Welcome to the most re-

cent edition of the Univer-

sity of Maryland Extension

Family and Consumer Sci-

ences Newsletter for Har-

ford County citizens.

Family & Consumer Science

(FCS) is the comprehensive

body of skills, research and

knowledge that improves

the quality of life of fami-

lies, communities and indi-

viduals through education,

research and community

outreach. Our mission is to

strengthen families, com-

munities, and individuals.

Our goal is to empower

Marylanders to make deci-

sions that lead to healthy

living, financial success,

and long-term and well-

ness.

Harford County Faculty

Extension Educator,

Jennifer Dixon Cravens,

provides research based

programs on Nutrition,

Wellness, Fitness Chronic

Disease Management,

Healthy Living, Healthy

Homes, Family & Commu-

nity Health, Financial Edu-

cation, Healthy Cooking,

Family & Consumer Sciences

I N S I D E T H I S I S S U E :

Educator Corner 3-4

Dec. Themes &

Recipes

5-7

Jan. Themes &

Recipes

8-11

New Year, Fresh

Start

12-

13

Feb. Heart

Healthy Recipes

14-

19

Kathy Porcella

Retires

20

March Themes &

Recipes

20-

22

Children’s Health 23

Class Schedule 24

W I N T E R | 2 0 1 8 – 2 0 1 9

Health & Wellness

“Solutions In Your Community”

Harford County

Each issue includes easy,

tasty, healthy recipes!

This issue features 25

recipes, including:

Southern Style Collards

Chicken Spaghetti

Waldorf Chicken Salad

Vegetable Slow-Cooker

Lasagna

Zesty Tomato Soup

Best Cherry Pie

RECIPES

Reference:www.produceforkids.com, www.seasonalfoodguide.org

Why Seasonal Produce? Health experts agree eating what's in season is a great step to

take if you want to stay healthy, happy and ethical. Eating seasonally can be part of living a

healthier lifestyle . Eating seasonally can lead to more delicious, flavorful food that may actu-

ally be healthier, and cheaper to buy. Consensus agree that eating locally sourced, seasonal

food is better for your health – Food traveling by boat, plane or long distances means a lost

nutrients and vitamins. It is also better for our local economy, eco system, and environment.

P A G E 2

Community Outreach

Engagements & Partnerships Educator’s Corner

Jennifer Dixon Cravens

FCS/Nutrition Educator

Women’s

Wellness

Mrs. Wanda Williams

W.A.G.E. Program

Coordinator

P A G E 3

A Community Partnership with W.A.G.E. Connection hosted by Mrs. Wanda Williams, pro-gram Coordinator. This is a yearly event that provides a day of Women Wellness to citi-zens of Harford County. This event is highlighted with Guest Speakers, door prizes, Wom-en Wellness presentations, and ends with a healthy community meal. This event pro-motes Nutrition, Wellness, Disease prevention and awareness. This event also provides an opportunity to promote the benefits of healthy family meal time and community partici-pation. Research show that all ages eat better and healthier when we eat together. We also communicate more, and eat more fresh fruits and vegetables when we share a meal. The FCS “Dine In” With Us Event—is a yearly event to promote family meal and communi-ty meal time. A Healthy Eating for the Holidays Presentation was presented, and the Attendees were able to sample healthy foods, and snacks for the Holidays. (www. Aafcs.org/FCS/)

Promoting Healthy Communities

P A G E 4

All December long, National Pear Month recognizes the flavor and versatility of this delicious fruit. Whether they are enjoyed fresh off the tree or as a preserve, pears add significant nutritional benefits to any diet. In the Unit-ed States, there are ten varieties of pears. They range in color, texture, and sweetness making them useful for a wide range of dishes.

Subtle alter a pear by lightly baking it and releasing the juices. It makes an elegant presentation and even more delicious des-sert. Pair it with wine and cheese for an elevated flavor. Add pears to soup to take advantage of their luxurious texture and forgiving character. Pears offer so much with their variety and abundance. During National Pear Month, enjoy all they have to offer!

National Pear Month

Root Vegetables and Exotic Fruit Month Root Vegetables and Exotic Fruits Month is an annual designation observed in Decem-ber. Although we may not think of them this way, root vegetables are the staple of many recipes. This month, add some exotic fruits to those recipes to change it up a little for the holidays, and WOW your friends and family with your creative dish-es! We’ve compiled a couple of lists of the most loved root vegetables and exotic fruits you can find in the U.S. Keep your eyes peeled! Fan-Favorite Root Vegetables: 1. Celery root 2. Onion 3. Parsnip 4. Potato 5. Radish 6. Rutabaga 7. Sweet Potato 8. Turnip Root veggies are great because they pro-vide complex carbs and starch, they’re high

in fiber, they can help you lose weight, they contain tons of vitamins and minerals, and even contain anticancer antioxidants. Add these to almost any recipe for a nutri-tious boost and great flavor. Scrumptious Exotic Fruits: 1. Chom Chom (Rambutan) 2. Durian 3. Mangosteen 4. Longan 5. Persimmon 6. Sapodilla 7. Jackfruit (this one is even used as a meat replacement for vegetarians and vegans!) 8. Dragonfruit Exotic fruits are delicious and a fun addi-tion to meals, especially because they are a bit harder to come by in the United States. These fruits contain large amounts of antioxidants, vitamins A, C, iron, and phosphorus. Can you say, delicious and nutritious?

Healthy

Living

P A G E 5

Healthy December Recipes

¼ cup balsamic vinegar

2 tablespoons plain fat-free Greek yogurt

or non-dairy yogurt

1 tablespoon sugar-free strawberry pre-

serves or raspberry dressing

1½ teaspoons olive oil

1 teaspoon of Dijon-style mustard

1 clove of garlic minced

¼ teaspoon kosher salt

½ cup of raisins, or currants, or cranber-

ries

⅛ teaspoon black pepper

3 cups fresh baby spinach or mixed

greens

1 small cooking apple, such as Braeburn

or Gala, thinly sliced

½ cup crumbled feta, or goat cheese

½ cup pomegranate seeds

¼ cup chopped walnuts, toasted

For vinaigrette, in a small bowl whisk to-

gether vinegar, yogurt, preserves, oil,

mustard, garlic, salt and pepper.

In an extra-large serving bowl, combine

spinach and mixed greens, apple, cheese,

raisins, or cranberries, pomegranate

seeds and walnuts. Drizzle with half of

the vinaigrette; toss to coat. Pass the re-

maining vinaigrette.

Reference: Allrecipes.com Serving size: 1

cup Per serving: 90 calories; 5 g fat(2 g

sat); 2 g fiber; 8 g carbohydrates; 3 g

protein; 50 mcg folate; 5mg cholester-

ol; 5 g sugars; 2,283 IU vitamin A; 5 mg

vitamin C; 65 mg calcium; 1 mg

iron;143,599 mg sodium; 104 mg potassi-

um

Winter Berry Salad

1 tablespoon olive oil

1 tablespoon butter

1/2 large onion, chopped

2 large red potatoes

1 teaspoon red pepper flakes or pinch of

cayenne

1 teaspoon of cumin

1 clove garlic, finely chopped

1 pound collard greens, chopped

3 cups vegetable stock

2 tomatoes, seeded and chopped

Salt and freshly ground black pepper

In a large pot over medium heat, heat oil

and butter. Saute the onions until slightly

softened, about 2 minutes, then add the

red pepper flakes and garlic, cook anoth-

er minute. Add 1 cup of diced potatoes,

Add collard greens and cook another

minute. Add the vegetable stock, cover

and bring to a simmer. Cook until greens

are tender, about 40 minutes. Add toma-

toes and season with salt and freshly

ground black pepper.

Reference: foodnetwork.com Serving

size: 1/2 cup Per Serving: Calories: 115

calories, Total fat- 3 grams, Fiber – 5

grams, Protein- 5 grams , Cholesterol – 8

milligrams, Sodium:440 milligram, Car-

bohydrates- 10 grams. Excellent source

of vitamin A, vitamin C, and calcium, a

rich source of vitamin K, and a good

source of iron, vitamin B-6, and magnesi-

um.

Southern-Style Collards

P A G E 6

lrecipes.com 4 servings. Per Serving: 116 calo-

ries; 8.8 g fat; 8.9 g carbohydrates; 2.3 g pro-

Healthy Dishes for the Holidays

6 beets quartered or cubed

2 tablespoons olive oil

salt + pepper to taste

1 1/2 cups raw pecans

1/3 cup real maple syrup

1/4 teaspoon cayenne pepper

6-8 cups mustard greens or mixed greens

arils from 1-2 pomegranates

½ cup of cranberries

3 ounces of goat cheese or feta

BALSAMIC CITRUS DRESSING

1/3 cup olive oil

1/4 cup balsamic vinegar

1 tablespoon fig or orange preserves

2 tablespoons orange juice

salt and pepper to taste

Preheat the oven 400 degrees F.

Toss the beets together with the olive oil

and a good pinch of both salt + pepper.

Spread the beets out in an even layer on

two baking sheets. Roast for 30-35

minutes or until lightly charred and tender.

Allow to cool before adding to the salad.

Meanwhile, line another baking sheet with

parchment paper. Add the pecans to the

baking sheet and toss with the maple syr-

up, cayenne and a pinch of salt. Bake (at

400 degrees F.) for 15-25 minutes, stirring

2-3 time throughout cooking until the pe-

cans are toasted and golden. Remove from

the oven and spread the pecans in one

layer. Allow to cool. Add the greens to a

large bowl. Add the pomegranate arils,

beets, pecans and gorgonzola cheese. Give

the salad a gentle toss.

To make the dressing, combine the olive

oil, balsamic vinegar, fig preserves, orange

zest + juice and a pinch of salt + pepper in

a bowl or glass jar. Drizzle the dressing

over the salad or serve along side the sal-

ad. Enjoy!

Reference: Allrecipes.com Nutrition Facts:

125 calories, High in vitamin B, iron, seleni-

um, a very good source of fiber, potassi-

um, manganese, and folate; they are also a

good source of vitamin C, zinc, copper, and

iron

Easy Green Beans

1 pound fresh or frozen green beans

2 T. butter

1 t. garlic powder

2 pinches lemon pepper

salt to taste

Place green beans into a large skillet and cover with water; bring to a boil. Reduce

heat to medium-low and simmer until beans start to soften, about 5 –10 minutes. Drain

water. Add olive oil 2 to 3 minutes. Season with garlic, lemon pepper and salt.

Reference: allrecipes.com

Nutrition Facts: 4 servings. Per Serving: 116 calories; 8.8 g fat; 8.9 g carbohy-

drates; 2.3 g protein; 23 mg cholesterol; 222 mg sodium .8 g fat; 8.9 g carbohy-

drates; 2.3 g protein; 23 mg cholesterol; 222 mg sodium

Winter Mix Beet Salad

l

Nutrition Facts: Calories 180; 3.5g fat, 35g carbohydrate, 3g fiber, 19g sugar, 4g protein.

Good source of Vitamins A & C and Iron.

Reference: www.eatsmart.umd.edu/recipes

Peach Salsa

“Recipe Name”

P A G E 7

1 large egg 1 15- to 16-ounce container part-skim ricotta 1 5-ounce package baby spinach, coarse-ly chopped 3 large or 4 small Portobello mushroom caps, gills removed (see Tip), halved and thinly sliced 1 cup of sautéed spinach 1 28-ounce can crushed tomatoes 1 28-ounce can diced tomatoes 3 cloves garlic, minced Pinch of crushed red pepper (optional) 15 whole-wheat lasagna noodles (about 12 ounces), uncooked 3 cups shredded part-skim mozzarella, divided Combine egg, ricotta, spinach, mush-rooms and zucchini in a large bowl. Combine crushed and diced tomatoes and their juice, garlic and crushed red pepper (if using) in a medium bowl. Generously coat a 6-quart or larger slow cooker with cooking spray. Spread 1½ cups of the tomato mixture in the slow cooker. Arrange 5 noodles over the sauce, overlapping them slightly and

breaking into pieces to cover as much of the sauce as possible. Spread half of the ricotta-vegetable mixture over the noo-dles and firmly pat down, then spoon on 1½ cups sauce and sprinkle with 1 cup mozzarella. Repeat the layering one more time, starting with noodles. Top with a third layer of noodles. Evenly spread the remaining tomato sauce over the noodles. Set aside the remaining 1 cup mozzarella in the refrigerator. Put the lid on the slow cooker and cook on High for 2 hours or on Low for 4 hours. Turn off the slow cooker, sprinkle the reserved mozzarella on the lasagna, cover and let stand for 10 minutes to melt the cheese. Reference: Allreci-pes.com Nutrition Facts: Per serving: 313 calo-ries; 14 g fat(8 g sat); 7 g fiber; 49 g car-bohydrates; 27 g protein; 78 mcg fo-late; 67 mg cholesterol; 9 g sugars; 0 g added sugars; 2,678 IU vitamin A; 26 mg vitamin C; 558 mg calcium; 4 mg iron; 665 mg sodium; 847 mg potassium

Healthy Dishes for the Holidays

Vegetable Slow Cooker Lasagna

Roasted Balsamic Brussels Sprouts 1 1/2 pounds Brussels sprouts,

3 tablespoons olive oil

1 tablespoon of Balsamic

1 teaspoon salt

1/2 teaspoon black pepper

Preheat oven to 400 degrees F. Toss Brussels sprouts, olive oil, kosher salt, and pep-

per. Place on baking sheet on center oven rack. Roast 30-45 minutes, shaking pan

every 5 to 7 minutes for even browning. Brussels sprouts should be darkest brown,

almost black, when done. Serve immediately.

Reference: Allrecipes.com Nutrition Facts: 6 servings. Per Serving: 104 calories; 7.3 g

fat; 10 g carbohydrates; 2.9 g protein; 0 mg cholesterol; 344 mg sodium

P A G E 8

January is National Tea Month. Celebrate it

with your favor tea. Have a warm, steam-

ing cup of tea is welcome at any time of

day, especially in the cold winter months.

Whether as an alternative to coffee with

the rich tradition of Irish Breakfast tea, or

as a quiet night cap to end the day, settling

your nerves with Chamomile and Laven-

der. Try ginger or peppermint tea to aid in

digestion. Tea is amazing. However you do

it, Hot Tea Month is a great time to

reembrace this delicious beverage that can

warm your heart and body. Tea has been

being drunk for thousands of years.

Hot Tea Month

Grandmother favorite remedy when we are

sick. Got Soup? What’s better on a cold win-

ter day than a warm bowl of soup? January

is National Soup Month, a good time to

think about how soup can fit into a healthy

eating plan. Soup can be nutritious, easy to

prepare, and inexpensive. It can be great

hot or cold, prepared with minimal clean-

up, only needs one pot, and the combina-

tion of ingredients is unlimited. Soup is a

great dish for a variety of palettes and can

be tailored to be spicy, savory or sweet.

Follow these helpful tips for making soup

delicious and nutritious.

Be sodium savvy. To keep soups tasty and

healthy, use low-sodium broth, stock, or

soup base for the foundation. Experiment

with flavorful herbs and spices in place of

salt.

Make better choices. Use the Nutrition

Facts Label to help choose canned soups

with lower sodium levels. Foods with less

than 140 milligrams (mg) sodium per serv-

ing can be labeled as low-sodium foods.

Choose healthier substitutions. Keep soups

lower in fat and calories by using cheese,

sour cream, or bacon sparingly as a topping

or garnish.

Cook once, eat twice. Homemade soups

can be made ahead of time and in large

quantities. Eat refrigerated soup within

three to four days or freeze it.

During National Soup Month and beyond,

experiment with different recipes and ingre-

dient substitutions for healthier soups. Find

ways to vary your veggies with warm soups

in colder months, and focus on fruits with

chilled soups in warmer months.

Reference: Adapted from Lisa Franzen-

Castle, PhD, RD, University of Nebraska-

National Oatmeal Month

National Soup Month

January is National Oatmeal Month. What

better time of year to incorporate this nutri-

tious breakfast and snack food into your

diet? Oatmeal is an excellent source of die-

tary fiber. High in b vitamins, iron, magnesi-

um, thiamine., and selenium. You may

have noticed there are different types of

oats — instant oats, rolled oats and steel-

cut oats — so knowing which type to buy

can be confusing. All three types of oats

have one thing in common: nutritional val-

ue. Carbs, protein, calcium, fiber and iron

levels are about the same.

P A G E 9

Hot Apple Cider Tea 1 c Water 4 Whole Cloves or Cinnamon Sticks 2 Tea bags 1 c Unsweetened Apple Cider or Apple Juice Honey to taste or Sweetener Garnish with a very thin slice of an Apple and/or a cinnamon stick Bring fresh cold water and allspice just to a boil. Add tea bags and apple juice. Remove from the heat. Cover and let steep for 3

minutes. Warm your tea cups and tea pot by filling them with hot water. Discard cloves and tea bags. Add sweeteners or honey to taste. Garnish with a slice of apple or a cin-namon stick. Serving Size: makes 2 1-cup servings Nutrition Facts: per serving: 116 calories, 0.2g fat, 0g cholesterol, 4mg sodium, 29g carbs, 1.3g fiber, 0.2g protein Reference: recipes.sparkpeople.com

Healthy Winter Recipes

Chickpea Minestrone Soup 2 Tbs. olive oil 1 small onion, chopped 4 cloves garlic, peeled 3 large carrots, thinly sliced 3 stalks celery, thinly sliced 1 28-oz. can crushed tomatoes 2 sprigs fresh thyme 2 15-oz. cans chickpeas, rinsed 4 cups low-sodium vegetable broth 1 1/4 cups (6 oz.) ditalini pasta 1/3 cup chopped fresh basil 6 Tbs. Parmesan cheese, optional Directions: Heat in a pot, oil, onion and gar-lic, and sauté 4 minutes, or until softened. Add carrots and celery, and cook 5 minutes, stirring occasionally. Stir in tomatoes, add

thyme sprigs, and cook 2 minutes more. Smash 1/2 cup chickpeas with back of a fork to form paste. Add smashed and whole chickpeas, broth, and 2 cups water to pot. Bring to a boil, then reduce heat to me-dium-low, and simmer 5 minutes. Add pasta and basil, and cook 7 to 8 minutes, stirring occasionally. Thin soup with broth or water (if necessary), and adjust seasoning. Remove thyme sprigs, and serve garnished with shredded basil and sprinkled with Parmesan cheese (if using). Source: allrecipes.com Nutrition Facts: Calo-ries: 367, Carbohydrate 63 g, Fat 8 g, Fiber 12 g, Protein 14 g, Sodium 588 mg, rich in Vitamin C, A, iron, B vitamins.

Reference: Allrecipes.com

Breakfast Cobbler

A healthy breakfast that tastes like dessert! 1 small carton of fruit-flavored yogurt 7 walnut halves, chopped 2 tablespoons berries (any type) 3 tablespoons oats, dry 1 tablespoon brown sugar 1 teaspoon butter Layer the yogurt, chopped nuts and berries in a 6-ounce, oven-proof ramekin. In a small bowl, combine oats and brown sugar. Mix

well. Cut the butter into the dry ingredients with a table knife. Sprinkle oat mixture over yogurt mixture. Turn oven to broil and place ramekin inside, watching carefully while top browns (this takes a very short time). When oat topping is browned, turn off broiler and let cobbler sit for about five minutes to allow yogurt mixture to heat through. Ref: allrecipes.com Makes 1 serving. Nutrition Facts: 130 calo-ries, High in B vitamins, calcium, iron, and zinc.

P A G E 1 0

Healthy January Recipes

2 cans (about 14.5 ounces each ) diced tomatoes, drained, reserving juice 2 large onion, diced (about 2 cups) 2 cloves garlic, minced 2 tablespoons olive oil 4 cups Chicken Broth 2 stalks celery, diced (about 1 cup) 1/2 cup uncooked pearl barley 2 tablespoons chopped fresh parsley

Heat the oven to 425°F. Place the toma-toes, onions and garlic into a large roasting pan. Drizzle the oil over the vegetables and toss to coat. Roast for 25 minutes. Step 2 Place the vegetables into a 3-quart sauce-

pan. Stir in the reserved tomato juice, broth, celery and barley and heat to a boil. Reduce the heat to low. Cover and cook for 35 minutes or until the barley is tender. Stir in the parsley.

Nutrition Facts -per 1 cup serving: Calories 114, Total Fat 3 g, Dietary fiber 4.5 g, Cho-lesterol 0 mg, Carbs 14 g, rich in Vitamin A, Vitamin C, Calcium and Iron.

Reference: www.campbells.com/kitchen/recipes

Roasted Tomato & Barley Soup

3/4 pound beef stew meat, cut into 1” cubes 2 onions, diced 3 cloves garlic, minced 1 large stalk celery, minced 2 carrots, finely chopped 1/4 pound green beans, cut into 1” pieces 8 ounces fresh mushrooms, chopped 3 potatoes, peeled and diced 1 (14.5 ounce) can crushed tomatoes 1 (8 ounce) can tomato sauce 1 bay leaf 1/2 teaspoon ground black pepper 1/2 teaspoon dried thyme 1/4 teaspoon dried marjoram 2 (14.5 ounce) cans fat-free chicken broth

1/2 cup all-purpose flour 2 (10.5 ounce) cans beef consommé

In a slow cooker, combine beef, onions, gar-lic, celery, carrots, green beans, mushrooms, and potatoes. Pour in the tomatoes and to-mato sauce. Season with bay leaf, pepper, thyme, and marjoram. Stir together chicken broth and flour. Pour chicken broth mixture and beef consomme into slow cooker, and stir. Cover, and cook on Low 6 to 10 hours. Calories 320 . Nutrition Facts: Rich in B12, B6, Zinc,, Iron, Selenium.

Winter Classic Beef Stew

1 can (10.5 ounces) condensed low-sodium, low-fat tomato soup 1 can (10.5 ounces) filled with fat-free milk 1 medium tomato, chopped 1 tablespoon chopped fresh basil or cilantro 2 tablespoons croutons 1 tablespoon freshly grated Parmesan cheese In a saucepan, add the soup and milk. Whisk together until smooth. Warm over medium heat 7 to 10 minutes, stirring frequently. Add

in the chopped tomato and herbs. Cook an additional 5 minutes, stirring occasionally. Ladle even amounts into individual bowls and garnish each serving with 1 tablespoon croutons and 1 1/2 teaspoons Parmesan. Serve immediately. Nutrition Facts: Serving size: About 1 1/2 cups, Calories178, Total fat2 g, Cholesterol5 mg, Sodium220 mg Total carbohydrate31 g, Dietary fiber3 g Protein9 g, rich in Vitamin C, Potassium, Vita-min K, and folate., lycopene.

Zesty Tomato Soup Tomatoes are a

good source of the antioxidant lycopene.

Lycopene is best absorbed when the

tomatoes have been cooked.

Nutrition Tip:

Source: Allrecipes.com

P A G E 1 1

January

1 whole raw chicken, cut into 8 pieces

1 pound thin spaghetti, broken into 2-inch

pieces

2 1/2 cups shredded sharp

Cheddar

1/4 cup finely diced green bell

pepper

1/4 cup finely diced red bell

pepper

1 teaspoon seasoned salt

1/8 to 1/4 teaspoon cayenne

pepper

Two 10 3/4-ounce cans cream

of mushroom soup

1 medium onion, finely diced

Salt and freshly ground black pepper

Directions: Bring a large pot of water to a

boil. , then return the heat to medium-low

and simmer, 30 to 45 minutes. Sauté chicken

and 2 cups of the chicken cooking broth from

the pot. When the chicken is cool, remove the

skin and pick out the meat (a mix of dark and

white) to make 2 generous cups. Cook the

spaghetti in the same chicken

cooking broth until al dente. Do

not overcook. Combine cooked

pasta with chicken, mushroom

soup, 1 1/2 cups cheese, the

green peppers, red peppers, on-

ions, seasoned salt, cayenne, and

sprinkle with salt and pepper. Stir

in 1 cup of the reserved chicken

cooking broth, adding an addi-

tional cup if needed. Place the mixture in a

casserole pan and top with the remaining 1

cup cheese. Heat oven 450 , cook 45 minutes,

cooked, cover with foil). Ref: allrecipes.com

Nutrition Facts: Calories 380 , Rich in B vita-

mins, selenium, choline., zinc, Protein 8

grams.

Source: Allreipes.com

NATIONAL SPAGHETTI DAY Select your type of pasta, pick your sauce, select your veggies! National Spa-ghetti Day on January 4 recognizes that long, thin cylindrical pasta of Italian and Sicilian origin. Usually made from semolina flour, this pasta has been a world-wide favorite for ages and loved by millions.

Chicken Spaghetti

P A G E 1 2

You may have heard of the 7 steps to financial freedom before. Maybe you haven’t. The first 7 steps to financial freedom is from, the one and only, Dave Ramsey. Dave Ramsey, for those of you who don’t know him, is a personal finance and money management ex-pert with a radio show and many courses and workshops for people to get their finances in order and build financial literacy and financial wellness. Dave Ramsey’s 7 baby steps to financial freedom are: 1. Baby Step 1 – $1,000 to start an emergency fund. 2. Baby Step 2 – Pay off all debt using the debt snowball. 3. Baby Step 3 – 3 to 6 months of expenses in savings. 4. Baby Step 4 – Invest 15% of household income into Roth IRAs and pre-tax retirement. 5. Baby Step 5 – College funding for children. 6. Baby Step 6 – Pay off home early. 7. Baby Step 7 – Build wealth and give! It is never to late to start saying for college, buying a home, or retirement. It is good to start with $1,000 in the bank, then that should be goal number 1 on the way to financial freedom. Next, pay off your consumer debt and start saving for the future. Finally, become fully debt free and doing this time it is also great to donate to the less fortunate and volunteer time a soup kitchens are homeless shelters. Source: www.themastermind.com

Food Safety Tips for Holiday & Winter Season—

Washing Hand Tips Carrying food from one location to another and sharing dishes with a crowd means more opportunity for bacteria to grow and cause food poisoning. Follow these steps to keep your holiday season food poisoning-free. Washing hands is a great preventative measure. Be sure to wash your hands with soap and water—:

Wash Before, during, and after preparing food,

After touching raw meat, raw eggs, or unwashed vegetables

Before eating or drinking

Before and after caring for someone who is sick

Before and after treating a cut or wound

After blowing your nose, coughing, or sneezing

After using the toilet

After changing diapers or cleaning up a child who has used the toilet

After touching an animal, animal feed, or animal waste

After touching garbage.

Source: CDC.gov

7 Steps to Financial Freedom

& Wellness During The Year Financial

Wellness

P A G E 1 3

1.Start small Make resolutions that you think you can keep. If, for example, your aim is to exercise more frequently, schedule three or four days a week at the gym instead of seven. If you would like to eat healthier, try replacing dessert with something else you enjoy, like fruit or yo-gurt, instead of seeing your diet as a form of punishment.

2. Change one behavior at a time Unhealthy behaviors develop over the course of time. Thus, replacing unhealthy behaviors with healthy ones requires time. Don’t get overwhelmed and think that you have to reas-sess everything in your life. Instead, work toward changing one thing at a time.

3. Talk about it Share your experiences with family and friends. Consider joining a support group to reach your goals, such as a workout class at your gym or a group of coworkers quitting smoking. Having someone to share your struggles and successes with makes your journey to a healthier lifestyle that much easier and less intimidating.

4. Don’t beat yourself up Perfection is unattainable. Remember that minor missteps when reaching your goals are completely normal and OK. Don’t give up completely because you ate a brownie and broke your diet, or skipped the gym for a week because you were busy. Everyone has ups and downs; resolve to recover from your mistakes and get back on track.

5. Ask for support Accepting help from those who care about you and will listen strengthens your resilience and ability to manage stress caused by your resolution. If you feel overwhelmed or unable to meet your goals on your own, consider seeking professional help. Psychologists are uniquely trained to understand the connection between the mind and body. They can offer strategies as to how to adjust your goals so that they are attainable, as well as help you change unhealthy behaviors and address emotional issues. Sources: Alifeofproductivitiy.com

5 Ways to Keep your New Year’s

Resolutions & Goals

P A G E 1 4

Heart disease is the leading cause of death for both men and women. You can make healthy changes to lower your risk of devel-oping heart disease. Controlling and pre-venting risk factors is also important for peo-ple who already have heart disease. To lower your risk:

Watch your weight.

Quit smoking.

Control cholesterol and blood pressure.

If you drink alcohol, drink in moderation.

Get active and eat healthy.

February is National Cherry month. These nutrient dense treats are delicious, and can be used all year round to boost your meals and snacks. Both tart and sweet cherries are a good source of vitamins A and C, and fiber to strengthen your body’s immune system and improve overall health. They are also good sources of antioxidants which help reduce inflammation in the body. Specifically, tart cherries are rich in antioxidant compounds that have been studied as recovery post-exercise. Tart cherry juice has been shown to reduce mus-cle aches and speed recovery post workout in multiple studies. Most people think of cherry pie when they think of using them in recipes, but cherries can be used as part of sweet or savory dish-es. The antioxidant activity of tart cherries was found superior to that of vitamin E and

comparable to commercially available anti-oxidant products. Sweet cherries contain fiber, vitamin C, ca-rotenoids, and anthocyanins, each of which may help play a role in cancer prevention. Tart cherries are anti-inflammatory and may help lower your risk of gout attacks and reduce pain and inflammation associat-ed with osteoarthritis. Consuming tart cherry may help increase your melatonin levels and improve your sleep. Here are some ideas of ways to include cherries in your day: -Add tart cherry juice to a smoothie -Add dried or fresh cherries to oatmeal, yogurt, or nuts -Add cherries to leafy green or grain salads

Reference: https://ptforhealth.com/february-national-cherry-month/

National Cherry Month

Healthy Heart Month

February marks Black History Month, a trib-ute to African American men and women who have made significant contributions to America and the rest of the world in the fields of science, politics, law, sports, the arts, entertainment, and many other fields. While Black History Month is synonymous with prominent figures such as Martin Lu-ther King Jr., Harriet Tubman, Rosa Parks, Muhammad Ali, Madame C..J. Walk-er, Jackie Robinson, Langston Hughes, Maya Angelou, Sheik Anti Diop, Reginald Lewis, Dr. Amos Wilson, and countless other African

Americans who've made a profound impact in history, including the "Father of Black History" Carter G. Woodson, who lobbied extensively to establish Black History Month as a nationwide celebration. Woodson was a noted African American historian, scholar, educator, and publisher. It became a month-long celebration in 1976. The month of Feb-ruary was chosen to coincide with the birth-days of Frederick Douglass, Abraham Lincoln and other Leaders born in the month. Source: https://www.biography.com/tag/

Black History Month

P A G E 1 5

Healthy Heart Recipes

Easy Black Beans and Tomatoes

“Legumes” sounds like such a fancy word. Let’s clarify that we’re talking about beans. Beans, lentils, peas, chickpeas, it’s all good… and good for you. Legumes are amaz-ingly nutritious, high in protein and fiber, low in fat, and low in glycemic load.

Scientific studies have definitively linked a diet high in legumes with a lower risk of de-veloping obesity, diabetes, high blood pres-sure, high cholesterol, heart disease, or strokes. As a matter of fact, eating legumes every day can effectively treat these diseases in people who already have them. In one ran-domized controlled clinical study of over 100 people with type 2 diabetes, consuming at least one cup of legumes (beans, chickpeas, or lentils) every day for three months was associated with significant decreases in body weight; waist circumference; blood sugar; cholesterol; and blood pressure. All of these improvements are impressive!

We’re talking about beans, not medicines with all those side effects!

Legumes are high in fiber, specifically soluble fiber, which not only slows their absorption in the small intestine, but also binds up certain molecules having to do with cholesterol. This makes legumes very low in glycemic index and load, meaning they result in lower blood sugars and less insulin released after eating them. This fiber also lowers cholesterol levels. But wait — there’s more: not only are leg-umes high in fiber, they are also high in protein, making them very filling and satisfy-ing, so people tend to eat less of other things. And they contain plenty of potassium, mag-nesium, folate, and other plant nutrients that are associated with lower blood pressure and improved cardiovascular health.

Reference: https://www.health.harvard.edu/blog/love-those-legumes-2018102515169

30 oz. canned, low-sodium garbanzo beans (chickpeas), drained and rinsed 1/2 cup lemon juice 2 tsp. minced garlic (from jar) 1 T. extra virgin olive oil 1/4 tsp. paprika 1/2 tsp. dried parsley

Place all ingredients in a blender or food pro-cessor and blend until smooth. Serve with veggie slices or sticks as a dip. Nutrition Facts: per serving: 126 calories, 6g protein, 4g fiber, 0g choles-terol, 25 mg sodium, 20mg carbs Reference: American Heart Association

https://recipes.heart.org/en/recipes/hummus

1 (15 ounce) can black beans, rinsed 1 (14.5 ounce) can no-salt-added diced tomatoes 1 small lime, juiced (optional) 1 teaspoon chili powder, or more to taste 1 teaspoon ground cumin, or more to taste 1 teaspoon garlic powder, or more to taste

Stir black beans, tomatoes, lime juice, chili powder, cumin, and garlic powder together in a saucepan over medium heat; cook until the tomatoes soften, 10 to 15 minutes. Nutrition Facts : per Serving: 123 calo-ries; 0.7 g fat; 23.6 g carbohydrates; 7.5 g protein; 0 mg cholesterol; 426 mg sodium. Reference: allrecipes.com

Mediterranean Hummus Dip

Beans Boost Heart Health!

Healthy Heart Tips

Watch Your Weight

Stay Active

Eat Healthy

P A G E 1 6

Get Your Yearly Check-up & Know Your Numbers

P A G E 1 7

P A G E 1 8

February Recipes

1/3 cup dried cherries, coarsely chopped 3 tablespoons chopped almonds 1 tablespoon wheat germ 1 tablespoon firmly packed brown sugar 1/2 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg 6 small Golden Delicious apples, about 1 3/4 pounds total weight 1/2 cup apple juice 1/4 cup water 2 tablespoons dark honey 2 teaspoons walnut oil or canola oil Preheat the oven to 350 F. In a small bowl, toss together the cherries, almonds, wheat germ, brown sugar, cinna-mon and nutmeg until all the ingredients are evenly distributed. Set aside. The apples can be left unpeeled, if you like. To peel the apples in a decorative fashion, with a vegetable peeler or a sharp knife, remove the peel from each apple in a circular motion,

skipping every other row so that rows of peel alternate with rows of apple flesh. Working from the stem end, core each apple, stopping 3/4 inch from the bottom. Divide the cherry mixture evenly among the apples, pressing the mixture gently into each cavity. Arrange the apples upright in a heavy ovenproof frying pan or small baking dish just large enough to hold them. Pour the apple juice and water into the pan. Drizzle the hon-ey and oil evenly over the apples, and cover the pan snugly with aluminum foil. Bake until the apples are tender when pierced with a knife, 50 to 60 minutes. Transfer the apples to individual plates and drizzle with the pan juices. Serve warm or at room temperature. Reference: mayoclin-ic.org, Nutrition Facts: Serving size: 1 apple, Calories200, Total fat4 g Cholesterol 0 mg, Sodium7 mg, Carbohy-drate39 g, Dietary fiber5 g, Protein2 g, rich in Vitamin C, A, B1, and folate.

Baked Apples With Cherries & Almonds

1 recipe pastry for a 9 inch double crust pie 1 (20 ounce) can pitted sour cherries 1 cup white sugar 1/3 cup all-purpose flour 1/8 teaspoon salt2 tablespoons butter 1/4 teaspoon almond extract 1/4 teaspoon red food coloring (optional) 1 egg yolk Directions Preheat oven to 425 degrees F (220 C). Make pastry and refrigerate. Drain cherries, reserving 1 cup liquid. In a saucepan combine sugar, flour and salt. Stir in cherry liquid and bring to a boil, stirring often. Reduce heat and simmer for 5 minutes. Mixture will thicken. When mixture is thickened, add butter, al-mond extract, food coloring and cherries.

Cover and refrigerate. On lightly covered surface, roll out half of the pastry into an 11 inch circle. Put into 9 inch pie dish. Roll other half of pastry into another 11 inch circle. With a knife or pastry wheel, cut eight 1/2 inch strips. Pour cooled cherry filling into pie dish. Place pastry strips horizontally, then vertically, across the top of the pie and lightly brush with egg yolk. Bake 30 to 35 minutes, and cool before serving. Reference: ww.allrecipes.com Nutrition Facts: Per Serving: 401 calories; 18.5 g fat; 55.8 g carbohydrates; 4.2 g protein; 33 mg choles-terol; 297 mg sodium, Rich in calcium, Vita-min C, Vitamin K, and potassium

Best Cherry Pie

P A G E 1 9

February Recipes

1/2 cup unsalted butter 1 cup crunchy peanut butter 1/4 cup applesauce 1 cup white sugar 1 cup packed brown sugar 4 egg whites 2 1/2 cups all-purpose flour 1 teaspoon baking powder 1 1/2 teaspoons baking soda Preheat oven to 375 degrees F Beat butter, peanut butter, applesauce, white sugar, and brown sugar with an electric mixer in a large bowl until smooth. Add eggs and beat until smooth.

Sift together flour, baking powder, and baking soda in a separate bowl; stir into peanut butter batter. Put batter in refrigerator for 1 hour. Roll dough into walnut-sized balls and place 2 inches apart onto ungreased baking sheets. Flatten each ball with a fork, making a criss-cross pattern. Bake in preheated oven until cookies begin to brown, about 10 minutes. Reference: allrecipes.com Per Serving: 216 calories; 9.3 g fat; 30 g carbohydrates; 4.6 g protein; 10 mg cholesterol; 164 mg sodium

Healthier Classic Peanut Butter Cookies

2 large sweet potatoes, cut into 1/2 inch cubes (or use your favorites) 1 tablespoon olive oil or 1/4 cup water (for water sauté) 1 onion, diced 2 garlic cloves, minced 2 cans (15 oz.) cannellini beans, drained and rinsed or 3 cups cooked small handful sun-dried tomatoes, chopped 4 – 5 cups vegetable broth or water (or combo) 2 teaspoons herbes de provence or thyme, basil, cumin 3 or 4 handfuls kale, chopped 2 tablespoons nutritional yeast optional mineral salt & fresh cracked pepper, to taste In large pot or Dutch oven, heat oil/water over medium heat, add onion and sauté for 5 minutes. Add garlic, sun-dried toma-

toes and herbes de provence, saute 1 mi-nute. Add potatoes, beans and broth, bring to a boil, cover, turn down heat to low and simmer for 15 to 20 minutes…just until potatoes are tender. Just before soup is done, about 5 minutes beforehand, add kale and continue to cook. Remove from heat, add nutritional yeast and give a good stir. Season with salt & fresh cracked pepper to taste. Reference: simple-veganista.com Nutri-tion Facts: Serving size: 1 cup Per serv-ing: 285 calories, 2g fat, 0g cholesterol, 102mg sodium, 50g carbohydrates, 15g protein. 4 grams of dietary fiber, Rich in Vitamin C, K, B6, potassium, iron, manga-nese, copper, , magnesium,

Winter Potato, White Bean & Kale Soup

P A G E 2 0

Happy Retirement to Kathy Porcella!

Women's History Month Celebrate the Women in Your Life ! Take your Mom, Daughter, Wife, Sister, Aunt, or Friend out to Dinner to show apprecia-tion ,and honor them for their hard work. The Library of Congress, National Archives and Records Administration, National En-

dowment for the Humanities, National Gallery of Art, National Park Service, Smithsonian Institution and United States Holocaust Memorial Museum join in com-memorating and encouraging the study, observance and celebration of the vital role of women in American history .

https://womenshistorymonth.gov/

Current and former coworkers came out to wish Kathy well on her retirement.

National Nutrition Month® is an

annual nutrition education and information campaign created by the Academy of Nutri-tion and Dietetics. The campaign, celebrat-ed each year during the month of March, focuses on the importance of making in-formed food choices and developing sound eating and physical activity habits. Basic Tips to Improve Health & Overall Wellness

Increase your fresh fruit consumption

Increase fresh vegetable consumption

Eat more whole grains

Increase water consumption, stay hy-drated

Select lean cuts of meats,

Exercise 30 minutes a day

Get 8 hours asleep each night.

Get Rest when needed!

Spend quality time with family and friends !

https://www.eatright.org/food/resources/national-nutrition-month

EXTENSION NEWS

After 19 years as a 4-H Pro-gram Assistant in the Har-ford County Extension office, Kathy Porcella re-tired effective Jan. 1. Kathy impacted countless children and provided support to the 4-H Pro-gram. Kathy will be deeply missed in the office but will be continuing to serve as a 4-H volunteer! Thank you!

P A G E 2 1

Luck of the Irish Potato Soup

1 T. olive oil 1/3 cup diced onion and green peppers 2 cup of cooked Yukon gold potatoes 1/4 cup cider vinegar 1 lb. green cabbage, shredded (4 packed cups) Kosher salt Freshly ground black pepper Add the onion, in the skillet and cook over medium heat until softened, about 2 minutes. Carefully pour in the vinegar along with 1/4 cup water. a boil. Add the cabbage, sprinkle with salt, and cook, stirring frequent-

ly, until the smaller shreds are wilted and the larger shreds are still slightly crunchy, 3 to 5 minutes. Season to taste with salt and pep-per. Serve immediately or keep warm for up to 20 minutes. Makes 6 servings. Nutrition Facts: per serv-ing: Calories 130, Fat 4g, Cholesterol 15mg, Sodium 230mg, Carbohydrates 5g, Fiber 2g Protein 3g. Source: www.Mayoclinic.org

1-3/4 cups diced peeled potatoes 1 medium onion, chopped 1/4 cup chopped celery 1 can (14-1/2 ounces) reduced-sodium chicken broth 1/8 teaspoon pepper 3 tablespoons cornstarch 1 can (12 ounces) fat-free evaporated milk, divided 1 cup shredded reduced-fat cheddar cheese

In a large saucepan, combine the potatoes, onion, celery, broth and pepper. Bring to a

boil. Reduce heat; cover and simmer for 15-18 minutes or until vegetables are tender. Combine cornstarch and 1/4 cup milk until smooth; stir into potato mixture. Add the remaining milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat. Stir in cheese until melted. Makes 5 servings Nutrition Facts 1 cup: 178 calories, 2g fat (0 saturated fat), 9mg cholesterol, 274mg sodium, 26g carbo-hydrate (0 sugars, 0 fiber), 14g protein. Source: www.tasteofhome.com

Stewed Potatoes & Cabbage

Green Smoothie

1 banana Juice of 1 lemon (about 4 tablespoons) 1/2 cup strawberries 1/2 cup other berries, such as blackberries or blueberries 2 ounces fresh raw baby spinach or kale (about 2 cups) Fresh mint to taste

1 cup cold water or ice or cold coconut water Place all ingredients in a blender or juicer and puree. Enjoy. Makes 4 servings. Nutrition Facts: Serving size: 6 fluid ounces, Total car-bohydrate12 g, Dietary fiber2 g, Sodium15 mg, Total fat Trace, Cholesterol0 mg, Protein1 g, Calories64 Rich in Vitamin A, K, B, and iron Source: Mayoclinic.org

P A G E 2 2

Quick & Healthy Salmon Recipe

1 tablespoon garlic powder 1 tablespoon dried basil 1/2 teaspoon salt 4 (6 ounce) salmon 1 tablespoons butter or olive oil 4 lemon wedges Stir together the garlic powder, basil, and salt in a small bowl; rub in equal amounts onto the salmon fillets.

Melt the butter in a skillet over medium heat; cook the salmon in the butter until browned and flaky, about 5 minutes per side. Serve each piece of salmon with a lemon wedge. Reference: allrecipes.com Nutrition Facts: Calories 205, Total Fat 15 grams, Cholester-ol 152mg, Sodium 150 mg, Total Carbohy-drates 1.4gr, Dietary Fiber 0.3g, Sugars 0.1g Protein 6grams, Rich in Omega 3, 6,

Waldorf Chicken Salad

Pineapple and Avocado Salad ¼ cup thinly sliced red onion, separated into rings Ice water 2 firm ripe avocados 1 medium fresh pineapple 3 tablespoons extra-virgin olive oil 1 tablespoon fresh lime juice ½ teaspoon kosher salt Freshly ground pepper to taste (optional) Soak onion in a small bowl of ice water for 15 minutes to mellow the bite. Meanwhile, halve avocados and cut each half into slices. Peel pineapple, halve lengthwise

into quarters, remove the core and cut each quarter crosswise into slices. Whisk oil and lime juice in a small bowl. Drain the onion and pat dry. Arrange half the avoca-do, pineapple and onion on a serving plate, sprinkle with ¼ teaspoon salt and drizzle with half the dressing; repeat the layers. Garnish with pepper, if desired. Allrecipes.com Nutrition Facts: Serving size: 1 cup Per serving: 186 calories; 13 g fat(2 g sat); 5 g fiber; 20 g carbohydrates; 2 g protein; 0 mg cholesterol, 75 mg sodium

⅓ cup low-fat mayonnaise

⅓ cup nonfat or low-fat plain yogurt

2 teaspoons lemon juice

¼ teaspoon salt

3 cups chopped cooked chicken breast

1 medium red apple, diced

1 cup halved red or green grapes

1 cup sliced celery

½ cup chopped walnuts, toasted if desired, divided

Whisk mayonnaise, yogurt, lemon juice and salt in a large bowl. Add chicken, apple, grapes, celery and ¼ cup walnuts. Stir to coat

well. Serve topped with the remaining ¼ cup walnuts.

Reference Alrecipes.com Serving size: about

1½ cups

Nutrition Facts: per serving: 356 calories; 16 g

fat(2 g sat); 3 g fiber; 23 g carbohydrates; 31 g

protein; 33 mcg folate; 78 mg cholester-

ol; 14 g sugars; 1 g added sugars; 231 IU vita-

min A; 6 mg vitamin C; 88 mg calcium; 2 mg

iron; 408 mg sodium; 537 mg potassium

P A G E 2 3

Children’s

Health

Unplug: 12 tips to Manage Kids' Screen Time

Although watching TV or playing computer games can be educational, it's easy to over-do it. The American Academy of Pediat-rics discourages media use by children younger than age two and recommends limiting older children's screen time to no more than one or two hours a day. Too much screen time has been linked to obesi-ty, irregular sleep, behavioral problems, impaired academic performance, violence and less time for active play. Take simple steps to reduce screen time. For example:

Eliminate background TV. If the TV is turned on — even if it's just in the back-ground — it's likely to draw your chil-dren's attention. If you're not actively watching a show, turn off the TV.

Keep TVs and computers out of the bed-rooms. Children who have TVs in their bedrooms watch more TV than children who don't have TVs in their bedrooms. Monitor your kids’ screen time and the websites they are visiting by keeping TVs and computers in a common area of your home.

Don't eat in front of the TV. Allowing your children to eat or snack in front of the TV increases the time they are pas-sively sitting rather than moving. The habit also encourages mindless munch-ing, which can lead to weight gain.

Set school-day rules. Most children have limited free time during the school week. Don't let your kids spend all of it in front of a screen. Also, avoid using screen time as a reward or punishment. This can make television shows or computer

games seem even more important to your children.

Suggest other activities. Rather than rely-ing on screen time for entertainment, help your children find other things to do, such as reading, playing a sport, helping with cooking or trying a board game.

Set a good example. Be a good role mod-el by limiting the time you spend plugged in.

Watch with your children. Whenever possible, watch programs together — and talk about what you see, such as family values, violence or drug abuse. If you see a junk-food ad, explain that just because it's on TV doesn't mean it's good for you.

Record programs and watch them lat-er. This will allow you to fast-forward through commercials selling toys, junk food and other products. When watching live programs, use the mute button dur-ing commercials.

Encourage active screen time. Have your kids stretch or do yoga while watching a show. Challenge your family to see who can do the most jumping jacks during a commercial break. Choose video games that encourage physical activity.

It can be difficult to start limiting the time your children spend in front of a screen, but it's worth the effort. By creating new house-hold rules and steadily making small chang-es in your kids’ routines, you can curb screen time and its unhealthy effects.

Reference: www.mayoclinic.org

University of Maryland Extension

Harford County Office

3525 Conowingo Rd., Suite 600

Class When Cost Location/Contact

Nutrition & Wellness Class January 30th

11:00am – 12:00 pm FREE

Harford Co. Extension Office

Jennifer Dixon Cravens 410-638-3255

Healthy Heart /Chronic Dis-

ease Management Class

February 21st

11:00am– 12:00pm FREE

Harford Co. Extension Office

Jennifer Dixon Cravens 410-638-3255

Grow It, Eat It, Preserve It

Canning—Apple Butter

March 14th

11:00 am—2 :00pm $20

Harford Co. Extension Office

Jennifer Dixon Cravens 410-638-3255

or Shauna Henley

Healthy Home Green Cleaning March 28th

11:00 am—12:00 pm FREE

Harford Co. Extension Office

Jennifer Dixon Cravens 410-638-3255

Nutrition 101: Meal Planning

& Food Demonstration

January 24th

6:00pm– 8:00pm

January 27th

11:00– 1:00pm

FREE Harford County Public Library-Edgewood Katie Richardson 410-612-1600 ext.6247

Financial Wellness Class February 27th

6:00pm-8:00pm FREE

Harford County Public Library-Edgewood Katie Richardson 410-612-1600 ext.6247

The University of Maryland Extension is an Equal Opportunity Employer and Equal Access Programs. If you need assistance to participate in any of our programs, please contact the Extension Office, 410-638-3255, 2-4 weeks before the program. The University of Maryland Extension programs are open to all and will not discriminate against anyone because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry, or national origin, marital status, genetic information, political affiliation or gender identity and expression.