Living Well 7/2/26
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Our June FCS After 5 Doorhanger class was a huge success! As usual, we had great food, great fun and great fellowship and everyone enjoyed making these precious doorhangers. Those who attended were: Angela Gates, Belinda Jo Stark, Amanda Beard, Emily Purdy, Madison Williams, (back row) Haley Ferguson, Anna Ferguson, Hanna Ferguson, Ginger Harrison, and Mechelli Campbell. As special thanks to Amber Dauzat, Calhoun County Extension FHW agent for leading this program.
Extension Programs coming up:
Wednesday, July 1 – Healthy You Exercise class will meet at 9 a.m. at the Extension office. Wear cool, comfortable clothes, supportive shoes and bring water to drink.
Wednesday, July 1 – Dining with Diabetes Reunion – There will be a reunion meeting for those who attended the Dining with Diabetes series in April. The meeting will be held at 1:30 p.m. at the Extension office. Please remember to bring your updated A1C with you to the meeting.
Thursday, July 2 – Looped with Love Crochet MCV Meeting will meet at 10 a.m. at the Extension office.
Friday, July 3- Office closed to observe Independence Day.
Tuesday, July 7- 4-H Terrific Tuesday Fun with Food. We will meet 2:00-3:30 p.m. at the Extension office. This is a free program and open to all kids 5-18. Younger children (under the age of 7, should be accompanied by an adult). In order for us to have enough supplies for everyone attend, please call by Monday, July 6 to reserve your child’s spot. Call 662.675.2730 or email [email protected] or text 662.769.2981 Please tell child’s name and age.
Wednesday, July 8 – Healthy You Exercise class will meet at 9 a.m. at the Extension office. Wear cool, comfortable clothes, supportive shoes and bring water to drink.
Wednesday, July 8 – CREATE MCV Club Meeting – will meet at 10 a.m. at the Extension Office. The project will be Coffee Filter Flowers (they look similar to hydrangias) You can see a picture of them on the Yalobusha County Extension office Facebook page.). All supplies will be provided for $5. Please bring exact cash or make check out to this month’s project leader, Brenda Wall. In order to have enough supplies for everyone, please contact the extension office by Monday, July 6th to let us know you will be attending.
Thursday, July 9 – SERVSAFE Food Safety Class and Exam – Class begins at 7:30 a.m. Certification Exam begins at 4 p.m. Must be pre-registered for the class to attend.
Friday, July 10 – Healthy You Exercise class will meet at 9 a.m. at the Extension office. Wear cool, comfortable clothes, supportive shoes and bring water to drink.
Mississippi State University is an equal opportunity institution. Discrimination is prohibited in university employment, programs, or activities based on race, color, ethnicity, sex, pregnancy, religion, national origin, disability, age, sexual orientation, genetic information, status as a U.S. veteran, or any other status to the extent protected by applicable law. Questions about equal opportunity programs or compliance should be directed to the Office of Civil Rights Compliance, 231 Famous Maroon Band Street, P.O. 6044, Mississippi State, MS 39762
A DASH-ing Way to Start Your Day With Breakfast
Start Your Day with the DASH Diet
The DASH Diet (Dietary Approaches to Stop Hypertension) is one of the most researched eating patterns for improving heart health and overall wellness. It emphasizes fruits, vegetables, whole grains, low-fat dairy, lean proteins, nuts, seeds, and beans while limiting sodium, added sugars, and saturated fat.
Benefits of the DASH Diet
•Supports healthy blood pressure levels
•Promotes heart health
•May help lower LDL (“bad”) cholesterol
•Rich in fiber, vitamins, minerals, and antioxidants
•Supports healthy weight management
•Helps reduce sodium intake
•Encourages balanced, nutrient-dense meals
•May reduce the risk of stroke, heart disease, and type 2 diabetes
Three Easy DASH Diet Breakfast Ideas
1. Fruit and Yogurt Parfait
Layer low-fat plain yogurt with fresh fruit and a sprinkle of whole-grain cereal or oats.
Try:
1 cup low-fat yogurt
1 cup berries, peaches, or melon
¼ cup whole-grain granola or oats
Why it works: Provides calcium, protein, fiber, and potassium to help support heart health and keep you satisfied throughout the morning.
2. Oatmeal with Milk and Fruit
Prepare old-fashioned or quick oats with low-fat milk and top with fresh fruit.
Try:
½ cup dry oats
1 cup low-fat milk
1 sliced banana or 1 cup berries
Sprinkle of cinnamon
Why it works: Oats contain soluble fiber that may help lower cholesterol, while fruit adds natural sweetness, fiber, and antioxidants.
3. Easy Fruit and Yogurt Smoothie
Blend a quick breakfast you can take on the go.
Try:
1 cup low-fat yogurt
1 cup frozen berries or mango
½ banana
½ cup low-fat milk
Ice, if desired
Blend until smooth.
Why it works: A smoothie is a simple way to enjoy fruit, dairy, protein, and potassium in one convenient meal.
DASH Diet Breakfast Tip
Aim to include fruit, whole grains, and low-fat dairy at breakfast. This combination provides fiber, protein, calcium, and potassium—key nutrients that support the DASH eating pattern and help fuel your day.
Three Easy DASH Diet Breakfast Ideas
1. Fruit and Yogurt Parfait
Layer low-fat plain yogurt with fresh fruit and a sprinkle of whole-grain cereal or oats.
Try:
1 cup low-fat yogurt
1 cup berries, peaches, or melon
¼ cup whole-grain granola or oats
Why it works: Provides calcium, protein, fiber, and potassium to help support heart health and keep you satisfied throughout the morning.
2. Oatmeal with Milk and Fruit
Prepare old-fashioned or quick oats with low-fat milk and top with fresh fruit.
Try:
½ cup dry oats
1 cup low-fat milk
1 sliced banana or 1 cup berries
Sprinkle of cinnamon
Why it works: Oats contain soluble fiber that may help lower cholesterol, while fruit adds natural sweetness, fiber, and antioxidants.
3. Easy Fruit and Yogurt Smoothie
Blend a quick breakfast you can take on the go.
Try:
1 cup low-fat yogurt
1 cup frozen berries or mango
½ banana
½ cup low-fat milk
Ice, if desired
Blend until smooth.
Why it works: A smoothie is a simple way to enjoy fruit, dairy, protein, and potassium in one convenient meal.
DASH Diet Breakfast Tip
Aim to include fruit, whole grains, and low-fat dairy at breakfast. This combination provides fiber, protein, calcium, and potassium—key nutrients that support the DASH eating pattern and help fuel your day.
Article Source: https://www.foodandhealth.com/blog/a-dash-ing-way-to-start-your-day-with-breakfast
