UPCOMING EVENTS

Diabetes Support Group July 13

CCES 10:00 a.m.

Flower Buds July 11

CCES 10:00 a.m.

Homemaker Council Meeting July 12

CCES 9:30 a.m.

Healthy Living From Inside Out August 21

Boone County Extension 5:30 p.m.

Homemaker Kickoff August 23

CCES Time TBA

Garnishes September 6

CES 1:30 p.m.

Cultural Arts September 7

CCES 9:30 a.m. Power of Pink September 22 Boone County Extension 10:00 a.m. Delicious Desserts October 4 CES 1:30 p.m.

TABLE OF CONTENTS

Seasonal ............................... 1

Nutrition & Food ................ 2

Recipe ................................... 2

Life Skills ................................ 3

Healthy Relationships ........ 4

Health & Wellness .............. 4

A favorite pastime for many is the summer

barbeque. There are few things better than shar-

ing a meal with friends and family outside during

the summer months.

The barbeque is an excellent opportunity to

serve a fresh, in-season menu. Build your menu

around vegetables availa-

ble during the late summer

months, including toma-

toes, peppers, zucchini,

crooked-neck squash and

corn. For protein, lean op-

tions such as poultry, fish

and shellfish are great fired

up on the grill. For dessert,

make mini fruit pizzas topped with fresh blackber-

ries and raspberries or serve up a juicy watermel-

on. Think about serving low-calorie or no-calorie

beverages such as ice water flavored with cucum-

ber and mint.

Find ways to get people up and moving

around, especially children, with fun games or ac-

tivities. And finally, encourage conversation and

bonding during mealtime—fully appreciating the

time spent together.

Research shows that family mealtime is bene-

ficial for everyone gathered around the table. As

you can see, it is easy to make your next summer

barbeque a fun, health-promoting event.

Source: Heather L. Norman, Extension Specialist for

Food and Nutrition; University of Kentucky; College of

Agriculture, Food and Environment

Cooperative Extension Service

Campbell County

3500 Alexandria Pike

Highland Heights, KY 41076

(859) 572-2600

Fax: (859) 572-2619

Campbell County

Food Safety at the Grill

Grilling season is finally here. Follow the

tips below to help prevent foodborne

illness and keep your family healthy.

Thawing: If you are starting with frozen meat or chicken, thaw it completely for more even cooking. Place frozen product in the refrigera-tor for a nice safe, slow thaw. This may take a day or two, so plan accordingly. For faster thawing, place frozen product under cold running water or in a sink of cold water that is changed frequently. Frozen product can be thawed in the microwave as long as it is im-mediately placed on the grill. Never allow food to thaw on the counter at room tempera-

ture.

Marinating: A marinade is a sauce in which food is soaked before cooking. Always marinate food in the refrigerator, not on the counter at room temperature. Chicken and stew meat can be marinat-

ed up to 2 days. Beef, steaks, tender-loins, roasts and chops can be marinated up to 5 days. Discard the marinade after soaking. Marinade that has been in con-tact with raw meat or chicken should not

be eaten as a sauce on cooked food.

Cooking: Always use a meat thermometer to check for doneness. Meat and chicken cooked on a grill will appear “done” due to quick browning on the outside. However, just because it looks done, it doesn’t mean it’s safe to eat. Cuts of beef, pork, lamb and veal, including steaks, chops and roasts,

should be cooked to an internal tempera-ture of 145 degrees F. with a 3-minute rest time. Ground meats (beef, pork, lamb and veal) should be cooked to an internal temperature of 160 degrees F. All chicken and poultry should be cooked to an internal temperature of 165 de-

grees F.

Page 2

1 pound boneless, skinless chicken breasts, sliced lengthwise

into strips

1 to 2 teaspoons cumin

1 to 2 teaspoons chili powder

1/4 teaspoon ground black pepper

1/4 teaspoon garlic powder

3 medium bell peppers, any color or

variety

1 medium onion

1 (10 ounce) can diced tomatoes and green chilies

6 (8-inch) whole-wheat flour tortillas

1. Place chicken in a medium-size slow cooker.

2. In a small bowl, combine cumin, chili powder, black pepper

and garlic powder. Sprinkle seasoning over chicken.

3. Remove stem and seeds from bell peppers and peel from

onion. Slice peppers and onion into 1/4 inch strips and add them to slow cooker, covering chicken. Pour tomatoes and

green chilies over veggies.

4. Cover slow cooker with lid and cook on high heat for 4 hours

or on low for 6 to 8 hours.

5. Remove chicken from the slow cooker and let it cool slightly. Use two forks to shred chicken. Add shredded chicken back

to the slow cooker and mix with the peppers and onions.

6. Serve in tortillas. Makes 6 servings. Per serving: 220 calories, 4.5g total fat, 50mg cholester-

ol, 600mg sodium, 26g carbohydrate, 23g protein

Source: 2017 Food and Nutrition Calendar; University of Kentucky; College of

Agriculture, Food and Environment

Keep it Hot: After cooking, keep grilled food hot at 140 degrees F. or warmer until served. Place food to the side of the grill, where there is no direct heat, or on the small rack above the grill if there is one. Food can also be placed in an oven set at 200 degrees F. or a warming tray until con-sumed. Once food is served, it should not set out for more than two hours. If it is hot outside (above 90 degrees F.), food should

not sit out for more than one hour.

Keep it Clean: Start with clean hands and make sure there are plenty of clean plates and utensils. Do not use the same platter or utensils for raw and cooked meat or chicken. Always use a clean platter when removing food from the grill. Bacteria in the raw meat juices can contaminate food

that has been safely cooked.

Source: Annhall Norris, Extension Associate for Food Safety and Preservation; University of Ken-

tucky; College of Agriculture, Food and Environment

SLOW COOKER FAJITAS

Warm, sunny days are the perfect

occasion to hit the road to discover

new things. But the dream of getting

away may seem impossible to some

of us when the

costs of traveling,

including good,

lodging and en-

tertainment, are

piled on top of

everyday living

expenses. These

tips may make it

easier for you to

get away without breaking the bank.

1. Shorten the length of your

stay. Everyone would love to

stay on the beach for a full seven

days, but for some, that may not

be economically feasible. In-

stead of canceling your trip, look

at your budget and see how

many days you can afford. You

may find that you save several

hundred dollars just by shorten-

ing your stay by a few days.

2. Choose off-peak vacation

spots. While summer is the

peak season for most places,

destinations like ski resorts that

do the majority of their business

during the winter months may

offer discounts during the off-

season. You won’t be able to ski,

but you can enjoy nature, restau-

rants and tourist attractions, not

to mention fewer crowds.

3. Look for last minute deals or

specials if you are flexible with

your dates. Often airlines or

hotels will offer discounts to fill

empty

seats and

vacant

rooms.

Make sure

you book

with a rep-

utable

company

when

searching the Internet for deals.

4. Save money by eating in. Food

can be one of the biggest ex-

penses of a vacation next to lodg-

ing. Think about

whether you could bring

food or purchase it at a

grocery store instead of

dining out for every

meal. Breakfast and

lunch may be easy to

do, if you have refriger-

ator access or are ok

with grab-n-go food.

Having access to a

kitchen in your room or

vacation rental could help you

prepare a couple of home-cooked

meals for your family.

5. Have a staycation. Become a

tourist in your own city or region.

You can contact the visitor’s bu-

reau for more information on free

or low-cost summer events of-

fered in the county.

6. Set a budget and follow it.

Make sure everyone in your fami-

ly knows the daily spending al-

lowance and agrees to stay within

it. Families can plan each day’s

events based on their budget.

7. Start a vacation savings ac-

count for next year. Like Christ-

mas savings accounts, some

banks offer vacation club savings

accounts. These allow you to

spread the cost of the vacation

over an entire year instead of

being hit with a lump payment at

once.

Source: Jennifer Hunter, Extension Spe-

cialist for Family Financial Management;

University of Kentucky; College of Agri-

culture, Food and Environment

SUMMER TRAVEL ON A BUDGET

Page 3

TRAVELING SAFELY

If you are traveling this summer, it is important to be prepared and safe. Making sure that you are prepared for motion sick-ness, ear discomfort and having items needed for a safe and

fun trip can help you be at ease.

MOTION SICKNESS. Motion sickness can happen to anyone. Some people feel it more when they are in the car and others feel it more when they are in a boat or a plane. It is often de-scribed as a feeling of being sick to your stomach. This happens because your brain is getting mixed signals about whether or not your body is in motion. The inner ear, which allows you to sense if your body is moving, feels that your body is moving (in a vehicle or plane) and yet your eyes may be fixed on an object that is still, such as a

book. This can confuse the brain.

One way to avoid motion sickness is to look outside. If your child is not feeling well, try having him or her focus on objects that are far away, such as a house that is up ahead or a mountain in the far distance. On an airplane, have your child look out the window. This helps because the eyes will see that the body is moving. If your child is still feeling ill after looking out a window, you may need to stop for a few minutes and let him or her walk around if you are in a car. If it happens a lot, you may want to talk to your child’s healthcare provider about

other ways to prevent motion sickness.

EAR DISCOMFORT. Ear discomfort is not uncommon when traveling by a plane, especially during takeoff and landing. This happens because there is pressure in the middle ear that tries to change with the changing air pressure. To help ease the pressure changes, you may want to have your child swal-low something or even yawn. Make sure to tell your child that it may be uncomfortable, but keep encouraging them to swallow

or yawn.

BEING PREPARED. When you are traveling to someplace new, your child is likely to want to go exploring! Make sure that you have sunscreen for the long days outside, insect repellent, a small first aid kit and some type of hand sanitizer in case there is nowhere to clean hands. You also want to make sure that you have any specific medications that may be needed

such as inhalers, allergy medication or insulin.

Source: Parent Health Bulletin, July 2016; University of Kentucky;

College of Agriculture, Food and Environment

Ronda Rex

Kate Vaught Thompson Campbell County Extension Agents for

Family and Consumer Sciences

Page 4

SUMMERTIME SAFETY

ENJOYING THE OUTDOORS SAFELY. One

common injury during the summer is sunburn.

Make sure that you apply sunscreen in the morning

and every two hours throughout the day if you are

outside. Remember that if you are swimming or

sweating, you should reapply sunscreen more of-

ten.

PICNIC SAFETY. Picnics can be a lot of fun, but

it is important to be safe with your food choices.

Anything that has

dairy, eggs, meat or

mayonnaise should

not be left out of

refrigeration. Pack

plenty of ice to keep

those items cold.

Don’t forget to

wash your hands

before touching

food. If water and soap are not available use hand

sanitizer or wet wipes to make sure your hands are

clean.

VACATION SAFETY. Going on vacation can be

a lot of fun, but you want to make sure that you are

able to enjoy every minute of it. Plan ahead for

any problems that may arise during your vacation.

This includes thinking about who will be traveling

with you and any medications that they may need.

Source: Adult Health Bulletin, July 2016; University of

Kentucky; College of Agriculture, Food and Environment