Homemaker Newsletter March 2018

Transcription

1 Homemaker Newsletter March 2018 Tips to Jumpstart Healthy Eating Habits Deciding to kick bad eating habits to the curb can often seem overwhelming. Sometimes we just need to see it written simply to jumpstart a new routine. Try these tips to get back on track: Cooperative Extension Service Russell County 2688 S. Hwy. 127 Russell Springs, KY (270) Fax: (270) extension.ca.uky.edu Announcements Lesson Leader Training Thursday, March 15th 4:00 p.m. Ins & Outs of Downsizing Eat breakfast. Eating something in the morning not only helps you focus it also will help you make better food choices the rest of the day since you won t be as ravenous. Some ideas include plain Greek yogurt with a handful of berries, whole-grain toast with some avocado or even just a couple of hard boiled eggs and a handful of nuts. It doesn t have to be big but something is better than nothing! Drink less soda and more water. It will be a gradual process but starting to drink less soda and more water will help you feel fuller throughout the day and even sleep better at night. Start by replacing one soda a day with water and try to get down to as little soda as possible. Have control of your meals. Bringing your own lunch and cooking your own dinner saves money and puts you in control of what is in your food. Buy ingredients that are simple and easy to assemble. For example, bake chicken and roast vegetables in the beginning of the week then add to greens for a quick healthy lunch or put over rice for dinner. Being prepared sets you up for success. Homemaker Council Thursday, March 15th 5:00 p.m. Save the Date Lake Cumberland Area Homemakers Annual Meeting will be held on May 24th in McCreary County. Keep MyPlate in mind. Aim to fill half of your plate with fruits and vegetables. When you sit down for a meal, see how it matches up to MyPlate. Source: Jean Najor, Senior Extension Associate, University of Kentucky; College of Agriculture, Food and Environment To file a complaint of discrimination, contact Tim West, UK College of Agriculture, ; Terry Allen or Patty Bender, UK Office of Institutional Equity and Equal Opportunity, ; or the USDA, Director Office of Civil Rights, Room 326-W Whitten Bldg., 14 th & Independence Ave. SW, Washington, DC ( ).

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3 Country Rainbow The Country Rainbow Extension Homemakers meet on the 3rd Tuesday of each month at 6:30 P.M. Our club was organized in There are a couple of ladies who are charter members of our club. We have a great time with a devotional, very informative lesson, play games and wonderful fellowship. We had a painting class at our November meeting which was enjoyed by all our members and a few guests. We invited our families for our Christmas dinner where we played dirty Santa for Christmas ornaments. We always do something special for our June meeting. There are several good lessons this year for our meetings. If you would like to attend our meetings to check out what amazing fun homemakers can have, please contact Judy Rexroat at for more information. Our meetings are usually held at the Roy s Family Farm Building in the Gosser Ridge area. We are always looking for new members. The dues are only $9 per year. Please join us for a night of great fellowship.

4 Russell County Extension Homemakers Cultural Arts Contest 2018 Russell County Homemakers entered ten items in the county cultural arts contest. All ten received blue ribbons and will go to the area contest which will be held on March 6th in Cumberland County. Christy Martin received a blue ribbon in Crochet, yarn. Opie Brown received a blue ribbon in Embroidery, basic. Reda Herdtner received blue ribbons in Apparel, accessory and Knitting, hand. Sue Foley received blue ribbons in Drawing, pen and ink with oil roughing; Holiday Decoration, autumn; Art 3-dimensional, sculpture; Painting Decorative, wood; Painting Decorative, metal; and Beading, miscellaneous. Congratulations and good luck at the area contest!

5 March 2018 Sun Mon Tue Wed Thu Fri Sat Unless otherwise noted, all meetings are held at the Russell County Extension Office H Camp Applications accepted 4:30-5:30 pm RC Beekeepers - 6 pm B&B - 6 pm - RSFBC H Speech & Demonstrations Contest Country Rainbow - 6:30pm - call for location Women in Ag - 5 pm 6 4-H Sheep & Goat - 6 pm 13 4-H Cooking Club - 4:30 pm 20 4-H Speech & Demonstrations Contest 27 LCA HM Executive Council Meeting - 10 am Cooking Thru the Calendar - 4:30 pm 1 Guys & Gals Just Cooking - 4:30 pm 7 8 Sunset - 6 pm Lesson Leader Training - 4 pm HM Council - 5 pm H Horse Club - 6 pm LCA HM Council - 10 am Crafty Hands - 10 am

6 Chowder Made Easy 1 pound cod (or other white fish) fillet, frozen 2 tablespoons butter or cooking oil 1 medium onion, chopped 1/2 cup celery, chopped 2 cups raw potatoes, peeled & cubed 1/2 cup carrots, coarsely chopped 1 cup fresh or frozen corn (optional) 2 cups water 1 teaspoon salt 3/4 teaspoon pepper 1 cup milk 1. Melt butter or oil in a large saucepan. 2. Add onion, celery, potatoes, carrots, corn (if using), water, salt, and pepper. 3. Cover and simmer 10 to 15 minutes or until vegetables are tender. 4. Cut cod fillet into bite size pieces. 5. Add fish and cook an additional 10 minutes. 6. Add milk, stir and cook until heated through but do not allow the chowder to boil. Makes 4 servings Serving size: 1 cup Cost per recipe: $5.11 Cost per serving: $1.27 Nutrition facts per serving: 310 calories; 9g total fat; 4g saturated fat; 0g trans fat; 65mg cholesterol; 730mg sodium; 21g carbohydrate; 3g fiber; 8g sugar; 28g protein; 10% Daily Value of vitamin D; 15% Daily Value of calcium; 10% Daily Value of iron; 20% Daily Value of potassium Source: Adapted from Tammy Kelly, North Carolina Cooperative Extension This material was funded by the USDA s SNAP-Ed program through the Kentucky Cabinet for Health and Family Services. Roll Call: What is your favorite sign that the Spring Season has arrived in the month of March? Dates to Remember March 30 - Good Friday Thought/Quote of the Month: The stormy March has come at last, With wind, and cloud, and changing skies; I hear the rushing of the blast That through the snowy valley flies. William Cullen Bryant Christy A. Martin CEA for 4-H Youth Development March 11 - Daylight Savings Time begins March 17 - St. Patrick s Day March 20 - Spring begins