I often feel I need some “brain-boosting power”? Do you ever feel that way? Consider this….

According to Dr. Lisa Ravdin of Weill Cornell Medical College, physical activity enhances cognitive functioning by increasing the flow of oxygen-rich blood to the brain. Exercise also reinforces connections between neurons in the brain, as well as, inter-connections between different parts of the brain. Ravdin found that individuals who increased their level of exercise by beginning a new aerobic exercise program actually had improved cognitive function at the end of the study.

Exercise is good for the body and the brain! J

Source: Weill Cornell Medical College Food & Fitness Advisor, November 2009

Lynda Johnson
Lynda S. Johnson, M.S., R.D.
Nutrition & Health Education Specialist
University of Missouri Extension
14 E. 19th Street, Suite 102
Higginsville, MO 64037
Phone: 660-584-3658 Fax: 660-584-3659

We’re always advised to exercise at a level of moderate intensity to benefit most from exercise, but what is “moderate intensity”?

Researchers have found an easy way to determine if your activity is at the “moderate-intensity” level while walking. Using a pedometer to count your steps, take at least 100 steps per minute. This would be considered walking at a level of “moderate-intensity”. These findings reported in the May “American Journal of Preventive Medicine” also suggested that if you are beginning a walking program, aim for 1000 steps in 10 minutes, and work your way up to 3000 steps in 30 minutes.

Source: Weil Cornell Medical College - Food & Fitness Advisor newsletter, June 2009
Lynda Johnson
Lynda S. Johnson, M.S., R.D.
Nutrition & Health Education Specialist
University of Missouri Extension
14 E. 19th Street, Suite 102
Higginsville, MO 64037
Phone: 660-584-3658 Fax: 660-584-3659

Keep those gums healthy!

If you have moderate to severe periodontal (gum) disease, you should be more aggressively screened or treated for cardiovascular disease, accordingly to a new consensus paper from the editors of the American Journal of Cardiology and the Journal of Periodontology. This is especially true if you have any cardiovascular risk factors, such as smoking or high cholesterol. There is accumulating evidence that people with gum disease are at increased risk for cardiovascular disease, possibly because chronic inflammation is involved in both diseases. (source: University of California, Berkeley Wellness Letter, October 2009)

Susan Mills-Gray
Nutrition & Health Education Specialist Co-County Program Director University of Missouri Extension
Cass County Center
302 S. Main, Harrisonville MO 64701
816.380.8460
816.380.8465 (fax)
816.506.3338 (cell)
mills-grays@missouri.edu

Get Plenty of Sleep to Reduce Diabetes Risk

Ok, MU Extension cohorts, pay attention! Lack of sleep increases your risk of type-2 diabetes. SUNY-University of Buffalo researchers report that study subjects who averaged less than six hours of sleep nightly were 4.5 times more likely to develop type-2 diabetes than those sleeping longer. This study was conducted over a 6 year period with 91 participants. This study supports the growing evidence of the association of inadequate sleep with chronic disease development. So add an early bedtime to your already over-booked calendars!!!
(source: Tufts University Health & Nutrition Letter, August 2009)

Susan Mills-Gray
Nutrition & Health Education Specialist
Co-County Program Director
University of Missouri Extension
Cass County Center
302 S. Main, Harrisonville MO 64701
816.380.8460
816.380.8465 (fax)
816.506.3338 (cell)
mills-grays@missouri.edu

Preventing Prostate Cancer

For not, it looks like the best lifestyle strategy to guard against prostate cancer is to focus on a variety of plant foods (particularly those containing lycopene – see those listed foods), limit high-calorie foods, avoid excessive fat, dairy, and meat intake; stay physically active, and maintain a healthy weight with particular attention to abdominal fat accumulation.

Lycopene rich foods:

Red fruits and vegetables, such as:
Tomatoes
Watermelons
Pink grapefruits
Apricots
Pink guavas
Processed tomato products, such as
Tomato juice
Tomato ketchup
Tomato paste
Tomato sauce
Tomato soup
**Lycopene is better absorbed when consumed in processed or heated tomato-based products rather than in raw tomatoes**

Sources: Environmental Nutrition, Sept 09; American Cancer Society
Susan Mills-Gray
Nutrition & Health Education Specialist
Co-County Program Director
University of Missouri Extension
Cass County Center 302 S. Main, Harrisonville MO 64701
816.380.8460
816.380.8465 (fax)
816.506.3338 (cell)
mills-grays@missouri.edu

Eat More Veggies, Nuts & Fish to Lower Risk for Alzheimer's

According to findings released by Columbia University, a diet high in cruciferous (broccoli, cauliflower, Brussels sprouts, etc.), and green leafy (spinach, kale, romaine, etc.) vegetables, tomatoes, nuts and fish, but low in red meat and high-fat dairy products was associated with lower risk of Alzheimer’s. The University analyzed seven nutrients thought to be related to Alzheimer’s in the diets of 2,136 healthy seniors in New York. Over an average follow-up of four years, the one third of the subjects most closely matching this dietary pattern were 42% less likely to develop Alzheimer’s than those whose diets most diverged from that pattern. During this time period, 251 of the study participants developed Alzheimer’s. The key nutrients positively correlated with reduced risk for Alzheimer’s were omega-3, omega-6, folate and vitamin E.

Source: Tufts Health & Nutrition Letter, September, 2009

Lynda Johnson
Lynda S. Johnson, M.S., R.D.
Nutrition & Health Education Specialist
University of Missouri Extension
14 E. 19th Street, Suite 102
Higginsville, MO 64037
Phone: 660-584-3658 Fax: 660-584-3659

Skim Milk in the morning may help you lose weight

Results from a study published in the July issue of the American Journal of Clinical Nutrition suggest that drinking a glass of skim milk with breakfast may help you stay full longer. The 34 overweight study participants consumed a fixed calorie breakfast and either a glass of skim milk for two weeks, and then a week apart, two weeks with a glass of fruit juice. Study participants rated their satiety or “fullness” throughout the morning. Four hours after breakfast, they ate whatever they wanted for lunch, and calorie intake was measured. Participants consumed about eight percent fewer calories at lunch after drinking skim milk versus following fruit juice. Ratings of fullness following milk consumption were higher throughout the morning. Findings suggest that drinking skim milk with breakfast may help stave off hunger longer, and lead to more success while trying to control weight.

Source: Food & Fitness Advisor, September, 2009


Lynda Johnson
Lynda S. Johnson, M.S., R.D.
Nutrition & Health Education Specialist
University of Missouri Extension
14 E. 19th Street, Suite 102
Higginsville, MO 64037
Phone: 660-584-3658 Fax: 660-584-3659

Experience 4-H state fair activities

Have you noticed that Amanda Stapp, the 4-H information specialist, has been posting daily video files of 4-H activities at the Missouri State Fair? Check out the Web site: http://4h.missouri.edu/news/2009/statefair09.htm.You can see the exhibits and demos. There are even video interviews with specialists at the MU Extension exhibit. Only thing missing - the cotton candy and corn dogs! Good job, Amanda!

Feeling Fatigued? You’re Not Alone!
According to the Centers for Disease Control & Prevention, over 2 million Americans annually experience marked fatigue lasting 6 months or more. Here are nutrition strategies that might help one overcome chronic fatigue:
1. Eat Breakfast – This vital meal boosts metabolism & replenishes depleted energy – include carbohydrates & protein as part of your breakfast
2. Choose complex carbs – Eat more whole grain pasta & bread, brown rice, and starchy vegetables like winter squash & sweet potatoes that are high in complex carbs and fiber. Fiber helps slow absorption of carbs so you have a steady release of energy.
3. Focus on healthy fats – Fats also slow down digestion so you don’t absorb carbs so quickly and have a spike in your blood sugar. Choose healthy fats like nuts, seeds, olive oil, avocadoes. “Mixed” meals and snacks that are a combination of carbs, fats, and protein help sustain you, and provide slower release of energy over time.
4. Include Lean protein – Protein plays many roles within the body, so don’t omit in your meals. Avoid high fat protein sources, and select lean beef, pork, poultry, fish, and beans.
5. Drink plenty of water – Being dehydrated can make you feel fatigued and make you overeat. Drink at least 8 glasses of water each day.

Source: Adapted from Weill Cornell Medical College Food & Fitness Advisor, September 2009


Lynda Johnson
Lynda S. Johnson, M.S., R.D.
Nutrition & Health Education Specialist
University of Missouri Extension
14 E. 19th Street, Suite 102
Higginsville, MO 64037
Phone: 660-584-3658 Fax: 660-584-3659

Current topics

Stymied for an idea for a press release? Listen to the news and you'll quickly discover current topics of interest. Hot right now: flu prevention as the school year approaches. The quicker you react, the more likely a press release will blossom into a radio and/or television interview.

Carrots Cooked Whole Retain More Nutrients

Carrots cooked whole retain 25% more of a possible anticancer compound, falcarinol, than carrots that are chopped before cooking. Chopping increases the surface area so more of the nutrients leach out into the water while they are cooked. By cooking whole, and chopping them up afterwards, you are locking in both taste and nutrients. Pre-chopped carrots similarly lost more vitamin C than those cooked whole. Blind taste tests with almost 100 people found that 80% preferred that flavor of carrots cooked whole. The whole-cooked carrots, scientists explained, retain more of their natural sugars and their sweet taste.

Source: Tufts University Health & Nutrition Letter, August 2009

Lynda Johnson
Lynda S. Johnson, M.S., R.D.
Nutrition & Health Education Specialist
University of Missouri Extension
14 E. 19th Street, Suite 102
Higginsville, MO 64037
Phone: 660-584-3658 Fax: 660-584-3659

Get Plenty of Sleep to Reduce Diabetes Risk

Add another health concern to the growing list associated with not getting enough shut-eye! Lack of sleep may boost your risk of type-2 diabetes. SUNY-University of Buffalo researchers report that study subjects who averaged less than 6 hours of sleep nightly were 4.5 times more likely to develop abnormal blood-sugar readings than those sleeping longer. Those sleeping less than 6 hours a night were far more likely to have developed impaired fasting glucose, even after adjusting for known diabetes risk factors.
(Source: Tufts University Health & Nutrition Letter, August 2009)

Susan Mills-Gray
Nutrition & Health Education Specialist
Co-County Program Director
University of Missouri Extension
Cass County Center
302 S. Main, Harrisonville MO 64701
816.380.8460
816.380.8465 (fax) 816.506.3338 (cell)
mills-grays@missouri.edu

Social media interaction affects sales revenues

Research by social media platform Wetpaint and digital consulting firm Altimeter Group revealed that companies with the highest levels of social media activity on average increased revenues by 18% in the past 12 months, while the least active saw sales drop 6% during the same period. According to mediapost.com, the study found that social media efforts tend to build on themselves.

A June 2009 analysis of the top-10 social media properties by Nielsen shows that Twitter.com was again the fastest growing site for the month, increasing 1,928% year-over-year, from one million unique visitors in June 2008 to 21 million unique visitors in June 2009. According to Marketing Charts, even with this increase, Nielsen puts Twitter at #4 on the list of most visited member communities in June.

Blog.com, host of this site, is number three on the list. So engage the power - blog to boost program attendance!

Go (wal) NUTs!!!
Walnuts can boost health:

· Walnuts improve cognitive and motor function. Researchers found that aged rats fed a diet containing as much as 6% percent walnuts (equivalent to one ounce/day for humans) was able to reverse age-related motor and cognitive deficits. The walnuts may protect the brain by destroying free radicals and improving neuron communication and growth. (Tufts’ Jean Mayer USDA Human Nutrition Research Center on Aging)
· Walnuts can reduce both total and LDL cholesterol levels. Moreover, the ratio of total cholesterol to HDL – a key predictor of heart disease risk – was lowest in the walnut eating control group. (Loma Linda University)
· Walnuts may lower risk of breast cancer. Mice had a significantly lower risk of breast cancer when fed the human equivalent of two ounces/day. The mice were specifically bred to develop breast cancer; in those fed walnuts, however, the rate of malignancy was cut in half. The walnut-eating mice that did develop cancer showed very slow tumor growth rates.

USDA has an approved health claim for walnuts, “Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as a part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may recue the risk of coronary heart disease.” So the above mentioned research is a great boost for this health claim.

How much is 1.5 ounces? About 20 halves and that’s also about 300 calories. While walnuts are good for you, they are still a high fat food. Consider substituting walnuts for a less-healthy snack.

(sources: Tufts University Health & Nutrition Letter July 2009/Environmental Nutrition August 2009/ USDA)

Susan Mills-Gray Nutrition & Health Education Specialist
Co-County Program Director
University of Missouri Extension
Cass County Center
302 S. Main, Harrisonville MO 64701
816.380.8460
816.380.8465 (fax)
816.506.3338 (cell)
mills-grays@missouri.edu

Garden 'N Grow Gladstone Strikes Again

This time we were featured in the Sun Tribune. This seems to be just the kind of thing that reporters love to do stories on. If you are interested in starting a Garden 'N Grow program in your county, all you need is a few key volunteers and a safe place to garden. Contact me with any questions. (816) 270-2141.

Yes, We CAN: Home Food Preservation

Media interest in food preservation information has increased this year! This may or may not be related to the increased interest in home gardening or buying locally grown foods through CSA’s and farmer’s markets. On several occasions, Karen Elliott and I have been approached for interviews and the opportunity to create photo-journal reports.

On June 16, 2 interns and a photographer with Greenability Magazine participated in our 2 hour water-bath canning class. A story about their experience will appear in an upcoming issue of that magazine. The following week, June 30, WDAF film crew attended the pressure canning class and aired an interview with Glenda to highlight this increased interest in home food preservation. That interview played on the 9 p.m. news that night and throughout the next day.

Another WDAF feature was shared by Lisa Farmer, YWCA nutrition coordinator. She is a participant in the Independence series, and featured the University Extension’s canning classes on her noonday segment June 30.

All this exposure has led to additional inquires about future preservation classes. In addition to the two 4-session series Karen and I organized in Kansas City North and Independence, I have had two additional inquires for series with new key community partners. And as a result a 2-session series is currently being offered at the Platte County Extension office for members of 2 Platte County CSA’s and other community members. In August a 3-session series is being organized for the garden ministry of Pleasant Valley Baptist Church in Liberty.

And the summer’s not over yet! If you see print information about any of this work, please let Karen or I know. Thanks much!

Farm Family announcements

If you haven't issued a press release about the Farm Family selected to represent your county at the Missouri Farm Family Day at the 2009 Missouri State Fair, Monday, Aug. 17, 2009, now is the time. Newspapers are interested in this type of human interest feature, and it's a great way to further support your Farm Family. Official photos of the families receiving their plaques likely won't be issued by the State Fair team until September. Press releases detailing the qualifications of the families are left to the county offices to distribute. You can supply all pertinent info now to the media and let them do their own candid photo shoots.

Active and Healthy grant award

The Health Care Foundation of Greater Kansas City (HCF) has announced a $72,000 grant to University of Missouri Extension in Lafayette County to pilot the Active & Healthy School Program at Leslie Bell Elementary School in Lexington.

“Since our inception, the Health Care Foundation has been dedicated to promoting healthy behaviors around well-known risks like physical inactivity, poor nutrition and tobacco use by providing grants to agencies that help people develop the skills and motivation to translate knowledge into action,” said Larry Blankenship, Chairman of the HCF Board of Directors. “We are proud to award these grants to agencies that help advance our vision of Healthy People in Healthy Communities.”

Lafayette County Extension and its partners will use the funds over two years to implement the nationally recognized Active and Healthy Schools Program (AHS) at Leslie Bell Elementary School in Lexington, Missouri. The AHS Program includes strategies to change the school environment, naturally encouraging students to increase their physical activity and make healthy nutrition choices. Funding will provide training, equipment, and technical support for school personnel.

Funding opportunity

MU Extension has agreed to a partnership with the US Census Bureau to ensure all Missourians count. County offices that signup by June 29 will be eligible to receive funding for promotional activities.

Garden 'N Grow in Gladstone Hits KC Star

This past Monday, June 22, Bob Cronkleton, a multimedia reporter for the Kansas City Star, visited us at the Fairview Christian Church to report on the Garden ‘N Grow Program. On Wednesday, the story appeared on the front page of the Northland section of the Star. The video “Ready, Set, Grow, Eat” is available for viewing on the Star website, as well.

The program has been running since May 27. It is held every Monday and Wednesday from 9:00-11:00 am. There are a few key Master Gardeners of Greater Kansas City that have been instrumental in putting all of this together, including Cass Sullivan (pictured in the article) and Fred Deckman, among others. Our resident farmer is Jeff Hunter who graduated from the Growing Growers program last year. He and his wife Stacey have been operating a market garden on the church’s property for 3 years now. We are officially having a great time with these kids and hope to see more of these programs in future years.

Newspaper columns

Currently, West Central is offering a weekly agriculture article with the writer's byline and photo. Requests for this column have blossomed through the winter. If your local newspaper accepts bylined articles, ask the editor if he/she is interested in receiving the ag column and let me know if the answer is positive.

More Matters is a national effort to get people to eat more vegetables. We all know how good they are for our health! Our local Farmer’s Markets are well supplied with wonderful, tasty fresh vegetables. I’ve been trying to branch out and try some new vegetables and I’d like to challenge you to do the same!

I always made the assumption that fresh greens like Swiss Chard and Beet Greens would taste really strong – wrong! One of our local grower’s encouraged me to try her Swiss Chard and shared a recipe. It was wonderful! I then decided to use the same recipe for tender young Beet Greens – they were really tasty too! So here’s the recipe, give it a try! Be sure not to overcook. Enjoy! J


Swiss Chard Sautéed with Garlic (4 to 6 servings)
1 ½ lbs. Swiss chard, red or green
2 Tbsp. Olive oil
2 cloves garlic, thinly sliced
¼ tsp. red pepper flakes (or less to taste)
Freshly ground black pepper – to taste
Salt
1 ½ Tbsp. lemon juice or red wine vinegar

Cut stems from chard and cut them crosswise into ½ inch pieces. Stack leaves, roll up, and cut crosswise into ribbons. Heat the oil in a large skillet over medium heat. Add garlic and brown till just beginning to color. Add the red pepper flakes, black pepper, and salt to taste. Add the chard stems and stir-fry until the chard stems are nearly tender, about 2 minutes. Add the chard leaves and cook, partially covered, until both the leaves and stems are tender, about 3-5 minutes more (depending on amount of chard in skillet). Season with lemon juice or red wine vinegar. (I prefer red wine vinegar or balsamic)

Nutrition Facts per serving: 75 calories, 5 g. fat, 5 g. carbohydrates, 2 g. fiber, 2 g. protein, 158% Vitamin A, 68% Vitamin C, 11% Iron


Lynda Johnson
Lynda S. Johnson, M.S., R.D.
Nutrition & Health Education Specialist
University of Missouri Extension
14 E. 19th Street, Suite 102
Higginsville, MO 64037
Phone: 660-584-3658 Fax: 660-584-3659

Check your title

For efficiency purposes, I often capture faculty and staff titles, phone numbers and e-mail addresses from Outlook. Recently, I noticed some faculty members have not updated their titles, for example, from nutrition specialist to nutrition and food education specialist. Check your directory profile at extension.missouri.edu under people. If updates are needed, the Web page extension.missouri.edu/webteam/2009/profile.html has instructions. It's also helpful to include your contact information with each e-mail you send: just add to your signature, which is then automatically inserted in messages.

Legislative Day

Jackson County had a good day also at Legislative Day. We had a team of six council members attend and they made personal calls on 19 representatives and senators. I sat in on the visit with Rep. Tom McDonald from Raytown. He is in his first year in the General Assembly and knew Extension through 4-H from his background as a farm kid from Iowa. Admittedly he didn't know much about MU Extension in Jackson County but is supportive and wants to learn more.

Tips for Healthier Summer Salads

1. Lighten up on the dressing – Regular mayonnaise or salad dressing contains about 900 calories per cup. Substitute lite mayo or mix half regular with half fat-free. Another option, substitute half the mayo with reduced fat sour cream or fat-free yogurt to reduce calories.
2. Use less dressing on your salad. Try cutting dressing by one-third to one-half.
3. Add more veggies to increase volume and more nutrition without the calories. In potato or pasta salad, reduce the potatoes or pasta by 10% to 20% and add more veggies like shredded carrots, chopped zucchini, cucumbers or celery.
4. Opt for the healthier oils – choose canola or olive oil when making or buying salad dressings.
5. Cut the salt and add herbs or other seasonings. Boost dry herb flavor by grinding with a mortar and pestle to release oils, and enhance flavor.
(Source: Food & Fitness Advisor, June 2009)

Lynda Johnson
Lynda S. Johnson, M.S., R.D.
Nutrition & Health Education Specialist
University of Missouri Extension
14 E. 19th Street, Suite 102
Higginsville, MO 64037
Phone: 660-584-3658 Fax: 660-584-3659

Warm welcome for MU Extension

The Jackson County open house on Monday drew an impressive crowd of campus dignitaries, legislators, city officials, council members, chamber members and Extension advocates - all MIZ-ZOU fans. As future tenants of the Mizzou Innovation Center at the Missouri Innovation Park, Jackson County's new temporary location became official with a cutting of both the ribbon in the mist and the cake.

High visibility for your articles

Take a look at the newly resigned extension.missouri.edu Web site, which is getting rave reviews. On the splash page, you'll notice four articles written by West Central Extension faculty - that's 50 percent of the listed articles. Congrats to West Central for making a splash of its own!

How Fast Should You Walk?

New research from the U. of Colorado has found that both normal and overweight people naturally walk at the same speed – about three miles per hour—because this is the speed that expends the least energy. It turns out that the calories required for walking are actually greater when you walk faster OR slower than three miles per hour. If you’re overweight, the experts suggest slowing down and walking longer and farther for a greater calorie burn. To build cardiovascular fitness, you’ll need to eventually step up your pace or add some hills to your walk. (source: Environmental Nutrition June 2009)

Susan Mills-Gray
Nutrition & Health Education Specialist
Co-County Program Director
University of Missouri Extension
Cass County Center
302 S. Main, Harrisonville MO 64701
816.380.8460
816.380.8465 (fax)
816.506.3338 (cell)
mills-grays@missouri.edu

Ready, set, update county web pages

Now that the new design for extension.missouri.edu has launched, attention will be turning to refreshing the county Web sites. To ease the transition and take full advantage of the new features, review your Web pages now. Add events to the calendar pages and local resources for your county.

In particular, evaluate the info on your entrance page - too much/too little, cohesive, organized, timely? The time you invest now in spring housecleaning will pay off during the summer transition.

When you review your county site, remember:
1. The huge majority of Web visitors spend less than 10 seconds deciding whether to continue with the site.
2. The majority of visitors view only two pages before bouncing elsewhere.

Is it easy to find information quickly on your splash page?

Meeting reporter's deadlines TODAY

Pubicity informs and attracts audiences. Being quoted as a university-trained expert fuels credibility for MU Extension information. Overscheduled faculty, caught offguard by a spur-of-the-moment media request for an interview, can lose sight of the potential value of making time to speak with a reporter NOW. Few, if any, reporters trying to meet a short deadline will need more than 15 to 20 minutes to capture your quotes. Remember, juggling that small amount of time between conference calls and meetings can pay off with a rewarding media ripple.

In addition to answering questions, part of your job as the expert is to keep the reporter on-track with accurate information. You may need to make recommendations to add value to the story, particularly for reporters without the time to fully research a topic before the interview.

To prepare yourself for the interview, review this list of What to ask the Reporter, (adopted from the Creative Communications Consulting don't get caught blog), http://communicatingscience.aaas.org/WorkingWithReporters/Pages/WhattoAskReporters.aspx.

Weekly Wellness Tip

Ounce for ounce, kiwifruit has more vitamin C than an orange and more potassium than a banana. It also supplies some folate, vitamin E, and lutein, a carotenoids that may help keep eyes healthy. This green fleshed, furry peel fruit, is actually a large berry, and like all berries, is rich in fiber! (University of California-Berkeley Wellness Letter, June 2009)

Susan Mills-Gray
Nutrition & Health Education Specialist
Co-County Program Director
University of Missouri Extension
Cass County Center
302 S. Main, Harrisonville MO 64701
816.380.8460
816.380.8465 (fax)
816.506.3338 (cell)
mills-grays@missouri.edu

Legislative Day Comments

The Lafayette County delegation to Legislative Day felt very positive about their experience. Although we have ongoing support from our current legislators, our council delegates indicated it's very important to personnally meet with our representatives on Legislative Day in Jefferson City to highlight and discuss Extension's impact in the county. As staff, we should greatly appreciate the time and dedication of our Council members. This year, the County Commissioner who serves on the Lafayette County Extension Council attended Legislative Day as part of our delegation. He felt it was especially important this year to emphasize to our legislators how the County values University of Missouri Extension programs and resources, and urge them to continue supporting Extension on the state level.

Star in the movies!

Many West Central faculty have appeared in MU Extension videos shot by Kent Faddis, who does an excellent job with production and grabbing air time. Most recently, he has indicated interest in picking up on a pitch to feature MU Extension's involvement in assisting local producers with developing major supply chains, i.e. supplying tomatoes to Price Chopper. If you have a story line that would appeal statewide, let me know.

West Central presents

Several Jackson and Clay County specialists presented at the North Central Urban Extension Conference in Milwaukee this past week: Lala Kumar and Karen Elliott co-presented Eating From the Garden. Marsha Alexander shared Smart Lighting Strategies for Your Home. Glenda Kinder reviewed Stay Strong, Stay Healthy: Strength Training Program With Proven Results.

GO NUTS!!!

Pistachios, almonds, pine nuts and sunflower seeds are among the best foods you can eat to get cholesterol-lowering phytosterols. That’s what Virginia researchers found when they analyzed 27 varieties of nuts and seeds for their phytosterol content. Wheat germ and sesame seeds were highest, but are generally not eaten as often or in as large a quantity as these nuts and sunflower seeds. Caution: nuts and seeds are calorie-rich because the high levels of heart-healthy fat – so remember while very a very healthy snack choice, too much could pack on the pounds!
(Environmental Nutrition, March 2009).

Susan Mills-Gray
Nutrition & Health Education Specialist Co-County Program Director
University of Missouri Extension Cass County Center
302 S. Main, Harrisonville MO 64701
816.380.8460
816.380.8465 (fax)
816.506.3338 (cell)
mills-grays@missouri.edu

Summer programming for youth

Before the end of the school year, you might want to check to see if the local school districts will send your schedule of summer youth activities home with the students.

Web links for county pages

You can easily link your county page to Swine Flu info and Spring Weather info using the West Central Regional Web site, http://extension.missouri.edu/wcregion/ .

Job opening for small farm specialists

Katie Nixon, Small Farm Specialist-West Central Region Innovative Small Farmer's Outreach Program, Lincoln University Cooperative Extension, could use some help distributing information about openings for small farm specialists:

FARM OUTREACH WORKER: Three full-time positions available with Lincoln University Cooperative Extension. Duties include working with small farmers/ranchers in Cass, Johnson, Platte and Lafayette Counties of Missouri to improve production and income from their farms. High school diploma and farm experience required. For additional information, visit http://www.lincolnu.edu/ or contact nixonk@lincolnu.edu

The entire job posting is available at http://www.lincolnu.edu/pages/110.asp?PositionID=405.

Legislative Day 2009

Thanks for the great support and attendance from West Central Region. Our region had the highest registration and actual attendance from all the 8 regions!!!

I'm sure most of us feel that we have effective working relationships with our state legislators, but it does have a HUGE impact when we coverge on the capitol in large numbers. I always enjoy seeing persons with MU Extension nametags walking each and every hallway, as they make legislators visits during the day!

Cass County supporters shared some strong impact from their meetings with our legislators. All those in attendance felt that it was crucial to make those visits on the legislators turf.

Marketing 101

Did you know the basic MU Extension marketing tools are available online under the heading For staff, Marketing and Communications? Of particular interest is Marketing County Offices, http://extension.missouri.edu/staff/marketing/marketing.html. There is something for everyone, particularly at the option: Marketing Roles for County Secretaries, Specialists and Council Members, http://extension.missouri.edu/staff/marketing/marketingroles.html. Even if you've been with MU Extension since forever, taking a fresh look at the info can be valuable. :)

Congrats to the Web team!

The eagerly awaited new Web site is official. You can learn about the changes at http://extension.missouri.edu/webteam/2009/.

Clear streams kick-off

WC introduced Healthy Yards for Clear Streams on April 25. The fledgling seminar is an educational effort to help landowners and businesses be environmentally responsible with lawn and landscape practices.

"ACE" your vitamin intake with food rather than supplements......

According to Weill Cornell Medical College, it’s better to “ACE” your vitamin intake with food rather than supplements. New research suggests getting enough nutrients isn’t as simple as popping a pill, they can’t replace a healthy diet. Data from a nine-year study underlined the fact that while a diet rich in fruits and vegetables may lower cancer risk, the same benefits can’t necessarily be achieved by taking vitamin supplements. Food sources may contain other components that promote health. Vitamins A, C and E have important anti-oxidant and anti-inflammatory roles to help protect our bodies from chronic diseases such as cancer, heart disease, and diabetes.

Take home message: Eat your veggies! Visit your local Farmer’s Market & enjoy the freshness! J

Best Food Sources for Vitamins A, C, and E
Vitamin A Carrots, cooked ½ cup = 450% DV
Spinach, cooked ½ cup = 230% DV
Cantaloupe, fresh 1 cup = 110% DV

Vitamin C Red Bell Peppers, raw ½ cup = 145% DV
Broccoli, steamed 1 cup = 200% DV
Strawberries, fresh 1 cup = 136% DV

Vitamin E Almonds, dry roasted 1 oz. = 40% DV
Sunflower seeds, dry roasted 1 oz. = 30% DV
Peanut butter, 2 T. = 20% DV
% DV (daily value) refers to what percentage of the recommended daily allowance a single serving of the listed food provides.
Source: Food & Fitness Advisor, Weill Cornell Medical College, April 2009

Share your Legislative Day experience

You joined your peers and council members to share the word about MU Extension at Legislative Day in Jefferson City. Now please share a few words about the insights you gained, comments you received and tips. When conversing with legislators, what were they most interested in learning about Extension? Add a post to West Central Xtra or, even simpler, post a comment

Ready to tweet?

If you don't twitter, you may be wondering what this communication tool is all about - and why you should care. To stay current, you can learn more about Twitter at this Web site: 13 Twitter Tips and Tutorials for Beginners, http://www.twitip.com/13-twitter-tips-and-tutorials-for-beginners/.

For a quick overview or if you just have a short attention span (in which case the 140-character limit in twitter messages is perfect for you), there is a 2-minute video at http://www.twitip.com/introduction-to-twitter-video/.

You can also see how the university is engaging in Twitter, Facebook and YouTube at http://www.umsystem.edu/ums/departments/ur/spectrum/online/?p=262.

Save the date

Acai Berries-More Hype than Substance

Acai Berry Health Claims – More Hype than Substance

The Brazilian acai berry (pronounced a-sigh-EE) has been touted in all the media lately as a “superfood” that can promote weight loss, reduce wrinkles, cleanse colons, and bolster the immune system, however, consumers should remain skeptical.

Currently there are no human or animal research studies to support the acai berry health claims. In addition, there is concern with on-line purchases. Many consumers, after providing a credit card to cover shipping charges for free trials, find they almost immediately begin receiving $80 monthly charges and have trouble canceling.

Acai is sold in various forms including capsule, powder, pulp, and juice, on the web and at health food stores. The products can be rather expensive, for instance, approximately 25 ounces of Acai juice concentrate sells for $40.

Acai berries are not a “miracle food”, however, can be part of a well-balanced diet rich in whole grains, vegetables, and fruits. Most berries are naturally rich in antioxidants and contribute the protective, anti-inflammatory benefit that reduces risk for chronic disease. Eating seven or more servings of fruits and vegetables each day delivers plenty of antioxidants. Extra antioxidants derived from these concentrated forms of acai berries may be unnecessary, and a drain on the food budget.


Lynda Johnson
Lynda S. Johnson, M.S., R.D.
Nutrition & Health Education Specialist
University of Missouri Extension
14 E. 19th Street, Suite 102
Higginsville, MO 64037
Phone: 660-584-3658 Fax: 660-584-3659

Be Well - Live Like Your Life Depends on It! Eat Smart! Move More!

Defining the P word

Although we are deluged with a ton of information every day, it's important to remember all that data legally belongs to someone. As educators and authors, we may need to revisit the definition of plagiarism - the too liberal use of another's words. Understanding when to attribute and when to request permission for reuse will protect you and the University.

In the MU Extension English 1000, Exposition and Argumentation Study Guide, http://cdis.missouri.edu/exec/data/courses2/2112/2112-preview.pdf, Dr. Dana Kinnison says, "Plagiarism results whenever you include the words or ideas of others in your writing in a way that would lead readers to assume the words or ideas are your own. Plagiarism occurs when you: 1. Use another writer’s words without quotation marks and acknowledgement, 2. Losely paraphrase but don’t acknowledge someone else’s text and 3. Summarize another writer’s research or analysis without acknowledgement. Plagiarism can result from ignorance of the rules of documentation, from sloppiness or from an intent to deceive the reader."

Northern Illinois University offers an easy-to-read-and-understand definition of plagiarism at
http://www.engl.niu.edu/comskills/students/plagiarism/Plagiarism.html.

The Learning Center at http://www.plagiarism.org/ offers a "sense of what plagiarism means in the information age."

Use feedback form on new Web site

Word from campus is that prior to supporting an official launch of the new Web site, administration will be reviewing input from the feedback forms located on the site. Visit the site http://extension.missouri.edu/index.aspx and click “Site feedback.” Adding comments this way will help speed the launch.

New web site design online

Have you seen the new MU Extension web site design? Check out the look and info at http://extension.missouri.edu/index.aspx. Hats off to the campus Web team and all who helped contribute! You might also notice there is no escape from the calendar, which has a prominent position on the page. Make sure your county doesn't come up blank for visitors :) Note the "Migration of counties to new design" info available at http://extension.missouri.edu/webteam/2009/addresources.html.

Easily replace in Word

Did you know doublespaces after the period are not necessary in electronic files, including press releases? If breaking the habit of doublespacing is difficult to remember, just use the replace function before the final save of the file. In the "Find What" space, type a period followed by two spaces. In the "Replace With" space, type a period followed by one space. Then hit "Replace All." Remember if sentences are ended with a question mark or other punctuation, you'll also have to make those replacements.

4-H Carnival Rescheduled in Cinton

Our Henry County 4-H Carnival has been rescheduled for May 30, 2009. It is our county's only annual fundraiser and is a great public event! Fun for the whole family is what we advertise... all the booths and concessions are ran by the 4-H families. The carnival was to be held on March 28 but "bad" weather prevented that from happening. The Carnival will open at 6pm and run through 9pm at the Benson Center in Clinton. For more information about our wonderful raffle because you feel soooo lucky visit our website at http://extension.missouri.edu/henry or call us at 660-885-5556. Tickets are on sale until 7pm that night. We'd be glad to have you purchase lots of tickets, $100 cash is top prize and easy to mail you when you WIN big.

Flickr your photos

Ready to expand your tech skills? Flickr is an online photo management and sharing application (flickr.com). eXtension has a Flickr group: eXtension photographers. High resolution photos that can be shared is an ongoing need for marketing projects. . . . more about this in a future post.

Weekly Health Tip: Walking makes a difference

Although walking is the most popular form of exercise for most adults, little research has documented the effect of walking on weight. Researchers at University of North Carolina reported a new study following 4,995 men and women over 15 years found that regular walking is an effective way to counter the added pounds as we age.

Participants ranged in age from 18 to 30 at the study’s inception, and were closely monitored over the 15 year period. The more people walked, the better their chance to keep the weight off, however, two hours of walking was better than none (20 minutes six days per week); and four hours per week was better (~35 minutes daily).

Walking paid the biggest dividends for those who weighed the most at the start of the study. Women in the heaviest group who put in a half-hour of walking daily, averaged a 17.6 pounds less weight gain over 15 years compared with non-walking women.

Source: Tufts University Health & Nutrition Letter, March 2009

Lynda S. Johnson, M.S., R.D.
Nutrition & Health Education Specialist
University of Missouri Extension

Solutions for better living

Every county office has received copies of "Solutions for Better Living in These Tough Economic Times." This publication is written for Missourians who may be going through a difficult time - loss of income, rising food costs, mortgage payments - and need help managing with limited means. Throughout the magazine, readers will find organizations to contact for assistance. The publication gives information and tips on saving money around your home, choosing credit, protecting yourself against identity theft, Missouri landlord-tenant law, food prices, health care and relationship issues. The $4 mailing cost may be prohibitive but every county Web site can provide a link to the Web version at http://missourifamilies.org/toughtimes. At the bottom of the page, there is a link to a way cool Flash version of the magazine that is easy to read and fun to use.

Another opportunity to promote the timely publication is to add a blurb to your e-mail signature. Everyone should be using a signature on all outgoing mail, ie name, title, University of Missouri Extension, address, phone and e-mail address. If you are not using a signature on all outgoing mail, check out the Microsoft Outlook Help tutorial for "Create and include a signature in outgoing messages." When responding to an e-mail, you can manually toggle the signature to be included also. Be creative with your promos at the end of the signature and change them every few months. For example, you can add this sentence at the end of your e-mail signature:

Solutions for Better Living in These Tough Economic Times, a collection of tips for saving money and strengthening the family, is available online at http://missourifamilies.org/toughtimes.

Other ideas:

Extension InfoNet is your source for relevant, practical answers to real life questions, available 24-7 online at http://extension.missouri.edu/EXTENSIONINFONET.

For a day of good fishing and family fun, consider visiting the Mary A. McGennis Agricultural Park and Youth Center. The 160-acre recreational facility, open to the public, is located in Rich Hill, Mo. More info is available online at http://www.mcgennisyouthcenter.org/index.htm.

Rebecca,
This is my first blogging experience. Always hearing people talk about them. Thanks for the invite... "V"

Today we are working on posting our 4-H Shooting Sports Archery Invitationals. (There will be two this year.) A 3-D held Saturday, May 16th in Montrose MO & a field round 4-H Invitational at our Clinton MCD Archery Range on Saturday, June 27th. Check out the info on our website http://extension.missouri.edu/henry/ under Henry County 4-H.

Northland EXCEL at Legislative Day

Six members of Northland EXCEL 2009 will participate in Legislative Day this year. In addition to meeting with legislators, they will also meet with state agencies in the Truman Building as part of their leadership class. This past Saturday, class membrs participated in a "poverty simulation" facilitated by United Services Community Action Agency. The trip to Jefferson City and other Northland EXCEL exerience are supported by a grant from the William T. Kemper Foundation and Commerce Bank. More information about Northand EXCEL, a program jointly sponsored by University of Missouri Extension and Northland Neighborhoods, Inc., is available at http://www.nni.org/services/excel.html

Everyone's an author

You should have received an invite to post to this blog. Increase your tech skills and share the news!

Don't forget your eXtension ID is an Open Source ID that will work on the blog.

Glenda Kinder's retrospective contrasting her role in Jackson County with that of extension agent Florence Carvin in 1909 will pop up in the MU Extension newsletter.

Save the date - the Jackson County open house is scheduled for June 2. Special guests include Chancellor Brady Deaton, Provost Brian Foster, Vice Provost and Director of Extension Michael Ouart and Blue Springs Mayor Carson Ross.

In the news

Susan Henson has been working with The Kansas City Star for the past month on an article featuring the MU Extension Small Business and Technology Development Center services. The article, "Can't Find a Job - Hire Yourself," was published April 7. Susan says "We have received a lot of positive response and everyone tells me it’s good. University of Missouri Extension, SBTDC did get quite a few mentions and the FastTrac dislocated worker program really got positive press. Today alone we got about a dozen inquiries. Diane Scott even got a couple for the Artist Inc. program (a similar business program she has developed for artists). I have taken some flack about signing autographs, but…I can take a few for the team. You can find the LENGTHY article at http://www.kansascity.com/business/story/1127859.html.

eXtension has invited Lynda Johnson to submit her article, "Protect Your Vision with a Healthy Diet," for publication by the Family Caregiving Community of Practice. They welcome consumer-friendly materials targeting family caregivers. If you are interested, they require a list of references for the article and resources for the reader to find more information. Check out their site at http://www.extension.org/family%20caregiving. Keep eXtension in mind when you write an article.

Welcome to West Central Xtra

The goal of this platform is to share news and information within the West Central Region of University of Missouri Extension. Faculty and staff of the 11 counties of West Central: Bates, Cass, Clay, Henry, Jackson, Johnson, Lafayette, Platte, Ray, St. Clair and Vernon are invited to stay in touch and contribute to this blog. Ideally a representative from each county and each category will volunteer to become an author. If you'd like to be authorized, please let Becky know. No pressure or schedule, just add a few lines when noteworthy items surface. All faculty and staff are able to share information by adding a comment to the posts.