rowan county · 2018-05-16 · asparagus, mandarin orange, chicken & rice for the vinaigrette 2...
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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 [email protected]
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; [email protected]
Jennifer Hunter, Ph.D., Interim Assistant Director of Family and Consumer Sciences Extension,
University of Kentucky Cooperative Extension Service,
(859) 257-3887; [email protected] 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.
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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