Rowan County

UPCOMING EVENTS/ACTIVITIES

Please Note:

►Homemaker Friendship Day scheduled for May 29th from 1:00- 3:00 P.M. canceled due to no location.

Cooperative Extension Service

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/June 2018

NEWSLETTER

Summer Cooking

Class

Tuesday May 22 &

Wednesday May 23, 2018

9-13 years old Rowan county Senior High School

9:00 A.M. – 1:00 P.M. Limit 12

To sign up, call the Rowan County Extension Office at (606) 784-5457

Carpenters Star Quilt

Top Class

Thursday, May 24, 2018

9:00 A.M. Mason County Extension Office

Taught by Heather Cheek, Donna Fryman & Peggy Jones

To sign up, call the Rowan County Extension Office at (606) 784-5457

STRAWBERRY

FREEZER JAM CLASS

Thursday, May 24, 2018

5:00 P.M. – 7:00 P.M. Rowan County Public Library

To sign up, call the Rowan County Extension Office at (606) 784-5457

Food Processing Canning

Salsa

Thursday, June 14, 2018

5:00 – 7:00 P.M.

Rowan County Public Library

To sign up, call the Rowan County Extension Office at (606) 784-5457

MANAGING

FINANCIAL

STRESS April is National Financial

Literacy Month, which is a

time to focus on money smart

behaviors. Reducing 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 the 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, 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.

Reference: “Stress in America” Survey (APA, 2017)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 April 2018 Money Wise Newsletter

It’s easy to eat more vegetables! Eating vegetables is Important because they provide vitamins and minerals and are low in calories. To fit more vegetables in your diet, eat

them as snacks, not just meals.

Discover fast ways to cook. Cook fresh or frozen

vegetables in the microwave for a quick and easy dish to add to any meal. Steam green beans, carrots or broccoli in a bowl with a small amount of water in the microwave for a quick side dish.

Be ahead of the game. Cut up a batch of bell peppers,

carrots or broccoli. Pre-package them to use when time is limited. You can enjoy them on a salad, with a hummus dip or in a veggie wrap.

Choose veggies rich in color. Brighten your plate with

vegetables that are red, orange or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes or collard greens. They not only taste great but also are good for you.

Check the freezer aisle. Frozen veggies are quick and

easy to use and are just as nutritious as fresh veggies. Try

adding frozen vegetables, such as corn, peas, green beans or spinach to your favorite dish. Look for frozen veggies without added sauces, gravies, butter or cream.

Source: USDA MyPlate – Health Choices for Healthy Families – April/May 2018

BASIC BUDGET BITES

TIPS FOR

CLEANING

FRUITS AND

VEGGIES

roperly handling

your produce can

extend the shelf life

and keep you from

getting sick. Follow

these steps when washing

fruits and veggies.

►Wash hands for 20 seconds

with warm water and soap.

►Cut away any damaged or

bruised areas before preparing or eating,

►Gently rub produce while

holding under plain running water.

►Wash produce before you

peel it

►Use a clean vegetable brush

to scrub firm produce as melons.

►Dry produce with a clean cloth or paper towel. Source: https://www.fda.gov/forConsumers/ConConsumerUpda/ucm256215.htm Healthy Choices Newsletter April/May 2018

FOOD FACTS ASPARAGUS

sparagus is a nutritious vegetable that can be used in a variety of different ways. When buying

asparagus, choose odorless asparagus stalks with dry, tight tips. Avoid limp or wilted stalks. Store asparagus in the refrigerator for up to four days by wrapping ends of stalks in wet paper towel and placing in a plastic bag. When preparing asparagus, simply cut or break off the bottom portion of the stalk and rinse under water to clean. Asparagus can be steamed, blanched, microwaved, grilled, or used in a stir-fry or simply sautéed on the stovetop. It is high in vitamins A and C and folate. Enjoy asparagus in one of the many ways it can be prepared. Source: https://snaped .fns.usda.gov/ seasonal-produce-guide/asparagus

RECIPE Asparagus, Mandarin Orange, Chicken & Rice

For the vinaigrette 2 tablespoons olive oil 2 tablespoons vinegar 3 tablespoons juice from canned mandarin oranges 1 tablespoons soy sauce For the salad 3 cups asparagus, trimmed 2 cans (11 ounces) mandarin oranges, drained and juice reserved 12 ounces cooked chicken breast, chopped 3 cups brown rice, cooked

1. In a small bowl, whisk vinaigrette ingredients; set aside. 2. Cook rice according to package instructions. 3. Place whole trimmed asparagus in a large skillet with 1½

inches of water. Bring to a boil; reduce heat and simmer, uncovered, for 2-5 minutes.

P

A

4. Rinse with cool water and cut into 1-inch pieces.

5. In a medium-sized bowl, toss all ingredients and serve.

Number of servings: 4 Serving size: ¼ of recipe Nutrition Facts per serving: 100 calories; 0g total fat; 0g saturated fat; 0g trans fat; 0mg cholesterol; 5 mg sodium; 27g carbohydrate; 4 g fiber; 8g total sugars; 2g protein. Source: What’s Cooking? USDA Mixing Bowl- Healthy Choices Newsletter – April/May 2018

BE AN

ACTIVE

FAMILY hysical activity is important for children and adults of all ages.

Being active as a family can benefit everyone. Adults need 2½ hours a week of physical activity, and children need 60 minutes a day.

Try setting specific activity times throughout the week the whole family is available to do something fun that gets everyone moving. Plan

activities that require little or no equipment or facilities such as walking, jumping rope, playing tag or dancing. Source: Choose MYPlate – Healthy Choices Newsletter – April/May 2018

PHYSICAL ACTIVITY IS IMPORTANT

FOR PEOPLE OF ALL AGES

Regular physical activity is

good for everyone’s health

and people of all ages and

body types can be

physically active. May is

National Physical Fitness

and Sports Month, so it is

a great time to spread the

word about the benefits of

becoming active.

Exercise among middle-aged and older adults in the United States is

rare. Research shows that only about 10 percent of people past the

age of 65 work out regularly. Despite this fact, the CDC

recommends that if you’re 65 years of age and older, are generally

fit and have no limiting health conditions, you need at least 150

minutes of moderate activity a week.

Starting or keeping a regular exercise routine can be challenging for people at any age – and it does not get any easier as you get older. However, no matter your age or fitness level, it is never too late to benefit from moving your body, boosting your health and improving your outlook on life.

P

SMART TIPS . . . . . . . . . . . . WHERE TO FIND SODIUM

Most of us get more sodium than we need. While adding salt to

your food is a source of sodium, it may not be the main reason

that your sodium intake is high. Packaged and prepared foods

such as ready-to-eat products or restaurant meals are common

sources of sodium. Keep an eye out for sodium in soups, salad

dressings or seasonings, taco mixes, sauces and gravies, pizza,

pre-packaged rice or pasta dishes, packaged meat, poultry and

seafood products. One easy way to control your sodium intake is

to cook more often at home. Source: USDA MyPlate –Healthy Choices Newsletter

– April/May 2018

Three myths debunked about aging and being active ►Myth 1: There is no

point to exercising. I am

too old to start

exercising. FACT: You are

never too old to get moving

and improve your health!

Regular movement or physical

activity can lower the risk of

Alzheimer’s disease,

dementia, heart disease, type

2 diabetes and some types of

cancer. Regular movement

can also help you look and

feel younger, while staying

independent longer.

►Myth 2: Exercise puts

me at risk of falling

down. FACT: Physical

activity can actually lower

your risk of falling and

improve cognitive function.

Regular activity builds

strength and stamina,

prevents loss of bone mass

and improves balance,

reducing your risk of falling.

►Myth 3: I am too weak

or have too many aches

and pains. FACT: Moving

your body can help you

manage pain. Becoming more

active can energize your

mood, relieve stress, help you

manage symptoms of illness

and pain, and improve your overall sense of well-being. Even if you

are chair-bound, you can still lift weights, stretch and do chair

aerobics or chair yoga.

Remaining active as an adult adds

years to your life, but also life to your

years. It can prevent many of the

health problems that seem to come

with age. However, it is important to

start safely.

Get medical clearance from your doctor before starting an exercise program.

Consider any preexisting health conditions or concerns.

Start slowly and focus on short-term goals.

Listen to your body. If you are in pain, STOP.

It is never too late to benefit from exercise!

REFERENCES:

• https://www.cdc.gov/physicalactivity/basics/older_adults • https://www.helpguide.org/articles/healthy-living/exercise-and-fitness-as-you-age.htm • https://www.health.harvard.edu/staying-healthy/exercise-and-aging-can-you-walk-away-from-

father-time- Health Bulletin May 2018

BONES WITH CALCIUM Many Americans do not get the recommended amount of calcium.

Adults should consume three cups of milk or milk products a day,

but typically consume only three-fourths the recommended amount

of calcium-rich foods each day. Low calcium intake over a period of

time increases the risk for

osteoporosis.

҉ What is Calcium?

Calcium is a mineral our

bodies need to build and

maintain strong bones and

teeth. Almost all of the

calcium in our body is

stored in our bones and teeth.

About 1 percent is in our

blood and body tissues.

Vitamin D is needed for our

bodies to absorb the calcium

from the food we eat.

Calcium:

● Helps blood clot ● Assists in sending and receiving nerve signals ● Helps the heart beat regularly ● Is necessary for muscle contraction ● Strengthens bones and teeth

҉ Calcium and

Osteoporosis

Bones need continuous

maintenance over a lifetime in

order to stay strong and

healthy. When you lack

adequate amounts of dietary

calcium, your body removes

calcium from the bones to

keep your blood calcium levels

normal. This leaching causes

your bones to become weak

and brittle and increases your

risk of bone fractures and

osteoporosis, a weakening of

the bones. This weakening is

caused by an imbalance

between bone building and

bone destruction and is a

natural part of aging. But by

getting the right amount of

calcium throughout our lives,

we can slow this process.

Physical Activity Strengthen Bones

When we are physically active, we increase the strength of our

bones. Taking part in weight-bearing exercises, such as walking,

running, climbing stairs, and weight training are good ways to keep

your bones strong.

Recommendations

The calcium requirements is the

same for men and women.

Calcium recommendations are

higher for adolescents. During

this stage of life, the greatest

amount of calcium is absorbed in

the bones. It is also the time

when the majority of bone

growth occurs. By the age of 20,

most of the skeletal mass has

been deposited. The loss of

skeletal mass happens in older

adults. Poor intake of calcium during the adolescent years increases

the chance of having bone loss and an increased risk for

osteoporosis in the future.

CALCIUM RECOMMENDATIONS BY AGE GROUPS

Age Group Calcium Recommendation

Months Daily Dose

0-6 210 mg

7-12 270 mg

Years mg

1-3 500 mg

4-8 800 mg

9-18 1300 mg

19-50 1000 mg

>51 1200 mg

CALCIUM RECOMMENDATIONS

BY AGE GROUPS

TIPS TO INCREASE

CALCIUM INTAKE

☼ Drink an 8-ounce glass of

low-fat or fat-free milk with

meals.

☼Add milk to coffee or tea.

☼Make oatmeal with milk instead of water.

☼Avoid products high in sodium. High sodium causes our bodies to

get rid of calcium faster.

☼Eat yogurt with fruit for breakfast or a snack.

☼Make smoothies by blending milk and fruit for breakfast or snack.

☼Add cheese or a tossed salad.

☼Melt cheese on toast or an English muffin for breakfast or a

snack.

Sincerely,

Peggy Jones County Extension Agent for Family & Consumer Sciences

Lastose Intolerance If you

cannot eat dairy products

because you are lactose

intolerant, don’t worry! You

have plenty of other ways to get

calcium, including dark green

leafy vegetables, some types of

legumes, soy and almond milk

products, almonds, and foods

that have been fortified with

calcium.

Calcium-rich Food

The absorption of calcium is

greatest when calcium sources are

spread out throughout the day.

Food sources of calcium include:

● Cow’s milk ● Fortified soy milk or rice milk ● Leafy green vegetables ● Broccoli ● Beans ● Almonds and almond butter ● Calcium-fortified juices ● Sesame seeds and sesame butter ● Soy nuts ● Figs

SUMMARY

►We need adequate calcium intake over a lifetime to

reduce our risk of osteoporosis.

►Weight-bearing exercises, along with proper calcium

and vitamin D intake, keep your bones strong.

►Beyond bone health, calcium also helps with lowering

risk of high blood pressure and colon cancer, aiding in nerve transmissions, and helps to clot blood when we get a wound.

►Calcium does a lot for our bodies, so make sure to eat

three servings a day.

►When choosing to take calcium supplements, check the

label to make sure you are choosing the best way to meet your calcium needs. Source: UK Publication FCS3-572 “Bones with Calcium” Project

contributor, Laura Tincher, Dietetics & Human Nutrition graduate

student