Extension Newsline Articles

Extension Newsline

October – December, 2006

NUTRITION

The obesity epidemic is affecting adults and children of all ages and ethnic backgrounds. In the United States 66-67% of the population is obese. In the state of Maine in 1995, 10-15% of our people were obese. In 2005, that Maine figure climbed to 20-25%. As a result of obesity these other issues occur: type 2 diabetes, heart problems, and some cancers.

Each adult on average gains one to two pounds a year. In a period of 10 years that number comes out as 10-20 pounds.

So what is the strategy to reverse this obesity epidemic? Key researchers, such as Dr. James Hill recommends that the solution is to prevent weight gain. Having attended his workshop at a recent conference, here are some ideas I wish to share.

Most diets that are being promoted by the media and businesses do work. However the true test of a diet is that the weight loss is maintained. Although these diets involve behavioral changes, how long can one continue on that diet?

Dr. Hill recommends the “small change” approach. Take a look at who we are today and ask ourselves what kind of life changes do we want to make? Making small changes will move us to a healthy lifestyle.

He believes that obesity is caused by environmental influences on food and the physical activity choices we make. Food is available to us wherever we go. The media plays a huge role in advertising, fast food restaurants have longer serving hours, most gas stations now have convenience stores, drive in fast food places are quick in making food purchases, vending machines are in schools and the quick food preparations options available from the supermarkets. The physical choices available to us also play a role. We have computers, video games, remote controls for our television, kitchen appliances, our automobile, elevators, escalators, etc.

“Small specific changes in physical activity and calorie intake can make a big difference. Research shows that 90% of adults can prevent weight gain by increasing daily physical activity by just 2,000 steps and eating 100 fewer calories. Losing as little as 5% to 10% of total weight can significantly improve health” (Source: Diabetes Prevention Research Prevention Group, Journal of the American Medical Association).

The 2,000 steps a day can be accomplished by wearing a pedometer. A pedometer can be purchased at department or sports center stores. The price of a good quality pedometer can vary between $10-$30. A pedometer should be easy to use and there is no need for individual calibration or added features; a single button is best.

Wearing a pedometer in the home can add opportunities for adding steps. Try these ideas for increasing your walking.

¯ Circle around the block once when you go outside to get your mail

¯ Walk around the outside aisles of the grocery store before shopping

¯ Drive or walk to a nearby high school and go around the track: 4 laps equals approximately 2000 steps

¯ Make several trips up and down the stairs to do laundry or other household chores

¯ Pass by the drive-thru window and walk into the bank or restaurant

¯ Stroll the halls while waiting for your doctor’s appointment

¯ Listen to music or books on tape while walking

¯ Invite friends or family members to join you for a walk

¯ Mow the lawn

¯ Accompany your children on their walk to school

¯ Take your dog for a walk

¯ Start a walking club in your community

¯ Walk to a nearby store, post office, or dry cleaners to accomplish errands

¯ Catch up on the day’s events with your spouse and children on an after-dinner walk

¯ Walk to your place of worship for services

¯ Pace around the house while talking on the phone

¯ Buy a walking video so you can get in your steps on rainy days

¯ Experience the splendor of a sunrise on an early morning walk

¯ Spur your imagination by observing your neighbor’s landscaping and gardens while you walk - incorporate ideas from your favorites into your own yard

¯ Walk to a friend’s house for a visit

¯ Try “retro walking”; walking backwards distributes your weight more evenly (be sure you’re in a safe area and are aware of your surroundings)

¯ Focus on walking distance over speed, it’s better to get in more steps at a comfortable pace than to burn out quickly

¯ Keep a walking journal, in addition to tracking steps, jot down how you feel after returning from a walk - enhanced energy is a great motivator

¯ Walk on a treadmill on rainy days or when it’s too dark to walk outside

¯ March in place while watching your favorite TV show

¯ Put your grocery cart back in the store after you unload purchases

¯ Boost the results of your walk by using trekking poles

¯ Benefit a good cause by joining a charity walk

¯ Sleep more soundly at night by taking a walk a few hours before you go to bed

Note: no one tip above will equal 2,000 steps, however selecting a few of your favorites each day will get you well on your way.

If you are interested in additional information on Dr. Hill’s philosophy of preventing obesity you may want to check out this web site: www.americaonthemove.org or call 1-800-807-0077.

Note: no one tip above will equal 2,000 steps, however selecting a few of your favorites each day will get you well on your way.

If you are interested in additional information on Dr. Hill’s philosophy of preventing obesity you may want to check out this web site: www.americaonthemove.org or call 1-800-807-0077.

HEALTH

Stress

Stress is not something that occurs outside your body. Stress is not an external event. Rather, stress is a natural physiological change inside your body in response to a perceived threat. One person’s stress triggers (stressors) are another person’s exciting challenges. Stress that is experienced as desirable is called “eustress.” Stress that is damaging to one’s emotional (or physical) health is called “distress.

Any rapid change can elicit the stress response. Children are rapidly growing to adulthood. With numerous activities, school assignments and various commitments, kids today are becoming increasingly prone to feel inadequate and fear of failure almost always causes them to stress. Stress has become a seemingly natural part of everyone’s daily life. How we manage (use) our stress response is what is critically important.

Effects on a Child

The national Center for Disease Control and Prevention estimates that 85% of the illnesses for which we seek medical treatment are stress related.

Negative Effects of Distress Among Children:

Heart problems

Illness

Loss of appetite

Disrupted sleep patterns

Irritability

Increased tendencies toward violence

Use of drugs/alcohol

Suicidal thoughts or attempts

Signs of Distress

According to the Singapore Children Emotional Stress Scale, your child is stressed when he/she:

Worries a lot or is worried about a large number of things

Is depressed or sad

Enjoys very few activities

Sheds tears inappropriately or over many things

Is irritable or grumpy

Complains of aches and pains

Is quiet and withdrawn from others

Is forgetful about important things

Helping Children to Manage Stress:

Parents/Grandparents can help their children deal with their stress by:

Reassuring and encouraging children about their ability to cope with new or frightening events

Avoiding blaming the child for their feelings or emotions

Recognizing when their child is experiencing distress

Expressing confidence in their child’s ability to cope/adapt

Recognizing that what works for them to manage distress may not work for their child

Setting the example for effectively handling distress

Teaching their child various ways of coping with the stress response

Effectively managing their own emotional lives

Being honest about changes that will affect their child

Informing and preparing the child about anticipated changes

Focusing their attention on positive coping methods and ignoring unskillful ways children handle their stress

Being certain that the child feels loved and protected

Source: Partners in Parenting, Colorado State University Cooperative Extension.

FAMILY RELATIONSHIPS

Adolescents and Divorce

Teenagers often experiences the aftermath of divorce. Parents divorce each other, but children often feel the pain more than parents realize. Children may be resilient with most life events but divorce requires more education and support than many other events.

Generally, research indicates that it takes children, including adult children 5-15 years to reconcile emotionally with a divorce. Indicators of adolescent behavior change due to the conflict within the family may include:

v Change in academic performance

v Loss of enthusiasm for group activities

v Loss of enthusiasm for hobbies

v Aggressive reactions to situations

v Increased illness

v Change in friends

v Prolonged isolation

Talking to a counselor or attending a support group for children of divorce may ease the tension and fears. Support groups allow the adolescent to see that others experience similar feelings. Research shows that the adolescent of divorce is at great risk for increased use of alcohol and drugs, teen pregnancies, running away, gang involvement and aggressive behaviors.

Do girls or boys adjust better to divorce? Boys, generally display overt physical aggression. They are identified as bullies or problems in the classroom. Unchecked male aggression provides an early introduction to the juvenile justice system.

Girls tend to internalize their aggression by crying, pouting, and manipulating situations. They also experience more headaches and stomachaches. Girls are more likely than boys to turn to someone of the opposite sex to find comfort and a renewed send of importance.

The adolescent often grieves for the loss of family memories more than younger kids. Often past events take on a rosier glow in memory than when they actually occurred. Shock and denial, anger, depression and detachment, bargaining, dialogue, and acceptance are the stages of the grief cycle experienced by adolescents during the transition divorce.

Parents can help adolescents transition through the grief cycle by:

v Listening

v Helping the teen to identify feelings

v Remaining calm

v Assuring the teen of their love

Source: fact sheet, “Divorce Through the Eyes of Adolescents”, University of Nebraska-Lincoln, Cooperative Extension

RECIPES

Beans are one of nature’s most complete foods. They are high in protein, complex carbohydrates and important vitamins and minerals like folate and potassium. Beans are also low in calories, sodium, and fat and contain no cholesterol.

Beans can be added to soups and stews, served as a side dish, mixed with pasta, pureed as a low fat thickener of dip and sprinkled on salads. Beans offer color and variety to complement any menu item during any season. They can be added to hearty chili and casseroles, or to accompaniments like relishes and salsas.

Available dry-packaged in sealed bags, beans can be soaked quickly in about an hour. Beans are also available pre-cooked in cans, ready to add to any recipe.

Here are some cooking tips for beans:

v During cooking, drop in a tablespoon of oil or butter to prevent foaming and boil-overs.

v Keep cooking water at a gentle simmer to prevent split skins.

v Stir beans occasionally throughout the cooking process to prevent sticking.

v Drain beans immediately after they reach the desired tenderness to halt the cooking process and prevent over-cooking.

v Onions may be added at any time during the cooking process. For a stronger onion flavor, add them during the last half hour of cooking.

v Herbs and spices like oregano, parsley, thyme and garlic may be added at any time during cooking.

v Add salt only after beans are cooked to tender. If added before, salt may cause bean skins to become impermeable, halting the tenderizing process.

v Add lemon juice, vinegar, tomatoes, chili sauce, catsup, molasses or wine after beans have been soaked and are fully cooked. Wait to add these and other ingredients rich in calcium or acids, which can prevent beans from becoming tender.

v Do not add baking soda to beans any time. Baking soda robs the beans of the B-vitamin thiamin and may affect the flavor of the cooked beans.

Better Bean Bars

2 C. cooked pinto or kidney beans

1/3 C. dry milk

1/2 C. molasses

1/2 C. unsweetened applesauce

1 tsp. baking soda

1/2 tsp. cloves

1 C. raisins (optional)

1 egg, beaten

1/2 C. flour

1 teaspoon cinnamon

1/2 tsp. nutmeg

Preheat oven to 350°F. Mash beans into a paste. Add other ingredients and stir. Bake in a greased 9” x 13” pan for 40 minutes. Yield: 24 bars.

Nutrition Information:

Serving size: 1 bar; Calories: 166; Total fat: 1 gram; Saturated fat: .26 grams; Trans fat: 0 grams; Sodium: 356 milligrams; Protein: 4.6 grams; Carbohydrates: 36 grams; Fiber: 3 grams.

Navy Bean Oatmeal Cookies

1 Cup cooked navy beans
1/2 Cup butter or shortening
1 Cup white sugar
1 Cup brown sugar
2 Eggs
1 teaspoon vanilla
2 Cups all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
2 Cups quick-cooking oatmeal
6 ounces (1 Cup) chocolate chips

Preparation:

Drain cooked beans, puree in food processor until a thick paste is formed.

Measure 1 cup of bean puree and cream with butter and sugar in the mixer. Add eggs and vanilla and blend well. Add all other ingredients. Combine thoroughly. Drop rounded Tablespoons of dough onto a greased cookie sheet.

Bake at 375°F for 16 minutes or until golden brown. Yield: 3-4 dozen cookies.

Nutrition Information:

Serving size: 1 cookie; Calories: 359; Total fat: 12.5 grams; Saturated fat: 7 grams; Trans fat: 0 grams; Sodium: 630 milligrams; Protein: 6.7 grams; Carbohydrates: 56 grams; Fiber: 2.4 grams.

Upcoming Programs

November 27^th – Parenting class – Alternatives to Punishment

How do children react to punishment? Is it necessary to rely upon punishment as a means of discipline? Explore new techniques to discipline without hurting or alienating and to help the child develop a positive and realistic self-image. This will be a two-part workshop.

Dates: Mondays, November 27 and December 4

Time: 6:00 - 8:30 PM

Cost: $15.00 per person

Location: Bangor Extension office, 307 Maine Avenue

Presenter: Louise O. Kirkland, CFLE, Extension Educator

To register call our office at 942-7396 or 1-800-287-1485 or visit our website at http://www.umaine.edu/umcepenobscot/Default.asp

December 1 – Business consultation session

These are free one-on-one 1-hour sessions with Cooperative Extension’s Business and Economics Specialist, James McConnon and Louise O. Kirkland, Extension Educator. This confidential meeting is to assist small and home-based business owners with their specific questions. Such questions might address reviewing a business plan, tips on marketing, and much, much more.
Consultations are held year round. The dates we have scheduled at this time are: December 1, 2006. If you are interested in a session please call our office at 942-7396 or 1-800-287-1485 to make an appointment.

January 11&12 - Leadership Institute Program – Katahdin Region

The Katahdin Leadership Institute is designed to help interested local residents sharpen their leadership skills and gain a better understanding of the Katahdin Region and its community development needs. Participants will emerge from the program with a better understanding of their own strengths and skills, along with a working knowledge of the people and systems that drive our region.

Tuition for the program will be $350 per person; payable at the time of acceptance to the program. Tuition includes all course fees, materials, meals, and a Certificate of Completion representing 5.6 Continuing Education Units (CEU’s).

To be considered for participation in the KLI program starting January 2007, please call 1-800-498-8200 or e-Mail Deb Roundtree at dvoisine@maine.edu for a program schedule and application.

Your "2006" Turkey Guide For A Safe Thanksgiving

What to buy? Frozen: Purchase 3-5 days before the holiday.

Fresh: Purchase 2-3 days before the actual cooking day.

How much to buy? Allow one pound of turkey per person.

Thawing frozen meat: NEVER thaw frozen meat on the countertop.

In the refrigerator Allow 24 hours per 5 pounds of turkey

In cold water Change water every ½ hour

In the microwave Turkey MUST be cooked immediately after thawed

To stuff or not to stuff your turkey!! It is safer to cook the stuffing outside the turkey. However, if you like to stuff

the turkey, it should be stuffed right before cooking.

Cook it well: Cook the turkey to 180⁰F

And the stuffing to 165⁰F

Always use a meat thermometer to check for doneness.

Use appropriate thermometers to check oven, refrigerator and freezer to ensure proper operation

Turkey Cooking Times:

Weight (Lbs.)	Unstuffed cooking time in hours	Stuffed cooking time in hours
8 to 12	2 3/4 to 3	3 to 3 1/2
12 to 14	3 to 3 1/4	3 1/2 to 4
14 to 18	3 3/4 to 4 1/4	4 to 4 1/4
18 to 20	4 1/4 to 4 1/2	4 1/4 to 4 3/4
20 to 24	4 1/2 to 5	4 3/4 to 5 1/4

NOTE: Cook at 325⁰F for the time shown in the table. It is not recommended that you start roasting on one day and complete cooking on another. You can baste your turkey during roasting using butter or drippings from the bird.

Storing leftovers: