How to Set Fitness Goals

The following Family & Consumer Sciences article printed in the June 7, 2018 edition of the Oldham Era.

exercise for good health

Fitness Beginnings: Fitness Goal Setting

Made a decision to get healthier but unsure where to start? Adding physical activity to your routine is a great way to improve your mind, mood, and body.

Adults need 150 minutes of physical activity each week. Don’t be overwhelmed! You can split this up into 10-minute segments of physical activity throughout the week. Make an appointment with yourself every day (and keep it!) to ensure you meet this goal.

Now that you are determined to increase your physical activity, think about your health goals and how increasing your movement will help you achieve them. Remember to set SMART goals, or ones that are Specific, Measurable, Attainable, Relevant, and Timely.

A specific goal should clearly spell out what you want to achieve, where it will take place, and the time period. An example of a specific goal is walking for at least 30 minutes, in your neighborhood, five days a week.

Once you’ve decided on specifics, figure out how you will measure your progress. Think about amounts of activity and the length of time.

fitness goal setting

Often, we want immediate success. That’s where the attainable part of SMART goal setting comes in. An attainable goal is realistic and something you can actually do. As much as we would all like lose 20 pounds in two weeks, the chances are highly unlikely that it will happen. In fact, most people trying to lose weight should aim to lose about 1-2 pounds per week for healthy and sustainable weight loss. Keep that in mind as you are setting your fitness goals.

The next step is for you to examine the importance of the goal relevant to where you are in your life. For example, you may not necessarily be interested in weight loss right now but may instead choose to add physical activity to reduce stress or improve your mood.

The last part of SMART is timeliness. This is when you set time to complete your goal, whether it is short or long term. A short-term goal may be to lose 15 pounds within two months, whereas a long-term goal could be to maintain that weight loss for an entire year.

For more information on physical activity goal setting, contact the Oldham County Extension office.

hike to get fit

Educational programs of the Cooperative Extension Service serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expressions, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.

Written by Natalie Jones, University of Kentucky Physical Activity Program Coordinator, and Lauren Fernandez, Oldham County Extension Staff Assistant.

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Upcoming Oldham County Events

The following calendar originally printed in the 2018 Summer edition of the Oldham County Extension Newsletter.

All activities are held at the Oldham County Extension office unless otherwise noted. Please call to RSVP for classes held at Extension offices.

June Extension Events

1-3 District Horse Show
4 4-H Camp Forms due
5 4-H Teen Conference Orientation
6 Green Thumbs/Master Gardener Tour, Lexington
6 Cost-Share Appointments Available
7 Extension District Board, 9am
7 Canning Boot Camp, 6:30pm
7-8 State 4-H Horse Contest
8 Canning Boot Camp, 10am
8 Oldham County Beekeepers, 7:30pm
11-14 4-H Teen Conference, Lexington
13 Cost-Share Appointments Available
18 Green Thumbs/Master Gardener Tour, Crestwood
18 4-H Camper Orientation
19 4-H Summer Gardening Club, 2-4pm
19 4-H Camp Leader Orientation
20 Cost-Share Appointments Available
21 Extension Council, 9am
21 District Board, 10am
25 Louisville Area Homemakers Annual Meeting, Farnsley-Moreman Landing, 10am
26 4-H Summer Gardening Club, 2-4pm
26-27 Kids Cooking Camp
29 Couch Potato Challenge Logs due

June 30-July 7 State 4-H Horse Show

July Extension Events

5 District Board, 9am
10 4-H Summer Gardening Club, 2-4pm
12 4-H Council
13 Lice Head Checks for 4-H Camp
13 Oldham County Beekeepers, 7:30pm
14 4-H State Communications, Lexington
16 Oldham County Cattlemen, 7pm
16-20 4-H Camp, Lake Cumberland
17-19 Cooking Basics for Adults
17 Garden Secrets, 6:30pm
23 Home & Family Arts Non-Perishable County Fair Entries, 2-7pm
24 Home & Family Arts Non-Perishable County Fair Entries, 9am-noon
24 4-H Summer Gardening Club, 2-4pm
26 4-H Fair Project Entry Day
28 OC 4-H Dog Show
28 Woodland Owners Short Course, Shelby County Extension
30 Home & Family Arts Perishable County Fair Entries, 9am-noon
30 Ag Fair Entries, 3-7pm

July 31-August 4 Oldham County Fair

August Extension Events

2 District Board, 9am
2 4-H Fashion Revue
2 CAIP Cost-Share Education, 6:30pm
3 CAIP Cost-Share Education, 9am
5 County Fair Entry Pickup, Oldham County Fairgrounds, noon-2pm
7 Insect Pests & Beneficials, 6:30pm
10 4-H State Fair Projects due
10 Oldham County Beekeepers, 7:30pm
11 Monarch Butterfly Egg Hunt, oldhamccd.com
11-12 State Fair 4-H Dog Show
16-26 Kentucky State Fair
21 Cooking With Herbs, 6:30pm
23 CAIP Cost-Share Education, 6:30pm
24 CAIP Cost-Share Education, 9am

Save the date! The Healthy Oldham County Walk will be September 15.

Summer Vacation Planning Tips

The following Family & Consumer Sciences article originally printed in the 2018 Summer edition of the Oldham County Extension Newsletter.

family vacation tips

Planning for Summer Vacation

It’s time to start thinking about summer. This season is a great time to relax and spend time with family. One of the best ways to spend time with your family is during summer vacations, but planning for those can be expensive and time-consuming.

To begin planning for a summer vacation, it is important to make a budget. This will help you decide where to go, where to stay and how to get there. A budget can also provide you with a spending guideline for once you reach your destination. Remember to account for credit and debit card purchases as well as cash expenditures. Decide on a reasonable budget number and stick with it. Keep track of all your transactions by saving receipts.

Once you have your budget, it is essential to start researching and planning. The internet is a great place to find information on any destination. You will be able to find attractions, hotels, air travel, maps, etc. When booking hotels and making plans, be sure to only use reliable websites.

summer vacation tips

You can also enlist a travel agent to help you plan a trip. Travel agents are professionals who help consumers find the best prices and places. Here are a couple of reasons travel agents are useful.

  • Planning. Let them do the work. You can tell them where you want to go and what you want to do and let them work out the details. They can also tell you where or what is available within your budget. In addition, they receive daily updates on great places to visit.
  • All-inclusive options. If you are looking for a getaway with everything included, travel agents will have that information easily available. The travel agent will take care of all of the details so you can enjoy yourself worry-free.
  • Discounts and perks. You often receive discounts to attractions, rental cars, and hotels when making reservations through a travel agency. Travel agents may have access to additional options not available to those planning their own trip. For example, when booking with a travel agent, you may receive free parking at theme parks, a discount at a gift shop, or a voucher for eating at a specific restaurant.
  • Tour books and maps. Certain travel agencies like AAA can provide wonderful tour books and maps If you are driving, they can help map out your route.

When traveling, remember to pack efficiently. Use the list below to ensure that you do not miss anything. If you are flying, use the 3-1-1 guideline recommended by the U.S. Transportation Security Administration: 3 ounces or smaller bottles of a liquid must be placed in a 1 quart clear bag, allowing one bag per traveler. Liquids larger than 3 ounces may not be taken on the plane. They must be placed in checked luggage or discarded.

Clothing Items:

  • Outfits for each day
  • Undergarments, socks
  • Shoes
  • Sleepwear
  • Swimwear, active wear

Medical:

  • Aspirin/pain reliever
  • Allergy medicine
  • Prescription medications
  • Glasses/contacts
  • First aid kit
  • Sunscreen

Personal Items:

  • Toothbrush, tooth paste
  • Brush, comb
  • Shampoo, hair products
  • Deodorant
  • Makeup
  • Lotion
  • Razor/shaving items

Electronics:

  • Camera
  • Memory card, film, batteries
  • Cell phone
  • Chargers for all devices

Miscellaneous:

  • Reservation confirmations
  • Directions or GPS
  • Passport/driver’s license
  • Credit cards
  • Cash
  • Event tickets

When preparing to travel, make sure to be smart, efficient and find the best bang for your buck.

summer vacation tips

Written by Alex Elswick, Extension Associate for Family Resource Management. Edited by Lauren Fernandez, Oldham County Extension Staff Assistant.

Oldham County Cooking Classes

The following Family & Consumer Sciences articles originally printed in the 2018 Summer edition of the Oldham County Extension Newsletter.

free oc cooking classes

Cooking Basics for Adults

Cooking Basics takes place from 10:00 a.m. to 3:00 p.m. on July 17, 18, and 19 at the Oldham County Extension Office. Saving money and eating good food for a healthy diet will be the focus of this three day program for adults. Come for a hands-on experience that will help one become healthier and wealthier!

Free and open to the public. Registration required. Save your seat by emailing crivera@uky.edu or calling (502) 222-9453.

oc canning classes

Canning Boot Camp

Join us at the Oldham County Extension office at 6:30 p.m. on Thursday, June 7, or at 10:00 a.m. on Friday, June 8, for Canning Boot Camp! Learn the safest methods to preserve the wonderful vegetables and fruits that are produced in our county this summer.

Free and open to the public. Call (502) 222-9453 or email crivera@uky.edu to reserve your seat.

Written by Chris Duncan, Oldham County Family & Consumer Sciences Agent, and Lauren Fernandez,Oldham County Extension Staff Assistant.

Summer Vegetarian Lasagna Recipe

The following recipe printed in the 2018 Summer edition of the Oldham County Extension Newsletter.

healthy zucchini lasagna

Summer Garden Lasagna Recipe

Ingredients:

  • 5 medium zucchini
  • 2 yellow summer squash
  • 3 tablespoons olive oil
  • 2 large eggplants, sliced 1/2
  • 8 ounces plain Greek yogurt
  • 2 cups low fat cottage cheese
  • 1/2 cup chopped fresh basil
  • 2 teaspoons salt
  • 1 medium yellow onion, diced
  • 1/4 cup fresh chives, chopped
  • 2 garlic cloves, pressed
  • 10 ounces fresh spinach
  • 1 (24 ounce) jar spaghetti sauce
  • 8 ounces shredded mozzarella cheese

Thinly slice zucchini and summer squash 1/4 inch thick and toss with 1 tablespoon olive oil and 1 teaspoon salt. Roast in oven at 400 °F for 20 minutes, turn slices after 10 minutes. Slice eggplants, toss with 1 tablespoon olive oil; place on baking sheet. Roast in oven at 400 °F for 20 minutes, turn slices after 10 minutes. If needed, place under broiler for 5 minutes to reduce excess moisture. Mix together yogurt, cottage cheese, basil, 1 teaspoon salt, diced onion, and chives.

Sauté garlic in remaining olive oil until golden. Add spinach to pan and cook until wilted. Spoon half of roasted zucchini, squash, and sauteed garlic into a greased 9 by 11 inch baking dish. Coat evenly with half of the cottage cheese and yogurt mixture. Place an even layer of eggplants on cottage cheese mixture. Spread a layer of spaghetti sauce on eggplants and sprinkle with mozzarella cheese. Repeat process for one more layer. Bake at 425 °F for 40 to 45 minutes. Sprinkle with chopped basil and cheese for garnish.

healthy lasagna recipe

Nutritional Analysis: 240 calories, 10 g fat, 4 g saturated fat, 20 mg cholesterol, 840 mg sodium, 20 g carbohydrate, 6 g fiber, 7 g sugars, 17 g protein

Yield: 10, 1 cup servings

Source: Plate It Up! Kentucky Proud, University of Kentucky Extension

2018 Cultural Arts Champions

The following Family & Consumer Sciences article originally printed in the 2018 Summer edition of the Oldham County Extension Newsletter.

homemakers cultural arts

2018 Homemakers Cultural Arts Results

Congratulations to the following homemakers whose entries won blue ribbons at the Oldham County Cultural Arts competition in February:

*+Suzanna Angelove
Lauren Fernandez
*Patti Hardesty
Pat Honaker
*+Janet Jarrett
*+Faye Korthaus
*+Sally Lackner
*Barbara Lynch
Theresa Melhorn
Mary Ann Mitchell
*+Angela Morris
*+Jackie Norwood
*+Tara Paine
Marcia Rieder
Karen Shorter
*+Rebecca Starry
Candy Thompson
*+Peggy Townsend
Diane Weis

Homemakers denoted with asterisks (*) advanced from the Area Cultural Arts competition to the state event. Plus signs (+) denote homemakers who won blue ribbons at state.

In addition, three Oldham County Homemakers received grand championships for their entries at the Kentucky State Cultural Arts event: Tara Paine, Rebecca Starry, and Peggy Townsend.

homemakers cultural arts

Written by Chris Duncan, Oldham County Family & Consumer Sciences Agent, and Lauren Fernandez, Oldham County Extension Staff Assistant.

Healthy Summer Squash Pizza Recipe

Summer Squash Pizza

Yield: 4 servings

Crust Ingredients: 1/2 tablespoon rapid rise yeast • 1 tablespoon sugar • 1/2 cup warm water • 1/2-1 cup whole wheat flour • 1/2 teaspoon salt • 2 tablespoons olive oil

Topping Ingredients: 2 yellow summer squash, thinly sliced • 1 cup thinly sliced onion • 1 green pepper, thinly sliced • 2 teaspoons chopped fresh rosemary • Salt and pepper to taste • 3 tablespoons olive oil • 2 tablespoons grated parmesan cheese

Directions:
Preheat oven to 400 degrees F. Place sliced squash, onion and pepper in roasting pan. Sprinkle with rosemary, salt, pepper and 2 tablespoons of olive oil. Toss to coat. Bake in preheated oven for 20 minutes, or until onions are lightly brown and squash and peppers are tender. Set aside. Increase oven temperature to 450 degrees F. In a medium mixing bowl, dissolve yeast and sugar in warm water. Let yeast proof, about 10 minutes. Stir in 1/2 cup flour, salt and oil. Mix until smooth then rest for 5 minutes. Add additional flour as needed to be able turn dough out onto a lightly floured surface. Roll into flat 1/4 inch thick crust. Place crust onto a baking sheet. Bake 5 minutes to set crust. Remove from oven and distribute vegetable mixture on crust. Bake an additional 10 minutes or until crust is firm, being careful not to burn. Remove from oven, sprinkle with cheese and remaining tablespoon olive oil. Cut into quarters and serve.

Nutritional Analysis: 310 calories, 19 g fat, 3 g saturated fat, 0 mg cholesterol, 340 mg sodium, 33 g carbohydrate, 6 g fiber, 7 g sugars, 9 g protein

Recipe from Plate It Up! Kentucky Proud. The Kentucky Proud Project is a cooperation between County Extension Agents for Family and Consumer Sciences and Dietetics and Human Nutrition Students at the University of Kentucky.

Upcoming Oldham County Events

The following calendar originally printed in the 2018 Spring edition of the Oldham County Extension Newsletter.

Upcoming Extension Events

All activities are held at the Oldham County Extension office unless otherwise noted. Please call to RSVP for classes held at Extension offices.

March Extension Events

1 Oldham County Extension District Board, 9 am
1 Chickens 101 (Part 1), Shelby County Extension, 6 pm
1 Leaders of the Pack 4-H Dog Club
2-3 Organic Association of Kentucky Conference, Lexington
5 Dicamba Training for Grain Producers, Shelby County Extension, 10 am
5 4-H Robotics Club
6 Growing Succulents, 6:30 pm
7 4-H Budget Committee
8 Registration due for Needlework Workshop
8 Chickens 101 (Part 2), John Black Center, 6 pm
9 Oldham County Beekeepers, 7:30 pm
10 Produce Growers Best Practices, 9 am
12 Green Thumbs Garden Club, 9:30 am
12 4-H Cloverbud Club
13 Needlework Workshop, Shelby County Extension
15 Busy 4-H’ers of Oldham County
15 Improving Garden Soils, Oldham County Arts Center, 6:30 pm
16 Market Scale Certification, 10 am – noon
16 4-H Camp Teen Leader Interviews
17 Oldham County Master Gardeners, 10 am
16 Busy 4-H’ers of Oldham County
19 Delicious Delights 4-H Cooking Club
20 Evening with Extension, John Black Center, 5:30 pm
22 Homemakers Lesson: Couch Potato Challenge, 10 am
22 Homemakers Executive Board, noon
22-24 4-H Leadership Summit
23 Louisville Area Homemakers Council, 8 am – 3 pm
26 Come Sew With Us: Monograming, 3–8 pm
26 Oldham County 4-H Communications Event
27 4-H Teen Club
29 Oldham County Extension Council, 9 am
29 Oldham County Extension District Board, 10 am
29 Green Thumbs 4-H Horticulture Club
31 District 4-H Teen Council

April Extension Events

1 Homemaker Scholarship Applications Due
9 Green Thumbs Garden Club
9 4-H Robotics Club
10 Green Thumbs 4-H Horticulture Club
11 Nutrition Basics for Diabetics, 10:30 am
12 Leaders of the Pack 4-H Dog Club
13 Oldham County Beekeepers, 7:30 pm
14 Tree Seedling Giveaway, Oldham County Conservation District
14 District 4-H Communications Event
16 Delicious Delights 4-H Cooking Club
17 Fairy Gardens, 6:30 pm
19 4-H Council
20 SOHS 4-H Reality Store
23 Come Sew With Us: Gardening/Outdoor Accessories, 3–8 pm
26 Homemaker Lesson: Gardening in Small Spaces, 10 am
26 Homemaker Executive Board, noon
26 Busy 4-H’ers of Oldham County
30 4-H Cloverbud Club

May Extension Events

3 Oldham County Extension District Board, 9 am
5-7 KEHA State Meeting, Louisville
7 4-H Robotics Club
8 Native Shrubs, 6:30 pm
10 Green Thumbs 4-H Horticulture Club
11 Oldham County Beekeepers, 7:30 pm
14 Green Thumbs Garden Club
14 4-H Cloverbud Club
17 Oldham County Homemakers Annual Meeting
17 Busy 4-H’ers of Oldham County
21 Delicious Delights 4-H Cooking Club
22 4-H Camp Teen Leader Training
28 Memorial Day, Extension Office Closed

Asian Asparagus Salad Recipe

The following Family & Consumer Sciences article originally printed in the 2018 Spring edition of the Oldham County Extension Newsletter.

Asian Asparagus Salad Recipe

Ingredients:

  • 1 pound fresh asparagus
  • 1½ tablespoons low sodium soy sauce
  • 2 teaspoons sugar or artificial sweetener
  • 1 tablespoon olive oil
  • 2 teaspoons sesame seeds

healthy asparagus recipe

Yield: 4, ½ cup servings

Directions:

  1. Snap off and discard the root ends of the asparagus.
  2. Wash remaining stalks thoroughly.
  3. Slice stalks into 1½ inch lengths on the diagonal.
  4. Blanch asparagus for 1-3 minutes in boiling water, until bright green in color.
  5. Cool immediately under cold water and drain.
  6. Combine soy sauce, sugar, olive oil, and sesame seeds in a small glass bowl. Mix dressing until sugar is dissolved.
  7. In a gallon zip-seal bag, add asparagus and dressing. Turn bag to coat asparagus with dressing and chill in the refrigerator for 15 minutes. Turn bag again and chill for an additional 15 minutes before serving.

Nutritional Analysis: 70 calories, 4.5 g fat, .5 g sat. fat, 0 mg cholesterol, 250 mg sodium, 7 g carbohydrate, 2 g fiber, 3 g protein

This Kentucky Proud recipe is a favorite of Chris Duncan, Family & Consumer Sciences Agent in Oldham County.

Oldham County Homemakers News

The following Family & Consumer Sciences articles originally printed in the 2018 Spring edition of the Oldham County Extension Newsletter.

Homemakers Offer Scholarships

The Oldham County Extension Homemakers Association offers college scholarships to its members as well as members’ children and grandchildren. Check for details online at oldham.ca.uky.edu/OC-Homemakers or stop by the Extension Office. Applications must be postmarked by April 1.

homemakers taught spit polish

Spit Polish a Success

Peggy Townsend, Louisville Area Cultural Arts Chair, facilitated a great program on preparing entries for Cultural Arts, Kentucky State Fair, and other competitions. Six counties from the Louisville Area Extension Homemaker Association were represented. Additional presenters included Angela Morris, Faye Korthaus, Nancy Dahlgren, and Mary Bauer.

Upcoming Homemakers Meetings

The 2018 KEHA State Meeting will be held at the Louisville Crown Plaza in May. Watch for the state newsletter this spring with further details. Contact FCS Agent Chris Duncan via (502) 222-9453 or crivera@uky.edu if you have any questions.

May 17 is the Oldham County Homemaker Annual Meeting at the John Black Center. The Suburbanites and Share & Sample clubs are organizing this year’s meeting. Further information should be available by the end of March.

Written by Chris Duncan, Family & Consumer Sciences Agent in Oldham County, Kentucky.