Campbell County FCS Welcomes Dietetic Intern · Physical Activity, Exercise and Fall Prevention Amy F. Hosier, Family Life Specialist, Department of Family Studies Talk to your physician

Cooperative Extension Service

Campbell County

3500 Alexandria Pike

Highland Heights, KY 41076

(859) 572-2600

Fax: (859) 572-2619

www.campbell.ca.uky.edu

Upcoming Events All programs are located at the

Campbell County Extension office

unless noted below. Homemaker Club Information: Meetings and Important Dates (see page 6)

Homemaker Council Meeting February 21, 2020 10:00 a.m.

Lunch & Learn: Working with Polymer Clay: Coasters and More February 11, 2020 11:30 a.m.

Right Sizing Your Home & World February 26, 2020 1:30 p.m. (see flyer on page 5)

Chalkboard Necklace March 11, 2020 9:00 a.m. (more info on page 6)

Cleaning Matters Workshop Kenton County Extension Office April 28, 2020 1:30 p.m. (see flyer on page 16)

Grow Your Own Salad March 30, 2020 1:30 p.m. (see flyer on page 20)

Growing & Using Culinary Herbs May 7, 2020 1:30 p.m. (see flyer on page 15)

FEBRUARY 2020

Who am I?

Great question.

My name is

Shelly Beck

and I am a

dietetic intern

through an

organization

based out of

Bothell,

Washington called Garden to Table

Nutrition.

How did I get here?

I have always loved food. Pretty

simple, I just love food. I think it is

extraordinary to learn about what

happens in your body when you

begin to get hungry, decide what to

eat, eat it, and digest it. It also

amazes me just how much food can

really heal. So, because of this

passion of mine I received a degree

in general dietetics at the wonderful

Eastern Kentucky University in

Richmond Ky. Richmond is not only

home to EKU, but also to the best

coffee shop in the world called

Purdy’s Coffee Co, where I have been

working for three years. I still work

there even as an intern because I just

can’t seem to get away. I also have

the amazing opportunity to volunteer

at an animal sanctuary in central KY

called Wild Earth Farm and Sanctuary

every Sunday, and it has been so

educational and exciting.

How did I get to the extension

office? A few years ago, I

volunteered with Ronda Rex just to

see the different types of jobs I could

potentially have, and I absolutely

loved it. So, I was thrilled at the idea

of coming back here while also

getting internship credit. I have

previously interned at a retreat

center, at a hospital, and after being

here for about two months, I will be

interning at God’s Pantry Food Bank

in Lexington. There are a lot of really

exciting things happening for me!

What’s next?

I have lived in KY for the past 23

years. Most of my family lives here

too. I love my family and they have

been my biggest support system.

However, as much as I have loved

living here and being with family, my

home is in Colorado. For the past two

summers I have lived there. This

coming May, when I finish my

internship completely, I’ll move to

Colorado for good! I hope to become

a registered dietitian and work as a

clinical dietitian or in community

nutrition, hike and explore Colorado,

and maybe open a coffee shop of my

own? The possibilities are endless,

but for now I am grateful to be here

learning all that I can at the Campbell

County Extension Office.

Campbell County FCS Welcomes Dietetic Intern

Page 2 - February 2020 Family & Consumer Sciences

H e a lt h & W e l l n e s s

Stand Up to Falling

Physical Activity, Exercise and Fall Prevention Amy F. Hosier, Family Life Specialist, Department of Family Studies

Talk to your physician before starting

an exercise program. But also talk to

your doctor if you avoid activity and

exercise because you fear you will fall.

Your physician can work with you or

recommend a physical therapist who

can help you create an exercise

program designed especially for you. A

physical therapist can also use

techniques such as electrical

stimulation, massage, or ultrasound to

help improve flexibility and reduce fall

risks. Physicians can also help you if

falling is related to a medical condition,

medications, or a balance disorder.

Start slowly, set realistic goals, and

listen to your body. If 10 to 30

seconds or 3 to 5 repetitions is too

challenging, perform as many

repetitions or hold for as long as you

feel comfortable. Work your way

toward more.

Regardless of the exercise you

choose, your physical activity should

match your needs and abilities. Some

people can walk three miles without

thinking twice about it, but others

may be able to only walk down the

hall and back. At whatever level you

begin, a fall prevention program

should include an appropriate

exercise plan that addresses strength,

balance, and flexibility. The Mayo

Clinic recommends walking, water

workouts, and tai chi; your routine

may be as simple as walking, using

hand weights, and stretching to

music.

Strength Decreased muscle strength is

associated with increased risk of

falling. Because gradual muscle loss is

a natural part of the aging process,

physical activity and exercise habits

that improve strength are important.

According to the Fall Prevention

Institute, 30 to 40 percent of muscle

mass is lost by age 65, and by age 70

or 80, the average loss of muscle

strength in the upper thigh muscles is

about 20 to 40 percent. Such muscle

loss can create potential problems for

people trying to stand or walk

without falling. In addition, those who

have experienced a fall or feel weak

or unsteady on their feet might stop

or decrease physical activity and

exercise in order to feel safer. Disuse,

however, can cause more harm than

good, as muscle and tissue loss affect

the muscle’s ability to function

properly.

The good news: It is never too late

and you are never too old to begin

strength training. Even though

muscle mass decreases with age,

research has demonstrated that older

adults, even those 85 years old and

older, who strength train are able to

increase muscle mass and strength. In

older adults, increased strength,

especially in the leg muscles, often

results in greater levels of inde-

pendence and improvements in the

ability to walk and carry out daily

living activities. Strength training

helps with muscle tone and balance,

and it aids mobility, all of which help

reduce the risk of falling.

Physical inactivity leads to muscle weakness and loss, and has

a negative effect on flexibility and balance, increasing a

person’s risk of falling. To significantly minimize the chances

of falling, strength, balance, and flexibility must be increased.

This increase can be accomplished through ordinary physical

activity (daily activities that involve movement, such as

housework, gardening, walking, and climbing stairs) and

exercise (planned activity performed for the purpose of

obtaining fitness and health benefits, such as swimming,

cycling, golfing, and working out at a health club).

Family & Consumer Sciences February 2020 - Page 3

Leg straightening strengthens your thighs

Sit in a

sturdy

chair with

your back

supported

by the

chair. (For

added

comfort

behind the

leg, you may choose to put a rolled

bath towel at the edge of the chair,

under your thighs.) Breathe in

slowly.

Breathe out and slowly extend one

leg in front of you as straight as

possible, but don’t lock your knee.

Flex foot to point toes toward the

ceiling. Hold position for 1 second.

Breathe in as you slowly lower leg

back down.

Repeat 10 to 15 times, then switch

to the other leg.

Perform two sets of 10 to 15

repetitions on each leg.

Balance Poor balance is an important

predictor of falling. Our muscles are

continually making slight movements

to help our body maintain a balanced

position. Muscle strength, vision, and

sensation are essential to good

balance. Weak leg muscles, poor

vision, and slow reaction time

decrease an older adult’s balance and

increase the risk of falling. Medical

complications, medications, and

various balance disorders—dizziness,

vertigo, problems with equilibrium—

also affect some older adults. When

balance becomes impaired, older

adults are more likely to experience

general postural unsteadiness and

falls.

The good news: Just as we can train

our bodies to improve strength, we

can train our bodies for better

balance to prevent falls. Good

balance facilitates independent daily

activity and increases quality of life.

Many exercises that help to improve

balance can be done anytime and

anywhere.

Good balance begins with good posture. Hold head erect with chin parallel

to floor.

Keep

shoulders

level.

Point

knee caps

and ankles

straight

ahead.

Slightly

elevate

your chest with a straight upper

back.

Practice good posture while sitting,

standing, and moving.

Stand on one foot to improve balance.

Stand

on one

foot

behind a

sturdy

chair,

holding

on for

balance.

Hold

position

for up to 10 seconds.

Repeat 10 to 15 times, then switch

to the other leg.

Perform two sets of 10 to 15

repetitions on each leg.

Flexibility Aging can affect a person’s ability to

be flexible. Flexibility is important

because it helps prevent muscle

tension and allows muscles to move

smoothly, and keeps the body

protected from injury, including falls.

Cartilage—the tough, flexible

connective tissue found in many

joints—helps support the bones and

allows the joints to move. With age,

the cartilage in the joints becomes

rough, especially in the joint areas

that receive the most stress, such as

the hips and knees. Stiffness,

soreness, or the natural aging of the

skeletal system can force a change in

posture to accommodate the aches

and pains. Poor posture can lead to

tight muscles, impaired balance, and

inflexibility.

The good news: Stretching is an easy

way to keep the body flexible.

Although it is often the most

overlooked part of an exercise

routine, stretching can improve your

performance and reduce your risk of

falling and injury, so don’t overlook it.

Stretching can reduce muscle

soreness and lower back pain,

increase blood and nutrients to the

tissues, improve your coordination,

and reduce stress. The flexibility you

develop will help you enjoy exercise

more.

Back stretch helps you develop a flexible back.

Sit up

toward the

front of a

sturdy

chair. (A

chair with

armrests

works well

too.) Stay

as straight

as possible.

Keep your feet flat on the floor,

shoulder-width apart.

Slowly twist to the left from your

waist without moving your hips. Turn

your head to the left. Lift your left

hand and reach toward the back of

the chair. If you can reach

(continued on next page)

Try

this!

Try

this!

Try

this!

Try

this!


Stand Up to Falling (continued from page 3)

the back of the chair, you may

use that to hold onto. Place your

right hand on the outside of your

left thigh. Twist farther, if

possible.

Hold the position for 10 to 30

seconds.

Slowly return to face forward.

Repeat on the right side.

Perform at least 3 to 5 more

repetitions in each direction.

References A Matter of Balance (1995). University of Boston

Roybal Center Consortium. A Matter of Balance is a special program based on the fear of falling. It prepares the mind and body for exercise while aiming “to reduce [the] fear of falling, stop the fear of falling cycle, and increase activity levels among community dwelling older adults.” For more information on A Matter of Balance, contact your local extension agent or the Kentucky Department for Aging and Independent Living (DAIL).

American Geriatrics Society. (2007). Falls in older adults: Management in primary practice. Retrieved August 25, 2009, from The American Geriatrics Society Web site: http://www.healthinaging.org/public_education/tools/06_falls_general_information.pdf.

Bellew, J. W., J. W. Yates, and D. R. Gater (2003). The initial effects of low-volume strength training on balance in untrained older men and women. Journal of Strength and Conditioning Research, 17(1), 121-128.

Centers for Disease Control and Prevention. (2009). Fall Among Older Adults: An Overview. Retrieved August 31, 2009, from Centers for Disease and Prevention Web site: http://www.cdc.gov/HomeandRecreationalSafety/Falls/adultfalls.html.

Gandel, C. (2008). Avoid Bad Falls by Exercising to Improve Balance. In AARP Bulletin Today (June 13, 2008). Retrieved August 25, 2009, from Web site http://bulletin.aarp.org/yourhealth/healthyliving/articles/avoid_bad_falls.html.

Fall Prevention Institute. (2009). Falls are the lead-ing cause of adult’s injuries. Retrieved August 25, 2009, from Fall-Prevention-Institute.org Web site: http://www.fall-prevention-insti-tute.org/.

Mayo Clinic (2009). Fall Prevention: 6 ways to reduce your fall risk. Retrieved August 31, 2009, from Healthy Aging Web site: http://www.mayoclinic.com/health/fall-prevention/HQ00657.

National Institute on Aging. (2009). Exercise & physical activity: Your everyday guide from the National Institute on Aging. Retrieved August 31, 2009, from National Institute on Health Web site: http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide.

Peritore, Nicole. Get Moving Kentucky coordinator.

Saxon, S. V., & Etten, M. J. (2002). Physical change and aging: A guide for the helping professions (4th ed.). New York: Springer Publishing Company.



Homemaker W S N E

Valley Homemakers Club - Tuesday, February

11, 2020, 10:00am at the Campbell County

Extension Office. We will be planning our new

year for Valley. Bring your ideas of what you

want to learn about and what charitable

contributions we may want to consider.

Everyone is welcome and new members are

welcomed and encouraged to attend.

Crazy Quilters, Monday, February 17, 2020,

10:00am at the Campbell County Extension

Office

Claryville Homemakers Club - We will not

meet in February and March.

First Tuesday every month, 10:00 a.m. at

Plumcreek Christian Church.

Lunch Bunch - February 19, 2020 11:00 a.m.

at Elusive Cow. 519 Fairfield Ave., Bellevue, KY

41073. Please call/text Pam at 513-519-5823 by

February 11th to make your reservation.

Chalkboard Necklace WannaBees Style! -

March 11, 2020 9:00 a.m. -11:00 a.m. at

Campbell County Extension Office. We will make

a chalkboard necklace and a unique greeting

card as well. Call the extension office 859-572-

2600 to register. Space is limited. There will be a

$5.00 fee paid at the door for this class.

Lunch Bunch - March 18, 2020 11:00 a.m. at

Hofbrauhaus. 200 East Third Street, Newport,

KY 41071. Please call/text Pam at 513-519-5823

by March 11th to make your reservation.

Upcoming Meetings & Programs…

February 19, 2020

Elusive Cow - 11:00 a.m. 519 Fairfield Ave., Bellevue, KY 41073

Please call or text Pam Fields at 513-519-5823

by February 12th to make your reservation.

Holiday Treasurers Catalog

available at the Extension office. Only $5.00

200 pages of craft, gift & recipe ideas.


The Campbell County Homemakers and Campbell County 4-H’ers participated in a community service project making fidget boards for dementia patients. Several of the boards were presented to Holy Family Retirement Center. Pictured, left to right are: Cathy Schack, Director of Nursing, Betty Duvall, President of the Campbell County Homemakers, and Sister Carleen, Director of Holy Family Retirement Center.

CONGRATULATIONS ON A SUCCESSFUL 2019… LET’S MAKE 2020 EVEN BETTER!

We hope everyone had a wonderful holiday season, and

are refreshed and ready to get into the New Year with

Campbell County Homemakers.

2019 was a busy year for homemakers, we can be proud of

all our many accomplishments. Looking back through our

newsletters, you can see a few of the programs, classes,

and activities in which we had an opportunity to

participate, learn and grow. You, as a homemaker, have

these opportunities available to you. Keep that in-mind for

the new year so come and join us and take advantage of

the many things our organization will get involved in.

I am delighted to say that in addition to our successful

veteran's project, we finalized two more charitable projects

that the homemakers worked in the fall and early winter. I

am pleased to report we were able to donate a large box

of items we collected at our Holiday Treasurers program.

The items were donated to the Women's Crisis Center in

Covington, KY. Homemakers were happy to contribute to

the important services that the Women's Crisis Center

provide to the women of Northern Kentucky.

Also, the last of the fidget boards were delivered to local

nursing homes in Campbell County. We completed 22

fidget boards. Four of the 4-H students took their board

home to be given to a family member. The other 18 fidget

boards were divided and 6 each were given to The

Season's, Holy Family, and Highland Springs Nursing

Homes. All the facilities were appreciated and stated they

already had patients in mind that would enjoy and benefit

from them.

I encourage everyone to get involved in Campbell County

Homemakers this year. It can be a rewarding, as well as a

fun experience.

Betty Duvall, President of the Campbell County Homemakers and Angie Mitchell, Activities Director at the Season's Retirement and Assisted Living Home accepting fidget boards made by the Campbell County Homemakers and Campbell County 4-H’ers who participated in a community service project for dementia patients.


F o o d & N u t r i t i o n

Cheese Basics Cheese Varieties There are many varieties of cheese,

from Cheddar to Swiss, each with its

own standard of identity specified by

the Food and Drug Administration.

Cheese varieties are categorized as

natural cheese, pasteurized

process cheese, cheese

food, and cheese

spread.

Natural cheese is made

from a starter bacteria,

rennet, and milk and

allowed to solidify. It may

or may not be aged. Each natural

cheese variety is processed, resulting

in distinctive flavor and qualities.

Pasteurized process cheese is

prepared by grinding, blending, and

heating one or more natural cheeses

together to allow for uniformity and

keeping quality. American cheese is

an example of a pasteurized process

cheese. Pasteurized process cheese

products usually have good melting

properties.

Cheese food is made by blending

one or more cheeses without the use

of heat plus the addition of dairy

products such as cream, milk, skim

milk, or whey. Cheese food has a

higher percentage of moisture than

natural or pasteurized process

cheese.

Cheese spread is similar to

pasteurized process cheese food

except that an edible stabilizer and

moisture are added. This allows for

smooth spreading at room

temperature.

Cheese lovers interested in reducing

their fat and calories can still enjoy a

variety of lower-fat cheeses. Cheese

varies in fat content depending on

the amount of milkfat used to make

the cheese. Look for the words light,

reduced fat, or part-skimmed, which

indicates these cheeses are lower in

fat than their counterparts but are

not imitation cheeses.

Storing Cheese To maintain the original flavor,

appearance, and quality, unopened

cheese products should be stored in

the refrigerator. To minimize moisture

loss and odor exchange with other

foods after the cheese is opened,

keep it tightly wrapped. Surface mold

should be cut off approximately ½-

inch from the surface, but use the

cheese within one week.

Cheese is labeled with a “best if

used by” date. This date is not

an indication of safety but

tells you how long the

product should retain its

flavor and quality.

Natural Cheese and

Pasteurized Process

Cheese will last in the

refrigerator four to

eight weeks after

opening, if tightly

wrapped to prevent surface drying.

Hard cheeses like Cheddar, Colby,

Gruyere, Parmesan, and Swiss; firm

cheeses like Edam, Gouda, and

Provolone; and semisoft cheeses like

American, Asiago, Baby Swiss,

Monterey Jack, and Muenster fall in

this category. As a general rule, the

harder the cheese, the longer it will

remain fresh. Some Pasteurized

Process Cheese Products packaged in

squeeze containers and aerosol cans

are designed to remain at room

temperature unless otherwise labeled.

Soft Cheeses such as Brie,

Camembert, Limburger, Blue,

Cottage, Cream, and Neufchâtel are

more perishable because of their

higher water content. They should be

stored in a tightly sealed container

and used within two weeks. Strong

smelling cheeses should be wrapped

in plastic film and stored in airtight

containers to prevent flavoring other

refrigerated products.

Freezing Cheese Most natural cheeses freeze

successfully for six to eight weeks.

Hard cheeses freeze better than soft

cheeses. Freezing does change the

texture, making semi-soft and hard

cheeses more crumbly and causing

soft cheeses to separate slightly, but

Cheese is a creamy blend of

high-quality protein, milk-fat,

minerals such as calcium and

phosphorus, and vitamins

such as riboflavin (vitamin

B2). Cheese products vary, so

you should refer to the

product label for information

about individual products.

Cheese is also very versatile

as it partners with many

other wholesome foods,

including vegetables, fruits,

whole-grain breads, cereals,

and carbohydrate-rich pasta.


the flavor and nutritional value remain

stable. Thawed cheese is best used in

cooked dishes. Cottage cheese is not

recommended for freezing as the

curd separates and becomes mushy.

For all cheeses use an airtight,

moisture-proof container or cling

wrap.

Cooking with Cheese Some cheeses do better when

exposed to heat than others. In

general though, use low heat or just

enough to melt the cheese and blend

with other ingredients. High heat or

long cooking times cause cheese to

become tough and stringy.

Shred, grate, cube, or dice cheese to

ensure even melting. When broiling

cheese, heat less than five inches from

the broiler until the cheese just melts.

Add cheese toppings during the last

five to ten minutes of the baking time

in a 325° to 375°F oven. Covering with

crumbs may prevent toughening.

The following recipe adds a twist to a

traditional favorite. Measure cheese

based on weight. Four ounces of

cheese equals one cup of shredded.

Summer Slaw Yield: 6-8 servings

1 pound Cabbage, shredded

1 Red Bell Pepper, finely chopped

1 cup Fresh Spinach, cut into thin

strips

1 cup Monterey Jack Cheese,

shredded

1 cup Cheddar Cheese, shredded

1 cup Coleslaw Dressing, bottled

In large bowl, combine all ingredients

and mix well. Cover and refrigerate

for one hour. Nutritional Analysis: 319

calories; 11 g protein; 24 g fat; 17 g

carbohydrate.

References

~A Cheese Lover’s Guide to Lower Fat Cheeses,

Dairy Council of Wisconsin, Inc., 1991.

~A Guide to Choosing & Using Wisconsin Cheese,

Wisconsin Milk Marketing Board, 1994.

Variety Characteristics Uses

Brie

Soft; thin white edible crust, creamy interior; slightly firm and mild when young, creamy and pungent when aged

Bake in puff pastry •Bake with butter, garlic, almonds •Serve with fruit for dessert •Split and fill with walnut filling

Feta

Soft; flaky white interior; salty "pickled" flavor

On salads and spinach omelets •Add to lasagna and vegetable casseroles •Accompany citrus fruits

Limburger

Soft; smooth waxy body; creamy- white interior, brownish exterior; strong flavor, highly aromatic

Appetizers and sandwiches on strong flavored breads with onions, radishes, pretzels and beer

Ricotta

Soft; moist, grainy; white; mild, slightly sweet flavor

Filling for cannoli, blintzes, crepes, lasagna and manicotti •Mix with apricots and toasted almonds

Port du Salut

Semi-soft; smooth, buttery; creamy yellow; mild to robust

Appetizers and dessert with fruit •Melt on open face sandwiches

Muenster

Semi-soft; waxy open texture; creamy white with orange exterior; mild to yellow

Cold or hot sandwiches •Cube on fruit kabobs •Slice on pizza

Brick

Semi-soft; waxy open texture; creamy white; mild to mellow, pungent when aged

Slice on pumpernickel with mustard •Cube •Grilled sandwiches

Baby Swiss

Semi-soft; smooth creamy interior with well distributed eyes; mild, sweet nutty flavor

Hot or cold sandwiches •Savory pies •Casseroles, pizza and omelets

Monterey Jack

Semi-soft; smooth open texture; creamy white; mild to mellow

Snacks •Bread and deep fry •Hot and cold sandwiches •Mexican favorites

Blue

Semi-soft; blue-green mold marbled or streaked interior; sometimes crumbly; sharp, spicy flavor

Dips •Dressings •Crumble over fruit or vegetable salads •Stuffed chicken breast or beef fillet •Dessert

Mozzarella Semi-soft; smooth plastic body; creamy white; mild, delicate flavor

Pizza •Sandwiches •Bread and deep fry •Salads •Casseroles •Omelets and

Gouda & Edam

Semi-soft to firm; creamy with small holes; light yellow; mild, nutlike

Snacks with fruit •Grilled Sandwiches •Casseroles •Picnic snack

Cheddar Firm; smooth body; color ranges from almost white to orange; varied

Tacos •Chili •Salads •Soup •Omelets •Casseroles •Snacks

Colby

Firm; open texture; light yellow to orange color; mild to mellow flavor

Cube for fruit or vegetable salads •Melt on breakfast

Colby/Jack

Firm; smooth body; marbled white and orange; mild to mellow

Snacks •Cold or hot sandwiches •Salads •Casseroles •Pizza

Swiss

Firm; smooth with large shiny eyes; pale yellow; mellow, nutlike flavor

Sauces •Fondue •Quiche •Omelets •Cold or hot sandwiches •French onion

Provolone

Firm; smooth plastic body; creamy white; mild to piquant or smoky in flavor

Lasagna •Vegetable salads •Cheese bread •Soup topper •Appetizer

Parmesan/

Hard; granular; light yellow; sharp piquant

Pasta •Soup •Salads •Casseroles •Muffins •Breads

Pasteurized

Blended with the aid of heat; semi-soft; smooth uniform body; white to orange;

Spread on sandwiches and burgers •Melt for nacho sauce and soups

Cold Pack

Processed without the aid of heat; soft, creamy; white to orange; mild to

Soup •Sauces •Sandwiches •Salads •Cold or hot


H e a lt h y R e l at i o n s h i p s

KEEP A POSITIVE PERSPECTIVE

We must courageously face violence

and act to make our world safer,

knowing that we have the individual

and collective power to succeed. Yet

we also need to focus on the larger

picture—on everything that is going

right in today’s world, the many

examples of selfless giving, our

enormous creativity and

compassion, and the endless

blessings that surround us. Life is far

less bleak than the newspaper

headlines and evening news would

lead us to believe.

We need to reclaim our power and

enthusiasm, and open our hearts

and eyes to all that is beautiful and

filled with potential. Then the

challenge of living and teaching

nonviolence becomes manageable.

SOUL-SEARCHING

To grow in our peacemaking skills

requires serious soul-searching. To

assist in this process, slowly and

thoughtfully reflect on the following

questions:

Are you calm and peaceful on the

inside? Is this peaceful vitality

reflected in your day-to-day

behavior— in what you think, feel, say

and do? Have you developed healthy

ways of honoring and resolving

feelings of anger and frustration?

Can you accept and learn from

people who think and live differently

than you? Can you readily forgive

yourself and others and make fresh

starts? Do you have the courage to

listen to your heart, and say and do

what you think is important, even if

it’s unpopular or demands that you

take a leap of faith? Do you realize

that peacemaking starts with the

feelings in your heart and the

thoughts in your mind?

Perhaps a specific, positive change

comes to mind—something you want

to start doing today.

SMALL CHOICES, LARGE PAYOFFS

Becoming a peacemaker is a

journey—a journey that takes time,

discipline and skill. The more you

learn about and practice

peacemaking, the more you will grow

in peace, power and love. Never

confuse being peaceful with being

weak. It takes tremendous courage

and self-discipline, for example, to

respond calmly when a family

member or coworker is trying to get

your goat.

Do not underestimate the small

decisions you make each day. Within

the choices you make lies an

awesome power. For example, if you

want to lash out in anger and instead

you choose to take a deep breath

and respond in a calm yet assertive

manner, you strengthen your own

peace and act as a positive role

model. In addition, by refusing to

send out unnecessary negative

energy, you reduce the collective

negativity in which violence thrives.

There’s no question about it: Your

small positive choices do make a

difference.

Peace begins with each of us. We

cannot give peace to others and to

the world until we experience it

within ourselves. We cannot truly

experience that inner peace until

we have healed our unfinished

business of the past and let go of

our grievances, ultimately through

forgiveness. Our inner peace is one

of the biggest gifts we can give to

another and the to the world.

Gerald Jampolsky & Diane Cirincione

To be violent or peaceful, to be weak

or strong, to be controlled by fear or

to be an instrument of love—these

are your choices, choices that you

make many, many times each day.

The youngsters and adults in your life

are watching and learning. They feel

your choices, they sense your

courage, they reflect your degree of

inner peace.

MAKE INNER PEACE A PRIORITY

Peace is the ability to accept with

composure whatever challenges

come our way. True peace is not

dependent on outward

circumstances, the behavior of others,

or the absence of illness. Peace

means letting go of the past

(acceptance), living in the present

(flowing), and looking forward to

tomorrow (faith). It is a state of

soothing but vibrant tranquility. Inner

peace carries with it a quiet feeling of

power and energy. It bears no kin to

passivity or laziness.

Make the practice of peace a priority.

Examine what helps you feel peaceful.

Maybe it’s playing with the twin

kittens, walking in the park, singing

songs, listening to music, praying,

reading, or gazing at the stars.

Whatever seems to work, build those

experiences into your daily life.

Peacemaking: The Art of Reducing Violence & Scattering Kindness


Sometimes a lack of peace is an inner

call for forgiveness, a change in

lifestyle, or the healing of a

relationship. If this is the case you’ll

know it, as long as you respectfully

listen to the signals of your body,

mind and spirit. Tune into your

thoughts, feelings and messages

from your body. Is there something in

particular you feel prompted to say or

do?

When you are peaceful, you can more

easily attune to your intuition—that

inner sense of what is best to do,

your inner guidance, or the “still small

voice within.” Make friends with your

intuition. Listen. Trust. It will comfort,

guide and inspire you in the smallest

details of your life and in your most

sweeping decisions.

Inner peace is the ideal springboard

for all activities. Whether you are

dealing with a conflict, engaged in

athletic competition, playing with

children, giving a speech, or listening

to a friend, feeling calm inside will

enable you to act with greater skill

and enjoyment. Out of inner peace

springs patience, strength, sensitivity,

and creativity.

LET YOUR VOICE BE HEARD

You have power; let it out! Help quell

the widespread violence that hurts us

all. Stand up, speak out. Send an

editorial to your local newspaper,

write a complimentary letter to the

producer of an excellent movie, call

your congressional representative.

Become an advocate for public

policies that protect and nurture. In

your family, in your local community,

and in your state and nation, act to

ensure that every child has a right to

a safe, loving upbringing in a non-

violent and kind society.

TIPS FOR TEACHING

PEACEMAKING TO OUR CHILDREN

The African proverb says it well: “It

takes a village to raise a child.” As

parents, grandparents, relatives and

adult friends, we each have

opportunities to influence the

children in our lives. A few

suggestions:

Encourage gentleness. Speak to

young children with kindness and

gentleness. In time their behavior

will reflect your gentle strength.

Instead of saying, “Don’t touch,” say

“Use soft hands.” Children also

learn gentleness from books about

kind, caring people who solve

problems without aggression.

Teach inner peace. Help children

tune into their inner peace—

perhaps early on Saturday morning

when the birds are singing, or while

softly petting the new puppy, or as

you enjoy a quiet walk along the

creek. Talk about how that inner

peace can grow and stay with us all

the time, how it helps us bravely

face our fears, how it allows us to

more easily share love and

happiness.

Refuse to tolerate abusive behavior.

When conflict between children

escalates into meanness, name

calling or hitting, gently put your

foot down. Model calmness and

explain that hurting one another is

not allowed. “We don’t hit, and we

don’t say mean things. We use

words to talk about our feelings

and solve problems.”

International war is the sum total

of millions of individual wars,

raging in the minds of the people,

between what is selfish and what is

selfless. To the extent that you and I

develop selflessness in our own

hearts, to that extent we contribute

to peace in our family, community,

country, and world.

Eknath Easwaran

Monitor the amount and quality of

television. Both for yourself and

children, restrict the amount of TV

and say no to programs that are

violent or otherwise insensitive.

Plan alternatives to TV: Play a

game, take a walk, bake a cake,

reminisce, fly a kite, visit a

neighbor, plant some flowers,

laugh, read, write, enjoy quiet time.

Also, do your best to stay away

from videos, movies and music that

promote unwholesome negativity

and aggression.

Assist youngsters in finding their

own solutions. Create an

atmosphere in which children can

settle their own disputes in a

peaceable manner. Help them feel

safe and respected, and in an age-

appropriate way, let them know

that you have faith in their abilities.

As necessary, guide children in

finding peaceful solutions, but let

them take as much initiative as

possible.

Use unavoidable violence and

conflict as teaching opportunities.

When children in your life hear

about a murder, or see an act of

physical or verbal abuse, talk to

them about the violence. Discuss

the pain it causes, choices people

make, and ways violence can be

prevented. By your words and by

your example, teach children to be

peacemakers.

Establish peacemaking rules. If you

are a parent, set up two or three

family guidelines for preventing

and managing conflict. Use rules

that make sense to you; keep them

short and simple. Talk and live

these guidelines until they become

second nature to all family

members. What do you think of

these three rules?

We are kind to each other.

We listen to feelings.

We solve problems calmly.

SCATTERING KINDNESS

One of the best ways to counter

violence and become a force for

(continued on next page)


peace is by regularly performing

small acts of loving kindness. Always

remember: Every act of kindness is a

mighty force. From-the-heart

kindness is not a way of drawing

unnecessary attention to oneself. The

goal is simply to brighten another’s

day.

Think about it: If each day you go out

of your way to spread a few extra

gestures of kindness, you’ll quietly

inspire others to do the same. In a

couple of months, you alone will be

directly responsible for thousands! of

unexpected acts of kindness.

Brainstorm ways you can spread an

extra measure of kindness in your

home, school, workplace or

community.

Some idea-starters:

Take your favorite little person to a

petting zoo.

Write a brief “I appreciate you” note

to a friend or relative you haven’t

seen for awhile.

Leave that choice parking place for

someone else.

Give away some extra smiles,

sincere compliments, or hugs.

Anonymously send money to an

acquaintance who needs it.

Prepare an unexpected dinner for

your spouse.

Pray for or send positive thoughts

to someone in your day who seems

burdened.

Plan one-on-one fun time with your

children.

Invite family members along to pick

a huge box of fresh strawberries.

Then go door-to-door sharing the

juicy red delights with neighbors.

Go out of your way to be thoughtful.

Scatter kindness all over the place!

Who knows? Your small acts of

goodwill might help start a massive

outbreak of kindness that could

spread worldwide.

Kind words are jewels that live in

the heart and soul and remain as

blessed memories years after they

have been spoken.

Marvea Johnson

SIGNS OF INNER PEACE

If you notice any of the following

indicators taking place in your life,

congratulations! You are well along in

your journey as a peacemaker. You

can also use these characteristics of

peace as goals that you can work

toward and expect to experience.

Some signs of increased inner peace:

Less apt to feel hurried or

pressured.

Decreased involvement in conflict.

Absence of the need to control; a

willingness to let things happen

naturally.

Less prone to worry.

Fewer fears; more security and

inner strength.

Decreased interest in judging

others.

Accepting and loving people as

they are.

Willingness to forgive and let go of

old hurts and resentments.

Increased sense of trust and faith.

Living openly, honestly and

authentically, with nothing to hide.

Living in the here and now, fully

attentive to the present moment.

More focus on giving and receiving

love.

Playfulness, vitality, spontaneity,

humor.

Feelings of oneness with people

and nature.

Episodes of peace and joy bubbling

up from within.

Prepared by Sam Quick, Human Development & Family Relations Specialist and Kim Townley, Associate Professor. (1996) A Leader’s Manual accompanies this publication. Educational programs of the Kentucky Cooperative Extension Service serve all people regardless of race, color, age, sex, religion, disability, or national origin.

Ronda Rex Campbell County Extension Agent for

Family and Consumer Sciences

Kate Vaught Thompson Campbell County Extension Agent for

Family and Consumer Sciences

The Cooperative Extension Service prohibits discrimination in its programs and employment on the basis of race, color, age, sex, religion, disability or national origin. To file a complaint of discrimination, contact Tim West, UK College of Agriculture, 859-257-3879; Terry Allen or Martha Alexander, UK Office of Institutional Equity and Equal Opportunity, 859-257-8927; or the USDA, Director Office of Civil Rights, Room 326-W Whitten Bldg., 14th & Independence Ave. SW, Washington, DC 20250-9410, 202-720-5964.

H e a lt h y R e l at i o n s h i p s

Peacemaking: The Art of Reducing Violence & Scattering Kindness (continued from page 11)

Kentucky Extension Homemakers Association members contributed nearly $9.3 million in volunteer service hours to communities in Kentucky. #WeAreKEHA

https://www.facebook.com/hashtag/wearekeha?epa=HASHTAG



L i f e S k i l l s

1. Choose a grocery store near your

home or on your route to or from

work. Avoid small convenience

stores.

2. Shop at discount food stores and

national chains. They usually offer

the best prices.

3. Use a pocket calculator in the store

to track your spending and to stay

within your budget.

4. Plan menus in advance. Use ads to

plan for least expensive meals.

5. Make a shopping list and stick to it.

This helps prevent frequent trips to

the store.

6. Use coupons for items you

normally buy. Skip the coupons for

things you don’t use all the time.

7. Check the newspaper or the store

advertisements for sale items. Buy

only if you need them. A sale is a

bargain only if you need the item

and will use it before it goes bad.

8. Compare prices of different brands.

Usually private or generic labels are

less expensive than brand names.

9. Never shop when you’re hungry.

10. Shop alone whenever possible. It is

easier to stick to items on your list

if you don’t have children or others

with you.

11. Use the unit price on grocery

shelves. This helps you compare

the costs of items in the store.

12. Shop the outside aisles of the

grocery store for the freshest, least

processed foods—produce, meats,

dairy.

13. Beware of buying clubs. They have

membership fees.

14. Avoid broken packages, bulging

cans, and products that have

passed the expiration date.

15. Compare prices. The largest size

might not be the best buy.

16. Stock up on sale items you will use

within the expiration date.

17. Pay attention when you are paying

for your groceries. Mistakes

happen and it is easier to catch

them if you are paying attention.

Check your receipt before you

leave the store.

When Shopping for Food Source: Kentucky Extension Specialists and Associates for Family and Consumer Sciences

S e a s o n a l

Albert Einstein said it well. “There are

two ways to live your life: One is as

though nothing is a miracle. The

other is as if everything is a miracle.”

It makes a difference when you keep

your sunny side up and see the glass

as half full rather than half empty.

You are happier, healthier and more

productive. Optimism is contagious,

too. It infects and uplifts others.

Yes, life is full of hardship and

challenge. Positive thinking won.t

make problems go away. But a

positive attitude can go a long way in

assisting you with pain and difficulty.

Life is your teacher. Each

circumstance can help you be the

best person possible. Learn to see

problems as challenges that promote

learning and growth. Practice

discovering opportunities even in the

midst of difficulties.

Looking on the bright side is a skill.

The more you practice, the more

skillful you become. Work with the

following .skill builders.. Then use

your creativity to come up with

additional ones designed just for you.

Write your new skill builders on the

back of this sheet. And put them into

action!

Take a walk in a pleasant outdoor

area. Focus on the beauty of

nature.the sunshine, trees, flowers,

breezes and other miracles of your

natural surroundings.

Make a mental or written list of all

the ways you are blessed.

Frequently review your list with a

thankful heart.

One at a time, bring to mind

several people in your life. Mentally

list a number of their strengths,

gifts and talents. When you get a

chance, tell them what you

appreciate most about them.

Focus on a recent problem you.ve

dealt with. Identify three positive

things you learned.

Bring to mind a future challenge

you will likely face. Visualize

yourself handling it with poise and

creativity.

Dream up some little ways to

brighten another’s day. Carry out

your plan as soon as possible.

QuickSkills # 6, by Sam Quick, Human

Development & Family Relations

Specialist. (1997) FAM-QS.106

Looking on the Bright Side

Within you is the creativity to

meet all challenges, the power

to make your dreams come

true, and the ability to scatter

kindness and joy to all.






December 10, 2019 — Family and Consumer Sciences hosted a great night decorating Gingerbread cookies with Ronda and Kate. The

holiday spirit was in the air! Thanks to all who participated.

January 16, 2020 — Campbell County Family and Consumer Sciences hosted a

Beginner Sewing Class on January 16th. It was a great success. Everyone in the class

successfully made a needle keeper. Thank you to homemaker Mary Lou Vogel for

assisting with this event.


Documents

Campbell County FCS Welcomes Dietetic Intern · Physical Activity, Exercise and Fall Prevention Amy F. Hosier, Family Life Specialist, Department of Family Studies Talk to your physician