Upcoming FCS Programs

February 21               Food Handlers Class
March 1                     Freezing and Drying Workshop
March 4 and 5           Food Protection Management
March 13                   Pizza Fun
March 22                   Child Care Provider Mini Conference

March 27                   Pickling and Pressure Canning

For more information contact Jacque at 281-342-3034

Posted by Dianne Gertson

10 Minutes At A Time Is Fine

We know 150 minutes each week sounds like a lot of time, but you don't have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time.

Adults Need At Least

	2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

	1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

	An equivalent mix of moderate- and vigorous-intensity aerobic activity and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms). Posted by Dianne Gertson

Restaurant Dining Tips: Your Plan for a Guilt Free Night Out

Eating out doesn’t have to wreck your diet.  You just need to stick to a few basic rules.

First don’t show up with an empty stomach.  You’ll be more likely to empty the bread basket.  Have a healthy late afternoon snack, such as half a sandwich or a handful of nuts.

Limit alcohol.  Not only is it high calorie and nutrient-poor, it will weaken your willpower.  You’ll be more likely to order something unhealthy, overeat and over-indulge in pre-dinner snacks, such as cocktail peanuts or chips.

To save on fat and calories, try ordering smaller portions.  Try an appetizer or half an entrée, or share a meal with a friend and order an extra side salad.

Ask waiters if the cooks can use lighter preparations:  grill the chicken, steam the vegetables, bring sauces and salad dressings on the side.

When reading the menu, keep an eye out for hidden calories.  They’re often associated with words such as pan-fried or sautéed, battered, breaded, au gratin, cheesy, creamy, buttered or crispy.  Look instead for words such as steamed, broiled, tossed and poached.  Oder dishes with grilled meats, lots of veggies and whole grains.

American Cancer Society, Wellness Newsletter

 Posted by Dianne Gertson