Rowan County

Peggy Jones County Extension Agent for Family & Consumer Sciences

Cooperative Extension Service Rowan County 600 West Main Street Morehead, KY 40351 (606) 784-5457 Fax: (606)784-2407 peggy.jones@uky.edu

Family & Consumer Sciences

May 2019

NEWSLETTER

HOMEMAKER TRIP!

May 9 - Homemaker

Comparative Shopping trip to

Ashland, (Brunch, Hobby

Lobby, Ashland City Mall and

Lunch). You must be a

Homemaker and call the

Extension Office to sign up

for the trip. We will be

taking a van. Leaving at 8:30

from the office. Limit of 15.

Homemaker Leader Lessons for 2019-2020

Topics for fall lessons: Topics for spring lessons:

●Smart Potlucks ● Meal Kits ●Communication and Personalities ● The Buzz About Honey ●Health Insurance ● Activities with Grandchildren ●Fun Activity ● Fun Activity

Mail out lessons for winter: ●Fall lessons will be taught in Montgomery County ●Staying Active During Winter Months ● Spring lessons will be taught in ●Sweet Enough without All that Sugar Mason County

SUMMER ACTIVITIES

May 14-16 State Homemakers Meeting in Louisville, KY

June 3 Kids Summer Day Camp, City Park – How to Make Macramé Bracelets 1:00 P.M. June 6 Kids Summer Day Camp, City Park - Walking Program 1:00 P.M.

June 10 Kids Summer Day Camp, City Park – How to Make Healthy Salsa

9:00 am

June 11-13 Cooking Camp, Rowan County Senior High School FCS Kitchen

(Middle and High School Students) 9:00 am – 1:00 pm – must

register at Rowan County Middle School

June 14 How to Make Rustic Bread and Mozzarella Cheese, Rowan County

Sr High School FCS Kitchen 10:00 am – 1:00 P.M. (Must sign up at

the office 784-5457 limited to 15).

July 24 Homemakers Council Meeting 10:00-12:00 noon, Fiscal Court Room Meeting Room

BASIC BUDGET BITES

Tracking Prices at the Store

price book is a tool that allows you to track prices of the most frequently purchased groceries and household

items. The price of one item can change greatly over a period of time, often over 12 weeks. The price book helps identify the “rock bottom” price for that specific item. Once you know the low price for the item, you will know whether or not to buy that item now. It will be easier to begin by choosing five to 10 of your most purchased items to track in your price book. Source: University of Kentucky Extension Publication, FRM-AP-087/ Health Choices Newsletter April/May 2019

FOOD FACTS CARROTS

arrots can be enjoyed many ways. Carrots can be eaten fresh, thrown in your favorite salads, cooked, and added to soups, stir-

fry, pasta dishes, or casseroles. This long root vegetable is typically orange in color but can also be found purple or yellow. Carrots are packed with great nutrients such as vitamin A, vitamin C, and heart healthy fiber. When purchasing carrots, choose those that are firm, crisp, and without cracks. They can be stored for 1-2 weeks in a plastic bag in the refrigerator. Store them away from apples, pears, and potatoes which can cause carrots to become bitter. Carrots should be washed before preparing or eating. Source: https://snaped.fns.usda.gov/seasonal-produce-guide/carrots/ Healthy Choices April/May 2019 Newsletter

nacks can help children get the nutrients needed to grow. Prepare snacks that include two or more food groups. For

younger children, help them get just enough to satisfy their hunger. Let older kids make their own snacks by keeping healthy foods in the kitchen. Here are some healthy snack ideas:

►Store sliced vegetables in the refrigerator and

serve with hummus.

►For older school-age kids, mix dried fruit,

unsalted nuts, and popcorn in a snack-size bag for a quick trail mix.

►Fresh, frozen, dried, or canned fruits, such as

applesauce, frozen grapes, or raisins, can be easy “grab-and-go” options that need little preparation.

►Offer whole-wheat breads, popcorn, and

whole-oat cereals that are high in fiber and low in added sugars, saturated fat, and sodium. Source: USDA MyPlate/Healthy Choices April/May 2019 newsletter

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CARROT RAISIN SALAD

4 medium, peeled and grated, carrots ¼ cup raisins 2 teaspoons sugar 1 juiced, lemon

Cleaning for a Food Safe Kitchen

Keep appliances clean. Clean the inside and the outside of appliances. Pay particular attention to buttons and handles where cross-contamination to hands can occur.

MAKING FAMILY MEALS

amily meals around the table provide an opportunity to spend time together. Research has shown many benefits to

regular family meals together, such as healthier kids and improved academic performance. If you are not eating meals together as a family, start small – aim for three family meals a week. Try these tips to help your family enjoy mealtimes together.

►Plan your meals. Avoid stress at mealtime by planning a weekly menu and posting it in a location for everyone to see, such as a chalkboard in the kitchen.

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A critical part of healthy eating is keeping foods safe.

Individuals in their own homes can reduce contaminants and

keep food safe to eat by following safe food handling

practices. Here are some cleaning tips to keep your kitchen

food safe:

●Clean sweep refrigerated foods once a week. At least once

a week, throw out refrigerated foods that should no longer

be eaten. Cooked leftovers should be discarded after 4 days;

raw poultry and ground meats, 1 to 2 days.

●Sanitize surfaces. Surfaces should be washed with hot,

soapy water. A solution of 1 tablespoon of unscented liquid

chlorine bleach per gallon of water can be used to sanitize

surfaces.

Source: USDA MyPlate /Healthy Choices April/May 2019 Newsletter

food

SMART TIPS

1. In a medium bowl, thoroughly mix carrots, raisins, sugar, and lemon juice. 2. Serve chilled.

Number of servings: 4 Serving size: ¼ of recipe Nutrition facts per serving: 63 calories; 0g total fat; 0g saturated fat; 0g trans fat; 0mg cholesterol; 43mg sodium; 16g carbohydrate; 2g fiber; 11g total sugars; 2g added sugars; 1g protein. Source: What’s Cooking? USDA Mixing Bowl/ Healthy Choices April/May 2019 Newsletter

►Make mealtime a priority. Make time for family meals when planning your household’s schedule each week. Try to cook, eat up, and clean up together!

►Think beyond dinner. If evenings are too hectic at your house, consider other meals for family time, such as a weekend brunch or even afternoon snack time.

►Keep meals fun and focused. Keep the family table a media and stress-free zone. Use your valuable family time to “unplug,” interact, and focus on each other. Source: USDA MyPlate / Healthy Choices April/May 2019 Newsletter

DISTRACTED DRIVING

istracted driving is any activity that diverts attention away from the primary task of driving. Distracted driving can

increase the chance of a motor vehicle crash. Each day in the United States, approximately nine people are killed and more than 1,000 are injured in crashes that are reported to involve a distracted driver. In addition, on any given day, around 660,000 people are on their cell phones or other electronic devices while driving. Many distractions exist while driving, including dashboard infotainment systems, eating in the car, and children or animals in the back seat, but

cell phones and texting, in particular, are a top distraction because it involves visual, manual, and cognitive distraction. Visual distraction is taking your eyes off the road, manual distraction is taking your hands off the wheel, and cognitive distraction is taking your mind off driving. Almost everyone has seen a driver distracted by a cell phone. It is estimated that one in four car crashes involve cell phone use. Many people know that using cell phones to text while driving is dangerous, but many underestimate the danger it puts you in. Sending or reading a text takes your eyes off the road for five seconds. At 55 mph, that is similar to driving the length of an entire football field with your eyes closed.

Follow these four tips to help eliminate distracted driving:

❶Put aside your electronic distractions Do not use cell phones while driving – including text messaging, phone calls, email functions, video games or social media. Avoid temptation by turning off or putting your device away before driving. ❷If another activity demands your attention, like children in the backseat or a phone call, instead of trying to attempt it while driving, pull off the road and stop your vehicle in a safe place. ❸Snack smart. If possible, eat meals or snacks before you get in your car, not while driving. When on the road, avoid foods that are difficult to manage if you need to eat while driving. ❹When driving with passengers, have them help you focus safely on driving by letting them be in charge of the navigational system or GPS, climate controls, and sound system.

SOURCES:

• https://www.cdc.gov/motorvehiclesafety/Distracted_Driving • https://www.nsc.org/road-safety/get-

involved/ distracted-driving-awareness-month

• https://www.nsc.org/road-safety/safety-topics/distracted-driving • Adult Health Bulletin – April 2019

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educing financial stress is a great first step in establishing healthy money habits. Financial stress may result from months or

years of poor money decisions or could be a response to an immediate financial crisis, such as the loss of a job or a major home or car repair. For most of us, it is difficult to completely eliminate financial stress from our lives. According to a 2017 national survey, 62% of Americans reported feeling stressed about money. If you are feeling anxiety about your bank account, you are not alone. Although financial stress may be unavoidable, we can control how we address it. Consider the following suggestions as a way to manage your financial stress.

Identify the Source

The first step to solving any problem is recognizing that there is one. Though this may seem obvious, it can be difficult for us to do. Let’s face it: Finances can be complicated. Many of us struggle to identify why we are having trouble in the first place. As a result, we can

become paralyzed by the fact that we face a problem that we know nothing about. Identify the top two or three financial problems that you face. These could be having too much debt, having trouble saving money, or overspending. Limit the list to two or three problems so that you do not become overwhelmed.

Make a Plan Once you have taken inventory of your financial situation, it is time to make a plan of attack. Choose the most pressing of your financial issues and focus exclusively on it. Work through a step-by-step plan to reach your goal. It is important that you include small steps to address your financial problems so that they feel manageable. Focus on this one goal and do not move on to another until you feel that you have a handle on your new financial behavior. This will limit stress and make you a more effective problem solver. Work through the list one problem at a time, while working through each problem one step at a time. Small change is the key to success.

Recognize How You Deal with Stress

You have begun to work towards addressing your financial problems and that is great. However, many of us have unhealthy habits or coping mechanisms that we turn to when times get hard. For instance, many people smoke or overeat when they feel stress. Unfortunately,

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these behaviors usually make our stress worse, they are bad for our health, and they cause us to spend more money! As a result, our financial stress only seems to get worse. Consider replacing these behaviors with a healthier way of coping. For some people, this might mean taking a walk outside. Others may find that their stress is reduced when they exercise or meditate. Find what works for you.

Ask for help

People are more effective at initiating and maintaining change when they have a support system that can hold them accountable and offer emotional support. You do not have to face your problems

alone. Talk to someone about your financial stress. You may desire to seek professional help, but if not, you can at least reach out to friends and family for support. Tell your support system about your problem and your plan to address it. Letting them know specifics will enable them to be more effective in supporting you to change your financial situation. Most of all remember this: You did not dig yourself a hole in a day and you will not be able to dig yourself out in a day either. Addressing financial stress is a process. It takes time. But with a specific action plan, you can begin managing your financial stress today. References: “Stress in America” Survey (APA, 2017) MoneyWise Newsletter, April 2019

Alex Elswick, MS, Extension Specialist for Substance Use

Prevention and Recovery, Department of Family Sciences,

University of Kentucky Cooperative Extension Service, (859)

257-3290; alex.elswick@uky.edu

Jennifer Hunter, Ph.D., Assistant Director of Family

and Consumer Sciences Extension, University of

Kentucky Cooperative Extension Service

HEALTHY BONES

steoporosis is a serious condition that we often ignore until it is too late. The disease is characterized by low bone

mass and decline of bone tissue, which can lead to broken bones. According to the National Osteoporosis Foundation, 10.2 million American adults have osteoporosis and another 43.3 million have low bone mass. In fact, one in three women and one in five men older than the age to 50 will experience an osteoporotic fracture. Fortunately, there is a lot you can do to prevent osteoporosis and to strengthen and improve the health of your bones:

►Eat a well-balanced nutritious diet, including

fruits and vegetables

►Get plenty of calcium and vitamin D.

►Participate in regular exercise and weight-

bearing activity.

►Avoid smoking and second-hand smoke.

►Limit alcohol and heavy drinking.

Eat a Well-balanced Nutritious Diet

Eat foods that are good for bone health. This starts with eating a well-balanced nutritious diet. You can start by increasing your fruit and

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vegetable intake, which are great sources of calcium and vitamin D. Eating calcium-rich food, like leafy greens and dairy products, is the best way to get calcium, or you can take calcium supplements if your health-care provider recommends them. Vitamin D is important for protecting bones, and your body needs vitamin D to absorb calcium. You can get vitamin D by getting enough sunlight and eating vitamin D-rich foods, like salmon, tuna, and other fatty fish.

Participate in Regular Exercise Exercise regularly – if possible, 150 minutes a week or more. Weight-bearing exercises like dancing, hiking, walking, or low-impact aerobics help build bones and keep them strong. Muscle-strengthening exercises like lifting weights, yoga, and Pilates can help improve not only your bone strength, but your balance and flexibility as well, which is important for fall prevention.

Stop Smoking Smoking has been identified as a risk factor for osteoporosis. Some studies have shown a relationship between tobacco use and decreased bone density. You should also limit your alcohol intake to no more than two or three drinks a day, because drinking heavily can also lead to bone loss. Talk to your primary care provider about your risk of osteoporosis and ask whether you need to have a bone density test. Bone density tests are recommended for several categories of patients:

☼ Women age 65 years and older

☼Postmenopausal women younger than 65 years with risk factors

☼ Men 70 years or older

☼Men younger than 70 years with risk factors

☼Adults with a fragility fracture

☼Adults with a condition, disease or medication associated with low bone density or bone loss SOURCES https://www.nof.org/preventing-fractures/prevention https://www.piedmont.org/living-better/5-ways-to-prevent-osteoporosis http://www.iofbonehealth.org/preventing-osteoporosis/Health Bulletin May 2019

RECIPE Creamy Cucumber and

Chicken Salad

½ pound chicken breast 1 tablespoon fresh lemon juice 1 cup slivered almonds ½ cup nonfat plain Greek yogurt 3 ounces reduced fat cream cheese 2 tablespoons Dijon Mustard ½ teaspoon sea salt 1 tablespoon ground black pepper 2 tablespoons fresh chopped dill 2 medium cucumbers, chopped 1 cup dried cranberries 8 lettuce leaves

Marinate chicken breast in lemon juice for one hour. Remove chicken from marinade and chop into bite sized pieces. Sautè in preheated non-stick skillet until

thoroughly cooked and no longer pink in the center. Set aside to cool. Toast slivered almonds on low heat in a non-stick skillet until fragrant. Set aside to cool. In a large mixing bowl, combine yogurt, cream cheese, mustard, salt, pepper and dill. Add chicken and toss. Add cucumbers, cranberries and almonds to chicken mixture. Toss to coat. Cover and chill in refrigerator for 1 hour. Spoon salad into washed and dried lettuce leaves. Serve cold. Yield: 8 servings Nutritional Analysis: 210 calories, 10 g fat, 2 g saturated fat, 30 mg cholesterol, 290 mg sodium, 19 g carbohydrate, 3 g fiber, 14 g sugars, 12 g protein. Source: www.fruitsandveggiesmatter.gov Plate It Up!

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