DON’T LET LACK OF SLEEP WEIGH YOU DOWN A good night’s sleep is as important as physical activity or healthy eating to maintain a healthy weight and optimum well-being. Sleep allows us to relax, restore and revitalize our bodies and minds every night. Research over the last decade has advanced understanding about the importance of sleep to maintaining a healthy weight. Sleep insufficiency is recognized as an important public health issue in the United States. According to data from the National Health Interview Survey, nearly 30 percent of adults report averaging less than 6 hours sleep per night. People lacking the benefit of enough good quality sleep are more likely to suffer from chronic diseases such as hypertension, diabetes, depression and obesity. They also are at increased risk of cancer, infectious diseases, increased mortality and reduced quality of life and productivity. Poor sleep can double or even triple your risk for the common cold. Over 50 studies from around the world document that those who regularly sleep less than 6 hours a night are at increased risk of obesity. Those who get insufficient sleep are at greater risk for weight gain even if they exercise regularly and generally eat a healthy diet. When we are tired and sleep deprived, we often try to maintain our energy level with comfort foods. Not getting enough sleep appears to affect hormones that regulate feeling full or hungry so that we tend to eat too much with sleep loss. Feeling sleep deprived can keep you from being motivated to participate in physical activity or prepare a healthy meal. To further examine the relationship of partial sleep deprivation to energy balance, researchers from King’s College conducted a systematic review and analysis of published studies. They found that lack of sleep was associated with eating 385 more calories per day, with higher fat and lower protein intake. There was no significant difference in carbohydrate intake. Reference: Al Khatib, HK, Harding, SV, Darzi, J, and Pot, GK. The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis. European Journal of Clinical Nutrition, November 2, 2016. Source: Janet Mullins, Extension Specialist for Food and Nutrition, University Of Kentucky; College of Agriculture, Food and Environment MARCH 2017 A PUBLICATION OF NORTHERN KENTUCKY FAMILY & CONSUMER SCIENCES AGENTS COOPERATIVE EXTENSION OFFICES ♦ ♦ ♦ BOONE 859/586-6101 ♦ CAMPBELL 859/572-2600 ♦ CARROLL 502/732-7030 ♦ GALLATIN 859/567-5481 ♦ GRANT 859/824-3355 ♦ KENTON 859/356-3155 ♦ OWEN 502/484-5703 ♦ PENDLETON 859/654-3395 “We all have extraordinary coded inside us, waiting to be released” -- Jean Houston TABLE OF CONTENTS TIMELY TIPS ................. 1 EATING RIGHT ............... 2 SPENDING SMART .......... 2 RAISING KIDS................ 3 LIVING WELL ................. 3 WHAT’S COOKING .......... 3 COUNTY INFORMATION ... 4 Raising Kids, Eating Right, Spending Smart, Living Cooperave Extension Service Gallan County 395 US Highway 42 West Warsaw, KY 41095 (859) 567-5481 Fax: (859) 567-5432 Gallan.ca.uky.edu
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DON’T LET LACK OF SLEEP WEIGH YOU DOWN
A good night’s sleep is as important as physical activity or healthy eating to maintain a healthy weight and optimum well-being. Sleep allows us to relax, restore and revitalize our bodies and minds every night. Research over the last decade has advanced understanding about the importance of sleep to maintaining a healthy weight.
Sleep insufficiency is recognized as an important public health issue in the United States. According to data from the National Health Interview Survey, nearly 30 percent of adults report averaging less than 6 hours sleep per night. People lacking the benefit of enough good quality sleep are more likely to suffer from chronic diseases such as hypertension, diabetes, depression and obesity. They also are at increased risk of cancer, infectious diseases, increased mortality and reduced quality of life
and productivity. Poor sleep can double or even triple your risk for the common cold.
Over 50 studies from around the world document that those who regularly sleep less than 6 hours a night are at increased risk of obesity. Those who get insufficient sleep are at greater risk for weight gain even if they exercise regularly and generally eat a healthy diet. When we are tired and sleep deprived, we often try to maintain our energy level with comfort foods. Not getting enough sleep appears to affect hormones that regulate feeling full or hungry so that we tend to eat too much with sleep loss. Feeling sleep deprived can keep you from being motivated to participate in physical activity or prepare a healthy meal.
To further examine the relationship of partial sleep deprivation to energy balance, researchers from King’s College conducted a systematic review and analysis of published studies. They found that lack of sleep was associated with eating 385 more calories per day, with higher fat and lower protein intake. There was no significant difference in carbohydrate intake.
Reference: Al Khatib, HK, Harding, SV, Darzi, J, and Pot, GK. The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis. European Journal of Clinical Nutrition, November 2, 2016.
Source: Janet Mullins, Extension Specialist for Food and Nutrition, University Of Kentucky; College of Agriculture, Food and Environment
MARCH 2017
A PUBLICATION OF NORTHERN KENTUCKY FAMILY & CONSUMER SCIENCES AGENTS
COOPERATIVE
EXTENSION
OFFICES
♦ ♦ ♦
BOONE
859/586-6101
♦
CAMPBELL
859/572-2600
♦
CARROLL
502/732-7030
♦
GALLATIN
859/567-5481
♦
GRANT
859/824-3355
♦
KENTON
859/356-3155
♦
OWEN
502/484-5703
♦
PENDLETON
859/654-3395 “We all have extraordinary coded inside us, waiting to be released” -- Jean Houston
TABLE OF CONTENTS
TIMELY TIPS ................. 1
EATING RIGHT ............... 2
SPENDING SMART .......... 2
RAISING KIDS ................ 3
LIVING WELL ................. 3
WHAT’S COOKING .......... 3
COUNTY INFORMATION ... 4
Raising Kids, Eating Right, Spending Smart, Living
Cooperative Extension Service Gallatin County 395 US Highway 42 West Warsaw, KY 41095 (859) 567-5481 Fax: (859) 567-5432 Gallatin.ca.uky.edu
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UNDERSTANDING YOUR TERM LIFE
INSURANCE OPTIONS
Term life insurance is a great choice for younger people, in good health, who are looking for life insurance that will cover their debts and other financial needs. A term policy covers a certain number of years, usually 5, 10, 15, 20, 25 or 30 years.
If you are interested in buying term life insurance, you will have two things to think about: the cash amount of the policy and how long the policy should last. As a rule of thumb, you will want your insurance policy to continue until your last major financial commitment is taken care of. The cash amount of the policy depends on what you hope to do with the policy.
Here are some things to think about when buying term life insurance:
Debt. You should
think about how long it will take you to pay off all of your debts. Most people buy term life insurance that will cover their mortgage payments in the event that they die before their mortgage is paid off.
Children. You will also want to consider how
long it will be until your children will be able to support themselves and if you want to continue to support them through their college years.
Retirement. Once your kids are able to
support themselves, your debts are paid and you are living off of your retirement savings, life insurance is no longer needed.
Cost. The longer a term life policy is, the
greater the cost. You can always buy a shorter-term policy and plan on applying for a different policy when your financial situation improves. Although, your health may change in the meantime, affecting the insurance that you qualify for.
Source: Jennifer L. Hunter, Extension Specialist for Family Financial Management and Kristyn Jackson, LMFT, Ph.D. Candidate, Department of Family Sciences, University of Kentucky; College of Agriculture, Food and Environment
BACK PAIN–COULD GOOD NUTRITION HELP?
For those of us who suffer from back pain, relief is a great thing. The causes of and ways to reduce that pain are not well known. Researchers are looking beyond the normal suspects. Researchers looked
at vitamin C compared to back pain. Vitamin C is involved in making collagen, tendons and ligaments, and repairing and maintaining cartilage. These are key body parts that promote proper movement and are found in the back. They wanted to reveal if low vitamin C levels might be related to back pain and reduced ability to move. Low levels of vitamin C in blood were related to neck pain, low back pain with and without pain below the knee and lower ability to move.
These results do not mean that low levels of vitamin C cause neck and back pain but it likely means they are linked. Since both low levels of vitamin C and back and neck pain are fairly common further study should occur. If you think you might be low in vitamin C, good food sources are: citrus fruit, melon, berries, kiwi fruit, mango, papaya, pineapple, broccoli, Brussels sprouts, cauliflower, sweet peppers, greens, tomato, winter squash and both sweet and white potatoes.
Reference: Pain. 2016 Nov;157(11):2527-2535. Serum vitamin C and spinal pain: a nationwide study.
Source: Janet Kurzynske, Extension Specialist for Food and Nutrition and Jean Najor, Extension Associate, University of Kentucky; College of Agriculture, Food and Environment
“Put Your Best Fork Forward” is the theme for the Association of Nutrition and Dietetics’ National Nutrition Month. This theme serves as a reminder that every bite counts.
Take time in March to cook more at home and experiment with healthier ingredients.
Source: Association of Nutrition and Dietetics at www.eatright.org
In 2016, Delta Dental and Kentucky Youth Advocates partnered to study the oral health of Kentucky’s youth. This study examined 3rd and 6th graders at over 60 schools. The study included a dental exam of the students and self-reported data from the parent or guardian.
This study had some interesting findings:
Participants who reported having dental insurance was 15 percent higher than it was in 2001. The survey found that 88 percent of 3rd and 6th graders had dental insurance that was able to pay for some, if not all, of the dental health care.
More children have seen a dentist in the past year. In 2001, about 25 percent of children surveyed had not been to the dentist within the past year. This survey found 16 percent of children had not been to the dentist. The American Dental Association (ADA) recommends regular dental visits to help find problems early when treatment can be taken care of easier and often cheaper.
Many 3rd and 6th graders are in need of serious dental care. Serious dental care was defined as, “untreated tooth decay with pain, infection or swelling.” This survey found 49 percent of students needed care.
Forty-one percent of the children observed had untreated cavities. Cavities are damage to the tooth from tooth decay. Cavities do not cause pain as they develop, but untreated cavities can grow large and lead to tooth pain.
Sealants that protect teeth are not found on more than half of 3rd and 6th graders. A dental sealant is a very thin plastic coating that is put on the tooth where food is chewed. This coating helps prevent tooth decay by 80 percent for two years after it is put on and is supported by the ADA as a way to prevent tooth decay.
There are links to poor school performance and poor dental health. It is important to make sure that your child has healthy teeth and mouth.
Reference: Making Smiles Happen: 2016 Oral Health Study of Kentucky’s Youth; Kentuckyoralhealth.com
Source: Nicole Peritore, Extension Specialist for Family Health; University of Kentucky; College of Agriculture, Food and Environment
SAVE ON YOUR GYM MEMBERSHIP
Before committing to an expensive gym membership, consider these tips designed to save money:
Try it out! Many gyms provide a trial period
of one week to see if you enjoy what the gym has to offer prior to committing.
Bargain. Sit down
with the membership director to discuss the fees. Ask them to meet or beat the fees of their competitors. If they are unable to make such a deal, ask for extras, such as free classes or guest passes.
Piece your membership together. If you will
only use the gym’s fitness classes and not the other gym facilities, get a class card so you only pay for the gym services used. Vice versa, if you only use the gym equipment, look for a gym without classes as classes often raise the cost of gym memberships.
Pay month-to-month. Gym goers who pay
month-to-month save up to 20 percent more than those who pay for annual memberships.
Source: Jennifer L. Hunter, Extension Specialist for Family Financial Management and Kristyn Jackson, LMFT, Ph.D. Candidate, Department of Family Sciences, University of Kentucky; College of Agriculture, Food and Environment
APPLE AND CHICKEN SALAD Serves 4
2 red apples 2 celery stalks, diced 2 cups cooked, diced, boneless chicken breasts 1/4 cup plain non-fat Greek yogurt 1/2 cup raisins 1/4 cup mayonnaise 1/4 teaspoon salt 1/8 teaspoon ground black pepper 16 lettuce leaves
Cut apples in quarters; remove core and chop. In a medium size bowl, mix all ingredients, except lettuce. To serve, arrange lettuce on serving plates, top with apple and chicken salad.