Snacking Your Way to Good Health
Snacking Your Way to Good Health
We are in the midst of the holiday season. Many of our celebrations are centered around food and fellowship. Snacks are a big part of a healthy eating plan, and if you choose wisely, snacks can help you reach your health goals. Too often, people grab calorie-dense snacks, such as chips or a cookie, because they are hungry between meals. However, if you plan ahead, you can have a variety of healthy and nutritious snacks ready to grab and go.
Choosing healthy snacks from the grains, fruit, vegetables, dairy, and protein food groups can boost your energy between meals and keep your hunger in check so you don’t overeat at meal time. In fact, you can think of snacks as “mini-meals” and view them as opportunities to eat more fruits, vegetables, and calcium-rich dairy foods, which are often under-consumed by Americans.
It’s no secret that many people are trying to lose weight. Therefore, there are a few tips you should follow when choosing to include snacks into your day. First, most people do not need more than one or two snacks per day. You should never snack if you are not hungry, and always avoid the urge to eat if you are bored, stressed, worried, or angry. Next, if you do choose to include snacks in your day, keep snacks to
less than 200 calories, and be sure that you do not exceed the total number of calories you need. To help you control snack portions, measure out your foods, or choose foods that are pre-portioned, such as yogurt or canned fruit. Some stores even offer snacks that are pre-packaged in 100-calorie portions.
Many foods make great snacks! Some snacks may just be a single food, such as an apple or popcorn, while others maybe a combination of foods from several food groups, such as fat-free yogurt with fresh berries. Whatever snack you choose, be sure that you choose foods low in solid fat, salt, and added sugar, but high in nutrients and fiber. When planning your snacks, you’ll need to consider whether you need access to a refrigerator to safely store your snack foods. Here are a few ideas for healthy snacks:
- Whole wheat crackers and low fat cheese
- Fresh vegetables, such as cucumbers and cherry tomatoes with low-fat salad dressing
- Fruits canned in their own juice, such as pineapple or pears
- “Grab and Go” fresh fruits, such as bananas, apples, and peaches
- Nuts, such as almonds or walnuts
- Granola bars
- Low-fat popcorn
- Peanut butter and celery sticks
- Bell peppers and hummus
Whichever snack you choose, remember to keep it healthy and low in calories.
Making a Difference in 2015
Starting next week, this column will focus on Extension programming in 2015. Specific programs highlighted will be Diabetes Education, Family Nutrition, Youth Kids’ Camp/Skills Camp, Marriage Education and Childcare, Master Wellness Volunteer program, and 4-H & Youth. These programs have had a great impact in our community, and I want to share the program summaries with you. Stay tuned!
Closing Thought
“I build my life on a foundation that will not shift. My faith frees me” – George W. Bush
Johanna Hicks
Texas A&M AgriLife Extension
Family & Consumer Sciences
1200-B W. Houston
P.O.Box 518
Sulphur springs, TX 75483
903-885-3443 – phone
903-439-4909 – Fax
[email protected]
“Update” Christmas in Heritage Park Date Changed
Due to the threat of heavy rain, there has been a change of plans for Christmas in the Park in Heritage Park. Rick Wilson with the Hopkins County Historical Society at Heritage Park Friday morning said “water is knee deep everywhere at Heritage Park.” The activities set for Saturday, November 28th have been canceled.
Two nights, December 4th and 5th, are now the dates for the Heritage event. The event will now coincide with the Christmas Parade and other events that take place at Celebration Plaza. Wilson said this was not the best arrangement but was the best option available.
Carlie Penson with the Hopkins County Historical Society discussed Christmas in the Park with Enola Gay on KSST’s Good Morning Show Wednesday morning. Her statements regarding the event set for November 29th were made prior to the decision to change the date due to the weather.
Flash Flood Watch Issued for Late Thursday through Saturday Night
The National Weather Service has issued a flash flood watch in effect from late Thursday night through late 6 a.m. Sunday morning. The watch area include Hopkins and surrounding counties in the North Central and Northeast Texas area. Rainfall amounts across the region could amount to 3 to 7 inches with locally higher totals possible through Saturday night.
A strong storm system and a persistent influx of moisture will lead to multiple rounds of moderate to heavy rainfall late Thursday night through Saturday night. A strong cold front will push through the region Friday morning and lead to gusty North winds and afternoon high temperatures in the 30’s and 40’s with wind chills in the 20’s and 30’s.
A flash flood watch means that conditions are favorable for heavy rain which may lead to flash flooding. You should monitor the latest forecasts from the National Weather Service and turn to KSST 1230 AM, ksstradio.com, and, if traveling and need local weather check in on the app.
Thanksgiving: Time for DPS Warning Regarding Holiday Driving
The Texas Department of Public Safety is urging Texans to celebrate responsibly and to make safe driving habits a priority during the heavily traveled Thanksgiving holiday weekend. DPS troopers will be patrolling Texas roadways throughout the holiday weekend looking for drunk drivers, speeders, seal belt violators and other drivers who are endangering themselves and others.
Last year during the Thanksgiving weekend, DPS troopers arrested 242 individuals for driving while intoxicated. They also issued 5,223 speeding tickets, 682 citations for no insurance and 599 seat belt/child safety seat citations.
Wildcats Win on the Road in Wills Point
The Wildcats’ basketball team improved their early season record to 2-0 with a 51-43 victory on the road at Wills Point Tuesday night. Wildcats Basketball Coach Clark Cipoletta said the Wildcats won despite only hitting 2 of 23 from behind the 3-point line. Coach Cipoletta said his team played strong defense and limited their turnovers.
The Wildcats trailed by three points at the half before rallying in the second half for the win. Keaston Willis led the Wildcats with 16 points. Ke’Ontae Dunn had 11 points and Iverson Wade scored 8. After a five-day Thanksgiving break, the Wildcats resume play next Tuesday night at North Lamar at 7:30 p.m.
Thanksgiving Blessing for Hospital Foundation
An unexpected Thanksgiving blessing graced the Hopkins County Memorial Hospital Foundation with an additional $3500 Wednesday, November 25, at noon in the indoor arena at the Regional Civic Center.
On November 7th the Cross Country Cowboy Church located on Highway 19 held a rodeo and, for the second year, the Foundation was selected to be the beneficiary of the event. Rowdy France, organizer of the event, and sponsors of the event–Alliance Bank, Service Power Equipment & Branson Tractors, Stephen Sparks Trucking, and Sulphur Springs Dodge–presented the gift to Jackie Thornton, Foundation Executive, and Bob Weaver, Foundation Board Chairman.
Jackie Thornton, Foundation Executive, said this is “Just another great example of this generous and caring community.”
As designated by the donor, the funds donated will be used for cancer related needs. Whether paying for gas for chemo treatment or purchasing a wig for a cancer patient, the funds will be available through the Foundation and the generosity of Cross Country Cowboy Church.
Additional Charges Added In Buy-Bust Case
Wednesday morning, the four individuals who had been arrested November 17th for engaging in organized criminal activity had one more charge added. All four, three of whom remained in Hopkins County Jail on the original charge, are now also charged with aggravated assault in retaliation and bond for each on that charge was set at $40,000 by Justice of the Peace B. J. Teer.
For Curtis Anthony August-Adams, 17, it meant returning to jail. August-Adams was the only one of the four who had made bond on the original charge. He was rearrested Tuesday, November 25th.
Monday, November 17th, an undercover buy-bust created the necessity for the Special Crimes Unit to rush a house located at 734 I-30 East, which is the South Service Road of I-30, Wednesday. The four arrested had assaulted an individual whom they originally thought would make a buy but was instead an informant. The informant was assaulted and his communication devices including cellphone were taken from him by force.
The Special Crimes Unit rescued the informant and arrested three males, Wes Gerald, 40, Caleb James Bryant, 21, August-Adams, and a female, Morgan Leigh Oboyle, 23, who were all charged at that time with engaging in organized criminal activity. Bonds for the four on the criminal activity charge had been set at $40,000 each by Justice of the Peace Brad Cummings. 
Lady Cats’ Strong Second Half Defeats Paris 66-33
After a close first two quarters at Paris Tuesday, the Lady Cats’ basketball team broke the game open in the second half for a 63-33 win. The Lady Cats improved their season record to 4-1.
Sadavia Porter led the Lady Cats with 13 points, Kaylee Jefferson had 12 and Tori Moore 10. Jefferson and Autumn Tanton had 12 rebounds.
The Lady Cats return to action at the Winnsboro Hoop Fest on December 3-5.
Brunch With Santa at Children’s Museum
The Northeast Texas Children’s Museum in Commerce is having Brunch with Santa on Saturday, December 5 from 9:30 a.m. until 11:30 a.m. Tickets are $7 in advance or $10 the day of the event. The event will include a pancake breakfast, crafts, a train and picture opportunities with Santa. The children’s museum has been open 13-years offering a place of discovery, creativity and imagination for all children.
