Once the last box of decorations is put away there seems to be a natural tendency for a new start. Lucky us, we can actually start working in our yards and gardens, unlike those farther north who can only drool over the seed catalogs for the next few months. Whether it’s a resolve to keep your house clutter free, eat more nutritious meals or stick to your budget, taking on a new challenge is much easier and more likely to work if it is broken down into smaller goals.
Resolutions are also more successful when others are included. You probably need to enlist your family’s help in reducing clutter but also having a friend to share your progress with you may be the incentive you need to make the extra effort. Try meeting for coffee every couple of weeks to share your progress with each other. If you’re afraid meeting for coffee will encourage you to overeat, meet for a walk. You don’t have to have the same goals although sharing ideas might make it more fun. Having someone to commiserate with as well as share in the successes makes resolutions seem much less daunting. Don’t forget to celebrate your successes along the way.
DASHing Through the Year
Did you make a resolution to help your family develop healthier habits this year? Losing weight and exercising more are among the top resolutions each year, but sticking to them can be challenging. This year, try changing the focus to developing a healthier lifestyle with your family instead of just eating less or exercising more. Focusing on all the good things you can do is usually more effective than developing a list of what you can’t do. Just like kids, we all crave what someone tells us we can’t have!
Each quarter, Living Well will offer tips based on DASH, the Dietary Approach to Stopping Hypertension. DASH was developed by a consortium of four research centers across the country including Pennington Biomedical Center in Baton Rouge; John Hopkins Medical Institutions in Baltimore, MD.; Brigham and Women’s Hospital, Boston, Mass.; and the Duke Hypertension Center and the Sarah W. Stedman Nutrition and Metabolism Center, Durham, NC. It has proven so effective as a healthy lifestyle that it is considered along with MyPyramid as a recommended plan for most people, not just those trying to control hypertension.
About DASH
A healthy lifestyle can help to prevent and treat hypertension (high blood pressure) and reduce the risk of heart attack and stroke. Recommended lifestyle changes to help prevent or lower high blood pressure include losing weight if overweight, reducing dietary sodium, healthy eating, exercising more and limiting alcohol consumption. Recent studies show that blood pressure can be lowered by following a healthy eating plan called DASH (Dietary Approaches to Stop Hypertension) and by eating less salt (sodium). While each step alone lowers blood pressure, the studies showed that the combination of the DASH eating plan and a reduced sodium intake gives the biggest benefit. The greatest blood pressure-lowering benefits were for people eating the DASH diet at the lowest sodium level (1,500 milligrams per day) compared to 2,300 mg and 3,300 mg per day. The Dietary Guidelines recommend that most Americans eat no more than 2,300 mg of sodium a day (about 1 teaspoon of table salt).
DASH is rich in low fat dairy foods, fruits and vegetables and is a recommended eating plan by the 2005 Dietary Guidelines for Americans. The DASH eating plan for a person needing 2,000 calories includes 2-3 servings of low fat dairy foods, 4-5 servings of fruits and 4-5 servings of vegetables a day.
DASH also includes whole grains, poultry, fish and nuts and has reduced amounts of fats, red meats, sweets and sugared beverages. The DASH eating plan follows heart-healthy guidelines to limit saturated fat and cholesterol and is high in calcium, potassium and magnesium, all of which are associated with a reduced risk of high blood pressure and stroke.
Go to http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/newdash.pdf for DASH eating plans at several different calorie levels and two levels of sodium intake (1,500 and 2,300 mg per day) available from the National, Heart, Lung and Blood Institute.
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Ideas to get you started on the DASH eating plan |
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January |
February |
March |
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Try vegetables. Write down the vegetable servings you eat for a week. Not sure what constitutes a serving? Check out the Website above for a list of servings. How did you do? If you are eating fewer than 4-5 servings a day, concentrate on adding a serving every few days until you reach your goal of 4-5 servings daily.
• Let each family member have a turn picking out a seasonal vegetable to try. Farmers markets and produce stands will have a variety of fresh greens along with varieties of squash, turnips, rutabagas, parsnips and other winter produce.
• Keep a container of carrot and celery sticks, red pepper strips, raw turnip slices or other vegetables in the fridge for children’s snacks.
• Enjoy a cup of homemade vegetarian vegetable soup before meals. Make the soup the heart-healthy way by reducing the amount of salt and flavoring with herbs.
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Fill up with fruit. Write down the number of fruit servings you eat for a week. Check out the site above if you’re not sure what constitutes a serving. Add a serving every few days until you reach the goal of 4-5 servings daily.
• Replace a glass of juice with 2 pieces of fruit.
• Serve fresh berries in a pretty glass dish with a dollop of light whipped topping for an easy but elegant dessert.
• Chop up an apple or add strawberries or mandarin orange slices to a lettuce salad.
• Core and slice an apple to eat while getting dinner instead of snacking on junk food or tasting everything you’re cooking.
• Use only fruits canned in their own juices.
• Dried fruits make good snacks but be sure to watch the serving size. It’s easy to overdo. |
Choose wisely. A few careful substitutions can help you eat healthier.
• Gradually increase dairy products to 3 servings a day. For example, drink milk with lunch or dinner, instead of soda, alcohol or sugar-sweetened tea. Choose low-fat (1 percent) or fat-free (skim) dairy products to reduce total fat intake.
• Bring a healthy snack to work. A low-fat cheese stick, a banana or baby carrots are all easy to tote and to eat.
• Eat at least one serving of fresh Louisiana produce each week. Fresh greens, early strawberries, Louisiana citrus and Louisiana yams are all good choices.
•Don’t forget, calories do count. If you are adding servings of fruits, vegetables and dairy, you need to reduce or eliminate other foods from your diet. Fruits and vegetables are generally filling but low-calorie so make good replacements for less nutritious foods. |
Guest Column
Our guest columnist this issue is Deborah Cross, Family Resource Management Agent for Iberville, West Baton Rouge and Pointe Coupee Parishes. She is housed in Iberville Parish.
Getting More for Your Gas Dollar
Driving every day to and from work and even driving across Louisiana, I see gas prices are falling in most places. But with our economy the way it is we still need to search for ways to save on our gasoline bill for other financial needs. Maybe the best way to save at the gas pump is to change our driving habits and maintain our car.
Here are some tips that my family and I follow to save at the gas pump.
• Look farther down the road. Be aware of your surroundings. Don’t accelerate when approaching a stop light. Glide until you get the green light and then accelerate moderately. This not only saves gas but also your brake pads.
• Travel the highway speed. Exceeding the speed limit by a mere 5 mph results in an average fuel economy loss of 6 percent.
• Know when to use the air. Air conditioning can decrease your fuel efficiency as much as 12 percent in stop-and-go traffic, so lower the windows. But at high speeds, driving with the windows open can decrease the overall fuel efficiency of the vehicle.
• Travel light and pack smart. Extra weight decreases fuel economy. Hauling an extra 100 pounds in your vehicle reduces fuel economy by up to 2 percent. Place luggage inside rather than on the roof or trunk to minimize drag and increase mileage.
• Pick your lane and stick with it. Traffic studies have shown that changing lanes doesn’t result in significantly reduced travel time. So choose your lane and turn on your cruise control.
• Drive during off-peak hours when possible. Sitting in traffic isn’t much fun for you or your car. Try adjusting your schedule to avoid the traffic jam. This will save you a lot of fuel.
• Carpool when possible. If you can carpool with a friend to and from work, you will save gasoline money and help relieve driving stress.
• If you live in the city take a bus whenever possible.
• Walk or ride a bike for short trips that are close to home. It is great exercise and you might also save time by not having to circle the parking lot for a close parking space.
• Take care of your car. Do regular maintenance such as oil changes.
• Keep your car tuned up is necessary. Maintenance can save you up to 165 gallons of gas per year.
• Make sure tires are properly inflated. Once a month check your tires for proper pressure. For every pound of pressure below recommended levels, fuel economy drops 1 percent. Keeping your tires properly inflated means a savings of about a tank of gas per year.
• Plan your trips and errands so you drive fewer miles.
• Talk to two or three insurance agents about lower cost for your car insurance.
• Check ads for sale prices on motor oil, antifreeze and windshield washer fluid.
• Don’t top off your car at the pump. This is wasted money and bad for the environment because the extra fuel evaporates within 10 minutes of driving.
Lastly, don’t just buy a new car to save money on fuel. Especially if you own your current car outright and there is nothing major wrong with it. It’s hard to burn a new car payment’s worth of fuel savings each month. Remember, a new car loses thousands of dollars of its value as soon as it is driven out of the dealer’s lot.
Go to www.lsuagcenter.com for more ways to save money for your family.
Keeping Your Family Safe and Warm
Winter can be a magical time of year. Even when the days are cold and gray, we can chase away the doldrums with a cozy fire in the fireplace or the soft glow of candlelight. Yet, winter is the peak period of house fires. One of the major causes of house fires is inappropriate or careless use of candles and heating sources. What can you do to keep your family safe but warm during the winter months?
Candles
Most fires caused by candles occur because the candles were too close to materials that could catch on fire, such as curtains, bedding and furniture. Also, many house fires were started by a candle left burning after falling asleep. The following tips describe how to use candles responsibly and safely:
• Candles should be at least 12 inches from any materials that could burn.
• Candleholders should be sturdy, stable and safe.
• Never leave a candle burning in a room alone.
• During emergencies, use flashlights instead of candles.
• Use battery-operated flameless candles rather than real candles.
Heating Sources
Most house fires in the winter are due to faulty equipment or inappropriate use of heating sources, such as space heaters and fireplaces. You can help protect your family by following these guidelines:
Space Heaters
• If you are buying a space heater, make sure there is a mark that the heater has been inspected by an independent testing laboratory.
• If the space heater is stationary, a professional installation is recommended.
• For portable space heaters, be sure the outlet has enough capacity to supply the heater safely (see manufacturer’s recommendations) and NEVER use an extension cord with your space heater.
• If your space heater uses liquid fuel, refuel in a ventilated area when the heater is cool. NEVER use gasoline in a heater unless the manufacturer’s directions state it is safe to do so.
• Be sure to turn off the space heater when no one is in the room
Fireplaces and Woodstoves
• A major source of fireplace house fires is an oily buildup of creosote. Be sure to have your chimney inspected each year, and use only seasoned, dry wood. NEVER use artificial logs in a wood stove.
• When starting a fire, use only paper or kindling wood; NEVER use flammable liquids (such as gasoline or kerosene) to start an indoor fire.
• A sturdy mesh screen will help to prevent sparks from flying out of the fireplace into the room.
General Tips to Avoid Carbon Monoxide Poisoning
• Carbon monoxide is a deadly byproduct created when heating sources are faulty or are not used properly.
• Avoid carbon monoxide by venting all heating equipment to the outside. Be sure to keep vents unobstructed and properly sealed against the building.
• Install a carbon monoxide detector outside each sleeping area.
Keeping Children from Playing with Fire
Sadly, many young children under the age of five die each year from playing with matches or lighters. Here are some tips to help keep your child safe from the temptation of playing with fire:
•Keep matches, lighters and all other dangerous household substances stored in a locked cabinet that is out of the child’s reach and sight. Keep in mind that children are naturally curious and can be very creative when they are attracted to things in their environment.
• Use child-resistant lighters. Remember, however, that “child-resistant” is not necessarily “child-proof.”
• Avoid entertaining children with matches or lighters; children love to imitate what the adults in their lives do.
• When talking to your child about fire, be sure to explain calmly but firmly that only adults may use matches or lighters and to tell an adult if matches or a lighter are found.
• Although children tend to be curious about fire, some children in crisis use fire to act out their stress and should be seen by a trained professional.
Fire Protection Strategies
We have looked at some safety tips for preventing fire. Unfortunately, many of us will experience a fire at home. The best ways to keep your loved ones safe in the event of a fire is through the use and maintenance of fire alarms and fire extinguishers and the development and practice of a family escape plan.
Smoke Alarm Safety Tips
There are two types of smoke alarms, and both are recommended for the best protection:
• Ionization smoke alarms are more sensitive to flaming fires. Photoelectric smoke alarms are more sensitive to smoldering fires. Some smoke alarms are a combination of both types.
• Be sure the alarms you install have been inspected by an independent testing laboratory.
• Alarms should be installed in every bedroom, outside each sleeping area and on every level of a home; they should be interconnected so that all alarms sound if one goes off. Because smoke rises, alarms need to be high, either on the ceiling or high on a wall.
• Many alarms are hard-wired into homes today; these alarms should be installed professionally and replaced every 10 years or sooner if they begin to malfunction. Other alarms use batteries which must be replaced periodically; a chirping sound signals when the battery needs to be replaced.
• Test alarms every month to be sure they are working properly.
• Since alarms may be sensitive to cooking fumes or steam, install an alarm with a “hush” button that will keep the alarm from sounding temporarily.
• For those who are hearing-impaired, alarms have been developed that operate with a strobe light or vibration device.
Fire Extinguishers
• When purchasing a fire extinguisher for your home, choose a multipurpose extinguisher that can be used on any type of fire. The extinguisher should be large enough to put out a small fire but small enough to be managed easily. The extinguisher should have a mark indicating it has been independently tested.
• Extinguishers should be stored close to an exit.
• Fire extinguishers should be used only in the case of small, contained fires. With fires that are large or quickly spreading, it is more important to get out of the house quickly and call for help from a safe place.
• Become familiar with how to use an extinguisher BEFORE a fire occurs. You may be able to get training from your local fire department.
How to use an extinguisher:
• Keep your back to the exit.
• Pull the pin (nozzle should be facing away from you) after locking mechanism is released.
• Aim low at the base of the fire.
• Squeeze the lever.
• Use a sweeping motion.
• Leave immediately if the room begins to fill with smoke.
Family Escape Plan
Smoke detectors and fire extinguishers provide some degree of security, but in the event of an actual fire, people may become confused and panic. Therefore, having a well-thought-out family escape plan – and practicing the plan on a regular basis – may be the most critical part of keeping your family safe.
• Identify all of the exits in your home. There should be two ways out of each room in the house.
• Walk through the plan with everyone in the household, assigning an able-bodied adult to assist any family members who may have difficulty following the plan on his or her own.
• Choose a place to meet that is a safe distance from the home.
• Have every family member memorize the emergency phone number.
• Make sure your street number is clearly visible at night.
• If there are security bars on your windows, equip them with emergency releases.
• Practice your family escape plan on a regular basis.
We may not be able to predict if or when a fire will occur. However, using heating sources wisely, installing and maintaining appropriate emergency equipment and developing and practicing a family escape plan may equip your family with the basics they need to remain safe and warm through the winter months.
Reference: National Fire Protection Association http://www.nfpa.org
Don’t burn storm debris in your fireplace unless you know the kind of wood it is. Often the trees most likely to fall are the ones least suitable for fireplaces. Pine is especially dangerous because it creates a buildup in the chimney that can cause chimney fires. Wood that is not properly dried may create excessive smoke.
Surviving and Thriving in Difficult Economic Times
Financially, 2008 was a very difficult year for many people. Between the high number of home mortgage defaults and foreclosures, rising unemployment rates, declining stock market prices and home values, multiple bank and investment firm failures, a credit crunch and increased costs for basic necessities such as food, heating oil and gasoline, some would suggest that we have been experiencing a “perfect storm.”
What should you do?
Protect yourself and take cover, financially, just as you would in the event of a real hurricane. Below are 10 “tried-and-true” financial planning and investing recommendations that are appropriate anytime, but especially now, to survive and thrive in today’s difficult economic climate:
1. Spend less than you earn and avoid excessive debt. As household income is reduced because of unemployment or reduced investment earnings, and household expenses continue to rise, adjust your household spending plan (budget) accordingly or prepare one for the first time.
2. Be future-minded. Research indicates that, at every income level, people who are “planners” are more successful financially feel better about their financial situation than those who do not plan ahead. Planning for the future includes the following: (a) taking a long-term view of historical investment returns, (b) calculating the savings required to achieve future financial goals such as retirement, (c) saving and investing regularly to achieve financial goals and
(d) proactively addressing potential future challenges such as the cost of long-term care and estate planning.
3. Follow recommended financial practices. Studies from a number of sources indicate that many people do not put into practice the action steps that are frequently recommended by financial experts. These include preparing a will, making a written list of financial goals with a target date and dollar cost, setting aside 3 or more months or expenses for emergencies, calculating net worth periodically and following a spending plan or budget. Beefing up emergency reserves and monitoring income and expenses are especially important during current uncertain times.
4. Build human capital. One of the best defenses against unemployment is to be a productive worker with current job skills that are in demand by employers or as a consultant. Leadership skills and the ability to work well with others are also important. Another way to build human capital is to practice good health habits such as eating nutritious meals and getting adequate sleep and exercise.
5. Make compound interest your friend. Invest early and often, particularly in tax-free (municipal bonds or bond funds) or tax-deferred (IRAs) investments, where income taxes are not owed or can be postponed until later life. Avoid tapping retirement savings before retirement unless absolutely necessary. Another thing to avoid is making minimum payments on credit cards. In this situation, compound interest works against you. For example, a $3,000 balance on an 18% credit card with minimum payments of 3% of the outstanding balance will take 14 years to repay and cost $2,625 in interest charges.
6. Save and invest regularly. Dollar-cost average by making regular deposits to purchase stocks or mutual funds at regular time intervals, such as $50 a month. In declining markets, you’ll buy more shares with your fixed deposit. Think of market declines as a “sale” at a department store and continue investing regardless of current market volatility. Also make deposits to savings plans such as 401(k)s that are available through your employer and earn the maximum available match. Rebalance your portfolio as the market changes percentages in stocks, bonds, and other asset classes.
7. Develop a personal asset allocation strategy. Then, stick with it. Asset allocation is the way you divide your portfolio among various asset classes such as stocks, bonds, real estate and cash assets. Your asset allocation strategy should be based on your investment risk tolerance level and the time frame required for your financial goals. Generally, the longer the time horizon, the more risk you can afford to take, consistent with your risk tolerance level. The shorter the time horizon, the less risk you might want to take. Your asset allocation strategy is a guidepost when markets are uncertain. If you decide to work with a financial advisor, he or she may refer to your investment strategy as an “investment policy statement.”
8. Know your risk tolerance level. Risk tolerance is a key factor in building a suitable investment portfolio regardless of whether markets are up or down. Go to http://njaes.rutgers.edu/money/riskquiz/ for a research-based investment risk tolerance assessment tool. Research conducted with this instrument has found that risk tolerance often varies with the direction of market indices. Ideally, risk tolerance should be somewhat stable regardless of market conditions.
9. Keep your investment portfolio diversified. Diversification helps mitigate investment risk and can be achieved by including different asset classes within your portfolio and different types of investments within each one. For example, within the asset class of stocks, one could have large and small companies, growth and value stocks and foreign and domestic stocks. A common way that investors also diversify their portfolio is to buy investments, such as mutual funds, which are already diversified because they pool together many different securities. Without adequate diversification, investors are vulnerable to losses caused by declines in the value of a particular type of investment or industry sector.
10. Buy low and sell high. While this is a fundamental principle of investing, many people do the exact opposite because their emotions cause them to sell in a panic during declining markets, particularly extremely volatile downturns such as those seen in the last quarter of 2008. A good way to “buy low” is to follow a dollar-cost averaging strategy, as described above. Dollar-cost averaging helps take the emotion out of investing because new investment deposits are made automatically regardless of market conditions.
Reference: Barbara O’Neill, Ph.D., CFP. 2008.
Having trouble throwing stuff away? Try the buddy system for cleaning out closets or storage areas. You’re much less likely to hold on to something if you have to justify it to someone else. Get several friends involved and when you’re done with everyone’s closets hold a joint garage sale or make a trip to a donation center and then celebrate your success together with a special treat.
Go, Slow and Whoa During ‘Eat Right’ Month
“Eat Right” is the theme of the March 2009 National Nutrition Month, which is conducted annually by the American Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.
Registered Dietitian Day, also celebrated in March, increases awareness of registered dietitians as the indispensable providers of food and nutrition services and recognizes RDs for their commitment to helping people enjoy healthy lives.
Eating in moderation is healthy eating. Nutrition experts recommend choosing and eating a variety of foods from MyPyramid food groups – Grains, Vegetables, Fruits, Milk, and Meat and Beans – in recommended amounts.
The “Go, Slow and Whoa” approach is a quick and easy way to eat in moderation. Go – eat more of the foods in each food group that contain little or no solid fats, added sugars. Slow – eat fewer foods that have some solid fat, sugar and/or salt. Whoa – eat foods high in solid fat, added sugar and fat occasionally or rarely.
For additional information about eating healthfully using the MyPyramid, contact the LSU AgCenter. Go to www.healthierus.gov/dietaryguidelines and http://mypyramid.gov/ for more information about the Dietary Guidelines and the MyPyramid food guidance system.
Plan for a Healthy State
Everyone wants to live in a healthy, vibrant community – one where there are good employment opportunities, good schools, affordable housing and terrific people. Louisiana already has terrific people, but did you ever consider that we are an important part of a healthy community and future economic development?
Check your responses to the questions below.
Have you ever said…
1. I didn’t have all that fancy stuff at school, and I turned out all right?
2. We tried that a few years ago but it didn’t work.
3. That might be OK for someplace else, but we don’t need it here.
4. Kids today have too much book learning and not enough street smarts.
5. We don’t’ want a new plant, housing development, etc. It would just bring in new people and they wouldn’t fit in.
6. We’re a poor state. We can’t afford that.
7. We’re different from every place else.
Although there’s an element of truth in each statement, we have to examine why we feel that way. Change for the sake of change isn’t always good and, honestly, some things just don’t work. Without realizing it, however, we might be keeping our communities from flourishing.
Often we hear discussions at the national level and assume they apply to us. Newcomers often remark that Louisiana is its own worst enemy. We think we’re poor, don’t have advantages others may have, pay too many taxes and the list goes on. Think about it.
• Do you buy in to the rhetoric, or are you willing to move forward?
• Have you ever looked at our tax burden compared to other states or just automatically vote down a change in taxes?
• Have you ever participated in parish planning meetings or just assume someone is trying to pull a fast one?
• Do you oppose zoning because you believe no one should tell a property owner what to do then complain because an undesirable business moves in next door?
Finding a common ground that is acceptable to everyone is a difficult task but willingness to work toward the common good is a major step toward a healthy community.
Go to www.Louisianaforward.com and click on Louisiana Community Network if you are interested in learning more about preparing your community for economic development from the Louisiana Economic Development department.
Heart Health Program
A Heart Health Program will be held on February 3, 2009 at 6:00 p.m. The program is FREE of charge and will be held at the Vermilion Parish Extension Service Office located at 1105 W. Port St. in Abbeville. Topics to be covered are heart health numbers, ways to prevent heart disease and more. For more information or to pre-register call 898-4335.
Up and Coming Events
January
8 LVFC 2009 Convention Planning Meeting, 10:00 a.m., Landry’s Restaurant, New Iberia
14 Mardi Gras Workshop, 9:00 a .m., $5.00
21 Iberia VFC Executive Board Meeting, 11:00 a.m.
23-24 Vermilion Parish Livestock Show, Abbeville
26 Iberia VFC Council Meeting
26-27 LVFC Board Meeting – Tall Timbers
31 Vermilion 4-H Demonstration Day; Beef and Seafood Cookery, 8:30 a.m., Kaplan High School
February
3 Heart Health Program, 6:00 p.m., Vermilion Extension Office
5 VVFC Council Meeting, 9:00 a.m., Vermilion Extension Office
5 VVFC Scholarship Meeting, 1:00 p.m., Vermilion Extension Office
7 TV Program at Noon on Meet Your Neighbor
16 VVFC Money Management Tour to Marksville – Contact Romona Babineaux for more information
24 Office closed in observance of Mardi Gras
March
2 Dr. Suess Read Across America
15 VVFC Cake Bingo, 1:00 p.m., Kaplan K.C. Home
15 Books read due to Donna Breaux
16 VVFC Cake Bingo Evaluation Meeting, 9:00 a.m., Abbeville Library
25 District 4-H Cookery Contest, Jennings
25 VVFC Achievement Day Forms Due
28 Vermilion 4-H Achievement Day, 8:30 a.m., Kaplan High School
Sincerely,
Mandy Armentor, MS, RD, LDN
Assoc. Extension Agent (FCS-Nutrition)
Vermilion Parish
Vermilion Parish Office
1105 W. Port Street
Abbeville, LA 70510