Watt High Lights - Jackson County REMC

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Food for health National Diabetes Awareness Month by Betty Baute Member Services Representative According to the American Diabetes Association, more than 18.8 million Americans have been diagnosed with diabetes --- and I am one of them. There are also approximately 7 million Americans with undiagnosed diabetes, and 79 million who are considered to be pre-diabetic. With the help of a good doctor and health coaches, living with diabetes can be easy --- and tasty. Setting up a diet plan with a qualified dietician is the first step in getting one’s blood sugar under control. The American Diabetes Association’s website (www.diabetes.org) offers great information on diabetes and has recipes with nutritional information available at the click of a mouse. The recipes I’m sharing this month are three tried-and-true goodies that I gleaned from the ADA website. Why not log onto the site and find some new favorites --- whether you have diabetes or not! Coming Up: Holiday sweets & treats It’s hard to come up with special holiday goodies when it’s just the two of you. While it’s okay to make a regular batch of something and then freeze the leftovers, it’s also nice to be able to make something fresh to enjoy. Next month we’ll include some “holiday” special recipes that will make just the right amount to keep you from nibbling on leftovers. Page 8 - November 2012 Chicken, potato & vegetable bake for 2 2 small boneless skinless chicken 1/4 cup chopped onion breast halves 1 carrot, coarsely chopped 1/2 pound Yukon gold potatoes, 1/4 cup light Italian dressing peeled & cubed 2 teaspoons grated Parmesean cheese Heat oven to 400°F. Place chicken and vegetables in small baking dish; drizzle with dressing. Bake 1 hour or until chicken is done (165ºF). Sprinkle with cheese. Nutritional Information (per serving) 70 calories; 5g total fat; 1.5g saturated fat; 0g trans fat; 70mg cholesterol; 590mg sodium; 27g carbohydrates; 3g dietary fiber; 6g sugars; 28g protein Exchange: 1-1/2 Starch; 1 Vegetable; 3 Meat (L); Carb choices: 2 Apple pie oatmeal for 2 2 cups water 4 teaspoons Splenda® Brown Sugar Blend 1 cup old-fashioned oats 2 tablespoon chopped apple dash salt 1 dash apple pie spice Stovetop Directions: Bring water to a boil in a small saucepan. Stir in oats and salt. Cook, stirring occasionally, over medium heat 5 minutes. Microwave Directions: Combine water, oats, and salt in a microwave-safe bowl. Cover tightly with heavyduty plastic wrap; fold back a small edge to allow steam to escape. Microwave on HIGH 2 1/2 to 3 minutes; stir well. Top oatmeal with Splenda® Brown Sugar Blend, chopped apple and spice. Nutritional Information (per serving) calories: 200; calories from fat: 25; total fat: 2.5g; saturated fat: 0.5g; cholesterol: 0mg; sodium: 400mg; total carbs: 37g; dietary fiber: 5g; sugars: 9g; protein: 5g Holiday spiced tea (16 servings) 12 cups water, divided use 1-1/4 cups Splenda® No Calorie Sweetener, 6 tea bags granulated 4 cinnamon sticks 1 (6 ounce) can frozen orange juice concentrate 2 teaspoons whole cloves 1/4 cup fresh lemon juice Bring 8 cups water to a boil. Pour over tea bags; cover and steep 5 minutes. Remove tea bags, squeezing gently. Stir in Splenda®, orange juice, and lemon juice. Combine remaining 4 cups water, cinnamon sticks and cloves in a small saucepan; bring to a boil, cover, and simmer 20 minutes. Pour mixture through a wire-mesh strainer into tea mixture, discarding spices. Pour into mugs and serve tea hot. Garnish with lemon slices, orange slices, whole cloves and cinnamon sticks, if desired. Nutritional Information (per serving) Calories: 30; total fat: 0g; cholesterol: 0mg; sodium: 5mg; total carbs: 8g; dietary fiber: 1g; sugars: 7g; protein: 0g
Let’s talk about it! Stay warm & save energy this winter by Madeline Keimig, Touchstone Energy Cooperatives On top of staying warm throughout the winter months, a lot of people worry about saving money and energy. According to a poll by the Consumer Reports National Research Center, four out of 10 consumers are worried about money this holiday season. The average family spends $2,024 a year on energy; nearly half of that goes towards heating and cooling costs. Stay warm and save energy with these helpful winter tips: = Pick smarter light bulbs. Decorate for the holidays efficiently with strands of light-emitting diodes (LEDs). Using LED holiday lights for 12 hours a day cuts seasonal lighting costs by 90 percent when compared to traditional incandescent holiday lights. = Check furnace filters. Be sure to clean or replace your heating and cooling system’s air filter. At a minimum change the filter every three months; a dirty filter clogs the system, making the system work harder to keep you warm. = Install a programmable thermostat. Is your home alone most of the day? Programmable thermostats can reduce heating bills up to 10% with the ability to automatically turn temperatures down 10 to 15 degrees for 8 hours a day. = Insulate water heaters and pipes. Wrap water pipes connected to the water heater with foam, and insulate the water heater, too. To save about $75 annually, on average, consider lowering the water heater temperature from 130 degrees to 120. = Bundle up your home. The more heat that escapes from cracks, the more cold air enters, causing your system to work harder and use more energy. Use an incense stick to spot air leaks. When it’s windy outside, hold a lit incense stick near your windows, doors, and electrical outlets. If the smoke blows sideways, you’ve got a leak that should be plugged with weather-stripping, caulk, or expandable foam. = Use a low-flow shower head. About 14 percent of your energy bill funds water heating. Low-flow shower heads can minimize water use by up to 50 percent—a helpful change, especially when extended family members visit for the holidays. Want more ways to save? Take the home energy savings tour and see how little changes add up to big savings at www.TogetherWeSave.com. Sources: Touchstone Energy Cooperatives, ENERGY STAR, U.S. Energy Information Administration, Consumer Reports Madeline Keimig writes on consumer and cooperative affairs for Touchstone Energy® Cooperatives, the national branding program for 700-plus electric cooperatives in the U.S. Call us about rebates before you buy The REMC’s incentive program for new water heaters and HVAC systems will continue into 2013. There could be some minor changes throughout the year, however. It is always a good idea to contact the REMC before making a purchase. At the present time, newly installed equipment eligible for the program includes: * Standard water heaters that are at least 40-gallon in capacity and have an energy factor of no less than .90. * Heat pumps and central air conditioners that are rated a minimum of 14-SEER. * Heat pump water heaters (both new and add-on units). * Geothermal HVAC systems (both new and replacement units). For more information visit www.jacksonremc.com or contact our Member Services Department. Jackson County REMC reserves the right to modify or discontinue the incentives at any time without notice. November 2012 - Page 9
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Watt High Lights - Jackson County REMC

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