Tag Archives: Michigan State University Extension

Resolve eating unhealthy snacks at work

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By Sheilah Hebert, Michigan State University Extension

 

It is mid-afternoon and the vending machine down the hall is calling out to you. Do you take the calling and grab a candy bar and soda to satisfy the afternoon snack attack? This might leave you with feelings of guilt or feeling sluggish an hour or two later. Many people, especially those who work desk jobs, struggle with this battle on a daily basis. What is the key to beating the vending machine blues?

 

Michigan State University Extension says that planning is the number one weapon against the “vending machine assault.” If you know you are always hungry at 2 p.m., then it makes sense to have snacks handy when hunger strikes. We often run into problems when we wait to decide what to eat until we are very hungry and we then reach for the closest, quickest option. Having something quick and healthy that is readily available before we get to that point helps us to choose better options. To prevent eating unhealthy foods, MSU Extension recommends the following tips:

  • Try to pack snacks for a whole week or several days at a time and select a variety of options to choose from, so that there is always something appealing regardless of how you are feeling. Some days you may want a salty, crunchy snack like nuts or trail mix, whereas other days something sweet like fruit may be more of what you have a craving for.
  • Most offices have a refrigerator to store lunches or snacks, so bringing along a small stock of yogurt or cheese, which gives you a protein packed snack that is readily available, will give you a healthy option to curb your afternoon hunger.
  • Similar to yogurt or cheese, stocking up on carrots or jicama and hummus can help to provide you with the kick you need to finish off your day.

By packing foods at home you can control the portion size of your snack. Sometimes our best laid-out plans still go awry and we end up at the vending machine anyway. If this is the case, try to choose snacks that are lower in calories such as baked plain chips instead of regular flavored ones and tea or sparkling water instead of soda.

 

Do you have control over what is in the vending machine or can you talk to the company and make suggestions on healthier choices? If so you can ask them to follow snack options from the National Alliance for Nutrition and Physical Activity and American Heart Association Guidelines.

 

Just say no.

Remember that everything is fine in moderation, so if you generally make healthy choices, it is okay to occasionally splurge on that candy bar or bag of chips when the vending machine comes calling. Being prepared ahead of time will help make the vending machine habit a once in while occurrence rather than a once a day choice.

 

Happy snacking!

 

Michigan State University Extension offers nutrition education classes and policy, systems and environmental initiatives to support healthy choices in the workplace. Contact your local MSU Extension office to find support near you.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

 

 

Diabetes and travel: Behind the wheel precautions

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By Pamela Daniels, Michigan State University Extension

Courtesy Michigan State University Extension

It’s that time of year for residents of the northern states to drive south in search of warmth and sunshine, leaving the cold and snow behind. For others it’s time to take that long-awaited family road trip, escaping harsh weather for more mild conditions. No matter the distance or length of the road trip, what’s at the top of everyone’s list is arriving there safely. For individuals with diabetes, getting there safely becomes more than just safe driving.

For a person who is insulin-dependent, blood glucose level is paramount to the ability to drive safely. Experiencing a rapid drop in insulin levels (a severe hypoglycemic event) could possibly bring on symptoms of double vision and disorientation. Clearly problems for any driver behind the wheel.

For road trip safety, understand your physical health, chart your blood glucose levels frequently and don’t skip meals. Be prepared. Talk with your doctor about fast-acting glucose products that can be used in the event of an emergency. Your doctor and diabetic nurse educator are the best people to talk to regarding which glucose products are right for you.

Michigan State University Extension recommends these behind the wheel tips for diabetics:

  • Keep a glucose kit in your car at all times, it should be tolerant to warm and cold temperatures.
  • Before driving any distance be aware of your levels; think about how you are feeling, don’t be afraid to ask someone else to drive you if you’re feeling tired or stressed.
  • Carry your cell phone with pre-programmed numbers of 911 and family members in the case of an emergency.
  • Stop often, don’t skip meals, eat the right foods and sugars which will keep you active and alert.

As always, buckle-up, don’t text and drive and enjoy your road trip!

Michigan State University Extension recommends the following professional diabetes resources:

American Diabetes Association: Driving & Diabetes

National Institute of Health: Understanding the risk of diabetes and driving

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Beyond a paycheck: What to consider when accepting a job

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By Kathy Jamieson, Michigan State University Extension

 

When you are offered a job, it can be very exciting and sometimes confusing at the same time. Whether this is your first job, you are considering a new job, or you have been out of work for a while, there are many things to consider when evaluating a job offer. Michigan State University Extension has many resources available to help you in your job search and to make career decisions. Your answers to the following questions may help you make a decision about your next job opportunity.

Candidness

Make sure you understand the job description, what your responsibilities will be and the employer’s expectations. Consider what you will like about the job and dislike about the job.

  • Are you willing, interested and able to perform the day to day tasks?
  • Were you frank about your qualifications for the position?

Compensation

One of the first things people want to know when offered a job is what is the wage or salary. Questions about compensation and benefits should take place after the interview, once an offer has been made. In addition to the money you will be paid, consider asking about employer-provided benefits.

  • Does the company offer a health plan, what are the options, how much are the employee paid deductibles and when does coverage begin?
  • What type of retirement plan is offered and does the employer contribute?
  • Is tuition reimbursement or training provided?
  • Are there employee discounts, travel, phone, car or uniform allowance or overtime opportunities?
  • How much sick leave, vacation time and/or holiday time is provided?

In order to calculate the true compensation of the job offer, a dollar value can be added for each benefit provided. The human resource link on the company webpage often also describes the benefits available to employees.

Company culture

The environment in which you work can play a major impact on how satisfied you will be on the job.

  • Can you describe the company’s culture?
  •  Where will you be working?
  •  Would you feel comfortable working in this environment?
  •  Is the environment too noisy, quiet, fast-paced, competitive, casual, prim and proper, relaxed or energetic?
  • What are the hours you will be working and how flexible are they?
  • Are you required to work nights, weekends, holidays and/or overtime?

Commute

Consider the impact driving time may have.

  • How long is the commute to the job?
  • How much money in gas will it cost to work at the company?
  • Is travel required?
  • How often will you be traveling and to what locations?

Career development

When considering a job offer, think about the big picture. Ask yourself:

  • Does this job fit with my personal interest?
  • Will this job help you get your foot in the door of the field you’re pursuing?
  • Does this company offer opportunities for advancement?
  • Will training be provided?
  • Will this job help you achieve your longer-term career goals?

You may want to keep these questions in mind not only when deciding on a job offer, but also when looking for a job, networking, researching a company and during the interview. More information can lead to a better career decision.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464). Reprinted with permission.

Is it normal aging or Type 2 diabetes?

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An older adult’s health care provider can help to determine if they’re experiencing normal aging or if Type 2 diabetes is present. (Courtesy Michigan State University Extension)

By Linda Cronk, Michigan State University Extension

According to the Michigan State University Geriatric Education Center of Michigan, Type 2 diabetes continues to increase in the United States population. For adults over the age of 65, diabetes occurs in approximately 27 percent and pre-diabetes occurs in 50 percent of this population. When caregivers think about the overall goals of care for their loved one, it is important to understand how diabetes affects the quality of life for older adults.

The American Geriatrics Society says that older people with diabetes experience higher rates of mental and physical disability and premature death. They are also more prone to develop other illnesses, like high blood pressure, heart disease and stroke. In addition, they also have a greater risk for several conditions associated with the aging process, such as depression, reduced mental function, urinary incontinence, harmful falls, persistent pain and over-medication.

Is it normal aging or is it because of Type 2 diabetes?

In order to figure out how your loved one is affected by Type 2 diabetes, it is important to know how to recognize the difference between normal aging and health problems caused by diabetes. Aging and symptoms of Type 2 diabetes have some similarities: they both can bring on poor eyesight, fatigue, high blood pressure, depression, as well as more frequent urination and higher rates of heart disease and stroke.

Michigan State University Extension says that symptoms can also look similar, but for different reasons. With aging, there may be gait changes because of arthritis and osteoporosis, but gait changes with diabetes may result from neuropathy.

Restlessness and confusion sometimes occurs with normal aging, but with diabetes it results from very high or low blood sugar. Slower reaction time often occurs with normal aging, but for people with diabetes, it can be a result of high or low blood sugar.

These and other symptoms should be signs that our loved one needs to be assessed by your health care provider to determine if they are experiencing normal aging or if Type 2 diabetes is present. Signs of very high blood sugar (hyperglycemia) include increased urination for several days, dehydration, which develops because the person doesn’t drink enough liquids and a change in alertness from generalized fatigue to stupor, coma or seizures. These changes may be mistaken for a stroke or mental illness.

How can your health care provider help?

You will need to work with your older adult’s health care provider to determine plans that are based on the status of your loved one: the high functioning individual, older adults with memory loss and elders at the end of their life. Planning also needs to take into account the living situation of the older adult, how much caregiving and support the older adult needs and how much they actually have.

After a thorough assessment, your health care provider will determine a medicine regime. Insulin will be the quickest way to get a very high blood sugar under control. Then, it will be crucial for you and your loved one to attend diabetes education classes in your community.

The major goal is blood sugar management. Besides medications to resolve high blood sugar, the American Diabetes Association says that it’s also important to help your loved one to improve healthy eating habits and physical activity. Supporting your older loved one to manage their Type 2 diabetes is a real challenge. Reach out to the many community resources available to help you and your family meet the challenge of helping your loved one maintain a high quality life.

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Obesity thief

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By Pam Daniels, Michigan State University Extension

Obesity has a way of creeping up on us. Naturally, throughout our lifespan our weight increases, but if you have seen a dramatic increase in you or your child’s weight, especially around the waistline, it may be time to think about what is contributing to the excessive weight gain.

Obesity is a complex problem in our society, there is no easy fix. According to the Center for Disease Control & Prevention, genetics, drugs and disease can all affect weight along with social and cultural factors such as our environment, how we eat, what we eat and when we eat.

The topic of obesity is constantly in the media, and is a component of the nutrition education offered by Michigan State University Extension. The four-part documentary series, Weight of the Nation, which premiered on HBO in 2012 examines how it has been possible that the epidemic has grown almost undisturbed, stealing self-identity and our health by talking to experts ranging from geneticists, to professors to pediatric endocrinologists.

It is easy to recognize obesity and yet feel no connection to the obesity epidemic. This lack of attachment is part of the reason why it flourishes, but if we are honest with ourselves and believe the statistics, we can see that the obesity epidemic lurks very close to home.

When we are overweight, our bodies begin to break down over time, making us more prone to certain chronic diseases. Chronic health risks associated with obesity include:

  • Coronary heart disease, stroke and high blood pressure
  • Type 2 diabetes
  • Cancers, such as endometrial, breast and colon cancer
  • High total cholesterol or high levels of triglycerides
  • Liver and gallbladder disease
  • Sleep apnea and respiratory problems
  • Degeneration of cartilage and underlying bone within a joint (osteoarthritis)
  • Reproductive health complications such as infertility
  • Mental health conditions

Disease prevention and self-management are ammunition in the battle against obesity. Regularly visiting your doctor is the first point of contact in developing prevention and self-management strategies.

Other strategies include good nutrition, being physically active and controlling your weight. Other weight management resources include Michigan State University Extension’s weight management, chronic disease, and disease prevention management programs, along with the Center for Disease Control, Overeaters Anonymous and the National Institute of Mental Health.

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Alternatives to birthday parties

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By Kylie Rymanowicz, Michigan State University Extension

 

Birthday celebrations for children have become grand and often expensive affairs. People share photos of meticulously planned and themed parties for their children and there’s often a lot of social pressure to have the perfect party for your child. These parties can be expensive, difficult to plan and stressful. There are lots of meaningful ways to celebrate your child’s birthday that aren’t big, fancy parties. Michigan State University Extension has some ideas for alternative birthday celebrations for your child.

 

Community service or volunteer project. Encourage your child to spend their birthday giving back. Find a community service or volunteer project that matches your child’s interests. Your animal-loving child can volunteer at an animal shelter, or your nature-loving child could participate in a river clean up.

 

Go on an adventure. Even if you can’t take a big vacation, you could have a mini-getaway for your child’s birthday, even if it’s just a day trip. Hop in the car and take a mini-road trip to visit someplace you’ve never been or visit family or friends.

 

Plan an event. Allow your child to pick an event to attend on or around their birthday. Maybe there’s a play, concert or sporting event they would love to see. You could also offer to bring a few of their closest friends to really make the event special.

 

Make it a day of surprises. You can plan your child’s day and not tell them what will happen—make it a day of surprises. Plan a special meal, trip or activity, something you know your child will love! Surprise them with a list of the reasons that you love them, or with the people they love to be around.

 

Have a day of favorites. Give your child a day of favorites—eat their favorite meals, do their favorite things, see their favorite people, watch their favorite movie. Make their special day all about what makes them special.

 

Make it meaningful. However you celebrate your child’s birthday, you can make it a really meaningful day. Have your child reflect on their last year: What were they most proud of? What were their successes? What friends did they make? What did they accomplish? Ask them to think about what they wish for the next year: What do they want to achieve/get better at/explore?

 

Despite the many Pinterest pages devoted to excessive children’s birthday parties, your child’s celebration does not need to be big, extravagant or expensive to be special. Choose a celebration that works for your family, your budget and what it is you really want to celebrate.

 

For more articles on child development, academic success, parenting and life skill development, please visit the Michigan State University Extension website.

 

To learn about the positive impact children and families experience due to MSU Extension programs, read our 2017 impact report. Additional impact reports, highlighting even more ways Michigan 4-H and MSU Extension positively impacted individuals and communities in 2017, can be downloaded from the Michigan 4-H website.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464). Reprinted with permission.

Staying safe at college

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By Tracy Trautner, Michigan State University Extension

 

Safety on and off college campuses should be a major concern for parents. As parents want to ensure a safe learning environment for their children, this is a logical emotion to have. When thinking about college crime these days, statistics show that property crimes far outweigh violent crimes on campuses.

 

Having more burglaries than robberies means kids have to be smarter about protecting their personal property. Campuses across the country have increased security in many ways, including additional training for campus police as well as more video cameras strategically placed around campuses.

 

Advise your child to lock their door and windows and stay alert when alone or walking around campus. If possible, use the buddy system when exercising or going to parties. Safety experts also recommend avoiding shrubbery and hedges where assailants could hide.

 

Safety messages and warnings seem to be typically directed towards the safety of women, however men can also be victims of a crime. Share the following safety information with both your son and daughter.

 

Michigan State University Extension recommends the following measures to keep college students and their property safe.

  • Keep an eye on belongings when at the library or cafeteria. A quick trip to the bathroom, grabbing copies off the printer or getting another piece of pizza are all great opportunities for someone else to get their hands on textbooks, phones or laptops.
  • Get a lock for a laptop. It is a simple and inexpensive investment to protect college projects, homework and class notes.
  • Load important numbers into your phone such as campus police, roommates and resident advisor, as well as numbers to call to cancel credit cards that might have been stolen.
  • Use a campus escort system if available. They are there for the sole purpose of students making it home safely at night. Use this valuable service when out at night or any time you don’t feel safe.
  • Know where the campus safety office is located. Visit the office and ask campus police if they have:
    • Blue light emergency phone stations.
    • Campus escort services.
    • Safety maps with suggested routes.
    • Support for safety apps like those listed below.
  • Discretely tell a close friend, such as a roommate, where you are going.
  • Trust your instincts. If you think you are being followed, quickly get someplace safe. If you think you are indeed in danger, run and make a lot of noise. Criminals like quiet, distracted guys or girls who will be easy victims.
  • A lot of crimes occur at parties, so go with friends and keep a close eye on beverages and food.
  • Enroll in a self-defense class and learn how to defend yourself. It is empowering and a great exercise. Many campuses offer self-defense classes, and a class will make you feel safe and more confident. A few classes and tips from a professional instructor is really what you need to be able to stay safe—however, still follow the safety tips listed above whenever possible.

The campus of Michigan State University has this statement as part of their safety policy: “MSU is a safe campus, and student safety and security is our first priority. However, students should always keep personal safety in mind. We recommend that students always lock their room doors and never prop or hold exterior doors; walk in groups on campus at night and make sure someone knows where they are going and when they will be back if they are going to be away.”

 

Every college or university is required to submit an annual security and fire safety report. For more information about the safety of the college your child is interested in, review their security and safety report.

 

For more accurate information on on-campus crimes versus crimes in the vicinity of the campus, visit Campus Safety and Security. It is a website that can give you more specific data about crimes at campuses around the country.

 

For very detailed information about a specific college, visit the National Center for Education Statistics, which is handy for researching everything about a potential college, from varsity athletic teams to financial aid and enrollment numbers, not just crime statistics.

 

Parents are always concerned about their child’s safety, but this is especially true as they let go of many of the safety measures they had in place before the child left the home. Check out the following links for great information to discuss with your child on issues they might not have thought about before. Much of the information could be applied to students of all ages, including high school students as well as adults.

To learn about the positive impact children and families experience due to MSU Extension programs, read our 2016 impact report: “Preparing young children for success” and “Preparing the future generation for success.” Additional impact reports, highlighting even more ways Michigan 4-H and MSU Extension positively impacted individuals and communities in 2016, can be downloaded from the Michigan 4-H website.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Hand washing with children

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Courtesy MSU Extension

By Ann Arnold, Michigan State University Extension

 

For more information contact Stephanie Ostrenga, ostrenga@msu.edu.

 

Keeping children’s hands clean at home and school is an essential tool in keeping them healthy and stopping the spread of germs. Parents and caregivers can set a good example and teach children the proper way to wash their hands by demonstrating proper hand-washing each time they wash their hands. This may take several times to have the children get the hang of it, although it will improve with practice and age.

How should we teach children to wash their hands?

  • Have clean disposable paper towel available.
  • Turn the water on to a comfortable, warm temperature.
  • Get both hands wet and then remove hands from the water and apply soap.
  • Rub hands together vigorously until the soap turns into lather or is full of bubbles
  • Rub the palms of the hands, the back of the hands, in between the fingers, underneath fingernails and around the wrist. Continue this process for at least 20 seconds.
  • Rinse hands until all the soap and dirt is rinsed from the hands.
  • Dry hands thoroughly with the disposable paper towel as germs like to grow in wet and warm places.
  • Leave the water running while you dry your hands, and then use the paper towel to turn the water off before throwing it away. This prevents germs from getting onto hands from the faucet handle.

When should children wash their hands?

  • Before and after handling food
  • Before and after eating food
  • After using the restroom (after washing hands, use clean dry cloth to open the door when leaving, then dispose the paper towel into the trash)
  • After combing or touching hair
  • After playing with or petting an animal
  • After playing outdoors
  • After coughing, sneezing or blowing their nose

Remember to wash your hands frequently throughout the day and practice proper hand-washing with your children or students. This coloring page is one of many free resources from Fight BAC! that can be used with children to reinforce hand-washing practice at home and at school. Michigan State University Extension recommends that you wash your hands thoroughly and continue to monitor your children’s hand washing techniques to keep them healthy and prevent illness.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Equanimity is yoga for the brain

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By Tracie Abram, Michigan State University Extension

 

Are you about to send your last child to college, the military or into the work field? How is this soon-to-be separation affecting you? Do you have friends or co-workers that will be empty-nesters or have entered this phase who seem to be managing better or are more emotionally calm?

 

When a child leaves the house in search of independence, it can be an emotional time for all involved. To make this transition easier, it may help to focus on the positives and what you will gain and practice equanimity.

 

In the book, Buddha’s Brain–The Practical Neuroscience of Happiness, Love & Wisdom by Rick Hanson, PH.D. and Richard Mendius, MD they describe that the human mind defaults to negative emotions and suffering, but with practice, you can re-wire the brain to develop equanimity. The word equanimity comes from the Latin roots meaning “even” and “mind”. The definition of equanimity is mental calmness, composure and evenness of temper, especially in a difficult situation.

 

In a sense, equanimity is your brains circuit breaker. It breaks the chain of suffering by separating the feeling tones of experience from the machinery of craving, neutralizing your reactions to those feeling tones. The authors also state that psychologists have a term they call “demand characteristics” for the aspects of situations that really pull at you. With equanimity, situations have only characteristics, not demands.  When you have equanimity, you do not grasp after enjoyable experiences or push against undesirable ones, you have space, or a buffer zone, between you and your feeling zones and are able to not react impulsively.

 

How do you train your brain to not react but to maintain calm? In the book there are five stages to developing the factors of equanimity:

  1. Understanding–Develop an ability to recognize that rewards and painful experiences are transient, meaning both do not last that long or are that awful. Life is a continuum of change and that most of the factors that shape the future are out of your hands.
  2. Intention–Keep reminding yourself of the important reasons for equanimity, you want more freedom from craving and suffering it brings.
  3. Steadiness of Mind–Pay particular attention to the neutral feeling zone. Through sensitizing yourself to the neutral aspects of experiences, your mind will become more comfortable staying with them, and less inclined to seek rewards or scan for threats.
  4. Spacious Awareness–The space of awareness allows every content of the mind to be or not to be, to come and to go. Thoughts are just thoughts, sounds are just sounds, situations are just situations and people are just being themselves.
  5. Tranquility–Do not act based on the feeling tone. Set aside a period every day, even just a minute long to start with then increase or extend that time, to consciously release preferences for or against anything. Your actions will be guided more by your values and virtues rather than your desires that are reactions to positive or negative feeling tones.

In closing, Buddhism has a metaphor for the different conditions in life. They are called the Eight Worldly Winds:

  • Pleasure and pain
  • Praise and blame
  • Gain and loss
  • Fame and ill repute

As you gain equanimity, these winds have less effect on your mind. When managing the emotions of separation, think of the gains your child is striving for rather than the loss to you. Michigan State University Extension offers social-emotional health development programming throughout the state that are designed to help participants navigate feelings and stress. Peruse their website to find a Stress Less with Mindfulness or RELAX: Alternatives to Anger series event in your county.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

‘Sharenting’: The downside to posting about your children on social media

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By Kylie Rymanowicz, Michigan State University Extension

 

Social media can help you connect to friends and family across the globe and it can help you feel connected when things get tough. ‘Sharenting’, or “parenting and sharing,” is a relatively new term used to describe parents using social media to share photographs, videos and information about their children.

 

Studies have shown that parents use social media for a variety of reasons and in a variety of ways. A Pew study found that social media is being used as a parenting tool and resource. They found that 74 percent of parents reported receiving support on social media, including social emotional support. Parents are using multiple platforms like Facebook, Pinterest, LinkedIn, Instagram and Twitter. A poll conducted by C.S. Mott Children’s Hospital found that parents commonly shared about getting kids to sleep, nutrition, discipline, child care/preschool and behavior problems. This survey also indicated that social media helps many parents feel like they aren’t alone.

 

“Oversharenting” refers to those parents who overshare on social media about their children. While a parent may not see any problem with what they are posting about their children, older children have expressed concern and frustration. In a 2016 study, Alexis Hiniker, Sarita Schoenebeck and Julie Kientz surveyed parents and children about family rules and perceptions regarding technology use. They found that many children were concerned about their parents oversharing content on social media and sharing without the child’s permission. They reported feeling embarrassed and frustrated that their parents made decisions about their online presence without consulting them.

 

Should you be consented about sharenting or oversharenting? The overall consensus is yes. According to the American Academy of Pediatrics, there are risks associated with posting about your child online.

 

Your child doesn’t get a say. We give children choices about all sorts of things. To empower and protect children, we teach them to take ownership of their bodies by letting them choose if they want to kiss or hug relatives and teaching body safety. We teach them to respect privacy, like knocking before you enter a room. However, when we post about them without their consent, we are not respecting their self-ownership, privacy or opinions.

 

You do not have control. Once you post something on social media, it belongs to the world. You cannot control who has access to it or how someone might use it. Even when your profiles are kept private or locked down, you do not have control over what someone you gave access to it might do with it. Many parents have faced digital kidnapping, when someone on the internet “steals” a picture of your child and uses it on social media to claim that it’s their own child.

 

There are very real safety concerns. When you post specific information about your child online, like their full name, age, where they go to school or child care, you risk someone you don’t trust being able to gain access to your child. Innocent photos and videos have also made their way to explicit adult-oriented and other unsavory sites.

 

For more articles on child development, academic success, parenting and life skill development, please visit the Michigan State University Extension website.

 

To learn about the positive impact children and families experience due to MSU Extension programs, read our 2017 impact report. Additional impact reports, highlighting even more ways Michigan 4-H and MSU Extension positively impacted individuals and communities in 2017, can be downloaded from the Michigan 4-H website.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464). Reprinted with permission.

Family decision-making tips

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By Terry Clark-Jones, Michigan State University Extension

Family life can be fun, rewarding and complicated. Some of the more emotional discussions that families deal with revolve around problem-solving and conflict resolution.

The following are some tips to help with family decision-making:
  1. Avoid discussing an issue or problem at an inappropriate time. Problem-solving tends to be difficult when people are angry or tired. Have a discussion when everyone is calm.
  2. Do not begin the decision-making process with a closed mind. You may be surprised at the creative solutions your family creates together when everyone is open.
  3. Be sure to listen to other people’s viewpoints and feelings. Agree or disagree, those are their feelings. Respect them.
  4. Clarify to make sure you understand correctly and you are not making assumptions.  Always check to make sure everyone is on the same page.
  5. Do not let anger become a barrier to progress. Getting angry, criticizing, calling names, blaming, using sarcasm or other aggressive behavior does not help. If you are angry, take a break.
  6. Do not give in just because it is easier. Saying, “I guess you’re right” with a big sigh, or being submissive in order to avoid conflict is not problem-solving, it’s avoidance.
  7. Be realistic. Try to attach decisions to resources such as time, energy and money.
  8. Avoid ultimatums. Ultimatums threaten other people into submitting to what they want. For example, “You’ll do it or I’ll divorce you!”
  9. Be respectful. Refusing to regard individual differences in personalities, goals, values, emotional investments and lifestyles does not encourage teamwork. Go back to tip #3.
  10. Communicate directly. Using a middle-person to communicate with another family member can cause even more emotions to flare and can lead to misunderstandings.
  11. Be involved in family decisions. If you do not take an active interest in decisions that concern other members of the family, which could benefit by your involvement, do not be hurt when others are disinterested in your problems.
  12. Establish suitable boundaries around family decision-making. Example of this might be who will be involved in the process; immediate family, extended family, in-laws.

By becoming aware of these tips, families may be able to communicate effectively without anger and hurt. They will be able to create a plan that is agreeable to all involved and successfully resolve family issues.

Visit the Michigan State University Extension website for more information and check out a variety of educational programs throughout the state.

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Are you behind on property tax or mortgage payments?

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By Brenda Long, Michigan State University Extension

Some homeowners are still having financial difficulties even though the foreclosure rate in Michigan has significantly declined in recent years with the economy and employment rates improving. All it can take is one large unexpected expense, unemployment or life change. Fortunately, nearly $19 million in funds are still available for eligible delinquent homeowners to get caught up and keep their home.

Bill Hendrian and I have written previous articles about Michigan’s Hardest Hit Fund program, also known as Step Forward Michigan. This federally funded loan program started in 2010 and is designed to help eligible homeowners who are struggling with their mortgage, condo association fees, and/or property taxes to retain ownership of their primary residence. As of September 2018, nearly 37,000 Michigan households in all 83 counties received more than $39 million in assistance, according to MSHDA.

Currently, this is the only statewide assistance program to get caught up on delinquent property taxes. If homeowners are behind three years, on 2016 taxes, they have started receiving notices from their county treasurers about facing foreclosure if those 2016 taxes are not paid by Mar. 31, 2019. Last year, my experience was that homeowners needed to apply to Step Forward Michigan by January to allow for processing time. Situations are reviewed on a case-by-case basis. Most homeowners who procrastinated or did not apply until February or March were not approved in time for this assistance earlier this year. The lesson learned was to apply this fall if you are facing foreclosure with delinquent 2016 property taxes.

Watch a short video for guidance about the Step Forward Michigan application process. The online application can be completed in three ways:

  • Go to the Step Forward Michigan website and complete the application yourself plus email, fax or mail the signed application and supporting documents to Step Forward Michigan.
  • Call Step Forward Michigan at 866-946-7432 to apply by phone.
  • Michigan State University Extension Housing Counselors or other local housing counselors can help homeowners fill out the online application, submit all the required documents, and follow-up until a decision is made. During the past eight years, thousands of Michigan homeowners who worked with our counselors have received assistance to save their homes from foreclosure.

If approved, up to $30,000 is paid directly to the participating mortgage servicer or county treasurer for application directly to the household’s mortgage loan or property taxes. No interest and no payments are required from the homeowner. As cases are reviewed, a lien is placed on the property for five years and 20 percent of the loan is forgiven per year. At the end of the five years, the loan is forgiven. During the five-year period, if the property is transferred, sold, or is no longer the principal residence, the non-forgivable portion is due.

For further information or to see if you qualify for assistance you can go to Step Forward Michigan for a list of frequently asked questions and access an online application and a list of documents that are required to submit an application.

If you do not qualify for Step Forward Michigan, helpful resources are provided to consider other options available.

Facing foreclosure is a difficult financial situation for homeowners. Fortunately many are getting back on track to become current with their payments and keep their homes and stay living in their communities. Find fact sheets and more information about mortgage and property tax foreclosure at MIMoneyHealth.org.

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Better control of your belly fat by watching what you drink

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Courtesy MSU Extension

By Zelda Felix-Mottley, Michigan State University Extension

As we age, it seems that it is harder to control body weight, especially the protrusion and flattening of certain body parts. It appears as though, for no good reason, our bellies poke out a little more and our buttocks flatten a little more. A potential culprit for that protruding belly is diet soda or beverages with artificial sweeteners.

In an article by Wiley of Science Daily, a study shows a direct link between the high consumption of diet drinks and the increase of belly fat in older adults. The study also references, with the increase in belly fat, that there is the increased risk of other diseases related to obesity. If you are one of the individuals who, in an effort to reduce the intake of sugary drinks have turned to diet drinks and you find yourself drinking one or more diet drinks daily, here are some suggestions to your decrease your intake:

  • Substitute at least one diet drink with real fruit-flavored water, like lemons, strawberries, peaches, etc.
  • Replace one diet drink, per day with a tall glass of plain, cold water.
  • When eating out, alternate your beverages by substituting a glass of water with lemon every other time you eat out.
  • Identify your favorite diet drink, if they don’t have it on the menu, drink water instead.
  • Order unsweetened fruit tea instead of a diet soda.
  • Plan to reduce your diet soda intake to only a few times a week, then progress to only a few times a month, or less.

Eventually, over time, you should experience some reduction in belly fat. Read more about other health, nutrition and weight management topics through Michigan State University Extension. There are many tips to encourage you to work on habits that may be contributing to extra fat and help reduce some risks factors related to obesity.

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Health information on the internet

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Courtesy MSU Extension

By Christi Demitz, Michigan State University Extension, Meaghan Beyer, MSU Dietetic Intern

 

Many people use the internet to find health-related information for themselves, family or friends. Health-related websites are one of the most widely-searched sites in the world. In fact, according to Pew Internet & American Life Project, 80 percent of internet users, or about 93 million Americans say they have looked online for health-related information within the last year. This is an increase of 18 percent from 2001, in which only 62 percent of internet users who went online to research health related topics. Although there is quality information on the internet, it is important to sift through the fact and fiction when searching for health information.

What to look for:

Credible source:
  • Ensure the website is managed by recognized and responsible authorities. Many reliable sources include a branch of the federal government, a non-profit institution, university or health system.
  • An “About Us” page should be included with proper contact information for the organization or institution.
  • Check more than one source/website for the desired information
Quality information:
  • The authors or editors are qualified health care professionals and their credentials are clearly stated.
  • Information included should be reviewed by a subject-appropriate advisory board.
  • Sites that have a privacy policy indicating what information they collect.
Research-based:
  • Rely on medical research, not opinion. The site should describe the evidence, such as articles in medical journals, that the material is based on.
  • Beware of bias. Is the site supported by public funds or commercial advertising?
Timeliness:
  • Is the site updated often with current information? Check for dates, last updated, or copy right dates to ensure all the information is relevant today (less than three years old).
What to avoid:
  • Discussion of miracle cures or advertisements for health related products within the article are an indicator of bias information. If it sounds too good to be true, it probably is!
  • Sites asking you to pay for information or to create an account are often not trustworthy sources to collect information related to your health. Most reliable information is accessible to the general public for free.
  • Websites made up of only forums or discussion groups present people’s opinions and not scientific evidence. These sites may be a good place to document your personal journey but shouldn’t be used to find scientific research.
Consult with your health care professional:
  • Give the information you collected to your health care provider to review.
  • Talk to your health care professional about your specific health information concerns.
  • Make a list of all your health concerns to take to your appointment.

It is okay to be skeptical when looking for trustworthy health information online. Keep your information private and never provide your social security number, address, date of birth or credit card information before reading the privacy policy. Although online sites can offer quality information, they are not made to replace your doctor. Consult with your health care provider before making any medical changes. Michigan State University Extension is a reliable source for information and resources on health and nutrition.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

 

Add some zing to a meal with a flavored vinegar

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Courtesy MSU Extension

By Christine Venema, Michigan State University Extension

 

Looking for a way to add depth of flavor to some food dishes? Why not make flavored vinegar using either herbs or berries from the garden? Michigan State University Extension says that flavored vinegars are easy and fairly safe to make, provided precautions and the directions are followed.

 

It’s important to know that only glass containers that are free of cracks and nicks can be used to make flavored vinegars. The containers can be sealed with cork stoppers or two-piece canning lids and will need to be washed, rinsed and sterilized.

Herbal Flavored Vinegars

For herbal vinegars, choose fresh picked herbs just before they begin to flower for the best flavor. Three or four sprigs of herbs are needed per pint of vinegar. When picking your herbs, do so in the morning, just after the dew has dried, but before the noon sun and use only the best leaves or stems. Discard crushed, discolored, dried out or nibbled on pieces because these will give the vinegar a bitter flavor, plus the quality will be poor. The damaged pieces may introduce mold spores into the vinegar and if damaged product is put in, less than desirable product will be the result.

 

After picking, gently and thoroughly wash the herbs and then blot them dry. Next, dip the herbs in a sanitizing bleach solution. The concentration of the chlorine bleach solution should be one teaspoon of chlorine bleach to six cups of water. Then rinse the herbs thoroughly under cold water and use clean paper towels to blot them dry. The step of rinsing in the chlorine bleach solution is needed to avoid introducing food borne pathogens into the product.

 

Dried herbs may also be used. Three tablespoons of dried herbs are needed per pint of vinegar.

Fruit Flavored Vinegars

Favorite fruits used in vinegars are raspberries, blackberries, strawberries, peaches, pears and the peel of lemons or oranges. Sometimes the fruits are paired with herbs and spices like mint or cinnamon. Other popular flavorings include peeled garlic, green onions, jalapeno or other peppers, mustard seed and peppercorns.

 

Preparation of the fruit and vegetables includes washing and peeling, if necessary. Small fruits and vegetables may be left whole, whereas larger fruits like peaches need to be cubed or sliced. Allow one to two cups of fruit per pint of vinegar or the peel of a whole orange or lemon per pint of vinegar.

Types of Vinegar

Not all vinegars are created equal. Distilled white vinegar is clear in color, but has a distinctively sharp flavor of its own. However, distilled white vinegar is the best choice for those delicate herb flavors. Apple cider vinegar is milder in flavor, but the amber color may not be desirable. The apple cider vinegar blends best with fruits.

 

Even though wine or champagne vinegars are more expensive, they tend to have a more delicate flavor that works well with delicate herbs and light flavored fruits. Red wine vinegar goes well with spices and stronger herbs like rosemary, but most other herb flavors will be masked by the red wine flavor.

 

Beware that wine vinegars contain some protein, which make them an excellent medium for bacterial growth to take place in. If wine vinegars are used, they need to be handled properly and stored carefully. For safety reasons, use only commercially produced vinegars.

Flavoring Vinegar

The process of flavoring the vinegar involves placing the prepared fruits, herbs and/or spices in the sterilized glass jars. Use three to four sprigs of fresh herbs or three tablespoons of dried herbs per pint jar. For fruits, use one to two cups of fruit or the peel of one orange or lemon per pint of vinegar to be flavored. Do not over pack the jars.

 

Sometimes it is necessary to slightly bruise the herbs or fruits to help release the flavors. When working with jalapeno or hot peppers, it is wise to wear gloves.

 

Heat the vinegar to just below the boiling point about 190 -195 degrees Fahrenheit and then pour over the flavoring, leaving a quarter-inch of head space. Wipe the rims with a clean damp cloth and then adjust the lid, corks or screw cap tightly. Allow to cool undisturbed.

 

Store the vinegar in a cool, dark place for three to four weeks, this will give the flavors the chance to develop. After the time has passed, strain the vinegar through damp cheesecloth or coffee filters until it is no longer cloudy. This may take more than one straining. Discard the fruit, herbs, vegetables and spices because they have served their purpose.

 

Prepare the jars for the final bottling process and pour the strained vinegar into clean sterilized jars and cap tightly. Label the vinegar and decorate the jar if it is a gift.

 

Flavored vinegars can add excitement to dishes by the blending of different flavors. Try this new gift of the garden.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Manage chronic conditions by making an action plan

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Courtesy Michigan State University Extension

By Gretchen Stelter, Michigan State University Extension

 

One of the best ways to manage chronic conditions such as diabetes, arthritis or Parkinson’s disease is to make a weekly action plan. This will guide you to achieve your health goals. Michigan State University Extension suggests you make sure your action plan has these key ideas:

Make your action plan something you want to do

  • This is your plan, not someone else’s plan for you. Action plans can help you feel better by successfully accomplishing tasks.
  • Your plan is something you think you should do and want to do or achieve yourself. An example is if you hate pool water, you shouldn’t make a goal to swim three times a week.

Pick something you can do easily

  • Ask yourself if your plan is realistic and achievable for you right now. You wouldn’t want to begin walking three miles a day if you have not walked after your knee surgery!
  • If you feel you will fail at this action, then change it so you can succeed. If you do fail at an action plan, usually you will not try again.

Be action specific

  • What is it that you are going to do?
  • How much are you going to do? This can be broken down in minutes or days.
  • When are you going to do it? Be specific.

Plan ahead for possible barriers

  • Ask yourself what might get in the way of achieving this goal. If the weather is bad you may not want to walk.
  • Figure out ahead of time how you will handle barriers, such as plan on walking in an open gym in the evening when the weather is bad.
  • Know who you can call if you need help. You may like to have a partner when you walk.

Celebrate and evaluate:

  • Congratulate yourself on what you’ve achieved.
  • If things went well, the next week you may be able to stretch your goal. Instead of walking a quarter of a mile three days a week, you may walk a half mile four days a week.
  • If things got in your way, find solutions to help get past the barrier. Perhaps walking through a box store three days a week is better than walking in inclement weather. Keep track of your progress. If things get in your way, think of solutions that can help you achieve your goal.

An example of a weekly action plan to get more exercise

What am I going to do? I will start taking a water aerobics class.
How often will I do it? I will do one hour a week.
When will I do it? I will go to the 9 a.m. class every Friday.
What might get into my way? The weather, which may make it challenging to get out of the house in the morning.
What might make doing this easier for me? I will ask a friend to join me; one that has mentioned water aerobics before.

Action plans outline steps you can take to attain a larger health goal. Research shows that such plans are instrumental in bringing about behavior changes in patients. American College of Physicians Foundation gives ideas for some opportunities to use an action plan:

  • Making diet changes
  • Quit smoking
  • Increase physical activity
  • Reducing stress
  • Improving sleep habits

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Kids as caregivers

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Photo courtesy Michigan State University Extension

By Shannon Lindquist, Michigan State University Extension

 

Research conducted by the National Alliance for Caregiving estimates over 1.4 million youth ages 8–18 are taking care of ill, injured, elderly or disabled family members. They are taking care of parents, grandparents and siblings as well as dealing with the most prevalent conditions: Alzheimer’s disease, dementia, heart, lung or kidney diseases, arthritis and diabetes.

 

What kind of care are they providing?

 

Kids are not just performing day-to-day household chores such as laundry, dishes, vacuuming and fixing simple meals, they are handing out medications, bathing, dressing, toileting and feeding family members. Some are even responsible for communicating with health care providers.

 

While it may seem inappropriate for kids to take on caregiving duties, changes in family structures, such as kids being raised in single parent homes or by their grandparents, increase the number of older people and multi-generations in households. Healthcare delivery has also changed so that home visits have decreased and an increase of care is becoming the responsibility of families instead of hospitals and doctor offices.

 

Why are kids in the role of caregiver?

 

Not everyone agrees that a child should be in the role of a family caregiver, however, changes in family structure and how healthcare is delivered impacts children. Economic hardships also play a part in multi-generation households, with married adults returning home with children. Regarding healthcare, medical facilities are no longer providing complex care, instead, it is being done at home by family members. Adults may be identified as the primary caregiver, however due to job obligations, children end up providing care.

 

How do caregiving responsibilities affect these kids?

 

Roger Olson, a clinical child psychologist at St. Luke’s Children’s Center for Neurobehavioral Medicine in Boise, Idaho, states that low level caregiving (helping with chores, running errands or spending time together) helps youth with character development. This type of caregiving fosters kindness, generosity, compassion and nurturance.  The other, more personal side to caregiving including feeding, bathing or changing adult diapers, can take a toll and may be traumatizing to a child. Children have the coping skills of children and are not equipped to handle these stressful roles.

 

What can we do to help youth caregivers?

 

We can help young caregivers by knowing behaviors that may be signals of concern:

  • School: tardiness, missed days, incomplete assignments, lower participation in after-school programming, poor behavior and dropping-out
  • Emotionally: anxiety, depression, grief and feelings of being overwhelmed
  • Socially: difficulties getting along with others, loss of social activities and friendships
  • Physically: exhausted, lethargic and lack of interest in appearance

We can also bring awareness to our communities that kids are in this role. We can help by providing resource information for kids in our local schools, religious organizations and public libraries. Starting a local coalition can bring more attention and support for these families. Every caregiver needs and deserves support.

 

For information on youth caregivers visit the American Association of Caregiving Youth (AACY) at www.aacy.org or call 800-508-9618 or 561-391-7401 for direct assistance. The AACY website has suggestions and links that can help families, professionals and school-based staff to assist caregiving kids. Visit the Michigan State University Extension website for additional information related to caregiving.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

 

Low-cost or no-cost gift-giving ideas with a healthy twist

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Courtesy MSU Extension

By Shannon Lindquist, Michigan State University Extension

 

Gift-giving adds up fast, both financially and emotionally, during the holiday season. The stress of finding just the right thing may be easier than you think and you can keep your loved ones health in mind at the same time.

 

Michigan State University Extension suggests these healthy ideas to be used for any age group and they promote physical activity and healthy eating along the way.

  • Health related magazine – Give a recipe magazine or one related to overall health. There are magazines for children, women or men as well as magazines specific to physical activity.
  • Healthy recipe and ingredients – Do you have a favorite healthy recipe that everyone always asks you to make? Copy the recipe and purchase the ingredients and you have a great gift.
  • Meals for someone home bound – Prepare a meal for someone who has just had a baby or surgery, to an elderly person no longer able to get out or anyone else you feel is in need. As you cook for yourself or your family, simply take out one serving. These meals could also be frozen and used as needed by the person receiving them.
  • Coupon to host a sledding party – Sledding is a great way to promote physical activity during winter months. After sledding, serve healthy snacks like cheese sticks and apples with low-fat hot chocolate.
  • Physical activity items – Purchase exercise equipment either new or used that can be found at second-hand stores. If kids are on your list, look for soccer balls, bats, skates, scooters, snowshoes, sleds, exercise bands or helmets to keep kids thinking of physical activity all year long.
  • Gift certificate to swim at a local hotel – Swimming is appropriate for any age group and could be used for those older adults who have everything. Many hotels have designated public swimming hours with daily or monthly passes available.
  • Gardening supplies – Gardening supplies might not be as easily found in large stores this time of year, but local hardware and farm supply stores will have a rake, shovel, hand tools, gloves or knee pads, many items to make a gardener happy and ready to plan for next year’s garden.
  • Coupons to walk with a friend – Have you been meaning to join friends on a daily walk? This gift benefits the giver and the receiver. Keep yourself and your friends motivated to take that healthy walk each day, create a coupon in the shape of your favorite walking shoes. On your way out the door grab a can of soup for each hand and work those arm muscles while walking.
  • Gift certificate for roller-skate rental – When is the last time you went roller-skating? Roller rinks are still available and are a great way to spend time participating in physical activity as a family.

These gifts don’t take a lot of time, are low or no cost and send a strong message of caring because they promote health and well-being to those you care about, great reasons to choose from this list when finishing up your holiday gift-giving.

 

Not sure you’re crafty enough to create all these great gift certificate ideas? Pinterest can help! Simply fill in the information and print the certificates at home. For family nutrition information, Choose My Plate online has a wealth of information to stay healthy all year long. To find out more about physical activity and healthy eating for the whole family try the Academy of Nutrition and Dietetics.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Don’t get scammed this holiday season

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By Katherine Jamieson, Michigan State University Extension

 

The biggest shopping days of the season are fast approaching. According to “Consumers and retailers win big over Thanksgiving holiday” from the National Retail Federation, from Thanksgiving Day through Cyber Monday, more than 174 million Americans shopped in stores or online in 2017. According to the 2018 Consumer Holiday Spending report by OpenX and Harris Poll, predictions show that holiday spending is going to be even greater.

 

With more spending comes more opportunities to get swindled. Michigan State University Extension recommends these tips and suggestions to avoid being scammed.

 

Only give to charities you trust and know. Holidays are a time for giving and some people can take advantage of your good will. Give smarter by learning about the charities you plan to give to, making sure they are legitimate. Look them up on the Charity Navigator who rates charities based on financial health, accountability, transparency and other factors.

 

Be cautious of contests. Many scammers use telemarketing to tempt consumers with prizes from fake contests. Be skeptical if you get a call out of the blue about winning a big ticket item like the newest iPhone or luxury vacation. Don’t put down a deposit or provide the caller with your personal information.

 

Beware of bait and switch. Peddlers of fake merchandise items do a booming business during the holidays as people shop for the most popular, high ticket items like watches, designer handbags and electronics. The rule of thumb here is one you’ve heard before: “If it seems too good to be true, it probably is.”

 

Check the authenticity of purchased gift cards. Gift cards have been increasingly popular, so make sure your gift card has not been tampered with. Check the scratch-off personal identification numbers to ensure it is still intake. The Better Business Bureau also urges caution if you buy your cards from an auction or third-party website (a site that doesn’t belong to the retailer offering the cards). The card may have already expired, has no value or was obtained illegally.

 

Limit your chances of identity theft. While identity theft is an issue throughout the year, it happens even more often during the holidays. You’re probably giving out your personal information more often and freely than you even realize. Many retailers are now asking for your zip code, phone number and email address at checkout. None of this is necessary to complete a retail transaction. You can politely decline to give this information. It is best to keep sensitive information private.

 

Secure your online shopping. When you are buying online, make sure to shop on your home or other secure Wi-Fi network. You will also want to stick to secure web pages when making your purchases. Be careful of giving personal information when clicking on email links. It is better to type the company’s URL into your browser instead. This way you can see if it is a secure web page (it would have a padlock symbol and “https:” at the beginning of the URL). Make your computer is safe by using firewalls, anti-spyware and anti-virus software. Keep all software and browsers updated.

 

Unfortunately, there are new scams each year and it’s hard to keep up on all of them. Protect your wallet, purchases and identity by shopping safer and smarter this holiday season.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Service work can make a difference in your community and career

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By Katherine Jamieson, Michigan State University Extension

 

Are you looking for help to pay off student loans or save money for college? Do you need to add relevant work experience to your resume? Are you trying to enter or re-enter the workforce? Do you want to make a difference in your community? If you answered yes to any of these questions, consider becoming a member of AmeriCorps or Senior Corps. If you answered yes to any of those questions and would like to accomplish that feat within Michigan 4-H, consider joining 4-H STEAM Corps.

 

Michigan State University Extension will be expanding its 4-H programming impact through 4-H STEAM Corps, an AmeriCorps program that will place 30 full-time members in MSU Extension 4-H offices across the state to provide science, technology, engineering, arts and mathematics (STEAM) enrichment programming via 4-H SPIN Clubs and 4-H Tech Wizards. Through this program, MSU Extension will expand 4-H SPIN clubs by potentially creating 600 new SPIN clubs in 30 counties across the state reaching over 3,200 youth. Members will serve from September 2018 through July 2019. The program is contingent upon funding by the Corporation for National and Community Service and Michigan Community Service Commission. Contact Rachel Puckett at pucket21@msu.edu for more information.

 

AmeriCorps and Senior Corps programs are operated by the Corporation for National and Community Service, a federal agency established in 1993 whose mission is “to improve lives, strengthen communities, and foster civic engagement through service and volunteering.” The Corporation for National and Community Service employs 75,000 individuals across the United States in a variety of public service assignments aimed to meet critical needs in the community. At 21,000 locations nationwide, national service members are making a difference in their community through projects focused on disaster preparedness and relief, the opioid epidemic, youth mentoring, college access and readiness, conserving our environment and improving the economic opportunity of our veterans and limited income families.

 

In addition to making a positive impact on others and serving your country, there are many other benefits to becoming a national service member. Full-time members typically receive:

  • Modest living allowance or volunteer stipend
  • Limited health benefit option
  • Student loan deferment
  • Educational award to pay for college, technical school or repay student loans
  • Skills and training

Furthermore, the Corporation for National and Community Service found service work also spurred personal and professional growth. According to the Corporation for National and Community Service Office of Research and Evaluation 2013 study, volunteering is a positive pathway to employment. They found volunteers in general were “27 percent more likely to find a job after being out of work, and that number jumped to 51 percent for volunteers without a high school diploma” and 55 percent increase for those in rural America. The Corporation for National and Community Service 2017 State of the Evidence Annual Report also found:

  • 9 out of 10 alumni reported their experience increased their problem-solving abilities.
  • 8 out 10 alumni indicated their experienced benefitted their career path.
  • 79 percent are, or plan to become, actively involved in their community after service, compared to 47 percent prior to service.

According to the National Service 2018 Impact Report, locally Michigan has 1,710 service locations with 9,360 AmeriCorps and Senior Corps members hard at work improving lives and communities, with the Corporation for National and Community Service contributing 63.1 million in program funding.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Mindfulness can help detect depression

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By Tracie Abram, Michigan State University Extension

 

The transition of summer to fall is not many people’s favorite time of year as it brings on physical and mental fatigue. Muscles often tense due to the cooler weather, the decreasing daylight triggers an earlier bedtime, skin is drier due to lower humidity and appetites spike. The beautiful fall colors are a welcoming and enjoyable distraction from all the mentioned bodily reactions to this transitional time, but for some, these seasonal changes may be a trigger that leads to Seasonal Depression or Seasonal Affective Disorder. During the fall and winter months, people with Seasonal Depression experience having a lack of energy, sleeping too much, overeating, weight gain and a craving for carbohydrates.

 

Other forms of depression that can occur, no matter what the season, can be more difficult to identify. One way to help notice your moods is practicing mindfulness. Mindfulness is a practice of paying attention or focusing on your senses in the present moment without judgment. If a depressed mood is noticed for more than two weeks or there is a loss of enjoyment and interest in activities that used to be enjoyable, one should consider speaking to their primary care provider or appropriate professional, or at least, a trusted friend. Depression oftentimes occurs with anxiety or substance use disorders, and once a person has had an occurrence of depression, they are more susceptible to subsequent episodes.

 

Symptoms of depression affect one’s emotions, thinking, behaviors and physical well-being:

  • Emotional symptoms of depression: sadness, anxiety, anger, mood swings, lack of emotional responsiveness, feelings of helplessness, hopelessness and irritability.
  • Symptoms of depressed thoughts: frequent self-criticism, self-blame, worry, pessimism, impaired memory and concentration, indecisiveness and confusion, tendency others see you in a negative light, thoughts of death and suicide.
  • Behavioral symptoms of depression: crying spells, withdrawal from others, neglect of responsibilities, loss of interest in personal appearance, loss of motivation and using alcohol or other drugs.
  • Physical symptoms of depression: chronic fatigue, lack of energy, sleeping too much or too little, over eating or loss of appetite, constipation, weight loss, weight gain, headaches, irregular menstrual cycle, loss of sexual desire and unexplained aches and pains.

If you or a loved one are experiencing any form of depression, talk about what you are noticing. If you are concerned about others, ask them if they are having suicidal thoughts, listen to them non-judgmentally, give reassurance and encourage them to seek medical attention. Offering to take them to their appointment may increase the likelihood that they will attend. If they dismiss or deny your help, tell them you will check in on them over the week. It is important to keep your promise to do so. Remember, people in depressed moods have impaired memories, they lose track of time and have difficulty recalling how long they have been feeling blue. If symptoms persist, ask others who are close to the depressed person to help you in the intervention process.

 

Helping people recognize their moods can be a stressful and scary task, especially if you do not practice being mindful of your own well-being. Attending a program that can help you become more aware and/or improve your mindset could be a starting point. MSU Extension provides a community-based program series that teaches the basics of mindfulness to help participants be more aware of their thoughts, emotions and physical self as they encounter stressors. Mindfulness is proven to help relieve stress and pain and improve health and well-being, to learn more, sign up for a class near you.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

The role of fat in your everyday diet

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Fish provides a great source of healthy fat. (Courtesy MSU Extension)

By Dawn Earnesty, Michigan State University Extension

 

Common perceptions about fats are often not true and avoiding all fats is not healthy because it is important to have healthy fats in our diet. There are fats that contain essential fatty acids that are necessary for good health and fats that help the body to use certain vitamins.

 

The United State Department of Agriculture (USDA) makes the following recommendations in the 2015-2020 Dietary Guidelines for Americans:

  • Keep trans-fatty acid consumption as low as possible, especially by limiting foods that contain synthetic sources of trans-fats, such as partially hydrogenated oils, and by limiting other solid fats.
  • Reduce the intake of calories from solid fats and added sugars. Such as:
    • Butters, stick margarines, and animal fats from beef and pork. These are all solid at room temperature.
    • Soft drinks, candy, cakes, cookies, fruit drinks and ice cream. These are all processed foods that have added sugars and syrups.

Here are some actions you can take every day to keep your consumption of saturated fats, trans-fats and cholesterol low while consuming a nutritionally adequate diet.

  • Check the Nutrition Facts label to compare foods. Our interactive label can help you find what to look at on the label.
  • Choose alternative fats. Replace saturated and trans-fats in your diet with monounsaturated and polyunsaturated fats. Sources of monounsaturated fats include olive and canola oils. Sources of polyunsaturated fats include soybean, corn, sunflower oils and foods like nuts.
  • Consider consuming fish and cuts of lean meat. Examples include:
    • Poultry: chicken or turkey white meat or ground meat
    • Beef: flank steak, top loin, sirloin, lean ground beef
    • Pork: pork tenderloin
    • Seafood: salmon, trout, cod, flounder, mackerel, mussels and clams
  • Choose foods such as dairy products, lean meats, fish, skinless poultry, whole grain foods and fruit and vegetables.
  • Beware of diets that tell you to eliminate a nutrient, such as fat.

Daily essential fatty acid consumption contributes to our overall daily health in moderation. For more information please contact your local MSU Extension office or visit the MSU Extension Health and Nutrition site.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Don’t get scammed this holiday season

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By Katherine Jamieson, Michigan State University Extension

 

According to “Consumers and retailers win big over Thanksgiving holiday” from the National Retail Federation, from Thanksgiving Day through Cyber Monday, more than 174 million Americans shopped in stores or online in 2017. According to the 2018 Consumer Holiday Spending report by OpenX and Harris Poll, predictions show that holiday spending is going to be even greater.

 

With more spending comes more opportunities to get swindled. Michigan State University Extension recommends these tips and suggestions to avoid being scammed.

 

Only give to charities you trust and know. Holidays are a time for giving and some people can take advantage of your good will. Give smarter by learning about the charities you plan to give to, making sure they are legitimate. Look them up on the Charity Navigator who rates charities based on financial health, accountability, transparency and other factors.

 

Be cautious of contests. Many scammers use telemarketing to tempt consumers with prizes from fake contests. Be skeptical if you get a call out of the blue about winning a big ticket item like the newest iPhone or luxury vacation. Don’t put down a deposit or provide the caller with your personal information.

 

Beware of bait and switch. Peddlers of fake merchandise items do a booming business during the holidays as people shop for the most popular, high ticket items like watches, designer handbags and electronics. The rule of thumb here is one you’ve heard before: “If it seems too good to be true, it probably is.”

 

Check the authenticity of purchased gift cards. Gift cards have been increasingly popular, so make sure your gift card has not been tampered with. Check the scratch-off personal identification numbers to ensure it is still intake. The Better Business Bureau also urges caution if you buy your cards from an auction or third-party website (a site that doesn’t belong to the retailer offering the cards). The card may have already expired, has no value or was obtained illegally.

 

Limit your chances of identity theft. While identity theft is an issue throughout the year, it happens even more often during the holidays. You’re probably giving out your personal information more often and freely than you even realize. Many retailers are now asking for your zip code, phone number and email address at checkout. None of this is necessary to complete a retail transaction. You can politely decline to give this information. It is best to keep sensitive information private.

 

Secure your online shopping. When you are buying online, make sure to shop on your home or other secure Wi-Fi network. You will also want to stick to secure web pages when making your purchases. Be careful of giving personal information when clicking on email links. It is better to type the company’s URL into your browser instead. This way you can see if it is a secure web page (it would have a padlock symbol and “https:” at the beginning of the URL). Make your computer is safe by using firewalls, anti-spyware and anti-virus software. Keep all software and browsers updated.

 

Unfortunately, there are new scams each year and it’s hard to keep up on all of them. Protect your wallet, purchases and identity by shopping safer and smarter this holiday season.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Proper storage of home preserved foods and equipment

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Courtesy MSU Extension

By Joyce McGarry, Michigan State University Extension

 

As our natural growing season comes to an end, it is important to properly store all of your home preserved foods correctly to maintain safety and quality over winter. Find a cool place between 50 and 70 degrees Fahrenheit, is dry and has some circulation to keep your jars filled with your home preserved foods. If contents are exposed to direct sunlight or stored in a warm place, the food may lose quality in a shorter amount of time.

 

Wash the outside of lids and jars to remove any residue that may have leaked out. Remove ring bands and wash and dry the outside of lids, jars and the band to remove any residue that may have leaked out in order to prevent rusting. It is recommended that jars be stored without ring bands to allow for easier detection of broken vacuum seals.

 

Label and date each jar with the name of the contents and the date is was preserved. This practice will help ensure you are eating foods that have been preserved safely in a timely matter. For the best quality of food, preserve only the amount of food that you can use in one year. It is important to not taste food from jars with lids that have become unsealed or show signs of spoilage. As each jar is taken off the shelf for use, examine its lid for tightness and that the lid is still vacuumed.

 

Canning equipment should also be stored properly. For safe operation of your pressure canner for the next year, Michigan State University Extension recommends cleaning the vent and safety valve by drawing a clean string or narrow strip of cloth through the opening, remove the valve and follow the manufacturer’s directions. The rubber gasket that helps the edges of the canner and lid prevent steam from escaping should be cleaned or replaced if needed. Clean the equipment with hot soapy water and then rinse and dry.

 

If your pressure canner has a dial gauge, be careful not to immerse the gauge when cleaning. If the inside of your aluminum canner has darkened, it can be cleaned by filling the canner with a mixture of one tablespoon cream of tartar to a quart of water and boil until the dark deposits disappear.

 

Store the canner with crumpled clean paper towels in the bottom to help absorb moisture and odors. Place the lid upside down on the canner, remembering not to seal it. These same directions apply to a weighted gauge canner, except that the lid can be submerged in water for cleaning.

 

Following proper storage of your home preserved foods will help ensure the quality and safety of your canned food to be enjoyed all year. Giving your canning equipment special attention in cleaning and maintenance will make you ready for the next growing season of preserving.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Mindfulness and our aging brain

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An aging brain has a higher tendency to remember positive aspects of past events, rather than negative. (Photo courtesy Michigan State University Extension)

By Holly Tiret, Michigan State University Extension

 

As we age, our cognitive control declines. In recent years, many programs have been developed and promoted to help stimulate our brains with the goal of delaying cognitive decline. However, the research on whether or not these brain-enhancing activities actually helps is not conclusive. These results are because a part of the brain that is affected by aging, has to do with our ability to focus on a task without getting distracted by internal and external stimulus.

 

At the same time, as we age, the emotion processing and regulation part of our brain is increasing. Therefore, our brains are a paradox — as we age, starting at about 30 years, our cognitive abilities decline and social-emotional abilities increase.

 

Another interesting aspect of our aging brain is that we tend to remember the positive aspects of past events, even if those events were overwhelmingly negative. Researchers Mather and Carsten (2005) call this the positivity effect. The tendency to focus on the positive, rather than the negative, may have to do with our realization that we have a limited lifetime. Our goals switch from future-oriented to emotional satisfaction and well-being.

 

Some researchers are now looking at the benefits of mindfulness as a way to tap into that increase in social-emotional abilities in order to enhance our brain functioning and overall well-being as we age. As defined by John Kabat-Zinn, mindfulness is paying attention on purpose, in the present moment, without judgement.

 

Mindfulness has shown to increase our capacity for sustained attention, a cognitive capability. By focusing on the present moment, in particular without judgement, we are tapping into our aging brains’ tendency to focus on our own emotional satisfaction and well-being, rather than plan for the future or dwell on negative past experiences.

 

There are many ways to learn about mindfulness and begin your own practice. You can look up resources online regarding mindfulness or visit your local library and check out some books. You may also consider contacting your local Michigan State University Extension and signing up for one of our Stress Less for Mindfulness classes. Any way you choose, expanding your knowledge and developing your own mindfulness practice could improve your cognitive, emotional processing and overall well-being as you age.

 

In conclusion, mindfulness may be a way to improve our cognitive control as we age by teaching us to improve our ability to focus our attention on a particular task, such as our breath, (in the moment) and reduce our attention (on purpose) to external and internal thoughts or events (without judgement).

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Remember food safety when transporting food for the holidays

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By Lisa Treiber, Michigan State University Extension

 

Traditions are a wonderful part of the holiday season. It’s common that at gatherings, rather than one person bearing the burden of preparing the entire meal, several people divide the duties prior to getting together. Then, on the day, one person will then bring the veggies, another rolls, another salad, another dessert, etc.

 

When dividing the tasks, keep in mind food safety and consider two important factors: the type of food being transported and the length of time involved. Michigan State University Extension (MSU) recommends applying the two-hour rule – do not leave perishable foods at room temperature for longer than two hours. Remember the two-hour rule includes the time involved prepping foods from their raw state to the finished state, as well as the time the food will spend on the table being served.

 

Family members traveling long distances should be assigned foods that may not need refrigeration, like fruit pies, rolls, etc. Local relatives (within a half hour travel distance or less) should be in charge of more perishable items such as meat, poultry, fish, cut produce or cooked casseroles.

 

Keep in mind, hot foods must be kept hot (140 degrees Fahrenheit or higher) and cold foods, kept cold (40 degrees Fahrenheit or colder). To keep the hot foods hot, consider using an insulated bag designed to keep foods warm. Remember, these bags are temporary and not designed for long-term hot holding. Keep your cold food cold by utilizing a cooler packed with ice or freezer gel packs. Do not rely on the outside temperature to keep food cold even during freezing winters. Cars and garages can take on a “greenhouse effect” and actually become warm, defeating the purpose of attempting to store cold foods outside.

 

If you are the host house, plan ahead for your feast by clearing your refrigerator out ahead of time and creating room to store the food that will be arriving. Have extra coolers on hand with ice or freezer packs for cold foods and borrow roasters or slow cookers to help keep all the arriving hot food heated. Don’t forget to have plenty of refrigerator containers or plastic food grade bags on hand for the leftovers after the meal. Putting large quantities of food into smaller containers will allow the food to cool quickly and remain safe by preventing any bacteria from growing. Also, ensure leftovers are not left out at room temperature or in the temperature danger zone (40 degrees – 140 degrees Fahrenheit).

 

Michigan State University Extension recommends planning your larger meals out ahead of time, be prepared and make room in your kitchen for storage before and after the meal to prevent foodborne illness from ruining your family gatherings.

 

Michigan State University Extension offers programs related to food preservation, food safety, food health and more. To find a program near you visit http://msue.anr.msu.edu/events.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Being responsive to your child’s cues

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Courtesy Michigan State University Extension

By Kylie Rymanowicz, Michigan State University Extension

 

Humans communicate quite a bit without ever speaking. This is called nonverbal communication—gestures, facial expressions or postures that communicate feelings without using any words. If you’re speaking to someone and they are turning away from you and looking at their watch, they are communicating they either have to go or they want to stop talking. Without using any words, they can tell us what they need or want.

 

Babies, toddlers and young children are sending us nonverbal cues all the time. A baby cries when they are hungry or wet because they can’t tell you what they need with words. A toddler might grab your hand and lead you to the kitchen to tell you they are hungry or hide behind you at a family reunion to say they are overwhelmed.

 

When we take the time to pay attention to, recognize and understand a child’s point of view, we can help better understand their behaviors. Understanding why a child is doing something makes it easier to react to them in a way that is responsive to their needs.

 

Michigan State University Extension has the following suggestions for being responsive to your child’s cues.

 

Think about the “why?” When your child does something, take time to think about why they might be doing it. What are they trying to communicate to you? Do they need something from you to meet their needs?

 

Respond, don’t react. Instead of reacting with your own strong emotions when your child does something, take a minute to think about how to respond. You might want to yell when your child draws on the wall with crayons, but if you take a minute to think, you can respond calmly and address their needs.

 

Make sure your child’s needs are met. Sometimes children misbehave or have strong emotional outbursts when their needs aren’t met. You can be responsive to your child by making sure they have what they need to be happy and successful. Are they eating enough? Getting enough sleep? Have they gotten enough hugs, kisses and attention?

 

Be responsive. It’s sometimes easy to take a “one-size-fits-all” solution to solving problems with young children. For example, sending a child to time-out anytime they have broken a rule. It is much more effective to respond to your child’s specific cues or needs. When your child draws on the wall with crayons, they might be telling you they are bored and need help to release their energy in a productive way. Tailor your response to your child’s behaviors to fit their specific needs

 

When you respond to your child’s cues, they feel loved, understood and less frustrated. Tune in to your child’s cues, be calm and responsive and you can build a strong and supportive relationship with your child.

 

For more articles on child development, academic success, parenting and life skill development, please visit the Michigan State University Extension website.

 

To learn about the positive impact children and families experience due to MSU Extension programs, read our 2017 impact report. Additional impact reports, highlighting even more ways Michigan 4-H and MSU Extension positively impacted individuals and communities in 2017, can be downloaded from the Michigan 4-H website.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Deer carcass safety

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Courtesy MSU Extension

By Karen Fifield, Michigan State University Extension

 

With opening day behind us, deer season is here and the excitement is just beginning. After shooting a big buck though, taking the first pictures, and dressing the deer, the work begins. If you have an extended time before you leave camp to head home, there are a few things that need to be considered to keep your carcass safe for consumption.

 

Hanging the deer can assist in cooling the carcass quickly. When cleaning a carcass, Michigan State University Extension recommends using sanitary utensils to lower the risk of cross contamination. It is important to thoroughly cut away any visible contamination and then rinse the cavity of the deer with cold potable water before storing. These practices will also help clean away debris and bacterial contamination.

 

To safely store the carcass, it must be kept at a temperature below 41 degrees Fahrenheit to prevent bacterial growth. It is advised to transport your carcass to a processor as soon as possible. Packing the cavity with ice is another way to help cool the venison carcass quickly or for long distance transport.

 

Aging the meat is a method of enhancing and tenderizing the meat while dispelling the gamey taste of venison. It is important for a safe method of aging to be used. A safe temperature for aging a carcass is 40 degrees F or lower for two to three days. This will safely assist in allowing the natural aging process take place.

 

Carcass safety will assist you in bringing safe food to the table for everyone to enjoy. Have a safe hunting season!

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Thanksgiving turkey – to stuff or not to stuff?

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Courtesy MSU Extension

By Laurie Messing, Michigan State University Extension

 

November is here, and with it, the holiday season begins. As you begin to plan and shop for the upcoming Thanksgiving holiday, including the turkey dinner with all the trimmings, a critical step for preparing your great holiday meal is to safely prepare your stuffing.

 

When it comes to both the turkey and stuffing there are food safety practices that must be considered in order to ensure a great tasting and safe holiday meal. Cooking a home-stuffed turkey is riskier than cooking the stuffing separate from the turkey. Even if the turkey has reached the safe minimum internal temperature of 165 degrees Fahrenheit, the stuffing may not have reached a temperature high enough to destroy potential bacteria.

 

Michigan State University Extension recommends the following food safety tips for your Thanksgiving stuffing:

  • Purchase a food thermometer if you don’t have one, or if you do have one, find it and calibrate the thermometer in your kitchen
  • When planning for your stuffing, it is recommended to bake your stuffing outside of the turkey in a separate baking dish, until the stuffing reaches a temperature of 165 degrees Fahrenheit.
  • If you choose to stuff your turkey, follow these tips:
    • Precook any raw items like meat, fish or poultry that is an ingredient in the stuffing.
    • Do not mix wet and dry stuffing ingredients until you are ready to stuff the turkey.
    • Stuff the turkey loosely with the moist stuffing.
    • Use a food thermometer to ensure that the center of the stuffing reaches the temperature of 165 degrees Fahrenheit. Bacteria that could cause food-borne illness can survive if the temperature does not reach 165 degrees Fahrenheit.
    • If the turkey has not reached a minimum internal cooking temperature of 165 degrees, continue roasting the turkey until it reaches the minimum temperature.
    • Let the turkey and stuffing rest for 20 minutes before carving and removing the stuffing.
    • Refrigerate any leftover stuffing within two hours of removing it from the oven.
    • Reheat stuffing to a temperature of 165 degrees Fahrenheit before eating the leftovers.

Enjoy your safe and tasty stuffing for this year’s turkey day.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

 

Getting Married? 8 Tips for Newlyweds on Combining Finances

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By Brenda Long, Michigan State University Extension

 

Getting married? 83 percent of couples fight about money, according to Debt Reduction Services. Making household finances work is one way newlyweds can help make their marriage work.  Both should agree on how to coordinate household accounts and debt by having constructive conversations. Even though this is not the most romantic topic, it will contribute to a happier marriage.

 

Once the honeymoon is over, focus some attention on your shared financial lives. The Building MI Financial Future Financial Toolkit from the Michigan Department of Insurance and Financial Services offers these tips:

  • Request a free copy of your credit reports at annualcreditreport.com. This information tells you about your use, management and payment history of loans and financial obligations. You might also get credit score estimates from FICO. Then you can objectively analyze the strengths and any weaknesses in the reports, including high debt amounts or discipline about making timely payments.
  • List all sources of income and expenses. Using all pay stubs, account statements, monthly bills and debt obligations, disclose everything financial to each other. Then you can make a monthly spending plan for handling monthly expenses and establish a debt prevention and/or elimination plan.
  • Open a joint checking account to pay for household expenses. Pay for all marriage-related bills, including housing, food, necessary clothing, vacation, transportation, cell phones, etc. If neither of you had credit-related problems, both names can be on the account. If one person has poor credit, you may choose to have your account in only one name. Consider automating your household bills payments, plus setting up separate accounts for each of your savings goals.
  • Decide who is going to pay for what.
    • Option 1: Combine incomes and consider all expenses and debts as one.
    • Option 2: Assign certain payments to one or the other. This might depend on who had loan obligations prior to the marriage.
    • Option 3: Pay ongoing expenses based on the percentage of income contributed.
  • Discuss the relationship each of you has with money. Is one of you a saver and one a spender? Talk about the potential consequences and agree on a workable solution.
  • Consider opening a savings account for an “emergency or rainy day fund”. Unplanned emergencies happen.  As a couple, you should have a goal about how much is enough for unexpected expenses or emergencies. In addition, the recommendation is to set aside several months of earned income to prepare for an unplanned loss of future income. Decide together on a monthly amount to save which fits into your budget and is sustainable.
    • Tip: While many couples choose to pursue a joint checking account, this method may not work for all couples. Whether you have a joint account or separate accounts to pay household expenses, the key is to communicate, have a bill payment plan, and pay bills on time.
  • Update your beneficiaries. Check any employer-sponsored retirement plan, IRAs, annuities, and life insurance policies to update the beneficiary information.
  • Take care of your future selves now. Contribute to your employer-sponsored retirement plan and/or IRA. The recommendation is 15 percent of your combined gross pay or the maximum amount allowed by the IRS. This is a great time to talk about your retirement goals that will require financial planning and strategies.  Further, decide on a homeownership plan including thinking about if, where and when to buy a home and its cost. Discuss any education and professional training plans.

The first year of marriage typically includes many lifestyle adjustments. Setting goals and planning to save are best practices to help make your financial hopes and dreams come true. Having a spending plan shows your sense of control and willingness to set aside now for the future.  Discussing and agreeing on financial adjustments should make your financial lives go smoother. Financial planning takes time, patience, and discipline.  Find more information about spending plans, reasons for and ways to save, credit and debt, homeownership, and many other topics at MIMoneyHealth.org.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://bit.ly/MSUENews. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Yes, you can lose weight during the holiday season

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Courtesy Michigan State University Extension

By Pamela Daniels, Michigan State University Extension

 

With food temptations at their greatest, it may seem impossible to lose any weight during the holiday season, but if you pay close attention to detail, losing or maintaining a healthy weight can be done during the holidays. Most of us would agree that holidays are healthier when we can maintain a healthy weight.

 

Here are some tips from Michigan State University Extension:

  • Be recipe ready. As you search and shop for holiday recipes, search for those already incorporating low or reduced fat. Other substitutions include:
    • Replace high fat oil(s) — Applesauce and canned pumpkin are good substitutes in most baked good recipes. Look for trans-fat-free oils, spreads and butter. Instead of oil, use low-fat or non-fat cooking sprays to coat and cook meat, sauté vegetables or prepare omelets.
    • Cut down on sugar — Keeping tabs on how much sugar you’re swallowing is an important part of a heart-healthy lifestyle, especially if you’ve been diagnosed with diabetes or pre-diabetes. Explore using sugar substitutes like stevia which can be used in drinks and for baking. The good news, according to the American Heart Association (AHA) is that cutting down on sugar may be easier than you think. Read food labels to identify sugar and hidden sugars.
    • Garnish not! — Skip the added butter, whip cream, gravy & cream sauces. Going plain allows you to enjoy 100 percent of the foods natural flavor.
    • Explore your menu options — The internet, the library and most newspapers include articles that offer step by step tips for healthier baking, shopping and cooking.
  • You bite it, you write it — What if just by making one change in your habits you could double your weight loss? It may sound too good to be true, but many experts say that the simple act of keeping a food diary can encourage you to eat fewer calories — and thus lose weight. Don’t deny yourself of your favorite holiday foods, instead watch your portion size and track what you eat. Food tracking reveals:
    • What’s missing — Food tracking or food journaling allows you to see how much and what you are eating. You also see what you’re not eating (good carbs vs. bad carbs, fiber and hidden sugars) and perhaps your diet is lacking fruits or vegetables.
    • Food triggers — Food tracking can also reveal and identify triggers to avoid, such as not eating enough throughout the day and then overeating at night, or overeating when drinking alcohol.
  • Track your physical activity — In almost all plans to lose or maintain a healthy weight, you have to stay active. As a start, the CDC recommends that adults need to do two hours and 30 minutes of both aerobic and muscle-strengthening physical activities weekly.

Set your goal to lose or at least maintain your weight during this upcoming holiday season.  There is a tendency to gain weight in adulthood, but being overweight increases the risk for high blood pressure, heart disease, stroke, diabetes and certain types of cancer, arthritis, breathing problems and other illness. Therefore, most adults should not gain weight. If you are uncertain about your risk of developing a problem associated with being overweight, you should consult a health professional.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Holiday planning for diabetes

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Courtesy Michigan State University Extension

By Kris Swartzendruber, Michigan State University Extension

 

It can be very difficult to be health conscious this time of year as food and festivity will always be a major part of the holiday season. It’s an especially challenging time for those who have diabetes. The American Diabetes Association recommends planning ahead and provides the following tips and guidelines to help those with diabetes enjoy the foods associated with the holidays, while still staying healthy:

  • Think about the timing of your meal. Holiday meals, such as Thanksgiving, are often served at times that don’t align with our regular meal schedule. Take this into consideration if you are taking medication such as insulin injections or pills that lower blood glucose. Talk to your health care professional about having snacks available if low blood glucose is a concern.
  • Be physically active. Consider incorporating more exercise, such as walking, riding a bike or visiting the gym when you know you’ll be eating more than usual. Encourage family members to join you in starting new traditions that involve physical activity such as playing a game of Frisbee, soccer or touch football.
  • Try healthier versions of your favorite holiday foods. Try using fat-free or light ingredients when preparing your favorite holiday dishes. Add less sugar to dishes that already provide natural sweetness such as winter squash casseroles and fruit pies. Check out the American Diabetes Association website as well as other diabetes friendly recipes available online.
  • Have low calorie foods such as raw vegetables with low-fat dip or cheese on hand while you’re cooking or waiting to eat. Avoid high-calorie and/or fried foods that are often served as appetizers during the holidays.
  • Be selective. High carbohydrate foods are a staple when it comes to many traditional holiday foods. Choose reasonable portions of your favorite high carb foods and allow yourself to pass on the rest.
  • Eat smaller portions. Don’t forget to use portion control when selecting foods that are higher in carbohydrates. Be mindful of keeping your total carbohydrate intake within a recommended range.
  • Eat your vegetables. Incorporate more color and nutrition to the holiday table by providing non-starchy vegetables dishes such as green salads and steamed vegetables to the menu. Vegetables not only fill you up, they can also help prevent you from overeating other foods that are loaded with calories and fat.

Michigan State University Extension recommends that people with diabetes always work with your health care team and offers diabetes programs that educate on proper eating and self-management, such as Dining with Diabetes.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Dementia and Alzheimer’s disease warning signs

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Photo courtesy Michigan State University Extension

By Holly Tiret, Michigan State University Extension

 

Michigan State University Extension is committed to helping people improve their lives by extending research-based knowledge about a variety of topics. One issue of great concern is the increase of those living with Alzheimer’s and dementia.

 

According to the Alzheimer’s Association, dementia is not a specific disease, but is referred to as a group of symptoms which show up as a general decline in mental ability that interferes with daily life. Alzheimer’s disease is a common form of dementia and is considered a degenerative brain disease.

 

Data from the 2018 Alzheimer’s Disease Facts and Figures report states that in the United States, as of 2018, over 5 million people of all ages are living with Alzheimer’s dementia. Due to people living longer because of better health interventions and the aging baby boomer generation, the number of people age 65 and older is expected to increase to 22 percent in 2050. The number of people who are diagnosed with Alzheimer’s will increase. In Michigan alone, the number of those aged 65 and older with Alzheimer’s is expected to increase from 180,000 in 2018, to 220,000 in 2025, with additional projections of 13.8 million in 2050.

 

Dementia can also be a symptom of other underlying health issues and your doctor has the tools to help sort that out. The following is a list of the ten early warning signs. Each one of these can be explored more by visiting the Alzheimer’s Association website at www.alz.org.

 

Ten Early Signs of Alzheimer’s:

  1. Memory loss that disrupts daily life.
  2. Challenges in planning or solving problems.
  3. Difficulty completing familiar tasks at home, work or leisure.
  4. Confusion with time or place.
  5. Trouble with visual images and spatial relationships.
  6. New problems with words or writing.
  7. Misplacing things and losing the ability to retrace steps.
  8. Decreased or poor judgement.
  9. Withdrawal from work or social activities.
  10. Change in mood or personality.

Early warning signs listed above are different from the normal age-related memory changes. Typically as we age, we all misplace things, search for the right word to use and even forget what day it is. One way to explain it is if I just can’t find my keys, I may be experiencing a typical age-related memory issue, but if I don’t know what keys are for or what they are called, I may be experiencing an early warning sign of Alzheimer’s or dementia.

 

Early diagnosis and treatment are critical. One thing you can do is to know the ten early warning signs. If you think they apply to you or a loved one, make an appointment with your doctor to discuss further testing.

 

If you are a caregiver of someone who is living with dementia or Alzheimer’s consider signing up for a Powerful Tools for Caregivers series through Michigan State University Extension.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Youth and adults can learn to navigate stress through mindfulness

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Courtesy Michigan State University Extension

By Karen L. Pace, Michigan State University Extension

 

A growing body of reliable, scientific research shows the benefits of social and emotional learning for both youth and adults. According to the Collaborative for Academic, Social and Emotional Learning (CASEL), efforts that promote social and emotional learning improve young people’s academic success and overall health and well-being, while reducing negative behaviors such as alcohol and drug use, violence and bullying.

 

Learning to navigate distressing emotions and stress are important aspects of emotional growth and development. Kids, like adults, experience daily stressors in their lives that can take an emotional and physical toll. In a national KidsHealth® KidsPoll, young people said the things that caused them stress included grades, school and homework (36 percent); family (32 percent); and friends, peers, gossip and teasing (21 percent). Too often, kids’ reactions to stress are seen as inappropriate negative behaviors that need to be stopped rather than opportunities to teach new skills that help young people learn to calm their minds and bodies.

 

One way for children and adults to develop self-awareness and the ability to navigate stress is through the practice of mindfulness. Mindfulness is a process of active, open, nonjudgmental awareness. It is paying attention in the present moment with openness, curiosity and flexibility. Neuroscience and psychological research suggests that the intentional practice of mindfulness improves the immune system as well as increases gray matter in the brain involved with learning and memory processes, emotion regulation, empathy and perspective taking.

 

Parents, educators, youth workers and others can provide opportunities to practice everyday mindfulness with the young people in their lives. Everyday mindfulness involves paying attention to our experiences in the moment rather than being caught up in our fearful, angry, anxious or worried thoughts. When we are caught up in these distressing thoughts, we often lose perspective about the best way to respond in a painful, difficult or stressful moment.

 

According to sources like the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, here are a few examples on how to practice mindfulness:

  • Simply notice the sights, smells and things that surround you. Focus on what’s there for you in the moment, right here, right now. If you find your mind starts to wander, that’s okay. Find something in your surroundings to focus on that will bring you back to the here and now.
  • Count your breaths either aloud or in your head. This is helpful if you’re feeling stressed, nervous or overwhelmed. Breathe in for five seconds, counting 1-2-3-4-5. Breathe out for five seconds, counting 1-2-3-4-5. Simply be aware of your stressed or nervous feelings. Don’t judge those feelings or try to push them away. They will pass as you count and breathe.
  • Release tension in your body. Sit, stand or lie down in a comfortable position. Simply notice where you feel tense or stress in your body. When you breathe in, picture yourself gathering the stress or worry into a cloud. When you breathe out, picture yourself releasing that stress or blowing the cloud away.

Research shows that practicing everyday mindfulness is good for our physical, social and emotional health and well-being. Even if our experience in a moment is painful or challenging, we can remain open, aware and curious about it instead of running from it or fighting with it. When we remain mindful and in the present moment, we are better able to tap our deepest, wisest self and respond to hard situations in ways that reflect our core values and who we want to be in the world.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

SMART goals make good resolutions all year

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By Laurie Rivetto, Michigan State University Extension

 

Many people use New Year’s resolutions to better themselves and their lives. Goals can also be set at any time in the year to work towards a life improvement. How many times have you set a New Year’s resolution or a life goal only to feel like you were not able to achieve it? To help you be more successful this year, start with a solid, goal-setting plan.

 

A study at Dominican University of California found that more than 70 percent of the participants who sent weekly updates to a friend reported successful goal achievement (completely accomplished their goal or were more than half way there), compared to 35 percent of those who kept their goals to themselves without writing them down. Writing down your goals and sharing them with someone else matters.

 

In addition, your written New Year’s resolution or life goal should be SMART to be successful. Michigan State University Extension can help you make those goals SMART, an acronym that stands for:

  • Specific
  • Measurable
  • Attainable
  • Relevant
  • Time-bound

When creating a goal, there are a variety of questions you should ask yourself as they relate to specific parts of the acronym:

  • Specific. What exactly needs to be accomplished? Who else might be involved? Where will this take place? Why do I want to accomplish this?
  • Measurable. How will I know if I have succeeded? How many steps will it take to achieve this?
  • Attainable. Do I have the resources I need to make this happen? Is this goal neither too easy, nor too hard for me to accomplish? Will the steps I have planned help me reach my goal?
  • Relevant. Can I commit to this goal? Will I not be able to reach another goal or do something else I want to do because I am working towards this goal?
  • Time-bound. When is the deadline? When do I need to take action?

Take time to answer each of these questions as you create your goal. Using the SMART goal process can help you decide if the goal is a good fit for you as it is, or if you need to revise it to ensure success. It is often best to start with the time-bound, specific and measurable and then review them for being attainable and relevant.

 

An example of a goal that isn’t quite SMART would be, “I want to take a trip to Europe next October for my birthday.” The same goal, after being put through the SMART process by an individual, might look like this:

  • Specific. “I want to take a two-week trip to Ireland with my sister for my birthday in October of next year.”
  • Measurable. “I need to save $4,000 to cover flight costs, lodging, transportation and miscellaneous costs based on my research.”
  • Time-bound. “October is nine months away. That means I need to save $444 a month until October to have my $4,000 set aside to cover costs.”
  • Attainable. “$444 is a lot of money a month for me to set aside when I also am saving for a car.”
  • Relevant. “I am not sure I can commit to this goal. It might set me back from getting my car; perhaps I should plan for a different trip.”

In this example, having decided this goal is too much at this time, the process can be repeated; this time, the new goal is to take a trip to a Seattle, Washington, for five days and save $1,000. This allows the goal to be more likely to be achieved, aligned with the individual’s other goals and plans, and able to be measured and adjusted as needed along the way.

 

The National Endowment for Financial Education High School Financial Planning Program uses SMART to help young people make financial goals such as buying a smart phone, saving for spring break or getting a new pair of sneakers.

 

The SMART goal process works great with financial goals and it can also be used for any goal such as weight loss, reading a certain number of books a year, organizing a room or managing time effectively. By being SMART, you will be on your way to reaching your goal!

 

Michigan State University Extension and Michigan 4-H Youth Development help to prepare young people for successful futures. As a result of career exploration and workforce preparation activities, thousands of Michigan youth are better equipped to make important decisions about their professional future, ready to contribute to the workforce and able to take fiscal responsibility in their personal lives.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).