Handling Work Stress

A promotion is good stress, right? Well, yes and no. The good stress comes from knowing you've been rewarded for a job well done, but the hidden stress comes from fear of the unknown. You may think, “What if I make a mistake?” or “Am I really worth that pay raise?”

Best advice: Make communication a priority. Being “in the know” helps reduce or prevent problems. Seek out a co–worker who can provide advice or perspective on your new role. Recall past achievements to boost your confidence.

… for when you’re going on vacation. Getting ready to take a vacation presents its share of stressors. For example, you may feel rushed to finish work projects before you leave or get packed.

Best advice: Prioritize. If some work doesn't need to be done before you leave, save it for when you get back, and when you're refreshed and revitalized. At home, delegate tasks for trip preparation.

… on setbacks. Remember, they’re temporary. If you make a mistake, take responsibility, fix the problem, learn from it and then move on.

Best advice: Avoid blaming yourself for negative events that are out of your control.

Final thought: When it comes to stress, sometimes simply putting a smile on your face can help your mood and the mood of those around you.

Contributed by: Betty Neilson, UT Extension, Henderson County

Resource: Top Health Well Connections, November, 2012

Here’s to Health & Happiness!

A balance of work, play and personal needs leads to wellness. When you’re well, you feel focused and relaxed, ready to take on the world. You’re able to meet everyday challenges. You have energy to do the things you really want to do, with energy to spare. Making changes toward feeling fit, healthy and well isn’t always easy. Just take one step at a time.

Add Meaning to Your Life

More than just physical concerns, true well-being involves nourishing your emotions and spirit. Your spirit thrives on meaningful activities — and giving to yourself and to others.

Have dinner with friends once a week. Take an adult education class. Practice a hobby. Join a group. Volunteer.

Enrich your mind and free your spirit by taking regular “spiritual” breaks. Try meditation, prayer, tai chi, yoga, listening to music and enjoying nature.

Contributed by: Betty C. Neilson UT Extension, Henderson County

Resource: Top Health: Well Connections, Dec. 2012

Misunderstood

Many grandparents believe they hold a special place in their grandchildren’s lives—until the kids become teenagers. This is not true. Grandparents still hold a special place in their grandchildren’s lives even into the adolescent years. Teens do focus more on friends and spending time with them, but close teen and grandparent relationships are possible. To gain a close relationship with teens it is important to spend time with teen grandchildren without their parents. Take grandchildren on special day trips doing activities they enjoy. Great activities may include seeing a movie, taking a hike, and going fishing, or volunteering together. This is a great time to talk to them about their favorite activities, hangouts, what they enjoy, and share stories.

Another way to gain a closer relationship is to attend grandchildren’s special events when possible. These activities may consist of school functions such as plays and games or other activities such as recitals and competitions.

Contributed by: Charlotte Smith FCS Extension Agent, Wayne County

Source: "Bridge the Gap with Teen Grandkids." Bridge the Gap With Teen Grandkids. N.p., n.d. Web. 16 Aug. 2012. <http://www.yalemedicalgroup.org/stw/Page.asp?PageID=STW000953>

Tips for a Healthier Halloween

Make your Halloween season healthier this year by getting plenty of physical activity to balance food intake and help children choose wisely and eat their treats in moderation. Help kids and yourself enjoy Halloween without overindulging. Use party games and trick-or-treat time as a way to fit in 60 minutes of physical activity for kids. You can encourage and pump up the enthusiasm for being more active by providing small and inexpensive toys that promote activity. A tip for a healthier Halloween is to hand out treats rather than just candy (granola bars; snack packs such as trail mix, raisins, crackers, or pretzels; 100% juice boxes; non-candy Halloween treats such as stickers, bookmarks, tattoos, erasers, and pencils). A new toothbrush is even a neat treat for kids to receive! For classroom snacks, you could get creative and provide healthy treats by making something with popcorn. Popcorn is a healthy snack. The following are ways to make it “extra creepy!” BONY FINGERS Fill clear plastic gloves (the type designed for wearing in the kitchen when preparing food) with popcorn. Tie the end with orange and black ribbon. HALLOWEEN MIX By mixing Halloween candy with popcorn, you cut back on the total amount of candy offered. Fill a sandwich bag with popcorn for each child. Combine popcorn with your choice of the following ingredients. raisins and other dried fruit candy corn orange/ black candies such as "M & M's" or jelly beans

GHOSTS Wrap a small popcorn ball in plastic wrap. Place wrapped ball in the middle of a large, sturdy white napkin. Tie the napkin together over the popcorn ball with white string, so the ends of the napkin hang out to form the body. Draw on a scary face with a black marker.

Contributed by: Michele Atkins UT Extension, Henry County Adapted from University of Nebraska

Avoid Adding Extra Pounds: Holiday Survival Tips

The holidays are here again! It’s that special time of year to celebrate with family, friends, and coworkers but unfortunately, for many, practicing healthy-holiday eating and staying committed to exercise can often be a challenge and can lead to weight gain. Studies have shown that the average American gains five pounds between Thanksgiving and New Year’s, mainly due to lack of moderation with foods and failing to stick with an exercise program. You can enjoy the holidays and still avoid those extra pounds. Don’t go to a party hungry. Eat something healthy before you leave for the party. This will help you resist over eating the delectable holiday foods being offered. Look for fruit and vegetables to help satisfy your urge to eat. � Eat more low-calorie foods. Foods that are lower in calories are also more filling. Vegetables, fruits and whole grains are sensible choices that help you feel full. Control your portions. Go for small portions so you can sample a variety of foods. Moderation is always the key. � Bring a favorite low-calorie dish to holiday parties. This will guarantee at least one “safe” food will be available. � Don’t stand by the food. This will help minimize temptation. Try to indulge in conversation instead. � Limit alcohol consumption. Alcohol increases your appetite and lowers your inhibitions which could make you less concerned about eating healthy. If you do drink alcohol, drink plenty of water to avoid dehydration. �

Practice using recipe substitutes. Try the following lower-fat recipe substitutes: instead of one whole egg, use 2 egg whites; instead of regular sour cream, use low-fat plain yogurt or low-fat sour cream; instead of whole milk, use skim or 1%; instead of ice cream, use frozen yogurt; instead of regular cheese, use low fat cheese; instead of heavy cream (if not being used for whipping), use 2 Tbsps. flour whisked into 2 cups skim milk. � Put things into perspective. Enjoy the holidays by centering most of your entertainment around non-food events like renting holiday movies, ice skating, or touring holiday displays. � Make time for fitness. Remind yourself that exercise is a priority no matter how hectic the season feels. Following a consistent exercise program is a key element to maintaining a healthy lifestyle and avoiding weight gain.

Contributed by: Betty P. Greer, PhD, RD Professor/Nutrition Specialist

The Joys of Fall! Scarecrows, pumpkins, and orange, brown & yellow leaves don doorways and porches across America. Hot cocoa and pumpkin flavored drinks and desserts are being added to menus of our favorite eateries. College football gear is being worn by fans all across the nation. Fall has officially arrived!! Fall is a time for family gatherings, cookouts, festivals, football and tailgating parties. And what do all of these activities have in common? FOOD!! Picnicking, camping and tailgating are popular activities of the fall season but if you are not careful, your event could be the host to some unwanted guests! Harmful bacteria can grow and multiply in your food, particularly when temperatures are warm and food sits out too long. Each year about 1 in 6 people get sick from eating contaminated food. Most of these result in a simple case of the “tummy flu”. However, young children are especially susceptible to serious consequences from foodborne illness because their immune systems have not fully developed. Cleanliness, time and temperature are three major concerns when enjoying an outdoor meal. Keep everything clean (including your hands) to prevent the spread of bacteria and viruses from hands to food, from one food to another and from a surface or utensil to food. You should bring along clean platters and storage bowls for serving & leftovers. You never want to put cooked food back onto a platter that held raw meat until it has been properly sanitized.

Keep hot foods hot and cold foods cold. Bacteria grow most quickly between 40°F and 140°F. If you have brought along a large package of

chicken (or other meat) and you are cooking it in “batches”, put the uncooked portion back inside the cooler until you are ready for it on the

grill. Do not leave foods out for more than two hours….and only one hour

if the temperature is above 90°F. This is a sure-fire way to start the growth of bacteria in your food!! Generally preparing your food and eating on site is the best option, but if you are going to prepare food ahead of time and then travel, cook your food completely. Partially cooking food for travel is an excellent way to make you sick. Cook your food completely, cool food quickly and then store it in a well-insulated cooler during travel. Pack your cooler in the backseat for travel and once you’ve arrived, store it in the shade for better insulation.

70% of people surveyed said they never use a refrigerator thermometer in their cooler to make sure foods are being stored at a safe temperature. However, over 60% of people enjoying outdoor eating bring along popular perishable dishes such as potato salad, pasta salad and mayonnaise-based favorites. Make sure your cooler is staying below 40°F; otherwise you are at risk for growing bacteria. There are a lot of do’s and don’ts to safely enjoy an outdoor meal with family and friends, but if you take the extra precautions it could save you a lot of serious pain and discomfort later!! If you have any questions about these or other food safety tips, please contact your local Extension office.

Contributed by: Michele Sides Extension Agent Chester County

Medicines and You

As you get older you may be faced with more health conditions that you will need to treat on a regular basis. It is important to be aware that more use of medicines and normal body changes caused by aging can increase the chance of unwanted or maybe even harmful drug interactions.

The more you know about your medicines and the more you talk with your health care professionals, the easier it is to avoid problems with medicines.

As you age, body changes can affect the way medicines are absorbed and used. For example, changes in the digestive system can affect how

fast medicines enter the bloodstream. Changes in body weight can influence the amount of medicine you need to take and how long it stays in your body. The circulation system may slow down, which can affect how fast drugs get to the liver and kidneys. The liver and kidneys also may work more slowly, affecting the way a drug breaks down and is removed from the body.

Because of these body changes, there is also a bigger risk of drug interactions for older adults.

Drug-drug interactions happen when two or more medicines react with each other to cause unwanted effects. This kind of interaction can also cause one medicine to not work as well or even make one medicine stronger than it should be. For example, you should not take aspirin if you are taking a prescription blood thinner, such as warfarin, unless your health care professional tells you to.

Drug-condition interactions happen when a medical condition you already have makes certain drugs potentially harmful. For example, if you have high blood pressure or asthma, you could have an unwanted reaction if you take a nasal decongestant.

Drug-food interactions result from drugs reacting with foods or drinks. In some cases, food in the digestive tract can affect how a drug is absorbed. Some medicines may also affect the way nutrients are absorbed or used in the body.

Drug-alcohol interactions can happen when the medicine you take reacts with alcoholic drink. For instance, mixing alcohol with some medicines may cause you to feel tired or slow your reactions.

It is important to know that many medicines do not mix well with alcohol. As you grow older, your body may react differently to alcohol, as well as to the mix of alcohol and medicines.

Keep in mind that some problems you might think are medicine-related, such as loss of coordination, memory loss, or irritability, could be the result of a mix between your medicine and alcohol.

It is important to go to all of your medical appointments and to talk to your team of health care professionals (doctors, pharmacists, nurses, or physician assistants) about your medical conditions, the medicines you take, and any health concerns you have.

The US Department of Health and Human Services is providing the program Taking Your Medicines Safely. It is a medicine safety program funded by the Poison Control Program. Contact your local UT Extension office to find this program near you.

Contributed by: Carla Bush UT Extension, Cannon County

Source: Medicines and You: A Guide for Older Adults - provided in cooperation with U.S. Dept. of Health and Human Services, FDA and the Administration on Aging

Pumpkins

Pumpkins are a great fall fruit to add to your menu. Pumpkins are loaded with vitamin A and beta carotene. Both vitamin A and beta carotene promote healthy eyes and skin, plus help protect against infections.

Pumpkins are also fat free, cholesterol and sodium free. They provide a rich source of minerals like copper, calcium, potassium and phosphorous. A ¾ cup of pumpkin only has 25 calories and 6 carbohydrates.

Even the pumpkin seeds are good for you. These are a great source of dietary fiber and monounsaturated fatty acids which are good for heart health.

In short, pumpkins are very nutritious and versatile. You can use the pulp for muffins, smoothies, salads, casseroles, cheesecake and more. Use the pumpkin seeds as a salty snack, or as a topping for soups and salads. Enjoy the fall flavor of pumpkins!

Pumpkin Pointers

Buying: Select those with a firm, blemish‐free rind and a bright orange hue. The smaller pumpkin varieties, such as “pie pumpkin” are the sweetest and best for baking.

Storage: Keep pumpkins in a cool, dry place for up to 1 month. A cut pumpkin can be stored in the refrigerator for up to 1 week.

Preparation: Cut off the top stem section. Remove seeds and scrape stringy fibers.

Yield: 1 medium pie pumpkin (3 pounds) equals about 2 cups of cooked pureed pumpkin.

Food Safety: Wash/scrub the outside of fresh pumpkin with warm water before slicing.

Crustless Pumpkin Pie (8 servings)

2 large eggs ½ cup granulated sugar 1 ½ teaspoons pumpkin pie spice or ¾ teaspoon each ground cinnamon and ground nutmeg ¼ teaspoon salt 1 can pumpkin (15 oz.) 1 can fat free evaporated milk (5 oz.)

Directions:

Preheat oven to 350°F. Lightly grease or spray a 9¬inch pie plate; set aside. Place eggs in large bowl. Beat with fork or whisk. Add sugar, pumpkin pie spice, and salt. Stir until well mixed. Stir in pumpkin and evaporated milk. Pour into prepared pie plate. Bake for 40‐45 minutes or until center is set. Remove from oven and cool on wire rack. Serve immediately or refrigerate until serving time.

Calories 100; Total fat 1.5g; Saturated fat 0g; Cholesterol 145mg; Sodium 115mg; Total Carbohydrates 19g; Dietary fiber 2g; Sugar 17g; Protein 4g.

Basic Pumpkin Puree

Preheat oven to 325° F Cut a sugar pumpkin in half, stem to base. Remove seeds and pulp. Cover each half with foil. Bake foil side up, 1 hour, or until tender. Scrape meat from halves and puree in a food processor or blender. Strain to remove stringy pieces. Use in recipes or store in the freezer in freezer safe bags.

Roasted Pumpkin Seeds

Preheat oven to 350° F. Separate the seeds of a carved pumpkin from the stringy membrane and rinse the seeds to remove remaining membrane. Place seeds on a paper towel to dry for 20 minutes. Spray a cooking sheet with nonstick cooking spray and place the seeds in a single layer on a baking sheet. Lightly sprinkle with salt. Bake for 15 - 20 minutes until lightly browned. Cool and enjoy. Store extra seeds in an airtight container. (From: fruits and veggies morematters.org)

Dried Pumpkin Seeds

Carefully wash pumpkin seeds to remove the clinging fibrous pumpkin tissue. Pumpkin seeds can be dried in a dehydrator at 115 to 120° F for 1 to2 hours or in an oven on warm for 3 to 4 hours. Stir them frequently to avoid scorching.

Contributed by: Linda Hyder UT Extension, Sevier County

Have a Stress-less Holiday

Holiday season is upon us and it is supposed to be a time of family, togetherness, and joy! It only takes a quick peek at the magazines on the grocery store shelves to make you feel overwhelmed and stressed over the holiday season. Tables lined with scrumptious looking foods, mantles decorated with all the finest of things, tables set with set with matching linens, candles, and tableware all in fall or Christmas colors. Most of them even have name cards at each place setting! Is this realistic for anyone? Perhaps it’s realistic for Martha Stewart or Wonder Woman. The thing we must remember is that

Martha Stewart is an enterprise and Wonder Woman is a cartoon!!! As the average American woman, the majority of us do not have the time, patience or resources to make our holiday table “picture perfect”, and we set our expectations too high. As a result we feel less tolerance for family and are unable to enjoy the time we have together. It is nearly impossible to eliminate all holiday-related stress. This holiday season get ready by setting realistic expectations and realize you are entitled to reduce stress in your life. Things aren’t going to be perfect, and its o.k.!! Here are some suggestions on how to accomplish just that.

≈ Exercise and eat right. A healthy diet makes you less susceptible to stress and sickness.

≈ Sleep. Lack of sleep can lead to exhaustion and decrease your ability to manage stress. So you need at least 6 to 8 hours a night.

≈ Laugh. Do it EVERYDAY! Laughter increase relaxation and in turn can decrease stress. A good

belly laugh also improves breathing and help digestion.

≈ Set priorities. Decide what is REALLY important and delegate the less important items.

≈ Do ONE thing at a time. Create a to-do list. Even if you are not a list-maker, please use this organizational tool during this one season. Chores, shopping and family visits are not the stressors –it’s your anticipation of them that can seem overwhelming. Plan to tackle one or two things per day, you will accomplish more if you do one thing at a time and give it your full attention. Trying to multitask will only leave you with 5 things partially done.

≈ Plan to cook when you have time – perhaps the weekends. Make soups or casseroles to freeze for enjoyment on hectic days.

≈ Learn to say NO. Saying no during the holiday season isn’t always

easy, but you DO NOT have to accept every party invitation or always bake your infamous pie. Take on only as much as you feel you can handle. Think carefully about your motives for attending parties. Sometimes we can “over-book” ourselves during the holidays because we have a problem saying no. Just because you receive an invitation does not mean that you have to attend!

≈ Lower your expectations. If you aren’t able to hire an interior decorator, the chances of you making your house look like the North Pole in time for your holiday gathering are slim. Realize that not every present is going to look like it was gift-wrapped at a department store and not every meal is going to be gourmet. You can eliminate a lot of stress by lowering the expectations you have of yourself and others.

≈ Ask for help. Unless you’re able to replicate yourself, you probably can’t do it all without feeling

like you’re being pulled in too many directions. The best way to get relief is to ask for help. If you are hosting a dinner, don’t hesitate to ask for others to bring side dishes or desserts. They will not think of you as a horrible person!

≈ Let It Go. Holidays often drum up a lot of family baggage and unnecessary drama. Accepting

your family for who they are and how they act, and learning to let things go, will do a lot as far as reducing stress. Some things just don’t change, and the best way to deal with these challenges is to accept them and move on, as difficult as that may be.

≈ Plan your holiday spending. One of the largest stressors during holiday season is the extra

money that is being spent, or that you feel the need to spend. Do a thorough assessment of why you are giving gifts. Don’t feel pressured to give gifts.

≈ Spend some time with your children….young children. If your children are grown, borrow the neighborhood children!! Thanksgiving and Christmas are a great time to bake cookies and children are so much fun to have as helpers in the kitchen. Experiencing the holidays through the eyes of a child reminds us of excitement and joyful anticipation.

Remember that the purpose of the holidays is not to spend a lot of money or to outdo last year’s host – it’s a time to gather with loved ones. Don’t let the holidays or life become something you dread. Instead use these steps mentioned to prevent stress and depression that can descend during the holidays or anytime. With some planning and positive thinking you may find that you enjoy life a lot better than you ever thought was possible. Last, but certainly not least, take time for yourself during the holidays. Everyone needs time to recharge their battery! Remember….you aren’t an enterprise, and you aren’t a cartoon! Create your own family traditions and focus on family time and fun! Contributed by: Michele Sides and Schancey Chapman UT Extension, Chester County and McNairy County

Make Food Safety First, During and After the Hunt this Fall In Tennessee, hunting is a viable sport shared among generations as a family activity. This fall, many Tennessee hunters will make the trek to their favorite spot in hopes of bagging the best wildlife of their choosing. Bragging rights isn't the only thing hunters are looking for though, supplying food for their family is one reason hunters engage in this pastime. Making jerky is another activity that some hunting enthusiasts enjoy. After the hunt, it is important to remember food safety techniques for you and your family. According to the National Center for Home Food Preservation, jerky is a lightweight, dried meat product that is a handy food for backpackers, campers and outdoor sports enthusiasts. It requires no refrigeration. Jerky can be made from almost any lean meat, including beef, pork, venison or smoked turkey breast. (Raw poultry is generally not recommended for use in making jerky because of the texture and flavor of the finished product.) Raw meats can be contaminated with microorganisms that cause disease. These harmful bacteria can easily multiply of moist, high protein foods like meat and poultry and can cause illness if the products are not handled correctly. If pork or wild game is used to make jerky, the meat should be treated to kill the Trichinella parasite before it is sliced and marinated. This parasite causes the disease, trichinosis. To treat the meat, freeze a portion that is 6 inches or less thick at 5°F or below for at least 20 days. Freezing will not eliminate bacteria from the meat. General Tips For Safe Food Handling

The following general tips for safe handling are based on USDA Meat and Poultry Hotline recommendations.

Always wash hands thoroughly with soap and running water for at least 20 seconds before and after handling raw meats.

Use clean equipment and utensils. Keep meat and poultry refrigerated at 40°F or below. Use ground beef and poultry

within 2 days, red meats within 3 to 5 days or freeze for later use. Thaw frozen meat in the refrigerator, not on the kitchen counter. Marinate meat in the refrigerator. Do not save and re-use marinade.

When preparing jerky from wild game, it is important to remember that the wound location and skill of the hunter can affect the safety or the meat. If the animal is wounded in such a way that the contents of its gut come in contact with the meat or the hunter’s hands while dressing the meat, fecal bacteria can contaminate the meat. It is best to avoid making jerky from this meat and use it only in ways that it will be thoroughly cooked. Deer carcasses should be rapidly chilled to avoid bacterial growth. The risk of foodborne illness from home-dried jerky can be decreased by allowing the internal temperature of the meat to reach 160°F, but in such a way as to prevent case hardening. Two methods can be used: heating meat strips in marinade before drying or heating the dried jerky strips in an oven after the drying process is completed. Directions for both methods will be presented here. When the strips are heated in a marinade before drying, drying times will be reduced. Color and texture will differ from traditional jerky. Preparing the Meat Partially freeze meat to make slicing easier. The thickness of the meat strips will make a difference in the safety of the methods recommended in this article. Slice meat no thicker than ¼-inch. Trim and discard all fat from meat because it becomes rancid quickly. If a chewy jerky is desired, slice with the grain. Slice across the grain if a tenderer, brittle jerky is preferred. A tenderizer can be used according to package directions, if desired. The meat can be marinated for flavor and tenderness. Marinade recipes may include oil, salt, spices and acid ingredients such as vinegar, lemon juice, teriyaki, or soy sauce or wine. Jerky Marinade* ¼ cup soy sauce 1 tablespoon Worcestershire sauce ¼ teaspoon each of pepper and garlic powder ½ teaspoon onion powder 1 teaspoon hickory smoke-flavored salt * (for 1½ to 2 pounds of lean meat (beef, pork or venison) Combine all ingredients. Place strips of meat in a shallow pan and cover with marinade. Cover and refrigerate 1 to 2 hours or overnight. Products marinated for several hours may be more salty than some people prefer. If you choose to heat the meat prior to drying to decrease the risk of foodborne illness, do so at the end of the marinating time. To heat, bring the strips and marinade to a boil and boil 5 minutes before draining and drying. If strips are more than ¼ inch thick, the length of time may need to be increased. If possible, check the temperature of several strips with a metal stem-type thermometer to determine that 160°F has been reached.

Drying the Meat Remove meat strips from the marinade and drain on clean, absorbent towels. Arrange strips on dehydrator trays or cake racks placed on baking sheets for oven drying. Place the slices close together, but not touching or overlapping. Place the racks in a dehydrator or oven preheated to 140°F

Dry until a test piece cracks but does not break when it is bent (10 to 24 hours for samples not heated in marinade). Samples heated in marinade will dry faster. Begin checking samples after 3 hours. Once drying is completed, pat off any beads of oil with clean, absorbent towels and cool. Remove strips from the racks. Cool. Package in glass jars or heavy plastic food storage bags. If the strips were not heated in marinade prior to drying, they can be heated in an oven after drying as an added safety measure. Place strips on a baking sheet, close together, but not touching or overlapping. For strips originally cut ¼ inch thick or less, heat 10 minutes in an oven preheated to 275°F. (Thicker strips may require longer heating to reach 160°F.) Making Jerky From Ground Meat Jerky can be made from ground meat using special presses to form or shape the product. Disease-causing microorganisms are more difficult to eliminate in ground meat than in whole meat strips. If ground meat is used, follow the general tips for safe handling tips listed previously. Be sure to follow the dehydrator manufacturer’s directions carefully when heating the product at the end of drying time. Again, an internal temperature of 160°F is necessary to eliminate disease-causing bacteria such as E. coli O157:H7, if present. Storing the Jerky Properly dried jerky will keep at room temperature 2 weeks in a sealed container. For best results, to increase shelf life and maintain best flavor and quality, refrigerate or freeze jerky. For more information on hunting in Tennessee, please visit the Tennessee Wildlife Resources Agency at http://www.tn.gov/twra/wildlife.html. For more information in this or other Family and Consumer Sciences topic, please contact your local UT/TSU Extension office. Contributed by: Shelly Barnes, Nutrition & Food Safety Leadership Team Chairperson UT/TSU Extension, Wilson County Source: National Center for Home Food Preservation

MAKING OUR FAMILIES STRONGER We often hear of social and economic pressures that cause complications for families. Many find it increasingly difficult to cope with these stressors. However, we tend to forget that a large number of families do manage to handle pressures most of the time. Some family living experts suggest that, rather than focusing on the present problems, it is beneficial to understand why and how some families are able to cope successfully, and why others are not.

Six strengths are key for helping families meet the challenges ahead of them. They are discussed below. Appreciation is one of the “pillars” of a healthy family unit. Family members benefit as they develop sincere ways to express appreciation for each other. Planning time together is also fundamental. It pays off when families go the extra mile to organize time with one another. Extra planning for those persons with special needs will result in everyone being part of the fun. This fosters value and the enjoyment of each individual’s special qualities and abilities. Communication also strengthens families. Solid family units talk together in an open and straightforward way. Good listening skills are practiced, and everyone has an opportunity to share concerns. Additionally, a commitment to the family unit is essential. This helps promote each other’s happiness and welfare. Healthy homes value family obligations, family time, along with the success of individual family members. Family living experts also suggest a high degree of religious orientation as strategic for strong family units. Research over the past four decades indicates a positive relationship between religion and marriage happiness, as well as successful family relationships. However,

there are persons who are not religious who also have happy relationships and strong family units. Problem solving skills are also beneficial. Healthy families deal better with difficulties as they look at the troubling situation and then take steps to resolve the problem. Regardless of the circumstances, these families strive to see something positive from it.

Strong families don’t just happen, but they evolve as individuals commit to progress in the family. It takes real work and consistent effort, but the benefits are many. For more information, contact your local UT Extension Office. Contributed by: Karen Leggett, MS, CFCS Humphreys County Extension

Camp fire munchies

Ingredients Green grapes Red grapes Cheddar cheese slice Mini-pretzel sticks Carrot pieces (thinly sliced) Instructions 1. To make your own edible campfire, arrange several grape halves in a circle. 2. Tear or snip a slice of Cheddar into flame shapes,

then stand them, along with a few thinly sliced carrot pieces, inside the grape circle.

3. Surround the flames with broken mini pretzel-stick logs. Replace ho-hum snacks with fun to eat (and make) treats like this one from "Bean Appetit: Hip and Healthy Ways to Have Fun With Food," by Shannon Payette Seip and Kelly Parthen.