Living Well April — June 2009 Page 1

This issue takes us from spring right into summer, a time full of celebrations and changes. Religious holidays, Mother’s Day, Father’s Day, Memorial Day, graduations and weddings are all cause for celebrations. It’s also a time of change with the end of school, summer jobs or getting ready for the beginning of a new stage of life as students gradu-ate and move out on their own or get married. If you have a child, grandchild or friend making a transition in the next few months take a little time for some one-on-one conversation with them. Although young adults don’t always show it, a lunch date with a parent, grandparent or other caring adult is very special. It’s tough to admit you’re scared as well as excited about the future. Just knowing that someone is willing to listen and share their joys and fears is reassuring. Spring is about new beginnings so celebrate the changes as something new.

Think….. Before You Drink!What’s in a drink? Many people today reach

for drinks without really thinking what they contain, but have you ever looked at the list of ingredients on some of the sweetened beverages and energy drinks?

Do these words sound familiar?: methylxan-thines, guarana, taurine, ginseng, maltodextrin, carbonated water, inositol, carnitine, creatine, glucuronolactone and ginkgo biloba, yerba mate. Probably not. These are ingredients in many energy drinks.

Generally, energy drinks include methylx-anthines (including caffeine), B vitamins and herbs. Other common ingredients are guarana, an herbal product that has a high caffeine content; taurine, an amino acid; ginseng, an adaptogen; maltodex-trin, a sweetener; inositol, a compound closely associated with B vitamin; carnitine, a lipid carrier in cells; creatine, an energy source for muscles; glucuronolactone, a compound produced by the liver used for building connective tissue; ginkgo biloba, an adaptogen; and carbonated water. Some contain high levels of sugar, and many brands also offer artificially sweetened “diet” versions. The central ingredient in most energy drinks is caffeine, the same stimulant found in coffee or tea, often in the form of guarana or yerba mate.

The average 237 milliliter (8 fluid ounce) energy drink has about 80 mg of caffeine, with 480 mL (16 fl. oz) drinks containing around 150 mg of caffeine. Individuals who are sensitive to caffeine should avoid energy drinks. If a person consumes a healthy diet, supplements provided by the energy drinks are not necessary and may in fact be harmful resulting in sleeplessness, jitters and an inability to concen-trate.

Heli Roy, Ph.D. RD. LDN. Nutrition Specialist

Living WellApril — June 2009Volume 4, Issue 2

Family and Consumer SciencesSchool of Human Ecology

Food . Family . Finances

Living Well April — June 2009 Page 2

DASHing Through the Year

Too many Americans eat too few fruits and veg-etables and often load up on foods high in saturated fat, added sugars and sodium. These typical eating habits can lead to increased risk of high blood pressure, high blood cholesterol, heart attack, and stroke.

Recent studies show that blood pressure can be lowered by following a healthy eating plan called DASH (Dietary Approaches to Stop Hypertension) and by eating less salt (sodium). The DASH diet favors fruits, vegetables, whole grains, low-fat milk and plant-based protein.

A study published in the April 14, 2008 edi-tion of Archives of Internal Medicine showed that women who followed a DASH eating pattern, over 24 years of monitoring, had significantly lower rates of heart disease and stroke.

Louisiana strawberries are a nutritious, delicious treat that fit perfectly in the DASH eating plan. In addition to the fact that Louisiana berries are naturally sweet and tasty, locally grown berries require less shipping time than those grown out of-state, helping to insure a fresher, higher-quality product.

Strawberries are naturally high in fiber, vitamin C, folate, potassium and antioxidants, low in calories and practically fat- and sodium-free. Ounce for ounce, strawberries have more vitamin C than citrus fruit. One cup of strawberries provides 46 calories, 85 mg vitamin C and 2.9 grams of fiber.

Enjoy Louisiana peaches for good health on the DASH plan. Peaches are low in fat, saturated fat and calories and are sodium-free. One medium peach has 58 calories. Peaches are a good source of vitamin A, vitamin C, niacin and potassium.

Peaches are easy to eat! Just wash, remove seed and enjoy. To peel or “defuzz” peaches by dipping them in boiling water for 30 to 60 seconds, then immediately into cold water. Skins slip off easily.

Nutritious, delicious ideas for eating peaches:

• Add sliced peaches to hot or cold cereal or to a mixed green salad.

• Make peach salsa by blending together peaches, strawberries and bananas. Eat with baked corn chips.

• Mash peaches into low-fat yogurt and freeze in ice-cube trays with a straw in the middle to eat as a peachsicle.

Some of the ways that the DASH diet is an improvement in eating style compared with traditional habits include:

• The DASH diet is rich in a variety of fruits and vegetables. This increases potassium, which helps to reduce fluid retention from excess sodium. Americans often do not eat the recommended amounts and variety of fruits and vegetables.

• The DASH diet is rich in dairy. Dairy foods contain calcium and vitamin D that are important for lowering blood pressure. Many Americans don’t get enough calcium or sufficient vitamin D.

• The DASH diet is low in saturated fats that increase the risk of heart disease.

• The DASH diet is filling while being lower in calories. More than 65% of Americans are overweight or obese and can benefit from moderating calorie intake with the DASH diet.

• The DASH diet is moderate in sodium. Many Americans are sensitive to sodium and would benefit from reducing sodium in the diet.

For more information about DASH, visit the National Heart, Lung and Blood Institute Web site: http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

Living Well April — June 2009 Page 3

April May JuneThe weather is wonder-

ful so get outside and enjoy it. Gardening provides both exer-cise and good food. Children are much more likely to try foods they have grown. If you are new to gardening or don’t have the space, try a container garden. Check the Web page www.lsuagcenter.com for how-to tips and recommended varieties. • Plant a few herbs in either a

pot or herb bed. Fresh herbs can replace salt as seasoning for many foods. Try chopping fresh basil or mint over cooked carrots. Lemon grass adds a wonderful flavor to soups. Green onions are easy to grow and can be added to salsas, salads and numerous other dishes.

• Cherry or the miniature spoon tomatoes are favorites with children. Seedlings can be purchased at local nurseries. One in a large pot will provide handfuls of yummy tomatoes for snacking.

• Each week this month introduce one vegetable new to your family. Try it at least two different ways – raw or lightly steamed and cooked. There’s enough difference in taste and texture that people who don’t like some vegetables cooked may like them raw or steamed. Don’t negate the benefits by drenching vegetables in heavy dressings or sodium laden casseroles.

• Take a 10 minute walk every day.

Although it’s warming up, the weather is still great for outdoor activities. A family walk is a good time to share events of the day. Create a scavenger hunt to keep young children interested. Families can also ride bikes, skate or jog together depending on the ages of family members. Family walks may not be speedy, but you are setting the example that regular exercise can be fun as well as enjoying some important time together.

A lot of produce is at local markets so it’s easy to work fresh fruits and vegetables into your diet.• Let your children pick out

a fruit or vegetable at the produce market. You might be surprised at what they’ll eat if it catches their eye.

• Stir-fry and pasta dishes are quick and easy to do, especially with fresh vegetables. Use lots of vegetables, less meat and multigrain or whole grain pasta. If your family balks at whole-wheat pasta, try one of the multigrains. They tend to be lighter in taste and texture.

• Instead of heavily buttered garlic bread with your pasta, brush whole-wheat French bread with olive oil and sprinkle with granulated garlic then heat. Or, dip chunks of the bread into a mixture of olive oil and herbs as you eat it.

• Add another 10 minutes to your walk. You can either do two 10-minute walks or one 20-minute walk.

June is dairy month, a good time to focus on the goal of three low-fat dairy servings per day. With so many dairy products to choose from, it’s easy to reach your goal. The trick is to select the healthiest products. Popular dairy foods such as flavored milk, ice cream, yogurt and cheese can be loaded with additional sugars or be high in sodium and/or fat. • Take a carton of low-fat yogurt or a

low-fat cheese stick to work as a mid-morning snack.

• Let your kids make a summer pizza and get a few whole grains, vegetables and dairy in one bite. Use a whole-wheat pizza dough, pita or flat bread. Brush lightly with olive oil and top with sliced roma tomatoes, chopped peppers, green onions, fresh spinach or other favorites. Sprinkle grated low-fat mozzarella on the top and bake.

• Replace cream with low-fat or skimmed evaporated milk in coffee, soups and pasta dishes. Use a combination of skim milk and skimmed evaporated milk in puddings and other desserts where you need the thickness of cream without the fat.

• Drink skim or 1% milk at two of your three meals.

• Check with your doctor if you think you are lactose intolerant. Many adults can tolerate yogurt, buttermilk, some cheeses and the acidophilus added milks. Lactose-free or lactose-reduced dairy products and pills also are available that provide the enzymes you need to aid digestion. Read the labels carefully if you choose nondairy milk products to be sure you are getting enough calcium.

• Add another 10 minutes to your walk. You can either do three 10-minute walks or a 30-minute one. See, you have just added a 30 minute walking routine to your day. Now that wasn’t so hard, was it?

Beth Reames, PhD, RD, LDN, Extension Specialist, Nutrition

So, how did you do the past three months? Even small changes add up so if you didn’t quite meet your goals congratulate yourself on starting and move forward. The great spring weather and the abundance of fresh produce available this time of year will make it easier.

Living Well April — June 2009 Page 4

Weathering Tough Times: Financial Tips for 2009The current financial crisis has battered the wallets of scores of

Americans. While saving and investing may seem impossible in 2009, they are critical practices for weathering tough financial times.

These tips can help:

• Pay down credit card debt. Banks are increasing interest rates and late fees while reducing credit limits on credit cards. This equates to higher borrowing costs. Lower credit limits also can mean lower credit scores if you don’t pay down your credit card balances.

• Check your credit report. As credit becomes harder to get, be certain your credit history is accurate – and correct problems that may hurt your credit score. For your free credit report, call (877) 322-8228 or visit https://www.annualcreditreport.com.

• Build your emergency fund. One in three Americans has no emergency savings. Aim for at least one month (preferably three to six months) of your current salary in an insured savings account. Don’t touch it unless absolutely necessary.

• Avoid raiding your 401(k). One in five workers over age 45 stopped saving for retirement in 2008 because of economic conditions. As the economy tightens, avoid the temptation to cut contributions or borrow from your workplace retirement plan. Instead, reduce spending wherever possible.

• Diversify. If your portfolio declined more than broad market indices, it is critical to make sure you are well-diversified. Spread your risk by spreading your investments both among different asset classes – meaning stocks, bonds and cash – and within each asset class.

• Open account statements. When markets are volatile, you may be tempted to avoid the trauma of seeing losses in your portfolio by ignoring your 401(k), IRA, mutual fund or brokerage account statements. But doing so can blind you to problems in your accounts other than performance. Information is power.

• Know that fees matter. Find out what each investment costs. With mutual funds, for example, the higher the fees and expenses, the less real return you make. Compare the impact of fees and expenses on different investments.

• Proect yourself against identity theft. Virtually any news item, positive or negative, can become a “hook” for a new scam, and the current turmoil in financial markets is no exception. Phishing attacks have surged following stock market drops. These spams often exploit news of bank failures as a hook to obtain personal information. Avoid taking the bait.

• Invest for the long term. Investors with a short-term outlook often jump ship just as a bear market bottoms out or jump in as a bull market peaks. Instead of panicking or trying to time the market, focus on the long term.

It’s not too late to set fresh financial goals for 2009. Take time to make a long-term financial plan – and stick with it. Many investors feel pinched these days and may be more willing to take risky measures to make ends meet. But it’s important not to panic. Staying diversified, understanding risk and reducing debt are the best ways to manage your finances during uncertain times.

Reference: Financial Industries Regulatory Authority

Jeanette Tucker, Ph.D., Extension Specialist Family Resource Management

Living Well April — June 2009 Page 5

Keeping Your Baby Safe and Yourself Sane: What To Do When Your Baby Cries

When my son was a newborn, he became very colicky in the afternoon. Among new mothers, this was the time of day affectionately known as “the arsenic hour”! I remember feeling totally helpless and super frustrated as I held him in the rocker, tears streaming down both of our faces, saying, “Don’t worry. Daddy will be home soon. . .” Years later, when I showed a video of a screaming infant in a par-enting class for young adults, one of them somberly said, “Now that’s the best type of birth control there is!”

Some children are more prone to crying than oth-ers, yet all infants cry as a way to communicate their needs. New parents are told what to check for when a baby is crying: Is the baby hungry? Does she need to have her diaper changed? Is he running a tempera-ture? Could the baby be teething? And yet, there will be times when nothing seems to soothe a crying baby.

After 25 years of researching infant crying, researchers have found a pattern in infants of intensi-fied crying. The acronym PURPLE crying is used to describe this period of increased stress for infants and caregivers:

Peak patter: Crying peaks around 2 months, then decreases.

Unpredictable: Crying for long periods can come and go for no reason.

Resistant to soothing: The baby may keep crying for long periods.

Pain-like look on faceLong bouts of crying: Crying can go on for hours.Evening crying: Baby cries more in the afternoon

and evening

The following strategies are recommended to rule out possible physical reasons for crying:

• Feed the baby• Check the baby’s temperature• Hold the baby• Cuddle your baby – you may try singing or

talking gently • Try gentle movement while holding the baby –

rocking, walking, dancing • Check the baby’s diaper and change if needed• Check baby’s clothing and loosen if too tight• Try swaddling the baby by wrapping securely –

but not tightly) in a light blanket • Try quiet background noise (TV, music,

dishwasher)• Take the baby for a walk

If none of these soothing techniques work, it is important to realize that the baby will be OK even if he or she continues to cry. It is OK to leave the baby in the crib while you do something in another room for yourself to help you regain a sense of control. Have a safety plan for times when you are feeling overwhelmed and out of control. If possible, identify a few people who you can call on when you are overwhelmed by the crying. Find out if there is a parent hotline you can call when you are feeling overwhelmed or out of control. If you have no one to help out and nothing you do soothes the baby, this is the time to gently place the infant in the crib and take a self-care break. Avoid handling the baby when you are out of control. Even lifting the baby when you are angry or frustrated could cause trauma to the brain.

Just remember that eventually the crying will end! In the meantime, you may want to come up with some positive coping strategies to get your through the crying spells. If humor works for you, here is a little music to cry by!

• Hush Little Baby • Big Girls Don’t Cry • The Tears of a Clown • Crying Over You • Cry Me a River • I’ll Cry if I Want To • Tears in Heaven • I’ll Drown in My Own Tears • It’s Crying Time Again • All Cried Out

Sources:• For information on Shaken Baby

Syndrome: http://www.dontshake.org/sbs.php?topNavID=2&subNavID=10

• For information specifically on PURPLE Crying: http://www.dontshake.org/sbs.php?topNavID=4&subNavID=32&navID=169

Linda C. Robinson, Ph.D., CFLE

Living Well April — June 2009 Page 6

In the beloved classic, “The Wizard of OZ,” the scarecrow begs the Wizard for a brain believing that he is “nothing” until he has one. Having a brain, however, is not enough. Just as the body needs food and exercise, the brain also needs to be fed and exercised to develop to its full potential. A healthy brain is the foundation for a healthy start in life and is essential in achieving one’s po-tential, goals and dreams.

Nature provides the basic foundation for potential success in life. The genes we are born with are very important in determining the unique potential of each child. For example, one child may have the potential to excel athletically and another child the potential to excel artistically. Nurture is still critical, however, in whether that success is achieved. We are born

with certain materials such as our brains that provide a foundation for success. Yet, the experiences in the child’s first years of life are critical in whether a child is able to reach his or her goals in life. The most important experience for young children is the way they are cared for by their parents and caregivers. Nurturing a child means caring for your child in a loving way.

As important as nurturing is to the well-being of children, it occurs in many ordinary ways. Child development experts have identified 10 essential things that children need for a healthy start in life: care, touch, interaction, com-munication, relationships, play, music, reading, self-esteem and safety. Children thrive when they are presented with opportunities to explore their world and their

Child’s Experiences Seeing HearingLanguage

PerceivingTouchSmellTaste

ThinkingPlanning

Reasoning

You read a picture book with your baby, and you point to 1. different objects in the picture and name them. You are outside with your toddler, and he becomes fascinated 2. with a ladybug. You place the ladybug in his hand and ask him how it feels. You leave the baby sitting in her car seat in front of the television 3. while you read a magazine.Baby plays with a couple of building blocks, turning them over 4. and over, mouthing them, throwing them.You play pat-a-cake with your baby, rolling her hands and 5. pressing them into her tummy at the end.You leave the baby in the playpen with no toys, no interaction.6. It is time for your toddler to have a snack. You offer your child a 7. choice between apple slices or graham crackers.You and your toddler pretend you are having a tea party. Your 8. child pretends to pour a drink into your cup, and you pretend to drink it, saying how delicious it is.You are bottle-feeding your baby. Your baby is sitting in a car 9. seat, and you are holding the bottle with one hand while you are talking on the phone.You and your toddler are watching Sesame Street. You 10. occasionally explain what a character is doing or respond to your child’s comments or questions.

Time Together: Investing in Your Child’s Futureabilities with active and loving guidance from those they love. The essential needs of children help stimulate brain development, preparing the young child for suc-cess in school, relationships and the work world.

Four different areas of the brain are critical for healthy development and future success. These areas control the follow-ing functions: seeing; hearing and language; perceiving – touch, smell, and taste; and thinking, planning and reasoning. The fol-lowing chart provides examples of ways in which children and their caregivers interact and how these activities might stimulate healthy brain development. Read each ex-ample and then check next to it the areas of the brain that you think are stimulated in a positive way by the activity.

Living Well April — June 2009 Page 7

So it does not take a lot of time or money to give your child the best start in life. The best foundation you can provide is your time, guidance, interest and enjoy-ment!

Sources:• Sasser, D., Robinson, L., & Charles, S. (2008). Parents

Preparing for Success Project, Lesson 5, Module A: Preparing your baby for success. Baton Rouge, LA: LSU AgCenter.

• WTTW Chicago and the Chicago Production Center (Producer). (1999). Ten things every child needs for the best start in life! [DVD produced for Robert R. McCormick Tribute Foundation]. United States: ConsumerVision, Inc.

Linda C. Robinson, Ph.D., CFLE

Answers Seeing HearingLanguage

PerceivingTouchSmellTaste

ThinkingPlanning

Reasoning

1, 2, 5, 7, 8 X X X X10 X X X4 X X X9 X3, 6 (none)

Say Thanks during National Volunteer WeekCelebrating People in Action is the theme for 2009 National Volunteer Week

April 19-25. If you are an active volunteer, pat yourself on the back! Have you ever thought about how much we depend on volunteers to keep things running smoothly in our communities? Everything from fire departments to Sunday schools to little leagues depends on volunteers. Take a few moments as a family to list the volunteers you know. Then think about how to let them know they are appreciated. Young children may want to draw a picture or make a thank you card. Older kids might bake cookies, call them or offer to do a favor such as rake leaves or mow their yard. Helping children recognize the deeds of others is one way to encourage them to be appreciative and see the importance of sharing with others. Volunteering as a family is another way to show children ways to make a difference in their community.

Karen Overstreet, Ph.D. Extension Specialist Leadership & Volunteer Development

Living WellInformation and education at your fingertips to help you live well. Brought to you by your family and consumer sciences professionals through the National Extension Association of Family and Consumer Sciences.

Newsletter Coordinators:Karen Overstreet and Cheri GioeFamily & Consumer Sciences School of Human EcologyLouisiana State UniversityBaton Rouge, LA 70803Phone: (225)578-6709E-mail: koverstreet@agcenter.lsu.edu cgioe@agcenter.lsu.edu

Living Well April — June 2009 Page 8

Family and Consumer SciencesSchool of Human EcologyHuman Ecology Building - LSUBaton Rouge, LA 70803-4301

Living WellApril — June 2009Volume 4, Issue 2

Family and Consumer SciencesSchool of Human Ecology

Food . Family . Finances

Highlights

Think.... Before You Drink! ..................................................1

DASHing Through the Year ..................................................2

Weathering Tough Times: Financial Tips for 2009 ............4

Keeping Your Baby Safe and Yourself Sane ......................5

Time Together: Investing in Your Child’s Future................6

Say Thanks During National Volunteer Week ....................7

Contact your local AgCenter office for additional information.Visit our Web Site:www.lsuagcenter.com