Week 1 - University of KentuckyINREASING A TIVITY Activity Tip Physical Activity at Home, Work and...

INCREASING ACTIVITY

Activity Tip

Physical Activity at Home, Work and Play—10 tips

LIVING WELL

“He who laughs, last.” - Anonymous

Finding Control in Uncertain Times

Shoveling Injuries and Prevention

EATING FRUITS AND VEGETABLES

MyPlate MyWins - Add more vegetables to your day

A Day of Fruits & Vegetables

RELATIONSHIPS

Benefits of Family Routines

Keeping your dementia patient safe during COVID-19 outbreak

FINANCIAL DECISIONS

Reflection

Trimming Expenses When Income is Tight

PREPARING MEALS AT HOME

Meal planning made easy

Week 1

Increasing

Activity

physical activity at home, work, and play

10 tips to make physical activity a regular part of the day

Adding activity into your day is possible. Choose activities that you enjoy. Adults should aim for at least 2½ hours or 150 minutes of physical activity each week. Every little bit adds up, and doing something is better than doing nothing. Most important—have fun while being active!

10 tips

Nutrition Education Series

6 be an active parent Instead of standing on the sidelines, walk up and downthesoccer,football,orsoftballfieldwhilethe

kids play their game.

7 findsupport Join a walking group, play wheelchair sports, practice martial arts, or sign up for an exercise class in your

community. Recruit family or friends for support.

8 enjoy the great outdoors Tumble in the leaves, build a snowman with your kids, or ski cross-country. Visit a county or national

park and spend time hiking, canoeing, or boating.

9 look for wellness at work Find a softball, basketball, or volleyball team at your job. You can also take the lead by starting a wellness

orexercisegroupinyouroffice.

10 the chores count, too! Clean the house, wash the car, or mow the lawn with a push mower.

Know that these activities count toward your goal of at least 150 minutes each week.

DG TipSheet No. 40June 2015

Go to www.ChooseMyPlate.gov for more information.

1 take 10 Do at least 10 minutes of activity at a time to reach your weekly goal. Walk the dog for 10 minutes before and

after work and add a 10-minute walk at lunchtime.

2 mix it up Start the week with a swim at the pool, take a yoga class during a weekday lunch, lift

weights in the evening, and end the week by working in the garden.

3 be ready anytime Keep comfortable clothes and walking or running shoesinthecarandattheoffice.

4 findwaystomove Take a brisk walk around the parking lot, jog to the bus stop, or ride your

bike to the subway station. If you have an infant or toddler, take a long walk using the stroller and everyone gets some fresh air.

5 work out during TV time Watch a movie while you jog on a treadmill or down- load a video on your phone and watch while you ride

a stationary bike.

Center for Nutrition Policy and PromotionUSDA is an equal opportunity provider and employer.

United States Department of Agriculture

Living Well

“He who laughs, lasts.” — AnonymousYou have probably heard that “Laughter is the best medicine,” and it is true! Humor and the

subsequent laughter it produces have many therapeutic effects on the body. Laughing not only relieves stress and improves your mood and emotional state, it also has many social and physical health benefits (Mayo Clinic, 2020; Robinson, Smith and Segal, 2019).

Laughter improves physical health

• Improves cardiovascular health• Improves brain functions• Improves respiration• Lowers blood pressure• Reduces pain• Enhances your immune system• Decreases “stress” hormones• Relaxes muscles• Stimulates circulation• Burns calories

Laughter enhances mental health

• Improves mood• Relieves feelings of anger and frustration• Reduces tension• Lowers anxiety• Lightens burden• Increases energy• Enhances creativity• Increases personal satisfaction• Makes it easier to deal with difficult situations• Improves mood• Balances the mind and body• Inspires hope• Adds joy to life

Laughter has social benefits

• Feels good• Combats feelings of loneliness• Changes behavior• Creates social connections• Strengthens relationships

Laughter strengthens relationships

• Keeps you connected when you laugh together• Creates joy, vitality, and resilience• Heals resentment• Decreases tension• Unites people• Triggers positive feelings • Connects people emotionally• Enhances a positive bond• Contributes to spontaneity• Releases inhibition• Helps you express true emotion• Improves problem-solving

Add humor to your life

It’s important to seek out and take advantage of opportunities to laugh every day.

• Find fun. Only boring people get bored. Find simple items that make you giggle, such as family photos, memes, funny movies or video clips, a joke. Life shouldn’t be boring, it should be fun!

• Share a hardy guffaw. Sit at the dinner table or connect on a virtual video and reminisce. Tell funny stories and learn new things about your family.

• Spend time with funny or joyful people. Laugher is contagious. Spend time with those who help you see the bright side of life, and when possible, avoid those people who are negative.

• Look for humor every day. If you pay attention to your surroundings (versus keeping your head in your phone), you will see absurd, silly, or even odd activities that may make you smile.

• Surround yourself with happy. Frame fun photos of people you care about and happy memories. Keep a joke calendar on your desk.

• Make time for humor. Do you have a funny saying you like? Write it down and put in on the refrigerator. Try buying a daily calendar with a new joke each morning. Is there an object, like a stuffed animal, that always makes you smile? Put it in your living room where you will see it often.

• Take a “fun break” every day to laugh: Schedule it if necessary. Read jokes. Start a humor notebook. Listen to a funny tape. Watch a comedy show or funny YouTube video, then recommend it to others.

• Smile. A smile is the start of laughter, and it has a positive effect on others.• Don’t be defensive. Laughter can help us forgive, forget, and even overlook judgment and doubt.• Count your blessings. At the end of the day, focus on the positive aspects of your day and make a

list about things for which you are grateful.• Don’t dwell on negativity. Limit the amount of negative news, people, stories, and conversations

you let in, and try to find the light at the end of the tunnel for those things or behaviors of others you cannot control.

• Laugh at yourself. Don’t take yourself too seriously. Remind yourself to lighten up.

Laughing makes life more enjoyable. If you find it hard to laugh, call a medical professional as something more serious may be going on. You can also search online for a yoga or laugh therapy group. Even simulated laughter can help improve health and well-being (Robinson, Smith and Segal, 2019).

2

References:

• Robinson, L., Smith, M., Segal, J. (2019). Help Guide. Laughter is the best medicine. https://www.helpguide.org/articles/mental-health/laughter-is-the-best-medicine.htm

• Mayo Clinic. (2020). Stress relief from laughter? It’s no joke. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456

Source:

Amy F. Kostelic, Adult Development and Aging Specialist

Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expression, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.

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Finding control in uncertain timesWith 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 remember, “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. Being more open and flexible to change makes you more resilient for when things happen. When you feel lost in uncertainty, Brenner suggests these tips.

• 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 them. Habits and familiarity can bring peace when other aspects of life are “off.” Maintaining or creating a routine can 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.

Reference:

Brenner, A. (2019). Psychology Today. 5 Tips to Help You Live with Uncertainty ...and learn to love what you don’t know. Retrieved from https://www.psychologytoday.com/us/blog/in-flux/201912/5-tips-help-you-live-uncertainty

Source:



Shoveling Injuries and Prevention Winter is coming, snow is falling, and you are shoveling. You might be surprised to find out that shoveling snow is a common cause for injuries and possibly surgery during the winter. Each year, snow shoveling leads to approximately 100 deaths and 11,500 injuries. “Shoveling is not a big deal; I do it every year,” you might be thinking. “Why are there so many deaths and injuries?” While most people will not have a problem, shoveling snow can put some people at risk of heart attack. According to the American Heart Association, sudden exertion, like moving pounds of snow after being sedentary, can put a big strain on the heart. Pushing a heavy snow blower also can cause injury. Injuries happen when you are tired, sore, and overdoing it. You are trying to lift something heavier than you need to and that is when your shoulder will often give out. Therefore, the best way to reduce injury is to prepare by strengthening your body. Adding exercises into your normal routine will help when it comes time for you to actually shovel; your shoulders won't hurt as badly and you will be healthier! Start by adding some muscle strength training to your normal routine. For example: Pull out the cans of soup or milk jugs and start strengthening your arms. Use the milk jug, hanging down to your side and pull it up like a bicep curl. A full milk jug weighs about 8 pounds, so fill it up to what weight you need. You can put water in it for whatever weight you feel like is appropriate for your strength and you can start doing some bicep curls with lighter weights, like maybe a can of tomato paste. When shoveling snow: • Make sure to do warm-up exercises before you start. • Take plenty of rest breaks. • If you experience chest pain or shortness of breath, get help immediately. • Engage your belly muscles by pulling your belly button to the back of your spine. • Make sure to use your legs and core so that your shoulder is not the brunt of the activity. • Shoveling is a whole-body activity. By adding strengthening exercises to your current routine, you

will be prepared and could reduce your chance of injury this winter. References: https://www.nationwidechildrens.org/research/areas-of-research/center-for-injury-research-and-policy/injury-topics/sports-recreation/snow-shoveling https://www.nsc.org/home-safety/tools-resources/seasonal-safety/winter/snow-shoveling Source: Natalie Jones, Family Health Extension Specialist, University of Kentucky, College of Agriculture

https://www.nationwidechildrens.org/research/areas-of-research/center-for-injury-research-and-policy/injury-topics/sports-recreation/snow-shoveling

https://www.nationwidechildrens.org/research/areas-of-research/center-for-injury-research-and-policy/injury-topics/sports-recreation/snow-shoveling

https://www.nsc.org/home-safety/tools-resources/seasonal-safety/winter/snow-shoveling

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Copyright © 2020 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice.


Eating Fruits

&

Vegetables

1 Discover fast ways to cook Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam

green beans, carrots, or bok choy in a bowl with a small amount of water in the microwave for a quick side dish.

2 Be ahead of the game Cut up a batch of bell peppers, cauliflower,orbroccoli.Pre-package

them to use when time is limited. Enjoy them in a casserole, stir-fry, or as a snack with hummus.

3 Choose vegetables rich in color Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins

and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but are good for you, too.

4 Check the freezer aisle Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding

frozen vegetables, such as corn, peas, edamame, or spinach, to your favorite dish. Look for frozen vegetables without added sauces, gravies, butter, or cream.

5 Stock up on veggies Canned vegetables are a great addition to any meal, so keep on hand canned tomatoes, kidney beans,

garbanzo beans, mushrooms, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.”

6 Make your garden salad glow with color Brighten your salad by using colorful vegetables such as black beans or avocados, sliced red bell peppers or

onions, shredded radishes or carrots, and chopped red cabbage or watercress. Your salad will not only look good but taste good, too.

7 Sip on some vegetable soup Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup. Look for reduced- or low-

sodium soups. Make your own soups with a low-sodium broth and your favorite vegetables.

8 While you’re out If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or a side

salad instead of the typical fried side dish. Ask for toppings and dressings on the side.

9 Savortheflavorof seasonal vegetables Buy vegetables that are in

seasonformaximumflavorata lower cost. Check your local supermarket specials for the best in-season buys. Or visit your local farmers market.

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Vary your veggies Choose a new vegetable that you’ve never tried before. Find recipes online at

WhatsCooking.fns.usda.gov.

DG TipSheet No. 2June 2011

Revised October 2016Center for Nutrition Policy and PromotionUSDA is an equal opportunity provider, employer, and lender.


Go to ChooseMyPlate.gov for more information.

Add more vegetables to your day It’s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and mineralsandmostarelowincalories.Tofitmorevegetablesinyourday,trythemassnacksandaddthemto your meals.

10 tips

Nutrition Education Series

MyPlate

MyWinsBased on the

Dietary Guidelines

for Americans

http://www.whatscooking.fns.usda.gov/

http://www.choosemyplate.gov

A DAY OF FRUITS & VEGETABLES Are you and your family eating enough fruits and vegetables? Here’s what a day’s worth of meals could look like:

Remember that most moderately active 10-year-old children need 11/2 cups of fruit and 21/2 cups of vegetables each day. Your child might need more or less.

HOW DO THE FRUITS AND VEGETABLES IN YOUR MEALS ADD UP?

If you

skip v

egetables at breakfast, eat them in the afternoon.

• Berries• 100% orange juice• Low-fat (1%) milk

BreakfastOATMEAL WITH CHOPPED WALNUTS

• Baby carrots• Celery• Low-fat dip• Water

SnackWHOLE-WHEAT CRACKERS • Tomato meat sauce

• Broccoli• Low-fat (1%) milk

DinnerPASTA

• Baked sweet potato fries

• Baked beans• Grapes• Low-fat (1%) milk

LunchCHEESEBURGER ON WHOLE-WHEAT BUN

GOOD NEWS! Schools are now required to offer at least 1/2 cup of fruit and 3/4 cup of vegetables in school lunches.*

*Provided under the National School Lunch Program for grades K-8.

VEGETABLES:

2-1/2 CUPSVEGETABLES

1-1/2 CUPSFRUITFRUITS:

1/2 cup berries

1/2 cup baby carrots

1/2 cup sweetpotato fries

1/2 cup baked beans

1/2 cupbroccoli

1/2 cuptomato sauce

1/2 cup orange juice

1/2 cup grapes

+ +

+ + + + =

=

Relationships

Benefits of Family RoutinesRoutines offer children and adults alike a sense of security and comfort. The fear of the unknown

is something most of us experience. Having a routine provides structure to the day, allowing us to know what is expected of us in the time to come. Here are some ways that family routines help children and parents alike.

Consistent expectations. Setting regular routines such as regular bedtimes, mealtimes, and screen times, allow parents to teach healthy habits. Routines can help take the emotion out of arguments that arise around these times by allowing the parent simply to say, “That’s just what we do in our house.”

Allow connection time. While routines often help us manage the day-to-day tasks of parenting, it also provides time to connect with our child. The bedtime routine is a time that does not always have to be storytime or songs, but can and should evolve into a time to connect and snuggle with one another. Even as the child grows older, bedtimes are a great time to talk about meaningful topics and share your hearts with one another. Routines build security and connection.

Reduce power struggles. Providing routines allows a child to predict what is coming next which often helps them transition from one activity to another. For instance, if a child knows that brushing teeth comes before storytime, they are less likely to complain about brushing their teeth. But if fussing about brushing teeth arises, a routine allows the caregiver to say, “You know we have to brush our teeth before storytime.”

Gives children power. Certain routines allow children to take charge of their own activities. A morning routine may simply be to wake up, get dressed, eat breakfast, pack your backpack, brush teeth, and go to school. Several tasks are required to complete this routine, but the only two that have to happen at the same time every day are waking up and going to school. Children should be given free range on what order they should complete the other tasks. Perhaps getting dressed happens before breakfast, or packing your bookbag happens after brushing teeth. Feeling in charge increases a sense of mastery and competence in children.

Reduces stress. Routines help us all know what to expect, and reduce the possibility of forgetting important steps or tasks throughout our day. Routines such as regular bedtimes can help our sleep health and ultimately our mental health.

Source:

David Weisenhorn, Ph.D., Senior Specialist for Parenting and Child Development.

Resources:

• American Academy of Pediatrics. (2007). The Importance of family routines. Retrieved from https://www.healthychildren.org/English/family-life/family-dynamics/Pages/The-Importance-of-Family-Routines.aspx

• Markham, L. (2020). Why kids need routines. Aha Parenting. Retrieved from https://www.ahaparenting.com/parenting-tools/family-life/structure-routines


Keeping your dementia patient safeduring COVID-19 outbreak

While dementia does not necessarily increase the risk for COVID-19, the Alzheimer’s Association is stressing that those living with dementia could be at higher risk. Patients are in this category because of dementia-related behaviors, older age, and common health problems that go with dementia and aging. So caregivers should be cautious when caring for their loved ones at home.

The Alzheimer’s Association points out that people with dementia might forget to wash their hands or forget to wash them properly. They might forget to take other precautions, such as social distancing, to stop the spread of germs. As a caregiver, you need to keep both yourself and your loved one healthy. Diseases such as COVID-19 can worsen the cognitive impairment that comes with dementia.

To help keep your loved ones safe at home, the CDC and Alzheimer’s Association recommend that caregivers do these things.

• For people living with dementia, increased confusion is often the first sign of any illness. If a person living with dementia shows rapidly increased confusion, call your health-care provider.

• People living with dementia may need more support to remember important hygienic practices. Try extra and/or written reminders where needed.

• Place signs at the sinks to remind them to wash their hands with soap for 20 seconds.• Show your loved one how to properly wash their hands.• If the person with dementia cannot get to a sink easily, a quick option is alcohol-based

hand sanitizer with at least 60% alcohol.• Ask your pharmacist or doctor about filling prescriptions for more days to cut down on trips

to the pharmacy.• Make other plans for the person with dementia in case adult day care, respite, etc.,

is changed or closed.• Make back-up plans for care if the primary caregiver becomes sick.

Reference:

Alzheimer’s Association. (2020). Retrieved March 18, 2020 from https://www.alz.org/help-support/caregiving/coronavirus-(covid-19)-tips-for-dementia-care

Source:



Financial

Decisions

REFLECTION:When we consider ways to manage our

finances, certain words come to mind —money, savings, income, debt, interest.

However, there are several things besidesmoney that households should manage to

improve their sustainability and well-being. Inaddition to money, families should look forways to manage their collective resources.

These range from our time and energy, to ourindividual belongings and the spaces in our

home, to our relationships.

With whom do you share your resources? Do you plan jointly about how

you manage them?

Trimming Expenses When Income Is TightEvery household has expenses. What expenses you have and how much you spend on them will vary

based on your family’s needs and wants. Some expenses are fixed, or a set amount that doesn’t change from month to month, such as a loan payment or television service subscription. Other expenses are flexible, or might change based on how much you use it or what season it is, such as water, electric, or food.

When income is tight, it can help to reduce expenses. You can look at both fixed and flexible expenses to determine where to trim. It can help to prioritize before starting. Ask yourself which expenses are for things that are most important to your family’s health and happiness. Make a list, and those things that don’t make the top of the list are possible options to cut back or eliminate.

There are some expenses you likely must keep, such as housing costs, heat, water, and food. But within these expenses there may be ways to save money. You might consider turning down the thermostat or conserving water. You could cut back on restaurants or use meal planning to make economical food choices.

One area where costs can vary widely is communications. Your cellular phone package can cost more if you have multiple lines or unlimited services such as data or text. Take out your phone bill and look closely at the services they are charging you for to determine whether you need all of them. You don’t need unlimited text if you only send a few texts per month. Perhaps you can temporarily eliminate one phone line. If you have strong internet at home, you could use wi-fi and reduce data charges. Be aware when changing your phone bill that sometimes there could be a contract in effect. However, it never hurts to ask if your service can be modified. Your carrier may be willing to work with you to make the cost more manageable.

Another area where costs vary is entertainment. You might subscribe to cable, satellite, or streaming services — or a combination of these. It may help to keep track of how much each service is being used in your household. Also, look at what channels or brands are included with each as there may be some overlap. A different combination may provide the channels you like at a lower price. Or you may be able to suspend or cancel some services temporarily. You might be able to get local channels free with a digital antenna if you live near a metropolitan area.

There are many ways to configure your needs for communication and entertainment. Sometimes bundling services such as Internet and cable TV can cost less than subscribing for things individually. Or if you have unlimited data on your smartphone, you might be able to skip a separate charge for internet service in your home — or vice versa using wi-fi instead of data.

Watch out for shopping costs. If online shopping is a temptation you don’t need, try to stay offline. When you do shop, stick to your list. Don’t shop on impulse or buy things just because they’re on sale. Use coupons and shop sales for items you do need to buy, and make sure to comparison shop for the best deal on big-ticket items.

Pay bills on time to avoid fees and finance charges. In difficult times, it’s tempting to use credit cards more or take out a loan. However, that will cost you more in the long run. Try to limit credit use as it is not a solution to the problem, but simply delays the date that you pay for the items, and then adds interest. If you have a loan, you may be able to take advantage of deferred payments — basically taking a break from paying. This can help, but understand that interest may still be building, so it could cost you more later.

Source:Kelly May, Senior Extension Associate for Family Finance and Resource Management


Preparing

Meals at

Home


Meal planning made easy

Map out your meals

Outline meals you plan to eat for the week and use it as a guide. Be sure to list

beverages and snacks too!

Find Balance

If you have veggies, dairy, and protein at

one meal, include fruit and grains in the next to cover all 5 food groups.

Vary protein foods

Choose a variety of protein foods throughout the week. If you have chicken one day,

try seafood, beans, lean meat, or eggs other days.

Make a grocery list

Start by listing ingredients for meals you plan to

make. Cross off items you already have on hand.

Love your leftovers

Prepare enough of a dish to eat multiple times

during the week. Making leftovers part of your plan can save money and time.

List more tips

_______________________

_______________________

_______________________

_______________________

MPMW Tipsheet No. 2 October 2016

Center for Nutrition Policy and PromotionUSDA is an equal opportunity, provider, employer, and lender.

Planning healthy meals ahead of time can help you stick to a healthy eating style. If you’re new to meal planning, start small and work up to more.

Based on the Dietary Guidelines for Americans Go to ChooseMyPlate.gov for more information.

MyPlate

MyWins

Week 1 - University of KentuckyINREASING A TIVITY Activity Tip Physical Activity at Home, Work and...

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