1 Seek support from other caregivers You are not alone

2 Take care of your own health so that you can be strong enough to take

of your loved one

3 Accept offers of help and suggest specific things people can do to help

you

4 Learn how to communicate effectively with doctors

5 Caregiving is hard work so take respite breaks often

6 Watch out for sign of depression and donrsquot delay getting professional

help when you need it

7 Be open to new technologies that can help you care for your loved one

8 Organize medical information so itrsquos up to date and easy to find

9 Make sure legal documents are in order

10 Give yourself credit for doing the best

Staying Strong Yourself

If you become run-down more tired

than usual will you be able to

provide the care you want to

If you become depressed will you be

able to make your best decisions

If you get the flu will your loved one

catch it from you

If you are not well who will fill your

shoes whether temporarily or

permanently

The best present you can give your

loved one is your own good health

Take a daily vitamin supplement

Get exercise - make it a priority for both your mental and physical well-being

Get regular check-ups do not ignore possible symptoms of ill health

Take a break from caregiving take help when offered

Get a flu shot

Watch for signs of depression

Laugh with a friend

Roll Call and Thoughts for the Month

Roll Call

Complete the sentence

Today I am thankful for __________

ThoughtsQuotes for the Month

ldquoThe best things are nearest breath in your nostrils light in your eyes

flowers at your feet duties at your hand the path of right just before

you Then do not grasp at the stars but do lifersquos plain common work as

it comes certain that daily duties and daily bread are the sweetest things

of life

mdash Robert Louis Stevenson

Sincerely

Jennifer Bridge

Extension Agent for Family and

Consumer Sciences Education -

Meade County

Office Closure for upcoming holiday

November 28 amp 29

Herbs and Spices Thursday November 7 6pm Extension Office Join this informative session to learn how to use herbs and spices to enhance your food selections Demonstration and food tasting will be part of this session Please register by November 6 to assist in materials preparation

Health for the Holidays Thursday November 7 7pm Extension Office Spending time with family members is a great way to catch up and find out whatrsquos going on Itrsquos also a great way to explore family health histories This class will cover strategies to explore health histories ways to manage stress control food selections and get rest during the holidays The program is sponsored by the Meade County Extension Homemakers as part of their health awareness program and is open to anyone wishing to attend Registration is requested by November 6 to assist in materials preparation

Pies and Pie Crust Thursday November 14 6pm Extension Office Bring a pie pan and be prepared to make and take the base for one of the holidays favorite traditions Participants will learn tips and methods on making a perfect crust as well as make some new holiday pie traditions Registration required by November 12 to assist in materials preparation Yeast Rolls for the Holidays Monday November 25 1pm or 6pm Extension Office Just in time for your holiday baking Bring a three quart or larger bowl and be prepared to take home dough for your holiday meals The principles of bread making will be covered as well as a variety of roll making techniques Registration required by November 22 to assist in materials preparation Specify time attending when registering

Cookies for Kids Tuesday December 3 6pm Extension Office Geared toward kids ages 3-7 this hands on class is a great way to make memories and help fuel your kids creativity through cookie baking and decorating Registration required by December 2 to assist in materials preparation Holiday Traditions Monday December 9 1pm or 6pm Extension Office The holidays do not need to be expensive to be enjoyable Discover some cost saving ways to decorate shop make and bake items to get in the holiday spirit without being depressed in January Registration required by December 5 to assist in materials preparation

Upcoming Classes All classes below are FREE and open to the public Please call by the

deadlines listed to registerhellip(270) 422-4958

One of the best things about the holidays is all the

food Oftentimes the abundance of food results in

many many leftovers Just like uncooked food

leftovers can cause a food-borne illness if you

donrsquot properly handle them Taking proper food

safety precautions will help you get the most from

leftovers

Have a plan for how you are going to use those

leftovers and stock up on grocery items like

noodles broth and relishes which can help you

reuse your leftovers in new ways

Refrigerate any leftovers within two hours after

preparation Discard any perishable food that has

sat at room temperature for more than two hours

Although you can safely store hot food in a

refrigerator you can help the food cool quicker by

dividing it into small containers For turkey and

other meat leftovers it is best to remove all the

meat from the bone and place it in shallow

containers or small zipper bags You can leave the

legs and wings whole Store the meat in the

refrigerator if you plan to eat it within the next three

or four days Freeze the meat if you are unsure

about how soon you will eat it Store leftover

stuffing and gravy separately from the meat Eat

refrigerated leftovers within three or four days

Consume frozen leftovers within four months

When you are ready to eat the leftovers use a

food thermometer to make sure you reheat the

food to an internal temperature of 165 degrees

Fahrenheit Use a food thermometer to ensure the

food reaches this temperature When reheating

sauces soups and gravies make sure they come

to a full rolling boil If you are reheating your

leftovers with a microwave check to make sure

there are no cold spots in the food where bacteria

could have survived Cover stir and rotate the food

for even heating in the microwave

Safely Saving

Those Holiday

Leftovers

Source Annhall Norris Extension Associate

Heart Healthy Holidays The holiday season can take a toll on our stress levels and diets However it is also important to avoid adding further stress to the season by trying to deprive yourself of foods you and your family love The trick is to find a balance Heart disease is the leading killer of both men and women in the United States but you can prevent or delay most of its effects through small ongoing lifestyle changes We can brighten up our holiday spirit by making health a priority this season Follow these small healthy tips and get ready to enjoy the season

1 Learn Your Heart-health History While the family is gathered together take time to learn about your family health history This way you can know your risks by talking to your doctor about your health history

2 Stay Active Sprinkle in some healthy behaviors with your daily activities For example park farther away when doing holiday shopping to get in a few extra steps You can even use a trip to the gym as an opportunity to catch up with friends or get some much-needed time to yourself Shoot for at least 30 minutes of activities on most days

3 Eat Healthy When possible make healthy choices However do not deprive yourself of those holiday favorites You can still enjoy some indulgences just in smaller portions If you are the host of a holiday party challenge yourself to make up a delicious and heart-healthy menu

Take Time to Recharge Give yourself the gift of peace With the busy holiday schedule make sure to take care of yourself to prevent getting run down This could be small self-care acts like a facial mask bubble bath or massage to relieve stress You might want to consider a cuddle with your favorite furry creature to take off the edge

References httpwwwheartorgHEARTORGHealthyLivingStressManagementFightStressWithHealthyHabitsHoliday-Stress-Try-These-5-Tips-for-a-Heart-Healthy-Holiday-Season_UCM_433252_ArticlejspappName=MobileApp httpswwwucsfhealthorgeducationholiday_tips_for_heart_health httpswwwcdcgovchronicdiseaseresourcesinfographichearthealthhtm httpswwwcdcgovfeatureshealthytipsindexhtml Source Natalie Jones Family Health Extension Specialist

Roll Call and Thoughts for the Month

Roll Call

Complete the sentence

Today I am thankful for __________

ThoughtsQuotes for the Month

ldquoThe best things are nearest breath in your nostrils light in your eyes

flowers at your feet duties at your hand the path of right just before

you Then do not grasp at the stars but do lifersquos plain common work as

it comes certain that daily duties and daily bread are the sweetest things

of life

mdash Robert Louis Stevenson

Sincerely

Jennifer Bridge

Extension Agent for Family and

Consumer Sciences Education -

Meade County

Office Closure for upcoming holiday

November 28 amp 29

Herbs and Spices Thursday November 7 6pm Extension Office Join this informative session to learn how to use herbs and spices to enhance your food selections Demonstration and food tasting will be part of this session Please register by November 6 to assist in materials preparation

Health for the Holidays Thursday November 7 7pm Extension Office Spending time with family members is a great way to catch up and find out whatrsquos going on Itrsquos also a great way to explore family health histories This class will cover strategies to explore health histories ways to manage stress control food selections and get rest during the holidays The program is sponsored by the Meade County Extension Homemakers as part of their health awareness program and is open to anyone wishing to attend Registration is requested by November 6 to assist in materials preparation

Pies and Pie Crust Thursday November 14 6pm Extension Office Bring a pie pan and be prepared to make and take the base for one of the holidays favorite traditions Participants will learn tips and methods on making a perfect crust as well as make some new holiday pie traditions Registration required by November 12 to assist in materials preparation Yeast Rolls for the Holidays Monday November 25 1pm or 6pm Extension Office Just in time for your holiday baking Bring a three quart or larger bowl and be prepared to take home dough for your holiday meals The principles of bread making will be covered as well as a variety of roll making techniques Registration required by November 22 to assist in materials preparation Specify time attending when registering

Cookies for Kids Tuesday December 3 6pm Extension Office Geared toward kids ages 3-7 this hands on class is a great way to make memories and help fuel your kids creativity through cookie baking and decorating Registration required by December 2 to assist in materials preparation Holiday Traditions Monday December 9 1pm or 6pm Extension Office The holidays do not need to be expensive to be enjoyable Discover some cost saving ways to decorate shop make and bake items to get in the holiday spirit without being depressed in January Registration required by December 5 to assist in materials preparation

Upcoming Classes All classes below are FREE and open to the public Please call by the

deadlines listed to registerhellip(270) 422-4958

One of the best things about the holidays is all the

food Oftentimes the abundance of food results in

many many leftovers Just like uncooked food

leftovers can cause a food-borne illness if you

donrsquot properly handle them Taking proper food

safety precautions will help you get the most from

leftovers

Have a plan for how you are going to use those

leftovers and stock up on grocery items like

noodles broth and relishes which can help you

reuse your leftovers in new ways

Refrigerate any leftovers within two hours after

preparation Discard any perishable food that has

sat at room temperature for more than two hours

Although you can safely store hot food in a

refrigerator you can help the food cool quicker by

dividing it into small containers For turkey and

other meat leftovers it is best to remove all the

meat from the bone and place it in shallow

containers or small zipper bags You can leave the

legs and wings whole Store the meat in the

refrigerator if you plan to eat it within the next three

or four days Freeze the meat if you are unsure

about how soon you will eat it Store leftover

stuffing and gravy separately from the meat Eat

refrigerated leftovers within three or four days

Consume frozen leftovers within four months

When you are ready to eat the leftovers use a

food thermometer to make sure you reheat the

food to an internal temperature of 165 degrees

Fahrenheit Use a food thermometer to ensure the

food reaches this temperature When reheating

sauces soups and gravies make sure they come

to a full rolling boil If you are reheating your

leftovers with a microwave check to make sure

there are no cold spots in the food where bacteria

could have survived Cover stir and rotate the food

for even heating in the microwave

Safely Saving

Those Holiday

Leftovers

Source Annhall Norris Extension Associate

Heart Healthy Holidays The holiday season can take a toll on our stress levels and diets However it is also important to avoid adding further stress to the season by trying to deprive yourself of foods you and your family love The trick is to find a balance Heart disease is the leading killer of both men and women in the United States but you can prevent or delay most of its effects through small ongoing lifestyle changes We can brighten up our holiday spirit by making health a priority this season Follow these small healthy tips and get ready to enjoy the season

1 Learn Your Heart-health History While the family is gathered together take time to learn about your family health history This way you can know your risks by talking to your doctor about your health history

2 Stay Active Sprinkle in some healthy behaviors with your daily activities For example park farther away when doing holiday shopping to get in a few extra steps You can even use a trip to the gym as an opportunity to catch up with friends or get some much-needed time to yourself Shoot for at least 30 minutes of activities on most days

3 Eat Healthy When possible make healthy choices However do not deprive yourself of those holiday favorites You can still enjoy some indulgences just in smaller portions If you are the host of a holiday party challenge yourself to make up a delicious and heart-healthy menu

Take Time to Recharge Give yourself the gift of peace With the busy holiday schedule make sure to take care of yourself to prevent getting run down This could be small self-care acts like a facial mask bubble bath or massage to relieve stress You might want to consider a cuddle with your favorite furry creature to take off the edge

References httpwwwheartorgHEARTORGHealthyLivingStressManagementFightStressWithHealthyHabitsHoliday-Stress-Try-These-5-Tips-for-a-Heart-Healthy-Holiday-Season_UCM_433252_ArticlejspappName=MobileApp httpswwwucsfhealthorgeducationholiday_tips_for_heart_health httpswwwcdcgovchronicdiseaseresourcesinfographichearthealthhtm httpswwwcdcgovfeatureshealthytipsindexhtml Source Natalie Jones Family Health Extension Specialist

One of the best things about the holidays is all the

food Oftentimes the abundance of food results in

many many leftovers Just like uncooked food

leftovers can cause a food-borne illness if you

donrsquot properly handle them Taking proper food

safety precautions will help you get the most from

leftovers

Have a plan for how you are going to use those

leftovers and stock up on grocery items like

noodles broth and relishes which can help you

reuse your leftovers in new ways

Refrigerate any leftovers within two hours after

preparation Discard any perishable food that has

sat at room temperature for more than two hours

Although you can safely store hot food in a

refrigerator you can help the food cool quicker by

dividing it into small containers For turkey and

other meat leftovers it is best to remove all the

meat from the bone and place it in shallow

containers or small zipper bags You can leave the

legs and wings whole Store the meat in the

refrigerator if you plan to eat it within the next three

or four days Freeze the meat if you are unsure

about how soon you will eat it Store leftover

stuffing and gravy separately from the meat Eat

refrigerated leftovers within three or four days

Consume frozen leftovers within four months

When you are ready to eat the leftovers use a

food thermometer to make sure you reheat the

food to an internal temperature of 165 degrees

Fahrenheit Use a food thermometer to ensure the

food reaches this temperature When reheating

sauces soups and gravies make sure they come

to a full rolling boil If you are reheating your

leftovers with a microwave check to make sure

there are no cold spots in the food where bacteria

could have survived Cover stir and rotate the food

for even heating in the microwave

Safely Saving

Those Holiday

Leftovers

Source Annhall Norris Extension Associate

Heart Healthy Holidays The holiday season can take a toll on our stress levels and diets However it is also important to avoid adding further stress to the season by trying to deprive yourself of foods you and your family love The trick is to find a balance Heart disease is the leading killer of both men and women in the United States but you can prevent or delay most of its effects through small ongoing lifestyle changes We can brighten up our holiday spirit by making health a priority this season Follow these small healthy tips and get ready to enjoy the season

1 Learn Your Heart-health History While the family is gathered together take time to learn about your family health history This way you can know your risks by talking to your doctor about your health history

2 Stay Active Sprinkle in some healthy behaviors with your daily activities For example park farther away when doing holiday shopping to get in a few extra steps You can even use a trip to the gym as an opportunity to catch up with friends or get some much-needed time to yourself Shoot for at least 30 minutes of activities on most days

3 Eat Healthy When possible make healthy choices However do not deprive yourself of those holiday favorites You can still enjoy some indulgences just in smaller portions If you are the host of a holiday party challenge yourself to make up a delicious and heart-healthy menu

Take Time to Recharge Give yourself the gift of peace With the busy holiday schedule make sure to take care of yourself to prevent getting run down This could be small self-care acts like a facial mask bubble bath or massage to relieve stress You might want to consider a cuddle with your favorite furry creature to take off the edge

References httpwwwheartorgHEARTORGHealthyLivingStressManagementFightStressWithHealthyHabitsHoliday-Stress-Try-These-5-Tips-for-a-Heart-Healthy-Holiday-Season_UCM_433252_ArticlejspappName=MobileApp httpswwwucsfhealthorgeducationholiday_tips_for_heart_health httpswwwcdcgovchronicdiseaseresourcesinfographichearthealthhtm httpswwwcdcgovfeatureshealthytipsindexhtml Source Natalie Jones Family Health Extension Specialist

Heart Healthy Holidays The holiday season can take a toll on our stress levels and diets However it is also important to avoid adding further stress to the season by trying to deprive yourself of foods you and your family love The trick is to find a balance Heart disease is the leading killer of both men and women in the United States but you can prevent or delay most of its effects through small ongoing lifestyle changes We can brighten up our holiday spirit by making health a priority this season Follow these small healthy tips and get ready to enjoy the season

1 Learn Your Heart-health History While the family is gathered together take time to learn about your family health history This way you can know your risks by talking to your doctor about your health history

2 Stay Active Sprinkle in some healthy behaviors with your daily activities For example park farther away when doing holiday shopping to get in a few extra steps You can even use a trip to the gym as an opportunity to catch up with friends or get some much-needed time to yourself Shoot for at least 30 minutes of activities on most days

3 Eat Healthy When possible make healthy choices However do not deprive yourself of those holiday favorites You can still enjoy some indulgences just in smaller portions If you are the host of a holiday party challenge yourself to make up a delicious and heart-healthy menu

Take Time to Recharge Give yourself the gift of peace With the busy holiday schedule make sure to take care of yourself to prevent getting run down This could be small self-care acts like a facial mask bubble bath or massage to relieve stress You might want to consider a cuddle with your favorite furry creature to take off the edge

References httpwwwheartorgHEARTORGHealthyLivingStressManagementFightStressWithHealthyHabitsHoliday-Stress-Try-These-5-Tips-for-a-Heart-Healthy-Holiday-Season_UCM_433252_ArticlejspappName=MobileApp httpswwwucsfhealthorgeducationholiday_tips_for_heart_health httpswwwcdcgovchronicdiseaseresourcesinfographichearthealthhtm httpswwwcdcgovfeatureshealthytipsindexhtml Source Natalie Jones Family Health Extension Specialist

We have scheduled the Ovarian Cancer

Screening at the UK Markey Cancer

Center in Lexington for February 17 at

2pm We have six (6) reserved spots

remaining This program is free and is

open to women ages 50 and older and to

those older than 25 who have a family

history of ovarian cancer If interested in

going please contact the Extension Office

at 270-422-4958

Ovarian Cancer Screening

NONPROFIT ORG

US POSTAGE PAID

BRANDENBURG KY

PERMIT 49

Meade County Cooperative Extension Service 1041 Old Ekron Rd Brandenburg KY 40108

RETURN SERVICE REQUESTED

2-Janet Hobbs 22-Deborah Foushee

3-Donna Stith 22-Charlotte Lawson

5-Liz Hawkins 26-Lois Fackler

7-Ann Duncan 27-Annette Hornsby

10-Mary Pike 27-Tina Morgan

13-Marilyn Craycroft 28-Helen Sutton

17-Debbie Canavera

18-Joanne Fitzgibbon-Whitten

18-Mary Trent