January 2020

Cooperative Extension Service Rowan County 600 West Main Street Morehead, KY 40351 (606) 784-5457 Fax: (606)784-2407 peggy.jones@uky.edu

Rowan County

Family & Consumer

Sciences Newsletter

1. Upcoming Meetings

2. Recipe Cards

3. Estate Planning

4. Recipe

5. Snack Smart Shopping at the Store

6. Kid’s Page

7.Breakfast, Laugh & Live articles

.

Inside this Newsletter

Upcoming Meetings/Events

January 2020

● January 7 Morehead Day Homemakers Meeting, 10:00 A.M. Clearfield

Tabernacle

●January 8 Homemaker Council Meeting - Fiscal Court Meeting Room - 10:00 A.M. – 12 noon

●January 14 Town-n-Country Homemakers Meeting - Rowan County Public Library – 1:00 P.M.

February 2020

●February 4 Leadership Day - Mason County - 10:00 A.M. - 2:00 P.M. Van will leave the Court House

at 8:45 A.M. (Must pre-register).

●February 4 Morehead Day Homemakers Meeting – 10:00 A.M. Clearfield Tabernacle

●February 11 FCS Council Meeting - Laughlin Health Building - 11:00 A.M.

●February 11 Town-n-Country Homemakers Meeting - Rowan County Public Library - 1:00 P.M.

●February 13 Chicken & Ranch & Mushroom Class, 11:00 A.M. – 1:00 P.M. Laughlin Health Building – 2nd floor classroom – Call 784-5457 to pre-register.

●February 14 Halloween Table Runner class - Laughlin Health Building - 9:00 A.M.-2:00 P.M.

(Lunch is on your own- may bring a snack if you would like).

● February 25th Snow Day for Leadership Day

●February 26th Homemakers need to make snack bags for KEHA Leadership Academy. We will discuss this at the

January council meeting

Attention Everyone! FREE Come check out our new recipe card rack and choose as many recipe cards as you like. Our latest addition of cards is a series called “Cook Wild Kentucky”, which includes: Dove, Venison, Frog Legs, Rabbit, Fish Filets and Catfish. The recipe rack is placed in two locations: One at the Extension Office entrance in the Courthouse and on the 2nd floor of the Laughlin Health Building. Following is one of the recipes from the series.

Kentucky Rabbit Stew

1 rabbit (3 pounds) cut into pieces 3/4 cup all-purpose flour, divided 3 tablespoons vegetable oil 5 stalks celery, chopped 2 medium onions, thinly sliced 1½ teaspoons salt-free zesty herb blend ½ teaspoon salt ¼ teaspoon black pepper Coat rabbit pieces in ½ cup flour. Heat oil in a large covered pan over medium heat. Brown rabbit pieces on all sides in oil. Add celery, onion, zesty herb blend, salt, pepper, rosemary, sage, bay leaf, water, and broth. Bring to a boil. Reduce heat to simmer. Cover and simmer for 2 hours. Lift rabbit pieces out of broth and remove bones, if desired. Return meat to pan. Add carrots potatoes, and mushrooms. Cook for an additional 30 minutes or until vegetables are tender. Combine remaining ¼ cup of flour with 1/3 cup cold water. Stir until well-blended with no lumps. Stir flour mixture into broth. Cook and stir until broth has thickened. Remove bay leaf before serving. Yield: 12 servings- Serving size: 1 1/2 cups Source: Adapted from “Kentucky Rabbit Stew” by Martha Yount, Regional Specialist for Nutrition Education Nutrition Facts: Calories 260; total fat 6g; saturated fat 1.5g; trans fat 0g; cholesterol 90mg, sodium 350mg; totatal carbohydrate 22g; dietary fiber 2g; total sugars 4g; includes 0g added sugars; protein 28g; vitamin D 0mcg; calcium 42 mg; iron 5 mg; potassium 869 mg

½ teaspoon rosemary ½ teaspoon ground sage 1 bay leaf 4 cups water 4 cups low-sodium chicken broth 2 cups diced carrots 4 medium potatoes, peeled and diced 1/3 cup cold water

Estate Planning

Estate Planning is not just for the wealthy or the aged. It involves arranging for the use and disposal of your resources and property after your death. It can be a valuable tool for you and your loved ones. The University of Kentucky Cooperative Extension Service has publications to help you begin:

►“Estate Planning: Getting Started” (FCS5-420)

►“Estate Planning Objectives” (FCS5-421)

►“Estate Planning: Your Personal Records and Information” (FCS5-422)

►“Estate Planning: Selecting Your Team” (FCS5-423)

►“Estate Planning: Financial Planners” (FCS5-424)

►“Estate Planning: Wills and Probate in Kentucky”(FCS5-425)

►“Estate Planning: Trusts” (FCS5-426)

►“Estate Planning: Federal and State Estate Taxes” (FCS5-427)

►“Estate Planning: A Glossary of Terms” (FCS5-428)

►“Estate Planning: After Death: How to Settle an Estate (FCS5-436)

►“Planning Your Digital Estate” (FCS5-465)

Work with an attorney to put your plans in writing. You also may want to work with an accountant or financial planner to develop your complete plan. When choosing a professional, make sure you find someone you are comfortable working with and check his or her credentials. Interview two or three people to find the best fit. Your attorney may help you decide which other important papers you need. You might consider a will, a trust, and/or a power of attorney. Once you have gathered this information, you must keep it secure. Consider purchasing a small, fire-poof safe. Organize the information in a binder and give instructions on where to find any documents not included. Make sure your estate team knows where to find these records when the time comes. Communication is critical throughout the estate planning process. Remember that your documents may need to be reviewed and revised as laws or personal circumstances change. Also periodically review your account beneficiary designations. Estate planning can save time, money, and stress for your grieving family members. Make an estate plan to ensure your wishes are carried out the way you want. Source: Kelly May, Senior Extension Associate, Family Finance and Resource Management

Jennifer Hunter, Ph.D., Assistant Director of Family and Consumer Sciences Extension, University of Kentucky Cooperative Extension Service,

MoneyWise Newsletter–November 2019

Did You Know?

One serving of fruits and vegetables is equal to: ● 1 cup of raw leafy vegetables (10 calories)

● ½ cup of cooked vegetables (20 calories)

● ¾ cup of fruit or vegetable juice (90 calories)

● 1 medium apple, banana, orange, or pear (90 calories)

● ¼ cup dried fruit (109 calories) Source: Cook Together, Eat Together

TRY THIS GREAT RECIPE! Southern Cornbread Salad

This layered salad is a meal in a bowl. The flavors and colors complement each other perfectly to make a dish that is beautiful and delicious. This healthier version of a cornbread salad and ranch dressing could make your family’s favorites list.

Ingredients: 1 package (8.5 ounce corn muffin mix) Dressing: 1 cup plain Greek or regular yogurt 2 teaspoons low-fat mayonnaise 2 teaspoons all-purpose seasoning 2 teaspoons dried dill weed 2 teaspoons ground black pepper 1½ teaspoon fresh garlic, minced or ½ teaspoon garlic powder ½ teaspoon salt Salad: 1 can (15 ounces) light kidney beans, drained and rinsed 3 cups frozen yellow sweet corn, thawed or 3 cans (15 ounces) no salt added whole kernel corn, drained and rinsed 1 small red onion, chopped 1 bell pepper, chopped 2 large tomatoes, chopped 3 slices bacon, crisp-cooked and crumbled 1½ cups shredded cheddar cheese (6 ounces) 1 bundle green onions, chopped

Directions: Bake cornbread according to package directions. Let stand until cool. Cut cornbread into 1-inch cubes. Mix yogurt, mayonnaise, all-purpose seasoning, dill weed, pepper, garlic and salt in a bowl. Set aside. In a large bowl layer cornbread, beans, corn, onion, bell peppers, tomatoes and bacon. Spread dressing mixture over salad. Cover with cheese. Top with chopped green onions. Makes 10 servings ● serving size 1½ cup

Nutrition Facts per serving: 240 calories, 9g total fat, 4g saturated fat, 30mg cholesterol, 620mg sodium, 28g carbohydrate, 5g dietary fiber, 8g sugar, 12g protein

HELPFUL

SUGGESTIONS!

►Kid friendly: Kids can mix

the cornbread ingredients. They are more likely to be interested in foods they help prepare.

►Less Mess: Line skillet or

cake pan with parchment paper or aluminum foil before you bake the cornbread.

►Love those leftovers: Use

leftover cornbread for this salad. Use any leftover ranch dressing for tossed salads and veggie dip.

►Nice Price: Make your own

salad dressings: This recipe for ranch dressing is cheaper than store-bought brands and is much healthier. Source: Cook Together Eat Together 2nd Edition University of Kentucky

Budget Tip: Don’t buy sodas, and

other drinks. Make water your

main beverage, and watch your

food costs and calories drop.

American families spend on

average $850.00 a year on soft

drinks. Tap water costs a penny a

gallon. Drink water first.

Source: Cook Together Eat Together, UK

GRAB AND GO SNACKS

Whether eaten on the go or at home, healthy snacks can be

easy and quick. You can use pantry staples to make

nourishing and delicious bites that ward off hunger between

meals. Making snacks at home also teaches kids to be

resourceful and creative. Source: Cook Together, Eat Together 2nd Edition UK

SHOP SMART AT GROCERY STORES

Buying healthy food on a tight budget can be a challenge, but the more you know, the

easier it is to buy nutritious foods without exceeding your budget. Here are some tips

to help you get healthier food at a better price.

Before you go

►To stay within your budget, plan meals and make a shopping list before you go to the

store.

Store layout

Learn the facts about store layout. Grocery stores are designed to encourage shoppers

to spend the most money. A few facts:

►Look low for lower prices. Stores put generic and less-expensive items below eye-

level, typically on the bottom shelf, because they make less money on them.

►Don’t assume that products in end-of-aisle displays are bargains. They are often put

there to get your attention and to move products fast.

►Look for Manager’s Specials. They are usually good deals and are often marked with

bright stickers or signs.

►Be savvy about the tricks of the trade. Child-oriented products – snacks and cereals

– are placed at children’s eye level. Grocers know that children often talk their parents

into buying things. Skip those aisles or be ready to set limits if you’re shopping with

your children. Source: Cook Together, Eat Together 2nd Edition UK

Handwashing Washing hands is the best way to stop germs from spreading this winter season.

1. Wet your hands with clean, running water (warm or cold.) Make sure the

2. water is not too hot for your hands. 3. Use soap, and lather up for about 20

seconds. Don’t know how to keep track of 20 seconds? Hum the “Happy Birthday” song from beginning to end twice.

4. Make sure you get in between your fingers, on the backs of hands, and under your nails where germs like to hang out. Don’t forget your wrists!

5. Rinse, and dry well with a clean towel. If you do not have water, don’t worry. You can still stop the spread of germs by using waterless hand sanitizers, soaps, or scrubs. It’s always a good idea to keep these sanitizers in your book bag, car, locker, purse, or sports bag for easy access. You can help keep your friends and family healthy by washing your hands often, especially in the key times when you are likely to get and spread germs. Before

󠄁Eating

󠄁Cooking

󠄁Touching your mouth,

eyes or nose

󠄁Touching a cut or scrape After

󠄁Going to the bathroom

󠄁Playing with pets or other animals

Tou

󠄁Touching pet food or treats

RESOURCES: Youth Health Bulletin – December 2019

• https://www.stanfordchildrens.org/en/to

pic/ default?id=teaching-kids-to-wash-

their-hands-1-972

• https://www.cdc.gov/handwashing/when-how-handwashing.html

• https://kidshealth.org/en/kids/wash-hands.html

• https://kidshealth.org/en/teens/handwashing.html

󠄁Touching pet food or treats

󠄁Being on playground equipment

󠄁Being close to a person who is sick

󠄁Touching a dirty diaper

󠄁Touching garbage

Clean Hands Help Health Good handwashing is the first line of defense against the spread of germs. It helps protect you against everything from the common cold to more serious infections such as meningitis, bronchiolitis, and the flu.

Don’t forget the power of handwashing!!

Can you unscramble these words?

SAWH SNAHD:

OTPS SREMG:

EUS OSPA:

SUE SITANZREI:

later in the day. Kids also benefit from eating breakfast. Children who eat breakfast perform better in the classroom and on the playground. When you eat breakfast, you become a good role model for your kids. On days when there’s no time for a family dinner, consider getting up a few minutes earlier to have a quick breakfast together. Even if your family eats together in the car as you head out to start your day, you are still sharing family time. This time together can help kids feel more secure as they embark on their day. Source: Cook Together Eat Together UK 2nd Edition

☺LAUGH AND LIVE ☺ anuary 24 is National Global Laugh Day. Laughter is a great form of

medicine and stress relief, and that is no joke. Healthcare professionals are saying that a laugh a day may help keep the doctor away! A good laugh has both long-term and short-term benefits. Whether you are laughing with friends or at a TV show, laughing improves your health. Another benefit of laughter might be weight loss. Depending on your body weight, you can burn 10 to 40 calories by laughing out loud for 10 to 15 minutes a day. That’s about four pounds a year. Physical health benefits

☺ Boosts immunity

☺ Lowers stress hormones

☺ Decreases pain

☺ Relaxes your muscles

☺ Prevents heart disease

Mental health benefits

☺ Adds joy to life

☺ Eases anxiety and tension

☺ Relieves stress

☺ Improves mood

☺ Strengthens resilience Social health benefits

☺ Strengthens relationships

☺ Enhances teamwork

☺ Helps defuse conflict

☺ Promotes group bonding Here are some ways to bring more laughter into your life:

●Smile. Smiling is the start of

a laugh. In addition, just like laughter, smiling is contagious. When you look at someone or see something even mildly pleasing, practice smiling. Instead of looking down at your phone, look up and smile at people you pass in the street, the person serving you a morning coffee,

or the co-workers you share an elevator with. Practice gratitude. Make a list of the things you are grateful for. The simple act of considering the positive aspects of your life will distance you from negative thoughts that block humor and laughter. This will also bring a smile to your face as you count your blessings. Share a laugh. Go to a comedy club or invite friends over to play a silly game. Make time to laugh. Find a funny movie, sitcom, or comedian on TV. Go ahead and give it a try. Turn the corners of your mouth up into a smile and then give a laugh, even if it feels a little forced. Source: Adult Health Bulletin, January 2020 REFERENCES: https://www.helpguide.org/articles/mental-health/laughter-is-the-best-medicine.htm https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456 https://www.cdc.gov/diabetes/prevention/pdf/postcurriculum_session12.pdf

J

B R E A K F A S T Did you know that people who eat a healthy

breakfast of lean protein and/or whole

grains are more likely to be at a healthy

weight than those who skip it?

A healthy breakfast revs up your

metabolism and keeps you from overeating

Rowan County Extension Office 600 West Main Street Morehead, KY 40351

RETURN SERVICE REQUESTED

Peggy Jones County Extension Agent for Family & Consumer Sciences

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CITY, KY PERMIT #113

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The College of Agriculture, Food and Environment is an Equal Opportunity Organization with respect to education and employment and authorization to provide research, education information and other services only to individuals and institutions that function without regard to economic or social status and will not discriminate on the bases of race, color, ethnic origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expression, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability. Inquiries regarding compliance with Title VI and Title VII of the Civil Rights Act of 1964, Title IX of the Educational Amendments, Section 504 of the Rehabilitation Act and other related matter should be directed to Equal Opportunity Office, College of Agriculture, Food and Environment, University of Kentucky, Room S-105, Agriculture Science Building, North Lexington, Kentucky 40546.

Snow Policy

If Rowan County Schools are cancelled due to the weather, all Family & Consumer Sciences meetings/programs will also be cancelled.