Cooperative Extension Service Bourbon County 603 Millersburg Rd Paris, KY 40361 (859) 987-1895 Fax: (859) 987-3120 bourbon.ca.uky.edu

FAMILY & CONSUMER SCIENCES

Newsletter BOURBON COUNTY EXTENSION HOMEMAKERS

February 2020

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Leader Training Schedule for 2019-20

LESSON TIME DATE TAUGHT TO CLUB

Essential Oils 10:00 am February 26th March

Control the Clutter 10:00 am March 23rd April

Chronic Disease Management through Cooking 6:00 pm April 27th May

February 7 ……………………………...……….”.Wear Red Day”

February 11………………………..………..International Meal

February 17-19………..…………….…….Kay out for training

February 20………………….…..Farmer Heart Health Lunch

February 25 ……………..…………….March Lesson Training

February 24…………..…………………..…………Air Fryer Class

March 7...…CONCESSIONS AT FARM MACHINERY SALE

March 10………………….……………Swedish Weaving Class

March 11,12,13…….……..…….………………….Peter Rabbit

March 19…….…..Grandparents as Parents Conference

March 24………………………………….………National Ag Day

March 23 ………..…………….…………..April Lesson Training

March 26.………..……………Homemaker Council Meeting

April 21, 22, 23…………………….……..KEHA State Meeting

April 27…………………….…………May Lesson Training

April 30……………………….……………..Annual Meeting

Everyone is welcome to attend Leader Training. It is open to anyone. Please note lessons of special interest and mark them on your calendar!

February Heart Tips

Many people enjoy using essential oils as part of their wellness routines, but before you reach for a specific oil, take some time to learn about using essential oils safely and wisely. Learn about the essential oils being promoted on today’s market and their claimed benefits. Become informed of the pros and cons of the oils as well as precautions for usage.

Essential Oils February 26th at 10:00 am – Bourbon County Extension Office

Wear Red Friday, February 7st

The American Heart Association uses the day (and the red clothes) to emphasize what you need to know to be heart healthy (including numbers--blood pressure and more) and what you can do to improve your health (like exercise).

Get Active

Manage your weight

Eat more fiber

Cut down on saturated fat

Cut down on salt

Read food labels – look for hidden

ingredients

Get your 5 a day – eat 5 fruits or vegetables

every day

Stop smoking

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Registration Packet Available online or Bourbon Extension

SWEDISH WEAVING

MARCH 10, 2020

5:30 – 8:00 PM

Call to reserve your spot!

Fabric and needles will be provided.

February

17th

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February is dedicated to celebrating National Heart Month. Our heart is our key for living and affects every part of our body. Diet, exercise, and emotional well-being all play a part in maintaining a healthy heart. There are many steps you can take to protect your heart starting today.

Get enough physical activity. Physical activity can help lower blood pressure, cholesterol, and blood sugar levels. The recommended amount of physical activity for adults is at least 150 minutes to 300 minutes of moderate-intensity exercise a week OR 75 minutes to 150 minutes of vigorous-intensity exercise a week. Adults should also do muscle-strengthening exercises two or more days a week to have additional health benefits. Do not let these numbers overwhelm you. Start with simply going for a walk around your neighborhood or finding exercises to do in your home. Then slowly build up to the recommended amount of exercise.

Eat a healthy diet. Good nutrition can have a positive impact on your health. A balanced diet includes whole grains, fruits, vegetables, healthy fats, and lean meat. You can never go wrong with adding fruits and vegetables to your plate. Try to incorporate a fruit or vegetable at every meal. Sources of whole grains include couscous, quinoa, bulgur, and barley. If you want to make sure your food products contain whole grains, check the ingredient list and look for the word “whole” before the first ingredient. A simple way to include heathier fats in your diet is by switching from using solid fats (butter, stick margarine, shortening, lard) to oils (oil olive, vegetable oil). Fish such as salmon, tuna, trout, and mackerel are also a great source of healthy fat and lean protein.

Limit alcohol use. Avoid drinking too much alcohol. Alcohol can increase your risk for heart disease. The recommended amount of alcohol is up to one drink per day for women and up to two drinks a day for men.

Don’t smoke or use other forms of tobacco. Cigarette smoking greatly increases your risk for heart disease. Your doctor or health-care professional can suggest ways to quit smoking or ways to not start smoking.

Take care of yourself. If you have a condition such as high blood pressure or high cholesterol, be sure to work closely with your health-care providers. Share with them how you are feeling physically and emotionally. Take medications as prescribed. Attend appointments regularly and ask questions.

Source: Heather Norman-Burgdolf, Extension Specialist for Nutrition and Health; Claire Crosby, Human Nutrition student

NATIONAL HEART MONTH

Nutrition facts per serving: 160 calories; 3.5g total fat; 1g saturated fat; 0g trans fat; 35mg cholesterol; 500mg sodium; 16g carbohydrate; 4g fiber; 5g sugar; 0g added sugar; 18g protein; 0% Daily Value of vitamin D; 4% Daily Value of calcium; 10% Daily Value of iron; 10% Daily Value of potassium. Source: Jean Najor, NEP Program Coordinator, University of Kentucky Cooperative Extension

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Farm Machinery Action Concessions March 7, 2020

Bourbon County Fairgrounds Bourbon County Extension Homemakers are once again taking advantage of an opportunity to earn money

by operating the concessions at this event. 100% of money made in the concessions will go to the Bourbon

County Extension Homemakers. Will be selling breakfast and lunch items.

Brenda Mason will be calling to schedule volunteers for work schedule. If you are interested in working

she would be glad to hear from you. Contact her by text or voice call at 859-749-6577 .

Candy Bars will be replacing donations of cookies for this year.

VOLUNTEERS NEEDED

CCK Needs Volunteers!

CCK – Center for Courageous KIDS is in need of 2000

capes. Thanks to the efforts of donating capes, the

children who participate in this program will be able to

proudly wear a cape made by you as they participate in

the Super Hero Sprint!

The cape should:

Be approximately 27”x27”.

Be one solid color. Requesting blue, red, yellow

or green

Can be of any material.

Could a Velcro attachment at the top two ends

but not mandatory

Deadline for this project is March 1st to allow for

distribution to the schools.

CCK cannot be more grateful and thankful for the

support! If you have any questons at all, please

contact Ed Collins at edwardj@courageouskids.org

Volunteers are neededd to make these dolls to be

used at Children’s Hosptal in Lexington. The dolls

are used to help children understand medical

procedures that they will be experiencing. It is

more comforting to the children to see the

procedure on the doll first.

Patterns and instructions for making dolls and the

hospital gowns are available at the Bourbon County

Extension Office.

BUDDY

BUILDERS

NEEDED

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DEVELOP HEALTHY BEVERAGE HABITS EARLY

Our flavor preferences begin developing early in life, even before birth. We often think about food’s role in growth and development, but the drinks we expose children to from birth to age five have long-lasting effects on habits and health. It is important for parents and other caregivers to fill children’s glasses with healthy options. For the first time, the nation’s leading childhood health organizations have provided us with beverage recommendations for young children.

These recommendations say healthy beverages for a child are age dependent. Infants up to a year old can get most of their nutrition from breast milk or formula. Children between 1 and 2 years old should drink mostly water followed by whole milk. While experts recommend children eat fruit instead of drinking juice, a small amount of juice is okay. You should choose juices labeled 100% fruit juice with no added sugars and give children no more than 4 ounces a day. You can also water down the juice by half. Children older than 2 years should drink mostly water and low-fat milk with no more than 6 ounces of juice a day.

The recommendations suggest young children should avoid any drink containing caffeine or added sugar including flavored milk, sports drinks and fruit-flavored drinks. These drinks tend to provide children with little to no nutrition to support healthy growth or development, and the additional sugar can contribute to excessive weight and dental cavities.

Source: Courtney Luecking, assistant extension professor University of Kentucky

An important Bourbon County read – Passing for Black the Life and Careers of Mae Street Kidd Mae Street Kidd was a business woman, civic leader and entered the political world during a time when her gender and her inter-racial background made success difficult. Mae Street Kidd grew up in Millersburg, KY, lived in Shippsville and went to school there thru 8th grade. In 1960’s, during the Civil Rights Era, she was elected State Representative representing a Louisville district. She also a proposal to make Dr. Martin Luther King, Jr.’s birthday an official state holiday. The story of her youth in Millersburg and her trials growing up is an eye opening read. It is short and can be found at the Paris-Bourbon County Library.

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Kay Denniston FCS Agent

FCS Agent

AGENT’S CORNER

FROM THE PRESIDENT’S PEN

The jonquils are peaking their heads through the ground. Spring is not far away. The promise of sunshine

and colorful flowers will get us through! Please consider volunteering to participate in some of the activities

currently being offered by the Bourbon County Extension Homemakers. Giving back and paying forward

always make us feel better. Plus sewing “Buddy Builders” and cutting out Courageous Kids Super Hero Capes

are things that we can do on rainy days!

OMEGA 3 FATTY ACIDS Omega-3 fatty acids are polyunsaturated fats that are found naturally in foods and can be consumed as a dietary supplement. Three omega-3 fatty acids key to a healthy diet are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Foods with omega-3 fatty acids include fish like salmon, mackerel, tuna, herring, and sardines; nuts and seeds especially flaxseed, chia seeds, and walnuts; plant oils; and foods that have been fortified or had omega-3 fatty acids added to them.

The American diet is adequate in ALA but some people don’t get enough EPA and DHA. An overall deficiency in omega-3 is rare in the United States. Some research shows omega-3 fats are heart-healthy and even protect against some heart problems. People who eat fish regularly also show a lower risk of chronic disease. Omega-3 fatty acids may help prevent certain types of cancer and support eye health. Doctors recommend getting omega-3 fatty

acids in your diet through the foods you eat.

Include a variety of foods containing omega-3

fatty acids to ensure you get all three types.

Source: National Institutes of Health

Kacy Wiley

Senior SNAP-Ed Assistant

Welcome FEBRUARY! One more month closer to springtime in Kentucky. This is such an exciting month and Bourbon County Extension Homemakers have so many great things planned, I hope you have marked your calendar and plan to be a part of every event.

You are familiar with two events, Heart Health Month (wear Red day February 7) and Black History Month, and of course the birthday celebrations of two great US Presidents…but there’s more! International Meal, planning for our fundraising auction, learning about microprocessors, Swedish weaving class, how to use your new air fryer class and as always, looking for ways to volunteer (and be sure to keep track of your hours) in 4-H, CASA or other places of service! WHEW! Homemakers sure do have fun. This may be the year you want to become a quilter! Bourbon County is blessed with a host of expert quilters who would love for you to join them in their classes.

One very important 2020 event is our CENSUS! We need an accurate count of our county residents to assure we receive funding, grants and other government services. DO IT NOW! In January’s newsletter, page 6, are step by step instructions for doing so online.

Stay warm, enjoy the snow if it comes and celebrate each day of life as a special gift from God.

If I can help your club in anyway, please feel free to call me.

Bette Edwards, bette.edwards@hinkleholding.com

Bourbon County Extension Homemakers President 859.707.9260

SNAP-Ed Corner