Finding Control in Uncertain Times...
Transcript of Finding Control in Uncertain Times...
Cooperative Extension Service
Campbell County
3500 Alexandria Pike
Highland Heights, KY 41076
(859) 572-2600
Fax: (859) 572-2619
www.campbell.ca.uky.edu AUGUST 2020
S e a s o n a l
W ith COVID-19, so much is
happening and changing so
quickly that it can be hard to make
sense of the world around you. To
complicate things, the unknown
creates anxiety, uneasiness, stress, and
fear. To help you manage uncertain
times, it is important to remind
yourself that “uncertainty is a certain
thing.” According psychiatrist, Dr.
Abigail Brenner (2019), circumstances
change, and things do not always stay
as they are as a result. The more open
and flexible you are to change, the
more resilient you’ll be when things
happen. When you feel lost in
uncertainty, Brenner suggests several
coping mechanisms.
Focus on what you can control. Rely
on the things in your life that you can
count on to stay stable, and build your
life around this. Habits and familiarity
may bring peace when other aspects of
life are “off.” Maintaining or creating a
routine can better help you navigate
your day. Find ways to conquer the
unknown or your fears by choosing to
be positive, choosing to have some
fun, and choosing to find joy.
Keep expectations at bay. If you
dwell on what you think should
happen or on a certain outcome, you
may become frustrated and upset if
things go another way.
Look for opportunities. Sometimes
difficult times introduce possibilities
that you did not know existed.
Take a mental inventory. Both
positive and negative thoughts or
emotions influence the way in which
you interpret and therefore react to
events. If you catch yourself thinking
negatively or in terms of worse-case
scenarios, try to turn negative thinking
into a positive. For example, what is it
that you CAN do? How can you best
manage a bad situation?
Don’t let fear paralyze you. While
fear and the unknown can be protective,
it can also negatively affect your mind,
body, and spirit if you let it take charge
and prevent you from living.
Manage stress. There are many
ways to manage anxiety and stress
including physical activity, healthy
eating, proper sleep hygiene,
engaging creativity, and meditation.
Surround yourself with support.
Family and close friends contribute to
emotional support, self-esteem, and
self-confidence. The people closest to
you will also listen and demonstrate
empathy. They can also help you sort
and make sense of evidenced-based
information so that you can be more
educated about what is going on. Source: Amy F. Kostelic, Extension
Specialist for Adult Development and Aging
IMPORTANT NOTICE:
Effective immediately, our
building will not have access to
the public. Call us to schedule a
meeting, we are still here to
answer your questions, call us at
(859) 572-2600 or email us at
[email protected] This
decision was made in response to
recommendations from the
University of Kentucky and the
CDC to keep our employees and
clientele safe.
Finding Control in Uncertain Times
Homemaker
Council Meeting
August 26 at 10 a.m.
Everyone is Welcome, if you would
like to join us for the meeting,
contact Kate Thompson at
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Homemaker W S N E
What have you been up to…
Good beginner sewing
project from Pam Fields: It
was not too difficult and
anyone should be able to do
it — something that my
kitchen needed; hanging tee
towels!
Feeding the University and Enriching Lives
FUEL NKU is Northern Kentucky University ’s on-campus food pantry run by students, for
students.
FUEL NKU is asking for donations of non-perishable individual wrapped snacks, cracker packs, and
cases of water. These donations can be dropped off at the Campbell County Extension Office’s
lobby Monday-Friday 8 a.m.-4:30 p.m.
Homemaker
Council Meeting
August 26 at 10 a.m.
Everyone is Welcome, if you would
like to join us for the meeting,
contact Kate Thompson at
Keeping us informed... If there are any Cultural Arts classes or other Family & Consumer Sciences
classes you are interested in, please email your suggestions to Kate Thompson
Keeping in contact, Electronically... If you have not already done so,
please send an email to our staff
support. Their email address is
[email protected] We would
like your email address to keep in
better contact with you.
http://campbell.ca.uky.edu
859-572-3500
Family & Consumer Sciences August 2020 - Page 3
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H e a lt h & W e l l n e s s
CDC on Homemade Masks CDC recommends that you wear
masks in public settings when around
people who don’t live in your
household, especially when
other social distancing measures are
difficult to maintain.
Masks are most likely to reduce the
spread of COVID-19 when they are
widely used by people in public
settings.
Simple masks can be made at home
and may help prevent the spread of
COVID-19.
Who should NOT use masks: children under age 2, or anyone who has trouble breathing, is unconscious, incapacitated or otherwise unable to remove the mask without assistance.
Masks are NOT surgical masks or N95 respirators. Currently, surgical masks and N95 respirators are critical supplies that should be reserved for healthcare workers and other first responders.
How to Make Masks
1. Cut out two 10-by-6-inch
rectangles of cotton fabric.
Use tightly woven cotton,
such as quilting fabric or
cotton sheets. T-shirt fabric
will work in a pinch. Stack the
two rectangles; you will sew
the mask as if it was a single
piece of fabric.
Materials Two 10”x6” rectangles of cotton fabric
Two 6” pieces of elastic (or rubber bands, string, cloth strips, or hair ties)
Needle and thread (or bobby pin)
Scissors
Sewing machine
Adult Sewn Mask
3. Run a 6-inch length of
1/8-inch wide elastic
through the wider hem
on each side of the mask.
These will be the ear
loops. Use a large needle
or a bobby pin to thread
it through. Tie the ends
tight.
Don’t have elastic? Use hair ties or elastic head bands. If
you only have string, you can make the ties longer and tie
the mask behind your head.
2. Fold over the
long sides ¼ inch
and hem. Then
fold the double
layer of fabric
over ½ inch along
the short sides
and stitch down.
4. Gently pull on the elastic so that the knots are
tucked inside the hem.
Gather the sides of the
mask on the elastic
and adjust so the
mask fits your face.
Then securely stitch
the elastic in place to
keep it from slipping.
We have a request from Campbell County Schools for sewn masks or
fabric to be donated to make masks for students (Kindergarten-12th
grade) by August 17, 2020 I have included the CDC recommended
guidelines for making masks. You can drop off your made masks or
fabric at the Campbell County Extension Office’s lobby Monday-Friday
8:00 a.m.-4:30 p.m.
Tutorial
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Make sure your mask: Fits snugly but comfortably against the side of the face
Completely covers the nose and mouth
Is secured with ties or ear loops
Includes multiple layers of fabric
Allows for breathing without restriction
Can be laundered and machine dried without damage or change to shape
Adult Non-Sewn Mask
Materials Bandana, old t-shirt, or square cotton cloth (cut approximately 20”x20”)
Rubber bands (or hair ties)
Scissors (if you are cutting your own cloth)
Washing machine
You can include your mask with your regular laundry.
Use regular laundry detergent and the warmest
appropriate water setting for the cloth used to make the
mask.
Washing by hand Prepare a bleach solution by mixing: 5 tablespoons (1/3rd cup) household bleach per gallon of room temperature water or 4 teaspoons household bleach per quart of room temperature water Check the label to see if your bleach is intended for
disinfection. Some bleach products, such as those designed for safe use on colored clothing, may not be suitable for disinfection. Ensure the bleach product is not past its expiration date. Never mix household bleach with ammonia or any other cleanser.
Soak the mask in the bleach solution for 5 minutes. Rinse thoroughly with cool or room temperature water.
Dryer
Use the highest heat
setting and leave in
the dryer until
completely dry.
Air dry
Lay flat and allow to
completely dry. If
possible, place the
mask in direct sunlight.
Important things to consider about your mask...
Tutorial
How to Wash and Dry your Mask
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H e a lt h y R e l at i o n s h i p s
Talking to Your Child about Race
T here are more 7.5
billion people in the
world of all different
shapes, sizes, and colors.
While we may live in a
community in which all of
the people look similar to
us, you don’t have to travel
far to see someone who
may look different from
you. Differences should be
explored and celebrated as
an opportunity to grow in
our understanding of
others making it important
to talk with our children
about race. Race is a term
used to describe each of
the major divisions of
humankind, having distinct
characteristics such as skin
color. Here are some ideas to
consider when preparing for this
important conversation.
What do you think? Take a few
moments to stop and ponder your
own beliefs and curiosities about
race. Do you talk about race in your
home? What races do you and your
child see? What does your child hear
about race at school and at home?
Understanding what messages you
believe and share concerning race
can help you determine if you too
need to learn more about different
perspectives.
Use history. It can be helpful when
talking to your child about race to
use historical accounts of how others
have been treated differently and
often mistreated because of their
race. Discuss the importance of
growing in understanding of others
in order to reduce fear of the
unknown. Let children know that
when we get to know people, we
often find that they share our same
feelings and interests.
Don’t stop the Conversation.
Children often speak their minds
unaware of social miscues which can
lead to them saying things that are
insensitive, embarrassing, or
downright racist. If this happens in
your home or in public, don’t shut
the conversation down, but rather
explore why they said what they said.
Ask them, “Where did you hear
that?” Give them a chance to explain
what they mean, as children often
don’t clearly communicate what they
mean the first time they try. Engage
their curious minds and help them
navigate their social encounters.
Allow this conversation to organically
lead to healthy conversations about
race and the importance of being
kind. Keep in mind that this is not a
one-time conversation, but rather an
ever-evolving one in which we learn
throughout our lifetime. This
conversation has no easy tips or
tricks.
Be the example. If you are urging
your child to have diverse friend
networks, then you too should be
growing a diverse social group.
Young children need
caring adults to help them
identify a positive self-
image and a respectful
understanding of others.
By diversifying your friend
group, your child will
automatically be exposed
to different races and see
the beauty and enrichment
they bring to our life
experience.
It is important to
remember that while these
conversations may not be
easy, they are necessary
and well worth our effort.
Reference:
Lythcott-Haims, J., Wiseman, R., & Coleman-Mortley,
A. (n.d.). How to talk to kids about race and
racism. Parent Toolkit. Retrieved from https://
www.parenttoolkit.com/social-and-emotional-
development/advice/social-awareness/how-to-talk-to
-kids-about-race-and-racism
Source: David Weisenhorn, Ph.D.,
Senior Specialist for Parenting and
Child Development
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.
Family & Consumer Sciences August 2020 - Page 9
F o o d & N u t r i t i o n
T he dog days of summer are here.
The combination of the heat and
efforts to keep kids occupied and fed
may have you feeling like you are
headed for a meltdown. Fortunately,
we have several no-heat or low-heat
ideas to help you keep cool
(physically and mentally), keep your
kids active, and feed your family.
Keeping cool in the kitchen.
Depending on the time and
temperature required for baking or
cooking, your oven could be a
contributing source of heat in your
house. Limit how many times a week
you use the oven, and instead opt for
the microwave, an outdoor grill, or
quick stovetop methods. You may
even save on your electric bill by
using larger appliances less and
putting less stress on your air
conditioner.
- For recipes in which you need
cooked vegetables, substitute with
low- or no-sodium canned options
instead. This will eliminate the need
to dirty another pan or use an
additional heat source for the recipe.
- Repurpose leftovers into new
creations. This will reduce the amount
of “new” cooking you will have to do.
You can use leftover corn-on-the-cob
easily in recipes like the Plate It Up!
Kentucky Proud Cucumber, Corn, and
Bean Salsa.
Involve kids in the creation
process. Make snack and meal prep
a family activity. You can involve
children of all ages in
developmentally appropriate ways.
Children as young as 1 can watch and
listen to what you are doing.
Preschool-aged children can help
with basic prep like washing fruit and
vegetables or mixing ingredients.
School-aged children can read the
recipe to you or even take the lead
prepping a dish.
Have healthy appetizers on hand.
Does it seem like children need to eat
before dinner is ready? Avoid hangry
meltdowns by serving fruit and
vegetable appetizers while you finish
prepping meals. When children are
hungry, they may be less skeptical
and more willing to eat these less
familiar foods. Calling them
appetizers or offering a dip will feel
more special and fun.
Frozen treats. Repurpose your
favorite Plate It Up! Kentucky Proud
recipes to make homemade frozen
treats. You can freeze the Melon
Berry Smoothie in Popsicle molds or
ice cube trays with Popsicle sticks.
You also can freeze your family’s
favorite fruit. Just wash, freeze, and
enjoy. Frozen grapes and blueberries
are an easy, inexpensive way to make
fruit fun for a hot day. References:
McLeod, K. (2019, July 17). Ice cream in a bag. The
Best Ideas for Kids. https://
www.thebestideasforkids.com/ice-cream-in-a-bag/
https://fcs-hes.ca.uky.edu/piukp-recipes
Sources: Courtney Luecking, Extension
Specialist for Nutrition and Health, and
Heather Norman-Burgdolf, Extension
Specialist for Nutrition and Health
Summer Melt
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The Mommy & Me Program has met by
Zoom the past couple months. We continue
to enjoyed some fun activities and learn
some new recipes to prepare and enjoy.
Participants did a flower arrangement with
our Horticulture technician Terri and we
focused on Family Meal Time with table
talk. Julie Geiman, Mommy & Me and
Master Gardener Volunteer talked about
finding treasures while gardening, being
outdoors and getting in some physical
activity. We also made Yummy Smoothies
for a cool Summer treat.
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L i f e S k i l l s
W hen
summertime heats
up, it can be costly
to keep things
cool. The following
are some tips for
making the most
of your energy
dollar, so you can
keep cool on a
budget this
summer.
Quick fixes You can make
several small-scale
changes to save
money on cooling
your home.
Ceiling fans create a wind-chill
effect on your skin. Running them
when you are in the room will allow
you to raise the thermostat up to 4
degrees and keep the same
comfort level. Turn fans off when
you are not in the room to save
energy.
Other ways to use fans include
using a fan in a window to blow hot
air out of your home. Keep
windows near the fan closed, and
open windows on the far side of
your house from the fan. If you
have a whole-house fan, run it in
the early morning or night, then
turn it off and shut the windows
during the day.
Use window treatments to regulate
your home’s temperature. Close
blinds and curtains receiving direct
sunlight to reduce heat gain. Get
your natural light by opening the
coverings over the windows that
don’t get direct sunlight. The type
of material, fit, and reflective quality
may all impact effectiveness.
Switch your light bulbs. LED light
bulbs use less energy and last
longer – and they also produce less
heat. Incandescent bulbs turn 90%
of the energy they use into heat,
according to the Department of
Energy.
Keep the kitchen and laundry cool
by running the dishwasher and
laundry at night. Consider air
drying your dishes or clothes rather
than using heat.
Prepare foods that don’t need the
oven. Grill outside or use
countertop appliances such as a
microwave.
If you are running an air
conditioner, maintain it for best
operation. Clean or replace filters,
vacuum air intake vents, and ensure
that furniture or other items are not
blocking registers.
The big picture If you want a bigger impact on your
overall budget, a more costly project
now might reap savings long term.
Installing a programmable
thermostat allows you to change
your temperature automatically
when you are away or asleep. If you
adjust it up 10 degrees for eight
hours a day, the
Department of
Energy estimates
you may save as
much as 10% per
year on heating
and cooling. Find
out more at
www.energy.gov/
energysaver/
thermostats.
Seal your home
against air leaks to
keep hot air out
and cool air in.
Use caulk or
weather-stripping
around windows
and doors to seal
any cracks.
Proper home insulation lowers
heating and cooling costs by
reducing heat flow.
Strategic placement of trees and
shrubs can reduce your energy
costs. Landscaping can affect
shade, windbreaks, water
conservation, and more.
When replacing appliances and
electronics, consider purchasing
energy efficient models.
References:
Casey, A. (2017, July 24). Stay cool and save
money all summer long. Energy Saver.
Retrieved June 23, 2020, from https://
www.energy.gov/energysaver/articles/stay-cool
-and-save-money-all-summer-long
U.S. Department of Energy. (n.d.) Spring and
summer energy-saving tips. Energy Saver.
Retrieved June 23, 2020, from https://
www.energy.gov/energysaver/spring-and-
summer-energy-saving-tips
Source: Kelly May, Senior Extension
Associate for Family Finance and Resource
Management
Keeping Cool on a Budget
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D ebts can pile up quickly.
Sometimes making payments
can feel like you are only chipping
away at the tip of the iceberg.
However, there are a couple of
effective methods for paying down
your debts over time.
The first step in making a debt
repayment plan is to take stock of all
that you owe. While you are
responsible for paying all the debts
that you owe, it may help to prioritize
the most important expenses.
Prioritizing is setting an order of
importance for dealing with items or
tasks.
If possible, adjust your budget to
allow for extra money specifically for
debt repayment. Paying a little extra
each month will eventually free you
from your debts long term.
When paying extra, you could use
two different strategies. With either
method, you will choose one debt to
focus on first. Continue making
regular minimum payments on all
your debts. While doing so, you will
apply extra money toward the
principal of the debt you choose to
start with. Once you’ve paid off the
first debt, you should work on the
next debt on your priority list,
applying extra money. With the first
debt paid off, you will now have extra
money to apply to the next payment.
Starting the avalanche Choosing to pay on the highest-cost
debt first may save you the most
money in the long run. This is
sometimes referred to the “avalanche
method.” Look at the interest rates
and total costs of your debts. Target
the most expensive debt to pay down
first. Since larger interest rates add up
more quickly over time, paying extra
will save you more money over the
life of the loan. The earlier you start
applying extra, the more money you
may save.
Picking a snowball fight While it may not save the most
money, paying off the smallest debt
first might provide the most
satisfaction. Paying the lowest-cost
debt is sometimes called the
“snowball method.” Smaller debts get
resolved faster using this method,
and you find yourself with fewer
payments to juggle each month.
Target the lowest-cost debt to apply
extra payments to first until you pay it
off. Then apply that payment, plus
any extra, to the next debt in line.
No matter which method you use, be
aware of any prepayment penalties.
Some lenders charge fees for paying
off debt early. If you’re not sure if
there is a prepayment penalty, review
your credit paperwork or contact the
creditor. The size of the penalty may
help you determine whether you
should prioritize the debt higher or
lower on your list.
Pick your preferred method and get
started. This is your chance to keep
your cool and melt away your
financial troubles.
Source: Kelly May, Senior Extension
Associate for Family Finance and Resource
Management
Keep cool this summer
while feeding your
creativity. This easy to prep
painting activity is
appropriate for all ages will
help.
What do you need? Ice cube tray with individual wells
for each cube
Water
Liquid food coloring or paint
Clothes pins, popsicle sticks, straws
or anything that could serve as a
handle
Freezer
Paint, cardboard, newspaper
How to create ice cube paint: 1. Partially fill the ice cube trays with
water.
2. Add 3 – 10 drops of food coloring
or paint to each well. More food
coloring or paint will make brighter
or darker colors. Use this as a fun
opportunity to explore creating
new colors by combining different
colors or making various hues of
the same colors.
3. Add “handle” to each well of the
ice cube tray.
4. Place ice cube tray in the freezer
and wait until frozen.
5. Remove frozen ice cubes and use
to create masterpieces on paper,
cardboard or newspaper. To
minimize mess, place a baking
sheet, old towel, or several pieces
of newspaper under the painting
paper. Take this activity outdoors
for more fun and even less mess.
6. Have fun while creating cool works
of art!
Source: Heather Norman-Burgdolf and
Courtney Leucking, Extension Specialists
for Food and Nutrition Reference: Roux N. Powerful Mothering website. Easy
and Colorful Ice Painting Art for Toddlers and
Preschoolers. https://www.powerfulmothering.com/
ice-painting/
Ice Painting
Melt Your Debt
Page 16 - August 2020 Family & Consumer Sciences
H e a lt h & W e l l n e s s
H as someone you live with been
diagnosed with COVID-19, or
are they displaying symptoms of the
virus and are self-isolating? When this
happens, your first job is to reduce
the spread and survival of the virus in
your home.
The Centers for Disease Control has a
home care guide to teach household
members how best to interact with
the sick person. Please see the link in
the resources section at the bottom
of this document.
Containing the germs
Dedicate one room for rest, recovery,
and isolation of the sick person(s)
away from other members of the
household. If possible, dedicate a
bathroom to their sole use. If you
only have one bathroom, it should be
cleaned and disinfected after every
use by the sick person.
Give the sick person (only if they are
an able-bodied adult) personal
cleaning supplies such as facial
tissues, sanitizers, cleaners, paper
towels, disinfectants, and a lined trash
can for their isolation area.
The sick person should eat (or be fed)
in the isolation area.
How to clean and disinfect items in
the home
When cleaning hard or nonporous
surfaces, you should use disposable
gloves, if available. You can also use
reusable cleaning gloves, if you
have a pair dedicated for COVID-19
virus cleaning and disinfections
only. Gloves or no gloves, wash
your hands promptly after touching
and cleaning contaminated items.
Read the instructions on your
cleaning and disinfecting
products. Be sure to follow all
the directions about whether to
dilute, how to apply, necessary
drying time, and ventilation
requirements.
Before disinfecting, you should
look for dirt or grime. Use a
soap or detergent plus water to
clean off the dirt before you
disinfect.
Refer to the list of EPA-approved
products that will disinfect a
surface contaminated with
COVID-19.
A bleach solution can be used if
you do not have access to the
items on the EPA list.
Use 1/3 cup (5 tablespoons)
of bleach per gallon of water
or 4 teaspoons of bleach per
one quart of water.
Have proper ventilation
during and after using
bleach.
Do not mix bleach with other
cleaners or ammonia.
Check the expiration date of
the bleach. Only unexpired
bleach, when properly
diluted, will disinfect surfaces
contaminated with
coronavirus.
Bleach may not be
appropriate for all surfaces or
could damage a surface.
Please read the bottle for
manufacturer’s instructions.
Soft, porous surfaces should be
treated according to manufacturer’s
instructions.
Remove dirt using cleaners
designed for the surface.
If possible, launder using the
warmest water temperature
allowable by the item’s
manufacturer.
If not possible to launder, use
the EPA-approved products list
to identify what can be used on
the surface.
You should also disinfect
electronics that are frequently
touched. Read and follow the
instructions provided by your
device’s manufacturer. If no
guidance is available, you could use
alcohol-based products that
contain 70% alcohol to disinfect.
You do not want liquid to pool, so
dry thoroughly.
Items that can go in the laundry
(towels, washcloths, clothes, sheets)
should be handled with disposable
gloves or reusable gloves that are
dedicated to use for COVID-19
virus contaminated items.
Do not shake dirty laundry. This
can spread the virus in the air.
Launder in the warmest water
possible for the item according
to the washing instructions on
the tag.
Clean and disinfect clothes
hampers used to gather and
move clothes in between uses.
You could also use a trash bag
to line the hamper, and then
throw it away.
All members of the household should
wash their hands frequently, and
avoid touching their face, eyes, nose,
and mouth.
Resources
List N: Disinfectants for Use Against SARS-CoV-2
https://www.epa.gov/pesticide-registration/list-n-
disinfectants-use-against-sars-cov-2
Preventing the Spread of Coronavirus Disease 2019 in
Homes and Residential Communities https://
www.cdc.gov/coronavirus/2019-ncov/hcp/guidance-
prevent-spread.html
Caring for someone at home https://www.cdc.gov/
coronavirus/2019-ncov/if-you-are-sick/care-for-
someone.html
Cleaning and Disinfection for Households https://
www.cdc.gov/coronavirus/2019-ncov/prevent-getting
-sick/cleaning-disinfection.html?CDC_
AA_refVal=https%3A%2F%2Fwww.cdc.gov%
2Fcoronavirus%2F2019-ncov%2Fprepare%
2Fcleaningdisinfection.html
Cleaning and Disinfecting Your Home https://
www.cdc.gov/coronavirus/2019-ncov/prevent-getting
-sick/disinfecting-your-home.html
Source: Sarah Lovett Hanks, Healthy
Homes and Communities Extension
Associate, University of Kentucky, College
of Agriculture, Food and Environment.
Cleaning and Disinfecting Your COVID-19 Infected Home