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									                                                  Home & Family Ideas      Copper River/ Mat-Su District Cooperative Extension Service
                                                                           809 S Chugach #2 ♦ Palmer, Alaska 99645 907-745-3360

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                                                                                                                               Upcoming Activities
November/December                                                                                                              Cold Climate Home Building
2007                                                                                                                           Having a technically proficient, well-functioning house
                                                                                                                               is essential to life in the north. Discussion will include
                                                                                                                               windows, ventilation, walls, indoor air quality, roofs
                                                                                                                               and wind and seismic activity.
                                                                                                                               Saturday, Nov. 3, 9 a.m. -5: p.m.
Reduce Holiday Gift Expenses!                                                                                                  MTA Building, 480 Commercial Drive, Palmer.
Right now is a great time to plan how you’re going to                                                                          large training room, lower level of the building.
get through the holiday season without a pile of debt.                                                                         Call 745-3360 to register. FREE
Gift giving is a major holiday expense for many.                                                                               Solar Energy for Alaskans
                                                                                                                               What’s possible? What’s real? What’s for me? Discuss
Make a list of the people you plan to buy gifts for this                                                                       local options for solar energy.
year. Then check your list twice. If you buy gifts year                                                                        Friday, Nov. 2, 1-5 p.m.
round and tuck them away, pull out those gifts and go                                                                          MTA Building, 480 Commercial Drive, Palmer
through them. That will help prevent buying another                                                                            Large Training Room, lower level of the building.
gift for someone for whom you already have a gift.
                                                                                                                               Call 745-3360 to register $10
                                                                                                                               Please park on the side of the building to allow
Plan to only use cash, check or debit cards to buy this
                                                                                                                               customer parking in front.
year’s gifts. Use your credit card only if you pay it off
each month. Otherwise, leave your credit cards at                                                                              Pandemic Flu—Are you the Little Red Hen or
home or lock them up in your safe deposit box! It is                                                                           Chicken Little?
too easy to get caught up in the moment and charge                                                                             Experts believe another influenza pandemic will
purchases when you run out of cash.                                                                                            happen. This class will help you learn more about
Ideas for low-cost gift ideas on page 3.                                                                                       pandemic flu, plan how to respond, and demonstrate
                                                                                                                               ways to protect yourself against this serious health
                                                                                                                               Tuesday, Nov. 13, 10 a.m.
                                                                                                                               Lazy River Family and Community Education Club
                                                                                                                               Call 745-3360 to register and for location.

District Home Economist                                                                                                        Serger Basics
Cooperative Extension Service                                                                                                  Do you have a serger setting in the closet gathering
University of Alaska Fairbanks                                                                                                 dust? This workshop will address threading and basic
                                                                                                                               use of a serger. Make a simple fleece sock to practice.
                                                                                                                               Bring your serger, the serger instruction manual,
                                                                                                                               thread, a scissors or rotary cutter and mat, and $5.
                                                                                                                               Tuesday, Dec. 4, 1:30-3:30 pm
                                                                                                                               809 S. Chugach, Suite 2, Palmer
                                                                                                                               Call 745-3360 to register. $5 fee. Limited class size.

The University of Alaska Fairbanks Cooperative Extension Service programs are available to all, without regard to race, color, age, sex, creed, national origin, or disability and in accordance with all applicable federal laws. Provided in
furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Peter Pinney, Interim Director, Alaska Cooperative Extension, University of Alaska Fairbanks. The
University of Alaska Fairbanks is an affirmative action/equal opportunity employer and educational institution.
Eating Right           t

         Reading Food Labels                                                Nutrients are listed by amount (in grams
                                                                            or milligrams) and by "% Daily Value.”
Most packaged foods you buy at                                              The percent daily value is based on a
the grocery store have a food                                               2,000-calorie diet. It is put on the label to
label. They tell you a lot
about the food you eat – like                                               show whether there is a lot or a little of a
what is a serving size, how many                                            nutrient in a serving of food.
calories and how much salt,
sugar, fat, cholesterol,                                                    The bottom of the Nutrition Facts label
vitamins, and minerals you are
                                                                            shows how much or how little of some key
                                                                            nutrients you need each day. You may
Making a habit of reading food                                              need more or less depending on your
labels can help you increase                                                energy requirements.
your knowledge of what is in the
food you are eating.
                                                                            To see what is in your food, look outside
Serving Size
                                                                            the "Nutrition Facts" box at the list of
The amount of the food that we eat may
                                                                            ingredients. They are listed in order, from
not be the same as the amount of food
                                                                            greatest to least amount used in the
listed on the label as one serving. Check
out the serving size listed on the
nutrition facts. The information that
                                                                             Buzz Words
follows is based on it. Then check under
                                                                You might find words on your food labels like low fat,
the serving size to see how many servings are included
                                                                nonfat, low sodium, high fiber, fatfree, or light. The
in the package. If a food has four servings per
                                                                nutrition facts should support these claims. For
container and you eat half of the bag, you would be
                                                                instance, low-fat foods must contain less than three
eating two servings.
                                                                grams of fat per serving. "Light" foods must have a
                                                                third fewer calories than the regular version.
Using the serving size listed on the package, the
number of calories in one serving is provided.
                                                                Here are some other terms defined by the U.S. Food
Calories are a measure of how much energy we get
                                                                and Drug Administration:
from food. If more than one serving is eaten, do the
math to find out how many calories are consumed.
                                                                   •   low-saturated fat: one gram (g) or less per
Nutrition Information
                                                                   •   low-sodium: 140 milligrams (mg) or less per
The nutrition information follows the serving size. It
lists nutrients in the food. All nutrients impact health.
                                                                   •   very low sodium: 35 milligrams or less per
Nutrients such as fat, cholesterol, sodium (salt), and
simple sugars may need to be limited in our diet. These
                                                                   •   low-cholesterol: 20 milligrams or less and 2
nutrients may contribute to overweight and diseases
                                                                       grams or less of saturated fat per serving
such as heart disease.
                                                                   •   low-calorie: 40 calories or less per serving
The nutrition label also lists nutrients you want to get
                                                                Remember that "fat free," "low fat," and "low sugar"
enough of, like fiber, vitamins, and minerals such as
                                                                don't always mean low calories. Read your food labels
calcium and iron. Eating enough of these nutrients can
                                                                carefully to make sure you know what you're getting.
improve health and reduce chances of getting some
                                                                In no time at all, you'll be making wiser food choices
diseases. Calcium and Vitamin D can help prevent
                                                                every time you shop.
osteoporosis. Enough iron can reduce anemia.

            Matanuska-Susitna/Copper River Valley District Extension Home & Family Ideas Newsletter
Spending Smart                                                   •   Make a personalized cookbook. This is a great
                                                                     way to pass along some of your favorite dishes.
       Reduce Holiday Gift Expenses!
                 (Continued from page 1)                      Challenge yourself to make your gifts thoughtful rather
                                                              than expensive. Your holidays and New Year will be
Here are some low-cost gift suggestions:                      much happier without debt.
   • Make a set of handmade cards, including
       thank-you, sympathy, get well, birthday,
       congratulations, etc. or make them on the              Raising Kids
       computer. This is a great family project.
   • For people with iPods, purchase an iTune gift                         Creative Kid Activities
       certificate so they can download their favorite
       music.                                                 With cold and snowy winter days ahead, having
   • Gift certificates for a day of yard work, house          activities on hand for antsy children offers alternatives
       cleaning, window washing or car washing are            to television and the computer. Gather supplies for the
       great for busy parents or elderly grandparents.        following activities and store in a seldom-used closet
   • A gift certificate to spend a day together doing         ready to haul out when needed:
       whatever the recipient chooses. Many people
       appreciate the gift of time with loved ones            Make hand puppets: Brown lunch bags, googly eyes,
       more than something store bought.                      stray buttons, scissors, markers, glue, etc.
Note: Be sure to carry through with these gifts of your
time and talents.                                             Box of dress up clothes: Old dresses, high heel
                                                              shoes, cowboy boots, collared shirts, simple costumes,
   •   A gift certificate for a massage, manicure, or         and a variety of hats are a great start for imaginative
       pedicure for mothers who always put everyone           fun. Thrift or second-hand stores have great
       else’s needs above their own. (or anyone who           selections.
       would like a little pampering.)
   •   An annual pass to Alaska State Parks. Day              Fairy tale theatre: Add a book about a favorite fairy
       passes and boat passes are available.                  tale or story to the above box of clothes and encourage
   •   Purchase a U.S. Savings Bond, open a mutual            the children to put on a play.
       fund or start an Individual Retirement Account
       (IRA) for a young person. Include a clause to          Jewelry kit: Gather string, beads, and metal clasps.
       match any funds contributed by the recipient.
       This teaches the importance of regularly               Homemade bird feeder kit: Give your kids a big box
       funding these accounts early in life.                  of edible decorations (peanut butter, seeds, fruit, nuts,
   •   Prepaid phone cards are inexpensive and a              etc.) and some string and jars that they can use to build
       great gift for people who make lots of long-           their own birdfeeders for the yard or balcony.
       distance calls.
                                                              Teach a child to knit or crochet: Have needles and
   •   Movie gift certificates for people who like to
                                                              yarn and a simple “how-to book” are a great start. If
       go to the movies.
                                                              you or a neighbor knows the basics, spending the time
   •   For the person who loves to read, buy used
                                                              to teach this skill can be a great way to spend time
       books. Check out the local used bookstores.
                                                              together and make a scarf for the winter.
       Or buy a gift certificate to a local bookstore.
   •   Write or type your favorite memories of/with
       someone and lay it out in a book or on a page.
   •   Make your own calendar using cut-out pictures,
       photos, and/or drawings.

            Matanuska-Susitna/Copper River Valley District Extension Home & Family Ideas Newsletter
                                                        Spiced Highbush Cranberry Sauce or Catsup

                                                        12 cups highbush cranberries
                                                        1 cup water
Contents:                                               3 cups onions, chopped fine
                                                        2 cups cider vinegar
Upcoming Activities                    page 1           4 cups sugar
                                                        1 tablespoon ground cloves
                                                        1 tablespoon allspice
Living Well                            page 1
                                                        1 tablespoon celery salt
                                                        1 tablespoon salt
Eating Right                           page 2           1 tablespoon cinnamon
                                                        1 teaspoon pepper
Spending Smart                         page 3
                                                        Prepare jar lids. Cook the cranberries in the water
Raising Kids                           page 3           until soft, then put through a food mill or sieve to
                                                        remove seeds. Add the onions, vinegar, sugar, and
Monthly Recipe                         page 4           spices. Boil until the mixture thickens and reaches the
                                                        proper consistency. Immediately pour catsup into hot
                                                        pint or half-pint canning jars, leaving ¼ inch head
                                                        space. Wipe jar rims and add prepared two-piece lids.
                                                        Process for 10 minutes in a boiling water bath. Serve
                                                        this cranberry sauce with poultry, meat or in baked
                                                        beans.                                  Yield: 8 cups

                                                                       PRSRT   STD
                                                                       U.S. Postage Paid
                                                                       Fairbanks, Alaska
                                                                       Permit No. 2

PO Box 756180
Fairbanks, AK     99775-6180

Return Service Requested

         Matanuska-Susitna/Copper River Valley District Extension Home & Family Ideas Newsletter

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