Family and Consumer Sciences Campbell County UPCOMING EVENTS Flower Buds December 21, 2017 CCES 10:00 a.m. Diabetes Support Group 2018 meeting resumes in January, Campbell County Homemaker Council January 4, 2018 CCES 10:00 a.m. Homemaker Area Council Meeting January 18, 2018 CCES 1:30 p.m. Healthy Living: From the Inside Out January 25, 2018 Boone County Extension 10:00 a.m. Heroin Awareness & Education February 15, 2018 CCES 6:30 p.m. Mommy and Me-in the Garden and Kitchen 4th Thursday every month, February September 2018 ~ see flyer CCES 5:30 p.m. Holiday Shopping Holiday shopping can be both a rewarding and stressful experience. Every year, millions of Americans flock to retail and online stores to buy gifts for their family and friends. Unfortunately, poor planning and the pressure to buy the perfect gift often leave many families in debt in the months following the shopping season. If you are worried about overspending this year, the following tips will help you to develop a plan for buying gifts for everyone on your list without breaking the bank. Establish a budget. Before you even think about stepping foot in a store, prepare your holiday shop- 2017 Seasonal Cooperative Extension Service Campbell County 3500 Alexandria Pike Highland Heights, KY 41076 (859) 572-2600 Fax: (859) 572-2619 ping budget. Make a list of everyone you plan to buy for and then determine how much money you are able to spend. No matter how small the gift you intend to give, it is important to include it in your budget. Use cash. When doing your holiday shopping, use either cash or a debit card and avoid using your credit card whenever possible. Using cash or debit forces you to avoid spending money that you don t have. Do not open department store credit cards. When you are at the cash register this holiday season, the sales associate will most likely offer you an attractive discount on your purchase in exchange for opening a department store credit card. However, that discount will quickly disappear if you are not able to pay your credit card balance in full. Keep in mind that these credit cards often come with annual percentage rates of 20 percent or higher. Track your spending. Be sure that you keep track of your spending so that you know how much money you have already spent before making additional purchases. This is particularly important for shoppers who like to spread out their holiday shopping over the course of the year. Free gift wrap. During the holiday shopping season, many retailers offer free gift wrap. Taking advantage of these services will save you time and money on gift wrapping supplies at home. Do it yourself! If you are feeling creative, consider making do-it-yourself gifts for family and friends. Do-it-yourself gift wrap using supplies such as newspaper or paper grocery bags is also a great way to save money during the holiday season. Keep these tips in mind before your next holiday shopping outing. Remember that it is important to budget and prioritize your holiday spending. Take a moment to think about what is really important to you during the holiday season and enjoy your family and friends! References: http://www2.ca.uky.edu/moneywise/agents/downloads/moneywisenewsletters/volume7/v7-i10-moneywise-newsletter.pdf Source: Alex Elswick, Extension Associate for Family Resource Management; University of Kentucky, College of Agriculture, Food and Environment 1
To ensure that foodborne illness isn t a guest at your holiday table, follow these tips from USDA when buying and preparing your turkey. When buying a turkey, allow one pound per person. If you buy a fresh turkey, check the sell by or use by date to make sure that it really is fresh, and buy it only 1 or 2 days before you cook it. If you buy a frozen turkey, keep it frozen until you are ready to thaw it for cooking. The USDA recommends that you thaw a frozen turkey in the refrigerator. Leave the turkey in its original wrapping and place it in a pan to catch any juices that leak. Allow about one day to thaw for each four pounds of bird (for example, four days for a 16-pound turkey). After thawing, it s safe to store the turkey in the refrigerator for up to two more days. To thaw a frozen turkey more quickly, you can use the cold water method. Cover the bird in its original wrapping in cold tap water, changing the water every 30 minutes. Allow about 30 minutes per pound of turkey and cook the turkey immediately after thawing. You can also use a microwave oven to thaw your turkey. Be sure to follow the oven manufacturer s instructions. If you use this method, plan to cook the turkey immediately after thawing because some parts of the bird may become warm and begin to cook during microwaving. When the big day comes and it s time to prepare your feast, wash your hands but don t wash the turkey. Washing poultry can spread bacteria around the sink and kitchen and lead to the contamination of other foods. Likewise, keep the raw turkey separate from the other foods you will be serving, using separate cutting boards and utensils to avoid spreading bacteria. For optimum safety, cook stuffing in a casserole dish, separate from the Talking Turkey turkey. If you are planning to stuff the turkey, mix the stuffing ingredients and stuff the bird just before cooking. Whether inside the bird or out, stuffing should be cooked to a temperature of 165 degrees F as measured with a food thermometer. To roast the turkey, set the oven temperature to no lower than 325 degrees F. Place the turkey breastside up on a rack in a shallow roasting pan. The time that it takes to roast a turkey depends on the size of the bird, whether or not it is stuffed, the type of pan and the oven itself. Breasts may take from 1½ to 3¼ hours; unstuffed birds will take 2¾ to 5 hours; and stuffed birds 3 to 5¼ hours. The only way to be sure the turkey is safely cooked is to use a food thermometer, checking the temperature at three locations: the innermost part of the thigh, the innermost part of the wing and the thickest part of the breast. All parts of the turkey must reach 165 degrees F to ensure that harmful bacteria are killed. Once cooked, remove the bird from the oven and let it stand for 20 minutes before carving. After the feast, be sure to refrigerate leftovers within two hours. Store the meat and stuffing separately and use or freeze within three or four days. For more information on holiday food safety, contact the Campbell County Extension Office. Reference: Foodsafety.gov. Turkey. Retrieved June 26, 2015, from http:// www.foodsafety.gov/keep/types/ turkey/ Source: Debbie Clouthier, Extension Associate for Food Safety and Preservation, University of Kentucky; College of Agriculture, Food and Environment Recipe Cheesy Spinach and Rice 2 (10 ounce) packages frozen chopped spinach 2/3 cup chopped onion 4 cups cooked brown rice 2 cups low-fat shredded cheddar cheese 4 eggs, beaten 2/3 cup skim milk 3 tablespoons butter, melted 1 teaspoon salt 1 teaspoon Worcestershire sauce 1 teaspoon ground thyme 1. Preheat oven to 350 degrees F. Spray a 13-by-9-inch baking dish with cooking spray and set aside. 2. In a medium size saucepan, steam spinach and chopped onion in 1 inch of water until onion is clear, about 3 minutes. Drain in a colander, pressing out the liquid with the back of a spoon. 3. In a large bowl, combine spinach, rice, cheese, eggs, milk, butter, salt, Worcestershire and thyme. Pour into baking dish. 4. Bake for 40 minutes, or until the top is slightly browned. Prep time: 15 minutes Cook time: 40 minutes Makes 16 servings Serving size: 1/is of prepared recipe Cost per recipe: $7.67 Cost per serving: $0.48 Nutritional facts per serving: 130 calories; 5g fat; 2.5g saturated fat; 0g trans fat; 65mg cholesterol; 310mg sodium; 15g carbohydrate; 2g fiber; lg sugar; 8g protein; 25% Daily Value of vitamin A; 15% Daily Value of vitamin C; 15% Daily Value of calcium; 6% Daily Value of iron. Source: Sarah Brandl, Extension Specialist for Kentucky Nutrition Education Program, University of Kentucky Cooperative Extension Service 2
Cooking with Kids during the Holidays Around the holidays, people tend to spend more time in the kitchen whether it is making seasonal baked goods or preparing large meals to feed the family. With children out of school and families gathered together, it is an excellent opportunity to get children involved in the kitchen. Not only is it a learning experience for the child, it is also a bonding experience for the family. There are many benefits of getting kids involved in the kitchen. Immediately, kids develop confidence because they are contributing positively to the family and they are more likely to try a new food they helped prepare. Allowing kids to help in the kitchen develops their cooking skills which could carry into adulthood and may lead to healthier eating styles long term. Finally, kids are able to spend quality time with family members which we know is beneficial for their development. Below are suggested tasks and activities for getting kids involved in the kitchen. All children develop at different rates, so make sure responsibilities are appropriate for your child regardless of the age. 2-5 year olds: tasks that don t have to be precise; tearing up lettuce or herbs; washing produce in the sink; sprinkling ingredients; stirring; mashing; finding ingredients for a recipe; pressing on and off buttons 6-9 year olds: more advanced tasks; measuring dry ingredients; pouring ingredients into batter; using table knife to cut soft fruits and vegetables; grating ingredients; using pizza cutters or can openers; setting timers 10+ year olds: more advanced and independent activities; stirring ingredients at the stove; using sharper knives; working with electric kitchen appliances; learning basic cooking concepts like how to boil water and microwave foods; following recipes As the supervisor in the kitchen, it is important to be patient with children when they are learning a new skill. It may take some practice before it is done just right. Always supervise and do not leave children unattended, especially if a task could be dangerous like using kitchen utensils or hot surfaces. Finally, don t forget about food safety in the kitchen. It is important to show taking care of yourself (by washing hands and proper handling of utensils) as well as taking care of the kitchen (by cleaning up spills and messes) keeps everyone safe and makes the food taste better! Source: Heather L. Norman, Extension Specialist for Food and Nutrition; University of Kentucky, College of Food, Agriculture and Environment 3
HEALTH AND WELLNESS getting adequate amounts of sleep, committing to fewer gatherings or setting a budget for the holidays. Do not feel guilty about taking time to breathe during the holidays. You have to take care of yourself before you can take care of others. HAPPY AND HEALTHY HOLIDAYS It is common to pack on 5-1O pounds during the holiday season, but there are ways you can eat both healthy and well! The holidays are a great opportunity to enjoy time with family and friends, celebrate life, be grateful and reflect on what is important. They are also a time to appreciate the gift of health. Stay active Physical activity is just as important during the holidays as any other time of the year. You should be active at least four to five times a week for 30 minutes. Exercise will help you deal with added stress and give you energy for all you need to accomplish this holiday season. It will also help you manage your weight through the parties and gatherings. Make it a family affair and have quality bonding time. Walk around the neighborhood to look at holiday decorations, play a game of charades or dance to your favorite holiday music. It may be cold outside, but winter offers different fun like ice skating, sledding or snowball fights. All of which are great ways to get moving. Eat well With all the delicious foods available, eating too much may seem expected during the holidays. However, moderation is a great mantra for the holiday season. Have a mindful approach towards eating by controlling portions, slowing down to enjoy your meal and paying attention while you eat. Make it a priority to eat five or more fruits and vegetables a day. With balance and moderation, you can enjoy the holidays the healthy way. Manage stress Holidays do not have to be stressful. Be realistic, plan ahead and take time for yourself. Handling stress can be done by One of the easiest ways to prevent getting sick or spreading germs is keeping your hands clean. Prevent injuries Many common holiday activities can cause injuries that put a damper on the holiday cheer. Watch young ones and assist the elderly who are at increased risk of falls and other injuries during this time. For holiday safety, remember: stand on a step stool or ladder instead of furniture while putting up decorations; ask for help; sprinkle sand or salt on icy patches; never drink and drive; and be aware of extreme weather conditions. Most residential fires also occur in the winter; never leave fireplaces, stoves or candles unattended. Have a joyous holiday and hope that some of these tips will keep you safe and healthy well into the New Year! Source: Adult Health Bulletin, August 2017; University of Kentucky; College of Agriculture, Food and Environment 4
KEEPING STRESS OUT OF THE HOLIDAYS For many, the holiday season brings an increased sense of family responsibility and additional feelings of stress. It may seem like the holidays are more work than enjoyment with numerous family gatherings and long lists to be done. This is not uncommon. Handling holiday stress is hard. However, if you follow these healthy stress techniques you can minimize the stress that accompanies the holidays. You may even find yourself relaxed and enjoying the holiday season. Forget perfection The holidays do not have to be perfect or the same as last year. It is OK if you have a little clutter in the house or dinner on the table a few minutes late. Before you go shopping, know how much you can afford for gifts and food. Then stick to your budget. You cannot do it all. As families grow, traditions often change as well. Do not sweat it. Instead, focus your energy on enjoying the time spent with loved ones. Reach out If you feel overwhelmed, ask for help. Accepting help and support from those who care about you can help ease stress. You may just need to ask. Helping others and volunteering your time is always a good way to lift your spirits as well. Nothing shows the spirit of the holidays better than helping others. Set aside differences Try to accept family members and friends for who they are. Set aside past matters for a later time. Understand, others may say things or get upset if something goes wrong, but chances are they are feeling holiday stress too. Plan ahead Set aside specific days for shopping, baking, visiting friends and other holiday rituals. Plan your menus and then make your shopping list. That will help prevent lastminute scrambling to buy overlooked ingredients. Stick to a budget It is easy to be swept up in the holiday shopping madness. Before you go shopping, know how much you can afford for gifts and food. Then stick to your budget. Learn to say no Saying yes when you should say no can leave you feeling resentful and overwhelmed. Do not try to squeeze in more holiday than you can handle. Friends and family will understand if you cannot join in for every party or gathering. Take care of yourself Prioritize your needs and feelings. Maybe that means spending just 15 minutes alone without distractions to reduce stress and clear your mind. Physical activity can also help boost energy levels, leaving us feeling better and improving sleep. Do not dread the holidays. Instead, use these tips to prevent the stress. Learn to recognize your holiday triggers, such as financial pressures or family demands, so you can prepare for them and avoid a meltdown. With a little planning and some positive thinking, you can find peace and joy during the holidays. REFERENCES: htt ps:// w ww.mayoclinic.org/healthy-iifestyle / st ress-ma nagement/in-depth/st ress/ art-200475 44?pg= 1 http:// www.apa.o rg/helpcenter/parents-holiday.aspx Ronda Rex Kate Vaught Thompson Campbell County Extension Agents for Family and Consumer Sciences 5
Important Homemaker Dates December 5, 2017, 9:30 a.m. Claryville Plum Creek Christian Church South December 6, 2017, 10:00 a.m. Wannabees (please bring a $2 donation) December 11, 2017, 11:30 a.m. Crazy Quilters & Crafty Ladies meeting at O Charley s in Cold Spring December 12, 2017, 11:30 a.m. Valley meeting at Dominic s in Alexandria January 4, 2018, 10:00 a.m. Campbell County Homemaker Council January 18, 2018, 1:30 p.m. Homemaker Area Council Meeting in Campbell County Looking for volunteers to make homemade soup, chili and/or desserts for the area meeting on January 18, 2018. Please contact Betty Duvall at 859-441-3582 February 2 3, 2018, 4th Annual Homemaker Crop Everyone is welcome at events and council meetings! Congratulations! Congratulations to the Area Cultural Arts winners. The winners will be competing at the state level in May. Juanita Mitchell Novelty purse, Pieced tote bag, Quilts, Hand Applique (hand quilted) table topper Jennifer Duvall Basic Embroidery canvas /tree, Spring holiday decorations eggs, Miscellaneous picture with embroidery Kimberly Baker Felting, wet method purse, Photography, Color (mounted & framed) flower/beads, Recycled Art, Household wine bottle, Scrapbooking, Family Layout vacation, Scrapbooking, Miscellaneous Layout 4th grade, Scrapbooking, Collage Layout Mayan Ruins Kathy Vickers Quilts, Machine Pieced (hand quilted) Scrappy quilt 6
Thanks to all of you who attended the Holiday Treasures Program. We hope you enjoyed yourselves, and that you learned new holiday craft ideas! This year Campbell County submitted more items than any previous years! A special thanks to all the homemakers who submitted items, presented items, made food, and setup and cleaned up after the event! Thanks to you the program was a success! Holiday Treasures was a great success! 7
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Campbell County Diabetes Support Group Campbell County Extension Service 3500 Alexandria Pike, Highland Heights, KY Second Thursday of each month Diabetes education and management is an ongoing process. Come learn about: Diabetes education Diabetes management for self, loved one or friend Overall health and wellness Nutrition education Food demonstrations 10:00 a.m. - 12:00 p.m. (each month) A collaboration between the Northern Kentucky Health Department and the Campbell County Cooperative Extension Service. Registration for each session is required by calling the Campbell County Cooperative Extension Service at 859-572-2600 or online at https://campbell.ca.uky.edu/ 10
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Campbell County Extension Service 3500 Alexandria Pike, Highland Heights, Kentucky Family Time for preschooler (age 3-5) and caregiver! Older children are also welcome with prior notification. Flower Buds will meet for story time, tours of educational gardens, an engaging activity for the child and caregiver to make together, and a light snack. Space is limited to 12 children plus 1 caregiver per child. Register for each class by calling 859-572-2600 or online at https:// campbell.ca.uky.edu/ 2017-2018 Flower Buds Schedule: 10:00 a.m.-11:30 a.m Wednesday, October 25 Wednesday, November 29 *Thursday, December 21 Wednesday, January 31 Wednesday, February 28 Wednesday, March 28 Wednesday, April 25 Wednesday, May 30 CONTACT KATE THOMPSON OR TERRI TURNER with questions. 13
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