Rowan County

Peggy Jones County Extension Agent for Family & Consumer Sciences

Cooperative Extension Service Rowan County 600 West Main Street Morehead, KY 40351 (606) 784-5457 Fax: (606)784-2407 peggy.jones@uky.edu

Family & Consumer Sciences

July 2019

NEWSLETTER

July 2 Macramé Class - Rowan County Library – 1:00 P.M. July 8 Day Camp- Bracelet Class - City Park – 1:00 P.M. Campers only July 24 Homemaker Council – 10:00 A.M. – 12noon – Fiscal Court Meeting Room August 12 – 23 Kentucky State Fair – Louisville August 27 Homemaker Leadership Day - 10:00 A.M. – 1:00 P.M. Montgomery County Extension Office August 30 Homemaker Fun Day – Sewing Quilt Squares – 1:00 P.M. – 3:00 P.M. – Place – TBA

I hope you are having a

wonderful summer.

Summer is a season

with so many things

going on, such as

vacations, festivals,

picnics, barbeques,

relaxing with friends

and family, and other

outdoor activities.

Enjoy every moment of your summer!

kin cancer is the most common form of cancer in the United States. Skin cancer is the abnormal growth of skin cells, which most often develops after the skin

has been exposed to the sun. Skin cancer can develop on areas like your scalp, face, lips, ears, neck, chest, arms, hands and legs. Sometimes skin cancer forms on other places that rarely see the sun, such as the palms of your hands or soles of your feet. Skin cancer affects all people, no matter what skin tone.

Symptoms The most common sign of skin cancer is a change in your skin. As soon as you notice a change in your skin, such as a new growth, a sore that does not heal, or a change in an old growth, talk to your doctor. Different types of skin cancers look different, but a good way to remember and test the signs of skin cancer is as simple as the A-B-C-D-Es.

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A – Asymmetrical. Do you have a mole or a

spot that has an irregular shape or is lopsided?

B – Border. Do you have a mole or a spot

with an uneven border?

C – Color. Do you have a mole or spot with

irregular coloring?

D - Diameter. Do you have a mole or spot

that is larger than the size of a pea?

E – Evolving. Do you have a mole or spot

that has changed over the past weeks or

months?

If you answer yes to any of these questions,

you need to talk to your doctor. Not all skin

changes are caused by skin cancer, but it is

best to let your doctor investigate to

determine the cause.

Risk Factors

According to the Centers for Disease Control

and Prevention, anyone can get skin cancer, but

you are at a higher risk if you have one or more

of these characteristics:

►A lighter skin color

►Skin that burns, freckles, reddens easily, or

becomes painful in the sun.

►Blue or green eyes.

►Blond or red hair.

►Certain types and a large number of moles.

►A family history of skin cancer.

►A personal history of skin cancer.

Protecting Yourself is Worth it

It is important to protect yourself from the sun’s

ultraviolet (UV) radiation year-round. The UV

rays can reach your skin on a cloudy day just as

much as they do on sunny days. The CDC recommends protecting yourself from UV rays year-round by: ❶ Avoiding indoor tanning beds. ❷ Using sunscreen with a sun protection factor (SPF) of 15 or higher year-round. Look for protection of both UVA and UVB. ❸ Staying in the shade when possible. ❹ Wearing clothing that covers your arms and legs. ❺ Wearing a hat with a wide brim to shade your face, head, ears, and neck. ❻ Wearing sunglasses that wrap around and block both UVA and UVB. ❼ Being aware of sun-sensitizing medications. ❽ Checking your skin regularly and reporting changes to your doctor

RESOURCES

• https://www.cancer.org/cancer/skin-cancer.html • https://www.mayoclinic.org/diseases-conditions/ skin-cancer/symptoms-causes/syc-20377605

• https://www.cdc.gov/cancer/skin • https://mrisktool.cancer.gov

• https://www.cdc.gov/cancer/skin/basic_info/risk_factors.htm • Adult Health Bulletin – June 2019

Family Caregiver-Health Bulletin

HOW TO MANAGE STRESS r. David Danskin from Kansas State University estimates that 85 percent of primary care doctor visits are prompted by stress-related causes. Some caregivers may not recognize signs of stress, while other caregivers ignore what their body is telling them.

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Taking breaks and connecting with others can

help manage stress.

The bottom line is that mismanaged

and chronic negative stress can be a

silent killer that causes harmful

physical and emotional effects. It is

important to recognize the signs of

stress and learn how to manage them

properly:

● Anxiety ● Panic attacks ● Feelings of being constantly pressured, hassled or hurried ● Irritability ● Moodiness ● Increased likelihood of getting sick or needing more recovery time from an illness

● Aches and pains (stomachache, headache, chest pain) ● Teeth grinding or jaw clenching ● Allergic reactions (eczema, hives, asthma) ● Problems sleeping ● Increased smoking and/or drinking ● Overeating or undereating

While we cannot rid ourselves completely of stress, caregivers can learn to manage it. The ultimate goal of stress management is to achieve a balanced life, with time for caregiving, relationships, work, relaxation, and even fun – plus the resilience to hold up under pressure and meet life’s demands head on.

IDENTIFY THE SOURCES OF STRESS IN YOUR LIFE

LEARNING HEALTHIER WAYS TO MANAGE STRESS

Since everyone has unique responses to stress, there is no “one-size fits all” solution to managing it. No single method works for everyone or in every situation; therefore, it is important to experiment with different stress reduction strategies to lessen your feelings of stress. Focus on what makes you feel calm and in control.

☼ Set aside time for relaxation

☼ Connect with others

☼ Ask for help

☼ Do one thing you enjoy every day

☼ Take breaks

☼ Say no (accept that you cannot do everything)

☼ Keep your sense of humor

Source: Family Caregiver Health Bulletin – June 2019

● Difficulty concentrating ● Reduced productivity ● Changes in sexual activity ● Changes in menstrual cycles

● Magnified symptoms of menopause ● Sadness ● Depression

A first step in stress management is to identify the stressors in your life. Are there any stressors you can avoid, reduce exposure to, or eliminate completely? For example, instead of working, making dinner, driving everyone to practice, and then helping your parents to bed, can someone else make dinner or do the carpooling for you?

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SMART TIPS

Drink Ice water and Keep Your

Cool When Active

A great way to beat the heat is by

drinking water. Keeping your water

cold and tasting great is as easy as

making your own tasty ice cubes.

Here’s how:

●Put chopped fruit or fresh herbs into each section of an ice cube tray. Mint or any kind of berry would be great choices. ●Cover with water and place in the freezer until frozen. ●Put the cubes in your water, and when the ice melts, you’ll have fresh-and flavorful-tasting water! Source: Team Nutrition/ Healthy Choices Newsletter June/July 2019

t’s the time of year to enjoy garden fresh vegetables. Growing your own garden allows you to choose the vegetables you enjoy most and can

save you money on healthy foods for your family. You can also enjoy fresh, locally grown produce by visiting a farmers’ market. Here are some tips for shopping at the farmers’ market near you or buying from a local farm:

❶ Try something new. Find fruit and veggies

that aren’t in a grocery store at a farm stand or farmers market. Challenge yourself with a new ingredient.

❷ Buy at the right time. Purchase produce at the peak of their season. Avoid purchasing fruits and

vegetables at the beginning or end of their growing season. A limited supply can drive the cost up, instead, look for produce that is most available for the best deals.

❸ Ask for tips. Not sure how to prepare it? Farmers know delicious ways to use their products and are

a great resource for food prep tips and recipes.

❹ Don’t let the weather keep you away. Bad or uncomfortable weather can keep customers from

visiting the market. Farmers’ may be more willing to offer a deal if there are less customers. Most markets are open rain or shine. Source: USDA MyPlate/Healthy Choices Newsletter June/July 2019

FOOD FACTS – Zucchini ucchini is one kind of summer squash available locally June through October. Zucchini has a mild flavor and works well in

a wide variety of recipes. Cook as a vegetable or use in stews, casseroles, and main dishes. It can be grilled, steamed, boiled, sautéed, fried, eaten raw in salads, or used in stir-fry recipes. For longer storage, zucchini can be blanched and kept in the freezer up to 12 months. When selecting zucchini, look for a small, firm squash with tender skin that is glossy and bright green in color. Avoid squash that is large and over-mature or squash with wrinkled skin and soft spots. Store fresh picked or purchased zucchini in a plastic bag in the refrigerator for up to one week for best quality. Wait to wash your zucchini with cool water until you are ready to prepare it. Source: https://snaped.fns.usda.gov/seasonal-produce-guide/zucchini

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Zucchini Snack Bar 1½ cups all-purpose flour 1 teaspoon baking powder ¼ teaspoon baking soda ¼ teaspoon salt 1/3 cup butter or margarine, softened 1/3 cup sugar 1 large egg 1/3 cup low-fat or fat-free milk 1 teaspoon vanilla extract 1 cup shredded zucchini 2 cups finely chopped dried fruit (raisins, dried apples, prunes, or your favorite dried fruit)

Zippy Zucchini Cakes 2 cups shredded zucchini 2 large eggs 1 egg white ¼ cup skim milk 1 tablespoon olive oil 1/3 cup all-purpose flour 1/3 cup whole-wheat flour 2/3 cup corn meal 1 cup shredded mozzarella cheese ½ teaspoon salt ¼ teaspoon dill ½ teaspoon black pepper

ZUCCHINI RECPES FOR KIDS

①Preheat oven to 375 degrees F and lightly grease an 8-inch square baking pan. ②Combine flour, baking powder, baking soda and salt in a large bowl. ③Add butter, sugar, egg, milk and vanilla and beat until smooth. ④Stir in zucchini and dried fruit evenly into the mixture. Then spread batter into greased pan. ⑤Bake 25 minutes or until done. ⑥Let cool. Cut into 8 bars and serve. Number of servings: 8 4 X 2-inch squares; Serving size: 1/8 of recipe Nutrition Facts per serving: 280 calories; 8g total fat; 5g saturated fat; 0g trans fat; 20mg cholesterol; 230mg sodium; 52g carbohydrate; 1g fiber; 28g total sugars; 6g added sugars; 4g protein. Source: USDA Mixing Bowl/ Healthy Choices Newsletter June/July 2019

①Combine the zucchini, eggs, egg white, milk, and olive oil. ②Stir until just mixed. ③Add the remainder of ingredients into zucchini mixture. For added zip, substitute pepper jack cheese for the mozzarella, add 1 tablespoon chopped jalapeno pepper or ½ teaspoon crushed red pepper flakes. ④Stir until moistened. ⑤Spoon the batter onto a lightly greased griddle or large non-stick skillet to form 2-inch cakes. ⑥Cook 3 to 4 minutes or until the edges are lightly browned. Turn and cook on the other side for 3 to 4 minutes. Serve. Servings: 10 2-inch cakes; Serving size: 1 2-inch cake Nutrition Facts per serving: 80 calories, 2 g fat, 0 g saturated fat, 30 mg cholesterol, 140 mg sodium, 10 g carbohydrate, 1 g fiber, 1 g sugar, 4 g protein Source: Plate It Up! Kentucky Proud/ Healthy Choices Newsletter June/July 2019

BASIC BUDGET BITES

Are Condiments Costing You?

Whether its ketchup on your burger or ranch on your side salad, it’s important to

recognize that there is an expense to adding our favorite condiments to meals. In

addition to the expense, condiments also bring added sugar, sodium, fat, and

calories to the table. To save money and eat healthier, limit condiments with

meals to the appropriate portion size (1-2 Tablespoons). Compare prices by using

the “per unit pricing” to decide which size container is the best buy. Lastly, look

for healthier versions such as reduced-fat dressing or ketchup with no added

sugar. Source: USDA MyPlate/Healthy Choices Newsletter June/July 2019

UPDATE FROM THE STATE

HOMEMAKERS MEETING

Kentucky Extension Homemakers Association Convene 86th Annual Meeting

he Kentucky Extension Homemakers Association (KEHA) held the organization’s 86th annual State Meeting at the Crowne Plaza in

Louisville, Kentucky May 14-16, 2019. More than 575 attendees from across the state, including 95 first-time participants, took part in the three-day meeting celebrating the theme “The Sun Shines Bright.”

The opening banquet on May 14th celebrated Stephen Foster, the songwriter who penned the line, “The sun shines bright,” with a performance by cast members from The Stephen Foster Story. The organization celebrated 42 years of support for the UK Ovarian Cancer Research and Screening Program with the presentation of awards during the opening banquet. Dr. Edward Pavlik, Ovarian Cancer Screening Research Director, was presented with a check for $46,567.69, raising KEHA’s lifetime contribution to the program to just under $1.5 million.

On May 15th, the KEHA Choir performed for the fourth consecutive year, continuing the renewal of a tradition dating back to the organization’s early years. The 26-member choir includes KEHA members from twenty-one counties and is under the director of Wendy Hood, Mercer County KEHA President.

Following the choir performance, Gracie Furnish, who completed her term as the National FFA Eastern Region Vice President in October, inspired attendees highlighting how we all can shine bright.

A new feature of this year’s meeting was an on-site service project. KEHA members from across the state donated knit or crocheted squares and yarn for use in making comfort blankets for young patients at Norton Children’s Hospital. Attendees at the meeting spent time between sessions joining the squares to create colorful, child-sized blankets. In total, 55 blankets were completed for donation. Additional squares and yarn were provided to members in attendance to

finish comfort blankets for donation to facilities across the state.

Jennifer Williams, KEHA Marketing and Publicity Chairman, was the creative mind behind the on-site service project. She shared, “We think this is the first-ever community service project conducted on-site at a state KEHA meeting. I couldn't be prouder of the KEHA members who generously volunteered time and donated yarn and blocks, truly showcasing one of our core principles - SERVICE. An unexpected benefit was the bonding and friendships that formed in our Knit and Crochet Corner as we stitched and shared! By popular demand, this activity will return at next year's Conference in Owensboro.”

Three fundraising activities conducted as part of the meeting yielded more than $6,700 to support designated projects. A raffle generated $2650 to add to the contributions to the UK Ovarian Cancer Research and Screening Program. Through a silent auction, $1,600 was raised to aide in hosting the National Volunteer Outreach Network Conference in 2021. More than 350 handmade quilt squares were displayed and auctioned, providing $2,500 to support the meeting program.

The annual state meeting provides a time for training, networking, recognition and celebration. Attendees participated in educational seminars addressing topics ranging from physical activity to email scams to volunteer service. A series of concurrent workshops provided training in each of KEHA’s eight educational program areas of emphasis.

The KEHA Annual Meeting concluded with an awards luncheon and the installation of newly elected officers. KEHA is a membership organization dedicated to education, leadership and volunteer service. To learn more, like and follow the organizations newly established Facebook page at www.facebook.com/officialKEHA or visit the website at www.keha.org.

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PARENT’S POW-WOW

Pleasing a Picky Eater

Your child may eat only a certain type of food or refuse foods based on a certain color or texture. They may also play at the table and may not want to eat. Don’t worry if your child is a picky eater. As long as your child is healthy, growing normally, and has plenty of energy, he or she is most likely getting needed nutrients. Try the following tips to help you deal with your child’s picky eating behavior in a positive way: ◊ Let your kids be “produce pickers.” Let them pick out fruits and vegetables at the store.

◊ Have your child help you prepare meals. Children learn about food and get excited about tasting food

when they help make meals. Let them add ingredients, scrub veggies, or help stir food.

◊ Offer choices. Rather than ask, “Do you want broccoli for dinner?” ask “Which would you like for dinner,

broccoli or cauliflower?”

Source: Choose MyPlate / Healthy Choices Newsletter June/July 2019

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