seasonal upcoming events develop healthy beverage habits … · 2020. 1. 6. · foods such as meat,...
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Cooperative Extension Service
Campbell County
3500 Alexandria Pike
Highland Heights, KY 41076
(859) 572-2600
Fax: (859) 572-2619
www.campbell.ca.uky.edu
Upcoming Events All programs are located at the
Campbell County Extension office
unless noted below. Homemaker Club Information: Meetings and Important Dates (see pages 8-9) Homemaker Council Meeting January 17, 2020 10:00 a.m. Lunch & Learn: Working with Polymer Clay: Coasters and More February 11, 2020 11:30 a.m. (see flyer on page 16) Right Sizing Your Home & World February 26, 2020 1:30 p.m. (see flyer on page 5) Cleaning Matters Workshop Kenton County Extension Office April 28, 2020 1:30 p.m. (see flyer on page 15) Flowerbuds August 6, 2020
10:00 a.m. (see flyer on page 12)
JANUARY 2020
S e a s o n a l
Develop Healthy Beverage Habits Early Source: Courtney Luecking, Assistant Extension Professor
O ur flavor
preferences
begin developing
early in life, even
before birth. We
often think about
food’s role in growth and development, but
the drinks we expose children to from birth to
age five have long-lasting effects on habits
and health. It is important for parents and
other caregivers to fill children’s glasses with
healthy options. For the first time, the nation’s
leading childhood health organizations have
provided us with beverage recommendations
for young children.
These recommendations say healthy beverages for a child are age dependent.
Infants up to a year old can get most of their nutrition from breast milk or
formula. Children between 1 and 2 years old should drink mostly water
followed by whole milk. While experts recommend
children eat fruit instead of drinking juice, a small amount
of juice is okay. You should choose juices labeled 100%
fruit juice with no added sugars and give children no
more than 4 ounces a day. You can also water down the
juice by half. Children older than 2 years should drink
mostly water and low-fat milk with no more than 6
ounces of juice a day.
The recommendations suggest young children should
avoid any drink containing caffeine or added sugar
including flavored milk, sports drinks and fruit-flavored
drinks. These drinks tend to provide children with little to
no nutrition to support healthy growth or development,
and the additional sugar can contribute to excessive weight and dental cavities.
More information on the new recommendations are available at https://
healthydrinkshealthykids.org/ or by contact the Campbell County Extension
Office.
Holiday Treasurers Catalog
available now! - Only $5.00
200 pages of craft, gift &
recipe ideas.
Page 2 - January 2020 Family & Consumer Sciences
Ronda Rex Campbell County Extension Agent for
Family and Consumer Sciences
Kate Vaught Thompson Campbell County Extension Agent for
Family and Consumer Sciences
The Cooperative Extension Service prohibits discrimination in its programs and employment on the basis of race, color, age, sex, religion, disability or national origin. To file a complaint of discrimination, contact Tim West, UK College of Agriculture, 859-257-3879; Terry Allen or Martha Alexander, UK Office of Institutional Equity and Equal Opportunity, 859-257-8927; or the USDA, Director Office of Civil Rights, Room 326-W Whitten Bldg., 14th & Independence Ave. SW, Washington, DC 20250-9410, 202-720-5964.
S e a s o n a l
W ith each and every
new year, we have the
opportunity to start fresh by
re-evaluating our past and
deciding how to more
efficiently move forward
without making the same
mistakes and refocusing on
what we deem important.
Most of us know this process
as making New Year’s
resolutions. Now before you
stop reading, I am just as
aware as you are that by
February, 80 percent of people are no
longer following their resolutions.
While we all have our reasons for
giving up, research indicates that
motivation is a key element in
keeping our resolutions. While
intrinsic (from within) motivation and
extrinsic (external) motivation are the
most commonly known motivational
sources, research has discovered that
family motivation is also an equally
important and driving force of
motivation.
So if your past resolutions have not
gone well, perhaps using your family
as a motivation for change will be the
key for you this year. Instead of trying
to tackle your most challenging
habits such as losing weight or
quitting smoking, perhaps this year is
a time to set more discrete and
measurable goals. Here are a few
suggestions for resolutions that could
change your entire family
environment.
Setting a daily intention – Think of
one thing you can do, or not do,
today as it pertains to your family.
Maybe today is the day you won’t
yell. No matter what your kids do or
don’t do, you’re not going to yell. See
how this changes the way your family
responds to you.
Breathe – Take 10 deep breaths in
through your nose and exhale
through the mouth. Count each of
these breaths. If for some reason you
get distracted and can’t remember
what number you are on, start over.
The idea is to clear your mind and
breathe deep. Deep breathing causes
relaxation by sending a message to
the brain to relax. You can do this
anywhere and anytime you decide.
Perhaps this is what you do instead of
yelling.
Say you’re sorry – When you get in a
hurry, it is easy to make a mistake. Be
sure to authentically say sorry when
you hurt someone whether it is
intentional or not. Telling family
members you are sorry reinforces
that you love them and care about
them even when you mess up.
Research shows that authentically
saying sorry, makes getting back to a
positive mood easier.
Take a time-out – Take a 10-minute
time-out to do something for
yourself. Maybe you could take this
time to meditate, play with a pet, or
go for a short walk. Focus on relieving
stress and do something you like.
This sets a great example for your
family and lets them know everybody
need some time to themselves.
Share an accomplishment – It is
easy to get distracted by your never-
ending to-do list and spend
countless hours fretting over
what you have not done.
Instead of worrying about
what you haven’t done, take
time each day to share with a
friend or family member what
you have accomplished. This
could be something simple
like laundry, cooking a meal,
or getting a nagging
homework assignment
finished. Talking about your
accomplishments reminds
you of your ability and potential to
overcome obstacles. After all,
accomplishing big tasks happens one
step at a time.
Source: David Weisenhorn, Ph.D., Specialist for Parenting and Child Development, University of Kentucky, Family and Consumer Sciences Extension
Resource: DiGiulio, S. (2017). 7 New Year’s resolutions that will change your life. NBC News Better. Retrieved from https://www.nbcnews.com/better/health/7-totally-doable-new-year-s-resolutions-will-change-your-ncna833281 Menges, J. I., Tussing, D. V., Wihler, A., & Grant, A. M. (2016). When job performance is all relative: How family motivation energizes effort and compensates for intrinsic motivation. Academy of Management Journal, 60. doi:10.5465/amj.2014.0898
Family Resolutions
Family & Consumer Sciences January 2020 - Page 3
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F o o d & N u t r i t i o n
C elebrations away from home,
such as potlucks, family
reunions, picnics, or tailgating often
offer a challenge to even the
accomplished cook. Following safe
food handling practices will allow
guests at the celebration to take
home good memories instead of a
case of foodborne illness.
Planning
Plan the menu around safe food
handling. Remember, perishable
foods such as meat, poultry, fish,
eggs, dairy products, and
combination salads must be kept
cold. Even fresh fruits and vegetables
must be handled with care. Cooked
foods should be kept hot. If you are
planning to purchase take-out foods,
such as fried chicken or barbecued
beef, eat them within two hours of
pickup. Otherwise, buy cooked foods
ahead of time to chill before packing
them appropriately in the cooler.
Cleanliness
Hand washing is the single most
effective action in preventing the
spread of disease-causing bacteria.
Wash your hands thoroughly before
handling food and between jobs. Use
soap and water. Scrub for at least 30
seconds. The same technique is
required if
you use
disposable
towelettes or
instant
antibacterial
hand gels.
A hand
washing station can be set up at a
picnic site by placing water in an
unplugged coffee urn or a large
insulated drink container with a
spigot. You will need liquid soap,
paper towels, a container to catch the
wastewater, and a proper place for
used paper towels. Dirty utensils,
dishware, and cooking
equipment should be
stored in a large, covered
container to prevent the
attraction of flies and
other insects. The use of
paper products may be
an easier option.
When you get home,
wash, rinse, and sanitize
all equipment and
utensils. Use two
tablespoons of bleach per
gallon of warm water to
sanitize. To clean food
preparation surfaces,
clean the surface first with
warm, soapy water. Then
spray the surface with
sanitizing solution, spread
the solution over the
surface with a clean paper
towel, and air-dry.
Besides washing hands,
practice other good personal hygiene
such as:
wearing clean clothing and a clean
apron
keeping hair tied back and covered
with a head covering
not chewing tobacco, smoking,
eating or drinking while working
with food
not serving food when ill
not coughing or sneezing on food.
To prevent contamination, cover all
food with plastic wrap, aluminum foil,
or lids, or keep foods and supplies in
their original packaging. Garbage
cans with plastic liners and lids
should be available.
Safe Food Handling Practices
Use only food from approved
sources. Never use home-canned
foods.
Do not thaw foods at room
temperature. Thaw in the
Safe Food to Go
Family & Consumer Sciences January 2020 - Page 7
Snow Policy…
County wide 4-H
sponsored activities are
cancelled when Campbell
County schools are closed
due to bad weather.
Individual leaders may
decide to meet. Call the
Extension office or your
leader if you have
questions.
refrigerator or in cool running water
changed every 30 minutes, or
defrost in the microwave and cook
immediately.
Do not partially cook or microwave
meat for later grilling. When you
must cook ahead, cook the food
completely and refrigerate
immediately. Then, pack in a cooler
with ice. Reheat quickly to 165°F on
the grill.
Improper cooling is one of the most
common causes of foodborne
illness. If your group is preparing
large quantities of food, such as
lasagna, barbecue, or roasts in
advance, cool the food rapidly in
small, shallow containers. Slice
roasts and whole turkeys into
portion sizes and refrigerate or
freeze in pans or platters. Items
such as barbecue, chili, or stews
should be cooled in shallow pans.
Marinate food in the refrigerator.
Do not re-use the marinade.
Instead, prepare a new recipe for
basting or use as a dipping sauce.
Cook food thoroughly to destroy
bacteria that might be present. The
color of cooked meat and poultry is
not a sign of its safety. The use of a
thermometer is the only way to
accurately determine that meat or
poultry has reached a safe,
minimum internal temperature of
165°F. The pink color in safely
cooked meat and poultry may be
due to a change in hemoglobin in
tissues, when it is heated.
insulated coolers for holding raw
foods, cooked foods, prepared chilled
foods, or beverages. Cover coolers
with blankets and place them in the
shade to help hold the cold
temperature.
References USDA Food Safety and Inspection Service (August
2006). How Temperatures Affect Foods. USDA Food Safety and Inspection Service (May
2007). Safe Food Handling on the Road. USDA Food Safety and Inspection Service (April
2006). Focus On Chicken. Clip Art from Microsoft® Clip Art Library. Sandra Bastin, PhD, RD, LD, CCE Extension Food and Nutrition Specialist April 1995; Revised June 2007
Thoroughly wash or scrub produce
in running water before cutting or
eating.
Keeping Food Hot or Cold
There are limits to how long hot or
cold food can be transported or held
safely in coolers. Use a sturdy,
insulated cooler or thermos. Pack
cold food with plenty of ice or frozen
gel packs. To avoid cross-
contamination, wrap foods well and
store raw food separately from ready
-to-eatfoods. Perishable foods should
not be kept at temperatures above
40°F for more than two hours. When
the outside temperature is 90°F or
higher, food should be discarded
after one hour. Delivered food should
be kept hot or cold.
Hot food should be kept at 140°F or
hotter until served. If an oven or
stove is not available, keep food hot
with a camping stove, propane gas
grill, canned heat fuel surrounded by
a strip of foil to act as a windbreak, or
a charcoal grill. Have an easily
cleanable thermometer handy - and
use it!
Cold food should
be kept 40°F or
colder until served.
If a refrigerator or
refrigerated truck
that will keep the
air temperature at
40°F or colder is
not available, use commercially-
prepared ice. Have an adequate
supply of ice on hand. Use separate
Page 8 - January 2020 Family & Consumer Sciences
Homemaker W S N E
Valley Homemakers Club - No meeting in
January. Our next meeting will be
Wedensday, February 11, 2020, 10:00am at
the Campbell County Extension Office. We will
be planning our new year for Valley. Bring your
ideas of what you want to learn about and what
charitable contributions we may want to
consider. Everyone is welcome and new
members are welcomed and encouraged to
attend.
Claryville Homemakers Club - First Tuesday
every month, 10:00 a.m. at Plumcreek Christian
Church.
Lunch Bunch - February 19, 2020 11:00 a.m.
at Elusive Cow. 519 Fairfield Ave., Bellevue, KY
41073. Please call/text Pam at 513-519-5823 by
February 11th to make your reservation.
Upcoming Meetings & Programs…
No Lunch Bunch in January
February 19, 2020
Elusive Cow - 11:00 a.m. 519 Fairfield Ave., Bellevue, KY 41073
Please call or text Pam Fields at 513-519-5823
by February 12th to make your reservation.
Bring a Bag Lunch and join us for:
Working with Polymer Clay: Coasters and More
Tuesday, February 11, 2020
11:30 am
Campbell County Extension Office
3500 Alexandria Pike, Highland Heights, KY 41076
Register by February 4th
Online at campbell.ca.uky.edu/
or call 859.572.2600
Registration is limited
$5.00 fee paid at the door
In Case of inclement weather class will be rescheduled TBD
Holiday Treasurers Catalog
available at the Extension office. Only $5.00
200 pages of craft, gift & recipe ideas.
Family & Consumer Sciences January 2020 - Page 9
We enjoyed a great lunch and as you can see from the
pictures, silly games.
Christmas memories were shared by the group as we
reflected on the true meaning of the Holiday
Holiday Treasures - November 21, 2019
Lunch & Learn - November 20, 2019 -
Crafting a Snowman from a Wine Bottle
Valley Homemakers Christmas Gathering -
December 10, 2019
Gifts from the Heart - December 18, 2019
Participants made a wood house ornament and a card for
this unique class.
Page 10 - January 2020 Family & Consumer Sciences
L i f e S k i l l s
A learning disability, such
as dyslexia, is just that—a
disability, not an
impossibility. Staying with
a task until it is done can
be very hard for anyone
who has trouble
concentrating or reading.
Knowing how to make
the best use of your time
can help you get more
done and feel better
about yourself.
KNOW YOUR PRIME
TIME
Prime time is that time
during the day when you
are most likely to be alert,
enthusiastic and creative.
Find out when it is for
you and use that time of
day for your hardest jobs.
Chart your energy level
for a typical day on the
graph above. The
numbers along the
bottom of the chart stand
for the 24 hours in a day
(2 = 2:00). Throughout
the day, rate your energy
level. Place a dot in the
box that best describes
your level of energy for that hour. Fill
in one dot for each hour. Then draw a
line to connect the dots. You can then
see when you have the most and
least amounts of energy.
Each person’s energy level is
different. Some people are morning
people; others are evening people.
When you have a choice, plan to use
your prime times for important jobs
requiring the most attention and
effort, saving easier jobs for when
you have less energy. Look for ways
to make your high-energy times
longer. Try to keep from being
interrupted. Breaks, exercise, good
eating habits, and physical fitness can
also help you concentrate.
I DON’T HAVE ENOUGH TIME!
We sometimes complain that we just
don’t have enough time to get
everything done. But the truth is, we
have enough time to do what is
important in our lives. You can always
make time for the people important
to you and for the activities worth
doing.
DOUBLE THE AMOUNT OF WORK
YOU FINISH
Would you like to learn a trick that
will let you get twice as much done in
the same time? Using the
“To Do List” at the end of
this publication, write
down the five most
important things you
have to do tomorrow.
Now decide whether you
would be better off doing
the task during a high-
energy time of the day or
a low-energy time.
Next, rank the tasks in
order of their importance
to you and your family (1
is for the most important;
5 is for the least
important task.) This can
be anything you are
responsible for, including
school work or
household chores.
Tomorrow morning, as
soon as you are ready to
get started, look at your
“To Do List.” Can you
share or trade off any of
the activities with
someone else? We can all
find good excuses as to
why we do not trade or
get help, sometimes
because we do not want others to
know we have a learning disability or
because we are too embarrassed to
ask for help. But learning how to work
with others to get jobs done is a
valuable skill. Check those things on
your “To Do List” that you could trade
with a fellow student or family
member. Those tasks that only you
can do are the ones to work on.
Begin working on your number one
activity with all your energy and
concentration. Do not even think
about the others. Work on number
one until you complete it, or until you
choose to stop. Then check the
Time Management for Dyslexic Children and their parents
Family & Consumer Sciences January 2020 - Page 11
“Started” or “Completed” column.
Go on with your number two activity
in the same way until it is time to quit
for the day.
Do not hassle yourself if you don’t
get everything done on the list. If you
could not complete all of them with
this method, you probably wrote
down too many things. Or maybe you
neglected to ask your teacher for
special adjustments or allowances to
help you get your work done. You
worked on the most important
ones—and the others will wait until
you get to them. Notice and enjoy
what you did get done.
You might set up a reward system to
further encourage you to finish tasks,
especially if you tend to put things off
to the last minute. You might decide,
“If I finish today items 1 through 4,
then I will reward myself by relaxing,
playing a sport, or spending time with
friends.” Use this system to list your
daily tasks, and you will find that you
get the important things done—one
day at a time.
REMEMBER:
Put the most important things at
the top of your “To Do List.”
Allow time for interruptions or jobs
you didn’t know about when you
made your list.
Be aware of and use your prime
time—that time each day when you
have the most energy and are the
most alert, enthusiastic and
creative.
Be good to yourself—set goals you
can really reach.
Limit the amount of time you spend
on the jobs you hate.
Share and trade off jobs with
others.
Try to combine trips and tasks
instead of making several separate
trips.
Cross out completed tasks. This
helps you see what you have really
done.
Don’t carry over unimportant tasks
to the next day.
Reward yourself.
HANDLING THE BIG JOBS
Here are some suggestions for
handling big-sized jobs:
Start now; don’t wait for the
weekend or that school holiday.
Break the big job into little tasks
and list them. Include some tasks
that can be started and finished in
one sitting. For example, if the job
is to write a paper, your list may
include collecting information at
the library, making the outline, then
writing the paper.
Schedule times to do these tasks,
and do at least one task now. This
may give you that little extra push
you need to get started. Also, plan
time ahead for those jobs that take
more time.
List those tasks you can share or
trade with someone.
Set a limit on how much time you
are willing to spend on the task or
activity today and still feel good
about yourself.
If needed, increase the reward for
finishing the task. For example, if
you finish all your jobs on time, or
complete an especially hard one,
extend your play time.
Written by Robert H. Flashman, State
Specialist for Family Resource
Management. (1997)
Reviewed by John Hancock, County
Extension agent- at-large, and Kathy
Shepherd, University of Kentucky
Human Development Institute.
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