Family and Consumer Sciences
“Connections” in Mason County
January 2016
Volume 3 Issue 1
Matching Resolutions with ACTION
In this issue:
Matching Resolutions with
ACTION………………………..….….1
Coping with Caregiving …......2
Step Up to Scale Down ..….... 3
Fruits & Veggies …………….…...3
Featured Vegetable:ONION...3
Hearty Barley-Chicken
Soup Recipe ………………......... 4
Local News …………………….…...4

Eat Healthier or lose weight :
http://fcs.tamu.edu/food-andnutrition/ Includes information
on nutrition, food safety, food
resource management or special
nutrition education programs.

Exercise more: http://
fcs.tamu.edu/health/ Includes
information of opportunities such
as Walk Across Texas and
Worksite Wellness Programs.

 Get out of debt or
save money: http://
agrilifeextension.tamu.edu/solutions/
money-managementsaving-investing/ .
Additional links lead to
related topics such as
retirement and estate
planning, fraud
protection, insurance and
even youth savings plans.
Also: http://fcs.tamu.edu/

your-money/
Volunteer more: http://
fcs.tamu.edu/youth-programs/
or: http://
agrilifeextension.tamu.edu/
programs/volunteer-programs/
Volunteers complete training in a
particular subject and volunteer
for related activities. Areas of
training are in Master Gardening,
Master Naturalists, Master
Wellness, and Livestock Project
Mentors, as well as many others.
It is that time of year again…when
everyone is trying to adhere to their
New Year’s Resolutions. We make
them with good intensions, but in
reality, it becomes much harder to
follow through. Texas A&M AgriLife
Extension Service has resources that
can help with most resolutions.
Check out the treasure of websites
for each of the most popular New
Year’s Resolutions.

Improving family relations: http://
fcs.tamu.edu/families/parenting/
parenting-programs/ Also: http://
fcs.tamu.edu/families/
Quit Smoking: http://
fcs.tamu.edu/files/2015/02/
quitting-tobacco-quick-guide.pdf
A quit line is also listed at:
1-877-937-7848
Educational programs of the Texas A&M AgriLife Extension Service are open to all people without regard to race, color, religion, sex, national origin, age, disability,
genetic information, veteran status. The Texas A&M University System, U.S. Department of Agriculture and the County Commissioners Courts of Texas Cooperating
Page 2
Coping with Caregiving
We all know and expect that when you have
children, your own needs most often are the last to
be met. Additionally, people are usually younger
also frequently produce guilt, but changed situations
and able to keep up with such a hectic schedule while may need to be analyzed to see if that old promise is
caring for children. However, many of us are dealing safely achievable.
with reversing the role of caregiver when the need
Joining a support group may be a way to help take
arises to care for our parents or an aging relative.
care of yourself by sharing difficulties with a
Of course, stress is something that needs to be
confidant to relieve tension, help give new
managed so AgriLife Extension has some excellent
perspective and increase mutual understanding while
advice:
building support.

For more information, download the free packet



Set realistic goals and expectations.
Plan achievable goals.
Develop realistic expectations.
Establish your limits.
Take care of yourself.
Express your feelings.
Maintain your health.
Involve other people.
Hold a family conference.
Seek professional assistance.
Use your community resources.
from: http://www.agrilifebookstore.org called
Coping with Caregiving: How to Manage Stress
when Caring for Elderly Relatives.
Some examples of beneficial achievable short
term goals could be to:
1) Keep your relative’s spirits up by arranging for
friends and family to visit.
2) Develop your relative’s physical strength by
arranging for people to take him or her on a
daily walk.
Remember that you can’t do it all, so don’t
become susceptible to the “shoulds.” Old promises
Page 2
Page 3
Volume 3 Issue 1
Step Up to Scale Down
How many calories do your have to burn (or
Add more Fruits and Veggies
because they contain:
cut) to lose one pound of fat? Now there’s a question
everyone may be asking after the Christmas holidays!
The answer is that is takes 3500 calories to be
burned in order to lose one pound of fat.

Fiber which may reduce the risk of developing
cardiovascular disease.

Potassium which may help to maintain healthy
blood pressure, may reduce the risk of
developing kidney stones, and help decrease bone
loss.

Folate or folic acid which helps in the formation of
red blood cells which is especially important
during pregnancy.

Vitamins A, C, and E which help in the growth and
repair of body tissues and maintain healthy eyes
and skin.
Adding exercise is a great idea because it
helps to keep the muscle and lose the fat. Almost
65% of U.S. adult are overweight, of which almost
one third are considered obese. According to the
National Weight Loss Registry, 55% of successful
weight loss participants lost weight with the help of
some type of program.
Most people need about five cups of
fruits and vegetables a day!
To help with support and education of how to
lose weight, AgriLife Extension offers a program
called Step Up to Scale Down with twelve lessons:
Featured Vegetable: ONION
1.
Scale Down by Setting Goals.
2.
Step Up to a Healthy Plate.
3.
Scale Down by Reading Labels.
4.

Available all year round.

Excellent source of vitamin C!
Step Up to Breakfast and Menu Planning.

Contains phytonutrients: Allicin and Quercertin.
5.
Scale Down with Moves to Lose.

Heart Healthy.
6.
Step Up Your Hydration.

Promotes healthy cholesterol levels.
7.
Scale Down By Finding Your Motivational Mojo.

Lowers risk of some cancers.
8.
Step Up to Healthy Snacking.
9.
Scale Down with a Colorful Plate.
Grill colorful vegetable kabobs
10. Step Up to Successful Socializing.
packed with onions,
11. Scale Down by Knowing your Numbers.
tomatoes, pineapple,
12. Step Up and Celebrate.
red and green peppers,
Talk to you extension agent about starting
mushrooms
Step Up to Scale Down Classes. Some of the classes
or any
can also be taken online. It is a great way to be
other fruit or vegetable!
successful with the goal of trying to lose weight!
Page 3
Page 4
Hearty Barley-Chicken Soup
Ingredients:
Directions:
2 cups chopped cooked
Sauté onion, carrot, and
celery in oil about 4 minutes. Add garlic & sauté
one more minute. Add chicken stock (stock has a
richer flavor than broth), water, salt, thyme, and
pepper. Bring to boil, reduce heat and simmer,
covered for 10 minutes. Add chicken and barley.
Simmer another 10 minutes or till barley is tender.
chicken
1 cup chopped onion
1 cup chopped carrot
1/2 cup chopped celery
2 garlic cloves, minced
2 Tbsp olive oil
Nutrition Facts
(per serving)
1 (32 oz) carton low-sodium
chicken stock
Calories 180
1 3/4 cup water
Total Fat: 6 g
1/4 tsp salt
Sodium: 260mg
1/4 tsp dried thyme
Total Carbs: 12 g
Protein 20 g
1/4 tsp pepper
1/2 cup uncooked quick
Serve with crackers or garlic bread. Or add a cup
of black eyed peas for good luck! Serves 4.
OR...Pour into 4 individual freezer containers, and
freeze for easy heat and eat meals for later.
Optional Soup Toppings: Chopped fresh parsley,
chopped tomatoes, and/or basil, grated parmesan
cheese or even a little ricotta cheese/mozzarella
mixture for a lasagna like influence.
cooking barley
County News
Many thanks to ALL who participated and
contributed to the Mason Livestock Show!
It was a great success!!!
The perfect soup for supper
on a cold January day!
Family & Consumer Sciences
“Connections” is provided by these
Texas A&M AgriLife Extension Service
Family and Consumer Science Agents:
Kim Miles, Brown County
Linda Wells, Burnet County
Kandice Everitt, Sterling/Coke Counties
Janet Nelson, Coleman County
Milissa Wright, Concho County
Shelley Amberg, Irion/Schleicher Counties
Consumer Decision Making is gearing up!
Watch for emails announcing important
dates. District is in San Angelo on Friday,
February 19th.
Vacant, Jones County
Karen DeZarn, Lampasas County
Jennifer Reeves-Page, Llano County
Jacque Behrens, McCulloch County
Sheree Hardin, Menard/Mason Counties
Labeth Carter, Nolan County
Sandy Taylor, Runnels County
Melanie Potter, San Saba County
Jane Rowan, Taylor County
Sheree Hardin, CEA-FCS
Mason County
505 Moody St.
Mason, Texas 76856
325-277-2355
325-347-6459
[email protected]
Courtney Redman, Tom Green County
Judy Gully, D7 Regional Program Leader