March Notes from President Elaine Stevens

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1 March 2019 Thursdays Mar. 1 Mar. 4 Mar. 5 Mar. 5 Mar. 6 Mar. 7 Adult Sewing, 9am to 3:30pm Vegetarian 101 learning lesson, 10am Knitting Club, 9:30am Area Cultural Arts, 9:30am Toolbox Series, Replacing Roses, speaker Marianne Halicks, 5pm Green Living A Healthier Home, a Healthier Planet, 3pm #Adulting, Trees & Shrubs for Spring, 5:30pm Mar. 8 Arts & Crafts, Paper Sack Wreath, $3, 9:30am Mar. 11 Mar. 14 Mar. 18 Mar. 19 Mar. 20 Mar. 25 Mar. 25 Mar. 25 Mar. 26 Mar. 27 Quilt Club, 9:30am Eat Right Event, 10am to 2pm Knitting Club, 9:30am Bags of Love, 9:30am Needlework Club, 10am Friends & Family Game/Trivia Night learning lesson, 10am Quilt Club, 9:30am Garden Club, Arborist, 9:30am Homemaker Advisory Council meeting, 9:30am Master Foods: Breads Class, 10am Notes from President Elaine Stevens It is my choice to care deeply about others. No kindness is too small to be important - the smile to the bank teller, the sincere "thank you" for all kindnesses received, the reassuring hand on the shoulder of a loved one or friend. There is compassion in selfless generosity, but there is also compassion in heartfelt empathy. - Jonathan Lockwood Huie This came up on my Facebook page and has stuck with me. Kindness and generosity are free to give, but so many go through life without sharing them. We all have bad days and it is amazing how one smile, one kind word or one act of kindness can make that bad day more tolerable. Remember this the next time you see someone with an armload of packages trying to open a door; an elderly person trying to pump gas; see someone who appears to be having a bad day. Open a door, give a smile, or offer a kind word. You never know how that might make someone s day easier to deal with.

2 Upcoming Events Green Living A Healthier Home, a Healthier Planet March 6 3pm Vegetarian 101 Lesson March 1 10am A seminar on global sustainability including reusable products, alternatives to common household products while saving money KEHA Quilt Square Showcase & Auction Every day we make choices about the foods we eat. Some people elect a plant-based eating pattern, ranging from foods with no animal connections (vegan) to those with mostly plant based food and minimal animal connections (flexitarian and vegetarian). This lesson explores vegetarian and vegan diets, providing a history outlining health benefits and reviewing possible nutrient challenges. Tips for eating vegetarian or vegan are outlined, as are strategies for moving toward a plant-based diet. We will continue for the seventh consecutive year at the KEHA State Meeting. If you would like to participate you should make a 12 finished quilt square. Please write your name & county on a small slip of paper and attach to the back side of the square. March 14 10am to 2pm Stop by and see Denise & Stephanie at the Extension office and get a free gift and healthy food sample. #Adulting Shrubs & Trees for Spring March 7 5:30pm Join host David Mikulcik as he tells what trees and shrubs will get your yard looking great this year. Friends & Family Game/Trivia Night Lesson March 25 10am Everyone loves spending time with family and friends, but planning a party can be a little stressful. Game Night is the perfect excuse for a laid back, fun evening with a few of your favorite people. Add some tasty snacks and drinks, and you ve got the perfect combination with food and fun competition! Learn the essentials of hosting a game night with minimal fuss that your friends and family will enjoy! Clubs & Mailbox members must now call the Extension office to register no later than 1 week ahead of class time to tell us how many lesson leaders will be attending. County Hubs for Lessons McCracken (270) Marshall (270) Graves (270) Hickman (270)

3 Get involved with Specialty Clubs Arts & Crafts 2 nd Friday 9:30am Paper Sack Wreath March 8 th Fee $3. Call to sign up Knitting Club 1 st & 3 rd Monday 9:30am Pat Heflin, Quilt Club 2 nd Monday 9:30am Elaine Stevens, Needlework Club 3 rd Wednesday 10am Bobbi Guill, Bags of Love 3 rd Tuesday 9:30am Sue Mitchell, Crochet Club 3 rd Thursday 1pm Jeanie Newton, Garden Club 4 th Monday 9:30am Mary Lou Hall, Beginning Quilting Class 4 th Monday 10am Elaine Stevens, Master Foods: Breads Class March 10am Learn about bread making. Includes some hands on class time. Quick Breads Cornbread Sourdough Scones Free Must register for this class Call to sign up Officer Elections Available positions that will be voted on at County Annual Day are: President Secretary Treasurer If you are interested in applying for one of these positions, please speak with Elaine Stevens to find out more SAVE THE DATE County Annual Day August 27 AREA ANNUAL DAY September 12 Hickman County

4 Cabbage Roll Stew Makes 8 servings Serving size: 1 1/2 cups Ingredients: Directions: 1 pound ground beef 1 onion, chopped 1 (14.5) ounce can carrots, drained 1 medium cabbage head, finely chopped or shredded 1 tablespoon garlic powder 2 cups low-sodium beef broth 1 (28 ounce) can tomato sauce 1 (15 ounce) can, no-sodium added, diced tomatoes 1 teaspoon oregano 1 teaspoon ground thyme 1 cup dry brown rice ½ teaspoon salt ½ teaspoon pepper Heat a large pot over medium heat. Add beef and cook until brown, breaking up large pieces of beef. Remove from pot and set aside. Discard the fat, saving two tablespoons in the pot. Add onion and carrots. Sauté for two minutes. Add cabbage and garlic powder. Cook 3-4 minutes. Add beef broth, tomato sauce, diced tomatoes, oregano and thyme. Stir to combine. Bring to a light boil. Add rice and the cooked beef. Cover pot and reduce heat to medium low. Simmer until rice is cooked, about 25 minutes, stirring occasionally. Stir in ½ to 1 cup of water if soup is too thick. Season with salt and pepper. Quilt Show We will be collecting quilts again this year to be displayed at the McCracken County Public Library during the April quilt show. If you have a quilt that you would like to display, please bring it to the office by March 3pm. Please attach your name and phone number to the back of each quilt so it can be returned to you. Nutrition facts per serving: 290 calories; 9g total fat; 3g saturated fat; 0g trans fat; 50mg cholesterol; 710mg sodium; 34g carbohydrate; 8g fiber; 10g sugar; 21g protein Source: Adapted from USDA What s Cooking? Kindness Quote Forget injuries; never forget kindness. ~ Confucius Events held at the address below unless stated otherwise. McCracken County Cooperative Extension 2025 New Holt Road Paducah, KY Phone: (270)

5 M A R C H McCracken County Extension Office 2025 New Holt Road Paducah, KY (270) Download this and past issues of the Adult, Youth, Parent and Family Caregiver Health Bulletins: content/health-bulletins KIDNEY HEALTH M arch is National Kidney Month. Your kidneys, each just the size of a computer mouse, are critical for maintaining good health. The kidneys remove wastes, toxins, and excess fluid by filtering all the blood in your body every 30 minutes. They also regulate blood pressure and keep blood minerals in balance that are essential to life. Most people do not know anything about their kidneys or how important those organs are to their health. More than one in seven U.S. adults are estimated to have chronic kidney disease (CKD). CKD is a condition in which the kidneys are damaged and cannot filter blood as well as healthy kidneys.

6 Physical activity helps control blood pressure and blood sugar levels. Prevent chronic kidney disease Because of this, excess fluid and waste from the blood remain in the body and that can cause other serious health problems, including heart attack or stroke. The good news is, if caught early, kidney disease can be slowed or even stopped. Talk to your doctor about being tested if you have any of these risk factors: Diabetes High blood pressure Family history of CKD Age 60+ Symptoms of chronic kidney disease Swelling of the face, hands, abdomen, ankles, or feet Blood in the urine or foamy urine Puffy eyes Difficult or painful urination Increased thirst Fatigue People with CKD might not feel ill or notice any symptoms. The only way to find out for sure if you have CKD is through specific blood and urine tests. Keep your blood pressure below 140/90 mm Hg Get active physical activity helps control blood pressure and blood sugar levels. If you smoke, quit. Smoking can worsen kidney disease and interfere with medication that lowers blood pressure. To help prevent CKD and lower the risk of kidney failure, control risk factors for CKD, get tested yearly, make lifestyle changes, take medicine as instructed, and see your health care provider regularly. RESOURCES: Written by: Natalie Jones Edited by: Alyssa Simms Designed by: Rusty Manseau Stock images: 123RF.com

7 FN-AP.041 Vegetarian 101: History, Health and Tips Every day we make choices about what we will eat. Some of us choose foods without much thought. Others make choices based on their health goals. For those electing a plant-based eating pattern, choices might range from foods with no animal connections (vegan) to those with mostly plant-based foods and minimal animal connections (flexitarian and vegetarian). This publication focuses on vegan (no animal products) and vegetarian (no animals harmed for the food) eating patterns. History Vegetarianism can be traced through history to the Greeks who ate plant-based diets. Many believed they would lead a longer life. The term vegetarian, however, was first used only a few hundred years ago. In the 1800s vegetarianism found new life in Great Britain and the United States with religious organizations leading the way. The first vegetarian society was formed in Ramsgate, England, in Three years later, William Metcalfe, Sylvester Graham, William Alcott and Russell Trall formed the American Vegetarian Society in New York City. Ellen White, founder of the Seventh-day Adventists, converted to a vegetarian diet in John Harvey Kellogg, another Seventh-day Adventist, was the chief physician at the Western Health Reform Institute of Battle Creek which he later renamed the Battle Creek Sanitarium. The sanitarium featured a menu of nuts, seeds, whole grains, fruits and legumes. Today, a number of religions, including Seventh-day Adventists, follow vegetarian or vegan diets. Upton Sinclair depicted unsanitary practices in the meat-packing industry in his novel The Jungle. This novel not only spurred the creation of the U.S. Food and Drug Administration and the Pure Food and Drug Act in 1906, but also prompted many readers to stop eating meat. In the 1960s and 70s, vegetarianism saw a revival with a focus on the environment, science, and morality. Today, vegetarians from all segments of the world's population

8 Definitions The term vegetarian can be difficult to define. As a general guide, vegetarians eat a plant-based diet that includes foods such as milk and eggs foods made by animals but that do not involve harming the animal. Vegetarians enjoy a plant-based diet that does not include the flesh of any animal. Vegetarians generally eat foods produced by animals including honey, milk and eggs. Vegans abstain from eating animalderived products including meats, dairy items, honey and eggs. Most also will not use any animal products including leather, wool and silk. Lacto-ovo vegetarians enjoy a plant-based diet that includes dairy products and eggs. Lacto vegetarians consume dairy products but no eggs. Ovo vegetarians enjoy eggs but no dairy products. There are other definitions associated with vegetarianism that include more and less restrictive eating patterns. These include pescatarian (those who eat fish and seafood), pollotarian (those who do not eat red meat) and flexitarian or semi-vegetarian (those who usually eat a plant-based diet but who also include lean meats, poultry and seafood on occasion). can be found following their dietary beliefs for many reasons. It is estimated that about 5 percent of those living in the United States consider themselves vegetarians while fewer than 3 percent are vegans. Reasons for a Vegetarian or Vegan Lifestyle We choose what to eat for many reasons, including taste, availability, what we grew up eating and how much money we have to spend on food. Ethics, personal health and environmental concerns are named most frequently as reasons for choosing a vegetarian or vegan lifestyle. Other reasons may include financial and religious. No matter the reason there are some benefits and challenges to following a vegetarian or vegan diet. The more restrictive the diet, the more challenges and potential nutritional concerns and individual will face. Health Benefits Usually, vegetarian diets are lower in fat, saturated fat and cholesterol. Colorful fruits and vegetables are nutritious. Dry beans are high in protein and fiber. Any diet can be unhealthy if poor food choices are made. Vegetarians might see the following health benefits: Lower death rates from coronary heart disease. Lower LDL (bad) cholesterol and higher levels of HDL (good) cholesterol. Lower average blood pressure. Lower incidence of type 2 diabetes. Lower death rates from colon cancer. Less constipation and diverticular disease. 2

9 Possible Nutrient Challenges All humans need carbohydrates, protein, fats, vitamins, minerals and water to survive and thrive. These nutrients come from the foods we eat. Some needed nutrients are more readily available in foods from animals. However, vegetarians, especially vegans who are aware of possible nutrient challenges, may find foods and ways to maintain their health with a diet featuring the right combination of foods. Vegetarians, and especially vegans, should be aware of their intake of several key nutrients, including vitamin B12, calcium, iron, protein, zinc and omega-3 fats. Vitamin B12 is needed for the formation of red blood cells, healthy brain function and a healthy nervous system. It comes mainly from animal-derived foods including eggs and dairy products. Those who do not eat eggs or dairy may obtain vitamin B12 from fortified cereals, nutritional yeast, soy milk and some soy products. and dried fruits. Protein may or may not be a concern for vegetarians. Generally, most Americans consume adequate protein. It is needed for cell repair, growth and overall health. Protein is found in eggs and dairy products. Other sources include dry beans, nuts and tofu. Vitamin D helps move calcium into the bones. It is commonly added to milk. Those who do not consume milk may look to nondairy beverages fortified with vitamin D. Vitamin D also may be made by the body with adequate exposure to sunlight. Zinc is a mineral important for insulin activity, growth, wound healing and our ability to taste. It is readily found in meats, especially red meats. Vegetarians may choose wheat germ, eggs, zinc-fortified cereals, beans, lentils, nuts, whole-grain cereals, dairy products and yeast for their source of zinc. Calcium is used in the body for muscle contraction and strong bones. Calcium is readily available in many dairy products and many milk substitutes. It also is found in leafy greens, including collards and kale. Other good food sources include calcium-fortified 100 percent fruit juices and tofu made with calcium sulfate. Iron carries oxygen in our blood and plays a role in resistance to infections. We easily absorb iron from animal sources. Vegetarians, specifically vegans and other strict vegetarians, may obtain iron from fortified cereals, beans, spinach, chard, blackstrap molasses, bulgur 3

10 Omega-3 fatty acids are essential nutrients that our bodies cannot make. They are required for heart and brain health. Vegetarians are especially challenged to get adequate amounts of omega-3 fats that are easily used by the body. Fatty fish provide DHA the type of omega-3 fatty acids most readily used by the body. Plants provide ALA omega-3s, a type that must be converted by the body to a more usable form. It is difficult for the body to convert ALA omega-3s. Good sources of ALA omega-3 fats are chia seeds, pumpkin seeds, flax seeds, soybeans and walnuts. Vegetarian supplements of omega-3 fats are available and may be a topic to discuss with your healthcare provider. Fake Meats Fake meats or meat substitutes are available in many grocery stores. Many are made to look like the meat or product they are substituting. Products include tofu dogs, tofu turkey, soy bacon, and vegetarian crumbles. Many meat substitutes are made with tofu, or textured vegetable or soy protein (TVP or TSP). Read the nutrition label to ensure the products provide the desired nutrition. Many products are high in sodium. Better choices are those that contain no more than 350 mg sodium per serving. Some meat substitutes are high in saturated fat. Saturated fat is known to contribute to heart disease. Look for products with no more than 10 % DV (daily value) of saturated fat per serving. Also, look to see whether the meat substitute has added vitamins and minerals, such as zinc and vitamin B12 the ones most often lacking in the vegetarian or vegan diet. Enjoyable food textures are a personal preference. Different brands of similar products of meat substitutes may have different flavors and textures. Be sure to follow the cooking instructions provided with the product. Undercooking may lead to foodborne illness while overcooking may result in something dry, tough, chewy and inedible. Eating Vegetarian and Vegan Away from Home Following an eating plan at home, where food purchasing and preparation readily are controlled, makes being a vegetarian or vegan easier. When away from home, there may be challenges. If dining at someone's home it is best to let your host know your dietary restrictions well ahead of time. Always offer to bring a dish to add to the meal to help relieve stress on the host or hostess. When dining at a restaurant, do research ahead of time. Don't be afraid to ask questions about preparation methods or techniques. Some restaurants will accommodate reasonable requests. 4

11 Moving Toward a Plant-Based Diet Those who wish to move toward a plantbased diet may be overwhelmed with the idea. In reality, it may not be that difficult. Determine your goals and why you want to adopt a vegetarian or vegan lifestyle. You might start with eating one vegetarian or vegan meal a week. Consider the foods you currently enjoy that have no meat or meat products in them. Hummus, macaroni and cheese, pesto sauce and other foods may already be in your eating plan and may be vegetarian or vegan. Simple changes may often be made to favorite recipes to make them vegetarian or vegan. Instead of choosing beef or chicken broth for your vegetable soup, choose vegetable broth or tomato juice. Select fatfree or vegetarian refried beans. Use seasoned black or pinto beans instead of chicken or beef. Spice up red beans and rice instead of choosing meatladen jambalaya. Add nuts and seeds to your favorite salad to add protein and crunch. Summary There are benefits and challenges for those choosing to follow a plant-based vegetarian diet. Awareness, research, experimentation and knowledge of your goals and reasons will help guide your food choices. Making small changes over time can help you move toward a more plant-based diet. Resources Avey, T. (28 January 2014). From Pythagorean to Pescatarian The Evolution of Vegetarianism. The History Kitchen retrieved February 19, 2015 at Gustafson, N. (April 2007). Vegetarian Nutrition, Ashland, OR: Nutrition Dimension. Hunt, JR. (September 2003). Bioavailability of iron, zinc, and other trace minerals from vegetarian diets. Am J Clin Nutr. Vol. 78 no S-639S. Retrieved February 19, 2015 from McBride, J. (March 1998). Vegetarians, Watch Your Zinc. Agriculture Research. Retrieved February 19, 2015 from Melina, V. & Davis, B. (2003). The New Becoming Vegetarian. Summertown, TN: Healthy Living Publications. Moore, M. (July/August 2013). Counseling a Conscious Choice. Food & Nutrition The Vegetarian Resource Group at Vannice, GK. (2011). Omega-3 Handbook: A Ready Reference Guide for Health Professionals. Portland, OR: Omega-3 RD. 5

12 Vegetarian Diets: Build on the Basics (Revised May 2008). Arizona Cooperative Extension, AZ1231. Retrieved February 19, 2015 from Vegetarianism in a Nutshell (n.d.). The Vegetarian Resource Group. Retrieved February 19, 2015 from Veganism in a Nutshell (n.d.). The Vegetarian Resource Group. Retrieved February 19, 2015 from Vitamin B12 Information Sheet (n.d.). Vegetarian Society. Retrieved February 19, 2015 from Photos: 123RF.com University of Kentucky College of Agriculture, Food and Environment Family and Consumer Sciences Extension Diane M. Mason, M.S., R.D., L.D. Boone County Extension Agent for Family and Consumer Sciences Janet T. Mullins, Ph.D., R.D., L.D. Extension Specialist for Food and Nutrition April 2016 Copyright 2016 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin. 6

13 Black Bean, Corn and Quinoa Salad (vegan) Serves 8 DRESSING 3 tablespoons fresh lemon or lime juice 2 tablespoons olive oil 1 teaspoon minced garlic 1 teaspoon ground cumin seed Dash of Tabasco sauce SALAD 1/2 cup uncooked quinoa (rinsed well under water) 1 cup low sodium vegetable broth or water 1 (14.5 ounces) can vegetarian black beans, rinsed and drained 1 medium tomato, diced 1 cup corn kernels 2 tablespoons chopped fresh cilantro or parsley 2 scallions or green onions, sliced Salt and pepper to taste 1. Cook quinoa in broth or water for 12 to 15 minutes or until liquid is absorbed. Set aside to cool to room temperature. 2. While quinoa cooks, mix dressing ingredients in a small bowl or jar. 3. In a medium bowl combine drained and rinsed beans, tomato, corn, cilantro, scallions and cooled quinoa. 4. Add dressing and stir to blend; chill until ready to serve. Approximate nutrition per serving:147 calories; 6g protein; 20g carbohydrate; 5g fat; 4g fiber; 0mg cholesterol; 33mg calcium; 2mg iron; 177mg sodium Black Bean Vegetable Soup (vegan) Serves 8 Use an 8 quart pressure cooker for this recipe, or if cooking on the stove top in a pot, this will take about 60 to 90 minutes to cook. 2 cups (1 pound) dry black beans, picked over and rinsed 1 tablespoon canola oil 1 large onion, chopped 2 cloves garlic, minced 1 red bell pepper, cored, seeded and diced 1 teaspoon ground cumin seed 1 teaspoon paprika 1 teaspoon dried oregano 1 (14.5 ounces) can diced tomatoes 1 bay leaf 6 cups vegetable broth 3 carrots, peeled and diced 2 stalks celery, washed and diced 1 cup frozen corn kernels Black pepper to taste Sour cream for serving (optional) 1. Soak the beans, using either the overnight soak or the quick soak method. 2. Heat the oil in a pressure cooker pan over mediumhigh heat. Sauté the onion, garlic and bell pepper until the onion is soft. Add all other ingredients except the salt, pepper and sour cream. 3. Lock the lid onto the cooker. STOVE TOP PRESSURE COOKER: Bring the cooker to pressure over high heat. Lower the heat to stabilize the pressure. COOK 24 MINUTES. Remove from heat and allow to sit for 5 minutes. Then, release the pressure with a quick release method. ELECTRIC PRESSURE COOKER: Set timer for 24 minutes and press start. When the cooking time is complete, unplug the cooker. Allow it to sit for 5 minutes, then release the pressure using a quick release method. 4. Unlock and remove the cover. Taste the beans. If they are still hard, return to heat, bring to pressure, and cook for an additional 2 to 3 minutes. 5. Remove and discard the bay leaf. Season with black pepper. If desired, serve with a dollop of sour cream. Approximate nutrition per serving: 220 calories; 2g fat; 0g saturated fat; 0mg cholesterol; 854mg sodium; 42g carbohydrate; 13g dietary fiber; 11g protein; 916mg potassium; 4mg iron

14 Cheesy Polenta with Easy Vegetable Medley (vegetarian) Serves 2 to 3 Polenta 1 cup vegetable broth 3/4 cup water 6 Tablespoons coarsely ground corn grits (not instant) 1/4 teaspoon freshly ground pepper 1/3 cup shredded or finely diced parmesan or asiago cheese 1. Bring broth and water to a boil in a small saucepan. Slowly whisk in corn grits and pepper until smooth. Reduce heat to low, cover and cook, stirring occasionally, until very thick and no longer grainy, 15 to 20 minutes. Stir in shredded or finely diced cheese; remove pan from heat. 2. Divide cooked polenta evenly among serving dishes. Keep polenta warm if needed. Easy Vegetable Medley 1/4 cup chopped onion 1/4 cup chopped green pepper 3 cloves garlic, minced 3/4 cup cubed, unpeeled eggplant 1/2 cup diced, unpeeled zucchini 3/4 cup diced fresh tomatoes (peeled if desired) 1/4 cup chopped Cremini or button mushrooms 1/4 teaspoon salt 1/4 teaspoon dried Italian seasoning 1/8 teaspoon ground black pepper Dash of cayenne pepper Squashy Joes (vegetarian) Serves 6 to 8 ½ cup finely chopped onion 1 cup finely diced celery ¼ cup finely chopped bell pepper ¼ cup finely diced carrot ½ to ¾ cup catsup 1 teaspoon prepared mustard 1 cup cooked, mashed pumpkin or winter squash or canned pumpkin puree 12 ounces frozen meatless crumbles 1. In a large skillet, sauté onion, celery, bell pepper, and carrot over medium heat until tender. 2. Add catsup, mustard, mashed pumpkin or pumpkin puree, and meat crumbles; bring to a boil. Cover and simmer on low heat for 10 to 15 minutes or until heated through. 3. Suggest serving on whole wheat buns. Approximate nutrition per serving (without bun): 130 calories; 11g protein; 16g carbohydrate; 5g dietary fiber; 3g fat; <1g saturated fat; <1g trans fat; 0mg cholesterol; 42mg calcium; 3mg iron; 270mg potassium; 477mg sodium 1. Heavily coat skillet or large saucepan with cooking spray; place over medium-high heat until hot. Add onion, green pepper, garlic and eggplant; sauté until peppers are crisp tender about 4 minutes. 2. Stir in zucchini, tomato, mushrooms, salt, Italian seasoning, black pepper, and cayenne pepper. Cook 10 minutes stirring frequently. Divide hot medley over hot polenta before serving. Approximate nutrition per serving: 198 calories; 9g protein; 31g carbohydrate; 4g dietary fiber; 4g fat; 2.3g saturated fat; 0g trans fat; 12mg cholesterol; 171mg calcium; 1mg iron; 803mg sodium