FCS News - October 14, 2024

Learn the facts with the Talking FACS podcast!

 

Source:  Sarah Congleton, Montgomery County Family and Consumer Sciences Extension Educator 

 

Hosted by the University of Kentucky Family and Consumer Sciences Extension program, the Talking FACS (Family and Consumer Sciences) podcast offers a weekly show about family, food, finance, fitness and more. 

Since 2018, the Talking FACS podcast has been offering research-based information and inspiration on a wide range of topics and themes including: 

• Addiction and recovery 
• Adult development and aging 
• Air quality 
• Big Blue Book Club's Snack Club series (includes tips for raising healthy eaters) 
• Cancer conversations 
• Career development 
• Civic engagement 
• Disaster recovery 
• Family finance 
• Feeding children and infants 
• Food safety 
• Making healthy choices 
• Mental health 
• Parenting 
• Physical activity 
• Safety 
• And more! 

Partnerships with UK Healthcare’s Markey Cancer Center and the UK College of Dentistry have inspired two spin-off shows, Cancer Conversations and KY Smiles, which are both available on Talking FACS. Cancer Conversations episodes drop monthly, sharing cancer news across Kentucky. KY Smiles shows are scheduled to address timely topics, such as during Children’s Dental Health Month. 

With more than 400 shows to date and 20,000+ hits a month, the Talking FACS podcast offers a little bit of something for a large bunch of folks in Kentucky and beyond. 

Talking FACS podcast episodes can be found at https://ukfcsext.podbean.com.  

Contact your local Montgomery County Extension office for more resources, tips, and information.  

 

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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.

 

The University of Kentucky Martin-Gatton College of Agriculture, Food and Environment news and communications team provides monthly Extension Exclusives in the categories of Horticulture, Agriculture and Natural Resources, 4-H and Family & Consumer Sciences. To see more exclusives, visit https://exclusives.ca.uky.edu.

 

 

 

FCS News - September 9, 2024

 

Daily, healthy lifestyle tips to prevent high blood pressure
Source: Sarah Congleton, County Agent for Family and Consumer Sciences Education, Montgomery County

 

Does high blood pressure run in your family? Has your doctor recommended that you should watch your blood pressure?

You can help prevent high blood pressure, also called hypertension, by making healthy choices daily.
 
Try taking these steps each day to keep your blood pressure in a healthy range: 

• Choose to eat a variety of healthy foods, including lots of vegetables and fruit. Additionally, choosing foods rich in potassium, fiber and protein and lower in salt and saturated fat are good for heart health. Making these healthy changes can help keep blood pressure low and protect against heart disease and stroke. 
• Be physically active. The Physical Activity Guidelines for Americans recommends that adults get at least two and a half hours of moderate intensity exercise every week which can include brisk walking, bicycling or other forms of cardiovascular exercise. This is equal to about 30 minutes of activity per day, five days a week. Children and adolescents should get one hour of physical activity every day. 
• Limit or quit certain habits, such as smoking and drinking excessively. If you do smoke, quitting will lower your risk for all forms of heart disease. Your doctor can suggest ways to help you quit. Limiting your alcohol intake can also help your blood pressure. For heart health, men should have no more than two alcoholic drinks per day. Women should have no more than one alcoholic drink per day. 
• Get adequate sleep. Habitually getting at least seven to nine hours of sleep per night is another way to manage blood pressure and increase your overall health. 

 

If these lifestyle choices seem overwhelming, choose one area to begin. 

 

Your local Montgomery County Extension office has many resources to help you make healthy choices one small step at a time! 

 

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FCS News - September 4, 2024

Daily, healthy lifestyle tips to prevent high blood pressure
Source: Sarah Congleton, County Agent for Family and Consumer Sciences Education, Montgomery County

 

Does high blood pressure run in your family? Has your doctor recommended that you should watch your blood pressure?

You can help prevent high blood pressure, also called hypertension, by making healthy choices daily.
 
Try taking these steps each day to keep your blood pressure in a healthy range: 

• Choose to eat a variety of healthy foods, including lots of vegetables and fruit. Additionally, choosing foods rich in potassium, fiber and protein and lower in salt and saturated fat are good for heart health. Making these healthy changes can help keep blood pressure low and protect against heart disease and stroke. 
• Be physically active. The Physical Activity Guidelines for Americans recommends that adults get at least two and a half hours of moderate intensity exercise every week which can include brisk walking, bicycling or other forms of cardiovascular exercise. This is equal to about 30 minutes of activity per day, five days a week. Children and adolescents should get one hour of physical activity every day. 
• Limit or quit certain habits, such as smoking and drinking excessively. If you do smoke, quitting will lower your risk for all forms of heart disease. Your doctor can suggest ways to help you quit. Limiting your alcohol intake can also help your blood pressure. For heart health, men should have no more than two alcoholic drinks per day. Women should have no more than one alcoholic drink per day. 
• Get adequate sleep. Habitually getting at least seven to nine hours of sleep per night is another way to manage blood pressure and increase your overall health. 

 

If these lifestyle choices seem overwhelming, choose one area to begin. 

 

Your local Montgomery County Extension office has many resources to help you make healthy choices one small step at a time! 

 

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FCS News - August 19, 2024

 

Kentucky Youth Vaping

 

Source:  Sarah Congleton, Montgomery County Family & Consumer Sciences Educator 
 

Over the last 75 years, smoking among adults and youths has been steadily decreasing. In the 2010s, rates of smoking reached all-time lows in the U.S. and Kentucky. Unfortunately, with the advent of vaping, this trend has quickly reversed. This reversal is especially concerning given that young people who use e-cigarettes are more likely to smoke cigarettes in adulthood.

 

What are Vapes? 

 

Electronic cigarettes, or vapes (short for vaporizers), typically contain nicotine. However, they sometimes contain other substances such as THC, the chemical in marijuana that gets people high. 

Although emerging research seems to suggest that vaping is less harmful than smoking combustible cigarettes, vapes are nonetheless very harmful.  They are especially harmful for young, developing brains. In fact, most adult smokers began smoking before the age of 18.

 

Youth vaping rates are significantly increasing

 

Kentucky youth are vaping at a startling rate. The Kentucky Incentives for Prevention survey shows that vaping among 10th graders has increased almost 6% in five years – from 11.4% in 2016 to 17% in 2021.

 

In that same year, more than 20% of Kentucky high school students, and nearly 10% of Kentucky 8th graders, reported vaping in the past month.   

In response, the state has launched a confidential quit line for youths called My Life, My Quit at ky.mylifemyquit.org/, which offers free coaching 24/7 via text, chat or call.

 

Vaping facts (accordingly to ky.mylifemyquit.org): 

 

• Nicotine leaves you stressed out. Vaping to handle stress can make you more stressed! When you stop using nicotine, that “feel-good” dopamine stops flowing leaving you moody. The more nicotine you put into your brain, the more hooked you become.

• Nicotine causes other problems. Using nicotine as a teen makes your brain think it needs it, causing problems with learning, memory, paying attention and managing your mood. Additionally, it can also make you more likely to get hooked on other drugs.

• Vape and tobacco companies want you to get hooked on nicotine. By keeping you craving more, companies will keep you as customers for life. Teens who start vaping are four times more likely to smoke cigarettes or use other forms of tobacco. Almost 90% of adults who use nicotine today started as teens.
•  

We believe that quitting alone is hard; however, quitting with support is much easier.

 

Contact your local Montgomery County Extension office for more resources, tips and information to help you and your family continue to make healthy decisions.   

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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.

 

The University of Kentucky Martin-Gatton College of Agriculture, Food and Environment news and communications team provides monthly Extension Exclusives in the categories of Horticulture, Agriculture and Natural Resources, 4-H and Family & Consumer Sciences. To see more exclusives, visit https://exclusives.ca.uky.edu.  

 

 

FCS News - August 12, 2024

 

Work-Life Balance

 The term “work-life balance” seems simple. However, for some people, especially parents, we have a challenging time figuring out the “balance” part. We are all trying to find that right balance to prepare for the busy week, allocate the necessary time to manage multiple tasks and manage the stress of work and life. But there’s hope for all of us, including parents.

Here are some simple tips on how to make the most of your busy lives:

• Reduce morning rush. Reduce morning anxiety by preparing the night before (i.e., laying out clothes, making meals and gathering work materials).
• Organize your week in advance. Use one day each week to plan the rest of the week (meals, chores, groceries, kids’ sports, date nights, family time, homework time, etc.). 
• Be honest with your manager. If spending more time with your family is what you want, your employer may have benefits you have not explored. Many organizations are investing in more wellness opportunities for their employees. 
• Stay connected. Even if you travel a lot for work, you can still see and talk to each other. Make the time to stay connected (facetime, emails, texting, writing letters, having conversations, etc.). 
• Don’t waste time staring at your screen. It can be addicting with today’s technology, so consider limiting your screen time. You will be amazed at the amount of time you will save and can now reinvest it for more meaningful moments. 
• Schedule time with your partner. Do something together that brings you closer (date night, cooking night, evening walk or exercise, conversations about kids, etc.). 

Source: Sarah Congleton, Family & Consumer Sciences Extension Agent, Montgomery County Cooperative Extension Service

 

Contact your local Montgomery County Extension office for more resources, tips and information to help you and your family continue to make healthy decisions.

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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.

The University of Kentucky Martin-Gatton College of Agriculture, Food and Environment news and communications team provides monthly Extension Exclusives in the categories of Horticulture, Agriculture and Natural Resources, 4-H and Family & Consumer Sciences. To see more exclusives, visit https://exclusives.ca.uky.edu.

 

 

FCS News - May 13, 2024

Daily, healthy lifestyle tips to prevent high blood pressure
Source: Sarah Congleton, Family and Consumer Sciences Agent  

Does high blood pressure run in your family? Has your doctor recommended that you should watch your blood pressure?

You can help prevent high blood pressure, also called hypertension, by making healthy choices daily.
 
Try taking these steps each day to keep your blood pressure in a healthy range: 

• Choose to eat a variety of healthy foods, including lots of vegetables and fruit. Additionally, choosing foods rich in potassium, fiber and protein and lower in salt and saturated fat are good for heart health. Making these healthy changes can help keep blood pressure low and protect against heart disease and stroke. 
• Be physically active. The Physical Activity Guidelines for Americans recommends that adults get at least two and a half hours of moderate intensity exercise every week which can include brisk walking, bicycling or other forms of cardiovascular exercise. This is equal to about 30 minutes of activity per day, five days a week. Children and adolescents should get one hour of physical activity every day. 
• Limit or quit certain habits, such as smoking and drinking excessively. If you do smoke, quitting will lower your risk for all forms of heart disease. Your doctor can suggest ways to help you quit. Limiting your alcohol intake can also help your blood pressure. For heart health, men should have no more than two alcoholic drinks per day. Women should have no more than one alcoholic drink per day. 
• Get adequate sleep. Habitually getting at least seven to nine hours of sleep per night is another way to manage blood pressure and increase your overall health. 

If these lifestyle choices seem overwhelming, choose one area to begin. 

Your local Montgomery County Extension office has many resources to help you make healthy choices one small step at a time! 

The Martin-Gatton College of Agriculture, Food and Environment is an Equal Opportunity Organization with respect to education and employment and authorization to provide research, education information and other services only to individuals and institutions that function without regard to 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 expression, pregnancy, marital status, genetic information, age, veteran status, physical or mental disability or reprisal or retaliation for prior civil rights activity. 

 

FCS News - August 14, 2023

Recognizing and managing teen depression  

Source: Sarah Congleton, Family and Consumer Sciences Agent, Montgomery County 

For young people, the start of a new school year can mean new struggles and challenges. Teenagers may struggle due to their changing bodies and hormones. Parents frequently wonder whether their child's behavior changes are typical or if there may be more to them than meets the eye. Become familiar with the warning signs and symptoms of depression to support our kids in leading happier, healthier lives.  

Everyone experiences times when they may feel down or a little depressed. This is common and may even be beneficial so one learns to deal with the ebbs and flows of life. A depressive disorder, on the other hand, is marked sadness or a change in mood that adversely affects a person's functioning capacity. If untreated, symptoms may last for a few weeks to many years.  

According to the National Institute of Health, before they turn 18, approximately 20% of teenagers experience depression. Numerous physical, psychological and environmental factors, such as low serotonin levels, low self-esteem, poor body image, relationship changes or loss, trauma, peer pressure, bullying and abuse, can contribute to teen depression.  

According to the Diagnostic and Statistical Manual for Mental Disorders, general symptoms of a major depressive episode include having a depressed or irritable mood for longer than two weeks plus at least five signs of depression. These signs include 

·         sad feelings 

·         frequent crying 

·         loss of interest or pleasure in activities that once made a person happy 

·         significant weight loss or weight gain 

·         an increase or decrease in appetite 

·         anger 

·         agitation 

·         fatigue 

·         trouble concentrating 

·         withdrawal from family and friends 

·         change in sleep pattern 

·         thoughts of death  

·         thoughts, or plans or attempts at suicide.  

Teens who are depressed may also struggle academically, express boredom, self-harm, engage in risky behavior, and frequently complain of physical symptoms like headaches and stomachaches.  

If you feel like your teenager is experiencing depression, start with a primary care physician for a referral or contact a trained healthcare professional, who can diagnose your child and offer appropriate medical advice. 

 More information on raising healthy families is available from Montgomery County Cooperative Extension Service. 

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The Martin-Gatton College of Agriculture, Food and Environment is an Equal Opportunity Organization with respect to education and employment and authorization to provide research, education information and other services only to individuals and institutions that function without regard to 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 expression, pregnancy, marital status, genetic information, age, veteran status, physical or mental disability or reprisal or retaliation for prior civil rights activity. 

 

 

 

FCS News - July 31, 2023

 

ARE YOUR HOME CANNED PICKLES SAFE?

Many concerns have been raised about preserving produce in 4% acidity.  According to the National Center for Home Preservation, using vinegar with less than 5% acidity has not been proven as safe.  If you have canned food in the last 24 hours using 4% vinegar and a valid recipe, jars should be stored in the refrigerator to maintain safety and quality of product.  If it has been longer than 24 hours since the food was preserved, discard the product for safety reasons.  Recipes from UK Cooperative Extension are valid recipes.  For more information, reach out to your local Family and Consumer Sciences Extension Agent, Sarah Congleton at Sarah.Congleton@uky.edu or call our office at 606-498-8741.

 

Building strong families. Building Kentucky. It starts with us. 

 

 

FCS News - July 19, 2023

Family mealtime: a tasty base for healthy youth development 

Source: Heather Norman-Burgdolf, UK extension specialist in food and nutrition  

 

Between work, running errands and after-school activities, meals on the go have become a staple for many American families. You may not realize taking those few extra moments to sit down for a meal with your family fills more than just your stomach. 

Sitting down for a family meal is one of the easiest proven methods to enrich your young person’s life. Psychologically, regular family mealtimes help youth do better in school on tests, homework and improve general intellectual development. Social benefits include better social adjustment, especially for teenagers, and stronger family bonds.  

Family meal times also have nutritional benefits. Having regular balanced meals featuring nutritious foods helps your young person develop healthy eating habits and establish a healthy relationship with food.  

Convenience is a significant factor when choosing what to eat, leaving many families choosing the instant gratification of fast food. You may cringe at thinking of the time spent planning and preparing a family meal, but you can change your mindset. Don’t make it a chore; make it an experience.  

Everyone’s schedule is different, so make these mealtimes work for you. Keeping them quick by meal planning or having an easy-to-make recipe is the most time-efficient. Remember you don’t have to have family meals every night; work around your family’s schedule. Even just one or two meals a week can make a lasting impact. If a full meal doesn’t fit into the schedule, consider stopping to enjoy a snack with the young person in your life. 

Involving your whole family in meal preparation can reduce time spent “working” while maximizing bonding time. Have a family member set the table while you make the main course. Ask others to pour drinks or clean up the table. This spreads the chores out and allows you to spend time together. Encouraging the whole family to invest in the meal makes it more enjoyable and less time-consuming. 

Family meals also provide invaluable, quality family time. The goal is to have undivided attention between family members, and technology distractions can make that hard to accomplish. Making mealtimes tech-free will also give you more time for focused family interactions. Talk about your day, family memories, possible vacations or fun questions that can involve everyone.  

For more information on developing healthy young people, contact your Montgomery County Cooperative Extension Service. 

Educational programs of the Kentucky 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 expression, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.

 

FCS News - May 15, 2023

 

Meal prepping saves time and frustration 

 

Sarah Congleton, Family and Consumer Sciences Extension Agent

 

Deciding what to have for dinner each night can be a daily conundrum for many of us. Barriers often include deciding what to prepare and needing more time to prepare a full meal. By preparing at least portions of our meals in advance, we can regularly have home-cooked, nutritious meals. 

 

Research shows that people who regularly do advanced meal preparation tend to consume more fruits and vegetables and eat a more balanced diet. Meal prepping allows us to live our hectic lives while still providing our families and ourselves with nutritious foods. Pre-completing certain cooking steps saves time. The process may include simply prepping ingredients you will use later and completely preparing dishes to store for later use. Meal prepping also takes some of the stress and frustration out of deciding what to eat each night. 

 

If you have never tried meal prepping, start small and don’t invest much money. First, aim to prepare two to three meals per week in advance. Find nutritious recipes your family will enjoy and make a grocery list of the needed ingredients. Allow your family to chime in on the process or ask them if there is a new food or recipe they would like to try. 

 

It is easier to set aside one day for grocery shopping and meal prepping as it cuts down on the number of times you must handle the food and gives you a set time to work meal prepping into your busy schedule. Include your family in the food preparation. Not only will it help spread the cooking responsibilities, but it will also teach your family basic cooking skills and balanced eating habits. 

 

Remember food safety when preparing food. For example, when using a cutting board, slice vegetables before cutting meat. Store produce and meat separately to avoid contamination. While most people associate meal prepping with dinnertime, you can prepare quick breakfasts or use leftovers for lunches. When cooking dinner, make the most of your time in the kitchen. Clean the kitchen as you prepare food, chop veggies for a salad the next day, or slice some fruit for a quick grab-and-go snack for the family. 

 

After preparing the food, store it in an airtight container and place it in the refrigerator or freezer, depending on how soon you plan to eat it. Consume refrigerated meals within five days. Freezing will allow you to store meals for a longer time. 

 

As you become a meal-prepping pro, you can watch for sales to stock up on food staples and increase the number of meals you prepare at home. 

 

For more information on meal prepping, food safety, and balanced eating, contact the Montgomery County office of the University of Kentucky Cooperative Extension Service. 

 

Educational programs of the Kentucky 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 expression, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability. 

 

FCS News - April 17, 2023

Financial Considerations In Retirement 

Source: Nichole Huff, Extension Specialist for Family Financial Management 

We often receive financial advice about the importance of retirement planning but less about what to do with our money once retirement arrives. If you are retired or will be soon, here are some tips to make your money go further. 

Create a budget. Knowing how much money you have coming and going is a simple but important concept. First, consider all income sources. This includes Social Security benefits, employer-sponsored benefit plans and personal investments for many people. 

Next, review your monthly expenses. Expenses include those that are fixed, like a mortgage or car payment, as well flexible expenses like groceries and utilities. You should also consider annual occasional expenses, like birthday gifts or vacations. Costs associated with new or continued hobbies may fit into the occasional expenses category. A key to financial health is understanding and controlling where your money goes. 

Compare income to expenses to make sure ends meet. This will let you know if you are on target when creating monthly and annual budgets that work for your retirement income. You may find, especially if there are rising inflation rates, that your retirement income will not last as many years as you originally intended. This could require you to reduce your spending in some areas or get a post-retirement job to generate additional income. 

If you have a spouse, go through the budgeting process together and communicate regularly about your retirement goals and ways to meet them. 

Being retired does not mean that you should quit investing. Continuing to invest during retirement could help protect you against inflation the rising cost of everyday living expenses like clothing and food—and ensure your money lasts as long as you think it will. Many different investment options are available to retirees, and like before retirement, what you invest in will depend on how comfortable you are with risk. Often the investments that carry the most risk are the ones with the most potential to have a higher rate of return. Talk with your financial advisor about your options and risk tolerance. 

Extension offices often offer financial education programs for people of all ages. To find one near you, contact the Montgomery County Extension Office. 

Educational programs of the Cooperative Extension Service serve all people regardless of race, color, sex, religion, disability or national origin. 

 

 

 

FCS News - April 3, 2023

Medication Safety in the Home: Protect Your Children & Prevent Accidental Ingestions

6 Tips to Safely Store Medicine

Up and Away: Keep Prescriptions and over-the-counter medications up and away, in a locked container or medication safe.

Out of Reach of Curious Climbers: In about half of over-the-counter poisoning cases, the child climbed on a chair, toy, or other object to reach medicine.

Know What’s in the House: Ask family and guests in they have medication in the purse of luggage so you can put it away safely while at your home.

Child Resistance – Childproof: Research suggests about half of accidental poisonings involved in child-resistant packaging.

Keep Track: Of the number of pills/strips you have in your medication bottle so you can know how many a child may have ingested.

800-222-1222: Program the Poison Control Center number in your phone and keep it posted on your refrigerator.

 

Did you know:

Nearly 1 in 6 fatalities in Kentucky were related to ingestion of substances.

Every 9 minutes, a young child goes to the ER because they got into medicine.

 

Source: Center for Disease Control, 2019.

 

 

FCS News - March 15, 2023

Preparing for tax season is half the battle

Source: Nichole Huff, extension specialist for family resource management  

Now is the time when we start thinking about filing our income taxes. Even though it’s an annual event, it can cause anxiety for many. By preparing now, you can ease the process for yourself or your tax preparer.   

Begin by gathering the necessary forms including your social security number and that of your spouse if filing jointly, plus the numbers of any dependents. In addition to W-2 forms, you want to include information about any taxable interest you earned from savings accounts, stocks, mutual funds and virtual currency transactions. You will need to gather other 1099 forms from any earned compensation, including unemployment compensation, pension distributions, annuity or retirement plans or contract employment.  

Additionally, have a copy of last year’s federal and state tax returns accessible, and your bank account and routing number to receive any refunds by direct deposit. Depending on your circumstances, you may need to include Form 1095-A, Health Insurance Marketplace Statement. 

One of the largest deductions many people can claim is mortgage interest. If you have a mortgage, you should have a 1098 form from your lender specifying how much interest you paid in the last year.  Mortgage interest and points paid for a 2022 home purchase in 2022 are tax deductible if you itemize. 

If you expect a refund, different factors may impact it when you receive your return. The IRS issues most refunds within 21 days, however, the IRS cautions taxpayers not to rely on receiving a refund by a certain date. Returns that require additional review can take longer, especially considering the record number of identity theft and refund fraud claims brought about by the pandemic.  

To receive your refund quickly, electronically file your taxes as early as possible and choose the direct deposit option.    

If you owe the IRS money this year, you may want to consider changing your withholding status with your employer moving forward. This will allow the employer to withhold more money from your check throughout the year, so you’re not hit with a big payment next year.   

For general information on filing taxes this year, visit https://www.irs.gov/newsroom/tax-time-guide-things-to-consider-when-filing-a-2022-tax-return.    

If you have questions about whether certain tax laws apply to your individual circumstances, consider using the IRS Interactive Tax Assistant tool at https://www.irs.gov/help/ita. This free online tool can help you determine if you need to file a tax return, your filing status, if you can claim a dependent, if your income is taxable, tax credit eligibility, or if you can deduct certain expenses.  

To get more information on family financial topics, contact the Montgomery County office of the University of Kentucky Cooperative Extension Service. 

 

FCS News - March 8, 2023

How to combat rising costs of living across Kentucky

Source: Nichole Huff, Ph.D., Assistant Extension Professor, Family Finance and Resource Management  

Kentuckians are feeling the weight of rising living expenses. With national inflation at 7.5%, prices for goods and services are at record highs. These steep costs have forced many households to consider ways to better manage their resources.  

To combat rising living expenses, start by finding intentional ways to manage your resources, reduce expenses and stretch your income. Below are a few ways to help your budget absorb the ill effects of inflation.  

An inexpensive way to reduce heating and cooling bills is to check for insulation leaks around your home. Simple repairs, such as purchasing a bottle of expanding foam for under $10, can help if you have cracks around windows or foundations. Stick-on foam strips to place under your doors or along vertical openings also sell for less than $10.  

Setting your thermostat at 68 degrees or below in the winter, or 78 degrees or above in the summer, can reduce your annual heating and cooling costs by as much as 10%. Remember to regularly clean or change your air filters to keep your HVAC system efficiently working. 

Free gas station apps or websites track the best local prices on gasoline. If your vehicle can operate on regular gas, choose that over mid-grade or premium fuel options. You are likely to find better deals at stations away from major highways or intersections. Traveling between 65 and 75 mph on highways can save 10% to 20% on fuel costs. Keeping your car’s maintenance current can help to keep it running at optimal capacity. Check your tire pressure and look for opportunities to batch errands. Carpool, take public transportation or walk when possible. 

Track sales at your local grocery stores and stock up on pantry and freezer staples when items are on sale and in stock. Shelf-stable items such as canned vegetables, legumes and grains can add volume to your meals for less money. Freeze produce, meats or some cheeses when you find them on sale. Meal plan before you go shopping and select recipes that will yield leftovers or that can be repurposed in multiple meals.  

Be flexible when you shop for and prepare meals. Select store-brand products to save money. Explore adding meat- or dairy-free recipes to your menu to cut costs on higher-priced ingredients. When you look for small ways to save money on everyday essentials, you can stretch your dollars.

To get more information on family financial topics, contact the Montgomery County office of the University of Kentucky Cooperative Extension Service. 

 

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.