Rowan County

Welcome back Homemakers! Hope you are having a good summer! A Homemakers meet-and-greet reception will be held Friday, August

10th, 11:00 A.M. – 3:00 P.M. at City Park. Hope to see you there.

Bring a finger food dish

Bring a summer story to tell

Drinks and activity will be provided

Date Event Time Location

August 21, 2018 Leadership Day 10:00 A.M. Montgomery County Extension

Office

September 8, 2018 Christmas Bazaar 10:00 A.M. – 3:00

P.M.

Carl Perkins Building

September 14,

2018

Cultural Arts items

due

Rowan County Extension Office

October 2, 2018 Skills Day 10:00 A.M. Fleming County Extension Office

October 30, 2018 Area Annual Meeting Tri-Annual election of officers Cost : $7.00

Blue Licks State Park Transportation provide for the first seven to sign up

Date Time Place

July 25, 2018 10:00 A.M. Rowan County Fiscal Courtroom

October 17, 2018 10:00 A.M. Rowan County Fiscal Courtroom

January 16, 2019 10:00 .A.M. Rowan County Fiscal Courtroom

April 17, 2019 10:00 A.M. Rowan County Fiscal Courtroom

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

July/August 2018

NEWSLETTER

2018 Homemaker Council Meetings

Smart Shopping for Fruits and

Veggies

t is possible to fit vegetables and fruits into any budget. Making nutritious choices does not have to hurt your wallet. There are many low-cost

ways to meet your fruit and vegetable needs.

☼ Celebrate the season. Use fresh veggies and fruits

that are in season. They are easy to get, have more flavor, and are usually less expensive. Your local farmers market is a great source of seasonal produce.

☼ Why pay full price? Check the local newspaper,

online, and at the store for sales, coupons, and specials that will cut food costs.

☼ Stick to your list. Plan out your meals ahead of

time and make a grocery list. You will save money by buying only what you need. Source: USDA MyPlate –Healthy Choices Newsletter June/July 2018

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SMART TIPS

Barbeque Basics: Tips to Prevent Foodborne Illness

Eating outdoors can be one of the best parts of warm weather, but food safety is especially important.

Remember the basics, such as always washing your hands, as well as a few other tips:

◙ Marinate food in the refrigerator, not out on the counter.

◙ Refrigerate and freeze food promptly. Food should not be left

out of the cooler or off the grill for more than two hours. Never leave food out for more than one hour when the temperature is above 90 degrees F.

◙ Keep raw food separate from cooked food. Don’t use a

plate that previously held raw meat, poultry or seafood unless the plate has first been washed in hot, soapy water. Keep utensils and surfaces clean. Source: USDA MyPlate – Healthy Choices Newsletter – June/July 2018

RECIPES Cucumber Yogurt Dip

1 cup plain low-fat yogurt 4 ounces low-fat cream cheese, softened 1 cup cucumber, seeded and diced 1 clove chopped garlic or 1/8 teaspoon garlic powder ①Stir yogurt and cream cheese until smooth.② Rinse the cucumber under running water.③ Slice the cucumber in half the long way and run a spoon down the middle to remove seeds. ④ Chop the cucumber into small pieces. ⑤ Stir the cucumber, garlic and seasonings into the yogurt mixture. ⑥Serve with fresh vegetables such as carrots, broccoli and bell peppers. Number of servings: 8; Serving size: 1/8 of receipe; Nutrition Facts per serving: 151 calories: 8g total fat; 2g saturated fat; 160mg cholesterol; 0g trans fat; 228 mg sodium; 10g carbohydrate; 2g fiber; 5g total sugars; 0g added sugars; 11g protein. Source: What’s Cooking? USDA Mixing Bowl – Heathy Choices Newsletter – June/July 2018

Cucumbers Cucumbers add a bite of crunch and freshness to dishes. Choose firm and well-shaped cucumbers with dark green color that are heavy for their size. Cucumbers should be stored in the refrigerator. Rinse cucumbers well and scrub outer layer well before eating or using in a recipe. One-half a cup of cut-up cucumbers count as ½ cup in the MyPlate vegetable group. Source: https://snaped.fns.usda.gov/seasonal-produce-guide/cucumbers - Healthy Choices Newsletter June/July 2018

Tomato and Cucumber Salad Salad 4 large tomatoes, cubed 1 large cucumber, chopped 1 cup red onion, chopped 1 cup green pepper, chopped 1/3 cup parsley, chopped Dressing 1/3 cup apple cider vinegar 1 tablespoon olive oil 2 cloves garlic, minced ½ teaspoon salt ½ teaspoon pepper ① In a large bowl, combine the salad ingredients. ② In a small bowl, mix the dressing ingredients together. ③ Pour the dressing over the salad. Mix well. ④ Refrigerate for at least one hour before serving. Number of servings: 12; serving size: 1/12 of recipe Nutrition Facts per serving: 100 calories; 0g total fat; 0g saturated fat; 0g trans fat; 0 mg cholesterol; 5mg sodium; 27g carbohydrate; 4g fiber; 8g total sugars; 2g protein. Source: What’s Cooking? USDA Mixing Bowl – Healthy Choices Newsletter – June/July 2018

Discover Bright Flavor with Fresh Herbs

dd color and flavor to your meals with herbs and spices. To get the most out of your fresh herbs, wrap them in damp paper

towels and store in a plastic bag in the produce part of your fridge. Don’t just use herbs for a single recipe you might have purchased them for – add them to other dishes. You would be surprised how much flavor a simple salad can have with the addition of fresh herbs. Add them to pasta salads, sauces and marinades, salad dressings, rice dishes, casseroles and even egg dishes. If a recipe only calls for a small amount of a fresh herbs, try substituting the dried version to save on spending. Source: USDA MyPlate / Healthy Choices Newsletter June/July 2018

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VEGGIES AND FRUITS Encourage children to eat vegetables and fruits by making it fun. Provide

healthy ingredients and let kids help with preparation, based on their age

and skills. Kids may try foods they avoided in the past if they helped to make

them.

►Let kids explore different smoothie combinations. You can even freeze into popsicle molds for a different tasty treat.

►Kids love to dip their foods. Whip up a quick dip for veggies with yogurt and seasonings such as herbs

or garlic. Serve raw vegetables such as broccoli and carrots.

►Try caterpillar kabobs. Assemble chunks of melon, apple, orange, and pear on a skewers for a fruity

kabob. For a raw veggie version, use vegetables such as zucchini, cucumber, squash, sweet peppers or tomatoes.

►Put kids in charge. Ask your child to name new veggie or fruit creations. Let them arrange raw veggies

or fruits into a fun shape or design. Source: Choose MyPlate – Healthy Choices Newsletter – June/July 2018

HEPATITIS C

AWARENESS According to the CDC, the rate of Hepatitis C infection is on the rise nationwide. Kentucky leads the nation with the highest incidence of Hepatitis C – our rate is seven times the national rate. Kentucky had the highest rate of new Hepatitis C infections in the nation from 2008 through 2015. Without a diagnosis or healthcare

treatment plan, people with Hepatitis C will suffer and lives will be lost. Worldwide, 300 million people

living with viral hepatitis are unaware. Most people with Hepatitis C do not know they are infected. The longer people live with Hepatitis C, the more likely they are to develop a life-threatening liver disease.

▓ WHAT IS HEPATITIS C? Hepatitis C is a viral infection that inflames and damages the liver. It progresses slowly and the infected person might not notice symptoms. The infection can go undetected for years.

Causes: Hepatitis C is transferred through contact with the blood of an infected person. Typically this contact occurs through:

sharing needles while using drugs (use of injected drugs account for about 60 percent of new Hepatitis C cases each year)

Using tattoo needles or piercings, when the instruments have not been sterilized.

using an infected person’s toothbrush, razor or nail clippers

Signs and Symptoms

Many people with Hepatitis C do not experience

symptoms and are unaware they are infected.

When symptoms do show up, they can include:

҉ Fever ҉ Fatigue ҉ Loss of appetite ҉ Nausea ҉ Vomiting ҉ Abdominal pain ҉ Dark urine ҉ Gray-colored stool ҉ Joint pain ҉ Jaundice

Diagnosis and Treatment Screenings are important because someone infected with Hepatitis C may not show symptoms. Ask your physician to test for the disease through blood testing or a physical

examination for signs of liver damage. If your results come back positive, there are different treatments and medications that your primary care

physician can prescribe. Sources: Written by Natalie Jones http://WWW.worldhepatitisday.org https://ukhealthcare.uky.edu/wellness-community/news-events/health-information/hepatitis-c https://louisvilleky.gov/government/health-wellness/hepatitis-c Adult Health Bulletin – July 2018

Saving for Major Purchases Have you been thinking about making a significant purchase recently, such as a new washer and dryer or a new SUV? Making major purchases can be challenging because there are so many factors involved: The price, the options, the value, and the pressure to make the best decision. That is why it is necessary to carefully plan how you will go about spending a substantial sum of money. Consider the following suggestions to help you make major purchases while also being smart with your money:

►Begin Saving Early – The best strategy for

making major purchases is to begin saving far in advance. This has a number of advantages. First, it will make saving hurt less. In other words, you won’t feel the impact of having to cut spending nearly as much if you give yourself plenty of time to save because you will only need to save a little at a time. Second, saving early allows you to be deliberate. By taking your time and planning far in advance, you can rest assured that you won’t make any rash decisions. Instead, you can be careful about weighing your options, comparing prices, and can make the right choice to suit your needs.

►Do not use emergency savings – Hopefully,

you have already solidified a precautionary savings fund. This is the money you have tucked away in case of an unexpected emergency, such as needing to install a new radiator in your car or needing to repair the air conditioning in your home. It is important to leave this fund intact as you are saving for a major purchase. Do not jeopardize your emergency savings!

►Cut discretionary Spending – Instead of

borrowing from your precautionary savings fund, which you need, cut spending from what you do not need. For instance, food and drink is an easy place to being saving dollars that will accumulate over time. Eat out two less meals per week, make your coffee at home instead of buying that cappuccino, and cut alcohol consumption to save extra bucks.

►Do Not Use a Credit Card – Credit cards can be

a useful tool for fixed or monthly expenses that you are confident you will pay on time. However, using a credit card to make a major purchase can introduce a lot of trouble because interest on major purchases can get really expensive really fast. For instance, if you put $1,200.00 of new furniture charges on a credit card with a 15% interest rate, and make only the minimum monthly payment ($27/month), it would take you 124 months or more than ten years and cost you an additional $980.00 in interest to pay off the cost of the furniture. If you are able to increase your monthly payment to $100.00/month it will still take 14 months payments plus over $100.00 in interest. Instead, you could simply save $100.00 for 12 months and pay zero interest.

►Use and Automatic Savings Plan – Most

financial institutions now offer an automatic savings plan, which will take a predetermined amount of money out of each paycheck and deposit it in an account that is dedicated to your savings goal. Often if you do not see the money sitting in your checking account, the temptation to use the dollars you have earmarked for saving

is less, helping you work toward reaching your goal faster.

►Stay Motivated to Save – In addition to

financial tips, the field of psychology also offers tips to help individuals progress toward reaching their saving goals. Post a picture of the item you want near the computer or work area where you reconcile your finances or inside your wallet. Now, every time you go to spend money either online or from your wallet, you will be prompted to reconsider whether you want to make that immediate purchase or to save for your major purchase. 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

MoneyWise Newsletter – July 2018

Peach Crisp ½ cup quick cook oats ½ cup of honey-sweetened granola 3 tablespoons whole wheat flour ½ cup packed light brown sugar ¼ cup butter, softened 6 cups peaches, peeled and sliced 1 teaspoon ground cinnamon ¼ teaspoon ground nutmeg ¼ teaspoon ground allspice ¼ cup chopped pecans

Preheat oven to 375 degrees F. Combine the oats, granola, flour and brown sugar in a medium mixing bowl. Cut small pieces of softened butter over the top. Cut butter into dry ingredients until well combined and crumbly. Lightly coat an 8-by-8-inch baking dish with cooking spray, add peaches. Sprinkle the dry ingredients and butter mixture over the peaches. Add spices and chopped nuts evenly over the top. Place on rack in the middle position in oven. Bake 25 to 30 minutes, or until topping is golden brown. Yield: 9 servings. Nutritional Analysis: 200 calories, 8 g fat, 3.5 g saturated fat, 15 mg cholesterol, 5 mg sodium, 32 g carbohydrate, 2 g fiber, 20 g sugars, 3 g protein Source: www.fruitsandveggiesmatter.gov – Kentucky Proud 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. Saute 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 – Kentucky Proud

Gluten Free Peach Blueberry Muffins

1 cup blueberries 1 cup peaches, small dice 3 cups gluten-free baking flour ½ cup granulated sugar ½ cup brown sugar 1 tablespoon baking powder 1/8 teaspoon salt 1 teaspoon cinnamon ½ cup butter 3 eggs 1½ cups non-fat milk

Preheat oven to 400 degrees F. Grease the wells of a muffin tin or line with paper liners and spray with non-stick spray. Rinse blueberries and drain well. Remove skin from peaches and dice. In a large bowl, mix together the gluten-free flour, granulated sugar, brown sugar, baking powder, salt and cinnamon. Melt butter in a microwave safe bowl. In a medium bowl, whisk the eggs, milk and melted butter together. Pour the wet ingredients into the dry ingredients and use a spoon to mix just until incorporated. Fold the blueberries and peaches into the batter gently. Fill muffin cups 2/3 full.

For the streusel topping: In a medium bowl, place gluten-free flour, brown sugar, cinnamon and nutmeg. Using a pastry blender, cut in butter until mixture resembles fine crumbs. Spoon streusel topping over the batter evenly. Bake muffins 18-20 minutes. Do not overbake. Remove muffins from pan to cool. Yield: 24 muffins Nutritional Analysis: 170 calories, 5 g fat, 3 g saturated fat,

15 mg cholesterol, 95 mg sodium, 31 g carbohydrate, 0 g fiber, 14 g sugars, 2 g protein Source: www.fruitsand veggiesmatter.gov Plate it Up!

Sincerely,

Peggy Jones, County Extension Agent for Family & Consumer Sciences

Streusel Topping: ¼ cup gluten-free baking flour ½ cup brown sugar 1 teaspoon cinnamon ½ teaspoon ground nutmeg 2 tablespoons butter