campbell county fcs welcomes dietetic intern · physical activity, exercise and fall prevention amy...
TRANSCRIPT
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!
Page 4 - February 2020 Family & Consumer Sciences
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.
Family & Consumer Sciences February 2020 - Page 5
Page 6 - February 2020 Family & Consumer Sciences
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.
Family & Consumer Sciences February 2020 - Page 7
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.
Page 8 - February 2020 Family & Consumer Sciences
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.
Family & Consumer Sciences February 2020 - Page 9
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
Page 10 - February 2020 Family & Consumer Sciences
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
Family & Consumer Sciences February 2020 - Page 11
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)
Page 12 - February 2020 Family & Consumer Sciences
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
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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.
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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.
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