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

Announcements…

Homemaker Council Thursday, November 16

5:00 p.m.

Members-at-Large Your November lesson is

enclosed with this newsletter.

Membership Dues Deadline to pay $9 membership

dues is November 15th.

To file a complaint of discrimination, contact Tim West, UK College of

Agriculture, 859-257-3879; Terry Allen or Patty Bender, 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 (202-720-5964).

Osteoporosis Prevention Can Start at Any Age

Osteoporosis is a serious disease that affects 1 in every 2 women and 25 percent of men over the age of 50. Osteopo-rosis is not part of the normal aging process. In fact, there are many ways that you can protect your bones throughout

your life. It is never too late to start helping your bones.

Make sure you get enough calcium and vitamin D. When you eat foods that are rich in calcium and vitamin D, you

are improving your bone health. Calcium and vitamin D are important for having strong bones and can be found in a variety of foods. Some examples include low fat dairy

products, fish, many green leafy vegetables, red peppers, broccoli, strawberries, oranges and pineapples to just name a few. There are also foods that have calcium and vitamin D added such as cereals, snacks and breads.

Be physically active. Activities that keep you moving and use strength, flexibility and balance are all important. The more you are active, especially with everyday activities, the

less likely you are to fall and break a bone. Talk to your healthcare provider to see what activities would be best for you but most people can walk, lift basic weights and stretch

with no problems. Osteoporosis is not a normal part of aging. There is a lot that you can do to protect your bones, no matter what your

age! Reference: National Osteoporosis Foundation https://www.nof.org/ Source: Nicole Peritore, Extension Specialist for Family Health; University of Kentucky; College of Agriculture, Food and Environment

Homemaker Newsletter

November 2017

Top 5 Herbs & Spices Food. We all need it. We all eat it. However, eating the same tired recipes can get monotonous. There’s an entire world of flavors out there!! What are you waiting for? Keeping a stock of various herbs, spices, and sea-sonings will help you mix it up in the kitchen. You can spend an entire day prepping food, or you can keep some simple items in your pantry and refrigerator to make meals come alive. To help with the latter, I’ve listed the top five most useful items to keep on hand for quick and flavorful meals…By Lisa Andrews MEd, RD, LD Spice Tips & usage Jarred garlic This minced garlic, also called jarlic, is less pungent than the fresh stuff and you can add it to pasta, pizza sauce, soup, stir fry, salad dressings, marinades, and more. Find it in the international section or the produce section of most grocery stores. A half teaspoon of “jarlic” is equivalent to 1 clove of fresh garlic. Ginger paste Similar to jarred garlic, ginger paste has a less intense flavor than fresh, but some people prefer it that way! Ginger paste is great for seasoning vegetables like green beans, spinach, and broccoli or for adding to Thai, Indian, or other Asian dishes. It’s found in the produce section either in the refrigerated or regular section. Bear in mind that this paste must be refrigerated after opening. When you cook with it, you can use the same amount of ginger paste as fresh ginger in your recipe (i.e. 1:1). Cumin Cumin is a member of the parsley family and is native to regions from the eastern Mediterranean to South Asia. Cumin comes in a few varieties and can be added to Mexican cuisine (think tacos and chili) or as a part of Indian dishes and curries. Try dusting sweet potatoes with cumin and cinnamon before roasting. Lemon juice A bottle of lemon juice is not only more convenient, it’s less expensive than fresh lemons. Lemon juice is great as part of a marinade for fish, pork, or chicken. You can also blend it with olive oil and Dijon mustard for a quick salad dressing. Buy 100% juice and store it in your refrigerator for use all week. Salsa Salsa can be added to black beans for a quick soup or chili, or doused over salad instead of dressing. Cover chicken breast with your favorite salsa in a slow cooker in the morning and you’ve got a quick and tasty meal upon your return. There are so many varieties to choose from, from mild, medium, and hot to corn, black bean, peach, and mango. Which will you try first? Source: www.foodandhealth.com

Defensive Driving for Seniors

Wednesday, November 15 8:30 a.m.

at the Russell County Extension Office

By taking this class, you are eligible for a discount on your auto insurance.

Seating is limited so register early by calling 270-866-4477.

It’s time to fall back! Daylight Savings Time ends November 5.

Don’t forget to set your clock back before you

go to bed on Saturday, November 4th.

It’s also a good time to change the batteries in your smoke detector.

B & B Club

The Bernard Ridge and Beckham Ridge Homemakers became one club, which is now known as the B & B Homemakers. We are just plain people who love to fellowship and learn together. Through the homemakers we have the oppor-tunity to get acquainted with people in the community that we otherwise would not know. Being a member of homemak-ers is a good way to keep up with the activities and opportunities in our community. There are a lot of things to know and learn that goes on in Russell County and surrounding counties that are important and we keep one another informed. We, in the B & B Club are busy people. We have our regular monthly meetings where we strive to make the learn-ing opportunity as informative as we possible can and as interesting as we can. We have different lessons each month which are presented at our meetings by designated members of our club. In October we will be bringing Halloween treats to share with our fellow members. We have a birthday meeting where we celebrate all the birthdays at once. Yes, we bring each other valentine treats at our February meeting. We will be having a Christmas dinner, and we generally go on a couple of trips or have special gatherings. We help in our community from time to time as well. We take part in various health fair activities in donating our time and money. We make a yearly contribution to ovarian cancer research and donate to the 4-H camp. We donate to the scholarship fund in which all the Russell County Homemakers participate in. Our members spend many hours donat-ing throughout the community and homemakers help to keep us informed as to where our time and money is needed. We meet on the Third Monday of each month at Russell Springs First Baptist Church (fellowship hall) on Hwy. 80 in Russell Springs at 6 p.m. We look forward to seeing you there.

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Apple Nachos

1/4 cup peanut butter

1/4 cup non-fat Greek yogurt

2 tablespoons milk

1 tablespoon honey

2 red apples, cored and cut into 1/4 inch slices

2 green apples, cored and cut into 1/4 inch slices

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

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

3. Add toppings of choice if desired and serve immediately.

Optional toppings: coconut, dried cranberries, granola, peanut butter chips, peanuts, pecan pieces, rai-

sins

Note: Brush the surface of the apples with lemon juice to prevent browning.

Prep time: 10 minutes

Makes 6 servings Serving size: 1/6 of nachos

Cost per recipe: $5.19 Cost per serving: $0.87

Nutrition facts per serving: 160 calories; 6 g total fat; 1 g saturated fat; 0 g trans fat; 0 mg cholesterol; 5 mg sodi-

um; 27 g carbohydrate; 4 g fiber; 20 g sugar; 4 g protein; 2% Daily Value of vitamin A; 8% Daily Value of vitamin C;

4% Daily Value of calcium; 2% Daily Value of iron

*Nutrition facts do not include optional toppings.

Source: Renee Fox, Nutrition, Marketing and Media Specialist for Kentucky Nutrition Education Program, University of

Kentucky Cooperative Extension Service

Dates to Remember Roll Call: No roll call was given in KEHA booklet. Thought for the month: As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them. John F. Kennedy November 5 - Daylight Savings Time ends November 11 - Veterans Day November 15 - America Recycles Day November 23 - Thanksgiving November 23 & 24 - Office closed

Christy A. Martin CEA for 4-H Youth Development

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