March 2023 Edition

Family & Consumer Sciences
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March-April 
FCS Newsletter 

Cooking through the Calendar -March 6th@ 1:00 P.M. Addiction 101 with Alex Elswick-March 9th@ 6:00 P.M 
Quilt Guild-March 14th@ 10:00 A.M. 
Backyard Cooking Class@ 1:00 P.M. 
Homemakers-March 16th@ 12:00 P.M. 
Knox Threads- March 27th @ 10:00 A.M. 
Beautiful Minds-March 27th@ 1:00 P.M. 
Laugh & Learn-March 28th@ 6:00 P.M. 
Cooking through the Calendar-April 3rd@ 1:00 P.M. 
Quilt Guild-April 11th@ 10:00 P.M. 
Homemakers-April 20th@ 12:00 P.M. 
Knox Threads-April 24th @ 10:00 A.M. 
Beautiful Minds(Special Painting class)-April 24th@ 12:00 P.M. Laugh & Learn-April 27th @6:00 P. M. 

Please remember to Register for All Programs by calling the Extension office @ (606)546-3447. 

BINGOCIZE

LOOKING FOR A FUN, NEW WAY TO BE MORE ACTIVE?

 

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JOIN THE FUN! 
FUN and EXERCISE 
WHERE: 
Knox County Cooperative Extension Office 
WHEN: 11:00 a.m. 

April 11th & 13th April 18th & 20th April 25th & 27th May 2nd & 4th May 16th & 18th May 23rd & 25th. 

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Laugh and Learn 

Come laugh and learn with your 3- to 5-year-old child(ren) at the Knox County Extension Office located at 215 Treuhaft Boulevard, Suite 7 Barbourville KY, 40906 

We will be offering a FREE one-hour Laugh and Learn Playdate every month for you and your child(ren) to 
engage in playful activities that are designed to prepare them for kindergarten. Adullts and children will hear stories, sing songs, make crafts, play games, and enjoy a healthy snack during every playdate. Be 
sure to sign up and mark your calendars with the following dates so you and your child(ren) can together build the skills they will need to best prepare them for school. 

When: March 28th @ 6:00 p.m. 
Theme: Rainbows 
And 
When: April 27th @ 6:00 p.m. 
Theme: spring 

Please sign up by calling the Knox County Extension Office@ 606-546-3447 . 

 

Addiction 101 

WELCOME TO ALL 
COMMUNITY 
MEMBERS! 

March 9th @ 6:00 P.M. Located at the Knox County Extension Office. 

Addiction 101 is a crash course in substance use prevention, addiction, and recovery.

Objectives:

-Reduce the stigma associated with substance use and substance use disorders

-Identify the most salient risk factors for substance use

-Develop an understanding of addiction as a chronic disorder

-Identify community-based policies, practices, and resources that are supportive of people in recovery

 

 

Fast break for breakfast 

 

In basketball, a fast break is a play that moves the ball quickly from one end of the court to the other. It helps a team get a fast start on a scoring play. Try making a fast break for breakfast everyday too! 
Breakfast can help your body get 
started for a "high-scorint day. 
Breakfast is important. When you get up in the morning, it has been about 12 hours since your last meal. If you don't eat again until lunch, it will be nearly six more hours before any new food energy gets into your system. 
Kids and teens can concentrate on 
their schoolwork better when they're not hungry. Studies show that kids do better in school when they eat 
breakfast. Sending a child to school without breakfast is like sending them into a classroom without books. In Kentucky, more than 80% of schools participate in the School Breakfast 
Program. The breakfast offered through the program is designed to provide one-fourth to one ­third of a child's daily nutrient requirements including calories, protein, calcium, and other essential nutrients. When you skip breakfast, it's hard to make up the nutrients you miss. If your child does not participate in a breakfast program, have a MyPlate breakfast at home. 

Here are some ways to make 
a good breakfast part of your daily game plan. 

•    Invent your own plays: Who says you can only eat breakfast food in the morning? People in other countries sometimes eat soup for breakfast. You can too. If a bowl of tomato soup and a cheese sandwich sounds good, try it. If you liked last night's chicken, have it for breakfast today. The goal is to eat something to fuel your day.
•    Teamwork is important: Eat a combination of foods. Try to include a variety of foods in your breakfast. A healthy breakfast includes at least two of the five food groups. Breakfast is a good time to get your vitamin C. Oranges, grapefruit, and 100% fruit juices are all good choices.
•    Get your game set up quickly: If you're short
on time, fix some foods in advance like yogurt and granola so you can eat a satisfying breakfast quickly.

Make use of your leftovers and extra ingredients. Next time you prepare a homemade meal notice what you end up throwing away or not using. Soup is a great way to use up odds and ends like finely chopped broccoli stalks, other leftover vegetables, and leftover beans, peas, and lentils. Simmer ingredients together and add dried herbs and spices such as thyme, rosemary, or whatever you have on hand. You will be surprised how small amounts of leftovers can be put together to make a tasty meal! 

Parent Corner Fun ways to get your family physically active

• Play “ABC Jacks.” With each jumping jack, say the letter of the alphabet in order.

• Play hopscotch.

• Rake leaves, build a snowman, sweep, or garden.

• Take a walk after dinner and look for a specific shape, like circles or triangles.

• Play volleyball with balloons. Keep a balloon afloat by hitting it back and forth.

• Play “Simon Says.”

• Take the toys (or pet) for a walk.

• Race to the nearest tree or other landmark.

 

 

Recipe: Classic Egg Salad

If you’re a fan of egg salad, try this super-fresh version. Serve this as a sandwich with lettuce and tomato slices, inside a lettuce leaf, or scooped on top of a green salad. • 2 tablespoons plain lowfat Greek yogurt • 1 tablespoon oil • 1 teaspoon mustard • 1 tablespoon chopped fresh herbs (or 1/2 teaspoon dried) such as parsley, basil, dill, cilantro or the leaves from inside a bunch of celery • 1/4 teaspoon salt • 1 celery stalk, finely chopped • 4 large eggs, hard-cooked and peeled 1. Put the yogurt, oil, mustard, herbs, and salt in a bowl and mix well. 2. Add the celery and mix well. 3. Cut the eggs in half lengthwise and then chop them. 4. Add chopped eggs to the bowl and using a fork or spoon, mix well. 5. Taste and add more seasoning if desired. 6. Serve on whole-grain bread as a sandwich or on top of a salad. 7. Refrigerate up to 1 day. Makes 4 servings Serving size: 1/3 cup Nutrition facts per serving: 110 calories; 8g total fat; 2g saturated fat; 0g trans fat; 185mg cholesterol; 240mg sodium; 1g total carbohydrate; 0g dietary fiber; 1g total sugars; 0g added sugars; 7g protein; 6% Daily Value of vitamin D; 4% Daily Value of calcium; 6% Daily Value of iron; 2% Daily Value of potassium

 

Cooking with kids
Microwaved
Scrambled Eggs in a Mug
• Nonstick cooking spray
• 2 large eggs
• 2 tablespoons non-fat milk
• 1 tablespoon low-fat cheddar cheese
• 2 tablespoons chopped tomato*
• Pinch of salt and pepper
1. Spray a large (12-ounce)
microwave-safe mug with
nonstick cooking spray.
2. In a small bowl, whisk together
eggs, milk, cheese, tomato, salt, and
pepper. Pour mixture into the mug.
3. Microwave the mug on high
for 30 seconds; stir. Microwave
for 70 to 80 seconds or until
eggs are puffed and set.
*Substitute 1 1/2 tablespoons
of salsa for the chopped tomato
if desired.
Makes 1 serving
Serving size:
1 microwaved egg mug
Nutrition facts per serving: 170 calories;
10g total fat; 3.5g saturated fat; 0g trans fat;
375mg cholesterol; 220mg sodium; 3g total
carbohydrate; 0g dietary fiber; 3g total sugars;
0g added sugars; 16g protein; 10% Daily
Value of vitamin D; 10% Daily Value of calcium;
10% Daily Value of iron; 6% Daily Value of
potassium.

 

Food Facts - Protein 

Protein is in every cell in the body.
Our bodies need protein from the
foods we eat to build and maintain
bones, muscles, and skin. It also repairs
injured tissues, helps the body fight
infection, helps with blood clotting, and
helps regulate fluid balance. Protein
is found in beans and peas, dairy
products, eggs, meats and poultry, nuts
and seeds, seafood, and soy products.
Select a wide variety of protein foods
to get more of the nutrients your body
needs and for health benefits. Meat
and poultry choices should be lean
or low-fat, like 93% lean ground beef,
pork loin, and skinless chicken breasts.
Trim or drain fat from meats before
or after cooking and remove poultry
skin before eating. Be sure to choose
seafood and plant sources of protein
in place of some meats and poultry.

 

Smart tips
Caffeine…
Wake-up call
Caffeine functions as a stimulant in the body. It can
make people feel more alert. Caffeine is a substance
that is generally recognized as safe by the Food and
Drug Administration (FDA). For healthy adults, the FDA
states to drink no more than 400 milligrams of caffeine
a day. There are no safe limits for children and should be
fully avoided in children younger than age 2. Major sources
of caffeine include soda, tea, coffee, and sports drinks.
A 12-ounce can of caffeinated soda typically contains
30 to 40 milligrams of caffeine, an 8-ounce cup of green
or black tea 30 to 50 milligrams, and an 8-ounce cup of
coffee closer to 80 to 100 milligrams. Caffeine in energy
drinks can range from 40 to 250 mg per 8 fluid ounces.