NEWSLETTER Scott County Extension Homemakers

Cooperative Extension Service Scott County 1130 Cincinnati Road Georgetown, KY 40324 (502) 863-0984 Fax: (502) 863-2392 scott.ca.uky.edu

March 2019

Mark Your Calendar

March 7– Rug Hooking Club, 10 a.m.

March 7– Small Appliance Madness Class, 6 p.m.

March 12– Rug Hooking Club, 6 p.m.

March 14– Minchworms Book Club, 1 p.m.

March 18– Pub Club Book Club, 6 p.m. @ Slainte

March 18– Pressure Cooker Class, 6 p.m.

March 19– Quilt Club, 7 p.m.

March 21– Crochet Club, 10 a.m.

March 25– Quilt Club Sit and Sew, 9 a.m.

March 25– Truth and Consequences Program at Royal Spring Middle School (Volunteers Needed)

March 27– Lesson Leader Training, 1 p.m.

March 28– Rug Hooking Club, 10 a.m.

May 23– County Annual Banquet, 6 p.m.

Agent’s Corner

Happy (almost) Springtime! I am looking forward to

warmer weather and hopefully less rain in the future.

I hope you will take a close look at all the great

information in this month’s FCS newsletter. Due to

popular request, we are hosting another electric

programmable pressure cooker (AKA Instant Pot) class.

Hurry and sign up before this one is full, too! We are

also holding a “Small Appliance Madness” class that will

demonstrate how to make game day style food in your

electric pressure cooker and air fryer. You can register

for both of these classes online or by calling the office.

Please note the information about the upcoming KEHA

state meeting. You should receive a detailed

registration form in your state newsletter. If you plan to

attend, please be sure to let me know so we can make

plans to eat together at some point.

Our Elkhorn Creek Quilt Guild is hosting a fabulous quilt

show at the Scott County Museum. I hope you will go

out and admire all their hard work. Our Master

Gardeners are also hosting an Expo to help you get your

yard and garden ready for Spring. Please come out and

support them on March 23rd.

Lastly, there is a great opportunity for volunteering

your time to make a true difference in our community.

Please see the details about the truth and

consequences event included in this newsletter.

Whitney Hilterbran, County Extension Agent for Family &

Consumer Sciences, Scott County

There is a date change for the Beginning Quilting Class and the

Quilting 102 class. For those enrolled in this continuing series, please note that

for the month of March only both groups will meet on Wednesday, March

13th at 6:00 p.m.

FREE

March Lesson Leader Training

Hiring a Dependable Contractor

Date: Wednesday, March 27th

Time: 1:00 p.m.

Building, remodeling, or repairing a home can be one of the

costliest undertakings a family experiences. When building

or repairing your home, the general contractor you hire can be either the biggest help or the biggest source

of problems you will encounter. Disreputable builders may try to take advantage of you, lining their pocket,

while leaving your house in an unsatisfactory state. You can learn to protect your interests and avoid

financial disaster by becoming an informed consumer.

*All are welcome to attend this lesson presented by Benita Peoples, Harrison County Family

and Consumer Sciences agent, on March 27, 2019 at the Scott County Extension Office.*

Volunteers Needed!

Truth and Consequences

Program

Royal Spring Middle School,

March 28th

10:30 a.m. until 1:30 p.m.

(times approximate)

We are in need of homemakers to

help prepare lunch for community

partners and volunteers assisting

with this program. All food and

supplies will be provided by the PTA.

We just need people to help

assemble it. If you are able to help,

please call 502-863-0984 to sign up.

From Your County President, Earlene Arnett:

Your Scott County Homemaker Leadership team has begun the process of recruiting for 2019-20 leadership roles. We

need your help! We have strong leadership in our President Elect Joyce Wright. But as everyone knows her success will

depend on the leaders and members that rally around her with support. Please consider joining our team. Contact me

or Whitney if you are interested in learning more about how you can help.

I am still seeking information about individual clubs. Let us feature your club next month. Send information to me at

earlene.arnett@gmail.com or contact Whitney at the extension office!

"Toot Your Own Horn"

Elkhorn Creek Quilt Guild has grown tremendously during the past several years. This group began in the mid 1980s

with approximately eight ladies wanting to have a venue to share their quilt knowledge. They found the perfect home

as a special interest club of the Scott County Homemakers. Today they are over 70 members strong.

March is the perfect time to highlight this group as their annual quilt show will be held at the Scott County Georgetown

Museum from March 1 - April 13 during museum hours. Group members also support the community group My

Blanket Buddies, an organization who makes blankets for those in need and the Quilt of Valor organization who makes

quilts for veterans who have served during conflict. This year individual members made a special gift for a child at

Christmas: a quilt, book, and stuffed animal all based on the book theme.

For more information about the Elkhorn Creek Quilt Guild contact earlene.arnett@gmail.com or call 502-863-5015.

From your County Chairman for 4-H Youth Development, Collene Coyle:

Girls Stick Together

When: Saturday, March 30 from 10 a.m. to 3 p.m. Stay a while or stay all day!

Where: North Room, Scott County Extension Office

Taught by: Collene Coyle

Supplies needed: Lunch will be provided. Bring your sewing machine and a few sewing supplies or borrow from the office.

The girls in the village in Haiti spend almost one quarter of their lives in a grass hut, sitting quietly on a grass/straw mat.

Nothing to do but sit until they can leave the hut and continue their lives. You see there is no corner drug store and absolutely

no Walmart down the road, so once a month the girls, “no matter their age” will enter the hut to sit and wait. Because of the

amount of time spent in the hut the girls are at a disadvantage where education is involved. After a certain age the girls no

longer get promoted or get to move forward with their education, they simply miss too many days of school.

We are making a difference in these girl’s lives, one girl at a time. Last year we worked together to supply 100 feminine bags

to a Home for Girls. The bags were passed out at the home and at the neighboring clinic. The bags contained 9 washable

sanitary pads, underwear, soap, deodorant, toothbrush, toothpaste, comb, hair brush, shampoo, wash cloths, towels, and

safety pens. Also included were a supply of plastic storage bags. You can guess what these are for. Our girl can attend school

for a full year and just maybe attend college, improving her life and the lives of other girls just like her.

March 30th from 10:00 to 3:00 we are going to be demonstrating how to make the reusable pads. We hope you will join us

and maybe take a few home to complete in your spare time. Bring your machine and a pair of scissors and join us. We will

give you lunch and a good time, but most importantly an opportunity to help a little girl in Haiti and if we are really lucky, help

a mother feed her family. You see the hut is for women of all ages.

Adult Sewing Class

“Quilter’s Caddy” When: Saturday, April 13th, 10 a.m.-3 p.m. at Scott County Extension Office

Cost: $20 cash or check payable to Scott Co. Homemakers (all proceeds will benefit the scholarship fund).

To Register: Call 502-863-0984. Registration and payment due by Friday, April 5.

Taught by: Sherry Schneider and Renee Corrigan, Master Clothing Volunteers

Supply List:

Your Favorite Sewing Machine (or use one of ours)

Fabric A:

Two pieces 14” x 14” base fabric for inner/outer pieces

One 8” circle for inside bottom

Fabric B:

One piece 2” x 27 ½” for lower binding

Two pieces 2” x 26” for upper pocket binding

Six pieces each 1” x 5 ½” long for separating screen pockets

Fabric C:

Two pieces 5 ½” x 26” for pocket sections

Construction thread to match Fabric B

2” safety pin or your choice of tube turning tools

Ruler

Chalk marker

Standard presser foot

¼” foot

Jenks/Robey/Minch

Scholarship This $1,000 scholarship is given by dona-tions of Scott County Extension Home-makers in honor of Mrs. Carl (Louise) Robey, a former member of the Scott County Extension Homemakers, and

former County Extension Agents, Mrs. Martha Jenks and Ms. Connie Minch.

Applicants must be a graduating senior who is a resident of Scott County. Prefer-

ence will be given to those pursing a degree in fields related to Family and

Consumer Sciences or Agriculture. Appli-cations are available at Scott County High School, Scott County Extension

Office, and on our website at www.scott.ca.uky.edu. Applications are

due back to the extension office by April 15.

2019 KEHA State Meeting

May 14-16, 2019

Crowne Plaza Hotel, Louisville, Kentucky

KEHA State Meeting Registration was sent in the state newsletter in February and is also available

online at www.keha.org.

Attend a variety of learning and training sessions.

Visit with friends and fellow KEHA members from across the state.

Be inspired by UK student Gracie Furnish who recently completed her term as a national FFA officer.

Enjoy a performance by the KEHA Choir.

Participate in the Quilt Square Showcase.

Learn from and be entertained by cast members from the Stephen Foster Story

For more information, please visit www.keha.org

Scott Co. Master Gardeners Present:

2019 Garden Expo

Saturday, March 23rd, 9 a.m. to 12 p.m.

Scott County Extension Office

Rain or Shine!

Speaker topics include:

“Weeds: Friend or

Foe?” and “Native

Plants: Adding them to

your landscape.” There

will be presentations

and displays on compost, make and takes for

children of all ages, garden wreath

construction, paw paw trees, raised beds, and

soil. Seeds will be available for purchase and

local vendors will be on site with various garden

related items for sale.

The essentials on essential oils Source: Natalie Jones, UK family health extension specialist and UK HealthCare

By now, you’ve likely heard about essential oils, but may not be familiar with their benefits and risks. Essential oils are highly

concentrated oils derived from plants. While used for centuries, their popularity has soared, especially among individuals looking

for natural healing options.

A term you may be more familiar with is aromatherapy, which is one way people use essential oils. While research is limited

about the effectiveness of aromatherapy, some studies have shown the practice may have health benefits such as relieving

anxiety or depression or improving health and wellness, particularly for those who suffer from chronic illness. Many oils are safe

when used as directed, but none are regulated by the U. S. Food and Drug Administration. Because they are not regulated by the

FDA, companies do not have to test for quality and purity, but some voluntary do.

The oil you choose to use depends on the ailment you hope to address. No medically endorsed list exists that specifies which oil

is best for treating particular a health condition. The chemistry of oils will vary among different locations, climates, seasons, time

of day when harvested, packaging methods, storage method and even among plants. This is in vast contrast to pharmaceuticals

that are synthetically reproduced to be the same each time.

You can apply oils in a variety of ways but you would most commonly dilute them with a carrier oil and apply directly on the skin

or inhale them. The application method depends on the part of the body you’re trying to support and the type of oil you are

using. For example, you would most likely dilute and apply an essential oil topically if you were using it on a wound. It’s most

common to inhale oils you are using to enhance your mood for quick results. Some oils can cause skin irritation and you should

not apply them directly to the skin. Many oils need to be diluted with a carrier oil such as olive oil or coconut oil before you apply

them to your skin. Others may produce an allergic reaction in some individuals or cause sun sensitivity. If you have questions

about an application method, you should consult an aromatherapist.

You should not ingest oils or apply them to mucous membranes such as the inside of your nose or the inside of your mouth.

Essential oils should not be used on children under 2 years or who weigh less than 44 pounds. Pregnant women should not use

essential oils, and some oils are discouraged among breastfeeding women. If you have asthma or other breathing issues, you

should avoid inhaling oils.

UK HealthCare has approved four essential oils for use in aromatherapy when administered by trained professionals within their

clinical setting. These oils are ginger, lavender, peppermint and sweet orange.

Before starting any treatment, research the oil and consult qualified health care professionals. Information on other health-

related topics is available at the Scott County Extension Office.

Scott County Extension Homemakers’ Annual Banquet

Thursday, May 23, 2019 at 6:00 p.m.

Scott County Extension Office

Details will be included with your April newsletter. We hope you can attend to

enjoy this evening filled with recognition, awards, food, fun, and fellowship.

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Improve Heart and Brain Health Through Nutrition With normal aging, your heart function and brain function can slowly decline. But nutrition and improved lifestyle choices have

been shown to reverse these side effects. There are very clear links between your heart health and your brain health.

Vascular, or blood vessel, health is essential to your overall heart health as well as brain health. The buildup of plaque in the

arteries and the stiffening of these arteries are main contributors to heart disease. These same factors can affect brain function

because of the decrease of oxygen-rich blood to the brain.

So, to increase brain function and improve health, it is important to reduce cardiovascular risks by increasing physical activity,

quitting smoking, managing blood sugar levels as well as cholesterol levels, and eating a healthy diet.

Studies show that a diet for both brain and heart health includes fruits, vegetables, fish, whole-grain and high-fiber foods, fat-free

or low-fat dairy, beans and lean meats. A diet rich in omega-3 fatty acids can also benefit both the brain and the heart.

Omega-3 fatty acids are found in plant sources such as nuts and seeds, vegetable oils, leafy vegetables, and can also be found in

fish. These types of foods are shown to lower cholesterol levels which in turn decreases the risk for plaque buildup in the blood

vessels. These foods can also lower blood pressure, reducing the risk of hypertension and reducing the strain on blood vessels

and inflammation.

Not only are these benefits great for the heart and brain, but they are also shown to be effective for weight loss and increased

energy throughout the day. These are just some of the many benefits to eating a healthy diet rich in omega-3s while also being

physically active. The sooner you start these healthy lifestyle choices, the better your heart and brain health will be in the long

run.

Source: Janet Mullins, Extension Specialist for Food and Nutrition; Hannah Ford-Hickey, Graduate Student

Nourish Your MusclesFN1678

North Dakota State University, Fargo, North Dakota

JULY 2013

Why is protein so important to your diet?Protein is a building block for bones, muscle, skin and blood.

l Adequate amounts of protein help heal wounds faster.

l Adequate protein helps fight infection.

l Protein provides the body with energy.

l Protein helps maintain muscle mass.

l Protein foods provide B vitamins, iron, zinc and magnesium.

5 signs you are not getting enough protein.1 You’re tired when you shouldn’t be.

2 You feel weak, and simple tasks may become difficult.

3 Your skin has become more fragile.

4 Recovering from an injury, illness or wound takeslonger than expected.

5 You have swelling in your legs.

How much protein do you need? Protein needs are calculated as a percentage of your total calorie intake. Protein needs can be shown in “grams” or ounce equivalents. Here’s how to calculate protein needs in grams:

Example: If you eat 2,000 calories a day, 10 to 20 percent of those calories should come from protein.

1. Using 20 percent of calories from protein, we do thiscalculation:

0.2 x 2,000 = 400 calories

2. Protein contains 4 calories per gram.400 calories ÷ 4 calories/gram = 100 grams of protein

3. Divide protein into meals/snacks throughout the day.100 grams of protein ÷ 3 meals/day = 30 to 35 grams protein per meal, on average

The maintenance of your muscles plays a major role in healthy aging. By taking care of your muscles, you can impact your quality of life now and in the future. The proteins in our bodies continuously are being broken down and replaced. Protein is essential to life and needs to be consumed at each meal.

Test Your Knowledge1. Our body needs protein for many

reasons. Which of the following is/arefunctions of protein in the body?a. Promoting a healthy immune systemb. Providing energyc. Promoting wound healingd. All of these are functions of protein

2. About how much protein does a3-ounce serving of meat, poultry orfish contain?a. 5 gramsb. 15 gramsc. 20 gramsd. 40 grams

3. What are the primary fuels formuscles?a. Protein and carbohydrateb. Fat and proteinc. Fat and carbohydrated. Fat and water

Answers: 1. d; 2. c; 3. a

March Mailbox Member Lesson Materials

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Nourish Your Muscles Checklist Eat a healthful diet, including adequate protein.

Eat a variety of carbohydrates, including whole grains, fruits and vegetables.

Stay hydrated.

Stay physically active, using resistance training to maintain muscle strength.

Developed by

Julie Garden-Robinson, Ph.D., R.D., L.R.D. Professor and Food and Nutrition Specialist

Sherri Stastny, Ph.D., R.D., C.S.S.D., L.R.D.

Stephanie Anderson, Student Dietitian

For more information about nutrition and fitness, visit these websites: NDSU Extension Service: www.ndsu.edu/eatsmart

U.S. Department of Agriculture with a wide range of nutrition resources: www.ChooseMyPlate.gov

National Institute on Aging/National Institute of Health. These websites include a range of exercises with descriptions:

http://go4life.nia.nih.gov/try-these-exercises www.nia.nih.gov/sites/default/files/exercise_guide.pdf

Enjoy different kinds of protein throughout the dayl Eggs (6 grams protein / large egg)

l Meat, poultry and fish (about 21 grams protein / 3-ounce piece – about the size of a deck of cards)

l Milk and milk products (8 grams protein /1 cup milk)

l Nuts and seeds (about 5 grams protein /1 ounce raw nuts – a small handful)

l Tofu (13 grams protein/½ cup tofu)

l Legumes, dry beans and peas (8 grams protein / ½ cup beans)

Healthful Protein-rich Snack Ideasl Try Greek yogurt, which contains 11 to 14 grams of

protein, depending on the brand.

l Try hummus (chickpea dip) or a bean dip with whole-wheat crackers.

l Enjoy a handful of mixed nuts, which will give you about 5 grams of protein along with healthy fats that are good for your heart.

What is a protein food?According to MyPlate, meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds are considered part of the Protein Foods Group. Protein needs are shown as “ounce equivalents” on MyPlate.

l One ounce equivalent = 1 ounce of meat, poultry or fish (about the size of four dice), ¼ cup cooked beans (about the size of a golf ball), 1 egg, 1 tablespoon of peanut butter or ½ ounce of nuts or seeds

Table 1. Protein needs* (in ounce equivalents) based on MyPlate recommendations.

Women 19-30 years old 5½ ounce equivalents 31-50 years old 5 ounce equivalents 51+ years old 5 ounce equivalents

Men 19-30 years old 6½ ounce equivalents 31-50 years old 6 ounce equivalents 51+ years old 5½ ounce equivalents

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

Remember:l Excess protein above calorie needs is likely to

contribute to weight gain.

l Dollar for dollar, whole foods are a better buy than supplements because whole foods contain a larger variety of nutrients and other needed ingredients such as antioxidants.

l No conclusive research shows that concentrated protein sources (such as protein powders) are more beneficial than whole-food sources.