Highlights

Needlework Camp

Rescheduled Homemakers

Advisory Council Meeting

County Annual Day - Save the Date

Cultural Arts Contest Results

Ketogenic Diet Prebiotics vs.

Probiotics Sous Vide Cooking 2019 KEHA State

Meeting Diet to Benefit

Mind & Body Dates to Remember

Cooperative Extension Service Jefferson County 200 Juneau Drive, Suite 400 Louisville, KY 40243 Phone: 569-2344 Fax: 569-1680 www.ca.uky.edu/ces

March/april 2019

Louisville Area Needlework

The Louisville Area Needlework Camp announcement sent to club presidents is rescheduled to Tuesday, October 8, 2019, during National Homemaker Week. The location will remain at the Shelby County Extension office. They are hoping to add more classes. Further information will be given out in August. If someone has already sent in their registration, the paperwork and money will be returned. We regret any inconvenience this may have caused.

Jefferson County Homemakers Advisory Council Meeting The Homemakers Board will meet on Monday, April 1, 2019, 9:30 a.m. at the Farm Bureau Building. The Advisory Council is a combination of all county officers, educational chairs and club presidents. These meetings are valuable to your club and it is very important for each club to have a representative. If you are unable to attend, please ask another club officer to attend in your place.

Jefferson County Extension Homemakers Annual Meeting Date: Tuesday, May 21, 2019 Location: Wildwood Country Club 5000 Bardstown Road, Louisville, KY 40291 Theme: You Are My Sunshine Registration: 9:30 a.m. Meeting: 10:00 a.m.

County & Area Cultural Arts Blue Ribbon Basketry Plain Martha Wright* Pleasure Ridge Basketry Dyed material Martha Wright Pleasure Ridge Basketry Novelty Martha Wright Pleasure Ridge Crochet Yarn Kathy Irby Gatewood Jewelry Original design Marda Dewey Pleasure Ridge Knitting Hand-knit Minnie McDonald Pleasure Ridge Painting, Art Oil Millie Fleischer Creative Photography Black & White Joan E. Stasel* Buechel Manor Photography Color Joan E. Stasel Buechel Manor * Indicates Louisville Area Blue Ribbon that qualifies for state competition at the KEHA meeting.

2019 KEHA State Meeting Mark your calendars for the 2019 KEHA State Meeting to be held May 14-16 at the Crowne Plaza Hotel in Louisville. The lodging room block is open for reservations. The room rate is $114 per night + tax for standard rooms, and $139 to $189 + tax for suites. To reserve by phone, call 1-888-233-9527 and request the KEHA rate. For reservations made online, the link is posted on the KEHA website State Meeting page.

Ketogenic Diet is a Low-Carb High-Fat Solution for Weight Loss The ketogenic diet is a trendy diet that promises dramatic weight loss along with other, less obvious, health benefits. The keto diet is defined as a very low-carb, high-fat diet that drastically reduces the amount of carbohydrate intake and replaces it with fats. There are different kinds of ketogenic diets that range from eating a diet of only 5 percent carbs and 75 percent fat to eating ketogenic foods for five days of the week with two days of high-carb eating. This amount of carbohydrates is a drastic decline when compared to the recommended intake of 45 to 55 percent. This switch is intended to put your body into a state called ketosis, which uses fat to form ketones. Ketones then, not glucose, serve as your body’s source of fuel. The ketogenic diet was originally developed to treat epilepsy in children to mimic the metabolic state that fasting gives the body. Research is ongoing, but there have been recent developments about health benefits from the ketogenic diet. Because of the low intake of carbohydrates, it might help individuals normalize blood sugar levels. In addition, weight loss has been observed in a few studies looking at people for a short period of time. continued on page 3

continued from page 2 Some of the promising results may not be from the diet itself, but from the replacement of high-sugar, refined-grain products with healthier fats and more fruits and vegetables. Unfortunately, not everyone defines the ketogenic the diet in the same way, so results might not be consistent. Long-term studies that look at the effects on body weight have not been done. Staying on the diet for a long time could cause a loss of muscle mass as the body breaks down protein for energy; fatigue; and hydration and electrolyte imbalances. Many health professionals insist that the ketogenic diet should only be used under medical supervision because of the side effects of ketosis, like dizziness, nausea, headaches, low energy, and bad breath. Individuals with diabetes or on medications for diabetes need to be particularly careful. Rather than eliminating entire food groups, it is encouraged to choose a balanced diet focused on whole grain food items, fruits, vegetables, lean protein, and healthy fats. Source: Janet Mullins, Extension Specialist for Food and Nutrition; Hannah Ford-Hickey, Graduate Student

Prebiotics vs. Probiotics

Prebiotics and probiotics have become increasingly popular over the years, but what are they, and how are they related? Although they work together for sustaining gut health, they are very different. Probiotics are a type of bacteria that naturally occur in your body and help the intestines in the digestion of food. You can take probiotics in a supplement form to help your gut health. Good sources of probiotic foods are usually fermented to some degree. Some examples are yogurt, pickles, sauerkraut, and kim-chi. Since there are few sources of probiotics in food, most choose to take it in supplement form. When buy-ing these supplements, keep in mind that many need to be refrigerated because of the active bacteria they contain and that these products are not regulated by the Food and Drug Administration. Prebiotics, a more recent development, are not naturally occurring in the body and come from the foods you eat. Prebiotics are mostly carbohydrates that your body cannot digest and are actually a fuel source for probiotic bacteria. These can also be taken as a supplement to improve your probiotic activity. Prebi-otics can be found in certain foods that contain dietary fiber such as bananas, asparagus, onions, garlic, artichokes and legumes. Pre and probiotics work together to improve the overall health of your digestive system. The most prom-ising health effects of consuming pre and probiotics in supplements have been shown in people with gastrointestinal issues, such as diarrhea, irritable bowel syndrome, allergic disorders, and gut inflamma-tion. Research is fairly new on pre and probiotics and their effects on the body, but it is known that they have a symbiotic relationship, working together to help build up the healthy bacteria in the body. Many of the foods rich in pre and probiotics are already found in a well-balanced diet. For a healthy individual, it might not be necessary to take a supplement. Talk to your healthcare provider or pharmacist if you are interested in taking these daily, especially if you are on certain medications or antibiotics. Source: Heather Norman-Burgdolf, Extension Specialist for Food and Nutrition; Hannah Ford-Hickey, Graduate Student

Sous Vide Cooking

Sous vide (pronounced sue veed) is a French word meaning ‘under vacuum.’ It is a way of cooking food sealed in an airtight bag under water. The water is temperature-controlled (and circulated in some instances), so the food cooks slowly and evenly at a constant temperature of your choice. Meats and vegetables are best for cooking sous vide because they can withstand a long cook time. Meats typically cook several hours at temperatures between 130 degrees Fahrenheit to 140 degrees Fahrenheit. Vegetables cook for shorter periods of time at higher temperatures between 170 degrees Fahrenheit to 180 degrees Fahrenheit. Seafood does not do well using the sous vide method as the long cook time in the airtight bag tends to result in a mushy product. No burner or stove top is required. However, you do need an electric outlet and equipment specifically designed for this type of cooking. A sous vide machine, or immersion cooker as they are commonly referred to, is a must. It is a tubular-shaped device that uses a heated metal coil to control water temperature. It attaches to the side of the pot. Some immersion cookers are capable of circulating the water in addition to heating it. This is a great feature, but increases the cost of the unit. Food-grade plastic zipper freezer bags are also a must. A vacuum sealer is not required, but in some cases, produces a better result. Lastly, you need a pot to hold the water. Any pot or large container will work. Just make sure it will hold enough water to cover the product you are cooking. There are numerous benefits to sous vide cooking. One of the most obvious is that your foods are never overcooked since it is not possible for the food to exceed the temperature of the water bath. With sous vide cooking, foods retain flavor and their natural juices. Foods are cooked and ready to eat right out of the water bath. But most foods, meats especially, are better when they’ve been seared afterward on a grill or in a hot skillet to create crispness and color. Sous vide cooking is also low maintenance. Much like a slow cooker, food can cook while you concentrate on other parts of the meal. But, along with the benefits, come potential food safety hazards. Meat and vegetables should always be thawed properly before cooking, and the prescribed cooking times and temperatures for each machine should be followed in order to avoid potentially dangerous bacteria in the food. Sous vide equipment is not as expensive as you might think. There are basic versions for less than $100. However, you must weigh the options of cost and usage. Each sous vide machine comes with an operator manual. Be sure to read through all the material before you start. The manuals contain valuable information on how to prep your food, seal it, and cook it. Time and temperature charts are included for reference as well as tips for seasoning and floating bags. References: https://curious.stratford.edu/2018/06/28/sous-vide-what-is-it-anyways/ http://tsp1-web-d01.its.utexas.edu/life-and-arts/2014/03/27/sous-vide-offers-an-alternative-cooking-method Source: Annhall Norris, Extension Associate

A Diet to Benefit Your MIND and Body With the high prevalence of Dementia and Alzheimer’s Disease in our elderly community, it is important to know the steps we can take to reduce our chances of developing these brain debilitating diseases. There is now a diet to improve brain health that combines both the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). It is called the MIND diet. Rather than strictly limiting certain food groups, the Mediterranean diet and the DASH diet are more changes in lifestyle that have large amounts of research that support their effectiveness. They are used most commonly for improving heart health because they might lower blood pressure and reduce the risk of both heart disease and diabetes. The MIND diet provides a general list of foods to include in your diet and how often we should eat them. These foods include vegetables, specifically dark, leafy greens; berries; nuts; olive oil; whole grains; fish; beans; and poultry. It is suggested that you get six or more servings of green, leafy vegetables per week. The diet also recommends that berries be eaten at least twice a week, eating nuts five or more servings per week, using olive oil for cooking, and eating whole grains three times daily. Finally, the diet suggests you eat fish at least once a week, include beans in at least four meals a week, and eat chicken or turkey at least twice a week. Although some of these recommendations might be hard to meet, it has been shown that following the diet even moderately could be beneficial for health. There is also a list of foods to limit for the MIND diet. These include butter and margarine, cheese, red meats, fried foods, pastries, and sweets. All of these foods have saturated fats and trans fats, which have been associated with Alzheimer’s Disease. Besides the heart health benefits, there are many other reasons to follow this diet. Researchers believe that because the diets are rich in antioxidants, the main benefit is the reduction of oxidative stress and inflammation. Both of these health benefits correlate to improved brain health. It is also believed that the MIND diet can reduce harmful proteins naturally found in the body. These proteins have the potential to build up and form a type of plaque in the brain. Although the MIND diet is relatively new and more research is needed, there are plenty of benefits related to an overall healthy lifestyle. We do know that foods we choose for heart health are great choices for brain health, too. Reference: https://www.alz.org/aaic/releases_2017/AAIC17-Mon-Diet-Release.asp Source: Heather Norman-Burgdolf, Extension Specialist for Food and Nutrition; Hannah Ford-Hickey, Graduate Student

Dates To Remember

March 1 – KEHA Awards due

10 - Spring Forward! Daylight Saving Time Begins

25 – Baking for 1 or 2 Farm Bureau Building - 10:00 a.m. Food, Nutrition & Health Chairmen

April

1 – Homemakers Advisory Council Meeting Farm Bureau Building – 9:30 am (County Officers, County Chairmen and Club Presidents)

22 – Exercise Anytime, Any Place Farm Bureau Building – 10:00 a.m. 4-H Chairmen

May

14-16 – KEHA State Meeting Crown Plaza Hotel Louisville, KY

21 – Jefferson County Homemakers Annual Day

Wildwood Country Club 10:00 a.m.

Valerie Holland Extension Agent for

Family & Consumer Sciences Education vmhollan@uky.edu

Caregivers Need A

The Farm Bureau Building address is 4200 Gardiner View Avenue (which is off of Gardiner Lane near Poplar Level Road).

This building is difficult to find. Please call the Extension Office

for directions!!

You spend your life taking time for others — parenting, caregiving, and volunteering, but how often do you actually take time for you? Being a good caregiver includes taking time for yourself, which can also lead to a long and healthy life. In 2011, The American Heart Association recommended making a conscious decision to do something that you enjoy every day. Whether it is reading a book, exercising, or shopping without distraction, taking time for you is good for your mind, body, and soul. Aim for spending at least 10 minutes a day on you. Don’t know where to start? You can start by thinking about the things you know are good for you — getting enough sleep, eating a healthy diet, and exercising. You can also make a “To Do” list to help you prioritize time for you in your busy day. Taking a guilt-free break to relax is important. When the body can naturally unwind itself, you tend to sleep better, have more energy, and a stronger immune system. It is also mentally healthy to take breaks from your routine. Slipping away doesn’t have to occur for extended periods of time, it can mean going to your bedroom with your door closed to sit, take a bath, or read a book uninterrupted. If it’s difficult for people to leave you alone, leave the house and go for a walk, meet a friend for coffee, see a movie, or go shopping. Finding opportunities and people who make you laugh is also a way to take care of yourself. Laughter makes you feel good, reduces stress, lowers depression, and contributes to overall healthiness. Taking time for you is not selfish. In fact, the opposite is true. If you are not at your peak, you cannot take care of yourself or others. References: American Heart Association (AHA) (2011). Top 10 tips to refresh yourself. Retrieved from www.heart.org/HEARTORG/Caregiver/Refresh/Top10TipstoRefreshYourself/Top-10-Tips-to-Refresh-Yourself_UCM_301810_Article.jspa Grossman, C. & Bly, L. (2008). Making a ‘bucket list’ before you kick. Retrieved from www.usatoday.com/news/religion/2008-01-14-bucket-list_N.htm