Families Living Well

New Year's Resolution worth Keeping

2011-12-23T08:30:00.000-05:00

A New Year’s Resolution worth Keeping.

The last present has been unwrapped and all the holiday activities are a memory and now it’s time to turn to making New Year’s resolutions. Over 100 million Americans make resolutions each year. The most common of resolutions include: starting an exercise program, eating better, reducing the consumption of alcohol, tobacco, caffeine or other drugs. Despite our best intentions 4 out of 5 people will fail at keeping these resolutions.

This year I would like to suggest that instead of giving up a bad habit, why not take on a good one? Here are some healthy New Year’s Resolutions you may actual enjoy “putting on” and experience success.

1. Try a new food that you have not ever eaten before. Some great suggestions include: Black rice (try looking in the organic isle of your grocery store or purchase on line at http://www.lotusfoods.com ), pomegranates or roasted parsnips.
2. Cook at home! Want to eat healthier, cheaper, and more deliciously? Make it yourself. It will also give you the opportunity to buy local and seasonally.
3. Enrich your life by sharing a meal together. Did you ever notice that food taste better when shared with family and friends? Our lives are enriched when we share a repast with those we love. Want some great ideas on how to make this time even more special? Read Laurie David’s new book The Family Dinner http://www.amazon.com/Family-Dinner-Great-Ways
4. Go Meatless one night a week. Have you heard of the Meatless Monday movement? In efforts to cut down on our meat consumption and reduce our risks of heart disease, diabetes, certain forms of cancer and obesity reduce your meat consumption. Going meat free just one day a week will improve your health and the health of our planet. For more information on this topic see www.meatlessmonday.com
5. Want to make exercise a part of your daily routine this New Year? Get a buddy! Research shows having a buddy increases our chances for success and it’s more enjoyable!
6. Learn something new this year! You’re never too old to learn something new. Take a cooking class, learn to ride one of those high speed fancy road bikes or jump on a skate board with your kids. If you want to stay young and keep your mind healthy and alert, continue to learn and challenge your brain.

Now that you have some goals here are some tips to be that one (remember 4 out 5 people don’t keep their new year’s resolutions!) who is a success.

1. Be committed to that new habit you want to make. Believe that you can do it. Those with a strong self –efficacy are more likely to achieve their goals.
2. Have a plan of coping strategies in place so you are ready when you reach a road block.
3. Keep track of your progress. The more you monitor your behavior and receive feedback from your support system, the greater your chances of success. Why not keep a calendar hanging in your kitchen and record the day’s you went meatless or tried a new food. Don’t forget to document all the times you went for a walk or went to the gym. Remember it takes a minimum of 15-19 consecutive attempts at something to make it a habit.
4. Get an accountability partner- perhaps a family member or your best friend. They may be just as interested in making these New Year’s resolutions as you.
5. Missed a week of meatlessness? Don’t give up. Get right back on schedule. Mark it on your day planner or make yourself an “appointment” on your cell phone- “no meat today.” Do whatever it takes to remember your new commitment.
According to the Journal of Clinical Psychology, people who make New Year’s resolutions have higher rates of success at making a desired behavior change then people who don’t make resolutions. After six months, studies report, 46% of resolution makers were still keeping their resolutions. Go for it- been that 46% this year.

What's In a Name?

2011-12-05T15:59:00.001-05:00

The term “Amish”, when attached to food products, enhances sales, as the obsession for hand-crafted, artisanal foods converges with the natural and local food movements. Since 2009, thirty new products having the term “Amish” in the name have been introduced into the marketplace, as the desire for simpler ways of eating has spread. It can be difficult to identify food truly Amish in origin, however, due to the diverse food distribution methods used. Amish describes one religious order among several that are classified as Anabaptist, and the term merely denotes a connection to an Amish community, rather than certifying that the food was prepared in a specific way (as with the term “kosher”). Even the connection to the Amish community can be suspect due to the many food production companies that “borrow” the word for their products whether they are produced by the Amish community or not. Many companies started by entrepreneurs with Amish heritage may have been sold to non-Amish buyers. Amish farming families have traditionally used small scale food production and retail sales to augment income. Common products include produce, eggs and poultry, cured deli meats and dairy products. Beautifully preserved fruits and vegetables in an array of colors may be displayed in jars. These include traditional canned products as well as jellies, jams, fruit butters and preserves. Other traditional items are birch beer sodas, noodles, salad dressings, soft pretzels, crumb cakes, doughnuts, sticky buns and other homespun favorites. Let’s look at the appeal of Amish foods – they are perceived as being more wholesome (healthier for us to eat), more sustainable (indicating that organic/sustainable growing methods are used) and even more “natural”, inferring that the food is produced without artificial ingredients and flavorings. Amish food, like other styles of food, can be healthy or unhealthy, depending on one’s selection of foods. Many of the products are high in refined starches, added sugars, and solid fats – the “SoFAS” or solid fats and added sugars that we are encouraged to limit by the new Dietary Guidelines for Americans. Vegetables, which could be the saving grace, are frequently starchy types or served in sauces. Health-wise, Amish people who have made the switch from highly active lives in farming to less demanding manufacturing occupations suffer from comparatively high rates of overweight and obesity. The Pennsylvania Amish are more active and agricultural than those in some other locations, resulting in overweight patterns similar to the general population, but with a genetic make-up less susceptible to type 2 diabetes and elevated blood lipids. As for being natural, wholesome and raised in sustainable ways, there is just as great a variability in Amish farming and food production as in the general marketplace. Manure management programs with run-off and groundwater contamination issues are a problem in many areas, including Amish. Some Amish have obtained organic certification, but most rely on traditional agricultural practices with synthetic pesticide and fertilizer use. When making market selections, look beyond the visual appeal and assess the level of sugar, refined carbohydrates, fats and sodium, while maximizing fiber and beneficial nutrients. A food with 20% of the Daily Value or more of these food components or nutrients is high and a food with 5% or less is low. For a side dish, look toward 10% or less for the SoFAS and sodium. Look at ingredient panels as your guide to how “natural” a product is. Enjoy the fresh and local aspects of our Amish communities, while making the best selections for personal health. *Some factual information for this column was pulled from: Reinagel, M., Amish Appeal: Contemporary Consumers Seek Old World Ways, ADA Times, Autumn 2011.

Help for Parents of Fussy Babies

2011-11-28T09:40:00.000-05:00

One of the biggest complaints of new parents is sleep deprivation. While some babies seem to “catch on” and sleep on a regular schedule fairly early, others spend their first weeks, possibly months, of life confused about when is day and when is night. Even more distressing to new parents is when their baby’s nighttime wakefulness is fraught with long periods of crying. It is easy for “seasoned” parents to tell parents of a newborn to relax, that this too shall pass.

However, when you are the sleep-starved parent who is trying to adjust to life after baby, it seems like this phase will never end.

Recent research is telling us that babies are most calmed by conditions that mimic life in the womb. Humans born at nine months gestation are physically ready to enter the world, however, developmentally, they are still not there. It makes sense that the transition from the warmth and comfort of the mother’s body to the cold and noisy world makes babies scared and fussy!

Dr. Harvey Karp a pediatrician and child development specialist at UCLA has developed a program to help parents and caregivers learn specific skills for calming babies. The Happiest Baby on the Block teaches parents to use the “5 S’s” to soothe a fussy baby if the standard steps such as feeding, burping, diaper-changing and rocking do not work. These five steps are:

Swaddle- wrapping a baby snugly in a thin blanket reminds him of the secure feeling he has when he was bundled up inside his mother.

Side position- for the calming phase only! Babies need to sleep on their back; however, during the time when you are trying to soothe the baby, holding him on his side is more comforting. Once he is calmed, he should be put to sleep on his back to prevent Sudden Infant Death Syndrome (SIDS).

Shush- The “shush-ing” sound is very comforting to a baby as it is strikingly similar to the sounds of the mother’s body that he had become so accustomed to. Holding the swaddled infant on his side and making a loud “shushing” sound close to his ear provides the baby with the security he needs to relax.

Swing- Babies miss the jiggling motion they experienced inside the womb. While supporting the baby’s head, make gentle, rapid jiggling motions with your arms. Be careful not to shake the baby or let his neck go unsupported.

Suck- This is the most natural way that babies calm themselves. Nursing, pacifiers and even babies’ own fingers are the best tools for this technique.

All babies are different. Some will prefer one or a specific combination of the “5 S’s” while others may need all five in order to be soothed. Of course, if crying persists, consult your child’s health care provider to rule out other conditions. More information about The Happiest Baby on the Block can be found at http://www.happiestbaby.com/

Out of Your Gourd: Pumpkin and Winter Squash

2011-11-20T20:43:00.000-05:00

Dad always grew some kind of squash or gourd in the garden. One year he grew lots of birdhouse gourds (we are still using them for fall decorations and birdhouses). Most years he grew a few “field pumpkins” for carving into jack-o-lanterns. He also raised acorn or butternut squash. Mom would cut them in half, add brown sugar and butter and bake.

Squash and pumpkins are common names for plants in the gourd family. This time of year they are flowing into local supermarkets, farmer’s markets and roadside stands. Acorn, Carnival, Delicata, Hubbard and, of course, Lancaster County’s Neck Pumpkins are in abundance no matter where you look this time of year. Pumpkin varieties are many; large ones are most often used for decorations. Small “pie pumpkins” are used for cooking.

Native Americans dried strips of pumpkin and wove them into mats. They also roasted long strips of pumpkin on the open fire and ate them. One version of the first pumpkin pie occurred when colonists sliced off the pumpkin top, removed seeds and filled the insides with milk, honey and spices. Then the pumpkin was baked in hot ashes.

Dark yellow vegetables like pumpkin and winter squash not only taste great, but also are packed with nutrients. One serving of ½ cup solid pack pumpkin or winter squash provides you with five times the U.S. RDA for Vitamin A. It also contains about 10% of the minimum requirement for potassium, packs lots of fiber, and is relatively low in calories. A half cup of cooked or canned pumpkin or winter squash contains only 40 calories – if fat and sugar are kept to a minimum.

Fresh pumpkin can be substituted in any recipe that calls for winter squash.

Select winter squash and pumpkins for eating that are heavy for their size, have shiny skin and no cracks, bruises or decayed spots. The stem should be attached. Avoid any with a soft spot on the stem end.

Store winter and squash in a cool (50 – 60° F.) dry area. They will keep for several months if they are mature and the stem is attached. Refrigeration may change the flavor and texture.

When a recipe calls for pureed pumpkin, an easy way to prepare it is to cut it in half, remove the seeds and place upside down on a baking sheet and bake at 350°F until the pulp is tender. Scoop out pulp and mash with a potato masher or puree in a food processor. Figure about 1 pound of raw, untrimmed pumpkin or squash for each cup of cooked/pureed pulp. If you want to freeze for later use, measure in one cup portions and place in rigid freezer containers or freezer bags. Freeze for up to one year. Puree can be used in recipes calling for the same amount of solid pack canned pumpkin. Do not freeze raw winter squash or pumpkin.

Besides pie, pumpkin and squash can be used in a variety of dishes: Add to hashed meats with apples, pears, or other fruits. Combine with rice and minced green pepper in a thick cheese sauce. Add pureed carrots, sliced onions and leeks, chopped celery and parsley to pumpkin soup or make a pumpkin soufflé with white sauce, eggs and cheese.

Cooked pumpkin and squash products should be stored in the refrigerator. Pumpkin pie is a custard pie and needs to be refrigerated.

Many families like to roast pumpkin seeds when they are making jack-o-lanterns. Wash seeds well. Spread in a single layer on a baking sheet to dry. Roast for 20 – 30 minutes at 375°F. Dot with butter and brown for 5-10 minutes at 400°F. Stir often until toasted. Watch carefully. Sprinkle with salt, cool and serve.

For additional information on pumpkin and winter squash contact your local Cooperative Extension office and ask for the Enjoy Five-a-Day Variety Squash and Pumpkin publication.

Donate to Your Local Food Cupboard!

2011-11-14T15:28:00.000-05:00

Did you know that the 2011 Census reported that one in six Americans live below the poverty line ($22,314 annual income for a family of four)? This is 15% of the US population and an increase of 18% from 2006. With the recession continuing, more of us are finding that the money doesn’t stretch as far at the end of the month for food.

Food cupboards are seeing a record number of new participants. While many people coming for food are unemployed or have disabilities, about 1/3 have earned incomes. And while poverty is more apparent in cities, the rates of hunger have increased more in the suburbs and rural area than urban areas.

Feeing America http://feedingamerica.org is a national network of 200 food banks in the United States. These food banks are able to take advantage in bulk buying, receive large donations from food companies and provide food for local sites. They often provide visibility and access for food drives, grocery store donations and advocacy that smaller sites cannot tackle. However, local sites may have to purchase the food that large food banks supply (at a much discounted rate) so direct donations are usually appreciated.

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There are 10 regional food banks in Pennsylvania. Within each region, many food cupboards, pantries and soup kitchens operate out of churches, nonprofits and community sites. Money is available to these local sites through the federal Temporary Emergency Food Assistance Program (TEFAP) which is appropriated funding from the United State Department of Agriculture. Funding also comes through the State Food Purchasing Program (SFPP) which is a line item in the state budget. These are accessed through a “lead agency” in each county. Not all food cupboards belong to this network and so they would only distribute donated food.

As we approach the upcoming holiday season, there are an abundance of food drives providing bags of food for the hungry in our communities. Volunteers are also appreciated as many sites have no paid labor and many volunteers are seniors. To find your local food cupboard, look on your county website, ask at churches and nonprofits in low income communities. Monetary donations are also appreciated to purchase foods not donated such as meats and fresh vegetables.

I hope that you have enough food to feed your family this winter. If so, consider donating some food, time or money to a local food cupboard. Include your children and family when you purchase food or donate.To find resources in Delaware Co. http://www.co.delaware.pa.us/humanservices/emgfood.html

Honest Nutrition Information: How Do I Know What to Trust?

2011-10-28T08:00:00.002-04:00

Have you ever been confused about what you are supposed to eat? If you answered “yes” to this question, you are not alone. Consumers are uncertain about healthy eating and proper nutrition. Misinformation is circulating through the media in the form of news articles and advertisements. Most of us have seen infomercials for weight loss products that promise rapid, easy weight loss. They appear to be everywhere we look. We know successful weight loss takes permanent lifestyle changes, but many of us are still understandably buying into quick fixes after several attempts at weight loss. In fact, Americans spent over $59.7 billion in 2010 alone on diet products. However, the confusion is not limited to weight loss. Supplements exist for seemingly every ailment and promise anything from a younger looking face to a better memory. Companies make products that sound scientific and appear effective. It is not difficult to see why people are confused.
With more people interested in nutrition than ever, there is more opportunity to encounter misleading information. According to a survey by the American Dietetic Association in 2008, 44% of consumers replied, “strongly agree” when asked if they actively seek out nutrition information. This number is up from just 19% in 2000. This growing curiosity is certainly good, but it also means there are more opportunities for consumers to come across nutrition information that may be inaccurate. About 63.4% of Americans report using television for information, while 45.1% rely on magazines. Only about 23.9% get information from the Internet, but this number is rapidly climbing in younger generations. It is interesting to note that while most people list these sources of information as their primary means of nutrition advice, they still do not find it trustworthy. Only about 14% of the respondents in the 2008 American Dietetic Association survey found television to be a trustworthy source of information. Only 22% thought the Internet was credible. Despite these findings, the majority of people rely heavily on the media because they lack access to knowledgeable health care professionals.

If you are one of many who use television, print sources, or the Internet for nutrition advice, there are some steps you can take to find dependable sources. These general guidelines can help someone evaluate news stories as well as advertisements.
First, simply look at the language of the article. Words like “miracle,” or “revolutionary” are red flags, and you should be wary of these resources.
Next, look for the author and pinpoint his or her credentials. Registered dietitians or physicians are likely dependable. If the author’s name is not readily available on a webpage, look for the “about us” section.
When searching the Internet, another good general rule would be to look for educational sites (.edu) or professional organizations (.org) rather than commercial sites (.com). Anyone can sign up for a .com domain and post questionable material. However, keep in mind that some reputable websites, like Mayo Clinic, have a .com domain.
If you are uncertain, consider the purpose of the website. Those that try to sell you a product should most likely be avoided. When something sounds too good to be true, it probably is. Outrageous claims and promises signal inaccurate information.
Lastly, be sure that the source is current and has links to references. If you have any other doubts, talk to a health professional about the information you found for greater insight if possible
Unfortunately, nutrition science is not black and white, and sometimes it will be difficult to tell what is good information. If you use these tips to evaluate websites, television clips, and print sources, you may find it easier to determine good nutrition information that will lead you to a healthier lifestyle.
Written by Andrea Baker, Dietetic Intern with Penn State University

Will the Free Credit Report Lower My Credit Score?

2011-10-21T14:39:00.002-04:00

You may have heard that if you ask for your free credit report it could lower your credit score.

Asking for a credit report creates an inquiry on the report. While it is true that inquiries can lower your credit score, it is only for certain types of inquiries. There are two types of inquiries: soft inquiries and hard inquiries.

When you ask for your credit report, you’ve not actually applied for credit. You’ve only asked to see the report. This is called a soft inquiry. When the credit card company sends you an application, they have looked at your credit report to determine what kind of offer they may want to make. This, too, is a soft inquiry, and it will appear on your report so you can see who has asked to see it.

But once you send in that credit card application, it becomes a hard inquiry, and, at that point, it can lower your credit score.

Other types of hard inquiries include applying for a car loan or a student loan, pre-qualifying for a mortgage, and opening an account at the department store when they offer you that 10% discount on the merchandise you are about to purchase.

When shopping for a major purchase, such as a car, we encourage people to use the Rule of Three and shop around to compare at least three sources. But if applying for credit will bring down my credit score, how can I shop for credit? Good question. Multiple inquiries will lower your score. So do your shopping within a limited period. That way, it will count as only one inquiry on your credit report. Lenders expect you to shop around.

The scoring models take into account that the inquiries occurring within a 14 day window that are all from auto dealers or are mortgage applications are the result of shopping for the best terms and count them as one inquiry. Newer scoring models give you a 45-day window.
But, even though there have been three or more inquiries from lenders, because it was done in a limited amount of time, it counts as one on your credit report.

So getting back to your free report, you should be requesting it every 12 months from each of the three credit bureaus—Equifax, Experian, and Trans Union. Better yet, if you stagger them, you can get a free report every four months. Mark the dates on your calendar so you know when you requested the report and when you can request the next one.

To get your report, go to www.annualcreditreport.com. You can request the report online, by phone, or by mail. The easiest method is by mail. Online requests can be tricky for some people because of the security questions that are asked. If not answered correctly, the system kicks you out and it emails you a message that someone has attempted to access your report and you will have to wait two weeks to try again. Be careful where you go online to get the free report. Some websites offer a “free” report, but only if you sign up for their services at a monthly fee.

Nevertheless, I still find a lot of people who have never accessed their report. The importance of doing so is to find out if there is any inaccurate negative information there. Are there accounts indicated that you do not recognize? If so, someone may be using your identity to go shopping. In addition, the inquiry section within the credit report lets you know who has requested the report. If you’ve received an offer from a credit card company, it will appear as an inquiry on the report.

You can find out more about how inquiries affect your credit score at

http://www.credit.com/credit_information/credit_help/Credit-Improvement-Your-History-Searching-Credit.jsp

October is National Apple Month

2011-09-30T19:53:00.010-04:00

The watermelon and peaches may be gone from the farmer’s market, but don’t worry, there's still fresh produce to celebrate! October is National Apple Month.

Let’s start with some basics. At the grocery store or your local farm stand, choose apples that are firm, with no soft spots. They are most likely to be full of juicy flavor and crunchy texture.

To store apples, it’s best to keep them in the produce or crisper drawer in the refrigerator at around 34°F, according to the U.S. Apple Association. They will last up to ten times longer when kept cool, compared to that nice-looking bowl of shiny apples on your dining room table.

Nutrition-wise, apples contain plenty of fiber, both soluble and insoluble, to help promote heart health and maintain bowel regularity.

There are many ways to get that “apple a day” serving. One medium apple, about the size of a tennis ball, or 1/2 cup chopped, cooked or canned apples equals one serving. So does 6 ounces of 100% apple juice or 1/2 cup store-bought or homemade applesauce.

It couldn’t be easier to add apples into your family’s diet. Start with breakfast, by tossing some chopped apples into hot quick-cooking or instant oatmeal. Add a pinch of cinnamon and dash of brown sugar or maple syrup.

Put a spin on the traditional ham and cheese or turkey sandwich for lunch; slide in a few thinly sliced Granny Smith apples.

For a quick afterschool or work pick-me-up, put some frozen applesauce into a blender or food processor and pulse to make a refreshing apple “slushie.” No artificial coloring or flavor needed, thanks.

To get you started, here’s a simple recipe for microwave applesauce. source: U.S. Apple Association http://www.usapple.org/easy-microwave-applesauce

Easy Microwave Applesauce

6 cups peeled, cored and sliced apples

1/4 c water

1/3 c sugar (or less, to taste)

Mix all ingredients in a 2-quart microwave safe baking dish. Cover and micro-cook on high power 6 to 8 minutes. Let cool. Using a food processor or blender, process the cooked mixture to the desired consistency. For chunkier sauce, use a potato masher or pastry blender.

Optional: To make flavored applesauce, stir in 1/4 teaspoon ground cinnamon or a pinch of ground nutmeg. Try making applesauce without adding sugar-- or use less than the recipe calls for. You’ll be surprised at the delicious natural sweetness.

Some recipes call for slicing apples ahead of time. To reduce browning caused by oxidation, dip apple slices in a mixture of one part lemon juice to three parts water. No lemon juice on hand? Use vitamin-C fortified 100% apple juice, orange or pineapple juice.

Another easy, do-ahead recipe:

Cranberry Carrot Spread with Apple Slices

source: http://www.bestapples.com/recipes.html Makes about 1 cup

Ingredients

1 8-ounce package lowfat cream cheese, softened

1 to 2 tablespoons orange juice, as needed

2 tablespoons dried cranberries

2 tablespoons peeled and grated carrot

1 medium crisp apple, washed, cored and sliced

Optional: 1 tablespoon chopped toasted walnuts

Directions

Combine all ingredients in medium mixing bowl. Chill. To serve, spread on apple slices. Refrigerate leftovers, covered.

Try Creamy Cranberry Carrot Spread in a whole wheat pita pocket half. Tuck in apple slices to create a crunchy treat for breakfast, lunch or snack.

For that special someone, the “apple of your eye,” spread half of a whole grain tortilla with fruit-sweetened spread (apricot is nice), sprinkle with shredded lowfat cheese and top with several apple slices. Fold in half and place in a medium hot skillet. Toast about 2 minutes on each side, until golden brown and cheese has melted. Remove from pan, let cool briefly. Cut in wedges if desired.

Don't forget to brew something to sip with your new apple menu items:

Apple Tea

source: http://www.pennsylvaniaapples.org/AppleRecipes/Beverages.aspx

3 cups boiling water

6 tea bags

3 cups fresh Pennsylvania apple cider or apple juice

1/3 cup honey (adjust to taste)

1/4 tsp. ground cinnamon

In medium saucepan, add tea bags to boiling water. Let stand for 15 minutes. Remove tea bags; add apple cider or apple juice, honey and cinnamon. Simmer over low heat until honey is blended, about one minute. Serve hot or chilled, over ice.

Take an apple adventure! Explore the wide variety of apples and hold your very own apple tasting. Choose 3 to 5 different types of apples. Wash, core and cut apples into slices. Arrange slices on plates and have everyone sample them in clockwise order.

Consider:

Appearance: what color(s) do you see? any stripes, spots, blush?

Aroma: what do you smell besides apple? citrus? spice?

Texture: what does the first bite tell you? is it super crisp, good snap, juicy?

Taste: how does it taste? sweet, tart, sweet-tart combination, sour?

Vote for your favorite. Try a different variety each week and involve the kids by having them choose a new kind.

Leftover apple slices? Spread them with peanut butter or yogurt and dip in your choice of toppings: graham cracker crumbs, whole grain or crispy rice cereal.

Check out a few of the many apple varieties, each with its own unique flavor profile. Here's a sample:

source: U.S. Apple Association http://www.housing.k-state.edu/dining/FitCourse/justforfun/10-applemonth.html

Braeburn

This apple originated in New Zealand in the early 1950s, as a chance seedling with Lady Hamilton and Granny Smith as possible parents. Now grown in the United States, Braeburn is a multipurpose apple good for all types of apple uses. Its color varies from orange to red over a yellow background. This crisp, juicy apple has a rich, spicy-sweet flavor. U.S. Braeburns are available beginning in October through July.

Cameo

This new apple with an old-world name was discovered as a chance seedling in the late 1980s in Washington state. Cameo® makes its cameo appearance beginning in October. It bears red stripes over a cream-colored background. Extra-crispy Cameo has a sweet-tart taste. This apple resists browning, making it a natural choice for salads and fruit trays. Cooks, please note that Cameo's extra-denseness takes a bit longer to cook. Cameo is a registered trademark of the Cameo Association.

Fuji

Originally developed in Japan in the late 1930s and named after the famous Mt. Fuji, U.S.-grown Fujis began appearing in markets in the 1980s. Fuji is a cross between Ralls Janet and Red Delicious. This variety's popularity is skyrocketing, thanks to its sweet flavor and firmness. Fuji apples are bi-colored, typically striped with yellow and red. They are available year round, beginning in September.

Ginger Gold

A Virginia grower discovered this apple sprouting amid the ruins of a hurricane-devastated orchard in the late 1960s, and named this greenish-gold, sweet-tart apple after his sweetheart. Its parentage includes Albemarle Pippin, a favorite apple of Thomas Jefferson. This early-season Eastern apple is great for salads, and cooks well too. Available in limited but growing supplies starting in mid-October.

Granny Smith

This Australian native was discovered in 1868 as a chance seedling by "Granny" Anne Smith of Ryde, New South Wales. One parent might have been a French Crab Apple. Grannys are known for their distinctive green flesh, which sometimes bears a red blush, and their very tart flavor. An all-purpose apple, Grannys work equally well as a snack or in pies and sauce. U.S. Grannys are harvested beginning in August, and are available year-round.

Jonathan

This variety of apples was discovered in Woodstock, N.Y., in the 1920s and is known for its use in pies and applesauce. This crimson apple with occasional touches of green has a spicy tang that blends well with other varieties in sauces and cider. Jonathan is typically available from September through April.

Pink Lady

Notable for its hot pink skin color and lily white flesh, this Southern Hemisphere native is now growing la vita loca stateside. A cross between Golden Delicious and Lady Williams, crunchy Pink Lady has a unique sweet-tart flavor described as "Gala with a zing!" Pink Lady is great for snacking, slicing or dicing on a salad, and for baking. This lady makes her debut in mid-October, one of the last varieties to be harvested. Supplies available through late spring or early summer. Pink Lady is a registered trademark of Brandt's Fruit Trees, Inc., and is managed by Pink Lady USA.

Go Green with Food - Reduce, Reuse, and Recycle

2011-09-26T17:10:00.002-04:00

The amount of food wasted in the United States is staggering. Food waste includes uneaten food and food preparation scraps from households, and business. In 2009 food waste contributed to almost 35% of total waste going to landfills in the U.S. Paper is the only material category where we generate more waste, but we also recycle more. That is your money goig in the trash.

Simple changes in food purchasing, storage and preparation practices can yield significant reductions in food waste. Not only will this reduce waste, but it will make your food dollars go further. Saving food means saving money.

Reduce: The basics of reducing waste starts with planning and organizational skills.

Plan your menu and shop for just those things on your menu.
Buy in quantities that you realistically need and will use. If you buy in bulk, have a plan. Think use, freeze, or share.
Remember the "First-in, first-out rule". Use older items first. Also keep a marker, tape and a white board handy. Date items going into the refrigerator and freezer and then add them to a white board list this is an easy way to track what you have on hand.

Reuse: You already paid for it – so use it.

Use your leftovers – take leftovers to work for lunch, or turn leftovers in to completely different meals. Leftover vegetables make great ingredients in soups or stir-fry.
Preserve by canning or freezing surplus fruits and vegetables – especially abundant seasonal produce. Check out your local Penn State Extension websites for food preservation classes near you at http://extension.psu.edu/ .
Donate to your local food pantry if you have an abundance of produce from the growing season or maybe you purchased a multi pack food item but your family doesn't like it. To find a listing of local food pantries go to: http://www.foodpantries.org/.

Recycle: Even with implementing all the ideas listed above to reduce and reuse there will always be some food waste.

Composting is one way to recycle food waste items coming from the kitchen. Mixing food waste with yard trimmings to make compost can in turn feed your soil and plants. Check with your local government solid waste agency for information on local composting resources and if they don't offer collection for composting, suggest that they start. I have included a publication from Penn State on how to get started composting http://green.psu.edu/youCanDo/home_composting.pdf or check with your local Penn State Extension office for possible classes at http://extension.psu.edu/

If we all apply a few ideas listed above we will help to reduce food waste going to landfills and we, in turn, will add money to our pockets. That is always a good thing!

Recession: What Impact It Can Have

2011-09-20T15:06:00.000-04:00

Today, most people have heard the word recession, but if you are like me, may be wondering just what does it really mean and how does it actually affect individuals and families. Based on Wikipedia, the free encyclopedia available on-line, the definition is: “Recession in the context of economics is a business cycle contraction, a general slowdown in economic activity.” “Production, as measured by gross domestic product (GDP), employment, investment spending, capacity utilization, household incomes, business profits, and inflation all fall, when bankruptcies and the unemployment rate rise.” They continue, “Recessions generally occur when there is a widespread drop in spending, often following an adverse supply shock or the bursting of an economic bubble.” For a more in-depth dialog of Recession visit: http://en.wikipedia.org/wiki/Recession

Bottom line is that a recession entails how money is spent and saved in a global economy. From the political arena, in order to avoid a national recession, people and businesses need to spend money – which allows money to flow in and out or exchange throughout the economic system which in turns affects the overall economy.

For the last decade, Americans were very good at contributing to the flow of money. We spend at an average of nearly $50,000.00 per household on everything from entertainment to essentials like food, shelter, and taxes. (Information is based on a 2009 governmental study of 12 million households with a wide range of incomes and included various ethnic backgrounds.) Details can be found at http://www.bls.gov/cex/tables.htm.

The unemployed number is another aspect. Based on the U.S. Bureau of Labor Statistics Report, “Nonfarm payroll employment was unchanged (0) in August, and the unemployment rate held at 9.1%.” The Pennsylvania rate is currently 8.2% and last year it was at 8.5%. Many states are much higher.

Another component is the rate of household and business filings for bankruptcies. The American Bankruptcy Institute reported in August that consumer bankruptcies decreased 11% nationwide from the previous year. Samuel J. Gerdano, Executive Director of the National Bankruptcy Research Center Executive Director stated, “Total consumer filings will be lower in 2011 than the 1.5 million consumer cases in 2010.”

So far, you have read a lot of statistics, but bottom line what does it all mean? In summary, as a nation we have a relative high unemployment rate, it appears people are cautiously spending, bankruptcies are high but leveling off, and recently the Federal Reserve reported that debt levels by consumers has dropped. Revolving debt fell $1 billion in April to $790.1 billion! This is the first drop in several years. It means people are paying down or off their debt.

As a result of the various media coverage about recession and all the other topics mentioned, each individual or family unit along with businesses have to determine what their level of income is, what their spending priorities are and carefully reflect on their financial decisions. Today, more families are talking about having a balanced household budget. We are all impacted by a recession and everyone must review his or her own money management style to reduce any negative impact a national recession might have. The current often used phrase to summaries "recession" is "You can't spend what you don't have."

Fish Food for Thought

2011-09-03T12:20:00.002-04:00

by Krystle Neidig Penn State Dietetic Intern – Class of 2012 Why is fish consumption important? Fish contain omega-3 fatty acids, a good form of fat that has been linked to many heart healthy benefits including lowered blood pressure, decrease in blood clots, and lower amounts of plaque formation in the arteries. There are 3 omega-3 fatty acids: alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is an essentialfatty acid, which means that the body cannot make its own and that it must come from food sources. Major food sources of ALA are vegetable oils such as canola,soybean, and flaxseed oil. Walnuts and dark leafy greens like kale and broccoli are also good sources of ALA. In general, Americans tend to consume plenty of ALA food sources. A common misconception is that you can meet requirements for omega-3 fatty acids by only consuming sources of ALA. This is not true because it’s important for your body to have other types of omega-3 fatty acids, like EPA and DHA, too.EPA and DHA are less commonly found in the American diet. The important thing to remember is that the main food source of EPA and DHA is fatty fish. It is important to remember that there are certain precautions to take with fish consumption. Some fish are harmful to our health because they contain high levels of contaminants. Avoid larger species such as shark, swordfish, tilefish, and king mackerel due to the fact that they are high in mercury. Fish that have been found to have the lowest mercury levels include anchovies, salmon, trout, tilapia, oysters, sardines, and tuna (canned light chunk).Other common contaminants are PCBs and dioxins, which have been linked to cancer and developmental problems in children. Consumers are also advised to use caution with local fish consumption due to the fact that fish from smaller, local bodies of water tend to be higher in contaminants. If you are interested in learning more about fish consumption advisories, you can find the FDA and EPA consumer advisories for fish online at the following websites: http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm077331.htm www.epa.gov/ost/fish. Not into eating fish? No problem, because there are other options out there! Fish oil is a dietary supplement that contains omega-3 fatty acids found in fatty fish. Some feel that fish oil supplements leave a fishy aftertaste, but “burp-less” and flavored varieties are available. If you have a fish allergy, it is best to contact your doctor if you are considering fish oil supplementation in case of an allergic reaction. Individuals with implanted defibrillators as well as those on prescription blood thinners must also contact their doctor to prevent excessive thinning of the blood. Another reminder- dosage should always be discussed with your doctor because it’s different for everyone. DHA can be derived from algae and seaweed- an option for vegetarians and vegans out there!One juice brand offers a Pomegranate Blueberry juice blend that has been fortified with DHA from an algal source. The goal amount for DHA and EPA combined is 1750 mg weekly or an average of 250 mg DHA/EPA daily. This particular juice provides 50 mg DHA per 8 fluid ounce serving. However, you must be aware that each 8 fluid ounce serving is 120 calories and contains 29 g sugar-it’s not a low calorie, low sugar choice! Before your next trip to the grocery store, take a look at the consumer advisories for fish to get an idea of what’s both healthy and safe.Make a conscious effort to include sources of omega-3 fatty acids in your diet-especially EPA and DHA. And remember, if you’re not a fish person, there are other options out there. Take advantage of the heart healthy benefits omega-3 fatty acids have to offer!

Who Is Minding Baby?

2011-08-25T15:38:00.001-04:00

You need to return to work and leave your precious child who is still very much a part of you in the care of others for much of the day. You are not sure if you want to take your precious baby to a child care center or have her cared for by relatives and friends in a homelike environment.

Your Aunt Rose and Best Pal Sue have offered to babysit while you work, and you are thinking that this could be a wonderful plan. After all, you yourself spent many summer days at your aunt’s house while your mother worked. And your best friend works part-time at night, so she is available to watch your baby. Best of all, they are not charging you much at all. You would feel so much better knowing that your child is being cared for by people you know. The idea of taking your child to a home setting that you are familiar and comfortable with is very appealing.

“Relative-neighbor” caregiving or “unregulated” child care is a common and affordable option for many working families. The cost of child care centers, the need for “off-hours” care or the preference for a home-like setting often lead parents to look amongst their friends and families for child care arrangements. Many of those caregivers are the grandparents of the children. However, there are a number of things to discuss with caregivers before you go down this route.

Reliability and Commitment. Family members are often well-intentioned when they offer to “babysit.” However, they often do not realize the commitment they are making and that your job is probably dependent upon them upholding their end of the deal. It is important that they fully understand what you are asking of them. Be clear about the number of days and hours the child will be with them.

Understanding of Child Development and Safety. One need not have a Ph.D. in child development to care for small children, but it sure helps to have a basic understanding of what children are like at different ages and stages. Children at different stages need different types of guidance. Even if the person you choose to care for your infant is loving, nurturing and responsive, reassess the situation when your baby becomes a curious toddler or an active preschooler. It is also important to evaluate a caregiver’s ability and skill at responding to emergencies and preventing accidents or injury. If your child will be going to the caregiver’s home, assess the environment for potential danger such as open stairways or uncovered outlets. Find out if the person is trained in pediatric CPR and First Aid.

Willingness to Be Your Partner. Grandparents and other relatives are often big culprits when it comes to bending the rules. All children need consistency. Yet, the special grandparent-grandchild relationship almost demands clandestine ways of defying the system. Have an honest talk with your relative about drawing some lines around when they can allow children some leeway and when it is not okay to do that. Weekends or non-work days are fairly acceptable times to allow some rule-bending. While your child is in their care, the caregiver ought to be conscious of your expectations. If, for example, you do not want your baby eating cereal until the pediatrician gives you the green light, then your aunt or friend should cooperate with you even though they might not agree.

Have a back-up plan -- and a back-up to the back-up. It is always good to have Plan B in case your primary child care option does not work out. After all your homework is done, you may decide that both Aunt Rose and Pal Sue are well-qualified to take care of your baby while you work. However, you might not be as excited about this arrangement as you were when they first mentioned it. Your attention is now turning toward finding a more structured setting.

The county Child Care Information and Referral Services (CCIS) is a great place to start when seeking licensed or regulated child care. Another helpful resource can be found at www.betterkidcare.psu.edu. This site contains information about how to seek center or family home caregivers.

Returning to work after having a baby is fraught with all kinds of emotions. Knowing that your child is safe and sound makes that transition so much easier to navigate. Friends and relatives can be wonderful resources for many wonderful reasons. But your child’s early care is paramount to later success in school and in life. Be choosy about who you select to influence those tender years!

You Don't Have to be a Grandma to Can

2011-08-10T15:48:00.003-04:00

Food preservation is making a comeback in certain circles. With Michelle Obama’s kickoff of the White House kitchen garden as part of the Let's Move initiative to reduce childhood obesity, there has been an increased interest in gardening. This has resulted in more vegetable gardens in public spaces and fresh vegetables are becoming more available in schools, parks, churches and backyards. Penn State has joined this initiative with their Harvest 4-Health 4-H and nutrition education programs for youth.

In addition to home and shared gardens, there is more access to local fruits and vegetables through farmer's markets this summer. USDA reported a 17% increase in farmer’s markets in the U.S. from 2010 to 2011(USDA - AMS, 8/8/11). In my mostly urban county, fourteen markets are listed in” The 2011 Consumer’s Guide to Pennsylvania Farm Markets” issued by the PA Department of Agriculture. I can think of several more that have arisen this summer and others just across the county line.

With the gardening season at its peak, some gardeners and consumers wish to preserve this bounty for the cold winter months. I remember my grandmother “putting up” enough jars of vegetables and fruit to last through the winter. However, food preservation 2011 has taken a new turn. Today’s food preservationists are looking to learn how to save the summer bounty in their freezer, by dehydration as well as in jars. They also want recipes that meet their dietary needs – salt free, sugar free, organic, etc. While some have an abundance of food in their home gardens, enough fresh fruit and vegetables can be purchased from a good vendor to make jams, jellies, salsas, pickles and other recipes where quanity is not the goal.

Many Penn State Cooperative Extension offices are offering classes on home food preservation. You can find these by going to : http://extension.psu.edu/counties and clicking on your closest county. In Delaware County, we will be offering food preservation classes on Wednesday nights during August.

Even if your county isn't offering food preservation classes, Penn State has many food preservation resources. On the PSU food preservation website, http://extension.psu.edu/food-safety/food-preservation,
you can find recipes, suggestions for equipment purchases, food preservation Q and A's, and articles on current related topics.
The PSU Let's Preserve fact sheets provide "how to" guides to saving PA grown fruits and vegetables for later use. Each pamphlet is focused on specific fruits and vegetables. Some commonly requested fact sheets provide preservation guides on green beans, tomatoes, pickles, peaches, jams and peppers. A monthly Let's Preserve newsletter is also available.

In addition, some Extension offices will test your pressure canner guage for accuracy. If improper techniques are used, food preserved can be unsafe. Botulism is a deadly bacteria that likes to grow in improperly canned foods. All information and publications issued by Penn State Extension and the Penn State website is up-to-date and reflects the most recent research regarding preserving food safely.

Enjoy the fresh taste of locally grown produce this summer and contact us if you want to savor this in January. We can help make this happen.

The Weigh-In on Whey

2011-07-28T15:50:00.000-04:00

What is all the talk about weight loss, protein intake, and whey protein powder? It is time to clear up the misinformation that floats around the internet and understand the truth so you can decide what is best for your lifestyle.

First, let’s discuss a person’s daily protein needs. The Recommended Dietary Allowance for adults at a healthy body weight is 0.8 grams per kilogram body weight. Many websites do not accurately translate this information. Note that this is grams per KILOGRAMS, not pounds. Calculating this RDA using pounds would result in a protein intake well over that of your daily needs. To convert this, simply divide your weight in pounds by 2.2, and then multiply that number by 0.8 grams.

For example, a 150 pound adult requires 54.5 grams of protein per day:

150 lbs / 2.2 kg/lb = 68.18 kg.

68.18 kg x 0.8 g PRO/kg = 54.5 grams protein

Listed below are the protein contents of a few foods. Drinking 2 servings of milk, eating one string cheese, and one serving each of chicken and black beans translates to 55 grams of protein, a sufficient amount for a 150 pound person. This amount of protein is the USDA’s recommended intake, and it should be equivalent to approximately 10% -35% of total calories coming from protein in a day.

8 oz. Milk: 8 grams protein

String cheese: 6 grams protein

4 oz. Chicken breast: 26 grams protein

½ cup black beans: 7 grams protein

Now, where does whey protein fit into the picture? Whey protein is a very high-quality protein source that is a by-product of the cheese making process. It is most commonly seen as a supplement used by athletes and body builders because of its high quality, fast-acting properties that support muscle maintenance and growth. Resistance athletes and body builders may have a daily protein intake up to 1.8 g/kg. Generally, a typical healthful diet will provide an adequate amount of protein; however, whey protein shakes may be used to supplement intake if your diet is low in protein or if you weight train regularly. Consuming protein after resistance exercise (within an hour after completion) is best for optimal muscle repair. Whey protein shakes and drinks immediately following weight training are excellent because whey protein empties quickly from the stomach and is absorbed for fast muscle repair.

Whey supplement companies promote the effects of whey for weight loss, and not surprisingly, whey protein is also found in diet or meal replacement drinks. For an easy grab-and-go meal on the run, whey protein drinks with a piece of fruit or vegetables will provide a sufficient make-shift meal. Meals that emphasize fruits, vegetables, whole grains, lean protein and low-fat dairy are advised for healthy weight maintenance or weight loss instead of replacement drinks to ensure that your body gets all of the nutrients it needs.

Bottom line: whey protein powder can be a beneficial supplement to your diet, but it should not replace whole foods. Do not use whey protein if you already have an adequate daily intake of protein. Extra protein will not be beneficial; instead it will only provide additional, unnecessary calories that may lead to unwanted weight gain.

Source: McArdle, William D, Frank I. Katch, and Victor L. Katch. (2009 Sport and Exercise Nutrition Lippincott Williams & Wilkins.

Written by: Anna Hummel, Nutrition Summer Assistant, York County Cooperative Extension

How would you like to pay for that: Debit or credit?

2011-07-25T09:51:00.000-04:00

You’re making a purchase at the store and hand the clerk your debit card. The clerk asks you, “Debit or credit?” What do you answer?

If you answer “debit”, it becomes an online transaction and you’ll need to enter your PIN number. The funds will be instantly withdrawn from your account.

If you answer “credit”, it is an offline transaction and you’ll need to sign the slip as you might if you had used a credit card. An offline transaction is similar to writing a check and it will take a little while for the funds to be withdrawn from your account. Because of this delay, you need to keep track of your debit transactions in your checkbook register to prevent an overdraft charge or a refusal of the purchase. Simply checking on your current balance from the ATM machine is not reliable.

Merchants prefer a PIN transaction because they are charged less for the transaction by the bank. Banks, however, prefer a signature transaction because they get a higher fee from the merchant.

Why use a debt card? For many people, it’s more convenient than carrying around cash and it’s easier and faster than writing a check. If you’re carrying a balance on your credit card account, by using debit instead, you save on the interest charges that would have been charged. Some people use a debit card because they don’t trust themselves with a credit card. Using a debit card, however, does not affect your credit report and will not help build or repair your credit score. This is because it is regarded the same as a cash transaction and is not reported to the credit bureaus.

Most debit card fees have disappeared. Some still charge a small annual fee or transaction fee, especially for an online or PIN purchase. To avoid unnecessary or unexpected fees, know the policies of your bank when you sign up for the debit card.

If you overdraw on your account using a debit card you can incur an overdraft fee. Typically, your bank will cover your transaction for a flat fee of about $20 to $30 each time you overdraw your account. Your bank may offer overdraft protection. Under one type of plan, your checking account will be tied with your savings account. When an overdraft occurs, an amount to cover the shortfall will be transferred from savings into checking. You will still be charged a fee, but a smaller fee. A different plan is a line of credit. Under this type of plan, the overdraft is covered with a loan, and you are charged a fee as well as interest on the loan.

The standard practice in the past has been to automatically enroll you in the bank’s standard overdraft practices for all types of transactions when you opened the account. Under new rules passed recently, the bank must first get your permission to apply its standard overdraft practices to ordinary debit card and ATM transactions before it can charge an overdraft fee. In other words, you must opt in or agree to allow the bank to charge you the fee. What happens if you don’t opt in? The transaction will be declined, but it saved you the fee.

As a protection against fraud, errors or other losses, some merchants put a hold on your account when you use your debit card with an offline or signature transaction. These holds often result in overdrafts for people who carry a low balance in their checking account. Filling your car’s tank at the gas station, for example, may create two separate transactions. The first charge is to get approval or authorization from your bank for an estimated amount of the purchase, and the second one is for the actual charge or settlement. The amount placed on hold in the first transaction is not available to you until it is cancelled by the merchant which may be as long as 72 hours. Hotels may put on a hold for the entire estimated amount of the transaction. The amount of the hold depends on the merchant and the time as to when it is released varies by the bank’s policy.

Paying with plastic can be a convenience but it still needs to be done with caution.

For additional information on avoiding overdrafts, see http://www.federalreserve.gov/consumerinfo/wyntk_overdraft.htm.

Helping Families through Military Deployment

2011-07-15T11:42:00.002-04:00

The deployment of guard and reserve service members in the last 10 years has affected families in all of our communities. Sometimes we may not know that a neighbor is struggling with the absence of a parent, spouse or loved one and may miss opportunities to reach out and help them during this difficult time. Just like there are stages of grief, the call to active duty is divided into pre-deployment, deployment and post-deployment or reintegration stages. All are stressful for children and parents. Families who live on military installations have many others around them who understand their situation and can give support. However, children of reservists may not know any other military children and may not totally understand what deployment means.

Children may demonstrate many reactions to military deployment of a parent depending on the age of the child. They may have more aggressive behavior, temper or outbursts. They may experience changes in sleeping or eating habits, feel sad and depressed, feel resentment towards the deployed parent, have mood swings and have problems in school, just to mention a few common reactions.

As a friend or relative of an affected family, there are some ways that you can help during this stressful time. It is important for the family to maintain routines and schedules – the single parent may need help with transporting children to activities or meeting the bus. It is also important to provide opportunities for children to be distracted from the stress of deployment – short trips, sharing hobbies and offering fun activities might be a way to provide some relief for families. Giving children a chance to talk about their feelings and communicate freely is important. Sometimes this can be done through art, pretend play or stories for younger children. Helping with occasional chores around the house is another great way to offer assistance.

It is also important for the children to retain a sense of connectedness between them and the deployed parent. Sending care packages, artwork, letters, photo albums are good ways to keep this attachment intact.

Pennsylvania has the nation’s highest number of National Guard troops and the third largest number of all personnel serving in the military effort, most of whom serve in a reserve capacity. Why not reach out to see if you can make a difference in the lives of some of these families?

Sources: www.SafeSchools.info

www.MilitaryChild.org

http://extension.psu.edu/cyttap

Dangerous Food Safety Mistakes to Avoid

2011-07-11T13:03:00.000-04:00

Make sure your kitchen is clean, safe and ready for summer picnics, cook-outs and other family meals by knowing and avoiding dangerous food safety mistakes. Sometimes a simple mistake can have very dangerous consequences. What may seem like a small food safety mistake can cause serious and sometimes long-term illness. When it comes to some germs, such as Salmonella, all it takes is 15 to-20 cells in undercooked food to cause food poisoning. And just a bite of food with botulism toxin can cause paralysis and even death.

So what are some of the most common food safety mistakes? The federal food safety website, http://www.foodsafety.gov , shares 10 common food safety mistakes that have been proven to cause serious illness.

• Mistake #1: Tasting food to see if it’s still good. Remember you can’t taste (or smell or see) the bacteria that cause food poisoning. Tasting only a tiny amount can cause serious illness. Throw food out before harmful bacteria grows.

• Mistake #2: Putting cooked meat back on a plate that held raw meat. Germs from the raw meat can spread to the cooked meat. Always use separate plates for raw meat and cooked beef. This also applies to poultry and seafood.

• Mistake #3: Thawing food on the counter. Germs can multiply quickly at room temperature. Thaw food safely in the refrigerator, in cold water, or in the microwave.

• Mistake #4: Washing meat and poultry. Washing raw meat or poultry can spread bacteria to your sink, countertops, and other surfaces in your kitchen. Don’t wash meat, poultry, or eggs.

• Mistake #5: Letting food cool before putting it in the fridge. Refrigerate perishable foods within 2 hours or within 1 hour if the temperature is over 90°F.

• Mistake #6: Eating raw cookie dough (or other foods with uncooked eggs). Uncooked eggs may contain Salmonella or other harmful bacteria. Always cook eggs thoroughly. Avoid foods that contain raw or undercooked eggs.

• Mistake #7: Marinating meat or seafood on the counter. Don’t give harmful bacteria the chance to multiply, marinate meat or seafood in the refrigerator.

• Mistake #8: Using raw meat, marinade on cooked food. Because germs from the raw meat can spread to the cooked food, you should always bring marinade to a boil if you plan to reuse.

• Mistake #9: Undercooking meat, poultry, seafood or eggs. Cooked food is safe only after it has been cooked to a high enough temperature. The only way to be sure foods have reached a safe temperature is to use a food thermometer.

• Mistake # 10: Not washing hands. Germs on your hands can get into the food that you and others eat. Wash our hands before handling and eating food. Hands should be washed 20 seconds with soap and running water.

Read more on this and other food safety topics at: http://www.foodsafety.gov/keep/basics/mistakes/index.html

Increase Your Health and Fitness Mileage: “Fuel Up to Play 60”

2011-07-01T08:48:00.049-04:00

There it was at the conference registration table: another free branded giveaway.

Was it some sort of cup for a smoothie or milkshake? Hmmm. It unscrewed into two sections, one to hold a portion of dry cereal, the other for chilled milk or liquid of choice, complete with a fold-up spoon tucked into the plastic lid. Nifty, right?

But what was the message? Ah, wait, there’s a website! Now we’re getting somewhere. And so I searched: http://www.fueluptoplay60.com/

“Fuel Up to Play 60 is your chance to make a commitment to healthy eating and 60 minutes of physical activity every day.”

With support from the National Football League players, the National Dairy Council and federal health-related agencies, this interactive program encourages and empowers youth to increase their level of play activity and positive eating habits by developing a “game plan” for action with the involvement of both school and community.

There are online tools for building a timeline, setting goals and planning a kickoff event. Participants have the opportunity to set health and fitness challenges and track their progress.

Importantly, "Fuel Up for 60" encourages youth to pursue group play and adopt new lifestyle practices. The ultimate goal is to create long term changes in schools and communities by

“...increasing student access to and selection of nutrient-rich foods and to increase opportunities for—and student participation in—physical activity—at least 60 minutes a day.”

In keeping with the top ten tips from the 2010 Dietary Guidelines for Americans, “Fuel Up to Play 60” includes ideas for sampling and selecting nutrient-dense foods.

There is ample opportunity for community involvement, such as school nutrition staff and administration reaching out to local grocers and farmers as suppliers of fresh, seasonal produce.

So, this summer, take a look at “Fuel Up to Play 60,” and increase your health and fitness mileage. “Eat Healthy. Get Active. Make a Difference.”

Yogurt

2011-06-24T19:11:00.001-04:00

Yogurt is known as a super food. But if you have shopped for it recently, it can be super confusing. So what’s the scoop on yogurt?

Yogurt has been around since the beginning of time. It is actually one of the oldest foods known to man. The Romans referred to it as “a valuable medicine”. Greek doctors once prescribed it as laxative and an intestinal cleanser. Residents of South- Eastern Europe, the Middle East, Central Asia and parts of the Far East have also included yogurt in their diets for centuries.

Western Europeans and Americans didn’t catch on to this “miracle food” until the early 1900’s. The first production of yogurt can be traced back to a French scientist. Dr. Metsikov, a bacteriologist and the director of the Pasteur Institute of Paris, did some research on the longevity of man and discovered that those who lived the longest had a steady diet of yogurt.

The simpleness of early yogurt, made from fermented milk left for days in clay pots, has disappeared from today’s yogurt market. Now one can find a vast variety and often confusing supply of yogurts. Not only does yogurt come in a wide variety of flavors and styles, it also boasts of a daunting array of health claims.

Nutritional claims found on yogurt cartons have changed a great deal in the last 30 years in the American markets. For example in 1978 a yogurt container read as, “Yogurt is a low-fat, calcium rich food with “active cultures”. Today the label or carton may include any of the following claims: “pump up your immune system”, “regulate your digestive health”, nourish your memory”, “boost your fiber intake”, “strengthen your bones”, and “help you lose weight”. You can purchase yogurt with added Fiber, enriched with DHA omega-3, and Probiotics.

Which should we choose? Here are the simple truths of what yogurt naturally will provide and its health benefits:

Yogurt is rich in:
• Calcium which is good for your teeth and bones
• Vitamin A for eyesight • Protein needed for growth and repair of tissues
• Zinc needed for wound healing and a strong immune system
• Magnesium for muscle functions
• Vitamin B12 for red blood cells
• Riboflavin for healthy skin
• Niacin for energy production
• Phosphorous for release of energy
Research supports that a balanced diet, which includes yogurt, will contribute to our overall well being in the following ways:
• Bone health. Bones require calcium for development and yogurt is an excellent source of calcium
• Dental health. Milk and other dairy products, like yogurt, contain lactose, a natural sugar found only in milk and milk products, which has been shown to cause the least damage to teeth.
• Obesity. Research has shown that people who consume milk and dairy foods on a daily basis are likely to be slimmer than those who do not.
• Lactose intolerance. Research has shown that people with lactose intolerance are often able to tolerate yogurt because it has a lower lactose level than milk and is easier on the digestive tract.
• Protects and restores the digestive tract. Yogurt protects the stomach membranes. It maintains the natural intestinal flora and mouth mucous protecting you from the damages of long term antibiotic use.
• It fights against diarrhea that may result from a gastrointestinal infection.
• It combats chronic constipation, encouraging a “lazy” bowel to contract, restoring the intestine’s balance and ridding it of any toxins.
Others reasons to add yogurt to your daily diet:
• It’s convenient and quick. It is easy to pack into a lunch sake or eat on the run for breakfast
• It is versatile. It can be added to recipes or substituted for sour cream in most recipes
• It makes a perfect snack for children and adults.
• It comes in a variety of flavors and textures, appealing to the masses.

How do you decide which yogurts to buy with all the varieties available? Look for the following features to make your yogurt choice the healthiest:
• Light. These yogurts have the fewest calories because they are artificially sweetened. Be a label reader and avoid brands that us NutraSweet (acesulfame potassium- which has been linked to cancer in recent studies) as the sweetener. (Tip- buy plain low-fat yogurt and sweeten it yourself with fruit or Splenda).
• Vitamin D. many yogurts are now fortified. If you aren’t already taking Vitamin D supplements, this will be an added benefit to you. Experts recommend a daily dose of 1000 IU daily which is difficult to consume unless you are supplementing with Vitamin D tablets. If you are going to make the investment in supplements make sure you getting the most desirable for bone health found in Vitamin D3.
• Greek Style. This is the richest and creamiest yogurt on the market and is highest in protein, although a bit lower in Calcium.

For a Nutritional breakdown of most varieties of yogurt currently on the marker see the following site: http://www.cspinet.org/nah/08_08/yogurt.pdf

Move Over Mypyramid, Welcome MyPlate!

2011-06-09T15:56:00.014-04:00

Have you heard the news! MyPlate is the new tool to help consumers make better food choices. This new icon was unveiled on June 2, 2011 by Agriculture Secretary Tom Vilsack and First Lady Michelle Obama. Why this change? The United States Department of Agriculture (USDA) felt a simpler look at what to eat would help Americans make healthier choices when eating, by focusing on one meal at a time. This concept aligns with the earlier released 2010 Dietary Guidelines for Americans which can be found at: http://www.blogger.com/www.cnpp.usda.gov/DietaryGuidelines.htm

So what is new? This new plate image illustrates the five basic food groups, so we can visually see how much of each group we should be eating. Half of our food should be fruits and vegetables. Proteins and grains are on the other side of the plate, and dairy is pictured as a side dish. MyPlate comes with three main areas of focus:

Balance Calories

Enjoy your food, but eat less
Avoid oversized portions

Foods to Increase

Make half your plate fruits and vegetables
Make at least half your grains whole grains
Switch to fat-free or low-fat (1 percent) milk

Foods to Decrease

Compare sodium in foodsd like soup, bread and frozen meals and choose the foods with lower numbers
Drink Water instead of sugary drinks

As we usher in the new plate let’s not forget what we learned from MyPyramid. The person on the stairs served two purposes: 1. For lasting change, make changes one step at a time 2. Find a balance between food and physical activity When thinking of the different food groups these lessons should serve us well: Make half your grains whole grains Vary your veggies Focus on fruits Get your calcium rich foods Go lean with protein Know the limits on fats, sugar, and salt (sodium) Every food group has a place in our diets. Finding a balance for optimum health is key. If it takes a pyramid or a plate, life is about finding a tool that works to help everyone be mindful of what we eat and how it affects our long term health. To check out MyPlate go to http://www.choosemyplate.gov/. This comprehensive site will help you get started on making change to a healthier you. For tips to move over to a healthier plate check out this publication available through the United State Department of Agriculture (USDA). http://www.choosemyplate.gov/downloads/TenTips/DGTipsheet1ChooseMyPlate.pdf

Bitter for a Reason?

2011-06-03T12:43:00.004-04:00

Can’t stand Broccoli? Research into the evolution of taste yields interesting food for thought. Our five taste senses– sweet, salty, umami (savory), bitter and sour – equip us for consuming the essentials for survival – energy, salt, and protein – as well as avoidance of poisonous or rotten food.1 The yen for umami makes us seek out protein-rich foods, while sweet drives selection of naturally sweet fruit and dairy foods. Salt is a highly valued seasoning, and our bodies require sodium. Dietary Reference Intakes (DRI) established by the Food and Nutrition Board of the Institute of Medicine define “Adequate Intake” as 1500 mg/day (age 9-50), decreasing to 1300 mg/day (age 50-70) and 1200 mg/day (age 70+). Sourness is associated with scurvy-preventing sources of Vitamin C, making sour a critical taste. It also helps us detect possible spoilage, such as sour milk. Interestingly, sourness is the one taste sensation which can substitute for saltiness – suggesting citrus juices, vinegars, and wines as salt replacements in cooking. The ability to taste bitterness varies. Some people more sensitive to bitter flavors will refuse vegetables with a bitter component. Groundbreaking research by Arthur L. Fox (working for Dupont Chemical Company in the 1930’s) found that people varied in their response to bitter chemicals – about 25% of the population are super-sensitive (these people are classified as “super-tasters”) and 50% of the population are sensitive (these are classified as “tasters”).1 The remaining quarter of the population is insensitive to the bitterness of certain plant chemicals. The bitter taste receptors respond mainly to plant secondary compounds –chemicals that make the plant unpalatable or even toxic to predators (in this case, plant-eaters!). Ability to taste bitter chemicals is related to genetic make-up. Humans reject foods that are excessively bitter, and this may be crucial to survival. Abnormal bitter flavor is associated with dietary danger – rancid fats, toxins and microbial fermentation result in bitter tasting compounds. The risk associated with plant toxins depends on the strength of the toxin and the dose. At moderate doses, secondary plant compounds may have beneficial effects. This brings me to my real topic – cruciferous vegetables! These plants have flower petals resembling a cross –making them “cross-bearing” plants. Members include broccoli, cauliflower, cabbage, Brussels sprouts, turnips, kale and other greens. Here is the sticky part – these cruciferous vegetables have some of those bitter secondary compounds, possibly toxic in large quantities, and it turns out that “super-tasters” usually dislike these vegetables in particular! The second point is that nutritionists recommend that people eat cruciferous vegetables, because these bitter compounds have cancer protective properties, and because they are rich sources of other nutrients. Another complication - bitterness is a quality that food producers and manufacturers try to minimize for more acceptable sensory qualities, possibly reducing the health protective benefits. Methods to produce milder versions include selective breeding, removal of the compounds in processing or modification through cooking or the use of additives.2 Cancer researchers, on the other hand, have proposed that selective breeding for heightened bitterness might be a plus for health!2 While the benefit vs. risk of consuming certain plant chemicals remains a hot topic of research, the best advice is moderation. At moderate levels, cruciferous vegetables may help inactivate precursors of cancer formation, while at high doses their beneficial effects may be lost. The bottom line, with guidance from USDA’s MyPyramid, is that 3 to 4 cups per week of varied cruciferous vegetables is safe and beneficial.

1. Krebs, J R; The gourmet ape: evolution and human food preferences; Am J Clin Nutr 2009; 90(suppl):707S-11S) 2. Drewnowski, A and Gomez-Carneros,C; Bitter taste, phytonutrients and the consumer: a review; Am J Clin Nutr 2000; 72;1424-1435

Discovering Your Child's "Mojo"

2011-05-27T16:00:00.000-04:00

Those things that make one happy, activities that make one feel fulfilled and special- whatever brings light to one’s eyes- can be called a person’s “mojo”. The urban dictionary defines this new-fangled term as a person’s charm, talent and belief in oneself or that which sets someone apart from the rest. An integral aspect of parenting is finding and nurturing your child’s “spark”. What are the things that interest or intrigue him or her? What do you see as his/her talents, abilities or gifts? Identifying these personal strengths and encouraging their development helps to form a solid foundation for healthy a self-image. The earlier these are identified in a child, the sooner they can be nurtured. But how does a parent do this?

1. Name it. Observe your child. Notice how he interacts with others. Take note of what she is drawn toward. Listen to what your child says. See how he responds to the world around him. Then, say what you see. For example, a parent saw her son reach out to help a teammate who had fallen when trying to catch a ball. She took note of this and later said to him, “I saw how you helped Sam get up when he fell.” Another parent was aware that her son loved race cars. She used race cars to help him learn many skills he would need for school such as counting, sorting, color recognition and sequencing.

2. Claim It. Help your child to “own” the skill, interest or attribute. The first parent could say something like, “You are very caring and compassionate.” The second mother might say, “You really enjoy race cars. They are your favorite toys.” This reflection of the observed behavior helps the child to see him or herself in a positive, strength-based light.

3. Sustain It. Nurture or foster that strength by reinforcing it whenever you see it in action. If a child is recognized frequently for helping others or showing concern they will see themselves as compassionate. Providing opportunities for interests to develop helps the child to improve his or her skills and become stronger whether that is in sports, the arts or academics. Acknowledge children for their efforts, the process rather than the product. Accept that some areas of apparent strength will develop into bigger accomplishments while others will remain hobbies or interests.

It is also important to be aware that interests can die out and new ones take over during childhood. That is normal as the job of childhood is to explore. Talk with children about their pursuits and how you can help foster them. There is a huge pay-off to staying in tune with your child’s “mojo”: Research has found that children are more likely to do better in school and stay out of trouble during the teen years when they have a passion for something that “sparks” them.

For more information on how to determine your own strengths as well as your child’s, visit www.authentichappiness.org

Get Food Safety Answers on Your Smart Phone

2011-05-17T16:37:00.000-04:00

Adapted from blog article by Diane Van, Manager, USDA Meat and Poultry Hotline May 5, 2011

“Is food safe if left out overnight?” Should I wash chicken before cooking it?” are some of the questions frequently received at the USDA Meat and Poultry Hotline. They know people aren’t sitting at a computer when these questions occur, and they often need the answers right away.

Just in time for summer grilling season—one of the busiest times of year for the Hotline—USDA just announced that their virtual food safety representative, Ask Karen, is now available in mobile format. Ask Karen is a knowledge base with information for consumers about preventing foodborne illness, safe food handling and storage, and safe preparation of meat, poultry, and egg products. It is administered by the USDA Meat and Poultry Hotline. Now you can access Karen's extensive knowledge base about safely handling, cooking, and storing food directly from your smart phone, anywhere and anytime your phone can access the Internet.

Mobile Ask Karen has all the same features as Ask Karen on your computer. Only now, she can answer your food safety questions at the grocery store, in your kitchen, or at your barbecue grill. Hopefully, by sending Karen out to picnics, farmers markets, and backyard cookouts via people’s smart phones, she’ll be able to reduce the number of foodborne illnesses that usually increase in the summer months.

Using your iOS (iPhone and iPad) or Android device, you can chat live with a food safety expert on weekdays between 10 a.m. and 4 p.m. EST, and the web-based app provides the USDA Meat and Poultry Hotline number (1-888-MPHotline) in case you want to speak to someone directly.

If it’s midnight, however, and you’re not sure if you should snack on the pizza that’s been sitting on your countertop since dinnertime, the Ask Karen database is available 24/7 and has the answers to nearly 1,500 food safety questions. Chances are, someone else has faced a similar dilemma, and a solution can be found by searching for a few keywords.

Knowing how much time everyone spends on their smart phones, it only makes sense that Ask Karen should be available from such a widely used tool.

Take Karen with you! To start using Mobile Ask Karen now, go to m.AskKaren.gov, or scan the QR code into your iOS or Android-powered device:

Plan Ahead for Home Canning this Summer

2011-04-28T11:59:00.002-04:00

Adapted from an article prepared by Elizabeth L. Andress, Ph.D, Extension Food Safety Specialist, University of Georgia, March 2011.

If you are thinking about joining the trend to can food this summer, start by checking your equipment and supplies. Proper equipment in good condition is required for safe, high quality home canned food.

A pressure canner is essential for canning low-acid vegetables, meats, fish, and poultry. Two basic types are available. One has a dial gauge to indicate the pressure inside the canner; the other has a metal weighted gauge. Dial gauges must be tested for accuracy before each canning season. Contact your local Extension Office for information on getting your gauge tested. Check the rubber gasket if your canner has one; it should be flexible and soft, not brittle, sticky or cracked. Also, make sure any small pipes or vent ports with openings are clean and open all the way through.

A boiling water canner is needed for canning other foods such as fruits, pickles, jellies, and jams. The canner should be deep enough to allow at least one to two inches of water to boil over the tops of the jars. Both types of canners should have a rack in the bottom to keep jars off the bottom of the canner.

Inventory your jars and decide if you need to buy new jars this year. Inspect those you have for nicks, cracks, or chips, especially around the top sealing edge. Nicks can prevent lids from sealing. Very old jars can weaken with age and repeated use; they break under pressure and heat.

Consider investing in new jars if you need to, and watch for specials at the stores. New jars are a better investment over time than buying used jars at yard sales or flea markets. Mason-type jars specifically designed for home canning are best. Jars that use two-piece self-sealing metal lids are the recommended container in U.S. Department of Agriculture (USDA) guidelines. A "must" every canning season is new flat lids. Throw away used lids. The screw bands are re-usable if they are not bent, dented, or rusty.

A final must is reliable, up-to-date canning instructions. Visit the Penn State Home Food Preservation website at extension.psu.edu/food-safety/food-preservation where you will find resources and links to current canning information.

The most recently revised edition of the USDA Complete Guide to Home Canning is dated 2009. All recommendations in this book are current. The University of Georgia Cooperative Extension Service also sells So Easy to Preserve, a comprehensive book with information on all types of home food preservation. The order form for the book can be printed from http://www.soeasytopreserve.com/. Be sure to look at the instructions for what you want to can well before you are ready to prepare the food. You may need time to purchase some ingredients and small equipment that are necessary to prepare food exactly as the directions indicate. There are a few products in the USDA Complete Guide to Home Canning, for example, that use a starch only available through mail order for most locations.

Planning ahead can save you time, money, and frustration with home canning. Make it a happy, successful canning season by getting prepared before your harvest is ready.

Update your home canning knowledge by taking a free, self-paced online course. Preserving Food at Home: A Self Study, is available from the National Center for Home Food Preservation. Topics include introduction to food preservation, general canning, canning acid foods, and canning low-acid foods. Find it at www.uga.edu/nchfp/.

Let’s Preserve Blog – Don’t forget to check out the Let’s Preserve blog at http://letspreserve.blogspot.com/. New posts are coming soon. You can read posts from last season on canning without salt, acidifying tomatoes, keeping the crisp in pickles, and freezing vegetables.

Checking Your Child’s Credit Report for ID Theft

2011-04-22T14:38:00.001-04:00

A young man was denied his education loan because of a bad credit report. Why? Because he owed $6,000 to the electric company. How did that happen? When his mother moved to a different apartment, she had bad credit. She put the electric in the child’s name. Then she didn’t pay the bill. What she did is called identity theft. Because of the victim’s age and the amount, under Pennsylvania law, this is a felony and can result in a prison term.

There are many ways a child’s identity can be stolen and this is just one of them. Often it is a family member or someone the family knows. It could also be a stranger who deliberately targets children. Child identity theft is a common issue.

Adults can get a free report from each of the three credit bureaus once every 12 months at http://www.annualcreditreport.com/. There is a different process for getting a minor’s credit report and it varies by credit bureau. Complete instructions for obtaining a child’s report can be found at www.creditcards.com/credit-card-news/assets/childs-credit-report.pdf. If a report exists, it will contain information that doesn’t match the correct information of the minor child, a child under the age of 18.

If a minor child receives pre-approved credit card offers, it doesn’t necessarily indicate identity theft. It might be related to a college fund or savings account opened in the child’s name. The marketing department of an affiliate of your bank might not have known that the account was that of a minor.

The Identity Theft Resource Center does not recommend that you automatically check your child’s credit report annually, unless there are indications of a problem. To order reports unnecessarily may open a door to thieves because it could actually establish a credit report where none existed before.

Prevention of Identity Theft

While parents may not be able to prevent all cases of identity theft, steps that can be taken to reduce the opportunity can be found at http://www.idtheftcenter.org/. Click on the Document Catalog button and scroll to Fact Sheet FS 120b, Child Identity Theft Indicators: A Guide for Parents. There you will find recommendations for parents and for students as well as red flags to on the lookout for.

If you suspect an identity theft may have occured, don't wait until you child is 18 to find out.

What experiences have you had with a child's identity being stolen?

Encouraging Curiosity

2011-04-15T15:57:00.003-04:00

Most children are born with curiosity as evidenced by the busy toddler who must touch and taste everything in sight! This is how they learn. Curiosity also encourages children to try new things and keeps life interesting. What can you do as a parent to keep it growing in your kids?

Let your children see you trying new things such as a new game or a new hobby. Let them see that it is OK to be an inexperienced beginner. Be open to new ideas and welcome questions. Sometimes distracted parents are tempted to cut off questions with responses like “because I told you so.” Or they admonish a child for asking too many questions. Don’t feel like you need to know all of the answers. This is a great opportunity to discuss where you might find an answer to their questions. What sources on the computer or at the library can be consulted to find those answers?

Let your children be children. Don’t be overly concerned about them getting their clothing dirty or making a mess. Child-proof your home, put away breakable objects and then encourage them to explore.

You can pass on the idea that learning is fun. The library is a great resource for books and ideas for exploration. Take time to read to your child every day and let them see you reading. If you have an old broken toaster or other appliance headed for the trash, let your school age child take it apart and see how it works inside (with supervision of course!). This is a great way to fire up curiosity.

Finally, make sure that children have a calm orderly routine at home, including regular mealtimes and adequate sleep. When children’s lives are stressful, they respond by playing and exploring less. Children need to feel safe and secure to have the confidence to explore and learn.

There are so many opportunities every day to encourage curiosity – don’t miss the fun!

2011-04-01T14:49:00.004-04:00

Get Growing…April is Gardening Month!

I had just finished teaching a nutrition lesson to a group of middle-school students, where we tasted fresh herbs made into a yogurt-based dip with cut-up cucumbers and carrots.

On my way back to the parking lot, I stopped at the school’s raised-bed garden and captured this image. There, nestled amongst newly-sprouted greens from last season’s planting was a wind-blown candy bar wrapper, a stark contrast to the nutrition and sustainability we talked about in class only moments before.

For several years, youth in this school have participated in a multi-discipline curriculum that combines horticulture, nutrition and entrepreneurship. They grow vegetables from seed and learn about healthful food choices and fresh produce by preparing recipes. The learning culminates in a one-day student-run farmers market.

The hands-on learning component has been instrumental in getting the students to sample fresh vegetables. They peeled, sliced and stir-fried their way through recipes they could not wait to try. Students devoured two full hotel pans of crispy baked kale and asked for seconds.

Recognizing the importance of connecting youth and the greater community to gardening and nutrition, the USDA announced last year:

"Grass roots community gardens and agriculture programs have great promise for teaching our kids about food production and nutrition at the local level," said USDA Agriculture Secretary Tom Vilsack. "Learning where food comes from and what fresh foods taste like, and the pride of growing and serving vegetables and fruits that grew through your own effort, are life-changing experiences...”

“USDA Announces Funding to Expand School Community Gardens and Garden-Based Learning Opportunities” Release No. 0420.10, Aug 25, 2010. http://www.usda.gov/wps/portal/usda/usdahomecontentidonly=true&contentid=2010/08/0420.xml

So, plan to plant a few seeds this month. As a family activity, look at the colorful photos in seed catalogs, take a trip to your local garden center or discount store. Together, decide on what you would like to grow: green beans, snap peas, radishes, watermelon. Be adventurous—try growing a vegetable or fruit you are curious about and something that has kid-appeal. Go for purple carrots or yellow tomatoes, or create a fabulous pizza garden with sweet peppers, fresh basil and oregano.

When youth and adults plant seeds, whether in pots on a sunny window sill, in a spacious country garden or on an urban farm plot, they also take on responsibility for growing, caring and nurturing, life-giving skills that are rarely listed on the ingredient label of a candy bar wrapper.

Resources

http://blog.epa.gov/blog/2010/04/01/april-is-gardening-month/

http://healthymeals.nal.usda.gov/nal_display/index.php?info_center=14&tax_level=2&tax_subject=258&topic_id=1226

http://extension.psu.edu/

Refueling the Machine: Nutrition for Exercise

2011-03-11T12:05:00.022-05:00

By Sarah Waybright, MS, Dietetic Intern, Penn State Extension, Adams County

Ever get that lethargic, drained feeling after exercising? Plagued by stiffness and exhaustion the day after being very active? Your reaction may be to blame your aerobic teacher, whine about the weights, or shake your fist in the general direction of the gym, but it could be what you aren’t doing that contributes to the way you feel as much as what you did in exercise. Eating (and drinking) strategically can help you recover, refuel, and push to the next level of fitness.

Many people think that by abstaining from eating before or after physical activity, they are boosting metabolism or burning more calories, but this overlooks an important concept: refueling your body is important to promote healing and rejuvenation of muscles. Your body will actually burn calories less efficiently with extended periods of undernourishment, which is why eating smaller meals more frequently can help with weight loss and to increase energy.

The trick is to strike a balance between energy expended and what you take in. During exercise, the first energy used is the quick-release glucose stored in your liver and muscle cells. Eating some carbohydrate within 30 minutes of finishing physical activity replenishes this store, and having a snack that contains carbohydrate before working out will help to maintain energy. Aim for about 20g of carbohydrate for a 130 lb. woman and 25g of carbohydrate for a 155 lb. man for each half hour of exercise1. See the table for suggestions for your recovery snack. The other important component of recovery nutrition is protein. As your muscles stretch and contract during exercise, tiny tears can form between the fibers. To build muscles back up, which makes you stronger and leads to even more effective exercise potential, a snack should contain both carbohydrate and high quality protein, like nuts, beans, lean meat, milk or yogurt. Don’t let the 30-minute window close before you’ve refueled! (Click table to enlarge.)

For the average person doing moderate exercise, and especially those trying to lose weight, it will not be necessary to eat additional calories in the form of carbohydrate and protein as a recovery snack. Just factor them into your daily needs and restructure the meals and snacks you eat around your workouts to optimize nutrition, healing, and performance. Eating a small meal about 2-2 ½ hours after exercise should be part of your schedule, as well as the initial recovery snack. Remember: a small amount of carbohydrate before physical activity, carbohydrates and protein within 30 minutes after, and a small meal a few hours after that.

Last but not least – remember to replenish fluids! In general, water is the best choice, but if you do strenuous work for more than an hour, supplements such as sports drinks may be a good choice to replace electrolytes. Weigh yourself before and after exercising to determine how much water your body needs: for each pound lost, have 2-3 cups of water2. For more food suggestions, tips and ideas, visit the websites listed below.

1. Richard B Kreider et al. ISSN exercise & sport nutrition review: research & recommendations. Journal of the International Society of Sports Nutrition 2010, 7:7doi:10.1186/1550-2783-7-7

2. http://www.training-conditioning.com/Recovery.pdf

3. http://www.scandpg.org/local/resources/files/2009/SD-USA_Fact_Sheet_Eating_for_Recovery_Apr09.pdf

4.http://www.scandpg.org/local/resources/files/2009/SD-USA_Fact_Sheet_Exercise_Hydration_Apr09.pdf

March is “National Living Well Month”

2011-03-07T13:40:00.002-05:00

On February 28, 2005 the United States Senate passed a Senate resolution recognizing Extension Living Well Week. Living Well Week was developed to encourage all Americans to improve their health and well-being by taking advantage of educational opportunities offered by the local Cooperative Extension Family and Consumer Sciences professionals through the state and national Extension System. During Living Well Week, families learned about raising kids, eating right, spending smart, and living well.

For several years, Extension Living Well Week was celebrated the second full week of March each year, until October 2009 when the National Extension Association of Family Consumer Sciences (NEAFCS) Board expanded the celebration to encompass the entire month of March. Extension Living Well Week is now officially known as Extension Living Well Month!

The contributors to this blog are Penn State Extension Educators specializing in areas of family strengths, financial management, nutrition, diet and health. We share research based education to help families live well and our blog serves as an informational resource for those unable to visit their local Extension office.

Each article this month will highlight one of the topics of the Living Well theme:

Families Learn to Rise Kids—ages and stages of development
Eat Right-- healthy food choices
Spend Smart—money managements tips
Live Well- manage life stressors

Check back each week as we celebrate March as Living Well Month! Feel free to make comments suggestions or questions for future topics.

What's Your Style?

2011-02-25T09:12:00.001-05:00

The way you parent your child, your personal style of parenting, has a lot to do with how power is distributed in the relationship. There are indeed times when all the power needs to reside with the parent because of issues like safety, health or moral/ethical concerns. There are also times when children can be allowed to harbor much of the power and be counted on to make reasonable choices, such as what toys to play with or what shoes to wear, assuming that neither of these situations are presenting challenges.

But most times, parents and children can share power within their relationship, each having input and sharing their views freely and with respect.

Let’s say that you have a school-age child who comes home with a bag full of books for the night’s homework. A parent who employs an authoritarian style of parenting would most likely dictate when, how, and where the homework will get done. The child’s needs, feelings, and other considerations would not be taken into account. On the other hand, a permissive style of parenting would not build any expectations around the homework getting done. In most cases, a democratic style of parenting is the most effective tool for guiding children through the decisions they need to make to complete homework assignments. Parents who function within this style communicate with their child. They ask questions and they respond, not react. They engage the child in a creative discussion about how they feel they can get their work done. If the plan sounds reasonable, i.e.- child says he will do his homework after having a snack and talking to a friend for fifteen minutes- a democratic parent would support this but also hold the child accountable for following through. If the child does not do what he says he was going to do, a democratic parent might give a reminder and re-state the expectation.

If, however, the child begins to have incomplete homework assignments or poor preparation for tests, the parent may have to shift his/her style of parenting in regards to homework for a while. Again, the democratic parent would talk calmly to the child and explain that since he has trouble following through on doing the task, she will help him to become a better student by putting in place some groundrules about homework. Democratic parents reserve the use of rules and consequences for the “big” things like problem behaviors; they don’t have rules for everything. Instead, they parent by setting a few rules and many clearly communicated expectations.

Spending too much time as either a permissive or strict parent can yield poor outcomes for youth. Children who never have choices learn to be sneaky while children with too much freedom cannot appreciate limits and boundaries. Both end up lacking self-control, a much needed attribute for successful adult life.

The goal of parenting is to raise our children to be competent, responsible members of society. Our job is to provide them with the tools necessary to make good decisions and think through problems. A democratic family provides the best environment for that growth to happen!

What's New in the Dietary Guidelines for Americans, 2010?

2011-02-13T23:29:00.001-05:00

Every five years since 1980, the United States Department of Agriculture and the Department of Health and Human Services release an updated Dietary Guideline for Americans. These are recommendations based on the latest research and statistics and direct how we should be eating to be healthy. The 2010 version was released on January 31, 2011 and will guide the food included in school and elderly lunch programs, federal grants for research, nutrition education programs, environmental policy and government publications.

So what is new? Past Guidelines have been written for healthy Americans ages 2 years and older. However, with two thirds of adults and one third of children overweight or obese, the 2010 Guidelines are intended for all Americans, even those at risk of chronic disease.

Because obesity has been linked to higher incidence of high blood pressure, diabetes, cardiovascular disease and some cancers, encouraging Americans to trim their waistlines would increase the health of our citizens while reducing health care costs, helping to strengthen American’s long-term economic competitiveness and overall productivity.

To help Americans make healthy food choices, two lists were created - food and food components to eat less of and foods to increase. On the reduction list are sodium, saturated fat, dietary cholesterol, calories from solid fats and added sugars, refined grains and excess alcohol. Foods that we should eat more of are fruits and vegetables including more variety in our vegetable choices, whole grains, low fat dairy products, lean protein sources, oils instead of sold fats and foods that contain more potassium, dietary fiber, calcium and vitamin D.

Many of these suggestions may sounds familiar as they are included in MyPyramid, the USDA eating pattern guideline that was released in 2005. The MyPyramid website contains many tools that are useful when trying to apply the 2010 Dietary Guidelines including a food tracker that will count your calories and nutrients and let you know how your intake compares to your needs.

The Guidelines examine the latest food related research to determine which recommendation should be included. One chart listed the top six sources of calories for American adults which were grain-based desserts (#1), yeast breads, soda/energy/sports drinks, pizza, chicken and chicken dishes and alcohol. . Other research results indicated that the types of food eaten in weight loss diets wasn't signifcant as long as the calories were decreased.

Will Americans change their eating patterns to meet these recommendations? Probably not in five years. However, setting goals and measuring progress towards better health is a good for all of us. Teaching our population how to make these changes will be the job of dietitians, nutrition educators, teachers, nurses and parents. We'd better get started. The health of our nation is at stake!

Excited about your big income tax refund?

2011-01-21T10:59:00.001-05:00

Maybe you shouldn’t be.

Often I hear folks all excited and giddy about the big income tax refund they just received. But is this really a good thing to get all that happy about?

The income tax refund is simply that—a refund. A refund of your own money. It means that more money was withheld from your paycheck than was necessary for your income tax obligation. Many people use this as a forced savings plan. That way, they feel that they will have a larger lump sum of money at the beginning of the year to use for a large purchase or to pay down debt. If they got the same amount within their regular paycheck, they might never have a savings account. They would likely spend it unwisely or it might just slip between their fingers and disappear.

There are several reasons, however, why the big refund may not be the best choice.

First, you have a smaller regular paycheck. There may be times through the year when you need these funds, but, until you receive your refund, you have no access to them.

Next, you’ve made an interest-free loan to the IRS. When it’s in your own savings account, at least you will receive interest on it. In your IRS savings account, you get no interest. As pitiful as savings account interest rates are these days, at least you got something.

If you think that it’s a good idea to use your refund to pay down debt once a year, think again. What about all that interest that was accumulating on that debt? That credit card balance of $4000, at an 18 percent interest rate, that you paid off with your income tax refund could be costing you $720 in interest charges. Surely, you could find a better use for that $720.

The large refund can be an indication of poor or non-existent financial planning. You have no access to those funds over the course of the year to use for emergencies or other immediate needs. If you are unable to resist spending the additional money in your paycheck, consider having an amount automatically transferred from your checking into a savings account. Out of sight and out of mind. You have your savings account and you still have access to it, if necessary, and you got at least some interest on those funds.

The large refund can be an indication of poor or non-existent tax planning IRS Form W-4 Personal Allowances Worksheet can be used to adjust withholding from your paycheck. Those who are self-employed can make estimated quarterly payments based on what should have been paid last year. The worksheet for Form W-4 and instructions for estimated taxes can be found at http://www.irs.gov/.

But you may not want to end up owing income taxes. What if you have other sources of income such as interest, dividends, or other non-wage income on which income taxes have not been withheld? If you don’t want to have a payment due, you can back off on the number of personal allowances claimed on the Form W-4.

You are not paying any less in income taxes by having more withheld from your paycheck. Whether you opt for the bigger paycheck or the bigger refund, your total tax obligation remains the same. You can get the money in your regular paycheck or wait and get it later. The choice is yours. Which would you rather do?

Making Secure Attachments with Young Children

2011-01-14T10:53:00.002-05:00

In recent years, brain research has focused a great deal on the importance of attachment between young children and their caregivers. If a child does not feel safe or secure in his early years, he will likely have difficulty learning and more problems in school. Also the relationships children form as infants and toddlers shape their success for future relationships as adults and their ability to eventually raise their own healthy, happy children. This early positive interaction with caregivers also affects the child’s ability to regulate his or her emotions and stress later in life, and to enjoy being with others. People who have experienced strong attachments as babies have a better ability to bounce back when problems occur.

One point of discussion related to attachment that often comes up with parents is how to respond to a crying child. It is not unusual to hear an adult say something like, “children need to learn to comfort themselves – it is better to let them cry.” Or “responding to a crying child just rewards that behavior and teaches the child to cry to get what he wants.” And of course we have all heard people say that if we respond to a crying child that the parent is no longer the boss and is being manipulated by the child. Unfortunately all of these opinions are very detrimental to the task of forming a secure attachment to a child. Crying is the way that a young child communicates. Adults should respond quickly to try to make sure that child’s needs are met. By doing so, the child will understand that the adult considers him to be important and wants to meet his needs.

Research shows that a child’s relationship with a parent is most important and ideally a child will form secure relationships one or two people. It’s also important for a child to form secondary relationships with other caring adults like relatives, grandparents and close friends. These secure relationships are also critical to a child’s growth and development.

So keep this in mind when you have an opportunity to spend time with a young child. Your nurturing and caring actions today may lay the foundation for that child’s future success in life. Don’t take this opportunity lightly!

Hot Soup on a Snowy Day

2011-01-07T14:31:00.000-05:00

Nothing fits a nice snowy day better than a hot bowl of soup. Soup is the ultimate winter comfort food. When prepared with the right ingredients soup can also be a healthy meal option. What is the best way to stir up a healthy soup? Well, start with a homemade version. Canned soups are convenient, but they are loaded with sodium. Homemade soup is simple to make and the sodium content can be controlled.

Start homemade soup with a simple broth. Make sure the broth is low fat and low sodium. Add vegetables to the broth. Tomatoes, beans, corn, carrots, potatoes and peas work well for a vegetable soup. Use your imagination. Some soups add kale, spinach, or event butternut squash. To increase the flavor of your soup, add aromatic vegetables such as onions, peppers, garlic and celery. Other ingredients that can increase the flavor and fiber are grains such as barley, brown rice or whole grain noodles. Because of the sodium concerns mentioned earlier, avoid adding salt to season soup. Herbs and salt-free seasonings such as black pepper, bay leaves, and basil add flavor without sodium.

Turkey Soup with Sweet Potatoes

1 cup cooked wild rice or brown rice
2 cups peeled, diced sweet potato, canned or fresh
1 14-ounce can low-sodium vegetable broth
1 32-ounce box low-sodium chicken broth
1 15-ounce can white beans, drained & rinsed
¾ lb. cooked turkey meat, chopped (chicken can be substituted)
1/3 cup dried cranberries or raisins
1/2 tsp. dried thyme
1 Tbsp. dried parsley
¾ tsp. black pepper
Cook rice according to package directions. Place sweet potato in medium pot and add vegetable broth. Bring to a boil, stir, lower heat and gently boil until sweet potato is cooked, about 18-20 minutes (if using canned, heat only 2-3 minutes). Add chicken broth, beans, turkey, and rest of ingredients and simmer, stirring occasionally, until soup is 165 degrees F. Makes 6 servings. Per serving: Calories 386; Total fat 3g; Sat fat <1 g: Carb 59g; Fiber 5g; 381 mg Sodium. Source: National Cancer Institute, http://www.5aday.gov/.

Storing Holiday Meal Leftovers

2010-12-21T14:53:00.000-05:00

All the work you do preparing for the holiday season pays off when your family sits down together to enjoy a wonderful meal. When the meal is over, what do you do with all the leftover food? Many families have traditions that include making sandwiches, soup or chili with the turkey leftovers. Some families continue to feast on the casseroles, salads and vegetable side dishes for days following the big meal. So, how do you keep those tasty dishes safe during the days after a family feast? The United States Department of Agriculture Food Safety and Inspection Service offers ideas focused on keeping holiday meal leftovers safe.

Start preparing your leftovers for storage in the refrigerator or freezer by applying the two hour rule. Simply stated, foods should not be allowed to sit at room temperature for more than two hours. Keep track of how longs foods have been sitting on the table and discard anything that has been out for two hours or more. This leads us to the next rule, use shallow containers when storing foods in the refrigerator or freezer.

Divide cooked foods into shallow containers to store in the refrigerator or freezer. The small containers encourage rapid, even cooling. When you reheat the foods, make sure they reach a temperature of 165°F. When it comes to storing leftover turkey, the same rules apply.

Here are the steps to storing leftover turkey. Cut the turkey into small pieces; refrigerate stuffing and turkey separately in shallow containers within 2 hours of cooking. Use leftover turkey and stuffing within 3-4 days or freeze these foods. Reheat thoroughly to a temperature of 165 °F or until hot and steaming.

Remember, the USDA does not recommend refrigerating a cooked turkey whole. It could take too long to cool down to a safe temperature.

Maybe you are not planning to prepare every item on your holiday menu from scratch and will purchase and serve take out foods. There are a few safety precautions to remember in this situation as well. First, take the food home immediately. Do not leave take-out foods at room temperature longer than two hours. If the foods are cold when you pick them up, refrigerate them until serving time. If the food is hot, and you will not be eating within two hours, keep it in an oven set at a high enough temperature to keep the food at 140°F. Measure the temperature of the food by inserting a food thermometer. If you are picking up foods far in advance, refrigerate them and reheat later for serving.

Even the pumpkin pie will need to be placed in the refrigerator. Foods made with eggs and milk such as pumpkin pie, custard pie and cheesecake must be refrigerated after baking. Eggs and milk have high protein and moisture content and when these baked products are left at room temperature, conditions are ripe for bacteria to multiply. It is not necessary to refrigerate most other cakes, cookies or breads unless they have a perishable filling or frosting.

Be sure to keep these food safety tips in mind when storing leftovers for friends and family during the holidays and all year long. Be especially diligent about following these safety tips if you have anyone in your family that is in a high risk population. This includes children, pregnant women, older adults, and anyone with a weakened immune system. These people have a greater chance of getting sick from food poisoning and suffering complications.

Baking Healthier Holiday cookies

2010-11-29T12:13:00.016-05:00

One of the greatest joys of the holiday season is baking cookies. It is a holiday tradition for many of us to gather with our daughters, girlfriends and others to make holiday treats.

If we are concerned with gaining weight over the holiday months we may forgo baking as a holiday activity. It doesn’t have to be this way if we are willing to make some simple alterations to our favorite cookie recipes. We can bake our cookies and eat them too!

Here are some practical ways to make your favorite holiday cookie recipe a little healthier this season.

Replace the fat with heart healthy oil or fruit puree. Exchange some of the butter, margarine or shortening with heart healthy oil, such as canola or olive oil. Or you may want to replace up to 50% of the fat with fruit or vegetable puree. Replacing butter with fruit puree, (instead of heart healthier oil) works best in a softer-textured cookie like ginger molasses or oatmeal cookies. For best results, if the recipe calls for 1 cup of oil substitute ½ cup canola oil and ½ cup applesauce.
Eliminate some unhealthy fats by substituting a nontraditional cookie ingredient like buttermilk or plain yogurt. Reduce your fat by 2-3 tablespoons and replace with buttermilk or plain yogurt. Using buttermilk or yogurt will also keep the cookies from drying out too quickly.
Add fiber to your cookies. Try replacing some of your white flour with whole wheat flour or whole oats. Using whole wheat flour instead of white flour will make your cookies four times higher in fiber than the original recipe. If your recipe calls for 2 cups of white flour, use 1½ cup white and ½ whole wheat. Once you get used to the difference that whole wheat makes, you can substitute at greater amounts.
Keep sodium in check. Many cookie recipes are surprisingly high in sodium content. Reduce your salt to ½ teaspoon salt per batch of cookies. If you are on a salt restricted diet, aim for no more than ¼ teaspoon of salt per recipe.
Eliminate trans fats and other artificial ingredients all together from you recipes. Avoid or substitute all partially hydrogenated oil (such as margarine or shortening). Try to eliminate other imitation ingredients as well, such as imitation extracts or food dyes. With a few simple ingredient alterations you can have a delicious and healthy cookie recipe.

Try some of these recipes using the principles mention in this article. www.eatingwell.com/recipes_menus/recipe_slideshows/irresistible_cookies_for_100_calories_or_less

Happy Holiday Baking!

Holiday Sides Start with Healthy Foods

2010-11-23T10:17:00.014-05:00

I love Thanksgiving! Every year the family congregates at my house and celebrates being together for another year of feasting. There can’t be a more exalted occasion for a foodie. Some of our dishes could be in the archeological archives, they have been in the family so long. And with each addition to the family, must-have recipes are included, resulting in a groaning board of colors, aromas and gustatory excellence. I’m starting to salivate already!

Are the recipes “healthy”? This is where the angel and devil on the shoulders appear. My devil attitude towards Thanksgiving is that it should be enjoyed, in all of its excellence. My dietitian background however, reminds me that the two pounds of butter that was used in the mashed potatoes will clog the arteries of even the marathon runners at the table.

Lots of Vitamin A! Let’s look at some of our traditional Thanksgiving sides. The base ingredients of most of these dishes abound with healthy nutrients that are touted daily in the media for reducing the incidence of chronic diseases. Pumpkin and sweet potatoes are high in vitamin A (beta-carotene), a powerful antioxidant, linked to blocking carcinogens causing cancer of the gastric, breast, lung and colorectal systems. Vitamin A also boosts healthy eyesight and some claim, limits age related wrinkles. If you mix your sweet potatoes and pumpkin into a pie, you’ll add calcium rich milk and cinnamon, recently linked to assisting diabetics regulate blood sugar. These foods are starting to sound as healthy as low-fat granola!

Whole Grain? How about stuffing? The basic stuffing recipe with white bread cubes, lots of butter and seasoning is hard to defend as healthy, especially covered with turkey gravy. However, including whole grain bread cubes (cornbread counts), substituting low fat chicken broth for some of the butter and adding vegetables or nuts will lower the fat content. Diabetics need to decide which carbohydrate-rich sides they have to have. Thanksgiving sides like potatoes, rolls, stuffing, macaroni and cheese, root vegetables, cranberry sauce and pies will have your blood sugar scaling the Eiffel Tower in short time. Either choose small portions or pick your favorites and leave others to taste as leftovers in another meal.

Don't forget the cranberries. Inflammation is a hot topic in preventative care and berries are one of the components of the anti-inflammation diet, linked to improving cardiovascular risk, some cancers and Alzheimer’s disease. Cranberries have long been associated with decreased urinary infections because of their proanthocyanidins, a phytochemical that can prevent bacteria from adhering to the urinary tract wall. The whole berry version also contains fiber. Our family enjoys cranberry chutney which includes apples, raisins, nuts and orange juice – all healthy additions.

Even Brussel Sprouts!? Another traditional side that has healthy base foods are Brussels sprouts, a member of the cruciferous family, linked to decreased cancers and greens, high in beta carotene. Season these with oils, rather than animal fats like butter, cheese and bacon. Many families have traditional vegetable dishes that are only eaten at holidays. Exposure to these foods may encourage children to expand their variety of vegetable likes and dislikes. Even less popular vegetables, like parsnips might be a traditional side that children learn to eat.

Bon Aperitif! The devil on my shoulder is telling me that one meal isn’t worth worrying about a healthy makeover, but the angel says that even Thanksgiving foods can be updated to include ingredients that contain less fat, sodium and sugar. Enjoy your holiday – and enjoy the feast. Give thanks that you have another year with family and friends and hopefully, your good health due to healthy eating the rest of the year. Bon aperitif!

It is the Spending Season

2010-11-12T15:49:00.000-05:00

The seasonal catalogs have arrived, TV commercials are filled with ideas for gifts so, there is no doubt the “Spending Season” has arrived! No wonder it is so easy for us to over spend. We receive reinforcements daily that help us get caught up in the holiday spirit and spend more than we intended. After all, the many of us think the bills for those expenses won’t arrive until January.

To manage our spending, we all need a PLAN! Understanding the marketing ploys of both merchants and credit card companies is the foundation of developing a plan to manage your money over the holidays.

Determining what you are able to spend – not what you want to spend – is the next step. Avoid impulse buying as merchants show you all the latest “technology gadgets” or “fashions”, or “must haves.” To avoid making spur-of-the-moment purchases, make a list of everyone that will be receiving a gift from you, along with gift ideas for each. You can change your mind IF you find a better bargain, but don’t fall into the trap of buying two gifts instead of the one you can afford.

With list in hand, start looking for the best places with the best bargains. Some love the hustle, bustle and physical contact of the merchandise found in stores. After checking the newspapers, flyers, and available coupons, the process can be exhilarating and exhausting. There are some great advantages of store shopping: the instant reward of having the merchandise now, you know exactly the quality you’re getting; and if necessary exchanges can be made if you find a better bargain. The downside may be finding a parking place near the stores you want to shop.

On-line shopping done in your PJ’s with a cup of cocoa in front of a fireplace may be more appealing to some shoppers. You save time, gas, and possibly money, but there are some pitfalls. Price comparison can be quick and some sites offer gift wrapping, and direct delivery to your recipients; however, the merchandise may not live up to the photo, be out-of-stock, or the shipping isn’t included adding to the cost of the gift. A few words of caution – make sure the site is reputable and secure – look for the https in the URL line when entering your credit card number.

Spending money in any venue can be exciting; however, if you find yourself with less money this year and looking for methods to reduce spending. You can be an early shopper, look for deals, use coupons, and think twice about what you are giving. But, spending from the heart with a hand created items can be a real treasure, basket of baked goodies, and/or “Gifts of Service” coupons to family or friends are meaningful and useable all year long. We sometimes forget, that it isn’t the amount of money you spend, but the amount of time and thought given to the process that maybe the real spending you can do this year.

Boggling Thoughts on Cranberries

2010-11-04T15:22:00.015-04:00

Pedaling through the seascapes on the bicycle paths of Cape Cod in early October, cranberries intruded on my thoughts. An early visitor to New England in 1663, John Josselyn stated that “The Indians and English use them much, boyling them with sugar for sauce to eat with their meat, and it is a delicious sauce.” Interesting facts about cranberries are that they bounce and they float. Cranberries are so bounce-able when good and ripe, they are also called bounce berries! Because of the little air pockets surrounding the seeds, cranberries float and some farmers harvest them from the vines by flooding the bog with water. The season for fresh cranberries is from September to December, with its peak in November – cranberry festivals abound in the New England growing areas along with autumn festivities. The cranberry gets its name from the Pilgrims who called it a “crane berry.” Vines bloom in the late spring and the flowers’ light pink petals twist back, resembling the head and bill of a sand hill crane.

Cram-packed with healthy phyto-nutrients, cranberries are easily accessible, and they add a tangy zing to any recipe. Choose plump, colorful, unblemished berries -- not those that are soft, shriveled or have a dull appearance. Fresh cranberries can be stored in a plastic bag in the refrigerator for up to 4 weeks. Cranberries purchased in the bag can be frozen, unopened and you can use the berries without thawing. Berries purchased in bulk or freshly harvested can be frozen on a tray and then packed into rigid containers or flexible freezer bags. Wash and remove stems prior to freezing and plan to use frozen berries within 9 months for best quality. To prepare cranberries, simply wash, boil and eat! What could be easier?

Ways to Use Cranberries:

Put cooked cranberries in hot cereals for a refreshing taste
Try taking some dried cranberries with you as you travel – no refrigeration needed!
Make a blender smoothie with a cup each of citrus flavored yogurt, orange juice, and fresh or frozen cranberries
Include a few fresh or dried cranberries in muffin or pancake recipes
Spread spinach or romaine lettuce leaves with reduced fat cream cheese and top with fresh, cooked or dried cranberries. Roll up, if desired
Find a recipe for a cranberry crisp (or blend with apples or peaches for a double fruit crisp)
Cranberry sauce is a breeze to make, using the microwave or a saucepan – stir in a tablespoon of orange marmalade and some whole blanched almonds to dress it up
Check labels or on-line for cranberry-orange relish or chutney recipes
Add to apples, when cooking them for applesauce or apple pie
Add color and nutrients by including in salads

According to the University of Maine Cooperative Extension Services, one cup of raw cranberries has about one fourth of the current Recommended Daily Allowance for vitamin C for an adult, and 5 grams of fiber, plus significant amounts of vitamin A and potassium. This one cup serving has only 50 calories. In addition to their nutritional value, cranberries contain beneficial phytochemicals, including anthocyanins, quercetin, and proanthocyanidins. Research suggests these plant chemicals prevent E. coli (the bacteria that often cause urinary tract infections) from sticking to the walls of the urinary tract, preventing them from causing infection. These substances may also be protective against cardiovascular disease, and have anti-cancer properties. Native Americans pounded dried lean game with cranberries (or other berries) and mixed in rendered fat to make Pemmican, a mixture rich in protein and fat, as well as the all-important scurvy-preventing vitamin C. Cranberry sauce contributes both nutrients and color to our Thanksgiving Day meal, one of the season’s requirements, along with turkey, stuffing, mashed potatoes and pumpkin pie!

Bicycling over a cranberry bog that had been in production for over a hundred years was a reminder of the enduring qualities of this berry in our nation’s history and traditions.

For recipes using cranberries, check out Pacific Coast Cranberry Research Foundation at http://www.cranberrymuseum.com/pages/recipes.html For more information about Urinary Tract Infections, check out the National Institutes of Health website: http://www.niddk.nih.gov/health/urolog/pubs/uti/uti.pdf

Stop Eating! Recycle Halloween Candy

2010-10-27T11:16:00.005-04:00

As I sit here looking at the bowl of candy ready for trick or treating, trying to convince myself I will only eat “one”. I decide to take action by moving the candy so it is not wearing on my self control. By “Storing” (hiding) it in a cool, dry place out of direct sunlight until ready to “use”. Most candy will easily keep four to six months. Check the best if used by dates on packaging to be sure. To take my mind off eating candy I have decided to share some creative ways to recycle Halloween candy. I sometimes even buy half price candy after Halloween for holiday baking. Many types of small individual candies such as M&M ® can replace chocolate chips or nuts in your favorite recipes that incorporate ingredient as mix-ins.

The traditional chocolate bar (dark or milk) is great for drizzle or icing on many different items such as ice cream, cakes, cookies, or fresh berries. Simply replace the chocolate chips with candy bars chopped into chuck size pieces. CHOCOLATE DRIZZLE 1/4 cup Chocolate Chips 1-1/2 teaspoons shortening (do not use spread or oil) 1. In small microwave-safe bowl microwave chocolate and butter at MEDIUM (50%) for 30 seconds; stir. 2. If necessary, microwave at MEDIUM an additional 10 seconds at a time, stirring after each heating, until chocolate is melted and mixture is smooth when stirred. Other candy bars with filling such as nugget, nuts, mint crème or caramel can all be used as filling or topping for different types of cookies. I have shared a new recipe my children love.

EASY CANDY BAR COOKIES Dough Base 1 cup Granulated Sugar ¾ cup Butter 1 tsp vanilla 1 egg 2 cups all purpose flour 1. Heat oven to 350⁰F. Spray sides and bottom of 9x13x1 inch pan with baking spay. 2. In large bowl, combine sugar and butter beat until light and fluffy. 3. Add vanilla and egg; blend well. 4. Add flour mix well. Spread half dough in bottom of pan and ½ inch up the sides. 5. Cut unwrapped candy in half lengthwise then arrange single layer candy on top of dough in bottom of pan. 6. Roll out remainder of dough and cover candy making sure candy is sealed inside dough. 7. Place pan on baking sheet in oven and bake for 25 to 30 minutes until golden brown. 8. Cool cut into bars. Gummy candy works well for decorating gingerbread houses or, making sand or dirt cup desserts. Stained glass cookies are a great creative way to use hard candy many recipes are readily available online. That leaves us with one of my favorites Tootsie® rolls. Pastry chefs refer to this product as molding chocolate with its main ingredients consisting of heavy corn syrup and melted chocolate. These ingredients enable this product to be molded and shaped with your hands to use as decorations on cakes, gingerbread houses or individual shaped candies think hearts. I saved you this time from eating all the Halloween candy, so you have time to either build up your will power or give the joy away to others as gifts. Enjoy.

Go to Sleep!

2010-10-15T09:17:00.010-04:00

Getting young children to sleep is a common struggle in many households. Some children are by their very nature designed to have an irregular internal clock. Others seem to have a switch inside that flips them quite regularly into waking and slumbering. But bedtime need not be a nightly battle.
There are things that parents can to do to help their child settle down and prepare for sleep.

It is important for parents to have a fairly predictable, regular schedule for the evening hours. Create a routine and stick to it as much as possible. For example, you might have bath time, a snack, reading, maybe a song and then lights out or dimmed. It may not always be possible to do this within a certain time frame each night due to family schedules, but keeping the routine consistent shows the young child that there is a pattern to the events leading to sleep. Such a pattern allows the child to eventually develop a cycle of hid/her own. Children begin to know what to expect.

Parents can also create a chart of the nighttime routine and have the child check off when s/he has completed each step. This helps the child develop a sense of autonomy and fosters self-management. This is also a good opportunity for parents to give positive reinforcement to their child for following through with expectations.
Recent studies are showing how technology is contributing to sleeplessness. The flashing screens of TV’s, cell phones, and computers have been shown to interfere with the body’s production of melatonin, the chemical known as the “sleepy hormone”. Parents should evaluate the level of visual stimulation present in the home at nighttime to see if they can reduce or eliminate it. Likewise, a noisy household can also over-stimulate children, especially those who are already very active and alert.

Parents might also consider relaxing the bedtime expectations a bit in order to avert power struggles. Rather than requiring children to “go to sleep”, parents can tell their child that they don’t have to go to sleep by a certain time, but they must be in bed and quiet. Consider that giving a child permission to look at a book or talk to their teddy bear is acceptable activity until they fall asleep. Strong-willed children do well when given choices rather than when they are dictated. Many a persistent child has given up the bedtime battle when given reasonable choices!

Having a nighttime ritual that is followed especially during the week is a huge step toward everyone getting a good night’s rest and having a peaceful household. Keep in mind that as children grow their sleep patterns change. As your child reaches adolescence she will once again want to stay up late and sleep till noon, a pattern very typical of teenagers. At that point, the nightly routine might include a “curfew” on electronic devices to reduce the late night stimulation of the brain.

While parents cannot force their child to drift off to sleep, there are ways we can structure our homes to create an environment that makes sleep a possibility for all.

One Potato, Two Potato

2010-09-29T11:23:00.000-04:00

It wasn't dinner unless we had potatoes. Many of us were raised on a diet that included a daily serving of boiled or mashed potatoes. Many families raised potatoes in the garden, which were stored in the cellar over the winter. They were used for all potato dishes from baked to boiled to mashed. Today the lowly potato is coming into its own. Chefs around the world are creating magnificent dishes with this lowly tuber.

The native home of the potato is in the Andes Mountains of Peru and Bolivia where they are grown in many colors, textures and flavors. Spanish explorers introduced this tuber to Europe in the mid 1500's. It was first cultivated for its delicate blossoms. Sir Walter Raleigh, an advocate of the potato, gave several plants to Queen Elizabeth I; her chef served the tops instead of the tubers - and the tops are a bit poisonous. No wonder it took a while for potatoes to catch on.

Potatoes have also helped shape our history. Between 1650 and 1840 the potato became a vital part of the basic food supply in Ireland. When a blight disease wiped out the crop on the late 1840's, many Irish immigrated to America.

Today the potato is still a staple in our diets. Over 100 varieties are grown in this country. In the store there are often several varieties to choose from. To know which variety to choose, consider the desired use. The starch content determines how potatoes work in recipes. The high starch varieties, sometimes called mealy potatoes make great fluffy mashed potatoes, baked potatoes and fries. Low starch potatoes have a higher moisture content with a firm, waxy texture. These are better for boiling, sautéing, and potato salad.

There are several basic types to choose from in the store:

Russet potatoes are the most popular mealy type and are great for baking and fries, and mashed. Their high starch gives them a fluffy texture when mashed which absorbs all the butter and milk that is added.
The waxy varieties have a high water content. They hold their shape when cooked, thus are good for roasting, steaming and boiling. They do not absorb liquid well and do not get fluffy when mashed. Round reds and round whites are some examples waxy potatoes. These varieties have thin, smooth skins. "New" potatoes are a waxy variety.
The third basic type is the all purpose potato. This is an in-betweener. The starch and water content falls somewhere between the waxy and mealy types. It can be used for most purposes. Long, thin skinned whites are one variety, Yukon Golds, which have a yellow flesh, and a buttery flavor have gained popularity lately, are also an all purpose potato.

In the last few years we have been seeing more specialties on the market, such as Russian Banana, blue-skinned and blue-fleshed varieties, red-fleshed varieties, and even candy striped potatoes. These are only a few of the many varieties. Watch for some in the stores.

Select firm, blemish free potatoes that do not yield to gentle pressure. Avoid ones that are wrinkled, cracked, or have sprouting eyes, these have probably been in storage too long. Something else to avoid is green potatoes. They have been exposed to sunlight and contain mild toxins.

Last, we need to consider personal preference in potato selection. Many people like the texture they remember as a child. Others demand the unusual.

Cosigning for a loan? Be careful!

2010-09-10T14:28:00.001-04:00

A friend asks you to cosign a loan for him. He tells you that you’d be doing him a really big favor if you would. But while it would be great for your friend, it could end up being disastrous for you.

A young woman in a class I taught told me she found an error on her credit report. It said that she had a car loan for $5,000. But she said the loan wasn’t hers. She had co-signed on the loan for her boyfriend. In the meantime, her boyfriend was killed in Iraq. The car wasn’t hers. She said she had no obligation and would not repay the loan. What she didn’t realize was that when she cosigned for the loan, she had guaranteed its repayment and that the loan and the payment history would go on her credit report. Fortunately, the she was able to resolve the situation. But she had experienced some intense anxiety in the meantime.

Before cosigning for a loan, make sure you know what is involved so you can protect yourself and your own credit reputation. When cosigning on a loan, you are guaranteeing the repayment of the loan. The lender has already refused to lend to your friend based his credit record. That’s why he’s asking you to cosign and to guarantee payment. The risk of your having to make the payments yourself is high. Of those loans going into default, as many and three out of four cosigners are asked to repay the loan according to various studies.

Want to cosign anyway?

There may be times when you may want to cosign. It can help your child get his/her first loan. You may want to help a close friend. Before you cosign, however, ask yourself several important questions.

Can you afford to pay the loan? If not, you could be sued or our own credit rating could go down the tubes.
How will your credit report be affected? Even if you aren’t asked to repay, that debt is on your credit record and may keep you from getting other credit.
Will it be a secured loan? If so, you risk losing the property used to secure it if the borrower defaults.
Will you get an early warning if the borrower is late or behind in the payments? Ask the lender to agree, in writing, to notify you if the borrower misses a payment. This will allow you to deal with the problem by making any payments due without having to pay the entire amount had it gone into default.
Will you get copies of the relevant documents? Ask for copies of all important papers related to the loan including the loan contract, Truth-in-Lending Disclosure Statement, and any warranties involved. You may need to get these documents from the borrower as the lender isn’t required to provide them to you as the cosigner.
Lastly, would you be willing to take the loan in your name instead and just hand over the cash to the person asking to cosign?

For additional information see http://www.ftc.gov/bcp/edu/pubs/consumer/credit/cre06.shtm

Kids' schedules important, especially when heading back to school

2010-09-09T15:43:00.000-04:00

Source - Frasier Zahniser, PSU Extension Educator, Mercer Co.

The return to school marks an abrupt transition in a family's routine. It forces children into a schedule that in turn affects playtime, sleep and other free time.

That's why creating an effective schedule, both before and after returning to school, is important for improving performance for kids and parents alike, according to an expert in Penn State's College of Agricultural Sciences. Follow this link to the entire story: http://live.psu.edu/story/48043

Finding Family Time in a Digital World

2010-09-02T15:11:00.002-04:00

Technology has certainly changed the lives of American families in many positive ways. However, the latest research is also showing that our new digital gadgets have contributed to the reduction of face-to-face family time (from 26 hours per week to less than 18 hours since 2007). Our attention has been splintered by buzzing cell phones, incoming e-mail and text messages, and of course the lure of the internet. Cell phones have given children more privacy and more opportunities to connect with friends, which means less focused time with family members. Parents have a much harder time knowing who their kids are communicating with and how much time they are spending connected to technology.

How do we fight this trend? Some families have made a house rule that there will be no talking or texting on cell phones when they are spending time together. This includes family meals, riding in the car together or spending time together with some other activity. Keeping gaming systems and computers in common areas of the house rather than the child's bedroom will make it easier to limit online time as well as monitoring the use of the internet. Parents must heed their own rules and not let a ringing cell phone frequently interrupt a conversation or one-on-one time with the children.

Dinner time is perfect for shutting down all cell phones, Blackberries and other electronic distractions. Taking this time as a family, daily if possible, can have a great impact on the communication between family members and go a long way in keeping family members close. What do you do in your household to insure technology isn't taking over your lives?

Reduce Your Risk of Salmonella from Eggs

2010-09-01T13:12:00.000-04:00

The news stories covering the recent Salmonella outbreak are enough to make most leery of consuming eggs. However, eggs are still one of nature’s most nutritious and economical foods. So what can consumers do to reduce the risk of getting Salmonella? The Centers for Disease Control and Prevention (CDC) shares several helpful tips and practices that can reduce your family’s risk of getting Salmonella Enteritidis.
The CDC recommends storing eggs in the refrigerator. This keeps any Salmonella present contained and prevents the bacteria from growing to higher numbers. Cooking reduces the number of bacteria present in an egg. Runny and soft cooked eggs pose a greater risk of containing Salmonella then a completely cooked egg. Serve and eat eggs promptly. Don’t keep them warm or at room temperature for more than 2 hours.
To learn more specific steps you can take to reduce the risk of a Salmonella Enteritidis infection follow this link to the CDC website: http://www.cdc.gov/Features/SalmonellaEggs/.

The United States Department of Agriculture Food Safety and Inspection Service fact sheet on egg products and food safety can be found online at: http://www.fsis.usda.gov/PDF/Egg_Products_and_Food_Safety.pdf.

Snacking revisited: Done properly, it's not a bad thing

2010-08-25T22:42:00.000-04:00

William Nichols - Writer and featuring Katherine French – Mercer County Extension Educator
Turns out, for most people, eating between meals may not be such a bad thing after all.

Healthy snacking is a great way for kids -- and adults -- to keep up energy levels, avoid overeating at main meals and ensure that they are consuming enough essential nutrients, according to a registered dietician in Penn State's College of Agricultural Sciences.

"Nearly all children need at least one healthy snack a day," said Katherine French, a nutrition, diet and health educator with Penn State Cooperative Extension in Mercer County. Younger children may require two to three snacks per day, while older children may only need one. Read more... http://live.psu.edu/story/47894

Packing a Lunch Your Kids will want to Eat

2010-08-20T13:57:00.001-04:00

With September come the end of summer and the beginning of school for many families. Shopping for school supplies has been completed and now you have about 150 days to create exciting and nutritious lunches your child will want to eat. Don’t start this school year off dreading this daily chore. With a little planning and your child’s involvement, packing lunches may not be so daunting this school year. Here are some lunchbox tips and ideas, which may make your child the envy of the lunch room.

Right from the beginning, check with your school for any policies on food allergy restrictions. Many schools have a “no nut” policy. This will rule out including any peanut butter sandwiches in your child’s lunch pail.
Food safety is a must. Make sure you have a thermos to keep hot foods hot. Frozen juice boxes or small ice packs placed in a thermal lunch box will keep cold food at the right temperature until lunch time.
Remember that your child may only have 15 to 20 minutes to actually sit and eat their food. Pack a lunch that is easy to eat, packed in easy to open containers and requires little prepping, like peeling fruit. Do the prep work ahead of time for your child.
Don’t include a food that your child has not ever eaten before. The opportunity to refuel midday is important to your child’s academic success. Take every opportunity to include foods your child is familiar with and will eat during lunch break. Save the introduction to new food items for the weekend or dinner time.
If you want to ensure your child will eat their lunch, include them in the planning process, purchasing and packing of their own lunch. Take them along to the grocery store to make food selection; have them help assemble a sandwich or place items in their lunch box.
Include small foods. Small foods are more fun for a child to eat. Avoid a whole sandwich; instead cut sandwiches into smaller pieces. They are easier for your child to eat and more fun too. Baby carrots, fruit slices, dried fruit etc. make good lunch items. Pack items in mini muffin cups and wrap in foil or plastic wrap. You can include more choices if the quantity is smaller.
Include a variety of tastes and texture to make the lunch satisfying. Include crunchy, salty, sweet and savory foods in each lunch. The crunch of a carrot stick, the saltiness of a whole grain pretzel, and the sweetness of a peach will make for a satisfying lunch.
Consider a variety of bread products if sandwiches are a daily fare. Whole grain breads, like whole wheat, 12 grain, and ry or oat bread make for a good variety and are healthy choices.
Consider dips and spreads instead of sandwiches each day. Salsa, humus, bean or fruit dips make a nice alternative to sandwiches. Pack crackers, mini bagels or bagel chips, tortillas, baked tortilla chips rice crackers, mini muffins, pita bread or mini croissants make for good dipping.
Avoid high cost, high fat and low nutrient foods like Lunchables. While these are appealing to children, they are not very nutritious and can be tough on your budget. You can pack a more nutritious lunch or snack yourself using the ideas already mention above.
If your child wants the same thing day after day go ahead and pack it. If you know that the lunch is nutritious and your child is eating it, there is no harm in eating the same thing each day. Children don’t like change and a new school year will bring on enough stressful changes in your child’s life.
Remember whenever possible to include something special in your child’s lunch box. A homemade cookie, a sticker, pencil, a handwritten note or a little change to purchase chocolate milk or an ice cream sandwich will make for a nice surprise. A special treat will encourage your child to dig into their lunch box each day.

For more helpful tips on packing a healthy and desirable lunch check out the following web sites. http://justbento.com/handbook/downloads/weekly-bento-planner http://www.school-lunch-ideas.com/

Budgeting is important for back-to-school shopping

2010-08-19T12:19:00.000-04:00

Cathy Bowen - Penn State professor of agricultural and extension education

Big-box stores are featuring prominent and colorful displays of back-to-school gear, hoping for excited parents to quickly make choices and move on. But by budgeting for back-to-school clothing and supplies, a family can purchase exactly what is needed and save money, according to experts in Penn State's College of Agricultural Sciences.

Cathy Bowen, professor of agricultural and extension education, likens back-to-school shopping to grocery shopping. "Smart shoppers keep a running list of what they need. When preparing for a run to the grocery store, they evaluate what they have already and what they need in order to prepare the coming week's menu," she said.

A budget is always a wise choice. "People have to spend money not only on school supplies and clothing, but for groceries, housing and more," said Bowen. "Budgets allow people to spend money on paper first, before going to the store and releasing it. And by planning how money would be spent, people will be more content with their final choices, and the items purchased will more likely be needs instead of wants."

Read the entire article: http://live.psu.edu/story/47742

2010-08-17T14:04:00.001-04:00

Minimize children's sleep problems with bedtime routine

2010-08-12T18:04:00.000-04:00

William Nichols - Writer
Laurie Weinreb-Welch - Clinton County Extension Educator

UNIVERSITY PARK, Pa. -- Unplug the TV, turn off the computer and force the kids to quit stalling and go to bed.

Doing so can help parents and caregivers recover up to 200 hours of sleep a year lost due to children's nighttime awakenings, according to a Penn State Cooperative Extension expert.

"American children sleep less than doctors recommend. In fact, two-thirds experience frequent sleep problems," explained Laurie Weinreb-Welch, a children, youth and family extension educator based in Clinton County.

These sleep problems develop during infancy and result in one-quarter of infants, toddlers and preschoolers appearing sleepy or overtired during the day, according to the National Sleep Foundation. This number increases to three out of 10 school-aged children having difficulty awakening in the morning.

Read the entire article http://live.psu.edu/story/47800

Eating a good breakfast boosts chances for school success

2010-08-05T13:16:00.000-04:00

William Nichols - Writer

Katherine French – Mercer County Extension Educator

Your mother was right -- breakfast is the most important meal of the day, according to an expert in Penn State's College of Agricultural Sciences.

Eating breakfast improves concentration, memory and problem-solving ability, said Katherine French, registered dietitian and extension educator in Mercer County. "Eating breakfast improves the brain's ability to function and gives you the energy to get you going and keep you going throughout the day."

This is especially important for school-age children because those who eat breakfast are more alert, less irritable, participate more fully in learning activities and have better behavior, noted French. "These kids have longer attention spans, get better test scores and are tardy and absent less often," she said. "Breakfast-eaters even make fewer visits to the school nurse."

Since breakfast-skippers consume more calories and fat later in the day than breakfast-eaters, researchers suggest that eating a nutritious breakfast helps to control body weight.

Despite the advantages of eating breakfast, some children (and adults) choose not to. They believe they don't have time, aren't hungry or just don't like breakfast foods. "But when it comes to kids not eating breakfast, the main reason they may not eat is that there may not be a parent or caregiver around at breakfast time," French said. "They need encouragement to eat and to help them to put together a quick, easy breakfast."

To encourage breakfast-time consumption, French suggested having quickly accessible breakfast items, such as ready-to-eat cereals, instant oatmeal, fresh fruits or juices, mini-bagels, muffins, toast, yogurt, string cheese and milk. "Set the breakfast table the night before," French urged. "For children, just seeing the bowl, spoon and box of cereal on the table is a good cue that they will be eating breakfast."

Read the entire article http://live.psu.edu/story/47703/rss69.

Preschool Snacks

2010-07-30T15:14:00.006-04:00

Preschool age children can sometimes be picky about the foods they eat. It's important that adults don't force children to eat foods they don't want but rather supply them with healthy options and let them decide which foods they will eat. It's also important to act as positive role models for children because children often copy what they see adults eating. Preschoolers are more likely to try healthy foods if they are involved in helping prepare them. They can help with things in the kitchen such as washing vegetables, measuring ingredients and setting the table. Here are some healthy snacks that your preschooler may enjoy and can help prepare: * Celery sticks with peanut butter * Tortilla chips with refried beans and salsa * Peanut butter and banana sandwiches (May be cut into fun shapes with cookie cutters) * Trail mix made with cereal, dried fruit, and nuts * Cherry tomatoes and cheese cubes * Hard boiled egg with whole wheat crackers For more information on providing nutritious snacks for your preschooler, visit: National Network for Child Care website: http://www.nncc.org Information on Healthy Snacking website: www.kidshealth.org

Planning for Camp

2010-07-26T08:32:00.003-04:00

As I sit helping my daughter collect all the last minute items needed to attend field hockey camp, I think back to the planning that went into making sure she has a safe experience. It started before registration. Finding an accredited camp and asking questions: What policies are in place to keep kids safe? What are camp procedures on handling medical emergencies and dealing with routine health needs? Do they have certified medical professional on site at all times? It is also a good idea to ask your network of friends for feedback from previous camper’s experiences.

As time for camp came closer, I went into my mother hen mode, making sure all safety gear fit and performed as designed to protect. Another safety item to consider: Is your camper prepared for the physical demands? During high heat index days, experts recommend scheduling exercise in early morning or evening hours when temperatures are cooler. But as July rolled around, my daughter scheduled her runs during the heat of the day to better prepare for the demands of camp.

With camp only one week away, it is now important to focus on another item often missed in the rush of other summer activities. Offering well balanced meals and snacks to make sure dietary needs are being met for optimum health. When purchasing camp snacks look for items that contain a combination of carbohydrates and protein. Good nonperishable items consist of dried fruit and nuts, granola bars (read the nutritional facts for good choices), and whole wheat crackers with peanut butter.

One other key to staying safe at summer camp is being well hydrated. The human body consists of 60-70% water which is critical in many body functions, and thirst is the body’s first sign of dehydration. We can help combat this by reminding youth to drink plenty of fluids, such as water, and offering foods high in water content, such as fruits and vegetables. Foods can contribute up to 20% of the water needed in our bodies. Knowing my camper will be in the heat and running much of the day, sport drinks (make sure to read labels before purchasing) are appropriate, but one to two a day is all that is generally needed to keep electrolytes balanced.

Knowing we have prepared for camp ensures she has a safe fun experience while she learns new skills, makes new friends and builds lifelong memories.

Vegetarian Nutrition on the Grill

2010-07-16T09:18:00.002-04:00

Summer breezes speak of picnics, barbecues, and family get-togethers – what better opportunity to fire up the grill? Standard fare of hamburgers and hot dogs may need some meatless choices these days to satisfy all guests and family. With veggie burgers and links available in most supermarkets, how do they rate nutritionally? The American Dietetic Association’s publication, the ADA Times (Summer 2009), examined some meatless burgers and hot dogs, and offered some observations and tips:

photo from www.vegeterianlife.com

Protein: Veggie burgers with moderate levels of protein (about 10 grams or less per serving) rely on actual vegetable content, such as mushrooms, onions, celery, carrots, peppers, tomatoes, spinach, broccoli and whole grains like brown rice, oats and bulgur. The veggie burgers with higher amounts of protein rely on a soy protein or wheat gluten base, which provides more protein, but few actual vegetables or whole grains. Overall, veggie burgers offer about 11 grams of protein, an excellent source, though it is about half of what you would consume in a 3 oz. beef or turkey burger.

Vegan Versions: Some brands offer vegan burgers (containing no animal products), which are similar to non-vegan products nutritionally, except for the lack of ingredients derived from animals.

Common Allergens: People with food allergies should check the ingredients of meatless burgers and hot dogs with care. Most contain soy and wheat. Many products also contain eggs, dairy and nuts. With careful shopping, however, you can locate products that do not contain, soy, wheat or other common allergens.

Veggie hot dogs: Most veggie hot dogs have nutritional advantages over traditional meat hot dogs in all areas. They have fewer calories, less fat, less sodium and more protein than the common meat frank.

Veggie burgers: Veggie burgers are better than standard fare in some areas, and tilt the scale in the other direction in other areas. They are a good source of fiber; with an average of 3-4 grams (meat burgers have no fiber). The veggie version has only 1/3 the amount of fat and 1/7 the amount of saturated fat as typical meat versions. Sodium levels, however, are between 250 and 500 mg per burger (average of 350 mg) in veggie burgers. This is moderate, representing about 15% of the daily value. Meat hamburgers vary in sodium, depending on how much salt and other seasonings are added, but unseasoned burgers have only 1/5 the amount of sodium as the veggie counterpart.

When you decide to grill meatless hot dogs and burgers, oil the grill to prevent them from sticking and crumbling. Use low to medium heat with no direct flame to prevent them from drying out. Veggie burgers and hot dogs vary a great deal, so sample a few to find your favorites. Another delicious option is to make your own veggie burgers, using one of the many recipes available on the internet or in vegetarian cookbooks at your local library!

http://www.theveggietable.com/recipes/veggieburgerindex.html

http://vegetarian.about.com/od/veggieburgerrecipes/tp/bestburgers.htm

The 5 W's of Raising Teens

2010-07-09T10:34:00.002-04:00

A wise person (my sister, to be exact!) once told me that raising teenagers is a lot like flying a kite. Each year as they grow, you release more string until the kite is able to fly confidently, attached to a distant tether. But how do you do this and still ensure that your child is safe but not smothered, free but not uncontrolled, having fun but not taking dangerous risks? There are several schools of thought on this.
One view point on letting go belongs to parents who set very loose boundaries and give their teen free reign over their world. They are allowed to make choices, and they will continue to have privileges as long as they do not mess up, at which point they will lose privileges previously granted. The problem with this is that the teen brain is not yet totally capable of making sound, rational decisions all the time. Without guidance and monitoring from adults, young people will inevitably “mess up” or find themselves in precarious situations.

At the other end of the spectrum are parents who grant very few privileges. Youth in such environments often take to sneaking around, doing things behind the parents’ backs in order to keep up with peers.

A more democratic and preferable way for parents to gradually give their teen more freedom and still monitor their blossoming young adult is to ask questions and follow up. The “5 W’s” are excellent tools for parents of teens to use in their efforts at allowing their child’s world to open wider while still providing structure and oversight.

• Who will you be with?

• What will you be doing?

• Where will you be?

• When will you be home?

• Will there be adults present?

Engaging your teen in a discussion around these issues helps them see that you value their need for increasing freedom while you care about their safety. Tell your child that you expect honest answers to the questions. Let him know that at times you might follow up by checking in make sure he is where he said he would be, or call to see if parents are really monitoring the party. Of course, any response to a “W” question that is not OK with the parent can be used as an opportunity to talk about alternatives that you feel safe with. For example, if your daughter tells you that you that she and her friends will be cliff diving a local lake, you could veto the request to go diving and name safer activities for which you would grant permission.

These five simple questions give teenagers the chance to plan activities with friends, think through possible outcomes, and be accountable to parents. And isn’t this what we ultimately want for our children?

Anti-Infammatory Diet = Good Summer Eating

2010-06-25T10:28:00.035-04:00

Recent health journals have been reporting that lowering cellular inflammation in the body reduces the risk of chronic diseases such as heart disease and diabetes, as well as facilitating weight loss, reducing depression, acne, aging, arthritis, Crohn’s disease and multiple sclerosis. Drs. Barry Sears (Zone Diet), Nicholas Perricone (weight loss and cosmetic guru) and Andrew Weil (natural health and healthy aging proponent) have written books and listed anti-inflammatory diets on their websites over the last ten years. Several new books have also been released on this topic.

While the content of this diet differs somewhat by creator, included in all diets are colorful fruits and vegetables, especially berries. Dr. Weil’s Anti-Inflammatory Food Pyramid lists 3-4 servings of fruit and 4-5 servings of vegetables as the base of this diet (a serving equals ½ cup cooked or chopped fruit or vegetable, 2 cups of leafy greens or 1 piece of fruit). Fruits and vegetables contain powerful antioxidants that protect the body against disease, especially cancer.

All diets emphasis choosing healthy fats, focusing on monounsaturated fats found in olive oil, nuts, avocados and fatty fish like salmon and sardines. Fish oil supplements are another method to boost omega-three fatty acid intake, also linked to reduced chronic disease risk. Plant sources of omega-3 fatty acids are walnuts and flax (now added to some cereals, bread and granola bars).

Healthy carbohydrates can include whole grain breads, legumes and fruits and vegetables. Many healthy carbs contain fiber and have a lower glycemic index(slowing the spike in blood sugar created when eatingf ood made from refined flour and sugar), both linked to lower inflammation.

The anit-inflammatory diet advises to avoid processed foods as much as possible. Some health educators recommend basing food choices on the number of ingredients listed on the package food label. Processed foods often contain multiple preservatives and ingredient derivatives. Be cautious, however, of food spoilage and mold if unprocessed food is purchased. Tea, both black and green, contains antioxidants linked to reduced chronic disease. Red wine and dark chocolate, eaten in moderation, are also foods found on the Mediterranean diet and Dr. Weil’s anti-inflammatory food pyramid.

Finally, spices such as turmeric, ginger, green onions and garlic have found their place on these diets. Flavoring your food with these antioxidant spices and herbs instead of salt has long been a recommendation for lowering blood pressure and reducing the risk of heart disease and stroke. The anti-inflammation diet recommendations fit well with the abundance of colorful summer vegetables and fruits into our markets. Enjoy the dark greens, blue and blackberries,summer squash and tomatoes, seasoned with a little olive oil and vinegar and topped with toasted sunflower seeds. Add some fresh brewed ice tea - either black or green - and you'll be eating healthy this summer.
http://www.drweil.com/drw/u/PAG00361/anti-inflammatory-food-pyramid.html Pyramid shown is the Anti-inflammatory Food Pyramid from Dr.Weil.

Are we there yet?

2010-06-11T15:04:00.000-04:00

Recalling those long trips to New England every summer to visit family reminds me of that familiar phrase “Are we there yet?” With two young children and at least seven hours of driving time, the challenge to keep them entertained was huge. It was my husband’s job to get us there safely, and it was my job to keep peace in the car so Dad was not distracted and everyone arrived in one piece… including me.

After one ‘not so successful’ trip (you really don’t want to know), I decided there had to be a better way! So with a little creativity I came up with a method to keep the ‘troops’ happy. Shopping at my local farmers’ market one day I discovered sturdy plastic boxes with a tight fitting lid that seafood came in that one of the vendors was selling. They were just about the size of a child’s lap and deep enough to provide room for lots of goodies. They needed cleaning and deodorizing, but a little elbow grease, some lemon juice and a little sunshine took care of that. The next challenge was - what would keep my kids busy, not cost me a fortune, not make too much of a mess and still fit into this box?

After a quick search through the house I found construction paper, scissors, crayons, markers, glue sticks, colored pencils and stickers, not a bad start. We also had a series of cassette tapes of favorite children’s stories. At a discount store there were comic books, coloring books, puzzle books and some inexpensive trinkets. And as an added treat I bought some juice boxes (they were brand new when my kids were little!!!) and a few non-traditional snacks. Oh yes and did I mention the library? It was a great source for games to play in the car while traveling. Now that the ‘loot’ was assembled, how do I make it fun?

We started our trips pretty early in the morning so there was not much activity right away, but after that first rest stop, the troops were rarin’ to go and usually needed a drink or a snack. When everyone was strapped in and we were comfortably on our way, I would hand each child a box, complete with their name written on the side in their favorite color. Inside the box was a piece of constriction paper, and some markers. Their first job was to make a card for Aunt Jeanine and Uncle Jerry thanking them for having us for a visit. The lid of the box provided a desk top for writing or creating and all of the supplies were kept neatly inside during the trip. Every 30 minutes or so I would hand them something else from the goodies I had hidden in the front seat beside my feet. When it seemed that they needed to relax a bit, we would pop in one of the story tapes. After a while the whole family might get involved in a game, like ‘name the license plates’ or ‘I am going to market and I am going to buy …’ trying to come up with an item for every letter of the alphabet or we might even sing a few songs. As the children got older, the items in the box changed but they still looked forward to the next 'treasure' from Mom's front seat stash.

Traveling with children can be fun…just be prepared with a good bag of tricks!

Inspiring Creativity in Kids

2010-05-27T13:28:00.008-04:00

Take a look in the kids’ toy aisle at any store and you will see plenty of coloring books, sticker books, pre-cut models and other so-called art projects for children of all ages. The problem with these is that they don’t really encourage creativity, imagination and originality. A much better (and cheaper!) option is to provide your child with crayons, paint, markers, paper, scissors, old magazines, newspapers, yarn, fabric, ribbon, old toothbrushes, sponges – basically ANYTHING and encourage him to create what he wants!

Children learn to express their feelings and ideas through art. They learn to make decisions, how to plan and problem solve. Art helps children develop the ability to notice and observe things around them. Using scissors, paint brushes or crayons helps them develop physical abilities including fine motor skills they will later use in handwriting. It helps them develop language skills and communication and builds self-confidence. Art can be very enjoyable and satisfying for children, more so than just about any other play experience.

So how can you as a parent encourage this creativity? Sometimes adults unknowingly insult the young artist by asking “what is it?” or even give negative feedback such as “dogs aren’t purple”. Use art time as an opportunity to develop language skills and support your child with positive feedback. One simple way to do this is to ask open-ended questions or statements such as “tell me about your picture”. Don’t try to guess what it is, you’ll probably guess wrong and the child will feel bad about his efforts. Let him elaborate about the item he has created. Write down what he says and read it back to him. This affirms his creativity and helps others understand his work as well.

Instead of giving a bland comment such as “that’s nice,” describe something you see in detail such as the wavy lines or the combination of colors, and encourage him to talk about how he made those lines or how he selected those colors. Point out shapes that you see in the artwork. Try to give him descriptive vocabulary words as you give this feedback.

Ask your child about the process he used to create the work of art. How did he paint with a sponge, crumpled newspaper or a cotton swab? Help him with the words to describe what he did and repeat what you hear.

Some children (not mine!) are reluctant to get involved in messy art projects. Some don’t like to get their hands dirty. Look for techniques they can use so their hands do not have to get messy – perhaps giving them brushes instead of finger painting if they don’t like the feel of the paint. Reassure them that the paint will wash off of their hands. On the other hand, some parents don’t like to see their children do messy activities. Find a place in the house where children can work without fear of damaging something. Perhaps you need to spread out an old shower curtain to protect the flooring and make a painting smock out of an old shirt.

Finally, let your child determine when his art work is finished. Don’t imply that it needs more work; he may be very satisfied with it. If you have other children, hold up the art work and describe it to them. Encourage them to ask the artist about the creation and how it was made. I know many adults are quick to remark “I have no artistic ability!” Perhaps with some encouragement, we can help the next generation feel more positive about their creativity and art skills.

Enjoy Your Local Farmers' Market

2010-05-21T12:45:00.001-04:00

Shopping at a farmers market can be fun, and also good for you and your community. Some of the many reasons for shopping at a farmers’ market include. The freshest foods are available. You can meet the farmer who grew your food. You can save money, especially on organic produce. Farmers markets also provide a livelihood for many farmers who might not be farming without the market opportunity.

Enjoy your time at the market. Take time to browse before buying. Take time also to compare the offerings of different vendors. Try new foods. Buy something you’ve never had before. Ask the farmer the best way to enjoy it. Never cook kohlrabi? At the farmers market, a grower can probably tell you how to select and prepare it. Chat with the farmers. Getting to know the local growers or farmers is part of the fun of shopping at farmers markets. You’ll become a wiser shopper.

After shopping go straight home. Plan to bring your purchases home before running any more errands. If you leave fresh produce sitting in a hot car it can wilt.

Farmers’ markets have different days and hours of operation so check that your local market is open before you leave home to shop. Here a few additional tips for shopping at a farmers’ market.

Bring your own bag. Bring a basket or a light shopping cart. Recycle plastic bags, by bringing them with you and asking the farmers to use them instead of theirs. Keep an inexpensive cooler in your car to keep produce fresh and safe during hot weather.

Shop early. You’ll find the best selection early in the day, so try to get there when the market first opens.

Go without a firm list. This probably goes against what you’ve learned in the past, but the point of going to the farmers’ market is to get the freshest possible produce. So plan on buying whatever looks best and plan your meals around your purchase.

Enjoy Alfresco Living this Summer

2010-05-07T08:00:00.004-04:00

Great place to entertain, unwind and relax this summer is on the patio. The patio is viewed as a of bonus room that allows you to enjoy the outdoor with easy access to indoor conveniences. Here are some tips to make the most of your exterior space.

Determine a color scheme. Take inspiration from your garden and carry the colors around the space with pillows, and umbrella and garden art pieces. Add sizzle with bright accessories and festive stripes.

Light up the night with candles, torches, hanging lanterns, strings of light entwined in nearby trees and bushes. Solar lights will add to the sense of drama as they mark the pathways.

Turn up the heat on a chilly night adding a chiminea or a budget-friendly fire pit. Consider adding a home-center fire-pit and dry-stacking blocks or fieldstones around the base to give the appearance of built-in character. Fire-pits bring a sense of the campfire to the patio: they are great for toasting marshmallows!

Bring the calming sounds of running water by adding a small waterfall or plugging in a fountain. Fountains mask the road noise and bring wildlife into the yard. Check home centers for easy-to-install water features and solar-power fountains that don't require electric outlet.

Replace plastic table clothes and paper plates with fun and funky runners, place mats and glassware. Visit discount stores' for deals on summer lines, pitchers and vases.

Add accents to the patio furniture using pillows, slipcovers and throws made of outdoor fabrics. Define the space and add shade by installing an umbrella or canopy-style structure. Or create a side table by adding cut-to-fit glass to the top of a birdbath or a garden urn.

Last but not least is furniture. Add dual-purpose pieces such as benches, deck boxes and ottomans that provide seating and storage. Shop at home centers and discount stores for patio sets. also, check garage sales for bargain-prices furniture and garden pieces that can fit into your decor.

Victory Gardens

2010-05-06T10:37:00.013-04:00

Victory Gardens, first introduced during World War I and II, have found their way back into the American landscape. Victory gardens were started as a way to encourage families and communities to help offset the financial hardship Americans were experiences during war times, similar to the struggles Americans are experiencing today. The emphasis was placed on gardening as a family and community activity and not one of drudgery, but a national pastime and duty. I n 1943 over 20 million Americans planted a garden which produced a harvest that accounted for about 1/3 of the produce grown in our country that year.

In 2009 Victory Gardens returned. With support and encouragement from the White House, Victories Gardens are sprouting up all over the country. With the increasing rise in Childhood obesity, increase incidents of food borne illness, global warming and the continual rise in food cost, now is a great time for you to consider starting a Victory Garden of your own.

For those of you who have a plot of good soil in your own back yard to those who don’t, Victory Gardens can be created in a variety of ways. Here are some suggestions: 1. Plant vegetables in flower pots, boxes, and beds. Place these containers on your deck, rooftop or any other place you get sun. 2. Perhaps your neighbor has the yard space but not the time or ability to grow a garden. You could barter space in exchange for some of the harvest. 3. Your community or place of worship may have space for you to create a community garden. This can be a great way to meet members of you own community and share a common goal.

Once you have committed to planting a garden you will need to decide what it is you would like to grow. Plant what you enjoy eating. If spinach is not a favorite in your household, then don’t plant it. Use your space and efforts to meet the food likes of your family. You may want to check out the following resources to assist you in cultivating a successful garden. http://www.heirloomseeds.com/schedule.htm Seed sources: http://www.victoryseeds.com For container seeds: http://www.containerseeds.com Heirloom seeds: http://www.heirloomseeds.com How to start plants indoors: http://gardening.about.com/od/gardenprimer/ss/SeedStarting.htm Still not sure how to get started? Contact your local Extension office and speak with a Master Gardner. http://www.csrees.usda.gov/Extension

Saving Money In Small Ways

2010-04-30T06:00:00.000-04:00

Many families continue to experience economic challenges. Regardless if your income has dropped or not, everyone appreciates finding ways to save money. Saving money includes spending less money as well as not actually spending any money. Look over the list below and see if there might be some tips for you to save money in some small ways:

Reduce your medical expenditures by practicing healthy habits like exercising and eating nutritious snacks and meals.
When possible request generic equivalents of prescription drugs. Determine if your prescription qualifies for a 90-day rather than 30-day refill. This can often save money as well as the cost of visiting the pharmacy and risking making impulse purchases.
Visit local farm markets and consider buying quantities of fresh produce that can be frozen. Visit the farm market at the end of the day as you may also be able to negotiate a bargain.
When eating out, look for “early bird specials” and restaurant discount coupons. Many small restaurants place coupons in the weekly localized papers to help support their community.
When visiting yard sales, flea markets, and small retailers, try negotiating lower prices. Ask “Is this your best price?” or “Are there any discounts if I…… (buy more than one thing) or (spend x number of dollars). You might be surprised by the response, saving you money.

For other tips I suggest you visit http://njaes.rutgers.edu/ for more saving and spending tips under the "Small Steps to Health and Wealth created by Barbara mcNeil and Karen Ensle, Rutgers University Extension faculty.

Since we are talking about saving money in samll ways, think about your children and their money management skills. Unfortunately, no one is born with “money sense.” We learn about money by example and experience, beginning at an early age. Parents have a major influence on how children learn about money. For example, when playing store with my two year old grandson he knew I should pay for my “groceries” with a credit card. When and how did he learn that? Could it be that he watched his mother and grandmother make purchases?

Many high school kids will soon be getting out of school along with thousands of college students all with one thing in mind - making money. With that in mind, many will also be getting their first credit card. wWth a debt or credit card in hand it is too late to start teaching them how to manage money.

Parents, grandparents, or the primary adults in a child's life can begin teaching the basics principals as soon as a child can understand that money is needed to buy the things he or she enjoy. If you shop with a grocery list, encourage the child to help add to the list. Making a list helps you spend less money and is a good money saving practice. When you go to the bank to deposit money in an account, let the child add a dollar or two to their own account. Use your positive modeling behavior to leave a favorable money management impression on your child.

Much of what children learn about money is from observing the adults in the family. They will also pick up values, attitudes, and money habits by watching and listening. Remember, you pass along money habits and decision-making styles without saying a word.

Mix and Match Meals

2010-04-26T15:08:00.002-04:00

A "Restaurants and Institutions" survey found that about 70 percent of the United States adults decide what to eat for dinner at 4:00 P.M. or later. One way to ease the "dinner dilemna" is to plan meals like some people plan clothing purchases. Consider the person who mixes and matches a few clothing items into dozens of different outfits. You can do the same with foods by combining basic foods into an assortment of different and tasty meals. Try this list of foods for mixing and matching: Assorted Fresh Fruits in Season: Can be eaten "plain, as is;" chopped, sliced and added to salads; toppers for frozen desserts; or layered with pudding for a parfait. Cheese: Used in cheese sandwiches (toasted or untoasted): add to main dish salads; mix into a white sauce and serve over vegetables like broccoli or baked potatoes; or grate and use in a casserole topping. Eggs: Hard-cook, slice and use for a main dish salad; fry: scramble; make into an omlet or use in egg salad sandwiches. Frozen Vegetables: Cook and serve or toss into soups; add to casseroles or pasta dishes. Milk: Use in white sauces, puddings and cream soups. Use milk as a base for beverages. Meat, Poultry and Fish: Can be used as a single entree or combined or added to pasta dishes, casseroles, or even pizza topping. Rice and Pasta: Offer with seasonings as a side dish, serve topped with a sauce; mix with other foods and a white sauce or can of soup for a casserole; use in cold salads; or added to soups. By mixing and matching different combinations your meals and snacks will have a better chance of being nutritious as well as offer variety to your menues.

How Much Do You Spend on Food Weekly?

2010-04-16T11:15:00.005-04:00

Can you feed your family of four on $68.88 a week? With the national unemployment rate at 8.9% many families for the first time have applied for the Supplemental Nutrition Assistance Program, better known as the federal food stamp program. Several factors determine the actual amount each family receives in food stamps dollars, however the national average for a family of four at the end of 2009 was $275.53 a month, or about $68.88 a week.

A family of four including two children between the ages of 6 and 11 spends an average of $156 per week on groceries. Each additional child would add to that bill. For instance, a one year-old would add an additional $22 per week. An 18 year-old son would mean an extra $45 per week. So what tips and ideas can be used to reduce what we spend on food? Several Blog post have been written about saving at the grocery store. Check them out: January 16, 2009 "Surviving a Recession Without Gaining Weight" by Kathy DiGuiseppe and March 27, 2009 post "Stop Rising Cost from Eating up Food Budget" by Mandel Smith.

Another area is to not waste food once we get it home. The average American family throws away 14% of their food according to a USDA funded study in 2004. In terms of money, that's almost $600 every year in meats, fruit, vegetables and grain products. So here are some helpful tips to reduce waste.

Track daily meals for a week to see where waste is happening.
Use highly perishables items first such as berries, dairy, and salad items.
Create a "leftovers" or "to use up" list and to post it on the fridge.
Freeze small quantities of vegetables, rice or noodles to add to casseroles or soups.
Use see-through storage containers for refrigerated leftovers.
Use leftovers in next-day breakfasts, lunches, snacks, or dinners.
Label, date, and freeze leftover main dishes in meal-size servings.
Check supplies before going to the store.
Write the date on packaged foods before storing in freezer or cupboard. Arrange supplies so the oldest items are in front so you will see and use them first.
Post a written inventory of what's in your freezer; designate a specific area for ready-to-reheat leftovers.
Make less by reducing the size of the recipe you're preparing.

Trip Cancellation Insurance: To Buy or Not to Buy?

2010-04-09T15:25:00.002-04:00

Are you planning a vacation or trip? Have you wondered if it would be wise to purchase cancellation insurance? The answer to that is- it all depends. Are you concerned about the possibility of an older parent becoming ill? Maybe you have an adult child who is expecting a baby? Or are you concerned that your absence from work could jeopardize a project if something goes awry?

Trip coverage insurance can be inexpensive or costly, depending on the level of coverage you want. Costs vary depending on the type and extent of coverage, your destination, and the age of the traveler. Some policies do not cover travel companions, so each person would need their own policy. When added together, this can put a big dent in the vacation budget. However, if you want the peace of mind that comes in knowing you are insured, it may be the way to go. While most policies cover things like accidents or illnesses or a death in the family, not all policies provide protection for trip cancellation due to events like terroristic threats, jury duty, or job loss. These are often optional items to be added to a package at an additional cost. Even those that do provide such types of coverage may have clauses that contain limitations or requirements such as length of time employed before the layoff occurred.

Some people like to play it safe by purchasing “cancel for any reason” policies, but these types of policies carry a hefty premium- sometimes as much as 50% of the cost of the trip. And there are specific criteria that need to be in place before you can insure the full values of your trip. Many policies expire a few days before the actual trip is scheduled. This prevents people from cancelling vacations at the last minute for any old reason.

Worried about missing your cruise ship because of problems with the airline getting you to the dock on time? Make sure that any trip cancellation/interruption policy you are looking at considers this a legitimate reason for reimbursement. Industry experts claim that most insurers typically reimburse claims at roughly 80% of covered expenses even though they may advertise that they cover you at 100%. The closer the cancellation is to the travel date, the more likely you are to incur some of the costs anyway.

The bottom line is “read the fine print”. Know what you are buying, and be sure to understand the limits, conditions, and qualifications. Consider how much the trip cost vs. the added cost of the insurance policy.

Keep Salmonella Out of Your Easter Basket or Passover Seder

2010-04-01T14:32:00.003-04:00

Are you dyeing hard boiled eggs this weekend for Easter? Did you just celebrate Passover and include a hard boiled egg (Beitzah) on a plate? Eggs have been symbols of life, rebirth and renewal of life since ancient cultures and some include legends that the universe hatched from an egg. Hard boiled eggs are a wonderful fast food and incredibly healthy. At only 75 calories for a large egg, they provide good quality protein, a natural source of vitamin A, C, D and E and many other vitamins and minerals. If hard boiled eggs are refrigerated within two hours of cooking, they can be kept in the refrigerator for a week. Egg cartons today contain packing or sell by dates. It is best to use eggs within 45 days of these dates. If you are planning to hard boil your eggs, eggs that are a few weeks old will be preferable. As eggs age, they lose some of the moisture within the shell and when cooked, the shell will detach from the egg more easily. There’s nothing worse than a hard boiled egg that can’t be peeled! Hard boiled eggs spoil more quickly than fresh eggs, even when refrigerated. This is because fresh eggs have a protective coating, created by the hen’s body. When the eggs are boiled, the protective coating is washed away, leaving bare the pores in the shell for bacteria to enter and contaminate it. Fresh eggs are washed at the factory and sanitized using special detergent that retains this coating. Salmonella is a bacteria that grows in poultry and eggs. According to the Egg Nutrition Center, salmonella is only found in one of every 20,000 eggs but it can cause serious illness, especially in young children, the elderly and those with compromised immune systems. Some precautions would include washing hands before and after handling raw eggs, cooking eggs until the whites and yolks are firm and keeping egg mixtures cold until ready to cook. Dyeing Easter eggs does not affect the storage time. If you use eggs for an egg hunt, don’t plan to eat them, unless they were only at room temperature for 2 hours or less. Enjoy your holiday weekend. In my family, dyeing Easter eggs is a tradition that continues, even though my children are old enough to be parents themselves. The eggs get a little more creative and colorful each year. And if we don’t eat them all, that’s OK. After a week of hard boiled eggs, egg salad, and other egg creations, I’m ready to clean out the refrigerator and move on. For more information on eggs go to: http://www.fsis.usda.gov/factsheets/Focus-on-Shell-Eggs/index.asp

Does Your Credit Card Statement Have a New Look?

2010-03-22T11:21:00.001-04:00

Have you noticed a difference in your credit card statement this month?

It will have a new look as a result of the new disclosure requirements by the Federal Reserve that went into effect February 22, 2010. It will include information on how long it can take to pay off your balance if you make only the minimum monthly payments.

Did you realize that if you’re carrying a $6,000 balance on your credit card account with an 18% APR and 3 percent minimum payment, it can take you 17 years to pay it off when you make only the minimum payment? And that’s only if you make no additional charges.

Suppose that describes your account right now and last night you felt too tired to get dinner so you ordered a pizza delivery. By making only the minimum payment on your credit card, it will take you 17 years to pay off that pizza! After 17 years, where is that pizza? In the meantime, the cost of that pizza, including interest, has nearly doubled!

The purpose of the requirement is to help people understand the consequences of only making minimum payments. Paying off in full each month or at least paying an additional amount toward the balance can save a significant amount of money over time.

A second part of your statement will tell you what amount you would need to pay each month in order to pay off the balance in three years and the amount you would save by making the extra payments. In the previous example, it would require a monthly payment of about $225 to pay it off in three years. While that may be difficult for many people, it would save nearly $4,000 in interest payments.

The third piece of information is the late payment warning. It states the penalty amount of a late payment and how your interest rate may change because of the late payment.

Under the new rules the due date of the payment must remain the same each month. If it is due on the tenth this month, it will always come on the tenth. This helps cardholders avoid the situation of incurring a late fee because they were used to paying on the tenth of the month, for example, and didn’t notice the due date was changed to the first of the month. If the due date falls on a weekend or holiday, it goes to the next business day. The payment cut-off time cannot be earlier than 5 p.m. on the due date.

You can find more information on other changes at http://www.federalreserve.gov/consumerinfo/wyntk_creditcardrules.htm.

What happens when a family eats together?

2010-03-05T13:03:00.004-05:00

Do you ever wish your family could slow down long enough to share a family meal together? In this fast-paced world of family activities it can be a challenge to find time to share a meal. Research tells us that taking time for family meals has many rewards. Nutrition and family life professionals agree, families that eat together four or more times a week tend to benefit from this practice. Improved nutrition has been shown to be one major benefit of eating together.

Developing family traditions and rituals is an important part of building a healthy family. Many families use mealtimes as a way to develop these family traditions. These traditions do not have to involve a major holiday. Your family can develop traditions around everyday activities. Pizza or some other favorite food on the same day of the week can be a tradition. Giving thanks for the meal in your family’s own special way can become a ritual. Remember, traditions and rituals can be simple and still have strong meaning to family members.

Mealtime is also a good oportunity for parents to model good habits. Children learn a great deal from their parents about social manners, how to communicate and healthy eating habits. Family mealtime can be an opportunity for parents to model appropriate table manners, healthy food choices and good listening skills. Children get the opportunity to practice these skills, which will be important throughout their lives.

Making time for shared family meals can take a great deal of effort. In addition to arranging a time and place when everyone can gather at the table, each family member must be dedicated to making the most of the time together. When enjoying a family meal, turn off the radio, television, phone and other distractions.

It may be too much of a challenge to try to eat every meal together at the beginning. Start slow and learn from the first meals together. Families should begin with one meal together for a few weeks. Once you find a time that works, go from there. Also try to share positive things that have happened during the day. Families can also have a night where there is an assigned table topic.

What happens when a family eats together? They experience better communication, develop stronger family traditions, and they have an opportunity to improve table manners and social skills. If you think your family is too busy to eat together, think again. There are too many benefits not to.

Organizing the Kitchen Part II

2010-02-25T13:09:00.007-05:00

On the heels of my successful freezer organizing project, I was motivated to continue on and tackle my pantry. Realizing effort put in to organizing the pantry would later save time, money and stress. I gathered my tools and went to work. Here is the process I used, I hope it helps you.

Tools required to do this include: labels, permanent markers, baskets, and air tight storage containers (preferably square or rectangular—saves space).

Empty all shelves, wiping them down with a bleach solution. To make a 1:10 solution, you need 1 part bleach for every 9 parts water. A good amount to start with is:
¼ cup bleach 2 ¼ cup water
Sort out the items into different categories such as: breakfast items, snacks, and baking goods.
Check use by dates and expiration dates. Discard expired items. This also a good time to take stock and plan meals to use up some overstocked items.
Create sub-groups, it save time during meal time. Canned fruits, canned soups, ethnic ingredients and vegetables can be an example of the various sub-groups.
Labeled baskets are a handy storage system for maintaining a clutter-free pantry for food and seasoning packets.
Store dry goods such as flour, pasta, teabags, sugar, and cereal in labeled air tight containers.
Label shelves into categories (condiments, ethnic, beverages etc.). Frequently used items should be kept in front. Place items you want children to get for themselves within arm's reach. Reserve high and back shelves for items used less often.
Lastly, implement FIFO (first in/first out) system. When stocking shelves keep oldest in the front to be used first.

I found such satisfaction to see my pantry neat, tidy and clutter-free. Using the above system took about two hours for me to complete. Best of all, my organized pantry has saved time with planning meals, tracking food choices for shopping and has minimized my spending. Got ideas, please share what works for you!

Children and Fears

2010-02-20T15:38:00.003-05:00

Parents are often surprised at their child’s seemingly big fears of small things. Young children are still not able to tell the difference between reality and fantasy, and as such, they often ascribe human characteristics to inanimate objects. So, that loud jackhammer in the middle of the street could seem to a three-year like a real monster!

A lot also depends on a child’s temperament. Some children, just by their nature, are more apprehensive about things that are new or different from what they are used to. A change in routine or setting can be a quick switch for one child while it is traumatic for another. Parents cannot change their child’s innate nature, but they can help them manage their emotions and outlook through guidance and support.

Adults can use a skill called active listening when their child expresses being afraid. For example, when your child says she is afraid to go to her bedroom alone, a parent might respond with, “You are really worried about going to your room alone. I wonder what is scaring you?” This opens the door for your child to communicate about her fears, and it makes her feel like she is being supported. Assure your child that you are providing a safe environment in your home. Give hugs and messages that convey comfort and reassurance.

Acting out feelings with dolls or puppets is a great way to get a child to “talk” about their fears. By setting up a situation similar to the one that the child is uncomfortable with, a parent just might be able to gain insight into the child’s deeper thoughts and perceptions. This is also a great way to begin to problem solve with your child on strategies for dealing with the fear at hand. For example, if a child is acting out her fear of dogs, using a toy dog and a doll may help her to think of things to say to herself and actions she can take when confronted with a canine at the park.

Sometimes, it is not possible to avoid the situation or thing that arouses the anxiety in a child. If, for example, a child dislikes loud noise, and the family is going to an amusement park, parents can plan ahead with their fearful child. Is there a favorite tune that she can hum to herself or sing together when the noise level gets scary? Can he carry headphones to put on when he needs to feel a sense of comfort from the cacophony of the park? Such planning is an opportunity to teach children how to manage through life with their unique personalities and feelings.

Experts agree that parents ought to refrain from comments like, “Don’t be silly”, or “That’s nothing to be afraid of.” Fear is very real and makes sense to the beholder! Supportive language, empathy, and strategizing together are often very effective in helping a child deal with their fears. However, if your child has experienced a traumatic event which may have triggered the fear, do not hesitate to seek professional help for your child as well as for yourself. There is much to be gained from seeking the guidance of an expert who can assist your family in working through this challenge.