Fresh Market
Produce-Blackberry and Peaches:
Few fruits signify
summer in Kentucky more than fresh blackberries. This wild fruit has
been tamed over the years, but wild or tame, they are still satisfying.
The season for
blackberries in Kentucky is mid-June through September, depending on the
variety. In Kentucky, the peak season for blackberries is in June and
July. A half cup serving of blackberries has 35 calories, 7 grams of
carbohydrate and 4 grams of fiber. They are also high in vitamin C and
potassium. Blackberries and raspberries differ from other berries as
they have fleshy segments. Blackberries are similar to raspberries but
they are larger, hardier, and have a dark purple appearance. Like most
berries, the more intense the color, the sweeter the berry.
To select blackberries,
look for dry, unblemished berries in an unstained container. A stained
container may indicate crushed or overripe berries. Blackberries should
be shiny and black. Avoid berries that have a dull appearance or have a
reddish color. Moisture will increase spoilage. Do not wash berries
until you are ready to use them. Blackberries should be eaten within 2
or 3 days of harvest. Fresh blackberries, served at room temperature,
will have the best flavor. Berries may be frozen, canned, or made into
jelly or jam for later use.
Another favorite summer
fruit are peaches. The peak peach season in Kentucky is mid- June to
August. One medium peach contain 40 calories, 9 grams of carbohydrate,
and 2 grams of fiber.
When selecting fresh
peaches, look for ones that are soft to the touch, blemish free, and
have a fragrant smell. Choose fruit that has a background color of
yellow or cream and a fresh looking appearance. Peaches may have a
“blush” appearance depending on the variety. Peaches that are mildly
fragrant will ripen after harvest into sweet and delicious fruits. At
home, peaches can be ripened at room temperature, if stored in a brown
paper bag for 1 to 3 days. Never store hard fruit in the refrigerator,
in plastic bags, or in direct sunlight. After the peaches have ripened,
they can be stored in the refrigerator for about a week. Peaches are
highly perishable so don’t buy more than you plan to use.
For more information on
preserving fruit, contact the Henry County Extension office.
For a great summer taste,
try this refreshing recipe.
2 cups fresh
blackberries
2 cups peeled and sliced fresh peaches or 1 (16 ounce) bag frozen peach
slices, thawed
1 teaspoon grated lemon peel
2 tablespoons cornstarch
1/3 cup, plus 1/2 cup packed brown sugar
1/2 cup all-purpose flour
1/2 cup chopped blanched almonds, (optional)
1/4 teaspoon salt
6 tablespoons butter, cut into pieces
Directions: Combine
blackberries, peaches, lemon peel, cornstarch and ¹⁄₃ cup brown sugar in
a large bowl. Pour ingredients into a lightly greased 8 inch
baking dish.
Mix together flour, almonds, salt, and remaining 1/2 cup brown sugar.
With pastry blender or two knives, cut in the butter until the mixture
resembles coarse meal.
Sprinkle flour mixture over fruit.
Bake in a pre-heated 400° F oven for 30 minutes. Cool 10 minutes prior
to serving.
Yield: 8, ½ cup servings
Nutritional Analysis:
270 calories, 14 g fat, 25 mg cholesterol, 135 mg sodium, 35 g
carbohydrate, 2 g protein, 3 g fiber. Without almonds: 220 calories, 9 g
fat, 25 mg cholesterol, 135 mg sodium, 35 g carbohydrate, 2 g protein, 3
g fiber.
Source:
www.fruitsandveggiesmatter.gov
For more information on
using “Kentucky Proud” fruits and vegetables visit:
www.kentuckyproud.com and don’t
forget to stop by the Henry County Farmers Market at the Courthouse on
Saturday mornings and Wednesday afternoons or at Browning Pontiac on Friday
afternoons.
8/6/2010
Common Questions
answered by Extension Food Specialists:
What would you say are
the most common mistakes consumers make when food shopping that can put
a strain on one’s budget?
Not planning meals ahead or making a shopping list. This leads to
additional trips to get food, more time spent in the grocery store, and
more money spent on extras.
Does optimal food
budgeting depend on where one purchases their food items?
It can have a big impact and checking ads can help. However, all stores
have specials which are on a rotation and all stores have seasonal
specials. I don’t think the store is as important as your shopping
habits in saving money.
Many families have fallen into a habit of take-outs and ready-made fast
food. How does one get out of the habit and back into the kitchen?
The key is planning
ahead so that you know what’s for supper. Don’t wait until you are on
the way home and tired to figure out what you have to put on the table.
Develop a “go to” list
of easy, quick, meals your family likes and have the ingredients on
hand. Write menus for the week, or at least figure out what you will
have the next day as you clean up.
When you do have some
time, make double amounts of main dishes, soups, stews, etc., that you
can pull out of the freezer in the morning to start thawing and then
heat after work. Adding milk, fruit, vegetables and whole wheat bread
make it a meal.
What are your five
favorite healthy meal ideas for dinner?
These are favorites for
summer:
- Grilled meat, vegetables (grilled
with the meat, steamed or raw), fresh fruit, milk
- Big Salads with all kinds of
toppings such as: grilled meat (freeze individual portions of grilled
meat for this) vegetables such as carrots, broccoli, onion, cucumber,
tomato, celery, peppers, and extras such as nuts, seeds and cheese.
- Stir Fry-mostly vegetables with a
little meat and beans thrown in. Use fresh veggies or thaw frozen
vegetable medleys out. Instant brown rice. Recipes such as Teriyaki stir
fry and Garlic beef stir fry
-
One dish stove top meals
like:
Ham & brown rice, Skillet lasagna, Easy stuffed pasta shells
-
Soup and sandwiches like
these:
Cheesy broccoli soup
Grilled cheese and fruit sandwich
And don’t forget to
visit the Henry County Farmer’s Market for great fresh produce and try
this yummy salsa:
Cucumber, Corn, and Bean
Salsa
2-3 large cucumbers
2 tomatoes
1 yellow bell pepper
1 small red onion
¼ cup chopped fresh cilantro
½ cup black beans
½ cup fresh whole kernel corn, cooked
1 ounce package dry ranch dressing mix
1⁄8 cup cider vinegar
1⁄8 teaspoon sugar
Directions: Wash all
vegetables. Finely chop cucumbers, tomatoes, pepper, and onion. Combine
in a large mixing bowl with chopped cilantro. Drain and rinse beans and
add to chopped vegetables. Add corn. If using canned corn instead of
fresh, drain off liquid prior to adding to vegetables.
In a small bowl, mix together ranch dressing packet, vinegar, and sugar.
Pour dressing over vegetables and mix well. Serve immediately or
refrigerate until chilled.
Yield: Makes 6, 1 cup servings.
Nutrition Analysis: 50
calories, 0 g fat, 130 mg sodium, 7 g carbohydrates, 2 g fiber, 70%
Daily Value of vitamin C and 6% Daily Value of vitamin A
7/30/2010
Farmers
Market
Why should you bother to visit the
farmers market? So you can taste the “still-can-smell-the-earth” freshness
of the produce, to purchase the most nutritious produce directly from the
grower, to support the efforts of our local farmers, or just to spend some
time shopping and visiting in your own community. If you have children or
grandchildren maybe to introduce them to fresh produce. If you have been
watching the Jamie Oliver Food Revolution show you may have been surprised
to see that many children don’t even recognize a fresh fruit or vegetable
when they see it-what a great teaching opportunity. Or maybe you should
visit for all of the above!
With the bounty of produce flown
in from the far corners of the globe that is offered at our local
supermarkets, it is sometimes easy to forget which fruits and vegetables
are in season. Refresh your memory by visiting a farmers market!
Shopping locally for produce means that you’ll get the freshest,
tastiest produce available. You’ll also get the healthiest vegetables
and fruits possible. When produce travels from farm to distributor to
supermarket, some nutrients are lost over time through exposure to air
and light. While grocery store produce is still high in nutrition, it’s
a definite treat to eat asparagus, strawberries, or spinach just hours
after harvest.
So plan to visit our local Henry
County Farmers Market on Saturday mornings at the Courthouse in New
Castle from now through October. The market will have a variety of
flowers, herbs, bedding plants to start and each week there will be more
and more garden produce ripening from our local producers. We currently
have 15 farmers who have paid their dues and we expect to have about
10-15 more join. We also have several who will be participating in the
WIC/Senior program. If you are a WIC recipient you will be able to get
your Farmers’ Market Coupons at the Health Department whenever your
recertification time is or you can go anytime after they receive them.
If you are over 60 and think you might qualify for the Senior Coupons
contact the Henry County Senior Center at 845-4464.
For more information contact the
Henry County Extension Office at 845-2811 or Farmer’s Market President
Melissa Blankenship.
4/2010
Childhood Obesity
Childhood obesity is a tough issue to
tackle and more widespread than many of us may realize. Studies show that
nationwide, 32 percent of children between the ages of 10 and 17 are
overweight or obese. In Kentucky that number climbs to 37 percent giving us
the second highest rate of childhood obesity in the United States.
A number of factors complicate the
problem. Lack of physical activity and poor eating habits are two principal
causes.
Here are some guidelines to help
your child achieve and maintain a healthy body weight.
1. Offer fruits and
vegetables every day. Prepare them so they are tender but still
crisp or offer raw vegetables as an alternative. Ask children to
help prepare vegetable recipes. They are more likely to try new
foods when they are involved in cooking them.
2. Invest in family
mealtimes. Regular mealtimes promote better nutrition. For families
that sit down together to eat, this means more fruits and
vegetables, fewer fried foods and fewer high-sugar soft drinks. When
children get the nutrition they need, it helps cut down on the
desire for “empty” calorie foods.
3. Physical Activity
Suggestions: Encourage noncompetitive family sports such as jumping
rope, Frisbee disc, tag, or hide-and-seek. After a family meal, take
the family outside. Go for a 10-minute walk or bike ride. It will
help keep the family from settling in front of a screen for the rest
of the evening. Even if you cannot go outdoors, you can still do a
little physical activity. Put on music and dance or check out an
exercise video from your local library. Perhaps most importantly,
make sure that your children see you participate in some physical
activity. If you do not take physical activity seriously, how can
you expect them to?
Children with excessive body
weight are more likely to be overweight as adults which can lead to
higher risk for diabetes, high blood pressure, high cholesterol and
other illnesses. One way to find out if your child is at risk for
excessive weight is to determine his or her Body Mass Index (BMI). This
formula is a measure of weight for height taking into account total body
makeup. Ask your pediatrician to assess your child’s BMI, discuss the
results and any additional steps that need to be taken. Educational
programs of the Cooperative Extension Service serve all people
regardless of race, color, age, sex, religion, disability or national
origin.
New Credit
Card Laws Take Effect
Congress passed the Credit Card
Accountability Responsibility and Disclosure Act in May 2009. While some of
the changes became effective last fall, the majority started February 22,
2010, with others not effective until August 2010. The new credit card law
addresses interest rate increases, penalties, and fees.
The new credit card law will
implement the following changes:
- The Annual Percentage Rate
(APR) on existing balances cannot be increased for one year after
opening the account. The APR may be increased sooner if the credit
issuer informed you at the time the account was opened, the card is
a variable rate card, meaning the APR is linked to a specific
published index, if the minimum payment on the card is not made
within 60 days, and if the card holder had a debt reduction or
concession agreement (meaning the card holder had a special
circumstance agreement with the credit issuers) and did not meet the
requirements of the agreement.
- At the end of the first
year, the credit issuer can increase the card holder’s APR, but only
on new purchases and must be within the potential rate increase
information already provided to the card holder.
- The credit issuer must now
provide 45 days notice to changes that will be made to the card
holder account. The credit card holder will also be allowed to
cancel their credit card prior to new changes taking effect, without
having to immediately repay the outstanding balance. The outstanding
balance would be repaid at the old rate.
- Credit card companies will
still be allowed to offer teaser rates or low introductory offers,
but the rate cannot increase until after the advertised period which
must be at least six months. Credit card companies must be clear in
disclosing information about the teaser rate.
- Credit card holder will now
receive their monthly statement 21 days prior to the due date. This
is an increase from 14 days.
- If you have a credit card
with multiple interest rates, for example a specific interest rate
for balance transfers and a different rate for new purchases, any
payment over the minimum monthly payment must be applied to the
highest interest rate balances first.
- Two-cycle billing will be
prohibited. Double cycle billing is when the credit issuer uses both
the current balance on the credit and the average daily balance from
the previous period (even if a portion was paid) to calculate
interest charges.
- You must now opt-in or tell
your credit card company if you want to allow over-the-limit
transactions. If you allow over-the-limit transactions the credit
issuer can only charge one fee per billing cycle.
Perhaps the most notably change
to many consumers, will be the change in their monthly credit card
statement. The monthly credit card statement will now include
information on how much the credit holder has paid in interest and fees
during the current year. Furthermore, the credit card company must now
provide the consumer with how long it will take to pay off the card,
making the minimum monthly payment. Additionally, the card issuer must
provide the minimum monthly payment required to pay off the credit card
within 36 months. This information should help cardholders budget to be
able to pay their card off more quickly. The credit card company must
also provide the due date for the current statement, as well as the
amount of late fees or penalties charged if the payment is late.
Additional information on the new credit card laws, as credit card
information in general is available from the FDIC at www.mymoney.gov,
and the Federal Reserve Board’s Consumer Guide to Credit Cards. If you
are looking for additional money tips, educational materials may be
found on Moneywise. Educational programs of the Kentucky Cooperative
Extension Service serve all people regardless of race, color, age, sex,
religion, disability, or national origin.
2/20/10
Small Steps to
Health and Wealth™ Online Challenge Press Release
Just in time to keep
those New Year’s resolutions to improve health and personal finances,
Rutgers Cooperative Extension is launching its new online Small Steps to
Health and Wealth™ (SSHW) Challenge Web site with “SSHW Worldwide
Challenge 2010.” This free six-week program, open to anyone who enrolls
online, will be held from Sunday, January 17, through Saturday, February
27. Prizes will be awarded for participants who report the highest point
totals.
To sign up for the SSHW
Challenge, follow the “Challenges” link on the Small Steps to Health and
Wealth™ Web site at http://njaes.rutgers.edu/sshw/. Set up a user name
and password and download a simple one-page user’s guide with
instructions about how to proceed. Enroll in the Challenge titled “SSHW
Worldwide Challenge 2010.”
The SSHW Challenge is
part of Small Steps to Health and Wealth™, a national Cooperative
Extension program developed to motivate Americans to take action to
simultaneously improve their health and personal finances. SSHW was
built around a framework of 25 research-based behavior change
strategies. The Challenge was originally developed in a “paper and
pencil” format with printed worksheets and is now available online.
It has been well
documented that, when people monitor their behavior and measure their
how they’re doing, they are often inspired to do better and achieve
positive results. Participants in a SSHW Challenge are “on their honor”
to report their activities accurately. If they “cheat” on reporting
their points, they are only cheating themselves by not following the
recommended daily practices.
The SSHW Challenge is
based on the performance of ten recommended practices on a daily basis:
five that involve health and nutrition and five that involve financial
management. Ten points are given for performing each one for a maximum
of 700 points per week and 4,200 points for the entire challenge. “The
Challenge is a great way to convert ambitious New Year’s resolutions,
like losing weight and saving money, into daily action steps,” noted
Barbara O’Neill, Extension Specialist in Financial Resource Management
for Rutgers Cooperative Extension.
The five daily health
and nutrition practices are: eat at least 4 cups of fruits and
vegetables; get at least 30 minutes of exercise; drink water or
unsweetened beverages instead of sugar-sweetened beverages; walk 10,000
or more steps with a pedometer; and learn something new about health and
nutrition.
The five daily financial
management practices included in the SSHW Challenge are: save a $1 bill
(or more) and/or pocket change; invest $5 or more per day (including
automated retirement savings plan deposits); track money spent
throughout the day; eat lunch prepared at home; and learn something new
about personal finance. The latter activity, for both health and
personal finances, can be accomplished by visiting Web sites, attending
seminars, or by reading, listening to, or viewing media reports.
As participants enter
their personal data, they will see their point totals for each day of
the week and for each of the ten activities described above. They’ll
also see a bar graph that compares their personal progress to the
average scores of everyone else participating in the Challenge. Daily
motivational messages will also be provided to participants. Paper
tracking forms can be downloaded to keep track of daily activities until
they are entered online.
Doing even one of the
ten recommended daily practices is a great way to get started on the
path to better health and improved financial security. The more SSHW
Challenge activities that are performed by participants, the better. To
sign up for “SSHW Worldwide Challenge 2010,” visit
http://njaes.rutgers.edu/sshw/.
If you are not on-line and would like a hard copy of the Small Steps
book we have several here at the office that will be offered free on a
first come first served basis. Call to reserve your copy and then simply
stop by to pick it up.
1/14/10
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The first UK Plaid
Products: will be appearing in stores and available for
online purchase in September! The initial collection includes a
men’s tie, duffle bag, carrier tote bag, two sizes of cosmetic
bags, two sizes of table cloths, napkins, a photo frame, and an
id case. The website
www.ukplaid.com offers individuals an opportunity to
register their email address and receive notification when the
products are available. Later this fall, the Plaid Advisory
Board will be reviewing new product ideas developed by students
in Merchandising, apparel, and Textiles during the 2009 spring
semester and selecting additional products for production.
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9/10/09
Physical activity
is beneficial
Recent reports in the media
question the effectiveness of exercise for weight loss and weight
management. However, physical activity and exercise do provide many benefits
for individuals including lower disease risks, mental health improvements
and weight control.
Numerous studies show
exercise and physical activity help prevent chronic diseases such as heart
disease, osteoporosis, obesity and diabetes. Also, people who exercise
generally feel better mentally. This is because during exercise your brain
releases endorphins, hormone-like substances that are the body’s own
“natural pain-killers.” This release can help prevent and treat mild cases
of anxiety and depression. In fact, research shows regular moderate exercise
to be as effective in treating moderate depression as antidepressant
medication.
The problem is most of
us don’t get enough exercise and physical activity every day. In 1973,
Americans could eat around 2000 calories per day and still maintain
their weight. However, from 1973 to 2003, Americans decreased their
daily amount of physical activity by 25 percent, which would mean it
takes 500 calories less to maintain weight! During the same time, the
amount of calories we consumed rose by 300 calories a day. Those two
numbers combined show many Americans consume an excess of 800 calories a
day. Consuming this many excess calories can cause weight gain of at
least one pound per week.
It’s easy to incorporate
more physical activity in your day. Here are some ways you can become
more physically active:
1. Incorporate more
physical activity while at home and work. Household duties such as
climbing stairs, carrying laundry, running the vacuum, cleaning closets
and moving boxes can help you stay in shape. When at work, take the
stairs instead of the elevator or park farther away and walk to your
building. Get up and move from your desk at least once every 30 minutes
even if it’s only to make a copy or go to the restroom.
2. Find ways to
incorporate more walking into your day. Walking can provide you with
physical activity, as well as help you clear your head, listen to music
or spend time with friends and family.
3. Build and maintain
strong muscles. You can do this without purchasing expensive exercise
equipment or weights. Utilize your available resources. For example,
canned goods make good hand weights. Stretches and muscle toning are
also things you can do while watching television.
While physical activity
and exercise do have benefits, it may not lead to weight loss on its own
for everyone. If you want to lose weight, it’s important for you to make
healthy changes to your diet in addition to more physical activity. Once
you reach your weight loss goal, physical activity and exercise can help
you keep the weight off.
We have free Second
Sunday Tee Shirts available for any group/family that is planning to be
physically active on Sunday, October 11! We have 75 that will be given
on a first come, first serve basis. We also have several pedometers,
some water bottles, lunch bags and frisbies that will be provided to
those indicating they plan to participate!
10/1/09
Upcoming/Ongoing Programs
& Opportunities:
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The Second Wind Dreams program is working
on providing individual shadow boxes for each resident at Homestead Nursing
Center. They will be hung at the resident’s door and will include a small
life history of the resident letting visitors and staff know a little more
about the individual. Pictured are Helen Davis, Pat Gray, Saundra Smith and
Alvin Roberts working to stain the 64 boxes that were purchased thanks to an
anonymous donor. For information on how you or your group can participate in
Second Wind Dreams contact Vicki Atha or Don Dalger at Homestead, Sue
Barnett-Second Wind Dreams Chairman or the Henry County Extension Office.
MORE...
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Your chance to
help Second Wind Dreams: Many of you know about the Second Wind
Dreams program that grants dreams of residents of nursing homes! Here is
an easy one! Homestead would like to have some CD’s and DVD’s donated
that the residents might enjoy(they do not want VCR or cassettes). Music
from the 30’s through the 70’s would be great (ex; Frank Sinatra, Big
Band, Dean Martin, perry Como, Old time Country, Semi-Classical, Old
Standard Blues). And movies that might be appropriate! If you have any
you can either drop by the Extension Office and we will get them to
Homestead or take them directly there! Vicki Atha (activity Director at
Homestead) needs some volunteers to assist residents when they play
Bingo-right now they are playing at 2:30 on Mondays, 10:30 on
Wednesdays, and 10:30 on Saturdays. Vicki also needs some volunteers to
help residents remember how to knit and crochet give her a call
at 845-2861. In the 1940's, everyone pitched in to win the war, so
fulfilling dreams for elders nationwide is our way of thanking the
Greatest Generation.
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