Volunteers Wanted. Ovarian Screening

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1 Cooperative Extension Service Pike County 148 Trivette Drive Pikeville, KY (606) (800) Fax: (606) extension.ca.uky.edu Volunteers Wanted I m considering starting a Champion Food Volunteer Program for Pike County. What s that? The mission of the Champion Food Volunteer is to inspire and nurture volunteers to share their food and nutrition knowledge, skills and competencies with Kentuckians, to impact their communities both socially and economically. Volunteers are committed to Ovarian Screening The next Ovarian Screening trip is on Thursday, March 30. We will leave the Extension Office promptly at 8:00 a.m. Appointments begin at 1:00 p.m. Those scheduled for this trip are: Linda O Bryan Barbara Abshire Margaret Stanley Sue Scott Janice Dean Obrien Peggy Tussey promoting healthful dietary and physical activity decisions to help combat chronic disease and obesity. The training isn t easy but it will be fun. If you are interested in taking on a larger role as a volunteer and playing a part in teaching others how to cook and prepare healthy meals, please contact Leslie by the end of February. Even if you aren t sure, we can talk about the program and see if it might be for you! Janet Runyon Rhonda Runyon Patricia May Betty Werntz Sharon Adkins I n s i de t hi s iss ue : Quilt Guild 2 AARP 2 Basket Makers 2 Council Meeting 3 Meatless Makes Cent$ 3 KEHA 3 Schedule of Events 3 Homebased Microprocessor Workshop America Save$ 5 S p ec i al d at es to r em em ber : February 17 - Wool Group April 13 - AARP Driver Safety Course May KEHA State Meeting 4

2 Pag e 2 Quilt Guild February is applique month for the Pike County Quilt Guild! Both hand and machine applique will be taught this month. If you ve never learned or need to refresh your skills, this is the perfect time. At the February 13 meeting, Carol Bailey will cover the technique of needleturn applique. It s great for all shapes and makes even the most difficult patterns look very finished. Carol will provide you will simple shapes to practice with. You need to bring: 10 square of fabric in a neutral color, small hand sewing needle, ordinary small-headed straight pins (not large quilter s straight pins), and small sharp scissors. AARP Basket Makers Sue Jennings has scheduled the next Basket Class for February 16. If you are a new weaver, please bring a $20.00 registration by the office to secure your kit. Her classes begin at 9:30 a.m. During the February 27 Quilt Guild meeting, Nan Tournier will cover techniques for machine applique. This technique is easy to master and can make large projects go very quickly. Nan asks that you bring: your machine (if you wish) or just watch the demonstration. If you wish to practice machine applique at the meeting bring a small plain piece of background fabric and several scraps on which to practice, as well as contrasting thread and scissors. The next AARP Driver Safety Course is scheduled for Thursday, April 13 from 10:00 a.m. 2:00 p.m. It is never too early to sign up as these courses tend to fill quickly. If you are over age 50 and have never taken the course, or if your certificate is due to expire, this is a good time to register. The cost is $15.00 for AARP members and $20.00 for nonmembers. You may register with our office at You can reach Sue at for more information. She is a great instructor and we are thankful for her continued work teaching classes. Sincerely, Leslie A. Workman County Extension Agent for Family and Consumer Sciences

3 L e a r n i n g, L e a d i n g, S e r v i n g P i k e C o u n t y E x t e n s i o n H o m e m a k e r C O N N E C T I O N Council Meeting The Pike County Homemaker Council Meeting and International Day will be held on Monday, February 20 at 10:00 a.m. We will be discussing service projects, reporting, the County Annual Meeting and the Quilt Show, among other things. All homemaker members are invited to attend. Our special speaker for International Day will be Yvonne Little of the Robinson Creek/ Virgie Homemaker Club. Meatless Makes Cent$ Included in this newsletter, you will find the next homemaker lesson, Meatless Makes Cent$. Please use that in your upcoming March club meeting if you want to do a presentation. You may choose to Yvonne visited Norway in 2016 and will share her adventure with us! Lunch will be provided by Leslie for this meeting. All homemaker club officers and chairmen should plan to attend. If you have items for the agenda, please call Cathy Harville at follow International Month in February and use the lesson provided here in March. KEHA We will be traveling to Owensboro to the Kentucky Extension Homemaker Association Annual Meeting May 1-4. Registration will be available soon when the KEHA newsletter comes out. I have already booked rooms. If you think you Schedule of Events February 13 - Quilt Guild February 14 - Valentine s Day February 16 - Basket Class February 17 - Wool Group February 18 - Homebased Microprocessor Workshop February 20 - President s Day February 20 - Quilt Guild & Homemaker Council Meeting/ International Day February 27 - Quilt Guild may be interested in attending, please let Leslie or Cathy Harville know as soon as possible. It promises to be a fun and rewarding experience! Sun Mon Tue Wed Thu Fri Sat February 2017

4 Homebased Microprocessor Workshop Pike County Extension Office Pikeville, KY Saturday, February 18, :30 a.m. 3:30 p.m. Cost: $50.00 This videotaped HBM workshop is required to become a Homebased Microprocessor in Kentucky. It is the first in a series of steps which includes recipe approval (at a cost of $5 per recipe), verification of an approved water source, and annual certification by the Kentucky Food Safety Branch (with a certification fee of $50 per year). To qualify, farmers must live and farm in Kentucky. The final product must contain a fruit, vegetable, nut or herb grown by the farmer. Products may be sold from the farm, registered farmers markets or certified roadside stands. Once certified, Homebased Microprocessors may sell products such as canned tomatoes and tomato products, pickled fruits and vegetables, salsa, barbecue sauce, pepper or herb jellies, pressure-canned vegetables, and low- or no-sugar jams and jellies. Homebased Processors in Kentucky may sell lower-risk products such as fruit jams, jellies, butters, and syrups; dried fruits, vegetables, nuts, and herbs; baked goods containing a fruit, vegetable, nut, or herb grown by the processor; cut fruits and vegetables; and prepackaged mixed greens. No fee is associated with becoming a Homebased Processor and the HBM workshop is not required. However, processors must register each year with the KY Food Safety Branch. To request an application, contact the Food Safety Branch at For more information, call Leslie at or to register for the workshop, visit

5 USE YOUR TAX REFUND FOR DEBT RELIEF Do you spend weeks eagerly anticipating your tax refund? When the money finally comes in, is it gone tomorrow? Many people view tax refunds as unplanned bonuses. They see the money as a gift from the government, to use for splurges or treats. A tax refund provides the opportunity to improve your financial situation. Use these tips to get the most value from your refund check. PAY DOWN YOUR DEBT. Use your refund for some much needed debt relief. Pay off your credit card balance. If you have an outstanding balance on more than one credit card, try to pay off the smaller, high-interest rate balances first. That will free up more funds to put toward larger balances. Alternatively, you can apply your refund toward other debts, like a car loan or a home equity loan. CONSIDER YOUR FINANCIAL GOALS. Trying to save for a house or car down payment? Hope to contribute to your child's college tuition? Consider applying your tax refund toward these goals. If you don't yet have a set of short-term and long-term financial goals, put one together. You'll be more conscientious about how you spend your refund or any other extra money that comes your way. SAVE FOR A RAINY DAY. Why not give yourself an even bigger return on your tax refund by putting the money into a savings account, CD or retirement fund? Your tax refund will continue to grow if you put it into savings or invest the money. It's always helpful to have a savings account to draw from when a major car repair bill, medical emergency or other unexpected expense comes along. That way, you don't have to borrow money and add to your debt-load. KEEP THINGS IN PERSPECTIVE. Working your way out of debt can seem like a daunting task. Perhaps you assume that a small tax refund check won't make enough of a dent in your debt. Think again. Every little bit helps. Paying down debt takes time, but steadily increasing your monthly payments does have an impact. Just stay focused on the end goal. It may take years to pay off your debt, but your ultimate reward will be well worth the effort. IF DEBT IS A CONTINUING PROBLEM. Certified credit counselors can help educate you on money management and teach you how to make the most of your hard-earned income. If you're having problems paying down debt, contact the local Consumer Credit Counseling Service at They can also enroll you in a debt management program. IF YOU'RE DOING OKAY. Even if your finances are in good shape, your refund check provides the opportunity to improve your life or the lives of others. Use the money to spruce up your home (replace the siding, stain the deck, etc.) or make it more energy-efficient (buy a new heater or replace drafty windows). You could improve your career opportunities by taking a class or training course. Use your refund to teach your older children how to handle money. Give them a portion of the refund and help them budget for school, clothing and entertainment expenses and savings. Finally, you may want to donate your tax refund to a worthy charitable organization. You'll help improve the lives of others, and your charitable gift may reduce next year's tax burden. Remember, you work hard for your money and you deserve to enjoy a healthy financial lifestyle. Put some thought into how you use your tax refund. Making smart financial decisions is not always easy, but it will definitely benefit you and your family over the long term. Content provided by Tennessee Saves and America Saves For more information visit

6 Media Relations Office Washington, D.C. Media Contact: Public Contact: Working Grandparents May Be Eligible for EITC IRS YouTube Video Claiming EITC or ACTC? Your Refund May Be Delayed: English Spanish ASL WASHINGTON The Internal Revenue Service wants working grandparents raising grandchildren to be aware of the Earned Income Tax Credit (EITC) and correctly claim it if they qualify. The EITC is a federal income tax credit for workers who don't earn a high income ($53,505 or less for 2016) and meet certain eligibility requirements. Because it s a refundable credit, those who qualify and claim the credit could pay less federal tax, pay no tax or even get a tax refund. The EITC could put an extra $2 or up to $6,269 into a taxpayer s pocket. Grandparents and other relatives care for millions of children, but are often not aware that they could claim the children under their care for the EITC. A grandparent who is working and has a grandchild who is a qualifying child living with him or her may qualify for the EITC, even if the grandparent is 65 years of age or older. Generally, to be a qualified child for EITC purposes, the grandchild must meet the dependency requirements. Special rules and restrictions apply if the child s parents or other family members also qualify for the EITC. Details including numerous helpful examples can be found in Publication 596, available on IRS.gov. There are also special rules, described in the publication, for individuals receiving disability benefits and members of the military. Working grandparents are encouraged to find out, not guess, if they qualify for this very important credit. To qualify for EITC, the taxpayer must have earned income either from a job or from self-employment and meet basic rules. Also, certain disability payments may qualify as earned income for EITC purposes. EITC eligibility also depends on family size. The IRS recommends using the EITC Assistant, on IRS.gov, to determine eligibility, estimate the amount of credit and more. Eligible taxpayers must file a tax return, even if they do not owe any tax or are not required to file. Qualified taxpayers should consider claiming the EITC by filing electronically: through a qualified tax professional; using free community tax help sites; or doing it themselves with IRS Free File. Many EITC filers will get their refunds later this year than in past years. That s because a new law requires the IRS to hold refunds claiming the EITC and the Additional Child Tax Credit (ACTC) until mid- February. The IRS cautions taxpayers that these refunds likely will not start arriving in bank accounts or on debit cards until the week of Feb. 27. Taxpayers claiming the EITC or ACTC should file as soon as they have all of the necessary documentation together to prepare an accurate return. In other words, file as they normally would. The IRS and partners nationwide will hold the annual EITC Awareness Day on Friday, Jan. 27, 2017 to alert millions of workers who may be missing out on this significant tax credit and other refundable credits. One easy way to support this outreach effort is by participating on the IRS Thunderclap to help promote #EITCAwarenessDay through social media. For more information on EITC and other refundable credits, visit the EITC page on IRS.gov. -30-

7 Meatless Makes Cent$ Meatless and plant-based meals and diets have been shown to be more sustainable, promote better health, and better for the environment. Meatless meals tend to have fewer calories, less fat, and are more cost effective. Money Savings According to the United States Department of Agriculture, in 2015, data reports claimed that meat prices were 132% higher than plant-based proteins. Below is a table comparing animal meat protein prices to plantedbased protein prices. How much protein do I need? Animal Protein Plant-Based Protein Product Price/1 lb Product Price/1 lb Lean Ground Beef $5.69 Tofu $1.81 What is a meatless meal? A meatless meal is a plant-based meal that contains no meat. To be a well-balanced meal, the meat needs to be replaced with a plant-based protein such as beans, nuts, nut butters, peas, and soy products. Meat can also be replaced with a non-meat animal product such as dairy or egg products. Meatless Benefits Eating meatless meals contributes to health and financial benefits. Having one to two meatless days a week will contribute the following benefits: Fewer calories Higher fiber content Complex carbohydrates Less cholesterol or cholesterol-free Higher fruit and vegetable intake Heart healthy Food sustainability Less environmentally impacted Cost effective Better Health Replacing meat with a plant protein will increase fiber content, complex carbohydrates, and increase fruit and vegetable intake. This is linked to better health such as heart health, lower cholesterol, reduced stroke risk, weight loss and management, and better diet. Pork $3.62 Beans, all, $1.30 dried Bologna $2.72 Peanut butter $2.50 Chicken breast, boneless $3.31 Lentils, dried $2.70 Eggs (meatless) $1.39 Almonds, $4.79 shelled **Prices based on the USDA database and US Department of Labor from October 2016 Americans tend to consume more protein than needed. Below is a table from ChooseMyPlate.gov displaying the recommended amount of protein needed based on age, gender, and less than 30 minutes of physical activity daily. What counts as an ounce? DAILY PROTEIN FOODS TABLE DAILY RECOMMENDATION* Children 2-3 years old 2 ounce equivalents 4-8 years old 4 ounce equivalents Girls 9-13 years old 5 ounce equivalents years old 5 ounce equivalents Boys 9-13 years old 5 ounce equivalents years old 6 ½ ounce equivalents Women years old 5 ½ ounce equivalents years old 5 ounce equivalents 51+ years old 5 ounce equivalents Men years old 6 ½ ounce equivalents years old 6 ounce equivalents 51+ years old 5 ½ ounce equivalents **Source:

8 A serving size of protein in a meal is considered 4 ounces. A serving size of meat is about the size of a deck of cards. Below is a table displaying meat and meatless ounce equivalences. Meat OUNCE-EQUIVALENT OF PROTEIN Poultry Eggs Nuts & Spreads Beans **Source: ChooseMyPlate.gov 1 Ounce of Protein Equivalence 1 ounce cooked lean beef 1 ounce lean pork 1 ounce cooked chicken, skinless 1 slice sandwich meat (turkey or chicken) 1 Egg 12 almonds 24 pistachios 7 walnut halves 1 Tablespoon of peanut or almond butter ¼ cup cooked beans or peas ¼ cup tofu 2 tablespoons hummus Making it Count Replacing a certain animal proteins with a plant-based protein can help you save calories in a meal. Replacing steak strips with black beans can help you save 92 calories per serving. Below is a table comparing the different proteins. CALORIE COMPARISON Protein Serving Size Calories Black Beans, boiled 1/2 cup 140 Top Sirloin Steak Strips 4 oz 232 Pinto Beans, boiled 1/2 cup 65 Chicken breast, grilled 4 oz 85 Navy Beans 1/2 cup 85 Ground beef, pan fried 4 oz 349 Tofu, firm 4 oz 99 Pork Chops, broiled 4 oz 71 **Source: United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28 Conclusion Meatless meals aren t only for vegetarians. Having one to two days a week meat-free will not only help you financially, but will help improve your health. Meats and animal proteins can easily be replaced with beans, legumes, nuts, nut butters, and soy products in any meal. Replacing animal protein with plant-based proteins will increase your dietary fiber, complex carbohydrates, decrease cholesterol intake, and decrease calorie intake. References: All about the Protein Foods Group. (2016, July 29). Retrieved from Choose My Plate: Monique Ryan, M. R. (2016, April 15). Going Meatless Once a Week. Retrieved from Academy of Nutrition and Dietetics: U.S. Bureau of Labor Statistics. (n.d.). Retrieved from Average Retail Food and Energy Prices: USDA Food Composition Databases. (2017, January 3). Retrieved from United States Department of Agriculture : NOTE: THIS IS A DRAFT

9 Meatless Recipes ONE-PAN BEANS AND CORNBREAD 1 (12 ounce) package frozen butter beans, thawed 1 (12 ounce) package frozen baby lima beans, thawed 1 (15 ounce) can no-salt-added kidney beans, rinsed and drained 1 (28 ounce) can baked beanswith onions 2 tablespoons brown sugar cup vinegar ¼ cup water 1 teaspoon prepared yellow mustard 1 (6 to 8½ ounce) envelope cornbread mix* * Nutrition facts were calculated usinga 7½ ounce envelope 1. Preheat oven to 325 degrees F. 2. In a greased 3-quart baking dish, mix first eight ingredients together. 3. Bake uncovered for 30 minutes. Remove from oven. Increase temperature to 400 degrees F. 4. Mix cornbread according to package directions. Spread on top of beans. 5. Bake for an additional 20 minutesor until cornbread is golden brown. Makes 8 servings Serving size: 1 cup beans and slice of bread Cost per recipe: $7.76Cost per serving: $0.97 Source: Rita May, Senior Extension Associate for Kentucky Nutrition Education Program, University of Kentucky Cooperative Extension Service Nutrition facts per serving: 400 calories; 4g total fat; 1g saturated fat; 0g trans fat; 15mg cholesterol; 720mg sodium; 73g carbohydrate; 15g fiber; 13g sugar; 18g protein; 2% Daily Value of vitamin A; 8% Daily Value of vitamin C; 15% Daily Value of calcium; 30% Daily Value of iron. Note: Canned or cooked, dried beans may be substituted for any beans above. Using prepared dry beans in place of canned will reduce sodium in this dish. VERY VEGGIE POZOLE (HOMINY STEW) 2 tablespoons vegetable oil 1 medium white onion, diced 4 cloves garlic, minced 2 stalks celery, diced ½ jalapeño, seeded and finely diced (optional) 4 cups low-sodium vegetable broth 4 whole peppercorns 1 bay leaf 3 medium carrots, diced 1 medium zucchini, diced 1 (29 ounce) can white or yellow hominy, drained and rinsed 1 (15 ounce) can low-sodium pinto beans, drained and rinsed 1 cup tomatillo salsa (may use regular salsa) 1 tablespoon salt-free southwest chipotle seasoning blend 2 teaspoons cumin Juice of 1 lime ½ cup cilantro, chopped Salt and pepper to taste Optional toppings: Finely shredded iceberg lettuce or cabbage, sliced radishes, diced onion, diced avocado, cojita cheese, tortilla chips, lime wedges and hot sauce. 1. In a large pot, heat oil over medium-high heat. Sauté onion, garlic, celery and jalapeño (if using) for 2 minutes. 2. Add vegetable broth, peppercorns, bay leaf and carrots. 3. Bring to a boil and cook uncovered for 10 minutes. Reduce heat to medium. Add zucchini, hominy, beans, salsa, seasoning blend and cumin. Simmer for 15 minutes. 4. Add lime juice and cilantro. Simmer for an additional 5 minutes. 5. Remove peppercorns and bay leaf. Add salt and pepper to taste. Serve with toppings of choice. Makes 6 servings Serving size: 2 cups Cost per recipe: $9.18Cost per serving: $1.53 Source: Becky Freeman, Social Marketing Research Project Coordinator for Kentucky Nutrition Education Program, University of Kentucky Cooperative Extension Service Nutrition facts per serving: 230 calories; 6g total fat; 0.5g saturated fat; 0g trans fat; 0mg cholesterol; 570mg sodium; 37g carbohydrate; 8g fiber; 5g sugar; 6g protein; 110% Daily Value of vitamin A; 40% Daily Value of vitamin C; 10% Daily Value of calcium; 15% Daily Value of iron. Note: Cooked, dried beans can be used in place of canned. See back of calendar for instructions on cooking dried beans.

10 MEDITERRANEAN SALAD ERRANE Dressing ingredients: ¼ cup olive oil 3 tablespoons red wine vinegar ½ teaspoon Dijon mustard 2 teaspoons garlic, minced 1 teaspoon dried oregano salt and pepper to taste Salad ingredients: 1 large head romaine lettuce, chopped ½ medium red onion, diced 1 (15 ounce) can no-salt-added chickpeas, drained and rinsed 1 large green bell pepper, diced 1 pint grape tomatoes 1 medium cucumber, sliced 4 ounces reduced-fat feta cheese, crumbled ¼ cup whole black olives, pitted 1. In a Mason jar (or small bowl), combine dressing ingredients. Tightly screw on the lid and shake to combine. 2. In a large bowl, combine salad ingredients and toss with prepared dressing. Makes 6 servings Serving size: 1½ cups of salad with 1¹ 3 tablespoons of dressing Cost per recipe: $8.16Cost per serving: $1.36 Source: Jeannie Najor, Senior Extension Associate for Kentucky Nutrition Education Program, University of Kentucky Cooperative Extension Service Nutrition facts per serving: 250 calories; 13g total fat; 3g saturated fat; 0g trans fat; 5mg cholesterol; 340mg sodium; 23g carbohydrate; 7g fiber; 5g sugar; 10g protein; 200% Daily Value of vitamin A; 60% Daily Value of vitamin C; 15% Daily Value of calcium; 15% Daily Value of iron. Note: To lower the cost of this recipe, use Parmesan cheese in place of feta cheese. TEX MEX BEAN SLIDERS 2 (15 ounce) cans low sodium pinto beans 1½ cups plain bread crumbs 2¼ teaspoons ground cumin 2 cloves garlic, minced 2 eggs 2 tablespoons enchilada sauce ¼ cup light mayonnaise 1 cup crushed saltine crackers 2 tablespoons vegetable oil 14 slider rolls 4 slices American cheese, cut into fourths 1½ ounce lettuce 1. In a large bowl, combine pinto beans, bread crumbs, ground cumin, minced garlic and eggs. Mix until lightly combined. Use the bottom of a drinking glass to mash beans and stir mixture until a stiff paste is formed. Cover and refrigerate. 2. Stir enchilada sauce into mayonnaise. Cover and refrigerate. 3. Divide bean mixture into 14 equal portions. Form each portion into a patty, ¼ - ⅜ inch thick. 4. Coat a nonstick frying pan with a small amount of vegetable oil. Coat each patty with cracker crumbs, and cook over medium heat until brown. Turn, and cook until second side is brown and patty is set. Internal temperature should reach 165 degrees F. 5. On one half of each slider roll, place ¼ slice of cheese. Top with one bean slider, lettuce and enchilada mayonnaise sauce. Options: Substitute spinach leaves for lettuce. Add a slice of tomato. Makes 7 servings Serving size: 2 sliders Source: Jackie Walters, Extension Specialist for Nutrition Education Programs, University of Kentucky Cooperative Extension Service Nutrition facts per serving: 650 calories; 22 g total fat; 6 g saturated fat; 0 g trans fat; 80 mg cholesterol; 1200 mg sodium; 88 g carbohydrate; 9 g fiber; 6 g sugar; 25 g protein TAILGATER CAVIAR 1 (15 ounce) can black beans, drained and rinsed 1 (15 ounce) can black-eyed peas, drained and rinsed 1 (15 ounce) can white corn, drained 1 (15 ounce) can yellow corn, drained 2 (10 ounce) cans mild diced tomatoes and green chilies, drained 1 (4¼ ounce) can of chopped black olives, drained 1½ cups of light Italian dressing Garlic powder, salt,and pepper to taste

11 1. Mix all ingredients and let sit in the refrigerator overnight. 2. Serve with tortilla chips. OPTIONS: Add onion, green peppers, cilantro, or jalapeno peppers. Garnish with chopped parsley. Omit black olives to save about $1.65. MAKES 20 SERVINGS Serving Size: ½ cup Cost Per Recipe: $8.98 Cost Per Serving: 45 cents SOURCE: Jeffrey Hines, Lexington, Kentucky NUTRITION FACTS PER SERVING: 110 calories; 3 g total fat; 0 g saturated fat; 0 g trans fat; 0 mg cholesterol;710 mg sodium; 18 g carbohydrate;2 g fiber; 3 g protein; 0% Daily Valueof vitamin A; 6% Daily Value of vitamin C; 2% Daily Value of calcium; 4%

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