Rowan County

Peggy Jones County Extension Agent for Family & Consumer Sciences

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

February 2019

NEWSLETTER

New! What’s

►February 28

Homemaker Fun Day 12:00 noon – 3:00 P.M. Morehead City Park Bring your unfinished project, snack to share and a drink.

►March 12 Farm- Town Night in Maysville at MCTC. Free classes and supplies. 4:30 P.M.-8:30 P.M.

►March 14

Cooking With the Calendar at Morehead City Park, 12 Noon – 2:00 P.M. “Pineapple Fried Rice”

►March 15 All day sewing at Quilter’s Candy Shop on Main Street 11:00 A.M. – 9:00 P.M. This is a come and go event. Bring an unfinished sewing project or start a new one. FREE.

►April 9

Microprocess Workshop 9:00A.M. – 3:00 P.M. Fiscal Court Meeting Room. Check our website for details.

►April 11

Area Homemaker Council in Fleming County 10:00 A.M. – 12:00 Noon

►Please pre-register for all classes by call (606) 784-5457.

►Please Note: If Rowan County Public Schools are on a two-hour delay or

closed due to the weather, FCS programs and Extension Homemaker events are also cancelled.

Work hard for what you want

because it won’t come to you

without a fight. You have to

be strong and courageous

and know that you can do

anything you put your mind

to. If somebody puts you

down or criticizes you, just

keep on believing in yourself

and turn it into something

positive.

~ Leah LaBelle~

Country Morning Casserole

2 cups whole-wheat bread, cut into cubes 1 cup shredded low-fat cheddar cheese 6 eggs 1 cup skim milk ½ teaspoon salt ¼ teaspoon garlic powder 1/8 teaspoon pepper 1 cup frozen broccoli florets ½ bell pepper, roughly chopped ½ onion, chopped

1. Preheat oven to 350 degrees F. 2. In a 7-by 11-inch or 9-by-9 inch pan, layer bread

cubes and shredded cheddar. 3. In a medium bowl, mix eggs, milk, salt, garlic powder, pepper and vegetables. Pour over bread. 4. Bake for approximately one hour (check periodically) or until eggs have set.

Makes 8 servings Serving size: 3-by-3 inch piece Nutrition facts per serving: 120 calories; 5g total fat; 2g saturated fat; 0g trans fat; 170mg cholesterol; 400 mg sodium; 9g carbohydrate; 1g fiber; 3g sugar; 0g added sugar; 12g protein; 0% Daily Value of vitamin D; 10% Daily Value of calcium; 6% Daily Value of iron; 4% Daily Value of potassium. Source: Brooke Jenkins-Howard, Extension Specialist, University of Kentucky Cooperative Extension Service, 2019 Food & Nutrition Calendar

FOOD PORTION SIZES

What is considered 1 cup from

the Dairy Group?

●1 cup of milk or yogurt (1 cup skim

milk = 90 calories

●1½ ounces of cheese (155 calories)

●2 ounces of processed cheese (155

calories)

How much is 1 ounce Equivalent

from the Protein group?

●1 ounce of cooked meat, poultry or fish

(3 ounces lean beef =143 calories)

●¼ cup of cooked dry beans = 1 ounce meat

(105 calories)

●½ ounce of nuts = 1 ounce meat (260 calories)

●1 egg = 1 ounce meat (80 calories)

A vehicle is a major investment that requires timely maintenance to protect the longevity of the car. Wear and tear on your vehicle can result from high mileage, structural damage caused by accidents, lack of routine maintenance, and extreme weather conditions. Winter can be particularly hard on your vehicle. That is why it is recommended that you take special precautions to “winterize” your vehicle. Consider some of the following tips to ensure the safety and performance of your vehicle this winter.

What Amount Counts as 1 cup

of Fruits and Vegetables?

●2 cups of raw leafy vegetables (10 calories)

●1 cup of cooked vegetables (20 calories)

●1 cup of fruit or vegetable juice (90 calories)

●1 medium apple, banana, orange or pear

(90 calories)

●½ cup dried fruit (109 calories)

1 cup of fruits or vegetables equals

2 cups raw

leafy

vegetables

OR

1 orange

Budget Tips

►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.

►Make a note of upcoming bills for each month

and week. Check your list often. Late fees can

add up and catch you off guard!

►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.

►Buying in-season produce usually means

cheaper fruits and veggies that also taste

fresher! Check out the seasonal produce guide

to see what’s in season. Source: 2019 Food & Nutrition

Calendar

Test Your Battery

It is good practice to check your car battery every

six months or so to be sure it is performing

properly. However, during the winter, you will

want to monitor your car battery even more

closely. In cold weather, the battery’s capacity is

decreased. It may lose battery power more

quickly than it would in more moderate

temperatures. Have your mechanic look at your

battery to make sure it is functioning well. Also,

always keep jumper cables in your vehicle just in

case the need arises and test them so you can be

confident that they will work in the event that

you need to use them.

Keep Winter Supplies

Even if you have taken precautions to monitor

your car battery, you may still find yourself

stranded in the cold. There are some other tools

that you should keep in your vehicle as an added

measure of protection. Prepare a winter tool kit

with the bare necessities including:

●a first aid kit ●a flashlight, a battery powered radio (and extra batteries) ●a basic toolkit (i.e. screwdriver, wrench, etc.) ●blankets, gloves, hats, etc.) ●drinking water, calorie dense foods (i.e. nuts or energy bars) ●a piece of cardboard or a bag of sand with you that can be used for traction if your car becomes stuck in the snow ●reflective triangles, vests, and/or road flares

Check Your Fluids

The next time you are due for an oil-change,

consider upgrading to a higher grade oil. If you

are the consummate money saver and you prefer

to put conventional motor oil in your vehicle, you

may want to reconsider during wintertime. The

colder the weather, the thinner you want your oil

to be. If your motor oil is too thick, it may not

properly lubricate your engine. Similarly, there

are certain kinds of windshield wiper fluid that is

preferable for winter. Ordinary fluid freezes too

quickly in cold weather, rendering it basically

useless. Winter windshield wiper fluid is

specially designed to resist freezing in colder

temperatures.

Lastly, check your antifreeze. As its name

suggest, antifreeze is the fluid that keeps your

vehicle’s engine from freezing.

Check Your Tires & Gasoline

Winter is the season of slipping and sliding and

your best defense against hydroplaning on ice is a

good set of tires. Check your tires to ensure that

they still have plenty of tread. Also, check your

tire pressure. In the cold weather, air can

gradually leak out of your tires leaving them

slightly deflated which can affect their

performance. ●Keep your gas tank full. There are

a couple important reasons to do this. First, a full

tank can prevent water from accumulating in your

tank and freezing over (which could keep your car

from starting). Second, a full tank is an added

safety measure in case you get stranded. A full

tank of gas means you can keep the car running

longer to stay warm.

Source: Alex Elswick, MS, Extension

Specialist for Substance Use

Prevention and Recovery,

Department of Family Sciences,

University of Kentucky Cooperative

Extension Service,

Jennifer Hunter, Ph.D., Interim

Assistant Director of Family and

Consumer Sciences Extension,

University of Kentucky Cooperative

Extension Service (859)2573887

jhunter@uky.edu

MoneyWise Newsletter

February 2019

ebruary is American Heart Month. Heart disease is the leading cause of death for men and women in the United States. The term heart disease refers to several types of heart conditions. However, the

most common type of heart disease in the United States is coronary artery disease, which affects blood flow to the heart. Decreased blood flow can cause a heart attack.

F Lowering Your Risk of Heart Disease

You can make healthy changes to lower your risk of developing

heart disease. Controlling and preventing risk factors is also

important for people who already have heart disease. When you

choose healthy behaviors, you lower your heart disease risk while

also preventing other serious chronic conditions like diabetes and

some kinds of cancer.

There are steps you

can take to lower

your risk:

►Know your risks, and

talk to your doctor

about your family

health history.

►Watch your weight.

Being overweight or

obese increases your

risk for heart disease.

►Quit smoking and

stay away from

secondhand smoke.

Cigarette smoking

greatly increases your

risk for heart disease.

►Eat well. Choose

healthy options

including fruits and

vegetables. Limiting

salt, saturated fat, and

added sugar.

►Control your cholesterol and blood pressure. For most adults the

ideal number for blood pressure is 120/80 mmHg. To know your

cholesterol, have your cholesterol checked by your doctor and talk

with him or her about how our cholesterol affects your overall risk of

heart disease.

►If you drink alcohol, drink in moderation. Men should have no

more than two drinks per day, and women only one.

►Get active. Adult should aim for 150 minutes of moderate-intensity

physical activity (like a brisk walk) each week, or about 30 minutes a

day, five days a week.

While you cannot change factors like age and family history, even

small changes to your diet and lifestyle can improve your heart health

and lower your risk by as much as 80 percent. This February, remind

your family and friends to focus on their hearts and take care of their

health.

SOURCES:

• https://healthfinder.gov/NHO/FebAnnounce.aspx • https://www.cdc.gov/features/american-heart-health • https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_heart_disease.htm • https://www.cdc.gov/heartdisease/healthy_living.htm • https://www.goredforwomen.org/en/know-your-risk/know-your-numbers

Adult Health Bulletin – February 2019

Learning of a cancer diagnosis can cause a whirl of emotions and questions. What should I say? How should I act? How did this happen? What will happen next? When someone you know has cancer, it can be a worrisome and stressful time for family, friends, and caregivers. One thing you can do, according to the American Cancer Society (2018) is to learn about the disease and talk about it.

What to Do or Say When Someone You Love Has Cancer Showing concern and expressing encouragement

Wh

en S

om

eon

e Y

ou

Kn

ow

Has

Can

cer

People with Cancer Might Change

Physically and Emotionally

According to the American Cancer

Society (2018), cancer is unpredictable.

As a result, it is important to be

prepared for people to have good days

and bad days. Rule one for living with or

being around someone with cancer is

learning to live with the roller coaster of

changes. Some changes are caused by

the cancer and others might be the

result of side effects from medications

or treatments (American Cancer Society,

(2018).

Adjusting to life with loss, which can

include what was lost to the cancer such

as health, energy and time, can be

challenging. The American Cancer

Society (2018) stresses that you will

adjust and be able to find a new normal.

Support groups and mental health

professionals can also help you deal

with change.

Comes in all shape and sizes, including being a

good listener. It is best when sentiments and

actions come from the heart. Do not provide

false optimism, and do not discount a person’s

true concerns and feelings, like fear, sadness,

and anger (American Cancer Society, 2018).

Some appropriate things to say include (The

American Cancer Society, 2018):

♦”I’m not sure what to say, but I want you to know I care.”

♦“I’m sorry to hear that you are going through

this.”

♦“How are you doing?”

♦“If you would like to talk about it, I’m here.”

♦I’ll keep you in my thoughts.”

Consider using humor to help relieve some of the tension and stress, but when doing so, let the person with cancer set the stage, and be sure he or she can handle and appreciate it. When the person looks good, tell them! Compliments make us feel good. Treat the person as normally as possible. Don’t feel like you always have to talk about the cancer. Instead, continue activities and social events as much as the person feels like it or until they tell you otherwise (American Cancer Society,

2018).

Rather than asking if someone needs help (because most people won’t ask for it), to help in specific ways (American Cancer Society, 2018):

It is normal to feel sorry for someone with cancer or to feel guilty that you are healthy. When people you care about are sick or suffering, we don’t like to see it because it might remind us of our own mortality and make us uncomfortable or anxious. But rather than avoid it or distance yourself from a person with cancer (which many people do), turn your feelings into support and encouragement and treat the person as normally as possible (American Cancer Society, 2018). If you need help, seek a mental health counselor or support group for yourself.

REFERENCE:

American Cancer Society. (2018). When someone you know has cancer. Retrieved 12/5/18 from https://www.cancer.org/treatment/understanding-your-diagnosis/talking-about-cancer/when-someone-you-know-has-cancer.htmlm Family Caregiver Health Bulletin February 2019

Basic Budget Bites - Save More at the Store

The smartest shoppers know that saving money is more than luck. When shopping for groceries, it’s about having a game plan and making smart decisions about what to put in your cart

Send or prepare a meal. Arrange a meal delivery schedule.

Offer to help with child care. Arrange a schedule of day care pickups.

Offer a ride to and from treatment appointments. Help run errands.

Offer to take their phone calls if they are tired and need to rest.

Coordinate visits by groups, or coordinate sending cards, flowers, or gifts.

Honor them by making contributions to related charities, organizing blood drives, or making special efforts in their name.

Welcome them back to work with something on their desk to show that people missed them. Invite them out to lunch.

Offer to do some research on their unanswered questions about cancer, or refer them to the American Cancer Society at 1-800-227-2345.

Plan a party when treatment is finished or on anniversary dates. Always check with them first before making party plans, including showing them the list of guests.

►Eat before you shop.

Grocery shopping hungry can

lead to impulse buying and

unhealthy food choices.

►Read the sales flyer. Sales flyers

are usually released mid-week and

can be found at the store’s

entrance, in the newspaper, or on

their website.

►Use coupons- but only for items

that you know you’ll use. If you

don’t need an item right away,

save the coupon and see if it goes

on sale.

►Look up and down for

savings. Store often stock the

priciest items at eye level.

You can save big by looking at

the upper and lower shelves,

too.

►Check for store brands. Most stores offer

their own brand of products that often cost

less than name brands.Source: USDA MyPlate

/Healthy Choices Newsletter – February/March 2019

Complaint Procedure The Cooperative Extension Service prohibits discrimination in its programs and employment on the basis of race, color, age, sex, religion, disability, or national origin.

Any employee who believes they have been discriminated against may seek resolution through a variety of paths. Discrimination may be reported to the District Director or supervisor. To file a complaint of discrimination, contact Tim West, UK College of Agriculture, 859-257-3879; Dr. Sonja Feist-Price or Terry Allen, 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 (866) 632-9992.

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