Birthdays January February

DATES TO REMEMBER: January: 18- Office Closed in Observance of Martin Luther King, Jr. Day

January Homemaker “Exercise is for Everyone” Lesson Want to reduce your risk of dementia in older age? Move as much as you can! An estimated 67% of older adults report sitting for more than eight hours per day, and only 28% to 34% of adults ages 65 to 74 are physically active, according to the United States Department of Health and Human Services. Exercise or movement doesn't have to be intense to be effective. There are many ways and opportunities in your daily life to add extra movement in. Join us to learn about how you can make active choices to improve our health. The video has been released and it can be viewed on the West KY FCS YouTube channel or on the Purchase Area Extension Homemakers Facebook Page. To be included in the door prize giveaway turn in your evaluation and door prize contact sheet before January 22nd. February Homemaker “Digging up Roots: How to Start your Genealogy Search” Lesson Genealogy is defined as the “account of the descent of a person, family, or group from an ancestor or from older forms.” If you are interested in genealogy, then you probably want to know who you are, where you came from, how your family came to settle in Kentucky, and those long-hidden family stories. So, what better place to start than with you! When beginning a genealogy “dig,” the best place to start is with a full accounting of everyone in your family. Join us as we discover how to uncover the stories of your ancestry.

5 Nancy Grasfeder 21 Dolores Quinton 10 Dale Batts 21 Vonciel Leyhue 11 Helen Bostick 26 Deborah Heisel 12 Edna Haney 15 Lynda Draus 17 Alicia Walker 22 Alta Perry 27 Jennifer Lusk

FCS Newsletter January/February 2021

SAVE THE DATE! How to Stay Involved in FCS Extension Virtually? Facebook Like the Fulton County Cooperative Extension Service Page Like the Purchase Area Extension Homemakers Page Join the Purchase Area Holidays at Home Group Like the Kentucky Extension Homemakers Association Page Like the University of Kentucky Family and Consumer Sciences Page Like the Kentukcy Nurition Edcuation Program-KYNEP Page YouTube Subscribe to the West Kentucky FCS Channel Subscribe to the UK FCS Extension Channel The new 2021 Food & Nutrition calendars have arrived at the Extension Office. Stop by and get one! They are going fast!

Anna McCoy Fulton County Cooperative Extension Agent

for Family and Consumer Sciences

2021 FOOD AND NUTRITION CALENDAR

RECIPE

This institution is an equal opportunity provider. This material was partially funded by USDA’s Supplemental Nutrition Assistance Program – SNAP.

Dressing• 1/3 cup low-fat mayonnaise• 1/4 cup ketchup• 1 tablespoon olive oil• 1/2 tablespoon apple cider vinegar• 1/4 teaspoon sugar• 1/4 teaspoon salt

1. In small bowl, stir together all ingredients. Set aside.

Salad• 2 heads of romaine lettuce• 1 pound extra lean ground beef• 1/2 teaspoon seasoning salt• 1/2 thinly sliced red onion• 2 ounces shredded cheddar cheese• 1 large sliced tomato

1. Chop romaine lettuce and set aside.2. Place ground beef and seasoning salt

in medium bowl. Mix and divide the ground beef into 15 mini burger patties.

3. Heat a medium-sized skillet over medium-high heat. Add the burgers (cooking them in batches if needed), and cook about 4 minutes on each side, or until well-browned.

4. To make the salad, place lettuce in 5 salad bowls and top with 3 mini burgers, red onion slices, cheese, and tomato slices. Drizzle with dressing.

Makes 5 servingsServing size: 1 cupCost per recipe: $10.98Cost per serving: $2.20

Nutrition facts per serving: 250 calories; 10g total fat; 3g saturated fat; 0g trans fat; 60mg cholesterol; 710mg sodium; 17g carbohydrate; 6g fiber; 8g sugar; 3g added sugar; 26g protein; 0% Daily Value of vitamin D; 10% Daily Value of calcium; 30% Daily Value of iron; 25% Daily Value of potassium.

Source: Katie Shoultz, Extension Specialist, University of Kentucky Cooperative Extension Service

THE BURGER BOWL

Nichole Huff, Ph.D., CFLE | Assistant Extension Professor Family Finance and Resource Management | nichole.huff@uky.edu

JANUARY 2021

THIS MONTH’S TOPIC:NEW YEAR, NEW MONEY: BREAKING HABITS THAT BREAK THE BANK

M NEYWI$EVALUING PEOPLE. VALUING MONEY.

Each new year, many people develop resolutions to change habits to help them feel healthier, learn a new skill, or save money. The new year can also be a good time to establish better financial habits such as plugging spending leaks. Spending leaks are small, seemingly innocent purchases that add up over time. These spending habits have the potential to drain our budgets if gone unchecked. Often we spend money without realizing how quickly “a little bit here” and “a little bit there” adds up. When we begin to identify our spending leaks, we can work to break habits that can break the bank.

SPOTTING SPENDING LEAKSSpending leaks can be parts of our normal routines. That makes them difficult to spot. Often we don’t realize how much money we spend on things like specialty coffees, takeout food, impulse buys, vending machine purchases, digital downloads, streaming services, or even hobbies. Other common spending leaks include cigarettes, alcohol, and junk food. When we add up these costs, it can be surprising to see how much money we could save by making different choices.

One example of spending leaks common to many families is unused streaming or cable services. When a family has more than one subscription, often one service goes largely unused. The cost per year can add up.

Subscription Avg. month-ly cost

Total annual cost

Streaming Service #1 $8.99 $107.88

Streaming Service #2 $5.99 $71.88

Streaming Service #3 $6.99 $83.88

Cable Service $65.00 $780

Total Cost $86.97 $1,043.64

As you can see, a family could save anywhere from $70 to $700 a year by cutting one rarely used subscription service. Make a financial resolution to identify and cancel any unused auto-draft service, subscription, or membership that might be draining your budget.

Impulse shopping is another common spending leak. This is especially true in the digital age. Smartphones have made it easy to impulsively buy unneeded items while scrolling online. With one-click purchase options and easy-pay apps, clicking “add to cart” allows you to shop without ever getting up from the couch. Quick online purchases may seem harmless in the moment; however, over time these spending habits can affect your budget. For example, one unplanned purchase of $40 a month adds up to $480 a year.

ESTABLISHING NEW HABITS To begin plugging spending leaks, first track your purchases over time. Keep a spending diary to become more mindful of your spending habits. This can be as simple as writing all purchases in a notebook for a month. Be sure to track every purchase regardless of size, including recurring bills.

Once you identify spending leaks that are draining your budget, you can then develop ways to reduce them. To break the habit of spending too much on specialty coffees, for example, get creative by

brewing new recipes at home. Drive-thru meals adding up? Commit to packing lunches from home. Make eating out an occasional treat rather than a regular behavior. Online shopping breaking the bank? Disable one-click purchase options and auto-pay apps that save your financial information. The less convenient it is for you to make an online purchase, the less likely you are to make impulse buys.

Whatever your financial resolutions this new year, incorporate mindfulness into your spending routines. Plan out purchases in advance and consider ways you can keep your money from going down the drain!

Become a fan of MONEYWI$E on Facebook! Facebook.com/MoneyWise

CONSIDER A FEW OTHER COMMON SPENDING LEAKS.

Nichole Huff, Ph.D., CFLE | Assistant Extension Professor Family Finance and Resource Management | nichole.huff@uky.edu

Written by: Morgann Kidwell and Nichole Huff | Edited by: Alyssa Simms | Designed by: Kelli Thompson | Images by: 123RF.com

Potential spending leak # of weekly purchases Avg. price per purchase Potential annual cost

Friday pizza delivery 1x per week $35 per week $1,820 per year

Fast food lunch 3x per week $8.59 per meal $1,349.04 per year

Specialty coffee 3x per week $4.55 per cup $709.80 per year

Pack of cigarettes 2x per week $6.28 per pack $653.12 per year

Bottle of wine 1x per week $9.99 per bottle $519.48 per year

What happens when you crave a certain food, eat too much, and then feel guilty? Some

people try to follow diets of a few foods only. Some people try to cut out groups of foods. This causes cravings to become more intense. It can lead to a cycle of eating too much and having guilt. A balanced eating plan allows foods you enjoy — even high fat, high-calorie foods. This plan can be easy to keep since you will not be cutting out those foods from your life.

If you sometimes crave chocolate, keep some dark chocolate on hand. Be mindful when you eat it, enjoy the experience and put it away when you are content. When you always have chocolate on hand, you are less likely to overeat it.

Here are other tips for handling food cravings:

• Schedule your snacks. Plan for healthy snacks to keep your body fed. Keep nutrient-dense snacks handy in your desk, backpack or car.

• Take a walk, work on a hobby or call a friend. When intense cravings hit, take a moment to think about what else you might need at that moment. Are you truly hungry or are you bored or lonely?

• Keep a craving journal. What time of

day did your craving appear? How long did it last? What was the food you craved? How did you handle the situation?

Source: Adapted from https://www.eatright.org/health/weight-loss/tips-for-weight-loss/how-to-handle-food-cravings

How to handle food cravings

This material was partially

funded by USDA's

Supplemental Nutrition

Assistance Program —

SNAP. This institution is an

equal opportunity provider.

This work is supported

by the Expanded Food

and Nutrition Education

Program from the USDA

National Institute of

Food and Agriculture.

january / february 2021

Basic Budget Bites

Shop smarter

Saturated fatThink about a building made of solid bricks. This building is like the tightly packed bonds that make “saturated” fat. The bonds are often solid at room temperature like butter or the fat around meat. They are sometimes called “solid” fat. Saturated fats are most often found in animal products such as beef, pork, and chicken. Leaner animal products, like chicken breast or pork loin, often have less saturated fat.

Unsaturated fatNow, think about the links in a chain that bend, move, and flow. The chain links are like the loose bonds that make “unsaturated” fat fluid or liquid at room temperature. Think about the oil on top of salad dressings or in a can of tuna. Most of the time, unsaturated fat comes from plant sources like olives, nuts, or seeds. However, it is also found in fish. Sometimes unsaturated fat is called oils. It contains mostly monounsaturated and polyunsaturated fat. Coconut oil, palm oils, or whole milk is liquid at room temperature but high in saturated fat.

Trans fatTrans fat can be made from vegetable oils through a process called hydrogenation. Small amounts of -trans fat is found in some animal products like meat, whole milk, and milk products. Check the food label to find out if trans fat is in your food. It is often found in cakes, cookies, crackers, icings, margarines, and microwave popcorn.

Source: Adapted from USDA Choose MyPlate

Food Facts

Fats

Before shopping• Plan your weekly meals and

snacks. This will help you know what you need. It will also help put leftovers to good use.

• Use store flyers and go online to look for coupons, sales, and store specials. Only use coupons on foods your family will eat. Make sure the coupons give you the best value for your money.

• For added savings, sign up for the discount card or bonus card at your local store.

During shopping• Eat before you go shopping so

you can stick to your shopping list when you are not hungry.

• Try store brands. They are the same quality and cost less.

• Compare products for the best deal. Use unit pricing and the Nutrition Facts labels to get the best deal for your money.

• Check “sell by” or “use by” dates. Buy the freshest food possible.

After shopping• Store food right away in the fridge

or freezer to keep it fresh and safe.• If you buy a large amount of fresh

food, like meat, poultry, or fish, divide it into meal-size packs. Label the food and freeze it for later use.

• Use dated foods first that will expire.

Source: Adapted from USDA Eat Right When Money’s Tight

Sometimes a simple act can have helpful, long- term benefits. Parent and health

experts say that is just the case with family mealtimes. Eating and talking together helps to:

• Support family unity• Stop behavior problems

at home and school• Boost academic success• Improve diets• Promote healthy weight for kids

With this list of benefits, it is worth making the time and effort to enjoy more family meal times each week. Look for easy ways to add just one family meal to the schedule. If evenings seem too hectic for

family dinners, set aside time for a weekend breakfast or lunch. After a few months of this new pattern, you can add one more family meal each week. Before you know it, you will be eating together on most days.

Source: Adapted from https://www.eatright.org/food/nutrition/eating-as-a-family/raise-healthy-eaters-in-the-new-year

Parent’s Pow-Wow

Make family meal times a priority

Cooking with kids

Fruit Yogurt Parfait

Recipe

Baked Lentils Casserole

• 1/2 cup Greek yogurt, non-fat vanilla • 1 cup fruit of your choice (fresh,

frozen, or canned in juice/water) • 1/2 cup low-fat granola or crunchy cereal

1. Spoon yogurt into glass, then top with fruit and granola.

Number of servings: 1Serving size: 1 Parfait

Nutrition Facts per Serving: 230 calories; 1 g total fat; 0 g saturated fat; 130 mg sodium; 51 g cholesterol; 6 g fiber; 5 g protein

*Nutrition information includes blueberries and Cheerios for analysis.

Source: Saint Joseph College SNAP-Ed Nutrition Education Team (NET)

• 1 cup lentils, rinsed• 3/4 cup water• 1/2 teaspoon salt• 1/4 teaspoon ground black pepper, optional• 1/2 cup onion, chopped• 1/4 teaspoon garlic powder • 1 can tomatoes• 2 carrots, thinly sliced• 1/2 cup cheddar cheese, shredded

1. Combine lentils, water, seasonings, onion, and tomatoes.

2. Place in 2-quart casserole dish.3. Cover tightly with lid or foil.4. Bake at 350 degrees for 30 minutes.5. Remove from oven and

add carrots. Stir.6. Cover and bake 30 minutes longer.7. Remove cover and sprinkle

cheese on top.8. Bake, uncovered 5 minutes,

until cheese melts.

Number of servings: 5Serving size: 1/5 of casserole

Nutrition Facts per Serving: 200 calories; 4 g total fat; 2 g saturated fat; 12 mg cholesterol; 418 mg sodium; 29 g carbohydrates; 11 g fiber; 6 g sugar; 14 g protein

Source: University of Wisconsin, Cooperative Extension Service, Let’s Make Meatless Meals

Smart tips

How can we fit physical activity into our day?

• Take a brisk walk to and from theparking lot or bus stop.

• Walk the dog for 15 minutes before or after work.• Add a 10-minute walk at lunchtime

or during a coffee break.• Walk up and down courts or fields or around

the area when kids are at sports practice.• Do stretches or exercises while watching TV.• Play with kids after school or in the evening.• Get up 15 minutes early and use this time for a

run, walk, sit-ups and push-ups, or stretching.• Turn chores into a workout. Set the timer for

20 minutes and see how much of the house youcan clean. Try to be as quick-paced as possible.

Source: Adapted from Montana State University Cooperative Extension, SNAP-Ed.

Local Events

If you are interested in nutrition classes, contact your Extension office.

Visit us online at Extension.ca.uky.edu/County