Marion County Volume III, Issue I November 21, 2016 ... 21. 2016 ConsumerNews… · Contact Us for...
Transcript of Marion County Volume III, Issue I November 21, 2016 ... 21. 2016 ConsumerNews… · Contact Us for...
Contact Us for Your Educational Needs
The Marion County Cooperative Extension Service is here to provide you with educational information you need for your home, your farm, your family, and your future.
We are located at 313 West 7th Street in Yellville. Our business hours are weekdays: 8:00 a.m. until 4:30 p.m. If you need to contact us at other times, please use the email addresses listed on Page 1.
The University of Arkansas System Division of Agriculture is an equal opportunity/equal access/affirmative action institution. If you require a reasonable accommodation to participate or need materials in another format, please contact us as soon as possible. Dial 711 for Arkansas Relay.
Sincerely,
Renee Myers
Renee Myers
County Extension Agent-Staff Chair
Happy Thanksgiving 2016
Volume III, Issue I
Marion County Consumer News
November 21, 2016
STOP THINK CONNECT
From homework and healthcare to banking, the Internet is an essential tool in U.S. homes. All these connected devices can ac-cess your personal infor-mation. Is your digital house in order? 97% of US households
have at least one inter-net-connected device. 58% are concerned about Web-related identity theft
63% say they bank online. 46% say they are still worried about financial info such as account or credit card numbers being stolen
Nearly 1 in 4 parents have never talk web safety with their kids.
Laptops are the most
connected devices at 75%, followed by PCs and smartphones. The top three in-home uses are social media, email and shopping. All can expose sensitive data.
Wireless routers, the gateway to the house-hold, are the targets for cyber attacks. Only 40% of users have ever changed the router’s default administrator password.
Here are some tips to help you get your digital house in order: Protect Your Identi-
ty—Password protect your hardware as well as your account. Use at least 8 characters and combine letters, num-bers and symbols.
Protect Your Financ-es—Choose an antivi-rus software that in-cludes automatic bank-ing and payment pro-tection for secure online transactions.
Protect Your Kids—Talk to kids regularly: for younger ones set access and screen-time limits, for older ones, discuss cyberbullying and appropriate behav-ior.
Protect Your Devic-
Stop Think Connect, continued
2
10 Slow Cooker Safety Tips
2
Dine In Day—
December 3
3
Healthy Holiday Recipes 4
Holiday Stress and Eating Less
5
Coming Events 5
Contact Us for Your Educational Needs
6
Inside this issue:
Marion County
Cooperative Extension
Service
Renee Myers
County Extension Agent-
Staff Chair
Brian See
County Extension Agent-
Agriculture
Lauren Milum
Administrative Specialist
313 West 7th Street
PO Box 386
Yellville, AR 72687
Phone: 870-449-6349
Fax: 870-449-4049
www.uaex.edu/marion
Fall finally arrived with
cooler temperatures and a
little moisture. Now, we can
sit by a cozy fire and sip a
cup of warm herbal tea to
help bring down the stress
level that usually rises this
time of year.
We stress about preparing
meals, buying gifts, clean-
ing the house for guests
and so many other things.
We stress so much that we
don’t get to enjoy the holi-
day events or the family
and friends that we are
stressing for.
How do you handle the
stress? Do you binge eat?
Do you binge shop? Do
you retreat to a quiet place
and meditate? Or do you
just let the stress build until
you explode?
Recognizing and develop-
ing coping strategies help
us handle the stressful situ-
ations. Be proactive. Make
a plan. Know your limits
and set some guidelines.
Read more on page 5.
Marion County Consumer News Page 2
es—Choose a multilayered secu-rity solution that includes firewall and anti-phishing to block at-tempts to access your infor-mation.
Protect Your Household—Haven’t changed your default ID and password? Do it now, and set your router’s security level at WPA2 or WPA—more secure than WEP.
As technology becomes more im-portant in our personal lives, so does securing it.
No matter how secure you are, soon-er or later, you may be hacked. What do you do then? First, be prepared ahead of time. Create regular backups of all your personal information. If your computer or mobile device is hacked, the only way you can recover all of your personal information may be from backups. If one of your online accounts has been hacked, immediately log in and change the password to a strong, unique password. If you no longer have access, contact the company.
Monitor your credit cards. If you see charges you do not recognize, call the credit card company right away. The Arkansas Attorney General has a website with more information: http://www.ag.arkansas.gov/programs/consumer-protection/
3. Prep meat and vegetables sepa-
rately. Don’t cross-contaminate.
If you prep your meat and vege-
tables ahead of time, store them
separately in your fridge.
4. DO NOT COOK FROZEN
MEAT or POULTRY! Defrost
to ensure meats cook all the way
through to the safe internal tem-
perature.
5. Temperature is important.
Make sure that your cooker
reaches a high enough tempera-
ture to kill bacteria. It is best to
start on the highest setting for
about the first hour and then
switch to the lower setting for the
rest of the cooking time.
6. Don’t overfill the pot. To be
sure your food cooks thoroughly,
It should not be more than two-
thirds full.
7. Cut up the meat. Large pieces
of meat may take too long to
cook thoroughly.
Slow cookers are a convenient way to
cook up a delicious dish with mini-
mal effort. Just throw the ingredients
in the pot, turn it on, head to work,
come home and dinner is ready to be
served. But wait. That is not all you
can do with a slow cooker. It is per-
fect for making overnight oatmeal,
game day dip or even winter stew.
Ahhh, a dream come true, but if you
neglect food safety rules, this dream
can quickly turn into a nightmare.
Keep your food safe to eat by follow-
ing these 10 tips:
1. Start clean. Make sure the cook-
er, utensils and work area are
clean. Remember to wash your
hands.
2. Keep perishable foods cold as
long as possible. Bacteria multi-
ply rapidly at room temperature.
To avoid this, keep your food
refrigerated until time to add to
the pot.
8. Don’t let the heat out. Only lift
the lid to stir or check for done-
ness.
9. Use a food thermometer. The
only sure way to know if the food
has reached bacteria killing temp
is with a food thermometer. This
web address will give you the
safe minimum cooking tempera-
ture for meat, poultry, seafood
and other cooked foods.
https://www.foodsafety.gov/
keep/charts/mintemp.html
10. Refrigerate within two hours
after cooking. Leftovers must be
stored correctly to be safe. They
also must be eaten in a timely
manner. Store leftovers safely in
shallow containers.
10 Slow Cooker Food Safe Tips
STOP THINK CONNECT
Volume III, Issue I Page 5
Do you look forward to the holidays,
but dread the decisions and details
that cause stress? Do the food and
beverage temptations everywhere
during the holidays increase your
stress and sabotage your healthy eat-
ing plan? Unfortunately, often when
the going gets tough, the tough start
eating.
Recognizing stressors and developing
coping strategies will help us handle
stressful situations. We can enjoy the
festivities and camaraderie of holiday
parties, events, and other social activ-
ities with co-workers, friends, and
families, yet stay on a healthy eating
plan.
Learn how to handle stress so you de-
stress without reaching for food.
Adopting behaviors that empower
and give you strength to resist temp-
tations is a huge step toward gaining
control over food.
Stress-related food behaviors can be
changed. Here are some tips and
techniques to help reduce stress and
avoid holiday overeating:
The American Dietetic Association
recommends you eat regular meals.
Skipping meals heightens stress. Eat
healthful snacks if low on time.
Get adequate rest.
Limit caffeine and alcohol.
Fit in regular physical activity.
Enjoy natural sunlight.
Keep a journal to become aware
of personal triggers.
Don’t deprive yourself. Include
small amounts of favorite foods
and eat slowly to savor the flavor
to avoid binge eating.
Be good to yourself with motiva-
tional sayings and positive affir-
mations.
Stay connected with friends and
family who encourage healthy
habits.
Set ground rules about eating
such as no second helpings, no
food after 9:00p.m., etc.
It may be humorous when an actor
turns to food for comfort in a sitcom,
but it’s not so funny when we experi-
ence weight gain in real life increas-
ing our stress level. Becoming aware
of our stressors and changing our re-
sponses to them will lead us down
the path of self-control and weighing
less making our holidays happier and
healthier.
Holiday Stress and Eating Less
Spring 4-H Volunteer Leader Forum
February 24-25
Marion County 4-H O’Rama:
May 30
4-H Conservation Day:
June 9 at Fred Berry
Conservation Education Center
Marion County Fair:
September 8-12
If you are interested in any of these up
coming activities and need more
information, please contact the
County Extension Office.
Coming Events
Mark your calendars for these coming
events:
Dine In Day:
December 3
Child Care Provider Training:
January 23 & 30
February 6 & 13
Pesticide Applicator Training:
February 7
Developing Markets for Small Farms:
February 23
The Marion County Extension office will be closed for these holidays: Thanksgiving and Day after—November 24 & 25 Christmas Holidays—December 23 through January 2 MLK Day—January 16 President’s Day—February 20
Page 3
Dine In Day – December 3
Soccer practice. Grocery run. Working late. We’ve all had that kind of family-on-the-run kind of day that makes sitting down to dinner together almost impossible.
However, on Saturday, Dec. 3, make an appointment with your family to all gather around the dining room table for “Dine In Day,” with the American Association of Family and Consumer Sciences and the Cooperative Extension Service.
There’s so much about dining together that’s good for all of us, researchers have found. A major reason for encouraging family meals is that children and adolescents who share family meals three or more times per week are more likely to be in a normal weight range and have healthier eating patterns than those who share fewer than three family meals together, but it is also an opportunity to strengthen family bonds.
The routine of family meals can generate feelings of closeness and comfort. Most research suggests that both parents and children value sharing a meal together. It offers time to talk and listen to each other. The simple act of regular mealtimes can provide your child with stability. And it's a great opportunity for parents to model healthy eating habits.
Take part in “Dining In Day” by planning a simple, healthy meal to cook with your family and eat at home on Dec. 3.
It doesn’t have to be fancy -- just a tasty meal prepared at home and eaten together. Take a selfie with your family cooking and post it to Facebook, Twitter, and/or Instagram using #healthyfamselfie and #FCSDay. Encourage your friends to do it too! Be sure to go online and commit to participating at www.aafcs.org/FCSday. When a family makes the commitment, a pin will be added to the “Dining In” map.
Here are 10 tips for making dining in easy and enjoyable:
Make family meals a priority and agree upon a schedule. Try to have regular family meals two to three times a week. If dinnertime doesn't work, have family breakfasts or snacks. Keep meals simple. Slow cookers save time in the evening. Double recipes and freeze food for a second meal. Set aside 30 minutes on the weekend for meal planning. Make family meals fun and include children in food preparation. Discuss neutral or positive topics at the table. Eliminate distractions such as TV and cell phones or other electronic devises. Eat slowly and enjoy your time as a family.
Almond Cranberry Muffins
Ingredients
3 cups flour ½ cup Splenda 2 teaspoons baking powder 1 teaspoon baking soda ¼ teaspoon salt 16 ounces reduced-fat sour cream 1/3 cup skim milk ¼ cup oil ½ teaspoon almond extract 2 eggs 1 cup dried cranberries ¼ cup slivered almonds
Directions
1. Preheat oven to 375°. Grease and flour muffin pans, or use paper liners. 2. Mix flour, Splenda, baking powder, baking soda, and salt. In a separate bowl mix sour
cream, milk, oil, extract, and eggs until blended. 3. Stir sour cream mixture into flour mixture until just moistened. Stir in cranberries and
almonds. 4. Bake for 30 minutes until tops slightly browned.
Nutrition Facts
Servings per Recipe: 18 servings, 1 serving = 1 muffin Amount Per Serving Calories 182 Calories from Fat 72 Total Fat 8 g Cholesterol 33 mg Sodium 167 mg Carbohydrate 24 g Dietary Fiber 1 g Protein 4 g Exchange 1 starch, 1 fruit, 1 fat Carbohydrate Units 1.5
Crunchy Broccoli Slaw
Ingredients
½ cup non-fat plain Greek yogurt ½ cup light mayonnaise 1 tablespoon fresh lemon juice ¼ teaspoon black pepper ¼ teaspoon salt 1 bag broccoli slaw (11 ounce) 2 green onions, sliced 1 red apple, cored and chopped 6 ounces dried cranberries 1/3 cup toasted walnuts, chopped
Directions
1. Mix together yogurt, mayonnaise, lemon juice, salt and pepper. 2. Chop broccoli slaw into slightly smaller lengths. 3. Mix broccoli slaw, cranberries, apple, and onions. Pour yogurt mixture over slaw mix and
mix well. 4. Sprinkle toasted walnuts over the top.
Nutrition Facts
Servings per Recipe: 12 – ½ cup servings Amount Per Serving Calories 121 Calories from Fat 50 Total Fat 5.5 g Cholesterol 3.5 mg Sodium 147 mg Carbohydrate 16 g Dietary Fiber 2 g Protein 1.5 g Exchange 1 starch, 1 fat Carbohydrate Units 1
Marion County Consumer News Page 2
es—Choose a multilayered secu-rity solution that includes firewall and anti-phishing to block at-tempts to access your infor-mation.
Protect Your Household—Haven’t changed your default ID and password? Do it now, and set your router’s security level at WPA2 or WPA—more secure than WEP.
As technology becomes more im-portant in our personal lives, so does securing it.
No matter how secure you are, soon-er or later, you may be hacked. What do you do then? First, be prepared ahead of time. Create regular backups of all your personal information. If your computer or mobile device is hacked, the only way you can recover all of your personal information may be from backups. If one of your online accounts has been hacked, immediately log in and change the password to a strong, unique password. If you no longer have access, contact the company.
Monitor your credit cards. If you see charges you do not recognize, call the credit card company right away. The Arkansas Attorney General has a website with more information: http://www.ag.arkansas.gov/programs/consumer-protection/
3. Prep meat and vegetables sepa-
rately. Don’t cross-contaminate.
If you prep your meat and vege-
tables ahead of time, store them
separately in your fridge.
4. DO NOT COOK FROZEN
MEAT or POULTRY! Defrost
to ensure meats cook all the way
through to the safe internal tem-
perature.
5. Temperature is important.
Make sure that your cooker
reaches a high enough tempera-
ture to kill bacteria. It is best to
start on the highest setting for
about the first hour and then
switch to the lower setting for the
rest of the cooking time.
6. Don’t overfill the pot. To be
sure your food cooks thoroughly,
It should not be more than two-
thirds full.
7. Cut up the meat. Large pieces
of meat may take too long to
cook thoroughly.
Slow cookers are a convenient way to
cook up a delicious dish with mini-
mal effort. Just throw the ingredients
in the pot, turn it on, head to work,
come home and dinner is ready to be
served. But wait. That is not all you
can do with a slow cooker. It is per-
fect for making overnight oatmeal,
game day dip or even winter stew.
Ahhh, a dream come true, but if you
neglect food safety rules, this dream
can quickly turn into a nightmare.
Keep your food safe to eat by follow-
ing these 10 tips:
1. Start clean. Make sure the cook-
er, utensils and work area are
clean. Remember to wash your
hands.
2. Keep perishable foods cold as
long as possible. Bacteria multi-
ply rapidly at room temperature.
To avoid this, keep your food
refrigerated until time to add to
the pot.
8. Don’t let the heat out. Only lift
the lid to stir or check for done-
ness.
9. Use a food thermometer. The
only sure way to know if the food
has reached bacteria killing temp
is with a food thermometer. This
web address will give you the
safe minimum cooking tempera-
ture for meat, poultry, seafood
and other cooked foods.
https://www.foodsafety.gov/
keep/charts/mintemp.html
10. Refrigerate within two hours
after cooking. Leftovers must be
stored correctly to be safe. They
also must be eaten in a timely
manner. Store leftovers safely in
shallow containers.
10 Slow Cooker Food Safe Tips
STOP THINK CONNECT
Volume III, Issue I Page 5
Do you look forward to the holidays,
but dread the decisions and details
that cause stress? Do the food and
beverage temptations everywhere
during the holidays increase your
stress and sabotage your healthy eat-
ing plan? Unfortunately, often when
the going gets tough, the tough start
eating.
Recognizing stressors and developing
coping strategies will help us handle
stressful situations. We can enjoy the
festivities and camaraderie of holiday
parties, events, and other social activ-
ities with co-workers, friends, and
families, yet stay on a healthy eating
plan.
Learn how to handle stress so you de-
stress without reaching for food.
Adopting behaviors that empower
and give you strength to resist temp-
tations is a huge step toward gaining
control over food.
Stress-related food behaviors can be
changed. Here are some tips and
techniques to help reduce stress and
avoid holiday overeating:
The American Dietetic Association
recommends you eat regular meals.
Skipping meals heightens stress. Eat
healthful snacks if low on time.
Get adequate rest.
Limit caffeine and alcohol.
Fit in regular physical activity.
Enjoy natural sunlight.
Keep a journal to become aware
of personal triggers.
Don’t deprive yourself. Include
small amounts of favorite foods
and eat slowly to savor the flavor
to avoid binge eating.
Be good to yourself with motiva-
tional sayings and positive affir-
mations.
Stay connected with friends and
family who encourage healthy
habits.
Set ground rules about eating
such as no second helpings, no
food after 9:00p.m., etc.
It may be humorous when an actor
turns to food for comfort in a sitcom,
but it’s not so funny when we experi-
ence weight gain in real life increas-
ing our stress level. Becoming aware
of our stressors and changing our re-
sponses to them will lead us down
the path of self-control and weighing
less making our holidays happier and
healthier.
Holiday Stress and Eating Less
Spring 4-H Volunteer Leader Forum
February 24-25
Marion County 4-H O’Rama:
May 30
4-H Conservation Day:
June 9 at Fred Berry
Conservation Education Center
Marion County Fair:
September 8-12
If you are interested in any of these up
coming activities and need more
information, please contact the
County Extension Office.
Coming Events
Mark your calendars for these coming
events:
Dine In Day:
December 3
Child Care Provider Training:
January 23 & 30
February 6 & 13
Pesticide Applicator Training:
February 7
Developing Markets for Small Farms:
February 23
The Marion County Extension office will be closed for these holidays: Thanksgiving and Day after—November 24 & 25 Christmas Holidays—December 23 through January 2 MLK Day—January 16 President’s Day—February 20
Contact Us for Your Educational Needs
The Marion County Cooperative Extension Service is here to provide you with educational information you need for your home, your farm, your family, and your future.
We are located at 313 West 7th Street in Yellville. Our business hours are weekdays: 8:00 a.m. until 4:30 p.m. If you need to contact us at other times, please use the email addresses listed on Page 1.
The University of Arkansas System Division of Agriculture is an equal opportunity/equal access/affirmative action institution. If you require a reasonable accommodation to participate or need materials in another format, please contact us as soon as possible. Dial 711 for Arkansas Relay.
Sincerely,
Renee Myers
Renee Myers
County Extension Agent-Staff Chair
Happy Thanksgiving 2016
Volume III, Issue I
Marion County Consumer News
November 21, 2016
STOP THINK CONNECT
From homework and healthcare to banking, the Internet is an essential tool in U.S. homes. All these connected devices can ac-cess your personal infor-mation. Is your digital house in order? 97% of US households
have at least one inter-net-connected device. 58% are concerned about Web-related identity theft
63% say they bank online. 46% say they are still worried about financial info such as account or credit card numbers being stolen
Nearly 1 in 4 parents have never talk web safety with their kids.
Laptops are the most
connected devices at 75%, followed by PCs and smartphones. The top three in-home uses are social media, email and shopping. All can expose sensitive data.
Wireless routers, the gateway to the house-hold, are the targets for cyber attacks. Only 40% of users have ever changed the router’s default administrator password.
Here are some tips to help you get your digital house in order: Protect Your Identi-
ty—Password protect your hardware as well as your account. Use at least 8 characters and combine letters, num-bers and symbols.
Protect Your Financ-es—Choose an antivi-rus software that in-cludes automatic bank-ing and payment pro-tection for secure online transactions.
Protect Your Kids—Talk to kids regularly: for younger ones set access and screen-time limits, for older ones, discuss cyberbullying and appropriate behav-ior.
Protect Your Devic-
Stop Think Connect, continued
2
10 Slow Cooker Safety Tips
2
Dine In Day—
December 3
3
Healthy Holiday Recipes 4
Holiday Stress and Eating Less
5
Coming Events 5
Contact Us for Your Educational Needs
6
Inside this issue:
Marion County
Cooperative Extension
Service
Renee Myers
County Extension Agent-
Staff Chair
Brian See
County Extension Agent-
Agriculture
Lauren Milum
Administrative Specialist
313 West 7th Street
PO Box 386
Yellville, AR 72687
Phone: 870-449-6349
Fax: 870-449-4049
www.uaex.edu/marion
Fall finally arrived with
cooler temperatures and a
little moisture. Now, we can
sit by a cozy fire and sip a
cup of warm herbal tea to
help bring down the stress
level that usually rises this
time of year.
We stress about preparing
meals, buying gifts, clean-
ing the house for guests
and so many other things.
We stress so much that we
don’t get to enjoy the holi-
day events or the family
and friends that we are
stressing for.
How do you handle the
stress? Do you binge eat?
Do you binge shop? Do
you retreat to a quiet place
and meditate? Or do you
just let the stress build until
you explode?
Recognizing and develop-
ing coping strategies help
us handle the stressful situ-
ations. Be proactive. Make
a plan. Know your limits
and set some guidelines.
Read more on page 3.