Cooperative Extension Service Russell County 2688 S. Hwy. 127 Russell Springs, KY 42642 (270) 866-4477 Fax: (270) 866-8645 extension.ca.uky.edu

Announcements…

Lesson Leader Training “Stay Happy, Stay Healthy”

Thursday, October 19

4:00 p.m.

Instructor: Debbie Messenger

Homemaker Council Thursday, October 19

5:00 p.m.

Members-at-Large Your October lesson is enclosed

with this newsletter. These related

pubs are also available if you want

to pick them up: “Passing on

Needlework Skills to Young Peo-

ple”, “Advanced Creative Stitch-

ery”, “Chicken Scratch Embroi-

dery”, & “Huck Embroidery

Terms”.

Membership Dues Deadline to pay $9 membership

dues is November 15th.

To file a complaint of discrimination, contact Tim West, UK College of

Agriculture, 859-257-3879; Terry Allen or Patty Bender, 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).

More Flavor, Fewer Calories

Most of us are looking for ways to make fewer calories deliver

more nutrition, and you should look for recipes that help you trim

energy intake. Sometimes, you may need to use a little of the real

thing to get the flavor you crave. Here are some tips for cooking to

add flavor without too much fat or added sugar:

For some foods, like cheese or salad dressings, try reduced-fat

instead of fat-free products. You may want to try using a ratio

of two-thirds reduced-fat product to one-third real thing.

Try using one-third less sugar in your recipes or using a sugar

substitute like stevia.

Make your sweet treats count. Cook with fruits, vegetables and

low-fat dairy ingredients in muffins and in desserts like banana

pudding or sweet potato pie.

Add whole-wheat, soy, flax or oatmeal to pancakes for more

flavor and fiber.

Try roasting or smoking vegetables to give them more flavor

without added calories.

Herbs and spices give foods distinctive flavors. When food is

flavorful we may be satisfied with a smaller amount.

Experiment with herbs like marjoram, thyme or rosemary to

see what tastes good to you. Buy herbs and spices on sale to

stock your shelf with many possible ways to flavor your foods.

Garlic, onions and celery add a lot of flavor with few calories.

When cooking a rice or pasta side dish, add frozen spinach or

canned mushrooms to cut calories and add flavor.

Source: Janet Mullins, Extension Specialist for Food and Nutrition, University Of Ken-

tucky; College of Agriculture, Food and Environment

Homemaker Newsletter

October 2017

Upcoming Extension Events All events will be held at the Russell County

Extension Office unless otherwise noted.

October 3 - 6:00 p.m. - 4-H Sheep & Goat Club October 7 - 10:00 a.m. - Noon - Painting Party October 9 - 6:00 p.m. - R.C. Beekeepers October 14 - Noon - 2:00 p.m. - Homemakers’ Cake & Ice Cream Social October 17 - 5:00 p.m. - 4-H Livestock Club October 19 - 4:00 p.m. - Lesson Leader Training - “Stay Happy, Stay Healthy” October 19 - 5:00 p.m. - Homemaker Council October 26 - 6:00 p.m. - 4-H Horse Club

Using Layaway during the Holidays Money is often tight during the holiday season. Laya-way can be a useful purchasing strategy that helps you avoid credit card debt. Layaway allows you to pay over-time for an item. The item remains in the store until it is paid in full. Tips to keep in mind when purchasing an item through layaway: Layaway is a great way to avoid credit card interest; how-ever, you may still be charge a service fee. Be certain to ask about fees, before entering items into layaway, so you know exactly how much you are paying. You will want to be aware of when payments start, when they are due and when is the last date you can make a payment. Be certain to ask about late payment penalties and fees. Layaway allows you to lock-in a given price. Ask the stores policy regarding price changes. Some stores will honor sale prices later, while others will not. Some retailers will put a limit on the types of items that can be put on layaway. Being aware if the store’s laya-way policy will help you know if your items are eligible. Source: Jennifer L. Hunter, Extension Specialist for Family Financial Man-agement and Caitlin Grasson, Masters Student, Department of Family Sci-ences, University of Kentucky; College of Agriculture, Food and Environment

Self-Care Tips to Use Every Day

In this fast-paced world, we are often so focused on others that we do not take any time to care for ourselves. We may even think there is no time left to care for ourselves. Here are some ideas to use every day to build self-care into our lives:

Acknowledge yourself every day. It is not selfish to care for yourself. It is critical for your happiness in life. You have needs and deserve to have well-being. You have dreams that are worth the time it takes to pursue them.

Gift yourself every day. Gifts don’t have to cost anything. An extra 30 minutes of sleep can be a wonderful gift to yourself. We can take just a few minutes a day to gift ourselves with a few moments alone to read or journal. We can gift ourselves with a moment to stop and think, to accept something in our lives or to forgive someone.

Restore yourself every day. Take just a few moments each day to think about something that makes you happy. Even if you can’t experience it right now, it will still make you smile and relax to think about it. Sometimes very simple things make us happy, like the smell of baking cookies or a quick phone call to tell someone we love them. Take the opportunity to do those things that make you happy whenever you can.

Speak up for yourself every day. There is something about telling someone what you are feeling that makes your load a little lighter in life. Think about who you trust. Share that you need help. Share that you are afraid. Give people that love you a chance to support you when you need it.

Take the pressure off yourself every day. Do you set unreal-istic expectations of yourself? Do you never finish your to-do list? Try to let some things go. Forgive yourself and take the word “should” out from your self-talk. Remind yourself about the things you did accomplish when you lay down in bed each night.

Feel proud of yourself every day. Take a moment each day to recognize the obstacles you have overcome. Look at the lessons you have learned from bad experiences that will help you in the future. Do not focus on your imperfections and failings. Focus on the positive.

References: Stafford, R. M. (2015). Six Simple Self-Care Tips That Changed My Life. Health Media Ventures, Inc. Retrieved October 2016 from http://news.health.com/2015/09/17/6-simple-self-care-tips-that-changed-my-life/.

Source: Kerri Ashurst, Senior Extension Specialist for Family and Relationship Development, University of Kentucky; Col-lege of Agriculture, Food and Environment

Winter Squash Winter squash come in many shapes, sizes and colors. They are packed with antioxidants and vita-mins. They don’t have any fats and can be prepared sweet or savory. The different varieties of winter squash may be substituted for each other in many recipes. Don’t be afraid to get creative. Acorn squash are small, round and shaped like an acorn. They are a great all-around squash. They have a moist, sweet, tender flesh. Acorn squash are great for baking, roasting, steaming and sautéing. Butternut squash are more popular than ever. They are beige colored and shaped like a bell. Butternut squash are the sweetest winter squash. They roast and sauté well. Best of all, they mash and puree smoothly making them perfect for soups. See recipe below. Other varieties of winter squash include Delicata Squash, which have a nice earthy flavor much like corn; blue hubbard squash, have a sweet flavor; spaghetti squash, whose flesh resembles ‘strings’, have a mildly nutty flavor; and turban squash taste like hazelnut. Perfect Butternut Squash Soup 2 large butternut squash, (about 4½ pounds) or 4 pounds peeled and cubed butternut squash 2 medium onions 3 cloves garlic (optional) 3 tablespoons butter or vegetable oil ½ teaspoon fine sea salt (or more to taste) 8 cups chicken broth or vegetable broth Directions 1. Halve, seed, peel and cube the butternut squash. Set aside. 2. Peel and chop the onion. Mince the garlic. 3. Heat a large pot over medium-high heat. Add the butter or oil and the chopped onion. Sprinkle

with salt. Cook, stirring occasionally, until the onion is soft, about 3 minutes. 4. Add the garlic and cook until fragrant, about 1 minute. 5. Add the squash and broth. Bring to a boil. Cover, reduce heat to a simmer, and cook until the

squash is very tender, about 20 minutes. 6. Transfer small batches to a blender. Hold a kitchen towel over the top (to prevent burns) and

whirl until completely smooth, 2-3 minutes per batch. 7. Return the soup to the pot and add more salt to taste. Prep time: 15 minutes Cook time: 35 minutes Yield: 6 servings Nutrition Information (per serving): 309 calories, 7g fat, 53g carbohydrate, 7g protein, 6g fiber Whatever squash you choose, be sure to pick firm, well-shaped squash that are heavy for their size and have a hard, tough skin with an intact stem. Avoid squash with sunken spots, blemishes or cuts in the skin. Winter squash should be stored in a cool, dry, well-ventilated location between 45-50 de-grees F. Check on a regular basis and use within 3-6 months. Cooked squash (flesh only) can be stored frozen until needed. Reference: What’s Cooking America. (n.d). Types of Squash – Summer and Winter Squash. Retrieved October 19, 2016 from https://whatscookingamerica.net/squash.htm. Source: Annhall Norris, Extension Associate for Food Safety and Preservation; University of Kentucky, College of Agriculture, Food and Environment

Crunchy Fall Salad

1/2 cup walnuts or pecans 1 pound Brussels sprouts

1/2 cup dried cranberries 1/4 cup red or white onion, thinly sliced

3 slices bacon, cooked, drained & chopped 2 tablespoons brown mustard

2 tablespoons olive oil 2 tablespoons honey or maple syrup

1. In a small skillet, toast nuts over medium heat until they become slightly brown and fragrant. Set

aside.

2. Remover outer tough leaves and ends of Brussels sprouts. With a sharp knife, slice sprouts cross-

wise into thin slices.

3. In a medium bowl, combine nuts, Brussels sprouts, cranberries, onion, and bacon.

4. In a separate microwave-safe bowl, whisk together mustard, oil, and honey. Heat in the microwave

for 10-20 seconds on high heat or until warm. Pour dressing over salad. Serve immediately.

Prep time: 15 minutes

Makes 8 servings Serving size: 3/4 cup

Cost per recipe: $5.34 Cost per serving: $0.67

Nutrition facts per serving: 160 calories; 9 g total fat; 1.5 g saturated fat; 0 g trans fat; 5 mg cholesterol;

105 mg sodium; 17 g carbohydrate; 3 g fiber; 11 g sugar; 4 g protein; 6% Daily Value of vitamin A; 80%

Daily Value of vitamin C; 2% Daily Value of calcium; 2% Daily Value of iron.

Source: Brooke Jenkins-Howard, Curriculum Coordinator for Kentucky Nutrition Education Program,

University of Kentucky Cooperative Extension Service

Make it a meal: Crunchy Fall Salad, Pork Chop, Apple, Whole-Grain Bread, Skim or Low-fat Milk

Dates to Remember Roll Call: Name your favorite type of pizza. Thought for the month: “I cannot endure to waste anything as precious as autumn sunshine by staying in the house.” Nathaniel Hawthorn October 7 - Painting Party October 14 - Cake & Ice Cream Social October 19 - Lesson Leader Training Homemaker Council October 31 - Halloween

Christy A. Martin CEA for 4-H Youth Development

This material was funded by the USDA’s SNAP-Ed program through the Kentucky Cabinet for Health and Family Services.