www.spencerextension.com

www.facebook.com/spencercountyextension

Extension Office Updates

Currently with the COVID-19 going on, our office is currently closed to the public so we have had to make some changes on how we do our day to day business. We are still in the office and we are social distancing. You can still call us at 502-477-2217 or email me at bryce.roberts@uky.edu. You can see some updates through this section regarding some upcoming programs and how to submit soil samples. I am making limited farm/home visits, but the quickest way to reach me would be by email. If you are having any issues with something growing, take some pictures and email them to me. If I don’t know the answer, I can forward the pictures on to the specific specialist and get back to you.

Virtual Classes Since we had to cancel all of our SOS Classes, we have decided to do some of the classes virtually. We will be offering the following classes online: **Pollinator Gardening, Monday, April 20, 6:30 p.m. **Vegetable Gardening Basics, Thursday, April 23, 6:30 p.m.

**Beef Cattle Market Update with Dr. Kenny Burdine, Tuesday, April 28, 6:30 p.m. These classes will be offered by Zoom, which is a very easy program to use. You can view the presentations on your computer, smartphones, Ipads, etc. It is very easy to use. We request that you sign up on our webpage at spencerextension.com. When you get there, please click on the Virtual Classes tab on the top of the page and that will take you to our sign up page. We will need your name and email address so that I can send out the invitation from Zoom to your so you can link in and view the presentation. You can call our office at 502-477-2217 and provide your name and email address. Once you register, we’ll send you the invitation to join the meeting. We hope you can take advantage of these classes. Beef Cattle Market Update With the recent cancellation of our Louisville Area Beef Cattle Association Spring Meeting, we have set up a Zoom meeting with Dr. Kenny Burdine on Tuesday, April 28, at 6:30 p.m. PLEASE SEE THE SECTION ON VIRTUAL CLASSES TO REGISTER FOR THIS MEETING.

Cooperative Extension Service Spencer County PO Box 368 100 Oak Tree Way Taylorsville, KY 40071-0368 (502) 477-2217 Fax: (502) 477-1343 extension.ca.uky.edu

http://www.spencerextension.com/http://www.facebook.com/spencercountyextensionmailto:bryce.roberts@uky.edu

Soil Sample Submissions Even though our office is currently closed to the public, we are still accepting soil samples, albeit in a little different way. For each sample you want to submit, we need at least one pint (sandwich bag) of dry soil 4-8 inches below the soil surface. We have soil sampling bags here at our office if you want to stop by and pick some up before you sample. We have soil probes for loan as well. IF YOU WANT EITHER BAGS OR TO BORROW A SOIL PROBE, PLEASE CALL OUR OFFICE AT 477-2217 AND WE CAN PLACE BOTH OUTSIDE FOR YOU TO PICK UP ON OUR PAVILION IN THE BLUE TUB. WE CAN ALSO MAIL YOU SOME SOIL SAMPLE BAGS AS WELL. Make sure you put your name and what you want to name your sample (field 1, north garden, etc.) so you will know where the sample came from once I mail your results back to you. When you bring the samples back to us, we ask that you place all samples in a box or plastic bag and bring those to our office. When you come to our office, please pull around back to our pavilion. Next to the double doors on the pavilion in the back of our office will be a blue tub. There is some paperwork that you will need to fill out and place with your samples. Please call us at 477-2217 if you have any questions. This is a free service provided by the Spencer Co. Soil Conservation District. Thanks to them for sponsoring the soil sampling program.

Beef Update Series This webinar series will be broadcast live

every Tuesday in April and the first Tuesday in May at 8:00pm EDT/7:00pm CDT. No registration is necessary; however, if you send an

email to dbullock@uky.edu with Beef Webinar in the subject line and your name and county in the message, reminders will be sent with a direct link to each meeting. The platform being used will be Zoom and you can join the webinar by entering the URL associated with that night’s topic.

April 14, 2020 Preparing Cows for the Breeding Season – Les Anderson, Extension Professor https://uky.zoom.us/j/899282846 April 21, 2020 Managing Calves for the Market - Kevin Laurent, Extension Specialist https://uky.zoom.us/j/270628822 April 28, 2020 Recipe for Profit for Backgrounding and Stocker Enterprises – Jeff Lehmkuhler, Associate Extension Professor https://uky.zoom.us/j/997591420 May 5, 2020 Utilizing technology to enhance cattle management practices – Katie VanValin, Assistant Extension Professor https://uky.zoom.us/j/811462639

Virtual Updates Since we are limited in our face to face meetings, I wanted to pass along some links to some of our various websites/video sites. **Forages: KYForages YouTube can be found at www.youtube.com/c/KYForages or by simply Googling “KYForages YouTube”. **KY Beef Programs: http://afs.ca.uky.edu/beef **Equine Programs: http://afs.ca.uky.edu/equine **Poultry Programs: http://afs.ca.uky.edu/poultry **Forage Programs: https://forages.ca.uky.edu/ **Lawn Information: http://www.uky.edu/Ag/ukturf/lawns.html **Home Horticulture: https://www.uky.edu/hort/home-horticulture **Commercial Horticulture: https://www.uky.edu/hort/commercial/horticulture

Mr Rudy compliments of Crystal Hagan, Hagan Farm, Bloomfield, KY

https://uky.zoom.us/j/899282846https://uky.zoom.us/j/270628822https://uky.zoom.us/j/997591420https://uky.zoom.us/j/811462639http://afs.ca.uky.edu/beefhttp://afs.ca.uky.edu/equinehttp://afs.ca.uky.edu/poultryhttps://forages.ca.uky.edu/http://www.uky.edu/Ag/ukturf/lawns.htmlhttps://www.uky.edu/hort/home-horticulturehttps://www.uky.edu/hort/commercial/horticulture

Horticulture Programming Some of our Horticulture Agents are presenting a series of programs on various horticulture topics. These are all at 1 p.m. and you will join via Zoom at https://uky.zoom.us/j/566301042 Apr 15, 2020 01:00 PM Asparagus in My Garden with Sharon Flint Apr 22, 2020 01:00 PM Composting at Home with Adam Leonberger Apr 29, 2020 01:00 PM Your Lawn and Weed Control with Andy Rideout

May 6, 2020 01:00 PM Insects in the Garden with Sarah Stolz May 13, 2020 01:00 PM Beginner Vegetable Gardening with Andrea Stith

Bryce A Roberts Spencer County Cooperative Extension Agent Agriculture and Natural Resources

Ways to Stay Healthy at Home Try an activity each day for the Well Being Calendar

Visit the Plan Eat Move website Try the April Snap Education recipe for the calendar Turkey Stuffed Peppers recipe

FCS Facebook Live Check out the FCS and Snap-Edu Facebook Lives with Allison Lewis- Family and Consumer Science Extension Agent and Trish Nelson- Program Assistant

Wednesday April 15th 11am How to Use an Instant Pot Wednesday April 22nd 11am Air Fryer Videos via the Spencer County Extension Office Facebook Page

Spencer County Homemaker’s April Homemaker Lesson April’s Homemaker Lesson is Positives Attitudes. In

this newsletter you will find the publication for this lesson.

KEHA Update Message from Karen Hill, KEHA President The KEHA Executive Committee continues to stay abreast of the changing guidance regarding COVID-19. We are in contact with the hotels and Convention Center in Owensboro and are considering alternate dates in late summer. This will take us beyond our current fiscal year-end and the end date for terms of officers set to rotate out this year. Fortunately, our bylaws allow for our current state officers and state chairmen to continue in their positions until successors are elected and all have agreed to do so. Please remember that all decisions are made to keep your safety and health a priority. Please stay in touch with your fellow members via phone, text, chat, social media and whatever remote means you have available. Social distancing is very important right now, but it certainly does not mean we can't communicate and support each other during this challenging time. Updates will be provided as we have them. Respectfully, Karen Hill, KEHA President

https://uky.zoom.us/j/566301042

Those who have submitted registration may choose to let their registration stand at this time or may contact Harlene Welch for a refund. Harlene’s email address is harlenewelch@gmail.com Spencer County Homemaker’s Annual

Meeting All in person meetings are canceled till the middle of May due to the Covid-19 pandemic. As

of right now our Homemaker’s Annual Meeting is still on for May 29th at 11:30. We will be monitoring the situation and updating if this needs to be rescheduled for a later date or not.

Allison M Lewis Spencer County Cooperative Extension Agent Family and Consumer Sciences

COVID-19 UPDATE

Due to the health concerns of coronavirus (COVID-19), all group meetings, classes and programs scheduled to be held at the Spencer County Extension Office from March 16 through at least mid-May as of 4/5/20, will be postponed or canceled. In the case of school closing, all 4-H programs will resume when Spencer County schools resume. The Spencer County Extension office will remain open during normal business hours, 8:00am-4:30pm, for individual assistance, but only via the phones and of course email. Our doors are locked for safety. All further information will be posted on our website at www.spencerextension.com and Facebook at https://www.facebook.com/SpencerCountyExtension/ We will continue to monitor developments and provide updates as needed. If meetings are postponed, you will be contacted with a rescheduled meeting date.

If you have any questions, please contact the office at 502-477-2217.

Also keep in mind, as programs, activities and meetings may be canceled, the office staff operations will continue as normal.

EVERYONE ENROLLMENT FORMS

Please remember to fill out the PURPLE enrollment forms. If you don’t fill this out you are not a registered 4-H member and won’t have early camp sign-up privileges.

VOLUNTEERS

If you have not filled out your volunteer application, please check out the website below. Background checks are required on all of the volunteers that help with the Spencer County 4-H Program. This is now available to be printed out from the website. Go to www.spencerextension.com, click on the 4-H Volunteer link on the right hand side of the screen and print off your application today. Please make sure that all forms are completed and that we receive a COLOR copy of your driver’s license when the form is turned in. If all the forms are not completed when they are turned it, it will delay you getting approved as a volunteer.

The volunteer applications and color driver’s license copy can be emailed to mollie.tichenor@uky.edu. You can also pick up a hard copy at the Extension Office, but email us first so that we can leave it on the pavilion for you to pick up. If you are interested in learning more about volunteering with Spencer County 4-H, please talk to Mollie or a club leader today!

FUNDRAISERS It’s Fundraiser Time

Spencer County 4-H will be having the following fundraisers which are held by the Spencer County 4-H Council. Those dollars may

4-H Youth Development

mailto:harlenewelch@gmail.comhttps://nam04.safelinks.protection.outlook.com/?url=http%3A%2F%2Fwww.spencerextension.com%2F&data=02%7C01%7Cmatich2%40uky.edu%7C43576faf1c7b4036de6c08d7c9b7c5e9%7C2b30530b69b64457b818481cb53d42ae%7C0%7C0%7C637199663437639724&sdata=dFO2i8a4UvBZTHITJWWgafK%2B3Apj7BXT610d6HLfgCI%3D&reserved=0https://nam04.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.facebook.com%2FSpencerCountyExtension%2F&data=02%7C01%7Cmatich2%40uky.edu%7C43576faf1c7b4036de6c08d7c9b7c5e9%7C2b30530b69b64457b818481cb53d42ae%7C0%7C0%7C637199663437649721&sdata=pFVvg2r6XVgHbsJYnsfSaADnQWzOTCwNA8sN%2BAmIbk8%3D&reserved=0https://nam04.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.facebook.com%2FSpencerCountyExtension%2F&data=02%7C01%7Cmatich2%40uky.edu%7C43576faf1c7b4036de6c08d7c9b7c5e9%7C2b30530b69b64457b818481cb53d42ae%7C0%7C0%7C637199663437649721&sdata=pFVvg2r6XVgHbsJYnsfSaADnQWzOTCwNA8sN%2BAmIbk8%3D&reserved=0http://www.spencerextension.com/mailto:mollie.tichenor@uky.edu

be used by the child for any 4-H program event or fee. Examples for use are, 4-H Camp, fees due by individuals competing in Shooting Sports, Livestock Club, Furs and Feathers Club, Country Hams, etc. First Opportunity: Cookbooks

The 2017 Spencer County 4-H Family and Friends Cookbooks are still available and would make a perfect Easter or Mother’s Day gift! You can get your very own 303 page cookbook that includes all of the recipes from two old Spencer County 4-H cookbooks. The price is $10 for each book. Please note the price change!

The profit for each 4-Her selling will be held by the 4-H Council and is $10 per cookbook. Those dollars may be used by the child for any 4-H Program event or fee. Examples for use are: 4-H Camp, fees due by individuals competing in shooting sports, livestock club, etc. To obtain the dollars, when needed, the parent must notify the Extension Office. Any dollars left in the account after August 31, 2020 will be retained by the council and used for other 4-H Programs or events. If you have any questions regarding the fundraiser program for the kids or have any fundraiser ideas, please call Mollie Tichenor at 477-2217.

This cookbook contains all the previous 3 cookbooks that have been produced plus some brand new recipes.

Second Opportunity – Jumbo Bag Clips

Jumbo bag clips are still for sale. These will sell for $10. Please try to sell these. Your child will receive $6.50 from the sales. This will be ongoing until they run out.

We can arrange pick up on the pavilion if

you are interested in either fundraiser, since our doors are closed to the public. Contact mollie.tichenor@uky.edu for more details.

PAVILION PROJECTS TO GO The Spencer County Extension Office has went virtual via the office Facebook page and the office website. At the current time on Mondays, Wednesdays, and Fridays the office will be doing these projects. There are a lot of fair projects and/or projects for kids to do at home, but family friendly things to do as well. They are first come first serve, so watch Facebook to find out what daily adventures are ahead!

UPCOMING EVENTS UPCOMING COMMUNICATION

DAYS Spencer County 4-H will be hosting a

virtual county communication day at the Extension Office this year. The registration form is included in this newsletter. There are opportunities for youth to show their talents in a variety show, demonstrations, speeches, and senior interviews with details on how to submit entries. I hope that we have a huge turnout.

The virtual experience will be done by sending an email or a message through messenger with your video to Mollie by Friday, April 17th. The judging will take place after that and winners will be announced on Facebook!

The Louisville Area - District 3 Communications Contest (for county winners) has been postponed until May, due to Covid-19. The Louisville agents are hopefully to have a May event, but in our current day that could change as well.

The State Contest will be July 13th and is for Area Winners. As of today, this event is still on schedule as planned.

mailto:mollie.tichenor@uky.edu

Also if you need the rules and regulations, as well as other helpful tools for variety show, demonstrations, speeches, and/or job interview or if you have any questions, please email Mollie Tichenor at mollie.tichenor@uky.edu. We are also going to be looking for judges for these events, if you are interested in having a part in this process, please let Mollie know.

Challenge #1: Healthy Living The Spencer County Extension Office is

offering a new Virtual Experience with Spencer County 4-H, FCS, and ANR and the first challenge is dedicated to Healthy Living. Throughout this week, I challenge 4-Hers, community members, and families to create a workout video for this month’s competition. This workout can include anything from creating a

dance to incorporating jogging, push-ups, sit-ups, squats, kickboxing, yoga, etc. Be creative! Maybe even check out the 2020 4-H and Healthy at Home Wellbeing Calendar. Send a 30 second video (or link to the video) to mollie.tichenor@uky.edu by noon on Monday, April 20th. The winner will be announced by the end of April and a prize will be put in the mail for that winner. Good luck!!

Mollie A. Tichenor Spencer County Cooperative Extension Agent 4-H Youth Development

mailto:mollie.tichenor@uky.edumailto:mollie.tichenor@uky.edu

2020 FOOD AND NUTRITION CALENDAR

RECIPE

USDA is an equal opportunity provider and employer. This material was funded by USDA’s Supplemental Nutrition Assistance Program — SNAP.

• Nonstick cooking spray• 4 medium bell peppers, halved,

cored and seeds removed• 2 teaspoons oil• 1 small onion, chopped• 1 pound ground turkey• 2 teaspoons garlic powder• 2 teaspoons cumin• 2 teaspoons chili powder• 1 cup black beans• 1 cup salsa• 1 cup brown rice, cooked• ½ cup shredded Mexican

blend or cheddar cheese

1. Preheat oven to 375 degrees F.2. Spray a 9x13 baking dish with nonstick

spray. Place peppers in dish.

3. Heat oil in a large skillet and cook onions until translucent. Add turkey, garlic powder, cumin and chili powder. Let cook until turkey has browned.

4. Add black beans, salsa and rice to the skillet. Stir to combine.

5. Spoon mixture into each pepper half. Cover with foil and bake for 30 minutes. Uncover, sprinkle with cheese and bake for another 4-5 minutes.

Makes 8 servingsServing size: 1 stuffed pepperCost per recipe: $10.23Cost per serving: $1.28

Nutrition facts per serving: 200 calories; 7g total fat; 2g saturated fat; 0g trans fat; 35mg cholesterol; 330mg sodium; 18g carbohydrate; 4g fiber; 2g sugar; 0g added sugar; 17g protein; 0% Daily Value of vitamin D; 6% Daily Value of calcium; 10% Daily Value of iron; 6% Daily Value of potassium.

Source: Adapted from USDA What’s Cooking?

TURKEY STUFFED PEPPERS

TO EMBRACING AGING College of Agriculture

KEYS TO EMBRACING AGING

Attitude Is Everything…Be Positive Amy F. Hosier, Assistant Professor of Family Sciences, University of Kentucky

LaVona S. Traywick, Associate Professor of Gerontology, University of Arkansas Erin Yelland, Doctoral Student, Family Sciences, University of Kentucky

Because the connection between the mind and body is so strong, an overall positive attitude, including an upbeat outlook on life, can affect overall happiness, health and well-being. Similar to eating well and

getting plenty of exercise, good health practices should be a habit that starts early in life (Phillips and Ferguson, 2013). A positive attitude can impact mental health and physical functioning including the ability to fight disease and infection. Attitude can also affect relationships and social networks and can help make success in life more likely. The bottom line: being more positive across the lifespan causes less stress and enables people to live healthier, happy lives (Lawson, 2009; Mayo Clinic, 2011; White, 2012).

Attitude affects:

• How successful you are in achieving your academic, work and personal goals. • How you feel and look mentally and physically. • What you do and say.

Do you have a positive attitude?

• Are you optimistic, easygoing or extroverted? • Are you willing to learn no matter how difficult it is? • Do you laugh a lot or have a sense of humor by not taking yourself too seriously? • Do you express emotions rather than bottle them up? • Do you do your best when studying/working and try to improve how you do your work? • Do you demonstrate enthusiasm in whatever you say and do? • Do you welcome challenges, experiments or try new ideas?

DEVELOP A POSITIVE ATTITUDE

• Be confident. • Be positive. • Be patient. • Be a goal setter. • Be a hard worker. • Be fun (don’t take yourself too seriously). • Be accepting of change.

ACCEPTING CHANGE

Being able to accept and adapt to change plays an important role in having a positive attitude (Levy et al., 2002), especially as life is filled with ups and downs. A positive attitude allows you to meet such challenges – both the good and bad – with less resistance. In this position, you are much more open to learn from mistakes, research what it is you may want or see the possibility of new and/or better opportunities. When you approach change with rigid thoughts or feelings of apprehension, strain and stress are more likely to result, leaving you overwhelmed and more susceptible to a sense of failure and even depression.

DO THINGS THAT MAKE YOU HAPPY

According to Martin Seligman, Ph.D., the creator of positive psychology, everybody has a right to be happy. Dr. Seligman also believes that happiness helps provide a sense of purpose in life because it is something that we can create and nurture. The Pursuit of Happiness organization has identified seven habits of happy people. Happy people:

• Build close relationships • Care for others • Engage in healthy, active lifestyles • Embrace spirituality • Practice positive thinking • Embrace a hobby or activity • Identify strengths

ATTITUDE AND AGING

A positive attitude about growing old throughout the lifespan can help you live longer, yet we grow up in a society that constantly reinforces negative stereotypes of old age and aging. We grow up thinking that old age is terrible. We associate “old” with senility, crankiness and frailty. When primed with such negativity throughout life, we are more likely to believe such stereotypes and live up to those low expectations, thus performing at lower functioning levels in old age. It is therefore important that we recognize and value the contributions, accomplishments and wisdom of senior adults. Such a societal change in attitude towards aging will affect both today’s and tomorrow’s seniors for the better. When armed with a sense of happiness and purpose, older adults are more apt to suppress negative thoughts and carry on as competent and productive members of society, regardless of age or ability.

CONCLUSION

Everyone has a bad day, but in general, a positive attitude and happy outlook can help pull you through life’s challenges. Such an upbeat and proactive outlook on life, over time, can contribute to better health, optimal aging and longevity.

REFERENCES

Fleming, R. (2001). Your attitude and you. Academic Skills Center, Dartmouth College. Adapted from the pamphlet “Your Attitude and You” by Channing L. Bete Co., Inc.

Kato, K., R. Zweig, N. Barzilai and G. Atzmon. (2012). Positive attitude towards life and emotional expression as personality phenotypes for centenarians. Aging, 4(5), 359-367.

Lawson, K. (2009). How do emotions and attitudes impact health? University of Minnesota Center for Spirituality and Healing and the Life Science Foundation. Retrieved March 11, 2013, from http://takingcharge.csh.umn.edu /create-healthy-lifestyle/emotions-and-attitudes/how-do-emotions-attitudes-impact-health.

Levy, B. R., M. D. Slade, S. R. Kunkel and S. V. Kasl. (2002). Longevity increased by positive self-perceptions of aging. Journal of Personality Social Psychology, 83(2), 261-270.

Mayo Clinic. (2011). Positive thinking: Reduce stress by eliminating negative self-talk. Retrieved March 11, 2013, from http://www.mayoclinic.com/health/positive-thinking/sr00009.

Phillips, W. J., and S. J. Ferguson. (2013). Self-Compassion: A resource for positive aging. Journals of Gerontology Series B, 68(4), 529-539.

Seligman, M. (2008). Positive health. Applied Psychology, 57(s1), 3-18. Seligman, M. (2013). The pursuit of happiness: Bringing the science of happiness to life. Retrieved March 11, 2013, from

http://www.pursuit-of-happiness.org/. Steptoe, A., K. O’Donnell, M. Marmot and J. Wardle. (2008). Positive affect and psychosocial processes related to health.

British Journal of Psychology, 99(2), 211-227. White, D. K., et al. (2012). When it hurts, a positive attitude may help: Association of positive affect with daily walking in

knee osteoarthritis. Results from a multicenter longitudinal cohort study. Arthritis Care and Research, 64(9), 1312-1319.

Printed by University of Arkansas Cooperative Extension Service Printing Services. United States Department of Agriculture, University of Arkansas, and County Governments Cooperating

The Arkansas Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, sex, gender identity, sexual orientation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer. FCS778

http:http://www.pursuit-of-happiness.orghttp://www.mayoclinic.com/health/positive-thinking/sr00009http:http://takingcharge.csh.umn.edu

APRIL 2020Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Call a friend

Build lower body strength

FaceTime with a family member

Go for a brisk walk outside

List things you are grateful for

Build upper body and core strength

Write a letter to a loved one

Saturday chores: Get clean and fit vacuum, sweep and dust!

Re-read a favorite book

Give your body a break

Look through photo albums and reflect on happy memories

Strengthen your bones and improve your balance with an online yoga video

Listen to some relaxing music

Build lower body strength

Brew and enjoy a cup of coffee or tea

Grab a helmet and go for a bike ride

Spend time enjoying your favorite hobby

Build upper body and core strength

Take a few deep breaths

Sign up with a friend to take an online Zumba class

Watch your favorite television show

Saturday Chores: 35-45 minutes of yardwork

Put together a puzzle

Give your body a break

Read the same book as a friend then chat about it

Build upper body and core strength. Add light weights or resistance band

Call and check up on your neighbors

Write down a story from your past to share

Build lower body strength. Add light weights or resistance band

Maintain your healthy diet

Get fit in your living room with an online Tai Chi video

Spend some time in the sunlight

Go for a brisk walk or hike at a nature center

Visualize a happy memory

Saturday chores: Get clean and fit vacuum, sweep and dust

Stay on schedule for any medications you are taking

Give your body a break

Do the newspaper crossword

Try an online pilates class

Listen to your favorite song

…and dance in your kitchen for 20 minutes

Watch the sunrise or sunset

Build lower body strength. Add light weights or resistance band

Do one thing you have been putting off

Volunteer at the humane society and walk a dog

Send an encouraging text to 5 people

Build upper body and core strength. Add light weights or resistance band

Give yourself a compliment

Saturday Chores: 35-45 minutes of yardwork

Do an act of kindness

Give your body a break

Go a day without complaining

Build lower body strength. Add light weights or resistance band.

Try a new hobby

Practice Tai Chi in the park

Unplug from technology

Work in your garden for 30-45 minutes

De-clutter a room

Build upper body and core strength. Add light weights or resistance band

Strength

Cardio

Flexibility

Build lower body strength: Work up to 2-3 sets of 10-15 reps. Examples: squats, lunges, knee extensions and step-ups

Build upper body and core strength: Work up to 2-3 sets of 10-15 reps. Examples: push-ups (against the wall, on your knees, or on your toes), shoulder presses (reach hands in the air with or without water bottles or soup cans and arm curls

HEALTHY AT HOME1

8

15

22

29

5

12

19

26

2

9

16

23

30

6

13

20

27

3

10

17

24

7

14

21

28

4

11

18

25

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.

KEEP MOVING EXERCISE HELPS!• Supports physical, emotional and mental health• Promotes activity and independence• Improves some chronic conditions• Helps prevent falls

FOR EXERCISE IDEAS/EXAMPLES: • CDC: https://www.cdc.gov/physicalactivity/basics/

older_adults/index.htm• NIA/Go 4 LIFE: https://go4life.nia.nih.gov/how-

exercise-helps/• Silver Sneakers: https://www.silversneakers.com/

blog/strength-training-for-seniors/• UK FCS FIT BLUE: https://hes.ca.uky.edu/news-story/

uk-launches-fitness-app

TYPES OF EXERCISE• Endurance: increase your breathing and heart rate.

Like walking around the house.

• Strength: Try strength-training exercises for your major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) at least two days a week. Make your muscles worker harder than usual. *Don’t exercise the same muscle group on any 2 days in a row

• Balance: helps you with daily activities such as walking safely, preventing falls and navigating stairs

• Flexibility: stretching increases circulation and blood flow and helps maintain strength. Stretching should be slow and smooth. Hold stretches for 10-30 seconds and repeat 3 to 5 times. Do not forget to breathe!

BRAIN HEALTH MATTERS• The brain allows you to interact with the world,

understand, analyze, and respond to various surroundings.

• A healthy brain is crucial to survival, growth, and everyday successes (Center for Excellence in Community Mental Health, 2011).

• The brain needs exercise and maintenance in order to optimize and protect its current and future health.

• In particular, the brain needs: socialization, mental stimulation, physical activity, nutrition, and sleep (Yu, 2006; Alzheimer’s Association, 2011).

• Take 10 minutes a day to enhance your mental and cognitive health.

Get physical activity and meal suggestions, track your movement and eating, and improve your mindfulness!

DOWNLOAD OUR FREE FITBLUE APP

http://bit.ly/FitBlueApple http://bit.ly/FitBlueAndroid

https://www.cdc.gov/physicalactivity/basics/older_adults/index.htmhttps://www.cdc.gov/physicalactivity/basics/older_adults/index.htmhttps://go4life.nia.nih.gov/how-exercise-helps/https://go4life.nia.nih.gov/how-exercise-helps/ https://www.silversneakers.com/blog/strength-training-for-seniors/https://www.silversneakers.com/blog/strength-training-for-seniors/https://www.silversneakers.com/blog/strength-training-for-seniors/https://hes.ca.uky.edu/news-story/uk-launches-fitness-apphttps://hes.ca.uky.edu/news-story/uk-launches-fitness-app

www.PlanEatMove.com

Cook healthieron a budget

WE’VE GOT YOUR BACK

4-H Communication Contest Entry Form

Virtual Contest Spencer County Extension Office

Submit recorded videos to Mollie Tichenor via email or messenger by Friday, April 17th!

I will be participating in: Title of Presentation: Speeches

Demonstrations Team Demonstration

Specialty Act Club Act

Senior Job Interview DEMONSTRATION Category:

(Choose from list of 13 topics on sheet attached.) You may participate in Speeches, Demonstrations, and/or the Variety Show. Team Demonstrations is part of Demonstrations. Speeches are broken by the year that the 4-H member was born. Club Act and Specialty Act information is also included in this packet. Remember to fill out a purple enrollment form, check with Extension Office for additional information about these forms. 4-H Age is 9-18 as of January 1, 2020.

Name: __________________________________________________ Name of Club: ___________________________________________ Birth Date: _________________ Phone: ______________________ Club Leader and/or Teacher Name:_____________________________________ Parent’s Signature: ________________________________________ Parent’s Printed Name: ______________________ Parent’s Email: ___________

If you need help or have any questions about this contest, please call Mollie Tichenor at the Extension Office at 502-477-2217 or email at mollie.tichenor@uky.edu.

Return to the Extension Office by mail, fax, or email at:

P.O. Box 368 Taylorsville, KY 40071

Fax: 502-477-1343 Mollie.tichenor@uky.edu

Cooperative Extension Service Spencer County PO Box 368 Taylorsville, KY 40071-0368 (502) 477-2217 Fax: (502) 477-1343 http://extension.ca.uky.edu

mailto:mollie.tichenor@uky.edu

april 202020-calendar-recipe-handout-04-en4h squirrelPositive AttitudesWellBeingCalendar-1kynep planeatmove poster2020 county registration updated 3-20