Karen's Keynotes
by Karen Armstrong, NDSU Extension Agent/Rolette County
 

NDSU Leadership Program Seeking Participants

 The North Dakota State University Extension Service is looking for individuals who want to become part of creating the future for their organization, community and state.

The Extension Service's Rural Leadership North Dakota program is accepting applications for its 2007-09 class, which starts in October.

RLND is a two-year program that teaches participants to be willing, effective leaders with the skills to overcome challenges and guide North Dakota into the future.

Participants attend 10 workshops throughout the state and take a six-day study tour to Washington, D.C. They learn to think critically and creatively, work with people, communicate effectively, use technology, understand agricultural and rural policy, and find innovative ways to fund local and regional development. They also create a network of contacts and resources they can tap into for ideas, answers and support.

To practice what they learn, participants develop and implement a project that benefits their organization, community or region. Projects have included a visitor center/museum in Dawson, community playground and new housing in Watford City, park in Devils Lake, new swimming pool in New England and community technology center in Crosby.

"I would highly recommend Rural Leadership North Dakota," says 2003-05 RLND class member Vicki Monsen of Watford City. "It made a big difference in our community, and I think it would make a big difference in any participant's community."
 

July 1 is the deadline to apply to join the 2007-09 class.

Applicants must have been a state resident for at least a year and be able to attend all of the seminars and the study tour.

Participants will be responsible for tuition of $1,375 for each of the two years. Scholarships are available for part of the tuition. Funding from other sources covers the rest of the $11,000 cost per participant. Those other funding sources include the NDSU Extension Service, North Dakota businesses and organizations, foundations, granting agencies and individuals.

For more information on RLND, or if you want to apply or nominate someone for the class, visit RLND's Web site at www.ag.ndsu.edu/rlnd or send an e-mail to r-leader@ndsuext.nodak.edu.

 Eat Out the Healthy Way

Our family eats out more often during the summer, usually when we are traveling. Such was the case as we traveled to a nephew’s graduation last weekend. The food industry is big business and I noticed that we are constantly invited to eat. As you drive down the street, you see restaurant signs begging you to stop. The sides of the interstates are littered with billboards advertising every kind of restaurant. Open your favorite magazine or newspaper and you will see an article for the latest diet craze or nutrition supplement. Turn on the TV and you will be bombarded with numerous companies trying to sell you their food product.

Most often, the foods advertised are not the healthiest. Eating out has become a nearly everyday part of living. This is good news for the restaurant business, but it doesn't always mean great things for the people eating out.

Eating out often leads to consuming too many calories and too much fat.

The excess calories can lead to weight gain. Weight gain can contribute to more significant problems, such as heart disease, diabetes, high blood pressure, some types of cancer and many other illnesses.

Many foods served in restaurants are not the healthiest, with deep-fat fried French fries or chips as side orders with almost every However, eating out doesn't have to be an unhealthy situation if you make wise decisions on what to eat and drink. Be informed about your food choices.

Try these tips while eating out:

* Split your meal with a friend. Entrees are often big enough for more than just one person.

* Ask for a to-go box right away for half your meal. Put half in the box before you begin so you are less likely to eat too much.

* Order foods that are baked, broiled, steamed or grilled. These are healthier ways to cook food that will cut back on fat and calories.

* If possible, substitute fruit, vegetables or salad for fries.

* Ask for fat-free or low-fat salad dressings.

* Ask for dressings and sauces on the side.

* Choose foods with whole grains.

* Many restaurants make nutrition information available either in the restaurant or online. Check out this information before you go out to eat to make wiser choices.

* Avoid drinking your calories. To reduce your calorie intake, order water, diet pop, unsweetened drinks or coffee.

Keep in mind that moderation is the key with anything you eat. Depriving yourself of what you want to eat probably will lead to overeating later. To offset what you eat, accumulate at least 30 to 60 minutes of physical activity most days of the week.

Work on ignoring the constant barrage of food related advertisements. Eating out can be saved as a special activity to share with family and friends. Enjoy eating out with your friends and family on occasion, but remember to make wise decisions when ordering your food and beverages.

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Updated 6-12-07 Carleen Jeannotte