Rowan County

Family & Consumer Sciences

Newsletter November/December 2019

CONGRATULATIONS!

Congratulations to these two wonderful women for their entries of Cultural Arts at Skills Day:

Ceramics Molded: Painting, Art – Acrylic Painting, Decoration - Metal First - Brenda Hamm Second – Brenda Hamm First – Brenda Hamm Photography –Black & White Recycled Art – Household Holiday Decorations - Winter Second - Betty Sharp Second – Brenda Hamm First – Brenda Hamm

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

Peggy Jones County Extension Agent for Family & Consumer Sciences

UPCOMING EVENTS November 2 - Second Annual Christmas Bazaar from 10:00 A.M. – 3:00 P.M.

Laughlin Health Building. Call Brenda Hamm (776-4297) if you would like to set

up a booth.

November 4 – Snowman Painting Class from 4:30 P.M. – 7:00 P.M. Laughlin

Health Building. Instructor – Brenda Hamm. Fundraiser for Rowan County

Homemakers.

Ovarian Screening in Lexington – Call Gladys McDaniel (784-3991) for details.

November 12 – Town & Country Homemakers Meeting, 1:00 P.M. Rowan County

Public Library

November 19 –Area Homemaker Council Meeting, 10:00 A.M. Bracken County

Rowan County Homemakers Christmas Dinner - TBA

HEALTH UPDATEBe a Part of your Healthcare Team

nly 12 percent of people understand what their healthcare provider tries to tell them. Therefore, it is important to become actively involved in your healthcare. Here are some ways to help you prepare for your next appointment.

Before your appointment ►Bring all of your medicines including

prescriptions, over-the-counter medications, vitamins, and dietary or herbal supplements.

►Write down your questions.

►Know your previous illnesses, past

procedures, and your current medical condition.

During your appointment ►Every time you talk with a healthcare provider, ask these questions to understand better your health. (1) What is my main problem? (2) What do I need to do? (3) Why is it important for me to do this? Let your doctor, nurse, or pharmacist know if you do not understand what you need to do. There is no need to feel rushed or embarrassed if you do not understand something. You can say, “This is new to me. Will you please explain that to me one more time?”

Sources: https://www.cdc.gov/genomics/famhistory/

• file/factsheet_FHH_checklist_adults.pdf

• https://health.gov/communication/literacy/ quickguide/factsbasic.htm

• http://familyhealthhistory.org • Adult Health Bulletin – October 2019

O

After your appointment

►Make sure to follow your doctor’s instructions. Don’t be afraid to call your doctor if you do not understand or have a question.

►Do not stop taking any medications without first

asking your doctor or pharmacist.

►Call your doctor if you start to feel worse or you

have problems with instructions or medications.

SOME BUDGET TIPS

● Buying in bulk can save money in the long run,

but it can also cost a lot of money upfront. Try

to add bulk items to your grocery shopping list

gradually. After holiday sales is a great time to

save on products.

● Make note of upcoming bills for each month

and week. Check your list often. Late fees can

add up and catch you off guard!

● Soda and other flavored beverages can take a toll on

the budget. A simple and healthy change is to drink more

water. This will save you money and calories!

● Create a spending plan and set goals! Maybe it’s paying

off a bill or reducing the amount you spend at the grocery

store. Source: 2019 Food & Nutrition Calendar

Apples Apples go hand in hand with cooler days, back to school, and everything autumn.

In a blender, combine peanut butter, yogurt, milk and honey. Blend until smooth.

1. Place apple slices on a large plate or platter and drizzle with peanut butter sauce.

2. Add toppings of choice if desired, and serve immediately.

Makes 6 servings: 1 serving contains: 160 calories, 6 g total fat, 1 g saturated fat, 5 mg sodium, 20 g sugar and 4 g fiber Source: Farmers’ Market Shopper’s Guide - SNAP

APPLE NACHOS

Apples are very high in fiber and antioxidants like Vitamin C. Eat the skin and get the best nutrition value. ¼ cup peanut butter ¼ cup non-fat Greek yogurt 2 tablespoon milk 1 tablespoon honey 2 red apples, cored and cut into ¼-inch slices 2 green apples, cored and cut into ¼-inch slices

Optional toppings: Coconut, dried cranberries, granola, peanut butter chips, nuts, and raisins.

EASY AFTER SCHOOL SNACKS

EASY GRANOLA BARS 2 quick oats ¼ cup mini chocolate chips 1 cup peanut butter* ¼ cup honey 2 tablespoons sliced almonds Optional: ¼ cup raisins or dried cranberries 1. Mix together ingredients in a medium-sized bow. 2. Line a 9x9 square pan or 7x11 rectangular pan with parchment paper and press the granola into the pan until evenly distributed. 3. Place pan in freezer for one hour or until granola is firm. Cut into 14 bars.

NOTE: *Sunflower butter can be substituted Makes 14 servings. Serving size: 1 bar Nutrition facts per serving: 200 calories: 11g total fat; 2g saturated fat; 0g trans fat; 0mg cholesterol; 80 mg sodium; 20g carbohydrate; 3g fiber; 9g total sugars; 7g added sugar; 6g protein; 0% daily value of calcium; 6% daily value of iron; 0% daily value of potassium. Source: Chop Chop Magazine Fall 2019

EAT SMART

TO PLAY HARD

hen you reflect on past holiday gatherings, what comes to mind? Sharing stories, making memories,

laughter and probably enjoying food. Often food can become a focal point for our celebrations, but this is also a time of year when money can be tight. Here are some tips for planning a budget-conscious gathering with your family this holiday season: Plan your menu. Check your cupboards, pantry, and freezer for items that you have on hand that can make a special dish. Look for items such as nuts, dried cranberries, or frozen appetizers you already have that can be easily included in your menu. If you are including a more expensive dish, balance it with less costly recipes and side dishes.

Make a list. Write out the ingredients you need after checking what you already have on hand. A list can help you stay focused on the items you need and avoid impulse purchases that can make your grocery trip costly. This can also help you get everything you need in one trip and save you from making additional trips, which will cost you in gas and time.

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BUDGET-FRIENDLY HOLIDAY

CELEBRATIONS

Research ways to save. Next look at what

stores are advertising on sale and plan your

menu around those best buys. Often staple

items used in holiday cooking will be on special

pricing to entice customers to shop. Take

advantage of online and paper coupons to save

even more.

Shake up tradition. If your budget is tighter

than normal this holiday season, it might be

a good idea to create a new family tradition.

Suggest a potluck menu that would allow

everyone to contribute and reduce the

financial burden falling on one person.

Instead of a full meal, have family enjoy

other activities together to celebrate along

with a snack or refreshment. For example,

you could host a card-writing party, cookie-

decorating event, or gift-wrapping session

with hot chocolate.

Sources: Amy Singleton, Regional Extension Agent for Kentucky Nutrition Education Program/Healthy Choices Newsletter October/November 2019

FOOD FACTS

Cholesterol early one in three American adults has high cholesterol. Too much cholesterol puts you at risk for heart disease and

stroke, two leading causes of death in the United States. High cholesterol has no signs or symptoms, so the only way to know if you have it is to get your cholesterol checked. Blood cholesterol is a waxy, fat-like substance made by your liver. Blood cholesterol is essential for good health. Your body needs it to perform important jobs, such as making hormones and digesting fatty foods. Your body makes all the blood cholesterol it needs, which is why experts recommend that people eat as little dietary cholesterol as possible while on a healthy eating plan. Dietary cholesterol is found in animal foods, including meat, seafood, poultry, eggs, and dairy products. To keep your cholesterol in a healthy range, eat a diet low in cholesterol, maintain a healthy weight, get physical activity, quit smoking, and limit alcohol. Source: Centers for Disease Control and Prevention/ Healthy Choices for Healthy Families Newsletter – October/November 2019

TEACHING CHILDREN

HEALTHY

LIFESTYLE SKILLS

nvolving children in meal planning and preparation can help teach them the skills they need for a healthy lifestyle. Children can

learn how to plan meals that are balanced, nutrient-dense, and include variety by involving them in weekly meal planning. A bonus for parents is that children are more likely to eat what they have selected and/or prepared themselves. Encourage kids to share the foods they like and select new foods they want to try. Get children involved in meal preparation and save time. Provide children quick and easy tasks they will enjoy. Measuring ingredients, washing fruits and vegetables, pouring and mixing are all simple ways kids can help. Don’t stress the mess. Spills will happen and children can assist in learning to clean them up. Remember to provide positive feedback when children do a good job and let them know you appreciate the help they are providing. Source: Amy Singleton, Regional Extension Agent

for Kentucky Nutrition Education Program/ Healthy Choices for Healthy Families Newsletter, October, November 2019

N I

SMART TIPS . . . . . . . . . . What made you Sick?

While the American food supply is among the safest in the world, the federal government estimates that there are about 48 million cases of foodborne illness annually – the equivalent of sickening 1 in 6 Americans each year. Each year these illnesses result in an estimated 128,000 hospitalizations and 3,000 deaths. It’s easy to blame foodborne illness on the last thing we ate, but, foodborne illness can take minutes, hours, days, weeks, or longer before you show symptoms. For example, hepatitis A on average takes 28 days from ingestion to onset. A few simple tips for avoiding foodborne illness include regular handwashing, using a food thermometer, and proper food storage. Source: U.S. Food and Drug Administration/Healthy

Choices for Healthy Families Newsletter- October/November 2019

ood waste simply put is food that goes uneaten and is thrown away. This is a costly habit many families make. Reducing the

amount of uneaten food you purchase will reduce the amount you buy at the store that, ultimately, results in less money spent at the grocery. Here are some tips to help you reduce food waste:

F

BASIC BUDGET BITES . . . . FOOD WASTE CAN COST YOU!

● Be aware of how much food you throw away.

●Don’t buy more food than can be used before it

spoils.

●Plan meals and use shopping lists. Think about what

you are buying and when it will be eaten. Check the fridge and pantry to avoid buying what you already have.

●Avoid impulse and bulk purchases, especially

produce and dairy that have a limited shelf life. Promotions encouraging purchases of unusual or bulk products often result in consumers buying foods outside their typical needs or family preferences, and portions – potentially large portions –of these foods could end up in the trash. Source: Food and Drug Administration/

Healthy Choices for Healthy Families Newsletter/October- November 2019

NO COOK MAKE-AHEAD LUNCH

Three-Bean Salad with Mustard Vinaigrette

1 (15-ounce) can dark red kidney or black beans, drained and rinsed, or 1½ cups cooked beans 1 (15-ounce) can white beans or chickpeas, drained and rinsed, or 1½ cups cooked beans 1½ cups green beans, trimmed and snapped into bite-size pieces 3 scallions, trimmed and chopped ¼ cup chopped fresh flat-leaf parsley leaves (about ½ small bunch) 1/3 cup Mustard Vinaigrette (recipe follows) Put the beans, scallions, and parsley in a large bowl. Pour the 1/3 cup of vinaigrette over the beans and toss to combine. Cover and refrigerate for at least two hours and up to overnight, to let the flavors blend. Serve cold or at room temperature.

Mustard Vinaigrette 3 tablespoons olive or vegetable oil 1½ tablespoons Dijon mustard 3 tablespoons vinegar (any kind) 1 teaspoon dried basil (continued on next page)

Safely Saving Those

Holiday Leftovers

One of the best things about the holidays is all the food. Oftentimes, the abundance of food results in many, many leftovers. Just like uncooked food, leftovers can cause a food-borne illness if you don’t properly handle them. Taking proper food safety precautions will help you get the most from leftovers.

►Have a plan for how you are going to use those leftovers and stock up on grocery items like

noodles, broth, and relishes, which can help you reuse your leftovers in new ways.

►Refrigerate any leftovers within two hours after preparation. Discard any perishable food

that has sat at room temperature for more than two hours.

►Although you can safely store hot food in a refrigerator, you can help the food cool quicker

by dividing it into small containers. For turkey and other meat leftovers, it is best to remove all the meat from the bone and place it in shallow containers or small zipper bags. You can leave the legs and wings whole. Store the meat in the refrigerator if you plan to eat it within the next three or four days. Freeze the meat if you are unsure about how soon you will eat it. Store leftover stuffing and gravy separately from the meat.

►Eat refrigerated leftovers within three or four days. Consume frozen leftovers within four

months.

►When you are ready to eat the leftovers, use a food thermometer to make sure you reheat

the food to an internal temperature of 165 degrees Fahrenheit. Use a food thermometer to ensure the food reaches this temperature. When reheating sauces, soups and gravies, make sure they come to a full rolling boil. If you are reheating your leftovers with a microwave, check to make sure there are no cold spots in the food wh ere bacteria could have survived. Cover, stir and rotate the food for even heating in the microwave. Source: Annhall Norris Extension

Associate/Extension Exclusive

1 large garlic clove, peeled and finely chopped Black pepper to taste ½ teaspoon kosher salt Put all the ingredients in a jar with a tight-fitting lid, screw on the lid tightly, and shake until blended. (If you don’t have a jar, combine all the ingredients in a small bowl and whisk vigorously with a fork or whisk.) Use right away or cover and refrigerate up to two weeks; shake or whisk right before using. Source: Season Soup It Up Fall Magazine 2019

Did you know? Longer banana life – Wrapping the stems of your bananas in plastic wrap will

make them last up to five days longer. The plastic helps trap the ethylene gas that bananas naturally

produce as they ripen. This “fools” the bananas into ripening more slowly. Source: Season Soup It Up Fall 2019

Magazine

Rowan County Extension Office 600 West Main Street Morehead, KY 40351

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AMERICAN DIABETES MONTH

►November is National Diabetes Month. Diabetes is one of the leading causes of disability and death in the

United States. It can cause blindness, nerve damage, kidney disease and other health problems if it is not

controlled.

►In Kentucky, from 2000 to 2017, diagnosed diabetes cases have doubled to almost 13 percent of the

population. This ranks Kentucky the seventh highest state for diabetes diagnoses. Another concern is

prediabetes. Prediabetes occurs when blood sugar levels are higher than normal but not high enough for a

diabetes diagnosis. It is a major risk factor for type 2 diabetes. In Kentucky, an estimated 1 in 3 adults have

either diagnosed or undiagnosed prediabetes. The good news? People who are at high risk for type 2 diabetes

can prevent or lower their risk of developing type 2 diabetes. These recommendations are also appropriate if

you currently have a diabetes diagnosis. These changes include eating healthy, exercising more, and losing

weight to improve blood glucose control. If you are taking insulin medication, you may need more or less

carbohydrates at a meal or snack to ensure a healthy blood glucose range. Source: Adult Health Bulletin November 2019

●CONTROL YOUR WEIGHT ●GET MOVING ●FOCUS ON NUTRITION ●DON’T SMOKE ●LIMIT ALCOHOL

Graphic sources: clker.com, pnging.com, elrincondeinor, franklinmatter png.mg