Cooperative Extension Service Russell County 2688 S. Hwy. 127 Russell Springs, KY 42642 (270) 866-4477 Fax: (270) 866-8645 extension.ca.uky.edu

Announcements…

December Lesson Everyone’s December lesson is

enclosed in this mailing.

Reminder…. The Russell County Extension

Office will be closed December 25

through January 1 for the holidays.

To file a complaint of discrimination, contact Tim West, UK College of

Agriculture, 859-257-3879; Terry Allen or Patty Bender, 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).

Self-Care Series: Tips for the Winter Months

The winter months can be among the most difficult in Kentucky. It can be hard to practice self-care when it is cold and dark. However, winter is a great time to devote yourself to better self-care. Here are some tips to practice for good self-care during the winter months:

Get as much light as you can. Real sunlight is best, but even artificial light can be helpful. Try to avoid dark places during the daylight hours as much as you can. Move a computer or work spaces closer to a window. Set up brighter lights in your work areas at home or at work. Allow natural light to shine in through open windows when possible. Reduce the amount of time you spend wearing sunglasses.

Notice how you dress. Dress to conserve energy and warmth. Many people that feel sad or tired during the winter months report that they are sensitive to extreme tempera-tures.

Add in exercise every day. It may feel like it is harder than ever to exercise during the cold months of the year. There are some days when we may just simply need more than a little extra sleep or a little extra down time. But don’t let extra sleep or down time re-place your exercise time. You may only have a few minutes each day, but try to add in exercise wherever you can. There is nothing else that can have such a positive impact on mood. Plus it provides critical health benefits. When possible get outdoors so that you are getting sunlight while you exercise.

Sleep schedules are critical. Try to keep yourself on a regular sleep and wake schedule. People who go to sleep and wake up on a regular schedule report feeling more alert and less fatigued. Try to aim for at least seven hours of sleep each night. Avoid staying up late during the winter months. Arrange outings for day time and early evening.

Put off major life changes if you can. This may not always be possible, but it can be best to put off major life changes until spring or summer. If you can, plan a trip to a place where it is warmer and sunnier. This can have a major impact on your mood.

Take care of your body. Use a good moisturizer to care for dry skin in the winter. Take your time when you apply it. Massage is good for the soul. If possible, take a long bath. Take the time while you are in the shower or getting ready at the mirror to appreciate how amazing your body is.

Reconnect with yourself. Self-care practices are a great way to renew ourselves. A jour-nal can be a great way to do this. Journaling is quick and easy and helps deepen our rela-tionships with ourselves. It can also be a time when we can have a moment to ourselves and reflect on things in our lives, which can help reduce stress. There is no right or wrong way to journal. Feel free to write anything you want. You can record your dreams and desires. You can set goals. You can write out something that is bothering you to find the best solution.

References: UBC Hospital Mood Disorders Centre (2009). Self-Care Tips for Winter Blues and Seasonal Affective Disorder. Retrieved October 2016 from http://www.ubcmood.ca/sad/Self-Care%20handout%202009.pdf. Williams, E. (2015). How to Stay Committed to Self-Care Even When It’s Cold Outside. Retrieved October 2016 from https://erinwilliams.com.au/winter-self-care/. Source: Kerri Ashurst, Senior Extension Specialist for Family and Relationship Development, University of Ken-tucky; College of Agriculture, Food and Environment

Homemaker Newsletter

December 2017

Club of the Month Schedule

January - Sunset February - Guys & Gals Just Cooking

March - Country Rainbow April - Crafty Hands

Please submit your photos and information by the 15th

of the prior month to be included in the newsletter.

Christmas Dinner for Russell County Homemakers

Hosted by Guys & Gals Just Cooking Club

Thursday, December 7th 4:30 - 6:30 p.m.

at the Russell County Extension Office

All homemakers and their spouses/families are invited to attend this FREE event.

Please RSVP by calling the Extension Office at

270-866-4477 by December 1st.

Anyone who would like to bring a dish to share, it would be greatly appreciated but is not

required.

How Sweet is your Tea?

There is no denying that sweet tea is refreshing

and satisfying. So much so that many people

drink it like water throughout the day. The

intensely sweet flavor is a clear indication of sug-

ar, but you might be surprised just how much

sugar is really in your sweet tea. Popular brands

usually contain around 45 grams of

sugar in one bottle (18.5 ounces). That is 10 tea-

spoons of sugar! Comparatively, a 16.9 ounce

bottle of soda contains about 47g of

sugar and a cup of chocolate ice cream contains

34g of sugar. This doesn’t mean you can’t

enjoy your sweet tea, but understanding that

drinking 40 plus grams of sugar is a treat, not

something to be consumed with no thought. Start

by adjusting your taste buds to a less sweet flavor

by watering down the tea or

adding lots of ice cubes to your glass. If making

tea at home, use one third less sugar than you nor-

mally use. Continue to gradually consume less

and eventually try switching to unsweet tea. An-

other trick is to order half unsweet tea and half

sweet tea. Use these tips to have your tea and

drink it too!

Source: Jean Najor , Senior Extension Associate;

University of Kentucky, College of Agriculture, Food and

Environment

Walking for Health

In 2015, the U.S. Surgeon General issued a “Call to

Action” to encourage Americans of all ages and abili-

ties to walk more. This call was also to inspire com-

munities to create safe and accessible places for peo-

ple of all abilities to travel. Walking is a great way to

incorporate physical activity and movement into your

daily routine. Walking does not require expensive

equipment, a gym membership or special instruction/

skill. All you need is to increase your walking to im-

prove your health and maintain a physically active

lifestyle. If you are still not sold on walking, here are

the benefits to get you motivated for moving:

Increased cardiovascular and pulmonary (heart

and lung) fitness

Reduced risk of heart disease and stroke

Improved management of hypertension (high

blood pressure), high cholesterol, joint and mus-

cular pain or stiffness, obesity and diabetes

Stronger bones

Improved balance

Increased muscle strength and endurance

Reduced body fat

Decrease mental stress

Protect against dementia

Commit to walking. Ready, set, walk!

References: https://www.cdc.gov/physicalactivity/basics/pa-

health/

Source: Natalie Jones, Extension Physical Activity Program

Coordinator; University of Kentucky, College of Agriculture,

Food and Environment

Piecemakers Quilt Guild

Hi, my name is Joe Gray, and I am the president of the Russell Springs Piecemakers Quilt Guild. We are a homemakers group that loves all forms of quilt making. We try and meet every Monday at the Russell County Extension Office. Most of our Mondays are sit and sew days, where you can work on your own projects or work on a group project. Our group tries to donate 20 to 30 quilts a year to local charities. We have lots of fabric that has been donated to us for our donation quilts. We usually try and start three meetings a month around 1:00 and third Monday of the month meeting around 4:00. Our meetings last around 3 hours and the meeting on the forth Monday of the month lasts 5 hours and we teach a quilt block or technique. We welcome everybody to our group regardless of their quilting ability. Our whole group loves to teach and help people learn to sew and quilt. You can come join us even if you have never used a sewing machine or are an expert. In the past year our group has traveled to quilt shows in Berea, Monticello and Louisville and made a fabric buying trip to Whittles Fabrics in Smiths Grove. Come and join us for a meeting, relax and visit. You can bring a project to work on, get help on a project you are doing or just come and cut some fabric. If you lets us know a day or two ahead of a meeting, we can provide a sewing machine for you to use while you are here, just in case yours is too heavy to bring. Thanks, Joe

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Cheesy Spinach & Rice

2 (10 ounce) packages frozen chopped spinach 1/2 cup chopped onion

4 cups cooked brown rice 2 cups low-fat shredded cheddar cheese

4 eggs, beaten 2/3 cup skim milk

3 tablespoons butter, melted 1 teaspoon salt

1 teaspoon Worcestershire sauce 1 teaspoon ground thyme

1. Preheat oven to 350 degrees F. Spray a 13-by-9-inch baking dish with cooking spray and set aside.

2. In a medium size saucepan, steam spinach and chopped onion in about 1 inch of water until onion is clear,

about 3 minutes. Drain in a colander, pressing out the liquid with the back of a spoon.

3. In a large bowl, combine spinach, rice, cheese, eggs, milk, butter, salt, Worcestershire sauce, and thyme. Pour

into baking dish.

4. Bake for 40 minutes or until the top is slightly browned.

Prep time: 15 minutes Cook time: 40 minutes

Makes 16 servings Serving size: 1/16 of prepared recipe

Cost per recipe: $7.67 Cost per serving: $0.48

Nutritional facts per serving: 130 calories; 5g fat; 2.5g saturated fat; 0g trans fat; 65mg cholesterol; 310mg sodi-

um; 15g carbohydrate; 2g fiber; 1g sugar; 8g protein; 25% Daily Value of vitamin A; 15% Daily Value of vitamin C;

15% Daily Value of calcium; 6% Daily Value of iron.

Make it a Meal:

Cheesy Spinach & Rice, Baked Chicken, Orange, Skim or Low-fat Milk

Source: Sarah Brandl, Extension Specialist for Kentucky Nutrition Education Program, University of Kentucky

Cooperative Extension Service

Dates to Remember Roll Call: What is your favorite holiday cookie? Thought of the Month: Collect memories, not things. Unknown December 7 - Homemakers’ Christmas Dinner December 21 - Winter begins December 25 - Christmas

Christy A. Martin CEA for 4-H Youth Development

This material was funded by the USDA’s SNAP-Ed program through the Kentucky Cabinet for Health and Family Services.