During the month of February Teresa Goley will be conducting classes at Moog Components during both employee lunches. The focus of the presentation is 15 minute recipes. Participants are given a folder with the recipes that will be featured in the February classes. The Cooperative Extension Lunch programs are part of the Moog wellness plan and are available to all Moog employees.
Every year since 1963, May has been the month to appreciate and celebrate the vitality and aspirations of older adults and their contributions and achievements. It is a proud tradition that shows our nation’s commitment to honor the value that elders continue to contribute to our communities. This year’s Older Americans Month theme—“Unleash the Power of Age!”—emphasizes the important role of older adults. This May, communities across the nation will recognize older Americans as productive, active, and influential members of society. Older Americans Month celebrations will acknowledge the value that older adults continue to bring to our communities by making an effort to applaud recent achievements of local elders and inviting them to share the activities they do to unleash the power of age. Cherokee County Cooperative Extension encourages you to take part in the celebrations by sharing your Older Americans Month resolutions with the U.S. Administration on Aging. Post what you will do this May to unleash the power of age on the AoA Facebook page, and follow up by sharing a picture or story about the experience later in the year. While Cooperative Extension provides services, support, and resources to older adults year-round, Older Americans Month is a great opportunity to show special appreciation! We will continue to provide opportunities for elders to come together and share their experiences with one another, as well as with individuals of other generations. To learn more about activities and events planned for Older Americans Month, or to find ideas about what you can do to unleash the power of age, contact Cherokee County Cooperative Extension at 864-837-2210. The three local Senior Centers, Penland, Andrews, and Hiwassee Dam, also have ongoing programs for the older residents of Cherokee County. You might also contact your local Area Agency on Aging office by visiting www.eldercare.gov or calling 1 (800) 677-1116 to find ongoing opportunities to celebrate and support older Americans.
The Cherokee County Extension and Community Association was host to the West District Spring Activity Day on May 10th at the First Baptist Church in Murphy. Sue Rhodes, the West District ECA president presided over the meeting that focused on the theme “Make New Friends, Cherish the Old.” Mayor Bill Hughes welcomed the group as well as Dan Smith, the West District Cooperative Extension Director. Teresa Goley, Cherokee County Family and Consumer Sciences agent, provided a brief discussion of the health benefits from eating a rainbow of colors. There was also a silent auction and door prizes during the meeting. West District ECA members also submitted a multitude of beautiful items for the Cultural Arts contest. Cherokee County won a total of eight ribbons! Congratulations to the ECA members of Cherokee County!
Barbara Lovingood won Best of Show.
Carolyn Willer created this beautiful basket.
Ethel Fisher made these beautiful Christmas ornaments.
A bouquet of flowers was placed in memory of deceased ECA members.
A table of fresh fruits and vegetables carried the theme of eating a rainbow of foods.
Helen Dockery made these beautiful pillowcases.
Madelyn Rose won a blue ribbon for this beautiful quilt.
Ann Mingus won a red ribbon for her quilt.
Robin Johnson created this cute and colorful bear.
Every table was decorated with beautiful spring flowers.
Glenda Sneed won with her beautiful oil painting and painted gourd.
Looking back over Cherokee County’s recent experience with a category 2 tornado, it seems that many people may think that they are safe from similar storms for a while. We have all heard the old saying, “lightening never strikes the same spot twice.” What about feeling that we are safe since the last significant tornado was in 1974? Keep in mind that many residents in the Chattanooga area were just finishing up with their rebuilding efforts from storms that ravaged the area in 2011 when they were struck again with severe weather last week. In short, it could happen again and it is in everyone’s best interest to take precautions now, even if your property was spared damage from last Friday’s tornado.
According to Extension.org, a compilation of sound advice from many experts across the country, there are many things that we can do to protect ourselves in the event of future storms. Extension.org has an extensive assortment of helpful websites. A few selected articles that seem particularly relevant to our area are highlighted below. EDEN, extension disaster education network is one such resource. “EDEN works through extension educators, specialists to assist citizens throughout U.S. Whether it’s the devastation of deadly tornadoes, the toll taken by flooding, or the wrath of wildfires, disasters take a huge economic and personal toll every year. A network of educators throughout the United States is working to help citizens better prepare for, and recover from disasters.”
EDEN is a partner with the United States Department of Agriculture, Federal Emergency Management Agency, and the National Voluntary Organizations Active in Disasters.
More information about EDEN is available on the website http://eden.lsu.edu or by contacting Morgan at 334-844-5699 or morgamv@auburn.edu or Steve Cain at 765-494-8410 or cain@purdue.edu.
Considering Cherokee County’s recent tornado now is the time to make a plan-just in case.
First and probably the easiest precaution would be to make your own “Grab and Go” box.
“Use a durable, sealed waterproof box or backpack. Put in copies of everything that is in your emergency file, and add other important papers:
• Medical prescriptions, including eyeglasses
• Copies of children’s immunization records
• Copies of all insurance cards and policies
• Copies of the back and front of your credit cards
• Cash or traveler’s checks for several days of living expenses (credit cards may not work)
• Rolls of quarters (banks might not be open for several days)
• List of bills and when they are due
• Copies of the tax form 1040 for the last three tax years
• Copies of your home inventory list, which should include everything you own with serial numbers and purchase prices as well as photographs and/or video of these items
• Copies of any wills, durable powers of attorney, deeds, marriage certificates, military discharge papers, divorce papers and birth certificates”
If your home was built before building codes were initiated in the county, a closer inspection might be advisable. Most existing structures can be reinforced to protect against structure shift or to keep the roof intact in the event of damaging winds. Apparently gable walls are a particularly weak point in most buildings. “Gable walls must be able to withstand considerable pressure in high-wind storms. They are weak points in many homes. Reinforce gable end walls by bracing the gable wall to the attic floor.” Extension.org gives the reader excellent information on these two topics as related to reinforcing your home. Check the local building codes for area requirements at this time if you have questions about reinforcements.
Teresa Goley and Grady Norton preparing Caribbean Casserole at the Meal Planning Class held each Thursday at the Hiwassee Valley Pool and Wellness Center.
Each week a dish is featured demonstrating a healthier food preparation technique. This week's lesson focused on using beans as an economical meat substitute.
Nearly all Americans consume much more sodium than they should, according to a report from the Centers for Disease Control and Prevention. Most of the sodium comes from common restaurant or grocery store items.
The latest Vital Signs report finds that 10 types of foods are responsible for more than 40 percent of people’s sodium intake. The most common sources are breads and rolls, luncheon meat such as deli ham or turkey, pizza, poultry, soups, cheeseburgers and other sandwiches, cheese, pasta dishes, meat dishes such as meat loaf, and snack foods such as potato chips, pretzels and popcorn. Some foods that are consumed several times a day, such as bread, add up to a lot of sodium even though each serving is not high in sodium.
“Too much sodium raises blood pressure, which is a major risk factor for heart disease and stroke,” said CDC Director Thomas R. Frieden, M.D., M.P.H. “These diseases kill more than 800,000 Americans each year and contribute an estimated $273 billion in health care costs.”
The report notes that the average person consumes about 3,300 milligrams of sodium per day, not including any salt added at the table, which is more than twice the recommended limit for about half of Americans and 6 of every 10 adults. The U.S. Dietary Guidelines recommend limiting sodium intake to less than 2,300 milligrams per day. The recommendation is 1,500 milligrams per day for people aged 51 and older, and anyone with high blood pressure, diabetes, and chronic kidney disease, and African Americans.
Key points in the Vital Signs Report:
Ten types of foods account for 44 percent of dietary sodium consumed each day.
65 percent of sodium comes from food sold in stores.
25 percent of sodium comes from meals purchased in restaurants.
Reducing the sodium content of the 10 leading sodium sources by 25 percent would lower total dietary sodium by more than 10 percent and could play a role in preventing up to an estimated 28,000 deaths per year.
Reducing daily sodium consumption is difficult since it is in so many of the foods we eat. People can lower their sodium intake by eating a diet rich in fresh or frozen fruits and vegetables without sauce, while limiting the amount of processed foods with added sodium. Individuals can also check grocery food labels and choose the products lowest in sodium. CDC supports recommendations for food manufacturers and restaurants to reduce the amount of sodium added to foods.
“We’re encouraged that some food manufacturers are already taking steps to reduce sodium,” said Dr. Frieden. “Kraft Foods has committed to an average 10 percent reduction of sodium in their products over a two year period, and dozens of companies have joined a national initiative to reduce sodium. The leading supplier of cheese for pizza, Leprino Foods, is actively working on providing customers and consumers with healthier options. We are confident that more manufacturers will do the same.”
To learn more about ways to reduce sodium, visit www.cdc.gov/salt. For more information on heart disease and stroke, visit http://www.cdc.gov/heartdisease/. Reducing sodium is also a key component of the Million Hearts™External Web Site Icon initiative to prevent a million heart attacks and strokes over the next five years. To learn how to reduce sodium using the DASH eating plan, visit http://www.nhlbi.nih.gov/health/health-topics/topics/dash/External Web Site Icon.
Vital Signsis a CDC report that appears on the first Tuesday of the month as part of the CDC journal, Morbidity and Mortality Weekly Report. The report provides the latest data and information on key health indicators. These are cancer prevention, obesity, tobacco use, motor vehicle passenger safety, prescription drug overdose, HIV/AIDS, alcohol use, health care-associated infections, cardiovascular health, teen pregnancy, asthma, and food safety.
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U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICESExternal Web Site Icon
These ladies are burning calories AND enjoying themselves at the Eat Smart, Move More, Weigh Less class at the Agricultural Learning Center.
Here's Teresa at the first class of Eat Smart, Move More, Weigh Less preparing Lemon Velvet Supreme with participant Elizabeth Roberts. Contact Teresa at 837-2210 for more info about Eat Smart.
You have the plants? Now what? We are offering classes to help guide you with planting, maintaining, harvesting and preserving your garden. Classes will be offered on Wednesday, March 7, at L & N Depot during the annual 4-H plant sale pickup day. Classes are open to anyone interested in growing fruit trees and berries, as well as preserving them. You do not have to purchase plants to attend the classes. Following is the schedule of classes:
10:00-10:30 Planting, Pruning, Maintaining Fruit Trees
12:00-12:30 Planting and Care of Berries and Grapes
2:00- 2:30 Preserving Fruits and Berries
No need to pre-register.
Radon – A Silent Killer
Radon is a naturally occurring radioactive gas that is invisible, odorless, and tasteless gas. Radon is released harmlessly from the ground into outdoor air, but it can accumulate and reach harmful levels when trapped in homes and buildings.
The U.S. Environmental Protection Agency estimates that radon is responsible for more than 21,000 lung cancer deaths per year in the United States. Radon is the second leading cause of lung cancer in the U.S. after smoking and the leading cause of lung cancer among non-smokers. Since radon does not have an odor and is invisible, people tend to downplay the health effects and ignore the possibility that there might be a silent killer within the walls of their home.
Cherokee County has been designated as a Zone 1 County by the US Environmental Protection Agency, which means the average home will test over 4 picocuries per liter (pCi/L), the level at which it is recommended that you fix your home. Houses in the same neighborhood can have very different levels, so every home should be tested. Testing homes for radon is simple and inexpensive. Radon test kits can be purchased at local hardware and home improvement stores, directly from radon testing companies, or are available for free during January from the NC Radon Program. A limited number of radon kits will be available in the Cherokee County Cooperative Extension office in January. They will be available on a first come basis. The Cooperative Extension Office is located in downtown Murphy at 39 Peachtree Street, suite 103. Should your home be found to have elevated levels of radon, the problem can be fixed by qualified contractors for a cost similar to that of many other home repairs. In our area, the cost can be from $1,000 to $2,500 depending on the home.
The NC Radon Program urges residents to take action during this year’s National Radon Action Month by testing their homes for radon. Radon poses a serious threat to our community’s health, but there is a straightforward solution. For more information on radon and to receive your free radon test kit, please contact your Cooperative Extension office at 837-2210 or visit the NC Radon Program’s website at www.ncradon.org.
A new you is within reach. With New Year’s resolutions we see the age-old commitment to lose weight and improve eating habits. Just as other habits that we try to change sometimes need help, this challenge is no different. There are many resources available to help but there is one in Cherokee County that may be your best option. Eat Smart, Move More, Weigh Less is a national and state supported initiative sponsored by Cooperative Extension.
This program features weekly strategies, group support, and educational materials to help you with your weight management goal. While there is a weekly weigh in, pounds lost are not the only benchmark of success. Many people realize inches lost before actual pound reduction. Call the Cherokee County Cooperative Extension Office today and sign up for the Eat Smart, Move More, Weigh Less program. There are two different opportunities that you can take advantage of:
Session 1 Hiwassee Valley Pool and Wellness Center, Murphy
Each Thursday starting January 19th 9-10 am
Session 2 Agriculture Learning Center, Ranger
Each Tuesday and Thursday starting January 19th 4-5 pm
Session 2 is different in that a workout is included with the program. You only need to bring an exercise matt and a set of light dumbbells for each class.
The cost for session 1 is $10.00.
The cost for session 2 is $20.00.
Both programs will run for approximately 15 weeks.
Contact Teresa Goley at 837-2210 to register and obtain more information.
Vickie Dumford, Cathy Bevin and Vicki Watson proudly displaying their totes made in the Cherokee County Sewing and So-On Class!
Who doesn’t love a Teddy Bear? The members of the Grape Creek Extension and Community Association demonstrated this in a big way with their Victory Junction Bears. The Victory Junction Gang Camp is a camp for terminally ill, and chronically ill children located in Randleman, NC. The camp was created in the memory of Adam Petty, teenage son of Kyle Petty. Adam was killed in a racing practice accident in 2000. The Victory Junction Gang Camp is open year –round for campers. When the campers arrive at VJGC, they receive a hand made Teddy Bear. The bears must be made using black and white checkered fabric. Cherokee County Victory Junction Bears are certainly well represented since the Grape Creek members assembled over eighty bears for the campers.
The teddy bear committee worked tirelessly cutting, sewing, and stuffing the Victory Junction Teddy Bears. The rest of the club was very supportive and assisted in the efforts to complete the bears and deliver them to the camp located in Randleman, NC. Since part of the Grape Creek ECA mission is volunteer work, what better way to show the great spirit of Grape Creek volunteerism than the labor of love involved with the Victory Junction teddy bear project.
Photo 1 – Teddy Bear Committee
Left to right:
Robin Johnson, Ann Mingus, Sue Rhodes, Jan Rose, Madelyn Rose, Joyce Pastore, Carolyn Willer
Photo 2 – Grape Creek Members
Left to right:
Front row: Glenda Sneed, Neva Jean Whitener, Madelyn Rose, Francis Fisher, Glenda Sanders, Vera Bond, Clydie Rogers
Back row: Ethel Fisher, Joyce Pastore, Jan Rose, Carolyn Willer, Jane Kidd, Della Johnson, Jenny Keith, Ann Mingus, Helen Dockery, Shirley Whitener, Sue Rhodes, Robin Johnson.
Photo 3 – Sue Rhodes
Photo 4 – Robin Johnson
There’s nothing that quite compares to a project completed. At the beginning of the 2010-2011 school year two students met with me each day after school to learn basic sewing skills. Leah Wood, fifteen and Alyssa Marescalco, thirteen consequently applied these skills to a presentation to be used at the North Carolina 4-H District Activity Day that was held on June 23rd in Cullowhee. Leah decided to focus her presentation on “The Shock Factor of Fashion.” Alyssa took a different approach by researching the history of brocade and damask fabrics both woven on the Jacquard loom. Leah and Alyssa both learned many sewing techniques including how to operate a different type of sewing machine, the serger. Leah fashioned her dress of emerald green satin after one that was worn in the movie musical “Burlesque.” Alyssa decided to construct a garment that would have been typically made from brocade. Her Shakespearean period costume featured a soft white under dress layered with a brocade over dress. The dark teal over dress was trimmed with silver. The bodice and the sleeves of Alyssa’s dress both featured silver lace ups. The girls have been working on their presentations since they completed the actual costumes that will be worn to illustrate their individual topics. Hopefully the girls will take the skills that they learned this year and apply them to a project for the 2012 District Activity Day.
Pictured: Alyssa Marescalco
Purple. Purple, and more Purple! My purple plot has started producing. I have harvested purple eggplant, purple peppers, purple Brussel sprouts, and even purple green beans! The purple green beans are so tender and without any strings. It is so fascinating to watch them cook-they go from deep purple to green! The best part is that you know that you are getting antioxidants from the purple phytochemicals. Keep watching the blog as more purple is harvested!
Vickie Dumford is the master of recycling using her sewing skills. She recently purchased curtains that simply did not give her the desired effect that she was after. In true Scarlet O’Hara style, Vickie took those curtains and made a lovely mandarin styled dress. She learned the new skills of applying a zipper and a mandarin style collar. Vickie is a great student who is eager to learn more sewing skills in the “Sewing and So-On” program that is scheduled to begin July 11th at the Agriculture Learning Center in Murphy, NC.
More good news on eating more fresh fruits and vegetables- they help with cholesterol levels! Most contain lots of fiber, which lowers cholesterol. Why then do so many of us have problems getting enough fruits and vegetables? One problem is that too many of us have become accustomed to convenience. We prefer the foods that require minimal prepping and consequently are often highly processed. Many balk at having to wash, peel, slice, and serve. Stated as such it seems pretty. Choose a time to prep your fruits and vegetables when you are not pressed for time. Then store the good food in proper storage containers and use within a few days. I also think that many of us are bored with the same fruits and vegetables that we have been eating for years. Look for new recipes to give the produce a new taste. Also, since we are becoming a more global world look for fruits and vegetables that you have never tried before. Have you ever tasted jicama, artichokes, arugula, daikon, rutabaga, fennel, butternut squash, or parsnips? Fruits that you may not have tried include mango, papaya, guava, kiwi, pummelo, quince, lychee fruits, passion fruit, pomegranate, kumquats, and ugli fruit. I was curious about the ugli fruit and found that “UGLI® is the registered trade mark under which Cabel Hall Citrus Ltd. markets its brand of tangelos from Jamaica. You should make it a goal to try at least one new type of produce every week. This could be fun and help prevent boredom with our fruit and vegetables. The following recipe is from the George Mateljan Foundation.
Calabacitas (Mexican-flavored vegetable side dish)
Total Time: 20 minutes Serves 4
Ingredients:
• 1 medium onion, sliced thin
• 4 medium cloves garlic, chopped
• 2 cups zucchini, 1/2 -inch cubes
• 2 cups yellow squash, 1-inch cubes
• 15 oz diced tomatoes, drained
• 4 oz diced green chili
• 1 TBS + 3 TBS chicken or vegetable broth
• 1/4 cup chopped cilantro
• 3 TBS fresh chopped fresh oregano (or 1 TBS dried oregano)
• salt and black pepper to taste
• *Optional: drizzle with olive oil before serving
Directions:
1. Slice onion and chop garlic and let sit for 10 minutes to bring out their health-promoting benefits.
2. Heat 1 TBS broth in 11-12 skillet. Sauté onions in broth over medium heat for about 5 minutes stirring frequently, until translucent. Add garlic and sauté for another minute.
3. Add zucchini, yellow squash, remaining broth, green chili, and cook for another 3 minutes or so until vegetables are tender, stirring often. Add tomatoes and continue to cook for another couple of minutes.
4. Add herbs, salt, and pepper.
It feels as though summer has been here for a couple of months instead of being a couple of weeks away. Most of us agreed not to complain about hot weather if we could ever see the end of our long cold winter. Our memories get very short when we must make good on such promises. Well it is hot and that can be a good thing if you have a garden planted. It is that bright warm sunshine that makes the tomatoes sweet and the other garden vegetables have the wonderful summer flavors. Now is the time to start planning how you will use the bounty that can be harvested from even a small garden plot. Remember that most of the summer vegetables are low acid and need to be preserved using a pressure canner if you are planning to can the vegetables. There is also the option of freezing and dehydrating in addition to canning. Simple dehydrators can be constructed to dry apples, tomatoes, and other fruits and vegetables. I have talked to some people who prefer to dehydrate their green beans. These are called leather britches. Fruit can also be pureed and dried to make fruit leathers. Dehydrated foods are perfect for people who enjoy camping and hiking. High acid foods, which include most fruits, can be preserved using the hot water bath. Of course making jams and jellies is another option for preserving fruits. If you are concerned with the large amount of sugar that is used with the jams and jellies, look for a recipe that uses less sugar or low sugar pectin recipes. The tomato varieties that we have today have less acid than some of the heirloom varieties. These tomatoes can still be preserved using the hot water bath but lemon juice needs to be added to the tomatoes to make them more acidic. If you plan to make a batch of tomato vegetable soup using a variety of vegetables, plan to preserve that soup either by freezing or using the pressure canner. The low acid vegetables need to be pressure canned. Botulism is the concern of low acid foods. When water boils in a hot water bath it never gets hotter than 212 degrees, the boiling point of water. The botulism spore can only be killed at temperatures that are around 240 degrees. The only way to get to this temperature is using the pressure canner. Another option for any extra produce that you may have is to donate excess food to the local food banks in the county. There are many people in the county that are not able to plant a garden and can certainly use the extra food!
Teresa Wiley
FCS Agent
