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Clinch Valley Times
St. Paul , Virginia
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July 2, 2009     Clinch Valley Times
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v.qmummJlmmlilll ' _ mlmmlUilllmiJlllmRl.lllLl! !IUIIMIIlPmlmIDJII.1LI llilL_Lt II1] IIIIlkJl.:lln!!lLlllBJlllllll, i Ca cium: build strong bones Elena Serrano, Virginia less efficient at making vitamin JUNIOR 4-H CAMPERS...Junior 4-H campers from Wise County and Buchanan County spent the week of June 15-19 at the Southwest Virginia 4-H Center in Abingdon. Also attending were two teen leaders, five CITs, three adult volunteers and two Extension staff members. The 4-Hers, ages 9-13, could choose from such classes as horsemanship, cooking, crafts, archery, nature science and shooting sports. Sports and swimming were also available. The theme of this year's camp was "4-H Clover 500." For more Wise County 4-H program information, call Lucy Robinson at the Wise County Extension Office, 1-276-328-6194. D. They may need to use, sup- plements to obtain their needed 400 to 600 IU of vitamin D per day. Younger adults usually need around 200 IU per day. One cup of fortified cow's or soy milk provides 100 ILl. Weight-bearing exercise helps keep bones strong and prevents calcium loss. Calcium loss can take place at any age, even during childhood. For ex- ample, astronauts (weightless- ness in space) and sedentary people are at risk for losing cal- cium from their bones, Weight- bearing exercise includes walk- ing, jogging, weightlifting, danc- ing and soccer. Try a daily activity with your family, neigh- bors, or friends walking at the mall, joining a fitness club, or doing a hobby. Aim for at least 30 minutes of activity on most days of the week. You can add up the minutes throughout the day. It does not need to be all at one time. It has been estimated that between 30 to 50 million Americans are lactose intolerant. People who are lactose-intol- erant cannot digest lactose, a natural sugar found in milk and dairy products. Symptoms begin anywhere from 30 minutes to two hours after eating or drink- ing foods containing lactose. Symptoms can vary depending on the person, but include gas, nausea, diarrhea, stomach cramps, and vomiting. If you have trouble digesting dairy products, first try smaller amounts in meals and snacks spread throughout the day. Other solutions include: adding lactase enzyme drops to milk; choosing hard cheeses (like cheddar), and yogurt with active cultures, that are low in lactose; purchasing "reduced-lactose dairy products; or taking lactase enzyme tablets before you eat or drink dairy products. For individuals who either cannot tolerate any lactose or do not like dairy products, follow- ing are some calcium-rich alter- natives. Calcium supplements may be another option. / Cooperative Extension specialist and assistant professor Human Nutrition, Foods and Exercise Anna Sablik, graduate student, Human Nutrition, Foods and Exercise No matter what your age, bonl; health is important. Strong : bonis help prevent osteoporosis, a di: ease in which bones become fragile and break easily. Often con,, idered an "elderly" concern, oste porosis prevention begins at I early age and continues thro;tghout your lifetime. Bone mas, develops rapidly between the  ges of 10 and 20 and peaks at ale 30. Building and main- taini g strong bones depends on calci Lm, vitamin D, and physical acti ty. Calcium is an important nu- trient for your body and for your heall L Calcium helps your hea muscles and nerves func- tion. it is also important for bone health. Ninety-nine percent of your body's calcium is stored in your bones. Children and teen- agers, need adequate calcium in their diets so they can maximize the 6alcium storage in their boneS. In later years, adequate dietat;y calcium helps minimize calciun loss from the bones. Studies show that over half of Americans do not get the re- commended calcium from their diets. The best sources of calci- um are dairy products. Calcium shoul d be provided in meals and snacls throughout the day. CalciUm recommendations are: children 1 to 3 years, 500 mg; children 4 to 8, 800 mg; youth 9 to 18iyears, 1300 mg; adult 19 to 50 years, 1000 mg; adult 51 + yearsi 1200 mg. Y0ur body uses vitamin D to help itransport calcium to your bones. Foods such as milk and eggs,lcontain vitamin D. Your body also makes its own vitamin D when you are exposed to sunlight. Three times a week for aboul 10 to 15 minutes is enough sunlight for younger people. However, because many older people do not get outdoors very 0ften and their skin is much Although dairy products are high in calcium, they can also be high in fat. Read the Nutrition Facts label to f'md lower-fat options. The label lists the grams (g) of fat in the serving and the "%" contribution to the recommended fat level for the day. Some lower-fat options include: nonfat or 1% milk; reduced-fat cheese; and many of the calcium-rich alternatives to dairy, such as dry beans. Dietary sources of calcium are best because they contain other nutrients, too. If you are unable to get enough calcium from your diet, then calcium supplements are an alternative. They are not designed to replace nutrition, only supplement. Calcium supplements are available in tablets, powders, liquids and chewable chocolate. Read the label for the amount of calcium. Avoid taking a supplement that contains more than 500 mg. It may keep your body from using the other nutrients in the meal or snack. High doses of calcium at one time can cause gastric upset. Calcium citrate is a supplement that dissolves easily in the stomach and is absorbed efficiently. Bone-meal supplements are made from finely ground animal bones. Bone-meal supplements are not recommended because they may contain toxic metals such as lead. A word of caution: supplements are not regulated. As a result, many of the products are not standardized-meaning that they do not have the same amount or same product. Check for the Consumer Lab stamp of approval, a CL and a beaker, on the label. CL conducts independent product tests to ensure purity and consistency. Calcium rich alternatives include dry beans, such as black- eyed peas, kidney beans and black beans, turnip greens, collard greens, broccoli, kale, sardines, tofu, fortified orange juice and broth made with meat bones and a few tablespoons of vinegar. I St0 for pedestrians in the Library Crosswalk... It's the law! i See Jim Long at Morgan McClure Ford 37 years servingthe residents of Dickenson, Russell, Lee, Scott and Wise Counties Quality - Service before and after the sale! MORGAN McCLURE Saint Paul, VA moranmcclureford.com (276) 762-5535 CLINCH VALLEY TIMES, St. Paul, VA, Thursday, July 2, 2009 Page 5 UVa-Wise Summer II online courses at Abingdon campus The Abingdon campus of The Cooking with Mildred... by Herbert University of Virginia's College ............ , .... at Wise invites students through- out the region m enroll in online Summer Session II. Registration is now open and classes begin on July 7 and end on August 7. "Information Security .... Pro- ject Management," "Macroeco- nomic Principles," "Introduction to Psychology," "Life Span," and "Bereavement" are available during Summer Session II. Enrollment is open to current students at UVa-Wise and its Abingdon campus and to stu- dents at schools," colleges and universities in Virginia and be- yond. Located at the Southwest Vir- ginia Higher Education Center, the College's Abingdon.campus offers undergraduate degree programs in administration and psychology, with cohort degree programs offered for accounting and management information systems. The campus is located at Exit 14 off Interstate 81. Students who are not cur- rently enrolled at UVa-Wise may apply online at www.uvawise.edu/summer. For information specifics for the campus, visit www.swcenter.edu/uvawise. The only branch campus of the University of Virginia, UVa- Wise is ranked among the nation's top ten public liberal arts colleges and World Report. UVa- Wise offers Virginia's only undergraduate degree in software engineering, among 28 other degrees and programs in the liberal arts tradition of Thomas Jefferson. For more information, contact Courtney Conner, site director Mary Gordon named to MC' Dean's List for spring semester Mary Gordon, St. Paul, has been named to the Maryville College Dean's List' for the 2009 spring semester. Qualification for the Dean's List includes a grade point average of at least 3.6 in all work undertaken with no grade below "C." Onl full-time stu- dents are consndered for the Dean's List. Gordon, who graduated from St. Paul High School in 2007, is majoring in business and organi- zation management at the Col- lege. She is the daughter of Mellason Clark, St. Paul, and Rob Chambers, Walland, Ten- nessee, Maryville College. is situated in Maryville, Tennessee, be- tween the Great Smoky Moun- tain National Park and Knox- ville, the state's third largest city. Founded in 1819, it is the 12th oldest institution of higher learning in the South, and main- tains an affiliation with the Presbyterian Church (USA). Known for its academic rigor and its focus on the liberal arts, Total enrollment for the 2008 fall semester was 1,114. Ha,, a NOODLE PUDDING WITH APPLES 1 cups unsalted butter, room temperature 1 pkg. (16 oz.) medium egg noodles 6 oz. cream cheese, room temperature 1 cup honey 1 teas. vanilla teas. cinnamon 5 eggs 1 cup sour cream 4 crisp apples, peeled, cored and diced cup sliced almonds Cook noodles. Drain and rinse immediately in cold water. Drain well. Transfer to a large bowl. Cream together butter and cream cheese. Beat in honey, vanilla and cinnamon. Add eggs one at a time, beating well after each addition. Beat in sour cream. Pour creamed mixture over noodles and mix well. Add apples and toss to coat. Put in baking pan. Sprinkle with almonds. Bake 350 degrees 45 to 60 minutes or until set and brown. Cut in squares after bak- ed. BANANA OAT CAKE Topping: 1 cup uncooked oatmeal cup fh'mly packed brown sugar cup butter, chilled Combine oats and brown sugar. Cut in butter until mixture is crumbly; set aside. Filling: 1 cup semi-sweet chocolate pieces 2/3 cup sweetened condensed milk 1 tbsp. butter Heat chocolate pieces, con- densed milk and butter until melted. Set aside. S Cake: 1 box devil's food cake mix 1 cup mashed ripe bananas 1/3 cup oil 3 eggs Combine cake mix, bananas, oil and eggs. Blend well. Spread batter evenly into prepared pan. Drop chocolate filling by tea- spoons evenly over batter. Sprinkle with reserved Oat topping. Bake 350 degrees for 40 to 45 minutes. BLUEBERRY-RHUBARB PORK CHOPS pork chops flour salt and pepper 2 cups chopped rhubarb 2 cups blueberries 2 tbsp. honey 2 tbsp. brown sugar 1/8 teas. cinnamon Mix flour, salt and pepper together. Dredge pork chops in flour mixture. Fry chops until browned. Combine rhubarb, blueberries, honey, brown sugar and cinnamon. Spoon over chops in skillet. Cook 20 to 30 minutes until done. CHICKEN AND SUMMER VEGETABLES OMELET 3 tbsp. oil, divided cup sliced zucchini cup yellow squash, sliced 1A cup chopped onion cup chopped red and green bell pepper 1 teas. salt 1 teas. pepper 1 teas. cumin 1 teas. coriander cup chopped cooked chicken 3 eggs cup shredded Colby and Monterey Jack cheese Heat 2 tbsp. oil in a skillet. Add zucchini, yellow squash, onion, bell peppers, salt, pepper, cumin and coriander. Saute until almost tender. Add chicken and cook for 2 minutes. Set aside. Heat 1 tbsp. oil in same skillet. Whisk eggs until light and fluffy. Pour into skillet. Cover and cook 1 minute. Place chicken mixture on half of omelet. Cook 2 to 3 minutes. Sprinkle cheese over chicken. Fold omelet in half. Let set 1 minute before serving. Classified advertising works...call 762-7671 I i g m COOPER TRENDSETTER SE "ALL-SEASON TREAD QUIET RIDE WHITEBLACK SIDEWALL -I "0 30 l 0 frl U} Tri-County Tire Service 16618 East Riverside Dr. St. Paul, VA Mon. - Fri. 8 am- 5 pm; Sat. 8 am - 1 pm 276-762-9501 or 276-762-9591 ULTS TO EDUCATION