BUTLER COUNTY FAMILIES
ISU Extension and Outreach information and resources for northeast Iowa
September, 2015
BUTLER COUNTY EXTENSION &
OUTREACH
320 N. Main St.
Allison, IA 50602
319.267.2707
nejensen@iastate.edu
www.extension.iastate.edu/butler
Butler County
Spend Smart Eat Smart
Canning
Have you been bitten by the canning bug? Buying fresh local produce at the farmers
market or growing it yourself in your own back yard
garden has been inspiring lots of people to give canning
a try. If you would like to try canning before making a
huge investment in equipment, we have some
suggestions.
There are two different types of canners that the home
food preserver can use. Pressure canners can be
expensive, so if you want to try canning, start with food
that could be processed in a boiling water bath canner.
Extension Staff
County Program Coordinator
Nancy Jensen 319.267.2707
nejensen@iastate.edu
Office Assistant
Ruth Kampman
319.267.2707
rkamp@iastate.edu
Human Sciences Specialist,
Family Life
Cindy Thompson
641.229.6655
cpthom08@iastate.edu
Human Sciences Specialist,
Nutrition & Wellness
Jill Weber
319.234.6811, Ext. 112
jrweber@iastate.edu
Before you go out and spend a lot of money buying supplies, consider trying
canning with equipment you already have in your home.
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Stock pot – Large enough for canning jars to be totally submerged by 2
inches
Rack— this allows water to flow all around the jars and provides even
heating inside the jar. You can use a round rack from a roaster or one
that you cool cookies on. If you don’t have a rack, make one by tying
canning jar rings together with wire twist ties.
Lid for the canner—if your pot does not have a lid, use a cookie sheet or
pizza pan for the lid.
You may have a family member or co-worker that canned in the past and has jars that
they would like to pass on. You will want to check for cracks and nicks in the jars before
using them. Be sure to wash them well or send them through the dishwasher before using
them. You can find jar rings and flats in most grocery stores. Resist the temptation to buy
more than you will use in your first canning adventure. The jar lids—or flats as they are
called—do expire.
Now that you have the equipment that you need and some idea of the sort of food you
could preserve, it is time to find a recipe. At AnswerLine, we advise only using safe, tested
recipes for your home preserved foods. By tested recipe, we mean a recipe that has been
scientifically tested in a laboratory to ensure there is enough acid in the food and that it is
… and justice for all
Iowa State University Extension programs are available to all without
regard to race, color, age, religion, national origin, sexual orientation,
gender identity, genetic information, sex, marital status, disability, or
status as a U.S. veteran. Inquiries can be directed to the Director of Equal
Opportunity and Compliance, 3280 Beardshear Hall, (515) 294-7612.
Cooperative Extension Service, Iowa State University of Science and
Technology, and the United States Department of Agriculture
heated long enough in the jars to remain safe over the storage life of the food.
Generally speaking, recipes that have been passed down in your family don’t
tend to be tested recipes. You can find tested recipes from Iowa State University
Extension and Outreach, The National Center for Home Food Preservation, the
USDA Canning Guide, and the Ball Blue Books. The links for these recipe
resources are at the bottom of this blog. We like to use current recipes, so we
advise not using any recipes older than 2009. Follow these links, or call us at
AnswerLine and we will help you find recipes for the food you would like to
preserve.
Recipe Reminders
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Follow the recipe as it is written. This means no additions of other foods that might be tasty—the recipe wasn’t tested
for variations. If you want to change things a bit, do it after you open the jar to serve the food.
Use the amount of headspace inside the jar that is prescribed in the recipe; this will give you the best quality end
product.
Remember to adjust your recipe for altitude. All canning recipes were written as if everyone lives at sea level. Those of
us (most of the state of Iowa) that live above 1000 feet will need to add 5 minutes to any boiling water bath canning
time for safe processing. If you use a weighted gauge pressure canner, add 5 pounds to the weight. If you are unsure
of the altitude at your house, give us a call. We love to help.
We hope you enjoy your first attempt at canning and find a satisfying new hobby. Remember you can contact us with
questions. You can reach us at 1-800-262-3804 in Iowa, 1-800-854-1678 in Minnesota, and 1-888-6336 in South Dakota. You can
also call us at our local number 515-296-5883 if your area code is not from one of the above three states. Email us at
answer@iastate.edu. or contact us on Facebook.
The AnswerLine staff
Vegetable Pasta Soup
I always look forward to fall, it is my favorite season. I enjoy watching the harvest come in and I like
that the weather cools down. I also enjoy putting my soup recipes back into my menu rotation. Our
recipe of the month for September is Vegetable Pasta Soup.
Here are the reasons I love to include soup in the menu rotation for the cooler months:
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It is loaded with vegetables. Many people do not eat enough vegetables, and eating a bowl of soup is an easy way
to get the vegetables we need.
It freezes well. I value recipes that freeze well because they make future meal prep so much easier. I freeze individual
servings for lunches and I freeze larger batches for a quick evening or weekend meal.
It is versatile. I do not need to make this recipe the same way twice, so no one gets bored with the same old thing. The
vegetables and seasonings can be changed and adjusted based on what I have on hand and what is on sale at the
grocery store. And, if I want to add protein to this soup, I simply need to add in a can of beans or some leftover
chopped meat. A note of caution if you do change things up with this recipe, watch it closely because you may
need to add water.
Try our Vegetable Pasta Soup – it may just make its way in to your menu plans for the cool fall and cold winter ahead.
Vegetable Pasta Soup
Serving Size: 1 1/2 cups | Serves: 8
Ingredients:
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1 tablespoon vegetable oil
4 cups chopped or sliced vegetables (like onions, carrots, and zucchini)
1 can (14 1/2 ounces) diced tomatoes with green chilies
1 can (14 1/2 ounces) low sodium vegetable or chicken broth
2 cups water
1/4 teaspoon salt
1 tablespoon Italian seasoning or dried basil
2 cups small whole wheat pasta (shell or macaroni)
6 cups fresh spinach leaves (about 1/2 pound), thoroughly washed (or kale, collard
greens, or 10 ounces of frozen spinach)
Instructions:
1.
2.
3.
4.
5.
Heat the oil in a large saucepan over medium heat until hot. Add onions and carrots. Cook, stirring often, until the
vegetables are softened. This should take about 3 minutes.
Stir in zucchini and canned tomatoes. Cook 3 to 4 minutes.
Stir in the broth, water, salt, and Italian seasoning or dried basil. Bring to a boil.
Stir in the pasta and spinach. Return to a boil.
Cook until the pasta is tender, using the time on the package for a guide.
Notes: Prewashed or ready to eat spinach does not have to be washed. Use plain diced tomatoes for less spiciness.
Tips:
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Soup freezes well.
Use washed and diced garden tomatoes and homemade broth if they are available. Keep cut tomatoes cold until
you need them.
Wash fresh vegetables under running water before preparing.
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Words on Wellness
Orthorexia: An Obsession with Eating Pure
When obesity is a national emergency, a serious dedication to a healthy diet hardly seems like a
bad thing. But, for some, a fixation on healthy eating develops into an obsession. If someone
refuses to eat food that is not “pure,” starts skipping family meals or dinners out, rejects food they
once loved, or can’t bring themselves to eat a meal they haven’t prepared with their own hands,
they may be suffering from an emerging disordered eating pattern called orthorexia.
What is Orthorexia?
Orthorexia — an unhealthy fixation on eating only healthy or “pure” foods — was originally
defined as a disordered eating behavior in the ‘90s, but experts believe it has been gaining steam in recent years, fed by the
number of foods marketed as healthy and organic, and by the media’s often conflicting dietary advice. Like anorexia
nervosa, orthorexia is a disorder rooted in food restriction. Unlike anorexia, for othorexics, the quality instead of the quantity of
food is severely restricted.
If someone is orthorexic, they typically avoid anything processed like white flour or sugar. A food is virtually untouchable unless
it’s certified organic or a whole food. Even something like whole-grain bread — which is a very healthy, high-fiber food — is off
limits because it’s been processed in some way.
Orthorexics typically don’t fear being fat in the way that an anorexic would, but the obsessive and progressive nature of the
disorder is similar. Orthorexics may eliminate entire groups of food — such as dairy or grains — from their diets, later eliminating
another group of food, and another, all in the quest for a “perfect” clean, healthy diet. In severe cases, orthorexia eventually
leads to malnourishment when critical nutrients are eliminated from the diet.
Orthorexics often have misunderstandings about food or nutrition. People with eating disorders know a lot about food and
food science, but they don’t always have accurate information. Sometimes their sources are magazines and blogs that might
not be reputable.
For more information about eating disorders, visit the National Association of Anorexia Nervosa and Associated Disorders,
www.anad.org
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Are You Sitting Too Much?
Most adults spend half their waking day sitting behind a desk, in front of a computer or TV, or
riding in a car. Sitting is linked to a higher risk of cancer, heart disease, and type 2 diabetes.
Research shows a 14 percent higher risk of these chronic diseases among those who sit for eight
or more hours daily. Everyone who engages in prolonged sitting can be at risk, even those who
are physically active each day. Prolonged sitting is a lifestyle risk factor that can be addressed
by changing lifestyle habits. See the list below for ways to get more activity into your day.
Source: American College of Cardiology; Study Bolsters Link between Heart Disease, Excessive
Sitting; March 2015
3 Ways to Move More:
1. Sit less. Notice the time you spend sitting and break up long stretches with movement. Pace while talking on the phone.
Take the stairs instead of the elevator. Take a walk during lunch.
2. Engage in aerobic exercise about 30 minutes each day. Aim for 150 minutes a week of moderate-intensity aerobic exercise
(activity that causes your heart rate to increase).
3. Do resistance training at least two days a week. This type of exercise challenges major muscle groups to near exhaustion in
8–12 repetitions.
Always consult your health care provider before beginning any new physical activity routines.
Walk Your Way to Fitness
This publication includes a sample walking program, a “talk test,” and tips on comfortable
clothing.
Download at: store.extension.iastate.edu/Product/PM1929/
Get Moving in Your Community
Studies show that individuals are more physically active if the environment provides them with opportunities to do so. Examine
your neighborhood, workplace, or school to identify ways to make your surroundings more inviting for walking or exercise. Here
are four ideas to consider:
• Start a walking group in your neighborhood or at your workplace.
• Make the streets safe for exercise by driving the speed limit and yielding to people who walk, run, or bike.
• Participate in local planning efforts to develop a walking or bike path in your community.
• Share your ideas for improvement with your neighbors or local leaders.
Source: Opportunities Abound for Moving Around, May 2015, newsinhealth.nih.gov/issue/May2015/Feature1
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Answer Line
Stretching Food Dollars
Rent, car payments, utility bills – they can really add up! Some expenses are fixed and we don’t
really have the power to change them, but food dollars can be stretched to get you more for
your money. Whether your challenge is a period of unemployment, an expensive repair bill or
just managing your family’s monthly budget, stretching your food dollars may help free up
money for other things. Sometimes it can be as simple as dropping some high-cost habits and
picking up a few cost-saving ones.
High-cost Habits
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Eating fast food or other restaurant food – it’s almost always much more expensive than food cooked at home.
Always buying the name brand – for some items, there may be differences between brand name and generic
products, but for most the biggest difference is the price.
Buying fruits and veggies that are already cut up or food that is already prepared in some way – you can get much
more for your money by doing the prep work at home.
Letting food go bad before it gets eaten – whether it’s perishables like fruits, veggies and milk or leftovers from last
night’s dinner; don’t let them go to waste!
Cost-cutting Strategies
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Plan meals and snacks one week at a time. First, plan to use what you have to ensure no food goes to waste. Plan
larger size meals so you can work leftovers into meals later in the week. This saves time and reduces waste.
Use your meal plan to make a grocery list and stick to the list.
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Be a careful shopper. Only shop in the aisles that have the groceries you need, based on your list. Avoid the aisles that
contain items you don’t need. To avoid impulse buys, don’t shop when you’re hungry. Remember that stocking up on
foods that are on sale only saves money if the food doesn’t go to waste.
Move foods that go bad quickly to the front of the fridge where you can see them and plan to eat them first. Cut up
veggies and fruits so they are ready to eat.
Did you spot a high-cost habit you can drop in favor of one of the cost-cutting strategies? With a little time and planning, you
can make your food budget go a long way!
Find more information and tips for eating healthy on a budget as well as how-to videos and inexpensive, healthy recipes on
ISU Extension and Outreach’s Spend Smart. Eat Smart. website.
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Crayon Stains in Clothing
Now that school has started it may be time to get into a new routine. Remembering to check the
pockets of clothing is a task I can often forget. Here are some tips if you miss one of those new school
crayons and it goes through the washer and dryer. Remember, this is a dye stain so you will need to
spray or sponge that stain with a dry-cleaning solvent (Goof Off or Goo Gone) then rub with heavy-duty
liquid laundry detergent before washing.
If the crayon accidently end up inside a dryer load of clothes and left multiple stains:
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First place the amount of detergent you would use for that size washer load into the washing machine.
Next, add 1 cup water conditioner (Spring Rain, Calgon or Rain Drops) and 1 cup baking soda.
Fill up washer with clothes and water and agitate the load for 5 minutes.
Allow the load to soak for a bit before you finish washing.
Check before putting in dryer. You may still have to try a dry cleaning fluid on remaining spots.
If you need to clean the dryer:
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Unplug or shut off the gas. Use a non-abrasive, non-flammable cleanser (Soft-Scrub) and clean.
Rinse thoroughly with warm water.
Then tumble a load of old rags or towels on regular cycle to remove rest of stain.
Now that school has started it may be time to get into a new routine. Remembering to check the pockets of clothing is a task
I can often forget. Here are some tips if you miss one of those new school crayons and it goes through the washer and dryer.
Remember, this is a dye stain so you will need to spray or sponge that stain with a dry-cleaning solvent (Goof Off or Goo
Gone) then rub with heavy-duty liquid laundry detergent before washing.
If the crayon accidently end up inside a dryer load of clothes and left multiple stains:
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First place the amount of detergent you would use for that size washer load into the washing machine.
Next, add 1 cup water conditioner (Spring Rain, Calgon or Rain Drops) and 1 cup baking soda.
Fill up washer with clothes and water and agitate the load for 5 minutes.
Allow the load to soak for a bit before you finish washing.
Check before putting in dryer. You may still have to try a dry cleaning fluid on remaining spots.
If you need to clean the dryer:
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Unplug or shut off the gas. Use a non-abrasive, non-flammable cleanser (Soft-Scrub) and clean.
Rinse thoroughly with warm water.
Then tumble a load of old rags or towels on regular cycle to remove rest of stain.
Science of Parenting
Autonomy vs Diminished Skills
Most days Dad cannot add or subtract or figure out if he has enough money in his pocket to pay for something. I try hard to
never say, “NO”, because that leads to reasoning with Dad, and there just is no such thing as a logical discussions when
Alzheimer’s is involved. My goal is to make Dad FEEL good. So, Dad now carries a wallet with $30 to $50 in it most days. With
the exception of a walk down town to have coffee with the neighbor (who is also in his 80’s and lives with his daughter), dad
goes nowhere without me. So, why does Dad need that much money in his wallet? Because, that is what he has ALWAYS
carried in his wallet. It is NORMAL for him. It makes him FEEL good. More than once he has lost his wallet and I have always
found it…in a pair of pants in the laundry basket or in a drawer in his room. I have no concern that he will REALLY lose it
because he never goes anywhere without me. Dad’s wants are few and inexpensive. Having $30 – $50 in his pocket means he
never has to figure out if he has enough to pay for something. If I know he wants something that will cost more than he has in
his wallet, we swing by the bank and pick up some extra cash so he can manage the transaction without my help.
As Dad’s disease progresses, he gets younger in his mind and in his behaviors. While picking up stuff for our vacation, Dad
began grabbing snack items for our trip. He grabbed an armload and ran to the check out to quickly pay for them. Why the
hurry? Why not continue shopping with me and we all check out at the same time? As a kid, that behavior would have made
Dad ask ME if my money was burning a hole in my pocket. It occurred to me that, HE wanted to pay for these things to share
with everyone on the trip. Had he waited and checked out with me, I may have insisted on paying for it all together. He
wanted the joy of being the provider. So, in the future when we shop, I will send him to pick out the fruit and let him pay for it
while I take care of the rest of the purchases.
My financial goal with Dad is to keep him safe, secure and happy. I don’t always get it right the first time (At first I didn’t let him
carry cash for fear he would lose it), and we all paid the price. The good news is, he has no short term memory so he doesn’t
remember my unsuccessful attempt at making him happy. Alzheimer’s always lets me have more than one try at getting it
right.
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Money Tips
80/20 Rule
Think about time management, and the clutter in your home, and then think about this next statement.
Most people use only about 20 percent of what they own. Think about the clothes that you have worn in the last two weeks –
you probably only wore 20 percent of the clothes that you have. The other 80 percent is just taking up valuable space, getting
in the way, and causing more work than is necessary. Some people would call that clutter in your life.
This rule also applies on the job. The rule indicates that 20 percent of a person’s effort will produce 80 percent of the results. As
a business person, if your goal is $100,000 in sales, 20 percent of your efforts toward this goal will result in $80,000 in sales. The
remaining 80 percent of what you do will only result in the remaining $20,000.
Attention to the 80/20 rule can help you prioritize your time, focusing on tasks that have the most impact. The rule, called the
“Pareto Analysis Principle,” is useful to anyone who is juggling many tasks.
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Keep Your Travel Budget & Memories in Check
Earlier last month, I was entertaining an elementary friend and her husband who visited Dubuque. I
tried to mix the free activities with a few items that had a small price. There are several fall
celebrations that you might want to take in, too.
Families are always looking for ways to cut expenses so here were some of the free items included:
drive down Loras Boulevard (built-in roller coaster ride), visiting Julien Dubuque memorial; river
walk with the new art work; spending time at the Arboretum and Saturday morning Farmer’s
Market.
To mix things up, we took in the 4th street Elevator (Felenon Place Elevator); currently there is a
Titanic exhibit at the National Mississippi River Museum and Aquarium, so we visited that as well as the overlook of the
Mississippi River at Balltown. The next afternoon, we had a river cruise. The bonus here was seeing an eagle nest on one of the
shore trees and looking at a loaded barge going up the river and seeing the downtown area from the river point of view.
Thinking Aloud with Children
As my children have grown up, I’ve been pleased to see that they generally think things through
– they consider various options fairly thoroughly, especially when it’s an important decision. I
don’t take full credit for that, but I like to think I contributed. Thoughtful decision-making (about
finances and other issues) is not an inborn capacity – it needs to be taught. So how do we help
our children build that skill?
One habit I developed with my kids was to never say “I can’t afford that.”
Why? Because it was usually a lie – I could afford a certain toy, or a certain pair of shoes, or… whatever. Instead, I got in the
habit of saying something like this: “I choose not to buy that $5 box of cereal, because I want to use my money to buy fruits
and vegetables, which are more important.” I didn’t necessarily use that exact phrase, but I worked to convey that I had
thought about the trade-offs and was trying to spend my money on the things that were most important. And sometimes I
said “yes I will pay for that,” because it was important or valuable.
It was kind of like thinking out loud – sharing with my daughters the reasons why I made certain choices; even sometimes
letting them hear the argument going on inside my head (“should I or shouldn’t I?”). I think that was helpful to my children. I
kept it age appropriate – for example, I didn’t share with a 10-year-old child my uncertainty about which health insurance
plan to sign up for. But I did let them in on my thinking about daily spending decisions, and about larger decisions as they
grew older.
What steps do you take to help your children learn to make thoughtful decisions?
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Snack Tips for Parents
Snacks can help children get the nutrients needed to grow and maintain a healthy
weight. Prepare single-serving snacks for younger children to help them get just enough
to satisfy their hunger. Let older kids make their own snacks by keeping healthy foods in
the kitchen. Visit the children's section of ChooseMyPlate to help you and your kids
select a satisfying snack.
1.
Save time by slicing veggies
Store sliced vegetables in the refrigerator and serve with dips like hummus or
low-fat dressing. Top half a whole-wheat English muffin with spaghetti sauce,
chopped vegetables, and low-fat shredded mozzarella and melt in the microwave.
2.
Mix it up
For older school-age kids, mix dried fruit, unsalted nuts, and popcorn in a snack-size bag for a quick trail mix. Blend
plain fat-free or low-fat yogurt with 100% fruit juice and frozen peaches for a tasty smoothie.
3.
Grab a glass of milk
A cup of low-fat or fat-free milk or milk alternative (soy milk) is an easy way to drink a healthy snack.
4.
Go for great whole grains
Offer whole-wheat breads, popcorn, and whole-oat cereals that are high in fiber and low in added sugars, saturated
fat, and sodium. Limit refined-grain products such as snack bars, cakes, and sweetened cereals.
5.
Nibble on lean protein
Choose lean protein foods such as low-sodium deli meats, unsalted nuts, or eggs. Wrap sliced, low sodium deli turkey
or ham around an apple wedge. Store unsalted nuts in the pantry or peeled, hard-cooked (boiled) eggs in the
refrigerator for kids to enjoy any time.
6.
Keep an eye on the size
Snacks shouldn’t replace a meal, so look for ways to help your kids understand how much is enough. Store snack-size
bags in the cupboard and use them to control serving sizes.
7.
Fruits are quick and easy
Fresh, frozen, dried, or canned fruits can be easy “grab-and-go” options that need little preparation. Offer whole fruit
and limit the amount of 100% juice served.
8.
Consider convenience
A single-serving container of low-fat or fat-free yogurt or individually wrapped string cheese can be just enough for an
after-school snack.
9.
Swap out the sugar
Keep healthier foods handy so kids avoid cookies, pastries, or candies between meals. Add seltzer water to a ½ cup
of 100% fruit juice instead of offering soda.
10. Prepare homemade goodies
For homemade sweets, add dried fruits like apricots or raisins and reduce the amount of sugar. Adjust recipes that
include fats like butter or shortening by using unsweetened applesauce or prune puree for half the amount of fat.
Calendar of Events
September:
15 Staying Safe, Clarksville
18 Ag Team
21 Staying Safe, Parkersburg
22 Staying Safe, Clarksville
21-25 Farm Safety Week
26 Kidfest, Fairgrounds, 11:00 am - 1:00 pm
27 County Council, Extension Office, 4:00 pm
30 Record Books & Award names due to Extension Office
October:
3 Growing Up Wild, Clarksville Heery Woods, 8:00 - 12:30
4 Clover Patch Meeting, Extension Office, 3:30 pm
5 Staying Safe, Parkersburg
6 Staying Safe, Clarksville
6 4H & Youth Committee Meeting, Extension Office, 7 pm
9 Loving Your Family, 9:00 am - 3:00 pm
17 Pruning Workshop, Wilder Park, Allison, 9:30 am
21 Roadside. Forest, Aquatic Training, 9-11:30 am, Extension Office
29 Mosquito & Public Health, 9-11:30 am, Extension Council
29 Dealing with New and Old Windbreaks, 6-8 pm, Extension Office
November:
4 Extension Council, 7:00 pm
7 4H Awards Program, Greene Community Center, 6:00 pm
11 Ornamental Turf Training, Extension Office, 9-11:30 am
12 Mandatory Leader Training, Extension Office, 7 pm
17 Fumigation Training, Extension Office, 9-11:30 am
18 Commercial Ag Weed Training, Extension Office, 9-11:45 am
23 Market Ready, Hawkeye Community Center, 9:00 am – 5:00 pm
26-27 Office Closed
30 GAP. Level 1, Hawkeye Community Center, 8:00 am – 5:00 pm