Category Archives: How-To’s

Strategies to help young children learn life skills and gain self-confidence

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Courtesy MSU Extension

By Tracy Trautner, Michigan State University Extension

 

“I love you too much to deny you the privileges of making mistakes.” – Kathy Lee Gifford, The Gift That I Can Give.

 

If your goal as a parent is to protect your child from getting hurt or avoid confrontation, then you are parenting from a fear-based perspective. This can create anxiety for a child attempting to explore their world and learn from their mistakes. It is difficult to let “stuff happen”, as a parent’s natural instinct is to protect their children. We don’t want our children to feel distressed so we protect them. However, is parental protection worth missing out on some of the valuable life lessons a child can learn when they are given the opportunity to explore and make mistakes on their own?

 

When children are able to process their emotions related to good or bad decisions, parents may not need to say or do anything else. Instead of jumping in and protecting children, learn to trust natural consequences to do much of the teaching for you. Dealing with frustration is a building block for coping skills in life.

 

When you constantly remind your child what to do, such as pack their backpack or put their dishes in the sink, you are teaching your child they are not capable of being responsible without you telling them what to do. This parenting technique will not teach your child to respect themselves or develop necessary confidence skills to be successful later in life. When we allow our children to attempt something new and fail at a young age, the consequences are far different than when they make a similar mistake later.

 

For example, allowing them to negotiate on their own for a turn on the swing or deciding to do something against the rules of the school just because they want to be liked by their friends are both scenarios that will teach valuable lessons for the future. The worse possible outcome is they are sad because they did not get a turn on the swing or sent to the school office for a few hours of detention. Next time—and there will definitely be a next time—they will be a better negotiator or able to stand up to their friends and say “no” when they are making bad decisions. These lessons would not have been learned if a parent or caregiver was hovering and guiding their child’s every move.

 

Fast forward when they are 18 years old and have not developed a strong sense of self because they have been protected their whole life. They may get into a bad situation where the outcome is much more severe and possibly has life-altering consequences.

 

While it is hard thing to witness, when we allow a child to fail frequently early in life, they will build strong resiliency skills that will allow them to deal appropriately with letdowns and sticky situations in the future. According to pediatrician Dr. Jennifer Cunningham, young children are more resilient than we think and cannot grasp the gravity of situations like adults can and don’t dwell on things to the same extent.

 

When a child makes a mistake, help them reflect the situation as well as the part they played in the scenario. Focus on the moment they made a decision to participate or make a bad choice and discuss alternative options that would have had a better outcome. We want our kids to feel equipped and competent. It can be a great feeling for parents when they feel they have raised young adults who are responsible, trustworthy and resilient.

 

Michigan State University Extension suggests helping the child process their decision by asking what happened, how it happened and why it happened. In the future, they will think about this process, make better decisions and take responsibility for their actions. It will encourage them to think things through next time. With some thoughtful, compassionate guidance, we can turn unhappy events into a valuable learning experience that will help the child make better decisions in the future.

 

To learn about the positive impact children and families experience due to MSU Extension programs, read our 2017 impact report: “Preparing young children for success” and “Preparing the future generation for success.” Additional impact reports, highlighting even more ways Michigan 4-H and MSU Extension positively impacted individuals and communities in 2017, can be downloaded from the Michigan 4-H website.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

 

 

Five home hacks to reduce your food waste footprint

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By Christi Demitz, Jenna Kaufman-Ross, Michigan State University Extension

 

In our modern culture of endless choices, food waste has become a hot topic among food policy advocates and environmental officials. According to the Food Waste Alliance, about 80 billion pounds of food are tossed in American landfills each year, which contributes to increased greenhouse gas emissions and billions of dollars wasted. If aggregated into one giant heap, this amount of wasted food would fill the Rose Bowl Stadium, which would make for a pretty pungent football game!

 

Fortunately, the USDA and EPA have teamed up in an effort to cut U.S. food waste in half by the year 2030. While this goal addresses over half of the food waste in landfills, it fails to address the nearly 50 percent of food waste generated by residential and consumer sectors. Therefore, it is important to recognize the steps we can take to reduce food waste. Below are five easy strategies for repurposing and revitalizing food right in your home kitchen. Such creative, simple solutions can help reduce personal food waste while consequently stretching your food budget!

  1. Look for inner beauty. When shopping for fruits and veggies, do not judge a book by its cover! Just because produce might look odd or unconventional, it is still as delicious and nutritious as its more traditionally shaped peers. Oftentimes these ugly veggies are deemed inedible by shoppers and left to rot in the store and eventually thrown away. Save the ugly produce! Reserve bizarre fruits for smoothies and jams. Chop up peculiar veggies for soups, stews, sauces and salads. You can oven roast them, or feature them whole in a crudité.  More and more companies, such as Imperfect Produce on the West Coast and Hungry Harvest on the East Coast, are hopping on the ugly produce bandwagon. Additionally, super markets such as Walmart have started discounting misshapen produce to lessen their food waste footprint. While such systematic initiatives have not yet sprouted in Michigan, take it upon yourself to be an ugly produce hero and rescue these poor edible outcasts. For more ugly inspiration, follow @UglyFruitandVeg on social media.
  2. Create a broth bag. This genius idea from The Kitchn.com gives purpose back to all those vegetable “odds and ends” and redirects them into flavor-boosters for soups, stews, stocks and sauces. When cutting up your vegetables, save those nubs, cobs, ends and tops and freeze them in a container or freezer bag for a later use. Otherwise demoted to the garbage heap, these odds and ends are filled with optimal flavor potential. For a decadent, next-level soup, add your leftover hard cheese rinds to the broth bag and freeze.
  3. Preserve your herbs. Chop your leftover herbs and freeze in ice cube trays topped with a bit of olive oil. Once frozen, pop them out and store in freezer bags for a later use. Drop cubes into sauces, soups, stews or any other time you are in the market for an herb-infused olive oil.
  4. When in doubt, make pesto. Pesto is traditionally a sauce made with basil, parmesan cheese, olive oil, pine nuts (or walnuts), garlic and lemon. Get creative by using kale, carrot tops or beet greens along with or instead of the basil.
  5. For all other food scraps, compost. You have heard of composting. You know, that cyclic concept of conserving all of your food scraps, coffee grounds, egg shells, peels and skins and turning them back into fertile soil for future growth. Though it sounds idyllic, it is oftentimes associated with smelly, rotting food, which can be a major barrier for those considering composting. Services such as Organicycle and other similar programs aim to eliminate that barrier and make composting about as hassle and smell-free as it gets with curbside pick-up for a low cost, and for those ambitious gardening folk out there, Michigan State University Extension offers programs and resources to manage your own compost pile!

We can all do our part to reduce food waste. Just employing a few of these tricks can cut back on your residential waste and might even save you a buck or two! For additional resources on food waste reduction, head to MSU Extension.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

 

 

‘Bystanders are usually the first responders’

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By Jason Singer, Spectrum Health Beat

Photos by Chris Clark

In October 2017, a bullet shattered Paolo Bautista’s arm in a mass shooting at a country music concert in Las Vegas.

As the bullets rained down on concertgoers, Bautista’s quick-thinking sister stuffed her wound with a sock. A stranger pulled a belt tight above the hole. Doctors say this makeshift tourniquet saved Bautista’s life.

Fifty-eight people died in that incident.

As the number of mass shootings in America increases—there were 11 school shootings in the first three weeks of this year—advocates would like to see tourniquet kits made available in public spaces such as schools, shopping malls and arenas.

Doctors believe tourniquets could potentially save lives if they were more readily available in places where mass shootings can occur.

Photo by Chris Clark, Spectrum Health Beat

“In reality, bystanders are usually the first responders,” said Laura Maclam, injury prevention and outreach coordinator for trauma services at Spectrum Health Butterworth Hospital. “Whether it’s three minutes or six minutes or nine minutes that you’re waiting for the ambulance, if you can get care during that time, it can be the difference between life and death.”

Maclam is spearheading Butterworth Hospital’s Stop the Bleed campaign, part of a nationwide effort to increase the number of tourniquets in public spaces and teach citizens how to apply them.

“Just like we train people to administer CPR, we should be training people on how to stop bleeding,” Maclam said.

Past is present

Tourniquets are not a new invention.

As Alexander the Great marched through Asia and northeast Africa during the fourth century B.C., tourniquets were used to staunch the bleeding of wounded soldiers.

They were used by the ancient Romans under Julius Caesar and during the American Revolution under George Washington, and by nearly every army in between.

The most basic tourniquet is basically a tight cord or bandage placed above a wound, which compresses the limb and restricts blood flow. It prevents injured people from quickly bleeding to death.

But tourniquets fell out of favor after World War II, when medical experts blamed prolonged cutoff of blood flow for the number of amputations soldiers were suffering.

Transportation was much worse in those days, and it often took many hours—if not days—for wounded people to get treatment. That’s no longer the case.

The thinking began to change after a study found that 10 percent of combat deaths in the Vietnam War could have been prevented by tourniquets.

Photo by Chris Clark, Spectrum Health Beat

In the 1980s, the Israeli military adopted them. And by 2005, the American military had re-adopted them after a study at an Iraq hospital showed that 87 percent of patients who came in with a tourniquet survived. Among those who were good candidates for tourniquets but didn’t receive them, none survived.

“Tourniquets have come along way,” Maclam said. “When applied properly, they can cause quite a bit of pain, but they stop blood loss very effectively.”

If a tourniquet stays on many hours it could still lead to amputation, but that rarely happens, Maclam said. And even if it did, “loss of limb is better than loss of life.”

Life lessons 

The Stop the Bleed campaign began in 2012 after the Sandy Hook school shooting in which 20 children and six adults were massacred.

“There’s a research project called the Hartford Consensus that came together after Sandy Hook,” Maclam said. “What they realized: Potentially several of those lives could have been saved if some bleeding could have been controlled at the scene.”

The Obama administration heavily promoted the Stop the Bleed campaign. It recommended that tourniquet kits be added to locations where automatic external defibrillators are available—places such as stadiums, business offices, airports, airplanes, hospitals and shopping centers.

Maclam and Butterworth Hospital’s goal is to get tourniquet kits in as many places as possible in Michigan.

They’re providing free or low-cost training to any person or group who wants it. The Spectrum Health Foundation recently donated $10,000 to the campaign.

Maclam said anyone, including children as young as 11, should be taught the basics of how to stop bleeding in an emergency scenario.

Photo by Chris Clark, Spectrum Health Beat

“I think I could teach anyone,” she said. “It can be a little scary—some people don’t want to think about blood or an open would—but it’s just like teaching someone CPR or an AED. It’s a little upsetting, but it’s important.

In the last decade, 40 percent of mass shootings have occurred at education institutions, Maclam said. These types of large gathering places are prime for this sort of campaign.

“So, looking at universities, local schools, the arena, the places you think about where people gather—sporting events, malls, school buses, elementary schools, mass transit,” she said. “There’s a program out of Seattle—they have light rail there—and they taught all their employees. Any opportunity where people can gather, those are probably the best targets and the best places for installation and training.”

Beginning last year, Michigan passed a law requiring students to learn how to administer CPR and AED before graduating. Maclam believes tourniquet kits should be included in that curriculum.

“I think this will be included with that education moving forward,” she said. “In order to graduate, what a great thing to add.”

Reprinted with permission from Spectrum Health Beat.

10 Things You Can Do To Get Some Sleep

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By Ronald Christian Rivera, LMSW, Outpatient Therapist, Leonard Street Counseling Center

sleep
Courtesy Cherry Health

We know that sleep problems can cause some forms of obesity, irritability, memory problems, immune concerns,  anxiety and depression. Check out this article with a list of 10 things we can do to promote a good night’s sleep:

  1. Understand that every person needs at least 7 to 8 hours of sleep per night.
  2. Develop a sleep hygiene plan that becomes routine every night, if possible.
  3. Get rid of your television and i-technology in your bedroom.
  4. Go to bed at the same time every night.
  5. Do not eat a heavy meal before bedtime, but do eat some small carbohydrate before bed.
  6. Exercise daily but not at night.
  7. Avoid emotional conversations or arguments right before going to bed.
  8. Don’t drink too much caffeine or alcohol during the night.
  9. Don’t nap during the day…exercise instead.
  10. If you can’t sleep, get up and clean your toilet instead or wash your floors.

Reprinted with permission from Cherry Health.

Children and grief

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Photo supplied

By Tracy Trautner, Michigan State University Extension

Loss can mean many things. It can come in many forms and possibly be the loss of a loved one, a pet, a house due to a fire or of a family due to a divorce, just to name a few.

Everyone experiences and copes with a loss differently and children are no different. Depending on the developmental stage and age of the child, the responses will vary. Preschool children usually see death as temporary because they see the cartoon characters on television die and come back to life. Children 5 and older think more like adults about death but still feel it will not happen to them or people they know.


Young children may feel that the death is their fault. They may also act younger than they are, need extra attention and cuddling, make unreasonable demands and possibly wet their beds. Children of all ages may have nightmares, be irritable or show anger towards surviving family members. Additionally, older children may withdrawal from others, have a drop in academic performance, be distracted, unable to focus, have memory problems, profound sadness, experience loneliness and depression and irregular sleep and appetite patterns.

A child should never be forced to attend a funeral. Discover other ways to honor or remember a loved one. Some possibilities include planting a tree, lighting a candle, writing a story about that person, looking at photographs or telling stories. In addition, allow the child to decide how they would like to be comforted and greeted at a memorial service and funeral. Respect the child to decide if they would like to give or receive a hug or kiss, a high five or not be touched at all. Adults assume that a hug or kiss will comfort a sad child, but it absolutely needs to be the decision of the child.

When talking to children about death or loss, be direct and simple. Use words such as “died” or “death” or the “body has quit working” instead of “passed away” or “went to sleep”. Children are literal thinkers and may be afraid to go to sleep as a result. Allow them to take a break from grieving. They will not grieve continuously and will need opportunities to laugh and play. It’s OK to laugh. It doesn’t mean they aren’t still grieving the loss. Also, with a hurtful loss there is really no such thing as closure. Whether it is the death of a loved one, pet, family unit, house, etc., they will remember the situation for the rest of their lives.

Children will eventually process, learn to cope and are able to move on with their lives. Encourage them to remember in a way that works for them. One way to help is for adults to validate a child’s feelings and comments. Let them know it is OK to feel sad, mad, afraid, confused or lonely and that, possibly, you do as well sometimes. Avoid saying “you have to be brave this time of year”, “everything will be OK”, “I know how you are feeling”, which will only repress their feelings and keep them from expressing their feelings to you now and in the future.

Finally, as an important person in a child’s life, remember to take care of yourself and your well-being as well. It is OK for children to see your tears and to feel your pain. Ask them for a hug when needed. It allows your children to know it is OK to feel emotions and ask for comfort. If being around your child or other family members is too much, take a break and allow others to spend time with them. Care for yourself by eating, exercising and sleeping well. Grief can come in waves and be overwhelming at times. You cannot take care of others if you are hurting yourself. Give yourself a break when it comes to committing to extracurricular activities, cleaning the house or feeding the family home-cooked meals every night. Accepting help is a good lesson for young children to learn for the future.

During this time, everyone’s life may be in chaos. Young children need structure but at the same time change will happen, and change is good. They thrive on rituals and traditions but those will change as well. Make new traditions, talk about the future in a positive way, and share specific, good memories of the person, pet or life that has been lost.

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Employment Expertise: I need a job! How do I start my job search?

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By West Michigan Works! 

 

Are you unemployed? Do you want to break into a new field? Where do you start your job search?


A successful job search starts with a strategy; a plan with defined tasks that will help you achieve your goal.

Your first step: Take time to look at what motivates and interests you. Begin by identifying your skills, interests and values. Here are some questions to get you started:

  • What were some things you liked about previous jobs? 
  • Are there any moments that stand out or projects that you really enjoyed? 
  • What were your favorite classes in school? 
  • What work-related activities do you like doing?

The goal of this process is to dig into your motivations and passions. This exercise should act as a spring board for exploring careers that will be a good fit for you. Matching a job with your skills, interests and values will lead to higher job satisfaction. It will also save you time and help you organize the next steps of your job search process by narrowing down what fields to explore. 

West Michigan Works! offers services, based on eligibility, to help you get started with your job search, including skills assessment, one-on-one career coaching and help finding training to prepare for a new career. You can also check out these free, online career exploration tools:

  • O*Net Online provides information on careers you might be interested in — onetonline.org
  • Pure Michigan Talent Connect’s Michigan Career Explorer offers career research and exploration resources — mitalent.org/career-explorer
  • My Next Move can help you narrow down careers based on what you like to do and offers tools specifically for veterans — mynextmove.org

Employment Expertise is provided by West Michigan Works! Learn more about how they can help: visit westmiworks.org or your local Service Center.

Resolve eating unhealthy snacks at work

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By Sheilah Hebert, Michigan State University Extension

 

It is mid-afternoon and the vending machine down the hall is calling out to you. Do you take the calling and grab a candy bar and soda to satisfy the afternoon snack attack? This might leave you with feelings of guilt or feeling sluggish an hour or two later. Many people, especially those who work desk jobs, struggle with this battle on a daily basis. What is the key to beating the vending machine blues?

 

Michigan State University Extension says that planning is the number one weapon against the “vending machine assault.” If you know you are always hungry at 2 p.m., then it makes sense to have snacks handy when hunger strikes. We often run into problems when we wait to decide what to eat until we are very hungry and we then reach for the closest, quickest option. Having something quick and healthy that is readily available before we get to that point helps us to choose better options. To prevent eating unhealthy foods, MSU Extension recommends the following tips:

  • Try to pack snacks for a whole week or several days at a time and select a variety of options to choose from, so that there is always something appealing regardless of how you are feeling. Some days you may want a salty, crunchy snack like nuts or trail mix, whereas other days something sweet like fruit may be more of what you have a craving for.
  • Most offices have a refrigerator to store lunches or snacks, so bringing along a small stock of yogurt or cheese, which gives you a protein packed snack that is readily available, will give you a healthy option to curb your afternoon hunger.
  • Similar to yogurt or cheese, stocking up on carrots or jicama and hummus can help to provide you with the kick you need to finish off your day.

By packing foods at home you can control the portion size of your snack. Sometimes our best laid-out plans still go awry and we end up at the vending machine anyway. If this is the case, try to choose snacks that are lower in calories such as baked plain chips instead of regular flavored ones and tea or sparkling water instead of soda.

 

Do you have control over what is in the vending machine or can you talk to the company and make suggestions on healthier choices? If so you can ask them to follow snack options from the National Alliance for Nutrition and Physical Activity and American Heart Association Guidelines.

 

Just say no.

Remember that everything is fine in moderation, so if you generally make healthy choices, it is okay to occasionally splurge on that candy bar or bag of chips when the vending machine comes calling. Being prepared ahead of time will help make the vending machine habit a once in while occurrence rather than a once a day choice.

 

Happy snacking!

 

Michigan State University Extension offers nutrition education classes and policy, systems and environmental initiatives to support healthy choices in the workplace. Contact your local MSU Extension office to find support near you.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

 

 

Diabetes and travel: Behind the wheel precautions

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By Pamela Daniels, Michigan State University Extension

Courtesy Michigan State University Extension

It’s that time of year for residents of the northern states to drive south in search of warmth and sunshine, leaving the cold and snow behind. For others it’s time to take that long-awaited family road trip, escaping harsh weather for more mild conditions. No matter the distance or length of the road trip, what’s at the top of everyone’s list is arriving there safely. For individuals with diabetes, getting there safely becomes more than just safe driving.

For a person who is insulin-dependent, blood glucose level is paramount to the ability to drive safely. Experiencing a rapid drop in insulin levels (a severe hypoglycemic event) could possibly bring on symptoms of double vision and disorientation. Clearly problems for any driver behind the wheel.

For road trip safety, understand your physical health, chart your blood glucose levels frequently and don’t skip meals. Be prepared. Talk with your doctor about fast-acting glucose products that can be used in the event of an emergency. Your doctor and diabetic nurse educator are the best people to talk to regarding which glucose products are right for you.

Michigan State University Extension recommends these behind the wheel tips for diabetics:

  • Keep a glucose kit in your car at all times, it should be tolerant to warm and cold temperatures.
  • Before driving any distance be aware of your levels; think about how you are feeling, don’t be afraid to ask someone else to drive you if you’re feeling tired or stressed.
  • Carry your cell phone with pre-programmed numbers of 911 and family members in the case of an emergency.
  • Stop often, don’t skip meals, eat the right foods and sugars which will keep you active and alert.

As always, buckle-up, don’t text and drive and enjoy your road trip!

Michigan State University Extension recommends the following professional diabetes resources:

American Diabetes Association: Driving & Diabetes

National Institute of Health: Understanding the risk of diabetes and driving

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Beyond a paycheck: What to consider when accepting a job

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By Kathy Jamieson, Michigan State University Extension

 

When you are offered a job, it can be very exciting and sometimes confusing at the same time. Whether this is your first job, you are considering a new job, or you have been out of work for a while, there are many things to consider when evaluating a job offer. Michigan State University Extension has many resources available to help you in your job search and to make career decisions. Your answers to the following questions may help you make a decision about your next job opportunity.

Candidness

Make sure you understand the job description, what your responsibilities will be and the employer’s expectations. Consider what you will like about the job and dislike about the job.

  • Are you willing, interested and able to perform the day to day tasks?
  • Were you frank about your qualifications for the position?

Compensation

One of the first things people want to know when offered a job is what is the wage or salary. Questions about compensation and benefits should take place after the interview, once an offer has been made. In addition to the money you will be paid, consider asking about employer-provided benefits.

  • Does the company offer a health plan, what are the options, how much are the employee paid deductibles and when does coverage begin?
  • What type of retirement plan is offered and does the employer contribute?
  • Is tuition reimbursement or training provided?
  • Are there employee discounts, travel, phone, car or uniform allowance or overtime opportunities?
  • How much sick leave, vacation time and/or holiday time is provided?

In order to calculate the true compensation of the job offer, a dollar value can be added for each benefit provided. The human resource link on the company webpage often also describes the benefits available to employees.

Company culture

The environment in which you work can play a major impact on how satisfied you will be on the job.

  • Can you describe the company’s culture?
  •  Where will you be working?
  •  Would you feel comfortable working in this environment?
  •  Is the environment too noisy, quiet, fast-paced, competitive, casual, prim and proper, relaxed or energetic?
  • What are the hours you will be working and how flexible are they?
  • Are you required to work nights, weekends, holidays and/or overtime?

Commute

Consider the impact driving time may have.

  • How long is the commute to the job?
  • How much money in gas will it cost to work at the company?
  • Is travel required?
  • How often will you be traveling and to what locations?

Career development

When considering a job offer, think about the big picture. Ask yourself:

  • Does this job fit with my personal interest?
  • Will this job help you get your foot in the door of the field you’re pursuing?
  • Does this company offer opportunities for advancement?
  • Will training be provided?
  • Will this job help you achieve your longer-term career goals?

You may want to keep these questions in mind not only when deciding on a job offer, but also when looking for a job, networking, researching a company and during the interview. More information can lead to a better career decision.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464). Reprinted with permission.

Is it normal aging or Type 2 diabetes?

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An older adult’s health care provider can help to determine if they’re experiencing normal aging or if Type 2 diabetes is present. (Courtesy Michigan State University Extension)

By Linda Cronk, Michigan State University Extension

According to the Michigan State University Geriatric Education Center of Michigan, Type 2 diabetes continues to increase in the United States population. For adults over the age of 65, diabetes occurs in approximately 27 percent and pre-diabetes occurs in 50 percent of this population. When caregivers think about the overall goals of care for their loved one, it is important to understand how diabetes affects the quality of life for older adults.

The American Geriatrics Society says that older people with diabetes experience higher rates of mental and physical disability and premature death. They are also more prone to develop other illnesses, like high blood pressure, heart disease and stroke. In addition, they also have a greater risk for several conditions associated with the aging process, such as depression, reduced mental function, urinary incontinence, harmful falls, persistent pain and over-medication.

Is it normal aging or is it because of Type 2 diabetes?

In order to figure out how your loved one is affected by Type 2 diabetes, it is important to know how to recognize the difference between normal aging and health problems caused by diabetes. Aging and symptoms of Type 2 diabetes have some similarities: they both can bring on poor eyesight, fatigue, high blood pressure, depression, as well as more frequent urination and higher rates of heart disease and stroke.

Michigan State University Extension says that symptoms can also look similar, but for different reasons. With aging, there may be gait changes because of arthritis and osteoporosis, but gait changes with diabetes may result from neuropathy.

Restlessness and confusion sometimes occurs with normal aging, but with diabetes it results from very high or low blood sugar. Slower reaction time often occurs with normal aging, but for people with diabetes, it can be a result of high or low blood sugar.

These and other symptoms should be signs that our loved one needs to be assessed by your health care provider to determine if they are experiencing normal aging or if Type 2 diabetes is present. Signs of very high blood sugar (hyperglycemia) include increased urination for several days, dehydration, which develops because the person doesn’t drink enough liquids and a change in alertness from generalized fatigue to stupor, coma or seizures. These changes may be mistaken for a stroke or mental illness.

How can your health care provider help?

You will need to work with your older adult’s health care provider to determine plans that are based on the status of your loved one: the high functioning individual, older adults with memory loss and elders at the end of their life. Planning also needs to take into account the living situation of the older adult, how much caregiving and support the older adult needs and how much they actually have.

After a thorough assessment, your health care provider will determine a medicine regime. Insulin will be the quickest way to get a very high blood sugar under control. Then, it will be crucial for you and your loved one to attend diabetes education classes in your community.

The major goal is blood sugar management. Besides medications to resolve high blood sugar, the American Diabetes Association says that it’s also important to help your loved one to improve healthy eating habits and physical activity. Supporting your older loved one to manage their Type 2 diabetes is a real challenge. Reach out to the many community resources available to help you and your family meet the challenge of helping your loved one maintain a high quality life.

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

5 ways to boost your metabolism

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Boost your metabolism by eating a wholesome breakfast each day. This is just one of a few ways to rev up your calorie-burner. (Courtesy Spectrum Health Beat)

By Spectrum Health Beat Staff

 

Unfortunately, it’s true: Our metabolism slows down as we age.

 

On average, we lose 2 to 8 percent of our muscle mass per decade, and that slows our metabolic rate.

 

A recent article in U.S. News & World Report cites the importance of maintaining lean muscle to combat the decline.

 

“Strength training can help decrease this process, but adjusting your diet to eat less is also critical,” said Jill Graybill, a registered dietitian at Spectrum Health.

 

You can speed up your metabolism, but don’t be fooled by claims that popping a few supplements or eating certain foods will get the job done, Graybill cautioned.

 

“There is a lot of misinformation on this subject,” she said. “Most of it is smoke and mirrors.”

 

Genetics can give some people an edge, but the best way to increase your metabolism is to adopt a few good habits, including these:

1. Build resistance

Use resistance exercise to build more lean muscle mass. More muscle burns more calories, even at rest.

2. Eat breakfast

The morning meal has been shown to jump-start the metabolic process.

3. Eat every four hours

This little trick speeds up your metabolism. Skipping meals slows it down.

4. Think protein

Include protein each time you eat. It takes more energy to break down, again, revving up your metabolic rate. Sources include dairy, nuts, seeds, beans, eggs and meat. Plus, protein is slower to digest, so you feel full longer.

5. Eat enough

Yes, even while losing weight. A diet that is too low in calories slows your metabolism to a crawl. Don’t sabotage your efforts by eating too little. Most people should not go lower than 1,200 calories a day or they risk not meeting their nutritional needs. Only go lower if you’re under medical supervision.

 

Reprinted with permission from Spectrum Health Beat.

Obesity thief

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By Pam Daniels, Michigan State University Extension

Obesity has a way of creeping up on us. Naturally, throughout our lifespan our weight increases, but if you have seen a dramatic increase in you or your child’s weight, especially around the waistline, it may be time to think about what is contributing to the excessive weight gain.

Obesity is a complex problem in our society, there is no easy fix. According to the Center for Disease Control & Prevention, genetics, drugs and disease can all affect weight along with social and cultural factors such as our environment, how we eat, what we eat and when we eat.

The topic of obesity is constantly in the media, and is a component of the nutrition education offered by Michigan State University Extension. The four-part documentary series, Weight of the Nation, which premiered on HBO in 2012 examines how it has been possible that the epidemic has grown almost undisturbed, stealing self-identity and our health by talking to experts ranging from geneticists, to professors to pediatric endocrinologists.

It is easy to recognize obesity and yet feel no connection to the obesity epidemic. This lack of attachment is part of the reason why it flourishes, but if we are honest with ourselves and believe the statistics, we can see that the obesity epidemic lurks very close to home.

When we are overweight, our bodies begin to break down over time, making us more prone to certain chronic diseases. Chronic health risks associated with obesity include:

  • Coronary heart disease, stroke and high blood pressure
  • Type 2 diabetes
  • Cancers, such as endometrial, breast and colon cancer
  • High total cholesterol or high levels of triglycerides
  • Liver and gallbladder disease
  • Sleep apnea and respiratory problems
  • Degeneration of cartilage and underlying bone within a joint (osteoarthritis)
  • Reproductive health complications such as infertility
  • Mental health conditions

Disease prevention and self-management are ammunition in the battle against obesity. Regularly visiting your doctor is the first point of contact in developing prevention and self-management strategies.

Other strategies include good nutrition, being physically active and controlling your weight. Other weight management resources include Michigan State University Extension’s weight management, chronic disease, and disease prevention management programs, along with the Center for Disease Control, Overeaters Anonymous and the National Institute of Mental Health.

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

4 Tips for Active Senior Living During Winter

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Courtesy Vista Springs Assisted Living

 

By Vista Springs Assisted Living

 

Regardless of whether you love or hate winter weather, sometimes going outside for some exercise is impossible during the colder months. But even when it’s chilly, staying active is a must for health and happiness. Here are four great tips for active senior living when snow, ice, and freezing temperatures have you stuck inside:

1. Do simple exercises any time, anywhere

Who needs equipment? There are a variety of strength, flexibility, and balance exercises that don’t require anything but a stable floor. Be sure to stretch before working out, and talk to a doctor about which exercises are best for you.

Strength

  • Squats: With your arms straight in front of you for balance, bend your knees slightly and hold for a few breaths.
  • Push-ups: Try keeping your knees on the floor as you press your body up slowly.

Flexibility

  • Seated toe-touch: Don’t worry if you can’t reach your toes right away. Go slow!
  • Arm lifts: From a standing or seated position, lift your arm to shoulder height, then next to your ear, then bring it down to your side with control.

Balance

  • One-legged stand: Use supports, and don’t lift your leg higher than it wants to go.
  • Stair step-ups: No need for speed as you step onto a stair or low stool one foot at a time, then back down. Hold on one leg for a few breaths if possible.

Use walls, sturdy chairs, and handrails for support.

2. Hit the gym

Getting your cardio in is harder and less fun when you can’t head outside for a walk, run, or swim. Gym equipment like treadmills, stationary bikes, and ellipticals, as well as indoor pools, tennis courts, and more are great ways to keep your body moving when the outdoors isn’t an option. In an assisted living community, check out gym spaces and workout rooms; otherwise, check around local gyms to find an affordable option that works with your schedule.

3. Check out a fitness class

New fitness classes are springing up everywhere! Check out community boards, websites, and local gyms for senior-friendly courses. Try different variations of yoga, tai chi, low-impact barre, or dance classes like ballroom or Zumba. These fitness trends are exciting and get you motivated to exercise. The best part is that there’s a class for everyone!

4. Get active with gaming

Gaming isn’t just for couch potatoes any more. There are lots of fun games designed to get people interested in exercising. Take a look at Wii Fitness for the Nintendo Wii, which has a variety of mini-games, including yoga and strength training, stretches, and some silly exercises. You won’t even believe you’re working out!

 

A more recent development in gaming technology is virtual reality headsets. With these types of systems, you control the games with your body. These games get you moving, and they’re also great with family and friends. Try something new, and who knows? You might love it.

 

When exercising, always remember to not push yourself too far. Healthy, active senior living is about taking care of your mind and body all the time. Staying fit, limber, and strong contributes to overall wellness, so even when the weather outside is frightful, keep yourself moving!

 

Reprinted with permission from Vista Springs Assisted Living.

Is Your Baby Social?

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Photo courtesy of Cherry Health

By Michelle Fitzgerald, LMSW, Maternal Infant Health Program Social Worker, Cherry Street Health Center

Parents and caregivers focus a great deal on a child’s health. Children go to regular doctor’s appointments, Women Infants and Children (WIC) teaches about healthy nutrition, and extra care is taken when there are sniffles and sneezes. Sometimes social-emotional health is overlooked, but adequate social-emotional development will help a child to live a healthy and happy life.

 

You might be wondering what social-emotional means; it’s about how your child interacts with the world around him/her, and how he/she manages and controls emotions. Good social-emotional development leads to success with friends as well as adjusting well to changes and challenges. Children with good social-emotional skills can focus more effectively in school, have fewer behavior problems and bounce back from difficult encounters. In short, these skills are very important!

 

How can you help your child develop these crucial skills?

  • Physical touch: This starts at birth with skin to skin contact and continues throughout childhood with hugs and positive physical touch.
  • Communication: Talk to your child at their level and listen to them– reading is also a great activity.
  • Realistic expectations: Familiarize yourself with developmental steps for your child’s age. You can sign up for free developmental questionnaires for your child from birth to age 5 here.
  • Be a good role model: Your child learns from you; show them how to handle frustration, how to listen and how to share.
  • Positive discipline: Set your child up for success. For example, don’t yell at your baby for putting something dangerous in their mouth; you know your baby will put everything in their mouth, so keep the dangerous items out of reach! Set good boundaries for your child and be consistent in enforcing those boundaries.

This is a very short list of activities to get you started! Find more information on social-emotional health below:

Reprinted with permission from Cherry Health

Goats “pine” for leftover Christmas trees

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By Jenny Ferels, Lewis Farms & Petting Zoo

Christmas is over, the presents unwrapped, leftovers are eaten, friends and family have gone home, and now there’s that pesky tree to deal with. So many real Christmas trees end up on the curb headed for the landfill, but we have a better solution! Recycle your Christmas tree at Lewis Farms & Petting Zoo as a delicious treat for our herd of goats.

“We’ve been asking for tree donations after Christmas for a number of years now,” says owner Cindy Lewis, “The goats can devour a tree in a matter of minutes, they get very excited!”


Pine needles are a natural worm control for goats and are full of vitamin C so they make a nice healthy snack in addition to their regular diet of hay and grain. The goats are accustomed to seeing people every day from May to October when we are open. After the farm closes for the season they can get a little bored and lonely. Having an abundance of trees on hand helps to break up the boredom and gives the goats something to look forward to!

If your family would like to spread a little extra Christmas cheer and donate your tree to the goats, we know they would certainly appreciate it. We will be accepting trees through the end of January here at the farm, 4180 W M-20 New Era, MI 49446. The drop off location is in the main parking lot marked with the sign “Thank you for the tree-mendous treat!” Please, no flocked trees, and make sure that all decorations are removed. Tinsel loses its luster when half-digested in a pile of goat droppings!

12 ways to celebrate the holidays in assisted living communities

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


The holidays are always a time of year full of fun and a flurry of activities. Some people may be afraid that living in a senior community means missing out on some of the good times, but that couldn’t be further from the truth. Assisted living communities have a lot of great ways to celebrate the holidays, from religious and spiritual services to festive activities and holiday outings.

We have put together a list of our favorite ways to celebrate the holidays, many of which are already happening in our Vista Springs communities.  We’re wishing all of our community members joy this holiday season!

Trips to local churches or chapel

Many churches and other places of worship have special holiday services that you may want to attend. Assisted living communities will often organize trips to visit places, or if there is a service you want to attend that doesn’t have a specially planned trip, speaking to your event organizer can help you plan a visit.

Visits from local dance and music groups

Local dance companies, choirs, and bands have winter or Christmas programs that they love to share. Many senior living communities like Vista Springs will invite these groups to come and perform, so make sure have get an event schedule so you don’t miss out on anything.

Pop-up vendors and shops

Pop-up shops and holiday vendors will often come visit communities and bring the best of holiday shopping right to you! Not only does this provide a great way to socialize with the rest of your community, but you can get great deals on gifts for your family and friends all from the comfort of your own front door. Usually these are one day events, so if you plan on attending make sure to keep room on your schedule.

Craft projects

Ever wanted to make a pinecone wreath? A special ornament? A tiny Christmas tree? Assisted living communities like Vista Springs have these and any number of other fun craft projects that you can take part in. Have a good time and feel like a kid again while getting a little messy with glue and ribbons. Crafts are a great way to get into the holiday spirit.

Community decorating

Most senior living communities will ask residents to help them put up decorations around the common spaces. Decorate trees with ornaments, hang garland, and put out table centerpieces to give the entire space that homey holiday feel. Some communities also have decorating contests to see who can make their doorway the most festive, so you can go all out and show your decorating skills to everyone.

Cookie decorating

Everyone likes cookies, and during the holidays that’s especially true. Assisted living communities can have cookie decorating activities so you can have fun and eat your work. If there aren’t cookies, see if there are any gingerbread house constructing or decorating activities planned in your community.

Trips to music performances

When local groups can’t come and perform at your community, you can get a chance to go and see them someplace else. Many assisted living communities, Vista Springs included, will plan trips to go see concerts and other live music performances wherever their normal venue is. Enjoy a nice trip out and listen to good music to help you keep in the holiday spirit.

Outings to local events

Similar to trips to listen to music, assisted living communities can have planned outings to event spaces that are holding holiday displays or special gatherings to celebrate the holidays. Parades, light displays, or house and garden tours are all examples of events that your community can have plans to see. One of our favorites is the Christmas light show at Fifth-Third Ballpark in Grand Rapids.

Visits to tree farms

Another fun place to visit over for the holidays are Christmas tree farms. While you might not be planning on taking a tree home with you, there are plenty of other ways to enjoy yourself and get some fresh air. Look at local crafts and handmade decorations, and relax with the smell of pine trees with other community members.

Community group performances

Many assisted living communities have their own choirs and other groups that put on holiday performances. Maybe you are even part of one! These ensembles have put a lot of work into their programs, so make sure to show up and support your community members as they entertain.

Movie viewings and game nights

Watch your favorite holiday movies or play fun board games with other community members. While you might have movie or game nights other times of the year, during the holidays there are often special treats like cocoa and snacks to help you get in the holiday mood and get the most out of community gatherings.

Dinner parties

Almost all communities will have a dinner party planned where you can invite family and friends to come and visit you at your home and celebrate together. Most of these parties happen early on in December, so if you have family members that you won’t be able to see later on in the year this is the perfect opportunity to enjoy some special time together.


The festivities of the holidays can be found anywhere, especially in your assisted living community. With all these activities, you can have holiday fun every day of the month.


Reprinted with permission from Vista Springs Assisted Living.

Alternatives to birthday parties

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By Kylie Rymanowicz, Michigan State University Extension

 

Birthday celebrations for children have become grand and often expensive affairs. People share photos of meticulously planned and themed parties for their children and there’s often a lot of social pressure to have the perfect party for your child. These parties can be expensive, difficult to plan and stressful. There are lots of meaningful ways to celebrate your child’s birthday that aren’t big, fancy parties. Michigan State University Extension has some ideas for alternative birthday celebrations for your child.

 

Community service or volunteer project. Encourage your child to spend their birthday giving back. Find a community service or volunteer project that matches your child’s interests. Your animal-loving child can volunteer at an animal shelter, or your nature-loving child could participate in a river clean up.

 

Go on an adventure. Even if you can’t take a big vacation, you could have a mini-getaway for your child’s birthday, even if it’s just a day trip. Hop in the car and take a mini-road trip to visit someplace you’ve never been or visit family or friends.

 

Plan an event. Allow your child to pick an event to attend on or around their birthday. Maybe there’s a play, concert or sporting event they would love to see. You could also offer to bring a few of their closest friends to really make the event special.

 

Make it a day of surprises. You can plan your child’s day and not tell them what will happen—make it a day of surprises. Plan a special meal, trip or activity, something you know your child will love! Surprise them with a list of the reasons that you love them, or with the people they love to be around.

 

Have a day of favorites. Give your child a day of favorites—eat their favorite meals, do their favorite things, see their favorite people, watch their favorite movie. Make their special day all about what makes them special.

 

Make it meaningful. However you celebrate your child’s birthday, you can make it a really meaningful day. Have your child reflect on their last year: What were they most proud of? What were their successes? What friends did they make? What did they accomplish? Ask them to think about what they wish for the next year: What do they want to achieve/get better at/explore?

 

Despite the many Pinterest pages devoted to excessive children’s birthday parties, your child’s celebration does not need to be big, extravagant or expensive to be special. Choose a celebration that works for your family, your budget and what it is you really want to celebrate.

 

For more articles on child development, academic success, parenting and life skill development, please visit the Michigan State University Extension website.

 

To learn about the positive impact children and families experience due to MSU Extension programs, read our 2017 impact report. Additional impact reports, highlighting even more ways Michigan 4-H and MSU Extension positively impacted individuals and communities in 2017, can be downloaded from the Michigan 4-H website.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464). Reprinted with permission.

Make it a Mediterranean holiday season

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Your meals don’t have to be dominated by meats and sweets. (Courtesy Spectrum Health Beat

By Irene Franowicz, RD, CDE

Spectrum Health Beat


If you’re looking to eat healthier, but don’t want to give up those deliciously satisfying foods, look no further.


What you want exists—it’s the Mediterranean diet.


The best part of it all: A plethora of research correlates this cuisine with improved health and longevity. A Mediterranean-style diet reduces risk factors for heart disease, high blood pressure, diabetes and Alzheimer’s, and it also fights inflammation and adds antioxidants.


People who eat this kind of diet live longer with less disease.

Offer a Middle Eastern vegetarian appetizer menu at your holiday events and reap the delicious health benefits. You can buy many of these items at a Middle Eastern deli.

The diet limits red meats, placing emphasis on plant-based proteins and nuts, and promoting seafood and chicken along with legumes, veggies, high-antioxidant fruits and whole grains.


The result is a lower-glycemic diet, which can help reduce the risk of type 2 diabetes by improving insulin sensitivity and the function of cells in the pancreas, which helps to improve blood sugar control.


Olive oil replaces butter in Mediterranean recipes, and delicious herbs and spices make it easier to reduce salt.


In my series Eating the Mediterranean Way, participants have reported significant reductions in blood sugar with minimal weight loss. Because the cuisine emphasizes good fats instead of low fat, it’s better for weight loss than a low-fat diet.


The Mediterranean diet is more satisfying because people feel less deprived by their meals—they’re getting essential nutrition in a delicious way. They also report reduced cravings for sugar, which makes weight loss easier.


An important thing to keep in mind: Lifestyle is just as important as food.


People from Mediterranean countries enjoy and savor their food, turning every meal into an excuse for a social occasion with family and friends. A little red wine may be part of the menu, too.


Learn more about or sign up for the next Eating the Mediterranean Way class by calling 616.774.7779.


Reprinted with permission from Spectrum Health Beat.

Staying safe at college

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By Tracy Trautner, Michigan State University Extension

 

Safety on and off college campuses should be a major concern for parents. As parents want to ensure a safe learning environment for their children, this is a logical emotion to have. When thinking about college crime these days, statistics show that property crimes far outweigh violent crimes on campuses.

 

Having more burglaries than robberies means kids have to be smarter about protecting their personal property. Campuses across the country have increased security in many ways, including additional training for campus police as well as more video cameras strategically placed around campuses.

 

Advise your child to lock their door and windows and stay alert when alone or walking around campus. If possible, use the buddy system when exercising or going to parties. Safety experts also recommend avoiding shrubbery and hedges where assailants could hide.

 

Safety messages and warnings seem to be typically directed towards the safety of women, however men can also be victims of a crime. Share the following safety information with both your son and daughter.

 

Michigan State University Extension recommends the following measures to keep college students and their property safe.

  • Keep an eye on belongings when at the library or cafeteria. A quick trip to the bathroom, grabbing copies off the printer or getting another piece of pizza are all great opportunities for someone else to get their hands on textbooks, phones or laptops.
  • Get a lock for a laptop. It is a simple and inexpensive investment to protect college projects, homework and class notes.
  • Load important numbers into your phone such as campus police, roommates and resident advisor, as well as numbers to call to cancel credit cards that might have been stolen.
  • Use a campus escort system if available. They are there for the sole purpose of students making it home safely at night. Use this valuable service when out at night or any time you don’t feel safe.
  • Know where the campus safety office is located. Visit the office and ask campus police if they have:
    • Blue light emergency phone stations.
    • Campus escort services.
    • Safety maps with suggested routes.
    • Support for safety apps like those listed below.
  • Discretely tell a close friend, such as a roommate, where you are going.
  • Trust your instincts. If you think you are being followed, quickly get someplace safe. If you think you are indeed in danger, run and make a lot of noise. Criminals like quiet, distracted guys or girls who will be easy victims.
  • A lot of crimes occur at parties, so go with friends and keep a close eye on beverages and food.
  • Enroll in a self-defense class and learn how to defend yourself. It is empowering and a great exercise. Many campuses offer self-defense classes, and a class will make you feel safe and more confident. A few classes and tips from a professional instructor is really what you need to be able to stay safe—however, still follow the safety tips listed above whenever possible.

The campus of Michigan State University has this statement as part of their safety policy: “MSU is a safe campus, and student safety and security is our first priority. However, students should always keep personal safety in mind. We recommend that students always lock their room doors and never prop or hold exterior doors; walk in groups on campus at night and make sure someone knows where they are going and when they will be back if they are going to be away.”

 

Every college or university is required to submit an annual security and fire safety report. For more information about the safety of the college your child is interested in, review their security and safety report.

 

For more accurate information on on-campus crimes versus crimes in the vicinity of the campus, visit Campus Safety and Security. It is a website that can give you more specific data about crimes at campuses around the country.

 

For very detailed information about a specific college, visit the National Center for Education Statistics, which is handy for researching everything about a potential college, from varsity athletic teams to financial aid and enrollment numbers, not just crime statistics.

 

Parents are always concerned about their child’s safety, but this is especially true as they let go of many of the safety measures they had in place before the child left the home. Check out the following links for great information to discuss with your child on issues they might not have thought about before. Much of the information could be applied to students of all ages, including high school students as well as adults.

To learn about the positive impact children and families experience due to MSU Extension programs, read our 2016 impact report: “Preparing young children for success” and “Preparing the future generation for success.” Additional impact reports, highlighting even more ways Michigan 4-H and MSU Extension positively impacted individuals and communities in 2016, can be downloaded from the Michigan 4-H website.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Sidestep these menu minefields

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Did you know that the extra calories in a typical restaurant meal can mean a gain of two pounds a year for those who eat out just once a week? (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay

 

People with food allergies aren’t the only ones who need to be aware of menu minefields when eating out. If you’re trying to lose weight, it’s important that you don’t fall prey to these temptations.

 

It’s not only supersized meals that can be your diet downfall—restaurant meals, in general, have jumped in size. If you’re not careful, the U.S. Department of Agriculture warns that the extra calories in a typical restaurant meal can mean a gain of two pounds a year for those who eat out just once a week.

 

And, year after year, those pounds can really add up.

 

At breakfast, say no to over-the-top omelets. Eggs are healthy options at any meal, but dishes that smother them in cheese, sausage and other high-saturated fat ingredients can turn a simple 80-calorie egg into a dish with more than 1,000 calories.

 

Steer clear of oversized meat portions. A 3-ounce lean filet is a good once-in-a-while choice, but that tempting 16-ounce slab of prime rib delivers 1,400 calories even before you add in all the trimmings.

 

Pasta-and-protein dishes can more than double the calories of either a simply sauced dish of pasta or a broiled chicken breast, and even more when smothered with cheese or cream sauce.

 

A “personal” pizza sounds like a sensible serving, but it can come with far more calories than one gooey slice, especially if topped with an assortment of cured meats.

 

Chicken wings are one of the worst bangs for your buck because 75 percent of the calories come from fatty skin and breading, and provide little protein.

 

If you crave any of these dishes, make them at home where you can control ingredients and portion sizes.

Reprinted with permission from Spectrum Health Beat.

Move your way to the best you

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Lace up those shoes and get started on your exercise revolution. It will change your life more than you might think. (Courtesy Spectrum Health Beat)

By Kim Delafuente, Spectrum Health Beat

 

Is your best “you” buried under unrealistic expectations, out of control stress and pure exhaustion?

 

You’re not alone. According to recent research, far too many of us are letting stress control our lives and increase the size of our waistlines.

 

When people become stressed, the hormone cortisol really gets to work, making weight control more difficult and it can be a snowball effect on your health.

 

One way to stop, or at least mitigate, cortisol’s dastardly effects is to exercise. Exercise can decrease the levels of cortisol circulating in the blood stream, plus it has the added benefit of giving you a positive boost of feel-good endorphins.

 

Regular exercise could certainly be a great connector to your best self. It helps us think more clearly, reduces stress and puts you in a better frame of mind.

 

Let’s take a poll. When was the last time you said:

  • “I am confident.”
  • “I am strong.”
  • “I am taking charge of my health.”
  • “I feel happy and healthy.”
  • “I have my stress level in check.”
  • “I feel in control of my life.”
  • “I am the best me.”

Has it been a while?

 

Now, let me ask you this: When was the last time you said “I get to exercise” (and meant it)?

 

Get to exercise, really? Does anyone honestly feel that way?

 

Yup, it’s true. I would say that most everyone who has managed to sustain an active lifestyle says that every time they work out. They have truly found something they enjoy about moving.

 

Maybe it’s the sense of accomplishment, the camaraderie, the endorphin boost, or the results that keep them going. Or maybe, underneath the sweat, they have discovered better versions of themselves.

 

When we tell ourselves (and anyone else listening) that “I have to exercise” it sounds like one more chore on the never-ending to-do list.

 

So what if we thought of exercise as something special like getting a pedicure, going shopping, or taking a weekend getaway? All of a sudden it sounds like a gift and it becomes something we look forward to each day. You even might find yourself saying “I get to exercise.”

 

The time to start is now. Arrange a walk with a friend, join a group exercise class, or find a good workout on YouTube. These are all manageable starting points.

 

There is no need to take on a hard core workout at the get-go. Even 10 minutes several times a day can make a difference. The more you exercise, the more you will feel confident, stronger, less stressed and happier.

 

Your best “you” might even start to surface.

 

Can’t wait to get started? Great, but don’t forget your new mantra “I get to exercise!”

 

Now get on those shoes and get going! What are you waiting for?

 

Reprinted with permission from Spectrum Health Beat.

Hand washing with children

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Courtesy MSU Extension

By Ann Arnold, Michigan State University Extension

 

For more information contact Stephanie Ostrenga, ostrenga@msu.edu.

 

Keeping children’s hands clean at home and school is an essential tool in keeping them healthy and stopping the spread of germs. Parents and caregivers can set a good example and teach children the proper way to wash their hands by demonstrating proper hand-washing each time they wash their hands. This may take several times to have the children get the hang of it, although it will improve with practice and age.

How should we teach children to wash their hands?

  • Have clean disposable paper towel available.
  • Turn the water on to a comfortable, warm temperature.
  • Get both hands wet and then remove hands from the water and apply soap.
  • Rub hands together vigorously until the soap turns into lather or is full of bubbles
  • Rub the palms of the hands, the back of the hands, in between the fingers, underneath fingernails and around the wrist. Continue this process for at least 20 seconds.
  • Rinse hands until all the soap and dirt is rinsed from the hands.
  • Dry hands thoroughly with the disposable paper towel as germs like to grow in wet and warm places.
  • Leave the water running while you dry your hands, and then use the paper towel to turn the water off before throwing it away. This prevents germs from getting onto hands from the faucet handle.

When should children wash their hands?

  • Before and after handling food
  • Before and after eating food
  • After using the restroom (after washing hands, use clean dry cloth to open the door when leaving, then dispose the paper towel into the trash)
  • After combing or touching hair
  • After playing with or petting an animal
  • After playing outdoors
  • After coughing, sneezing or blowing their nose

Remember to wash your hands frequently throughout the day and practice proper hand-washing with your children or students. This coloring page is one of many free resources from Fight BAC! that can be used with children to reinforce hand-washing practice at home and at school. Michigan State University Extension recommends that you wash your hands thoroughly and continue to monitor your children’s hand washing techniques to keep them healthy and prevent illness.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Employment Expertise: 5 easily forgotten job search tips

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By West Michigan Works!

There are many moving parts to a job search: research, networking, writing, applying, following up. The list goes on and on. It’s easy to get overwhelmed. Here are five easy, yet important tasks that are easily forgotten:

Consider job search your job. Set a daily schedule. Wake up at the same time you would when you were working. Shower, get dressed and eat breakfast. Block off times for online job searching and informational interviews. End your day by making a to-do list for the next day. 

Google yourself. Look at the first three or four pages to see what an employer will see. A search that brings up negative or inappropriate content could land you in an employer’s reject pile. Having no information is almost as bad; recruiters may see this being out of touch or lacking skills. Combat this by creating or updating your LinkedIn profile.

Choose strong words for your resume. Use words that show employers real activities with measurable results. Words like “was” or “became” do not say much about what you actually did. Instead, choose verbs that lead to questions such as “how,” “how many,” “how much,” “when,” “where,” “who” and “why.” Good words should make the reader want to know more.  

Keep references current. Don’t forget the 4 P’s: prepare, professional, permission and progress. Double-check the contact information for your references before your interview; you wouldn’t want the hiring manager to call a disconnected phone number. Outdated contact information also shows the employer you haven’t kept in touch with that person.

Send a thank you note. One out of three employers think less of a candidate who doesn’t send a thank you note. One in ten wouldn’t hire someone if they don’t send a thank you note, according to Career Builder. Keep it short and professional. Hand-written is best, but emailing works too. 

Employment Expertise is provided by West Michigan Works! Learn more about how they can help: visit westmiworks.org or your local Service Center.

Equanimity is yoga for the brain

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By Tracie Abram, Michigan State University Extension

 

Are you about to send your last child to college, the military or into the work field? How is this soon-to-be separation affecting you? Do you have friends or co-workers that will be empty-nesters or have entered this phase who seem to be managing better or are more emotionally calm?

 

When a child leaves the house in search of independence, it can be an emotional time for all involved. To make this transition easier, it may help to focus on the positives and what you will gain and practice equanimity.

 

In the book, Buddha’s Brain–The Practical Neuroscience of Happiness, Love & Wisdom by Rick Hanson, PH.D. and Richard Mendius, MD they describe that the human mind defaults to negative emotions and suffering, but with practice, you can re-wire the brain to develop equanimity. The word equanimity comes from the Latin roots meaning “even” and “mind”. The definition of equanimity is mental calmness, composure and evenness of temper, especially in a difficult situation.

 

In a sense, equanimity is your brains circuit breaker. It breaks the chain of suffering by separating the feeling tones of experience from the machinery of craving, neutralizing your reactions to those feeling tones. The authors also state that psychologists have a term they call “demand characteristics” for the aspects of situations that really pull at you. With equanimity, situations have only characteristics, not demands.  When you have equanimity, you do not grasp after enjoyable experiences or push against undesirable ones, you have space, or a buffer zone, between you and your feeling zones and are able to not react impulsively.

 

How do you train your brain to not react but to maintain calm? In the book there are five stages to developing the factors of equanimity:

  1. Understanding–Develop an ability to recognize that rewards and painful experiences are transient, meaning both do not last that long or are that awful. Life is a continuum of change and that most of the factors that shape the future are out of your hands.
  2. Intention–Keep reminding yourself of the important reasons for equanimity, you want more freedom from craving and suffering it brings.
  3. Steadiness of Mind–Pay particular attention to the neutral feeling zone. Through sensitizing yourself to the neutral aspects of experiences, your mind will become more comfortable staying with them, and less inclined to seek rewards or scan for threats.
  4. Spacious Awareness–The space of awareness allows every content of the mind to be or not to be, to come and to go. Thoughts are just thoughts, sounds are just sounds, situations are just situations and people are just being themselves.
  5. Tranquility–Do not act based on the feeling tone. Set aside a period every day, even just a minute long to start with then increase or extend that time, to consciously release preferences for or against anything. Your actions will be guided more by your values and virtues rather than your desires that are reactions to positive or negative feeling tones.

In closing, Buddhism has a metaphor for the different conditions in life. They are called the Eight Worldly Winds:

  • Pleasure and pain
  • Praise and blame
  • Gain and loss
  • Fame and ill repute

As you gain equanimity, these winds have less effect on your mind. When managing the emotions of separation, think of the gains your child is striving for rather than the loss to you. Michigan State University Extension offers social-emotional health development programming throughout the state that are designed to help participants navigate feelings and stress. Peruse their website to find a Stress Less with Mindfulness or RELAX: Alternatives to Anger series event in your county.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Family decision-making tips

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By Terry Clark-Jones, Michigan State University Extension

Family life can be fun, rewarding and complicated. Some of the more emotional discussions that families deal with revolve around problem-solving and conflict resolution.

The following are some tips to help with family decision-making:
  1. Avoid discussing an issue or problem at an inappropriate time. Problem-solving tends to be difficult when people are angry or tired. Have a discussion when everyone is calm.
  2. Do not begin the decision-making process with a closed mind. You may be surprised at the creative solutions your family creates together when everyone is open.
  3. Be sure to listen to other people’s viewpoints and feelings. Agree or disagree, those are their feelings. Respect them.
  4. Clarify to make sure you understand correctly and you are not making assumptions.  Always check to make sure everyone is on the same page.
  5. Do not let anger become a barrier to progress. Getting angry, criticizing, calling names, blaming, using sarcasm or other aggressive behavior does not help. If you are angry, take a break.
  6. Do not give in just because it is easier. Saying, “I guess you’re right” with a big sigh, or being submissive in order to avoid conflict is not problem-solving, it’s avoidance.
  7. Be realistic. Try to attach decisions to resources such as time, energy and money.
  8. Avoid ultimatums. Ultimatums threaten other people into submitting to what they want. For example, “You’ll do it or I’ll divorce you!”
  9. Be respectful. Refusing to regard individual differences in personalities, goals, values, emotional investments and lifestyles does not encourage teamwork. Go back to tip #3.
  10. Communicate directly. Using a middle-person to communicate with another family member can cause even more emotions to flare and can lead to misunderstandings.
  11. Be involved in family decisions. If you do not take an active interest in decisions that concern other members of the family, which could benefit by your involvement, do not be hurt when others are disinterested in your problems.
  12. Establish suitable boundaries around family decision-making. Example of this might be who will be involved in the process; immediate family, extended family, in-laws.

By becoming aware of these tips, families may be able to communicate effectively without anger and hurt. They will be able to create a plan that is agreeable to all involved and successfully resolve family issues.

Visit the Michigan State University Extension website for more information and check out a variety of educational programs throughout the state.

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Are you behind on property tax or mortgage payments?

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By Brenda Long, Michigan State University Extension

Some homeowners are still having financial difficulties even though the foreclosure rate in Michigan has significantly declined in recent years with the economy and employment rates improving. All it can take is one large unexpected expense, unemployment or life change. Fortunately, nearly $19 million in funds are still available for eligible delinquent homeowners to get caught up and keep their home.

Bill Hendrian and I have written previous articles about Michigan’s Hardest Hit Fund program, also known as Step Forward Michigan. This federally funded loan program started in 2010 and is designed to help eligible homeowners who are struggling with their mortgage, condo association fees, and/or property taxes to retain ownership of their primary residence. As of September 2018, nearly 37,000 Michigan households in all 83 counties received more than $39 million in assistance, according to MSHDA.

Currently, this is the only statewide assistance program to get caught up on delinquent property taxes. If homeowners are behind three years, on 2016 taxes, they have started receiving notices from their county treasurers about facing foreclosure if those 2016 taxes are not paid by Mar. 31, 2019. Last year, my experience was that homeowners needed to apply to Step Forward Michigan by January to allow for processing time. Situations are reviewed on a case-by-case basis. Most homeowners who procrastinated or did not apply until February or March were not approved in time for this assistance earlier this year. The lesson learned was to apply this fall if you are facing foreclosure with delinquent 2016 property taxes.

Watch a short video for guidance about the Step Forward Michigan application process. The online application can be completed in three ways:

  • Go to the Step Forward Michigan website and complete the application yourself plus email, fax or mail the signed application and supporting documents to Step Forward Michigan.
  • Call Step Forward Michigan at 866-946-7432 to apply by phone.
  • Michigan State University Extension Housing Counselors or other local housing counselors can help homeowners fill out the online application, submit all the required documents, and follow-up until a decision is made. During the past eight years, thousands of Michigan homeowners who worked with our counselors have received assistance to save their homes from foreclosure.

If approved, up to $30,000 is paid directly to the participating mortgage servicer or county treasurer for application directly to the household’s mortgage loan or property taxes. No interest and no payments are required from the homeowner. As cases are reviewed, a lien is placed on the property for five years and 20 percent of the loan is forgiven per year. At the end of the five years, the loan is forgiven. During the five-year period, if the property is transferred, sold, or is no longer the principal residence, the non-forgivable portion is due.

For further information or to see if you qualify for assistance you can go to Step Forward Michigan for a list of frequently asked questions and access an online application and a list of documents that are required to submit an application.

If you do not qualify for Step Forward Michigan, helpful resources are provided to consider other options available.

Facing foreclosure is a difficult financial situation for homeowners. Fortunately many are getting back on track to become current with their payments and keep their homes and stay living in their communities. Find fact sheets and more information about mortgage and property tax foreclosure at MIMoneyHealth.org.

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Keeping Kids Safe and Warm this Winter

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Courtesy Cherry Health

By Dr. Jenny Bush, Director of Pediatrics at Cherry Health and Pediatrician at Westside Health Center

As winter is coming we all worry about making sure our young ones are kept warm when we go out. We must remember though, that we also want them to be safe. The emergency room sees many young children with serious injuries in the winter due to big coats or snowsuits causing car seat straps not to work well. Even when the straps seem tight, the force of a car accident can squish down the coat and allow space for the child to slip from the straps and get hurt.

Here are some tips for keeping your child both warm and safe:

  • When possible, warm the car before you get in.
  • Have your kids wear their hats, mittens and warm shoes or boots.
  • For babies in an infant seat, place them in the car seat with the straps tight, then tuck a blanket around them or use a car seat cover. Make sure nothing is over the baby’s face. Store the seat inside when not in use so that the baby is not in contact with the cold seat. Nothing should ever be placed between the baby and the car seat, as that makes them less safe.
  • For toddlers or young children, have them wear their coat to the car, take it off to strap them in tight and then turn the coat backwards and place it over their arms (see picture below). Another option would be to have a blanket kept in the backseat for them to use.

Consider having a winter emergency kit in the car. Include back up clothing, socks, and mittens, a blanket and some snacks.

While these tips focus on kids, they do apply to adults as well. Large coats can also cause our seat belts to be ineffective. We need to be safe so that in the case of an accident we can focus on our kids and help calm them.

Reprinted with permission from Cherry Health.

Better control of your belly fat by watching what you drink

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Courtesy MSU Extension

By Zelda Felix-Mottley, Michigan State University Extension

As we age, it seems that it is harder to control body weight, especially the protrusion and flattening of certain body parts. It appears as though, for no good reason, our bellies poke out a little more and our buttocks flatten a little more. A potential culprit for that protruding belly is diet soda or beverages with artificial sweeteners.

In an article by Wiley of Science Daily, a study shows a direct link between the high consumption of diet drinks and the increase of belly fat in older adults. The study also references, with the increase in belly fat, that there is the increased risk of other diseases related to obesity. If you are one of the individuals who, in an effort to reduce the intake of sugary drinks have turned to diet drinks and you find yourself drinking one or more diet drinks daily, here are some suggestions to your decrease your intake:

  • Substitute at least one diet drink with real fruit-flavored water, like lemons, strawberries, peaches, etc.
  • Replace one diet drink, per day with a tall glass of plain, cold water.
  • When eating out, alternate your beverages by substituting a glass of water with lemon every other time you eat out.
  • Identify your favorite diet drink, if they don’t have it on the menu, drink water instead.
  • Order unsweetened fruit tea instead of a diet soda.
  • Plan to reduce your diet soda intake to only a few times a week, then progress to only a few times a month, or less.

Eventually, over time, you should experience some reduction in belly fat. Read more about other health, nutrition and weight management topics through Michigan State University Extension. There are many tips to encourage you to work on habits that may be contributing to extra fat and help reduce some risks factors related to obesity.

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Health information on the internet

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Courtesy MSU Extension

By Christi Demitz, Michigan State University Extension, Meaghan Beyer, MSU Dietetic Intern

 

Many people use the internet to find health-related information for themselves, family or friends. Health-related websites are one of the most widely-searched sites in the world. In fact, according to Pew Internet & American Life Project, 80 percent of internet users, or about 93 million Americans say they have looked online for health-related information within the last year. This is an increase of 18 percent from 2001, in which only 62 percent of internet users who went online to research health related topics. Although there is quality information on the internet, it is important to sift through the fact and fiction when searching for health information.

What to look for:

Credible source:
  • Ensure the website is managed by recognized and responsible authorities. Many reliable sources include a branch of the federal government, a non-profit institution, university or health system.
  • An “About Us” page should be included with proper contact information for the organization or institution.
  • Check more than one source/website for the desired information
Quality information:
  • The authors or editors are qualified health care professionals and their credentials are clearly stated.
  • Information included should be reviewed by a subject-appropriate advisory board.
  • Sites that have a privacy policy indicating what information they collect.
Research-based:
  • Rely on medical research, not opinion. The site should describe the evidence, such as articles in medical journals, that the material is based on.
  • Beware of bias. Is the site supported by public funds or commercial advertising?
Timeliness:
  • Is the site updated often with current information? Check for dates, last updated, or copy right dates to ensure all the information is relevant today (less than three years old).
What to avoid:
  • Discussion of miracle cures or advertisements for health related products within the article are an indicator of bias information. If it sounds too good to be true, it probably is!
  • Sites asking you to pay for information or to create an account are often not trustworthy sources to collect information related to your health. Most reliable information is accessible to the general public for free.
  • Websites made up of only forums or discussion groups present people’s opinions and not scientific evidence. These sites may be a good place to document your personal journey but shouldn’t be used to find scientific research.
Consult with your health care professional:
  • Give the information you collected to your health care provider to review.
  • Talk to your health care professional about your specific health information concerns.
  • Make a list of all your health concerns to take to your appointment.

It is okay to be skeptical when looking for trustworthy health information online. Keep your information private and never provide your social security number, address, date of birth or credit card information before reading the privacy policy. Although online sites can offer quality information, they are not made to replace your doctor. Consult with your health care provider before making any medical changes. Michigan State University Extension is a reliable source for information and resources on health and nutrition.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

 

10 exercise tips from a pro

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Want to hike a mountain? Do a biking tour? Visualize your goals, then put a plan in writing of how you’ll achieve that dream. (Courtesy Spectrum Health Beat)

By Sue Thoms, Spectrum Health Beat

 

You resolve to exercise, with visions of a leaner, fitter, stronger you in the months ahead. You will climb that mountain, run that 5K, ski, swim, bike—or maybe just power-shop with ease.

 

How to make your grand plan stick? Here are 10 tips from Phillip Adler, ATC, manager of the Spectrum Health Sports Medicine program.

 

Make a date

If you schedule time to exercise and put it on the calendar, you are more likely to make it happen. An online calendar with pop-up reminders is an added plus. And if other people have access to that calendar, that can only increase accountability.

Use an activity tracker

It can be as simple as a pedometer or the most sophisticated Fitbit—anything that measures how much you do (or don’t do) can remind you to get moving.

Have fun

If you find activities that keep you engaged, you are more likely to come back for more. Try a group activity, like step aerobics or a boot camp class. But be conscious of the level of the class—and whether you are ready for it.

Get SMART

A SMART goal is specific, measurable, attainable, realistic and timely. For example, you might aim to progress from 20 minutes of walking to 20 minutes of running. When you set goals, it helps to begin with the end in mind and figure out the steps needed to get there.

Adopt a habit

How long it takes for a new pattern to become an automatic one varies from person to person. Researchers have floated numbers ranging from 21 to 66 days. The key is to hang in there long enough so exercise becomes the norm. Eventually, you won’t be able to imagine life without it.

Revise goals if necessary

You can make your fitness goals more difficult as you make progress. And you can loosen up a bit if you feel overwhelmed. Instead of giving up, revise and refocus. Failure is not a bad thing if we learn from it.

Don’t let soreness deter you

It’s OK to push yourself a little, and feel  achy muscles the next day. Back off if you see serious effects—like persistent swelling, a limp or an inability to reach for an object. But if you haven’t done much exercise in a while, it’s normal to feel some soreness. Keep moving the next day—use those muscles.

Hydrate

It’s important to make sure you have plenty of water, especially in the winter when the air is dry. When you are hydrated, you will have a better workout. If your lips are chapped or you can write your name on the back of your hand, you need water.

Look at the big picture

Make your commitment to exercise part of an overall healthy lifestyle. Aim to sleep better and eat a healthy diet—both will help you get the most from that time you spend at the gym.

Seek help

There are plenty of experts who can help you set up a plan that works. Be sure they have training and credentials, such as certification from the American College of Sports Medicine or the National Strength and Conditioning Association. These folks can get you moving in the right direction.

 

Reprinted with permission from Spectrum Health Beat.

10 immune-boosting foods for seniors

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Photo courtesy Vista Springs Assisted Living

 

By Vista Springs Assisted Living

 

The holidays are fast approaching, and there is a whirlwind of activities, to-do lists, and travel. With so much going on, it’s easy to get caught up in all the excitement. At the same time, cold and flu season is already upon us, and the stress of the holidays don’t do our immune systems any favors.

 

Before getting too caught up in all the the fun that comes this time of year, it’s important for seniors to get proactive with their health. Helping your system with a diet filled with immune boosting foods is a great way to start. Here are eight foods the get you through the holiday season.

  1. Citrus. Citrus fruits like oranges and lemons are high in Vitamin C, and offer an all-natural boost to the immune system. Foods high in Vitamin C not only protect against the common cold and other seasonal illness, but can lessen the duration and intensity of sickness as well. There is no wrong time to eat some citrus
  2. Ginger. When preventing the cold and flu, ginger and its anti-inflammatory properties have no match. When inflammation is down, the immune system is able to function more effectively. Ginger has many well-documented uses, and can help intestinal and heart health as well. A cup of ginger tea in the mornings during the holidays can go a long way in improving senior health.
  3. Honey. If your cup of ginger tea is too spicy, then adding some raw honey might help it go down easier, and provide even more health benefits. Honey soothes sore throats and works as an antibacterial, killing germs while boosting the immune system.
  4. Blueberries. Berries, particularly blueberries, are full of antioxidants, which fight colds and support immune health. In addition to these antioxidants, blueberries contain healthy Omega-3 fatty acids, which protect cognitive functions and can help improve overall brain health in aging seniors.
  5. Salmon. Like blueberries, salmon has healthy Omega-3 fatty acids, and is another component in brain health. In addition, salmon and other wild fish contain zinc, an important nutrient in reducing the spread of the common cold. While most effective in children, zinc can also help adults build strong immune systems and fight disease.
  6. Dark Chocolate. Who doesn’t like chocolate? Dark chocolates contain theobromine, an antioxidant which can help suppress coughs during cold and flu season, along with tasting delicious. One tip for seniors? Try making some desserts with dark chocolate this holiday season.
  7. Broccoli. While veggies might not be the most exciting food, cruciferous vegetables such as broccoli, cabbage, cauliflower, and Brussel sprouts are an important addition to your diet. Broccoli and the others can boost enzymes that help fight cold and flu germs and strengthen the overall immune system. Eating a serving of veggies with dinner is a key way to help promote good immune health.
  8. Eggs. Simple to make and easy to eat, eggs can be added into your diet in some way at almost every meal. Eggs also provide Vitamin D, a vitamin that, along with Vitamin C, boosts the immune system to fight off colds and the flu.
  9. Garlic. Along with being a versatile flavor to add to many dishes, garlic provides immune boosting compounds. Garlic is an easy addition to work into more foods to add that extra benefit to health. In addition to immune health, garlic can also lower blood pressure, according to the National Center for Complementary and Integrative Health.
  10. Chicken. It’s not just the eggs that are good for you! Chicken and other poultry can battle cold symptoms as well as providing the immune boost to help stop you from getting sick in the first place. Simple chicken dishes, chicken soup, or even chicken stock can add useful vitamins and nutrients to a senior diet. And like other foods on this list, chicken provides other benefits as well. Chicken is high in iron, and provides more heart healthy help.

Boosting immune health is key to preventing illness. From the upcoming cold and flu season, to more serious sickness, a healthy immune system is the first way to protect yourself. Adding these foods and others like them to your daily diet will help you eat well, appreciate life, and enjoy this holiday season to the fullest.

 

Reprinted with permission from Vista Springs Assisted Living.

 

 

Employment Expertise: 4 reasons to keep job searching in December

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By West Michigan Works!

 

Don’t let long shopping lists and holiday parties distract you from your job search this month. Many people pause their search until the New Year, but December is a good month to look for a job. Here’s why:

 

Fewer people look

 

Many job seekers put their job search on hold during the busy holiday season. Use this time to get ahead of the competition by applying to jobs and connecting with recruiters. Overwhelmed with your to-do list this month? Balance your job search and holiday activities by blocking out time every day for job search activities.

 

Plenty of networking opportunities

 

The holidays are a great excuse to reconnect with people you’ve met through networking. Ask them to coffee or lunch to catch up. These meetings will strengthen your relationship and keep you top of mind as they move into the New Year.

 

Consider holiday parties as another networking opportunity. Meet someone new and let them know you’re job searching (even if it’s your grandma’s neighbor!). Make sure to leave your resume at home.

 

Extra time with recruiters

 

Recruiters are more likely to respond to your email because they aren’t as busy this month. Apply to relevant job postings and follow up with an email to the recruiter. Give them a chance to get to know you now, so they’ll remember you once 2019 hiring begins.

 

Did you get an Out of Office reply? Great! If they don’t respond to your email upon return, welcome them back to work and then ask your questions.

 

Keep up your momentum

 

It’s hard to restart a job search after a lengthy break. Do yourself a favor by continuing to job search this month.

 

Employment Expertise is provided by West Michigan Works! Learn more about how they can help: visit westmiworks.org or your local Service Center.

 

The Importance of Guaranteed Retirement Income

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living

 

For most adults reaching retirement age, finances are looking pretty grim. By most studies, more than half of the Baby Boomer generation isn’t financially prepared for retirement, and as many as 30% have no retirement savings at all. Experts are worried about how new retirees will fare, or if retirement as we currently think of it will even still exist. So if savings can’t save the day, what can?

Why do you need it?

While many of the people who have been retired for a while have managed to maintain their nest egg while enjoying pre-retirement lifestyles and spending habits, younger retirees and adults approaching their full retirement age shouldn’t count on the same fortune. Americans nearing retirement have a median retirement savings of about $147,000, which is more than $500,000 shy of the amount that experts project is necessary for a comfortable, financially stable retirement.

 

Sources of retirement income are one way that current and future retirees are dealing with their finances. From estimated medical costs as high as $280,000 to cost of living to travel and entertainment, there’s so many aspects of retirement that require financial security. So what can you do?

What are your options?

Social Security

The in’s and out’s of Social Security can be difficult to navigate. If you’ve already claimed your benefits and have been receiving monthly payments for a year or more, the amount you can receive each month is more or less locked in aside from cost-of-living increases. If you haven’t claimed yet, or if you’ve been receiving benefits for less than a year, you have some choices to go over with your financial advisor.

 

First, the age at which you claim benefits has a huge effect on how much money you’ll receive each month. At the minimum age of eligibility, 62, your benefit could be reduced by as much as 25-30%, depending on your full retirement age (FRA). Then, at your FRA, you can receive your full benefit with no reductions. Or, for every year you wait to claim after your FRA and up to age 70, you can earn an 8% bonus to your benefit. Everyone’s situation is different, so one age is not necessarily always better than another, but many financial planning experts advise waiting and betting bonuses if your health and financial situation will allow.

 

Employer Pensions

Today, employer pensions are becoming rare, but they do still exist. Public service workers, such as the police force, firefighters, judges, and public teachers have always had pension plans, and other government positions also offer pensions. Because pensions are part of an employee’s compensation package, the amount of retirement income they provide varies based on industry, position, and even from person to person.

Retirement Accounts

While you can open your own retirement accounts, they are generally associated with employer-provided benefits. These benefits, such as 401(k)s, 403(b)s, deferred comp plans, SIMPLE or SEP IRAs, and more, may not be income like pensions are, but function in much the same way after retirement. You are required to withdraw a minimum amount per year after age 70½, though earlier withdrawals may help reduce your lifetime tax bill. Transfers can be done in a lump sum (though we don’t recommend it), quarterly, monthly, or on a different schedule as long as the minimum is met annually.

Savings Accounts

Your personal savings aren’t actually guaranteed income, but barring emergency expenses, you should treat money you withdraw about the same as you treat Social Security payments or retirement account withdrawals. Budget your spending and pay yourself a monthly paycheck from your savings account, and don’t go over that budget. The main difference is that you can withdraw more money if you need to, in case of an emergency medical expense for example, whereas other sources of retirement income generally pay out a regular amount that you have little to no control over.

Annuities

Annuities are somewhat unique in this list, as they can be obtained after you’ve already retired, and some, like fixed indexed annuities, have the option to be truly guaranteed retirement income, meaning that you will always receive income from them regardless of your financial situation, the markets, and other variable factors. There are different types of annuities that may be better or worse for your needs, which you should discuss with a financial advisor.

Part-time Work

And of course, one way to earn retirement income is simply by earning income from a job. There are many part-time work opportunities that allow retirees to supplement their savings while still maintaining a retirement lifestyle, and more retirees are becoming entrepreneurs for enjoyment and income. Continuing to work isn’t part of the traditional picture of retirement, but it’s quickly becoming more common.

 

While retirement savings across the board aren’t where they should be, a financially stable retirement is possible with enough planning. Take stock of your options for retirement income, and speak with a financial advisor to get the clearest picture of your finances.

 

Reprinted with permission from Vista Springs Assisted Living.

 

Add some zing to a meal with a flavored vinegar

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Courtesy MSU Extension

By Christine Venema, Michigan State University Extension

 

Looking for a way to add depth of flavor to some food dishes? Why not make flavored vinegar using either herbs or berries from the garden? Michigan State University Extension says that flavored vinegars are easy and fairly safe to make, provided precautions and the directions are followed.

 

It’s important to know that only glass containers that are free of cracks and nicks can be used to make flavored vinegars. The containers can be sealed with cork stoppers or two-piece canning lids and will need to be washed, rinsed and sterilized.

Herbal Flavored Vinegars

For herbal vinegars, choose fresh picked herbs just before they begin to flower for the best flavor. Three or four sprigs of herbs are needed per pint of vinegar. When picking your herbs, do so in the morning, just after the dew has dried, but before the noon sun and use only the best leaves or stems. Discard crushed, discolored, dried out or nibbled on pieces because these will give the vinegar a bitter flavor, plus the quality will be poor. The damaged pieces may introduce mold spores into the vinegar and if damaged product is put in, less than desirable product will be the result.

 

After picking, gently and thoroughly wash the herbs and then blot them dry. Next, dip the herbs in a sanitizing bleach solution. The concentration of the chlorine bleach solution should be one teaspoon of chlorine bleach to six cups of water. Then rinse the herbs thoroughly under cold water and use clean paper towels to blot them dry. The step of rinsing in the chlorine bleach solution is needed to avoid introducing food borne pathogens into the product.

 

Dried herbs may also be used. Three tablespoons of dried herbs are needed per pint of vinegar.

Fruit Flavored Vinegars

Favorite fruits used in vinegars are raspberries, blackberries, strawberries, peaches, pears and the peel of lemons or oranges. Sometimes the fruits are paired with herbs and spices like mint or cinnamon. Other popular flavorings include peeled garlic, green onions, jalapeno or other peppers, mustard seed and peppercorns.

 

Preparation of the fruit and vegetables includes washing and peeling, if necessary. Small fruits and vegetables may be left whole, whereas larger fruits like peaches need to be cubed or sliced. Allow one to two cups of fruit per pint of vinegar or the peel of a whole orange or lemon per pint of vinegar.

Types of Vinegar

Not all vinegars are created equal. Distilled white vinegar is clear in color, but has a distinctively sharp flavor of its own. However, distilled white vinegar is the best choice for those delicate herb flavors. Apple cider vinegar is milder in flavor, but the amber color may not be desirable. The apple cider vinegar blends best with fruits.

 

Even though wine or champagne vinegars are more expensive, they tend to have a more delicate flavor that works well with delicate herbs and light flavored fruits. Red wine vinegar goes well with spices and stronger herbs like rosemary, but most other herb flavors will be masked by the red wine flavor.

 

Beware that wine vinegars contain some protein, which make them an excellent medium for bacterial growth to take place in. If wine vinegars are used, they need to be handled properly and stored carefully. For safety reasons, use only commercially produced vinegars.

Flavoring Vinegar

The process of flavoring the vinegar involves placing the prepared fruits, herbs and/or spices in the sterilized glass jars. Use three to four sprigs of fresh herbs or three tablespoons of dried herbs per pint jar. For fruits, use one to two cups of fruit or the peel of one orange or lemon per pint of vinegar to be flavored. Do not over pack the jars.

 

Sometimes it is necessary to slightly bruise the herbs or fruits to help release the flavors. When working with jalapeno or hot peppers, it is wise to wear gloves.

 

Heat the vinegar to just below the boiling point about 190 -195 degrees Fahrenheit and then pour over the flavoring, leaving a quarter-inch of head space. Wipe the rims with a clean damp cloth and then adjust the lid, corks or screw cap tightly. Allow to cool undisturbed.

 

Store the vinegar in a cool, dark place for three to four weeks, this will give the flavors the chance to develop. After the time has passed, strain the vinegar through damp cheesecloth or coffee filters until it is no longer cloudy. This may take more than one straining. Discard the fruit, herbs, vegetables and spices because they have served their purpose.

 

Prepare the jars for the final bottling process and pour the strained vinegar into clean sterilized jars and cap tightly. Label the vinegar and decorate the jar if it is a gift.

 

Flavored vinegars can add excitement to dishes by the blending of different flavors. Try this new gift of the garden.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Manage chronic conditions by making an action plan

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Courtesy Michigan State University Extension

By Gretchen Stelter, Michigan State University Extension

 

One of the best ways to manage chronic conditions such as diabetes, arthritis or Parkinson’s disease is to make a weekly action plan. This will guide you to achieve your health goals. Michigan State University Extension suggests you make sure your action plan has these key ideas:

Make your action plan something you want to do

  • This is your plan, not someone else’s plan for you. Action plans can help you feel better by successfully accomplishing tasks.
  • Your plan is something you think you should do and want to do or achieve yourself. An example is if you hate pool water, you shouldn’t make a goal to swim three times a week.

Pick something you can do easily

  • Ask yourself if your plan is realistic and achievable for you right now. You wouldn’t want to begin walking three miles a day if you have not walked after your knee surgery!
  • If you feel you will fail at this action, then change it so you can succeed. If you do fail at an action plan, usually you will not try again.

Be action specific

  • What is it that you are going to do?
  • How much are you going to do? This can be broken down in minutes or days.
  • When are you going to do it? Be specific.

Plan ahead for possible barriers

  • Ask yourself what might get in the way of achieving this goal. If the weather is bad you may not want to walk.
  • Figure out ahead of time how you will handle barriers, such as plan on walking in an open gym in the evening when the weather is bad.
  • Know who you can call if you need help. You may like to have a partner when you walk.

Celebrate and evaluate:

  • Congratulate yourself on what you’ve achieved.
  • If things went well, the next week you may be able to stretch your goal. Instead of walking a quarter of a mile three days a week, you may walk a half mile four days a week.
  • If things got in your way, find solutions to help get past the barrier. Perhaps walking through a box store three days a week is better than walking in inclement weather. Keep track of your progress. If things get in your way, think of solutions that can help you achieve your goal.

An example of a weekly action plan to get more exercise

What am I going to do? I will start taking a water aerobics class.
How often will I do it? I will do one hour a week.
When will I do it? I will go to the 9 a.m. class every Friday.
What might get into my way? The weather, which may make it challenging to get out of the house in the morning.
What might make doing this easier for me? I will ask a friend to join me; one that has mentioned water aerobics before.

Action plans outline steps you can take to attain a larger health goal. Research shows that such plans are instrumental in bringing about behavior changes in patients. American College of Physicians Foundation gives ideas for some opportunities to use an action plan:

  • Making diet changes
  • Quit smoking
  • Increase physical activity
  • Reducing stress
  • Improving sleep habits

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).