CARBON MONOXIDE POISONING
HIDDEN DANGER IN THE WINTER

The Improper use of supplemental heat sources to take the bite off cold winter weather poses a hidden danger--carbon monoxide poisoning.

Carbon monoxide poisoning is a threat anytime we use gas or other fuel-burning appliances incorrectly, or when these heat sources are improperly vented. Carbon monoxide is one of the deadliest gasses because it's colorless and odorless. Plus, a relatively small amount of carbon monoxide released into an unventilated space can cause sickness and even death.

Although most of us normally associate carbon monoxide poisoning with a car exhaust, any device that burns natural gas, liquid petroleum gas, kerosene, heating oil, wood, or charcoal will produce carbon monoxide.

Incomplete combustion of any type of fuel can produce carbon monoxide. The potentially lethal gas robs oxygen from the blood. Low levels can cause dizziness, nausea, headaches and watery eyes--symptoms often associated with other illnesses. At high levels, and without medical attention, carbon monoxide poisoning can be fatal.

You can reduce the likelihood of carbon monoxide poisoning by using fuel-burning appliances correctly and being sure they're properly ventilated.

All fuel burning furnaces, water heaters and stoves should be properly vented to a chimney or flue. Have vents checked to be sure they are properly connected and that the chimney or flue is open and in good condition. For extra protection, install an Underwriters Laboratory approved carbon monoxide detector in or near sleeping areas.

Some of the newer gas space heaters and artificial gas fireplace logs are approved for use without a vent. Be sure these heaters and logs are installed according to the manufacturer's specifications. Also, be sure they have oxygen depletion sensors to detect reduced levels of oxygen and shut off before hazardous levels of carbon monoxide accumulate.

It's a good idea to review the operation instructions for gas fireplace logs because some types must be used when the chimney flue is open, just as with conventional wood logs. Use kerosene heaters only in open, well ventilated areas. Never use un-vented appliances, such as a kitchen range, to heat a home.

Another potential danger is to use a barbecue grill or hibachi inside the home. It's tempting to use a grill or hibachi to cook a meal indoors during a winter power outage rather than going outside. However, this practice is very dangerous. In addition to the danger of fire or smoke, charcoal briquettes produce large amounts of carbon monoxide.

Wood-burning stoves usually aren't a problem because they are vented to the outside. When using a fireplace, avoid closing the chimney when a fire is smoldering because incomplete combustion produces carbon monoxide. Don't close the chimney flue until the fire is completely extinguished.

PRAISE YOUR CHILDREN

Have you noticed how good it feels when somebody gives you a sincere compliment? Or how nice it is to have someone notice an extra effort that you've made? Your children also like positive attention. In fact, they thrive on it. It's one of the ways they learn to feel good about themselves and others.

To praise your child means to express approval or admiration. Another word for praise is encouragement. When skillfully used, praise builds an individual's confidence and courage.

Whether a toddler or a teenager, your child is a marvel--a one-of-a-kind soul with special abilities and talents. He or she is a wonderful, precious human being who has so much to teach and learn and give.

One of your important jobs as a parent is to see the goodness, beauty and talents of your children. Then make sure they know exactly what you see in them and how filled with appreciation, pride and admiration you are.

As a parent, you are one of the most important people in your child's world. When you are patient, kind and positive with your child, it makes a big difference. Never underestimate your influence. Praise your child for who he or she is, and for the many gifts he or she brings into our world.

The more you encourage your children, the more you bring out the best in them and you. Children watch you and learn from you. When you praise their strong points, they learn to see the positive in themselves, in you, and in those around them. Some tips for praising and encouraging children:

• Catch the youngsters in your life being good; make a big deal about it. Be sincere. Focus on what you like about your child, and express your appreciation. Without overdoing it, give praise freely and frequently.
• Use a positive, caring tone as you regularly share words of encouragement from the heart, such as: Keep at it. Great! It's nice to have you around. I love you. We all make mistakes. That was very kind of you. Nice going. You'll do better next time. Thank you!
• Help young children feel capable. Instead of "That's not the way to do it," say "That's a big job--let's see if we can do it together."
• Help your child recognize talents he or she may have. "Jamaal, you draw really well. I think you inherited your grandfather's artistic ability." "Kayla, you must have motors inside your legs! How do you run so fast?"
• Ask your son what he learned in school today. Smile and give him your full attention. Say "Wow!" or "Hey, that's interesting." If he's having trouble at school, listen well and see if you can help him figure out a good way of handling it.
• Talk with your daughter as if she were one of the most important people in the whole world, because she is.
• Another important way to encourage your child is by attending his school events or being involved in other activities or hobbies that interest him.
• With your words and actions, convey this message to your child: "I like you just because you're you." Similarly, let your children know that you love them no matter what, with no strings attached. "Sasha, I love you when you are happy, and I love you when you are angry or sad. No matter what, I will always love you."
• Think how blessed you are to have these marvelous children in your life. As a way of showing your appreciation, give each of them a hug, a kiss, a wink, or a smile.

The Extension Office has a few copies of a wonderful publication that is designed to be used as a self-study unit for parents called, "I'm Positive-Growing Up With Self-Esteem", call our office at 845-2811 to receive a copy.

CELEBRATE WHAT IS SPECIAL ABOUT YOUR FAMILY

With the Holidays rapidly approaching everyone is thinking about celebrating. We need to think about celebrating our own family. Ask yourself: What is different and special about our family? What strengths, talents and learning experiences do we have? Raise similar questions with other family members. Ask young children, too. Often they come up with funny answers and interesting insights.

Think about the benefits of being in your unique family. Pay attention to these blessings. Help family members see and appreciate them. Also make it a point to focus on what your family has learned from hard times as well as fond memories that you share. All of these are reasons to celebrate.

Some suggestions for celebrating what is special about your family:

• Every now and then, have a Family Celebration Dinner. Prepare a menu that includes at least one favorite of each family member, or go out to a restaurant everyone enjoys. Propose a family toast for a recent family achievement-Nathaniel taking his first steps, Jesse getting two "A's" on his report card, or Kristen making the basketball team.
• Focus on one family member at a time, and let everyone present say one thing they appreciate about him or her. Conclude by playing a game, sharing a moment of prayer, telling a funny story, or holding hands and singing a favorite song.
• Give each family member a chance to talk about some things he or she loves to do. Can you do some of these activities together as a family? Can you do one of them right away? Is there another activity you could do together in the future?
• Gather family members together, perhaps over a big bowl of popcorn. Let each person answer the following question: "What are two things you really like about our family?"
• Celebrate your family's history. Take a trip to see the neighborhood and home where you grew up as a young child, or visit some of the oldest living family members. Take them fresh flowers or a homemade gift, and ask them to tell you and your children what life was like when they were growing up.
• Create a family story. Start off by sharing the beginning of a story. Then let the next person briefly continue the story in any way he or she wants. Then it's the next person's turn. Whether there are two or five people in your family group, let your imagination go and have some fun. No telling what kind of story you'll wind up with!
• Hold a potluck picnic for your extended family. Besides a dish, ask those attending to bring along some special family photographs. After the meal, have a time for "show and tell."

By celebrating what is special about your family, communication will improve and your home life will become more positive and enjoyable. As your children grow older, they will naturally tend to remember these times of celebration and use them as they create their own families.

BEWARE OF BEANIE BABY SCAMS--SELLER DISAPPEARS

As shoppers rush around trying to obtain those sought after Beanie Babies for holiday gifts be sure to use some common sense and don't be fleeced. The Better Business Bureau of Meropolitan Dallas reports that a Dallas-based business offering sought-after Beanie Babies has disappeared, after failing to deliver to anxious customers in Texas and other states.

Beanie Babies as most everyone knows are those small beanbag toys made by Ty, Inc., Oakbrook, IL. Since 1995, about 200 beanies with names like Wise the Owl and Peanut the Elephant have been introduced. The toys sell for about $5 to $6 each in card stores, gift shops, florists, small toy stores, and other specialty shops. Both children and adults collect the toys, for fun and for the beanies' value as collectibles.

From time to time, Ty, Inc., "retires" groups of Beanie Babies, making those characters harder to find and more desirable. Some collectors turn to the "secondary market" - shopping networks, collectibles shows, mail order, Internet, and sales and trades by other collectors. Secondary market prices range from a little above original retail up to hundreds or thousands of dollars for the most sought-after beanies.

The Better Business Bureau in Dallas began receiving inquiries in July about MSW Enterprises (McGuire Secondary Wholesale), 3500 Routh St., Suite 1, Dallas. Newspaper ads offered memberships for $14.95 and hard-to-find beanies at attractive prices. In a matter of weeks, the Bureau had received 6 complaints about non-delivery from customers who paid up to $600 for Beanie Babies they never received.

Now MSW Enterprises' phone has been disconnected, and the Bureau's mail to the company about the complaints has been returned marked "Moved, left no address." Complaints are being referred to the U.S. Postal Inspectors, 1-800-372-8347.

What's a Beanie Babies collector to do?

Check with the BBB where the business is located, but remember, schemes can come and go quickly. Rely on your common sense, too. Avoid paying by cash, check, or money order. If possible, pay by credit card so you can dispute the charge if you have problems. Think twice before buying merchandise you can't examine first, or without being able to verify a seller's permanent street address and phone. Look to collectibles magazines, books, and Web sites for more tips, including Ty, Inc., at www.ty.com.

You might also want to check out the following before sending your money to a business you do not know:

National Fraud Information Center
1 800-876-7060

Ky Attorney General ,Consumer protection division 1-888-432-9257.

And remember if it sounds too good to be true it probably is.

DRESSING FOR AN INTERVIEW

Spring has traditionally been thought of as the time for job changes as well as entry into the world of work. Rapid developments in technology and many changes in society have made the timing factor somewhat outdated. Today people are changing jobs and interviewing throughout the year. Even so, the interview remains an important stepping block in the job getting process. The few minutes you spend in an interview can seal or destroy your fate. Being prepared and looking the part conveys your work ethic. Your appearance can and does make a difference!

The "any thing goes" trend of recent years is rarely an acceptable mode of dress for the interview process. If you want to find out how to dress for a specific interview, there are some techniques to try. If appropriate, make plans to attend a meeting or workshop conducted by the business. Call the personnel office anonymously and ask about a dress code. Talk with persons in the community or individuals who work for the company. Make time to visit the location and observe workers coming to or leaving the place of business. Being clean, dressing classic and conservative is never incorrect.

Regardless of the type of job you are applying for, your appearance should always be neat. Clothing does not need to be new or expensive, but it should fit well--not too tight, not too loose! Many professional interviewers consider the following as dressing:

DON'TS

• scuffed shoes or heels higher than 2-inches, worn heels, sandals
• sheer or shiny apparel
• skirts shorter than 2-inches above the knee
• excessive or noisy jewelry
• pattern or bright hosiery
• backpacks, large handbags
• lots of makeup
• extreme hair styles, unkept hair
• long, bright fingernails
• dirty fingernails, chipped nail polish

So remember as you head out in search of that perfect job, take some time to plan your appearance-it may make or break the job interview.

MAKING YOUR CLOTHES LAST LONGER

And speaking of your work wardrobe, good quality clothing can be expensive! The purchase of new apparel to replace old or damaged garments can take a sizeable chunk from your budget especially if the replacement has not been planned for. There are a number of habits we can practice and teach our family members to do that will prolong the life of our clothing. All are easy and within the reach of everyone!

Hang hangable garments immediately after wearing to allow the wrinkles to fall out. However, don't "stuff" them back into a crowded closet for several hours.

Never hang wet or damp items in the closet until completely dry. This is a quick way to invite mildew.

Repair all rips, tears, pulled hems and the like immediately, especially before items are subjected to a cleaning process.

Do not store dirty or soiled clothing from one season to the next. Soil invites insects and/or can become permanently set.

Clean (launder or dryclean) only as needed to remove soil and stain. DO NOT launder or dryclean to remove wrinkles. Use an iron or pressing device, or simply permitting the item an opportunity to relax on its own will do the trick.

Avoid direct contact with perfumes, hair spray, or lotions as these may contain alcohol or other substances that can cause color loss.

Do not store or allow garments to stay in direct or prolonged artificial or sun light. If your closet has a window that permits sunlight to shine in, consider a shade or covering to block the light.

If possible, permit your clothing to rest at least one day between repeat wearings. This is especially true with shoes.

Treat your clothing as one of your nearest and dearest friends. It truly is a good friend! As with all friends, a little tender loving care goes a long way to promoting a long-lasting relationship!

DOES CRANBERRY JUICE REALLY HELP?

Cranberry juice has long been recommended as a folk remedy for urinary tract infections. People commonly believe that drinking cranberry juice lowers the pH of urine. The more acidic conditions presumably help prevent infections. A new study suggests that this is not the case. Scientists now have evidence that chemical compounds called condensed tannins are responsible for the beneficial effect. The cranberry juice helps prevent E-coli, the usual culprit in these bacterial infections, from sticking to the walls of the urinary tract. Research also shows that blueberries contain the compounds which help keep bacteria from adhering to the walls of the urinary tract. So, cranberry juice really can help prevent or treat urinary tract infections. And now we know why.

WARM UP YOUR WINTER WITH BREAKFAST

Why not warm up your winter mornings with some hot breakfast treats? Hot cereals are some of the most nourishing and satisfying foods for this time of year. Try using your microwave to cook oatmeal, wheat cereals, or grits. Cereals are part of the base of the Food Guide Pyramid and the basis for a heathy diet. If you like to eat breakfast at a mid-morning break, measure a serving of hot cereal in a microwave-safe container. Then just add water and heat in the microwave. To make creamier, heartier hot cereals, cook them with milk instead of water. To keep things interesting, try adding a banana or some applesauce with brown sugar to your hot cereal. If you are in the mood for something savory, try some cheese or garlic grits for breakfast. Hot cereals are a warm way to start your day.

HEALTHY ACTIVITY

Some will decide they are ready to make some changes to improve health and well-being. If part of your plan includes losing weight, consider the following. Research suggests that people who are successful at managing their weight have three things in common:

1. They have carefully considered what goals are right for them.
2. They know what eating habits they are willing to change.
3. They have made a commitment to be more active.

When researchers checked with women one year after they had lost an average of 25 pounds, those who were most physically active had regained the least amount of weight. Regular, moderate activity such as brisk walking, gardening, or cleaning will help move you along the road to better health.

DON'T FALL VICTIM TO CREDIT IDENTITY FRAUD

As we end Consumer Education Week we want to share this information on identity theft which is becoming more and more of a problem. Identity theft occurs when a con artist assumes your name, address, Social Security number, or other personal information and uses this information to obtain new credit cards, access existing credit accounts, obtain loans in your name, or steal from your checking, savings, or investment accounts. Thieves usually are able to steal someone's identity by rummaging through mailboxes or trash cans for credit card receipts. Government records also provide addition information enabling thieves to steal your identity, such as driving records, civil and criminal court records, licensing records, and property records.

According to the Federal Trade Commission, identity theft is one of the most difficult crimes to prove in court. Usually, consumers are not able to provide law enforcement officers with ample evidence that the identity thieves incurred the charges, rather than themselves.

To protect your identity do the following:

• Safely dispose of all items that may contain personal information using a shredder or at least tear into several pieces.
• Disclose your Social Security number only when absolutely required. Try to use alternative numbers whenever possible.
• Limit the number of credit cards you carry with you. If you lose a credit card, notify the creditor immediately and ask that a "fraud alert" be placed on your file.
• When you dispose of mailings such as "pre-approved" credit card offers, tear or shred those mailings before putting them in the trash. The same goes for advance loan checks from credit card companies.
• Pay attention to credit card billing cycles. If bills do not arrive on time, your monthly statements may have been stolen by thieves.

For more information on keeping your records private, call our office at 845-2811, and ask for the publications entitled "Do You Know Where Your Social Security Number is Right Now?", "How Private is Your Ride on the Internet", and "Do Your Medical Records Really Belong to You?

CONSUMER TIPS:

Here are some tips from our U.K. Extension Family Resource Management Specialists designed to help you recognize a good deal from a bad one.

PAYCHECK LOANS: AN EXPENSIVE ALTERNATIVE

You may want to think twice before getting a paycheck loan, even though it's a pretty easy procedure. Usually, all you need to do is take in a pay stub or other proof of employment, have a local checking account, and a valid picture ID.

For a $100 loan, you just write the check cashing company a printed, personal check for $120, post-dated two weeks from the present date. First time customers often receive a $5 discount. You can walk out in a few minutes with $100 in cash.

Put a pencil to it and you might think again. Consider the $100 loan as it truly is. To pay $15 interest for two weeks means you really pay an annual interest rate of 390 percent!

Before using one of these services, consider delaying your purchase or alternate sources for loans. Is there a credit union at your place of employment? Joining one and getting a loan through a credit union can often save you money. Likewise, many times consumers qualify for a loan from a bank or savings institution but do not realize it. Interest rates are much lower through this type of facility.

Some banks offer an overdraft line of credit along with their checking accounts. This feature, usually provided for a low monthly fee, actually is a loan that protects you from overdrawing your account and allows you to pay back at a predetermined rate of interest and payment schedule.

CREDIT REPAIR: DO YOU KNOW YOUR RIGHTS?

Every year hundreds of people fall prey to credit repair scams in the State of Kentucky, according to Jodie Bernstein, Director of Federal Trade Commission's Bureau of Consumer Protection. He says, "the schemes often target consumers who are unemployed, divorced, or have medical bills-people who are vulnerable and susceptible to scams."

A recently passed law now bans deceptive claims made by credit repair organizations. One feature of the law prohibits these organizations from collecting any fees before completing the services promised. These services have to be spelled out in a written contract explaining all the terms and conditions of payment, including any guarantees as well as deadlines to complete services promised.

Consumers also have a 3 day cooling-off period to cancel the contract if they decide not to use the credit repair service. By contacting the credit reporting agency directly, consumers can correct any mistakes themselves, and do not need to use credit repair companies.

For more information, contact the Federal Trade Commission for a free publication detailing the law. This publication can also be obtained on FTC web page under publications.

ADVANCE-FEE LOAN SCAMS

"The company guaranteed I would get the loan if I paid $250 processing fee. I never got the loan and they won't refund my $250."

Advance-fee loan scam artists advertise or may call you saying that they will be able to get or arrange a loan for you, regardless of your credit history. Legitimate lenders rarely guarantee a loan or extension of credit before evaluating a consumer's creditworthiness. Legitimate lenders may require you to pay application, appraisal, or credit report fees for a home equity or mortgage loan, but rarely for other types of loans.

Advertisements that promise loans generally appear in the classified section of newspapers and magazines. Often, the ads feature "900" telephone numbers, which result in charges on your phone bill. Advance-fee loan scams also are promoted through direct mail and radio and cable TV spots. The appearance of an ad in recognized media outlets, such as your local paper or radio station, does not guarantee the legitimacy of the company behind the ad.

You can avoid advance-fee loan sharks by ignoring any advertisement or any caller that guarantees a loan in exchange for an advance fee. Never give your credit card or bank account numbers, or Social Security number on the telephone unless you are familiar with the company.

POPULAR WEIGHT LOSS DIETS

Several diets that are currently very popular are based on a high protein, low carbohydrate content that is promoted as affecting fat metabolism in the body. We do not generally recommend these diets to anyone.

Why are these diets popular? Well media hype is one reason, you will notice that most of these diets are being promoted to sell books or products. And many dieters have become bored with the low fat message. Like all diets, these high protein diets will work for some, unfortunately it is usually a quick but temporary weight loss. When most people "go on a diet to lose weight", they pay more attention to what they eat and drink. They often start to exercise more. And, then they lose weight. The National Heart Blood and Lung Institute's new guidelines for treatment of overweight provides scientific proof that moderate restriction of calories will lead to weight loss.

So, people starting one of these diets will likely lose weight. People who lose weight want to tell everyone. Their friends ask them how. Word of mouth along with marketing makes these plans popular. There are many people who have not lost weight on these diets, or who lost weight but later gained more back, but they are usually not talking.

These high protein diets are low in carbohydrate (and by default, fairly high fat, about 60% of its calories from fat).

What is the Theory behind the high protein diet:

• Although some of these plans suggest you can eat all you want, the person going "on a diet" almost always cuts back the number of calories they eat or drink. Cutting back 500 calories each day from food and drink will lead to about 1 pound of weight loss per week. It does not matter if these calories comes from fat, carbohydrate or protein. Psychology is at work.
• At first, on a high protein/low carbohydrate diet water is released from tissues. The body is using the little bit of carbohydrate it has stored as glycogen. After the glycogen is gone, the body starts burning its protein stores or muscle. When your body uses up its glycogen stores and is not being replenished (by eating carbohydrate), water is released from the cells which hold 3-4 parts water to 1 part glycogen. That results in 2-4 pounds lost but it is water not fat.
• A body deprived of carbohydrate acts as if it is starving; and some lean body tissue is lost. The theory is that if your body doesn't have a carbohydrate source readily available, it will turn to stored fat for the energy it needs. A high fat diet causes "ketosis" (a state where the liver starts converting fat into ketones for fuel). This suppresses hunger and reduces calorie intake. Presumably ketones are burned inefficiently and therefore waste calories. Remember that carbohydrate is the main fuel for the brain. Ketones are flushed out in the urine and through the lungs. A person in ketosis has the fruity smell of acetone.
• Most dieters on high protein/low carbohydrate diets will experience constipation, nausea, weakness, dehydration, fatigue, vitamin and mineral deficiencies.

Who should not follow these diets:

• People whose work or lives demands mental alertness and concentration (e.g., pilots, students).
• Women who are pregnant or breastfeeding generally should not be on any type of weight restriction diets.
• Children, even overweight children, should not "diet". Children should increase their physical activity and follow the dietary guidelines found in the Food Guide Pyramid.
• People with diseases like diabetes and kidney disease can both positively and negatively affect their health by the combinations of protein, fat and carbohydrates in their diet. Without talking with their physician and a registered dietitian, first, they should not change their diet prescription.
• People with history of gout might have an attack on a high protein/low carbohydrate diet
• All people at risk for osteoporosis.

QUESTION

If it works, why shouldn't I follow it?

• The results are temporary unless you make changes when you return to eating carbohydrate. As your cells rehydrate the weight comes back.
• These diet plans are not health promoting for the long run. They lack the dietary fiber, phytochemicals and many vitamins and minerals known to reduce your risks of colon, breast and prostate cancer, boost the immune system, strengthen bones. These diets contain high amounts of saturated fat, which promote heart disease.

So what do we recommend that you do to lose those extra pounds?

Lots of scientific evidence shows that people who are successful at maintaining a health-promoting weight do the following:

• Follow the U.S. Dietary Guidelines and the plan outlined in the Food Guide Pyramid. If you don't have these valuable tools, give us a call at the Extension Office (845-2811), stop by the health department ask your doctor or registered dietitian or visit the http://www.nal.usda.gov/fnic/ site on the World Wide Web.
• Have a positive self-image
• Be active and move almost every day of the week for at least 30 minutes.
• Plan ahead for calorie-compromising situations like travel, parties, vacations or other high risk situations,
• Monitor your food and beverage intake and your weight on an ongoing basis not just as a New Year's Resolution
• Get support and education as needed from their physician or registered dietitian.

CARING FOR CHENILLE

One of the "hottest" fashion items this winter is chenille. There are scarves, sweaters, gloves, hats, jackets and many other apparel items made with chenille yarn this season. And, just what is chenille?

It has been defined by the International Fabricare Institute as "a fuzzy pile yarn that resembles a pipe cleaner commonly found in rugs, bedspreads, and bathroom accessories but is also used in sweaters, blouses, and dresses."

If you or a family member happens to have been remembered by ole Santa or one of his working elves this holiday season with a chenille item, you're going to need to know how to care for it. Small items of apparel are exempt from care labeling, and thus, may not give you a clue as to how to handle.

Here are some timely tips:

Warm, fuzzy bathrobes-almost everyone loves them! Some of the most colorful and comfortable are made of chenille. In fact the word "chenille" is French for caterpillar. Chenille yarns are used in both woven and knit constructions and are popular for use in both apparel and home furnishings.

On loosely woven or knitted constructions, the yarns tend to snag and pull out easily. Normal rubbing and friction on the fabric will initiate the condition. The necessary agitation or cleaning will further aggravate the condition.

For chenille articles that are labeled as washable, it is safer to hand wash, even it the articles are labeled machine washable. Machine   washing even on gentle cycle, can cause excessive fabric damage. Hand washing reduces the degree of mechanical action, which reduces the likelihood of snagging the fabric distortion.

If you choose to machine wash, use the delicate cycle. Laying the articles flat to dry will reduce the possibility of fabric damage.

Once the articles are nearly dry, it may be necessary to place the articles in a net bag and tumble dry. This will help restore the loft or fluffiness of the fabric and/or yarns.

Snagging and fabric distortion cannot be entirely prevented in wear or cleaning, but taking some precautions in clean can help reduce or eliminate problems.

SKILLS FOR SOLO PARENTS: PLAY WITH YOUR CHILDREN

Raising children is a tough job today and single parents may find it especially challenging. Play can be a wonderful tool for single parents to use for building strong, healthy relationships with their children. When you play with your children, you are putting yourself into their world. Children like to having their parents there!

Play has been described as a child's work. It is an essential part of his or her overall development. It is as important to a young child as your job is to you. Play gives children a fun way to learn skills that will prepare them for adulthood.

Play also motivates children and teaches cooperation and trust. It builds a child's self-esteem, sense of independence, and self-sufficiency. It gives children the chance to get to know themselves, their world, and people around them. Even as children grow into the teenage years and beyond, play continues to be important.

There are many delightful ways to play with your children. Here are some idea-starters:

• Play board games. They're fun and also a good way to teach children how to pay attention and take turns. Board games can also teach children that winning and losing aren't the most important things in life. They show that how you play and how much you enjoy yourself are much more important.
• If you have more than one child, chances are they do not all like to play the same games. Allow each child to take a turn picking what you will play as a family. Even older brothers and sisters can enjoy some of the games that younger kids like to play. Encourage siblings to participate in and take interest in what each other is doing.
• Here's another idea for helping young children play together: Put suggested activities in a hat and draw one out. Everyone participates--no grumbling.
• Turn housework into play. Take the time to share chores with your children by making a game out of it. Washing dishes in lots of detergent bubbles can be loads of fun. Your children will enjoy this activity and get in on the working fun.
• Find out what your child likes to play and participate with him or her. Encourage outdoor or physical activity. If your children are older, why not join them in a game of tennis, volleyball or basketball?
• Try to limit the amount of time you play video games if this is the type of play your child requests. Encourage your child to develop other interests as well. Variety is important.
• Set aside an hour or two each week for family play time. This type of activity will open up the lines of communication between you and your children. Let the kids lead the play time. It will build their leadership skills. It also gives them a chance to feel like they are in charge for a change.
• Make one night a "no-TV" night. Don't even turn it on. Use the time to play games of hide-and-seek, charades, Pictionary™ , or put on your own production by acting out a skit or drama. Chances are it will be much more entertaining than that rerun you would have watched on TV.
• Make up stories with your children. Create imaginary characters.

Follow your child's lead. You never know where your story might take you.

Maybe you don't think you have time to play with your children, or perhaps you feel too tired to play with them. Very young children can wear you out quickly with their high energy and activity. One parent said he even got tired just watching his daughter play.

However, before you decide you cannot play with your child, think about how important the play time is to your child's growth and development. Consider the valuable communication that you and your child will share during this time together. Then remember how relaxed you feel when you play. Let the child within you come out and play with the child in your home.

AMERICANS ARE SLUGGISH:

Although most Americans are aware that physical activity is an important aspect of overall fitness and health, many of us do not incorporate this knowledge into our lives. According to the Centers for Disease Control, over 60% of U.S. adults do not include enough activity in their leisure time to produce health benefits. Twenty-five percent aren't active at all. Not surprisingly, CDC data also indicates that as we age we tend to decrease activity levels. But even the young are sluggish; data on youth indicates at least one-half of 12-21 year-olds do not have regular physical activity.

When we reflect on our lifestyles, it's easy to see that many of our most common "activities" really are sedentary; two examples are watching television and using computers.

WHY SHOULD WE CHANGE?

Increased physical activity can decrease our risk for several diseases, such as heart disease, high blood pressure, colon cancer and diabetes. Other benefits of increased physical activity, even in small increments, include:

• helps in weight loss;
• can improve joint mobility;
• strengthens bones;
• tones muscles;
• promotes self-confidence;
• promotes a feeling of well-being;
• helps promote sound sleep;
• speeds up wound healing;
• increases body leanness; and
• helps regulate appetite.

DO I HAVE TO DO A LOT?

Ideally, we should include about 30 minutes or more daily of physical activity such as walking, biking, or swimming. But it doesn't have to be all at once. Studies have shown that activity does not have to be in one continuous time period to be beneficial. Exercising several times a day of shorter duration (ten minutes or less) can provide many of the benefits of activity sustained over a longer time period. And many folks can stick to an intermittent schedule better.

Walking is an activity which can be done this way. To begin:

1. Try walking five minutes three days a week.
2. Then increase to 5 minutes five days a week.
3. Next increase in small steps, such as 5 minutes twice a day.
4. Later you can increase to longer periods 3 or 4 times a day or all at once.

Other walking tips:

• Walk up and down the stairs in your school or work area at least once a day instead of taking the elevator;
• walk a pet -- don't just watch it walk;
• if you need a place to walk in-doors why not call the Community Life Center in Eminence at 845-2135.

YOUR ACTIVITY CAN HELP OTHERS

For instance:

• Start now growing some garden vegetables or flowers from seeds or start bulbs for use later in an outdoor garden project;
• Give a gift of labor. For a friend's birthday, donate your time to paint a room or to help an older person clean a garage.

OTHERS CAN HELP YOU

• Get a workout friend -- Having a walking partner who reminds you it's time to go can be a help. Check around your neighborhood for folks who might want to join you.
• Check out "virtual fitness." Health Magazine, January/February1999, gives tips for finding fitness support groups or partners by E-mail. These range from buddies to give you encouragement to groups which stage contests; others offer plans where you provide information about your workout program and get help on calories expended. One example is a site where you can choose one of three characters to encourage you to increase physical activity -- a gentle Mom, cheerleader, or coach who is tough.

EVERY LITTLE BIT HELPS

Even non-exercise activity can help according to a Mayo Clinic report in a January, 1999 issue of the journal Science. A study was conducted with 16 normal weight young adults who for eight weeks daily were given 1,000 more calories than needed to maintain their weight. At the end of the study results showed that each participant gained weight -- but there was a wide range from 3 to 16 pounds. Since exercise levels were not changed during the study, the conclusion was reached that those who gained the least amount of weight had expended energy in increased non-exercise type physical activities, like fidgeting or squirming in their seats.

Other researchers have agreed that small changes in non-exercise activities can make a big difference. For instance, getting up to change channels on the television can add up to calorie expenditure over a period of time.

BOTTOM LINE: Take an ACTIVE role in pursuing good health with nutrition and physical fitness.

MARCH IS NATIONAL NUTRITION MONTH:
SMALL STEPS TO REACHABLE GOALS

All of us know that unhealthy eating is one factor leading to chronic diseases such as heart disease and some cancers in the U.S. We also know that cutting down on fat intake and increasing our dietary fiber can be important components of a healthier diet. But it can be confusing to wrestle with guidelines like "cutting back to no more than 30% of calories from fat each day" or to "include 25 grams or more of fiber a day in our diets."

Taking small steps can be a beginning that may lead to more permanent habits, resulting in better health.

Here are some easy tips:

• skip second helpings;
• eat breakfast (you won't be tempted to eat fatty snacks before lunch);
• enjoy some foods you like;
• bank some calories (if going out for a big dinner, skimp on the noon meal);
• do not have lists of "bad" foods; just eat them in small quantities;
• eat small meals several times a day instead of 2 or 3 large ones;
• eat nutrient-dense foods (those that give you more nutrients with fewer calories such as grain foods, vegetables and fruits);
• eat a variety of foods; and
• try new foods.

Nutrition goals can be more difficult to reach when eating out. Try these tips at fast food restaurants. Instead of:

• ordering juice, take a whole fruit such as tangelo, orange, tangerine, apple.
• ordering fries, eat raw cut vegetables brought from home.
• a fried pie at the burger place, munch on a low-fat granola bar from home.
• "upsizing" to "biggie" or jumbo portions, downsize to small or junior portions

When eating out anywhere, instead of:

• eating every bite, leave some food on the plate.
• having a whole dessert, split one with someone.
• having pie or cake, order a flavored beverage (coffee, tea, etc.) for a sweet ending.
• being tempted, plan ahead by studying menus of places you frequent and learn what's lower in fat. It is estimated that 75% of restaurants now offer foods lower in fat and/or calories than their regular menu items.
• having full-size portions, order a luncheon portion at dinner time.

Think in terms of smaller portions. To visualize portions, use these tips from the American Dietetic Association on choosing meat dishes. Visualize:

• one ounce meat as a matchbox
• 3 ounces meat as a deck of cards or bar of soap
• 8 ounces meat as a thin paperback book

Then ask yourself these questions:

• Do I want a burger that's a pound?
• Do I really want an 8 or 10-ounce steak? Or could I get full on 3 ounces? Or, how about ordering a 10-ounce steak and sharing or taking leftovers home for another meal?

Some of these tips apply when eating from vending machines too. Take some time to check out the best choices -- don't wait until you are ravenous and will eat anything available.

Remember, taking small steps is a smart start to reaching your nutrition goals!

Here's a recipe that might get you started on healthier eating. Bean soups are a good choice when you are trying to control your weight. Calories are consumed more slowly because they are less concentrated; digestion is slower because of the fiber, so give this a try:

Spicy Black Bean Soup

1 cup chopped onion
1 cup chopped celery
1 cup chopped carrots
2 cups cooked black beans
2 cups chicken broth
1 cup water
pinch cayenne pepper
tsp cumin
tsp dried oregano
6 Tbsp nonfat sour cream

Lightly spray a large soup pan with cooking oil spray and heat over medium high heat. Saute the onion, carrots, and celery until golden, about 3-4 minutes. Add the rest of the ingredients and bring to a boil. Reduce heat to a simmer and cook until the vegetables are tender, about 10 minutes. Serve in a soup bowl with a tablespoon of nonfat sour cream on top.

Serves 6. Each serving has 127 calories, .5 g fat.

DON'T FALL FOR A TELEPHONE LINE

Our guest speaker at RSVIP was Trooper John Bradley of the Kentucky State Police post in LaGrange spoke on telemarketing fraud. There are over 140,000 telemarketing firms operating in the U.S. Up to 10 percent, or 14,000 of these firms may be fraudulent, and the FBI says consumers lose an estimated $40 billion each year to criminal telemarketers. AARP did a study and found that 56 percent of the telemarketing fraud victims were 50 years of age or older. Federal law enforcement officials report that one name on an active criminal telemarketer's "hit" list (often called a "Mooch" list) can be worth more than $200 on the black market.

It is important that you learn the signs that indicate that you may be on a criminal's "hit" list. For example do you get phone calls from people who solicit charity donations, offer fantastic prizes, and no-risk investments, all with a fee that needs to be paid immediately. Do they ask for you to courier money or give a credit card number in order to claim a prize. Do you receive unsolicited phone calls from people who seem to know a lot about you and are interested in helping you win the big prize, or get rich from a no-risk investment. Or mail solicitations promising big prizes, wonderful vacations, and no-risk investments, and all they want is for you to pay the tax, bond fees, or delivery charges.

Criminal lines that will drain your wallet include the following:

• "You are the guaranteed winner of one of three valuable prizes...all you need to do is pay a fee."
• "You have won a fantastic prize...and all you do is buy our vitamins."
• "Donate to charity and win a spectacular vacation."
• "Magazines at fantastic, low prices...I can process you now if you give me your bank account number."
• "We'll help you get back money scammed from you...all we need is a small fee to cover the costs."
• "Invest in a no-risk investment opportunity of a lifetime...but you need to do it today. I'll send a courier to pick up your money."

Telemarketing fraud is a crime. It violates federal and state laws and regulations. The Federal Trade Commission regulations require the following:

• In the beginning of a call, the caller must identify the company's name and, if it's a sales call, what is being sold.
• If a prize is offered, you have to be told immediately that no purchase or payment is necessary to win.
• You must not be asked to pay in advance for services. Pay for services only after they are actually delivered.
• You must not be called before eight in the morning and after nine in the evening, your local time.
• You must not be called repeatedly or be intimidated by the caller.
• You must be told the costs and restrictions before you pay for products or services.

If you think you have been the victim of a telemarketing fraud call the Attorney Generals Office at 502-573-2200 or the National Fraud Information Center at 1-800-876-7060

UK COLLEGE OF AG DEVELOPS BIOTECH WEB SITE

Agricultural biotechnology is a growing science that is drawing much national and international attention from industries and consumers alike . With so much, sometimes contradictory, information coming from so many sources, the University of Kentucky College of Agriculture saw a need to present science-based information regarding discoveries and use of agricultural biotechnology.

The announcement of a major new initiative to address this need was made at the June 5 groundbreaking for UK's new Plant Sciences Research Building in Lexington.

"The College recently established the Kentucky Biotechnology Research and Education Initiative," Associate Dean for Research at the UK College of Agriculture, Scott Smith, said. "Their charge is to assess the impact of biotechnology on Kentucky agriculture and to provide the public with much-needed and unbiased information about crop and agricultural biotechnology."

"Biotechnology is not new to the college of agriculture," Ric Bessin, Extension entomology specialist, said. "In fact, our college has been a leader in research and instruction in biotechnology and plant sciences. At the same time, biotechnology is not new to Kentucky farmers either; farmers are embracing this technology."

"When we surveyed Kentucky consumers last year, we found their number one concern was food safety and the pesticides used on foods," Bessin said.

The new initiative will develop information sources and educational programs needed by the public to make rational choices about biotech products.

Biotechnology has many positive examples of success. For one, it can help clean up weedy fields. Corn growers in a late planting season are likely to see yield loss from late-season insect pests, but now they have BT corn to prevent that. Vegetable growers now have access to virus-resistant squash, which allows them to be competitive in markets year-round.

Bessin said the bottom line is that Kentucky farmers are adopting biotechnology for two reasons.

"First, biotechnology works; it does what it's supposed to do," he said. "Second, it's economical. It's reducing input costs and preventing yield losses from pests."

While improved pest resistance is the most common application of crop biotechnology at this time, UK scientists see broader benefits. The Tobacco Health and Research Institute and the UK College of Agriculture are using biotechnology to develop new uses for tobacco and other plants. In these new farming systems, tobacco or other crops would produce enzymes, pharmaceuticals, polymers and other materials.

Upon completion, the new Plant Sciences Building on the UK campus will serve, in part, as a research facility for biotechnology.

Smith said agricultural plant sciences recently was designated by UK as Tier One, making it one of a limited number of programs classified as distinguished and nationally competitive.

"The progress, in bricks and mortar, we are making here will undoubtedly allow the growth and preserve the competitive position of these outstanding programs," Smith said. "Kentucky agriculture needs innovative research, development and technology more than ever before."

A web site detailing these goals and challenges was launched this week to share information on agricultural biotechnology. The address is http://www.ca.uky.edu/BREI.

The BREI (Biotechnology Research and Education Initiative) website will explain the initiative; answer some common questions about biotechnology and agriculture, address issues about food and farm impact; post current research/scientific information regarding biotechnology; and provide links to reference materials. I am serving on the committee to represent consumer concerns so if you have any concerns or questions please give me a call.