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Dear Homemaker:

MAIL BOX

MEMBERS

Mailbox members – included with

this newsletter is a Homemaker

enrollment form. Please fill out

and return with your dues of $7.50 (this

includes the $1.00 donation to the

ovarian cancer fund) to the Extension

Office at 600 West Main Street

Morehead, KY 40351 by December 1,

2016.

F D FACTS FRUITS

Eating fruit provides health benefits.

People who eat more vegetables and

fruits as part of a total healthy diet are

likely to have a reduced risk of long-

term health issues. Fruits give nutrients

vital for health, such as potassium,

dietary fiber, vitamin C, and folate (folic

acid). Most fruits are low in fat, sodium,

and calories. None have cholesterol.

Any fruit or 100% juice counts as a part

of the Fruit Group. Fruits may be fresh,

canned, frozen, or dried, and may be

whole, cut-up, or pureed.

Try these tips to help

you eat more fruits:

Keep Visible reminders.

Keep a bowl of whole fruit on the

Cooperative Extension Service

Rowan County

600 West Main Street

Morehead, KY 40351

(606) 784-5457

Fax: (606) 784-2407

peggy.jones@uky.edu

September/October 2016

Remember fall is the time to

collect Homemaker membership

dues in your club for the 2016-2017

Homemaker year. Dues are $7.50

(this incudes the $1.00 to the ovarian

cancer fund) and are due along with

the enrollent forms by December 1 in

the Extension Office.

Homemaker Dues

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table, counter, or in the

refrigerator.

Think about types. Buy

fruits that are dried, frozen, and

canned (in water or 100% juice) as

well as fresh, so that you always

have some on hand.

Try fruit at dinner. Add

crushed pineapple to coleslaw, or

have orange sections, dried

cranberries, or grapes in a tossed

salad. Source: USDA MyPlate – Healthy Choice Newsletter

orried about cooking more

often at home? Here are

some common “stumbling

blocks” and ideas to help you beat these

barriers:

“I’m tired to being the only on

who cooks.” Make cooking a

family event. Get your children

involved with the prep work.

“I don’t have time to cook a

big meal every night; it is

easier just to order out.” Try

prepping dishes the night

before. Also try cooking a big

meal on Sunday and then eating

it as leftovers and freezing

extras.

“My family likes to eat out;

when I cook at home, they

complain.” Changing a family

pattern is hard at first. Start

by eating one more meal at home

each week than you normally do. Source: USDA MyPlate – Healthy Choice Newsletter

W Basic Budget Bites LOW-FAT OR FAT-FREE

MILK PRODUCTS

Buy low-fat or fat-free milk,

yogurt, and cheese in the

largest size that can be used

before spoiling. Larger

containers cost less per

serving than smaller sizes.

Ultra-pasteurized milk found

on store shelves has a longer

sell by date and won’t spoil as

fast. Source USDA EAT Right When Money’s Tight

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UP-COMING EVENTS

In September, I will be doing some classes on table manners to a

group of 7th grades and students at the Morehead Area Development

Center. Also I am planning some activities with the elderly at

Heritage Place. Have a wonderful September and enjoy some cooler temperatures!

Skills Day in Fleming County October 18 in Fleming County. Skills Day

classes & registration form is enclosed. Deadline October 4. Morehead Arts & Eats Festival – September 17, 2016, 11:00 A.M. –

4:00 P.M. on Main Street in Morehead Don’t forget to register for the Licking River Area Fall Homemakers

Meeting – Friday, October 28, 2016. See flyer on next page for

details.

I had the honor of joining six Rowan County Homemakers at the Leadership Training on Thursday, August 25 in Montgomery County . Front row left to right: Judy Jefferson, June Baber, Joanne O’Donnal; back row left to right: Peggy Jones – County Extension Agent for Family & Consumer Sciences, Gladys McDaniel and Betty Sharp. Not pictured Marlene Turner. We joined 103 other Homemakers from the Licking River Area to have leadership development training. The training included topics on ●The International Year of Pulses ●Fall Decorating using Natural Materials● and a class on Learning-Styles. Each class was presented with an awesome flare by one of our very own FCA Agents.

Homemaker Leader Training

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Cook More Often at Home

Over the last few decades, Americans have been eating out more

and cooking at home less often. When you cook at home, you

often can make better choices about what and how much you eat

and drink than you do when eating out. Cooking also can be fun

and a way for you to spend time with family and friends.

Get started cooking more often at home:

Step 1 If you don’t cook

often, start

slowly. Make it a

goal to cook once a

week and work up

to cooking more

often.

Step 2 A healthy meal

starts with more

vegetables and

fruits and smaller

portions of protein

and grains. And

don’t forget dairy

–make it the drink

with your meal or

add fat-free or

low-fat dairy

products to your

plate. You don’t

have to eat from

each food group at

each meal, but

thinking about the

food groups can

help you build a

healthy meal.

Step 3 Planning can help

you make better

food choices.

Keep healthy

staples on hand,

such as dried

fruit, whole wheat

pasta, “no-salt-

added” canned

vegetables, and

frozen seafood.

Step 4 To help watch how

much you eat,

start by putting a

small portion of

good on your plate,

and only eat

seconds if you are

still hungry. Source: USDA MyPlate – Healthy Choice Newsletter

Let’s Eat for the Health of It!

-Try to include these vegetables at each

meal and for a snack.

-Add spinach to an omelet.

-Serve two vegetables for dinner. This

could mean serving a salad and a cooked

vegetable.

-Use dark green leafy vegetables such as

spinach and leaf lettuce as the base of

your salad.

●Whole Grain. Use more whole-grain

products such as whole-wheat bread,

oatmeal, brown rice or cornmeal.

●Meat. Limit the amount of red meat and

processed foods such as bacon or hot dogs.

●Fats.Use healthy fats such as olive oil

and canola oil in salad dressings and in

cooking. Source: Ovarian Cancer

Understanding the Facts publication

Understanding the

Facts of Ovarian

Cancer

The foods you eat

are important for

your general heal9th

and well being. The

following foods may

help prevent cancer:

●Fruits. Try to eat

1½ cups of fruit every

day. For example,

have sliced banana

with your breakfast

cereal; have an apple

or ½ cup of fruit with

your lunch; eat some

blueberries as a

snack.

▪Vegtables. Eat 2½ to 3 cups

of vegetables daily. Include

dark green leafy veggies,

squash, sweet potatoes,

carrots, broccoli and

cauliflower in your vegetable

choices. Studies show that

these veggies may protect

from different types of

cancers.

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Try these Recipes!

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1 in 75 women will be diagnosed with ovarian cancer during their lifetime

September 2016 Adult Health Bulletin

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eptember 22, 2016, marks the 9th annual Falls Prevention Awareness Day. This year, the National Council on Aging has named the theme, “Ready, Steady, Balance: Prevent Falls in 2016.”

According to NCOA, there are six steps you can take to help an older loved one reduce their risk of falling:

1. Talk to your loved one. Find out if they have

concerns about falling or if they are at increased risk for falls based on their lifestyles/environment. Discuss the seriousness of falls, including how a fall is related to injury, dependence, long-term care placement and even death. If there is a concern, suggest talking to a healthcare professional.

2. Discuss current health conditions. Find out if your loved one is having any trouble seeing, hearing, taking medications or managing their own health or

independence in any way. Encourage reaching out to healthcare professionals, talking openly about medical concerns and embracing preventative measures and benefits offered through healthcare coverage or the community.

3. Talk about medications. Whether your loved one is experiencing trouble with medications or not –such as experiencing side effects or managing medication –it is important that they talk with a healthcare provider about the medications, especially if there is a new prescription, an over-the-counter medication or a change in dosage. Some medications, such as antidepressants and sleep aids, are associated with issure regarding balance and dizziness.

Falls are serious. One in three adults age 65+ fall each year. Falls are the leading cause of fatal and non-fatal injuries. They cause broken bones and head injuries and cause people to be dependent, feaful and depressed. Falls make it difficult for people to remain active, which then causes a fall cycle that is challenging to break. Source: Family Caregiver September 2016 Health Bulletin

Sincerely,

Peggy Jones County Extension Agent for Family & Consumer Sciences

S

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., 14th &

Independence Ave. SW, Washington, DC

20250-9410 (202-720-5964)

FALL PREVENTION