INSIDE THIS ISSUE Adult Bulletin Feb. 2020 2-3 Homemaker/Specialty Club News 6 National Heart Month 7 Leftover Refresh/Recipe of the Month 8 Calendar of Events 9 Money Wise Feb. 2020 4-5 Andrea J. Slone County Extension Agent for Family & Consumer Sciences Education Floyd County Extension Service 3490 Ky. Rt. 321 Prestonsburg, KY 41653 (606) 886-2668 Web: ces.ca.uky.edu/Floyd/ FamilyConsumerSciences Facebook: www.facebook.com/FloydExt November 2017 FAD DIETING PROBLEMS Many people have made losing weight and/or becoming healthier one of their New Year’s resolutions, and some may try to do so through a fad diet that promises quick and dramatic weight loss results. While intending to become a healthier version of yourself is good, fad dieting can lead to its own set of health problems including dehydration, weakness, fatigue, headaches, nausea, constipation and nutrient deficiencies. This is because most fad diets are based on consuming a limited number of foods or eliminating a certain food or food group entirely from your diet. This is not only boring, but it is not sustainable and can lead to the serious health side effects mentioned above. You can easily identify whether a diet is a fad diet or one supported by research, because a fad diet will almost never include a physical activity component. Research shows that most adults should engage in between 150 to 300 minutes of moderate-intensity exercise (e.g. brisk walking) or 75 to 150 minutes of vigorous intensity exercise (e.g. cycling) each week to show the positive health benefits from movement. Before starting or stopping any diet, you should approach your doctor or dietitian to make sure the program is safe for you, particularly if you have a health condition that is impacted by diet, such as diabetes or high blood pressure. Also, ask yourself if the diet you are starting is something you can sustain for the rest of your life. Remember, if the diet and its effects seem too good to be true, they probably are. Research continues to show that the best way to achieve and maintain a healthy lifestyle is by being physically active and eating a variety of foods. These foods include: A variety of vegetables in all different colors Fruits, preferably the whole fruit Grains with whole grains comprising at least half of your consumption Low-fat dairy Proteins including seafood, lean meats, legumes, nuts and seeds More information on eating healthy and incorporating more physical activity into your day is available at the Floyd County Extension office. Sources: Heather Norman-Burgdolf, UK extension specialist, 2015-2020 Dietary Guidelines for Americans and U.S. Department of Agriculture’s Physical Activity Guidelines for Americans.
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INSIDE THIS ISSUE Adult Bulletin Feb. 2020 2-3
Homemaker/Specialty Club News
6
National Heart Month 7
Leftover Refresh/Recipe of the Month
8
Calendar of Events 9
Money Wise Feb. 2020 4-5
Andrea J. Slone County Extension Agent for
Family & Consumer Sciences Education
Floyd County Extension Service 3490 Ky. Rt. 321 Prestonsburg, KY 41653 (606) 886-2668
Web: ces.ca.uky.edu/Floyd/FamilyConsumerSciences
Facebook: www.facebook.com/FloydExt
November 2017
FAD DIETING PROBLEMS Many people have made losing weight and/or becoming healthier one of their New Year’s resolutions, and some may try to do so through a fad diet that promises quick and dramatic weight loss results.
While intending to become a healthier version of yourself is good, fad dieting can lead to its own set of health problems including dehydration, weakness, fatigue, headaches, nausea, constipation and nutrient deficiencies. This is because most fad diets are based on consuming a limited number of foods or eliminating a certain food or food group entirely from your diet. This is not only boring, but it is not sustainable and can lead to the serious health side effects mentioned above.
You can easily identify whether a diet is a fad diet or one supported by research, because a fad diet will almost never include a physical activity component. Research shows that most adults should engage in between 150 to 300 minutes of moderate-intensity exercise (e.g. brisk walking) or 75 to 150 minutes of vigorous intensity exercise (e.g. cycling) each week to show the positive health benefits from movement.
Before starting or stopping any diet, you should approach your doctor or dietitian to make sure the program is safe for you, particularly if you have a health condition that is impacted by diet, such as diabetes or high blood pressure. Also, ask yourself if the diet you are starting is something you can sustain for the rest of your life. Remember, if the diet and its effects seem too good to be true, they probably are.
Research continues to show that the best way to achieve and maintain a healthy lifestyle is by being physically active and eating a variety of foods. These foods include:
A variety of vegetables in all different colors
Fruits, preferably the whole fruit
Grains with whole grains comprising at least half of your consumption
Low-fat dairy
Proteins including seafood, lean meats, legumes, nuts and seeds
More information on eating healthy and incorporating more physical activity into your day is available at the Floyd County Extension office.
Sources: Heather Norman-Burgdolf, UK extension specialist, 2015-2020 Dietary Guidelines for Americans and U.S. Department of Agriculture’s Physical Activity Guidelines for Americans.
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SAVE THE DATE
March 5, 2020 Homemaker Council
Meeting
March 21, 2020 State Homemaker Annual Meeting Owensboro, KY
April 21-23, 2020 State Homemaker Annual Meeting Owensboro, KY
NIMBLE THIMBLE QUILT GUILD
The Nimble Thimble Quilt Guild will be meeting on the 1st and 3rd Wednesday at 10:00 AM at the Floyd County Extension Office. For more information please contact Cindi Hughes, President or any Nimble Thimble Quilt Guild member. Bring a friend and enjoy the fun!
WOOLY WEDNESDAYS
Wooly Wednesday will meet on the 2nd Wednesday at 10 AM at the Floyd County Extension Office. They will be working on finishing various projects they have been working on. Bring a friend and enjoy the fun!
WOMEN OF THE BIBLE
Women of the Bible will be meeting on the 4th Wednesday at 10:00 AM at the Floyd County Extension Office. For more information please contact Gayle Justice or the Extension Office. Bring a friend and enjoy the fun!
TWISTED STITCHERS
Twisted Stitchers will meet on the second and fourth Monday of the month at 5:00 PM. They now are meeting at different restaurants throughout the county for dinner and knitting. For more information about where they will be meeting, contact Kelly Duncan at (606) 226-1267. Bring a friend and come join the fun!
2020 LESSONS JANUARY: Ever had a leak?
FEBRUARY: Meal Kits: Are they Worth it?
MARCH: Gardening Options for Everyone
APRIL: Planning Your Digital Estate
MAY: Plate it Up! KY Proud
CIRCLE OF FRIENDS
All meetings are held at Allen Methodist Church at 11 AM on the first Monday of each month starting in September unless the first Monday falls on a Holiday. Bring a friend and Join the fun!
Club Contact: Beth Jones
ENDICOTT HOMEMAKERS
All meeting are held at the Cow Creek Fire Department. Station No. 2 at 11 AM on the second Thursday of the month starting in September. Bring a friend and join the fun!
Club Contact: Malta Burchett
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February is dedicated to celebrating National Heart Month. Our heart is our key for living and affects every part of our body. Diet, exercise, and emotional well-being all play a part in maintaining a healthy heart. There are many steps you can take to protect your heart starting today.
Get enough physical activity. Physical activity can help lower blood pressure, cholesterol, and blood sugar levels. The recommended amount of physical activity for adults is at least 150 minutes to 300 minutes of moderate-intensity exercise a week OR 75 minutes to 150 minutes of vigorous-intensity exercise a week. Adults should also do muscle-strengthening exercises two or more days a week to have additional health benefits. Do not let these numbers overwhelm you. Start with simply going for a walk around your neighborhood or finding exercises to do in your home. Then slowly build up to the recommended amount of exercise.
Eat a healthy diet. Good nutrition can have a positive impact on your health. A balanced diet includes whole grains, fruits, vegetables, healthy fats, and lean meat. You can never go wrong with adding fruits and vegetables to your plate. Try to incorporate a fruit or vegetable at every meal. Sources of whole grains include couscous, quinoa, bulgur, and barley. If you want to make sure your food products contain whole grains, check the ingredient list and look for the word “whole” before the first ingredient. A simple way to include heathier fats in your diet is by switching from using solid fats (butter, stick margarine, shortening, lard) to oils (oil olive, vegetable oil). Fish such as salmon, tuna, trout, and mackerel are also a great source of healthy fat and lean protein.
Limit alcohol use. Avoid drinking too much alcohol. Alcohol can increase your risk for heart disease. The recommended amount of alcohol is up to one drink per day for women and up to two drinks a day for men.
Don’t smoke or use other forms of tobacco. Cigarette smoking greatly increases your risk for heart disease. Your doctor or health-care professional can suggest ways to quit smoking or ways to not start smoking.
Take care of yourself. If you have a condition such as high blood pressure or high cholesterol, be sure to work closely with your health-care providers. Share with them how you are feeling physically and emotionally. Take medications as prescribed. Attend appointments regularly and ask questions.
Source: Heather Norman-Burgdolf, Extension Specialist for Nutrition and Health; Claire Crosby, Human Nutrition student
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Just about everyone has experienced opening the refrigerator with a growling stomach only to find empty shelves and a variety of condi-ments that do not offer much of a meal. Although this can be discour-aging, not all hope is lost! It can be tempting to hop in the car and drive to a restaurant for something quick but pulling together some odds and ends from here and there can build a meal at home.
First, check for any frozen or leftover meat you may have such as pork chops or beef tips. Canned chicken will work too. This provides a protein base that you can build upon. Even though your fresh fruit and vegetable drawers may be empty, don’t overlook frozen or canned veggies. Incorporating these can be the start of a great home-made meal. Next, sandwich bread, tortillas, rice, potatoes, or pasta can provide a grain to wrap the meal together while being simple to prepare. The key to repurposing leftovers is to be creative no matter how empty your pantry or fridge may be.
Try these simple options when in a pinch:
Grilled sandwich
Tossed salad
Quesadilla or taco
Pasta
Soup or stew
Loaded baked potato
Burrito or wrap
Stir-fry
Omelet
Hash Remember to reheat any leftovers to 165 degrees F before eating. This can be done in the microwave or the oven. For the best quality, add a little liquid (broth, water, or milk) to the leftovers so they don’t dry out when reheating. If using the microwave, rotate and stir the food often to ensure even heating. Always use a food thermometer to make sure your leftovers have reached the correct temperature.
Hopefully these ideas do not sound too complicated and will help get those creative culinary wheels turning when mealtime rolls around. It is important to feed your family well, and by repurposing leftovers, you can save time and energy while still creating a nutritious meal that everyone will enjoy. Make sure to check out the farmers market for local produce that can be a consistent option in your kitchen.
Source: Annhall Norris, Food Safety and Preservation Extension Specialist
LEFTOVER REFRESH
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Sun Mon Tue Wed Thu Fri Sat 1
2 3
Circle of Friends Homemakers Allen United
Methodist Church 11:00 AM
Twisted Stitchers 5:00 PM
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Nimble Thimble Quilt Guild
Extension Office 10:00 AM
6 7 8
9 10 11 12
Wooly Wednesday
Extension Office 10:00 AM
13 14 15
16 17
Twisted Stitchers 5:00 PM
18 19
Nimble Thimble Quilt Guild
Extension Office 10:00 AM
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Endicott Homemakers Cow Creek Fire Department St 2
