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November 2005
OSU
Extension
Pat
Shenberger
Dear Friends,Happy Holidays! Here we are - another year nearly gone. I hope it was a good one for you and your family. Have you learned anything new this year? Sometimes life pushes us to learn new things even though we may not want to. In Extension, we promote life-long learning. I think the older I get, the more I’m beginning to under-stand that concept. There is so much to learn and know about this world in which we live. Sometimes it’s exciting and other times it’s overwhelming. But as I look around, those who face each day with an open mind and a willingness to learn seem to do the best. Best wishes for a wonder-full holiday season. Pat
Foods, Nutrition & Health
Holiday Meals Can Be Healthy Meals
The holiday season may bring visions of candy, cookies and chocolate, but some traditional holiday foods can leave you guilt-free. Nuts, dates, figs and dried fruit are popular holiday treats and can provide significant health benefits, too. Nuts are a source of fat but most nuts have mostly unsaturated fat, making them healthier choices. Serve nuts–like pecans, walnuts, almonds and peanuts–as snacks, in casseroles and salads, or in cookies and cakes. Dried fruit, especially cherries, cranberries and apricots, are rich in phyto-chemicals—plant compounds that aid in the prevention of heart disease and several forms of cancer. Some phytochemicals may also enhance memory and eyesight. Adding more fruits and vegetables to your diet helps control portion sizes and calorie intake during the holidays. Source: American Dietetic Association, www.eatright.org
Ham for the Holidays
Ham is second only to turkey, and a close second at that, when it comes to most popular holiday entrees. In some parts of the country and on some holidays, ham might even be number one. This versatile cut of meat lends itself to a variety of styles and is sure to provide many wonderful leftovers.
When selecting, remember that varieties include boneless, canned (also boneless), bone-in (another version is semi-boneless) and country-style ham. Packaging may be canned, plastic wrapped or vacuum packaged. Cheesecloth-like material is usually used with country ham.
It is important to refrigerate plastic wrapped and vacuum-packed hams. Read the label for refrigeration instructions. Check vacuum-packed hams for a date. The use-by date is the last day by which the ham must be cooked. The sell-by date is the last allowed date of sale. The ham should be cooked within one week of the sell-by date. Choose the ham you want based on cost and flavor preference.
To get the most value, look at the yield and cost per serving. You should get four to five servings per pound from boneless ham and two to three servings per pound for bone-in varieties. The cost per serving equals price per pound divided by the number of servings per pound. For example: $1.99/lb. ÷ 3 servings/lb. = 66¢/serving.
Before preparing, check the label for the words "fully cooked" or "cook before eating." A fully cooked ham may be served cold or warmed to an internal temperature of 140o F. A cook-before-eating ham should be cooked in a 325o F oven to an internal temperature of 160o F.
Source: Kathy Daly-Koziel, M.H.P., R.D., L.D., State EFNEP Coordinator, the University of Kentucky Cooperative Extension Service, Holiday Survival Guide, 2003.
Cranberries – Not Just for Holidays
Do cranberries conjure up thoughts of the holidays? Whether you drink cran-berry juice, blend canned cranberries in smoothies, add cranberries to poultry or pork stuffing or enjoy cranberries in salsas, salads or side dishes, cranberries help keep you healthy any time of year. They’re loaded with vitamin C and other antioxidants. Their crimson color comes from a flavonoid that may help lower your LDL—(bad) cholesterol, help prevent blood clots that cause heart attacks and stroke—and so protect you from heart disease. Their other plant substances may protect you from cancers, gum disease and stomach ulcers. Another better-known benefit: Substances in cran-berries help prevent bacteria in the urinary tract from causing bladder infections. Source: 365 Days of Healthy Eating from the American Dietetic Associ-ation (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS
Turkey Leftovers?? Try this Turkey Noodle Casserole 2 cups cooked turkey pieces* 3 cups cooked noodles 1 can (10 ¾ ounce) Healthy Request condensed cream of chicken soup ½ cup skim milk ½ cup frozen peas
Combine cooked noodles, turkey, soup, milk and peas in a large casserole dish. Bake in a 375 degrees oven for 30 to 40 minutes. Makes 6 servings. * Leftover turkey chunks can also be added to spaghetti sauce, canned or boxed soups, macaroni and cheese, flavored noodle dishes, quesadillas or tacos, pizzas and salads. Source: ©Nutrition Matters, Inc.— reprinted with permission, 2005
A Bit of Turkey Trivia The giblets packaged inside a turkey actually come from a different turkey! When a turkey gets processed - slaughtered, defeathered, cut up, etc.–the giblets get saved for inspection and packaging. Some get sold separately. Some go back inside a turkey (a whole one like you cook on Thanksgiving) –-just not the same bird they came from. By Kurt Knebusch, Smart Stuff with Twig Walkingstick OSU Extension
Sweeten Nutrition with Sweet Potatoes Sweet potatoes may be most common during the holidays, but their nutrition makes them a hit all year long. Sweet potatoes are packed with vitamin C and E, beta-carotene, folic acid and potassium. A medium-sized potato contains just 160 calories. Sweet potatoes are a good source of complex carbohydrates, which makes them an excellent fuel source. Along with the nutrients, a medium-sized potato contains about three grams of fiber.
Source: American Dietetic Association, www.eatright.org
Gift
Ideas for Your Favorite Chef Are there any cooks on your holiday list this year? Some simple and inexpensive food safety ideas make great stocking stuffers for your family chef or thank-you gifts for a holiday host. · A seasonal soap dispenser for the kitchen, filled with your favorite fragrant soap, to help encourage frequent handwashing. · Two cutting boards, one red and one green for the holiday season, to help keep raw meat and vegetables separate. · A meat thermometer, to help cook holiday favorites like turkey, ham or beef to proper temperatures. · A refrigerator thermometer, to keep leftovers properly chilled for round two. Source: American Dietetic Association, www.eatright.org
Mail Order Food Gifts Consumers should be care-ful with mail-order food gifts which can include meat, poultry, fish and other perishables like cheese, fruit, and cheesecake. The gift giver should alert the recipient to the pending arrival of the food gift; the recipient should open the package immediately to make sure that, if it is labeled "keep refrigerated," the food arrives in a chilled state. Source: U.S. Food & Drug Administration, FDA Talk Paper, FDA Tips to Prevent Foodborne Illness This Holiday Season, Nov. 28, 2003
Avoid Harmful Germs at the Holidays! As the holiday shopping frenzy escalates, the germs that cause colds and flu want to get in on the action, too. They're lurking in the crowd, just looking for opportunities to catch you off guard. What's one of the best ways to stay healthy for the holidays? Wash your hands frequently.
Washing your hands after using the restroom is essential for good hygiene.
Busy shoppers need frequent refueling. But germs from hands that have touched merchandise, door handles, credit cards and more can find their way into your favorite snack. Make clean hands your first order of business.
With so much to do, dinner may be no more than a quick pizza before heading out to the mall. No matter how pressed you are for time, wash your hands before you eat and again before you rush out the door.
One of the most common ways people catch colds is by rubbing
their nose or eyes after touching someone or something
contaminated with the cold virus. Don't be an enabler who
spreads germs to others. Cough into your shoulder, not your
hands, and always wash your hands after coughing or sneezing.
Source: The Soap and Detergent Association, CLEANING MATTERS NEWSLETTER, November/December, 2005
Resource Management
November is National Diabetes Awareness Month
Basically, if you have blood glucose levels that are higher than normal but not high enough to rate as full-blown diabetes, then you have “pre-diabetes.” If you've got pre-diabetes, you'll want to do what you can with diet and exercise to regain control of blood glucose, because once you're officially diagnosed with full-blown diabetes, the stakes get much higher. Diabetes occurs when your body can’t use the glucose flowing through your bloodstream after you eat. Normally, the hormone insulin helps your body’s cells take in glucose and use it for energy. If your pancreas doesn’t make enough insulin to allow your body’s cells to absorb that glucose, or if your body has developed insulin resistance and can’t make use of the insulin that the pancreas does produce, then you’ve got a problem. You really don’t want all that glucose running amok in your bloodstream. It damages blood vessels, causing blindness, kidney and heart disease, and nerve problems that can cause leg and foot amputations. Believe me, if you’re not one of the 20 million Americans who already have diabetes, you don’t want to become one. The only way to find out your risk is to get tested. Your doctor will likely order a fasting glucose test, which measures your blood glucose level after an overnight fast. A normal result is below 100 milligrams of glucose per deciliter (mg/dL) of blood. If the result is between 100 and 125 mg/dL, you have “impaired fasting glucose,” or pre-diabetes. A level of 126 or higher indicates diabetes; a second test is needed for confirmation. A more thorough exam is the glucose tolerance test, in which you consume a sugar solution and your blood is tested two hours later. A normal result is 140 mg/dL; between 140 and 199 indicates you have impaired glucose tolerance, another pre-diabetic condition. A level of 200 or higher indicates diabetes. To prevent or reverse pre-diabetes, become more active -- for at least 30 minutes a day, five days a week. And, if you're overweight, drop some pounds -- even 10 or 15 can make a difference. To learn more, go to the Web site of the National Institute of Diabetes and Digestive and Kidney Diseases, http://diabetes.niddk.nih.gov/, and do a search for “insulin resistance.” Or try the American Diabetes Association website at www.diabetes.org Stop by our office to pick up a free copy of The Diabetes Care Guide and Take Charge of Your Diabetes. Source: Chow Line, Martha Filipic, editor, 11/13/05. Chow Line is a service of Ohio State University Extension and the Ohio Agricultural Research and Development Center. This column was reviewed by Steve Hertzler, assistant professor of human nutrition and researcher with the Ohio Agricultural Research and Development Center in the College of Human Ecology.  Resource Management
Wrap Credit Cards before Shopping
On half of an index card, write the total amount you intend to charge to the card. Then wrap the card in the index card before putting it into your wallet. Each time you use the credit card, subtract the amount charged from the total to give the amount equal to what you can still charge with the card.
Or write your gift list with the maximum amount you plan to spend on each person on one side of the holiday credit card "wrap." Use the "wrap" to tally what you've spent. Replace the wrapped credit card in your wallet in such a way that you can't get the card out without also taking out the "wrap."
Just un-wrapping the credit card also may give time to ask the question, "Do I really need to charge this? Is it really that important?"
Source: Produced as part of Dollars & Sense: Celebrating the Holidays, University of Nebraska Extension, November 2001.
Make Sure Your Furry Friends Have a Safe Holiday, Too
While you’re making your holiday plans, don’t forget about those other family mem-bers who bring us so much joy: the four-legged ones. Here’s a checklist with a few simple precautions to protect your cats or dogs from harm during holiday festivities.
• Try to route electric cords away from where your pets can reach them. Puppies and kittens love to chew on things, including wires; they can easily gnaw through insulation and receive a painful shock or be electrocuted. But never run cords under carpets; walking on them could damage the insulation and cause a fire. Check your local pet store for chew-proof plastic sleeves that you can wrap around wires, or bitter-tasting liquids that you can apply to discourage your pet from nibbling on something dangerous. • Keep tinsel, decorations, and the hooks for hanging them out of reach of inquisitive pets. If you’re wondering what may tempt a pet, you might find it helpful to get on your hands and knees and view the world from their perspective. • Cover the water in your tree stand which can make your pet sick if they drink it. Likewise, certain holiday plants like poinsettias, mistletoe berries, holly, and amaryllis, if ingested, may also poison your pet. • Prevent your dog or cat from knocking over your tree by attaching the tree to the ceiling or wall with fishing line. • Mount indoor lights high enough to prevent pets from becoming entangled in them.
Source: Helpful hints on Home Electricity, The Leviton Institute Fall 2005 Safety Issue, Vol. 12.
Keep Your Holidays Bright and Worry-Free with These Safety Tips
With the holidays just around the corner, now is the perfect time to start thinking about decorating your home for the occasion. Holiday decorations are a great way to celebrate the joys of the season with friends and family.
But along
with good cheer, holiday decorations can bring danger. Here
are some helpful tips from the Leviton Institute to help
keep your holiday safe: • Carefully inspect all holiday lights and decorations before you install them. Any wires that are frayed, excessively kinked, show visible gaps in insulation or bare spots, or have cracked or broken sockets should be replaced immediately. • Don’t link more than three strands of lights together unless the instructions specifically say that it’s safe to do so. Connect light strands together first, then plug them into the extension cord and plug the extension into the outlet. • Don’t overload outlets or extensions with too many lights or decorations. It could create a shock hazard, or even start a fire. Problem signs indicating an overload include flickering lights, blown fuses or tripped circuit breakers, or outlets or switches that feel warm to the touch. • When fastening lights to walls, don’t use regular metal staples or nails; they could easily cut through the insulation and short out the wires. Use only insulated staples or hooks specially made for the purpose. • Make sure when installing lights outside that they are rated for outdoor use and plugged into a receptacle equipped with a Ground Fault Circuit Interrupter (GFCI), preferably one with a weatherproof cover. If no GFCI receptacles are avail-able, you should use a GFCI equipped extension cord set, which is inexpensive (typically around $25 or less), and widely available. Just be sure to plug the GFCI equipped extension cord into the receptacle first, and then plug in the lights and decorations into the extension cord. • Always unplug lights when away from home or when sleeping. • Be aware that young children are attracted to lights and shiny decorations. To prevent them from pulling on them or worse, putting them in their mouths, make sure all lights and ornaments are out of reach of children.
Source: Helpful Hints on Home Electricity, The Leviton Institute Fall 2005 Safety Issue, Vol. 12 Back to the top Family LifeGift Giving Ideas Pass along family treasures to younger family members instead of buying a gift. Great-Aunt Mary's embroidered pillow-cases or crocheted doilies, Grandpa's pocket knife or watch, or that old trunk or wooden chair might be greatly appreciated by a child, grandchild, niece or nephew. Give something really special—you! Make a certificate promising a special day with you or a special project you'll do for them. It might be painting Grandma's kitchen or spending a day with your spouse - just the two of you! Maybe a child would appreciate a few hours with just you doing whatever it is that's special for them—fishing or reading books. Promise new parents free babysitting one night each month of the New Year.
Set a limit on how much to spend on each person. The most memorable and appreciated gifts are not always the most expensive, but the ones with the most thought put into them. Setting a $3 or $5 limit means it will take a little more imagination to find something for each person but can be a lot of fun.
Source: Produced as part of Dollars & Sense: Celebrating the Holidays, University of Nebraska Extension, November 2001
Preserve Visual Memories with Proper Photo Care Old family photos are fun and interesting. They provide a visual record of your family's everyday activities and often bring back special memories of family gatherings and past holidays. Holiday activities provide many opportunities for both candid and posed photos showing special preparations, observances of family traditions and celebrations. Copies of these pictures can then be shared via mail or internet with family members who are unable to be there so that all can feel a part of the family network. It's important to follow recommended practices to help keep family snapshots in good condition and ready to pass on to future generations. In fact, the visual heritage of an entire generation is in danger of being lost. These are the people in their mid-40's whose childhood pictures were taken in color during the 1950's and 1960's. It's rare to find color prints from these years that are not noticeably changed. Their parents actually have a much more durable record since their childhood pictures were taken entirely in black and white. But, there are things that we can do to help preserve these images. Remember that light, moisture and temperature can harm old photos, so keep them from extreme environmental conditions. It's also important to use acid-free, preservation-quality materials for storing and displaying precious family snapshots. In fact, preservation-quality photo books make wonderful holiday gifts for a family member who enjoys photographs or family history. And it's just as important to be sure that these photos are organized and labeled so future generations won't be asking such questions as "I wonder who this is?" or "I wonder where this was taken?" or "I wonder when this event was held?" You'll also be doing family historians a favor since "ordinary" photographs can be important in ways that people often don't recognize. They can be used to understand a culture or a way of life during earlier times by studying such things as clothing styles, the interiors and exteriors of houses, transportation and social activities. Source: Linda Adler, M.A., Extension Specialist for Home Furnishings, the University of Kentucky Cooperative Extension Service, Holiday Survival Guide, 2003
OSU Extension embraces human diversity and is committed to ensuring that all educational programs conducted by Ohio State University Extension are available to clientele on a nondiscriminatory basis without regard to race, color, age, gender identity or expression, disability, religion, sexual orientation, national origin, or veteran status. Keith L. Smith, Associate Vice President for Agricultural Administration and Director, OSU Extension TDD No. 800-589-8292 (Ohio only) or 614-292-1868 Gift Ideas for Ill or Elderly Friends and Relatives
Sometimes it is difficult to come up with thoughtful and creative holiday gift ideas for ill or elderly friends and relatives. Here are a few ideas to help you brighten up the lives of some very special people.
The ill and elderly have a difficult time getting out to stores to buy cards and they often don't wish to bother others with shopping needs. Over time they begin to lose touch with friends and family members. So help them share thoughts and greetings with others by giving them greeting cards and note cards. Select several get well, birthday, thinking-of-you and sympathy cards and perhaps one each wedding, anniversary and baby shower card. Include some attractive note cards with space to write a few sentences. Remember to include stamps, too! This helps them maintain an active role in the community and family and not feel isolated from happenings and events.
A bed or chair caddy—purchased or easily sewn from fabric scraps—with extra long "tails" that tuck under a mattress or weighted to throw over the arm of their favorite chair keeps things in easy reach. A comfortable pillow to tuck behind their head or to help support their back provides comfort. Bags or carriers that attach to a walker or wheelchair can help them keep track of their belongings as they move around. .
Consider comfortable and attractive sleepwear in natural fibers or brushed satin. (The slick satin helps them turn easily in bed while the brushed nap on the inside feels soft and cuddly, a boon for those with sensitive skin or with difficulty in turning over in bed.) Bed jackets and new easy-to-use clothing in their favorite colors make elderly people feel unique and special.
Special convenience items can make an elderly person's life easier. Hospital supply shops and specialty catalogues have many items such as “reachers” for picking up things that are on the floor, on high shelves or simply out-of-reach. Some even have magnets on the end to pick up paper clips or other metal objects without bending or getting out of a chair! A flashlight provides a feeling of security - just in case the lights go out. Large-handled hairbrushes help those who have trouble holding smaller handles. Clocks that reflect the time in large numbers on the ceiling mean no turning to look and no glasses needed, even in a dark room.
Remember, they often have problems getting to stores, so everyday toiletries and other items are greatly appreciated. Think of combs, brushes, socks (cold feet are common), hose, slippers, soap, notepads and pen or pencil, and bookmarks. Current issues of favorite magazines will certainly be appreciated. Attractive sweaters, afghans and throws to be placed over their shoulders or knees help keep them comfortable on cold winter days or in cool air-conditioned rooms Source: Prepared by Linda Adler, M.A., Extension Specialist for Home Furnishings, the University of Kentucky Cooperative Extension Service, Holiday Survival Guide, 2003 Copyright 2003 for materials developed by the University of Kentucky Cooperative Extension Service. These publications may be reproduced in portions or their entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of the Kentucky Cooperative Extension Service serve all people regardless of race, color, age, sex, religion, disability, or national origin. Issued in furtherance of Cooperative Extension work, Acts of may 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture; M. Scott Smith, Director of Cooperative Extension Service, University of Kentucky College of Agriculture, Lexington; and Kentucky State University, Frankfort.
There is a better thing than the observance of Christmas Day, and that is keeping Christmas . . Look around you for a place where you can sow a few seeds of happiness. Are you willing to believe that love is the strongest thing in the world? Then you can keep Christmas. And if you can keep it for a day, Then why not always?
-Henry Van Dyke
Happy Holidays? Cope with Stress, Tension I’m dreading the holidays. Something always happens and I usually become very upset. Is there anything I can do to de-stress and actually enjoy myself this year? First, you’re not alone. The holiday “blues” often stem from the demands of the season—shopping (on a deadline, no less), parties, family obligations, housecleaning, decorating, houseguests—you name it, there’s always something extra to sap your time and energy. It’s also often a time many people feel lonely or soberly self-reflective as the year draws to a close. Combine that with fatigue, financial stress, and disappointments stemming from unrealistic expectations, and you have a solid mix for stress, tension and even depression. The National Mental Health Association and the Mayo Clinic offer tips for coping during the holidays. Among them are: -- Be realistic about time and traditions. Be sure to pace yourself during the holidays. Remember, you don’t have to accept every invitation. Prioritize your activities, and make sure you have the time and energy to enjoy the ones that are most important to you. And be sure you don’t get so caught up in yearning for the “good old days” that you can’t enjoy today’s festivities. Traditions change over time, no matter how enjoyable they once were. Try something new; you might find you like it. -- Accept that it’s OK to feel sad or lonely. These are common feelings this time of year, especially if a loved one has recently died or you’ve been through another stressful situation. If you feel this way, know that it’s normal and that you don’t have to force yourself to be happy just because it’s the holidays. -- Reach out to others. If you’re hosting the family gathering this year, get help for meal preparation and clean-up. If you feel alone and have few obligations on your time, try volunteering at a local church or organization. Reaching out to family and friends; contacting someone you haven’t heard from for awhile; and getting involved in larger causes can get you the support and companionship you may be looking for. -- Keep up healthy habits. Holidays shouldn’t be your excuse to overindulge on sweets, snacks or alcohol. Some indulgence is OK, but going overboard can lead to additional stress, guilt, and, in the case of alcohol, depression. Be sure to build in time for both physical activity and sleep. Source: Family Fundamentals, Martha Filipic, November 2005. Family Fundamentals is a monthly column on family issues especially regarding finances and relationships. It is a service of Ohio State University Extension and the Ohio Agricultural Research and Development Center
Healthy People, Healthy Finances, Healthy Relationships
GIFTS FROM THE HEART For Christmas
LOVE: Children need to feel that they matter very much to someone. ACCEPTANCE: Children need to believe that parents like them for themselves–just the way they are. SECURITY: Children need to know that they belong to a family or group; that there is a place where they fit in. CONTROL: Children need to know that there are limits to what they are permitted to do and that parents will hold them to these limits. INDEPENDENCE: Children need to know that parents have confidence in them and in their ability to do things for themselves and by themselves. FAITH: Children need to have a set of moral standards to live by. GUIDANCE: Children need to have grownups around them who will show them by example how to get along with others. PROTECTION: Children need to feel that their parents will always keep them safe from harm. Source: Practical Potpourri, OSU Extension, Wayne County, December 2001
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All educational programs conducted by Ohio State University Extension are available to clientele on a nondiscriminatory basis without regard to race, color, creed, religion, sexual orientation, national origin, gender, age, disability or Vietnam-era veteran status.
Keith L. Smith,
Associate
Vice President for Ag. Admin. and Director, OSU Extension
TDD No. 800-589-8292
(Ohio
only) or 614-292-1868
Updated: November 2005