Campbell County 2016 UPCOMING EVENTS

Transcription

1 Campbell County 2016 UPCOMING EVENTS Cooperative Extension Service Campbell County 3500 Alexandria Pike Highland Heights, KY (859) Fax: (859) Natural Fibers (Textiles) March 8 1:30 p.m. Embracing Life as You Age March 10 1:30 p.m. Crop March 12 9:00 a.m.-8:00 p.m. Cooking Up Diabetes April 12, 19, 26 1:00 p.m. (update - see enclosed flyer) Smoothies for Health & Fun May 17 1:30 p.m. A Matter of Balance TABLE OF CONTENTS July-August 10:00-11:30 a.m. Seasonal... 1 Nutrition & Food... 2 Health & Wellness... 3 Recipe... 3 Healthy Relationships... 4 Life Skills... 4 FEELING DOWN? IT MIGHT BE SEASONAL AFFECTIVE DISORDER If you find yourself feeling down, depressed, moody or irritable during a particular time of the year, you may suffer from seasonal affective disorder. According to the Mayo Clinic, SAD is a type of depression linked to seasonal changes, and it begins and ends around the same time every year. For the majority of people, symptoms start in the fall or winter but quit with the coming of spring or early summer. SAD can cause feelings of depression for most of the day or nearly every day. Other symptoms include low energy, loss of interest in activities you used to enjoy, problems sleeping, loss of appetite, irritability and difficulty concentrating. Symptoms may start out mild but progress as the season wears on for some individuals. It is normal to feel down some days, but if you lack motivation and energy and feel blue for multiple days at a time, it is best to make an appointment to see your doctor. While there is no way to prevent SAD, a health care professional can diagnose the disorder and prescribe treatments to help you better manage the symptoms. Such treatments might include brightening up your environment, getting outside more and making physical activity a regular part of your day. If you think you might suffer from SAD, you are not alone. According to the National Institutes of Health, this disorder affects 6% of the U.S. population with an additional 14% suffering from a lesser form of seasonal mood changes. Females are four times more likely to suffer from the disorder than men. Source: Amy Hosier, Associate Extension Professor for Family Life Education; University of Kentucky; College of Agriculture, Food & Environment

2 NEW DIETARY GUIDELINES EMPHASIZE A LIFETIME OF HEALTHY EATING The new dietary guidelines were released in January and encourage all of us to make healthy eating choices throughout our lives to minimize our risks of becoming overweight or obese or developing a chronic disease like heart disease or diabetes. These conditions are often linked to poor diets and physical inactivity. These guidelines serve as a tool for public health professionals and food service program managers to help individuals two years old and older to get on a path to healthier living. They also serve to guide policy makers. The U.S. Departments of Agriculture and Health and Human Services work together to update and revise them every five years. The latest edition continues to emphasize that Americans need to eat more whole fruits and vegetables. Most fruits and vegetables are naturally low in fat, sodium and calories and are full of essential nutrients. A diet rich in fruits and vegetables can help lower your risk of developing a chronic disease. A healthy eating pattern includes a variety of vegetables: dark green, red, orange and legumes, among others. An easy way to move toward a healthier eating pattern is to eat more whole fruit. One of the best ways to eat a healthier diet is to focus on making half your plate fruits and vegetables. If you made weight loss or improved nutrition one of your New Year s resolutions but have fallen off the wagon, these guidelines offer you a new opportunity to think about ways to jump back on and improve your health. Four out of five Kentuckians and nine out of ten Americans do not get their daily recommended serving of fruits and vegetables, so most of us have room for improvement. Look at how you currently eat and see if there are small changes you can make to better the health of everyone in your family. It may be as simple as limiting your intake of sugarsweetened beverages or snacks. You can also switch from bread, cereals and pastas made of refined grains to ones that are whole grain. Another switch could be going from 2% milk to 1%. Start small by making one change, and it could lead to bigger results. Source: Janet Mullins, Extension Professor for Food and Nutrition; University of Kentucky; College of Agriculture, Food & Environment 1 medium peeled banana, sliced and frozen 1 cup frozen spinach 1 medium apple with skin, chopped and frozen 1 (20 ounce) can pineapple chunks in 100% juice Place all ingredients in a blender and blend until smooth. Makes 4 servings; serving size 1 cup Nutrition facts per serving: 140 calories, 0g total fat, 0g cholesterol, 30mg sodium, 36g carbohydrate, 4g fiber, 28g sugar, 2g protein Source: University of Kentucky; College of Agriculture, Food & Environment Page 2

3 HOW IMPORTANT IS SLEEP? Do you feel like you are always tired? Perhaps you tell yourself that you will catch up on sleep when it gets to the weekend or when things settle down. Sleep is a very important part of staying healthy. And just like food, water and oxygen that are needed to survive, people need sleep. Further, sleep can be a critical component to overall health and well-being. It would not be a stretch to think that you probably already know that sleep is important. But did you know that the average American reports getting approximately 7.5 hours of sleep a night. If you think this is an adequate amount, you might be interested to know that the recommendation is 7 to 9 hours of sleep a day. Further, according to the 2014 Sleep Index by the National Sleep Foundation, over 35 percent of the population surveyed reported their sleep as poor or only fair. Only 12 percent reported it to be excellent, and 18 percent as very good. Sleep is very important because it helps with brain functions, emotional well being, physical health and the ability to function throughout the day. Sleep is very important to make sure that the brain is working the way it should. In fact, while our bodies our resting, our brains are very active. Studies have shown that our brains use the time that we are sleeping to both make existing pathways stronger and to build new ones. New pathways created in the brain actually help increase concentration. Further, when we have not had enough sleep, our brain actually slows down the thinking process. This can lead to confusion and even increase the likelihood of making poor choices. Sleep also plays a large role in the moods we have. If a person does not get enough sleep regularly, he or she is more likely to experience depression. Further, when someone does not have enough sleep, the more likely one is to be angry, have mood swings and lack motivation. The lack of sleep also affects the risk of chronic disease and obesity. When there is continual lack of sleep, there is an increased chance of heart disease, high blood pressure, diabetes and stroke. Also, the body s hormone balance is lost and a person is more likely to feel hungrier when he or she does not get enough sleep because of the imbalance of hormones. Growth also is affected by off balanced hormones when not getting enough sleep. When one does not get enough sleep, there is a greater chance that the individual will have trouble fighting off common illnesses. When up late, just one or two nights, the body is not as on task as it could be. When people need sleep, they usually are much less productive during the day. It can be very dangerous, too. Driving while sleepy is a serious issue. Studies show that driving while sleep deprived can actually harm the ability to drive as much as drunk driving. In fact, it is shown that sleepy driving is the cause of almost 100,000 accidents a year 5,000 to 6,000 of them with fatal injuries. Not having a good night s sleep on a regular basis is actually harmful to your body. If you are not getting enough sleep, talk to your healthcare provider about ways to help you get the sleep you need. Source: Adult Health Bulletin, March 2016; University of Kentucky; College of Agriculture, Food & Environment Broccoli Cornbread 1/4 cup margarine, melted 1/3 cup onion, chopped 1/2 teaspoon salt 3/4 cup low-fat cottage cheese 1 1/2 cups fresh or cooked frozen broccoli, finely chopped 4 eggs, slightly beaten 1 (8.5-ounce) box quick corn muffin mix 1. Preheat oven to 400 degrees F. In a mixing bowl, blend melted margarine, onion, salt, cheese, broccoli and eggs. Stir in muffin mix. 2. Pour into greased 9-by-13-inch pan. 3. Bake for 20 to 25 minutes, until the top is a golden brown. Cool and cut into squares. Note: For thicker bread bake in a 9-inch round pan and add 5-7 minutes onto the suggested cooking time. Makes 12 servings Nutrition facts per serving: 90 calories, 6g total fat, 60mg cholesterol, 240g sodium, 5g carbohydrate, 1g fiber, 2g sugar, 4g protein Source: Rosie Allen, Area Nutrition Agent; University of Kentucky, College of Agriculture, Food & Environment Page 3

4 Healthy Coping Mechanisms for Dealing with the End of a Relationship For many, the end of a relationship due to break-ups, divorce or separation can be very painful. Even in situations when you know that it is time for the relationship to end or you were the one doing the breaking up, it doesn t make the end of the relationship any easier. A breakup can be especially hard when you were blindsided or not wanting the relationship with the other person to be over. To help channel positivity from the end of a relationship it may be helpful to: Write. Writing out your thoughts and feelings can be very soothing. It can help you clear your mind and express and organize your thoughts. Avoid technology. In the day of social media, it can be very tempting to want to stalk your ex on the Internet. This type of lurking can lead to resentment or reliving the relationship. Declutter painful memories. Removing things that are painful reminders of your relationship can be very helpful. Avoid at-risk decision. Heavy drinking or jumping into a new relationship may all seem gratifying for a moment, but they are not going to ease the pain of a breakup, and ultimately, only going to ensure more pain. Ultimately, it is important to realize that the end of a relationship is hard, but you have to remember and trust that you were happy before the relationship and that you will be happy again. Keep yourself busy with family, work, hobbies and healthy habits, such as eating well, exercising and sleeping. You will be able to move forward. Source: Amy Hosier, Extension Specialist for Family Life; University of Kentucky; College of Agriculture, Food and Environment The Care and Storage of Quilts Quilts are admired for their beauty and provide a function in the home as well. They are valued for many reasons including age, design, and sentiment. With proper care and a certain amount of caution, we can preserve a treasured heirloom or ensure the life span of a well-used quilt. The way you clean a quilt depends on its age, condition and fiber content. If you have a quilt that is more than 50 years old or one that is showing signs of wear, it is best to have a trained conservator clean or mend the quilt. A very sturdy, newer quilt might be able to withstand laundering in the washer and dryer, but this laundering method is seldom recommended. If the quilt needs mending it should be done by a good seamstress. A handsewn quilt should always be repaired by hand, and if fabrics are worn away or torn, they should be strengthened by reweaving or darning. If replacement is necessary, be sure that the contemporary replacement fabric resembles the original. Bindings often become worn first, and it spruces up your quilt to re-cover frayed edges with hand stitching. Keep the original edge for documentation. Many quilts look handsome when hung on a wall. One of the most important considerations in hanging is to distribute the weight evenly so that the quilt does not tear or weaken. It is recommended that a sleeve be made along the top back of the quilt to house a wooden or metal rod. The quilt can then be hung on prepared wall supports. You might choose to store your quilt and this must be done correctly to avoid unnecessary deterioration. Never use a plastic bag for storage since textiles need to breathe and an excess of humidity may accumulate. Source: Publication CT-MMB.067; University of Kentucky; College of Agriculture, Food & Environment Ronda Rex Kate Vaught Thompson Campbell County Extension Agents for Family and Consumer Sciences Page 4

5 Homemaker Scenes from the Claryville Auction Fundraiser

6 Making Quilts for Care-Net Claryville Club News At our March 1 meeting, we are assembling Easter baskets for a local nursing home. Meeting begins at 9:30 a.m. at the Plum Creek Church. Snowy day Wannabees

7 March 2016 Sun Mon Tue Wed Thu Fri Sat 1 Claryville Club Homemakers 9:30 a.m., Plum Creek Church *Valley Homemakers 10:00 a.m. *Natural Fibers, 1:30 p.m Wannabees Homemakers 10:00 a.m Embracing Life as You Age, 1:30 p.m St. Patrick s Day Crop, 9:00 a.m Spring begins 21 Crazy Quilters Homemakers 9:30 a.m Easter