Be Active - Celebrate Heart Health Month! Everything you do this month will

help your heart be healthy. Source: UK Cooperative Extension Service 2018 Food & Nutrition Calendar

REMINDER – HOMEMAKER COUNCIL TO MEET!

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

Rowan County

FCS NEWSLETTER

Family & Consumer Sciences

February 2018

FEBRUARY IS

HEART HEALTH MONTH!

The Homemaker Lesson, ”Stroke Awareness”, for April will be

taught in March (date to announced) by Nellie Buchanan,

Morgan County Family & Consumer Sciences Agent.

With this newsletter is the February mail out

Homemaker lesson on “Taking Care of Your Heart.”

MONEYWISE

PLANNING AHEAD FOR

THE 2018 HOLIDAY

SEASON

Every year, the calendar remains the same.

Thanksgiving on the fourth Thursday of

November and Christmas is always the 25th day

of December. And yet, the holidays still have a

way of sneaking up on us. Many of us feel

unprepared for the holidays and, as a result,

experience a great deal of financial stress

throughout the season. In fact, survey from the

Pew Research Center found that while gift giving

made 83% of respondents feel “joyful”, it also

made 46% feel “stretched thin financially” and

36% feel “stressed out.” As you are working

toward paying off the credit card bills from the

2017 holiday season, don’t let the holidays sneak

up on you this year. Instead consider using the

following strategies to plan ahead for the 2018

holiday season.

► Develop a Budget

The first rule of thumb to plan for the holidays is

to begin with a budget. Many people play

holiday shopping by ear. In other words, most

people do not stick to a spending plan because

they did not really have a spending plan to begin

with! Even if you’ve started holiday planning in

January, it is a good idea to establish what you

would like to spend on family and friends.

Decide on a number and stick to it. This way you

will know exactly how much you will need to save

throughout the year. Starting to save earlier in

the year means less money you have to save

each week to reach your ultimate goal, thereby,

eliminating unnecessary financial stress. Don’t

forget to include holiday travel in your budget.

Transportation costs are an easily overlooked

holiday expense, though they can be rather

expensive.

► Make a List

Now that you have established what you are

willing and able to

spend, consider for

whom you intend to

buy. Then, attach to

each name on the

list an amount of

money you are

willing to spend. If it

makes you

uncomfortable

attaching monetary

value to people on your list, consider allocating

your holiday spending equally across the board.

But be realistic because you are committing

yourself to spending within your established

limits.

Making a list has the added advantage of

eliminating those last minute, emotional

purchases. For example, maybe you have had

the experience of receiving a gift from someone

you didn’t expect would give you one. As a

result, you might feel obligated to give them one

in return. Making a list can prevent guilt-driven

or otherwise emotionally charged purchases.

► Take Advantages of Sales

One of the great perks of planning ahead for the

holidays is that you can take advantage of sales

throughout the year. In particular, many stores

have Christmas in July sales that offer good gifts

at discount prices. Keep an eye out for sales that

might fit your budget and your list.

Also, consider buying your Christmas decorations

immediately after Christmas. As with any

holiday, (or season), the best time to buy is

immediately afterwards when everything goes on

sale. Planning in advance, even a whole year

ahead, can tally big savings.

► Consider a DIY Holiday

The Christmas holiday is not the only expensive

holiday throughout the year. When money is

tight, a Do-It-Yourself holiday could save tons of

money. Instead of buying expensive decorations,

use construction paper to make your own

decorations. Instead of buying wrapping paper,

use newspapers. Rather than buying gifts, make

your own cards and include heart felt notes

inside. Though it may take some planning and

creativity, a DIY holiday can relieve a lot of

financial stress so you can enjoy your holiday

season!

Reference: Pew Research Center (2014). “Most Say Religious

Holiday Displays on Public Property Are OK.” MoneyWise

Newsletter – January 2018

GUIDE TO PORTION SIZES

HOW MUCH IS ONE OUNCE EQUIVALENT OF

GRAINS?

◙ 1 slice of bread (70 calories)

◙ About 1 cup of ready-to-eat cereal (plain corn

flakes = 100 calories)

◙ ½ cup cooked cereal, rice or pasta (95 calories)

◙ ½ hot dog or hamburger bun (62 calories)

WHAT AMOUNT COUNTS AS 1 CUP OF FRUITS OR VEGETABLES?

҉ 3 cups of raw leafy vegetables (10 calories)

҉ 1 cup of cooked vegetables (20 calories)

҉ 1 cup of fruit or vegetable juice (90 calories)

҉ 1 medium apple, banana, orange or pear (90

calories)

҉ ½ cup dried fruit (109 calories)

HOW MUCH IS 1-OUNCE EQUIVALENT FROM THE PROTEIN GROUP?

☼ 1 ounce of cooked meat, poultry or fish (3

ounces lean beef = 143 calories)

☼ ¼ cup of cooked dry beans = 1 ounce meat

(105 calories)

☼ ½ ounce of nuts = 1 ounce meat (260

calories)

☼ 1 egg = 1 ounce meat (80 calories) Source: University of Kentucky Cooperative Extension Service 2018 Food & Nutrition Calendar

Alex Elswick, MS, Extension Associate for Family Resource

Management, Department of Family Sciences, University of

Kentucky Cooperative Extension Service, (859) 257-3290;

alex.elswick@uky.edu

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

Family and Consumer Sciences Extension, University of

Kentucky Cooperative Extension Service,

(859) 257-3887; jhunter@uky.edu

Stock images: 123RF.com

Source: University of Kentucky Cooperative Extension Service 2018 Food & Nutrition Calendar

HELPFUL TIPS

Be active:

❶Start the New Year off with a family walk. As

you walk, share the ways that your family can

stay healthy this year.

❷ Be a cleaning machine! Dust – reach high,

low, over and under as you work your muscles. Source: UK Cooperative Extension Service 2018 Food & Nutrition

Calendar

FOOD CALORIES ACTIVITIES TO

BURN CALORIES

SATURATED

FATS

SODIUM

Large fast food burger 550 calories Jog for 1 hour

10 minutes

11.0 grams 970 milligrams

Large order fries 546 calories Mow the yard

for 1½ hours (push)

4.0 grams 350 milligrams

Canned chili con carne

(1 serving)

340 calories Jump rope

for ½ hour

4.0 grams 1,368

milligrams

Cheese pizza (2 slices) 466 calories Do housework

for 1½ hours

8.0 grams 1,048

milligrams

Onion (1 small) 45 calories Hike for 6 minutes 0.0 grams 5 milligrams

Fresh broccoli

(4 ounces)

40 calories Bicycle for

4 minutes

0.0 grams 45 milligrams

Fresh green bean

(4 ounces)

40 calories Hunt for 7 minutes 0.0 grams 0 milligrams

Fresh tomato (1) 35 calories Garden for

5 minutes

0.0 grams 5 milligrams

Fresh summer squash

(4 ounces)

20 calories Walk for 5 minutes 0.0 grams 0 milligrams

Cucumber ( 4 ounces)

15 calories

Play hopscotch

for 2 minutes

0.0. grams 0 milligrams

How much activity is needed to

burn calories from your favorite foods?

Look at the chart below for ideas on how much activity is needed to burn calories from

some of your favorite foods. Your daily physical activity can be tracked on this chart.

R E C I P E

Skillet Enchiladas

8 corn tortillas 3 teaspoons olive oil, divided ½ medium onion, chopped ½ teaspoon salt 1 small to medium zucchini, chopped 1 small yellow squash, chopped 1 red bell pepper, chopped 1 clove garlic, peeled and minced ¾ cup fresh or canned corn kernels 1 (15 ounce) can black beans rinsed and drained ½ teaspoon pepper ½ teaspoon paprika 1 cup shredded cheddar cheese, divided 1 cup enchilada sauce ① Cut tortillas into bite sized pieces ② Heat a large skillet on medium-high heat, add 2 teaspoons of olive oil and corn tortilla pieces to the pan. Stirring occasionally, cook for 5 minutes or until beginning to crisp. Remove tortillas from pan and set aside. ③ Add remaining teaspoon of olive oil to the pan, along with the onion and salt. Cook for 2 minutes. ④ Add the chopped zucchini, squash, red bell pepper, garlic, corn, black beans, pepper and paprika. ⑤ Sir to combine and cook for 10 minutes.

⑥ Return crispy tortillas to the skillet along with ¾ cup of cheese and stir for 2 minutes. ⑦ Add the enchilada sauce, stir until combined and then sprinkle remaining ¼ cup cheese on top. ⑧ Cover with tin foil for 5 minutes or until cheese is melted. Makes 6 servings Serving size: 1 cup Cost per recipe: $9.78 Cost per serving: $1.63 Nutrition facts per serving: 290 calories; 9g total fat; 2.5g saturated fat; 0g trans fat; 37mg cholesterol; 600 mg sodium; 37g carbohydrate; 7g fiber; 8g sugar; 14g protein; 0% Daily Value of vitamin D; 20% Daily Value of calcium; 10% Daily Value of iron; 10% Daily Value of potassium Source: Adapted from delishknowledge.com UK Cooperative Extension Service 2018 Food & Nutrition Calendar

BASIC PANTRY STAPLES

Having these staples in the kitchen can help

make meal planning less stressful and time

consuming! Be on the lookout for sales to stock

up on items you may need.

Fruits and Veggies Grains

●Canned corn ●Canned tomatoes, diced ●Canned tomato paste ●Canned green beans ●Canned pineapple ●Canned peaches ●Applesauce

Beans, Nuts & Fish ●Canned tuna ●Peanut butter ●Beans (canned or dry) varieties like kidney, pinto, garbanzo and black Source: UK Cooperative Extension Service 2018 Food & Nutrition Calendar

Choose whole-grain options for added health benefits ●Pasta ●Rice

Seasonings &

baking items

●Chicken broth ●Cinnamon ●Vanilla ●Garlic powder ●Olive oil ●Vinegar ●Oatmeal ●Baking soda ●Flour ●Sugar

TRY THESE INSTEAD Small Changes can make a big difference!

Try these substitutions for a healthier version of your go-to-recipes.

Instead of: White rice TRY THIS: Brown rice

Instead of: White bread TRY THIS: Whole-grain or whole-wheat bread

Instead of: Salt TRY THIS: Herbs, spices or garlic Try filling the salt-shaker with this creole seasoning combination to flavor your dishes: 2 tablespoons pepper 1 tablespoon paprika 1 tablespoon onion powder 1 tablespoon garlic powder 1 bay leaf, ground

Instead of: Sour Cream TRY THIS: Fat-free or low-fat sour cream; plain or low-fat yogurt

Instead of: Bread crumbs TRY THIS: Rolled oats

Instead of: Potato chips TRY THIS: Popcorn

Instead of: Flavored yogurt TRY THIS: Plain, no added sugar, yogurt topped with fruit

Instead of: Butter TRY THIS: Replace half of the butter called for in baking recipes with unsweetened applesauce

Source: UK Cooperative Extension Service 2018 Food & Nutrition Calendar

Heart Health Month

Do you take care of your family? Yes. Do you take care of your home? Of course. Do you take care of your heart? Probably not. Heart disease is the leading cause of death of both men and women in the United States. Each year, 1 in 3 women’s deaths in the United States is due to heart disease or stroke. The good news? It is also one of the most preventable causes of death.

Lifestyle changes can prevent 80 percent of cardiac events, such as premature heart disease, stroke and

diabetes.

Manage Blood Pressure

High blood pressure is a major risk factor for heart disease and stroke. When your blood pressure stays

within a healthy range, you reduce the strain on your heart, arteries and kidneys, which keeps you

healthier longer. Blood pressure of or less than 120/80 mmHg indicates a healthy heart.

To manage blood pressure, you should: To avoid cholesterol, you should:

● Eat a heart-healthy diet which includes

reducing sodium.

● Get regular physical activity and maintain a

healthy weight.

● Manage stress, limit alcohol and avoid tobacco

smoke.

To get active, you should engage in at least

150 minutes of moderate exercise a week. For

example that might be 30 minutes of brisk

walking, five times per week.

Sincerely,

Peggy Jones

County Extension Agent for Family &

Family Consumer Sciences

● Avoid tobacco products

● Eat a heart-healthy diet

● Engage in physical activity

Reduce blood sugar

Most of the food we eat is turned into

glucose (or blood sugar) that our bodies

use for energy. Over time, high levels of

blood sugar can damage your heart,

kidneys, eyes and nerves. Fasting blood

sugar ideal number is less than 100 mg/dL.

Get active and maintain a healthy

body weight

Living an active life is one of the most

rewarding gifts you can give yourself and

those you love. Simply put, daily physical

activity increases your length and quality of

life. Exercising 30 minutes a day reduces

heart disease by 30 to 40 percent and

stroke by 25 percent. A BMI of or less than

25 kg/m2 indicates a healthy weight.

To reduce blood sugar, you should:

● Reduce consumption of simple sugars,

such as those found in soda, candy and

sugary desserts.

● Get regular physical activity.

Control cholesterol - High cholesterol

contributes to plaque, which can clog

arteries and lead to heart disease and

stroke.

Resources: ●Association,https:www.,goredforwomen.org/live-

healthy/ first-steps-to-prevent-heart-disease-and-be-heart-

healthy/lifes-simple-7

●American Heart Association,

https://www.goredforwomen.org/know-your-numbers- Health

Bulletin - February 2018