March 2019NEWSLETTERScott County Extension HomemakersMark Your CalendarMarch 7– Rug Hooking Club, 10 a.m.March 7– Small Appliance Madness Class, 6 p.m.March 12– Rug Hooking Club, 6 p.m.March 14– Minchworms Book Club, 1 p.m.March 18– Pub Club Book Club, 6 p.m. @ SlainteMarch 18– Pressure Cooker Class, 6 p.m.March 19– Quilt Club, 7 p.m.March 21– Crochet Club, 10 a.m.March 25– Quilt Club Sit and Sew, 9 a.m.March 25– Truth and Consequences Program atRoyal Spring Middle School (Volunteers Needed)March 27– Lesson Leader Training, 1 p.m.March 28– Rug Hooking Club, 10 a.m.May 23– County Annual Banquet, 6 p.m.There is a date change for theBeginning Quilting Class and theQuilting 102 class. For those enrolled inthis continuing series, please note thatfor the month of March only bothgroups will meet on Wednesday, March13th at 6:00 p.m.Cooperative Extension ServiceScott County1130 Cincinnati RoadGeorgetown, KY 40324(502) 863-0984Fax: (502)’s CornerHappy (almost) Springtime! I am looking forward towarmer weather and hopefully less rain in the future.I hope you will take a close look at all the greatinformation in this month’s FCS newsletter. Due topopular request, we are hosting another electricprogrammable pressure cooker (AKA Instant Pot) class.Hurry and sign up before this one is full, too! We arealso holding a “Small Appliance Madness” class that willdemonstrate how to make game day style food in yourelectric pressure cooker and air fryer. You can registerfor both of these classes online or by calling the office.Please note the information about the upcoming KEHAstate meeting. You should receive a detailedregistration form in your state newsletter. If you plan toattend, please be sure to let me know so we can makeplans to eat together at some point.Our Elkhorn Creek Quilt Guild is hosting a fabulous quiltshow at the Scott County Museum. I hope you will goout and admire all their hard work. Our MasterGardeners are also hosting an Expo to help you get youryard and garden ready for Spring. Please come out andsupport them on March 23rd.Lastly, there is a great opportunity for volunteeringyour time to make a true difference in our community.Please see the details about the truth andconsequences event included in this newsletter.Whitney Hilterbran, County Extension Agent for Family &Consumer Sciences, Scott County

March Lesson Leader TrainingHiring a Dependable ContractorDate: Wednesday, March 27thTime: 1:00 p.m.Building, remodeling, or repairing a home can be one of thecostliest undertakings a family experiences. When buildingor repairing your home, the general contractor you hire can be either the biggest help or the biggest sourceof problems you will encounter. Disreputable builders may try to take advantage of you, lining their pocket,while leaving your house in an unsatisfactory state. You can learn to protect your interests and avoidfinancial disaster by becoming an informed consumer.*All are welcome to attend this lesson presented by Benita Peoples, Harrison County Familyand Consumer Sciences agent, on March 27, 2019 at the Scott County Extension Office.*Volunteers Needed!Truth and ConsequencesProgramRoyal Spring Middle School,March 28thFREE10:30 a.m. until 1:30 p.m.(times approximate)We are in need of homemakers tohelp prepare lunch for communitypartners and volunteers assistingwith this program. All food andsupplies will be provided by the PTA.We just need people to helpassemble it. If you are able to help,please call 502-863-0984 to sign up.

From Your County President, Earlene Arnett:Your Scott County Homemaker Leadership team has begun the process of recruiting for 2019-20 leadership roles. Weneed your help! We have strong leadership in our President Elect Joyce Wright. But as everyone knows her success willdepend on the leaders and members that rally around her with support. Please consider joining our team. Contact meor Whitney if you are interested in learning more about how you can help.I am still seeking information about individual clubs. Let us feature your club next month. Send information to me [email protected] or contact Whitney at the extension office!"Toot Your Own Horn"Elkhorn Creek Quilt Guild has grown tremendously during the past several years. This group began in the mid 1980swith approximately eight ladies wanting to have a venue to share their quilt knowledge. They found the perfect homeas a special interest club of the Scott County Homemakers. Today they are over 70 members strong.March is the perfect time to highlight this group as their annual quilt show will be held at the Scott County GeorgetownMuseum from March 1 - April 13 during museum hours. Group members also support the community group MyBlanket Buddies, an organization who makes blankets for those in need and the Quilt of Valor organization who makesquilts for veterans who have served during conflict. This year individual members made a special gift for a child atChristmas: a quilt, book, and stuffed animal all based on the book theme.For more information about the Elkhorn Creek Quilt Guild contact [email protected] or call 502-863-5015.From your County Chairman for 4-H Youth Development, Collene Coyle:Girls Stick TogetherWhen: Saturday, March 30 from 10 a.m. to 3 p.m. Stay a while or stay all day!Where: North Room, Scott County Extension OfficeTaught by: Collene CoyleSupplies needed: Lunch will be provided. Bring your sewing machine and a few sewing supplies or borrow from the office.The girls in the village in Haiti spend almost one quarter of their lives in a grass hut, sitting quietly on a grass/straw mat.Nothing to do but sit until they can leave the hut and continue their lives. You see there is no corner drug store and absolutelyno Walmart down the road, so once a month the girls, “no matter their age” will enter the hut to sit and wait. Because of theamount of time spent in the hut the girls are at a disadvantage where education is involved. After a certain age the girls nolonger get promoted or get to move forward with their education, they simply miss too many days of school.We are making a difference in these girl’s lives, one girl at a time. Last year we worked together to supply 100 feminine bagsto a Home for Girls. The bags were passed out at the home and at the neighboring clinic. The bags contained 9 washablesanitary pads, underwear, soap, deodorant, toothbrush, toothpaste, comb, hair brush, shampoo, wash cloths, towels, andsafety pens. Also included were a supply of plastic storage bags. You can guess what these are for. Our girl can attend schoolfor a full year and just maybe attend college, improving her life and the lives of other girls just like her.March 30th from 10:00 to 3:00 we are going to be demonstrating how to make the reusable pads. We hope you will join usand maybe take a few home to complete in your spare time. Bring your machine and a pair of scissors and join us. We willgive you lunch and a good time, but most importantly an opportunity to help a little girl in Haiti and if we are really lucky, helpa mother feed her family. You see the hut is for women of all ages.

Adult Sewing Class“Quilter’s Caddy”When: Saturday, April 13th, 10 a.m.-3 p.m. at Scott County Extension OfficeCost: 20 cash or check payable to Scott Co. Homemakers (all proceeds will benefit the scholarship fund).To Register: Call 502-863-0984. Registration and payment due by Friday, April 5.Taught by: Sherry Schneider and Renee Corrigan, Master Clothing VolunteersSupply List: Your Favorite Sewing Machine (or use one of ours) Fabric A: Two pieces 14” x 14” base fabric for inner/outer pieces One 8” circle for inside bottom Fabric B: One piece 2” x 27 ½” for lower binding Two pieces 2” x 26” for upper pocket binding Six pieces each 1” x 5 ½” long for separating screen pockets Fabric C:Two pieces 5 ½” x 26” for pocket sections Construction thread to match Fabric B 2” safety pin or your choice of tube turning tools Ruler Chalk marker Standard presser foot ¼” footJenks/Robey/MinchScholarshipThis 1,000 scholarship is given by donations of Scott County Extension Homemakers in honor of Mrs. Carl (Louise)Robey, a former member of the ScottCounty Extension Homemakers, andformer County Extension Agents, Mrs.Martha Jenks and Ms. Connie Minch.Applicants must be a graduating seniorwho is a resident of Scott County. Preference will be given to those pursing adegree in fields related to Family andConsumer Sciences or Agriculture. Applications are available at Scott CountyHigh School, Scott County ExtensionOffice, and on our website Applications aredue back to the extension office byApril 15.

Scott Co. Master Gardeners Present:2019 Garden ExpoSaturday, March 23rd, 9 a.m. to 12 p.m.Scott County Extension OfficeRain or Shine!Speaker topics include:“Weeds: Friend orFoe?” and “NativePlants: Adding them toyour landscape.” Therewill be presentationsand displays on compost, make and takes forchildren of all ages, garden wreathconstruction, paw paw trees, raised beds, andsoil. Seeds will be available for purchase andlocal vendors will be on site with various gardenrelated items for sale.2019 KEHA State MeetingMay 14-16, 2019Crowne Plaza Hotel, Louisville, KentuckyKEHA State Meeting Registration was sent in the state newsletter in February and is also availableonline at Attend a variety of learning and training sessions. Visit with friends and fellow KEHA members from across thestate. Be inspired by UK student Gracie Furnish who recentlycompleted her term as a national FFA officer. Enjoy a performance by the KEHA Choir. Participate in the Quilt Square Showcase. Learn from and be entertained by cast members from theStephen Foster Story For more information, please visit

The essentials on essential oilsSource: Natalie Jones, UK family health extension specialist and UK HealthCareBy now, you’ve likely heard about essential oils, but may not be familiar with their benefits and risks. Essential oils are highlyconcentrated oils derived from plants. While used for centuries, their popularity has soared, especially among individuals lookingfor natural healing options.A term you may be more familiar with is aromatherapy, which is one way people use essential oils. While research is limitedabout the effectiveness of aromatherapy, some studies have shown the practice may have health benefits such as relievinganxiety or depression or improving health and wellness, particularly for those who suffer from chronic illness. Many oils are safewhen used as directed, but none are regulated by the U. S. Food and Drug Administration. Because they are not regulated by theFDA, companies do not have to test for quality and purity, but some voluntary do.The oil you choose to use depends on the ailment you hope to address. No medically endorsed list exists that specifies which oilis best for treating particular a health condition. The chemistry of oils will vary among different locations, climates, seasons, timeof day when harvested, packaging methods, storage method and even among plants. This is in vast contrast to pharmaceuticalsthat are synthetically reproduced to be the same each time.You can apply oils in a variety of ways but you would most commonly dilute them with a carrier oil and apply directly on the skinor inhale them. The application method depends on the part of the body you’re trying to support and the type of oil you areusing. For example, you would most likely dilute and apply an essential oil topically if you were using it on a wound. It’s mostcommon to inhale oils you are using to enhance your mood for quick results. Some oils can cause skin irritation and you shouldnot apply them directly to the skin. Many oils need to be diluted with a carrier oil such as olive oil or coconut oil before you applythem to your skin. Others may produce an allergic reaction in some individuals or cause sun sensitivity. If you have questionsabout an application method, you should consult an aromatherapist.You should not ingest oils or apply them to mucous membranes such as the inside of your nose or the inside of your mouth.Essential oils should not be used on children under 2 years or who weigh less than 44 pounds. Pregnant women should not useessential oils, and some oils are discouraged among breastfeeding women. If you have asthma or other breathing issues, youshould avoid inhaling oils.UK HealthCare has approved four essential oils for use in aromatherapy when administered by trained professionals within theirclinical setting. These oils are ginger, lavender, peppermint and sweet orange.Before starting any treatment, research the oil and consult qualified health care professionals. Information on other healthrelated topics is available at the Scott County Extension Office.Scott County Extension Homemakers’ Annual BanquetThursday, May 23, 2019 at 6:00 p.m.Scott County Extension OfficeDetails will be included with your April newsletter. We hope you can attend toenjoy this evening filled with recognition, awards, food, fun, and fellowship.

Craft CampCall for Instructors!

Improve Heart and Brain Health Through NutritionWith normal aging, your heart function and brain function can slowly decline. But nutrition and improved lifestyle choices havebeen shown to reverse these side effects. There are very clear links between your heart health and your brain health.Vascular, or blood vessel, health is essential to your overall heart health as well as brain health. The buildup of plaque in thearteries and the stiffening of these arteries are main contributors to heart disease. These same factors can affect brain functionbecause of the decrease of oxygen-rich blood to the brain.So, to increase brain function and improve health, it is important to reduce cardiovascular risks by increasing physical activity,quitting smoking, managing blood sugar levels as well as cholesterol levels, and eating a healthy diet.Studies show that a diet for both brain and heart health includes fruits, vegetables, fish, whole-grain and high-fiber foods, fat-freeor low-fat dairy, beans and lean meats. A diet rich in omega-3 fatty acids can also benefit both the brain and the heart.Omega-3 fatty acids are found in plant sources such as nuts and seeds, vegetable oils, leafy vegetables, and can also be found infish. These types of foods are shown to lower cholesterol levels which in turn decreases the risk for plaque buildup in the bloodvessels. These foods can also lower blood pressure, reducing the risk of hypertension and reducing the strain on blood vesselsand inflammation.Not only are these benefits great for the heart and brain, but they are also shown to be effective for weight loss and increasedenergy throughout the day. These are just some of the many benefits to eating a healthy diet rich in omega-3s while also beingphysically active. The sooner you start these healthy lifestyle choices, the better your heart and brain health will be in the longrun.Source: Janet Mullins, Extension Specialist for Food and Nutrition; Hannah Ford-Hickey, Graduate Student

March Mailbox Member Lesson MaterialsFN1678Nourish Your MusclesThe maintenance of your muscles plays a major role in healthy aging. Bytaking care of your muscles, you can impact your quality of life now and in thefuture. The proteins in our bodies continuously are being broken down andreplaced. Protein is essential to life and needs to be consumed at each meal.Why is protein so important to your diet?Test Your Knowledge1. Our body needs protein for manyreasons. Which of the following is/arefunctions of protein in the body?a. Promoting a healthy immune systemb. Providing energyc. Promoting wound healingd. All of these are functions of protein2. About how much protein does a3-ounce serving of meat, poultry orfish contain?a. 5 gramsb. 15 gramsc. 20 gramsd. 40 grams3. What are the primary fuels formuscles?a. Protein and carbohydrateb. Fat and proteinc. Fat and carbohydrated. Fat and waterAnswers: 1. d; 2. c; 3. aNorth Dakota State University, Fargo, North DakotaJULY 2013Protein is a building block for bones, muscle, skin and blood.l Adequate amounts of protein help heal wounds faster.l Adequate protein helps fight infection.l Protein provides the body with energy.l Protein helps maintain muscle mass.l Protein foods provide B vitamins, iron, zinc and magnesium.5 signs you are not getting enough protein.1 You’re tired when you shouldn’t be.2 You feel weak, and simple tasks may become difficult.3 Your skin has become more fragile.4 Recovering from an injury, illness or wound takes5longer than expected.You have swelling in your legs.How much protein do you need?Protein needs are calculated as a percentage of yourtotal calorie intake. Protein needs can be shown in “grams” orounce equivalents. Here’s how to calculate protein needs ingrams:Example: If you eat 2,000 calories a day, 10 to 20 percent ofthose calories should come from protein.1. Using 20 percent of calories from protein, we do thiscalculation:0.2 x 2,000 400 calories2. Protein contains 4 calories per gram.400 calories 4 calories/gram 100 grams of protein3. Divide protein into meals/snacks throughout the day.100 grams of protein 3 meals/day 30 to 35 gramsprotein per meal, on average

What is a protein food?According to MyPlate, meat, poultry, seafood, beans andpeas, eggs, processed soy products, nuts and seedsare considered part of the Protein Foods Group. Proteinneeds are shown as “ounce equivalents” on MyPlate.l One ounce equivalent 1 ounce of meat, poultry orfish (about the size of four dice), ¼ cup cooked beans(about the size of a golf ball), 1 egg, 1 tablespoon ofpeanut butter or ½ ounce of nuts or seedsTable 1. Protein needs* (in ounce equivalents) basedon MyPlate recommendations.Women19-30 years old31-50 years old51 years old5½ ounce equivalents5 ounce equivalents5 ounce equivalentsMen19-30 years old31-50 years old51 years old6½ ounce equivalents6 ounce equivalents5½ ounce equivalents*These amounts are appropriate for individuals who get less than30 minutes per day of moderate physical activity beyond normaldaily activities. Those who are more physically active may be able toconsume more while staying within calorie needs.Remember:l Excess protein above calorie needs is likely tocontribute to weight gain.l Dollar for dollar, whole foods are a better buy thansupplements because whole foods contain a largervariety of nutrients and other needed ingredients suchas antioxidants.l No conclusive research shows that concentratedprotein sources (such as protein powders) are morebeneficial than whole-food sources.Enjoy different kinds of proteinthroughout the dayl Eggs (6 grams protein / large egg)l Meat, poultry and fish (about 21 grams protein /3-ounce piece – about the size of a deck of cards)l Milk and milk products (8 grams protein /1 cup milk)l Nuts and seeds (about 5 grams protein /1 ounce rawnuts – a small handful)l Tofu (13 grams protein/½ cup tofu)l Legumes, dry beans and peas (8 grams protein /½ cup beans)Healthful Protein-rich Snack Ideasl Try Greek yogurt, which contains 11 to 14 grams ofprotein, depending on the brand.l Try hummus (chickpea dip) or a bean dip withwhole-wheat crackers.l Enjoy a handful of mixed nuts, which will give youabout 5 grams of protein along with healthy fats thatare good for your heart.Nourish Your Muscles ChecklistEat a healthful diet, including adequateprotein.Eat a variety of carbohydrates, includingwhole grains, fruits and vegetables.For more information about nutrition andfitness, visit these websites:NDSU Extension Service: Department of Agriculture with a wide range of nutritionresources: www.ChooseMyPlate.govStay hydrated.Stay physically active, using resistancetraining to maintain muscle strength.Developed byNational Institute on Aging/National Institute of Health. Thesewebsites include a range of exercises with descriptions:Julie Garden-Robinson, Ph.D., R.D., L.R.D.Professor and Food and Nutrition guide.pdfSherri Stastny, Ph.D., R.D., C.S.S.D., L.R.D.Stephanie Anderson, Student DietitianThe NDSU Extension Service does not endorse commercial products or companies even though reference may be made to tradenames, trademarks or service names. NDSU encourages you to useand share this content, but please do so under the conditions of our Creative Commons license. You may copy, distribute, transmit and adapt this work as long as you give full attribution, don’t use thework for commercial purposes and share your resulting work similarly. For more information, visit commissions, North Dakota State University and U.S. Department of Agriculture cooperating. North Dakota State University does not discriminate on the basis of age, color, disability, genderexpression/identity, genetic information, marital status, national origin, public assistance status, race, religion, sex, sexual orientation, or status as a U.S. veteran. Direct inquiries to the Vice Presidentfor Equity, Diversity and Global Outreach, 205 Old Main, (701) 231-7708. This publication will be made available in alternative formats for people with disabilities upon request, (701) 231-7881.

Georgetown, KY 40324 (502) 863-0984 Fax: (502) 863-2392 March 2019 . March is the perfect time to highlight this group as their annual quilt show will be held at the Scott ounty Georgetown Museum from March 1 - April 13 during museum hours. Group members also support the community grou