June 2020

Ways to Spend Time with your

Grandchildren during a Pandemic

►In this time of social distancing and quarantines due to the COVID-19 pandemic, we are missing out on time with our family members. This is a particularly trying time for grandparents who are used to helping care for

or visiting their grandchildren on a regular basis. ►Both grandparents and grandchildren benefit from spending time together. Research shows grandparents offer invaluable resources to grandchildren, including listening or offering advice, companionship, help with chores and transportation. Some

grandparents may even offer financial support. Similarly, research indicates grandparents who support their grandchildren have fewer depressive symptoms than grandparents who were not involved in their grandchildren’s lives. ►Thanks to technology, there are still ways we can communicate and spend time together through web conferencing tools, such as FaceTime, Skype and Zoom. You can use these tools for more than just talking and seeing each other. Below are some activities that grandparents and grandchildren can do together through these conferencing apps.

Plant a garden. Depending on available space, select a vegetable or flower seed to grow. Use this time together as a learning experiment. Let your grandchild help you identify the materials

and equipment you need to plant and grow your garden. How long until the plant blooms or is harvested? How many plants should we plant? What is your favorite vegetable or flower? Discuss the healthy benefits of growing your own food. While planting a garden together can be a great time spent outdoors or indoors, it is also a great time to connect with your little one.

Write a letter. We can all relate to the excitement of getting a letter from a friend or loved one. Help your grandchild write a letter. To whom are you going to write a letter? What are you going to say? Should you draw a pretty picture to include? Share a favorite memory of when you got a letter as a child that made you

Cooperative Extension Service Rowan County 600 West Main Street Morehead, KY 40351 (606) 784-5457 Fax: (606) 784-2407 peggy.jones@uky.edu

Rowan County Family & Consumer

Sciences Newsletter

really happy. Who was it from? What did it say? Writing a letter to someone in the hospital or a retirement community can be extremely rewarding and impactful.

Get crafty. There are several ways to be crafty with your grandchildren. What’s your favorite craft? Maybe you want to paint the flowerpot that you are going to plant a seed in, or paint a rock that will mark your flower in the garden. Maybe your craft today will be baking a special treat or favorite cake. Lots of learning takes place when you share your favorite recipe with your grandchild. Crafts do not have to be extravagant, expensive or take a long time. It can be something as simple as teaching your grandchildren how to sew on a button. This is a great lesson they will use their whole life. Take a nature walk. Head outside with your phone and some homemade binoculars (two empty toilet tissue rolls taped together) to find that ever elusive orange-breasted robin, or to identify five different bugs robins like to eat. If you have older grandchildren, walking outdoors is a great way to teach them about healthy ways to deal with stress or pressures of the day. Taking a walk together can also be a great way to hear about what’s on your grandchild’s mind while you point out the daffodils or a brown-headed cowbird. Source: David Weisenhorn, Senior Extension Specialist Extension Exclusive, University of Kentucky

MINDFUL EATING: A New Experience with Food Mindful eating is the practice of enjoying food with understanding and self-compassion. It brings awareness to food choice and the experience of eating without judgment or guilt and helps us be more conscious about what we

are eating and why. Mindful eating helps us reconnect with our inner signals about hunger and fullness. Mindful eating is more about how we eat rather than what we eat. It does not label foods as “good” or “bad,” but instead focuses on physical hunger cues and how you engage in eating, paying close attention to all of your senses. By doing so, your attention is on your food, not other distractions, increasing the likelihood you are satisfied by the overall experience of eating. The practice of mindful eating is something you can do at any time, and it helps create or maintain a healthy relationship with food. Consider these tips for being a more mindful eater.

Notice your food. Before you take a bite of a meal or snack, take a moment to examine your food. How much is there? What ingredients are included? What does the food smell like? Imagine you are a food critic and are describing your food to someone else. Slow down. So often we eat on the go or eat quickly to move on to the next task. Slow the pace of eating and take time to enjoy your food. Pay attention to the texture and flavor of the food. Take a break between bites or try to chew more slowly. It can take 20 minutes or more for your stomach to signal your brain that you are full. By slowing down, you’ll be more likely to recognize when you are physically full and allow for better digestion, which can help break the cycle of overeating or over-restriction. Limit distractions. It can be easy to turn on the TV or scroll through social media on your phone while you eat, but this prevents us from connecting with our food. The same can be said for eating lunch at your desk. If your mind is preoccupied, this can interfere with the amount of food you eat without even realizing it.

Consider your body. Pay attention to how the food you’re eating makes you feel. Does the food give you energy? Does it make you feel sluggish? Remember, all foods can be part of a balanced diet. Choose foods that are pleasing to you but also nourishing for your body.

Research tells us mindful eating is also beneficial for overall health and wellness. Over time, improvements can be seen in self-esteem, reduced stress levels, diabetes self-management, and weight management. Mindful eating takes

practice, but by focusing on how you are eating instead of just what or how much, you’ll enjoy your food more.

Reference: Fung, T., Long, M., Hung, P., & Cheung, L. (2016). An Expanded

Model for Mindful Eating for Health Promotion and Sustainability: Issues and

Challenges for Dietetics Practice. Journal of the Academy of Nutrition and Dietetics,

116(7), 1081-1086. Source: Emily DeWitt, Extension Associate for FCS Extension

Happening with Your Finances

During COVID-19

The changes we are going through to avoid exposure to COVID-19 are affecting everyone economically. Communities have canceled gatherings, travel has been limited, businesses have reworked operations, and some organizations have closed either temporarily or permanently. The government has made several recent changes to help us get through this.

Tax filing relief This year’s income tax deadline has been pushed back to July 15, both federally and in Kentucky. The IRS granted this automatic extension, which defers federal income tax payments without penalties and interest. For IRS tax relief information, visit IRS.gov/coronavirus. The Kentucky Department of Revenue followed suit for the most part. For more information on state taxes, visit https://revenue.ky.gov/Pages/2019NovelCoronavirus.aspx.

Economic impact payments The federal government recently passed the Coronavirus Aid, Relief, and Economic Security (CARES) Act. The act will help most Americans in the form of economic impact payments. The IRS will issue these payments. For the most up-to-date information, visit IRS.gov/coronavirus. Most people won’t have to do anything to get their payment. The IRS will use the same payment method you used for your last tax filing, such as direct deposit or mailed check. The IRS will base the payment on how much money you make and the filing status for your 2019 return, or your 2018 return if you haven’t filed for 2019 yet.

Your filing status: Individual Head of Household Married filing jointly

If your adjusted gross income is

Up to $75,000 Up to $112,500 Up to $150.00

Your will receive Up to $1,200 Up to $1,200 Up to $2,400

Plus, for each qualifying child

+ $500 each + $500 each + $500 each

Qualifying children are under the age of 17 and claimed as a dependent on your taxes. If your income is more than the amount in your category, the payment amount is reduced by $5 for each $100 above the threshold. The IRS states that single filers with income more than $99,000, head of household with income more than

$136,500, and joint filers with income more than $198,000 who don’t claim children are not eligible.

Additional cases where you may not receive a payment include if someone claims you as a dependent on

their taxes, you have a nonresident alien status, or you’re filing on behalf of estates or trusts.

Social Security recipients and railroad retirees who are not required to file a tax return are eligible and are not required to file a return. Those people who do not typically file taxes might need to provide further information at https://www.irs.gov/coronavirus/economic-impact-payments. While you now have until July 15 to file your income taxes, the IRS urges people to file as soon as possible and to include direct deposit banking information. However, the payments will be available throughout the rest of 2020, in case you need in-person help with your return once social distancing guidelines are lifted. Note that scammers might try to capitalize on these economic impact payments. Outside groups will not be able to “speed up” your payment for a fee. Government officials will not call or email asking you to provide your personal information.

Unemployment

Because of the COVID-19 pandemic, unemployment benefits are now more broadly available. Nontraditional unemployment clients are now eligible to file for benefits. Workers who lose their jobs should check into how eligibility requirements have changed. The CARES Act includes an extra $600 a week in unemployment benefits for up to four months, paid on top of state-paid benefits. It also adds 13 weeks of unemployment insurance. The Kentucky Career Center website lists information you will need in order to file a claim because of the high volume of claims currently, claims are filed on certain days of the week based on the first letter of your last name. For more information and to file for unemployment, visit https://kcc.ky.gov/Pages/default.aspx.

Loan payment Relief •If you have a federally backed mortgage or student loan and you are affected by the pandemic, you may have relief options available, including more time to make payments. •The CARES Act included a foreclosure moratorium and a right to forbearance for homeowners affected by COVID-19 who have federally backed mortgages. Forbearance is the ability to pause or reduce your payments for a limited time. This doesn’t change what you owe, but puts it off into the future. Contact your mortgage holder to request forbearance.

•The CARES Act also included an automatic suspension of principal and interest payments on student loans owned by the federal government. This 0% interest rate and suspension of payments is automatically in effect from March 13 through Sept. 30, 2020. •No matter who backs your mortgage or student loan, if you are struggling to make a payment, contact your servicer or provider. Relief options may be offered for other types of loans as well. •However, if you can pay your mortgage and student loans, continue to do so. While relief options may be available, you may save money in the long run by making regular payments as long as possible. Payments made on student loans between March 13 and Sept. 30 will be applied directly to principal and will help you pay off your loans faster. •For more information on loan payment relief, visit https://www.consumerfinance.gov/coronavirus. For up-to-date state-specific information on COVID-19, visit kycovid19.ky.gov. 2 References: Consumer Financial Protection Bureau. (2020, )“A guide to COVID-19 economic stimulus relief.” (Retrieved April 13, 2020.) https://www.consumerfinance.gov/about-us/blog/guide-covid-19-economic-stimulus-checks/#no-social-security-number The White House, CDC, and FEMA. (2020, March 30). “Coronavirus FAQ: Answers from across the U.S. government.” (Retrieved April 13, 2020.) https://faq.coronavirus.gov/financial-help Kelsey Snell. (2020, March 26). “What’s Inside The Senate’s $2 Trillion Coronavirus Aid Package.” NPR. (Retrieved April 13, 2020.) https://www.npr.org/2020/03/26/821457551/whats-inside-the-senate-s-2-trillion-coronavirus-aid-package Source: Kelly May, Senior Extension Associate for Family Finance and Resource Management

ew research into gut health is providing information about our overall health and the effect our lifestyles have on it.

Scientists say they have only scratched the surface when it comes to researching our gut microbiome, so what is microbiome? They are tiny organisms living all over our body, things like good and bad bacteria.

Now imagine a community of trillions of these microorganisms living in or on the body; that is what is called a microbiome. The largest of these microbiomes is located in

our digestive system, specifically the small and

large intestines. The microbiome of each person

N

is unique, and genes, diet, environment, age, and

more can influence it.

Why is this important? Research is finding that a

healthy microbiome, where everything runs

smoothly and has a high ratio of good microbes,

can result in improved health. It can affect sleep,

mood, inflammation, infection, and even our risk

for chronic disease. Here are some simple tips

for improving your microbiome:

►Eat more fiber. Americans on average consume around 14 grams of fiber a day while the recommendations for most adults is closer to 25 grams a day. To get more fiber in your diet focus on including whole fruits, whole vegetables, beans, peas, and whole grains. This helps to feed the good bacteria in our gut.

►Eat probiotics. Probiotics are good bacteria or

live cultures you get from food sources. Sources

like Greek yogurt, fermented foods like

sauerkraut, pickled vegetables, olives, as well as

sourdough bread are good ways to consume

probiotics.

►Don’t ignore your gut feelings. The gut and

brain are connected through the microbiome.

Find ways to lower your stress level when you

“feel a pit in your stomach” as the phrase goes.

Concentrate on your breath, take a walk, or take

a bath. Find what works for you when it comes

to stress relief.

Source: Amy Singleton, Regional Extension Agent for Nutrition Education

Program – Health Choices Newsletter May/June 2020

Vitamin D

itamin D is a fat-soluble vitamin essential for bone development and maintenance. Vitamin D helps the body absorb calcium and phosphorous, key nutrients for bone health.

The Committee for Dietary Guidelines has labeled vitamin D as a nutrient of public concern because some Americans don’t get enough in their diets. If you don’t get enough vitamin D, it could lead to health concerns. For this reason, it has been added to the new food label. There are three ways your body gets vitamin D:

1. Exposing your skin to direct sunlight 2. Eating foods with vitamin D 3. Dietary supplements

Fifteen minutes a day of sunlight is recommended. Foods with vitamin D include fatty fish like salmon, tuna, and mackerel; beef liver; egg yolks; and vitamin D-fortified foods like milk, yogurt, and orange juice.

Source: National Institutes of Health – Health Choices Newsletter, May/June 2020

V

NOTE: Shop Smart at Farmers Markets

Shopping at farmers markets is a great way to get

local, delicious produce. Take the kids along. If

they haven’t already, they may fall in love with

fresh fruits and vegetables at the market.

Shopping at a farmers’ market is a little different

than shopping at a grocery store.

Source: Cook Together Eat Together 2nd Edition, University of Kentucky

COOKING WITH KIDS

Apple Tuna Sandwiches

▪ 1 6.5-ounce can tuna, packed in water, drained ▪ 1 teaspoon honey ▪ 1 apple ▪ 6 slices whole-wheat bread ▪ ¼ cup low-fat vanilla yogurt ▪ 3 lettuce leaves ▪ 1 teaspoon mustard

1. Wash and peel the apple. Chop it into small pieces. 2. Drain the water from the can of tuna. 3. Put the tuna, apple, yogurt, mustard, and honey in a medium bowl. Stir well. 4. Spread ½ cup of tuna mix onto 3 slices of bread. 5. Top each sandwich with a washed lettuce leaf and a slice of bread.

Number of servings: 3 Serving size: 1 sandwich Nutrition Facts per serving: 260 calories; 3 g total fat; 1 g saturated fat; 0 g trans fat; 21 mg cholesterol; 433 mg sodium; 39 g carbohydrate; 6 g fiber; 13 g total sugars; 5 g added sugars; 21 g protein. Source: What’s Cooking? USDA Mixing Bowl – Healthy Choices Newsletter -May/June 2020

Salmon Patties ▪ 1 15.5-ounce can salmon, drained ▪ ½ cup skim milk ▪ 1 cup crushed whole-grain cereal or crackers ▪ 1/8 teaspoon black pepper ▪ 2 lightly beaten eggs ▪ 1 tablespoon vegetable oil

1. Place salmon in a medium mixing bowl. Use a fork or clean fingers to flake salmon until very fine. Remove skin and large bones.

2. Add cereal or cracker crumbs, eggs, milk, and pepper to salmon. Mix thoroughly. 3. Shape into 8 patties. 4. Heat oil in a skillet on medium. Carefully brown both sides until patty is thoroughly

cooked. Cooking tips: Replace the salmon with canned tuna fish. Or, combine the salmon and tuna. Other optional additions to patties: ½ teaspoon lemon pepper, ½ cup finely minced celery, 1 tablespoon finely minced bell pepper, ½ cup chopped onion, or 4 finely chopped green onions. Number of servings: 8 Serving size: 1 patty Nutrition Facts per serving: 120 calories; 6 g total fat; 1 g saturated fat; 0 g trans fat; 75 mg cholesterol; 260 mg sodium; 5 g carbohydrate; 0 g fiber; 2 g total sugars, 0 g added sugars; 13 g protein. Source: University of Kentucky Nutrition Education Program, Healthy Choices Newsletter – May/June 2020

PROGRAMS ON THE GO! • We will be offering PROGRAMS ON THE GO”! These programs will be individually packaged kits of

resources and supplies to complete programs/projects at home.

• They can be picked up in front of the Courthouse. Check out the Rowan County Extension Office

Facebook page for updates through the month.

• Supplies are limited, program kits are available while supplies last.

Sincerely,

Peggy Jones County Extension Agent for Family & Consumer Sciences

Rowan County Extension Office

600 West Main Street

Morehead, KY 40351-

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