UK Cooperative Extension Service KSU Cooperative Extension Programs
at the Henry County Web


The Cooperative Extension Service of Henry County, Kentucky



Dear Friends:

Check for dates and times in our newsletter, now available in PDF only.

Maryellen continues to support the Second Wind Dreams Program and continues as a volunteer in the Living Well Program. Contact the Extension Office for more information.

Also, at the bottom of this page are many links to information that you may find helpful.

Second Wind Dreams Project

Now find us on Facebook too!

Educational programs of the Cooperative Extension Service serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expressions, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.

Maryellen Garrison

Henry County Community


Celebration of 80th Anniversary of KEHA
(3 1/2 minutes) and KEHA.ORG

The AgrAbility Channel
Identifying Snakes!
We Are Extension
(7 1/2 minutes)

Joining Extension Homemakers is a great way to get involved with and give back to your community.
If you are interested in learning more, contact the Henry County Extension office.

 The Jericho Homemaker Club received the 2016 Henry County Extension Homemaker Club of the Year Award.
Pictured L to R: Area Treasurer Irene Smith, Wanda Roberts, County President Saundra Smith, Linda Noel, Carol Bryner,
Marcia Reider and Area Environmental Chair Marian Call.

Fitness Beginnings: Exploring little-known benefits to exercise

At one time or another, we have all heard that exercise has benefits. Some of the most common benefits we tend to hear about are how exercise can help lower your risk for chronic diseases such as heart disease, stroke and diabetes, but the benefits only start there.

It may sound funny that exercise can save you money, but a study published in The Journal of the American Heart Association shows that it does. Study participants who engaged in moderate exercise for at least 30 minutes a day for five days a week had significantly lower health care costs compared to those who did not. Those who had heart disease and regularly exercised lowered their health care costs by $2,500 a year compared to heart patients who exercised little to none.

Exercise can also boost your brain. Numerous studies of aerobic exercise show that it helps protect your memory and helps fight off cognitive decline as you age.

It may also help you live longer. In addition to lowering your risk for chronic diseases that could shorten your lifespan, exercise lowers mortality rates from all causes of death. It also helps slow the aging process.

Maybe you have taken a walk to calm down or relax from a particularly stressful situation. There is a reason for that. The benefits of moving makes people feel happier, according to research. Physical activity can also help lessen symptoms of depression, reduce stress and lower anxiety.

Now that you are ready to take in the benefits of exercising, remember adults need 30 minutes of physical activity at least five days a week. Children need at least an hour every day. If it has been a while since you worked out or if you have certain health conditions, consult your doctor before beginning any exercise program. You may want to start slow. Any movement is better than none. You can also split up your exercise up throughout the day, such as three, 10-minute segments, to get the amount of exercise you need.

For more information on the benefits of exercise, contact the Henry Extension office.

May 2018

Home Vegetable Gardening in Kentucky, provides information on planting dates and care instructions for most vegetables. Both publications are available online. Gardening in Small Spaces is available at Home Vegetable Gardening in Kentucky is at

Support each other in times of tragedy

Events that cause negative stress are known as traumatic events. According to the Centers for Disease Control and Prevention, traumatic events are “marked by a sense of horror, helplessness, serious injury or the threat of serious injury or death…and affect survivors, rescue workers, and the friends and relatives of victims who have been involved.”

People who go through a traumatic event can experience serious emotional distress. Furthermore, witnesses of an event or those who watch an event unfold on television can also be affected. Because traumatic events are recognized as a threat to one’s own personal safety and/or the world, they often cause physical, emotional and physiological distress and leave us with unanswered questions and uncertainty. Traumatic events can include: natural disasters, accidents, random violent acts like a school shooting, other acts of terrorism and war. But they can also include events such as moving to a new location, death of a family member or pet, hospitalization or divorce.

Responding to these traumatic situations in a productive manner can help us become stronger individuals and better community and family members says Amy Hosier, extension specialist for family life education.

Try not to compare yourself to others, as no two people will respond to traumatic events the same way. Some people may feel so numb, hollow or overwhelmed that they don’t even know how to respond, while others respond with anxiety or feel as if they’ve lost control, or experience grief and disbelief. Common reactions to trauma also include rapid heartbeat, sweating, changes in daily activity, sleeping and eating patterns, sensitivity to lights and sounds, increased conflict in relationships, headaches and nausea. It is not uncommon for children to experience bed-wetting.

According to the CDC, many people do not start feeling “normal” again for weeks or even months after a traumatic event. If stress symptoms persist or get worse, a person could be suffering from post-traumatic stress disorder, and a medical or mental health professional should be contacted for consultation and follow-up.

Research has shown that moving forward and working at resolving one’s feelings at the time of a traumatic event is beneficial. This helps a person re-establish a sense of safety and trust. In a time of tragedy, be there for each other. Practice patience and understanding with your family members, friends and co-workers. Realize the additional stress may make them more irritable than normal.

At times family members and friends may feel helpless—not knowing what to do or how to help, but sometimes just being there is more help than you realize. If someone wants to talk to you about their feelings and the experience, encourage them and let them share. Do not question whether you are the right person for them to confide in and don’t worry about your response; they identified you as someone who can listen and provide comfort and support. Be careful not to force people to talk about their feelings or share information about the traumatic event if they are not ready.

Some people find it healing to volunteer to help with recovery efforts in their community like taking food to families struggling with the disaster or raising money to benefit survivors. Others may want to join or start a survivors’ group where they can discuss their feelings with others who have shared similar experiences.

Be a friend to yourself and others. Recognize that you and your family and friends will likely experience new or different emotions after a tragedy and that it will take time to heal. The CDC recommends individuals maintain their usual routine as much as possible, be kind, turn to family, friends and community members for support, and recognize when things are out of control and help is needed. The American Psychological Association says engaging in healthy behaviors such as eating well-balanced meals and practicing relief through relaxation techniques can also help you to cope with distress.

March 2018

The Multicooker Craze

The “instant pot,” a small kitchen appliance, is the latest craze to hit the culinary world with consumers touting health benefits and ease of use in the trendy appliance. Here is some information from our UK Extension specialists on the multicooker.

The Instant Pot is just one brand of multicooker. Several companies manufacture multicookers like the Instant Pot.

Multicookers have several different functions all contained in one unit. A single appliance can be used to steam, saut, brown, slow cook, pressure cook, make yogurt or stir food while it is cooking. It depends on the unit design and brand.

The multicooker offers some great advantages over other machines. One appliance does it all so there is no need to have several different ones taking up counter space. The pressure cooker has several safeguards that have been put in place to prevent the unit from exploding. It’s fairly quick and easy to use. You can start off by browning or sauting then transition to a slow or pressure cooking method for the same pan within seconds.

Before using, read the manual to discover the features and become familiar with your new appliance. Keep the manual with the appliance or in a handy location for future use. Also, make sure to register your new appliance so the manufacturer will have a record of your purchase in the event of a malfunction or recall.

Depending on the unit size, you may be limited on how much you can cook at once. You may need to invest in additional dishes or pans, made specifically for use inside the multicooker to get the most from your machine. For certain functions, cooking times do not include pre-heat time. For example, if a recipes says, “done in seven minutes,” you might need to plan for an additional seven minutes heating time prior to cooking and additional release times depending on natural or quick release.

The multicooker is a small appliance that might be something you will enjoy, and the more you use it, the more comfortable and creative you can become when preparing food. Later this spring we are hoping to get copies of a new UK Publication on multicookers that is being written by an equipment specialist for us.

Tax refund season: It’s like Christmas come really early!

Or maybe it is just late? Either way, tax refund season is an excellent opportunity to begin the New Year by making wise financial decisions. According to the Internal Revenue Service, the average tax refund in 2016 was about $3,050. Historically, Americans have found a wide variety of uses for their tax refunds which range all the way from saving to spending, and everything in between. But maybe you have wondered, what should I be doing with my tax return? Consider the following suggestions to guide your decisions during the upcoming tax return season.

Contribute to an Emergency Savings Fund: Many Americans don’t have adequate money in their emergency savings fund. Most financial experts recommend saving at least 6 months of living expenses. While that may seem an insurmountable goal, research has indicated that most Americans don’t even have $400 saved for an emergency so that might be a goal to start with. Without any savings we are financially vulnerable in the case of job loss, illness, or any other unexpected expense. Adding to your emergency savings will make you more financially secure. Although it isn’t as fun or exciting as buying a new vehicle or the latest technology, contributing to your emergency savings is one of the wisest uses of your tax refund.

Reduce or Eliminate Debt: Most Americans are currently carrying some form of debt, whether it be credit card debt, student loan debt, vehicle loans, etc. Using your tax return to reduce high interest loan debt is a smart move because not only will you reduce the principle, but you will also manage to reduce the amount of interest you will owe in the future. Compare the impact of putting your tax return in a savings account that earns 1% interest vs. reducing credit card debt with an 18% Annual Percentage Rate. Eliminating debt will give you much more bang for your buck.

Pay Yourself In the Future: For many people, their first inclination is to treat their tax refund like an unexpected windfall and to run out and spend that money immediately. However, paying yourself now will not be nearly as wise as paying yourself in the future. In other words, invest your tax refund to be used at a later date. You can do this in a variety of ways like starting a college fund for your children: whether you already have kids or you plan to have kids in the future, it is never too early to start saving. In an era of sharply rising costs of higher education, saving for college is an excellent use of tax refund dollars. Or you could contribute to your retirement: even if you have been conscientious about contributing a portion of each paycheck to your retirement savings, it can seem as though there is never enough money to feel financially secure in the future. Pad your retirement accounts with your tax refund. You might invest in the stock market: although it would be advisable to address outstanding debts first, investing in the stock market is a good use of tax refund dollars because it has pretty consistently outperformed savings accounts, bonds, and Certificates of Deposit. And lastly be sure to spend it wisely if you do decide you want to spend it, do yourself a favor and spend it wisely. Use tax refund dollars to improve your vehicle or your home because these expenses pay dividends in the future as well.

February 2018

Mold and Mildew

Mold and mildew are two fungi that may appear from time to time in your home. They can trigger allergic reactions or asthmatic complications for certain people, so prompt removal is critical to protect your family’s health.

Both mold and mildew are types of fungi that grow in moist environments, spread easily and live on various surfaces. Mildew is a type of mold that usually has flat growth and remains on the surface. Mold contains multiple identical nuclei and grows in patches of various colors and can penetrate beneath the surface of an infected material.

If you notice mold’s musty smell, locate the source and quickly fix the problem. Mold growth requires moisture and high humidity, so lowering the humidity level in your home is essential to stopping its spread. You can reduce the humidity level in your home by running a dehumidifier, air conditioner or furnace. If you use a humidifier in your home, shut it off or adjust it if the relative humidity level gets higher than 50 percent. Repair any plumbing leaks immediately and eliminate as many sources of moisture as possible. Increase air circulation in problem areas, and use exhaust fans vented to the outside when taking showers or cooking. Unvented kerosene or gas heaters produce moisture from combustion and you should not use them where mold is a problem.

Many times, with the proper safety equipment, you can successfully remove small areas of mold in your home. When removing mold, use a N95 or N100 respirator with a NIOSH approval No. TC-21C or TC-84A. Wear eye protection, rubber gloves and clothes that you can remove and quickly wash. Remove mold from hard surfaces by scrubbing the area with dish detergent and water. Rinse the area with clean water and quickly dry the surface. It is impossible to completely remove mold from porous surfaces so it is best to discard these materials.

Seek professional assistance for mold removal if the moldy area is larger than 10 feet, has significant water damage, is in your HVAC unit, was caused by sewage or other forms of contaminated water, or if you have health concerns that prevent you from removing the mold.

Ways to save on winter heating costs:

With the winter we have had thus far, chances are you’ve seen at least one or two high heating bills. While home heating costs can put a strain on your wallet during the winter, you can do certain things to save money on these expenses while still keeping your home warm.
Sunlight, even in the winter, is a great way to add natural, free warmth to your home. Open your blinds and curtains during the day, particularly on south-facing walls as they get the most exposure to the sun. As the sun sets, close them to help trap in the warmth.

Leaks in your windows and doors can allow warm air to escape and cold air to come inside. Check your home for air leaks, and fill gaps and cracks with caulk or insulation. Air can also escape through your chimney. When you are not using it for warmth, close your fireplace’s damper to keep in warmth. Use area rugs on tile, wood or laminate floors to help trap in heat.

Turn your thermostat down when you leave the house for work or other extended periods of time. This keeps you from paying for heat you are not using. When you return, set the thermostat to the lowest comfortable setting. For every degree you lower the thermostat, you can save about 3 percent on your heating costs. Wear layers of clothing inside, and add extra blankets to your bed or to help you stay warmer at a lower temperature.

Ways to Save on Convenience at the grocery store

Most of us love convenience, especially when it comes to food. Convenience items are already prepared and packaged, so that we have little work to do before consuming the product. Convenience items are everywhere, but most commonly found at the grocery. They also tend to be more expensive than regularly packaged items.

You can purchase different types of convenience items including scratch, semi-convenience, convenient and ready-to-eat. A general rule of thumb is the more time a food takes you to prepare, the cheaper it is, with ready-to-eat options exhibiting the greatest costs.

For example, bagged lettuce can cost three to four times more than if you purchase a head of lettuce and shred it yourself. In the center aisles where you find boxed packaged foods, 100-calorie pack snacks generally cost 20 percent to 100 percent more than the same item in a regular sized package. In this case, the additional packaging leads to more costs.

You can make smarter monetary choices at the grocery store by choosing wisely when it comes to convenience items. First, invest time instead of money. For example, purchase the whole head of lettuce and take the time to prepare it on your own. Purchase a regularly packaged snack and use the serving size on the nutrition facts label to make your own small snack size.

Use the unit price to compare similar items. The unit price is listed on the price tag directly below the item on the shelf. The unit price gives us an idea of how much the items costs divided by weight. Using this number, we can compare foods that are the same but in different sized containers or we can use it to compare brands. Your best value will generally be the item with the lowest unit price.

Remember that purchasing convenience items at the grocery store is not always a bad thing. It is important that you recognize the best balance of time, quality and cost that fits your and your family’s lifestyle. Make sure that spending a bit more on convenience items truly adds value and not a perceived value caused by good marketing.

For more money-saving tips or a free copy of our text “Small Steps to Health and Wealth”, contact the Henry office of the University of Kentucky Cooperative Extension Service.

January 2018

Keep warm this winter

As the mercury drops on the thermometer, remember to stay warm both indoors and outdoors for your health. This is particularly true for older adults as they tend to lose body heat faster than younger adults.

Not staying warm enough can lead to hypothermia. This condition occurs when your body temperature drops too low. For older adults, that number is around 95 degrees F. Hypothermia can lead to many other health problems including heart attack, kidney problems and liver damage. According to the Centers for Disease Control and Prevention, more than half of all hypothermia-related deaths are in adults 65 years and older.

You may not notice early signs of hypothermia. They include cold hands and feet, a puffy or swollen face, pale skin, confusion, anger and sleepiness. Later signs of hypothermia include trouble walking or clumsiness; stiff, jerky arm and leg movements; slow heartbeat; slow, shallow breaths and blacking out. Shivering can be an early sign of hypothermia but is not a guarantee. In fact, some people experiencing hypothermia do not shiver at all.

Being outside during cold weather or even inside a chilly house can cause hypothermia. Try to stay inside on chilly days, especially those that are also windy and damp. If you cannot stay in, remember to dress in loose fitting layers to keep yourself warm and wear a hat and scarf as you tend to lose a lot of body heat from your head and neck. Keep your thermostat set at 68 degrees F or higher to make sure you stay warm enough inside during the winter. Remember to also wear warm clothes while inside and use blankets for additional warmth. If you are worried about heating costs, close off doors and vents in unused rooms. Keep the basement door closed at all times, and put rolled up towels by doors to block drafts.

Medical conditions including thyroid disease, diabetes, Parkinson’s disease, memory loss and arthritis can make it harder for you to stay warm. Some prescription and over-the-counter medications can also affect body heat. Talk to your doctor about ways to stay warm if you have these conditions and before you start or stop any medication.

If you think yourself or a loved one is experiencing hypothermia, seek immediate medical attention. For more information on weather-related issues or healthy aging, visit your Henry County Extension office.

Navigating the holidays as a caregiver

Caregiving can be stressful, and these stresses can be elevated around the holidays as you are faced with added responsibilities and obligations. Whether this is your first holiday season as a caregiver or you have been providing care for years, you can do several things to make the holidays easier on you, the person you’re caring for and your extended family and friends by following the recommendations below.

1. Plan ahead. This includes shopping for gifts and food for holiday meals well in advance of the holiday. Doing so can minimize the chances you will feel rushed or stressed as the holiday approaches.
2. Prepare your guests. This may be the first time your guests will see their loved one since you became their caregiver, and you don’t want your family members or the person you’re caring for to be frustrated or embarrassed by their health situation. Remind your guests of any physical and mental limitations your loved one may have. Celebrate the holidays where the person you are caring for resides. This can keep their stress levels lower, as they don’t have to worry about traveling or being in an unfamiliar environment.
3. Ask for help. Have someone run errands for you, such as mailing Christmas cards or picking up items from the grocery store, or have them stay with your loved one so you can do those tasks. Most people are happy to help if you ask.
4. Take time for yourself. Take a break from caregiving and holiday planning to do something that you really want to do. Simple things such as taking a winter walk or enjoying coffee and a conversation with a friend can help to improve your spirits.
For more information on caregiving or holiday survival tips, contact, the Henry County Cooperative Extension Service or check out the AARP Prepare to Care Family Caregiving Guide on-line.

Protecting Your Identity During the Holiday Season

The holiday season is in full swing! It’s one of the busiest times of year, as we are often juggling office and school holiday parties, gift purchasing, and family celebrations. The winter holiday season is also the biggest shopping season of the year. Holiday shopping hotspots, including both brick and mortar shopping centers and online retailers, are primary targets for identity thieves. There are simple steps that you can take to help protect yourself this holiday season (and year round).

Be aware of your surroundings while shopping. Is someone standing too close behind you in line? Is the person taking pictures with his/her cell phone? These could be signs of “shoulder-suffers” who try to take a picture or write down your credit card information from behind. To limit the opportunity of shoulder-suffers only have your credit card out while your transaction is taking place and use your hand to cover important information such as your credit card number, pin number, and name.

Limit what you bring shopping. When you are shopping, it is important to have your hands free. Limit the extra items you bring while shopping so that you are not constantly setting down and picking up a purse or other items that could be left behind. It is important to carry your driver’s license, but do not bring extra credit or identity cards with you. Your social security card should definitely be left at home in a safe place.

Protect your smartphone. Smartphones are designed to put information at our fingertips. Many people use their smartphones for banking, online shopping, and to track personal information. Consider having safeguards in place on your smartphone in case it is lost or stolen, so that someone will not be able to instantly gain access to all of your personal information. If your smartphone has an auto-lock, consider setting up a unique pass code. The automatic log-in on apps and the “rememberme” feature on websites can be very handy; however, they also allow a thief instant access to your personal information.

Shop with cash or credit. Shopping with cash is a great way to limit your holiday spending and stay within your budget. However, some individuals may find it more practical to shop with their credit or debit card. Use your credit card instead of your debit card. Your credit card will offer additional protections if it is lost or stolen unlike your debit card.

Be mindful of your accounts. It is easy to overspend during the holiday season. Being mindful of your accounts and transactions will help you stay within your budget, and aware of any fraudulent activity. Double check your transactions to make certain that they match your purchases. Often credit card thieves will make small dollar amount purchases to make transactions on your bill less noticeable.

When shopping online, you enter a tremendous amount of personal information including your name, phone number, address, not to mention your credit card information. Always make certain that you are using a personal/home computer for online shopping. Public computers, such as those at work or the public library, may store your information that someone could access later. Be certain the website you are using is secure. Once you enter into the shopping cart phase of a website, the web address should have an “s” after the http. The “s” indicates that your data will be transmitted securely. Also, be certain that you are on a legitimate retailer’s site. Knock-off websites do exist and at times it may be difficult to tell the difference from the legitimate site. Safeguarding your identify is important regardless of the time of year. These strategies to protect your identity are easy and quick to introduce into your shopping routine, and will keep your holiday season happy and financially secure.

December 2017

Holiday Shopping Season is Upon Us

Although Thanksgiving is barely over, the holiday shopping season will soon be here! Holidays are often an exciting time of the year. Spending time with family, enjoying time off work, and celebrating with family traditions are enjoyable activities. However, the holidays also can represent added stress due to the crunch on your wallet. Decorations, gifts, and food expenses add up quickly. The month of December can be very expensive, in terms of holiday spending.

Holiday shopping can be both a rewarding and stressful experience. Every year, millions of Americans flock to retail and online stores to buy gifts for their family and friends. Unfortunately, poor planning and the pressure to buy the perfect gift often leave many families in debt in the months following the shopping season. If you are worried about overspending this year, the following tips will help you to develop a plan for buying gifts for everyone on your list without breaking the bank.

1. Establish a budget. Before you even think about stepping foot in a store, prepare your holiday shopping budget. To do this, make a list of everyone who you are planning to buy for and then determine how much money you are able to spend on each person. No matter how small of a gift you intend to give, it is important to include it in your budget.
2. Use cash. When doing your holiday shopping, use either cash or debit and avoid using your credit card whenever possible. Using cash or debit forces you to avoid spending money that you don’t have. Additionally, using a credit card most likely means that you will be paying interest on your holiday purchases.
3. Do not open department store credit cards. When you are at the cash register this holiday season, the sales associate will most likely offer you an attractive discount on your purchase in exchange for opening a department store credit card. However, that discount will quickly disappear if you are not able to pay your credit card balance in full. Keep in mind that these credit cards often come with annual percentage rates of 20% or higher.
4. Do your research. Prior to heading out to the stores, take advantage of the Internet. If you know exactly what you want to buy, a quick Internet search will provide you with a list of prices for any given item. Keep in mind that many stores price match, meaning that if you wish to buy from a particular store, they may be able to match the lowest price offered by their competitor.
5. Start shopping early. Don’t plan on waiting for the “holiday season” to arrive to start your shopping. You are likely to find great deals all year round if you keep your eyes open. Starting your shopping early will save you money and also cut down on the stress associated with holiday shopping!
6. Track your spending. Be sure that you keep track of your spending so that you know how much money you have already spent before making additional purchases. This is particularly important for shoppers who like to spread out their holiday shopping over the course of the year.
7. Think about what is important to your family. Before spending, think about what it is about the holidays that your family considers most important. Holiday traditions such as a big family meal may be more important than being able to give a certain number of gifts.
8. Free gift wrap. During the holiday shopping season, many retailers offer free gift wrap. Taking advantage of these services will save you money on gift wrapping supplies at home and time.
9. Do it yourself! If you are feeling creative, consider making do-it-yourself gifts for family and friends. Do-it-yourself gift wrap using supplies such as newspaper or paper grocery bags is also a great way to save money during the holiday season.

Keep these tips in mind before your next holiday shopping outing. Remember that it is important to budget and prioritize your holiday spending. Take a moment to think about what is really important to you during the holiday season and enjoy your family and friends!

November 2017

Socializing is important for your health

Just as we need food and water to survive, we also need meaningful social relationships and connections. Because we are wired for social contact, going without it increases the risks to jeopardize our overall health, well-being and life quality. While it is okay to feel lonely and to be alone at times, chronic loneliness can cause serious health concerns. Researchers continue to demonstrate how important meaningful relationships with others are to our mental, emotional and physical health.

Loneliness, if not addressed, can lead to social isolation, physical and mental decline and depression. Recent studies have shown that social isolation can also lead to a number of negative health impacts, including poor sleeping patterns, a disrupted immune system, poor nutrition, destruction of arteries and high blood pressure. When the need for socialization is not met, it can also negatively affect learning, memory and motivation.

Loneliness can occur at any age and can be a normal feeling—especially after a break-up, a move to a new location, loss of a loved one or exclusion from a group. But chronic loneliness—feeling lonely, isolated or not to close to people for an extended period of time, can bring about discomfort and distress, including feeling sad, empty, isolated, distanced from others, deprived and filled with longing. These feelings lead to many problems. Children and teens, for example, are more likely to adopt an outcast status, have problems in or drop out of school or even become delinquent. Lonely adults are at greater risk of alcoholism and depression. Those living alone are at greater risk of suicide.

Loneliness is particularly prevalent among older adults. As we age, our social circle shrinks, which makes it more difficult to have meaningful interactions with others. According to a 2013 AARP study, the percentage of adults who say they are lonely has doubled since the 1980s from 20 to 40 percent. About 30 percent of adults older than 65 live alone. That number jumps to 50 percent in adults over 85.

If you are experiencing loneliness, you are not alone, and you don’t have to be as there are many ways to increase your social interactions.

Find a cause to be passionate about and donate your time. There are many community organizations in our community in need of volunteers. Not only will you get to interact with others, but you will also get satisfaction from giving back. Our Second Wind Dreams Committee meets the second Tuesday of the month at 1:30 at the Extension Office and is a great way to interact.

Don’t miss opportunities to interact with your family. Attend family events, such as reunions and weddings. If you have grandkids who live close, consider attending one of their extracurricular activities, such as a ballgame or a dance recital.

Take up a hobby. Find something you are passionate about or learn more about something you already enjoy. We are offering an open knitting and crochet class every Thursday in October from 1:30 to 3:00 at the Extension Office, and our Homemaker Book Club meets the fourth Wednesday at 1:30.

October 2017

Join Extension Homemakers

If you are interested in learning something new or giving back to your community, you may consider joining the Kentucky Extension Homemakers Association. Clubs across Kentucky are currently recruiting new individuals.

The goal of KEHA is to improve the quality of life for families and communities. Each group carries out this objective differently based on region or interest.

More traditional groups focus on food, nutrition, health and family development while other groups delve into cultural arts, heritage and 4-H. Anyone can join KEHA and find a group that suits their specific interests. Emerging special interest clubs have cropped up in several counties including cooking, quilting and photography groups in Henry County we are thinking about trying to start a Pinterest Club and possibly a knitting and/or crochet group. One of the more important aspects of KEHA is the group’s commitment to volunteer service. In the past year, KEHA raised $37,257 for the University of Kentucky Ovarian Cancer Research and Screening Program. Likewise, KEHA members donated 1,080 pillowcases and more than 200 quilts and comforters to the Center for Courageous Kids in Scottsville, in Henry County Homemakers donated $990 in 4H Camp Scholarships to Henry County 4Hers.

KEHA’s longstanding history of excellence in community and leadership development across the state has been a way for many homemakers to dedicate a portion of their time to volunteer service and to their families and communities.

If you are interested in joining KEHA, visit or contact the Henry County Extension office to learn more about local clubs and opportunities. We currently have 9 clubs meeting in Henry County, some meet during the day and others at night.

At the farmers market:

Look for plump, fresh berries that are uniform in color. Ideally, they should not have any stems or leaves attached. Avoid moldy, crushed or bruised fruit. Do not use berries that have moisture leaks staining the carton. Store berries unwashed and covered in a refrigerator. Use within two days for optimum flavor and texture.

Contact the Henry County Extension office for more information on ways to prepare in-season produce or about our local farmers market offerings. For more Plate It Up! Kentucky Proud recipes, visit or contact the extension office for recipe cards. Plan to stop by the Henry County Farmers Market where WIC/SR Farmers Market Coupons are accepted. They are located at the Courthouse Lawn in New Castle on Wednesday and Saturday mornings and give this unique Very Berry Salsa recipe a try:

Very Berry Salsa

4 cups apples, finely diced
1 cup blueberries
1 cup strawberries, diced
1 cup raspberries, halved
1 cup blackberries, halved
1 tablespoon fruit preserves
tablespoon sugar
tablespoon brown sugar

32, 2 ounce servings

In a large bowl, combine apples and berries. In a small bowl, mix together preserves and sugars until well blended. Pour preserve mixture over fruit and toss to coat. Cover and chill in the refrigerator for at least 30 minutes.

Nutritional Analysis:
20 calories, 5 g carbohydrate, 1 g fiber, 4 g sugar.

August 2017

Pedestrian Safety

Walking and running may seem like two of the simplest ways to get healthy, but it’s important to remember to stay alert when you exercise on sidewalks and along roadways.

Whether you are a pedestrian or a driver, it’s vital for you to be cautious and courteous to others. Remember not one group has sole rights to the road. We must share it with others. Here are some safety tips for drivers and pedestrians.


• Wear bright colored clothing and reflective materials to make sure others can see you, particularly if you exercise at dawn or dusk.
• Walk on the sidewalk when available. Walk facing traffic if there is no sidewalk.
• Cross at designated crosswalks and intersections.
• Wait for a walk signal and make eye contact with drivers before crossing at an intersection.
• Listen for engines or look for backup lights if walking in a parking lot or near driveways. Don’t use electronic devices or wear headphones when crossing the road.
• Exercise in familiar areas and with a partner if possible.
• Tell a family member, neighbor or friend where you are going and when you should return.
• Trust your intuition and avoid situations or people that do not seem right.


• Understand that bicyclists and pedestrians have the same rights to the road that drivers do.
• Slow down at crosswalks or intersections and be prepared to yield to pedestrians. In Kentucky, it’s the law.
• Never try to pass a vehicle stopped at a crosswalk.
• Be cautious and look for others when backing up.

Broccoli actually has two growing seasons in Kentucky. Kentucky growers began harvesting their first crop in May and will continue to harvest through early July. The second season ends with a harvest in the late fall.
You can steam, boil or microwave broccoli or enjoy it raw. As you will see in the Plate It Up Kentucky Proud recipe below, it can give a flavorful and healthy twist to popular summer dishes.

Good Eats from Local Farmers

Broccoli is one of the most nutrient-dense vegetable that you can eat. It is a good source of vitamins A and C, beta carotene, folic acid and phytochemicals. Researchers recommend you consume several servings of broccoli and other cruciferous vegetables like cauliflower, cabbage and Brussels sprouts several times a week due to their high antioxidant levels. A diet high in antioxidants can reduce your risk of developing some forms of cancer as well as heart disease.

When shopping at the market, choose broccoli that has tender, young and dark-green stalks with tightly closed buds. If you purchase about 1.5 pounds of broccoli, you’ll get four, one-half cup servings. Store broccoli, unwashed, in the refrigerator for no more than three to five days in a perforated plastic bag. Wash just before preparing to maintain its texture and prevent mold from forming.

Contact the Henry Extension office for more information on ways to prepare in-season produce or about our local farmers market offerings. For more Plate It Up! Kentucky Proud recipes, visit or contact the extension office for recipe cards.

Broccoli Grape Pasta Salad

3/4 cup diced pecans
8 ounces whole grain pasta (bow tie or other)
5 slices turkey bacon
2 cups seedless red grapes
1 pound fresh broccoli
3/4 cup low-fat mayonnaise
1/4 cup honey
1/3 cup diced red onion
1/3 cup red wine vinegar

16, 1/2-cup servings

Preheat oven to 350 degrees Fahrenheit. Bake pecans in a single layer in a shallow pan for five to seven minutes or until lightly toasted and fragrant, stirring halfway through. Prepare 8 ounces of pasta according to package directions. Cook bacon according to package directions. Cool and crumble into small pieces. Cut the broccoli florets from the stems and separate florets into small pieces using the tip of a paring knife. Slice 2 cups of grapes into halves. Whisk together mayonnaise, honey, diced red onion and vinegar in a large mixing bowl. Add broccoli, cooked pasta and grapes; stir to coat. Cover and chill for 30 minutes. Stir in bacon crumbles and diced pecans, just before serving.

Nutritional Analysis:
160 calories, 7 g fat, 1 g saturated fat, 5 mg cholesterol, 125 mg sodium, 24 g carbohydrate, 3 g fiber, 9 g sugar, 4 g protein.

If you are interested in preserving some of the summer produce stop by the Henry County Extension Office for copies of our food preservation publications. There is also a class being offered at the Oldham County Extension Office on Thursday, June 8 at 6:30 p.m. and Friday, June 9 at 10:00 a.m. The classes are free and open to the public. Call 222-9453 to register. You will learn the safest methods to preserve the summer bounty.

June 2017

You May find Strawberries at the Farmers Market

The Henry County Farmers Market is open again and they had strawberries this past week! A perennial farmers market favorite, growers harvest Kentucky strawberries during May and June. They are a very refreshing snack and they are full of vitamins. Just one cup provides a great source of vitamin C, which according to the American Cancer Society, could help lower your risk of cancer and gastrointestinal tract problems. They are also a good source of vitamin A, iron, fiber and folic acid. Folic acid is a particularly important for pregnant women and those trying to become pregnant, because it helps prevent certain birth defects. As you will see in the Plate It Up Kentucky Proud recipe below, it is a perfect low-calorie snack for an on-the-go treat, as one cup only contains 55 calories.

When shopping for strawberries at the market, look for bright red berries. The berries should have a natural shine and be plump, as strawberries will not ripen further after picking. Use as soon as possible after purchasing for optimal flavor and the highest nutritional value. Store in the refrigerator for one to three days in any packaging. Wash strawberries right before you eat them. When washing, make sure that you do not remove the caps. These caps ensure that water does not soak into the berry and dilute its flavor and texture. To dry, simply place them on a paper towel and enjoy with any dish.

Contact the Henry Extension office for more information on ways to prepare in-season produce or about our local farmers market offerings. For more Plate It Up Kentucky Proud recipes, visit or contact the extension office for recipe cards.

Spring Harvest Salad
Yield: 8, 1 cup servings

5 cups of torn spring leaf lettuce
2 cups of spinach leaves
1 1/15 cups of sliced strawberries
1 cup of fresh blueberries
cup of thinly sliced green onions

4 teaspoons lemon juice
2 tablespoons of olive oil
1 tablespoon balsamic vinegar
1 teaspoons Dijon mustard
2 teaspoons of Kentucky honey
teaspoon of salt
cup of feta cheese crumbles
cup of unsalted sliced almonds

Combine leaf lettuce and spinach leaves with sliced strawberries, blueberries and green onions in a large salad bowl. Mix together the lemon juice, olive oil, balsamic vinegar, Dijon mustard, honey and salt. Pour the dressing over the lettuce mixture and toss to coat the lettuce. Lastly sprinkle feta cheese and sliced almonds on top and serve.

Nutritional Analysis:
130 calories, 9 g fat, 1.5 g saturated fat, 240 mg sodium, 12 g carbohydrate, 3 g fiber, 7 g sugars, 3 g protein.

Saving Money at the Grocery Store

Do you find yourself spending more money than you would like to at the grocery store? If so, you are certainly not alone. According to the Bureau of Labor Statistics, food is the third-largest household expense for American households. Much of the expense associated with food shopping is due to overspending. Fortunately, there are many ways that you can save money at the grocery store without skimping on your needs! Below are some suggestions that will help you to save on your next grocery shopping trip:

Make a grocery list. Before you go to the store, make a grocery shopping list. It may be helpful to have a bulletin board in your home for you and your family members to mark down needed items throughout the week. Additionally, use your grocery store’s weekly flyer to prepare your list. Catering your meals and snacks around sale items will save you the most money. Be sure that you buy only what is on your list.

Use coupons. You can now find coupons in grocery store flyers, magazines, newspapers, and online. Be sure to clip coupons for your favorite products when you see them. Pay attention to expiration dates – even if you are not planning on using a product for a while, it may be worth it to buy the product before your coupon expires. Additionally, consider saving your coupons until the product that you are interested in buying goes on sale to maximize your savings.

Choose the grocery store that will give you the most for your money. Smaller grocery stores are often appealing because of their neighborhood charm but shopping at a larger supermarket will offer you lower prices. Larger grocery stores are able to buy stock in larger amounts which translates to greater savings for you.

Enroll in loyalty programs. Many supermarkets offer loyalty programs. These programs will provide you with exclusive access to sales and will also reward you with points for your purchases. Loyalty points may often be redeemed at gas stations or on future purchases.

Snack before grocery shopping. Believe it or not, eating a small snack before entering the grocery store can save you money. Shoppers who enter the store with an empty stomach are often tempted to make unnecessary purchases.

Buy store brands. Store brands are almost always cheaper than brand name products. If you are unsure of whether or not you will like the store brand, consider buying a smaller quantity to try. You can then make decisions on which store brand items you prefer to buy.

Compare prices based on the cost per unit. You will find the cost per unit printed on the item’s label on the grocery store shelf. The cost per unit tells you what the cost of the item is per ounce, gallon, pound or any other unit of measurement. Using the cost per unit for comparison shopping between products will guarantee you the most savings.

Avoid buying prepared products. Do the work yourself! Buying a prepared product is usually more expensive. For example, instead of buying broccoli florets buy a head of broccoli and cut off the florets yourself.

Buy produce when it is in season. You will find the best deals on produce when you buy in season. When your favorite produce items are not in season, consider buying these items in the canned or frozen foods section – you will find lower prices as well as fresher items.

By following these suggestions, you will become an expert at saving money on your grocery shopping trips! Remember, saving money at the grocery store is all about careful planning. Also be sure to start checking out the great produce at our local Henry County Farmers Market which will be opening on Saturday mornings at the Courthouse lawn in New Castle, later in the season they will be there on Wednesday mornings too. They will be accepting WIC and Senior Coupons.

May 2017

Spring Allergies

Spring is a time for renewal, but if you suffer from seasonal allergies this renewal can make this time of year miserable.

Hay fever, also called allergic rhinitis, starts with cold-like symptoms. Unlike a cold that goes away in seven to 10 days, an allergic reaction tends to linger until its source is identified and treated or no longer present. One of the most common causes of allergies during the spring is high pollen counts. Depending upon the type of pollen you are allergic to, this could happen at various points in the season. Different types of pollen peak at different times.

To reduce your exposure to pollen, monitor local pollen counts and take necessary precautions when the type of pollen you are allergic to is high. Precautions can include such things as starting to take allergy medicines or closing the windows in your home at night, as well as the following:

• Stay inside on dry, windy days.
• Change your clothes and shower after being outside to remove pollen.
• Do not hang laundry outside.
• Avoid being outdoors in the morning, when pollen counts are the highest.
• Use air conditioning to cool your house or car.
• Vacuum your floors often.

Seasonal allergies can develop at any time during your life and are not necessarily something you are born with. Sometimes signs of allergies aren’t straightforward, as it can be hard to distinguish an allergy from the common cold. This is especially true with children. If you or your child has cold symptoms that last more than a week or seem to occur at the same time every year, you may want to talk with your health care provider about it. Only a certified health care provider can truly diagnose allergies and prescribe treatments.

More information on healthy living is available at the Henry Extension office.

April 2017

Colorectal cancer rates rise in young adults

March is colorectal cancer awareness month. Cancers of the colon and/or rectum have long been associated with individuals over 50. While that age group still accounts for the majority of cases, they are declining thanks to increased disease awareness and preventative screenings. But diagnoses among adults in their 20s and 30s are on the rise, according to a recent study conducted by researchers with the American Cancer Society.
Since the mid-1980s, rates of colorectal cancers have increased by 2.4 percent every year for patients between 20 and 29 and by 1 percent each year for patients 30 to 39. As a result, those born around 1990 have double the risk of developing colon cancer and a quadruple risk of rectal cancer compared to people born in the 1950s.

While researchers have not yet determined the cause for this increase, it’s important for young people to know the symptoms of colorectal cancer and to see a medical professional if they are experiencing them. These symptoms include blood in your stool, change in bowel habits, cramps that don’t go away, a sensation that there is always something in your bowel, narrow stool and unexplained weight loss.

It’s important for you to know if colon cancer runs in your family, as that increases your risk for getting the disease. While you can’t control your genetics, you can control several behaviors that may increase your risk for colorectal cancer. These include:

• Physical inactivity
• Overweight and obesity
• Diet low in fruits and vegetables
• A low-fiber, high fat diet
• Heavy alcohol consumption (three or more drinks per day)
• Tobacco use

Research has shown obesity is a serious risk factor for colorectal cancer. It has also shown that physical activity can lower your risk of developing colorectal cancer. Strive to increase your physical activity if you are sedentary. Some recent studies also suggest that diets rich in whole grains, fruits and vegetables may also help prevent the disease. Both diet and physical activity can help you reach and maintain a healthy weight.

More information related to health and nutrition topics is available through the Henry County Extension office.

Update on Whooping Cough:

You may have heard about the cases of whooping cough in Lexington. Although most persons you may meet are vaccinated against the illness, it is important to be aware of whooping cough, its symptoms, and treatment.

Pertussis, commonly known as whooping cough, is a respiratory illness. It is very contagious. Pertussis vaccines are the most effective tool to prevent this illness, but like all vaccines, it is not 100% effective. This means that if whooping cough has been going through the community, there is still a chance that a fully vaccinated person can catch the illness. However, if a person has been vaccinated, usually the infection is not as bad for him or her.
Whooping cough spreads from person to person through coughing, sneezing, or even being in close proximity to someone with the illness. Many people are infected with whooping cough by siblings, parents or caregivers who do not even know they have the illness. Symptoms of the illness usually begin within 5 – 10 days after being exposed. However, it could take up to 3 weeks.

There are two stages of symptoms for whooping cough: early stage and late stage. In the early stage the symptoms include runny nose, low-grade fever, a mild, occasional cough and apnea-a pause in breathing. Later stages include fits of many, rapid coughs followed by a high-pitched “whoop”, vomiting during or after coughing fits and exhaustion after coughing fits.

If a person has been vaccinated, he or she should not have as severe symptoms:
• The cough will not last as many days
• Fewer coughing fits and whooping
• Less vomiting after coughing

Symptoms for babies are very different from older children and adults. Babies might not even have a cough or it could be a slight cough. They are also likely to show apnea – a long pause in breathing. This illness is very dangerous for babies. Information about babies who have the illness shows that about 50% of babies under one year need care in the hospital.

If a school age child is showing symptoms, he or she should stay home from school and visit a healthcare provider. You should take your child to a healthcare provider even if he or she has been vaccinated. If your child has whooping cough, he or she will need to stay out of school until all antibiotics have been taken.

If a person in your home has whooping cough, the healthcare provider may recommend that others in the home also take an antibiotic to prevent the spread of the illness.

Many adults may think that vaccines are only for children. But did you know there are several vaccines that adults should get as well? It is recommended that adults get the flu vaccine every year. This vaccine helps protect adults against the seasonal flu and can lessen the symptoms if the flu is caught. It is also recommended that adults get the Td/Tdap vaccine. This is a vaccine that protects against tetanus, diphtheria and pertussis. Pertussis is also known as “whooping cough.”

Additionally, depending on the age of a person and their health conditions there may need additional vaccines and boosters such as: Chickenpox, Shingles, MMR, Hepatitis A, Hepatitis B, and Pneumococcal. If you will be travelling to places overseas, you may need other vaccines. Vaccines are needed throughout life, not just as a child. Talk to your healthcare provider today to see if there are vaccines that you may need.

911: Things to know before you dial

We all know to call 911 to report life-threatening emergencies, but knowing what to say to a dispatcher can help increase police, fire or EMT response time, which in some situations can save a life.

When calling 911, try to stay calm and answer questions to the best of your ability. Answer loudly, and answer clearly. Dispatchers are trained to ask certain questions to help them best assess a situation. Be sure to describe your location to the best of our ability with either a street address, intersection or landmarks to help emergency personnel locate you. Remember, when calling from a cell phone, the 911 call center that answers your call may not be the one that services your area, so know which city and county you are in. Remain on the phone until the dispatcher says you can hang up.

If you accidentally dial 911, stay on the line to tell the dispatcher you made a mistake and there is no emergency. Otherwise, the dispatcher will have to call you back, or they may send emergency personnel to your location to see if there is an issue. Do not prank call 911.

Never call 911 for non-life threatening emergencies. This number is not the place to get information, directory assistance or pay traffic tickets. Also, do not call this number to report a medical problem with one of your animals.
Adults Need Vaccines Too!

Many adults may think that vaccines are only for children. But did you know there are several vaccines that adults should get as well? It is recommended that adults get the flu vaccine every year. This vaccine helps protect adults against the seasonal flu and can lessen the symptoms if the flu is caught. It is also recommended that adults get the Td/Tdap vaccine. This is a vaccine that protects against tetanus, diphtheria and pertussis. Pertussis is also known as “whooping cough.”

Additionally, depending on the age of a person and their health conditions there may need additional vaccines and boosters such as: Chickenpox, Shingles, MMR, Hepatitis A, Hepatitis B, and Pneumococcal. If you will be travelling to places overseas, you may need other vaccines. Vaccines are needed throughout life, not just as a child. Talk to your healthcare provider today to see if there are vaccines that you may need.

March 2017

Remember Your Finances While Spring Cleaning:

 Many people have an annual spring cleaning routine which includes washing windows, cabinets and woodwork. This year take time to also “clean-up” your financial records. Sort through your financial paperwork, and identify old statements which can be shredded or thrown away. Remember, it is always a good idea to shred any paperwork that contains personal information, especially bank account, credit card or other financial information.

If you have old utility bills, credit card bills, ATM receipts or cancelled checks lying around the house, typically you can shred these types of documents after one year. Prior to discarding the statements, be certain that all payments have posted to the accounts and there are no billing issues. Financial documents, such as pay stubs and bank statements, can also be shredded after one year, unless you are planning to apply for a loan in the near future. A lender may need up to 2 years of documentation. Tax returns should be maintained a minimum of 3 years.

After you have sorted your financial paperwork, get organized. Setup a filing system that works for you. Set aside a specific time, at least once per month, to file new documents as they come into the house. If organizing your financial records seems overwhelming, start today and move forward. Once you get the filing system started and organized, then work backwards as time permits.

Adjust Your W-4: If you are receiving a tax refund this year, you may consider changing your withholding amount or the amount of taxes deducted from your paycheck. Ideally, you do not want to receive or owe the IRS any money at the end of year. If you are receiving a refund, you are overpaying throughout the year or allowing the government to borrow your money interest free. The average tax refund was nearly $3,000. That is an additional $250 per month that you could be putting to work for you by paying down debt, building an emergency fund, increasing your retirement contributions or working toward other financial goals. It is easy to change the amount of taxes withheld from your paycheck, by adjusting your W-4. Check with your employer to update your W-4 and the recommended withholding amount. Your withholding amount is determined by your marital status and the number of allowances or dependents that you claim. The IRS also has a withholding calculator available online at, under the tools tab. If your family situation changes throughout the year, you can update your W-4 at any time.

Drink up for good health

Most of us hear early on that we should drink water for good health, but some of us may not know why it is so important.

More than two-thirds of our bodies are made of water. It helps lubricate our joints, and without water, our organs could not properly function. Water is also essential in helping us remove waste from our bodies.

If you don’t consume enough water, you run the risk of becoming dehydrated. Dehydration can cause headaches, mood changes, fever, dizziness, rapid heartbeat and kidney problems among others.

The Centers for Disease Control and Prevention suggests adults consume between 91 and 125 fluid ounces of water each day on average. Individuals who choose water when they are thirsty and at meal time usually have no problem drinking enough daily. Water may also be consumed through healthy food choices like fruits and vegetables. Keep in mind that your daily intake amount can fluctuate depending upon your weight, age, sex, activity level and certain medical conditions. You will also need to consume more water if you are in a hot climate, are physically active, running a fever, or losing fluids through vomiting and/or diarrhea.

Below are some suggestions on how to increase your and your family’s fluid intake.

• Keep a bottle of water with you.
• Eat more foods with high water content like fruit and vegetables.
• Add fruit to water for flavor.
• Give children water when they are thirsty.
• Choose water over sugar-sweetened beverages when eating out. Not only will you consume fewer calories, but water is free in most restaurants.

Here is a recipe from Plate It Up! Kentucky Proud that could help you increase water intake.

Strawberry Green Tea

13 cups water
13 green tea bags, regular size
1 pound fresh strawberries
1 cup honey
1 lemon, optional
Yield: 16, 8 ounce servings

Directions: Wash strawberries and remove the tops. Chop the berries with a hand chopper in a large pot. Add water to the chopped berries and bring to a boil, stirring occasionally. Remove from heat and let mixture cool for 5 minutes. Add tea bags and submerge. Steep tea for 2 to 3 minutes. Strain the tea through a mesh strainer or cheesecloth-lined colander into a 1-gallon pitcher. Add honey and stir until dissolved. Chill and serve. Garnish with a lemon slice or fresh strawberry if desired.

Nutritional Analysis: 70 calories, 0 g fat, 0 mg cholesterol, 5 mg sodium, 19 g carbohydrate, 1 g fiber, 17 g sugar, 0 g protein, 30 % Daily Value for vitamin C

Protect Your Heart

Heart disease is the No. 1 cause of illness and death for women and kills more than all forms of cancer combined. February is Women’s Heart Health Month, and it is a great time for women to start taking better care of their hearts all year round.

It’s important to know your personal risk for heart disease and family history. Common risk factors for heart disease include elevated blood pressure, high cholesterol levels, smoking, diabetes, a sedentary lifestyle and overweight or obesity. Obesity increases women’s risk for at least five leading causes of death including heart disease, stroke, arteriosclerosis (hardening of the arteries) and some types of cancer. Two of the best ways to improve your heart health is to change your diet and to exercise.

You have many different options to change your diet for the better. Most of them include incorporating more vegetables and fruits and fiber sources into your diet. The U.S. Department of Agriculture’s “MyPlate” encourages people to fill half of their plates with fruits and vegetables. Fiber not only helps prevent heart disease but also can help prevent diabetes, manage weight and improve digestion. Good sources of fiber are beans, barley and oats.

You can also start incorporating more Mediterranean meals into your diet. People in Mediterranean countries tend to have lower rates of heart disease because they eat a diet rich in monounsaturated fat and linolenic acid. They consume more olive oil, fish, fruits and vegetables.

High blood pressure can be a major contributing factor to heart disease and arteriosclerosis. If you have high blood pressure, learning to control it can greatly reduce your risk of developing heart disease. The Dietary Approaches to Stop Hypertension (DASH) diet has been proven to significantly lower blood pressure. This diet involves limiting your salt intake and consuming plenty of fruits, vegetables, low-fat dairy products, fiber and lean meats. More information about the DASH diet is available on the National Heart, Lung and Blood Institute’s website,

More than two-thirds of Kentuckians report that they are “not active” and 71 percent of women in the state report being sedentary. You can become more heart healthy by incorporating more movement into your day. That doesn’t necessarily mean you have to spend hours at the gym. If you lead a sedentary lifestyle, you can start small by doing things like taking the stairs instead of the elevator, parking further away from a store entrance, playing tag with your kids or walking around your neighborhood. Every bit of movement helps.

If you are a senior who is interested in getting you more active come visit our “Living Well” program that will be meeting every February 3, 10 and 17 in February before our full session begins in March. We meet at 10:30 at the Henry County Extension Office. For more information call us at 845-2811. We also have free pedometers at the Extension Office, if you would like one just stop by. And finally we are participating in the Henry County Small Steps to Health and Wealth On-line Challenge which runs through the month of February. To sign up follow the Challenge link available at Register an account by creating a user name and password, and download the simple one-page user’s guide with instructions on how to enter a challenge. Enroll in the challenge titled “Henry County, KY Small Steps to Health and Wealth.”

Safety tips for heating your home

Winter is upon us and we need to remember that fire and carbon monoxide poisoning are real concerns that come with staying warm.

According to the National Fire Protection Association, between 2009 and 2013, U.S. fire departments responded each year to an average of 56,000 home structure fires that involved heating equipment. Space heaters are the most common type of heating equipment involved in home fires, accounting for 40 percent of all fires, and more importantly, 84 percent of non-firefighter deaths.

In addition, carbon monoxide poisoning is a serious risk. From 2009 to 2011, the Consumer Product Safety Commission estimated 49 people died each year from heating-equipment-related carbon monoxide poisoning. Because carbon monoxide is odorless and colorless, some people die in their sleep.

Following a few safety rules can lessen the chance of a fire or carbon monoxide poisoning at your house during the winter.

Keep flammable materials like curtains, clothing, paper and cleaning supplies at least 3 feet away from any heating equipment, especially space heaters, wood stoves and fireplaces.

Keep volatile liquids like paint and cleaners in a different room.

Make sure all vents are free of obstructions.

Have a furnace professional check your furnace for gas leaks, cracked burners and heat exchangers, and other malfunctions.

Use a glass or metal screen in front of your fireplace so embers don’t pop out and create a fire hazard. Keep the hearth clear of decorations and debris.

A smoke alarm is still the best tool for early fire detection, and a carbon monoxide detector is the best tool to prevent fatal carbon monoxide buildup. At a bare minimum, you should have a smoke alarm on every level of your house and at least one carbon monoxide detector located per manufacturer’s recommendations. Replace the batteries in these detectors at least once a year and replace all of the alarms every 10 years, since their sensors wear out.

Have a 3-foot “child-free zone” around open fires and space heaters and teach your children that fires and heaters are dangerous.

If you have a wood stove, it should be surrounded by a non-combustible floor, and in some cases non-combustible wall panels. Have chimneys cleaned and inspected every year by a qualified professional. A sluggish draft or smoke rolling into the room could mean creosote buildup in the flue, which could lead to a nasty chimney fire.

Use only clear, 1-K grade kerosene in kerosene heaters. Grade 2 kerosene burns dirtier and releases many more pollutants. Never use other fuels like gasoline, as they can cause fires or explosions.

You must provide outside air ventilation for kerosene space heaters or any other unvented heaters, to prevent carbon monoxide buildup. A general rule of thumb is 1 square inch of open window or door for each 1,000 BTUs of heater rating, but check manufacturer’s instructions.

Propane heaters should never be brought indoors unless they are specifically identified as being “indoor-safe.” These heaters are for temporary indoor use only, such as during a power outage. They have an oxygen depletion sensor to automatically shut off if oxygen is limited. Even still, they are only for temporary indoor use.

Turn off portable heaters when leaving the room or going to bed.

Never use your oven to heat your home. Plug electric space heaters directly into a wall outlet. If an

extension cord is absolutely necessary, it must be as short as possible, and use wire as large as or larger than the heater cord. A thin extension cord will overheat and result in a fire.

Rehearse with your family fire safety practices. For example, set a family meeting place outside your house if a fire occurs, so you will know that everyone is safe. Educational programs of the Kentucky Cooperative Extension Service serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expression, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.

February 2017

Healthy Greens provide a Boost to your Diet: Leafy greens are an important addition to a healthy diet. They contain few calories, little fat, and no cholesterol, plus they taste great. Many are high in vitamins A, C, and E and in beta-carotene, calcium, iron, and fiber. Most of the greens that we eat are grown throughout the year. These greens can be in season any time from April to December. The most popular in the United States include mustard, collard, turnip, and kale greens.

Mustard greens originated in Asia about 5000 years ago and have been used in dishes all around the world. They have a peppery flavor when added to foods. When selecting mustard greens they may be dark, light, short, fat, smooth, or curly. A one half cup serving of cooked greens yields only 25 calories.

Collards greens are the oldest known in the cabbage family and date back to the ancient Greeks and Romans. When selecting collard greens look for those found in bunches and still have all of their leaves intact. These greens are an excellent source of vitamin A and C. Collard greens are considered a winter type of food and their peak months are between January and April.

The popularity of turnip greens came to the United States from Asia and it became a delicacy of the south. Select turnip greens that are bright in color and have crisp leaves and slender stems. Turnip greens are a good source of vitamin A, folate, vitamin C, vitamin K, and calcium. Turnip greens also help your body produce cells, strengthen bone, and help regulate kidney function.

Kale is another green that originated in ancient Rome. It was brought to the United States in the 17th century. Kale is from the same vegetable family as collard greens. A one cup serving of kale yields 36 calories. Kale is extremely high in vitamins A, C, and K. Kale is typically grown in the colder months.

Here is a soup that will warm you up on a cold winter day! One day I substituted chopped ham for the turkey and it was good!

Turnip Green Soup

8 ounces, fresh turnip greens, chopped
or package frozen turnip greens, thawed and chopped

8 ounces roasted turkey, chopped
1 medium onion, chopped
cup fresh carrot, chopped
1 cup potato, peeled and diced
clove garlic, minced
1 15 ounce can white beans, drained and rinsed
1 14 ounce can low sodium chicken broth
1 teaspoon salt
1 cup water
1 teaspoon crushed red pepper flakes

Directions: If using fresh greens, cook until tender. Chop fresh or frozen turnip greens, roasted turkey, onion, and carrot. Peel and dice potato and garlic clove. Place chopped vegetables and chopped roasted turkey in a large soup pot. Drain and rinse white beans. Add beans, chicken broth, salt, and 1 cup water or enough to cover all ingredients. Stir well. Place pot on stove and bring to a boil. Add red pepper flakes. Cover, reduce heat, and simmer one hour, stirring frequently.

Yield: 6, 1 cup servings
Nutrition Analysis: 120 calories, 3.5g fat, 12 g protein, 10 g carbohydrate, 3 g fiber, 30 mg cholesterol, 420 mg sodium.

Second Wind Dreams "Dream Team"

Second Wind Dreams Founder P.K. Beville (center) came all the way to Henry County from Alpharetta Georgia to meet with our local Second Wind Dreams Committee (left to right) Margaret Hayden, Carol Bryner, Wanda Thurman, Saundra Smith, P.K., Sue Barnett-Committee Chair, Maryellen Garrison-Henry County Extension Agent, Edith Tennill and Eleanor Sharp. Our group has granted 104 dreams of residents living at Homestead Nursing Center. The goal of Second Wind Dreams is to enhance quality of life for Seniors and to change the perception of aging.


and the video Second Wind Video

Celebrating The History of Extension in Henry County
History of Extension in Henry County History of Extension in Henry County

4H Agent Cathy Toole displays the 4H Apron made by Rose Barmore in 1935 at the Celebrating Extension Memories program held this past Sunday at Twin Oaks Assisted Living. The apron was an amazing piece of stitchery with French seams and handmade buttonholes and will be used as a learning tool at the current 4H sewing classes being taught.

Over 100 past, present and future Extension Volunteers enjoyed reminiscing over the many 4H Scrapbooks and memorabilia displayed at the Celebrating Extension Memories Program. The purpose of the program was to recognize the many faithful Extension Leaders who have made a proud history for Extension in Henry County. The first Extension Agent in Henry County was Carl Malone who started in 1925 thanks to forward thinking of J.C. Helburn the President of the Eminence Chamber of Commerce who talked the Chamber and our local banks into providing the funding to get Extension started. The Henry County Local provided Carl with office space and a desk and the rest is history!

History of Extension in Henry County Attending the Celebrating Extension Memories program were Jerri Cockrel (Home Ec Agent 1973-1985), Maryellen Garrison (Home Ec Agent 1986-present), Steve Moore (Extension Agent 1974-present), Alice Thompson (Extension Secretary 1978-1988), Katie Sue Yount (Extension Agent 1964-1972), Jim Prewitt (Ag Agent 1967-1983), Cathy Toole (4H Agent 1997 to present). Not pictured but present is Sheila Atchison (Extension Secretary 1973-1978), also not pictured is current Secretary Annmarie Ivers (Extension Secretary 1988 to 2011). This group represents 172 years of Service to the Cooperative Extension Service!

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 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.

Don't forget to check our archives for informative reminders.

Barn Quilts Tour

Budget Blues?  Try this link to our UK site for MONEYWISE.

Do you have a Plan?

Emergency Severe Weather Action Plan Template:

Earthquakes Basics and Safety Tips from EDEN:

And, Earthquakes info and safety tips from FEMA:

NOTE:  We are making an effort to save postage and clean our mailing list- which is a postal regulation for us. If you currently receive our newsletter and are NOT a member of either an Extension Homemaker Club, a Member-at-Large or a participant in Senior Series-Small Steps you will need to call us at 845-2811 and let us know that you wish to continue receiving this newsletter. We would like to keep you on our mailing list to let you know about events and activities BUT we realize that some of you may not want to receive these messages and may be sending our notes directly to the "circular file". So unless we hear from you this will be the last newsletter you will receive. Also we are going to be ending our RSVIP monthly notice so you will need to register for those programs from this newsletter.

Would you like to receive your Homemaker Newsletters in email?

You can now also sign up on email to receive your newsletter: We are creating a mailing list to deliver your newsletter right to your email address but first we need to know would you be interested? Email is more economical for us and faster for you. So if this sounds interesting email me at  .

All submissions are governed by the same privacy policy as established by The Henry County Web.

IMPORTANT:  If you are using INSIGHTBB or AT&T for your internet connection and email YOU MUST turn off or adjust your providers SPAM/EMAIL FILTER to accept email from us.  If you don't do this, it is likely you will miss out on email from us.  (And you maybe be missing other email erroneously identified as "spam".  Check your settings or get more information from your Service Provider.)

Look for these articles in the Archives!

Carbon Monoxide Poisoning
Praise Your Children
Celebrate...Your Family
Popular Weight Loss Diets
Healthy Activity
Going Green Exclusive
Skills for Solo Parents...
Consumer Tips
Credit Identity Fraud
Cranberry Juice
Warm Up With Breakfast
Similarities Between Health and Finances
More Similarities Between Health and Finances
Caring for Chenille
Dressing for an Interview
Making Your Clothes Last Longer
Don't Fall for a Telephone Line
March/National Nutrition Month
Americans Are Sluggish
UK Biotech Web Site
and more....Article Archive page 2

Henry County Web spinning sun

Kentucky Climate Summary
from the UK Ag Weather Center

Henry County Web storms weather

Area Homemakers Association
State Homemakers Association

See Blue, Go Green
See Blue, Go Green

More Agriculture Related Sites

Related Pages on this Domain

UK Search of Publications


Much of our information and many of our programs and services are free or low-cost.

Call 502 845-2811 to request any of these recipe leaflets.

From Your Henry County Extension Office

Free Recipe Leaflets

Kentucky Strawberries
Kentucky Apples
Kentucky Corn
Kentucky Green Beans
Kentucky Peas
Kentucky Broccoli
Kentucky Raspberries
Kentucky Cabbage
Kentucky Tomatoes
Kentucky Cucumbers
Kentucky Peppers
Kentucky Potatoes
Kentucky Blueberries
Kentucky Squash & Pumpkins
Add Zest with Zucchini
Food Preservation Series

Cooperative Extension Service
Educational programs of the Cooperative Extension Service serve all people regardless of economic or social status and will not discriminate on the basis of race, color,
 ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expressions, pregnancy,
marital status, genetic information, age, veteran status, or physical or mental disability.


Complaint Proceedure: Any person who believes that he/she has been discriminated against in any Research or Cooperative Extension sponsored program or activity may contact: USDA, Director, Office of Civil Rights, Room 326-W, Whitten Bldg., 14th & Independence Ave. SW, Washington, D.C. 202-9410. 202-720-5964


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Copyright 1997-2020 Joyce K. Meyer. All Rights Reserved
This site was created by Joyce K. Meyer, on October 26, 1997.
Last revised on 07/07/20.