Pick up know-how for tackling diseases, pests and weeds.
Farm bill, farm marketing, agribusiness webinars, & farm policy.
Find tactics for healthy livestock and sound forages.
Scheduling and methods of irrigation.
Explore our Extension locations around the state.
Commercial row crop production in Arkansas.
Agriculture weed management resources.
Use virtual and real tools to improve critical calculations for farms and ranches.
Learn to ID forages and more.
Explore our research locations around the state.
Get the latest research results from our county agents.
Our programs include aquaculture, diagnostics, and energy conservation.
Keep our food, fiber and fuel supplies safe from disaster.
Private, Commercial & Non-commercial training and education.
Specialty crops including turfgrass, vegetables, fruits, and ornamentals.
Find educational resources and get youth engaged in agriculture.
Gaining garden smarts and sharing skills.
Timely tips for the Arkansas home gardener.
Creating beauty in and around the home.
Maintenance calendar, and best practices.
Coaxing the best produce from asparagus to zucchini.
What’s wrong with my plants? The clinic can help.
Featured trees, vines, shrubs and flowers.
Ask our experts plant, animal, or insect questions.
Enjoying the sweet fruits of your labor.
Herbs, native plants, & reference desk QA.
Growing together from youth to maturity.
Crapemyrtles, hydrangeas, hort glossary, and weed ID databases.
Get beekeeping, honey production, and class information.
Grow a pollinator-friendly garden.
Schedule these timely events on your gardening calendar.
Equipping individuals to lead organizations, communities, and regions.
Guiding communities and regions toward vibrant and sustainable futures.
Guiding entrepreneurs from concept to profit.
Position your business to compete for government contracts.
Find trends, opportunities and impacts.
Providing unbiased information to enable educated votes on critical issues.
Increase your knowledge of public issues & get involved.
Research-based connection to government and policy issues.
Support Arkansas local food initiatives.
Read about our efforts.
Preparing for and recovering from disasters.
Licensing for forestry and wildlife professionals.
Preserving water quality and quantity.
Cleaner air for healthier living.
Firewood & bioenergy resources.
Managing a complex forest ecosystem.
Read about nature across Arkansas and the U.S.
Learn to manage wildlife on your land.
Soil quality and its use here in Arkansas.
Learn to ID unwanted plant and animal visitors.
Timely updates from our specialists.
Eating right and staying healthy.
Ensuring safe meals.
Take charge of your well-being.
Cooking with Arkansas foods.
Making the most of your money.
Making sound choices for families and ourselves.
Nurturing our future.
Get tips for food, fitness, finance, and more!
Understanding aging and its effects.
Giving back to the community.
Managing safely when disaster strikes.
Listen to our latest episode!
Benefits of having a high protein diet.
Nashville, Ark. - It seems almost daily there is something new and exciting to announce
about the benefits of a high protein diet. While we think of protein for athletes
and those who exercise a lot, protein actually has a lot of health benefits for everyone
including weight loss, satiety (makes you feel full longer), healthy aging, and even
Protein is an essential nutrient along with fat and carbohydrate, which
our bodies need every day. Protein is part of every cell, tissue and organ in our
bodies. Protein is made up of amino acids; which are sometimes called the building
blocks of protein. We need amino acids from the protein we eat in order to build and
maintain bones, muscles, and skin. There are 20 amino acids which make up protein.
Nine of these are considered essential.
If we do not get enough protein in our diet, we can become protein deficient
which can lead to problems with hormones and antibodies. In addition, because the
body doesn’t have a way to store protein as it does fat and carbohydrate, we need
to consume adequate amounts of protein each day.
Protein is found in meats, poultry, seafood, beans and peas, eggs, processed
soy products, nuts and seeds. Protein is also found in milk and milk products, grains
(to some degree) and even vegetables. However, the major amounts of protein come from
For most, getting enough protein is not a problem. Most Americans, eat
meat! Strict vegetarians (vegans) who do not eat meat or dairy products may have a
hard time consuming enough protein and may need to eat more calories to get the recommended
amount of protein needed.
The average person needs to consume approximately 45 grams a day for people
weighing around 125 pounds. People weighing around 190 pounds need about 70 grams
of protein per day. Good sources of protein include lean beef, poultry, or pork, seafood
and fish, Greek style yogurt, dried beans and lentils, milk, quinoa, cheese, and eggs.
Here are some tips for making sure you are getting enough protein in your
Finally, make sure you spread your protein intake throughout the day.
While most of us eat a good protein source at dinner, add protein to breakfast and
For more information on understanding protein or for specific questions
regarding nutrition, contact the Howard County Extension Office at 870-845-7517 or
visit our office located on the second floor of the courthouse.
Recipe of the Week
Here is a recipe from the Mediterranean Diet Cooking School that is always
a hit. Many people has never used quinoa, but are surprised by how tasty it is!
1 cup quinoa
1 Tablespoon extra-virgin olive oil
1 cup chopped onion
3 cloves garlic, minced
Pinch of sea salt
1 cup vegetable broth
1 cup fat free milk
8 oz. mushrooms, sliced
3/4 cup Parmesan cheese (1/4 cup sprinkled on top)
Heat olive oil in a heavy saucepan or Dutch oven over medium-high heat.
Add onion and cook until soft, stirring constantly.
Add garlic and quinoa and continue stirring a minute or two.
Stir in broth and milk.
Bring to a boil, then reduce heat to low and simmer until quinoa is tender, stirring
occasionally, approximately 14-15 minutes.
Add mushrooms and cook another 5-6 minutes, stirring often.
Remove from heat. Add cheese and sea salt and let stand a few minutes, so risotto
Yield: 6 servings
By Jean Ince County Extension Agent - Staff ChairThe Cooperative Extension ServiceU of A System Division of Agriculture
Media Contact: Jean Ince County Extension Agent - Staff ChairU of A Division of AgricultureCooperative Extension Service421 N. Main St, Nashville AR 71852 (870) 845-7517 email@example.com
The Arkansas Cooperative Extension Service is an equal opportunity/equal access/affirmative
action institution. If you require a reasonable accommodation to participate or need
materials in another format, please contact your County Extension office (or other
appropriate office) as soon as possible. Dial 711 for Arkansas Relay. The University of Arkansas System Division of Agriculture offers all its Extension
and Research programs to all eligible persons without regard to race, color, sex,
gender identity, sexual orientation, national origin, religion, age, disability, marital
or veteran status, genetic information, or any other legally protected status, and
is an Affirmative Action/Equal Opportunity Employer.