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
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
Ana Dyt
CD
1
2
3
4
5
6
7
8
9
1
A bucket lnot everyoalso inclu
Directionsyou want tothink these
Column 1 Dream As
1 ___
2 ___
3 ___
4 ___
5 ___
6 ___
7 ___
8 ___
9 ___
10 ____
list is a lisone wantsde dream
s In columo make or
e events m
spiration
________
________
________
________
________
________
________
________
________
________
st of things to jump s aspirat
mn 1 write anticipate
might take p
Plan or D
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
gs you waout of plaions plan
down youe making inplace in Co
Decision
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
nt to do banes or clins and dec
r dreams n the futureolumn 2
________
________
________
________
________
________
________
________
________
________
Buck
before youimb mouncisions fo
aspiratione Include
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
ket L
u die Keentains A or the futu
ns plans ae your age
_______
_______
_______
_______
_______
_______
_______
_______
_______
______
List
ep in mindbucket lis
ure
ndor decidate that y
ColumAge o
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
____
d that st can
sions you
mn 2 or Date
_____
_____
_____
_____
_____
_____
_____
_____
_____
_____
- CountyInfo Pike County13Extension Office13148 Trviette Drive13Pikeville KY1341501-127113(606) 432-2534
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
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
Ana Dyt
CD
1
2
3
4
5
6
7
8
9
1
A bucket lnot everyoalso inclu
Directionsyou want tothink these
Column 1 Dream As
1 ___
2 ___
3 ___
4 ___
5 ___
6 ___
7 ___
8 ___
9 ___
10 ____
list is a lisone wantsde dream
s In columo make or
e events m
spiration
________
________
________
________
________
________
________
________
________
________
st of things to jump s aspirat
mn 1 write anticipate
might take p
Plan or D
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
gs you waout of plaions plan
down youe making inplace in Co
Decision
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
nt to do banes or clins and dec
r dreams n the futureolumn 2
________
________
________
________
________
________
________
________
________
________
Buck
before youimb mouncisions fo
aspiratione Include
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
ket L
u die Keentains A or the futu
ns plans ae your age
_______
_______
_______
_______
_______
_______
_______
_______
_______
______
List
ep in mindbucket lis
ure
ndor decidate that y
ColumAge o
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
____
d that st can
sions you
mn 2 or Date
_____
_____
_____
_____
_____
_____
_____
_____
_____
_____
- CountyInfo Pike County13Extension Office13148 Trviette Drive13Pikeville KY1341501-127113(606) 432-2534
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
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
Ana Dyt
CD
1
2
3
4
5
6
7
8
9
1
A bucket lnot everyoalso inclu
Directionsyou want tothink these
Column 1 Dream As
1 ___
2 ___
3 ___
4 ___
5 ___
6 ___
7 ___
8 ___
9 ___
10 ____
list is a lisone wantsde dream
s In columo make or
e events m
spiration
________
________
________
________
________
________
________
________
________
________
st of things to jump s aspirat
mn 1 write anticipate
might take p
Plan or D
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
gs you waout of plaions plan
down youe making inplace in Co
Decision
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
nt to do banes or clins and dec
r dreams n the futureolumn 2
________
________
________
________
________
________
________
________
________
________
Buck
before youimb mouncisions fo
aspiratione Include
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
ket L
u die Keentains A or the futu
ns plans ae your age
_______
_______
_______
_______
_______
_______
_______
_______
_______
______
List
ep in mindbucket lis
ure
ndor decidate that y
ColumAge o
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
____
d that st can
sions you
mn 2 or Date
_____
_____
_____
_____
_____
_____
_____
_____
_____
_____
- CountyInfo Pike County13Extension Office13148 Trviette Drive13Pikeville KY1341501-127113(606) 432-2534
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
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
Ana Dyt
CD
1
2
3
4
5
6
7
8
9
1
A bucket lnot everyoalso inclu
Directionsyou want tothink these
Column 1 Dream As
1 ___
2 ___
3 ___
4 ___
5 ___
6 ___
7 ___
8 ___
9 ___
10 ____
list is a lisone wantsde dream
s In columo make or
e events m
spiration
________
________
________
________
________
________
________
________
________
________
st of things to jump s aspirat
mn 1 write anticipate
might take p
Plan or D
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
gs you waout of plaions plan
down youe making inplace in Co
Decision
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
nt to do banes or clins and dec
r dreams n the futureolumn 2
________
________
________
________
________
________
________
________
________
________
Buck
before youimb mouncisions fo
aspiratione Include
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
ket L
u die Keentains A or the futu
ns plans ae your age
_______
_______
_______
_______
_______
_______
_______
_______
_______
______
List
ep in mindbucket lis
ure
ndor decidate that y
ColumAge o
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
____
d that st can
sions you
mn 2 or Date
_____
_____
_____
_____
_____
_____
_____
_____
_____
_____
- CountyInfo Pike County13Extension Office13148 Trviette Drive13Pikeville KY1341501-127113(606) 432-2534
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
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
Ana Dyt
CD
1
2
3
4
5
6
7
8
9
1
A bucket lnot everyoalso inclu
Directionsyou want tothink these
Column 1 Dream As
1 ___
2 ___
3 ___
4 ___
5 ___
6 ___
7 ___
8 ___
9 ___
10 ____
list is a lisone wantsde dream
s In columo make or
e events m
spiration
________
________
________
________
________
________
________
________
________
________
st of things to jump s aspirat
mn 1 write anticipate
might take p
Plan or D
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
gs you waout of plaions plan
down youe making inplace in Co
Decision
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
nt to do banes or clins and dec
r dreams n the futureolumn 2
________
________
________
________
________
________
________
________
________
________
Buck
before youimb mouncisions fo
aspiratione Include
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
ket L
u die Keentains A or the futu
ns plans ae your age
_______
_______
_______
_______
_______
_______
_______
_______
_______
______
List
ep in mindbucket lis
ure
ndor decidate that y
ColumAge o
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
____
d that st can
sions you
mn 2 or Date
_____
_____
_____
_____
_____
_____
_____
_____
_____
_____
- CountyInfo Pike County13Extension Office13148 Trviette Drive13Pikeville KY1341501-127113(606) 432-2534
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
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
Ana Dyt
CD
1
2
3
4
5
6
7
8
9
1
A bucket lnot everyoalso inclu
Directionsyou want tothink these
Column 1 Dream As
1 ___
2 ___
3 ___
4 ___
5 ___
6 ___
7 ___
8 ___
9 ___
10 ____
list is a lisone wantsde dream
s In columo make or
e events m
spiration
________
________
________
________
________
________
________
________
________
________
st of things to jump s aspirat
mn 1 write anticipate
might take p
Plan or D
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
gs you waout of plaions plan
down youe making inplace in Co
Decision
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
nt to do banes or clins and dec
r dreams n the futureolumn 2
________
________
________
________
________
________
________
________
________
________
Buck
before youimb mouncisions fo
aspiratione Include
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
ket L
u die Keentains A or the futu
ns plans ae your age
_______
_______
_______
_______
_______
_______
_______
_______
_______
______
List
ep in mindbucket lis
ure
ndor decidate that y
ColumAge o
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
____
d that st can
sions you
mn 2 or Date
_____
_____
_____
_____
_____
_____
_____
_____
_____
_____
- CountyInfo Pike County13Extension Office13148 Trviette Drive13Pikeville KY1341501-127113(606) 432-2534
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
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
Ana Dyt
CD
1
2
3
4
5
6
7
8
9
1
A bucket lnot everyoalso inclu
Directionsyou want tothink these
Column 1 Dream As
1 ___
2 ___
3 ___
4 ___
5 ___
6 ___
7 ___
8 ___
9 ___
10 ____
list is a lisone wantsde dream
s In columo make or
e events m
spiration
________
________
________
________
________
________
________
________
________
________
st of things to jump s aspirat
mn 1 write anticipate
might take p
Plan or D
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
gs you waout of plaions plan
down youe making inplace in Co
Decision
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
nt to do banes or clins and dec
r dreams n the futureolumn 2
________
________
________
________
________
________
________
________
________
________
Buck
before youimb mouncisions fo
aspiratione Include
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
ket L
u die Keentains A or the futu
ns plans ae your age
_______
_______
_______
_______
_______
_______
_______
_______
_______
______
List
ep in mindbucket lis
ure
ndor decidate that y
ColumAge o
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
____
d that st can
sions you
mn 2 or Date
_____
_____
_____
_____
_____
_____
_____
_____
_____
_____
- CountyInfo Pike County13Extension Office13148 Trviette Drive13Pikeville KY1341501-127113(606) 432-2534
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
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
Ana Dyt
CD
1
2
3
4
5
6
7
8
9
1
A bucket lnot everyoalso inclu
Directionsyou want tothink these
Column 1 Dream As
1 ___
2 ___
3 ___
4 ___
5 ___
6 ___
7 ___
8 ___
9 ___
10 ____
list is a lisone wantsde dream
s In columo make or
e events m
spiration
________
________
________
________
________
________
________
________
________
________
st of things to jump s aspirat
mn 1 write anticipate
might take p
Plan or D
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
gs you waout of plaions plan
down youe making inplace in Co
Decision
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
nt to do banes or clins and dec
r dreams n the futureolumn 2
________
________
________
________
________
________
________
________
________
________
Buck
before youimb mouncisions fo
aspiratione Include
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
ket L
u die Keentains A or the futu
ns plans ae your age
_______
_______
_______
_______
_______
_______
_______
_______
_______
______
List
ep in mindbucket lis
ure
ndor decidate that y
ColumAge o
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
____
d that st can
sions you
mn 2 or Date
_____
_____
_____
_____
_____
_____
_____
_____
_____
_____
- CountyInfo Pike County13Extension Office13148 Trviette Drive13Pikeville KY1341501-127113(606) 432-2534
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
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
Ana Dyt
CD
1
2
3
4
5
6
7
8
9
1
A bucket lnot everyoalso inclu
Directionsyou want tothink these
Column 1 Dream As
1 ___
2 ___
3 ___
4 ___
5 ___
6 ___
7 ___
8 ___
9 ___
10 ____
list is a lisone wantsde dream
s In columo make or
e events m
spiration
________
________
________
________
________
________
________
________
________
________
st of things to jump s aspirat
mn 1 write anticipate
might take p
Plan or D
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
gs you waout of plaions plan
down youe making inplace in Co
Decision
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
nt to do banes or clins and dec
r dreams n the futureolumn 2
________
________
________
________
________
________
________
________
________
________
Buck
before youimb mouncisions fo
aspiratione Include
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
ket L
u die Keentains A or the futu
ns plans ae your age
_______
_______
_______
_______
_______
_______
_______
_______
_______
______
List
ep in mindbucket lis
ure
ndor decidate that y
ColumAge o
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
____
d that st can
sions you
mn 2 or Date
_____
_____
_____
_____
_____
_____
_____
_____
_____
_____
- CountyInfo Pike County13Extension Office13148 Trviette Drive13Pikeville KY1341501-127113(606) 432-2534
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
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
Ana Dyt
CD
1
2
3
4
5
6
7
8
9
1
A bucket lnot everyoalso inclu
Directionsyou want tothink these
Column 1 Dream As
1 ___
2 ___
3 ___
4 ___
5 ___
6 ___
7 ___
8 ___
9 ___
10 ____
list is a lisone wantsde dream
s In columo make or
e events m
spiration
________
________
________
________
________
________
________
________
________
________
st of things to jump s aspirat
mn 1 write anticipate
might take p
Plan or D
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
gs you waout of plaions plan
down youe making inplace in Co
Decision
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
nt to do banes or clins and dec
r dreams n the futureolumn 2
________
________
________
________
________
________
________
________
________
________
Buck
before youimb mouncisions fo
aspiratione Include
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
ket L
u die Keentains A or the futu
ns plans ae your age
_______
_______
_______
_______
_______
_______
_______
_______
_______
______
List
ep in mindbucket lis
ure
ndor decidate that y
ColumAge o
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
____
d that st can
sions you
mn 2 or Date
_____
_____
_____
_____
_____
_____
_____
_____
_____
_____
- CountyInfo Pike County13Extension Office13148 Trviette Drive13Pikeville KY1341501-127113(606) 432-2534
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
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
Ana Dyt
CD
1
2
3
4
5
6
7
8
9
1
A bucket lnot everyoalso inclu
Directionsyou want tothink these
Column 1 Dream As
1 ___
2 ___
3 ___
4 ___
5 ___
6 ___
7 ___
8 ___
9 ___
10 ____
list is a lisone wantsde dream
s In columo make or
e events m
spiration
________
________
________
________
________
________
________
________
________
________
st of things to jump s aspirat
mn 1 write anticipate
might take p
Plan or D
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
gs you waout of plaions plan
down youe making inplace in Co
Decision
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
nt to do banes or clins and dec
r dreams n the futureolumn 2
________
________
________
________
________
________
________
________
________
________
Buck
before youimb mouncisions fo
aspiratione Include
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
ket L
u die Keentains A or the futu
ns plans ae your age
_______
_______
_______
_______
_______
_______
_______
_______
_______
______
List
ep in mindbucket lis
ure
ndor decidate that y
ColumAge o
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
____
d that st can
sions you
mn 2 or Date
_____
_____
_____
_____
_____
_____
_____
_____
_____
_____
- CountyInfo Pike County13Extension Office13148 Trviette Drive13Pikeville KY1341501-127113(606) 432-2534
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
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
Ana Dyt
CD
1
2
3
4
5
6
7
8
9
1
A bucket lnot everyoalso inclu
Directionsyou want tothink these
Column 1 Dream As
1 ___
2 ___
3 ___
4 ___
5 ___
6 ___
7 ___
8 ___
9 ___
10 ____
list is a lisone wantsde dream
s In columo make or
e events m
spiration
________
________
________
________
________
________
________
________
________
________
st of things to jump s aspirat
mn 1 write anticipate
might take p
Plan or D
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
gs you waout of plaions plan
down youe making inplace in Co
Decision
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
nt to do banes or clins and dec
r dreams n the futureolumn 2
________
________
________
________
________
________
________
________
________
________
Buck
before youimb mouncisions fo
aspiratione Include
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
ket L
u die Keentains A or the futu
ns plans ae your age
_______
_______
_______
_______
_______
_______
_______
_______
_______
______
List
ep in mindbucket lis
ure
ndor decidate that y
ColumAge o
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
____
d that st can
sions you
mn 2 or Date
_____
_____
_____
_____
_____
_____
_____
_____
_____
_____
- CountyInfo Pike County13Extension Office13148 Trviette Drive13Pikeville KY1341501-127113(606) 432-2534
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
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
Ana Dyt
CD
1
2
3
4
5
6
7
8
9
1
A bucket lnot everyoalso inclu
Directionsyou want tothink these
Column 1 Dream As
1 ___
2 ___
3 ___
4 ___
5 ___
6 ___
7 ___
8 ___
9 ___
10 ____
list is a lisone wantsde dream
s In columo make or
e events m
spiration
________
________
________
________
________
________
________
________
________
________
st of things to jump s aspirat
mn 1 write anticipate
might take p
Plan or D
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
gs you waout of plaions plan
down youe making inplace in Co
Decision
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
nt to do banes or clins and dec
r dreams n the futureolumn 2
________
________
________
________
________
________
________
________
________
________
Buck
before youimb mouncisions fo
aspiratione Include
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
ket L
u die Keentains A or the futu
ns plans ae your age
_______
_______
_______
_______
_______
_______
_______
_______
_______
______
List
ep in mindbucket lis
ure
ndor decidate that y
ColumAge o
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
____
d that st can
sions you
mn 2 or Date
_____
_____
_____
_____
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_____
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_____
- CountyInfo Pike County13Extension Office13148 Trviette Drive13Pikeville KY1341501-127113(606) 432-2534
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
Ana Dyt
CD
1
2
3
4
5
6
7
8
9
1
A bucket lnot everyoalso inclu
Directionsyou want tothink these
Column 1 Dream As
1 ___
2 ___
3 ___
4 ___
5 ___
6 ___
7 ___
8 ___
9 ___
10 ____
list is a lisone wantsde dream
s In columo make or
e events m
spiration
________
________
________
________
________
________
________
________
________
________
st of things to jump s aspirat
mn 1 write anticipate
might take p
Plan or D
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
gs you waout of plaions plan
down youe making inplace in Co
Decision
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
nt to do banes or clins and dec
r dreams n the futureolumn 2
________
________
________
________
________
________
________
________
________
________
Buck
before youimb mouncisions fo
aspiratione Include
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
ket L
u die Keentains A or the futu
ns plans ae your age
_______
_______
_______
_______
_______
_______
_______
_______
_______
______
List
ep in mindbucket lis
ure
ndor decidate that y
ColumAge o
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
____
d that st can
sions you
mn 2 or Date
_____
_____
_____
_____
_____
_____
_____
_____
_____
_____
- CountyInfo Pike County13Extension Office13148 Trviette Drive13Pikeville KY1341501-127113(606) 432-2534
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
Ana Dyt
CD
1
2
3
4
5
6
7
8
9
1
A bucket lnot everyoalso inclu
Directionsyou want tothink these
Column 1 Dream As
1 ___
2 ___
3 ___
4 ___
5 ___
6 ___
7 ___
8 ___
9 ___
10 ____
list is a lisone wantsde dream
s In columo make or
e events m
spiration
________
________
________
________
________
________
________
________
________
________
st of things to jump s aspirat
mn 1 write anticipate
might take p
Plan or D
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
gs you waout of plaions plan
down youe making inplace in Co
Decision
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
nt to do banes or clins and dec
r dreams n the futureolumn 2
________
________
________
________
________
________
________
________
________
________
Buck
before youimb mouncisions fo
aspiratione Include
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
ket L
u die Keentains A or the futu
ns plans ae your age
_______
_______
_______
_______
_______
_______
_______
_______
_______
______
List
ep in mindbucket lis
ure
ndor decidate that y
ColumAge o
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
____
d that st can
sions you
mn 2 or Date
_____
_____
_____
_____
_____
_____
_____
_____
_____
_____
- CountyInfo Pike County13Extension Office13148 Trviette Drive13Pikeville KY1341501-127113(606) 432-2534
Ana Dyt
CD
1
2
3
4
5
6
7
8
9
1
A bucket lnot everyoalso inclu
Directionsyou want tothink these
Column 1 Dream As
1 ___
2 ___
3 ___
4 ___
5 ___
6 ___
7 ___
8 ___
9 ___
10 ____
list is a lisone wantsde dream
s In columo make or
e events m
spiration
________
________
________
________
________
________
________
________
________
________
st of things to jump s aspirat
mn 1 write anticipate
might take p
Plan or D
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
gs you waout of plaions plan
down youe making inplace in Co
Decision
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
nt to do banes or clins and dec
r dreams n the futureolumn 2
________
________
________
________
________
________
________
________
________
________
Buck
before youimb mouncisions fo
aspiratione Include
_______
_______
_______
_______
_______
_______
_______
_______
_______
_______
ket L
u die Keentains A or the futu
ns plans ae your age
_______
_______
_______
_______
_______
_______
_______
_______
_______
______
List
ep in mindbucket lis
ure
ndor decidate that y
ColumAge o
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
_ ____
____
d that st can
sions you
mn 2 or Date
_____
_____
_____
_____
_____
_____
_____
_____
_____
_____
- CountyInfo Pike County13Extension Office13148 Trviette Drive13Pikeville KY1341501-127113(606) 432-2534