The Balancing Act Help for you to Balance Home, Family and Work Oregon State University Extension Service Family and Community Health Newsletter Crook, Deschutes and Jefferson Counties 541-548-6088 Be a lifelong learner – see our website for events and classes: http://extension.oregonstate.edu/deschutes/ Spring 2011 New Dietary Guidelines Released Once every five years the USDA and the U.S. Department of Health and Human Services reviews and publishes Dietary Guidelines for Americans. The Dietary Guidelines are meant to serve as a guide for healthy eating practices for all Americans ages 2 years and older. Many chronic diseases are associated with overweight and obesity. When citizens are dealing with the health concerns of obesity and chronic disease they are unable to be productive citizens. Proper diet and an increase in physical activity are the most important factors in combating obesity and a good first step in combating chronic disease. The 2010 Dietary Guidelines make four major recommendations: 1. Balance calories to manage weight: Total calorie intake must be controlled to prevent overweight and obesity. Physical activity plays an important role in maintaining a healthy weight. It is important to maintain this calorie balance from childhood to older age. 2. Reduce certain foods: Saturated fat should be no more than 10% of total calories. Trans fats should be limited as much as possible, and cholesterol consumption should be no more than 300 milligrams per day. It is recommended that refined grains be limited, especially the refined grains that contain solid fats, added sugars and sodium (e.g., cookies). Sodium is another thing on the list to reduce. 3. Increase certain foods: Foods to increase include fruits and vegetables, followed by whole grains, low-fat or fat-free milk and quality sources of protein like seafood. 4. Build healthy eating patterns: Nutrient needs can be met by establishing healthy eating patterns at an appropriate calorie level. Additionally, these foods need to be prepared to assure food safety. Another article on this topic is available at http://missourifamilies.org/features/nutritionarticles/nut389.htm Source: Tammy Roberts, Nutrition and Health Education Specialist, Barton County, University of Missouri Extension Oregon State University Extension Service offers educational programs, activities, and materials without discrimination based on age, color, disability, gender identity or expression, marital status, national origin, race, religion, sex, sexual orientation, or veteran’s status. Oregon State University Extension Service is an Equal Opportunity Employer. This publication will be made available in accessible formats upon request, contact the Tillamook County Extension office at 503.842.3433. 1 Use Spring Cleaning to Air Out Your Finances With spring approaching, many people engage in spring cleaning, when they clean out the clutter that has accumulated during the winter months. This is a good time to air out your finances as well. If you have had some major life events since the last time you examined your financial life, you might discover some dusty financial accounts that you had forgotten about. amend your return with the complicated and costly 1040X. The $25 interest may cost you upwards of $150 in additional tax preparation fees. Second, you may be charged inactivity fees if your account shows no activity. These fees, from $5 to $10 monthly, may slowly eat away at your account balance, until your account turns negative. Thirdly, it may cause headaches for your heirs. If you have a hard time keeping track of your accounts, imagine what your heirs will feel as they try to untangle your financial situation. As people age, checking and savings accounts may accumulate. One of the first tasks involved with moving to a new location is to set up accounts with local financial institutions; however, people often forget to close down the accounts at the place they moved from. Similarly, married couples often open new joint checking and savings accounts, but may leave old accounts from their single years open. Savers interested in the highest interest rates move their money around as they chase after the highest yielding accounts. They may also leave their old accounts open either due to neglect or on the chance that the account may again be an interest rate leader. So, what to do: As the earth renews itself this spring, take some time to shake out the dust and breathe new life into your financial plans. Step back and examine your entire financial situation. Are you meeting the goals you’ve set for yourself financially? If you haven’t set any goals, now might be a good time to set some after you’ve organized your financial life. If you have multiple old checking and saving accounts, decide if you really need them and close the unneeded accounts. Consolidate your accounts so that your financial situation becomes less stressful and easier to manage. If you have multiple retirement accounts, you might want to consider rolling them into your current employer’s retirement plan or into your own retirement account at an independent financial institution. Take some time to review your will and other end-of-life documents. If situations have changed since the last time you updated the documents, draft and sign new documents reflecting your current situation. The accumulation of dusty accounts happens with retirement accounts as well. Employees will change jobs and often leave their 401(k) or 403(b) with their former employer. Employees may find themselves with several retirement accounts, each having different rules and investment options. Keeping tabs on each of these accounts and maintaining an overall picture can be daunting. What are some of the problems with leaving accounts open? First, it makes recordkeeping much more complicated. Receiving multiple statements in the mail at the end of each quarter or month can strain simple recordkeeping systems, especially if the accounts hold negligible amounts of money. Furthermore, multiple accounts can cause headaches at tax time. If you receive an interest statement showing that you earned $25 in interest after you’ve filed your tax return, you will have to Taking care of these details now will likely make the financial aspect of your life less stressful for you throughout the year. Source: Andrew Zumwalt, M.S., associate state specialist, Personal Financial Planning, University of Missouri Extension This newsletter prepared by: Nancy Kershaw, OSU Extension Agent Tillamook & Clatsop County Family and Community Health & Tillamook County 4-H Youth Development and edited for Central Oregon by Glenda Hyde, OSU Extension Home Economist, Crook/Deschutes/Jefferson Counties Family and Community Health Layout & Design: Nancy Kershaw, OSU Extension Agent, Sherry Vick, Office Specialist 2 Spring Cleaning With Young Children Spring Cleaning – In The Freezer Spring is the time of year for cleaning. Your young children can help with cleaning tasks, especially when they are members of a team that works together. Such activities help children focus on a task, talk about what needs to be done, and follow through until completion and usually involve physical activity, problem solving and communication for planning. These experiences can promote a sense of competence and show children that everyone benefits from teamwork. Children experience personal satisfaction by taking charge of themselves and the world around them. With spring upon us, this is a good time for spring cleaning - in the freezer that is. If a freezer does not automatically defrost, it is a good idea to defrost it occasionally. Defrost manual models at least once each year or more often if the frost is 1/4-inch thick or more. Although it is most efficient to operate a freezer full or near full, the best time to defrost is when the freezer is somewhat empty. For food safety reasons, be sure the process takes two hours or less with food sitting out of the freezer. Unplug the freezer for this process. Place frozen food in insulated coolers or in newspaper-lined cardboard boxes to keep food cold. Remove frost by following the manufacturer’s instructions. A plastic spatula or wooden spoon can be used to scrape out ice. And a towel in the bottom of the freezer can help catch water and frost as things melt. When the freezer is frost free, wipe it out with a solution of one tablespoon baking soda per quart of water to clean and freshen the interior. Sponge clean with water only and dry with a towel or cloth. Turn the freezer back on and close the door to let it cool down again. After about 15 to 30 minutes, when chilled, replace the frozen food. Since these items have been out of the freezer, mark them for first use. The freezer should be operated at 0° F or colder. While food is out, this is a good time to cull out items that need to be used sooner rather than later. Storing Food for Safety & Quality, PNW 612 has charts with recommended freezer storage times. If food has been in the freezer longer, quality concerns may be an issue. Anything unidentifiable may just need to be tossed/composted to get ready for summer harvesting when new items need to be stored. Here are some ideas for indoor and outdoor big jobs for kids. With the right tools (small buckets, sponges, rags, child-size shovels and rakes) and adult supervision, children can work together to complete big jobs. Try on summer clothes and donate items that are too small. Sort through toys and books and decide which ones can be donated. Vacuum and sweep closets, dust toy shelves. Sort items for recycling, such as newspapers, cardboard, plastic milk jugs and metal cans. Sweep patios and porches. Wash tricycles and other outdoor toys. Pick up sticks and leaves from the yard. Spread new mulch on flowerbeds. Turn over dirt in the garden area. Spread grass seed and hay over bare areas in the yard, then water newly seeded areas. Fill a birdbath with clean water. Source: Janet Hackert, regional nutrition and health education specialist, Harrison County, University of Missouri Extension Source: Sara Gable, Ph.D., state specialist and associate professor, Human Development and Family Studies, University of Missouri Extension 3 Sleep is Important Sleep is important. Yet, the National Sleep Foundation indicates that a majority of Americans (71%) do not get the recommended 8 hours of sleep. Sleep deprivation affects you both physically and mentally. It can be characterized by the following: not affect your sleep. Always talk with your doctor before taking over-the-counter sleep aids. Poor decision making & judgment, and increased risk taking Poor performance in school, at work, in sports and other physical activities, and while driving Increased risk of developing health problems, including obesity, diabetes, high blood pressure, and heart disease Impaired memory, concentration, and ability to learn Problems with emotions (including anxiety and depression) and relationships Embrace bedtime rituals. Bedtime rituals tell your body that it is time to slow down and prepare for sleep. Like a regular sleep schedule, your body will do best if you establish a certain bedtime routine that includes rituals. Rituals may include listening to soft music, taking a warm bath, reading for pleasure, meditating, and doing relaxation or breathing exercises. Eat right for you. A full stomach and / or indigestion from a large, heavy meal can disturb sleep. However, hunger can also affect your sleep. Try to eat dinner at least 2 hours before going to bed to prevent a large, heavy meal from disturbing your sleep. High protein, caffeine and high sugar foods can keep you awake. Conversely, if you are hungry at bedtime, include a light bedtime snack. What about liquids? Drinking liquids before bed may also interrupt sleep. Steer clear of drinking fluids at least 2 to 3 hours before bedtime to avoid needing to use the bathroom during the night. Write down worries. Worry and anxiety excite the nervous system and make it harder for to sleep. Write down your worries and possible solutions before going to bed to avoid thinking about them all night. A journal or task list aids you in letting go of concerns until the next day. Limit naps. Experts in the field of sleep suggest limiting an adult nap to less than 45 minutes and taking it before 4 p.m. Exercise earlier in the day. Generally people find they need to complete the exercise 3 to 6 hours before trying to go to sleep. While there are many possible reasons for not getting adequate sleep, one may be poor sleep habits. Getting a better night's sleep may be as easy as making some simple lifestyle changes. Here are a few tips for sleeping better: Keep a regular sleep schedule. This includes going to bed and waking up at about the same time every day, even on weekends and holidays. A regular sleep schedule helps your body to expect sleep at the same time every day. Even if you have a poor night's sleep, it is best to still stick to your sleep schedule so you don't make it harder to have a good rest the next night. Consider room conditions. Usually people sleep best in a dark, cool, quiet room. Window covering, fans and noise blockers can be used to achieve these requirements when needed. Avoid over-the-counter sleep aids. There is little scientific evidence that supplements and other over-the-counter sleep aids are effective. In some cases, there are safety concerns. For example, antihistamine sleep aids tend to stay in your system and may cause daytime drowsiness. Make sure that your prescribed medications do Feeling well rested is the reward for good sleep habits. If you have problems sleeping and these suggestions don’t help to improve the quality of your sleep, it may be time to schedule and appointment with your family doctor to examine other options for getting the rest you need. Source: Marnie Spencer and Laura Sant, (ID), NEAFCS Professional Development Subcommittee & National Sleep Foundation, http://www.sleepfoundation.org/ 4 National Turn Off The TV Week is April 19–24, 2011 Play more, watch less Did you know? Average number of TVs per household: 3 Number of TV murders elementary-aged children see: 8,000 Households with no TV rules: 53% Kids who have a TV in their bedroom: 68% How much more likely these kids are to smoke cigarettes than kids who don’t have a TV in their bedroom: 3.5 times National Turn It Off Week, April 19–24, 2011, is a good time to take a look at your family’s viewing habits. How many hours are spent in front of a TV or computer screen compared to other activities? Love it or hate it, TV is part of American family life. Americans watch three to four hours of TV daily. This time includes watching prerecorded movies, playing video games and surfing the Internet, sometimes simultaneously. Instead of turning on the TV and plopping down on the couch, gather the family and come up with a list of alternate activities (see suggestions below). Jot down lots of ideas and post them on the refrigerator. Make changes gradually. Set limits. Experts recommend no more than two hours a day of recreational TV, computers, video games and DVDs for kids. Going “cold turkey” can backfire. We crave what we can’t have. Know what your children, at any age, are watching — whether it's cartoons, sitcoms, sports, news or educational programs. Talk to them about what they’re seeing. Ask openended questions. Take TVs out of bedrooms. Sleeping with the TV on, even with the sound off, can disrupt sleep patterns and contribute to fatigue. Kids who have TV sets in their bedrooms also score lower in math, reading and language arts than kids who don’t. Turn off the TV during meals. Use the time to talk about everyone’s day. We undeniably enjoy these activities, which can be relaxing, entertaining and educational. Like too much of any good thing, however, research suggests that the amount of time we spend in front of the screen can have negative consequences: We are more likely to snack on high-calorie foods while watching TV and less likely to be physically active. No other waking activity burns fewer calories than watching TV — not even other sedentary activities like playing video games, reading and talking on the phone. Adults who watch three hours of TV a day are far more likely to be obese than adults who watch less than one hour. The same goes for children. The risk for becoming and remaining overweight before the age of 9 increases with the amount of TV time. Source: Sara Gable, Ph.D., state specialist & associate professor, Human Development & Family Studies, University of Missouri Extension 5 Many Options Available For Choosing Elder Care It may be overwhelming to think about care for yourself or an elderly loved one. There are many long-term care options for the elderly (e.g., in-home services or different types of facilities). nursing homes. Go online to http://www.medicare.gov/NHCompare/ and search by name, city, county, state or ZIP code. Talk with your family, doctor or a social worker to help you decide what kind of care is needed. Choices for elder care: Community services such as adult day care, Meals on Wheels or senior centers will help to meet daily living needs so that a person can continue living at home or in a low-care facility. Home care is nursing or attendant care at home. Subsidized senior housing is for those with low to moderate income. Rent payments are usually a percentage of your income. Group homes are for people who can’t live alone, but do not need nursing home services or help with daily living activities. Assisted living facilities help with daily living activities, meals and distribution of medicine. Residents live in their own room or apartment with shared common areas. Ask people you trust like friends, neighbors, family or clergy. If you are in a hospital, ask the social worker for a list of nursing homes or facilities with available beds. Contact your local Area Agency on Aging for a list of long-term care choices. The toll free number is 1-800-392-8771. 2. Compare the quality of the nursing home or elder care facility. Look at health inspection and fire safety reports, nursing home staffing rates, and quality ratings. Find out how many stars the facility you are interested in received on their quality rating. 3. Visit the nursing homes or care facilities to see the facility and ask questions of the residents and staff. Before visiting the facility, consider what is important to you: Continued care retirement communities offer more than one kind of housing and different levels of care. There may be individual homes or apartments, assisted living facility and nursing home care. These communities may require a large payment and monthly fees. Can you participate in social, recreational, religious or cultural activities? Do you get to choose what time to get up, go to sleep and bathe? Is transportation provided? Can you keep your doctor? Is it close to family and friends? Can you bring your pet? Hospice is a special way of caring for people who are terminally ill and for the families. Care is provided at home, in a hospital or in the nursing home. 4. Choose the facility that meets your needs. Moving is difficult, but do not stay in a facility that is not right for you. Nursing homes provide care for frail elderly. For more information, go to Guide to Choosing a Nursing Home by Centers for Medicare and Medicaid Services, online at Follow these steps to find the elder care facility or nursing home that is best for you: http://medicare.gov/publications/pubs/pdf/02174.pdf. 1. Find elder care facilities in your area. Source: Mary Gosche, Human Development Specialist, Cape Girardeau County & Southeast Region, University of Missouri Extension Medicare’s Nursing Home Compare Web tool has information to help you find and compare 6 Some household tasks can be done as a family activity, which can help create a sense of closeness. Children can help sort unused clothing and toys for a family fund raiser or yard sale. Perhaps the proceeds can be used for family fun. These activities might even become new family traditions. Working together as a family to accomplish household tasks helps everything get done, creates a sense of family togetherness, and teaches children responsibility. Managing a Home When Everyone Works We all work hard today! With commuting and demands of the job, nobody has time or energy for housework. Many couples who share a home have a hard time sharing the tasks required to keep a home running smoothly. Many parents aren’t sure what chores are appropriate for children or how to get children to help out around the house. Source: Jinny Hopp, former human development specialist, Jasper County, University of Missouri Extension Children benefit from helping with household chores. They learn responsibility and work habits. However, it is also important for kids to have plenty of time to be kids. If children have excessive household responsibilities, they don’t have time to play and spend time with friends. These activities may not seem as important as chores, but playtime actually helps children develop their talents and learn important skills, such as self-direction and how to interact with others. The key is to give children age-appropriate tasks that do not interfere too much with their other activities. Puzzled by Text Lingo? If you have a teenager, you may have a lot of text-ing going on at your house. Abbreviations abound in the world of electronic messaging as one way to keep messages short. However, text acronyms also serve to keep adults clueless about what kids are saying to each other. Getting everyone to help with household chores can be a challenge. Having a family meeting can help. Schedule a meeting with all of those who can take responsibility for tasks. Decide what tasks must be done and how often they have to be accomplished. Decide who can do which jobs. Be sure to allow each family member to have input and listen to each person’s ideas. Some families make a chart to rotate jobs. Some family members have favorite jobs. Many jobs have required standards – use this as an opportunity to teach quality control. A large calendar is an easy way to track who has responsibility for what. After trying out the plan for a week or two, have another family meeting to talk about how well it is working. Make any changes that are needed at that time. As parents, you may want to know more about the messages your children are sending. Here are just a few common text abbreviations: DOC: Drug of choice KPC: Keeping parents clueless LMIRL: Let’s meet in real life PIR: Parent in room RUO18: Are you over 18? Want to know more? The Idaho Attorney General has compiled an “Internet Lingo Dictionary” with more than 40 pages of codes common in electronic communication, available at: http://www2.state.id.us/ag/protecteens/InternetLing oDictionary.pdf Source: Idaho State website: http://www2.state.id. OSU Extension Service Master Gardener Volunteers are available to answer YOUR gardening questions April through October Check this website after April 1 for Master Gardener Office Hours in each office: http://extension.oregonstate.edu/deschutes/horticulture Bring your questions and samples to the OSU Extension Service in Crook, Deschutes or Jefferson County 7 Follow Safety Rules When Preparing Easter Eggs If you’re planning on dyeing and hunting Easter eggs this year, it’s important to follow food safety rules to prevent illness. The American Egg Board has a recommendation for cooking tender eggs with no green ring: Keep fresh eggs refrigerated in the original carton until it's time to cook them. Eggs are a high protein food and are prone to rapid growth of the disease-causing bacteria, salmonella. Hard-cooked eggs can spoil faster than fresh ones — eggs are porous and bacteria can penetrate the shell. A protective coating that is added when eggs are washed at the plant washes away during boiling, which makes it easier for bacteria to enter the shell. Therefore, it is important to refrigerate hardcooked eggs within two hours of cooking. Do not handle eggs excessively. Wash your hands thoroughly when you do handle them. Don't hide the same eggs you plan to eat. Plan to hide plastic eggs and decorate hardboiled eggs for eating only. Don't eat cracked eggs or eggs that have been out of the refrigerator longer than two hours. A green ring around an egg yolk may look unappetizing, but don’t worry — the egg is still safe and will taste fine. The green ring is a result of sulfur and iron compounds reacting on the surface of the yolk. This can occur when eggs are overcooked or when there is a high amount of iron in the cooking water. In a saucepan, place the eggs in a single layer. Add enough water to cover the eggs by 1 inch. Cover and quickly bring to a boil. Remove from heat and leave the pan covered. Let sit for 15 minutes for large eggs, 13 minutes for medium eggs and 10 minutes for small eggs. Immediately run cold water over eggs until they are completely cooled. Boiled eggs should be refrigerated and eaten within a week. If you don’t want to worry about the safety of the egg, empty eggshells can be dyed and kept indefinitely. First, wash and dry the egg. Next, using a long needle, make a small hole at the small end of the egg and a larger hole at the large end of the egg. Stick the needle deep into the egg to break the yolk. Then, either shake the egg, large end down, over a bowl or use a baster to pull out the contents. The contents can be used in any thoroughly cooked recipe that calls for mixed yolks and whites. Carefully rinse the shell and stand it on end to dry. Source: Tammy Roberts, MS, RD, LD, nutrition and health education specialist, Barton County, University of Missouri Extension MARK YOUR CALENDAR OSU Extension Service 2011 Master Gardener’s Spring Seminar Saturday APRIL 16TH Open to the Public! Great seminars and trade show to help the Central Oregon Gardener. Check this website after April 1 to find out how to register: http://extension.oregonstate.edu/deschutes/horticulture 8 Begin Spring on an Active Foot How often are you physically active? According to the Dietary Guidelines for Americans, 25% of Americans were not active last month. If you are that one person out of four who was not physically active last month, what kept you from being active? With spring arriving, now is a great time to get outside and explore. Try visiting a local/state park maybe you’ll find you’re a natural camper. Want to get the whole family involved? Then plan an outdoor family vacation and bring comfortable clothes. Try a game of catch or take your pet on an adventure to a new part of the neighborhood. Whatever you enjoy, get outside and do it! If the thought of spending hours at the gym or on the treadmill bores you, then think outside the gym. You don’t have to pump iron or sweat to the voice of your aerobics instructor. As you begin to increase your physical activity, be sure to fuel your body for your new activities. This includes drinking plenty of fluids, especially as the weather gets warmer. For short durations, water is best. For longer periods of time, or during hot conditions, you may need to drink a sports drink in addition to water. And don’t forget snacks! For eating on the go, try a granola bar or other easy-topack snack. For longer trips, fruit, veggies and sandwiches are great. Physical activity is defined as any movement that burns energy. Using your muscles – including your brain – uses energy. Ways to be physically active include walking the dog, gardening, mowing the lawn, vacuuming, playing catch or doing chores. Even reading burns more energy than watching TV. The Dietary Guidelines provide diet and exercise information to help prevent chronic diseases, such as heart disease and diabetes. The guidelines encourage people to be physically active at least 30 minutes most days of the week. If you’re looking to maintain your weight, engage in physical activity 60 minutes most days. Do you want to lose weight? Then you’ll have to increase your physical activity to 90 minutes or more on most days. The more intense your workout, the more energy you’ll burn. Being active helps lower blood sugar, cholesterol and blood pressure. It also improves mood and helps keep your bones strong. Most of all, it’s fun. So start moving today! Source: Jessica Kovarik, RD, LD, extension associate, Nutrition and Exercise Physiology, University of Missouri Extension Food Preservation Public Workshops to be Announced Soon Public Workshops for the 2011 food preservation season are being planned for you. Classes and dates will be announced on April 1 at this website: http://extension.oregonstate.edu/deschutes/foodpreservation All sessions will have interesting information, recipes, a hands-on lab, and samples of products. Classes will be led by OSU Extension Master Food Preservers and OSU Extension Home Economist, Glenda Hyde. All Public Workshops have a $15.00 lab fee. Reservations will be taken as soon as the news release is distributed by email. These will be sent out about 3 weeks prior to each Public Workshop. If you would like to get on the OSU Extension Food Preservation and Food Safety distribution list, send your email address to Glenda.hyde@oregonstate.edu. In the Subject line write: Food Pres Public Workshops. 9 OSU Extension Seeks Master Food Preservers – Apply by March 30, 2011 If you’d like to learn safe food handling and preservation techniques and share your knowledge with others, consider becoming a Master Food Preserver volunteer. The Crook, Deschutes and Jefferson county offices of the Oregon State University Extension Service are recruiting volunteers to participate in 48 hours of indepth food safety and preservation training on Wednesdays, April 13 – June 1. The training sessions will be at the OSU/Deschutes County Extension office at the Fairgrounds in Redmond. Volunteers will receive an extensive resource notebook with the latest and most reliable methods for preserving food at home. “Hands on” practice in the kitchen will help them learn the skills. The cost of the program is $50.00. Master Food Preservers help home food preservers avoid serious illness and avert food waste. Volunteers agree to spend at least 48 hours helping county residents handle and preserve food safely. Volunteer activities will include conducting workshops, testing pressure canner gauges, and staffing exhibit booths at county fairs. The program benefits volunteers, who find it rewarding to learn more about food safety and food preservation, make new friends, get work experience, and gain self-confidence. By volunteering, they’re able to help others, use their skills in a meaningful way, and receive reliable, up-to-date information, which is based on US Department of Agriculture research. Persons interested in volunteering for the Master Food Preserver program should contact the Deschutes county Extension office for an application form and detailed information at http://extension.oregonstate.edu/deschutes/food-preservation, 548-6088 or glenda.hyde@oregonstate.edu. Application deadline is March 30. 10