Reply to: Cooperative

Extension Service

Galllatin County

395 US Hwy 42 West

Warsaw, KY 41095

(859) 567-5481

Fax: (859) 567-5432

gallatin.ca.uky.edu

IT’S TIME FOR SUNSCREEN

Now that it is getting warmer outside, you may start thinking about wearing sunscreen. Sunscreen is important for protection from sunburn, early aging and skin cancer. It works by protecting you from the ultraviolet rays that come from the sun. Specifically it protects the skin

from two different types of radiation UVA and UVB. UVA or Ultraviolet A is the type of ray that causes the skin to age and creates lasting skin damage. UVB or Ultraviolet B rays cause sunburns. They both can cause skin cancer. When you see a sunscreen that is labeled “Broad Spectrum,” it means that the sunscreen protects from both

UVA and UVB rays.

When selecting a sunscreen, the Skin Cancer Foundation and the American Cancer Society recommend an SPF of 30 or higher. The SPF, or Sun Protection Factor, is a measure of how long the skin

can be in the sun before it starts to burn. The higher the number, the greater the protection. For example, an SPF of 45 means that you would be able to stay outside in the sun 45 minutes longer without getting burned. However, sunscreens lose their effectiveness so you need to reapply

every 2 hours.

The recommendation is for the application of about 1 ounce of sunscreen for the average person. This is about 2 tablespoons. You should apply sunscreen about 30 minutes before you go outside. If you are active, whether in the water or out, you should also reapply sunscreen often. There are sunscreens designed to be “water resistant” or “sweat resistant.” These usually

specify the length of time they are effective.

In addition to putting on sunscreen, here are a few other

ways to protect yourself from the sun’s rays:

Try to stay out of the sun during the hottest parts of the day.

Typically, this is between 10 a.m. and 4 p.m.

Cover up your skin as much as possible. This includes

wearing a brimmed hat and sunglasses.

Talk to your healthcare provider about getting a skin exam by

a professional every year. Source: Adult Health Bulletin, June 2017; University of Kentucky; College of

Agriculture, Food and Environment

JUNE 2017

A PUBLICATION OF NORTHERN KENTUCKY FAMILY & CONSUMER SCIENCES AGENTS

TABLE OF CONTENTS

TIMELY TIPS .................. 1

EATING RIGHT................ 2

LIVING WELL.................. 2

RAISING KIDS ................ 3

SPENDING SMART ........... 3

WHAT’S COOKING ........... 3

COUNTY INFORMATION .... 4

COOPERATIVE

EXTENSION

OFFICES

♦ ♦ ♦

BOONE

859/586-6101

♦

CAMPBELL

859/572-2600

♦

CARROLL

502/732-7030

♦

GALLATIN

859/567-5481

♦

GRANT

859/824-3355

♦

KENTON

859/356-3155

♦

OWEN

502/484-5703

♦

PENDLETON

859/654-3395

“A perfect summer day is when the sun is shining, the breeze is blowing, the birds are singing, and the lawn mower is broken.” ~ James Dent

Raising Kids, Eating Right, Spending Smart, Living Well

2

Active Ideas for Dementia

A lot of attention is being given to the importance of being physically active now to maintain mental health later in life. However, often the importance of physical activity for persons already experiencing dementia is overlooked. Including physical activity in the daily routine for persons with dementia, specifically Alzheimer’s disease, can be beneficial to overall health and well-being. The World Health Organization states that physical activity can help in the management of disorders such as depression and Alzheimer’s disease. Activity as simple as casual walks can: Provide social and

community connectedness.

Reduce feelings of loneliness.

Improve self-confidence and self-sufficiency.

Regular physical activity can improve heart health, muscle strength and flexibility. These benefits lead to an improved ability to move and maintain balance. General Guidelines for Physical Activities and Alzheimer’s Use simple and easy-to-follow activities Make directions simple and avoid directions that

require memory skills such as the words right or left Keep intensity very low for beginners Make sure participants keep breathing normally Stop and rest about every five minutes and have a

conversation Watch closely for overexertion or fatigue Stop an activity if participants lose interest

Household Chores for Activity Household chores can provide both activity for the body and feelings of accomplishment for the participant. These chores can be developed into a daily routine. Choose tasks that are: Simple. Free of risk for injury. Include repetitive movements. Source: Active Ideas for Dementia: Help for Caregivers, HEEL-LR928; University of Kentucky; College of Agriculture, Food and Environment

At the Farmers’ Market:

Strawberries

Farmers’ Markets are in full swing. Many of the local vendors have or will soon have strawberries avail-

able.

A perennial farmers’ market favorite, growers harvest Kentucky strawber-ries during May and June. They are a very refreshing snack and they are full of vitamins. Just one cup pro-vides a great source of vitamin C, which, according to the American Cancer Society, could help lower your risk of cancer and gastrointestinal tract problems. They are also a good source of vitamin A, iron, fiber and folic acid. Folic acid is particularly important for pregnant women and those trying to become pregnant, because it helps prevent certain birth defects. As you will see in the Plate It Up Kentucky Proud recipe on page 3, it is a perfect low-calorie snack for an on-the-go treat, as one

cup contains only 55 calories.

When shopping for strawberries at the market, look for bright red berries. The berries should

have a natural shine and be plump, as strawberries will not ripen further after pick-

ing. Use as soon as possible after pur-chasing for optimal flavor and the high-est nutritional value. Store in the re-

frigerator for one to three days in any packaging. Wash strawberries right before you

eat them. When washing, make sure that you do not remove the caps. These caps ensure that water does not soak into the berry and dilute its flavor and texture. To dry, simply place them on a paper towel and enjoy

with any dish.

Source: Heather Norman-Burgdolf; assistant extension profes-sor; University of Kentucky; College of Agriculture, Food and

Environment

3

JUNE IS REBUILD YOUR LIFE MONTH

Times of great stress and rebuilding in our lives can be very difficult. That is why a month dedicated to the topic of rebuilding our lives is so important. In the world of golf, they call it a mulligan or a do-over. It is a chance to take stock and grow as people. Many things can happen in our lives where we have to

regroup and start anew.

No two people are alike. The best solution for one person facing a difficult issue in life may not be the best solution for another person. Our lives are all about choices. With each

choice we make there may be good or bad results. We need to understand those results as we are making a decision in our lives. There is a great quote from Alexander Graham Bell that can be helpful when we are in the midst of rebuilding times in our lives: “When one door closes

another door opens; but we often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.” Here are several ideas to help you continue to move

forward to open new doors and rebuild your life.

Talk it out with someone you trust. Find a person you can talk to who will listen and not be judgmental. It can be very helpful to talk with someone during a transition period in your life. Just make sure the person is someone who will not repeat things shared in confidence and someone whom

you do not have to tiptoe around when you talk to him.

Healthy Eating. During times of stress and transition it can be very important to watch what you eat and how much you eat. Good nutrition has many positive effects on stress levels. Switching to a healthier diet brings some of the

greatest benefits for wellness.

Regular Exercise. Exercise is a great way to manage stress and keep many health conditions in check. Even just a simple walk can help calm your mind and help you to

relax.

Quality Sleep. It may seem so simple, but lack of sleep can make stressful times much worse. Learn about how stress affects sleep and remember that it can be one of the most important things to focus on when stress is high your

life.

Source: Kerri Ashurst, Senior Extension Specialist for Family and Relationship Development; University of Kentucky; College of

Agriculture, Food and Environment

ADD UP THE SAVINGS ON CLOTHING

Use the following tips to save money on a new wardrobe!

1. Buy classic clothing designs that stay in style over many

seasons.

2. Look for quality fabric and good construction.

3. Purchase dark or medium colors. They are suitable for

more seasons of the year.

4. Dark colored clothing requires less laundering or dry cleaning and as a result may last longer than light colored

clothing.

5. Read and follow care instructions to make clothing last

longer.

6. Look for clothing with simple trim that may stay in style

longer than elaborately trimmed garments.

7. Look for color coordinated clothing you can mix and match.

8. Buy fabrics and styles suitable for any season of the year.

9. Avoid clothing that requires dry cleaning.

Source: Kentucky Extension Specialists and Associates for Family and Consumer Sciences; University of Kentucky; College of Agriculture,

Food and Environment

SPRING HARVEST SALAD 5 cups torn spring leaf lettuce 2 1/2 cups spinach leaves 1 1/2 cups sliced strawberries 1 cup fresh blueberries 1/2 cup thinly sliced green onions Dressing: 4 teaspoons lemon juice 2 1/2 tablespoons olive oil 1 tablespoon balsamic vinegar 1 1/2 teaspoons Dijon mustard 2 teaspoons Kentucky honey 1/2 teaspoons salt 1/4 cup feta cheese 1/2 cup unsalted sliced almonds Combine leaf lettuce and spinach leaves with sliced strawberries, blueberries and green onions in a large salad bowl. Mix together the lemon juice, olive oil, balsamic vinegar, Dijon mustard, honey and salt. Pour the dressing over the lettuce mixture and toss to coat the lettuce. Lastly sprinkle feta cheese and sliced almonds on top and serve. Yield: 8 one-cup servings Nutritional Analysis: 130 calories, 9g fat, 240mg sodium, 12g carbohydrate, 3g fiber, 7g sugars, 3g protein Source: Plate It Up Kentucky Proud recipe

What’s Cooking