Laurel County Extension Homemakers

May, 2020

Cooperative Extension Service Laurel County 200 County Extension Road London, KY 40741-2406 (606) 864-4167 Fax: (606) 864-4168 laurel.ca.uky.edu

“We are so much more than you think!” Responding to Emotional Eating

While we eat for physical hunger, we

also want to recognize the other

reasons we eat. It may be to celebrate

achievements or special occasions or to

mourn a loss. It could be in response to

feeling stressed, bored, anxious, happy,

or even excited. Emotional eating is

when we eat food in reaction to

emotion, not just for physical hunger.

Individuals of all ages – from teens to

older adults – may experience

emotional eating in their lives. While it

can be perceived as a shameful habit,

emotional eating is a normal response

to life’s experiences, and we can

embrace it as such. We can also

consider a few practical ways to protect

both our physical and mental health in

response to emotional eating.

Reassess your environment. Do

you eat emotionally on weekends?

After a long day? Only in your

house and never out? Considering

your environment helps you plan

accordingly so you are not eating

emotionally in an impulsive or

reactive manner, but in an

intentional way.

Understand what leads you to eat

emotionally. Are there patterns in

your eating? It may be helpful to write

down what you are eating and what

experience led you to emotional eating

in the first place. This will allow you to

notice and respond in a more healthful

way.

Account for your feelings. Feeling sad?

Lonely? Bored? Anxious? Consider the

best way to acknowledge these feelings

and implement self-care measures to

ease emotions. Sometimes food can

help, but often it’s not enough to cope

with strong emotions. Taking a walk,

calling a friend or family member, or

writing in a journal are a few examples

that will help

address these

feelings, redirect

your response,

and can lead to

better physical

and mental

health.

Eat throughout the day. When we’re

undernourished or over hungry, we

tend to respond by eating more than

we normally would. Aim to eat

balanced meals and snacks (with

protein, carbohydrates, and healthy

fats) including foods you enjoy, to stay

full and satisfied throughout the day.

Don’t deprive yourself of your favorite

foods. When we restrict certain foods

or food groups because we perceive

them as unhealthy, we tend to

overindulge when we experience

emotional triggers. Deeming food as a

“reward” or days as “cheat days”

creates the wrong mindset. Instead,

eat satisfying amounts of healthier

options and enjoy other favorite foods

in balance.

Extend grace, and learn from

experience. Emotional eating is

normal. Have self-compassion, and

recognize it is a learning process to re-

engage with hunger and fullness cues.

Focus on positive changes you can

make to your eating habits, and

explore other coping mechanisms you

can use for handling emotional

responses. We want to transform how

we think about emotional eating by

considering the positives, rather than

only the negatives. We also want to

find a way that works best for you

because everyone’s response to

emotional eating will be different.

Remember, food is meant to be

enjoyed, and not only when we are

hungry.

Reference: https://foodandnutrition.org/blogs/stone-soup/5-tips-curb-embrace-emotional-eatingSources:

Emily DeWitt, Extension Associate for FCS Extension; Heather Norman-Burgdolf, Extension Specialist for

Nutrition and Health

We had such as great response to

the Area wide Leader Lesson

trainings last year that we decided

to continue them. Extension

Homemaker lessons for next year

will be ...

Fall Training (Laurel County)

August 20, 2020

Savings Savvy with Grocery List and Coupon Apps

Mastering Food Choices – Navigating the Grocery Store

Home is Where the Health Is

January (mail out)

All About Carbs

February (mail out)

10 Warning Signs

Spring Training (Clay County)

February 23, 2021

Keys to Embrace Aging: Sleep Balance for a Healthy

Homemaker Sensational Salads

Homemaker Lessons for 2020—2021

KEHA Spirit Week

Join us in celebrating a special Spirit Week to honor you – our Laurel County Extension Homemaker Members! Each day from May 18 to May 22, we invite you to share a response for the daily theme.

Daily Themes

Make It Monday – Share a photo of a creative project

you have started or finished while #HealthyAtHome. This could include sewing, quilting, knitting, crocheting, painting, scrapbooking, etc. Think about the KEHA Cultural Arts categories!

Turn the Page Tuesday – Post a photo of a book you are

currently reading or finished reading while #HealthyAtHome.

Wellness Wednesday – What are you doing to maintain

your wellness while staying #HealthyAtHome? Share a comment or photo of how you are staying physically active, reducing stress, practicing mindfulness or any other wellness activity.

Tasty Thursday – Share a photo of one new food or

recipe you have tried while being #HealthyAtHome.

Feel Good Friday – What makes you smile or feel happy?

Share a comment or photo of something that has made you feel good while being #HealthyAtHome.

Share Your Response

To our daily post @LaurelCountyFCS Facebook page.

By sending an email to jobryan@uky.edu with photos attached.

By texting photos to (606) 682-0663.

Join us as we celebrate KEHA – A Winning Team!

Be a Friend—Make a Call! Homemakers, please make an

opportunity to place a call or send a

note to one of your fellow Homemakers.

Research shows that loneliness and

social isolation have serious physical,

mental and emotional consequences.

Reach out and connect with someone—

you will both benefit.

May, 2020 Page 2

5/4/2020 1

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et a

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pric

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5/4/20202

If you are going to keep the piece, you should know

its value so that you can properly care for it.

A repurpose like this

will ruin the m

onetary value of a quality piece of furniture.

To d

etermin

e a fair price for you

r item:

•Check price guides. Books have been published for m

ost brands of antiques; however the list prices m

aybe out-of-date since the m

arket for vintage and antique goods changes quickly.

* Look at soldlistings on ebay

or chairishw

ebsites. Selling price can differ greatly from one seller to another.

The final selling prices from the last 3-4 m

onths will help to establish a good pricing point.

* Check out facebookm

arketplace groups; a group of collectors on a marketplace site often expect to pay a

fair price for the items they enjoy. Som

e of these individuals are also looking for items that are excellent

condition. These groups are also a wealth of inform

ation on items as w

ell. There are marketplace groups for

everything from Pyrex and H

azel Atlas glass to m

id century furniture.

*Keep in m

ind, your location makes a huge difference in the price you can expect. If you aren’t w

illing to ship an item

to the West Coast, then if won’t m

atter what your antique would sell for there.

To inspect a piece of furniture for quality look for:•

Solid w

ood: well m

ade furniture will be m

ade from solid wood. For the m

ost part “engineered” wood, particalboard and plywood is used on low

er end furniture.

Solid wood does increase the weight of a piece of furniture.

For some individuals this “chunkiness” is cited as a reason they don’t w

ant to keep antique furniture. *

How

ever, there are exceptions to the “general” rules. This chair is an exam

ple of a quality piece of furniture from

the mid

century modern era. This is m

ade from

shaped plywood.

Fin

ishthat is sm

ooth and glossy. Quality antique furniture w

ill often have a patina that only comes w

ith age. Refinishing an antique w

ill remove that patina and often low

er its value. In general, refinishing antique furniture should only be done w

hen the piece is in very poor condition. A poor refinish job w

ill almost alw

ays lower the

value of a quality piece of furniture. If refinishing is necessary take the time to do it properly, or hire a

professional to do it for you.

This is a good example

of a table with patina.

The wood has darkened over tim

e. A

ll the metal feet are

present and original to the piece.

5/4/2020 3

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5/4/20204

Fu

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re marks w

ill also be helpful in identifying the furniture company that have m

ade a piece.These are som

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arks that can be found on furniture.

Oth

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Your Inherited Furniture Fact Sheet

When a loved one passes, one of the tasks of family members will be to dispose of the individuals belongings. In the best of circumstances, the individual that has passed had previously specified to whom valuable or treasured items would go.

If you inherit a piece of furniture, there are several of the things you would want to ask yourself in deciding whether or not to keep the piece:

1. Do you love this piece of furniture enough to keep it? Does it fit with your lifestyle and home? Does it have good memories for you?

2. If you don’t want to keep the piece, do you want to sell it? OR Do you want to gift it or trade it) to a family member that does love it?

3. If you decide to sell the piece you should do some research and learn its value so that you get a fair price for it.

The quality of your piece of furniture will be one factor that will affect the price it will bring. Examine your piece and look for these basic attributes regarding its quality.

Quality furniture is most often solid wood. Solid wood furniture can last a lifetime and is often passed down from one generation to another. Solid wood furniture is rugged and stable, but can also be heavy to move. Many of the well-made furniture pieces have a company marking on the bottom inside a drawer or at some other location. However, early pieces might have had a paper company tag that has long been lost.

Quality furniture will be well made. Fasteners such as screws or nails should be hidden or fade into the design of the piece. The piece of furniture should be comfortable to use for its given purpose.

Quality furniture will have a smooth attractive finish at the beginning of its use. The finish on a piece of furniture affects its price a great deal. An all original piece of furniture in pristine condition will usually be of higher monetary value than a refinished example of the same piece. Generally a piece of furniture should only be refinished if its appearance is beyond using as it is. Painting a piece of furniture can lower its value tremendously.

Other things that can determine the price of your piece:

*Popularity of the style at the present time. In the last few years, midcentury modern furniture has been highly popular. Midcentury modern pieces will bring a high price now, but they might not 10 years from now.

*Location has a huge effect on the price of an item. This is especially true for larger pieces of furniture that are harder to ship. The online upscale, selling company Chairish and some auction

companies will assist its sellers in shipping many of the larger furniture items, but shipping costs continue to be cost prohibitive for the buyer. Take a look at sold items like yours in your area on ebay or facebook marketplace will give you a good starting point for your item’s value.

*Appraisals/price guides can be a helpful resource. Appraisals can be done for antique furniture. Keep in mind that you must pay for a licensed appraiser’s time and expertise. For antiques that will sell for a few hundred dollars an appraisal is an extra unnecessary cost. Appraisals are most beneficial for items that are likely to bring several thousands.

Price guides are books that are devoted to certain styles, a specified time frame for antiques, or for one specific company. There are several price guide books for furniture made by Stickley and Heywood Wakefield companies. Price guides can give a basic understanding of the pricing of a pristine piece. Prices of antique and vintage items change quickly, so a price guide may be considered out-to-date before it is even published. One of the major benefits of the price guide is that these book often pictures both the common and rare items from a company or design.

Compiled by: Hazel Jackson, Feb 2020, University of Kentucky Cooperative Extension Service

Resources:

Antiques & Collectibles, Linda Reece, HE 4-306, University of Kentucky Cooperative Extension Service Antiques & Collectibles.1997.

Cleaning, Repairing, and Reconditioning Wood Furniture, Carol Williams, FL-HI-500, Utah State University Extension, August 2000.

NEWSLETTER

THE INSPIRED COOKING MAGAZINE FOR OLDER ADULTS WWW.SEASONEDMAG.ORG

Welcome to Seasoned Newsletter #3. (If you missed the most recent one, it’s here.) This issue features recipes for canned chickpeas. They are great because they’re delicious, they’re very healthy, and they can always be on hand in

your pantry. Here we combine them with canned tuna for a salad and roast them for a quick, very tasty snack. And speaking of snacks—because we know that spending lots of time at home can create a pretty constant desire to

snack—we’ve also thrown in a recipe for another healthy favorite, Cinnamony Pepitas (pumpkin seeds). Plus we’ve got kitchen tricks, balance exercises—and a culinary crossword. (DON’T peek ahead at the last page.)

Let’s get started!

www.chopchopfamily.org • info@chopchopfamily.org

HANDS-ON TIME: 10 MINUTES

TOTAL TIME: 1 HOUR 10 MINUTES

MAKES: 2–3 SERVINGS (21/2 CUPS) 

Tuna with Chickpeas

This flavorful (and healthy) dish takes only 10 minutes to put together, but plan ahead—it needs to sit for at least an hour to let the flavors meld. The good news is that you can also refrigerate it for up to 3 days, so it’s a great make-ahead meal. Check out the possible add-ins below.

INGREDIENTS 1 (5-ounce) can tuna in oil * 1 (15-ounce) can chickpeas, drained and

rinsed 1 celery stalk, thinly sliced  3–4 scallions, greens and whites, thinly sliced  1 tablespoon olive oil  1 tablespoon red or white wine vinegar or

lemon or lime juice, or more to taste 1/2 teaspoon kosher salt 1/4 teaspoon black pepper 

INSTRUCTIONS 1. Put all the ingredients in a medium-sized

bowl and mix well. Taste and add more vinegar or citrus juice if needed.

2. Cover and refrigerate at least 1 hour and up to 3 days. 

* If you prefer to used tuna packed in water, drain it and then add an additional tablespoon olive oil.

Or You Could• Serve on a bed of lettuce, halved cherry

tomatoes, and sliced celery. • Stir in 1 tablespoon harissa, pesto, or olive

paste.• Add 1/2 English cucumber, thinly sliced,

and/or 1 avocado, peeled, pitted, and cubed• Roll up in a wrap for a satisfying sandwich.

INGREDIENTS 1 (15-ounce) can

chickpeas, drained and rinsed

1 tablespoon olive or vegetable oil

1 teaspoon kosher salt 1/4 teaspoon cayenne

pepper (if you like spicy)

Roasted Chickpeas

HANDS-ON TIME: 10 MINUTES TOTAL TIME: 35–45 MINUTES MAKES: 4–6 SERVINGS

This easy-to-make snack really satisfies that urge to crunch. Chickpeas are full of protein and nutrients, so they give you lots of great energy too. Eat them by the handful or try them on a salad instead of croutons. Make sure that you dry the chickpeas very well so they get crispy in the oven.

Or You CouldIf you want to change up the flavor, substitute curry powder, ground cumin, ground coriander, smoked paprika, or any other spice of your choice for the cayenne.

INSTRUCTIONS 1. Turn on the oven and set the heat to 425 degrees. 2. Put a double layer of paper towels on the countertop, pour out the drained chickpeas, and roll them

around to dry them well. 3. Put the chickpeas on a rimmed baking sheet, add the oil, salt, and cayenne (if you like), and toss well. 4. Put the baking sheet in the oven and roast until the chickpeas are crunchy and golden brown, 25 to 35

minutes, stirring halfway through to make sure they cook evenly. 5. Remove the baking sheet from the oven and set aside to cool. Eat the chickpeas right away or store in a

covered container up to 2 days.

Cinnamony PepitasThis delicious, healthy, hard-to-resist, and easy-to-make snack makes the most of raw green pumpkin seeds without their shells, also called pepitas.

INGREDIENTS 1 teaspoon vegetable oil   1 cup green, hulled pumpkin

seeds (pepitas) ¾ teaspoon kosher salt 1 teaspoon brown sugar 1/2 teaspoon ground cinnamon

INSTRUCTIONS 1. Put a medium-sized nonstick skillet on the stove, add the oil, and turn

the heat to low. 2. Add the seeds and salt and cook, stirring frequently, until the seeds just begin

to turn light brown, 12 to 15 minutes. 3. Add the sugar and cinnamon and cook, stirring, for 3 minutes. 4. Serve right away or store in an airtight container up to 1 week.

HANDS-ON TIME: 5 MINUTES TOTAL TIME: 20 MINUTES MAKES: 1 CUP (4 SERVINGS)

CROSSWORD BY MYLES MELLOR

Across 1 Vital equipment for chopping

things up in the kitchen, 2 words 8 Cook stove 9 Freestanding cabinetry in the

kitchen to expand counter space 11 Word after bake or garage 13 Aroma hopefully 14 Puts away the dishes in the

kitchen for example, 2 words 18 Porterhouse alternative 20 Bartletts and Boscs 23 Pecan or cashew 24 Expensive eggs used in

appetizers

27 Word to describe the taste of something incredible!

28 Place to stay the night 30 They go round and round to mix

the greens, tomatoes, nuts, feta cheese, etc.–2 words

32 Step 33 Popular cheese

Down 1 Orange root vegetables 2 Indian cuisine oven 3 Summer treats for the kids 4 Cooking on the BBQ 5 One of the O’s in EVOO 6 Bacon features

7 Bro’s kin 10 Observe 12 Temperature control, abbr. 15 Dishwasher or fridge, for

example 16 Tomato concoction 17 It’s used for draining pasta or

washing salad greens 19 Savings account 21 Licorice-flavored seed 22 Depart quickly 24 Expenses 25 Fancy home 26 One ___ million, 2 words 29 Give details 31 Aristocratic title

GET MOVING

Exercise #1: Rock the BoatStand straight with your head level, your arms outstretched to the sides, and your feet hip-width apart. Put all your weight on your left foot and slowly lift your right foot up to the side. Hold that position for up to 30 seconds, then slowly lower your foot back to the ground. Transfer your weight to your right foot and repeat with your left leg. Start by doing this exercise five times per side.

Exercise #2: Wall Push-upsStand an arm’s-length distance in front of an empty wall. Lean forward slightly and put your palms flat on the wall at the height and width of your shoulders. Keep your feet planted as you slowly bring your body toward the wall. Gently push yourself back so that your arms are straight. Repeat this 20 times, if you can.

Kitchen Tips and TricksSometimes it’s not the big techniques, but the little tricks that count most in the kitchen. Here are a few we like that we learned either from experience or from other cooks.

Crossword key

Defrost Food FasterThe safest way to defrost meat (or anything else) is in the refrigerator. Unfortunately, this can take anywhere from 8 to 24 hours. But you can cut that time by about 30 percent by putting the food on an aluminum baking sheet or, even better, in a cast iron skillet, and putting that in the refrigerator. Metals are great conductors of heat and will draw energy from the surrounding environment into your frozen food. This works particularly well with meat, but will also work well with soups, stews, and anything else frozen flat.

Clean Cutting BoardsBacteria can build up if you don’t properly clean your wooden cutting boards. Cut a lemon in half and dip the cut side into coarse salt. Use it to scrub your cutting board clean, then rinse. (This is a good use for lemons that you have already juiced.)

Make Tomatoes Last LongerPlace tomatoes stem side down when you store them. That way, air and moisture won’t be able to enter the stem scar, and they will last longer. Storing them at room temperature also makes them last longer.

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som

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ace

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k or

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you

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r an

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e ye

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to b

eat y

our

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nu

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pus

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all,

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e flo

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ate

a pi

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deliv

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to fr

ont-

line

wor

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in

your

com

mun

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you

r bi

cycl

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gam

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ith y

our

fam

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are

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wei

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or

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an

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tter

to s

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to g

et 10

,00

0 s

teps

to

day

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“I lo

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ou”

to

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eone

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ome

mus

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d w

alk

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nd y

our h

ouse

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up a

nd d

own

the

stai

rs fo

r 10

to 15

min

utes

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ch a

mov

ie a

cros

s th

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iles

with

frie

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mily

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a s

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devi

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if yo

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n ho

ld a

pla

nk

long

er th

an la

st w

eek

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ind

your

self

wha

t you

ar

e lo

okin

g fo

rwar

d to

do

ing

toda

y, ne

xt w

eek,

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Educational programs of Kentucky Cooperative Extension serve all people regardless of econom

ic 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 inform

ation, age, veteran status, or physical or mental disability.

KEEP

MO

VIN

G

EXER

CISE H

ELPS!•

Supports physical, emotional and m

ental health•

Promotes activity and independence

• Im

proves some chronic conditions

• H

elps prevent falls

FOR

EXER

CISE ID

EAS/EX

AM

PLES: •

CD

C: https://w

ww

.cdc.gov/physicalactivity/basics/older_adults/index.htm

• N

IA/G

o 4 LIFE: https://go4life.nia.nih.gov/how-

exercise-helps/•

Silver Sneakers: https://ww

w.silversneakers.com

/blog/strength-training-for-seniors/

• U

K FC

S FIT BLU

E: https://hes.ca.uky.edu/news-story/

uk-launches-fitness-app

TY

PES OF EX

ERC

ISE•

Aerobic: increase your breathing and heart rate. Like

walking around the house.

• Strength: Try strength-training exercises for your m

ajor muscle groups (legs, hips, back, abdom

en, chest, shoulders and arm

s) at least two days a w

eek. M

ake your muscles w

orker harder than usual. *D

on’t exercise the same m

uscle group on any 2 days in a row

• B

alance: 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 sm

ooth. Hold stretches for 10

-30 seconds

and repeat 3 to 5 times. D

o not forget to breathe!

BR

AIN

HEA

LTH M

ATTERS

• The brain allow

s you to interact with the w

orld, understand, analyze, and respond to various surroundings.

• A

healthy brain is crucial to survival, growth, and

everyday successes (Center for Excellence in

Com

munity M

ental Health, 20

11).•

The brain needs exercise and maintenance in order

to optimize and protect its current and future health.

• In particular, the brain needs: socialization, m

ental stim

ulation, physical activity, nutrition, and sleep (Yu, 20

06; A

lzheimer’s A

ssociation, 2011).

• Take 10

minutes a day to enhance your m

ental and cognitive health.

Get physical activity and m

eal suggestions, track your m

ovement and eating, and im

prove your mindfulness!

DO

WN

LOA

D O

UR

FREE FITBLU

E APP

http://bit.ly/FitBlueA

pplehttp://bit.ly/FitB

lueAndroid

Judi Cissell O’Bryan Laurel County Extension Agent for

Family & Consumer Sciences Education

County Homemaker Meeting

Our County Homemaker Annual meeting scheduled for May 15th has been canceled.

Please continue to submit your volunteer service hours

through May to the office.

Do NOT Mix These Chemicals or Products

We Are Still Open!

We are still open and working for you. The best

way to reach us is:

Email: jobryan@uky.edu

Phone: (606) 864-4167

FB: LaurelCountyFCS

Many effective cleaning products get rid of dirt, grime, and germs. Although these products

claim to work, and if used properly, they should work — some of us feel the need to give our

cleaners a “boost” by adding other ingredients to increase cleaning power. This can be a

problem because, often, mixing cleaners and chemicals produces toxic fumes or vapors. Here

is a list of chemicals you should not mix, nor add to other products. Most importantly BLEACH

should only be mixed with water.

Do not mix:

Bleach + Ammonia = TOXIC Vapors

Bleach + Rubbing Alcohol = Chloroform (No need to create this!)

Bleach + Toilet Bowl Cleaners = TOXIC Fumes

Bleach + Vinegar = TOXIC Vapors

Hydrogen Peroxide + Vinegar = Corrosive Irritant

2 Different Types of Drain Cleaners = Explosive Chlorine Gas References:

https://www.rd.com/home/cleaning-organizing/cleaning-products-never-mix

https://cleanandhappynest.org/wpd/how-and-when-to-use-bleach

https://www.goodhousekeeping.com/home/cleaning/tips/a32773/cleaning-products-never-mix

Source:Jeanne Badgett, Senior Extension Associate for Clothing, Textiles, and Household Equipment

Missing Your Club Members?

We can help you facilitate a virtual club meeting. Just let

us know!

Page 3 May, 2020

NON-PROFIT ORG

US POSTAGE PAID

LONDON, KY

PERMIT NO. 103

Help Support our Blessings Box

With so many families in need, the Laurel

County Extension Homemakers have

established a

blessings box

in the foyer of

the Extension

Office. The

Blessings Box

will be stocked

with items

that have a

long shelf life

and could be

used by a

family in immediate need; those that need

food right away and cannot wait until the

pantries are distributing. If you’d like to

help by donating food, please contact Judi

at the Extension Office.