Eat, Save, and Be Healthy

Being a Grandparent is a special milestone in life. The joys of sharing time and interests with grandchildren give them self assurance. The Search Institute identifies several traits that children need to be successful in life, called assets. What are assets? In short, they are the skills and values children need to overcome troubles and trials in life. They aren’t financial assets,, they are opportunities, skills, relationships, values and self perceptions that all young people need in their lives to overcome obstacles. The more assets they have, the better prepared they are in life. To read more about internal and external assets check out http://www.search-institute.org/content/what-are-developmental-assets

Following is a list to get you started, read through and see what activities you might be able share with the children in your life.

•  Support their parents- reinforce what they do well and give them a break once in a while. Parenting is hard work and not one gets it right all the time. Be respectful of them, even if you would do it differently.
• Have clear boundaries and high expectations for how you expect them to behave when they are with you. Talk with them about why you believe this and why it is important to you.
• Introduce them to other caring elders such as your friends or other relatives. The more exposure older people and youth have to one another, the better they will be to relate and get along. Look for common interests like gardening, or camping or a hobby that you might enjoy doing together.
• Help make history come alive for them. Tell them stories about their parents when they were children and about your own life. Help them think about their future by talking about goals and dreams that you had as a young person and how you achieved them.
• Model life- long learning by reading, taking classes or lessons or trying new things. My grandmother was determined at the age of 90 she wanted to learn to use the computer and do electronic banking with a debit card.
• Model involvement in community service. Why do you enjoy living in the community you do and how can you give back?
• Attend community and school events that they are involved in to share in their interests

If you are a grandparent, try to spend individual time with each grandchild—talk with them about why are they special how much you love them. Try to avoid making comparisons among them recognize the skills and talents they each have.   Avoid making comparisons among them. Enjoy each one as they are. Try board games or card games or even computer games to spend time together and talk about other things on their mind. These offer ways to teach skills like sharing, patience, and being fair in a fun way.  Expose them to cultural, religious and family rituals. Think about what’s going on in the community this summer like concerts, or plays or even just a walk downtown. This gives children exposure to the local arts and when they are older there’s a whole world of cultural events that are not too far away to explore. Talk with them about your values, priorities and world issues that concern you. Emphasize why these things are important to you and how they influence your life.

Spending time with children is not only a memory in the making, but it is an opportunity to build assets for a successful and promising future for a child.

As I began the new year, I made a resolution that is similar to a lot of Americans:  eat healthier and get in shape.  My determination has been reinforced by the fact that beach season is quickly approaching.  As I began brainstorming ways to make my goal a reality, the idea of food journal seemed like an easy way to keep track of calories.  I found a website online that tracks the nutritional value of every meal, creates a chart based on the breakdown of my meals, and gives me a grade as to my meals for the day.

My strategy is to eat three small meals a day: at breakfast, lunch, and dinner and to have a snack in between.  I have put myself on a steady diet of calcium-rich milk products such  as low fat yogurt and cottage cheese, fruits and vegetables like pineapple and broccoli, whole grains like whole grain wheat bread and brown rice, and lean meats such as grilled chicken.  Being in family and consumer sciences for the past five years has taught me the right and wrong types of food to eat.  I thought being savvy in nutrition would give me an A+ for my daily nutrition evaluation.  To my surprise, I was wrong.

While most of the time I am getting in the B range (with the exception of one Friday night we had pizza and I received a C+ for my efforts, even after removing the pepperoni), there are factors that are keeping me from receiving the A I feel I deserve for my healthy food choices.  I discovered that while most of my issues come from not having enough vitamins, minerals, and fiber, my sodium levels were extremely high.

The United States Department of Agriculture (USDA) suggests no more than 2,300 mg of sodium per day based on a 2,000 calorie diet.  That’s around the size of a teaspoon.  After looking at my chart for the past two weeks, I see that my sodium levels have averaged to be almost twice what they should and as a person who has high blood pressure in her family, I know this is something that I need to work on.  High sodium levels can lead to hypertension or high blood pressure development in individuals.

I immediately went to the MyPlate website (www.ChooseMyPlate.gov ) and looked for tips that will help lower my sodium intake.  Here is what a fact sheet entitled: Salt and Sodium – 10 tips to Help You Cut Back, had to say:

Top Ten Tips for Lowering Sodium 

1.  Think Fresh – Most of the sodium Americans eat is found in packaged foods. Eat less often highly processed foods—especially salty chips; cured meats, such as bacon, sausage, hot dogs, and luncheon meats; canned entrées, like chili and ravioli; and many soups.

 2.   Enjoy Full-Flavored, Home-Prepared Foods – Use herbs and spices to flavor foods. Preparing your own foods allows you to control the amount of sodium you eat. Make your own salad dressings with herb mixes instead of buying pre-packed ones.

 3.   Fill Up On Foods Naturally Low in Sodium – Eat plenty of fruits, vegetables, and cooked dry beans and lentils. Many Americans need to eat 3 cups—and for some people up to a total of 6 cups—of fruits and vegetables each day, depending on the amount of calories needed. Go to MyPyramid.gov to find out the amount of fruits and vegetables YOU need.

 4.   Get Enough, but Not TOO Much, of Some Other Foods Low in Sodium – Find out the specific amount of foods YOU need from the Milk Group and the Meat & Beans Group by going to choosemyplate.gov. Choose fresh cuts of beef, pork, poultry, fish, or eggs—and eat just the amount you need. Choose low-sodium cheese. Choose fat-free milk or reduced fat yogurt.

  5.   Learn to Enjoy the Natural Taste of Foods – Savor the flavor of simply prepared foods. Try cutting back on salt little by little—and pay attention to the natural tastes and textures of various foods.

  6.   Skip the Salt – Table salt (sodium chloride) is approximately 40% sodium. Just skip adding salt when cooking. Keep salt off the kitchen counter and the dinner table.

  7.   Read the Label – Use the Nutrition Facts label and the ingredients statement to find foods lower in sodium. Look for foods labeled “low sodium” or “reduced sodium.” Foods with less than 140 mg sodium per serving can be labeled as low-sodium foods.

 8.   Learn the Lingo – Besides “salt,” sodium comes in a range of forms. When reading ingredient statements, look for: sodium benzoate, sodium nitrite, sodium ascorbate, etc. Limit sodium and salt in food.

  9.   Ask for Low-Sodium Foods Where You Eat Out or Shop – Ask for what you want. The marketplace is changing and supermarkets and food manufacturers want to sell healthier foods. Many restaurants will prepare low-sodium foods at your request and will serve sauces and salad dressings on the side so you can use less. The more you make your low sodium demands known, the greater the chance that food companies will change their recipes.

  10.  Pay Attention to the Condiments and Seasonings You Use – Some seasonings are just about as high in sodium as regular table salt. So, instead of onion salt, use onion powder or replace garlic salt with fresh garlic. Limit the amount of brined or pickled foods. Buy low-sodium soy sauce. Use only a sprinkling of flavoring packets instead of the entire packet.

Take a few weeks to monitor your sodium intake and see if you are making healthy choices.  According to the American Heart Association, high-sodium diets are linked to an increased risk for stroke, heart failure, osteoporosis, stomach cancer, and kidney disease.  As long as you try to do at least a few of the tips listed above, you will be doing yourself a favor in the long run.

 As for myself, I plan to pay more attention to the nutrition facts on the food label.  I always zoom in on statistics about calories and saturated fat, but many times over look sodium.  Also, instead of eating processed foods like canned soup, I’m going to make my soup from scratch so I can monitor the amount of salt.  I know that with a little effort and awareness on my part, I’ll bring my B grades up to A’s.

 Written by: Dana Brown, Extension Educator, Family & Consumer Sciences, Ohio State University Extension – Morrow County.

Resources:

American Heart Association, Sodium:

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sodium-Salt-or-Sodium-Chloride_UCM_303290_Article.jsp

 USDA, 10 Tips for Lowering Sodium: http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet14SaltAndSodium.pdf

There are increasingly more and more options available when you look at the fitness classes or exercise programs offered at your local fitness center, YMCA, Community Center, or Community Campus. Many of these programs are also offered through on-line programs or even as TV games – but without some of the benefits of an in-person program. Here are a few of the reasons why you might want to try each of them.

Boot Camp programs are modified after military boot camps or basic training programs. They are high intensity and promote cardio, strength, endurance, and flexibility. You won’t get bored with Boot Camp programs because you are always changing what you are doing and they often incorporate both indoor and outdoor activities – when the weather permits. These programs do not require special equipment or clothing – just a good pair of workout shoes. You may feel like you have gone back to school gym class, because the programs incorporate many basic calisthenics like jumping jacks or push-ups.

Another program that only requires a good pair of shoes is Core Training. With Core Training you are conditioning the middle body muscles to work in harmony. This includes the pelvis, abdomen, hips, and lower back. When your core is in harmony you have better balance and stability, often an issue for older adults. Completing Core Training programs will make it easier for you to do any type of physical activity and even basic living tasks.

Spinning programs do require a special bike – so they need to be participated in at a center or fitness program. These bikes can be adjusted for beginners and are adaptable to individual fitness levels. They combine basic indoor cycling with motivational coaching, breathing awareness, and heart rate training. It is a great non-impact cardio program. No additional equipment is required to get started, but you may decide to purchase cycling shorts with padding, moisture wicking shirts, and cycling shoes — if you decide you enjoy it.

The Zumba program is Latin-inspired dance fitness that combines fast and slow rhythms with international music. WebMD tells us that a benefit of Zumba fitness over other dance style classes is that it focuses on only 4 or 5 steps per song that are repeated over and over. So it is easier to learn and you can be a beginner and not feel intimidated by someone who has been coming for a while. Like most cardiovascular workout programs – Zumba classes burn calories, can decrease your blood pressure and body fat, increases stamina and bone density, and can improve your balance and muscular tone. You can tone your legs, arms, abdomen, and gluts. One of the great benefits of the Zumba program is the social aspect. Instructors often use a party atmosphere to make the classes fun and participants find that they forget they are exercising.

The benefits of all of these programs except Spinning, is that you don’t really need special equipment to get started and you can often try an on-line version at home to see if you enjoy it. As these programs are typically high intensity – you should talk with your physician before beginning a new exercise program and be sure to drink plenty of water while taking part. The American College of Sports Medicine recommends drinking 16 – 20 ounces of water a couple hours before exercising, and then another 3 – 8 ounces every 10 to 15 minutes you exercise. Sports type beverages should only be required if you are exercising for over 60 minutes.

Written by: Lisa Barlage, Extension Educator, Family & Consumer Sciences, Ohio State University Extension.

Sources:

American College of Sports Medicine, Top 20 Fitness Trends,  Selecting and Effectively Using Hydration for Fitness, http://www.acsm-healthfitness.org.

Mayo Clinic, Core Exercises, http://www.mayoclinic.com/.

WebMD, Top 20 Fitness Trends for 2011: http://www.webmd.com/.

Many people use “retail therapy” as an emotional tool to make themselves feel better. Later, they may experience buyer’s remorse when they see how much they have spent, so they go back to the store to return the items they just purchased. I don’t return things very often, so I wasn’t aware what a growing problem this has become for merchants. A very nice reader who previously worked as a manager in a Columbus-area specialty clothing store sent me an email in which she illuminated the issues of returns from a retail perspective. I thought her comments were so pertinent that I decided to raise the issue publicly so you can view returns from the other side of the counter.

When someone has to return something to a store, they feel a little aggravated because they have to take time out of their day to do something that is not fun. But it is even less fun for the retailer. What are the consequences on the retail end when someone makes a return? According to my source, this is what a store potentially loses when someone makes a return:

• the first “serving” time of the sales person (and possibly their bonus or commission),
• time spent making the return,
• steaming articles that have been in the bag too long, or have accumulated smells like cigarette smoke or gasoline (if it was in the car trunk).
• inventory control and daily statistic figures,
• and, last but not least, questions from the district manager as to why they “didn’t do their job properly.”

But hold on, it gets worse. This former manager says the return that “broke the camel’s back” for her was a grandmother returning a $500-600 purchase she made with her granddaughter one weekend. The woman spent two hours trying on multiple outfits, and the store associates couldn’t figure out why she brought everything back. When they examined the merchandise, they saw tell-tale creases from sitting and bending, make-up smudges, and other signs of usage. It was obvious she had worn the clothing for a period of time and then returned everything. Apparently fraudulent behavior knows no age-limits.

There has always been a small segment of the population who cheat merchants. Whether it is shoplifting or using items, wearing them and then bringing them back to the store, the end result is fraud. I’m not talking about people who occasionally have to return items because they are defective, not the right color, or the wrong size. I’m referring to shoppers who buy things to use or wear once, and then return for credit. This age-old trick actually has a name, “wardrobing;” which sounds related to clothing, but can be used to describe all use-it-and-return-it purchases. Two-thirds of merchants report they had items wardrobed last year, and the numbers continue to rise. The National Retail Federation (NRF) started tracking this trend in 2006, and the numbers of claims rose 56% in the first full year (2007). As the recession lingers, those numbers are increasing.

The NRF blames the economy and a “customer-is-always right” mentality gone too far. A loss-prevention executive for Bealls Department Stores in Florida says that customers are rooting around in their closets and trying to return things they have worn multiple times to make a little money. But the most common abuse is still one-time usage, sort of like “renting” the item for a short period of time. Women will buy an expensive outfit for a wedding, prom, job interview, or other function, wear it, and then return it for full credit. One sales associate said part of her job is to smell the armpits of clothing being returned to ascertain if it has been wardrobed. Eeuuww.

Technology returns are the newest form of wardrobing, and are more male-dominated. One man purchased a $600 LCD projector, used it for a business presentation, then returned it a few days later. Richard Hollinger, a criminology professor at the University of Florida, says that return fraud cost retailers $10.8 billion in 2007.

Because of this enormous problem, 17% of retailers tightened their return policies in 2009 according to the NRF. Besides wardrobing issues, 43% of retailers indicated they had more shoppers use fake receipts to bring back stolen merchandise and 75% said they sold merchandise to shoppers with stolen credit cards or counterfeit money. This in turn makes shopping more costly and inconvenient for the rest of us because the costs of retail fraud are passed on to the consumer. It also makes the process of returning items more difficult for honest customers. One national electronics store had to shorten up their appliance return policies because people were buying air conditioners, using them all summer, and then returning them in the fall for refunds.

Most retailers now use a computer database to track returns. When a customer makes a return, the cashier swipes their driver’s license. This goes into a national database that helps identify customers whose behavior indicates return fraud, wardrobing, or other abuse. If you’ve been given a hard time trying to make a legitimate return over the last couple of years, blame the abusers, not the store. Some stores are shortening return periods, charging restocking fees, or limiting the number of returns one customer can make.

So, bottom line, if you have a hard time controlling your purchasing impulses or use shopping as recreational therapy, you might want to consider some other method of controlling your spending than just returning everything. A therapist may be able to help you identify why you constantly feel compelled to purchase items you can’t afford. And for those of you guilty of wardrobing, please stop. The “I should be able to have or use whatever I want and the heck with the rest of you” entitlement mentality is self-serving and dishonest. There are many legitimate ways to meet your needs without resorting to stealing someone else’s property for a period of time.

Written By:

Donna Green

Family & Consumer Sciences Educator

Ohio State University Extension