CARBON MONOXIDE SAFETY

Did you know?

More than 150 people in the U.S. die every year from accidental nonfire-related carbon monoxide poisoning. Carbon monoxide or CO is a colorless and odorless gas. CO poisoning can occur when a fuel-burning appliance or machine, such as a furnace, heater or generator, is not working or vented properly. Breathing in CO at high levels can be fatal. Learn what you can do to protect your family from the dangers of CO.

Install and maintain CO alarms inside your home to provide early warning of CO.

Install CO alarms in a central location outside each separate sleeping area and on every level of your home.

Use portable generators outdoors in well-ventilated areas away from all doors, windows and vents.

Make sure vents for the dryer, furnace, stove and fireplace are clear of snow and other debris.

For more information and free resources, visit www.usfa.fema.gov

JANUARY 2017

A PUBLICATION OF NORTHERN KENTUCKY FAMILY & CONSUMER SCIENCES AGENTS

Raising Kids, Eating Right, Spending Smart, Living

COOPERATIVE

EXTENSION

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CAMPBELL

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CARROLL

502/732-7030

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GALLATIN

859/567-5481

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GRANT

859/824-3355

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KENTON

859/356-3155

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OWEN

502/484-5703

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PENDLETON

859/654-3395

“How wonderful it is that nobody need wait a single

moment before starting to improve the world.” - Anne Frank

TABLE OF CONTENTS

TIMELY TIPS.................. 1

EATING RIGHT ............... 2

SPENDING SMART .......... 2

WHAT’S COOKING .......... 2

RAISING KIDS ................ 3

LIVING WELL ................. 3

COUNTY INFORMATION ... 4

Cooperative Extension Service Owen County Extension 265 Ellis Highway Owenton, KY 40359 502-484-5703

2

Freezing credit not surefire identity theft protection

E arlier this year, national media have reported that freezing your credit could

be one way to proactively protect yourself against identity theft. Unless you have had your identity stolen, it is best to consider other methods first. These methods will allow you to reduce your risk of identity theft but still allow you flexibility to obtain credit. Freezing your credit restricts access to your credit report. It will make it more difficult for thieves to open new accounts in your name, but it can also make it harder for you to open new credit accounts too. Even if your credit is frozen, identity thieves can still access your current credit lines. Kentucky charges a fee for credit freezing, unless you have been a victim of identity theft.

Y ou can reduce your chances of being an identity theft victim other

ways. Opt out of prescreened or “preapproved” credit offers or insurance offers that come in the mail. These are an easy target for would-be identity thieves. You can request your name be removed from these list by visiting the official Consumer Credit Report Industry website at https://www.optoutprescreen.com/?rf=t or by calling 1-888-567-8688. You can opt out of unsolicited offers for a five-year period or permanently. Removing your name from these offers will not impact your credit score or your ability to obtain credit. If you change your mind, you can use the same website and phone number to opt back in.

A ctively monitor your credit by requesting a free credit report from the major credit reporting agencies.

You are entitled to one free report from each of the three major credit reporting companies each year. Keep a close eye on your credit reports throughout the year by requesting these reports from one company at a time rather than requesting them all at once.

Source: Jennifer Hunter, extension specialist for family financial management

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Why is it important to make lean or low-fat choices from the Protein Foods Group?

Foods in the meat, poultry, fish eggs, nuts, and seed group provide nutrients that are vital for health and maintenance of your body.

Health benefits Meat, poultry, fish, dry beans and peas, eggs, nuts, and

seeds supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc and magnesium.

Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates).

B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues.

Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron.

Magnesium is used in building bones and in releasing energy from muscles.

Zinc is necessary for biochemical reactions and helps the immune system function properly.

EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8 ounces per week of seafood may help reduce the risk for heart disease.

Why is it important to eat 8 ounces of seafood per week? • Seafood contains a range of nutrients, notably the omega-3

fatty acids, EPA and DHA. Eating about 8 ounces per week of a variety of seafood contributes to the prevention of heart disease. Smaller amounts of seafood are recommended for young children.

• Seafood varieties that are commonly consumed in the United States that are higher in EPA and DHA and lower in mercury include salmon, anchovies, herring, sardines, Pacific oysters, trout and Atlantic and Pacific mackerel (not king mackerel, which is high in mercury). The health benefits from consuming seafood outweigh the health risk associated with mercury, a heavy metal found in seafood in varying levels.

Source: USDA Choose MyPlate.gov

Free

Credit

3

Respect and Ways to Listen Effectively

L istening, really listening, can improve communication and build respect with others. Communication begins by listening and then

indicating that you hear what the person is saying. This can be demonstrated by focus or eye contact, body language, and reflective listening. Focus (Eye Contact)—Focus means that you are looking directly at the person speaking and not looking off to one side or continuing to do something else. You are focused on what is being said; the speaker is the center of attention. Listening attentively is essential for positive communication.

Listening Without Interrupting—Does your body acknowledge that you are listening? Use smiles, nods, and expressions of understanding to communicate to the speaker that you are listening. It is not necessary that you agree or disagree at this time. It is more important for the person speaking to know that his or her words are respected. This strengthens communication.

Reflective Listening—Reflective listening involves hearing the feelings and meanings of the speaker. It is a re-statement (in different words) of what the speaker said. You, in essence, mirror the words of the speaker and rephrase them back to the speaker, checking for accuracy of understanding. This process affirms the speaker, indicates a respect of the person, and shows that you understand the speaker's message. Through careful reflection of the speaker's words, you can clarify the message and build mutual understanding.

T hrough reflective listening and the careful exchange of words, we learn that other people have important feelings and opinions

which we need to consider. Learning to understand the importance of all ideas, not just our own, can lead to successful resolution of problems and mutual respect. Source: University of Illinois College Extension Family Works

Oral Health Quick Facts

• 75% of the U.S. population has some form of gum disease.

• 50% of Americans do not receive regular oral health care.

• Americans spend upwards of $2 billion a year on dental

products-toothpaste, mouthwash and floss.

• Dental caries is the major cause of tooth loss in children; gum disease is the major cause of tooth loss in adults.

• Toothbrushes should be replaced every two to three

months and immediately after illnesses, like a cold or flu.

• Tongue and lip piercing can cause blood poisoning,

prolonged or permanent drooling, damaged sense of taste, toxic shock syndrome, permanent damage to tooth enamel and oral tissue, and transmission of infections such as hepatitis B and HIV.

• The biggest oral health problem for infants is early tooth

decay, known as baby bottle tooth decay or early childhood caries. This results when babies routinely fall asleep with bottles filled with sugary liquids such as milk, formula and juice—anything other than plain water.

• Chewing gum can help eliminate food particles caught between teeth after a meal and also helps prevent plaque build up by stimulating saliva production.

• Sodium fluoride, delivered in slow release form, slows the bone-thinning process of osteoporosis and stimulates bone-rebuilding efforts.

Source: American Dental Hygienists’ Association-Prepared by: Sharlee Shirley Burch, RDH, MPH—UK College of Dentistry, Extension Health Specialist

Salt-Free Seasoning Mix

2 tablespoons paprika 2-3 teaspoons cayenne pepper 2 tablespoons garlic powder 2 teaspoons onion powder 1 tablespoon dry mustard

Mix all spices in a bowl. Store in an airtight container. Use for marinating chicken or in stuffing, soup or salad dressing or use in a salt shaker at the table.

Yield: 5 servings Serving size: 1 tablespoon

Nutrition facts per serving: 20 calories, 0.5 g total fat. 0 g

saturated fat, 0 g trans fat, 0 mg cholesterol, 15 mg sodium, 4 g carbohydrate, 2 g dietary fiber, 0 g sugar, 1 g protein

Source: What’s Cooking? USDA Mixing Bowl, modified by Jean Najor, MS

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NEWS. . .FROM OWEN COUNTY

COOPERATIVE EXTENSION SERVICE

Bone Density Test Have you noted that as you age your doctor requests more tests than when you were in your 20s or 30s? Just like a car, as we age parts break down from wear and tear of ages and use. One such test might be a bone density or DXA. This test measures the amount of minerals in your bones or the bone density. The less dense your bones (thinner), the more likely you will break a bone due to osteoporosis. Osteoporosis is a disease that causes your bones to be more fragile. Women are more likely to develop the disease than men. As we age, bones loose mineral content. Thin white and Asian, small framed women are the most likely to be impacted by decreases in bone density. They start with less dense bones at their peak levels. Men have bigger and denser bones and bone loss does not impact them as much. However, men can get thinning bones. Signs besides age, sex, and body type that you might have thinning bones is a loss of 1.5 inches in height, breaking a bone easier than expected and taking certain drugs for a long time. Your results are often reported with two numbers. One number is T-score which is the standard deviations from average of a healthy young adult of your sex. Normal is considered –1 and above. If your score is between –1 and –2.5 your bone density is below normal and is called osteopenia. If your score is –2.5 or below, most likely you have osteoporosis. If your scores are above 0, your bone density is above average, a nice place to be. Z scores compares your values to a person of your age, sex and ethnicity. If your Z score is lower than 02, there is likely another cause to your thinning bones than just age. The good news, is that there are things you and your doctor can do to slow or stop your bone loss which includes but is not limited to: eating calcium and vitamin D rich foods including milk, cheese and fatty fish like salmon; if you are able, participating in weight bearing exercises such as walking regularly; and quitting smoking, if you smoke. Reference: http://www.mayoclinic.org/tests-procedures/bone-density-test/basics/how-you-prepare/prc-20020254 Source: Janet Kurznske, Extension Specialist for Food and Nutrition and Jean Najor, Extension Associate, University of Kentucky; college of Agriculture, Food and Environment

Wearable Activity Monitors According to the American College of Sports Medicine, the top fitness trend for 2017 is wearable technology. Wearable activity monitors, such as smartphone apps and wearable devices, are commonly used and can play an important role in health behavior change. Use of wearable activity monitors such as activity trackers, smart watches, heart rate monitors and GPS tracking devices has shown to increase handler’s physical activity level. By checking your device a few times each day, you can see your progress and that can motivate you to gradually increase your movement. Most wearable activity monitors have the ability to set reminders and goals that encourage you to move every hour. As evidence shows a sedentary lifestyle is associated with premature mortality and chronic disease, wearable technology can help you improve body composition, fitness, physical activity and even diet. Monitoring activity level and diet is very important to maintaining a healthy lifestyle. Making it easier to do that with a fitness tracker can increase your success. There is still more academic need to learn how these new devices can lead to healthier lifestyles. However, if a wearable activity monitor is what’s going to get you to increase movement then it is useful. Reference: http://www.acsm.org/about-acsm/media-room/news-release/2016/10/26/top-fitness-trend-for-2017-is-wearable-technolgy John D. Omura, Susan A. Carlson, Prbasaj Paul, Kathleen B. Watson, Janet E. Fulton, National physical activity surveillance: Users of wearable activity monitors as a potential data source, Preventive Medicine Reports, Available online 28 October 2016, ISSN 2211-3355. Margliano, Elisabeth; Fahs, Pamela Steart; Ludden, Cristina, Walking for Heart Health: A study of Adult Women in Rural New York, Creative Nursing, Volume 22, Number 4, 2016, pp. 268-275(8)

FOR MORE INFORMATION CONTACT

JUDITH E. HETTERMAN

OWEN COUNTY EXTENSION AGENT

FOR FAMILY & CONSUMER SCIENCES