Rowan County Homemaker Newsletter Cooperative Extension Service Rowan County 600 West Main Street Morehead, KY 40351 (606) 784-5457 Fax: (606) 784-2407 rcford@uky.edu rmarsh@uky.edu March/April 2016 Dear Homemaker: The crocus are blooming - a very good sign spring is just around the corner! Homemaker Leader Training March 22, 2016 The March Homemaker Leader Training is scheduled for Tuesday, March 22, 1:30 P.M. in the Fiscal Court Meeting Room. Titled of the lesson Making Healthy Beverage Choices ; taught by Whitney Morrow, FCS Agent in Carter County. Homemaker Leader Training April 19, 2016 The April Homemaker Leader Training is scheduled for Tuesday, April 19, 1:30 P.M. Title of the lesson is Tackling Your Laundry ; taught by Lora Bowling, Horticulture Agent in Boyd County. Meeting location TBA. Homemaker Annual Meeting The Homemaker Annual Meeting will be held Thursday, April 28 at the Clearfield Tabernacle Woodrow Hall Fellowship Center. Registration will begin at 5:00 P.M., dinner at 6:00 P.M. Two kinds of meat and drinks will be furnished. The meal will be potluck--- Sooooo bring your favorite dish. Theme - Sailing Away. Your perfect attendance and reading award names are due in the Extension Office by April 15. See page 4 of this newsletter for more Annual Meeting news.
March/April 2016 Page 2 March is National Nutrition Month Tips to good Health: Do More with Dairy! The Dairy Group takes in milk, yogurt, cheese and fortified soymilk. They give calcium, vitamin D, potassium and protein for good health. Be careful of sweetened dairy foods. Fruit-flavored yogurts, milks and frozen yogurts often have added sugar. Buy plain versions and add your own frozen or fruit. Choose reduced-fat or low-fat cheeses. Full fat versions are high in saturated fat. Be aware that regular cream cheese, cream and butter are not part of the dairy food group. They are high in saturated fat and have little or no calcium. Fat-free and low-fat (1%) milk are better for health. Lower-fat milk products offer the same nutrients as other milks without the saturated fat, which raises the risk of heart disease. Try these tips to help your family switch: Take it slow. Start with 2% milk for a month, then switch to 1%. Mix up the fun. Allow kids to pick what fruits they want to go in a smoothie and add low-fat milk. Remember, if your child is under the age of two, whole milk is advised. Source: USDA MyPlate- Healthy Choice Newsletter/February/March 2015 BASIC BUDGET BITES Don t throw your money away by throwing food away. Plan for leftovers and make foods that can be used in many dishes. Use the freezer. Freeze over-ripe bananas and other fruits for smoothies. Use up eggs to make small omelets in muffin tins that can be refrigerated and heated up the next day. Make salads for the family with leftover veggies and beans. Use leftover meats for sandwiches instead of buying deli meat. Source: USDA MyPlate- Healthy Choice Newsletter Use These Tips After Grocery Shopping: Store food right away in the refrigerator or freezer to keep it fresh and safe. If you buy a large amount of fresh food, such as meat, poultry, or fish, split it into meal-size packages, label the food, and freeze for later use. Use foods with the earliest use by dates first. Source: USDA Eat Right When Money s Tight- Healthy Choice Newsletter/February/March 2016 2
March/April 2016 Page 3 Let s Eat for the Health of It: Eat the Right Amount of Calories for You FOOD FACTS Whole Grains Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples. Grains are split into two subgroups, whole grains and refined grains. Whole grains are made of the entire grain kernel the bran, germ, and endosperm. People who eat whole grains as a part of a healthy diet have a reduced risk of some chronic diseases. Try these tips to make half your grains whole grains: Make simple switches. Substitute a whole-grain product. For example, eat 100% whole-wheat bread or bagels instead of white bread or bagels, or brown rice instead of white rice. Be a smart shopper. The color of a food is not a sign that it is a whole-grain food. Foods labeled as multi-grain stoneground, 100% wheat, cracked wheat, seven-grain, or bran are often not 100% whole-grain products, and may not have any whole grain. Whole grains can be healthy snacks. Popcorn, a whole grain, can be a healthy snack. Make it with little or no added salt or butter. Also, try 100% wholewheat or rye crackers. Source: USDA MY Plate Healthy Choice Newsletter Everyone has a personal calorie limit. Staying within yours can help you get to or keep a healthy weight. People who are successful at managing their weight have found ways to keep track of how much they eat in a day, even if they don t count every calorie. Enjoy your food, but eat less. Get your personal daily calorie limit at www.chosemyplate.gov and keep that number in mind when deciding what to eat. Think before you eat.is it worth the calories? Avoid oversized portions. Use a smaller plate, bowl and glass. Stop eating when you are satisfied, not full. Cook more often at home, where you are in control of what s in your food. When eating out, choose lower calorie menu options. Check posted calorie amounts. Choose dishes that include vegetables, fruits, and/or whole grains. Order a smaller portion or share when eating out. Write down what you eat to keep track of how much you eat. Source: USDA MYPlate Healthy Choice Newsletter February/March 2016 3
March/April 2016 Page 4 SMART TIPS: Store Food Safely Follow these simple tips to keep food safe when storing: ❶ Always refrigerate perishable food within 2 hours - 1 hour when the temperature is above 90º Fahrenheit. ❷ Cook or freeze poultry, fish, ground meats, and variety meats within 2 days. ❸ Cook beef, veal, lamb, or pork within 3 to 5 days. ❹To keep quality when freezing meat and poultry in its original package, wrap the package again with foil or plastic wrap that is designed for the freezer. Source: USDA Healthy Choice Newsletter/ February/March 2016 A Flip Flop C O N T E S T at the Annual Meeting Come join the fun! A Flip Flop contest will be one of the fun things going on at the meeting. Decorate a pair of flip flops any way you want and enter them in the contest. Prizes will be awarded. There may also be some other games. The Cooperative Extension Service prohibits discrimination in its programs and employment on the basis of race, color, age, sex, religion, disability, or national origin. 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., 14 th & Independence Ave. SW, Washington, DC 20250-9410 (202-720-5964). Sincerely, Progressive Town & Country Annual Meeting Club Duties Name tags & registration Food set up Raven C Ford County Extension Agent for 4-H Youth Development Morehead Day All Clubs All Clubs Door prize(s) Decorate tables & help decorate speaker & scholarship table Clean up Bob Marsh County Extension Agent for Agriculture & Natural Resources 4
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