EXPANDED FOOD AND NUTRITION
EDUCATION PROGRAM
ONE COMMERCE DRIVE, CUMBERLAND, MD 21502
ALLEGANY COUNTY
Staying Active Through Winter
JANUARY 2016
Winter Italian Vegetables
Makes 6 (1 cup) servings
It can take a little extra effort to stay
active when it’s cold outside, but it’s
worth it. The benefits of physical
activity are many:
 Strengthens your immune system. Even
moderately active people catch 20-30% fewer
colds than their sedentary counterparts.
 Reduces feelings of depression, anxiety and
stress.
 Improves sleep
 Increases your chances of successful weight
loss and helps maintain a healthy weight.
Here are a few ideas:











Walk
Snowboard
Play tag in the snow
Ski
Chop wood
Look for animal tracks in the snow
Shovel snow
Ice Skate
Ice Hockey
Sledding
Build a Snowman
Ingredients:
2 cups water
1 cup broccoli florets
1 cup cauliflower florets
2 small zucchini, sliced
1 small onion, diced
3 stalks celery, chopped
1 (8ounce) can tomato sauce
2 teaspoons basil
1 teaspoon salt (optional)
1 pound package pasta, cooked
Directions:
1. Put one cup of water in
saucepan and add vegetables.
2. Cook for five minutes.
3. Add tomato sauce, remaining
cup of water, basil and salt.
4. Simmer until heated thoroughly.
5. Serve with cooked pasta.
** Remember to use sunscreen. It’s just as easy to
get sunburned in the winter as in the summer.
Nutrition Info:
150 calories, 1g total fat, 0mg
cholesterol, 260mg sodium, 31g
total carbohydrate, 6g protein.
Source: www.dhhs.nh.gov
Source: ESBA Recipes
The University of Maryland, College of Agriculture and Natural Resources programs are open to all and will not
discriminate against anyone because of race, age, sex, color, sexual orientation, physical or mental disability, religion,
ancestry, or national origin, marital status, genetic information, or political affiliation, or gender identity and expression.
When to throw food out?
As the New Year begins, thoughts may turn to
cleaning and organizing our kitchens. A lot of
good food gets thrown out because of
confusion about dates printed on food labels.
Most dates on food products are voluntary and
not required by law. The exception is baby
food products and infant formula and certain poultry products. Here
is a brief description of what some of these dates mean:

Sell by is the last date recommended to sell the product in
the store. This date DOES NOT mean the product is unsafe to
eat after that date.

“Best if used by” or “use-by” refers to when food is at its
peak quality to consume. Foods can still be consumed after
these dates and it does not refer to the safety of the food.

Expiration dates refer to the quality and the safety of the
food. Some foods may still be safe to eat after the expiration
date but it is best to not take chances with small children or
perishable foods like meat, milk, produce and ready-to-eat foods.
These should be consumed by that date.
The one factor that is most important for food safety is how the food
is handled and stored at home. Follow proper storage and handling
guidelines to provide safe food for your family.
Lisa McCoy, MS, RDN, FCS Extension Educator
DIY Bookmarks
Don’t throw away your greeting cards after the holidays. Try
making some bookmarks for yourself or others.
Materials:
 Greeting Cards
 Scissors
 Pencil
 Ruler
 String
 Hole Punch
Directions:
1. Find a card you like.
2. Measure a rectangle that is 2 inches wide by 6 inches
3. Draw the measurements onto the card.
4. Cut along the line.
5. Punch a hole in the top.
6. Tie a string through the top.
7. Find a great book and put the bookmark to good use!
http://andria-drawingnear.blogspot
Eating for Immunity
While nothing can completely
stop a cold in its tracks,
a healthy immune system can
help ward off the germs that
cause colds and the flu.
Foods rich in vitamin C and
beta-carotene, such as citrus
fruit, cabbage, broccoli,
pumpkin, sweet potato, and
spinach, have immuneboosting power.
Diets should also include a
healthy level of good bacteria
to protect us from other
infection. Yogurt and
sauerkraut are two foods that
can meet this need.
Drinking green tea may also be
associated with combating
viruses.
There is no magic cure for a
cold or the flu, but following
some of these simple nutrition
steps gives your body the best
chance of fighting off common
winter bugs.
Source: www.todaysdietician.com
Newsletter prepared by:
Eileen Morgan and Kathy Kinsman
The Expanded Food and Nutrition Education
Program (EFNEP) helps families, Eat better,
Feel better, and Cut food costs. To find
out more about EFNEP contact:
University of Maryland
301-724-3320
Kathy Kinsman—kkinsman@umd.edu
Eileen Morgan—emorgan@umd.edu
Sara Barnard—sbarnard@umd.edu
Linda Ashburn—lashburn@umd.edu
(Coordinator)
http://www.extension.umd.edu/