Cooperative Extension Service Russell County 2688 S. Hwy. 127 Russell Springs, KY 42642 (270) 866-4477 Fax: (270) 866-8645 extension.ca.uky.edu

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Homemaker Newsletter

August 2020

August

Thought for the Month:

As a child many have memo-

ries of hot summer days spent

going on family fishing trips,

attending the local and state

fairs, harvesting crops, pre-

serving fruits and vegetables

from the garden, sharing sto-

ries under the shade tree, and

family picnics on the farm or

at the local park. The event at

which the family was together

didn’t matter. What was im-

portant was the time spent

together making memories.

Roll Call:

Name your favorite picnic lo-

cation or family childhood

memory.

2020 - 2021 Homemaker Lessons

September 2020 - Evaluating Health Insurance

October 2020 - Coupon Applications

November 2020 - Downsizing your Home

December 2020 - Modifying Recipes

January 2021 - Scams

February 2021 - SWOT Analysis

March 2021 - Victory Gardens

April 2021 - Planning your Digital Estate

May 2021 - Sensational Salads

Donations Needed

Ms. Christy is in need of 16 ounce or larger glass/ceramic microwave safe mugs for the 4-H cooking club. If you have any you would like to donate,

please let us know.

Mary Malone

Holly Massengill

Helpful Hydration Hints

With warmer temperatures coming our way, it’s especially important to stay hydrated. Our bodies really need water; it makes up about 60% of our body weight. Water helps the body regulate temperature, cushion joints, remove toxins, and keep organs running smoothly. Most adults need between 11 and 16 cups of water each day, depending on age, gender, and activity level. It can seem challenging to reach that goal, but these tips will keep you on track. Mix it up with mix-ins. Adding fruit or herbs to water is a great way to give your water a flavor boost. Citrus fruits, strawberries, mint, and basil are tasty options that will keep you from feeling bored. Bring variety to your beverages. Sparkling water, unsweetened tea, decaf coffee, and skim milk are healthy and hydrating drink choices. Steer clear of sodas, energy drinks, and other sugar-sweetened beverages — these add calories and are less hydrating. Eat your water. Fruits and vegetables are fantastic sources of water and also offer a satisfying crunch. Melons, berries, lettuce, cucumbers, and celery contain lots of water and will keep your body nourished and count toward your daily needs. Order water when eating out. Not only will this help you meet your water goals, but it will also save you money. Feeling bored?Reach for a healthy drink. When we’re bored or distracted, it can be easy to mindlessly munch on whatever’s close. Before grabbing a snack, try drinking a healthy beverage to satisfy your craving. Pack a water bottle. Keeping a water bottle on hand will help you keep track of your fluid intake and motivate you to drink more. Proper hydration is an essential part of a healthy lifestyle. Without enough water, we can start feeling dizzy, fatigued, and confused. Keep these hints in mind as you challenge yourself to drink (and eat!) plenty of water this month. Reference:https://www.cdc.gov/healthywater/drinking/nutrition/index.html Source: Heather Norman-Burgdolf, Extension Specialist for Nutrition and Health; Grace Anderson,

Human Nutrition Student

Invite a friend to join

your homemaker club!

Mindful Eating: A New Experience with Food

Mindful eating is the practice of enjoying food with understanding and self-compassion. It brings awareness

to food choice and the experience of eating without judgment or guilt and helps us be more conscious about

what we are eating and why. Mindful eating helps us reconnect with our inner signals about hunger and

fullness.

Mindful eating is more about how we eat rather than what we eat. It does not label foods as “good” or

“bad,” but instead focuses on physical hunger cues and how you engage in eating, paying close attention to

all of your senses. By doing so, your attention is on your food, not other distractions, increasing the likeli-

hood you are satisfied by the overall experience of eating.

The practice of mindful eating is something you can do at any time, and it helps create or maintain a healthy

relationship with food. Consider these tips for being a more mindful eater.

Notice your food.

Before you take a bite of a meal or snack, take a moment to examine your food. How much is there?

What ingredients are included? What does the food smell like? Imagine you are a food critic and are

describing your food to someone else.

Slow down.

So often we eat on the go or eat quickly to move on to the next task. Slow the pace of eating and

take time to enjoy your food. Pay attention to the texture and flavor of the food. Take a break be-

tween bites or try to chew more slowly. It can take 20 minutes or more for your stomach to signal

your brain that you are full. By slowing down, you’ll be more likely to recognize when you are physi-

cally full and allow for better digestion, which can help break the cycle of overeating or over-

restriction.

Limit distractions.

It can be easy to turn on the TV or scroll through social media on your phone while you eat, but this

prevents us from connecting with our food. The same can be said for eating lunch at your desk. If

your mind is preoccupied, this can interfere with the amount of food you eat without even realizing

it.

Consider your body.

Pay attention to how the food you’re eating makes you feel. Does the food give you energy? Does it

make you feel sluggish? Remember, all foods can be part of a balanced diet. Choose foods that are

pleasing to you but also nourishing for your body.

Research tells us mindful eating is also beneficial for overall health and wellness. Over time, improvements

can be seen in self-esteem, reduced stress levels, diabetes self-management, and weight management.

Mindful eating takes practice, but by focusing on how you are eating instead of just what or how much,

you’ll enjoy your food more.

Reference: Fung, T., Long, M., Hung, P., & Cheung, L. (2016). An Expanded Model for Mindful Eating for Health Promotion and Sus-

tainability: Issues and Challenges for Dietetics Practice. Journal of the Academy of Nutrition and Dietetics, 116(7), 1081-1086.

Source: Emily DeWitt, Extension Associate for FCS Extension

This material was funded by the USDA’s SNAP-Ed program through the Kentucky Cabinet for Health and Family Services.

Christy A. Martin CEA for 4-H Youth Development

Jonathan T. Oakes CEA for Agriculture & Natural Resources

Shrimp Burrito Bowl

1 pound mini shrimp, cooked and thawed 1 teaspoon chili powder 1 teaspoon garlic powder 1/4 teaspoon salt 1 tablespoon olive oil 1 (14.5 oz.) can yellow corn, drained 2 cups cooked brown rice OR 1 1/2 cups fresh corn kernels 1 avocado, chopped 1/2 small red onion, diced 1 (14.5 oz.) can low-sodium black beans, drained 1/2 cup Greek yogurt 1/2 cup salsa 1. In a medium bowl, combine shrimp, chili powder, garlic powder, and salt. 2. Heat olive oil in a medium sized skilled over medium heat and add coated shrimp. Cook until warmed

through and flesh is white, about 2-3 minutes. *If using fresh corn kernels, add with shrimp to heat. 3. Using shrimp, corn, rice, avocado, onion and black beans, assemble each serving in a separate bowl. 4. In a small bowl, mix together Greek yogurt and salsa. A small amount of water can be added for a thinner

consistency. Pour over prepared bowls. Makes 6 servings Serving size: 1 cup Cost per recipe: $9.70 Cost per serving: $1.62 Nutrition facts per serving: 380 calories; 18g total fat; 2.5g saturated fat; 0g trans fat; 65mg cholesterol; 830mg sodium; 44g carbohydrate; 9g fiber; 7g sugar; 0g added sugar; 15g protein; 0% Daily Value of vitamin D; 6% Daily Value of calcium; 10% Daily Value of iron; 8% Daily Value of potassium. Source: Brooke Jenkins, Extension Specialist, University of Kentucky Cooperative Extension Service Make it a Meal: Include these when serving this month’s recipe: Low-fat or skim milk Small bowl of blueberries Ingredient Spotlight: Avocado Avocadoes are rich in vitamins C, K and E and B vitamins. They are also full of fiber, potassium, magnesium, phosphorus and iron. Vitamin E is an antioxidant. It protects body tissues from damage. It also promotes blood flow into muscle tissue.