Sincerely

Leslie A Workman County Extension Agent for Family amp Consumer

Sciences Education

Pike County Cultural Arts Winners 2

Quilt Guild 3

Holiday Closures 3

Homemaker Enrichment Camp 4

Adult Health Bulletin 5

Chicken amp Ranch Mushrooms Recipe 7

Food PreservationHome Canning

Classes 8

Ins ide this issue

County Homemaker Annual Meeting

We had a wonderful time at the County Homemaker Annual Meeting this year With over 40 members and guests in attendance we laughed celebrated and were enriched by our time together Many thanks to Pam Smith committee chair for our fun flamingo theme gifts and deacutecor

Cooperative Extension Service Pike County 148 Trivette Drive Pikeville KY 41501-1271 (606) 432-2534 (800) 233-1390 Fax (606) 432-2536 extensioncaukyedu

Cathy Harville and the county officers all did a beautiful job of reporting and inspiring us as they always do This yearrsquos entertainment was provided by April Allen on the dulcimer and Cathy Rehmeyer on the banjo They performed many well-known Appalachian and bluegrass songs for us to enjoy Thanks also to Trina Meade (and helpers) for leading the cultural arts work again this year We had a great showing and have so many items eligible to go on to the area annual meeting this fall

Congratulations to all the 1st place blue ribbon winners (a list is included in the newsletter for you) Congratulations also to Ama Bentley of the Robinson CreekVirgie Homemakers for winning the Viewerrsquos Choice Award with her deco mesh rose door hanging Itrsquos very unusual and very deserving of this yearrsquos honor

Web pikecaukyeduFCS | Facebook wwwfacebookcomPikeFCS

Reminder - Homemaker club chairmen Reports are due

to the county chairmen by July 1 Names and addresses

of all the chairmen are found in the homemaker book If

you need any report assistance please feel free to call

us We are here to help in any way we can

Page 2

Pike County Cultural Arts Winners May 24 2019

Name Category Subcategory

Pam Smith Apparel Novelty Specialty

Joetta Maynard Apparel Basic Sewing

Theresa Hall Apparel Accessory

Cathy Harville Basketry Plain

Garlene Layne-Abshire Basketry Dyed Material

Trina Meade Basketry Novelty

Trina Meade Crochet Home Deacutecor amp Afghans

Trina Meade DollToy Making Handmade Toy other than PorcelainChina or Cloth

Ama Bentley Holiday Decorations Spring

Joetta Maynard Holiday Decorations Summer

Anna Lou Trout Holiday Decorations Autumn

Joetta Maynard Holiday Decorations Winter

Carolyn Gilliam Jewelry Original Design

Pam Smith Needlepoint Cloth Canvas

Pam Smith Photography Black amp White (mounted amp framed)

Garlene Layne-Abshire Photography Color (mounted amp framed)

Maxie Flanary Quilts Hand Pieced (hand quilted)

Melissa Morley Quilts Machine Pieced (hand quilted)

Joetta Maynard Quilts Machine Pieced (machine quilted)

Melissa Morley Quilts Miscellaneous (hand or machine quilted)

Garlene Layne-Abshire Recycled Art Clothing

Yvonne Little Recycled Art Household

Betty Maynard Recycled Art Other

Ama Bentley Wall or Door Hanging Other

Cathy Harville Paper Crafting Card Making

Pam Smith Paper Crafting Scrapbooking

Melissa Morley Miscellaneous

REGISTRATION OPEN NOW

Friday September 27

930 am - 230 pm See attached flyer for more information

The next Guild Meeting will be on Monday September 9 at 1000 am

The Quilt Guild trip scheduled for August 6 has been changed A new date will be announced to guild members soon by letter

The Pike County Quilt Guild met May 13 to plan their fall classes and prepare for Quilterrsquos Day Out in 2020 The classes chosen for the fall are

September ndash Cornerstone (Joetta MaynardNan Tournier)

October ndash Winnerrsquos Circle (Libby Smith)

November ndash Irish Chain (Nan Tournier)

Quilt Guild

Page 3

HOLIDAY CLOSURES

The Extension Office will be closed for the following holidays Independence Day - Thursday July 4

Labor Day - Monday September 4

ATTENTION HOMEMAKERS

Area Homemaker Leader Training is August 7 in Louisa

Details coming soon

At least two members from each club should plan to attend

Hi everyone Happy Summer to you I find the older I get the more I enjoy summer I really used to dislike the warm months but I find now that there is joy in every single season Cool summer mornings are perfect for a walk and warm evenings I spend on the porch with the family talking over the day and watching the hummingbirds Itrsquos good to have some perspective

I work diligently at being the best agent I can be for all of you I also work to be present with my family in the hours I have with them Feel free to put my office cell phone number in your contact numbers and text me as needed Itrsquos the preferred way to reach me over Facebook Messenger or a text on my personal cell My work cell number is

606-213-7069 Be well and have a joy-filled summer - - -Leslie

Page 4

Northeast Area Homemaker Enrichment Camp

Enrichment Camp is coming up in September For those that have attended you know what a great thing it is Itrsquos almost one of those hidden treasures that you want to keep to yourself and a few close friends Great classes Great people (because theyrsquore homemakers) You get the ideahellip Registration packets are available now

If you would like one please call the office and we will mail or email you a packet Donrsquot wait (If we have enough day-campers for Wednesday only we will take the van and provide transportation)

August 15 - August 25

DOWNLOAD THE APP

Download this and past issues of the Adult Youth Parent and Family Caregiver Health Bulletins httpfcs-hescaukyeducontenthealth-bulletins

J U N E 2 0 1 9

PROTECTION AGAINST SKIN CANCERSkin cancer is the most common

form of cancer in the United States Skin cancer is the abnormal growth of skin cells which most often develops after the skin has been exposed to the sun Skin cancer can develop on areas like your scalp face lips ears neck chest arms hands and legs Sometimes skin cancer forms on other places that rarely see the sun such as the palms of your hands or soles of your feet Skin cancer affects all people no matter what skin tone

SymptomsThe most common sign of skin

cancer is a change in your skin As soon as you notice a change

Written by Natalie JonesEdited by Alyssa SimmsDesigned by Rusty ManseauStock images 123RFcom

in your skin such as a new growth a sore that does not heal or a change in an old growth talk to your doctor Different types of skin cancers look different but a good way to remember and test the signs of skin cancer is as simple as the A-B-C-D-Es

A ndash Asymmetrical Do you have a mole or a spot that has an irregular shape or is lopsided

B ndash Border Do you have a mole or a spot with an uneven border

C ndash Color Do you have a mole or spot with irregular coloring

D ndash Diameter Do you have a mole or spot that is larger than the size of a pea

E ndash Evolving Do you have a mole or spot that has changed over the past weeks or months

If you answer yes to any of these questions you need to talk to your doctor Not all skin changes are caused by skin cancer but it is best to let your doctor investigate to determine the cause

Risk factorsAccording to the Centers for Disease

Control and Prevention anyone can get skin cancer but you are at a higher risk if you have one or more of these characteristics

bull A lighter skin colorbull Skin that burns freckles reddens easily

or becomes painful in the sunbull Blue or green eyesbull Blond or red hairbull Certain types and a large number of molesbull A family history of skin cancerbull A personal history of skin cancer

Protecting yourself is worth itIt is important to protect yourself from the sunrsquos

ultraviolet (UV) radiation year-round The UV rays can reach your skin on a cloudy day just as much as they do on sunny days The CDC recommends protecting yourself from UV rays year-round by

bull Avoiding indoor tanning bedsbull Using sunscreen with a sun protection

factor (SPF) of 15 or higher year-round Look for protection of both UVA and UVB

bull Staying in the shade when possiblebull Wearing clothing that covers your arms and legsbull Wearing a hat with a wide brim to shade

your face head ears and neckbull Wearing sunglasses that wrap around

and block both UVA and UVB raysbull Being aware of sun-sensitizing medicationsbull Checking your skin regularly and

reporting changes to your doctor

RESOURCESbull httpswwwcancerorgcancerskin-cancerhtmlbull httpswwwmayoclinicorgdiseases-conditions

skin-cancersymptoms-causessyc-20377605bull httpswwwcdcgovcancerskinbull httpsmrisktoolcancergovbull httpswwwcdcgovcancerskinbasic_inforisk_factorshtm

The sunrsquos ultraviolet (UV) rays can reach your skin on a cloudy day just as much as they do on sunny days

Avoid indoor tanning beds

bull Nonstick spraybull 1 pound boneless skinless chicken

breasts sliced into stripsbull 8 ounces white mushrooms slicedbull 2 teaspoons dry ranch dressing mixbull 1 tablespoon unsalted butterbull 1 frac12 cups fresh spinachbull frac14 teaspoon garlic powderbull 2 cups cooked barley or brown rice

1 Spray large skillet with nonstick spray heat to medium Add chicken cover and cook for 5 minutes Turn chicken and move to one side of pan Add mushrooms

2 Sprinkle ranch seasoning over chicken and mushrooms Add butter Sauteacute for 5 minutes stirring frequently Remove from pan

3 Add spinach to pan and sprinkle with garlic powder Cover and steam until spinach wilts (3-5 minutes) stirring occasionally

4 Arrange barley or brown rice on plates Top with spinach chicken and mushrooms

Makes 4 servingsServing size frac14 of recipeCost per recipe $678Cost per serving $170

Nutrition facts per serving 320 calories 6g total fat 25g saturated fat 0g trans fat 90mg cholesterol 270mg sodium 26g carbohydrate 4g fiber 1g sugar 0g added sugar 30g protein 80 Daily Value of vitamin D 6 Daily Value of calcium 10 Daily Value of iron 15 Daily Value of potassium

Source Brooke Jenkins-Howard Extension Specialist University of Kentucky Cooperative Extension Service

2019 FOOD AND NUTRITION CALENDAR

RECIPE

USDA is an equal opportunity provider and employer This material was funded by USDArsquos Supplemental Nutrition Assistance Program mdash SNAP

CHICKEN AND RANCH MUSHROOMS

FOOD PRESERVATIONHOME CANNING CLASSES

Fee for each session is $500 per person

All sessions begin at 1000 am

PIKE COUNTY EXTENSION OFFICE

148 TRIVETTE DRIVE | PIKEVILLE KY

June 21Jams amp Jellies

July 18Green Beans

(pressure canning)August 15

TomatoesSalsa

CALL TO REGISTER 6064322534 OR 18002331390

Testing provided by

Bring canner lid with gauge

August 15 2019to

Pike C ounty Extensio

n Office

at

Pressure CannerGauge Testing

To ensure that your food is canned safely andproperly get your gauge tested every year

GET AHEAD OF CANNING SEASON

Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race color ethnic origin national origin creed religionpolitical belief sex sexual orientation gender identity gender expression pregnancy marital status genetic information age veteran status or physical or mental disability UNIVERSITY OF KENTUCKY

KENTUCKY STATE UNIVERSITY US DEPARTMENT OF AGRICULTURE AND KENTUCKY COUNTIES COOPERATING

100pm

Leslie A WorkmanFamily amp Cons umer SciencesEducation Extension Agent

Thursday August 29 2019

1100am-1230pm

Pike County Cooperative Extension Office

148 Trivette Drive Pikeville

Registration required Please contact 1-800-272-3900

Understanding amp Responding to

Dementia-Related Behaviors

an education program provided by the Alzheimerrsquos Association

Behavior is a powerful form of communication and is one of the primary ways for people with de-

mentia to communicate their needs and feelings as the ability to use language is lost However some

behaviors can present real challenges for caregivers to manage Join us to learn to decode behavioral

messages identify common behavior triggers and learn strategies to help intervene with some of the

most common behavioral challenges of Alzheimerrsquos disease and related dementias

Upon completion you may be eligible to receive an auto insurance

discount Other restrictions may apply Consult your agent for details

Refresh your driving skills with the

AARP SMART DRIVER COURSE

You will learn Defensive driving techniques Proven safety strategies

New traffic laws and rules of the road

Plus there are no tests to pass You simply sign up and learn

Upon completion you could receive a multi-year discount on your car insurance

CLASSROOM COURSE

$15 for AARP members $20 for non-members

For more information visit wwwaarporgdrive

TOYOTA

DATE(S) amp TIME(S) Friday September 27 2019 From 930 am to 230 pm

Feel free to bring your lunch or snacks Light refreshments will be provided

LOCATION Pike County Extension Office

148 Trivette Drive

Pikeville KY 41501

TO REGISTER Call 606-432-2534 or 1-800-233-1390 Bring your driverrsquos license (and AARP membership card if you are a member) with you to the class Pay with cash or check made out to AARP ($20 or $15 for AARP members)

This program is supported by a generous grant from Toyota to AARP Foundation

TO EMBRACING AGING College of Agriculture

KEYS TO EMBRACING AGING

Taking Time for You Amy F Hosier Assistant Professor of Family Sciences University of Kentucky

Erin Yelland Doctoral Student Family Sciences University of Kentucky LaVona S Traywick Associate Professor of Gerontology University of Arkansas

You spend a lifetime making time for others ndash parenting caregiving volunteering and working but how often do you take a personal timeout The American Heart Association (2011) recommends making a

conscious decision to do at least one thing every day that you enjoy Taking time for you is good for your mind body and soul Follow these tips and aim to spend at least 10 minutes a day on just you

GET TO KNOW YOU

What makes you you What gets you out of bed in the morning What is your purpose To help you answer these questions think about the things you believe in the values that guide your life and the passions that motivate you Have you identified and thought about what is really important to you and what you want to get out of life including your short-term and long-term goals Once you answer andor revisit these questions gather your thoughts and seek opportunities that fulfill you

What is your ikigai Ikigai is a Japanese concept that translates to ldquoreason for beingrdquo or ldquosense of purposerdquo

Ikigai is a very personal experience according to Dan Buettner author of Blue Zones Secrets of a Long Life

TAKE CARE OF YOURSELF

Life is busy As a result you may neglect your own well-being which can lead to stress irritability moodiness and even depression Proper self care such as sleep nutrition physical activity and low stress can help improve mood and daily productivity By taking care of yourself you will be more relaxed and content You will also feel stronger and more confident A person who places an emphasis on self care is more efficient better able to concentrate and help others and will be more likely to accomplish and enjoy more There are many ways to take care of yourself

bull Sleep bull Exercise bull Eat healthy bull Laugh more bull De-clutter or organize your house andor office bull Read a book bull Walk your pet bull Play with your kidsgrandkids bull Join a club bull Go to your doctor for checkups

TAKE A BREAK FROM YOUR DAILY ROUTINE WITHOUT FEELING GUILTY

It is mentally healthy to take breaks from lifersquos daily routine and such breaks should not come with guilt Slipping away from your daily routine doesnrsquot have to occur for extended periods of time It can mean taking a bath reading a book uninterrupted or going to your bedroom with your door closed to sit in solitude Help your family and friends around you understand that this is a time you do not want any interruptions If itrsquos difficult for people to leave you alone leave the house and go for a walk meet a friend for coffee or see a movie

MAKE A ldquoTO-DO LISTrdquo

A ldquoto-do listrdquo is a motivating and organizational tool that helps you plan your day and manage your time effectively Prioritizing your list into due dates short-term and long-term goals andor rank of importance can help you feel more control and balance It also helps you recognize that everything does not have to be accomshyplished in one day Crossing items off of a to-do list can be gratifying and empowering because it is a mental reminder that yoursquore making progress Leave enough room in your day for day-to-day tasks and other unplanned events that naturally appear If you are feeling down at the end of the day because your list is incomshyplete remember that some days are better than others and accept the unfinished to-do list for what it is an opportunity to finish it tomorrow

Set an alarm to remind you about ldquome timerdquo Eventually it will become a habit that you wonrsquot want to break

BE PHYSICALLY ACTIVE

Physical activity and exercise including strength training is a healthy way to spend ldquome timerdquo Exercise affects overall physical and mental well-being It increases strength cardiovascular conditioning flexibility balance and muscle mass It also decreases body fat helps boost self-esteem and confidence and helps lower stress and anxiety Walking is a great way to get started with an exercise routine even if it is just around the yard (AHA 2011) If you already have a regular exercise routine try something new like joining a yoga or cycling class Group exercise provides both social and physical stimulation Children and teens should exercise for approxishymately one hour per day Middle-aged and older adults should aim for at least 150 minutes of exercise per week (CDC 2011)

EAT SMART AND DRINK WATER

Wholesome nutritious foods provide you with more energy combat depression by keeping your brain functioning at its best and prevent numerous other health problems such as obesity diabetes heart disease and cancers Drinking plenty of water will help hydrate your skin and your body It also flushes toxins out of your body and helps you concentrate By considering the following recommendations from the USDArsquos MyPlate program (2011) you can eat for a healthy and more successful future

bull Enjoy your food but eat less bull Avoid oversized portions bull Make half of your plate fruits and vegetables bull Make at least half of your grains whole grains bull Switch to fat-free or low-fat (1) milk bull Drink water instead of sugary drinks bull Choose food that is low in sodium

RELAX

Relaxation the bodyrsquos natural unwinding technique has been referred to as the single most important key to health and well-being As a result of relaxation you may experience more energy better sleep enhanced immunity increased concentration problem-solving abilities greater efficiency smoother emotions and fewer

physical reactions to stress Relaxation has also been known to decrease muscle tension and blood pressure and increase blood flow which is good for the heart (Mayo Clinic 2011) Relaxation can occur through taking a hot bath reading a book getting a massage or taking a few deep breaths (Mayo Clinic 2011 Kovacs 2010) Professional methods of relaxation include visual imagery body awareness and progressive muscle relaxation Meditation is a form a relaxation Meditation is a state of peace that occurs when the mind is calm Meditation helps to reduce stress depression and anxiety (Allen 2003) In addition to contributing to a calmer more peaceful and happier life meditation can increase creativity and productivity in the workplace or classroom

LAUGH

Itrsquos no joke Laughter really is the best medicine Laughter has the ability to increase the ldquofeel goodrdquo hormones in the body called endorphins Laughter boosts the immune system which contributes to overall healthiness Finding humor in daily situations can even reduce stress lower depression and help your mind and body heal (AHA 2011) With such positive benefits of laughter make laughing a goal Laughter is contagious Watch a funny movie or television show go to a comedy club take an impromptu comedy class or simply laugh with a close friend or loved one

JUST SAY NO

Do you find yourself saying ldquoyesrdquo to everything that is asked of you even if it is something you really do not want to do Always saying yes is not healthy It often overcommits you which can cause stress and fatigue Saying no allows you to honor existing obligations and dedicate quality time to those commitments Saying no to things that you have always done but are tired of doing allows you to try new things You should not feel guilty saying no as saying no helps you to focus on whatrsquos important

CREATE A BUCKET LIST

A bucket list can act as a road map for ldquome timerdquo today and into the future A bucket list is a list of goals dreams and life experiences that are important for you to experience within your lifetime Bucket lists aim to help you maximize every moment of your existence and live your life to the fullest Bucket lists can be groundshying because we too often get caught up in the madness of daily activities and fail to live by personal plans and goals A bucket list helps you identify purpose and meaning because it provides reminders about what is imporshytant in life what you have done and where you want to go While bucket lists are often associated with dreams of traveling the world or skydiving your list should fit your personal goals and dreams no matter how big or small (Grossman and Bly 2008)

CONCLUSION

In todayrsquos busy world you juggle multiple priorities and responsibilities and likely make time for others before making time for yourself You are important too Taking time for you ndash even if it is just for 10 minutes a day ndash is a healthy lifestyle behavior that influences optimal aging throughout the lifespan

REFERENCES

Abraham J A Velenczei and A Szabo (2012) Perceived determinants of well-being and enjoyment level of leisure activities Leisure Sciences 34(3) 199-216

Allen Colin (2003) The benefits of meditation Psychology Today March 24 2003 Article ID 2716

American Heart Association (AHA) (2011) Top 10 tips to refresh yourself Retrieved from wwwheartorgHEARTORG CaregiverRefreshTop10TipstoRefreshYourselfTop-10-Tips-to-Refresh-Yourself_UCM_301810_Articlejspa

Bassi M P Steca D Monzani A Greco and A Delle Fave (2013) Personality and optimal experience in adolescence Implications for well-being and development Journal of Happiness Studies June 1573-7780

Centers for Disease Control and Prevention (2011) How much physical activity do you need Retrieved October 31 2011 from wwwcdcgovphysicalactivityeveryoneguidelinesindexhtml

Page 2

Pike County Cultural Arts Winners May 24 2019

Name Category Subcategory

Pam Smith Apparel Novelty Specialty

Joetta Maynard Apparel Basic Sewing

Theresa Hall Apparel Accessory

Cathy Harville Basketry Plain

Garlene Layne-Abshire Basketry Dyed Material

Trina Meade Basketry Novelty

Trina Meade Crochet Home Deacutecor amp Afghans

Trina Meade DollToy Making Handmade Toy other than PorcelainChina or Cloth

Ama Bentley Holiday Decorations Spring

Joetta Maynard Holiday Decorations Summer

Anna Lou Trout Holiday Decorations Autumn

Joetta Maynard Holiday Decorations Winter

Carolyn Gilliam Jewelry Original Design

Pam Smith Needlepoint Cloth Canvas

Pam Smith Photography Black amp White (mounted amp framed)

Garlene Layne-Abshire Photography Color (mounted amp framed)

Maxie Flanary Quilts Hand Pieced (hand quilted)

Melissa Morley Quilts Machine Pieced (hand quilted)

Joetta Maynard Quilts Machine Pieced (machine quilted)

Melissa Morley Quilts Miscellaneous (hand or machine quilted)

Garlene Layne-Abshire Recycled Art Clothing

Yvonne Little Recycled Art Household

Betty Maynard Recycled Art Other

Ama Bentley Wall or Door Hanging Other

Cathy Harville Paper Crafting Card Making

Pam Smith Paper Crafting Scrapbooking

Melissa Morley Miscellaneous

REGISTRATION OPEN NOW

Friday September 27

930 am - 230 pm See attached flyer for more information

The next Guild Meeting will be on Monday September 9 at 1000 am

The Quilt Guild trip scheduled for August 6 has been changed A new date will be announced to guild members soon by letter

The Pike County Quilt Guild met May 13 to plan their fall classes and prepare for Quilterrsquos Day Out in 2020 The classes chosen for the fall are

September ndash Cornerstone (Joetta MaynardNan Tournier)

October ndash Winnerrsquos Circle (Libby Smith)

November ndash Irish Chain (Nan Tournier)

Quilt Guild

Page 3

HOLIDAY CLOSURES

The Extension Office will be closed for the following holidays Independence Day - Thursday July 4

Labor Day - Monday September 4

ATTENTION HOMEMAKERS

Area Homemaker Leader Training is August 7 in Louisa

Details coming soon

At least two members from each club should plan to attend

Hi everyone Happy Summer to you I find the older I get the more I enjoy summer I really used to dislike the warm months but I find now that there is joy in every single season Cool summer mornings are perfect for a walk and warm evenings I spend on the porch with the family talking over the day and watching the hummingbirds Itrsquos good to have some perspective

I work diligently at being the best agent I can be for all of you I also work to be present with my family in the hours I have with them Feel free to put my office cell phone number in your contact numbers and text me as needed Itrsquos the preferred way to reach me over Facebook Messenger or a text on my personal cell My work cell number is

606-213-7069 Be well and have a joy-filled summer - - -Leslie

Page 4

Northeast Area Homemaker Enrichment Camp

Enrichment Camp is coming up in September For those that have attended you know what a great thing it is Itrsquos almost one of those hidden treasures that you want to keep to yourself and a few close friends Great classes Great people (because theyrsquore homemakers) You get the ideahellip Registration packets are available now

If you would like one please call the office and we will mail or email you a packet Donrsquot wait (If we have enough day-campers for Wednesday only we will take the van and provide transportation)

August 15 - August 25

DOWNLOAD THE APP

Download this and past issues of the Adult Youth Parent and Family Caregiver Health Bulletins httpfcs-hescaukyeducontenthealth-bulletins

J U N E 2 0 1 9

PROTECTION AGAINST SKIN CANCERSkin cancer is the most common

form of cancer in the United States Skin cancer is the abnormal growth of skin cells which most often develops after the skin has been exposed to the sun Skin cancer can develop on areas like your scalp face lips ears neck chest arms hands and legs Sometimes skin cancer forms on other places that rarely see the sun such as the palms of your hands or soles of your feet Skin cancer affects all people no matter what skin tone

SymptomsThe most common sign of skin

cancer is a change in your skin As soon as you notice a change

Written by Natalie JonesEdited by Alyssa SimmsDesigned by Rusty ManseauStock images 123RFcom

in your skin such as a new growth a sore that does not heal or a change in an old growth talk to your doctor Different types of skin cancers look different but a good way to remember and test the signs of skin cancer is as simple as the A-B-C-D-Es

A ndash Asymmetrical Do you have a mole or a spot that has an irregular shape or is lopsided

B ndash Border Do you have a mole or a spot with an uneven border

C ndash Color Do you have a mole or spot with irregular coloring

D ndash Diameter Do you have a mole or spot that is larger than the size of a pea

E ndash Evolving Do you have a mole or spot that has changed over the past weeks or months

If you answer yes to any of these questions you need to talk to your doctor Not all skin changes are caused by skin cancer but it is best to let your doctor investigate to determine the cause

Risk factorsAccording to the Centers for Disease

Control and Prevention anyone can get skin cancer but you are at a higher risk if you have one or more of these characteristics

bull A lighter skin colorbull Skin that burns freckles reddens easily

or becomes painful in the sunbull Blue or green eyesbull Blond or red hairbull Certain types and a large number of molesbull A family history of skin cancerbull A personal history of skin cancer

Protecting yourself is worth itIt is important to protect yourself from the sunrsquos

ultraviolet (UV) radiation year-round The UV rays can reach your skin on a cloudy day just as much as they do on sunny days The CDC recommends protecting yourself from UV rays year-round by

bull Avoiding indoor tanning bedsbull Using sunscreen with a sun protection

factor (SPF) of 15 or higher year-round Look for protection of both UVA and UVB

bull Staying in the shade when possiblebull Wearing clothing that covers your arms and legsbull Wearing a hat with a wide brim to shade

your face head ears and neckbull Wearing sunglasses that wrap around

and block both UVA and UVB raysbull Being aware of sun-sensitizing medicationsbull Checking your skin regularly and

reporting changes to your doctor

RESOURCESbull httpswwwcancerorgcancerskin-cancerhtmlbull httpswwwmayoclinicorgdiseases-conditions

skin-cancersymptoms-causessyc-20377605bull httpswwwcdcgovcancerskinbull httpsmrisktoolcancergovbull httpswwwcdcgovcancerskinbasic_inforisk_factorshtm

The sunrsquos ultraviolet (UV) rays can reach your skin on a cloudy day just as much as they do on sunny days

Avoid indoor tanning beds

bull Nonstick spraybull 1 pound boneless skinless chicken

breasts sliced into stripsbull 8 ounces white mushrooms slicedbull 2 teaspoons dry ranch dressing mixbull 1 tablespoon unsalted butterbull 1 frac12 cups fresh spinachbull frac14 teaspoon garlic powderbull 2 cups cooked barley or brown rice

1 Spray large skillet with nonstick spray heat to medium Add chicken cover and cook for 5 minutes Turn chicken and move to one side of pan Add mushrooms

2 Sprinkle ranch seasoning over chicken and mushrooms Add butter Sauteacute for 5 minutes stirring frequently Remove from pan

3 Add spinach to pan and sprinkle with garlic powder Cover and steam until spinach wilts (3-5 minutes) stirring occasionally

4 Arrange barley or brown rice on plates Top with spinach chicken and mushrooms

Makes 4 servingsServing size frac14 of recipeCost per recipe $678Cost per serving $170

Nutrition facts per serving 320 calories 6g total fat 25g saturated fat 0g trans fat 90mg cholesterol 270mg sodium 26g carbohydrate 4g fiber 1g sugar 0g added sugar 30g protein 80 Daily Value of vitamin D 6 Daily Value of calcium 10 Daily Value of iron 15 Daily Value of potassium

Source Brooke Jenkins-Howard Extension Specialist University of Kentucky Cooperative Extension Service

2019 FOOD AND NUTRITION CALENDAR

RECIPE

USDA is an equal opportunity provider and employer This material was funded by USDArsquos Supplemental Nutrition Assistance Program mdash SNAP

CHICKEN AND RANCH MUSHROOMS

FOOD PRESERVATIONHOME CANNING CLASSES

Fee for each session is $500 per person

All sessions begin at 1000 am

PIKE COUNTY EXTENSION OFFICE

148 TRIVETTE DRIVE | PIKEVILLE KY

June 21Jams amp Jellies

July 18Green Beans

(pressure canning)August 15

TomatoesSalsa

CALL TO REGISTER 6064322534 OR 18002331390

Testing provided by

Bring canner lid with gauge

August 15 2019to

Pike C ounty Extensio

n Office

at

Pressure CannerGauge Testing

To ensure that your food is canned safely andproperly get your gauge tested every year

GET AHEAD OF CANNING SEASON

Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race color ethnic origin national origin creed religionpolitical belief sex sexual orientation gender identity gender expression pregnancy marital status genetic information age veteran status or physical or mental disability UNIVERSITY OF KENTUCKY

KENTUCKY STATE UNIVERSITY US DEPARTMENT OF AGRICULTURE AND KENTUCKY COUNTIES COOPERATING

100pm

Leslie A WorkmanFamily amp Cons umer SciencesEducation Extension Agent

Thursday August 29 2019

1100am-1230pm

Pike County Cooperative Extension Office

148 Trivette Drive Pikeville

Registration required Please contact 1-800-272-3900

Understanding amp Responding to

Dementia-Related Behaviors

an education program provided by the Alzheimerrsquos Association

Behavior is a powerful form of communication and is one of the primary ways for people with de-

mentia to communicate their needs and feelings as the ability to use language is lost However some

behaviors can present real challenges for caregivers to manage Join us to learn to decode behavioral

messages identify common behavior triggers and learn strategies to help intervene with some of the

most common behavioral challenges of Alzheimerrsquos disease and related dementias

Upon completion you may be eligible to receive an auto insurance

discount Other restrictions may apply Consult your agent for details

Refresh your driving skills with the

AARP SMART DRIVER COURSE

You will learn Defensive driving techniques Proven safety strategies

New traffic laws and rules of the road

Plus there are no tests to pass You simply sign up and learn

Upon completion you could receive a multi-year discount on your car insurance

CLASSROOM COURSE

$15 for AARP members $20 for non-members

For more information visit wwwaarporgdrive

TOYOTA

DATE(S) amp TIME(S) Friday September 27 2019 From 930 am to 230 pm

Feel free to bring your lunch or snacks Light refreshments will be provided

LOCATION Pike County Extension Office

148 Trivette Drive

Pikeville KY 41501

TO REGISTER Call 606-432-2534 or 1-800-233-1390 Bring your driverrsquos license (and AARP membership card if you are a member) with you to the class Pay with cash or check made out to AARP ($20 or $15 for AARP members)

This program is supported by a generous grant from Toyota to AARP Foundation

TO EMBRACING AGING College of Agriculture

KEYS TO EMBRACING AGING

Taking Time for You Amy F Hosier Assistant Professor of Family Sciences University of Kentucky

Erin Yelland Doctoral Student Family Sciences University of Kentucky LaVona S Traywick Associate Professor of Gerontology University of Arkansas

You spend a lifetime making time for others ndash parenting caregiving volunteering and working but how often do you take a personal timeout The American Heart Association (2011) recommends making a

conscious decision to do at least one thing every day that you enjoy Taking time for you is good for your mind body and soul Follow these tips and aim to spend at least 10 minutes a day on just you

GET TO KNOW YOU

What makes you you What gets you out of bed in the morning What is your purpose To help you answer these questions think about the things you believe in the values that guide your life and the passions that motivate you Have you identified and thought about what is really important to you and what you want to get out of life including your short-term and long-term goals Once you answer andor revisit these questions gather your thoughts and seek opportunities that fulfill you

What is your ikigai Ikigai is a Japanese concept that translates to ldquoreason for beingrdquo or ldquosense of purposerdquo

Ikigai is a very personal experience according to Dan Buettner author of Blue Zones Secrets of a Long Life

TAKE CARE OF YOURSELF

Life is busy As a result you may neglect your own well-being which can lead to stress irritability moodiness and even depression Proper self care such as sleep nutrition physical activity and low stress can help improve mood and daily productivity By taking care of yourself you will be more relaxed and content You will also feel stronger and more confident A person who places an emphasis on self care is more efficient better able to concentrate and help others and will be more likely to accomplish and enjoy more There are many ways to take care of yourself

bull Sleep bull Exercise bull Eat healthy bull Laugh more bull De-clutter or organize your house andor office bull Read a book bull Walk your pet bull Play with your kidsgrandkids bull Join a club bull Go to your doctor for checkups

TAKE A BREAK FROM YOUR DAILY ROUTINE WITHOUT FEELING GUILTY

It is mentally healthy to take breaks from lifersquos daily routine and such breaks should not come with guilt Slipping away from your daily routine doesnrsquot have to occur for extended periods of time It can mean taking a bath reading a book uninterrupted or going to your bedroom with your door closed to sit in solitude Help your family and friends around you understand that this is a time you do not want any interruptions If itrsquos difficult for people to leave you alone leave the house and go for a walk meet a friend for coffee or see a movie

MAKE A ldquoTO-DO LISTrdquo

A ldquoto-do listrdquo is a motivating and organizational tool that helps you plan your day and manage your time effectively Prioritizing your list into due dates short-term and long-term goals andor rank of importance can help you feel more control and balance It also helps you recognize that everything does not have to be accomshyplished in one day Crossing items off of a to-do list can be gratifying and empowering because it is a mental reminder that yoursquore making progress Leave enough room in your day for day-to-day tasks and other unplanned events that naturally appear If you are feeling down at the end of the day because your list is incomshyplete remember that some days are better than others and accept the unfinished to-do list for what it is an opportunity to finish it tomorrow

Set an alarm to remind you about ldquome timerdquo Eventually it will become a habit that you wonrsquot want to break

BE PHYSICALLY ACTIVE

Physical activity and exercise including strength training is a healthy way to spend ldquome timerdquo Exercise affects overall physical and mental well-being It increases strength cardiovascular conditioning flexibility balance and muscle mass It also decreases body fat helps boost self-esteem and confidence and helps lower stress and anxiety Walking is a great way to get started with an exercise routine even if it is just around the yard (AHA 2011) If you already have a regular exercise routine try something new like joining a yoga or cycling class Group exercise provides both social and physical stimulation Children and teens should exercise for approxishymately one hour per day Middle-aged and older adults should aim for at least 150 minutes of exercise per week (CDC 2011)

EAT SMART AND DRINK WATER

Wholesome nutritious foods provide you with more energy combat depression by keeping your brain functioning at its best and prevent numerous other health problems such as obesity diabetes heart disease and cancers Drinking plenty of water will help hydrate your skin and your body It also flushes toxins out of your body and helps you concentrate By considering the following recommendations from the USDArsquos MyPlate program (2011) you can eat for a healthy and more successful future

bull Enjoy your food but eat less bull Avoid oversized portions bull Make half of your plate fruits and vegetables bull Make at least half of your grains whole grains bull Switch to fat-free or low-fat (1) milk bull Drink water instead of sugary drinks bull Choose food that is low in sodium

RELAX

Relaxation the bodyrsquos natural unwinding technique has been referred to as the single most important key to health and well-being As a result of relaxation you may experience more energy better sleep enhanced immunity increased concentration problem-solving abilities greater efficiency smoother emotions and fewer

physical reactions to stress Relaxation has also been known to decrease muscle tension and blood pressure and increase blood flow which is good for the heart (Mayo Clinic 2011) Relaxation can occur through taking a hot bath reading a book getting a massage or taking a few deep breaths (Mayo Clinic 2011 Kovacs 2010) Professional methods of relaxation include visual imagery body awareness and progressive muscle relaxation Meditation is a form a relaxation Meditation is a state of peace that occurs when the mind is calm Meditation helps to reduce stress depression and anxiety (Allen 2003) In addition to contributing to a calmer more peaceful and happier life meditation can increase creativity and productivity in the workplace or classroom

LAUGH

Itrsquos no joke Laughter really is the best medicine Laughter has the ability to increase the ldquofeel goodrdquo hormones in the body called endorphins Laughter boosts the immune system which contributes to overall healthiness Finding humor in daily situations can even reduce stress lower depression and help your mind and body heal (AHA 2011) With such positive benefits of laughter make laughing a goal Laughter is contagious Watch a funny movie or television show go to a comedy club take an impromptu comedy class or simply laugh with a close friend or loved one

JUST SAY NO

Do you find yourself saying ldquoyesrdquo to everything that is asked of you even if it is something you really do not want to do Always saying yes is not healthy It often overcommits you which can cause stress and fatigue Saying no allows you to honor existing obligations and dedicate quality time to those commitments Saying no to things that you have always done but are tired of doing allows you to try new things You should not feel guilty saying no as saying no helps you to focus on whatrsquos important

CREATE A BUCKET LIST

A bucket list can act as a road map for ldquome timerdquo today and into the future A bucket list is a list of goals dreams and life experiences that are important for you to experience within your lifetime Bucket lists aim to help you maximize every moment of your existence and live your life to the fullest Bucket lists can be groundshying because we too often get caught up in the madness of daily activities and fail to live by personal plans and goals A bucket list helps you identify purpose and meaning because it provides reminders about what is imporshytant in life what you have done and where you want to go While bucket lists are often associated with dreams of traveling the world or skydiving your list should fit your personal goals and dreams no matter how big or small (Grossman and Bly 2008)

CONCLUSION

In todayrsquos busy world you juggle multiple priorities and responsibilities and likely make time for others before making time for yourself You are important too Taking time for you ndash even if it is just for 10 minutes a day ndash is a healthy lifestyle behavior that influences optimal aging throughout the lifespan

REFERENCES

Abraham J A Velenczei and A Szabo (2012) Perceived determinants of well-being and enjoyment level of leisure activities Leisure Sciences 34(3) 199-216

Allen Colin (2003) The benefits of meditation Psychology Today March 24 2003 Article ID 2716

American Heart Association (AHA) (2011) Top 10 tips to refresh yourself Retrieved from wwwheartorgHEARTORG CaregiverRefreshTop10TipstoRefreshYourselfTop-10-Tips-to-Refresh-Yourself_UCM_301810_Articlejspa

Bassi M P Steca D Monzani A Greco and A Delle Fave (2013) Personality and optimal experience in adolescence Implications for well-being and development Journal of Happiness Studies June 1573-7780

Centers for Disease Control and Prevention (2011) How much physical activity do you need Retrieved October 31 2011 from wwwcdcgovphysicalactivityeveryoneguidelinesindexhtml

The next Guild Meeting will be on Monday September 9 at 1000 am

The Quilt Guild trip scheduled for August 6 has been changed A new date will be announced to guild members soon by letter

The Pike County Quilt Guild met May 13 to plan their fall classes and prepare for Quilterrsquos Day Out in 2020 The classes chosen for the fall are

September ndash Cornerstone (Joetta MaynardNan Tournier)

October ndash Winnerrsquos Circle (Libby Smith)

November ndash Irish Chain (Nan Tournier)

Quilt Guild

Page 3

HOLIDAY CLOSURES

The Extension Office will be closed for the following holidays Independence Day - Thursday July 4

Labor Day - Monday September 4

ATTENTION HOMEMAKERS

Area Homemaker Leader Training is August 7 in Louisa

Details coming soon

At least two members from each club should plan to attend

Hi everyone Happy Summer to you I find the older I get the more I enjoy summer I really used to dislike the warm months but I find now that there is joy in every single season Cool summer mornings are perfect for a walk and warm evenings I spend on the porch with the family talking over the day and watching the hummingbirds Itrsquos good to have some perspective

I work diligently at being the best agent I can be for all of you I also work to be present with my family in the hours I have with them Feel free to put my office cell phone number in your contact numbers and text me as needed Itrsquos the preferred way to reach me over Facebook Messenger or a text on my personal cell My work cell number is

606-213-7069 Be well and have a joy-filled summer - - -Leslie

Page 4

Northeast Area Homemaker Enrichment Camp

Enrichment Camp is coming up in September For those that have attended you know what a great thing it is Itrsquos almost one of those hidden treasures that you want to keep to yourself and a few close friends Great classes Great people (because theyrsquore homemakers) You get the ideahellip Registration packets are available now

If you would like one please call the office and we will mail or email you a packet Donrsquot wait (If we have enough day-campers for Wednesday only we will take the van and provide transportation)

August 15 - August 25

DOWNLOAD THE APP

Download this and past issues of the Adult Youth Parent and Family Caregiver Health Bulletins httpfcs-hescaukyeducontenthealth-bulletins

J U N E 2 0 1 9

PROTECTION AGAINST SKIN CANCERSkin cancer is the most common

form of cancer in the United States Skin cancer is the abnormal growth of skin cells which most often develops after the skin has been exposed to the sun Skin cancer can develop on areas like your scalp face lips ears neck chest arms hands and legs Sometimes skin cancer forms on other places that rarely see the sun such as the palms of your hands or soles of your feet Skin cancer affects all people no matter what skin tone

SymptomsThe most common sign of skin

cancer is a change in your skin As soon as you notice a change

Written by Natalie JonesEdited by Alyssa SimmsDesigned by Rusty ManseauStock images 123RFcom

in your skin such as a new growth a sore that does not heal or a change in an old growth talk to your doctor Different types of skin cancers look different but a good way to remember and test the signs of skin cancer is as simple as the A-B-C-D-Es

A ndash Asymmetrical Do you have a mole or a spot that has an irregular shape or is lopsided

B ndash Border Do you have a mole or a spot with an uneven border

C ndash Color Do you have a mole or spot with irregular coloring

D ndash Diameter Do you have a mole or spot that is larger than the size of a pea

E ndash Evolving Do you have a mole or spot that has changed over the past weeks or months

If you answer yes to any of these questions you need to talk to your doctor Not all skin changes are caused by skin cancer but it is best to let your doctor investigate to determine the cause

Risk factorsAccording to the Centers for Disease

Control and Prevention anyone can get skin cancer but you are at a higher risk if you have one or more of these characteristics

bull A lighter skin colorbull Skin that burns freckles reddens easily

or becomes painful in the sunbull Blue or green eyesbull Blond or red hairbull Certain types and a large number of molesbull A family history of skin cancerbull A personal history of skin cancer

Protecting yourself is worth itIt is important to protect yourself from the sunrsquos

ultraviolet (UV) radiation year-round The UV rays can reach your skin on a cloudy day just as much as they do on sunny days The CDC recommends protecting yourself from UV rays year-round by

bull Avoiding indoor tanning bedsbull Using sunscreen with a sun protection

factor (SPF) of 15 or higher year-round Look for protection of both UVA and UVB

bull Staying in the shade when possiblebull Wearing clothing that covers your arms and legsbull Wearing a hat with a wide brim to shade

your face head ears and neckbull Wearing sunglasses that wrap around

and block both UVA and UVB raysbull Being aware of sun-sensitizing medicationsbull Checking your skin regularly and

reporting changes to your doctor

RESOURCESbull httpswwwcancerorgcancerskin-cancerhtmlbull httpswwwmayoclinicorgdiseases-conditions

skin-cancersymptoms-causessyc-20377605bull httpswwwcdcgovcancerskinbull httpsmrisktoolcancergovbull httpswwwcdcgovcancerskinbasic_inforisk_factorshtm

The sunrsquos ultraviolet (UV) rays can reach your skin on a cloudy day just as much as they do on sunny days

Avoid indoor tanning beds

bull Nonstick spraybull 1 pound boneless skinless chicken

breasts sliced into stripsbull 8 ounces white mushrooms slicedbull 2 teaspoons dry ranch dressing mixbull 1 tablespoon unsalted butterbull 1 frac12 cups fresh spinachbull frac14 teaspoon garlic powderbull 2 cups cooked barley or brown rice

1 Spray large skillet with nonstick spray heat to medium Add chicken cover and cook for 5 minutes Turn chicken and move to one side of pan Add mushrooms

2 Sprinkle ranch seasoning over chicken and mushrooms Add butter Sauteacute for 5 minutes stirring frequently Remove from pan

3 Add spinach to pan and sprinkle with garlic powder Cover and steam until spinach wilts (3-5 minutes) stirring occasionally

4 Arrange barley or brown rice on plates Top with spinach chicken and mushrooms

Makes 4 servingsServing size frac14 of recipeCost per recipe $678Cost per serving $170

Nutrition facts per serving 320 calories 6g total fat 25g saturated fat 0g trans fat 90mg cholesterol 270mg sodium 26g carbohydrate 4g fiber 1g sugar 0g added sugar 30g protein 80 Daily Value of vitamin D 6 Daily Value of calcium 10 Daily Value of iron 15 Daily Value of potassium

Source Brooke Jenkins-Howard Extension Specialist University of Kentucky Cooperative Extension Service

2019 FOOD AND NUTRITION CALENDAR

RECIPE

USDA is an equal opportunity provider and employer This material was funded by USDArsquos Supplemental Nutrition Assistance Program mdash SNAP

CHICKEN AND RANCH MUSHROOMS

FOOD PRESERVATIONHOME CANNING CLASSES

Fee for each session is $500 per person

All sessions begin at 1000 am

PIKE COUNTY EXTENSION OFFICE

148 TRIVETTE DRIVE | PIKEVILLE KY

June 21Jams amp Jellies

July 18Green Beans

(pressure canning)August 15

TomatoesSalsa

CALL TO REGISTER 6064322534 OR 18002331390

Testing provided by

Bring canner lid with gauge

August 15 2019to

Pike C ounty Extensio

n Office

at

Pressure CannerGauge Testing

To ensure that your food is canned safely andproperly get your gauge tested every year

GET AHEAD OF CANNING SEASON

Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race color ethnic origin national origin creed religionpolitical belief sex sexual orientation gender identity gender expression pregnancy marital status genetic information age veteran status or physical or mental disability UNIVERSITY OF KENTUCKY

KENTUCKY STATE UNIVERSITY US DEPARTMENT OF AGRICULTURE AND KENTUCKY COUNTIES COOPERATING

100pm

Leslie A WorkmanFamily amp Cons umer SciencesEducation Extension Agent

Thursday August 29 2019

1100am-1230pm

Pike County Cooperative Extension Office

148 Trivette Drive Pikeville

Registration required Please contact 1-800-272-3900

Understanding amp Responding to

Dementia-Related Behaviors

an education program provided by the Alzheimerrsquos Association

Behavior is a powerful form of communication and is one of the primary ways for people with de-

mentia to communicate their needs and feelings as the ability to use language is lost However some

behaviors can present real challenges for caregivers to manage Join us to learn to decode behavioral

messages identify common behavior triggers and learn strategies to help intervene with some of the

most common behavioral challenges of Alzheimerrsquos disease and related dementias

Upon completion you may be eligible to receive an auto insurance

discount Other restrictions may apply Consult your agent for details

Refresh your driving skills with the

AARP SMART DRIVER COURSE

You will learn Defensive driving techniques Proven safety strategies

New traffic laws and rules of the road

Plus there are no tests to pass You simply sign up and learn

Upon completion you could receive a multi-year discount on your car insurance

CLASSROOM COURSE

$15 for AARP members $20 for non-members

For more information visit wwwaarporgdrive

TOYOTA

DATE(S) amp TIME(S) Friday September 27 2019 From 930 am to 230 pm

Feel free to bring your lunch or snacks Light refreshments will be provided

LOCATION Pike County Extension Office

148 Trivette Drive

Pikeville KY 41501

TO REGISTER Call 606-432-2534 or 1-800-233-1390 Bring your driverrsquos license (and AARP membership card if you are a member) with you to the class Pay with cash or check made out to AARP ($20 or $15 for AARP members)

This program is supported by a generous grant from Toyota to AARP Foundation

TO EMBRACING AGING College of Agriculture

KEYS TO EMBRACING AGING

Taking Time for You Amy F Hosier Assistant Professor of Family Sciences University of Kentucky

Erin Yelland Doctoral Student Family Sciences University of Kentucky LaVona S Traywick Associate Professor of Gerontology University of Arkansas

You spend a lifetime making time for others ndash parenting caregiving volunteering and working but how often do you take a personal timeout The American Heart Association (2011) recommends making a

conscious decision to do at least one thing every day that you enjoy Taking time for you is good for your mind body and soul Follow these tips and aim to spend at least 10 minutes a day on just you

GET TO KNOW YOU

What makes you you What gets you out of bed in the morning What is your purpose To help you answer these questions think about the things you believe in the values that guide your life and the passions that motivate you Have you identified and thought about what is really important to you and what you want to get out of life including your short-term and long-term goals Once you answer andor revisit these questions gather your thoughts and seek opportunities that fulfill you

What is your ikigai Ikigai is a Japanese concept that translates to ldquoreason for beingrdquo or ldquosense of purposerdquo

Ikigai is a very personal experience according to Dan Buettner author of Blue Zones Secrets of a Long Life

TAKE CARE OF YOURSELF

Life is busy As a result you may neglect your own well-being which can lead to stress irritability moodiness and even depression Proper self care such as sleep nutrition physical activity and low stress can help improve mood and daily productivity By taking care of yourself you will be more relaxed and content You will also feel stronger and more confident A person who places an emphasis on self care is more efficient better able to concentrate and help others and will be more likely to accomplish and enjoy more There are many ways to take care of yourself

bull Sleep bull Exercise bull Eat healthy bull Laugh more bull De-clutter or organize your house andor office bull Read a book bull Walk your pet bull Play with your kidsgrandkids bull Join a club bull Go to your doctor for checkups

TAKE A BREAK FROM YOUR DAILY ROUTINE WITHOUT FEELING GUILTY

It is mentally healthy to take breaks from lifersquos daily routine and such breaks should not come with guilt Slipping away from your daily routine doesnrsquot have to occur for extended periods of time It can mean taking a bath reading a book uninterrupted or going to your bedroom with your door closed to sit in solitude Help your family and friends around you understand that this is a time you do not want any interruptions If itrsquos difficult for people to leave you alone leave the house and go for a walk meet a friend for coffee or see a movie

MAKE A ldquoTO-DO LISTrdquo

A ldquoto-do listrdquo is a motivating and organizational tool that helps you plan your day and manage your time effectively Prioritizing your list into due dates short-term and long-term goals andor rank of importance can help you feel more control and balance It also helps you recognize that everything does not have to be accomshyplished in one day Crossing items off of a to-do list can be gratifying and empowering because it is a mental reminder that yoursquore making progress Leave enough room in your day for day-to-day tasks and other unplanned events that naturally appear If you are feeling down at the end of the day because your list is incomshyplete remember that some days are better than others and accept the unfinished to-do list for what it is an opportunity to finish it tomorrow

Set an alarm to remind you about ldquome timerdquo Eventually it will become a habit that you wonrsquot want to break

BE PHYSICALLY ACTIVE

Physical activity and exercise including strength training is a healthy way to spend ldquome timerdquo Exercise affects overall physical and mental well-being It increases strength cardiovascular conditioning flexibility balance and muscle mass It also decreases body fat helps boost self-esteem and confidence and helps lower stress and anxiety Walking is a great way to get started with an exercise routine even if it is just around the yard (AHA 2011) If you already have a regular exercise routine try something new like joining a yoga or cycling class Group exercise provides both social and physical stimulation Children and teens should exercise for approxishymately one hour per day Middle-aged and older adults should aim for at least 150 minutes of exercise per week (CDC 2011)

EAT SMART AND DRINK WATER

Wholesome nutritious foods provide you with more energy combat depression by keeping your brain functioning at its best and prevent numerous other health problems such as obesity diabetes heart disease and cancers Drinking plenty of water will help hydrate your skin and your body It also flushes toxins out of your body and helps you concentrate By considering the following recommendations from the USDArsquos MyPlate program (2011) you can eat for a healthy and more successful future

bull Enjoy your food but eat less bull Avoid oversized portions bull Make half of your plate fruits and vegetables bull Make at least half of your grains whole grains bull Switch to fat-free or low-fat (1) milk bull Drink water instead of sugary drinks bull Choose food that is low in sodium

RELAX

Relaxation the bodyrsquos natural unwinding technique has been referred to as the single most important key to health and well-being As a result of relaxation you may experience more energy better sleep enhanced immunity increased concentration problem-solving abilities greater efficiency smoother emotions and fewer

physical reactions to stress Relaxation has also been known to decrease muscle tension and blood pressure and increase blood flow which is good for the heart (Mayo Clinic 2011) Relaxation can occur through taking a hot bath reading a book getting a massage or taking a few deep breaths (Mayo Clinic 2011 Kovacs 2010) Professional methods of relaxation include visual imagery body awareness and progressive muscle relaxation Meditation is a form a relaxation Meditation is a state of peace that occurs when the mind is calm Meditation helps to reduce stress depression and anxiety (Allen 2003) In addition to contributing to a calmer more peaceful and happier life meditation can increase creativity and productivity in the workplace or classroom

LAUGH

Itrsquos no joke Laughter really is the best medicine Laughter has the ability to increase the ldquofeel goodrdquo hormones in the body called endorphins Laughter boosts the immune system which contributes to overall healthiness Finding humor in daily situations can even reduce stress lower depression and help your mind and body heal (AHA 2011) With such positive benefits of laughter make laughing a goal Laughter is contagious Watch a funny movie or television show go to a comedy club take an impromptu comedy class or simply laugh with a close friend or loved one

JUST SAY NO

Do you find yourself saying ldquoyesrdquo to everything that is asked of you even if it is something you really do not want to do Always saying yes is not healthy It often overcommits you which can cause stress and fatigue Saying no allows you to honor existing obligations and dedicate quality time to those commitments Saying no to things that you have always done but are tired of doing allows you to try new things You should not feel guilty saying no as saying no helps you to focus on whatrsquos important

CREATE A BUCKET LIST

A bucket list can act as a road map for ldquome timerdquo today and into the future A bucket list is a list of goals dreams and life experiences that are important for you to experience within your lifetime Bucket lists aim to help you maximize every moment of your existence and live your life to the fullest Bucket lists can be groundshying because we too often get caught up in the madness of daily activities and fail to live by personal plans and goals A bucket list helps you identify purpose and meaning because it provides reminders about what is imporshytant in life what you have done and where you want to go While bucket lists are often associated with dreams of traveling the world or skydiving your list should fit your personal goals and dreams no matter how big or small (Grossman and Bly 2008)

CONCLUSION

In todayrsquos busy world you juggle multiple priorities and responsibilities and likely make time for others before making time for yourself You are important too Taking time for you ndash even if it is just for 10 minutes a day ndash is a healthy lifestyle behavior that influences optimal aging throughout the lifespan

REFERENCES

Abraham J A Velenczei and A Szabo (2012) Perceived determinants of well-being and enjoyment level of leisure activities Leisure Sciences 34(3) 199-216

Allen Colin (2003) The benefits of meditation Psychology Today March 24 2003 Article ID 2716

American Heart Association (AHA) (2011) Top 10 tips to refresh yourself Retrieved from wwwheartorgHEARTORG CaregiverRefreshTop10TipstoRefreshYourselfTop-10-Tips-to-Refresh-Yourself_UCM_301810_Articlejspa

Bassi M P Steca D Monzani A Greco and A Delle Fave (2013) Personality and optimal experience in adolescence Implications for well-being and development Journal of Happiness Studies June 1573-7780

Centers for Disease Control and Prevention (2011) How much physical activity do you need Retrieved October 31 2011 from wwwcdcgovphysicalactivityeveryoneguidelinesindexhtml

Page 4

Northeast Area Homemaker Enrichment Camp

Enrichment Camp is coming up in September For those that have attended you know what a great thing it is Itrsquos almost one of those hidden treasures that you want to keep to yourself and a few close friends Great classes Great people (because theyrsquore homemakers) You get the ideahellip Registration packets are available now

If you would like one please call the office and we will mail or email you a packet Donrsquot wait (If we have enough day-campers for Wednesday only we will take the van and provide transportation)

August 15 - August 25

DOWNLOAD THE APP

Download this and past issues of the Adult Youth Parent and Family Caregiver Health Bulletins httpfcs-hescaukyeducontenthealth-bulletins

J U N E 2 0 1 9

PROTECTION AGAINST SKIN CANCERSkin cancer is the most common

form of cancer in the United States Skin cancer is the abnormal growth of skin cells which most often develops after the skin has been exposed to the sun Skin cancer can develop on areas like your scalp face lips ears neck chest arms hands and legs Sometimes skin cancer forms on other places that rarely see the sun such as the palms of your hands or soles of your feet Skin cancer affects all people no matter what skin tone

SymptomsThe most common sign of skin

cancer is a change in your skin As soon as you notice a change

Written by Natalie JonesEdited by Alyssa SimmsDesigned by Rusty ManseauStock images 123RFcom

in your skin such as a new growth a sore that does not heal or a change in an old growth talk to your doctor Different types of skin cancers look different but a good way to remember and test the signs of skin cancer is as simple as the A-B-C-D-Es

A ndash Asymmetrical Do you have a mole or a spot that has an irregular shape or is lopsided

B ndash Border Do you have a mole or a spot with an uneven border

C ndash Color Do you have a mole or spot with irregular coloring

D ndash Diameter Do you have a mole or spot that is larger than the size of a pea

E ndash Evolving Do you have a mole or spot that has changed over the past weeks or months

If you answer yes to any of these questions you need to talk to your doctor Not all skin changes are caused by skin cancer but it is best to let your doctor investigate to determine the cause

Risk factorsAccording to the Centers for Disease

Control and Prevention anyone can get skin cancer but you are at a higher risk if you have one or more of these characteristics

bull A lighter skin colorbull Skin that burns freckles reddens easily

or becomes painful in the sunbull Blue or green eyesbull Blond or red hairbull Certain types and a large number of molesbull A family history of skin cancerbull A personal history of skin cancer

Protecting yourself is worth itIt is important to protect yourself from the sunrsquos

ultraviolet (UV) radiation year-round The UV rays can reach your skin on a cloudy day just as much as they do on sunny days The CDC recommends protecting yourself from UV rays year-round by

bull Avoiding indoor tanning bedsbull Using sunscreen with a sun protection

factor (SPF) of 15 or higher year-round Look for protection of both UVA and UVB

bull Staying in the shade when possiblebull Wearing clothing that covers your arms and legsbull Wearing a hat with a wide brim to shade

your face head ears and neckbull Wearing sunglasses that wrap around

and block both UVA and UVB raysbull Being aware of sun-sensitizing medicationsbull Checking your skin regularly and

reporting changes to your doctor

RESOURCESbull httpswwwcancerorgcancerskin-cancerhtmlbull httpswwwmayoclinicorgdiseases-conditions

skin-cancersymptoms-causessyc-20377605bull httpswwwcdcgovcancerskinbull httpsmrisktoolcancergovbull httpswwwcdcgovcancerskinbasic_inforisk_factorshtm

The sunrsquos ultraviolet (UV) rays can reach your skin on a cloudy day just as much as they do on sunny days

Avoid indoor tanning beds

bull Nonstick spraybull 1 pound boneless skinless chicken

breasts sliced into stripsbull 8 ounces white mushrooms slicedbull 2 teaspoons dry ranch dressing mixbull 1 tablespoon unsalted butterbull 1 frac12 cups fresh spinachbull frac14 teaspoon garlic powderbull 2 cups cooked barley or brown rice

1 Spray large skillet with nonstick spray heat to medium Add chicken cover and cook for 5 minutes Turn chicken and move to one side of pan Add mushrooms

2 Sprinkle ranch seasoning over chicken and mushrooms Add butter Sauteacute for 5 minutes stirring frequently Remove from pan

3 Add spinach to pan and sprinkle with garlic powder Cover and steam until spinach wilts (3-5 minutes) stirring occasionally

4 Arrange barley or brown rice on plates Top with spinach chicken and mushrooms

Makes 4 servingsServing size frac14 of recipeCost per recipe $678Cost per serving $170

Nutrition facts per serving 320 calories 6g total fat 25g saturated fat 0g trans fat 90mg cholesterol 270mg sodium 26g carbohydrate 4g fiber 1g sugar 0g added sugar 30g protein 80 Daily Value of vitamin D 6 Daily Value of calcium 10 Daily Value of iron 15 Daily Value of potassium

Source Brooke Jenkins-Howard Extension Specialist University of Kentucky Cooperative Extension Service

2019 FOOD AND NUTRITION CALENDAR

RECIPE

USDA is an equal opportunity provider and employer This material was funded by USDArsquos Supplemental Nutrition Assistance Program mdash SNAP

CHICKEN AND RANCH MUSHROOMS

FOOD PRESERVATIONHOME CANNING CLASSES

Fee for each session is $500 per person

All sessions begin at 1000 am

PIKE COUNTY EXTENSION OFFICE

148 TRIVETTE DRIVE | PIKEVILLE KY

June 21Jams amp Jellies

July 18Green Beans

(pressure canning)August 15

TomatoesSalsa

CALL TO REGISTER 6064322534 OR 18002331390

Testing provided by

Bring canner lid with gauge

August 15 2019to

Pike C ounty Extensio

n Office

at

Pressure CannerGauge Testing

To ensure that your food is canned safely andproperly get your gauge tested every year

GET AHEAD OF CANNING SEASON

Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race color ethnic origin national origin creed religionpolitical belief sex sexual orientation gender identity gender expression pregnancy marital status genetic information age veteran status or physical or mental disability UNIVERSITY OF KENTUCKY

KENTUCKY STATE UNIVERSITY US DEPARTMENT OF AGRICULTURE AND KENTUCKY COUNTIES COOPERATING

100pm

Leslie A WorkmanFamily amp Cons umer SciencesEducation Extension Agent

Thursday August 29 2019

1100am-1230pm

Pike County Cooperative Extension Office

148 Trivette Drive Pikeville

Registration required Please contact 1-800-272-3900

Understanding amp Responding to

Dementia-Related Behaviors

an education program provided by the Alzheimerrsquos Association

Behavior is a powerful form of communication and is one of the primary ways for people with de-

mentia to communicate their needs and feelings as the ability to use language is lost However some

behaviors can present real challenges for caregivers to manage Join us to learn to decode behavioral

messages identify common behavior triggers and learn strategies to help intervene with some of the

most common behavioral challenges of Alzheimerrsquos disease and related dementias

Upon completion you may be eligible to receive an auto insurance

discount Other restrictions may apply Consult your agent for details

Refresh your driving skills with the

AARP SMART DRIVER COURSE

You will learn Defensive driving techniques Proven safety strategies

New traffic laws and rules of the road

Plus there are no tests to pass You simply sign up and learn

Upon completion you could receive a multi-year discount on your car insurance

CLASSROOM COURSE

$15 for AARP members $20 for non-members

For more information visit wwwaarporgdrive

TOYOTA

DATE(S) amp TIME(S) Friday September 27 2019 From 930 am to 230 pm

Feel free to bring your lunch or snacks Light refreshments will be provided

LOCATION Pike County Extension Office

148 Trivette Drive

Pikeville KY 41501

TO REGISTER Call 606-432-2534 or 1-800-233-1390 Bring your driverrsquos license (and AARP membership card if you are a member) with you to the class Pay with cash or check made out to AARP ($20 or $15 for AARP members)

This program is supported by a generous grant from Toyota to AARP Foundation

TO EMBRACING AGING College of Agriculture

KEYS TO EMBRACING AGING

Taking Time for You Amy F Hosier Assistant Professor of Family Sciences University of Kentucky

Erin Yelland Doctoral Student Family Sciences University of Kentucky LaVona S Traywick Associate Professor of Gerontology University of Arkansas

You spend a lifetime making time for others ndash parenting caregiving volunteering and working but how often do you take a personal timeout The American Heart Association (2011) recommends making a

conscious decision to do at least one thing every day that you enjoy Taking time for you is good for your mind body and soul Follow these tips and aim to spend at least 10 minutes a day on just you

GET TO KNOW YOU

What makes you you What gets you out of bed in the morning What is your purpose To help you answer these questions think about the things you believe in the values that guide your life and the passions that motivate you Have you identified and thought about what is really important to you and what you want to get out of life including your short-term and long-term goals Once you answer andor revisit these questions gather your thoughts and seek opportunities that fulfill you

What is your ikigai Ikigai is a Japanese concept that translates to ldquoreason for beingrdquo or ldquosense of purposerdquo

Ikigai is a very personal experience according to Dan Buettner author of Blue Zones Secrets of a Long Life

TAKE CARE OF YOURSELF

Life is busy As a result you may neglect your own well-being which can lead to stress irritability moodiness and even depression Proper self care such as sleep nutrition physical activity and low stress can help improve mood and daily productivity By taking care of yourself you will be more relaxed and content You will also feel stronger and more confident A person who places an emphasis on self care is more efficient better able to concentrate and help others and will be more likely to accomplish and enjoy more There are many ways to take care of yourself

bull Sleep bull Exercise bull Eat healthy bull Laugh more bull De-clutter or organize your house andor office bull Read a book bull Walk your pet bull Play with your kidsgrandkids bull Join a club bull Go to your doctor for checkups

TAKE A BREAK FROM YOUR DAILY ROUTINE WITHOUT FEELING GUILTY

It is mentally healthy to take breaks from lifersquos daily routine and such breaks should not come with guilt Slipping away from your daily routine doesnrsquot have to occur for extended periods of time It can mean taking a bath reading a book uninterrupted or going to your bedroom with your door closed to sit in solitude Help your family and friends around you understand that this is a time you do not want any interruptions If itrsquos difficult for people to leave you alone leave the house and go for a walk meet a friend for coffee or see a movie

MAKE A ldquoTO-DO LISTrdquo

A ldquoto-do listrdquo is a motivating and organizational tool that helps you plan your day and manage your time effectively Prioritizing your list into due dates short-term and long-term goals andor rank of importance can help you feel more control and balance It also helps you recognize that everything does not have to be accomshyplished in one day Crossing items off of a to-do list can be gratifying and empowering because it is a mental reminder that yoursquore making progress Leave enough room in your day for day-to-day tasks and other unplanned events that naturally appear If you are feeling down at the end of the day because your list is incomshyplete remember that some days are better than others and accept the unfinished to-do list for what it is an opportunity to finish it tomorrow

Set an alarm to remind you about ldquome timerdquo Eventually it will become a habit that you wonrsquot want to break

BE PHYSICALLY ACTIVE

Physical activity and exercise including strength training is a healthy way to spend ldquome timerdquo Exercise affects overall physical and mental well-being It increases strength cardiovascular conditioning flexibility balance and muscle mass It also decreases body fat helps boost self-esteem and confidence and helps lower stress and anxiety Walking is a great way to get started with an exercise routine even if it is just around the yard (AHA 2011) If you already have a regular exercise routine try something new like joining a yoga or cycling class Group exercise provides both social and physical stimulation Children and teens should exercise for approxishymately one hour per day Middle-aged and older adults should aim for at least 150 minutes of exercise per week (CDC 2011)

EAT SMART AND DRINK WATER

Wholesome nutritious foods provide you with more energy combat depression by keeping your brain functioning at its best and prevent numerous other health problems such as obesity diabetes heart disease and cancers Drinking plenty of water will help hydrate your skin and your body It also flushes toxins out of your body and helps you concentrate By considering the following recommendations from the USDArsquos MyPlate program (2011) you can eat for a healthy and more successful future

bull Enjoy your food but eat less bull Avoid oversized portions bull Make half of your plate fruits and vegetables bull Make at least half of your grains whole grains bull Switch to fat-free or low-fat (1) milk bull Drink water instead of sugary drinks bull Choose food that is low in sodium

RELAX

Relaxation the bodyrsquos natural unwinding technique has been referred to as the single most important key to health and well-being As a result of relaxation you may experience more energy better sleep enhanced immunity increased concentration problem-solving abilities greater efficiency smoother emotions and fewer

physical reactions to stress Relaxation has also been known to decrease muscle tension and blood pressure and increase blood flow which is good for the heart (Mayo Clinic 2011) Relaxation can occur through taking a hot bath reading a book getting a massage or taking a few deep breaths (Mayo Clinic 2011 Kovacs 2010) Professional methods of relaxation include visual imagery body awareness and progressive muscle relaxation Meditation is a form a relaxation Meditation is a state of peace that occurs when the mind is calm Meditation helps to reduce stress depression and anxiety (Allen 2003) In addition to contributing to a calmer more peaceful and happier life meditation can increase creativity and productivity in the workplace or classroom

LAUGH

Itrsquos no joke Laughter really is the best medicine Laughter has the ability to increase the ldquofeel goodrdquo hormones in the body called endorphins Laughter boosts the immune system which contributes to overall healthiness Finding humor in daily situations can even reduce stress lower depression and help your mind and body heal (AHA 2011) With such positive benefits of laughter make laughing a goal Laughter is contagious Watch a funny movie or television show go to a comedy club take an impromptu comedy class or simply laugh with a close friend or loved one

JUST SAY NO

Do you find yourself saying ldquoyesrdquo to everything that is asked of you even if it is something you really do not want to do Always saying yes is not healthy It often overcommits you which can cause stress and fatigue Saying no allows you to honor existing obligations and dedicate quality time to those commitments Saying no to things that you have always done but are tired of doing allows you to try new things You should not feel guilty saying no as saying no helps you to focus on whatrsquos important

CREATE A BUCKET LIST

A bucket list can act as a road map for ldquome timerdquo today and into the future A bucket list is a list of goals dreams and life experiences that are important for you to experience within your lifetime Bucket lists aim to help you maximize every moment of your existence and live your life to the fullest Bucket lists can be groundshying because we too often get caught up in the madness of daily activities and fail to live by personal plans and goals A bucket list helps you identify purpose and meaning because it provides reminders about what is imporshytant in life what you have done and where you want to go While bucket lists are often associated with dreams of traveling the world or skydiving your list should fit your personal goals and dreams no matter how big or small (Grossman and Bly 2008)

CONCLUSION

In todayrsquos busy world you juggle multiple priorities and responsibilities and likely make time for others before making time for yourself You are important too Taking time for you ndash even if it is just for 10 minutes a day ndash is a healthy lifestyle behavior that influences optimal aging throughout the lifespan

REFERENCES

Abraham J A Velenczei and A Szabo (2012) Perceived determinants of well-being and enjoyment level of leisure activities Leisure Sciences 34(3) 199-216

Allen Colin (2003) The benefits of meditation Psychology Today March 24 2003 Article ID 2716

American Heart Association (AHA) (2011) Top 10 tips to refresh yourself Retrieved from wwwheartorgHEARTORG CaregiverRefreshTop10TipstoRefreshYourselfTop-10-Tips-to-Refresh-Yourself_UCM_301810_Articlejspa

Bassi M P Steca D Monzani A Greco and A Delle Fave (2013) Personality and optimal experience in adolescence Implications for well-being and development Journal of Happiness Studies June 1573-7780

Centers for Disease Control and Prevention (2011) How much physical activity do you need Retrieved October 31 2011 from wwwcdcgovphysicalactivityeveryoneguidelinesindexhtml

Download this and past issues of the Adult Youth Parent and Family Caregiver Health Bulletins httpfcs-hescaukyeducontenthealth-bulletins

J U N E 2 0 1 9

PROTECTION AGAINST SKIN CANCERSkin cancer is the most common

form of cancer in the United States Skin cancer is the abnormal growth of skin cells which most often develops after the skin has been exposed to the sun Skin cancer can develop on areas like your scalp face lips ears neck chest arms hands and legs Sometimes skin cancer forms on other places that rarely see the sun such as the palms of your hands or soles of your feet Skin cancer affects all people no matter what skin tone

SymptomsThe most common sign of skin

cancer is a change in your skin As soon as you notice a change

Written by Natalie JonesEdited by Alyssa SimmsDesigned by Rusty ManseauStock images 123RFcom

in your skin such as a new growth a sore that does not heal or a change in an old growth talk to your doctor Different types of skin cancers look different but a good way to remember and test the signs of skin cancer is as simple as the A-B-C-D-Es

A ndash Asymmetrical Do you have a mole or a spot that has an irregular shape or is lopsided

B ndash Border Do you have a mole or a spot with an uneven border

C ndash Color Do you have a mole or spot with irregular coloring

D ndash Diameter Do you have a mole or spot that is larger than the size of a pea

E ndash Evolving Do you have a mole or spot that has changed over the past weeks or months

If you answer yes to any of these questions you need to talk to your doctor Not all skin changes are caused by skin cancer but it is best to let your doctor investigate to determine the cause

Risk factorsAccording to the Centers for Disease

Control and Prevention anyone can get skin cancer but you are at a higher risk if you have one or more of these characteristics

bull A lighter skin colorbull Skin that burns freckles reddens easily

or becomes painful in the sunbull Blue or green eyesbull Blond or red hairbull Certain types and a large number of molesbull A family history of skin cancerbull A personal history of skin cancer

Protecting yourself is worth itIt is important to protect yourself from the sunrsquos

ultraviolet (UV) radiation year-round The UV rays can reach your skin on a cloudy day just as much as they do on sunny days The CDC recommends protecting yourself from UV rays year-round by

bull Avoiding indoor tanning bedsbull Using sunscreen with a sun protection

factor (SPF) of 15 or higher year-round Look for protection of both UVA and UVB

bull Staying in the shade when possiblebull Wearing clothing that covers your arms and legsbull Wearing a hat with a wide brim to shade

your face head ears and neckbull Wearing sunglasses that wrap around

and block both UVA and UVB raysbull Being aware of sun-sensitizing medicationsbull Checking your skin regularly and

reporting changes to your doctor

RESOURCESbull httpswwwcancerorgcancerskin-cancerhtmlbull httpswwwmayoclinicorgdiseases-conditions

skin-cancersymptoms-causessyc-20377605bull httpswwwcdcgovcancerskinbull httpsmrisktoolcancergovbull httpswwwcdcgovcancerskinbasic_inforisk_factorshtm

The sunrsquos ultraviolet (UV) rays can reach your skin on a cloudy day just as much as they do on sunny days

Avoid indoor tanning beds

bull Nonstick spraybull 1 pound boneless skinless chicken

breasts sliced into stripsbull 8 ounces white mushrooms slicedbull 2 teaspoons dry ranch dressing mixbull 1 tablespoon unsalted butterbull 1 frac12 cups fresh spinachbull frac14 teaspoon garlic powderbull 2 cups cooked barley or brown rice

1 Spray large skillet with nonstick spray heat to medium Add chicken cover and cook for 5 minutes Turn chicken and move to one side of pan Add mushrooms

2 Sprinkle ranch seasoning over chicken and mushrooms Add butter Sauteacute for 5 minutes stirring frequently Remove from pan

3 Add spinach to pan and sprinkle with garlic powder Cover and steam until spinach wilts (3-5 minutes) stirring occasionally

4 Arrange barley or brown rice on plates Top with spinach chicken and mushrooms

Makes 4 servingsServing size frac14 of recipeCost per recipe $678Cost per serving $170

Nutrition facts per serving 320 calories 6g total fat 25g saturated fat 0g trans fat 90mg cholesterol 270mg sodium 26g carbohydrate 4g fiber 1g sugar 0g added sugar 30g protein 80 Daily Value of vitamin D 6 Daily Value of calcium 10 Daily Value of iron 15 Daily Value of potassium

Source Brooke Jenkins-Howard Extension Specialist University of Kentucky Cooperative Extension Service

2019 FOOD AND NUTRITION CALENDAR

RECIPE

USDA is an equal opportunity provider and employer This material was funded by USDArsquos Supplemental Nutrition Assistance Program mdash SNAP

CHICKEN AND RANCH MUSHROOMS

FOOD PRESERVATIONHOME CANNING CLASSES

Fee for each session is $500 per person

All sessions begin at 1000 am

PIKE COUNTY EXTENSION OFFICE

148 TRIVETTE DRIVE | PIKEVILLE KY

June 21Jams amp Jellies

July 18Green Beans

(pressure canning)August 15

TomatoesSalsa

CALL TO REGISTER 6064322534 OR 18002331390

Testing provided by

Bring canner lid with gauge

August 15 2019to

Pike C ounty Extensio

n Office

at

Pressure CannerGauge Testing

To ensure that your food is canned safely andproperly get your gauge tested every year

GET AHEAD OF CANNING SEASON

Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race color ethnic origin national origin creed religionpolitical belief sex sexual orientation gender identity gender expression pregnancy marital status genetic information age veteran status or physical or mental disability UNIVERSITY OF KENTUCKY

KENTUCKY STATE UNIVERSITY US DEPARTMENT OF AGRICULTURE AND KENTUCKY COUNTIES COOPERATING

100pm

Leslie A WorkmanFamily amp Cons umer SciencesEducation Extension Agent

Thursday August 29 2019

1100am-1230pm

Pike County Cooperative Extension Office

148 Trivette Drive Pikeville

Registration required Please contact 1-800-272-3900

Understanding amp Responding to

Dementia-Related Behaviors

an education program provided by the Alzheimerrsquos Association

Behavior is a powerful form of communication and is one of the primary ways for people with de-

mentia to communicate their needs and feelings as the ability to use language is lost However some

behaviors can present real challenges for caregivers to manage Join us to learn to decode behavioral

messages identify common behavior triggers and learn strategies to help intervene with some of the

most common behavioral challenges of Alzheimerrsquos disease and related dementias

Upon completion you may be eligible to receive an auto insurance

discount Other restrictions may apply Consult your agent for details

Refresh your driving skills with the

AARP SMART DRIVER COURSE

You will learn Defensive driving techniques Proven safety strategies

New traffic laws and rules of the road

Plus there are no tests to pass You simply sign up and learn

Upon completion you could receive a multi-year discount on your car insurance

CLASSROOM COURSE

$15 for AARP members $20 for non-members

For more information visit wwwaarporgdrive

TOYOTA

DATE(S) amp TIME(S) Friday September 27 2019 From 930 am to 230 pm

Feel free to bring your lunch or snacks Light refreshments will be provided

LOCATION Pike County Extension Office

148 Trivette Drive

Pikeville KY 41501

TO REGISTER Call 606-432-2534 or 1-800-233-1390 Bring your driverrsquos license (and AARP membership card if you are a member) with you to the class Pay with cash or check made out to AARP ($20 or $15 for AARP members)

This program is supported by a generous grant from Toyota to AARP Foundation

TO EMBRACING AGING College of Agriculture

KEYS TO EMBRACING AGING

Taking Time for You Amy F Hosier Assistant Professor of Family Sciences University of Kentucky

Erin Yelland Doctoral Student Family Sciences University of Kentucky LaVona S Traywick Associate Professor of Gerontology University of Arkansas

You spend a lifetime making time for others ndash parenting caregiving volunteering and working but how often do you take a personal timeout The American Heart Association (2011) recommends making a

conscious decision to do at least one thing every day that you enjoy Taking time for you is good for your mind body and soul Follow these tips and aim to spend at least 10 minutes a day on just you

GET TO KNOW YOU

What makes you you What gets you out of bed in the morning What is your purpose To help you answer these questions think about the things you believe in the values that guide your life and the passions that motivate you Have you identified and thought about what is really important to you and what you want to get out of life including your short-term and long-term goals Once you answer andor revisit these questions gather your thoughts and seek opportunities that fulfill you

What is your ikigai Ikigai is a Japanese concept that translates to ldquoreason for beingrdquo or ldquosense of purposerdquo

Ikigai is a very personal experience according to Dan Buettner author of Blue Zones Secrets of a Long Life

TAKE CARE OF YOURSELF

Life is busy As a result you may neglect your own well-being which can lead to stress irritability moodiness and even depression Proper self care such as sleep nutrition physical activity and low stress can help improve mood and daily productivity By taking care of yourself you will be more relaxed and content You will also feel stronger and more confident A person who places an emphasis on self care is more efficient better able to concentrate and help others and will be more likely to accomplish and enjoy more There are many ways to take care of yourself

bull Sleep bull Exercise bull Eat healthy bull Laugh more bull De-clutter or organize your house andor office bull Read a book bull Walk your pet bull Play with your kidsgrandkids bull Join a club bull Go to your doctor for checkups

TAKE A BREAK FROM YOUR DAILY ROUTINE WITHOUT FEELING GUILTY

It is mentally healthy to take breaks from lifersquos daily routine and such breaks should not come with guilt Slipping away from your daily routine doesnrsquot have to occur for extended periods of time It can mean taking a bath reading a book uninterrupted or going to your bedroom with your door closed to sit in solitude Help your family and friends around you understand that this is a time you do not want any interruptions If itrsquos difficult for people to leave you alone leave the house and go for a walk meet a friend for coffee or see a movie

MAKE A ldquoTO-DO LISTrdquo

A ldquoto-do listrdquo is a motivating and organizational tool that helps you plan your day and manage your time effectively Prioritizing your list into due dates short-term and long-term goals andor rank of importance can help you feel more control and balance It also helps you recognize that everything does not have to be accomshyplished in one day Crossing items off of a to-do list can be gratifying and empowering because it is a mental reminder that yoursquore making progress Leave enough room in your day for day-to-day tasks and other unplanned events that naturally appear If you are feeling down at the end of the day because your list is incomshyplete remember that some days are better than others and accept the unfinished to-do list for what it is an opportunity to finish it tomorrow

Set an alarm to remind you about ldquome timerdquo Eventually it will become a habit that you wonrsquot want to break

BE PHYSICALLY ACTIVE

Physical activity and exercise including strength training is a healthy way to spend ldquome timerdquo Exercise affects overall physical and mental well-being It increases strength cardiovascular conditioning flexibility balance and muscle mass It also decreases body fat helps boost self-esteem and confidence and helps lower stress and anxiety Walking is a great way to get started with an exercise routine even if it is just around the yard (AHA 2011) If you already have a regular exercise routine try something new like joining a yoga or cycling class Group exercise provides both social and physical stimulation Children and teens should exercise for approxishymately one hour per day Middle-aged and older adults should aim for at least 150 minutes of exercise per week (CDC 2011)

EAT SMART AND DRINK WATER

Wholesome nutritious foods provide you with more energy combat depression by keeping your brain functioning at its best and prevent numerous other health problems such as obesity diabetes heart disease and cancers Drinking plenty of water will help hydrate your skin and your body It also flushes toxins out of your body and helps you concentrate By considering the following recommendations from the USDArsquos MyPlate program (2011) you can eat for a healthy and more successful future

bull Enjoy your food but eat less bull Avoid oversized portions bull Make half of your plate fruits and vegetables bull Make at least half of your grains whole grains bull Switch to fat-free or low-fat (1) milk bull Drink water instead of sugary drinks bull Choose food that is low in sodium

RELAX

Relaxation the bodyrsquos natural unwinding technique has been referred to as the single most important key to health and well-being As a result of relaxation you may experience more energy better sleep enhanced immunity increased concentration problem-solving abilities greater efficiency smoother emotions and fewer

physical reactions to stress Relaxation has also been known to decrease muscle tension and blood pressure and increase blood flow which is good for the heart (Mayo Clinic 2011) Relaxation can occur through taking a hot bath reading a book getting a massage or taking a few deep breaths (Mayo Clinic 2011 Kovacs 2010) Professional methods of relaxation include visual imagery body awareness and progressive muscle relaxation Meditation is a form a relaxation Meditation is a state of peace that occurs when the mind is calm Meditation helps to reduce stress depression and anxiety (Allen 2003) In addition to contributing to a calmer more peaceful and happier life meditation can increase creativity and productivity in the workplace or classroom

LAUGH

Itrsquos no joke Laughter really is the best medicine Laughter has the ability to increase the ldquofeel goodrdquo hormones in the body called endorphins Laughter boosts the immune system which contributes to overall healthiness Finding humor in daily situations can even reduce stress lower depression and help your mind and body heal (AHA 2011) With such positive benefits of laughter make laughing a goal Laughter is contagious Watch a funny movie or television show go to a comedy club take an impromptu comedy class or simply laugh with a close friend or loved one

JUST SAY NO

Do you find yourself saying ldquoyesrdquo to everything that is asked of you even if it is something you really do not want to do Always saying yes is not healthy It often overcommits you which can cause stress and fatigue Saying no allows you to honor existing obligations and dedicate quality time to those commitments Saying no to things that you have always done but are tired of doing allows you to try new things You should not feel guilty saying no as saying no helps you to focus on whatrsquos important

CREATE A BUCKET LIST

A bucket list can act as a road map for ldquome timerdquo today and into the future A bucket list is a list of goals dreams and life experiences that are important for you to experience within your lifetime Bucket lists aim to help you maximize every moment of your existence and live your life to the fullest Bucket lists can be groundshying because we too often get caught up in the madness of daily activities and fail to live by personal plans and goals A bucket list helps you identify purpose and meaning because it provides reminders about what is imporshytant in life what you have done and where you want to go While bucket lists are often associated with dreams of traveling the world or skydiving your list should fit your personal goals and dreams no matter how big or small (Grossman and Bly 2008)

CONCLUSION

In todayrsquos busy world you juggle multiple priorities and responsibilities and likely make time for others before making time for yourself You are important too Taking time for you ndash even if it is just for 10 minutes a day ndash is a healthy lifestyle behavior that influences optimal aging throughout the lifespan

REFERENCES

Abraham J A Velenczei and A Szabo (2012) Perceived determinants of well-being and enjoyment level of leisure activities Leisure Sciences 34(3) 199-216

Allen Colin (2003) The benefits of meditation Psychology Today March 24 2003 Article ID 2716

American Heart Association (AHA) (2011) Top 10 tips to refresh yourself Retrieved from wwwheartorgHEARTORG CaregiverRefreshTop10TipstoRefreshYourselfTop-10-Tips-to-Refresh-Yourself_UCM_301810_Articlejspa

Bassi M P Steca D Monzani A Greco and A Delle Fave (2013) Personality and optimal experience in adolescence Implications for well-being and development Journal of Happiness Studies June 1573-7780

Centers for Disease Control and Prevention (2011) How much physical activity do you need Retrieved October 31 2011 from wwwcdcgovphysicalactivityeveryoneguidelinesindexhtml

Written by Natalie JonesEdited by Alyssa SimmsDesigned by Rusty ManseauStock images 123RFcom

in your skin such as a new growth a sore that does not heal or a change in an old growth talk to your doctor Different types of skin cancers look different but a good way to remember and test the signs of skin cancer is as simple as the A-B-C-D-Es

A ndash Asymmetrical Do you have a mole or a spot that has an irregular shape or is lopsided

B ndash Border Do you have a mole or a spot with an uneven border

C ndash Color Do you have a mole or spot with irregular coloring

D ndash Diameter Do you have a mole or spot that is larger than the size of a pea

E ndash Evolving Do you have a mole or spot that has changed over the past weeks or months

If you answer yes to any of these questions you need to talk to your doctor Not all skin changes are caused by skin cancer but it is best to let your doctor investigate to determine the cause

Risk factorsAccording to the Centers for Disease

Control and Prevention anyone can get skin cancer but you are at a higher risk if you have one or more of these characteristics

bull A lighter skin colorbull Skin that burns freckles reddens easily

or becomes painful in the sunbull Blue or green eyesbull Blond or red hairbull Certain types and a large number of molesbull A family history of skin cancerbull A personal history of skin cancer

Protecting yourself is worth itIt is important to protect yourself from the sunrsquos

ultraviolet (UV) radiation year-round The UV rays can reach your skin on a cloudy day just as much as they do on sunny days The CDC recommends protecting yourself from UV rays year-round by

bull Avoiding indoor tanning bedsbull Using sunscreen with a sun protection

factor (SPF) of 15 or higher year-round Look for protection of both UVA and UVB

bull Staying in the shade when possiblebull Wearing clothing that covers your arms and legsbull Wearing a hat with a wide brim to shade

your face head ears and neckbull Wearing sunglasses that wrap around

and block both UVA and UVB raysbull Being aware of sun-sensitizing medicationsbull Checking your skin regularly and

reporting changes to your doctor

RESOURCESbull httpswwwcancerorgcancerskin-cancerhtmlbull httpswwwmayoclinicorgdiseases-conditions

skin-cancersymptoms-causessyc-20377605bull httpswwwcdcgovcancerskinbull httpsmrisktoolcancergovbull httpswwwcdcgovcancerskinbasic_inforisk_factorshtm

The sunrsquos ultraviolet (UV) rays can reach your skin on a cloudy day just as much as they do on sunny days

Avoid indoor tanning beds

bull Nonstick spraybull 1 pound boneless skinless chicken

breasts sliced into stripsbull 8 ounces white mushrooms slicedbull 2 teaspoons dry ranch dressing mixbull 1 tablespoon unsalted butterbull 1 frac12 cups fresh spinachbull frac14 teaspoon garlic powderbull 2 cups cooked barley or brown rice

1 Spray large skillet with nonstick spray heat to medium Add chicken cover and cook for 5 minutes Turn chicken and move to one side of pan Add mushrooms

2 Sprinkle ranch seasoning over chicken and mushrooms Add butter Sauteacute for 5 minutes stirring frequently Remove from pan

3 Add spinach to pan and sprinkle with garlic powder Cover and steam until spinach wilts (3-5 minutes) stirring occasionally

4 Arrange barley or brown rice on plates Top with spinach chicken and mushrooms

Makes 4 servingsServing size frac14 of recipeCost per recipe $678Cost per serving $170

Nutrition facts per serving 320 calories 6g total fat 25g saturated fat 0g trans fat 90mg cholesterol 270mg sodium 26g carbohydrate 4g fiber 1g sugar 0g added sugar 30g protein 80 Daily Value of vitamin D 6 Daily Value of calcium 10 Daily Value of iron 15 Daily Value of potassium

Source Brooke Jenkins-Howard Extension Specialist University of Kentucky Cooperative Extension Service

2019 FOOD AND NUTRITION CALENDAR

RECIPE

USDA is an equal opportunity provider and employer This material was funded by USDArsquos Supplemental Nutrition Assistance Program mdash SNAP

CHICKEN AND RANCH MUSHROOMS

FOOD PRESERVATIONHOME CANNING CLASSES

Fee for each session is $500 per person

All sessions begin at 1000 am

PIKE COUNTY EXTENSION OFFICE

148 TRIVETTE DRIVE | PIKEVILLE KY

June 21Jams amp Jellies

July 18Green Beans

(pressure canning)August 15

TomatoesSalsa

CALL TO REGISTER 6064322534 OR 18002331390

Testing provided by

Bring canner lid with gauge

August 15 2019to

Pike C ounty Extensio

n Office

at

Pressure CannerGauge Testing

To ensure that your food is canned safely andproperly get your gauge tested every year

GET AHEAD OF CANNING SEASON

Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race color ethnic origin national origin creed religionpolitical belief sex sexual orientation gender identity gender expression pregnancy marital status genetic information age veteran status or physical or mental disability UNIVERSITY OF KENTUCKY

KENTUCKY STATE UNIVERSITY US DEPARTMENT OF AGRICULTURE AND KENTUCKY COUNTIES COOPERATING

100pm

Leslie A WorkmanFamily amp Cons umer SciencesEducation Extension Agent

Thursday August 29 2019

1100am-1230pm

Pike County Cooperative Extension Office

148 Trivette Drive Pikeville

Registration required Please contact 1-800-272-3900

Understanding amp Responding to

Dementia-Related Behaviors

an education program provided by the Alzheimerrsquos Association

Behavior is a powerful form of communication and is one of the primary ways for people with de-

mentia to communicate their needs and feelings as the ability to use language is lost However some

behaviors can present real challenges for caregivers to manage Join us to learn to decode behavioral

messages identify common behavior triggers and learn strategies to help intervene with some of the

most common behavioral challenges of Alzheimerrsquos disease and related dementias

Upon completion you may be eligible to receive an auto insurance

discount Other restrictions may apply Consult your agent for details

Refresh your driving skills with the

AARP SMART DRIVER COURSE

You will learn Defensive driving techniques Proven safety strategies

New traffic laws and rules of the road

Plus there are no tests to pass You simply sign up and learn

Upon completion you could receive a multi-year discount on your car insurance

CLASSROOM COURSE

$15 for AARP members $20 for non-members

For more information visit wwwaarporgdrive

TOYOTA

DATE(S) amp TIME(S) Friday September 27 2019 From 930 am to 230 pm

Feel free to bring your lunch or snacks Light refreshments will be provided

LOCATION Pike County Extension Office

148 Trivette Drive

Pikeville KY 41501

TO REGISTER Call 606-432-2534 or 1-800-233-1390 Bring your driverrsquos license (and AARP membership card if you are a member) with you to the class Pay with cash or check made out to AARP ($20 or $15 for AARP members)

This program is supported by a generous grant from Toyota to AARP Foundation

TO EMBRACING AGING College of Agriculture

KEYS TO EMBRACING AGING

Taking Time for You Amy F Hosier Assistant Professor of Family Sciences University of Kentucky

Erin Yelland Doctoral Student Family Sciences University of Kentucky LaVona S Traywick Associate Professor of Gerontology University of Arkansas

You spend a lifetime making time for others ndash parenting caregiving volunteering and working but how often do you take a personal timeout The American Heart Association (2011) recommends making a

conscious decision to do at least one thing every day that you enjoy Taking time for you is good for your mind body and soul Follow these tips and aim to spend at least 10 minutes a day on just you

GET TO KNOW YOU

What makes you you What gets you out of bed in the morning What is your purpose To help you answer these questions think about the things you believe in the values that guide your life and the passions that motivate you Have you identified and thought about what is really important to you and what you want to get out of life including your short-term and long-term goals Once you answer andor revisit these questions gather your thoughts and seek opportunities that fulfill you

What is your ikigai Ikigai is a Japanese concept that translates to ldquoreason for beingrdquo or ldquosense of purposerdquo

Ikigai is a very personal experience according to Dan Buettner author of Blue Zones Secrets of a Long Life

TAKE CARE OF YOURSELF

Life is busy As a result you may neglect your own well-being which can lead to stress irritability moodiness and even depression Proper self care such as sleep nutrition physical activity and low stress can help improve mood and daily productivity By taking care of yourself you will be more relaxed and content You will also feel stronger and more confident A person who places an emphasis on self care is more efficient better able to concentrate and help others and will be more likely to accomplish and enjoy more There are many ways to take care of yourself

bull Sleep bull Exercise bull Eat healthy bull Laugh more bull De-clutter or organize your house andor office bull Read a book bull Walk your pet bull Play with your kidsgrandkids bull Join a club bull Go to your doctor for checkups

TAKE A BREAK FROM YOUR DAILY ROUTINE WITHOUT FEELING GUILTY

It is mentally healthy to take breaks from lifersquos daily routine and such breaks should not come with guilt Slipping away from your daily routine doesnrsquot have to occur for extended periods of time It can mean taking a bath reading a book uninterrupted or going to your bedroom with your door closed to sit in solitude Help your family and friends around you understand that this is a time you do not want any interruptions If itrsquos difficult for people to leave you alone leave the house and go for a walk meet a friend for coffee or see a movie

MAKE A ldquoTO-DO LISTrdquo

A ldquoto-do listrdquo is a motivating and organizational tool that helps you plan your day and manage your time effectively Prioritizing your list into due dates short-term and long-term goals andor rank of importance can help you feel more control and balance It also helps you recognize that everything does not have to be accomshyplished in one day Crossing items off of a to-do list can be gratifying and empowering because it is a mental reminder that yoursquore making progress Leave enough room in your day for day-to-day tasks and other unplanned events that naturally appear If you are feeling down at the end of the day because your list is incomshyplete remember that some days are better than others and accept the unfinished to-do list for what it is an opportunity to finish it tomorrow

Set an alarm to remind you about ldquome timerdquo Eventually it will become a habit that you wonrsquot want to break

BE PHYSICALLY ACTIVE

Physical activity and exercise including strength training is a healthy way to spend ldquome timerdquo Exercise affects overall physical and mental well-being It increases strength cardiovascular conditioning flexibility balance and muscle mass It also decreases body fat helps boost self-esteem and confidence and helps lower stress and anxiety Walking is a great way to get started with an exercise routine even if it is just around the yard (AHA 2011) If you already have a regular exercise routine try something new like joining a yoga or cycling class Group exercise provides both social and physical stimulation Children and teens should exercise for approxishymately one hour per day Middle-aged and older adults should aim for at least 150 minutes of exercise per week (CDC 2011)

EAT SMART AND DRINK WATER

Wholesome nutritious foods provide you with more energy combat depression by keeping your brain functioning at its best and prevent numerous other health problems such as obesity diabetes heart disease and cancers Drinking plenty of water will help hydrate your skin and your body It also flushes toxins out of your body and helps you concentrate By considering the following recommendations from the USDArsquos MyPlate program (2011) you can eat for a healthy and more successful future

bull Enjoy your food but eat less bull Avoid oversized portions bull Make half of your plate fruits and vegetables bull Make at least half of your grains whole grains bull Switch to fat-free or low-fat (1) milk bull Drink water instead of sugary drinks bull Choose food that is low in sodium

RELAX

Relaxation the bodyrsquos natural unwinding technique has been referred to as the single most important key to health and well-being As a result of relaxation you may experience more energy better sleep enhanced immunity increased concentration problem-solving abilities greater efficiency smoother emotions and fewer

physical reactions to stress Relaxation has also been known to decrease muscle tension and blood pressure and increase blood flow which is good for the heart (Mayo Clinic 2011) Relaxation can occur through taking a hot bath reading a book getting a massage or taking a few deep breaths (Mayo Clinic 2011 Kovacs 2010) Professional methods of relaxation include visual imagery body awareness and progressive muscle relaxation Meditation is a form a relaxation Meditation is a state of peace that occurs when the mind is calm Meditation helps to reduce stress depression and anxiety (Allen 2003) In addition to contributing to a calmer more peaceful and happier life meditation can increase creativity and productivity in the workplace or classroom

LAUGH

Itrsquos no joke Laughter really is the best medicine Laughter has the ability to increase the ldquofeel goodrdquo hormones in the body called endorphins Laughter boosts the immune system which contributes to overall healthiness Finding humor in daily situations can even reduce stress lower depression and help your mind and body heal (AHA 2011) With such positive benefits of laughter make laughing a goal Laughter is contagious Watch a funny movie or television show go to a comedy club take an impromptu comedy class or simply laugh with a close friend or loved one

JUST SAY NO

Do you find yourself saying ldquoyesrdquo to everything that is asked of you even if it is something you really do not want to do Always saying yes is not healthy It often overcommits you which can cause stress and fatigue Saying no allows you to honor existing obligations and dedicate quality time to those commitments Saying no to things that you have always done but are tired of doing allows you to try new things You should not feel guilty saying no as saying no helps you to focus on whatrsquos important

CREATE A BUCKET LIST

A bucket list can act as a road map for ldquome timerdquo today and into the future A bucket list is a list of goals dreams and life experiences that are important for you to experience within your lifetime Bucket lists aim to help you maximize every moment of your existence and live your life to the fullest Bucket lists can be groundshying because we too often get caught up in the madness of daily activities and fail to live by personal plans and goals A bucket list helps you identify purpose and meaning because it provides reminders about what is imporshytant in life what you have done and where you want to go While bucket lists are often associated with dreams of traveling the world or skydiving your list should fit your personal goals and dreams no matter how big or small (Grossman and Bly 2008)

CONCLUSION

In todayrsquos busy world you juggle multiple priorities and responsibilities and likely make time for others before making time for yourself You are important too Taking time for you ndash even if it is just for 10 minutes a day ndash is a healthy lifestyle behavior that influences optimal aging throughout the lifespan

REFERENCES

Abraham J A Velenczei and A Szabo (2012) Perceived determinants of well-being and enjoyment level of leisure activities Leisure Sciences 34(3) 199-216

Allen Colin (2003) The benefits of meditation Psychology Today March 24 2003 Article ID 2716

American Heart Association (AHA) (2011) Top 10 tips to refresh yourself Retrieved from wwwheartorgHEARTORG CaregiverRefreshTop10TipstoRefreshYourselfTop-10-Tips-to-Refresh-Yourself_UCM_301810_Articlejspa

Bassi M P Steca D Monzani A Greco and A Delle Fave (2013) Personality and optimal experience in adolescence Implications for well-being and development Journal of Happiness Studies June 1573-7780

Centers for Disease Control and Prevention (2011) How much physical activity do you need Retrieved October 31 2011 from wwwcdcgovphysicalactivityeveryoneguidelinesindexhtml

bull Nonstick spraybull 1 pound boneless skinless chicken

breasts sliced into stripsbull 8 ounces white mushrooms slicedbull 2 teaspoons dry ranch dressing mixbull 1 tablespoon unsalted butterbull 1 frac12 cups fresh spinachbull frac14 teaspoon garlic powderbull 2 cups cooked barley or brown rice

1 Spray large skillet with nonstick spray heat to medium Add chicken cover and cook for 5 minutes Turn chicken and move to one side of pan Add mushrooms

2 Sprinkle ranch seasoning over chicken and mushrooms Add butter Sauteacute for 5 minutes stirring frequently Remove from pan

3 Add spinach to pan and sprinkle with garlic powder Cover and steam until spinach wilts (3-5 minutes) stirring occasionally

4 Arrange barley or brown rice on plates Top with spinach chicken and mushrooms

Makes 4 servingsServing size frac14 of recipeCost per recipe $678Cost per serving $170

Nutrition facts per serving 320 calories 6g total fat 25g saturated fat 0g trans fat 90mg cholesterol 270mg sodium 26g carbohydrate 4g fiber 1g sugar 0g added sugar 30g protein 80 Daily Value of vitamin D 6 Daily Value of calcium 10 Daily Value of iron 15 Daily Value of potassium

Source Brooke Jenkins-Howard Extension Specialist University of Kentucky Cooperative Extension Service

2019 FOOD AND NUTRITION CALENDAR

RECIPE

USDA is an equal opportunity provider and employer This material was funded by USDArsquos Supplemental Nutrition Assistance Program mdash SNAP

CHICKEN AND RANCH MUSHROOMS

FOOD PRESERVATIONHOME CANNING CLASSES

Fee for each session is $500 per person

All sessions begin at 1000 am

PIKE COUNTY EXTENSION OFFICE

148 TRIVETTE DRIVE | PIKEVILLE KY

June 21Jams amp Jellies

July 18Green Beans

(pressure canning)August 15

TomatoesSalsa

CALL TO REGISTER 6064322534 OR 18002331390

Testing provided by

Bring canner lid with gauge

August 15 2019to

Pike C ounty Extensio

n Office

at

Pressure CannerGauge Testing

To ensure that your food is canned safely andproperly get your gauge tested every year

GET AHEAD OF CANNING SEASON

Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race color ethnic origin national origin creed religionpolitical belief sex sexual orientation gender identity gender expression pregnancy marital status genetic information age veteran status or physical or mental disability UNIVERSITY OF KENTUCKY

KENTUCKY STATE UNIVERSITY US DEPARTMENT OF AGRICULTURE AND KENTUCKY COUNTIES COOPERATING

100pm

Leslie A WorkmanFamily amp Cons umer SciencesEducation Extension Agent

Thursday August 29 2019

1100am-1230pm

Pike County Cooperative Extension Office

148 Trivette Drive Pikeville

Registration required Please contact 1-800-272-3900

Understanding amp Responding to

Dementia-Related Behaviors

an education program provided by the Alzheimerrsquos Association

Behavior is a powerful form of communication and is one of the primary ways for people with de-

mentia to communicate their needs and feelings as the ability to use language is lost However some

behaviors can present real challenges for caregivers to manage Join us to learn to decode behavioral

messages identify common behavior triggers and learn strategies to help intervene with some of the

most common behavioral challenges of Alzheimerrsquos disease and related dementias

Upon completion you may be eligible to receive an auto insurance

discount Other restrictions may apply Consult your agent for details

Refresh your driving skills with the

AARP SMART DRIVER COURSE

You will learn Defensive driving techniques Proven safety strategies

New traffic laws and rules of the road

Plus there are no tests to pass You simply sign up and learn

Upon completion you could receive a multi-year discount on your car insurance

CLASSROOM COURSE

$15 for AARP members $20 for non-members

For more information visit wwwaarporgdrive

TOYOTA

DATE(S) amp TIME(S) Friday September 27 2019 From 930 am to 230 pm

Feel free to bring your lunch or snacks Light refreshments will be provided

LOCATION Pike County Extension Office

148 Trivette Drive

Pikeville KY 41501

TO REGISTER Call 606-432-2534 or 1-800-233-1390 Bring your driverrsquos license (and AARP membership card if you are a member) with you to the class Pay with cash or check made out to AARP ($20 or $15 for AARP members)

This program is supported by a generous grant from Toyota to AARP Foundation

TO EMBRACING AGING College of Agriculture

KEYS TO EMBRACING AGING

Taking Time for You Amy F Hosier Assistant Professor of Family Sciences University of Kentucky

Erin Yelland Doctoral Student Family Sciences University of Kentucky LaVona S Traywick Associate Professor of Gerontology University of Arkansas

You spend a lifetime making time for others ndash parenting caregiving volunteering and working but how often do you take a personal timeout The American Heart Association (2011) recommends making a

conscious decision to do at least one thing every day that you enjoy Taking time for you is good for your mind body and soul Follow these tips and aim to spend at least 10 minutes a day on just you

GET TO KNOW YOU

What makes you you What gets you out of bed in the morning What is your purpose To help you answer these questions think about the things you believe in the values that guide your life and the passions that motivate you Have you identified and thought about what is really important to you and what you want to get out of life including your short-term and long-term goals Once you answer andor revisit these questions gather your thoughts and seek opportunities that fulfill you

What is your ikigai Ikigai is a Japanese concept that translates to ldquoreason for beingrdquo or ldquosense of purposerdquo

Ikigai is a very personal experience according to Dan Buettner author of Blue Zones Secrets of a Long Life

TAKE CARE OF YOURSELF

Life is busy As a result you may neglect your own well-being which can lead to stress irritability moodiness and even depression Proper self care such as sleep nutrition physical activity and low stress can help improve mood and daily productivity By taking care of yourself you will be more relaxed and content You will also feel stronger and more confident A person who places an emphasis on self care is more efficient better able to concentrate and help others and will be more likely to accomplish and enjoy more There are many ways to take care of yourself

bull Sleep bull Exercise bull Eat healthy bull Laugh more bull De-clutter or organize your house andor office bull Read a book bull Walk your pet bull Play with your kidsgrandkids bull Join a club bull Go to your doctor for checkups

TAKE A BREAK FROM YOUR DAILY ROUTINE WITHOUT FEELING GUILTY

It is mentally healthy to take breaks from lifersquos daily routine and such breaks should not come with guilt Slipping away from your daily routine doesnrsquot have to occur for extended periods of time It can mean taking a bath reading a book uninterrupted or going to your bedroom with your door closed to sit in solitude Help your family and friends around you understand that this is a time you do not want any interruptions If itrsquos difficult for people to leave you alone leave the house and go for a walk meet a friend for coffee or see a movie

MAKE A ldquoTO-DO LISTrdquo

A ldquoto-do listrdquo is a motivating and organizational tool that helps you plan your day and manage your time effectively Prioritizing your list into due dates short-term and long-term goals andor rank of importance can help you feel more control and balance It also helps you recognize that everything does not have to be accomshyplished in one day Crossing items off of a to-do list can be gratifying and empowering because it is a mental reminder that yoursquore making progress Leave enough room in your day for day-to-day tasks and other unplanned events that naturally appear If you are feeling down at the end of the day because your list is incomshyplete remember that some days are better than others and accept the unfinished to-do list for what it is an opportunity to finish it tomorrow

Set an alarm to remind you about ldquome timerdquo Eventually it will become a habit that you wonrsquot want to break

BE PHYSICALLY ACTIVE

Physical activity and exercise including strength training is a healthy way to spend ldquome timerdquo Exercise affects overall physical and mental well-being It increases strength cardiovascular conditioning flexibility balance and muscle mass It also decreases body fat helps boost self-esteem and confidence and helps lower stress and anxiety Walking is a great way to get started with an exercise routine even if it is just around the yard (AHA 2011) If you already have a regular exercise routine try something new like joining a yoga or cycling class Group exercise provides both social and physical stimulation Children and teens should exercise for approxishymately one hour per day Middle-aged and older adults should aim for at least 150 minutes of exercise per week (CDC 2011)

EAT SMART AND DRINK WATER

Wholesome nutritious foods provide you with more energy combat depression by keeping your brain functioning at its best and prevent numerous other health problems such as obesity diabetes heart disease and cancers Drinking plenty of water will help hydrate your skin and your body It also flushes toxins out of your body and helps you concentrate By considering the following recommendations from the USDArsquos MyPlate program (2011) you can eat for a healthy and more successful future

bull Enjoy your food but eat less bull Avoid oversized portions bull Make half of your plate fruits and vegetables bull Make at least half of your grains whole grains bull Switch to fat-free or low-fat (1) milk bull Drink water instead of sugary drinks bull Choose food that is low in sodium

RELAX

Relaxation the bodyrsquos natural unwinding technique has been referred to as the single most important key to health and well-being As a result of relaxation you may experience more energy better sleep enhanced immunity increased concentration problem-solving abilities greater efficiency smoother emotions and fewer

physical reactions to stress Relaxation has also been known to decrease muscle tension and blood pressure and increase blood flow which is good for the heart (Mayo Clinic 2011) Relaxation can occur through taking a hot bath reading a book getting a massage or taking a few deep breaths (Mayo Clinic 2011 Kovacs 2010) Professional methods of relaxation include visual imagery body awareness and progressive muscle relaxation Meditation is a form a relaxation Meditation is a state of peace that occurs when the mind is calm Meditation helps to reduce stress depression and anxiety (Allen 2003) In addition to contributing to a calmer more peaceful and happier life meditation can increase creativity and productivity in the workplace or classroom

LAUGH

Itrsquos no joke Laughter really is the best medicine Laughter has the ability to increase the ldquofeel goodrdquo hormones in the body called endorphins Laughter boosts the immune system which contributes to overall healthiness Finding humor in daily situations can even reduce stress lower depression and help your mind and body heal (AHA 2011) With such positive benefits of laughter make laughing a goal Laughter is contagious Watch a funny movie or television show go to a comedy club take an impromptu comedy class or simply laugh with a close friend or loved one

JUST SAY NO

Do you find yourself saying ldquoyesrdquo to everything that is asked of you even if it is something you really do not want to do Always saying yes is not healthy It often overcommits you which can cause stress and fatigue Saying no allows you to honor existing obligations and dedicate quality time to those commitments Saying no to things that you have always done but are tired of doing allows you to try new things You should not feel guilty saying no as saying no helps you to focus on whatrsquos important

CREATE A BUCKET LIST

A bucket list can act as a road map for ldquome timerdquo today and into the future A bucket list is a list of goals dreams and life experiences that are important for you to experience within your lifetime Bucket lists aim to help you maximize every moment of your existence and live your life to the fullest Bucket lists can be groundshying because we too often get caught up in the madness of daily activities and fail to live by personal plans and goals A bucket list helps you identify purpose and meaning because it provides reminders about what is imporshytant in life what you have done and where you want to go While bucket lists are often associated with dreams of traveling the world or skydiving your list should fit your personal goals and dreams no matter how big or small (Grossman and Bly 2008)

CONCLUSION

In todayrsquos busy world you juggle multiple priorities and responsibilities and likely make time for others before making time for yourself You are important too Taking time for you ndash even if it is just for 10 minutes a day ndash is a healthy lifestyle behavior that influences optimal aging throughout the lifespan

REFERENCES

Abraham J A Velenczei and A Szabo (2012) Perceived determinants of well-being and enjoyment level of leisure activities Leisure Sciences 34(3) 199-216

Allen Colin (2003) The benefits of meditation Psychology Today March 24 2003 Article ID 2716

American Heart Association (AHA) (2011) Top 10 tips to refresh yourself Retrieved from wwwheartorgHEARTORG CaregiverRefreshTop10TipstoRefreshYourselfTop-10-Tips-to-Refresh-Yourself_UCM_301810_Articlejspa

Bassi M P Steca D Monzani A Greco and A Delle Fave (2013) Personality and optimal experience in adolescence Implications for well-being and development Journal of Happiness Studies June 1573-7780

Centers for Disease Control and Prevention (2011) How much physical activity do you need Retrieved October 31 2011 from wwwcdcgovphysicalactivityeveryoneguidelinesindexhtml

FOOD PRESERVATIONHOME CANNING CLASSES

Fee for each session is $500 per person

All sessions begin at 1000 am

PIKE COUNTY EXTENSION OFFICE

148 TRIVETTE DRIVE | PIKEVILLE KY

June 21Jams amp Jellies

July 18Green Beans

(pressure canning)August 15

TomatoesSalsa

CALL TO REGISTER 6064322534 OR 18002331390

Testing provided by

Bring canner lid with gauge

August 15 2019to

Pike C ounty Extensio

n Office

at

Pressure CannerGauge Testing

To ensure that your food is canned safely andproperly get your gauge tested every year

GET AHEAD OF CANNING SEASON

Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race color ethnic origin national origin creed religionpolitical belief sex sexual orientation gender identity gender expression pregnancy marital status genetic information age veteran status or physical or mental disability UNIVERSITY OF KENTUCKY

KENTUCKY STATE UNIVERSITY US DEPARTMENT OF AGRICULTURE AND KENTUCKY COUNTIES COOPERATING

100pm

Leslie A WorkmanFamily amp Cons umer SciencesEducation Extension Agent

Thursday August 29 2019

1100am-1230pm

Pike County Cooperative Extension Office

148 Trivette Drive Pikeville

Registration required Please contact 1-800-272-3900

Understanding amp Responding to

Dementia-Related Behaviors

an education program provided by the Alzheimerrsquos Association

Behavior is a powerful form of communication and is one of the primary ways for people with de-

mentia to communicate their needs and feelings as the ability to use language is lost However some

behaviors can present real challenges for caregivers to manage Join us to learn to decode behavioral

messages identify common behavior triggers and learn strategies to help intervene with some of the

most common behavioral challenges of Alzheimerrsquos disease and related dementias

Upon completion you may be eligible to receive an auto insurance

discount Other restrictions may apply Consult your agent for details

Refresh your driving skills with the

AARP SMART DRIVER COURSE

You will learn Defensive driving techniques Proven safety strategies

New traffic laws and rules of the road

Plus there are no tests to pass You simply sign up and learn

Upon completion you could receive a multi-year discount on your car insurance

CLASSROOM COURSE

$15 for AARP members $20 for non-members

For more information visit wwwaarporgdrive

TOYOTA

DATE(S) amp TIME(S) Friday September 27 2019 From 930 am to 230 pm

Feel free to bring your lunch or snacks Light refreshments will be provided

LOCATION Pike County Extension Office

148 Trivette Drive

Pikeville KY 41501

TO REGISTER Call 606-432-2534 or 1-800-233-1390 Bring your driverrsquos license (and AARP membership card if you are a member) with you to the class Pay with cash or check made out to AARP ($20 or $15 for AARP members)

This program is supported by a generous grant from Toyota to AARP Foundation

TO EMBRACING AGING College of Agriculture

KEYS TO EMBRACING AGING

Taking Time for You Amy F Hosier Assistant Professor of Family Sciences University of Kentucky

Erin Yelland Doctoral Student Family Sciences University of Kentucky LaVona S Traywick Associate Professor of Gerontology University of Arkansas

You spend a lifetime making time for others ndash parenting caregiving volunteering and working but how often do you take a personal timeout The American Heart Association (2011) recommends making a

conscious decision to do at least one thing every day that you enjoy Taking time for you is good for your mind body and soul Follow these tips and aim to spend at least 10 minutes a day on just you

GET TO KNOW YOU

What makes you you What gets you out of bed in the morning What is your purpose To help you answer these questions think about the things you believe in the values that guide your life and the passions that motivate you Have you identified and thought about what is really important to you and what you want to get out of life including your short-term and long-term goals Once you answer andor revisit these questions gather your thoughts and seek opportunities that fulfill you

What is your ikigai Ikigai is a Japanese concept that translates to ldquoreason for beingrdquo or ldquosense of purposerdquo

Ikigai is a very personal experience according to Dan Buettner author of Blue Zones Secrets of a Long Life

TAKE CARE OF YOURSELF

Life is busy As a result you may neglect your own well-being which can lead to stress irritability moodiness and even depression Proper self care such as sleep nutrition physical activity and low stress can help improve mood and daily productivity By taking care of yourself you will be more relaxed and content You will also feel stronger and more confident A person who places an emphasis on self care is more efficient better able to concentrate and help others and will be more likely to accomplish and enjoy more There are many ways to take care of yourself

bull Sleep bull Exercise bull Eat healthy bull Laugh more bull De-clutter or organize your house andor office bull Read a book bull Walk your pet bull Play with your kidsgrandkids bull Join a club bull Go to your doctor for checkups

TAKE A BREAK FROM YOUR DAILY ROUTINE WITHOUT FEELING GUILTY

It is mentally healthy to take breaks from lifersquos daily routine and such breaks should not come with guilt Slipping away from your daily routine doesnrsquot have to occur for extended periods of time It can mean taking a bath reading a book uninterrupted or going to your bedroom with your door closed to sit in solitude Help your family and friends around you understand that this is a time you do not want any interruptions If itrsquos difficult for people to leave you alone leave the house and go for a walk meet a friend for coffee or see a movie

MAKE A ldquoTO-DO LISTrdquo

A ldquoto-do listrdquo is a motivating and organizational tool that helps you plan your day and manage your time effectively Prioritizing your list into due dates short-term and long-term goals andor rank of importance can help you feel more control and balance It also helps you recognize that everything does not have to be accomshyplished in one day Crossing items off of a to-do list can be gratifying and empowering because it is a mental reminder that yoursquore making progress Leave enough room in your day for day-to-day tasks and other unplanned events that naturally appear If you are feeling down at the end of the day because your list is incomshyplete remember that some days are better than others and accept the unfinished to-do list for what it is an opportunity to finish it tomorrow

Set an alarm to remind you about ldquome timerdquo Eventually it will become a habit that you wonrsquot want to break

BE PHYSICALLY ACTIVE

Physical activity and exercise including strength training is a healthy way to spend ldquome timerdquo Exercise affects overall physical and mental well-being It increases strength cardiovascular conditioning flexibility balance and muscle mass It also decreases body fat helps boost self-esteem and confidence and helps lower stress and anxiety Walking is a great way to get started with an exercise routine even if it is just around the yard (AHA 2011) If you already have a regular exercise routine try something new like joining a yoga or cycling class Group exercise provides both social and physical stimulation Children and teens should exercise for approxishymately one hour per day Middle-aged and older adults should aim for at least 150 minutes of exercise per week (CDC 2011)

EAT SMART AND DRINK WATER

Wholesome nutritious foods provide you with more energy combat depression by keeping your brain functioning at its best and prevent numerous other health problems such as obesity diabetes heart disease and cancers Drinking plenty of water will help hydrate your skin and your body It also flushes toxins out of your body and helps you concentrate By considering the following recommendations from the USDArsquos MyPlate program (2011) you can eat for a healthy and more successful future

bull Enjoy your food but eat less bull Avoid oversized portions bull Make half of your plate fruits and vegetables bull Make at least half of your grains whole grains bull Switch to fat-free or low-fat (1) milk bull Drink water instead of sugary drinks bull Choose food that is low in sodium

RELAX

Relaxation the bodyrsquos natural unwinding technique has been referred to as the single most important key to health and well-being As a result of relaxation you may experience more energy better sleep enhanced immunity increased concentration problem-solving abilities greater efficiency smoother emotions and fewer

physical reactions to stress Relaxation has also been known to decrease muscle tension and blood pressure and increase blood flow which is good for the heart (Mayo Clinic 2011) Relaxation can occur through taking a hot bath reading a book getting a massage or taking a few deep breaths (Mayo Clinic 2011 Kovacs 2010) Professional methods of relaxation include visual imagery body awareness and progressive muscle relaxation Meditation is a form a relaxation Meditation is a state of peace that occurs when the mind is calm Meditation helps to reduce stress depression and anxiety (Allen 2003) In addition to contributing to a calmer more peaceful and happier life meditation can increase creativity and productivity in the workplace or classroom

LAUGH

Itrsquos no joke Laughter really is the best medicine Laughter has the ability to increase the ldquofeel goodrdquo hormones in the body called endorphins Laughter boosts the immune system which contributes to overall healthiness Finding humor in daily situations can even reduce stress lower depression and help your mind and body heal (AHA 2011) With such positive benefits of laughter make laughing a goal Laughter is contagious Watch a funny movie or television show go to a comedy club take an impromptu comedy class or simply laugh with a close friend or loved one

JUST SAY NO

Do you find yourself saying ldquoyesrdquo to everything that is asked of you even if it is something you really do not want to do Always saying yes is not healthy It often overcommits you which can cause stress and fatigue Saying no allows you to honor existing obligations and dedicate quality time to those commitments Saying no to things that you have always done but are tired of doing allows you to try new things You should not feel guilty saying no as saying no helps you to focus on whatrsquos important

CREATE A BUCKET LIST

A bucket list can act as a road map for ldquome timerdquo today and into the future A bucket list is a list of goals dreams and life experiences that are important for you to experience within your lifetime Bucket lists aim to help you maximize every moment of your existence and live your life to the fullest Bucket lists can be groundshying because we too often get caught up in the madness of daily activities and fail to live by personal plans and goals A bucket list helps you identify purpose and meaning because it provides reminders about what is imporshytant in life what you have done and where you want to go While bucket lists are often associated with dreams of traveling the world or skydiving your list should fit your personal goals and dreams no matter how big or small (Grossman and Bly 2008)

CONCLUSION

In todayrsquos busy world you juggle multiple priorities and responsibilities and likely make time for others before making time for yourself You are important too Taking time for you ndash even if it is just for 10 minutes a day ndash is a healthy lifestyle behavior that influences optimal aging throughout the lifespan

REFERENCES

Abraham J A Velenczei and A Szabo (2012) Perceived determinants of well-being and enjoyment level of leisure activities Leisure Sciences 34(3) 199-216

Allen Colin (2003) The benefits of meditation Psychology Today March 24 2003 Article ID 2716

American Heart Association (AHA) (2011) Top 10 tips to refresh yourself Retrieved from wwwheartorgHEARTORG CaregiverRefreshTop10TipstoRefreshYourselfTop-10-Tips-to-Refresh-Yourself_UCM_301810_Articlejspa

Bassi M P Steca D Monzani A Greco and A Delle Fave (2013) Personality and optimal experience in adolescence Implications for well-being and development Journal of Happiness Studies June 1573-7780

Centers for Disease Control and Prevention (2011) How much physical activity do you need Retrieved October 31 2011 from wwwcdcgovphysicalactivityeveryoneguidelinesindexhtml

Testing provided by

Bring canner lid with gauge

August 15 2019to

Pike C ounty Extensio

n Office

at

Pressure CannerGauge Testing

To ensure that your food is canned safely andproperly get your gauge tested every year

GET AHEAD OF CANNING SEASON

Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race color ethnic origin national origin creed religionpolitical belief sex sexual orientation gender identity gender expression pregnancy marital status genetic information age veteran status or physical or mental disability UNIVERSITY OF KENTUCKY

KENTUCKY STATE UNIVERSITY US DEPARTMENT OF AGRICULTURE AND KENTUCKY COUNTIES COOPERATING

100pm

Leslie A WorkmanFamily amp Cons umer SciencesEducation Extension Agent

Thursday August 29 2019

1100am-1230pm

Pike County Cooperative Extension Office

148 Trivette Drive Pikeville

Registration required Please contact 1-800-272-3900

Understanding amp Responding to

Dementia-Related Behaviors

an education program provided by the Alzheimerrsquos Association

Behavior is a powerful form of communication and is one of the primary ways for people with de-

mentia to communicate their needs and feelings as the ability to use language is lost However some

behaviors can present real challenges for caregivers to manage Join us to learn to decode behavioral

messages identify common behavior triggers and learn strategies to help intervene with some of the

most common behavioral challenges of Alzheimerrsquos disease and related dementias

Upon completion you may be eligible to receive an auto insurance

discount Other restrictions may apply Consult your agent for details

Refresh your driving skills with the

AARP SMART DRIVER COURSE

You will learn Defensive driving techniques Proven safety strategies

New traffic laws and rules of the road

Plus there are no tests to pass You simply sign up and learn

Upon completion you could receive a multi-year discount on your car insurance

CLASSROOM COURSE

$15 for AARP members $20 for non-members

For more information visit wwwaarporgdrive

TOYOTA

DATE(S) amp TIME(S) Friday September 27 2019 From 930 am to 230 pm

Feel free to bring your lunch or snacks Light refreshments will be provided

LOCATION Pike County Extension Office

148 Trivette Drive

Pikeville KY 41501

TO REGISTER Call 606-432-2534 or 1-800-233-1390 Bring your driverrsquos license (and AARP membership card if you are a member) with you to the class Pay with cash or check made out to AARP ($20 or $15 for AARP members)

This program is supported by a generous grant from Toyota to AARP Foundation

TO EMBRACING AGING College of Agriculture

KEYS TO EMBRACING AGING

Taking Time for You Amy F Hosier Assistant Professor of Family Sciences University of Kentucky

Erin Yelland Doctoral Student Family Sciences University of Kentucky LaVona S Traywick Associate Professor of Gerontology University of Arkansas

You spend a lifetime making time for others ndash parenting caregiving volunteering and working but how often do you take a personal timeout The American Heart Association (2011) recommends making a

conscious decision to do at least one thing every day that you enjoy Taking time for you is good for your mind body and soul Follow these tips and aim to spend at least 10 minutes a day on just you

GET TO KNOW YOU

What makes you you What gets you out of bed in the morning What is your purpose To help you answer these questions think about the things you believe in the values that guide your life and the passions that motivate you Have you identified and thought about what is really important to you and what you want to get out of life including your short-term and long-term goals Once you answer andor revisit these questions gather your thoughts and seek opportunities that fulfill you

What is your ikigai Ikigai is a Japanese concept that translates to ldquoreason for beingrdquo or ldquosense of purposerdquo

Ikigai is a very personal experience according to Dan Buettner author of Blue Zones Secrets of a Long Life

TAKE CARE OF YOURSELF

Life is busy As a result you may neglect your own well-being which can lead to stress irritability moodiness and even depression Proper self care such as sleep nutrition physical activity and low stress can help improve mood and daily productivity By taking care of yourself you will be more relaxed and content You will also feel stronger and more confident A person who places an emphasis on self care is more efficient better able to concentrate and help others and will be more likely to accomplish and enjoy more There are many ways to take care of yourself

bull Sleep bull Exercise bull Eat healthy bull Laugh more bull De-clutter or organize your house andor office bull Read a book bull Walk your pet bull Play with your kidsgrandkids bull Join a club bull Go to your doctor for checkups

TAKE A BREAK FROM YOUR DAILY ROUTINE WITHOUT FEELING GUILTY

It is mentally healthy to take breaks from lifersquos daily routine and such breaks should not come with guilt Slipping away from your daily routine doesnrsquot have to occur for extended periods of time It can mean taking a bath reading a book uninterrupted or going to your bedroom with your door closed to sit in solitude Help your family and friends around you understand that this is a time you do not want any interruptions If itrsquos difficult for people to leave you alone leave the house and go for a walk meet a friend for coffee or see a movie

MAKE A ldquoTO-DO LISTrdquo

A ldquoto-do listrdquo is a motivating and organizational tool that helps you plan your day and manage your time effectively Prioritizing your list into due dates short-term and long-term goals andor rank of importance can help you feel more control and balance It also helps you recognize that everything does not have to be accomshyplished in one day Crossing items off of a to-do list can be gratifying and empowering because it is a mental reminder that yoursquore making progress Leave enough room in your day for day-to-day tasks and other unplanned events that naturally appear If you are feeling down at the end of the day because your list is incomshyplete remember that some days are better than others and accept the unfinished to-do list for what it is an opportunity to finish it tomorrow

Set an alarm to remind you about ldquome timerdquo Eventually it will become a habit that you wonrsquot want to break

BE PHYSICALLY ACTIVE

Physical activity and exercise including strength training is a healthy way to spend ldquome timerdquo Exercise affects overall physical and mental well-being It increases strength cardiovascular conditioning flexibility balance and muscle mass It also decreases body fat helps boost self-esteem and confidence and helps lower stress and anxiety Walking is a great way to get started with an exercise routine even if it is just around the yard (AHA 2011) If you already have a regular exercise routine try something new like joining a yoga or cycling class Group exercise provides both social and physical stimulation Children and teens should exercise for approxishymately one hour per day Middle-aged and older adults should aim for at least 150 minutes of exercise per week (CDC 2011)

EAT SMART AND DRINK WATER

Wholesome nutritious foods provide you with more energy combat depression by keeping your brain functioning at its best and prevent numerous other health problems such as obesity diabetes heart disease and cancers Drinking plenty of water will help hydrate your skin and your body It also flushes toxins out of your body and helps you concentrate By considering the following recommendations from the USDArsquos MyPlate program (2011) you can eat for a healthy and more successful future

bull Enjoy your food but eat less bull Avoid oversized portions bull Make half of your plate fruits and vegetables bull Make at least half of your grains whole grains bull Switch to fat-free or low-fat (1) milk bull Drink water instead of sugary drinks bull Choose food that is low in sodium

RELAX

Relaxation the bodyrsquos natural unwinding technique has been referred to as the single most important key to health and well-being As a result of relaxation you may experience more energy better sleep enhanced immunity increased concentration problem-solving abilities greater efficiency smoother emotions and fewer

physical reactions to stress Relaxation has also been known to decrease muscle tension and blood pressure and increase blood flow which is good for the heart (Mayo Clinic 2011) Relaxation can occur through taking a hot bath reading a book getting a massage or taking a few deep breaths (Mayo Clinic 2011 Kovacs 2010) Professional methods of relaxation include visual imagery body awareness and progressive muscle relaxation Meditation is a form a relaxation Meditation is a state of peace that occurs when the mind is calm Meditation helps to reduce stress depression and anxiety (Allen 2003) In addition to contributing to a calmer more peaceful and happier life meditation can increase creativity and productivity in the workplace or classroom

LAUGH

Itrsquos no joke Laughter really is the best medicine Laughter has the ability to increase the ldquofeel goodrdquo hormones in the body called endorphins Laughter boosts the immune system which contributes to overall healthiness Finding humor in daily situations can even reduce stress lower depression and help your mind and body heal (AHA 2011) With such positive benefits of laughter make laughing a goal Laughter is contagious Watch a funny movie or television show go to a comedy club take an impromptu comedy class or simply laugh with a close friend or loved one

JUST SAY NO

Do you find yourself saying ldquoyesrdquo to everything that is asked of you even if it is something you really do not want to do Always saying yes is not healthy It often overcommits you which can cause stress and fatigue Saying no allows you to honor existing obligations and dedicate quality time to those commitments Saying no to things that you have always done but are tired of doing allows you to try new things You should not feel guilty saying no as saying no helps you to focus on whatrsquos important

CREATE A BUCKET LIST

A bucket list can act as a road map for ldquome timerdquo today and into the future A bucket list is a list of goals dreams and life experiences that are important for you to experience within your lifetime Bucket lists aim to help you maximize every moment of your existence and live your life to the fullest Bucket lists can be groundshying because we too often get caught up in the madness of daily activities and fail to live by personal plans and goals A bucket list helps you identify purpose and meaning because it provides reminders about what is imporshytant in life what you have done and where you want to go While bucket lists are often associated with dreams of traveling the world or skydiving your list should fit your personal goals and dreams no matter how big or small (Grossman and Bly 2008)

CONCLUSION

In todayrsquos busy world you juggle multiple priorities and responsibilities and likely make time for others before making time for yourself You are important too Taking time for you ndash even if it is just for 10 minutes a day ndash is a healthy lifestyle behavior that influences optimal aging throughout the lifespan

REFERENCES

Abraham J A Velenczei and A Szabo (2012) Perceived determinants of well-being and enjoyment level of leisure activities Leisure Sciences 34(3) 199-216

Allen Colin (2003) The benefits of meditation Psychology Today March 24 2003 Article ID 2716

American Heart Association (AHA) (2011) Top 10 tips to refresh yourself Retrieved from wwwheartorgHEARTORG CaregiverRefreshTop10TipstoRefreshYourselfTop-10-Tips-to-Refresh-Yourself_UCM_301810_Articlejspa

Bassi M P Steca D Monzani A Greco and A Delle Fave (2013) Personality and optimal experience in adolescence Implications for well-being and development Journal of Happiness Studies June 1573-7780

Centers for Disease Control and Prevention (2011) How much physical activity do you need Retrieved October 31 2011 from wwwcdcgovphysicalactivityeveryoneguidelinesindexhtml

Thursday August 29 2019

1100am-1230pm

Pike County Cooperative Extension Office

148 Trivette Drive Pikeville

Registration required Please contact 1-800-272-3900

Understanding amp Responding to

Dementia-Related Behaviors

an education program provided by the Alzheimerrsquos Association

Behavior is a powerful form of communication and is one of the primary ways for people with de-

mentia to communicate their needs and feelings as the ability to use language is lost However some

behaviors can present real challenges for caregivers to manage Join us to learn to decode behavioral

messages identify common behavior triggers and learn strategies to help intervene with some of the

most common behavioral challenges of Alzheimerrsquos disease and related dementias

Upon completion you may be eligible to receive an auto insurance

discount Other restrictions may apply Consult your agent for details

Refresh your driving skills with the

AARP SMART DRIVER COURSE

You will learn Defensive driving techniques Proven safety strategies

New traffic laws and rules of the road

Plus there are no tests to pass You simply sign up and learn

Upon completion you could receive a multi-year discount on your car insurance

CLASSROOM COURSE

$15 for AARP members $20 for non-members

For more information visit wwwaarporgdrive

TOYOTA

DATE(S) amp TIME(S) Friday September 27 2019 From 930 am to 230 pm

Feel free to bring your lunch or snacks Light refreshments will be provided

LOCATION Pike County Extension Office

148 Trivette Drive

Pikeville KY 41501

TO REGISTER Call 606-432-2534 or 1-800-233-1390 Bring your driverrsquos license (and AARP membership card if you are a member) with you to the class Pay with cash or check made out to AARP ($20 or $15 for AARP members)

This program is supported by a generous grant from Toyota to AARP Foundation

TO EMBRACING AGING College of Agriculture

KEYS TO EMBRACING AGING

Taking Time for You Amy F Hosier Assistant Professor of Family Sciences University of Kentucky

Erin Yelland Doctoral Student Family Sciences University of Kentucky LaVona S Traywick Associate Professor of Gerontology University of Arkansas

You spend a lifetime making time for others ndash parenting caregiving volunteering and working but how often do you take a personal timeout The American Heart Association (2011) recommends making a

conscious decision to do at least one thing every day that you enjoy Taking time for you is good for your mind body and soul Follow these tips and aim to spend at least 10 minutes a day on just you

GET TO KNOW YOU

What makes you you What gets you out of bed in the morning What is your purpose To help you answer these questions think about the things you believe in the values that guide your life and the passions that motivate you Have you identified and thought about what is really important to you and what you want to get out of life including your short-term and long-term goals Once you answer andor revisit these questions gather your thoughts and seek opportunities that fulfill you

What is your ikigai Ikigai is a Japanese concept that translates to ldquoreason for beingrdquo or ldquosense of purposerdquo

Ikigai is a very personal experience according to Dan Buettner author of Blue Zones Secrets of a Long Life

TAKE CARE OF YOURSELF

Life is busy As a result you may neglect your own well-being which can lead to stress irritability moodiness and even depression Proper self care such as sleep nutrition physical activity and low stress can help improve mood and daily productivity By taking care of yourself you will be more relaxed and content You will also feel stronger and more confident A person who places an emphasis on self care is more efficient better able to concentrate and help others and will be more likely to accomplish and enjoy more There are many ways to take care of yourself

bull Sleep bull Exercise bull Eat healthy bull Laugh more bull De-clutter or organize your house andor office bull Read a book bull Walk your pet bull Play with your kidsgrandkids bull Join a club bull Go to your doctor for checkups

TAKE A BREAK FROM YOUR DAILY ROUTINE WITHOUT FEELING GUILTY

It is mentally healthy to take breaks from lifersquos daily routine and such breaks should not come with guilt Slipping away from your daily routine doesnrsquot have to occur for extended periods of time It can mean taking a bath reading a book uninterrupted or going to your bedroom with your door closed to sit in solitude Help your family and friends around you understand that this is a time you do not want any interruptions If itrsquos difficult for people to leave you alone leave the house and go for a walk meet a friend for coffee or see a movie

MAKE A ldquoTO-DO LISTrdquo

A ldquoto-do listrdquo is a motivating and organizational tool that helps you plan your day and manage your time effectively Prioritizing your list into due dates short-term and long-term goals andor rank of importance can help you feel more control and balance It also helps you recognize that everything does not have to be accomshyplished in one day Crossing items off of a to-do list can be gratifying and empowering because it is a mental reminder that yoursquore making progress Leave enough room in your day for day-to-day tasks and other unplanned events that naturally appear If you are feeling down at the end of the day because your list is incomshyplete remember that some days are better than others and accept the unfinished to-do list for what it is an opportunity to finish it tomorrow

Set an alarm to remind you about ldquome timerdquo Eventually it will become a habit that you wonrsquot want to break

BE PHYSICALLY ACTIVE

Physical activity and exercise including strength training is a healthy way to spend ldquome timerdquo Exercise affects overall physical and mental well-being It increases strength cardiovascular conditioning flexibility balance and muscle mass It also decreases body fat helps boost self-esteem and confidence and helps lower stress and anxiety Walking is a great way to get started with an exercise routine even if it is just around the yard (AHA 2011) If you already have a regular exercise routine try something new like joining a yoga or cycling class Group exercise provides both social and physical stimulation Children and teens should exercise for approxishymately one hour per day Middle-aged and older adults should aim for at least 150 minutes of exercise per week (CDC 2011)

EAT SMART AND DRINK WATER

Wholesome nutritious foods provide you with more energy combat depression by keeping your brain functioning at its best and prevent numerous other health problems such as obesity diabetes heart disease and cancers Drinking plenty of water will help hydrate your skin and your body It also flushes toxins out of your body and helps you concentrate By considering the following recommendations from the USDArsquos MyPlate program (2011) you can eat for a healthy and more successful future

bull Enjoy your food but eat less bull Avoid oversized portions bull Make half of your plate fruits and vegetables bull Make at least half of your grains whole grains bull Switch to fat-free or low-fat (1) milk bull Drink water instead of sugary drinks bull Choose food that is low in sodium

RELAX

Relaxation the bodyrsquos natural unwinding technique has been referred to as the single most important key to health and well-being As a result of relaxation you may experience more energy better sleep enhanced immunity increased concentration problem-solving abilities greater efficiency smoother emotions and fewer

physical reactions to stress Relaxation has also been known to decrease muscle tension and blood pressure and increase blood flow which is good for the heart (Mayo Clinic 2011) Relaxation can occur through taking a hot bath reading a book getting a massage or taking a few deep breaths (Mayo Clinic 2011 Kovacs 2010) Professional methods of relaxation include visual imagery body awareness and progressive muscle relaxation Meditation is a form a relaxation Meditation is a state of peace that occurs when the mind is calm Meditation helps to reduce stress depression and anxiety (Allen 2003) In addition to contributing to a calmer more peaceful and happier life meditation can increase creativity and productivity in the workplace or classroom

LAUGH

Itrsquos no joke Laughter really is the best medicine Laughter has the ability to increase the ldquofeel goodrdquo hormones in the body called endorphins Laughter boosts the immune system which contributes to overall healthiness Finding humor in daily situations can even reduce stress lower depression and help your mind and body heal (AHA 2011) With such positive benefits of laughter make laughing a goal Laughter is contagious Watch a funny movie or television show go to a comedy club take an impromptu comedy class or simply laugh with a close friend or loved one

JUST SAY NO

Do you find yourself saying ldquoyesrdquo to everything that is asked of you even if it is something you really do not want to do Always saying yes is not healthy It often overcommits you which can cause stress and fatigue Saying no allows you to honor existing obligations and dedicate quality time to those commitments Saying no to things that you have always done but are tired of doing allows you to try new things You should not feel guilty saying no as saying no helps you to focus on whatrsquos important

CREATE A BUCKET LIST

A bucket list can act as a road map for ldquome timerdquo today and into the future A bucket list is a list of goals dreams and life experiences that are important for you to experience within your lifetime Bucket lists aim to help you maximize every moment of your existence and live your life to the fullest Bucket lists can be groundshying because we too often get caught up in the madness of daily activities and fail to live by personal plans and goals A bucket list helps you identify purpose and meaning because it provides reminders about what is imporshytant in life what you have done and where you want to go While bucket lists are often associated with dreams of traveling the world or skydiving your list should fit your personal goals and dreams no matter how big or small (Grossman and Bly 2008)

CONCLUSION

In todayrsquos busy world you juggle multiple priorities and responsibilities and likely make time for others before making time for yourself You are important too Taking time for you ndash even if it is just for 10 minutes a day ndash is a healthy lifestyle behavior that influences optimal aging throughout the lifespan

REFERENCES

Abraham J A Velenczei and A Szabo (2012) Perceived determinants of well-being and enjoyment level of leisure activities Leisure Sciences 34(3) 199-216

Allen Colin (2003) The benefits of meditation Psychology Today March 24 2003 Article ID 2716

American Heart Association (AHA) (2011) Top 10 tips to refresh yourself Retrieved from wwwheartorgHEARTORG CaregiverRefreshTop10TipstoRefreshYourselfTop-10-Tips-to-Refresh-Yourself_UCM_301810_Articlejspa

Bassi M P Steca D Monzani A Greco and A Delle Fave (2013) Personality and optimal experience in adolescence Implications for well-being and development Journal of Happiness Studies June 1573-7780

Centers for Disease Control and Prevention (2011) How much physical activity do you need Retrieved October 31 2011 from wwwcdcgovphysicalactivityeveryoneguidelinesindexhtml

Upon completion you may be eligible to receive an auto insurance

discount Other restrictions may apply Consult your agent for details

Refresh your driving skills with the

AARP SMART DRIVER COURSE

You will learn Defensive driving techniques Proven safety strategies

New traffic laws and rules of the road

Plus there are no tests to pass You simply sign up and learn

Upon completion you could receive a multi-year discount on your car insurance

CLASSROOM COURSE

$15 for AARP members $20 for non-members

For more information visit wwwaarporgdrive

TOYOTA

DATE(S) amp TIME(S) Friday September 27 2019 From 930 am to 230 pm

Feel free to bring your lunch or snacks Light refreshments will be provided

LOCATION Pike County Extension Office

148 Trivette Drive

Pikeville KY 41501

TO REGISTER Call 606-432-2534 or 1-800-233-1390 Bring your driverrsquos license (and AARP membership card if you are a member) with you to the class Pay with cash or check made out to AARP ($20 or $15 for AARP members)

This program is supported by a generous grant from Toyota to AARP Foundation

TO EMBRACING AGING College of Agriculture

KEYS TO EMBRACING AGING

Taking Time for You Amy F Hosier Assistant Professor of Family Sciences University of Kentucky

Erin Yelland Doctoral Student Family Sciences University of Kentucky LaVona S Traywick Associate Professor of Gerontology University of Arkansas

You spend a lifetime making time for others ndash parenting caregiving volunteering and working but how often do you take a personal timeout The American Heart Association (2011) recommends making a

conscious decision to do at least one thing every day that you enjoy Taking time for you is good for your mind body and soul Follow these tips and aim to spend at least 10 minutes a day on just you

GET TO KNOW YOU

What makes you you What gets you out of bed in the morning What is your purpose To help you answer these questions think about the things you believe in the values that guide your life and the passions that motivate you Have you identified and thought about what is really important to you and what you want to get out of life including your short-term and long-term goals Once you answer andor revisit these questions gather your thoughts and seek opportunities that fulfill you

What is your ikigai Ikigai is a Japanese concept that translates to ldquoreason for beingrdquo or ldquosense of purposerdquo

Ikigai is a very personal experience according to Dan Buettner author of Blue Zones Secrets of a Long Life

TAKE CARE OF YOURSELF

Life is busy As a result you may neglect your own well-being which can lead to stress irritability moodiness and even depression Proper self care such as sleep nutrition physical activity and low stress can help improve mood and daily productivity By taking care of yourself you will be more relaxed and content You will also feel stronger and more confident A person who places an emphasis on self care is more efficient better able to concentrate and help others and will be more likely to accomplish and enjoy more There are many ways to take care of yourself

bull Sleep bull Exercise bull Eat healthy bull Laugh more bull De-clutter or organize your house andor office bull Read a book bull Walk your pet bull Play with your kidsgrandkids bull Join a club bull Go to your doctor for checkups

TAKE A BREAK FROM YOUR DAILY ROUTINE WITHOUT FEELING GUILTY

It is mentally healthy to take breaks from lifersquos daily routine and such breaks should not come with guilt Slipping away from your daily routine doesnrsquot have to occur for extended periods of time It can mean taking a bath reading a book uninterrupted or going to your bedroom with your door closed to sit in solitude Help your family and friends around you understand that this is a time you do not want any interruptions If itrsquos difficult for people to leave you alone leave the house and go for a walk meet a friend for coffee or see a movie

MAKE A ldquoTO-DO LISTrdquo

A ldquoto-do listrdquo is a motivating and organizational tool that helps you plan your day and manage your time effectively Prioritizing your list into due dates short-term and long-term goals andor rank of importance can help you feel more control and balance It also helps you recognize that everything does not have to be accomshyplished in one day Crossing items off of a to-do list can be gratifying and empowering because it is a mental reminder that yoursquore making progress Leave enough room in your day for day-to-day tasks and other unplanned events that naturally appear If you are feeling down at the end of the day because your list is incomshyplete remember that some days are better than others and accept the unfinished to-do list for what it is an opportunity to finish it tomorrow

Set an alarm to remind you about ldquome timerdquo Eventually it will become a habit that you wonrsquot want to break

BE PHYSICALLY ACTIVE

Physical activity and exercise including strength training is a healthy way to spend ldquome timerdquo Exercise affects overall physical and mental well-being It increases strength cardiovascular conditioning flexibility balance and muscle mass It also decreases body fat helps boost self-esteem and confidence and helps lower stress and anxiety Walking is a great way to get started with an exercise routine even if it is just around the yard (AHA 2011) If you already have a regular exercise routine try something new like joining a yoga or cycling class Group exercise provides both social and physical stimulation Children and teens should exercise for approxishymately one hour per day Middle-aged and older adults should aim for at least 150 minutes of exercise per week (CDC 2011)

EAT SMART AND DRINK WATER

Wholesome nutritious foods provide you with more energy combat depression by keeping your brain functioning at its best and prevent numerous other health problems such as obesity diabetes heart disease and cancers Drinking plenty of water will help hydrate your skin and your body It also flushes toxins out of your body and helps you concentrate By considering the following recommendations from the USDArsquos MyPlate program (2011) you can eat for a healthy and more successful future

bull Enjoy your food but eat less bull Avoid oversized portions bull Make half of your plate fruits and vegetables bull Make at least half of your grains whole grains bull Switch to fat-free or low-fat (1) milk bull Drink water instead of sugary drinks bull Choose food that is low in sodium

RELAX

Relaxation the bodyrsquos natural unwinding technique has been referred to as the single most important key to health and well-being As a result of relaxation you may experience more energy better sleep enhanced immunity increased concentration problem-solving abilities greater efficiency smoother emotions and fewer

physical reactions to stress Relaxation has also been known to decrease muscle tension and blood pressure and increase blood flow which is good for the heart (Mayo Clinic 2011) Relaxation can occur through taking a hot bath reading a book getting a massage or taking a few deep breaths (Mayo Clinic 2011 Kovacs 2010) Professional methods of relaxation include visual imagery body awareness and progressive muscle relaxation Meditation is a form a relaxation Meditation is a state of peace that occurs when the mind is calm Meditation helps to reduce stress depression and anxiety (Allen 2003) In addition to contributing to a calmer more peaceful and happier life meditation can increase creativity and productivity in the workplace or classroom

LAUGH

Itrsquos no joke Laughter really is the best medicine Laughter has the ability to increase the ldquofeel goodrdquo hormones in the body called endorphins Laughter boosts the immune system which contributes to overall healthiness Finding humor in daily situations can even reduce stress lower depression and help your mind and body heal (AHA 2011) With such positive benefits of laughter make laughing a goal Laughter is contagious Watch a funny movie or television show go to a comedy club take an impromptu comedy class or simply laugh with a close friend or loved one

JUST SAY NO

Do you find yourself saying ldquoyesrdquo to everything that is asked of you even if it is something you really do not want to do Always saying yes is not healthy It often overcommits you which can cause stress and fatigue Saying no allows you to honor existing obligations and dedicate quality time to those commitments Saying no to things that you have always done but are tired of doing allows you to try new things You should not feel guilty saying no as saying no helps you to focus on whatrsquos important

CREATE A BUCKET LIST

A bucket list can act as a road map for ldquome timerdquo today and into the future A bucket list is a list of goals dreams and life experiences that are important for you to experience within your lifetime Bucket lists aim to help you maximize every moment of your existence and live your life to the fullest Bucket lists can be groundshying because we too often get caught up in the madness of daily activities and fail to live by personal plans and goals A bucket list helps you identify purpose and meaning because it provides reminders about what is imporshytant in life what you have done and where you want to go While bucket lists are often associated with dreams of traveling the world or skydiving your list should fit your personal goals and dreams no matter how big or small (Grossman and Bly 2008)

CONCLUSION

In todayrsquos busy world you juggle multiple priorities and responsibilities and likely make time for others before making time for yourself You are important too Taking time for you ndash even if it is just for 10 minutes a day ndash is a healthy lifestyle behavior that influences optimal aging throughout the lifespan

REFERENCES

Abraham J A Velenczei and A Szabo (2012) Perceived determinants of well-being and enjoyment level of leisure activities Leisure Sciences 34(3) 199-216

Allen Colin (2003) The benefits of meditation Psychology Today March 24 2003 Article ID 2716

American Heart Association (AHA) (2011) Top 10 tips to refresh yourself Retrieved from wwwheartorgHEARTORG CaregiverRefreshTop10TipstoRefreshYourselfTop-10-Tips-to-Refresh-Yourself_UCM_301810_Articlejspa

Bassi M P Steca D Monzani A Greco and A Delle Fave (2013) Personality and optimal experience in adolescence Implications for well-being and development Journal of Happiness Studies June 1573-7780

Centers for Disease Control and Prevention (2011) How much physical activity do you need Retrieved October 31 2011 from wwwcdcgovphysicalactivityeveryoneguidelinesindexhtml

TO EMBRACING AGING College of Agriculture

KEYS TO EMBRACING AGING

Taking Time for You Amy F Hosier Assistant Professor of Family Sciences University of Kentucky

Erin Yelland Doctoral Student Family Sciences University of Kentucky LaVona S Traywick Associate Professor of Gerontology University of Arkansas

You spend a lifetime making time for others ndash parenting caregiving volunteering and working but how often do you take a personal timeout The American Heart Association (2011) recommends making a

conscious decision to do at least one thing every day that you enjoy Taking time for you is good for your mind body and soul Follow these tips and aim to spend at least 10 minutes a day on just you

GET TO KNOW YOU

What makes you you What gets you out of bed in the morning What is your purpose To help you answer these questions think about the things you believe in the values that guide your life and the passions that motivate you Have you identified and thought about what is really important to you and what you want to get out of life including your short-term and long-term goals Once you answer andor revisit these questions gather your thoughts and seek opportunities that fulfill you

What is your ikigai Ikigai is a Japanese concept that translates to ldquoreason for beingrdquo or ldquosense of purposerdquo

Ikigai is a very personal experience according to Dan Buettner author of Blue Zones Secrets of a Long Life

TAKE CARE OF YOURSELF

Life is busy As a result you may neglect your own well-being which can lead to stress irritability moodiness and even depression Proper self care such as sleep nutrition physical activity and low stress can help improve mood and daily productivity By taking care of yourself you will be more relaxed and content You will also feel stronger and more confident A person who places an emphasis on self care is more efficient better able to concentrate and help others and will be more likely to accomplish and enjoy more There are many ways to take care of yourself

bull Sleep bull Exercise bull Eat healthy bull Laugh more bull De-clutter or organize your house andor office bull Read a book bull Walk your pet bull Play with your kidsgrandkids bull Join a club bull Go to your doctor for checkups

TAKE A BREAK FROM YOUR DAILY ROUTINE WITHOUT FEELING GUILTY

It is mentally healthy to take breaks from lifersquos daily routine and such breaks should not come with guilt Slipping away from your daily routine doesnrsquot have to occur for extended periods of time It can mean taking a bath reading a book uninterrupted or going to your bedroom with your door closed to sit in solitude Help your family and friends around you understand that this is a time you do not want any interruptions If itrsquos difficult for people to leave you alone leave the house and go for a walk meet a friend for coffee or see a movie

MAKE A ldquoTO-DO LISTrdquo

A ldquoto-do listrdquo is a motivating and organizational tool that helps you plan your day and manage your time effectively Prioritizing your list into due dates short-term and long-term goals andor rank of importance can help you feel more control and balance It also helps you recognize that everything does not have to be accomshyplished in one day Crossing items off of a to-do list can be gratifying and empowering because it is a mental reminder that yoursquore making progress Leave enough room in your day for day-to-day tasks and other unplanned events that naturally appear If you are feeling down at the end of the day because your list is incomshyplete remember that some days are better than others and accept the unfinished to-do list for what it is an opportunity to finish it tomorrow

Set an alarm to remind you about ldquome timerdquo Eventually it will become a habit that you wonrsquot want to break

BE PHYSICALLY ACTIVE

Physical activity and exercise including strength training is a healthy way to spend ldquome timerdquo Exercise affects overall physical and mental well-being It increases strength cardiovascular conditioning flexibility balance and muscle mass It also decreases body fat helps boost self-esteem and confidence and helps lower stress and anxiety Walking is a great way to get started with an exercise routine even if it is just around the yard (AHA 2011) If you already have a regular exercise routine try something new like joining a yoga or cycling class Group exercise provides both social and physical stimulation Children and teens should exercise for approxishymately one hour per day Middle-aged and older adults should aim for at least 150 minutes of exercise per week (CDC 2011)

EAT SMART AND DRINK WATER

Wholesome nutritious foods provide you with more energy combat depression by keeping your brain functioning at its best and prevent numerous other health problems such as obesity diabetes heart disease and cancers Drinking plenty of water will help hydrate your skin and your body It also flushes toxins out of your body and helps you concentrate By considering the following recommendations from the USDArsquos MyPlate program (2011) you can eat for a healthy and more successful future

bull Enjoy your food but eat less bull Avoid oversized portions bull Make half of your plate fruits and vegetables bull Make at least half of your grains whole grains bull Switch to fat-free or low-fat (1) milk bull Drink water instead of sugary drinks bull Choose food that is low in sodium

RELAX

Relaxation the bodyrsquos natural unwinding technique has been referred to as the single most important key to health and well-being As a result of relaxation you may experience more energy better sleep enhanced immunity increased concentration problem-solving abilities greater efficiency smoother emotions and fewer

physical reactions to stress Relaxation has also been known to decrease muscle tension and blood pressure and increase blood flow which is good for the heart (Mayo Clinic 2011) Relaxation can occur through taking a hot bath reading a book getting a massage or taking a few deep breaths (Mayo Clinic 2011 Kovacs 2010) Professional methods of relaxation include visual imagery body awareness and progressive muscle relaxation Meditation is a form a relaxation Meditation is a state of peace that occurs when the mind is calm Meditation helps to reduce stress depression and anxiety (Allen 2003) In addition to contributing to a calmer more peaceful and happier life meditation can increase creativity and productivity in the workplace or classroom

LAUGH

Itrsquos no joke Laughter really is the best medicine Laughter has the ability to increase the ldquofeel goodrdquo hormones in the body called endorphins Laughter boosts the immune system which contributes to overall healthiness Finding humor in daily situations can even reduce stress lower depression and help your mind and body heal (AHA 2011) With such positive benefits of laughter make laughing a goal Laughter is contagious Watch a funny movie or television show go to a comedy club take an impromptu comedy class or simply laugh with a close friend or loved one

JUST SAY NO

Do you find yourself saying ldquoyesrdquo to everything that is asked of you even if it is something you really do not want to do Always saying yes is not healthy It often overcommits you which can cause stress and fatigue Saying no allows you to honor existing obligations and dedicate quality time to those commitments Saying no to things that you have always done but are tired of doing allows you to try new things You should not feel guilty saying no as saying no helps you to focus on whatrsquos important

CREATE A BUCKET LIST

A bucket list can act as a road map for ldquome timerdquo today and into the future A bucket list is a list of goals dreams and life experiences that are important for you to experience within your lifetime Bucket lists aim to help you maximize every moment of your existence and live your life to the fullest Bucket lists can be groundshying because we too often get caught up in the madness of daily activities and fail to live by personal plans and goals A bucket list helps you identify purpose and meaning because it provides reminders about what is imporshytant in life what you have done and where you want to go While bucket lists are often associated with dreams of traveling the world or skydiving your list should fit your personal goals and dreams no matter how big or small (Grossman and Bly 2008)

CONCLUSION

In todayrsquos busy world you juggle multiple priorities and responsibilities and likely make time for others before making time for yourself You are important too Taking time for you ndash even if it is just for 10 minutes a day ndash is a healthy lifestyle behavior that influences optimal aging throughout the lifespan

REFERENCES

Abraham J A Velenczei and A Szabo (2012) Perceived determinants of well-being and enjoyment level of leisure activities Leisure Sciences 34(3) 199-216

Allen Colin (2003) The benefits of meditation Psychology Today March 24 2003 Article ID 2716

American Heart Association (AHA) (2011) Top 10 tips to refresh yourself Retrieved from wwwheartorgHEARTORG CaregiverRefreshTop10TipstoRefreshYourselfTop-10-Tips-to-Refresh-Yourself_UCM_301810_Articlejspa

Bassi M P Steca D Monzani A Greco and A Delle Fave (2013) Personality and optimal experience in adolescence Implications for well-being and development Journal of Happiness Studies June 1573-7780

Centers for Disease Control and Prevention (2011) How much physical activity do you need Retrieved October 31 2011 from wwwcdcgovphysicalactivityeveryoneguidelinesindexhtml

TAKE A BREAK FROM YOUR DAILY ROUTINE WITHOUT FEELING GUILTY

It is mentally healthy to take breaks from lifersquos daily routine and such breaks should not come with guilt Slipping away from your daily routine doesnrsquot have to occur for extended periods of time It can mean taking a bath reading a book uninterrupted or going to your bedroom with your door closed to sit in solitude Help your family and friends around you understand that this is a time you do not want any interruptions If itrsquos difficult for people to leave you alone leave the house and go for a walk meet a friend for coffee or see a movie

MAKE A ldquoTO-DO LISTrdquo

A ldquoto-do listrdquo is a motivating and organizational tool that helps you plan your day and manage your time effectively Prioritizing your list into due dates short-term and long-term goals andor rank of importance can help you feel more control and balance It also helps you recognize that everything does not have to be accomshyplished in one day Crossing items off of a to-do list can be gratifying and empowering because it is a mental reminder that yoursquore making progress Leave enough room in your day for day-to-day tasks and other unplanned events that naturally appear If you are feeling down at the end of the day because your list is incomshyplete remember that some days are better than others and accept the unfinished to-do list for what it is an opportunity to finish it tomorrow

Set an alarm to remind you about ldquome timerdquo Eventually it will become a habit that you wonrsquot want to break

BE PHYSICALLY ACTIVE

Physical activity and exercise including strength training is a healthy way to spend ldquome timerdquo Exercise affects overall physical and mental well-being It increases strength cardiovascular conditioning flexibility balance and muscle mass It also decreases body fat helps boost self-esteem and confidence and helps lower stress and anxiety Walking is a great way to get started with an exercise routine even if it is just around the yard (AHA 2011) If you already have a regular exercise routine try something new like joining a yoga or cycling class Group exercise provides both social and physical stimulation Children and teens should exercise for approxishymately one hour per day Middle-aged and older adults should aim for at least 150 minutes of exercise per week (CDC 2011)

EAT SMART AND DRINK WATER

Wholesome nutritious foods provide you with more energy combat depression by keeping your brain functioning at its best and prevent numerous other health problems such as obesity diabetes heart disease and cancers Drinking plenty of water will help hydrate your skin and your body It also flushes toxins out of your body and helps you concentrate By considering the following recommendations from the USDArsquos MyPlate program (2011) you can eat for a healthy and more successful future

bull Enjoy your food but eat less bull Avoid oversized portions bull Make half of your plate fruits and vegetables bull Make at least half of your grains whole grains bull Switch to fat-free or low-fat (1) milk bull Drink water instead of sugary drinks bull Choose food that is low in sodium

RELAX

Relaxation the bodyrsquos natural unwinding technique has been referred to as the single most important key to health and well-being As a result of relaxation you may experience more energy better sleep enhanced immunity increased concentration problem-solving abilities greater efficiency smoother emotions and fewer

physical reactions to stress Relaxation has also been known to decrease muscle tension and blood pressure and increase blood flow which is good for the heart (Mayo Clinic 2011) Relaxation can occur through taking a hot bath reading a book getting a massage or taking a few deep breaths (Mayo Clinic 2011 Kovacs 2010) Professional methods of relaxation include visual imagery body awareness and progressive muscle relaxation Meditation is a form a relaxation Meditation is a state of peace that occurs when the mind is calm Meditation helps to reduce stress depression and anxiety (Allen 2003) In addition to contributing to a calmer more peaceful and happier life meditation can increase creativity and productivity in the workplace or classroom

LAUGH

Itrsquos no joke Laughter really is the best medicine Laughter has the ability to increase the ldquofeel goodrdquo hormones in the body called endorphins Laughter boosts the immune system which contributes to overall healthiness Finding humor in daily situations can even reduce stress lower depression and help your mind and body heal (AHA 2011) With such positive benefits of laughter make laughing a goal Laughter is contagious Watch a funny movie or television show go to a comedy club take an impromptu comedy class or simply laugh with a close friend or loved one

JUST SAY NO

Do you find yourself saying ldquoyesrdquo to everything that is asked of you even if it is something you really do not want to do Always saying yes is not healthy It often overcommits you which can cause stress and fatigue Saying no allows you to honor existing obligations and dedicate quality time to those commitments Saying no to things that you have always done but are tired of doing allows you to try new things You should not feel guilty saying no as saying no helps you to focus on whatrsquos important

CREATE A BUCKET LIST

A bucket list can act as a road map for ldquome timerdquo today and into the future A bucket list is a list of goals dreams and life experiences that are important for you to experience within your lifetime Bucket lists aim to help you maximize every moment of your existence and live your life to the fullest Bucket lists can be groundshying because we too often get caught up in the madness of daily activities and fail to live by personal plans and goals A bucket list helps you identify purpose and meaning because it provides reminders about what is imporshytant in life what you have done and where you want to go While bucket lists are often associated with dreams of traveling the world or skydiving your list should fit your personal goals and dreams no matter how big or small (Grossman and Bly 2008)

CONCLUSION

In todayrsquos busy world you juggle multiple priorities and responsibilities and likely make time for others before making time for yourself You are important too Taking time for you ndash even if it is just for 10 minutes a day ndash is a healthy lifestyle behavior that influences optimal aging throughout the lifespan

REFERENCES

Abraham J A Velenczei and A Szabo (2012) Perceived determinants of well-being and enjoyment level of leisure activities Leisure Sciences 34(3) 199-216

Allen Colin (2003) The benefits of meditation Psychology Today March 24 2003 Article ID 2716

American Heart Association (AHA) (2011) Top 10 tips to refresh yourself Retrieved from wwwheartorgHEARTORG CaregiverRefreshTop10TipstoRefreshYourselfTop-10-Tips-to-Refresh-Yourself_UCM_301810_Articlejspa

Bassi M P Steca D Monzani A Greco and A Delle Fave (2013) Personality and optimal experience in adolescence Implications for well-being and development Journal of Happiness Studies June 1573-7780

Centers for Disease Control and Prevention (2011) How much physical activity do you need Retrieved October 31 2011 from wwwcdcgovphysicalactivityeveryoneguidelinesindexhtml

physical reactions to stress Relaxation has also been known to decrease muscle tension and blood pressure and increase blood flow which is good for the heart (Mayo Clinic 2011) Relaxation can occur through taking a hot bath reading a book getting a massage or taking a few deep breaths (Mayo Clinic 2011 Kovacs 2010) Professional methods of relaxation include visual imagery body awareness and progressive muscle relaxation Meditation is a form a relaxation Meditation is a state of peace that occurs when the mind is calm Meditation helps to reduce stress depression and anxiety (Allen 2003) In addition to contributing to a calmer more peaceful and happier life meditation can increase creativity and productivity in the workplace or classroom

LAUGH

Itrsquos no joke Laughter really is the best medicine Laughter has the ability to increase the ldquofeel goodrdquo hormones in the body called endorphins Laughter boosts the immune system which contributes to overall healthiness Finding humor in daily situations can even reduce stress lower depression and help your mind and body heal (AHA 2011) With such positive benefits of laughter make laughing a goal Laughter is contagious Watch a funny movie or television show go to a comedy club take an impromptu comedy class or simply laugh with a close friend or loved one

JUST SAY NO

Do you find yourself saying ldquoyesrdquo to everything that is asked of you even if it is something you really do not want to do Always saying yes is not healthy It often overcommits you which can cause stress and fatigue Saying no allows you to honor existing obligations and dedicate quality time to those commitments Saying no to things that you have always done but are tired of doing allows you to try new things You should not feel guilty saying no as saying no helps you to focus on whatrsquos important

CREATE A BUCKET LIST

A bucket list can act as a road map for ldquome timerdquo today and into the future A bucket list is a list of goals dreams and life experiences that are important for you to experience within your lifetime Bucket lists aim to help you maximize every moment of your existence and live your life to the fullest Bucket lists can be groundshying because we too often get caught up in the madness of daily activities and fail to live by personal plans and goals A bucket list helps you identify purpose and meaning because it provides reminders about what is imporshytant in life what you have done and where you want to go While bucket lists are often associated with dreams of traveling the world or skydiving your list should fit your personal goals and dreams no matter how big or small (Grossman and Bly 2008)

CONCLUSION

In todayrsquos busy world you juggle multiple priorities and responsibilities and likely make time for others before making time for yourself You are important too Taking time for you ndash even if it is just for 10 minutes a day ndash is a healthy lifestyle behavior that influences optimal aging throughout the lifespan

REFERENCES

Abraham J A Velenczei and A Szabo (2012) Perceived determinants of well-being and enjoyment level of leisure activities Leisure Sciences 34(3) 199-216

Allen Colin (2003) The benefits of meditation Psychology Today March 24 2003 Article ID 2716

American Heart Association (AHA) (2011) Top 10 tips to refresh yourself Retrieved from wwwheartorgHEARTORG CaregiverRefreshTop10TipstoRefreshYourselfTop-10-Tips-to-Refresh-Yourself_UCM_301810_Articlejspa

Bassi M P Steca D Monzani A Greco and A Delle Fave (2013) Personality and optimal experience in adolescence Implications for well-being and development Journal of Happiness Studies June 1573-7780

Centers for Disease Control and Prevention (2011) How much physical activity do you need Retrieved October 31 2011 from wwwcdcgovphysicalactivityeveryoneguidelinesindexhtml

Girishwar M (2009) Self and well-being Psychological Studies 54(2) June 2009 85-86

Grossman C and L Bly (2008) Making a lsquobucket listrsquo before you kick Retrieved from wwwusatodaycomnews religion2008-01-14-bucket-list_Nhtm

Hutnik N P Smith and T Koch (2012) What does it feel like to be 100 Socio-emotional aspects of well-being in the stories of 16 centenarians living in the United Kingdom Aging and Mental Health 16(7) 811-818

Kalash N (2011) Why a to do list keeps you healthy Prevention Retrieved October 31 2011 from wwwpreventioncomtodolistslist7shtml

Kovacs J (2010) Blissing out 10 relaxation techniques to reduce stress on-the-spot Retrieved from wwwwebmdcombalancestress-managementfeaturesblissing-out-10-relaxation-techniques-reduce-stress-spot

Mayo Clinic (2011) Relaxation techniques Try these steps to reduce stress Retrieved from wwwmayocliniccomhealthrelaxation-techniqueSR00007

United States Department of Agriculture (USDA) (2011) Choose MyPlate Retrieved from wwwchoosemyplategov

Printed by University of Arkansas Cooperative Extension Service Printing Services United States Department of Agriculture University of Arkansas and County Governments Cooperating

The Arkansas Cooperative Extension Service offers its programs to all eligible persons regardless of race color sex gender identity sexual orientation national origin religion age disability marital or

veteran status genetic information or any other legally protected status and is an Affirmative ActionEqual Opportunity Employer FCS778

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1. CountyInfo Pike County13Extension Office13148 Trviette Drive13Pikeville KY1341501-127113(606) 432-2534