FLEMING COUNTY SELF CARE TIPS

Transcription

1 FEBRUARY, 2019 FLEMING COUNTY Cooperative Extension Service Fleming County P.O. Box 192 Flemingsburg, KY Phone: (606) Fax: (606) extension.ca.uky.edu Hillsboro Club February 18, 5pm; Hillsboro Church Circle of Love Club February 22, 1:30pm; Comm. Room Treasures of the Heart February 18, 6pm; FCEO Country Neighbors February 21, 6pm; FCEO Young At Heart February 12, 7pm; FCEO Neighborhood Kids February 14, 6pm; FCEO Yarn Club February 5, 6pm; FCEO Quilt Club February 11, 6pm; FCEO February Homemaker Lesson Mail-Out Enclosed: Household Cleaning SELF CARE TIPS Wake up early Smile often Meditate Spend time with friends & family Get creative Splurge on yourself Try a new hobby or something you always wanted to do Take a vacation Go to a movie alone Benefits of Good Humor Laughter has been called inner jogging because an old fashioned thighslapper does give you an aerobic workout of sorts. It stimulates the cardiovascular system, sends surges of oxygen throughout your bloodstream, exercises the muscles of your face, shoulders, diaphragm and abdomen, and generates bursts of laughter reaching speeds as high as 70 miles an hour. While laughter itself is delightfully stimulating, its afterglow creates a temporary reduction in blood pressure, respiration, heart rate and muscle tension. Claim Your Money!!! Find a FREE tax site near you. Go to the or call QUESTION: I need some extra money. Do I qualify for the Earned Income Tax Credit? ANSWER: Use the EITC assistant tool. With just a little information, this tool helps you calculate eligibility with ease and accuracy. Get an estimate of how much credit you qualify for and get a printout of your results before you prepare your return or visit your tax preparer. To use the EITC assistant tool and see if you re eligible to claim the credit, visit

2 SNOW POLICY Whenever Fleming Co. Schools are cancelled due to the weather, Fleming Co. Extension meetings will be cancelled, too. If there is any question on this policy, please call the Extension Office to confirm the meeting before traveling and as always, BE SAFE! Diabetes Support Group - Join us on February12 th, we offer support for individuals with type 2 diabetes adopt healthy eating and physical activity habits that minimize complications and reduce health care costs. Call to reserve your seat today or for more information, contact: Fleming Co. Extension Office (Donna Fryman). Broccoli Chowder Yield: 8, 1 cup servings 2 tablespoons canola oil ½ cup chopped onion 3 cloves garlic, finely minced ½ cup chopped carrots 2 cups diced, unpeeled red potatoes 3 cups broccoli florets ½ teaspoon dried Italian seasoning ½ teaspoon salt ¼ teaspoon pepper 3 tablespoons all-purpose flour 3½ cups low sodium chicken broth ½ cup half-and-half ½ cup low-fat, shredded cheese In a large heavy pot, heat the oil over medium heat. Add the onion and garlic and sauté 2-3 minutes. Add the carrots, red potatoes and broccoli one at a time; sauté each about 2 minutes. Add the Italian seasoning, salt, pepper and flour and toss until vegetables are coated. Cook 1-2 minutes. Add the chicken broth and bring to a boil. Reduce heat to low, cover pot and simmer for 15 minutes. Remove lid and stir in the half-and-half. Bring back to a simmer and remove from heat. Ladle into bowls and top with cheese to serve. Nutritional Analysis: 180 calories; 8 g total fat; 2.5 g saturated fat; 15 mg cholesterol; 340 mg sodium; 18 g total carbohydrate; 3 g dietary fiber; 4 g sugar; 8 g protein Source:

3 Meetings you may enjoy The Yarn Club will meet again on Tuesday, February 5th, 6 p.m. at the Fleming County Extension Office. The Mystery Quilters will meet on February 11 th, 6 p.m. at the Fleming County Extension office. The Diabetes Support Group meets every second Tuesday of the month, so join us on February 12 th at 10am at the Fleming Co. Extension Office. Faithful Families meets every month on the third Monday, at the Pleasant Ridge Christian Church in Cowan at 6pm. Grandparents Raising Grandchildren meets on February 22 from 10am-12pm at the Fleming County Extension Office Fleming County Extension Homemakers Scholarship Applications Are Available - The Fleming County Extension Homemaker s annual scholarship applications are now available at the Fleming County Extension Office. Applications and Rules can also be accessed on the Fleming County Extension Office website at: and must submit completed application no later than Friday, April 5, Raise a hearthealthy child: Make dinnertime, family time. Allow children to help prepare the meal. Use this time to teach children how to make healthy food choices, use fresh ingredients, and how to use healthy preparation techniques such as baking or roasting.

4 Website & Facebook You can check out this Newsletter issue on the Fleming County Extension Service website. Also other current information and events can be found here Like us on Facebook at If you have any questions or comments, please contact me. FARM AND FAMILY NIGHT Sincerely, Programs for all farmers, spouses & kids of all ages! The 9th annual Farm and Family Night will be held on Tuesday, March 12, 2019 at Maysville Community and Technical College, Maysville Campus. The free event will feature over 30 concurrent sessions on agriculture, cooking, health, conservation, and other related topics and with exhibitors. Dinner begins at 4:30 pm with the opening session at 5 8:45 pm There is no charge to attend but must have ticket to eat. Tickets can be picked up at the Fleming County Extension Office at the end of February. Call for more information. Donna Fryman, County Extension Agent for Family & Consumer Sciences Feel free to leave a message on our night answering machine by calling our office number, Discrimination Complaint Procedure - The Cooperative Extension Service prohibits discrimination in its programs and employment on the basis of race, color, sex, religion, disability, or national origin. To file a complaint of discrimination, contact Rosemary Veach, UK College of Agriculture, Lexington, KY or the Secretary of Agriculture, U.S. Department of Agriculture, Washington, DC Public Notification of Procedure For Filing A Complaint - Any person who believes they have been discriminated against in any Cooperative Extension Service sponsored activity or program may file a complaint with the Secretary of Agriculture by writing to: USDA Director, Office of Civil Rights, Room 326-W Whitten Bldg., 14th and Independence Avenue, SW, Washington, DC Disturbing the peace is a crime. When you rant and rave and stomp and fret over life s petty grievances, arrest yourself! -Carol Ann Morrow

5 blue to you Depression affects men and women of all ages and backgrounds. Don't let depression keep you down. FEBRUARY 21: DEPRESSION IN CHILDREN AND ADOLESCENTS Fleming County Extension Office 6:00 pm MARCH 7: WOMEN AND DEPRESSION Bracken County Extension Office 6:00 pm MARCH 21: POSTPARTUM DEPRESSION Mason County Extension Office 6:00 pm APRIL 4: MEN AND DEPRESSION Fleming County Extension Office 6:00 pm APRIL 18: DEPRESSION AND OLDER ADULTS Bracken County Extension Office 6:00 pm Call Fleming Co. Extension to reserve your spot today at

6 COOKING THROUGH THE CALENDAR Join us to make healthy and cost effective recipes from the 2019 KYNEP Calendar Carter County Extension Ed Center 12:00 Noon February 22 March 29 April 26 May 31 June 28 July 26 August 30 September 27 Kitchen tools will be given away at each session to all participants If you attend 7 of the 8 sessions your name will be entered in a drawing to win an Air Fryer! Space is Limited: Call to register

7 J O I N T H E C H A L L E N G E BE A HAPPY & HEALTHIER YOU IN 2019 During 2019 the Fleming County Family and Consumer Sciences program will be offering classes, events and more to help you be a better you. Attend at least one monthly event / or participate in a monthly challenge and you will be entered to win a prize in December. Prizes will include gift cards to local businesses and other nice prizes. FEBRUARY: MAIN FOCUS - DECLUTTERING Take the 28 day Declutter Challenge Request the calendar and return the checked off form and a picture of a cleaned out area by March 8th. Cooking through the Calendar sessions Feb. 26th - Fleming Co. Extension Office - 11am Faithful Families program Feb. 18th Pleasant Ridge Church - 6pm Blue to You - Topic: Depression in Children and Adolescents Feb. 21st - Fleming Co. Extension Office - 6pm MARCH: MAIN FOCUS - NUTRITION/MENTAL HEALTH/HEALTH Take the 31 day Food/ exercise log challenge Challenge lasts for 30 days and return the completed form by April 5th. Blue to You - Topic: Women and Depression Mar. 7th - Bracken Co. Extension Office - 6pm Blue to You - Topic: Postpartum Depression Mar. 21st - Mason Co. Extension Office - 6pm Farm Family Night Mar. 12th - Maysville Community Technical College Meal tickets are available from the Extension Office in late February APRIL - DECEMBER MAIN FOCUS - April Walking & Fitness - May Gardening - June Skin Care/skin protection - July Self Protection / Safety - August Budgeting / Back to School - September Fiscal Fitness / Will Estate Planning - October Home Maintenance / Decor - November Paying It Forward / Gratitude - December Challenge Wrap Up / Evaluation / Survey Award Prizes / Reflect on Being "A New You in 2019!"

8 F E B R U A R Y Download this and past issues of the Adult, Youth, Parent and Family Caregiver Health Bulletins: content/health-bulletins Fleming County Extension Office PO Box 192 Flemingsburg, KY (606) HEART HEALTH F ebruary is American Heart Month. Heart disease is the leading cause of death for men and women in the United States. The term heart disease refers to several types of heart conditions. However, the most common type of heart disease in the United States is coronary artery disease, which affects blood flow to the heart. Decreased blood flow can cause a heart attack. Lowering your risk of heart disease You can make healthy changes to lower your risk of developing heart disease. Controlling and preventing risk factors is also important for people who already have heart disease. When you choose healthy behaviors, you lower your heart disease risk while also preventing other serious chronic conditions like diabetes and some kinds of cancer.

9 Quit smoking and stay away from secondhand smoke. Cigarette smoking greatly increases your risk for heart disease. There are steps you can take to lower your risk: Know your risks, and talk to your doctor about your family health history. Watch your weight. Being overweight or obese increases your risk for heart disease. Quit smoking and stay away from secondhand smoke. Cigarette smoking greatly increases your risk for heart disease. Control your cholesterol and blood pressure. For most adults the ideal number for blood pressure is 120/80 mmhg. To know your cholesterol, have your cholesterol checked by your doctor and talk with him or her about how your cholesterol affects your overall risk of heart disease. If you drink alcohol, drink in moderation. Men should have no more than two drinks per day, and women only one. Get active. Adults should aim for 150 minutes of moderate-intensity physical activity (like a brisk walk) each week, or about 30 minutes a day, five days a week. Eat well. Choose healthy options including fruits and vegetables. Limiting salt, saturated fat, and added sugar. While you cannot change factors like age and family history, even small changes to your diet and lifestyle can improve your heart health and lower your risk by as much as 80 percent. This February, remind your family and friends to focus on their hearts and take care of their health. SOURCES: Written by: Natalie Jones Edited by: Alyssa Simms Designed by: Rusty Manseau Stock images: 123RF.com

10 SP 459-A (Available Online Only) Household Cleaning Develop a Plan for Cleaning How often a home needs cleaning depends on the size and age of the house, its location, the season of the year, the size of the family and ages of its members, the number of pets, the type and style of furnishings, and the kinds of work and leisure activities the family does at home. Homes need cleaning more often when the family is large and does many things at home. When planning your cleaning, remember that some cleaning jobs need to be done more often than others. Every day or every other day. Once a week. As needed. Seasonally (when a new season begins). Remember to allow time for unexpected cleaning needs. Do These Jobs Every Day Kitchen Wash dishes. Wipe counter tops, range and appliances. Clean sink. Empty garbage. Sweep or damp-mop floor. Clean table after every meal. Living Room Tidy up. Put away or throw out papers and magazines. Bathroom Clean sink and tub. Replace dirty towels. Empty wastepaper basket. Bedroom Make beds. Put away clothes. Straighten dresser tops and accessories. Do These Jobs Every Week Kitchen Dispose of left-over foods. Clean refrigerator (a good time to do this is the day before you do the weekly shopping). Clean floor. Clean garbage pail. Living Room Clean floors and rugs. Dust and/or polish furniture. Dust and clean lamps and other decorative objects.

11 Clean spots from walls, woodwork and furniture. Empty wastepaper baskets. Bathroom Wash floor. Clean toilet bowl. Wipe tile surfaces. Clean mirrors. Clean toothbrush holder and other fixtures. Bedroom Change sheets and pillow cases. Clean floors. Dust furniture. Empty wastepaper basket. Do These Jobs As Needed Kitchen Clean range top, burners and oven. Clean cabinets, drawers and other storage areas. Clean and wax floors. Clean window sill, frame and glass. Wash curtains. Clean walls, woodwork and ceiling. Defrost refrigerator. Living Room Move and clean under furniture. Clean walls, woodwork and ceiling. Clean furniture, light fixtures, lamps, pictures and appliances. Bathroom Clean walls, woodwork and ceiling. Wash bathmat, bathroom rug, curtains and shower curtain. Clean light fixtures. Throw away old medicines and empty bottles. Wash inside medicine cabinet. Bedroom Clean walls, woodwork and ceiling. Clean and organize closets and dresser drawers. Clean furniture, light fixtures, mirrors and pictures. Wash windows, curtains, mattress cover and bedspread. Move and clean under furniture. Do These Jobs Seasonally Clean closets thoroughly. Put away seasonal clothes and bedding Store holiday decorations, sports equipment and other seasonal items. Store outdoor furniture. Clean screens. Follow Your Plan Put it on the wall so everyone can see it. Let family members change jobs now and then. Be sure to include occasional or seasonal jobs. Keep all cleaning products away from young children. This factsheet was originally developed by Nayda I. Torres, Associate Professor, Family and Consumer Economics, Institute of Food and Agricultural Sciences, University of Florida. The material has been adapted for use in Tennessee by Martha Keel, Professor, Family and Consumer Sciences Housing and Environmental Health. EXTENSION.TENNESSEE.EDU SP 459-A 4/17 Programs in agriculture and natural resources, 4-H youth development, family and consumer sciences, and resource development. University of Tennessee Institute of Agriculture, U.S. Department of Agriculture and county governments cooperating. UT Extension provides equal opportunities in programs and employment.

12 FEBRUARY FLEMING COUNTY HOMEMAKERS SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Take the 28 Day Declutter Challenge, call for details, FC Garden Club FCEO Mystery Quilters 6pm FCEO rd ANNIVERSARY OF THE ASSAULT ON IWO JIMA President s Day Treasures of the Heart 6pm FCEO Hillsboro 5 p.m. Hillsboro Faithful Families Pleasant Ridge Christian Church 6pm Quilters Anonymous 2-4pm FCEO 5 LRA HM Leader Lesson Mason Co. Ext. 10am- 1pm Yarn Club 6 p.m. FCEO 12 Diabetes Support Group 10am FCEO Young At Heart 7pm FCEO 6 7 Neighborhood Kids 6pm FCEO Happy Valentine s Day Country Neighbors 6pm FCEO Blue to You Depression in Children & Adolescents 6pm FCEO 26 Cooking through the Calendar One Pot Cheesy Spaghetti 11am FCEO LRA HM Leader Lesson Mason Co. Ext. 10am- 1pm Snow Date 27 Open Sewing Day 10am-4pm FCEO 1 2 Groundhog Day Grandparents Raising Grandchildren 10am-12pm FCEO Circle Of Love 1:30pm Comm. Room 28 March 12 th Farm & Family Night 23 Z:\FLEMING COUNTY FILE\CORRESPONDANCE\FCS\HM Newsletters\2019 Newsletter\0219 HM Calendar.doc