2015 "A Healthier Weigh" challenge set to begin January 11th. The 12-week
challenge encourages increasing activity, making wise food choices, and living a healthier lifestyle in 2015.
This is the ninth year for the challenge in most of the northeast Colorado counties; and the emphasis will be on
increasing personal fitness to improve and maintain health. New lessons are being prepared for the 2015 program.
There will be some bonus challenges related to physical activity and fitness.
After piloting the program with a small group of Spanish speaking participants this past winter, all of the counties will be
able to offer the program in Spanish in 2015. The written materials are all translated into Spanish, and the program also
offers an oral Spanish podcast of the lessons.
Adults, 18 years of age and older, may participate in this team challenge. Teams will consist of 3 or 4 adults to provide
some small group support and accountability that has proven to be more successful. There will again be a separate
category for individual participants. At weigh-in, each participant receives a pedometer to keep track of their daily
activity. Teams and individuals will earn points for the total steps or miles of activity recorded each week.
Participants receive a password to access bi-weekly information on the Extension website about nutrition, health and
fitness. For 2015, the website information and recommended learning activities are totally new. The 2015 materials
focus on making small changes towards nutrition, physical activity, and behavior modification along with some added
health and fitness challenges for individuals and teams.
Through increased activity and making wise food choices, participants in previous years have lost an average of 4 to 5
percent of their beginning weight and approximately 7 percent of their beginning waist circumference. Since the
program promotes overall health and fitness and not just weight loss, weekly weigh-in is not required. Participants will
weigh out in early April after completing the 12 weeks of the program.
Besides earning weekly points for activity, teams earn points for weight loss based on a percentage of the team's original
weight, and for percent of waist circumference inches lost by the team. Cash prizes are awarded at the conclusion of the
challenge in the categories of Steps, Weight Change, Waist Change, and Overall Challenge.
Registration packets are available at the County Extension Offices and are due by January 5th. To learn more about the
2015 "A Healthier Weigh" challenge and for challenge guidelines and entry forms, please contact:
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Logan County Extension at 970-522-3200 or email [email protected]
Morgan County Extension at 970-542-3540 or email [email protected]
Phillips County Extension at 970-854-4347 or email [email protected]
Washington County Extension at 970-345-2287 or email [email protected]
Yuma County Extension at 970-332-4151 or email [email protected]
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What’s Been Happening?
Food Handler’s Training
National Restaurant Association ServSafe® curriculum was taught by Colorado State University Extension and Northeast
Colorado Health Department on November 19, 2014 in Sterling, CO.
Turbo Kick is a high intensity, fast paced exercise class that is now offered in Logan County. Classes
are every Monday and Thursday at 5:15 AM. Call 522-3200 for more information.
Strong Women have been building lean muscle, strengthening bones, relieving stress,
and spending time with friends every Tuesday and Thursday at 12 pm in Logan County.
Fantastic Food Science Series for Youth - Logan and Washington Counties
The 3 session series of workshops have been completed. Youth gained hands on experience in food
science. They learned some kitchen safety and general skills needed for food preparation and
conducted science experiments related to cooking as well as prepare a meal.
Make it Mondays – Logan County
Every Monday in October and November youth had the opportunity to participate in an FCS workshop. Workshops
included barn wood scarecrows, pillowcase sewing, inspirational boards, and tote bag sewing. For more information on
upcoming workshops please call 522-3200.
Kids Holiday Event – Phillips County
The Holyoke Chamber and the Peerless Theater teamed up with Extension for the fourth year in a row to host the “Kids
Holiday” event on November 22nd from 12pm to 3pm at The Peerless Theater. This year, 36 kids, ages 3 to 14, made
white clay dough ornaments and then enjoyed the movie, “How the Grinch Stole Christmas” while snacking on popcorn
and pop. The colorful Christmas ornaments were then displayed in the window of Sullivan’s Appliance and Air of
Holyoke for all to see.
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Upcoming Events!
December
Start putting together your team for the A Healthier Weigh Challenge offered in Kit Carson, Logan, Morgan,
Phillips, Sedgwick, Washington and Yuma Counties! Registration due January 5th, 2015.
January
Diabetes Webinars
Join us in 2015 for a series of live webinars related to health and diabetes! Experts in the field will present on
topics related to diabetes and diet, physical activity, kidney health and foot care. The webinars will be
available at no cost in numerous locations throughout northeast Colorado with the first one tentatively
scheduled for January 22, 2015. Watch for more information coming soon to our Facebook page and local
media.”
Strong Women Class – Washington County
When: 4 pm to 5pm, Tuesdays and Thursdays Starting January 6th – April 30th
Where: Washington County Extension Office
Cost: $25 new enrollees and $15 returning participants
Call 970-345-2287 for more information
Strong Women Class – Logan County
When: 12 pm to 1 pm, Tuesdays and Thursdays Starting January 6th – March 31st
Where: Logan County Extension Office
Cost: $20
Call 970-345-2287 for more information
A Matter of Balance Class in Akron - Tuesdays or Thursdays at Akron Senior Center – 10 -11:30am; starting midJanuary. More details available soon
A new session of Turbo Kick will begin on Monday January 5th. Start your new year with a whole new
type of exercise class. Call 970-522-3200 for more information.
Babysitting Classes – Phillips and Yuma Counties
On January 2, 2015 from 9am to 3pm at the Phillips County Event Center in the Ortner Room, children 11 to 14
years old can take a Babysitting Basics class for $25. Students will learn how to identify emergency
situations and how to handle them, early childhood development, age appropriate activities and basic
instruction on CPR and First Aid. Students will receive a certificate of completion. Call the Phillips
County Extension Office at 854-3616 to pre-register.
The class will also be offered in Yuma County at the WRAC in Wray on January 19, 2015 from
9am to 3pm. Please call 970-332-4151 for more information.
ServSafe trainings will be offered throughout 2015 in various locations. Watch for information.
CSU Extension – NE Colorado FCS on Facebook
Hey Facebook fans https://www.facebook.com/CSUExtensionNortheastFCS
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