*Note*
Starting next month, the newsletter will be a lot smaller. It will include the lessons, the Visiting Teaching message and any messages/reminders that I have been given. Also, a sister spotlight will be included at least once a quarter – more often if I receive more. There is a new segment in this issue - an interesting/amusing/inspirational story concerning sisters in our Relief Society. I will also include this as often as I receive stories. Any items that are to go in the newsletter need to be to me by the Saturday before the last Sunday in the month.
September Lessons
September 5 RS Presidency/Group Leadership
September 12 Gospel Principles # 16 Church in Former Times
September 19 The Church Today
September 26 Teaching for our Times General Conference Talk from April 2010 “Place No More for the Enemy of My Soul”
A Story about us
Here is an example of the story I was mentioning above. It was given to me by Sister Sandra Levinson.
Years ago, when I was in a presidency, I was in charge of getting a "preparedness fair" of sorts organized. I assigned out the different areas to others. Some were a bit hesitant and not quite sure what to do. I kept telling them I had confidence in their abilities and, in the end, they all came through with flying colors. Each person had a booth with lots of information and displays. You never know what you are capable of until you trust in the Spirit to guide you.
I would appreciate any other stories you would care to share. There are a lot of experiences that we have enjoyed together. It would be nice to read about them. I had an idea that might be fun. It would be to have a story about a particular sister – but leaving off her name (until the next issue). Another possibility would be to have a story about a particular event – leaving off when or where it took place. It might be fun to guess.
September Recipe
One scripture that I find both comforting and motivational is ECCLESIASTES 3:1 To every thing there is a season, and a time to every purpose under the heaven. Since the season of fall and the harvest are close, here are some recipes for vegetables and some canning tips. Since some people have a surplus of certain items, this might be a good time to share with those who have less. My visiting teacher, Ellen Clift, has always brought over grapes on her visits in the fall. We have appreciated this greatly.
Back to School
Another important part of this time of year is the starting of a new School Year. There’s an interesting commercial anxiously welcoming in the new School Year. Although they are selling a cereal, Frosted Mini Wheat, they are saying something useful. They even have a back to school resolution contest @ http://www.frostedminiwheats.com/sweepstakesEntry. They also have a link to “Mom’s Homeroom” @ http://momshomeroom.msn.com/. In it there are tips and a chat room to help moms help their kids in school. Even though their main agenda is to sell their cereal, they are giving some useful information. While making back to school a fun adventure, might sound like an impossible task, here are some other tips that might make this a little bit easier.
Health Tip
One of the things that back to school can bring is less sleep. According to WebMd, this can be problematic. While one of the problems is just getting back into the School Year routine, children have specific problems. There is an expression that goes, “If momma ain’t happy, nobody’s happy. Similarly, “If the kids don’t get enough sleep, ain’t nobody going to get enough sleep.” Here are a few tips from the Email newsletter “Real Simple” for getting enough sleep.
Visiting Teaching
There is an old medical maxim that if something isn’t documented, it isn’t done. Record keeping is not just important in the medical world. Since the church has been very serious in keeping records, we know that they are very important. We need to visit and we need to report. Everything is so busy and crazy now days – and things only seem to be getting busier and crazier. However, Heavenly Father blesses when we do what he asks. Sometimes we become discouraged and feel overwhelmed with our responsibilities. Sometimes we feel that if we don’t have long elaborate visits with our Sisters, it’s not good enough – so we might as well not bother (or we plan on doing it but just put it off until it doesn’t get done). In D&C 64:33 Wherefore, be not weary in well-doing, for ye are laying the foundation of a great work. And out of small things proceedeth that which is great.
S
Tuesday, August 31, 2010
Letter from Missionary Victor Taufu'i
Hey Springview Ward!
A couple weeks ago my companion and I were tracting down this street and about a week or so in that same area there was a bunch of SWAT team out there on the street. So I guess what happens is that some guy robbed a store and the police was looking for him on Foxcreek (the street where SWAT was on) because he somehow shot a cop and got away! But that’s California for you, more importantly that’s Stockton, California, the 2nd more dangerous City in California. NO lie! It’s not too bad in my part of the city but it’s all good because the Lord is on our side, But just to let you guys now the street that we were on was pretty crazy. Anyways we start knocking the whole street, door after door slammed in our face, and we get to this one house. Half of its boarded up but we walk up and see if anyone is living there….so we knock on the door and get NOTHING, nothing that day, so couple day later some other missionaries tell us to back to that one house. So we ride up to this house and we think that these people aren’t solid. So we ride up and the husband, Chris was about to take off on his bike to the store, but he said that since we were messengers of God he’ll take the time to listen. So we go in and talk with the family and teach them a little. The spirit was there and she was balling telling us that Goes love her and their family like 5 or 6 kids that run around church, but these kids are special….there more reverent that the other primary kids. Ha-ha really cool family. But its crazy how just a couple of days ago how no one lived there and then all of the sudden bam a family that is elect and want to learn more, you don’t get that a lot here in California, more specifically STOCTON. But ya, we’re working with them now. It’s cool how you get the love the people here and they just feel like family. The second time we saw them the mother said I love you guys cause there is a spiritual difference in our live. So work is
1. God Prepares
2. The Spirit Teaches
3. Simply we challenge them to come through the waters of Baptism
I just want to thank the Springview Ward for the support you guys have for the Lord’s word and I know he works in mysterious ways and I now that this church is the ONLY true church here on earth and that Joseph Smith saw God and Jesus appear to him. And I know Jesus restored his church through the prophet Joseph Smith and that church is true, and the Book of Mormon is also Thy word, and Jesus Christ is our Savior and Redeemer and there is no other way that can return to live the Heavenly Father, Jesus Christ and our families here on earth and that Jesus is the only way to salvation, and we all need to Endure To The End. Love you Springview Ward…you guys are in my prayers.
A couple weeks ago my companion and I were tracting down this street and about a week or so in that same area there was a bunch of SWAT team out there on the street. So I guess what happens is that some guy robbed a store and the police was looking for him on Foxcreek (the street where SWAT was on) because he somehow shot a cop and got away! But that’s California for you, more importantly that’s Stockton, California, the 2nd more dangerous City in California. NO lie! It’s not too bad in my part of the city but it’s all good because the Lord is on our side, But just to let you guys now the street that we were on was pretty crazy. Anyways we start knocking the whole street, door after door slammed in our face, and we get to this one house. Half of its boarded up but we walk up and see if anyone is living there….so we knock on the door and get NOTHING, nothing that day, so couple day later some other missionaries tell us to back to that one house. So we ride up to this house and we think that these people aren’t solid. So we ride up and the husband, Chris was about to take off on his bike to the store, but he said that since we were messengers of God he’ll take the time to listen. So we go in and talk with the family and teach them a little. The spirit was there and she was balling telling us that Goes love her and their family like 5 or 6 kids that run around church, but these kids are special….there more reverent that the other primary kids. Ha-ha really cool family. But its crazy how just a couple of days ago how no one lived there and then all of the sudden bam a family that is elect and want to learn more, you don’t get that a lot here in California, more specifically STOCTON. But ya, we’re working with them now. It’s cool how you get the love the people here and they just feel like family. The second time we saw them the mother said I love you guys cause there is a spiritual difference in our live. So work is
1. God Prepares
2. The Spirit Teaches
3. Simply we challenge them to come through the waters of Baptism
I just want to thank the Springview Ward for the support you guys have for the Lord’s word and I know he works in mysterious ways and I now that this church is the ONLY true church here on earth and that Joseph Smith saw God and Jesus appear to him. And I know Jesus restored his church through the prophet Joseph Smith and that church is true, and the Book of Mormon is also Thy word, and Jesus Christ is our Savior and Redeemer and there is no other way that can return to live the Heavenly Father, Jesus Christ and our families here on earth and that Jesus is the only way to salvation, and we all need to Endure To The End. Love you Springview Ward…you guys are in my prayers.
Letter from Missionary - Sister Denise Taufu'i
Everything is going well! OK so the work is going good! This past week has been a pretty good week! Since my comp just barely got a bike from the mission and I found mine not too long ago, we have just started using our bikes! There was a challenge out here in the THSM (Texas Houston South Mission). That our Mission president said if we were Exact Obedient and if we Rode bikes for the whole transfer and ONLY using the car for meetings and church then we will see so many blessings for those we teach!! This was a challenge that was from before I even got out here! But I wanted to try it! I wanted to see!! So we are doing it! Just this past week we’ve been riding bies and it’s been hard especially cuz it’s like in the 3 digits of how hot it is out here. But I know the Lords blessed us in so many ways. We almost doubled all our numbers just from going this bike challenge. We have had 8 new investigators. WE have 12 who have a baptismal date and just so many more miracles and blessings I’ve seen being out here! I love it! My weeks have been so much better and more effective!! But I know that being exact obedient really does bring those closer…but my favorite scripture as of now is D&C chapter four. Especially the one that says, the field is white and already to harvest!! It’s so true because ppl are just waiting for us to come teach them. People are looking for the gospel of Jesus Christ! I am just so very grateful for this gospel and the knowledge I now of it! I am so very grateful for our Savior Jesus Christ who atoned for our sins. I now that he lives and he is the way and only way where we can be truly happy and feel at peace! I know when we put all our trust in the lord an dhaving faith in Jesus Christ he makes it possible for us to do the things we do. He makes everything around us so much more easier! I now that this is the only true gospel of Jesus Christ because of the many miracles and blessings I’ve seen in others lives and in my own! It’s a blessing to know God loves us so very much! And that we are his children! I am so bery grateful and I know that FAMILIES CAN BE TOGETHER! I love you guys and I wish you the best in all your doings. Remember being obedient opens the doors to many blessings!
Sunday, August 29, 2010
Cooking Vegetables
Guide to Cooking 20 Vegetables By Carolyn Malcoun
Carolyn Malcoun combines her love of food and writing in her position as associate food editor at EatingWell. Carolyn has a culinary arts degree from New England Culinary Institute and a degree in journalism from University of Wisconsin—Madison. Carolyn enjoys cooking, gardening, hiking and running in her free time.
How to shop for, prepare and cook healthy vegetables.
If you want more fiber, nutrients and antioxidants in your diet—eat more vegetables! We know it’s tough to expand your vegetable vocabulary when you don’t know how to cook unfamiliar varieties, so we’ve compiled this cooking guide for 20 of our favorite vegetables. Click on a vegetable below to find grocery shopping tips, quick and easy preparation techniques and cooking methods to bring out the flavor of each vegetable. Start with 1 pound untrimmed raw vegetables.
I’m a vegetable lover. I eat vegetables at least three times a day: sautéed chard stirred into scrambled eggs for breakfast, a big garden-fresh salad for lunch and grilled corn and steamed potatoes as side dishes with dinners in the summer. I don’t have much trouble eating enough vegetables, but I know I’m the exception, not the rule.
One in 4 Americans don’t eat the 5 to 13 servings of vegetables and fruit (the number of servings depends on your calorie intake) that you’re supposed to eat every day for optimal health.
Are you one of those that need a nudge to eat more vegetables? Here are 3 reasons to fit more in:
• Lose weight: Fruits and vegetables are rich in fiber and recent research shows that consuming more fiber can help you lose weight.
• Reduce your risk of heart disease: You could cut your risk for heart disease by almost 25 percent, suggests one study, simply by adding 3 servings of vegetables (or fruit) to your daily diet.
• Fight cancer and Alzheimer’s disease: Eating vegetables (and fruit) in a variety of colors provides you with a variety of phytochemicals, some of which act as antioxidants that may help prevent heart disease, cancer and Alzheimer’s disease.
• Probably the excuse I most often hear people give when they say they don’t like vegetables is that they don’t like how vegetables taste. I think it’s partially because those vegetables were overcooked (and mushy—ew) or not prepared in the tastiest of ways.
Artichokes
Look for: Tight, small heads without browning or bruising.
Prep: Snip off tough outer leaves; cut off top quarter and trim off woody stem.
Grill: Halve artichokes, scoop out the choke if necessary, then toss with 1 tablespoon extra-virgin olive oil and 1/2 teaspoon kosher salt. Preheat grill. Place the artichokes over direct, medium-high heat and cook, turning once or twice, until tender, about 8 minutes.
Asparagus
Look for: Sturdy spears with tight heads; the cut ends should not look dry or woody. Fresh asparagus should snap when bent.
Prep: Trim off stem ends; shave down any woody bits with a vegetable peeler.
Roast: Preheat oven to 500°F. Spread asparagus on a baking sheet or in a pan large enough to hold it in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until wilted and browned, about 10 minutes.
Beets
Look for: Small beets with firm, dark ruby or bright orange skins.
Prep: Peel.
Sauté: Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Grate beets into the pan using the large-hole side of a box grater. Add 1 minced garlic clove. Cook, stirring constantly, for 1 minute. Add 1/3 cup water and bring to a simmer. Cover, reduce heat to low and cook until tender, about 8 minutes.
Broccoli
Look for: Sturdy, dark-green spears with tight buds, no yellowing and a high floret-to-stem ratio.
Prep: Cut off florets; cut stalks in half lengthwise and then into 1-inch-thick half-moons.
Roast: Preheat oven to 500°F. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until tender and browned in places, about 10 minutes.
Brussels Sprouts
Look for: Tight, firm, small deep-green heads without yellowed leaves or insect holes. The sprouts should preferably still be on the stalk.
Prep: Peel off outer leaves; trim stem.
Braise: Place sprouts and 1 cup dry white wine in a large skillet over medium-high heat. Cover and braise until tender, about 7 minutes. Remove sprouts with a slotted spoon; increase heat to high, add 1 teaspoon butter and reduce liquid to a glaze. Pour over sprouts.
Carrots
Look for: Orange, firm spears without any gray, white or dried residue on the skin. The greens should preferably still be attached.
Prep: Peel; cut off greens.
Microwave: Cut carrots into 1/8-inch-thick rounds. Place in a large glass baking dish or pie pan. Add 1/4 cup broth (or white wine). Cover tightly and microwave on High until tender, about 3 minutes.
Cauliflower
Look for: Tight white or purple heads without brown or yellow spots; the green leaves at the stem should still be attached firmly to the head, not limp or withered.
Prep: Cut into 1-inch-wide florets; discard core and thick stems.
Steam: Place florets in a steamer basket over 2 inches of boiling water in a large pot set over high heat. Cover and steam for 5 minutes.
Corn
Look for: Pale to dark green husks with moist silks; each ear should feel heavy, the cob filling the husk well.
Sauté: Remove kernels from cobs. Melt 2 teaspoons butter in a large skillet over medium heat. Add corn kernels; cook, stirring constantly, until tender, about 3 minutes. Stir in 1/2 teaspoon white-wine vinegar before serving.
Eggplant
Look for: Smooth, glossy skins without wrinkles or spongy spots; each eggplant should feel heavy for its size.
Prep: Slice into 1/2-inch-thick rounds (peeling is optional).
Grill: Preheat grill. Brush eggplant slices lightly with extra-virgin olive oil. Place over medium-high heat and grill, turning once, until browned, about 8 minutes.
Fennel
Look for: Small, white, unbruised bulbs with brilliant green stalks and feathery fronds.
Prep: Cut off the stalks and fronds where they meet the bulb, remove any damaged outer layers, cut 1/4 inch off the bottom and remove the core.
Braise: Slice bulb into 1-inch pieces. Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Add fennel and 2 teaspoons dried rosemary, crushed. Cook 1 minute, stirring constantly. Add 1/2 cup dry white wine (or dry vermouth). Cover, reduce heat and cook until tender, about 15 minutes.
Green Beans
Look for: Small, thin, firm beans.
Prep: Snip off stem ends.
Steam: Place beans in a steamer basket over 1 inch of boiling water in a large pot set over high heat. Cover and steam for 5 minutesPrev Next
Leeks
Look for: Long, thin stalks that do not bend and are not bruised; the outer layers should not be wrinkly or dried out.
Prep: Trim off the thick green leaves, leaving only the pale green and white parts; pull off damaged outer layers, leaving the root end intact. Split in half lengthwise. Under cold running water, fan out inner layers to rinse out grit and sand.
Sauté: Thinly slice leeks into half-moons. Heat 1 tablespoon butter in a large skillet over medium heat. Add leeks; cook, stirring often, until softened and very aromatic, about 5 minutes.
Peas
Look for: If fresh, look for firm, vibrant green pods without blotches and with the stem end still attached.
Prep: If fresh, zip open the hull, using the stem end as a tab. If frozen, do not defrost before using.
Microwave: Place peas in a glass baking dish or microwave-safe bowl; add 2 tablespoons broth (or unsweetened apple juice). Cover tightly and microwave on High for 2 minutes.
Potatoes, red-skinned or yellow-fleshed
Look for: Small potatoes with firm skins that are not loose, papery or bruised.
Prep: Scrub off any dirt (peeling is optional; the skin is fiber-rich and the nutrients are clustered about 1/2 inch below the skin).
Sauté: Peel potatoes (if desired), then shred using the large-hole side of a box grater. Heat 1 tablespoon canola oil in a large skillet over medium heat. Add potatoes; reduce heat. Cook, pressing down with the back of a wooden spoon, for 6 minutes. Flip the cake over and continue cooking until browned, about 5 minutes more.
Spinach & Chard
Look for: Supple, deeply colored leaves without mushy spots.
Prep: Rinse thoroughly to remove sand; remove thick stems and shred leaves into 2-inch chunks. Rinse leaves again but do not dry.
Braise: Heat 2 teaspoons walnut oil (or canola oil) in a large skillet over medium heat. Add spinach or chard and toss until wilted. Add 1/2 cup dry white wine or dry vermouth. Cover, reduce heat and cook until wilted, about 5 minutes. Uncover and cook until liquid is reduced to a glaze. Sprinkle 2 teaspoons balsamic vinegar (or rice vinegar) over the greens.
Squash, Acorn
Look for: Green, orange or white varietals with firm, smooth skins and no spongy spots.
Prep: Cut in quarters and scoop out the seeds.
Microwave: Place squash in a large glass baking dish; add 1/2 cup water. Cover and microwave on High for 15 minutes; let stand, covered, for 10 minutes.
Squash, Delicata
Look for: Small, firm squash with bright yellow or orange skins that have green veins branching like lightning through them.
Prep: Cut squash in half lengthwise, scoop out the seeds and slice into thin half-moons (peeling is optional).
Sauté: Melt 2 teaspoons butter in a large skillet over medium heat. Add squash slices; cook, stirring frequently, until tender, about 10 minutes. Stir in a pinch of grated nutmeg before serving.
Squash, Summer & Zucchini
Look for: No breaks, gashes or soft spots; smaller squash (under 8 inches) are sweeter and have fewer seeds; do not peel, but scrub off any dirt.
Prep: Cut off stem ends.
Grill: Cut squash lengthwise into 1/4-inch strips. Preheat grill; brush strips lightly with 1 tablespoon extra-virgin olive oil. Place over direct, medium heat; grill, turning once, until marked and lightly browned, 3 to 4 minutes.
Sweet Potatoes
Look for: Papery skins with tapered ends.
Roast: Preheat oven to 500°F. Halve sweet potatoes, then slice into 1/2-inch wedges. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until browned and tender, 20 to 25 minutes.
Turnips
Look for: Smaller turnips with firm, white skins; they should feel heavy. The greens should preferably still be attached.
Prep: Cut off the root end and the greens; peel, then cut into thin slices.
Sauté: Cut turnip slices into matchsticks. Heat 1 teaspoon each butter and extra-virgin olive oil in a large skillet over medium heat; add slices and cook, stirring frequently, until tender, about 12 minutes.
Carolyn Malcoun combines her love of food and writing in her position as associate food editor at EatingWell. Carolyn has a culinary arts degree from New England Culinary Institute and a degree in journalism from University of Wisconsin—Madison. Carolyn enjoys cooking, gardening, hiking and running in her free time.
How to shop for, prepare and cook healthy vegetables.
If you want more fiber, nutrients and antioxidants in your diet—eat more vegetables! We know it’s tough to expand your vegetable vocabulary when you don’t know how to cook unfamiliar varieties, so we’ve compiled this cooking guide for 20 of our favorite vegetables. Click on a vegetable below to find grocery shopping tips, quick and easy preparation techniques and cooking methods to bring out the flavor of each vegetable. Start with 1 pound untrimmed raw vegetables.
I’m a vegetable lover. I eat vegetables at least three times a day: sautéed chard stirred into scrambled eggs for breakfast, a big garden-fresh salad for lunch and grilled corn and steamed potatoes as side dishes with dinners in the summer. I don’t have much trouble eating enough vegetables, but I know I’m the exception, not the rule.
One in 4 Americans don’t eat the 5 to 13 servings of vegetables and fruit (the number of servings depends on your calorie intake) that you’re supposed to eat every day for optimal health.
Are you one of those that need a nudge to eat more vegetables? Here are 3 reasons to fit more in:
• Lose weight: Fruits and vegetables are rich in fiber and recent research shows that consuming more fiber can help you lose weight.
• Reduce your risk of heart disease: You could cut your risk for heart disease by almost 25 percent, suggests one study, simply by adding 3 servings of vegetables (or fruit) to your daily diet.
• Fight cancer and Alzheimer’s disease: Eating vegetables (and fruit) in a variety of colors provides you with a variety of phytochemicals, some of which act as antioxidants that may help prevent heart disease, cancer and Alzheimer’s disease.
• Probably the excuse I most often hear people give when they say they don’t like vegetables is that they don’t like how vegetables taste. I think it’s partially because those vegetables were overcooked (and mushy—ew) or not prepared in the tastiest of ways.
Artichokes
Look for: Tight, small heads without browning or bruising.
Prep: Snip off tough outer leaves; cut off top quarter and trim off woody stem.
Grill: Halve artichokes, scoop out the choke if necessary, then toss with 1 tablespoon extra-virgin olive oil and 1/2 teaspoon kosher salt. Preheat grill. Place the artichokes over direct, medium-high heat and cook, turning once or twice, until tender, about 8 minutes.
Asparagus
Look for: Sturdy spears with tight heads; the cut ends should not look dry or woody. Fresh asparagus should snap when bent.
Prep: Trim off stem ends; shave down any woody bits with a vegetable peeler.
Roast: Preheat oven to 500°F. Spread asparagus on a baking sheet or in a pan large enough to hold it in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until wilted and browned, about 10 minutes.
Beets
Look for: Small beets with firm, dark ruby or bright orange skins.
Prep: Peel.
Sauté: Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Grate beets into the pan using the large-hole side of a box grater. Add 1 minced garlic clove. Cook, stirring constantly, for 1 minute. Add 1/3 cup water and bring to a simmer. Cover, reduce heat to low and cook until tender, about 8 minutes.
Broccoli
Look for: Sturdy, dark-green spears with tight buds, no yellowing and a high floret-to-stem ratio.
Prep: Cut off florets; cut stalks in half lengthwise and then into 1-inch-thick half-moons.
Roast: Preheat oven to 500°F. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until tender and browned in places, about 10 minutes.
Brussels Sprouts
Look for: Tight, firm, small deep-green heads without yellowed leaves or insect holes. The sprouts should preferably still be on the stalk.
Prep: Peel off outer leaves; trim stem.
Braise: Place sprouts and 1 cup dry white wine in a large skillet over medium-high heat. Cover and braise until tender, about 7 minutes. Remove sprouts with a slotted spoon; increase heat to high, add 1 teaspoon butter and reduce liquid to a glaze. Pour over sprouts.
Carrots
Look for: Orange, firm spears without any gray, white or dried residue on the skin. The greens should preferably still be attached.
Prep: Peel; cut off greens.
Microwave: Cut carrots into 1/8-inch-thick rounds. Place in a large glass baking dish or pie pan. Add 1/4 cup broth (or white wine). Cover tightly and microwave on High until tender, about 3 minutes.
Cauliflower
Look for: Tight white or purple heads without brown or yellow spots; the green leaves at the stem should still be attached firmly to the head, not limp or withered.
Prep: Cut into 1-inch-wide florets; discard core and thick stems.
Steam: Place florets in a steamer basket over 2 inches of boiling water in a large pot set over high heat. Cover and steam for 5 minutes.
Corn
Look for: Pale to dark green husks with moist silks; each ear should feel heavy, the cob filling the husk well.
Sauté: Remove kernels from cobs. Melt 2 teaspoons butter in a large skillet over medium heat. Add corn kernels; cook, stirring constantly, until tender, about 3 minutes. Stir in 1/2 teaspoon white-wine vinegar before serving.
Eggplant
Look for: Smooth, glossy skins without wrinkles or spongy spots; each eggplant should feel heavy for its size.
Prep: Slice into 1/2-inch-thick rounds (peeling is optional).
Grill: Preheat grill. Brush eggplant slices lightly with extra-virgin olive oil. Place over medium-high heat and grill, turning once, until browned, about 8 minutes.
Fennel
Look for: Small, white, unbruised bulbs with brilliant green stalks and feathery fronds.
Prep: Cut off the stalks and fronds where they meet the bulb, remove any damaged outer layers, cut 1/4 inch off the bottom and remove the core.
Braise: Slice bulb into 1-inch pieces. Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Add fennel and 2 teaspoons dried rosemary, crushed. Cook 1 minute, stirring constantly. Add 1/2 cup dry white wine (or dry vermouth). Cover, reduce heat and cook until tender, about 15 minutes.
Green Beans
Look for: Small, thin, firm beans.
Prep: Snip off stem ends.
Steam: Place beans in a steamer basket over 1 inch of boiling water in a large pot set over high heat. Cover and steam for 5 minutesPrev Next
Leeks
Look for: Long, thin stalks that do not bend and are not bruised; the outer layers should not be wrinkly or dried out.
Prep: Trim off the thick green leaves, leaving only the pale green and white parts; pull off damaged outer layers, leaving the root end intact. Split in half lengthwise. Under cold running water, fan out inner layers to rinse out grit and sand.
Sauté: Thinly slice leeks into half-moons. Heat 1 tablespoon butter in a large skillet over medium heat. Add leeks; cook, stirring often, until softened and very aromatic, about 5 minutes.
Peas
Look for: If fresh, look for firm, vibrant green pods without blotches and with the stem end still attached.
Prep: If fresh, zip open the hull, using the stem end as a tab. If frozen, do not defrost before using.
Microwave: Place peas in a glass baking dish or microwave-safe bowl; add 2 tablespoons broth (or unsweetened apple juice). Cover tightly and microwave on High for 2 minutes.
Potatoes, red-skinned or yellow-fleshed
Look for: Small potatoes with firm skins that are not loose, papery or bruised.
Prep: Scrub off any dirt (peeling is optional; the skin is fiber-rich and the nutrients are clustered about 1/2 inch below the skin).
Sauté: Peel potatoes (if desired), then shred using the large-hole side of a box grater. Heat 1 tablespoon canola oil in a large skillet over medium heat. Add potatoes; reduce heat. Cook, pressing down with the back of a wooden spoon, for 6 minutes. Flip the cake over and continue cooking until browned, about 5 minutes more.
Spinach & Chard
Look for: Supple, deeply colored leaves without mushy spots.
Prep: Rinse thoroughly to remove sand; remove thick stems and shred leaves into 2-inch chunks. Rinse leaves again but do not dry.
Braise: Heat 2 teaspoons walnut oil (or canola oil) in a large skillet over medium heat. Add spinach or chard and toss until wilted. Add 1/2 cup dry white wine or dry vermouth. Cover, reduce heat and cook until wilted, about 5 minutes. Uncover and cook until liquid is reduced to a glaze. Sprinkle 2 teaspoons balsamic vinegar (or rice vinegar) over the greens.
Squash, Acorn
Look for: Green, orange or white varietals with firm, smooth skins and no spongy spots.
Prep: Cut in quarters and scoop out the seeds.
Microwave: Place squash in a large glass baking dish; add 1/2 cup water. Cover and microwave on High for 15 minutes; let stand, covered, for 10 minutes.
Squash, Delicata
Look for: Small, firm squash with bright yellow or orange skins that have green veins branching like lightning through them.
Prep: Cut squash in half lengthwise, scoop out the seeds and slice into thin half-moons (peeling is optional).
Sauté: Melt 2 teaspoons butter in a large skillet over medium heat. Add squash slices; cook, stirring frequently, until tender, about 10 minutes. Stir in a pinch of grated nutmeg before serving.
Squash, Summer & Zucchini
Look for: No breaks, gashes or soft spots; smaller squash (under 8 inches) are sweeter and have fewer seeds; do not peel, but scrub off any dirt.
Prep: Cut off stem ends.
Grill: Cut squash lengthwise into 1/4-inch strips. Preheat grill; brush strips lightly with 1 tablespoon extra-virgin olive oil. Place over direct, medium heat; grill, turning once, until marked and lightly browned, 3 to 4 minutes.
Sweet Potatoes
Look for: Papery skins with tapered ends.
Roast: Preheat oven to 500°F. Halve sweet potatoes, then slice into 1/2-inch wedges. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until browned and tender, 20 to 25 minutes.
Turnips
Look for: Smaller turnips with firm, white skins; they should feel heavy. The greens should preferably still be attached.
Prep: Cut off the root end and the greens; peel, then cut into thin slices.
Sauté: Cut turnip slices into matchsticks. Heat 1 teaspoon each butter and extra-virgin olive oil in a large skillet over medium heat; add slices and cook, stirring frequently, until tender, about 12 minutes.
Canning and Freezing - Enjoying your Harvest Year Around
Canning and Preserving Enjoy your harvest year-round by canning and preserving your summer bounty.
http://allrecipes.com//HowTo/canning-and-preserving/Detail.aspx
Fresh Flavors
Choose the freshest fruits and vegetables available, preferably picked that day. Going to U-pick farms, farmers' markets, or using fruits and vegetables from your own garden are great ways to ensure freshness. Avoid overripe or under-ripe fruits, which can affect the acidity and stability of the final product. Cucumbers, especially, need to be at their peak of freshness to make great pickle.
Pectin
Pectin--an essential gelling agent--is found naturally in many fruits, such as apples, plums, and oranges. Most recipes call for added pectin, in either liquid or powdered form; there are also special pectins available for making low-sugar preserves. Jams and jellies made without pectin must be cooked longer, depending upon the amount of natural pectin in the fruit.
When making jams and jellies, make sure to use the proper ratio of sugar, acid, and pectin to achieve the right texture and flavor.
Sweet and Sour
In preserving, acid provides flavor, texture, and helps prevent bacterial growth. Acid is also an important part of the fermentation process in pickle making.
In fruit preserves, lemon juice is typically used as the acid, while vinegar is more common in vegetable preserves.
Preserves made with low-acid foods must be processed in a pressure canner to prevent any bacteria from growing (see Pressure Canning below).
Jars and Lids
To sterilize your jars, simmer them in a water bath for at least five minutes before using. Jars should stay hot until filled. You may reuse jars and rings from previous years as long as they are in good condition, but newlids must be used each time to ensure a good seal.
Inspect the rims of jars for any chips, as these will compromise your seal. Soak the lids in hot water for at least ten minutes to soften the rubber edge. This will help the lids grip the tops of the jars when you screw on the rings. Small jars are preferable, as large jars (over one quart) take longer to process--and since it takes longer for the heat to reach the center of the preserves, the outer layer can become overcooked.
Filling Jars
Fill jars nearly to the top. The amount of "headspace" you need depends upon the recipe, so be sure to follow directions. For jams and jellies, it is usually 1/4-inch; fruit preserves and tomatoes need half an inch of headspace, and any low-acid foods that will be processed in a pressure canner will need one inch or more to account for expansion of the contents during processing.
• Run a thin spatula around the insides of the jars after they have been filled to remove air bubbles, and wipe the rims of the jars with a damp paper towel--any food residue on the rims could prevent a proper seal.
• Place the warm lids onto the rims and screw the rings into place firmly, but not as tightly as you can. The rubber seal on the lid will be soft from the warm water, so you don't want to crush it out of place. Rings can be tightened further once the jars have cooled.
Processing
Processing is the final step in the canning process. It seals your jars and sterilizes the contents. Most fruits and some vegetables can be processed in a hot water bath (low-acid foods should be pressure-canned).
• The water should cover the lids of the jars by one inch, and should be kept at a low simmer or just below the boiling point.
• Processing times vary based on acid levels and even your altitude.
• After processing, as the jars cool, the lids will become sunken in the center and you may hear a little "ping."
• If you can press down on the center of the lid and make it move, the jar is not properly sealed: refrigerate and consume within two weeks. You can also check the lid and jar rim for imperfections, reseal, and process again within 24 hours.
Pressure Canning
Foods with low acid levels, such as pumpkin, meats, and some vegetables, must be processed in a pressure canner. This method raises the temperature of the water bath and speeds up the process without damaging the food. Pressure canners are notthe same as pressure cookers, so don't be tempted to use one! For more processing information, contact your agricultural extension office.
Storing
Store your jars away from direct sunlight in a cool, dry place. Food should be consumed within one year, although many items will not spoil for longer periods. If you see mold, discoloration or smell something off, discard the contents immediately--but don't just trust your nose. Some bacteria can produce toxins that are undetectable by sight or smell, so if a jar's seal has been compromised, throw it away.
Safety
The science of preserving has come a long way. Many older canning methods--such as sealing jars with paraffin wax--have been determined unsafe.
Fortunately, every state has an agricultural extension office dedicated to the latest in food preservation and other home safety issues. West Virginia even provides community kitchens, so gardeners can do their canning while working with experts to ensure success!
Does the whole process of canning seem intimidating? Get your feet wet by starting with Freezer Jam or Refrigerator Pickles.
How to Freeze 16 Fruits and Vegetables Guidelines for Prepping, Blanching & Freezing Produce
This summer, head out to a pick-your-own farm to stock up on fresh berries or put up your bumper crop of broccoli, peas or peppers. On the following pages we’ll show you how to preserve fruits and vegetables when they are at their nutritional peak, so you can use them throughout the year.
Guidelines for Prepping, Blanching & Freezing Produce
Step 1
Prepare produce. (Details on how to prepare 16 fruits and vegetables to freeze to follow.)
Step 2
Most vegetables should be blanched (briefly cooked in boiling water) before freezing. Fruit does not need to be blanched. (Suggested blanching time for 16 fruits and vegetables to follow.)
To blanch: Bring 1 gallon of water per pound of prepped vegetables (about 2 cups) to a boil in a large pot. Add the vegetables, cover, return to a boil and cook. (Suggested blanching time for 16 fruits and vegetables to follow.)
Transfer the vegetables to a large bowl of ice water. Drain well; pat dry.
Step 3
Spread fruit or vegetables in a single layer on a large baking sheet and freeze until solid.
Step 4
Pack the frozen vegetables or fruit in quart- or gallon-size freezer bags.
Step 5.
Or pack fruits and vegetables in bags that are made to use with a vacuum sealer and seal them airtight before storing in the freezer.
When frozen foods come in contact with air, off flavors can develop. Vacuum sealers, which remove all the air from a package, help keep flavors fresh. Hand-held models, such as the FoodSaver Freshsaver ($29.99, foodsaver.com) and the Reynolds Handi-Vac ($12.79, amazon.com and housewares stores), are economical, light and easy to store. They come with reusable plastic bags with zip-close tops and a vent where the sealer attaches to suck the air from the bag. Larger models, such as the FoodSaver V3840 Vacuum Sealer ($173.40, foodsaver.com), are bulkier to store, but they’re more durable so they’re great if you plan to freeze food regularly. Their heavy-duty plastic bags can be cut and sealed to create any size bag.
Step 6.
To reheat frozen vegetables for a quick side dish:
Microwave: Place in a microwave-safe dish, add 2 tablespoons water and cover. Get reheating times for 16 fruits and vegetables to follow.
Steam: Place in a steamer basket in a large saucepan over 1 inch of boiling water. Get reheating times for 16 fruits and vegetables to follow.
Asparagus
Prep: Trim woody ends. Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Bell Peppers
Prep: Remove seeds; cut into 1/2-inch pieces. Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Broccoli & Cauliflower
Prep: Cut into 1- to 1 1/2-inch florets. Blanching Time: 3 min
Reheat Frozen Vegetables (Microwave): 2-4 min Reheat Frozen Vegetables (Steaming): 2-4 min
Brussels Sprouts
Prep: Remove outer leaves, trim stems. Halve small sprouts or quarter larger.
Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 2-4 min Reheat Frozen Vegetables (Steaming): 4-6 min
Carrots
Prep: Peel and cut into 1/4-inch slices or cubes. Blanching Time: 2 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Corn
Prep: Husk corn and remove kernels. Blanching Time: 2 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Dark Leafy Greens: Chard, Kale & Spinach
Prep: Remove woody stems & ribs; chop if desired Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Green Beans
Prep: Trim stem ends. Blanching Time: 3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Peas: Shelling Peas, Snap Peas & Snow Peas
Prep: Remove any fibrous stems; remove shelling peas from the pod.
Blanching Time: 1-2 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Zucchini & Summer Squash
Prep: Cut into 1/2-inch slices. Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Tomatoes
Prep: Remove the core. Blanching Time: N/A Reheat Frozen Vegetables (Microwave): N/A
Blackberries, Blueberries & Raspberries
Prep: Wash and pat dry. Blanching Time: N/A Reheat Frozen Fruit: N/A
Cherries
Prep: Remove stems/pits, if desired Blanching Time: N/A Reheat Frozen Fruit: N/A
Nectarines, Peaches & Plums
Prep: Remove pit; cut into sixths. Blanching Time: N/A Reheat Frozen Fruit: N/A
Rhubarb
Prep: Trim woody ends; cut into 1-inch pieces. Blanching & Reheating Time: N/A
Strawberries
Prep: Remove the stem and hull. Cut large ones in half. Blanching & Reheating Time: N/A
http://allrecipes.com//HowTo/canning-and-preserving/Detail.aspx
Fresh Flavors
Choose the freshest fruits and vegetables available, preferably picked that day. Going to U-pick farms, farmers' markets, or using fruits and vegetables from your own garden are great ways to ensure freshness. Avoid overripe or under-ripe fruits, which can affect the acidity and stability of the final product. Cucumbers, especially, need to be at their peak of freshness to make great pickle.
Pectin
Pectin--an essential gelling agent--is found naturally in many fruits, such as apples, plums, and oranges. Most recipes call for added pectin, in either liquid or powdered form; there are also special pectins available for making low-sugar preserves. Jams and jellies made without pectin must be cooked longer, depending upon the amount of natural pectin in the fruit.
When making jams and jellies, make sure to use the proper ratio of sugar, acid, and pectin to achieve the right texture and flavor.
Sweet and Sour
In preserving, acid provides flavor, texture, and helps prevent bacterial growth. Acid is also an important part of the fermentation process in pickle making.
In fruit preserves, lemon juice is typically used as the acid, while vinegar is more common in vegetable preserves.
Preserves made with low-acid foods must be processed in a pressure canner to prevent any bacteria from growing (see Pressure Canning below).
Jars and Lids
To sterilize your jars, simmer them in a water bath for at least five minutes before using. Jars should stay hot until filled. You may reuse jars and rings from previous years as long as they are in good condition, but newlids must be used each time to ensure a good seal.
Inspect the rims of jars for any chips, as these will compromise your seal. Soak the lids in hot water for at least ten minutes to soften the rubber edge. This will help the lids grip the tops of the jars when you screw on the rings. Small jars are preferable, as large jars (over one quart) take longer to process--and since it takes longer for the heat to reach the center of the preserves, the outer layer can become overcooked.
Filling Jars
Fill jars nearly to the top. The amount of "headspace" you need depends upon the recipe, so be sure to follow directions. For jams and jellies, it is usually 1/4-inch; fruit preserves and tomatoes need half an inch of headspace, and any low-acid foods that will be processed in a pressure canner will need one inch or more to account for expansion of the contents during processing.
• Run a thin spatula around the insides of the jars after they have been filled to remove air bubbles, and wipe the rims of the jars with a damp paper towel--any food residue on the rims could prevent a proper seal.
• Place the warm lids onto the rims and screw the rings into place firmly, but not as tightly as you can. The rubber seal on the lid will be soft from the warm water, so you don't want to crush it out of place. Rings can be tightened further once the jars have cooled.
Processing
Processing is the final step in the canning process. It seals your jars and sterilizes the contents. Most fruits and some vegetables can be processed in a hot water bath (low-acid foods should be pressure-canned).
• The water should cover the lids of the jars by one inch, and should be kept at a low simmer or just below the boiling point.
• Processing times vary based on acid levels and even your altitude.
• After processing, as the jars cool, the lids will become sunken in the center and you may hear a little "ping."
• If you can press down on the center of the lid and make it move, the jar is not properly sealed: refrigerate and consume within two weeks. You can also check the lid and jar rim for imperfections, reseal, and process again within 24 hours.
Pressure Canning
Foods with low acid levels, such as pumpkin, meats, and some vegetables, must be processed in a pressure canner. This method raises the temperature of the water bath and speeds up the process without damaging the food. Pressure canners are notthe same as pressure cookers, so don't be tempted to use one! For more processing information, contact your agricultural extension office.
Storing
Store your jars away from direct sunlight in a cool, dry place. Food should be consumed within one year, although many items will not spoil for longer periods. If you see mold, discoloration or smell something off, discard the contents immediately--but don't just trust your nose. Some bacteria can produce toxins that are undetectable by sight or smell, so if a jar's seal has been compromised, throw it away.
Safety
The science of preserving has come a long way. Many older canning methods--such as sealing jars with paraffin wax--have been determined unsafe.
Fortunately, every state has an agricultural extension office dedicated to the latest in food preservation and other home safety issues. West Virginia even provides community kitchens, so gardeners can do their canning while working with experts to ensure success!
Does the whole process of canning seem intimidating? Get your feet wet by starting with Freezer Jam or Refrigerator Pickles.
How to Freeze 16 Fruits and Vegetables Guidelines for Prepping, Blanching & Freezing Produce
This summer, head out to a pick-your-own farm to stock up on fresh berries or put up your bumper crop of broccoli, peas or peppers. On the following pages we’ll show you how to preserve fruits and vegetables when they are at their nutritional peak, so you can use them throughout the year.
Guidelines for Prepping, Blanching & Freezing Produce
Step 1
Prepare produce. (Details on how to prepare 16 fruits and vegetables to freeze to follow.)
Step 2
Most vegetables should be blanched (briefly cooked in boiling water) before freezing. Fruit does not need to be blanched. (Suggested blanching time for 16 fruits and vegetables to follow.)
To blanch: Bring 1 gallon of water per pound of prepped vegetables (about 2 cups) to a boil in a large pot. Add the vegetables, cover, return to a boil and cook. (Suggested blanching time for 16 fruits and vegetables to follow.)
Transfer the vegetables to a large bowl of ice water. Drain well; pat dry.
Step 3
Spread fruit or vegetables in a single layer on a large baking sheet and freeze until solid.
Step 4
Pack the frozen vegetables or fruit in quart- or gallon-size freezer bags.
Step 5.
Or pack fruits and vegetables in bags that are made to use with a vacuum sealer and seal them airtight before storing in the freezer.
When frozen foods come in contact with air, off flavors can develop. Vacuum sealers, which remove all the air from a package, help keep flavors fresh. Hand-held models, such as the FoodSaver Freshsaver ($29.99, foodsaver.com) and the Reynolds Handi-Vac ($12.79, amazon.com and housewares stores), are economical, light and easy to store. They come with reusable plastic bags with zip-close tops and a vent where the sealer attaches to suck the air from the bag. Larger models, such as the FoodSaver V3840 Vacuum Sealer ($173.40, foodsaver.com), are bulkier to store, but they’re more durable so they’re great if you plan to freeze food regularly. Their heavy-duty plastic bags can be cut and sealed to create any size bag.
Step 6.
To reheat frozen vegetables for a quick side dish:
Microwave: Place in a microwave-safe dish, add 2 tablespoons water and cover. Get reheating times for 16 fruits and vegetables to follow.
Steam: Place in a steamer basket in a large saucepan over 1 inch of boiling water. Get reheating times for 16 fruits and vegetables to follow.
Asparagus
Prep: Trim woody ends. Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Bell Peppers
Prep: Remove seeds; cut into 1/2-inch pieces. Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Broccoli & Cauliflower
Prep: Cut into 1- to 1 1/2-inch florets. Blanching Time: 3 min
Reheat Frozen Vegetables (Microwave): 2-4 min Reheat Frozen Vegetables (Steaming): 2-4 min
Brussels Sprouts
Prep: Remove outer leaves, trim stems. Halve small sprouts or quarter larger.
Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 2-4 min Reheat Frozen Vegetables (Steaming): 4-6 min
Carrots
Prep: Peel and cut into 1/4-inch slices or cubes. Blanching Time: 2 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Corn
Prep: Husk corn and remove kernels. Blanching Time: 2 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Dark Leafy Greens: Chard, Kale & Spinach
Prep: Remove woody stems & ribs; chop if desired Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Green Beans
Prep: Trim stem ends. Blanching Time: 3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Peas: Shelling Peas, Snap Peas & Snow Peas
Prep: Remove any fibrous stems; remove shelling peas from the pod.
Blanching Time: 1-2 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Zucchini & Summer Squash
Prep: Cut into 1/2-inch slices. Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Tomatoes
Prep: Remove the core. Blanching Time: N/A Reheat Frozen Vegetables (Microwave): N/A
Blackberries, Blueberries & Raspberries
Prep: Wash and pat dry. Blanching Time: N/A Reheat Frozen Fruit: N/A
Cherries
Prep: Remove stems/pits, if desired Blanching Time: N/A Reheat Frozen Fruit: N/A
Nectarines, Peaches & Plums
Prep: Remove pit; cut into sixths. Blanching Time: N/A Reheat Frozen Fruit: N/A
Rhubarb
Prep: Trim woody ends; cut into 1-inch pieces. Blanching & Reheating Time: N/A
Strawberries
Prep: Remove the stem and hull. Cut large ones in half. Blanching & Reheating Time: N/A
Back to School Transitions
Back-to-School Transitions: Tips for Parents
By Ted Feinberg, EdD, NCSP, & Katherine C. Cowan
National Association of School Psychologists
Getting a new school year off to a good start can influence children’s attitude, confidence, and performance both socially and academically. The transition from August to September can be difficult for both children and parents. Even children who are eager to return to class must adjust to the greater levels of activity, structure, and, for some, pressures associated with school life.
The degree of adjustment depends on the child, but parents can help their children (and the rest of the family) manage the increased pace of life by planning ahead, being realistic, and maintaining a positive attitude. Here are a few suggestions to help ease the transition and promote a successful school experience.
Before School Starts
Good physical and mental health. Be sure your child is in good physical and mental health. Schedule doctor and dental checkups early. Discuss any concerns you have over your child’s emotional or psychological development with your pediatrician. Your doctor can help determine if your concerns are normal, age-appropriate issues or require further assessment. Your child will benefit if you can identify and begin addressing a potential issue before school starts. Schools appreciate the efforts of parents to remedy problems as soon as they are recognized.
Review all of the information. Review the material sent by the school as soon as it arrives. These packets include important information about your child’s teacher, room number, school supply requirements, sign ups for after-school sports and activities, school calendar dates, bus transportation, health and emergency forms, and volunteer opportunities.
Mark your calendar. Make a note of important dates, especially back-to-school nights. This is especially important if you have children in more than one school and need to juggle obligations. Arrange for a babysitter now, if necessary.
Make copies. Make copies of all your child’s health and emergency information for reference. Health forms are typically good for more than a year and can be used again for camps, extracurricular activities, and the following school year.
Buy school supplies early. Try to get the supplies as early as possible and fill the backpacks a week or two before school starts. Older children can help do this, but make sure they use a checklist that you can review. Some teachers require specific supplies, so save receipts for items that you may need to return later.
Re-establish the bedtime and mealtime routines. Plan to re-establish the bedtime and mealtime routines (especially breakfast) at least 1 week before school starts. Prepare your child for this change by talking with your child about the benefits of school routines in terms of not becoming over tired or overwhelmed by school work and activities. Include pre-bedtime reading and household chores if these were suspended during the summer.
Turn off the TV. Encourage your child to play quiet games, do puzzles, flash cards, color, or read as early morning activities instead of watching television. This will help ease your child into the learning process and school routine. If possible, maintain this practice throughout the school year. Television is distracting for many children, and your child will arrive at school better prepared to learn each morning if he or she has engaged in less passive activities.
Visit school with your child. If your child is young or in a new school, visit the school with your child. Meeting the teacher, locating their classroom, locker, lunchroom, etc., will help ease pre-school anxieties and also allow your child to ask questions about the new environment. Call ahead to make sure the teachers will be available to introduce themselves to your child.
Minimize clothes shopping woes. Buy only the essentials. Summer clothes are usually fine during the early fall, but be sure to have at least one pair of sturdy shoes. Check with your school to confirm dress code guidelines. Common concerns include extremely short skirts and shorts, low rise pants, bare midriffs, spaghetti strap or halter tops, exposed undergarments, and clothing that have antisocial messages.
Designate and clear a place to do homework. Older children should have the option of studying in their room or a quiet area of the house. Younger children usually need an area set aside in the family room or kitchen to facilitate adult monitoring, supervision, and encouragement.
Select a spot to keep backpacks and lunch boxes. Designate a spot for your children to place their school belongings as well as a place to put important notices and information sent home for you to see. Explain that emptying their backpack each evening is part of their responsibility, even for young children.
Freeze a few easy dinners. It will be much easier on you if you have dinner prepared so that meal preparation will not add to household tensions during the first week of school.
The First Week
Clear your own schedule. To the extent possible, postpone business trips, volunteer meetings, and extra projects. You want to be free to help your child acclimate to the school routine and overcome the confusion or anxiety that many children experience at the start of a new school year.
Make lunches the night before school. Older children should help or make their own. Give them the option to buy lunch in school if they prefer and finances permit.
Set alarm clocks. Have school-age children set their own alarm clocks to get up in the morning. Praise them for prompt response to morning schedules and bus pickups.
Leave plenty of extra time. Make sure your child has plenty of time to get up, eat breakfast, and get to school. For very young children taking the bus, pin to their shirt or backpack an index card with pertinent information, including their teacher’s name and bus number, as well as your daytime contact information.
After school. Review with your child what to do if he or she gets home after school and you are not there. Be very specific, particularly with young children. Put a note card in their backpack with the name(s) and number(s) of a neighbor who is home during the day as well as a number where you can be reached. If you have not already done so, have your child meet neighbor contacts to reaffirm the backup support personally.
Review your child’s schoolbooks. Talk about what your child will be learning during the year. Share your enthusiasm for the subjects and your confidence in your child’s ability to master the content. Reinforce the natural progression of the learning process that occurs over the school year. Learning skills take time and repetition. Encourage your child to be patient, attentive, and positive.
Send a brief note to your child’s teacher. Let the teachers know that you are interested in getting regular feedback on how and what your child is doing in school. Be sure to attend back-to-school night and introduce yourself to the teachers. Find out how they like to communicate with parents (e.g., through notes, e-mail, or phone calls). Convey a sincere desire to be a partner with your children’s teachers to enhance their learning experience.
Familiarize yourself with the other school professionals. Make an effort to find out who it is in the school or district who can be a resource for you and your child. Learn their roles and how best to access their help if you need them. This can include the principal and front office personnel; school psychologist, counselor, and social worker; the reading specialist, speech therapist, and school nurse; and the after-school activities coordinator.
Overcoming Anxiety
Let your children know you care. If your child is anxious about school, send personal notes in the lunch box or book bag. Reinforce the ability to cope. Children absorb their parent’s anxiety, so model optimism and confidence for your child. Let your child know that it is natural to be a little nervous anytime you start something new but that your child will be just fine once he or she becomes familiar with classmates, the teacher, and school routine.
Do not overreact. If the first few days are a little rough, try not to over react. Young children in particular may experience separation anxiety or shyness initially but teachers are trained to help them adjust. If you drop them off, try not to linger. Reassure them that you love them, will think of them during the day, and will be back.
Remain calm and positive. Acknowledge anxiety over a bad experience the previous year. Children who had a difficult time academically or socially or were teased or bullied may be more fearful or reluctant to return to school. If you have not yet done so, share your child’s concern with the school and confirm that the problem has been addressed. Reassure your child that the problem will not occur again in the new school year, and that you and the school are working together to prevent further issues.
Reinforce your child’s ability to cope. Give your child a few strategies to manage a difficult situation on his or her own. But encourage your child to tell you or the teacher if the problem persists. Maintain open lines of communication with the school.
Arrange play dates. Try to arrange get-togethers with some of your child’s classmates before school starts and during the first weeks of schools to help your child re-establish positive social relationships with peers.
Plan to volunteer in the classroom. If possible, plan to volunteer in the classroom at least periodically throughout the year. Doing so helps your child understand that school and family life are linked and that you care about the learning experience. Being in the classroom is also a good way to develop a relationship with your child’s teachers and classmates, and to get firsthand exposure to the classroom environment and routine. Most teachers welcome occasional parent help, even if you cannot volunteer regularly.
Extracurricular Activities
Go for quality, not quantity. Your child will benefit most from one or two activities that are fun, reinforce social development, and teach new skills. Too much scheduled time can be stressful, especially for young children, and may make it harder to concentrate on schoolwork. When evaluating extracurricular activities, consider your family schedule and personal energy level. Multiple activities per child may be too much to manage, particularly if the activities have overlapping times, disparate locations, require your attendance, or disrupt the dinner hour.
Select activities where you have someone with whom you can carpool. Even if you are available to drive most days, you will need backup sometimes. Choosing activities that occur on-site after school will also minimize driving.
Find out from the school or teacher which days will be heavy homework or test study days and schedule extracurricular activities accordingly.
If your child does not want to participate in regular, organized extracurricular activities, you may want to consider other options to help build interests and social skills. For example, check out the local library for monthly reading programs, find out if your local recreation or community center offers drop-in activities, or talk to other parents and schedule regular play dates with their children.
When Problems Arise
These recommendations can contribute to a positive and productive school experience for most children. Some children may exhibit more extreme opposition to or fear of school or may be coping with more specific learning or psychological difficulties.
If your child demonstrates problems that seem extreme in nature or go on for an extended period, you may want to contact the school to set up an appointment to meet with your child’s teachers and school psychologist. They may be able to offer direct or indirect support that will help identify and reduce the presenting problem. They may also suggest other resources within the school and the community to help you address the situation.
While children can display a variety of behaviors, it is generally wise not to over-interpret those behaviors. More often than not, time and a few intervention strategies will remedy the problem. Most children are wonderfully resilient and, with your support and encouragement, will thrive throughout their school experience.
Resources
Clark, L. (1996). SOS: Help for parents (2nd ed.). Berkley, CA: Parents’ Press. ISBN: 0935111204.
Dawson, M. P. (2004). Homework: A guide for parents. In A. Canter, L. Paige, M. Roth, I. Romero, & S. Carroll (Eds.), Helping children at home and school II: Handouts for families and educators. Bethesda, MD: National Association of School Psychologists.
Rimm, S. (1996). Dr. Sylvia Rimm’s smart parenting: How to raise a happy, achieving child. New York: Crown. ASIN: 0517700638.
Websites
National Association of School Psychologists— www.nasponline.org
Parent Information Center— www.parentinformationcenter.org
Ted Feinberg, EdD, NCSP, served upstate New York schools as a school psychologist for more than 30 years and currently is an Assistant Executive Director of the National Association of School Psychologists. Katherine C. Cowan is Director of Marketing and Communications for NASP. This material is adapted from their article posted previously on the NASP and Teachers First (NITV, Inc.) websites.
© 2004 National Association of School Psychologists, 4340 East West Highway, Suite 402, Bethesda, MD 20814—(301) 657-0270.
By Ted Feinberg, EdD, NCSP, & Katherine C. Cowan
National Association of School Psychologists
Getting a new school year off to a good start can influence children’s attitude, confidence, and performance both socially and academically. The transition from August to September can be difficult for both children and parents. Even children who are eager to return to class must adjust to the greater levels of activity, structure, and, for some, pressures associated with school life.
The degree of adjustment depends on the child, but parents can help their children (and the rest of the family) manage the increased pace of life by planning ahead, being realistic, and maintaining a positive attitude. Here are a few suggestions to help ease the transition and promote a successful school experience.
Before School Starts
Good physical and mental health. Be sure your child is in good physical and mental health. Schedule doctor and dental checkups early. Discuss any concerns you have over your child’s emotional or psychological development with your pediatrician. Your doctor can help determine if your concerns are normal, age-appropriate issues or require further assessment. Your child will benefit if you can identify and begin addressing a potential issue before school starts. Schools appreciate the efforts of parents to remedy problems as soon as they are recognized.
Review all of the information. Review the material sent by the school as soon as it arrives. These packets include important information about your child’s teacher, room number, school supply requirements, sign ups for after-school sports and activities, school calendar dates, bus transportation, health and emergency forms, and volunteer opportunities.
Mark your calendar. Make a note of important dates, especially back-to-school nights. This is especially important if you have children in more than one school and need to juggle obligations. Arrange for a babysitter now, if necessary.
Make copies. Make copies of all your child’s health and emergency information for reference. Health forms are typically good for more than a year and can be used again for camps, extracurricular activities, and the following school year.
Buy school supplies early. Try to get the supplies as early as possible and fill the backpacks a week or two before school starts. Older children can help do this, but make sure they use a checklist that you can review. Some teachers require specific supplies, so save receipts for items that you may need to return later.
Re-establish the bedtime and mealtime routines. Plan to re-establish the bedtime and mealtime routines (especially breakfast) at least 1 week before school starts. Prepare your child for this change by talking with your child about the benefits of school routines in terms of not becoming over tired or overwhelmed by school work and activities. Include pre-bedtime reading and household chores if these were suspended during the summer.
Turn off the TV. Encourage your child to play quiet games, do puzzles, flash cards, color, or read as early morning activities instead of watching television. This will help ease your child into the learning process and school routine. If possible, maintain this practice throughout the school year. Television is distracting for many children, and your child will arrive at school better prepared to learn each morning if he or she has engaged in less passive activities.
Visit school with your child. If your child is young or in a new school, visit the school with your child. Meeting the teacher, locating their classroom, locker, lunchroom, etc., will help ease pre-school anxieties and also allow your child to ask questions about the new environment. Call ahead to make sure the teachers will be available to introduce themselves to your child.
Minimize clothes shopping woes. Buy only the essentials. Summer clothes are usually fine during the early fall, but be sure to have at least one pair of sturdy shoes. Check with your school to confirm dress code guidelines. Common concerns include extremely short skirts and shorts, low rise pants, bare midriffs, spaghetti strap or halter tops, exposed undergarments, and clothing that have antisocial messages.
Designate and clear a place to do homework. Older children should have the option of studying in their room or a quiet area of the house. Younger children usually need an area set aside in the family room or kitchen to facilitate adult monitoring, supervision, and encouragement.
Select a spot to keep backpacks and lunch boxes. Designate a spot for your children to place their school belongings as well as a place to put important notices and information sent home for you to see. Explain that emptying their backpack each evening is part of their responsibility, even for young children.
Freeze a few easy dinners. It will be much easier on you if you have dinner prepared so that meal preparation will not add to household tensions during the first week of school.
The First Week
Clear your own schedule. To the extent possible, postpone business trips, volunteer meetings, and extra projects. You want to be free to help your child acclimate to the school routine and overcome the confusion or anxiety that many children experience at the start of a new school year.
Make lunches the night before school. Older children should help or make their own. Give them the option to buy lunch in school if they prefer and finances permit.
Set alarm clocks. Have school-age children set their own alarm clocks to get up in the morning. Praise them for prompt response to morning schedules and bus pickups.
Leave plenty of extra time. Make sure your child has plenty of time to get up, eat breakfast, and get to school. For very young children taking the bus, pin to their shirt or backpack an index card with pertinent information, including their teacher’s name and bus number, as well as your daytime contact information.
After school. Review with your child what to do if he or she gets home after school and you are not there. Be very specific, particularly with young children. Put a note card in their backpack with the name(s) and number(s) of a neighbor who is home during the day as well as a number where you can be reached. If you have not already done so, have your child meet neighbor contacts to reaffirm the backup support personally.
Review your child’s schoolbooks. Talk about what your child will be learning during the year. Share your enthusiasm for the subjects and your confidence in your child’s ability to master the content. Reinforce the natural progression of the learning process that occurs over the school year. Learning skills take time and repetition. Encourage your child to be patient, attentive, and positive.
Send a brief note to your child’s teacher. Let the teachers know that you are interested in getting regular feedback on how and what your child is doing in school. Be sure to attend back-to-school night and introduce yourself to the teachers. Find out how they like to communicate with parents (e.g., through notes, e-mail, or phone calls). Convey a sincere desire to be a partner with your children’s teachers to enhance their learning experience.
Familiarize yourself with the other school professionals. Make an effort to find out who it is in the school or district who can be a resource for you and your child. Learn their roles and how best to access their help if you need them. This can include the principal and front office personnel; school psychologist, counselor, and social worker; the reading specialist, speech therapist, and school nurse; and the after-school activities coordinator.
Overcoming Anxiety
Let your children know you care. If your child is anxious about school, send personal notes in the lunch box or book bag. Reinforce the ability to cope. Children absorb their parent’s anxiety, so model optimism and confidence for your child. Let your child know that it is natural to be a little nervous anytime you start something new but that your child will be just fine once he or she becomes familiar with classmates, the teacher, and school routine.
Do not overreact. If the first few days are a little rough, try not to over react. Young children in particular may experience separation anxiety or shyness initially but teachers are trained to help them adjust. If you drop them off, try not to linger. Reassure them that you love them, will think of them during the day, and will be back.
Remain calm and positive. Acknowledge anxiety over a bad experience the previous year. Children who had a difficult time academically or socially or were teased or bullied may be more fearful or reluctant to return to school. If you have not yet done so, share your child’s concern with the school and confirm that the problem has been addressed. Reassure your child that the problem will not occur again in the new school year, and that you and the school are working together to prevent further issues.
Reinforce your child’s ability to cope. Give your child a few strategies to manage a difficult situation on his or her own. But encourage your child to tell you or the teacher if the problem persists. Maintain open lines of communication with the school.
Arrange play dates. Try to arrange get-togethers with some of your child’s classmates before school starts and during the first weeks of schools to help your child re-establish positive social relationships with peers.
Plan to volunteer in the classroom. If possible, plan to volunteer in the classroom at least periodically throughout the year. Doing so helps your child understand that school and family life are linked and that you care about the learning experience. Being in the classroom is also a good way to develop a relationship with your child’s teachers and classmates, and to get firsthand exposure to the classroom environment and routine. Most teachers welcome occasional parent help, even if you cannot volunteer regularly.
Extracurricular Activities
Go for quality, not quantity. Your child will benefit most from one or two activities that are fun, reinforce social development, and teach new skills. Too much scheduled time can be stressful, especially for young children, and may make it harder to concentrate on schoolwork. When evaluating extracurricular activities, consider your family schedule and personal energy level. Multiple activities per child may be too much to manage, particularly if the activities have overlapping times, disparate locations, require your attendance, or disrupt the dinner hour.
Select activities where you have someone with whom you can carpool. Even if you are available to drive most days, you will need backup sometimes. Choosing activities that occur on-site after school will also minimize driving.
Find out from the school or teacher which days will be heavy homework or test study days and schedule extracurricular activities accordingly.
If your child does not want to participate in regular, organized extracurricular activities, you may want to consider other options to help build interests and social skills. For example, check out the local library for monthly reading programs, find out if your local recreation or community center offers drop-in activities, or talk to other parents and schedule regular play dates with their children.
When Problems Arise
These recommendations can contribute to a positive and productive school experience for most children. Some children may exhibit more extreme opposition to or fear of school or may be coping with more specific learning or psychological difficulties.
If your child demonstrates problems that seem extreme in nature or go on for an extended period, you may want to contact the school to set up an appointment to meet with your child’s teachers and school psychologist. They may be able to offer direct or indirect support that will help identify and reduce the presenting problem. They may also suggest other resources within the school and the community to help you address the situation.
While children can display a variety of behaviors, it is generally wise not to over-interpret those behaviors. More often than not, time and a few intervention strategies will remedy the problem. Most children are wonderfully resilient and, with your support and encouragement, will thrive throughout their school experience.
Resources
Clark, L. (1996). SOS: Help for parents (2nd ed.). Berkley, CA: Parents’ Press. ISBN: 0935111204.
Dawson, M. P. (2004). Homework: A guide for parents. In A. Canter, L. Paige, M. Roth, I. Romero, & S. Carroll (Eds.), Helping children at home and school II: Handouts for families and educators. Bethesda, MD: National Association of School Psychologists.
Rimm, S. (1996). Dr. Sylvia Rimm’s smart parenting: How to raise a happy, achieving child. New York: Crown. ASIN: 0517700638.
Websites
National Association of School Psychologists— www.nasponline.org
Parent Information Center— www.parentinformationcenter.org
Ted Feinberg, EdD, NCSP, served upstate New York schools as a school psychologist for more than 30 years and currently is an Assistant Executive Director of the National Association of School Psychologists. Katherine C. Cowan is Director of Marketing and Communications for NASP. This material is adapted from their article posted previously on the NASP and Teachers First (NITV, Inc.) websites.
© 2004 National Association of School Psychologists, 4340 East West Highway, Suite 402, Bethesda, MD 20814—(301) 657-0270.
WebMD - Too little sleep increases Risk of Heart Disease
Too Little Sleep May Raise Heart Disease Risk
Skimping on Sleep Could Double Your Risk of Chest Pain, Heart Attack, or Stroke
By Moira Dower
WebMD Medical News Reviewed by Roger Henderson, MD
Aug. 2, 2010 -- People who sleep for less than seven hours a day, including naps, are at a higher risk of cardiovascular disease. Sleeping fewer than five hours a day, including naps, more than doubles the risk of chest pain , heart attack , or stroke, according to a study conducted by researchers at West Virginia University’s (WVU) faculty of medicine.
Most at risk were people over age 60 who slept for five hours or less per night. Their risk of developing cardiovascular disease was more than three times that of people who slept for seven hours.
The study, published in the journal Sleep, found that sleeping for more than seven hours also increased the risk of cardiovascular disease. Study participants who slept for nine hours or more were one-and-a half times more likely to develop cardiovascular disease than people who slept seven hours.
Researchers led by Anoop Shankar, MD, PhD, associate professor at WVU’s department of community medicine, analyzed data from more than 30,000 adults. The authors of the study were unable to determine the causal relationship between how long someone sleeps and their risk of cardiovascular disease. However, they noted that the duration of sleep affects endocrine and metabolic functions. Lack of sleep can lead to high blood pressure , impaired glucose tolerance, and reduced insulin sensitivity, which can all lead to hardening of the arteries.
Catch Up on Sleep
A separate study, also published in Sleep, showed that occasional “recovery sleep” can help people who routinely skimp on sleep. In this study, 142 adults whose sleep was severely restricted for five days -- as it can be for many people during the work week -- had reaction times that were slower and had more trouble focusing.
However, having an extra hour or two of sleep in the morning after a period where sleep was restricted to four hours a night resulted in a major improvement in symptoms of sleep deprivation. The improvements were seen after just one night of recovery sleep.
"The additional hour or two of sleep in the morning after a period of chronic partial sleep loss has genuine benefits for continued recovery of behavioral alertness," says David Dinges, head of the sleep and chronobiology unit at the University of Pennsylvania’s School of Medicine, who led the study. Catching up on sleep on the weekend can be good for you. But be warned: For severe sleep deprivation, an extra 10 hours of sleep may not be enough, according to the study.
Performance and alertness deteriorated profoundly when the five nights of restricted sleep were followed by a night of either no sleep or only two hours of sleep, the study also showed. So partying all night after a week of little sleep is not such a good idea.
SOURCES:Sabanayagam, C. Sleep, Aug. 1 2010; vol 33: pp 1037-1042.Banks, S. Sleep, Aug. 1 2010; vol 33: pp 1013-1026.News release, American Academy of Sleep Medicine.
© 2010 WebMD, LLC. All rights reserved.
Skimping on Sleep Could Double Your Risk of Chest Pain, Heart Attack, or Stroke
By Moira Dower
WebMD Medical News Reviewed by Roger Henderson, MD
Aug. 2, 2010 -- People who sleep for less than seven hours a day, including naps, are at a higher risk of cardiovascular disease. Sleeping fewer than five hours a day, including naps, more than doubles the risk of chest pain , heart attack , or stroke, according to a study conducted by researchers at West Virginia University’s (WVU) faculty of medicine.
Most at risk were people over age 60 who slept for five hours or less per night. Their risk of developing cardiovascular disease was more than three times that of people who slept for seven hours.
The study, published in the journal Sleep, found that sleeping for more than seven hours also increased the risk of cardiovascular disease. Study participants who slept for nine hours or more were one-and-a half times more likely to develop cardiovascular disease than people who slept seven hours.
Researchers led by Anoop Shankar, MD, PhD, associate professor at WVU’s department of community medicine, analyzed data from more than 30,000 adults. The authors of the study were unable to determine the causal relationship between how long someone sleeps and their risk of cardiovascular disease. However, they noted that the duration of sleep affects endocrine and metabolic functions. Lack of sleep can lead to high blood pressure , impaired glucose tolerance, and reduced insulin sensitivity, which can all lead to hardening of the arteries.
Catch Up on Sleep
A separate study, also published in Sleep, showed that occasional “recovery sleep” can help people who routinely skimp on sleep. In this study, 142 adults whose sleep was severely restricted for five days -- as it can be for many people during the work week -- had reaction times that were slower and had more trouble focusing.
However, having an extra hour or two of sleep in the morning after a period where sleep was restricted to four hours a night resulted in a major improvement in symptoms of sleep deprivation. The improvements were seen after just one night of recovery sleep.
"The additional hour or two of sleep in the morning after a period of chronic partial sleep loss has genuine benefits for continued recovery of behavioral alertness," says David Dinges, head of the sleep and chronobiology unit at the University of Pennsylvania’s School of Medicine, who led the study. Catching up on sleep on the weekend can be good for you. But be warned: For severe sleep deprivation, an extra 10 hours of sleep may not be enough, according to the study.
Performance and alertness deteriorated profoundly when the five nights of restricted sleep were followed by a night of either no sleep or only two hours of sleep, the study also showed. So partying all night after a week of little sleep is not such a good idea.
SOURCES:Sabanayagam, C. Sleep, Aug. 1 2010; vol 33: pp 1037-1042.Banks, S. Sleep, Aug. 1 2010; vol 33: pp 1013-1026.News release, American Academy of Sleep Medicine.
© 2010 WebMD, LLC. All rights reserved.
Real Simple - Tips if your child can't sleep
http://www.realsimple.com/health/preventative-health/sleep/your-child-cant-sleep-00000000008342/page3.html
Your Child Can’t Sleep? Put bedtime bugaboos―and your kids―to rest with these expert solutions.
by Teri CettinaProblem:
Your child gets up repeatedly after you've put him to bed, calling, “Mom, I need a glass of water.”
Why it happens: Kids make bedtime curtain calls for many reasons. Preschoolers may be asserting their independence: “You can't make me stay in bed!” Or they stall because they're afraid of the dark. The most common reason, though, is that you've slipped from a consistent routine you had when they were babies.
How to rest easy: Before-bed routines are important for children of all ages, says Lynn D'Andrea, M.D., director of the Pediatric Sleep Disorders Center at the Children's Hospital of Wisconsin, in Wauwatosa. “Kids start to think, I've done my routine―now it's bedtime,“ she says.
The evening ritual could be as simple as reading your child a story and wishing him a good night. Another tool is a bedtime pass, a card your child can turn in for one nighttime request. Preschoolers also benefit from rewards (like extra playground time) for staying put.
Problem: Your child is scared―of the boogeyman or even a house fire.
Why it happens: As kids wind down, it's normal for anxieties to surface. Your preschooler is apt to worry about what lurks in the shadows, while an older child may have relatively realistic fears―of robbers, for instance.
How to rest easy: A night-light to chase away gloom and a few squirts of anti-monster spray (tap water in a specially marked bottle) are often enough to settle down a young one. “These are imaginary fears, so imaginary solutions work well,” says Jodi Mindell, Ph.D., an associate director of the Children's Hospital of Philadelphia Sleep Center and a coauthor of Take Charge of Your Child's Sleep. Don't worry about reinforcing anxieties by acknowledging them.
If an older child is a worrier, ban scary movies and books at night. If he frets about intruders or natural disasters, chat with him about these issues well before bedtime. “For example, ask, 'What would you do if we had a fire?'” says D'Andrea. “Having an escape plan for an emergency could also help him relax.”
Problem: Your child can’t fall asleep, and then it takes a marching band to wake him up in the morning.
Why it happens: Kids can have insomnia for any number of reasons, from drinking caffeinated drinks at night to schoolwork anxiety. But you might also have a night owl in your flock: a child whose internal clock keeps him up.
How to rest easy: Revisit the basics. Make sure your child has a bedtime routine. If you notice that he can’t fall asleep until late (say, after midnight) and sleeps in when allowed to sleep on his own schedule, he may have delayed sleep-phase syndrome, which is more common in teens, notes Judith Owens, M.D., director of the Pediatric Sleep Disorders Clinic at the Hasbro Children’s Hospital, in Providence, and Mindell’s coauthor of Take Charge of Your Child’s Sleep. This can be tough on both your child and family members who are on more traditional schedules, so ask your doctor for a referral to a sleep specialist. Professionals can help shift your child’s sleep time closer to normal.
Other tips: Have your child avoid screen time (like the TV and the computer) for at least half an hour before bed.
Turn down the lights to help his body prepare for sleep. Come morning, open the drapes and turn on the lights. (Bright light can help reset the body clock.)
Make sure he gets up at a consistent time (although an hour later on weekends is OK) so he’ll be tired at the same time each night.
Problem: Your child crawls into bed with you in the middle of the night.
Why it happens: Maybe you let her sleep in your bed when she was younger or after she had a bad dream.
How to rest easy: “To make a change, have a plan and be consistent about it,” says Mindell. “That typically involves returning your child to her bed every time she gets up.” If you do this, consider hanging a bell from your doorknob so you can hear her if she sneaks back in.
Or, if your little one is afraid of being alone, let her camp on your floor in a sleeping bag for a while (maybe even a few weeks) and switch her back to her bedroom when she adjusts.
Tip: Does warm milk really work? Yes! Milk contains tryptophan, which can help induce sleep, just like Thanksgiving turkey does.
Problem: Your child has night terrors.
Why it happens: Your child is overtired.
How to rest easy: Well, as easy as you can while your sleeping child yells with her eyes open! Don’t worry: As scary as these episodes are for you, she won’t remember them. “Often your child will get agitated if you touch her, so just stand silently in her room to make sure she’s safe,” says Mindell. Most episodes are over in less than 20 minutes, and kids usually outgrow them by age six.
Problem: Your preschooler wets the bed.
Why it happens: Even the toilet-trained won’t be dry regularly until after age six. “Younger kids’ bodies aren’t ready to hold urine as they sleep,” says Linda M. Dairiki Shortliffe, M.D., chair of the department of urology at the Stanford University School of Medicine.
How to rest easy: Disposable briefs and a waterproof mattress cover may be your best bets. And even if she is dry most nights, expect accidents when she is sick, away from home, or under stress.
Problem: Your older child (seven or up) wets the bed.
Why it happens: “It could indicate a urinary-tract infection,” says Shortliffe. However, about 5 to 10 percent of school-age children (boys, mostly) suffer from bed-wetting.
How to rest easy: “A good initial solution is a bed alarm, which wakes up the child after an accident,” says Shortliffe. (It is attached to sensors that detect wetness.) “But it can take about four months to really see results, since the child’s brain has to be trained to wake him up before he needs to use the bathroom,” she explains. A short-term option for unusual circumstances (camp, a slumber party) is desmopressin, a synthetic hormone that makes the bladder create less liquid at night. The good news: By adolescence, his body should produce enough vasopressin, a natural antidiuretic, to dry up his bed-wetting problem.
Your Child Can’t Sleep? Put bedtime bugaboos―and your kids―to rest with these expert solutions.
by Teri CettinaProblem:
Your child gets up repeatedly after you've put him to bed, calling, “Mom, I need a glass of water.”
Why it happens: Kids make bedtime curtain calls for many reasons. Preschoolers may be asserting their independence: “You can't make me stay in bed!” Or they stall because they're afraid of the dark. The most common reason, though, is that you've slipped from a consistent routine you had when they were babies.
How to rest easy: Before-bed routines are important for children of all ages, says Lynn D'Andrea, M.D., director of the Pediatric Sleep Disorders Center at the Children's Hospital of Wisconsin, in Wauwatosa. “Kids start to think, I've done my routine―now it's bedtime,“ she says.
The evening ritual could be as simple as reading your child a story and wishing him a good night. Another tool is a bedtime pass, a card your child can turn in for one nighttime request. Preschoolers also benefit from rewards (like extra playground time) for staying put.
Problem: Your child is scared―of the boogeyman or even a house fire.
Why it happens: As kids wind down, it's normal for anxieties to surface. Your preschooler is apt to worry about what lurks in the shadows, while an older child may have relatively realistic fears―of robbers, for instance.
How to rest easy: A night-light to chase away gloom and a few squirts of anti-monster spray (tap water in a specially marked bottle) are often enough to settle down a young one. “These are imaginary fears, so imaginary solutions work well,” says Jodi Mindell, Ph.D., an associate director of the Children's Hospital of Philadelphia Sleep Center and a coauthor of Take Charge of Your Child's Sleep. Don't worry about reinforcing anxieties by acknowledging them.
If an older child is a worrier, ban scary movies and books at night. If he frets about intruders or natural disasters, chat with him about these issues well before bedtime. “For example, ask, 'What would you do if we had a fire?'” says D'Andrea. “Having an escape plan for an emergency could also help him relax.”
Problem: Your child can’t fall asleep, and then it takes a marching band to wake him up in the morning.
Why it happens: Kids can have insomnia for any number of reasons, from drinking caffeinated drinks at night to schoolwork anxiety. But you might also have a night owl in your flock: a child whose internal clock keeps him up.
How to rest easy: Revisit the basics. Make sure your child has a bedtime routine. If you notice that he can’t fall asleep until late (say, after midnight) and sleeps in when allowed to sleep on his own schedule, he may have delayed sleep-phase syndrome, which is more common in teens, notes Judith Owens, M.D., director of the Pediatric Sleep Disorders Clinic at the Hasbro Children’s Hospital, in Providence, and Mindell’s coauthor of Take Charge of Your Child’s Sleep. This can be tough on both your child and family members who are on more traditional schedules, so ask your doctor for a referral to a sleep specialist. Professionals can help shift your child’s sleep time closer to normal.
Other tips: Have your child avoid screen time (like the TV and the computer) for at least half an hour before bed.
Turn down the lights to help his body prepare for sleep. Come morning, open the drapes and turn on the lights. (Bright light can help reset the body clock.)
Make sure he gets up at a consistent time (although an hour later on weekends is OK) so he’ll be tired at the same time each night.
Problem: Your child crawls into bed with you in the middle of the night.
Why it happens: Maybe you let her sleep in your bed when she was younger or after she had a bad dream.
How to rest easy: “To make a change, have a plan and be consistent about it,” says Mindell. “That typically involves returning your child to her bed every time she gets up.” If you do this, consider hanging a bell from your doorknob so you can hear her if she sneaks back in.
Or, if your little one is afraid of being alone, let her camp on your floor in a sleeping bag for a while (maybe even a few weeks) and switch her back to her bedroom when she adjusts.
Tip: Does warm milk really work? Yes! Milk contains tryptophan, which can help induce sleep, just like Thanksgiving turkey does.
Problem: Your child has night terrors.
Why it happens: Your child is overtired.
How to rest easy: Well, as easy as you can while your sleeping child yells with her eyes open! Don’t worry: As scary as these episodes are for you, she won’t remember them. “Often your child will get agitated if you touch her, so just stand silently in her room to make sure she’s safe,” says Mindell. Most episodes are over in less than 20 minutes, and kids usually outgrow them by age six.
Problem: Your preschooler wets the bed.
Why it happens: Even the toilet-trained won’t be dry regularly until after age six. “Younger kids’ bodies aren’t ready to hold urine as they sleep,” says Linda M. Dairiki Shortliffe, M.D., chair of the department of urology at the Stanford University School of Medicine.
How to rest easy: Disposable briefs and a waterproof mattress cover may be your best bets. And even if she is dry most nights, expect accidents when she is sick, away from home, or under stress.
Problem: Your older child (seven or up) wets the bed.
Why it happens: “It could indicate a urinary-tract infection,” says Shortliffe. However, about 5 to 10 percent of school-age children (boys, mostly) suffer from bed-wetting.
How to rest easy: “A good initial solution is a bed alarm, which wakes up the child after an accident,” says Shortliffe. (It is attached to sensors that detect wetness.) “But it can take about four months to really see results, since the child’s brain has to be trained to wake him up before he needs to use the bathroom,” she explains. A short-term option for unusual circumstances (camp, a slumber party) is desmopressin, a synthetic hormone that makes the bladder create less liquid at night. The good news: By adolescence, his body should produce enough vasopressin, a natural antidiuretic, to dry up his bed-wetting problem.
Tuesday, July 27, 2010
August 2010 Newsletter
August Lessons
August 1 RS Presidency/Group Leadership Teacher
August 8 Gospel Principles #14 “Priesthood Organization”
August 15 Gospel Principles #15 “Lord’s Covenant People”
August 22 “Preparation Brings Blessings” Conference April 2010
August 29 Bishopric Instruction
The Lady of the Month
Last month I had mentioned spotlighting Sister Tafui. However, when I received the email from Sister Elissa Cascio, I knew that Sister Tafui wouldn’t mind. We want to thank Sister Cascio for giving us her story.
Ancestor of the Month
Sister Elissa Cascio has also given us some information concerning her very interesting linage.
Future Requests
As I mentioned in the July issue, it is sometimes difficult for me to know who to approach concerning Sister of the Month. There are those who really do not want to do it. Although I feel that it’s like jumping into a cold lake, hard to get started but enjoyable once you do it, I can understand how they feel. Also, there are those who would like to do it but not at this particular time. There are others who intend to do it, but keep putting it off/forgetting (I’ve told a couple of people that there’s one advantage about getting it done – I stop bugging you for a story). This is compounded by the fact that, after 22 issues, I find it hard to remember who has already done it – and even harder to remember those who have refused. To this end I have attached a sign-up sheet. Hopefully this will ease some of the problems with this part of the newsletter.
Scripture Thought
There was interesting article about bearing testimonies which is worth review. There’s a plaque entitled “All I need to know I learned in Primary.” This same principle is true concerning things we can glean from the New Era.
August Recipe
Here are some fun recipes from the August 2000 edition of The Children’s Friend Magazine. We also had a delightful opportunity to learn about bread making @ Sister Brown’s house. Some of the tips she included were that Wondra Flour (in a container (tall and not to round) is very good for putting on your breadboard when kneading and rolling out. This also works well for thickening gravies or other recipes that call for flour as thickening. The flour she likes to use in the bread is Turkey Brand flour from Lehi Roller Mills. She buys it at Coscos but Lehi’s products can be purchased on line @ http://www.lehirollermill.com/.
Summer Fun Ideas
Since August is quite a hot month, there are some fun water activities for cooling off. Also here are some fun thoughts from Dian Thomas for having fun close to home.
Here are ten ideas you may want to consider as you prepare and set up for your staycations and daycations that you can have all year long.
1. Decide how phone calls will be handled. It is possible to unplug and phone and turn off the cell phones.
2. Food can be planned and prepared ahead of time.
3. You may want to use paper plates and toss-out containers so that there are minimal dishes to be washed. With all the money you are saving, you may want to eat some of the meals out if you budget allows.
4. Each member of the family could be responsible for one day. This could be a great learning experience for the whole family as they research out the place or event that you want to go and visit. Calls can be made to get details and research can be done on the Internet.
5. Put a budget of the amount of money you want to spend on each staycation or daycation.
6. Create a scrapbook. You may want to have the best artist in the family responsible for the picture taking and scrapbook or slide show.
7. Videos can be taken and made into video clips with all the new technology.
8. September and October are a great time to plan out the off time you will enjoy together during the year.
9. Since you are not going to be spending money on travel, you may want to go out to different restaurants each night. You could also experience different cuisines each night.
10. Perhaps you have a friend or neighbor in the community that is from a different country. Invite them in to share their experiences of their homeland with you.
Summer Energy Tips
Here are some tips from Wattsmart for saving energy on cooling, water heating, laundry, use of kitchen appliances, lighting, TV and entertainment equipment, and in our homes while we are on vacation.
Health Tip
Attached are a couple of useful tips from a Senior Citizen newsletter. The main audience of these articles is senior citizens; a group that is well represented in our Ward. Also, I think that there are things in these articles that can be used by any age group. Also, since during this time of year, we are more likely to be outdoors and out in nature, I have included information concerning Lyme disease.
Emergency Preparedness
Since we never know when an emergency will arise, it is important to prepare for one as if it could happen at any time. There was a song I heard recently that an interesting phrase in it that I found credited to St. Augustine (354-430) and St. Ignatius Loyola, The
Jesuits: Their Spiritual Doctrine and Practice, p. 148. It is
“Pray as though everything depended on God and act as if everything depended on you.” To paraphrase this, we should prepare as if an emergency could happen immediately but plan as if we may need to keep our supplies ready for quite some time (i.e. rotation, etc.). I have included some tips for emergency situations.
August 1 RS Presidency/Group Leadership Teacher
August 8 Gospel Principles #14 “Priesthood Organization”
August 15 Gospel Principles #15 “Lord’s Covenant People”
August 22 “Preparation Brings Blessings” Conference April 2010
August 29 Bishopric Instruction
The Lady of the Month
Last month I had mentioned spotlighting Sister Tafui. However, when I received the email from Sister Elissa Cascio, I knew that Sister Tafui wouldn’t mind. We want to thank Sister Cascio for giving us her story.
Ancestor of the Month
Sister Elissa Cascio has also given us some information concerning her very interesting linage.
Future Requests
As I mentioned in the July issue, it is sometimes difficult for me to know who to approach concerning Sister of the Month. There are those who really do not want to do it. Although I feel that it’s like jumping into a cold lake, hard to get started but enjoyable once you do it, I can understand how they feel. Also, there are those who would like to do it but not at this particular time. There are others who intend to do it, but keep putting it off/forgetting (I’ve told a couple of people that there’s one advantage about getting it done – I stop bugging you for a story). This is compounded by the fact that, after 22 issues, I find it hard to remember who has already done it – and even harder to remember those who have refused. To this end I have attached a sign-up sheet. Hopefully this will ease some of the problems with this part of the newsletter.
Scripture Thought
There was interesting article about bearing testimonies which is worth review. There’s a plaque entitled “All I need to know I learned in Primary.” This same principle is true concerning things we can glean from the New Era.
August Recipe
Here are some fun recipes from the August 2000 edition of The Children’s Friend Magazine. We also had a delightful opportunity to learn about bread making @ Sister Brown’s house. Some of the tips she included were that Wondra Flour (in a container (tall and not to round) is very good for putting on your breadboard when kneading and rolling out. This also works well for thickening gravies or other recipes that call for flour as thickening. The flour she likes to use in the bread is Turkey Brand flour from Lehi Roller Mills. She buys it at Coscos but Lehi’s products can be purchased on line @ http://www.lehirollermill.com/.
Summer Fun Ideas
Since August is quite a hot month, there are some fun water activities for cooling off. Also here are some fun thoughts from Dian Thomas for having fun close to home.
Here are ten ideas you may want to consider as you prepare and set up for your staycations and daycations that you can have all year long.
1. Decide how phone calls will be handled. It is possible to unplug and phone and turn off the cell phones.
2. Food can be planned and prepared ahead of time.
3. You may want to use paper plates and toss-out containers so that there are minimal dishes to be washed. With all the money you are saving, you may want to eat some of the meals out if you budget allows.
4. Each member of the family could be responsible for one day. This could be a great learning experience for the whole family as they research out the place or event that you want to go and visit. Calls can be made to get details and research can be done on the Internet.
5. Put a budget of the amount of money you want to spend on each staycation or daycation.
6. Create a scrapbook. You may want to have the best artist in the family responsible for the picture taking and scrapbook or slide show.
7. Videos can be taken and made into video clips with all the new technology.
8. September and October are a great time to plan out the off time you will enjoy together during the year.
9. Since you are not going to be spending money on travel, you may want to go out to different restaurants each night. You could also experience different cuisines each night.
10. Perhaps you have a friend or neighbor in the community that is from a different country. Invite them in to share their experiences of their homeland with you.
Summer Energy Tips
Here are some tips from Wattsmart for saving energy on cooling, water heating, laundry, use of kitchen appliances, lighting, TV and entertainment equipment, and in our homes while we are on vacation.
Health Tip
Attached are a couple of useful tips from a Senior Citizen newsletter. The main audience of these articles is senior citizens; a group that is well represented in our Ward. Also, I think that there are things in these articles that can be used by any age group. Also, since during this time of year, we are more likely to be outdoors and out in nature, I have included information concerning Lyme disease.
Emergency Preparedness
Since we never know when an emergency will arise, it is important to prepare for one as if it could happen at any time. There was a song I heard recently that an interesting phrase in it that I found credited to St. Augustine (354-430) and St. Ignatius Loyola, The
Jesuits: Their Spiritual Doctrine and Practice, p. 148. It is
“Pray as though everything depended on God and act as if everything depended on you.” To paraphrase this, we should prepare as if an emergency could happen immediately but plan as if we may need to keep our supplies ready for quite some time (i.e. rotation, etc.). I have included some tips for emergency situations.
Sister of the Month- Sister Cascio and her Ancestors
Sister Elissa Cascio
I would like to briefly tell you of how I was converted & baptised on July 23, 1999. I was not raised in a normal home ( but then who is? ) that followed one church at a time. You've heard of families that say that their family has been Lutheran or LDS for 100 years or more, my family was different, my maternal grandfather Eddie Sundin ( pronounced Sundeen ) was from Sweden, when he came to America in 1895, he became a Penecostal. My maternal grandmother, Elsie Eliisa Hecko ( pronounced Hayko ) was born in Finland & was a Lutheran. I am named after my grandma, Elsie Eliisa, it means consecrated to God.
My mother who was ahead of her time joined the Navy during the Korean war, after going to college for 2 years. It was there that she met a handsome Italian sailor, they were both stationed in Oahu. After they were married they decided to raise the children with a religious upbringing, so since my Dad was Catholic & my Mom was Lutheran/Penecostal they agreed to bring us up as Baptist. I don't know why they chose Baptist & it was never questioned, so we went to church 2 times on Sundays & on Wednesday evenings. We were a very ecumenical household because of this I learned scriptures & memorized them at age 4 & I asked to be baptised at age 6. I loved to feel the Spirit, especially when my grandfather would pray & sing & I would sit on his lap & then he'd start crying & wipe his tears with his handkerchief, speaking in Spanish. This had a lasting effect on me thru my whole life. He died when I was 6 but I have felt his spirit with me for a long time, no one ever told me that he was with me as a child, I just knew. The one thing he wanted to do most was to be a missionary & go to Mexico & preach, I know that he is doing just that on the other side of the vail, since my husband did his work at the temple. I know how happy he is because I felt the joy when I stood in for my grandma & we had them sealed together for forever.
When I was growing up Baptist, I did not like being told that I was responsible for the sins of Adam & Eve, they called it "original sin". I would question it & was told that we are all born wicked & bad & we had accept the fact that we were responsible for someone else's sins. When I found out in my second missionary discussion that we are not responsible for what Adam & Eve did, I was thrilled! I just knew that our God would never do this to people that He loved, God is a God of fairness. Just prior to hearing the discussions, I had been attending a Baptist church with my 4 children, when the Pastor started telling all his most horrible, dirty, things he had done & thought. I was appalled & tried to cover my kids ears but it was futile so we left & when I got home I remembered that next door to us while growing up was a Mormon family & I told myself that if I wasn't Baptist, I'd be one of them because they are always so happy. I opened the phone book & called the nearest Church of Jesus Christ of Latter-day Saints, fully expecting somebody to answer. The Bishop answered the phone & said that he was just passing by in the hallway & how could he help me? I asked him to send someone over that day with a Book of Mormon because I had never read one & I couldn't wait. He said that that was kind of unusual but he would try. That evening 2 missionaries & someone from the Elders Quorum came over & I was so thrilled, I wanted another discussion the next day. I was baptized 2 weeks later, the kids didn't seem to pay attention during the discussions so I had them take them a second time & they were baptized in September. Ever since that day, it has felt like a great big hug, I am always feeling the arms of Jesus Christ around me.
Sister Cascio’s Ancestors
My maiden name is Phelps & as a child in school, teachers & kids would make fun of my last name, I was so relieved when I learned about W.W. Phelps in the church. After about 8 years of searching, I found that one of my ancestors was an uncle to W. W. Phelps & so when the family moved, they all stayed together. My grandfather who was born in 1890 in Illinois, had a major stroke & could not remember anything, so the Holy Spirit has guided me & helped me find thousands of ancestors. About 9 months ago I was following my Phelps family line & it just kept going back past 1400 A.D., 1100, 900, 800, 600, & right past into B.C. so I kept following & found myself back in the Bible times & that I am from many, many Queens & princesses & royalty, we even started Troy & I went back & found that I am from one of Father Adam's daughters named Azura. Anything is possible with Heavenly Father's help & guidence.
I would like to briefly tell you of how I was converted & baptised on July 23, 1999. I was not raised in a normal home ( but then who is? ) that followed one church at a time. You've heard of families that say that their family has been Lutheran or LDS for 100 years or more, my family was different, my maternal grandfather Eddie Sundin ( pronounced Sundeen ) was from Sweden, when he came to America in 1895, he became a Penecostal. My maternal grandmother, Elsie Eliisa Hecko ( pronounced Hayko ) was born in Finland & was a Lutheran. I am named after my grandma, Elsie Eliisa, it means consecrated to God.
My mother who was ahead of her time joined the Navy during the Korean war, after going to college for 2 years. It was there that she met a handsome Italian sailor, they were both stationed in Oahu. After they were married they decided to raise the children with a religious upbringing, so since my Dad was Catholic & my Mom was Lutheran/Penecostal they agreed to bring us up as Baptist. I don't know why they chose Baptist & it was never questioned, so we went to church 2 times on Sundays & on Wednesday evenings. We were a very ecumenical household because of this I learned scriptures & memorized them at age 4 & I asked to be baptised at age 6. I loved to feel the Spirit, especially when my grandfather would pray & sing & I would sit on his lap & then he'd start crying & wipe his tears with his handkerchief, speaking in Spanish. This had a lasting effect on me thru my whole life. He died when I was 6 but I have felt his spirit with me for a long time, no one ever told me that he was with me as a child, I just knew. The one thing he wanted to do most was to be a missionary & go to Mexico & preach, I know that he is doing just that on the other side of the vail, since my husband did his work at the temple. I know how happy he is because I felt the joy when I stood in for my grandma & we had them sealed together for forever.
When I was growing up Baptist, I did not like being told that I was responsible for the sins of Adam & Eve, they called it "original sin". I would question it & was told that we are all born wicked & bad & we had accept the fact that we were responsible for someone else's sins. When I found out in my second missionary discussion that we are not responsible for what Adam & Eve did, I was thrilled! I just knew that our God would never do this to people that He loved, God is a God of fairness. Just prior to hearing the discussions, I had been attending a Baptist church with my 4 children, when the Pastor started telling all his most horrible, dirty, things he had done & thought. I was appalled & tried to cover my kids ears but it was futile so we left & when I got home I remembered that next door to us while growing up was a Mormon family & I told myself that if I wasn't Baptist, I'd be one of them because they are always so happy. I opened the phone book & called the nearest Church of Jesus Christ of Latter-day Saints, fully expecting somebody to answer. The Bishop answered the phone & said that he was just passing by in the hallway & how could he help me? I asked him to send someone over that day with a Book of Mormon because I had never read one & I couldn't wait. He said that that was kind of unusual but he would try. That evening 2 missionaries & someone from the Elders Quorum came over & I was so thrilled, I wanted another discussion the next day. I was baptized 2 weeks later, the kids didn't seem to pay attention during the discussions so I had them take them a second time & they were baptized in September. Ever since that day, it has felt like a great big hug, I am always feeling the arms of Jesus Christ around me.
Sister Cascio’s Ancestors
My maiden name is Phelps & as a child in school, teachers & kids would make fun of my last name, I was so relieved when I learned about W.W. Phelps in the church. After about 8 years of searching, I found that one of my ancestors was an uncle to W. W. Phelps & so when the family moved, they all stayed together. My grandfather who was born in 1890 in Illinois, had a major stroke & could not remember anything, so the Holy Spirit has guided me & helped me find thousands of ancestors. About 9 months ago I was following my Phelps family line & it just kept going back past 1400 A.D., 1100, 900, 800, 600, & right past into B.C. so I kept following & found myself back in the Bible times & that I am from many, many Queens & princesses & royalty, we even started Troy & I went back & found that I am from one of Father Adam's daughters named Azura. Anything is possible with Heavenly Father's help & guidence.
Bread Recipes from Relief Society Night @ Karen Brown's House
Karen’s Bread
1. 2 C Hop Tap Water
2. ¼ C Salad Oil (I like canola oil best)
3. ¼ C Honey
4. ½ C Powdered Milk
5. 1 Tbsp Salt (Scant)
6. 2 eggs
7. 3 Tbsp Yeast
Mix in order. Let sit 5 minutes. Add enough flower to make a soft and slightly stick dough. Let rise to double. Punch down. Makes 2-3 medium sized loaves. Let rise to double in pans. Bake @ 350 degrees for approximately 25-30 minutes.
This recipe will make wonderful hamburger buns and hot dog buns alike. You can use extra dough if you like for some quick cinnamon rolls.
Refrigerator Rolls
1. ½ c butter or margarine
2. ¼ c sugar
3. 1 c milk scalded
4. 1 pkg or 1 tbsp dry yeast
5. 1 tbsp sugar
6. ¼ c lukewarm water
7. 2 tsp salt
8. 4 c flour
9. 3 eggs
Add butter and ¼ c sugar to hot milk. Combine yeast, 1 Tbsp sugar and water. Let stand 5 minutes. Add salt to flour. In bowl add flour mixture to yeast mixture, beginning with 1 c flour. Continue to add flour gradually beating until smooth after each addition. This is a soft doughm and most or all of the flour can be handled by the electric mixer. Cover bowl and place out of a draft until dough raises almost triple amount. Punch down, cover again and place in refridgerator overnight or until thoroughly chilled. Dough will keep well up to 5 days.l You need to roll and shape while cold. You can handle a much softer dough if it is cold. Place on greased pans. Brush dough with melted butter. Let rise 1 – 1 ½ hours. Bake @ 375 degrees for 10 – 15 minutes or until desired doneness.
This dough can rise for 5 – 6 hours without doing it any harm. Good dough to use for church days when you don’t know how long rolls are going to have to stand before you bake them.
Regular rolls at my house
1. 2 c hot water
2. 1/3 c shortening (butter, margarine will also work)
3. 1/3 c sugar
4. 2 ½ tsp salt
5. ½ to 2/3 c powdered milk
6. 1 egg
7. Yeast – 4 tbsp if in a hurry 2 tbsp if not
8. 5-6 cups of flour
In mixing bowl mix ingredients together as given (except the flour). Let stand for 5 minutes. Begin adding flour 2 cups at a time and beat until smooth. If you are doing by hand, after the 4th cup put the dough on a floured board and by hand need in one cup at a time the flour to make a soft and sticky dough. Let rised to double. Cut dough in half and place on a slightly floured board. Roll out into a circle about ½ inch thickness. Cut in half, then in half, and in half again to make pie sliced shapes. Roll from the back for a croissant lie roll. Let rise to double and bake at 375 or 400 degrees until desired doneness – approximately 15 to 20 minutes, depending on your oven. These also make wonderful cinnamon rolls and orange rolls.
Cinnamon Rolls
1. 2 pg dry yeast
2. 2 tbsp sugar
3. 3 ½ oz. instant vanilla pudding mix
4. ½ c margarine, melted
5. 2 eggs
6. 1 tsp salt
7. 6 c flour
Combine water, yeast and sugar. Stir in yeast. Set aside. In large bowl, take pudding mix and prepare according to package directions. Add margarine, eggs and salt. Mix well and then add the yeast mixture. Gradually add flour, nead until smooth. Place in a greased bowl, cover and let rise until doubled. Punch down dough and let rise again. Roll out on floured board 34 x 21 inch size. Take 1 cup soft butter and spread over surface. In bowl mix 2 c brown sugar and 4 tsps cinnamon. Sprinkle over top. Roll up very lightly. Withknife, put a nitch every 2 inches. Cut with thread or knife. Place on lightly greased cookie sheet 2 inches apart. Take hand and lightly press down on each roll. Cover and let rise until double again. Bake at 350 degrees for 15 to 20 minutes. Remove when they start to turn golden brown. Don’t over bake. Frost rolls while just warm with cream cheese frosting.
Cream Cheese frosting
8 ox cream cheese ½ c margarine (I like butter)
1 tsp vanilla 3 c confectioners’ sugar
1 tbsp milk
In a medium bowl, cream together the cream cheese and butter until creamy. Mix in the vanilla, then gradually stir in the confectioners' sugar. Store in the refrigerator after use.
1. 2 C Hop Tap Water
2. ¼ C Salad Oil (I like canola oil best)
3. ¼ C Honey
4. ½ C Powdered Milk
5. 1 Tbsp Salt (Scant)
6. 2 eggs
7. 3 Tbsp Yeast
Mix in order. Let sit 5 minutes. Add enough flower to make a soft and slightly stick dough. Let rise to double. Punch down. Makes 2-3 medium sized loaves. Let rise to double in pans. Bake @ 350 degrees for approximately 25-30 minutes.
This recipe will make wonderful hamburger buns and hot dog buns alike. You can use extra dough if you like for some quick cinnamon rolls.
Refrigerator Rolls
1. ½ c butter or margarine
2. ¼ c sugar
3. 1 c milk scalded
4. 1 pkg or 1 tbsp dry yeast
5. 1 tbsp sugar
6. ¼ c lukewarm water
7. 2 tsp salt
8. 4 c flour
9. 3 eggs
Add butter and ¼ c sugar to hot milk. Combine yeast, 1 Tbsp sugar and water. Let stand 5 minutes. Add salt to flour. In bowl add flour mixture to yeast mixture, beginning with 1 c flour. Continue to add flour gradually beating until smooth after each addition. This is a soft doughm and most or all of the flour can be handled by the electric mixer. Cover bowl and place out of a draft until dough raises almost triple amount. Punch down, cover again and place in refridgerator overnight or until thoroughly chilled. Dough will keep well up to 5 days.l You need to roll and shape while cold. You can handle a much softer dough if it is cold. Place on greased pans. Brush dough with melted butter. Let rise 1 – 1 ½ hours. Bake @ 375 degrees for 10 – 15 minutes or until desired doneness.
This dough can rise for 5 – 6 hours without doing it any harm. Good dough to use for church days when you don’t know how long rolls are going to have to stand before you bake them.
Regular rolls at my house
1. 2 c hot water
2. 1/3 c shortening (butter, margarine will also work)
3. 1/3 c sugar
4. 2 ½ tsp salt
5. ½ to 2/3 c powdered milk
6. 1 egg
7. Yeast – 4 tbsp if in a hurry 2 tbsp if not
8. 5-6 cups of flour
In mixing bowl mix ingredients together as given (except the flour). Let stand for 5 minutes. Begin adding flour 2 cups at a time and beat until smooth. If you are doing by hand, after the 4th cup put the dough on a floured board and by hand need in one cup at a time the flour to make a soft and sticky dough. Let rised to double. Cut dough in half and place on a slightly floured board. Roll out into a circle about ½ inch thickness. Cut in half, then in half, and in half again to make pie sliced shapes. Roll from the back for a croissant lie roll. Let rise to double and bake at 375 or 400 degrees until desired doneness – approximately 15 to 20 minutes, depending on your oven. These also make wonderful cinnamon rolls and orange rolls.
Cinnamon Rolls
1. 2 pg dry yeast
2. 2 tbsp sugar
3. 3 ½ oz. instant vanilla pudding mix
4. ½ c margarine, melted
5. 2 eggs
6. 1 tsp salt
7. 6 c flour
Combine water, yeast and sugar. Stir in yeast. Set aside. In large bowl, take pudding mix and prepare according to package directions. Add margarine, eggs and salt. Mix well and then add the yeast mixture. Gradually add flour, nead until smooth. Place in a greased bowl, cover and let rise until doubled. Punch down dough and let rise again. Roll out on floured board 34 x 21 inch size. Take 1 cup soft butter and spread over surface. In bowl mix 2 c brown sugar and 4 tsps cinnamon. Sprinkle over top. Roll up very lightly. Withknife, put a nitch every 2 inches. Cut with thread or knife. Place on lightly greased cookie sheet 2 inches apart. Take hand and lightly press down on each roll. Cover and let rise until double again. Bake at 350 degrees for 15 to 20 minutes. Remove when they start to turn golden brown. Don’t over bake. Frost rolls while just warm with cream cheese frosting.
Cream Cheese frosting
8 ox cream cheese ½ c margarine (I like butter)
1 tsp vanilla 3 c confectioners’ sugar
1 tbsp milk
In a medium bowl, cream together the cream cheese and butter until creamy. Mix in the vanilla, then gradually stir in the confectioners' sugar. Store in the refrigerator after use.
Tips of Testimony Bearing
the gospel.
• Be embarrassed if you get emotional.
• Be critical of others’ testimonies—we’re all learning. Plus, you won’t be able to feel the Spirit if you focus on the negative.
Some Ideas
If you want to bear your testimony but you’re not quite sure what to say, here are some suggestions.
I know that—
• God lives and loves me.
• Jesus Christ is my Savior and that he died for me (see 1 Jn. 4:14–15).
• Through Christ’s atonement, I can live with him again if I follow God’s commandments.
• Joseph Smith was called by God to be a prophet in our day.
• Christ’s church was restored to the earth through Joseph Smith.
• The Church of Jesus Christ of Latter-day Saints is “the only true and living church upon the face of the whole earth” (D&C 1:30).
• Our church is led by a prophet of God who receives revelation for our church today.
• The Book of Mormon is the word of God.
As you put these suggestions to use, your testimony will be strengthened. The Lord even promises, “Whosoever shall believe in my name, doubting nothing, unto him will I confirm all my words, even unto the ends of the earth” (Morm. 9:25).
For Example
In the early days of the Church, an elder found himself with the responsibility of giving a sermon to a large group of people gathered to hear a “Mormon” preacher. The situation wouldn’t have been that bad, but as Brigham Young explained, “[The elder] had never been able to say he knew that Joseph Smith was a Prophet.” The elder wanted to just say a prayer and conclude the meeting. But the building was so full, people were hanging through the open windows from outside to listen. There was no graceful way out for the elder except to speak.
He braved his way to the podium, and “as soon as he got ‘Joseph’ out, ‘is a Prophet’ was the next; and from that, his tongue was loosened, and he continued talking until near sundown,” Brigham Young reported. “The Lord pours out his Spirit upon a man when he testifies that which the Lord gives him to testify of” (Joseph Fielding McConkie, Seeking the Spirit, Salt Lake City: Deseret Book Co., 1978, pp. 4–5).
• Be embarrassed if you get emotional.
• Be critical of others’ testimonies—we’re all learning. Plus, you won’t be able to feel the Spirit if you focus on the negative.
Some Ideas
If you want to bear your testimony but you’re not quite sure what to say, here are some suggestions.
I know that—
• God lives and loves me.
• Jesus Christ is my Savior and that he died for me (see 1 Jn. 4:14–15).
• Through Christ’s atonement, I can live with him again if I follow God’s commandments.
• Joseph Smith was called by God to be a prophet in our day.
• Christ’s church was restored to the earth through Joseph Smith.
• The Church of Jesus Christ of Latter-day Saints is “the only true and living church upon the face of the whole earth” (D&C 1:30).
• Our church is led by a prophet of God who receives revelation for our church today.
• The Book of Mormon is the word of God.
As you put these suggestions to use, your testimony will be strengthened. The Lord even promises, “Whosoever shall believe in my name, doubting nothing, unto him will I confirm all my words, even unto the ends of the earth” (Morm. 9:25).
For Example
In the early days of the Church, an elder found himself with the responsibility of giving a sermon to a large group of people gathered to hear a “Mormon” preacher. The situation wouldn’t have been that bad, but as Brigham Young explained, “[The elder] had never been able to say he knew that Joseph Smith was a Prophet.” The elder wanted to just say a prayer and conclude the meeting. But the building was so full, people were hanging through the open windows from outside to listen. There was no graceful way out for the elder except to speak.
He braved his way to the podium, and “as soon as he got ‘Joseph’ out, ‘is a Prophet’ was the next; and from that, his tongue was loosened, and he continued talking until near sundown,” Brigham Young reported. “The Lord pours out his Spirit upon a man when he testifies that which the Lord gives him to testify of” (Joseph Fielding McConkie, Seeking the Spirit, Salt Lake City: Deseret Book Co., 1978, pp. 4–5).
Outdoor cooing from The Friend Magazine
“Kitchen Krafts: Outdoor Cooking,” Friend, Aug 2000, 27
Cooking and eating a meal outdoors with your family can be a lot of fun. With the help of your mom, dad, or another older person, you can cook these recipes when you are picnicking, camping, or in your backyard. The “Prickly Porcupine Mallows” or the “Treasure Cave Cakes” would also make a fun activity as well as a delicious treat for family home evening.
Grilled Kabobs
6 cherry tomatoes
6 metal or soaked wooden skewers
1 pound (.45 kg) cooked sausage or other meat of your choice, cut into 1/2″ (1.3 cm) chunks
1 green pepper, cored and cut into 1″ (2.5 cm) pieces
1 onion, cut into wedges
1 zucchini, cut into 1/2″ (1.3 cm) slices
6 large button mushrooms
1. Thread a vegetable onto each skewer. Fill each skewer with pieces of sausage, mushrooms, and vegetables, topping it with a vegetable.
2. Grill the kabobs over medium hot coals for 10–15 minutes or until the vegetables are crisp-tender and the meat is done.
3. For each serving, place a skewer over a mound of Herbed Rice (see recipe on this page).
Treasure Cave Cakes By Heather Hatch Brinkerhoff
10–12 oranges
1 package (18 1/4 ounces/517 g) cake mix, any flavor
any additional ingredients listed on the cake mix package
aluminum foil
1. To make a lid, cut off the top of each orange.
2. With a metal spoon, scrape out the insides of each orange into a bowl. Set the pulp and juice aside to be eaten later.
3. Make the cake mix according to the package directions.
4. Fill each orange “bowl” 1/2 full of the cake batter; put the lids on. Carefully wrap each orange separately in aluminum foil, making sure the foil is sealed tightly.
5. Place the wrapped orange cakes on the coals, lid side up. Bake for 15–20 minutes or until the cake is done.
Herbed Rice By Lindsey Greenhalgh
2 tablespoons butter/margarine
2 tablespoons cooking oil
4 cups cooked white or brown rice
2 tablespoons finely chopped parsley
2 tablespoons finely chopped chives
seasoning salt to taste
1. Melt the butter/margarine with the oil in a large frying pan. Stir in the rice, and cook over medium heat for 3 minutes.
2. Mix in the herbs and seasoning salt; cook for 5 more minutes.
Prickly Porcupine Mallows By Heather Hatch Brinkerhoff
1 can (16 ounces/454 g) chocolate flavor syrup
1 package (7 ounces/198 g) coconut
1 package (10 ounces/284 g) marshmallows
roasting sticks
1. Open the can of chocolate syrup and carefully place it on the grill or in the hot coals to heat.
2. Spread the coconut on a large plate.
3. Have each person place a marshmallow on a roasting stick and toast it over the coals until golden.
4. While the marshmallow is still on the cooking stick, dip it in the chocolate syrup, roll in the coconut, let cool, then enjoy!
5. You might want to try this variation: a can of heated caramel sauce and chopped peanuts or crushed pretzels.
Cooking and eating a meal outdoors with your family can be a lot of fun. With the help of your mom, dad, or another older person, you can cook these recipes when you are picnicking, camping, or in your backyard. The “Prickly Porcupine Mallows” or the “Treasure Cave Cakes” would also make a fun activity as well as a delicious treat for family home evening.
Grilled Kabobs
6 cherry tomatoes
6 metal or soaked wooden skewers
1 pound (.45 kg) cooked sausage or other meat of your choice, cut into 1/2″ (1.3 cm) chunks
1 green pepper, cored and cut into 1″ (2.5 cm) pieces
1 onion, cut into wedges
1 zucchini, cut into 1/2″ (1.3 cm) slices
6 large button mushrooms
1. Thread a vegetable onto each skewer. Fill each skewer with pieces of sausage, mushrooms, and vegetables, topping it with a vegetable.
2. Grill the kabobs over medium hot coals for 10–15 minutes or until the vegetables are crisp-tender and the meat is done.
3. For each serving, place a skewer over a mound of Herbed Rice (see recipe on this page).
Treasure Cave Cakes By Heather Hatch Brinkerhoff
10–12 oranges
1 package (18 1/4 ounces/517 g) cake mix, any flavor
any additional ingredients listed on the cake mix package
aluminum foil
1. To make a lid, cut off the top of each orange.
2. With a metal spoon, scrape out the insides of each orange into a bowl. Set the pulp and juice aside to be eaten later.
3. Make the cake mix according to the package directions.
4. Fill each orange “bowl” 1/2 full of the cake batter; put the lids on. Carefully wrap each orange separately in aluminum foil, making sure the foil is sealed tightly.
5. Place the wrapped orange cakes on the coals, lid side up. Bake for 15–20 minutes or until the cake is done.
Herbed Rice By Lindsey Greenhalgh
2 tablespoons butter/margarine
2 tablespoons cooking oil
4 cups cooked white or brown rice
2 tablespoons finely chopped parsley
2 tablespoons finely chopped chives
seasoning salt to taste
1. Melt the butter/margarine with the oil in a large frying pan. Stir in the rice, and cook over medium heat for 3 minutes.
2. Mix in the herbs and seasoning salt; cook for 5 more minutes.
Prickly Porcupine Mallows By Heather Hatch Brinkerhoff
1 can (16 ounces/454 g) chocolate flavor syrup
1 package (7 ounces/198 g) coconut
1 package (10 ounces/284 g) marshmallows
roasting sticks
1. Open the can of chocolate syrup and carefully place it on the grill or in the hot coals to heat.
2. Spread the coconut on a large plate.
3. Have each person place a marshmallow on a roasting stick and toast it over the coals until golden.
4. While the marshmallow is still on the cooking stick, dip it in the chocolate syrup, roll in the coconut, let cool, then enjoy!
5. You might want to try this variation: a can of heated caramel sauce and chopped peanuts or crushed pretzels.
Fun Water Activities
Here are some fun water ideas from http://www.funattic.com/game_water.htm
Beach Ball Bumper Poll Game of the Month 8/02
Required: Beach balls, ropes and swimming poll
Players: Small to medium group
Rope off one section of the swimming pool. Each player will be given one beach ball to balance themselves on with their arms hugging the ball and locked. All players will do this inside of the roped off area. On go, the players will swim around in this position trying to push others players against any rope or wall of the pool. If any player touches a rope or wall, looses his balance or uses his arms, they are out of the game. They cannot use their feet to kick other players. The last player that survives the derby is the winner.
Created by Mitchell Scheel, Fun-Attic, Inc.
Dolphin Relay
Required: Swimming pool & one ball per team
Players: Small to large groups Game of the Month 8/05
Divide into teams. The first player from each team will race down and back the length of the pool while pushing the ball with their noses and forehead. If they touch the ball with their hands or any other part of their body they must go back to where that took place and start again. The next player will do the same until one team is the winner. With good swimmers, this can be done by swimming in the deep end of the pool. For a game with non swimmers, play in the shallow end.
Submitted by R. Scheel, Fun-Attic Inc.
Fill the Bottle
Required: 4 oz paper cups, 20 oz plastic pop bottles, clean bucket, finish line, sense of humor and no fear of getting wet
Players: Small to large groups Game of the Month 6/09
Set up number of teams possibly by number of people willing to get wet. On each team, one person lays on ground while holding a 20-oz plastic pop bottle on their forehead. Teammates run to bucket to fill up their 4-oz cup then they attempt to pour it into teammates pop bottle while standing over head. Then the next teammate will do the same until 20-oz bottle is filled. Once the 20-oz bottle is filled, the bottle person should run to the finish line without spilling.
Hole In The Bucket
Required: One large trash can or 30 gallon tub, two receiving buckets, water source and two large coffee cans
Players: Small to large groups
Punch several holes into the bottom and the sides of your cans using a hammer and large nail. Large juice or bean cans will work also. Do this from the outside go into the can to prevent sharp edges on the outside. Make sure there are no sharp edges around the top of can, you can do this by hammering around the inside edge while against a hard surface. You can spray paint your cans with car paint ahead of time for different colored teams. Fill up a large clean container of water at starting point. At the other end of play field have a receiving bucket the same size for each team. Divide into teams and have one person at a time from each team do relay. Each person is to go to the large container, dip their can into it, put the can on their head or carry it in front of them, go down the field to their teams receiving bucket and pour what water is left into the bucket. Once they have done this they can run back to starting point and give the next person the can to do the same. The first team to fill their receiving bucket is the winner.
Jump Rope Water Splash
Required: Jump rope, plastic cups, and water
Players: Small to large groups
Give each child a plastic or paper cup full of water. While two players twirl a large jump rope, jumpers one by one are to attempt three consecutive jumps. They are to do this while holding onto their cup of water and trying to do let any water spill. The child that has the most water left is the winner. You can keep playing until only one person has water left in their cup.
Over/Under Game
Required: Buckets of water, sponges, pitchers
Players: Small to large groups
Divide the group into two teams. Have them form a single file line facing the persons head next to them. At the head of each line put a bucket of water. At the other end put a pitcher with a line drawn on it. Give a sponge to the person at the head of the line where the water bucket is. That person has to dip the sponge in the water to soak in as much water as they can. They have to then pass the soaking wet sponge over their head to the person behind who then passes the sponge to the person behind them through their legs. The sponge makes its way back over the head of one person and between the legs of the next till it gets to the person standing next to the pitcher. That person must squeeze whatever water is left into the pitcher and run the sponge back up to the head of the line. When this occurs, everybody moves back one position and the person who was at the back of the line now is at the head of the line. Continue process till the pitcher is filled to line. Fun game on hot day. (Suggested to play outdoors)
Submitted by Matthew Schlageter
Poison Pool Toss
Required: Splash Water Bombs, noodles, Finger Zingers, and other soft balls
Players: Medium to large groups Game of the Month 9/04
Great pool game for large gatherings. Divide the pool in half using a rope or net with players evenly distributed on both sides. If there is a deep end, make sure that players on that side are good swimmers. Have two baskets full of pool toys like noodles, vinyl balls, Splash Water Bombs, Finger Zingers and other soft-sided balls. With same number of toys in each basket, dump them in the water on each side of the line. On go, all players will try to throw the items to the other side of the line and try to keep their side of the pool free of items. You can give them 5 – 10 minutes to do so. When the whistle blows they are to stop immediately. The team with the least amount of items is the winner.
Shaving Cream Shoot Off
Required: Water guns, shaving cream, water source, hot day, and clothes to get wet in
Players: Small to large groups Game of the Month 7/09
Set up as many teams as you would like to have. Each team must have one large water gun filled with water and one team member willing to get wet. Make sure that all the designated targets don't have a shirt that has an iron-on design on the front, this prevents the game from being far. On the willing team member, squirt shaving cream on the front of their shirt. If you do the same design, it makes the amount of shaving cream the same for all teams. Each member of the team will get one squirt from the water gun to try and remove the shaving cream. You will rotate the team line until all the shaving cream is removed. The first team to remove the cream is the cream of the crop or in other words, "The Winners".
Submitted by Dr. Kenneth Scheel - Elkton, VA. Thanks Ken (Inventor of the FlingSock)
Sponge Toss Contest
Required: Large car sponges, large containers of water, receiving buckets, warm weather
Players: Small to large groups
Divide up into teams. You can have as many teams as you have equipment. Each team forms a line with teammates a little more than an arms length away from each other. At one end of the line is a large container of water with large sponges in it. The other end has a small bucket, which you could mark with a fill line where you want the finish point to be or just fill to the top. When signaled to start, teams are to race. The person at the large container is to throw a sponge to next teammate and that person to the next until it reaches the end of the line. The last person is to squeeze the sponge out and then run to the start of the line, dip the sponge in the large container and pass to next person. If sponge is dropped while being passed, it is to be thrown back to the start of the line and you are to continue again. After full rotation of line, meaning everyone has taken sponge out of large container and passed, the team with the most collected water is the winner.
Beach Ball Bumper Poll Game of the Month 8/02
Required: Beach balls, ropes and swimming poll
Players: Small to medium group
Rope off one section of the swimming pool. Each player will be given one beach ball to balance themselves on with their arms hugging the ball and locked. All players will do this inside of the roped off area. On go, the players will swim around in this position trying to push others players against any rope or wall of the pool. If any player touches a rope or wall, looses his balance or uses his arms, they are out of the game. They cannot use their feet to kick other players. The last player that survives the derby is the winner.
Created by Mitchell Scheel, Fun-Attic, Inc.
Dolphin Relay
Required: Swimming pool & one ball per team
Players: Small to large groups Game of the Month 8/05
Divide into teams. The first player from each team will race down and back the length of the pool while pushing the ball with their noses and forehead. If they touch the ball with their hands or any other part of their body they must go back to where that took place and start again. The next player will do the same until one team is the winner. With good swimmers, this can be done by swimming in the deep end of the pool. For a game with non swimmers, play in the shallow end.
Submitted by R. Scheel, Fun-Attic Inc.
Fill the Bottle
Required: 4 oz paper cups, 20 oz plastic pop bottles, clean bucket, finish line, sense of humor and no fear of getting wet
Players: Small to large groups Game of the Month 6/09
Set up number of teams possibly by number of people willing to get wet. On each team, one person lays on ground while holding a 20-oz plastic pop bottle on their forehead. Teammates run to bucket to fill up their 4-oz cup then they attempt to pour it into teammates pop bottle while standing over head. Then the next teammate will do the same until 20-oz bottle is filled. Once the 20-oz bottle is filled, the bottle person should run to the finish line without spilling.
Hole In The Bucket
Required: One large trash can or 30 gallon tub, two receiving buckets, water source and two large coffee cans
Players: Small to large groups
Punch several holes into the bottom and the sides of your cans using a hammer and large nail. Large juice or bean cans will work also. Do this from the outside go into the can to prevent sharp edges on the outside. Make sure there are no sharp edges around the top of can, you can do this by hammering around the inside edge while against a hard surface. You can spray paint your cans with car paint ahead of time for different colored teams. Fill up a large clean container of water at starting point. At the other end of play field have a receiving bucket the same size for each team. Divide into teams and have one person at a time from each team do relay. Each person is to go to the large container, dip their can into it, put the can on their head or carry it in front of them, go down the field to their teams receiving bucket and pour what water is left into the bucket. Once they have done this they can run back to starting point and give the next person the can to do the same. The first team to fill their receiving bucket is the winner.
Jump Rope Water Splash
Required: Jump rope, plastic cups, and water
Players: Small to large groups
Give each child a plastic or paper cup full of water. While two players twirl a large jump rope, jumpers one by one are to attempt three consecutive jumps. They are to do this while holding onto their cup of water and trying to do let any water spill. The child that has the most water left is the winner. You can keep playing until only one person has water left in their cup.
Over/Under Game
Required: Buckets of water, sponges, pitchers
Players: Small to large groups
Divide the group into two teams. Have them form a single file line facing the persons head next to them. At the head of each line put a bucket of water. At the other end put a pitcher with a line drawn on it. Give a sponge to the person at the head of the line where the water bucket is. That person has to dip the sponge in the water to soak in as much water as they can. They have to then pass the soaking wet sponge over their head to the person behind who then passes the sponge to the person behind them through their legs. The sponge makes its way back over the head of one person and between the legs of the next till it gets to the person standing next to the pitcher. That person must squeeze whatever water is left into the pitcher and run the sponge back up to the head of the line. When this occurs, everybody moves back one position and the person who was at the back of the line now is at the head of the line. Continue process till the pitcher is filled to line. Fun game on hot day. (Suggested to play outdoors)
Submitted by Matthew Schlageter
Poison Pool Toss
Required: Splash Water Bombs, noodles, Finger Zingers, and other soft balls
Players: Medium to large groups Game of the Month 9/04
Great pool game for large gatherings. Divide the pool in half using a rope or net with players evenly distributed on both sides. If there is a deep end, make sure that players on that side are good swimmers. Have two baskets full of pool toys like noodles, vinyl balls, Splash Water Bombs, Finger Zingers and other soft-sided balls. With same number of toys in each basket, dump them in the water on each side of the line. On go, all players will try to throw the items to the other side of the line and try to keep their side of the pool free of items. You can give them 5 – 10 minutes to do so. When the whistle blows they are to stop immediately. The team with the least amount of items is the winner.
Shaving Cream Shoot Off
Required: Water guns, shaving cream, water source, hot day, and clothes to get wet in
Players: Small to large groups Game of the Month 7/09
Set up as many teams as you would like to have. Each team must have one large water gun filled with water and one team member willing to get wet. Make sure that all the designated targets don't have a shirt that has an iron-on design on the front, this prevents the game from being far. On the willing team member, squirt shaving cream on the front of their shirt. If you do the same design, it makes the amount of shaving cream the same for all teams. Each member of the team will get one squirt from the water gun to try and remove the shaving cream. You will rotate the team line until all the shaving cream is removed. The first team to remove the cream is the cream of the crop or in other words, "The Winners".
Submitted by Dr. Kenneth Scheel - Elkton, VA. Thanks Ken (Inventor of the FlingSock)
Sponge Toss Contest
Required: Large car sponges, large containers of water, receiving buckets, warm weather
Players: Small to large groups
Divide up into teams. You can have as many teams as you have equipment. Each team forms a line with teammates a little more than an arms length away from each other. At one end of the line is a large container of water with large sponges in it. The other end has a small bucket, which you could mark with a fill line where you want the finish point to be or just fill to the top. When signaled to start, teams are to race. The person at the large container is to throw a sponge to next teammate and that person to the next until it reaches the end of the line. The last person is to squeeze the sponge out and then run to the start of the line, dip the sponge in the large container and pass to next person. If sponge is dropped while being passed, it is to be thrown back to the start of the line and you are to continue again. After full rotation of line, meaning everyone has taken sponge out of large container and passed, the team with the most collected water is the winner.
Information from Aging Services newsletter
From Salt Lake County Aging Services newsletter - ..options and opportunities June 2010
Health Care Reform Fraud Alert
No sooner had President Obama signed into law the health care reform bill than media reports began coming in that peopled were going door-to-door selling phony insurance policies. Acting Utah Insurance Commissioner, Neal T. Gooch, reported that: “So far the Utah Insurance Department has received no reports of such policies being sold here.” But he encouraged: “We hope that anyone being approached to buy such a policy will call us immediately and we will get our Fraud Division working on it.” Consumers can call either (801) 538-3077 or toll free (800) 439-3805.
Recently, Health and Human Services Secretary, Kathleen Sebelius, alerted state authorities of the increasing number of scams nationwide. She stated that “While there are new insurance options in the near future…consumers should beware of policies that are time limited, offer limited health benefits, or advertise themselves as being necessitated by health insurance reform.”
As a precaution, consumers should verify that the one selling them an insurance product is licensed. They can do this by going to www.insurance .utah.gov and clicking on “SearchCompany/Agent,” or by calling (801) 538-3855. You should also ask the agent for a business card verifying the person’s name and who he/she works for.
“If we as consumers can educate ourselves about helth reform,” said Commissioner Gooch, “we will be better able to make decisions that can benefit ourselves and our families.” Health and Human Services has a website at www.healthreform.gov that will have the latest updates on federal health reform. In addition, the Utah Insurance Department’s website is accumulating information about both state and federal health reform at www. Insurance.utah.gov/health/healthreform.html.
If you have questions or information to pass along regarding this issue call (801) 538-3077 or toll free (800) 438-3805.
Good Nutrition: What seniors should know
The basic guidelines for a healthy diet are pretty much the same for people of every age. But older adults have special needs and concerns. Nutrition affects the all-around health of older adults, and is a factor in disorders and diseases that are common as we get older. For Example
Sodium consumption contributes to high-blood pressure
A Lack of calcium speeds up the advance of osteoporosis
Some cancers are related to a high-fat diet
Mental confusion can be tied to poor nutrition
Vitamin deficiencies weaken the immune system
And just as poor diet can lead to health problems, health problems can lead to loss of appetite or difficulty eating. So it’s important to pay attention to the quality of foods we eat.
As we grow older, changes occur in the way our bodies use food and the other substances we consume. Activity level often decreases, which means we need fewer calories to stay at a healthy weight. But the need for nutrients remains the same – so we need to “eat smart” and avoid junk foods that have many calories but few nutrients.
On the other hand, older adults who are underweight also face the challenge of taking in enough nutrients. And unexplained weight loss is a red flag for possible health problems.
Obstacles to Good Nutrition
• Loss of appetite may result from chronic illness; from the body’s decreased ability to tell us we are hungry; or from a lessened sense of taste
• If physical limitations such as stroe, arthritis or Parkinson’s disease mae eating difficult or discouraging, an occupational therapist can help the person learn to eath independently. And look for helpful adaptive devices, such as large-handled spoons and non-skid plates.
• Chewing and swallowing can also be a problem. This might be cause by missing teeth, poorly fitted dentures, stroke or other conditions that affect swallowing. Good dental care is vital. And therapy is available to help with swallowing difficulities. Meals can be prepared in a special way, with food processed to make eating easier.
• Depression and loneliness may cause loss of appetitie. Eating is often a social activity, and persons who live alone are less likely to prepare nutritious meals.
• Seniors on a limited income may skimp on nutritious food. But help is available through a variety of senior nutritional programs, such as “Meals on Wheels.” Simple, imexpensive recipes for nourishing meals are also available from the FDA and many other agencies.
• Some medications change the way our bodies process food. Some even block the absorption of certain vitamins and minerals. Other drugs decrease the appetite.
• Some digestive disorders make it harder for the body to use nutrients.
It’s never too late!
Even if you’ve never given much thought to nutrition – or, if like many of us, you’ve thought “someday I’ll watch my diet: - now is the time to start eating healthier. For example
Make sure your diet is well-balanced. A nutritious diet provides sufficient vitamins, minerals, protein, carbohydrates and fat – but not too much fat! Include a good balance of foods from all the foods from all the food groups. The best way to get the nutrients you need is to eat a variety of foods every day.
Maintain a healthy weight. Being over weight can cause health problems, or mae them worse..
• High blood-pressure, diabetes, heart disease and certain forms of cancer are linked to obesity.
• Excess weight puts strain on the bones and joints, aggravating arthritis and osteoporosis
• As people gain too much weight, they tend to become sedentary and get even less exercise.
Being too underweight also threatens health. Your healthcare provider can prescribe a diet to promote weight gain, possibly with nutritional supplements.
Limit fat and cholesterol. Or bodies need a certain amount of fat – and even cholesterol – to stay healthy. But the average American diet provides too much. Watch your consumption of meat, dairy products, fast foods, desserts and other high-fat and high-cholesterol choices. High-fat/high cholesterol diets are linked with a greated chance of heart disease, stroke, colon cancer and other disorders.
Watch your sodium. We need some sodium in our diets, but the salt that naturally occurs in food is enough. Most Americans consume too much salt, leading to an increase in high-blood pressure, kidney disease, or various heart conditions.
The importance of calcium. Getting enough calcium can be a challenge, but it’s necessary for good nerve function and for preventing osteoporosis. Dairy products are a good source of calcium, but unfortunately older adults less easily digest milk and milk products. Add other foods, such as broccoli and kale, which also contain calcium. Your healthcare provider may also suggest a calcium supplement.
Don’t forget fiber. Dietary fiber helps prevent chronic intestinal diseases and constipation. It also makes you feel fuller faster, so you tent to take in fewer calories. Fiber is found in many plant products – so choose whole grain breads and cereals and plenty of vegetables and fruits.
Vitamin and mineral supplements. These may be recommended, but don’t overdo it! You can actually tae a harmful overdose of some vitamins, and older adults process toxic substances less efficiently. Your healthcare provider can recommend appropriate supplements.
Special diets. Some diseases or conditions require a special diet, such as low-sodium, diabetic, high-fiber or food that is specially prepared for chewing or swallowing difficulities. It is important to follow the diet prescribed by your healthcare provider.
Who Can Help?
Your healthcare provider can give you the information you need to eat well. Or talk with a dietitian or nutritionist who is knowledgeable of the nutritional needs of older adults. Seniors, family caregives and professionals can also find information by contacting Salt Lake County’s Healthy Aging Program at (801) 468-2772.
“Copyright 2010. Reprinted with permission from Aging in Stride eNews – subscribe FREE at http://enews.aginginstride.org”
Health Care Reform Fraud Alert
No sooner had President Obama signed into law the health care reform bill than media reports began coming in that peopled were going door-to-door selling phony insurance policies. Acting Utah Insurance Commissioner, Neal T. Gooch, reported that: “So far the Utah Insurance Department has received no reports of such policies being sold here.” But he encouraged: “We hope that anyone being approached to buy such a policy will call us immediately and we will get our Fraud Division working on it.” Consumers can call either (801) 538-3077 or toll free (800) 439-3805.
Recently, Health and Human Services Secretary, Kathleen Sebelius, alerted state authorities of the increasing number of scams nationwide. She stated that “While there are new insurance options in the near future…consumers should beware of policies that are time limited, offer limited health benefits, or advertise themselves as being necessitated by health insurance reform.”
As a precaution, consumers should verify that the one selling them an insurance product is licensed. They can do this by going to www.insurance .utah.gov and clicking on “SearchCompany/Agent,” or by calling (801) 538-3855. You should also ask the agent for a business card verifying the person’s name and who he/she works for.
“If we as consumers can educate ourselves about helth reform,” said Commissioner Gooch, “we will be better able to make decisions that can benefit ourselves and our families.” Health and Human Services has a website at www.healthreform.gov that will have the latest updates on federal health reform. In addition, the Utah Insurance Department’s website is accumulating information about both state and federal health reform at www. Insurance.utah.gov/health/healthreform.html.
If you have questions or information to pass along regarding this issue call (801) 538-3077 or toll free (800) 438-3805.
Good Nutrition: What seniors should know
The basic guidelines for a healthy diet are pretty much the same for people of every age. But older adults have special needs and concerns. Nutrition affects the all-around health of older adults, and is a factor in disorders and diseases that are common as we get older. For Example
Sodium consumption contributes to high-blood pressure
A Lack of calcium speeds up the advance of osteoporosis
Some cancers are related to a high-fat diet
Mental confusion can be tied to poor nutrition
Vitamin deficiencies weaken the immune system
And just as poor diet can lead to health problems, health problems can lead to loss of appetite or difficulty eating. So it’s important to pay attention to the quality of foods we eat.
As we grow older, changes occur in the way our bodies use food and the other substances we consume. Activity level often decreases, which means we need fewer calories to stay at a healthy weight. But the need for nutrients remains the same – so we need to “eat smart” and avoid junk foods that have many calories but few nutrients.
On the other hand, older adults who are underweight also face the challenge of taking in enough nutrients. And unexplained weight loss is a red flag for possible health problems.
Obstacles to Good Nutrition
• Loss of appetite may result from chronic illness; from the body’s decreased ability to tell us we are hungry; or from a lessened sense of taste
• If physical limitations such as stroe, arthritis or Parkinson’s disease mae eating difficult or discouraging, an occupational therapist can help the person learn to eath independently. And look for helpful adaptive devices, such as large-handled spoons and non-skid plates.
• Chewing and swallowing can also be a problem. This might be cause by missing teeth, poorly fitted dentures, stroke or other conditions that affect swallowing. Good dental care is vital. And therapy is available to help with swallowing difficulities. Meals can be prepared in a special way, with food processed to make eating easier.
• Depression and loneliness may cause loss of appetitie. Eating is often a social activity, and persons who live alone are less likely to prepare nutritious meals.
• Seniors on a limited income may skimp on nutritious food. But help is available through a variety of senior nutritional programs, such as “Meals on Wheels.” Simple, imexpensive recipes for nourishing meals are also available from the FDA and many other agencies.
• Some medications change the way our bodies process food. Some even block the absorption of certain vitamins and minerals. Other drugs decrease the appetite.
• Some digestive disorders make it harder for the body to use nutrients.
It’s never too late!
Even if you’ve never given much thought to nutrition – or, if like many of us, you’ve thought “someday I’ll watch my diet: - now is the time to start eating healthier. For example
Make sure your diet is well-balanced. A nutritious diet provides sufficient vitamins, minerals, protein, carbohydrates and fat – but not too much fat! Include a good balance of foods from all the foods from all the food groups. The best way to get the nutrients you need is to eat a variety of foods every day.
Maintain a healthy weight. Being over weight can cause health problems, or mae them worse..
• High blood-pressure, diabetes, heart disease and certain forms of cancer are linked to obesity.
• Excess weight puts strain on the bones and joints, aggravating arthritis and osteoporosis
• As people gain too much weight, they tend to become sedentary and get even less exercise.
Being too underweight also threatens health. Your healthcare provider can prescribe a diet to promote weight gain, possibly with nutritional supplements.
Limit fat and cholesterol. Or bodies need a certain amount of fat – and even cholesterol – to stay healthy. But the average American diet provides too much. Watch your consumption of meat, dairy products, fast foods, desserts and other high-fat and high-cholesterol choices. High-fat/high cholesterol diets are linked with a greated chance of heart disease, stroke, colon cancer and other disorders.
Watch your sodium. We need some sodium in our diets, but the salt that naturally occurs in food is enough. Most Americans consume too much salt, leading to an increase in high-blood pressure, kidney disease, or various heart conditions.
The importance of calcium. Getting enough calcium can be a challenge, but it’s necessary for good nerve function and for preventing osteoporosis. Dairy products are a good source of calcium, but unfortunately older adults less easily digest milk and milk products. Add other foods, such as broccoli and kale, which also contain calcium. Your healthcare provider may also suggest a calcium supplement.
Don’t forget fiber. Dietary fiber helps prevent chronic intestinal diseases and constipation. It also makes you feel fuller faster, so you tent to take in fewer calories. Fiber is found in many plant products – so choose whole grain breads and cereals and plenty of vegetables and fruits.
Vitamin and mineral supplements. These may be recommended, but don’t overdo it! You can actually tae a harmful overdose of some vitamins, and older adults process toxic substances less efficiently. Your healthcare provider can recommend appropriate supplements.
Special diets. Some diseases or conditions require a special diet, such as low-sodium, diabetic, high-fiber or food that is specially prepared for chewing or swallowing difficulities. It is important to follow the diet prescribed by your healthcare provider.
Who Can Help?
Your healthcare provider can give you the information you need to eat well. Or talk with a dietitian or nutritionist who is knowledgeable of the nutritional needs of older adults. Seniors, family caregives and professionals can also find information by contacting Salt Lake County’s Healthy Aging Program at (801) 468-2772.
“Copyright 2010. Reprinted with permission from Aging in Stride eNews – subscribe FREE at http://enews.aginginstride.org”
Energy Savers
Wattsmart energy saving tips from Rocky Mountain Power@ http://www.rockymountainpower.net/res/sem/het.html
Cooling
• Keep your thermostat at 78°F or higher if you're still comfortable. The higher you set the thermostat, the less your cooling system will operate unnecessarily.
• Keep air conditioner filters clean. They should be cleaned or replaced once a month during the season. If you can do so safely, clean the exposed grill and spines of the outside unit.
• Don't block window air conditioners. Make sure no objects are leaning on the unit or directly in the path of the air flowing in or out.
• Use a programmable thermostat. You only need your air conditioner or furnace to run when you're home. Set timers so it comes on no more than 30 minutes before you're scheduled to arrive home.
• If you are home during the day, try to reduce the use of heat-producing appliances such as the oven, range, dishwasher, washing machine and dryer.
• Don't place lamps or televisions near your air conditioning thermostat. The thermostat senses heat from these appliances, and this may cause it to run longer than necessary.
• Make sure your home has the appropriate amount of insulation in walls, attics and crawl spaces. Insulation is just as important in the summer as it is during the winter since it helps keep warm air outside.
• Seal and insulate air-conditioning ducts that run through unconditioned spaces.
• Plant deciduous trees to shade your home's walls, windows and roof in the summer.
• Install a ceiling fan to circulate air above the area where you spend most of your time. You'll feel just as cool under a ceiling fan when it's 82°F.
• Run exhaust fans when you shower or cook to vent warm, moist air.
• Have the system professionally inspected and tuned-up. Professional inspections and tune-ups of heating and central air conditioning systems can help save on operating costs and extend the equipment's life. A check-up is recommended every year for heat pumps and every five years for other systems.
Water Heating
• Water HeatingCut down on water heating costs
• Install energy-efficient showerheads and faucet aerators. They reduce the amount of water released by up to 50 percent, with almost no noticeable difference in pressure.
• Set the water heater temperature to 120°F
• Fix leaky faucets. A dripping faucet can waste 6 to 10 gallons (23-38 liters) of water per day. Repairs can be as simple and inexpensive as replacing a worn-out washer.
• Insulate hot and cold water pipes. If pipes are exposed beneath your home or in an unheated garage, insulate them with special pipe-insulating foam. This will help keep cold water pipes from freezing and hot water pipes hot.
• Take a shower instead of a bath. The average bath uses twice as much hot water as a five-minute shower.
• Turn off faucets immediately after use. Many of us tend to leave the faucet running while we wash dishes or shave. Turning on the faucet only when necessary can save thousands of gallons of water a year, not to mention the energy needed to heat it.
Laundry Quick tips for reducing usage
• Wash your clothes in cold water and use detergents specially designed for cold water loads.
• Wash and dry full loads when possible. Always use the appropriate setting for the size of the load.
• Clean the lint filter in the dryer after each load.
• Periodically inspect the dryer vent to make sure there are no blockages.
• Consider air-drying clothing on warm days on clothes lines or drying racks.
Kitchen Appliances Efficient use of refrigerators and freezers
• Keep condenser coils clean and unobstructed for maximum energy savings.
• Locate your refrigerator or freezer away from heating equipment, heater vents and direct sunlight. Provide adequate clearance above, behind and on the sides for good air circulation.
• Set the temperature of your refrigerator between 37 and 40°F, and your freezer at 0°F for top efficiency. The Food and Drug Administration also recommends these settings to prevent rapid bacterial growth.
• Clean door gaskets with warm water or a detergent that leaves no residue since a tight-sealing door gasket is critical to the efficiency of your refrigerator.
• Keep your refrigerator or freezer full, but do not overload it. Overloading causes the compressor to run longer. Place foods slightly apart on shelves, making sure they do not block the unit's interior air vents.
• Cover all liquids stored in the refrigerator. Moisture can be drawn into the air, making the unit work harder.
Lighting
• Reap considerable energy savings by changing a few habits and bulbs
• Use compact fluorescent light bulbs (CFLs). CFLs draw about one-quarter of the energy of an incandescent bulb (see table below) and last 7 to 10 times longer. Because CFLs contain tiny amounts of mercury, proper disposal is important.
• Keep lights off in unoccupied rooms and get in the habit of turning off the light every time you leave a room for more than a few minutes.
• Use low-wattage bulbs when possible. Bright lights are often not needed in hallways or closets.
• Clean light bulbs and fixtures since dirt can reduce light output by as much as 10 percent.
• Remove unnecessary bulbs in track and recessed lighting. Positioned correctly, three bulbs can sometimes provide nearly the same light as four.
• Install dimmers in areas where they make sense, such as the dining room and bedroom. The amount you dim equals your energy saved. For example, lights dimmed 15 percent reduces energy consumption up to 15 percent.
• When working at a desk or workbench, use task lighting. Other lights in the room could be turned off or dimmed.
TV & Entertainment Quick tips for reducing usage
• Turn off your television when not in use.
• Many appliances continue to draw power when they are switched off but still plugged in. In the average home, 75% of the electricity used to power home electronics is consumed while the products are turned off.
• Unplug the appliance or use the switch on a power strip to prevent DVD players, VCRs, and televisions from drawing power when not in use.
While Away on Vacation
• Even when you're away from home or on vacation, your home still uses electricity. If you are leaving for more than a few days, here are some things you can do to keep your energy use down:
• During the winter, lower your thermostat to between 50°F and 60°F. If you turn it lower than 50°F you run the risk of frozen pipes in cold weather.
• In summer, turn off your air conditioning or set the thermostat to a high temperature.
• Turn off your water heater if you'll be away for more than three days. Turn an electric water heater off at the circuit breaker panel, or set a gas heater to "pilot" or "low." You'll need a few hours to heat the tank when you return.
• Unplug your waterbed heater, or lower the thermostat to 70°F when away from home for seven days or more.
• Unplug electrical equipment such as TVs, DVD players and computers because they can draw power even when not in use. When plugged in, these appliances should be hooked up to surge protectors.
Cooling
• Keep your thermostat at 78°F or higher if you're still comfortable. The higher you set the thermostat, the less your cooling system will operate unnecessarily.
• Keep air conditioner filters clean. They should be cleaned or replaced once a month during the season. If you can do so safely, clean the exposed grill and spines of the outside unit.
• Don't block window air conditioners. Make sure no objects are leaning on the unit or directly in the path of the air flowing in or out.
• Use a programmable thermostat. You only need your air conditioner or furnace to run when you're home. Set timers so it comes on no more than 30 minutes before you're scheduled to arrive home.
• If you are home during the day, try to reduce the use of heat-producing appliances such as the oven, range, dishwasher, washing machine and dryer.
• Don't place lamps or televisions near your air conditioning thermostat. The thermostat senses heat from these appliances, and this may cause it to run longer than necessary.
• Make sure your home has the appropriate amount of insulation in walls, attics and crawl spaces. Insulation is just as important in the summer as it is during the winter since it helps keep warm air outside.
• Seal and insulate air-conditioning ducts that run through unconditioned spaces.
• Plant deciduous trees to shade your home's walls, windows and roof in the summer.
• Install a ceiling fan to circulate air above the area where you spend most of your time. You'll feel just as cool under a ceiling fan when it's 82°F.
• Run exhaust fans when you shower or cook to vent warm, moist air.
• Have the system professionally inspected and tuned-up. Professional inspections and tune-ups of heating and central air conditioning systems can help save on operating costs and extend the equipment's life. A check-up is recommended every year for heat pumps and every five years for other systems.
Water Heating
• Water HeatingCut down on water heating costs
• Install energy-efficient showerheads and faucet aerators. They reduce the amount of water released by up to 50 percent, with almost no noticeable difference in pressure.
• Set the water heater temperature to 120°F
• Fix leaky faucets. A dripping faucet can waste 6 to 10 gallons (23-38 liters) of water per day. Repairs can be as simple and inexpensive as replacing a worn-out washer.
• Insulate hot and cold water pipes. If pipes are exposed beneath your home or in an unheated garage, insulate them with special pipe-insulating foam. This will help keep cold water pipes from freezing and hot water pipes hot.
• Take a shower instead of a bath. The average bath uses twice as much hot water as a five-minute shower.
• Turn off faucets immediately after use. Many of us tend to leave the faucet running while we wash dishes or shave. Turning on the faucet only when necessary can save thousands of gallons of water a year, not to mention the energy needed to heat it.
Laundry Quick tips for reducing usage
• Wash your clothes in cold water and use detergents specially designed for cold water loads.
• Wash and dry full loads when possible. Always use the appropriate setting for the size of the load.
• Clean the lint filter in the dryer after each load.
• Periodically inspect the dryer vent to make sure there are no blockages.
• Consider air-drying clothing on warm days on clothes lines or drying racks.
Kitchen Appliances Efficient use of refrigerators and freezers
• Keep condenser coils clean and unobstructed for maximum energy savings.
• Locate your refrigerator or freezer away from heating equipment, heater vents and direct sunlight. Provide adequate clearance above, behind and on the sides for good air circulation.
• Set the temperature of your refrigerator between 37 and 40°F, and your freezer at 0°F for top efficiency. The Food and Drug Administration also recommends these settings to prevent rapid bacterial growth.
• Clean door gaskets with warm water or a detergent that leaves no residue since a tight-sealing door gasket is critical to the efficiency of your refrigerator.
• Keep your refrigerator or freezer full, but do not overload it. Overloading causes the compressor to run longer. Place foods slightly apart on shelves, making sure they do not block the unit's interior air vents.
• Cover all liquids stored in the refrigerator. Moisture can be drawn into the air, making the unit work harder.
Lighting
• Reap considerable energy savings by changing a few habits and bulbs
• Use compact fluorescent light bulbs (CFLs). CFLs draw about one-quarter of the energy of an incandescent bulb (see table below) and last 7 to 10 times longer. Because CFLs contain tiny amounts of mercury, proper disposal is important.
• Keep lights off in unoccupied rooms and get in the habit of turning off the light every time you leave a room for more than a few minutes.
• Use low-wattage bulbs when possible. Bright lights are often not needed in hallways or closets.
• Clean light bulbs and fixtures since dirt can reduce light output by as much as 10 percent.
• Remove unnecessary bulbs in track and recessed lighting. Positioned correctly, three bulbs can sometimes provide nearly the same light as four.
• Install dimmers in areas where they make sense, such as the dining room and bedroom. The amount you dim equals your energy saved. For example, lights dimmed 15 percent reduces energy consumption up to 15 percent.
• When working at a desk or workbench, use task lighting. Other lights in the room could be turned off or dimmed.
TV & Entertainment Quick tips for reducing usage
• Turn off your television when not in use.
• Many appliances continue to draw power when they are switched off but still plugged in. In the average home, 75% of the electricity used to power home electronics is consumed while the products are turned off.
• Unplug the appliance or use the switch on a power strip to prevent DVD players, VCRs, and televisions from drawing power when not in use.
While Away on Vacation
• Even when you're away from home or on vacation, your home still uses electricity. If you are leaving for more than a few days, here are some things you can do to keep your energy use down:
• During the winter, lower your thermostat to between 50°F and 60°F. If you turn it lower than 50°F you run the risk of frozen pipes in cold weather.
• In summer, turn off your air conditioning or set the thermostat to a high temperature.
• Turn off your water heater if you'll be away for more than three days. Turn an electric water heater off at the circuit breaker panel, or set a gas heater to "pilot" or "low." You'll need a few hours to heat the tank when you return.
• Unplug your waterbed heater, or lower the thermostat to 70°F when away from home for seven days or more.
• Unplug electrical equipment such as TVs, DVD players and computers because they can draw power even when not in use. When plugged in, these appliances should be hooked up to surge protectors.
How to Deal with an Emergency
Real Simple Magazine, on Fri Jul 16, 2010 8:24am PDT
How to Prepare for an Emergency By Dimity McDowell Davis
Gas Leak
Care for your pipes. If you’re excavating outdoors, don’t dig until you have your utility company flag where the lines are. Don’t use basement pipes to hang heavy items, and make sure the gas connections to your stovetop range and other gas appliances aren’t fraying or cracked. By law, “gas pipes leading into a concealed area should be labeled gas, but this isn’t always the case,” says Bob Kordulak, a code secretary for the Plumbing-Heating-Cooling Contractors National Association. For extra peace of mind, you could install a natural-gas detector, which detects methane and propane gas leaks (ask your local utility company for recommendations). Still, your nose is your best system of detection.
Educate the family. Make sure every family member knows the basic rule of gas safety: that anytime they smell an unmistakable rotten-egg odor or hear a hissing sound and can’t immediately identify the source, they should get out of the house.
Outage
Don't overload the circuit. Limit the number of appliances plugged into any outlet. When you lose power in one part of the house, it’s probably because your food processor, toaster, and microwave are sharing the same outlet.
Back up files regularly. And consider buying extra batteries and a DC-to-AC auto adapter if you use a laptop computer. This will allow most laptops (12 volts or less) to be operated from the cigarette lighter of a vehicle.
Stash flashlights. Store one in each bedroom. And avoid lighting candles, if possible, as they could cause a fire.
Alert your power company about special needs. If somebody in your home relies on electrical medical equipment, call your power company now to let it know. Your home will be a priority when electricity is being restored.
Frozen Pipes
Remove garden hoses from their spigots. Cut off the water supply to outdoor faucets before the frosty weather arrives. Leave the faucets turned on so the pipes are drained before winter.
Insulate vulnerable pipes. Using heat tape or heat cable (sold in hardware stores), wrap uninsulated water supply lines anywhere heat doesn’t reach, such as the garage, crawl spaces, or under cabinets.
Allow water to trickle through pipes. Even during freezing spells, regularly let a little water―cold or hot―to run through the pipes. Set the thermostat at 65 degrees, and open the cabinets under sinks to expose them to as much heat as possible. If you’re leaving for an extended period during the winter, turn off the main water supply, set the thermostat at no lower than 55 degrees, and keep the cabinets open.
Smoke Alarms
Install many. Mount one on every level of the house and outside all sleep areas.
Check the batteries regularly.
Test them once a month and replace them at least once a year, unless you have units powered by 10-year lithium batteries (these still require monthly checking). Some smoke alarms are connected to the household electrical system and may or may not have a battery backup. It’s important to test these monthly, too. Regardless of the power source, buy new smoke alarms every 10 years.
Keep alarms clean. Dust and debris can cause malfunctions, so vacuum or dust alarms regularly.
Never disable an alarm. Newer detectors have hush buttons, so you won’t have to compromise the alarm’s power source just because you charred your toast.
Fire Extinguishers
Choose multipurpose extinguishers. These are labeled as type “ABC,” meaning they are equipped to fight fires caused by ordinary combustibles, flammable liquids, and electrical equipment. Make sure you have one in the kitchen, the garage, the basement, and wherever your furnace and hot-water heater are located.
Inspect them regularly. If the gauge doesn’t read full (100 percent), have the extinguisher serviced if it’s rechargeable and buy a new one if it’s not.
Replace old extinguishers. “The dry chemicals in them degrade and become less effective over time,” Chris Reynolds, a fire chief and a professor of public-sector and critical-infrastructure studies at the American Military University, in Tampa, says.
Know how to use them. Once you’ve squeezed the lever, sweep the nozzle from side to side at the base of the flames until the fire appears to be out.
Escape Routes
Draw a map of your house. Plan at least two escape routes out of every room.“Windows and indoor and outdoor doorways are all possibilities,” says Reynolds. Discuss these routes with every family member.
Use flame-resistant safety escape ladders. Place them, preassembled, near a window on each floor of your home. Try the Kidde Escape ladder ($51, safetyproductsunlimited.com). A 13-foot ladder should be long enough for a two-story home. If bedrooms are on opposite ends of a floor, store a ladder in each room.
Pick an outdoor meeting place. Make sure it's a safe distance from your house. A neighbor’s mailbox or the nearest stop sign are good options.
Make sure your address is visible. Emergency-aid vehicles need to be able to locate your home as fast as possible.
Know Your Region
Get informed. Contact the local chapter of the American Red Cross or Federal Emergency Management Agency (FEMA) (to find one near you, go to fema.gov). Ask for information about the types of disasters you may encounter, as well as their timing and severity, especially if you're new to an area and unaware of potential risks.
Ask questions. Find out about community-response plans, potential sites for emergency shelters, and warning procedures from the Red Cross or FEMA. "Some level of chaos breaks out no matter how small a disaster," says psychiatrist Joseph Napoli, coauthor of Resiliency in the Face of Disaster and Terrorism: 10 Things to Do to Survive (Personhood Press, $15, amazon.com). "The more you know beforehand, the less frantic you'll feel."
Make an Emergency Kit
Keep your survival essentials handy. Store the goods in a waterproof container and place it in an easily accessible location. “Your kit should allow you to be self-sufficient for at least three days,” says Keith Robertory, an emergency-preparedness expert with the Red Cross. (For a list of items for a comprehensive emergency kit, see Emergency-Supply Checklist; for a pared-down version for the car, the office, or on-the-go, see Grab-and-Go Emergency Kit.)
Do a disaster dry run. One weekend night, unplug the phone, turn off the lights, don’t use any faucets or the stove, and see how well packed you are. “You’ll discover little things, like you packed C batteries when you needed D’s for the flashlight, or you could have used a deck of cards for entertainment,” says Robertory.
Have a Plan
Choose two meeting spots. Sure, in the best case of a worst-case scenario, your family will be together when an earthquake rumbles beneath your town. But if you’re scattered, you’ll need a meeting place. Pick two spots where your family can congregate if conditions allow: one close to your house, in case of something like a fire, and one outside your immediate neighborhood, in case nearby streets are closed.
Choose a contact person. This person should be a family member or so friend who lives out of state. After a disaster, it may be easier to call long distance than locally, notes Robertory. As soon as it’s possible, each member of your family should call that person to let his or her location be known.
The top foods you should keep in case of an emergency By: Vanessa DiMaggio
Natural disasters--such as a flood, hurricane, or blizzard--often come without warning. Stocking non-perishable food items ahead of time (and choosing wisely what you include) will help you weather the storm with less stress.
Fueling your body during an emergency is very different from your everyday diet. Because you’ll probably expend more energy than you normally would, you should eat high-energy, high-protein foods. And because you have a limited supply, the higher-quality foods you eat--and the less of them--the better. “In a disaster or an emergency you want those calories,” says Barry Swanson, a food scientist at Washington State University . “You want some nutrients and some fiber—something to keep your diet normal.”
But that doesn’t mean you have to eat like a pauper. “In an emergency, generally you tend to think of meeting more basic needs than preferences and flavors,” says Elizabeth Andress, professor and food safety specialist at the University of Georgia . “But if you plan right, you can have a great variety of foods and nutrients.” Here, Andress and Swanson weigh in on what items you should include.
What to Always Keep in Your Pantry
These items have lengthy expiration dates, so you can stash them away for long periods of time. Make a list of everything in your stockpile and check expiration dates every 6 to 12 months to keep things fresh. And don’t forget to have a can opener on hand at all times--all that food won’t be of any use if you can’t open it.
• Peanut butter A great source of energy, peanut butter is chock-full of healthful fats and protein. Unless the jar indicates otherwise, you don’t have to refrigerate after opening.
• Whole-wheat crackers Crackers are a good replacement for bread and make a fine substitute in sandwiches. Due to their higher fat content, whole-wheat or whole-grain crackers have a shorter shelf life than their plain counterparts (check the box for expiration dates), but the extra fiber pays off when you’re particularly hungry. Consider vacuum-packing your crackers to prolong their freshness.
• Nuts and trail mixes Stock up on these high-energy foods—they’re convenient for snacking and healthful. Look for vacuum-packed containers, which prevent the nuts from oxidizing and losing their freshness.
• Cereal Choose multigrain cereals that are individually packaged so they don’t become stale after opening.
• Granola bars and power bars Healthy and filling, these portable snacks usually stay fresh for at least six months. Plus, they’re an excellent source of carbohydrates. “You can get more energy from carbohydrates without [eating] tons of food,” Andress says.
• Dried fruits, such as apricots and raisins In the absence of fresh fruit, these healthy snacks offer potassium and dietary fiber. “Dried fruits provide you with a significant amount of nutrients and calories,” Swanson says.
• Canned tuna, salmon, chicken, or turkey Generally lasting at least two years in the pantry, canned meats provide essential protein. Vacuum-packed pouches have a shorter shelf life but will last at least six months, says Diane Van, manager of the USDA meat and poultry hotline.
• Canned vegetables, such as green beans, carrots, and peas When the real deal isn’t an option, canned varieties can provide you with essential nutrients.
• Canned soups and chili Soups and chili can be eaten straight out of the can and provide a variety of nutrients. Look for low-sodium options.
• Bottled water Try to stock at least a three-day supply--you need at least one gallon per person per day. “A normally active person should drink at least a half gallon of water each day,” Andress says. “The other half gallon is for adding to food and washing.”
• Sports drinks, such as Gatorade or Powerade The electrolytes and carbohydrates in these drinks will help you rehydrate and replenish fluid when water is scarce.
• Powdered milk Almost all dairy products require refrigeration, so stock this substitute for an excellent source of calcium and vitamin D when fresh milk isn’t an option.
• Sugar, salt, and pepper If you have access to a propane or charcoal stove, you may be doing some cooking. A basic supply of seasonings and sweeteners will improve the flavor of your food, both fresh and packaged.
• Multivitamins Supplements will help replace the nutrients you would have consumed on a normal diet.
What to Buy Right Before an Emergency
If you’ve been given ample warning that a storm is coming, there’s still time to run to the market and pick up fresh produce and other items that have shorter shelf lives. Most of these foods will last at least a week after they’ve been purchased and will give you a fresh alternative to all that packaged food. Make sure to swing by your local farmers’ market if it’s open; because the produce there is fresher than what you’ll find at your typical supermarket, you’ll add a few days to the lifespan of your fruits and vegetables.
• Apples Apples last up to three months when stored in a cool, dry area away from more perishable fruits (like bananas), which could cause them to ripen more quickly.
• Citrus fruits, such as oranges and grapefruits Because of their high acid content and sturdy skins, citrus fruits can last for up to two weeks without refrigeration, particularly if you buy them when they’re not fully ripe. Oranges and grapefruits contain lots of vitamin C and will keep you hydrated.
• Avocadoes If you buy an unripe, firm avocado, it will last outside the refrigerator for at least a week.
• Tomatoes If you buy them unripe, tomatoes will last several days at room temperature.
• Potatoes, sweet potatoes, and yams If you have access to a working stove, these root vegetables are good keepers and make tasty side dishes. Stored in a cool, dark area, potatoes will last about a month.
• Cucumbers and summer squash These vegetables will last a few days outside of refrigeration and can be eaten raw.
• Winter squash While most are inedible uncooked, winter squashes, such as acorn squash, will keep for a few months. If you’ll be able to cook during the emergency, stockpile a bunch.
• Hard, packaged sausages, such as sopressata and pepperoni You can’t eat canned tuna and chicken forever. Try stocking up on a few packages of dry-cured salamis like sopressata, a southern Italian specialty available at most grocery stores. Unopened, they will keep for up to six weeks in the pantry, Van says.
How to Prepare for an Emergency By Dimity McDowell Davis
Gas Leak
Care for your pipes. If you’re excavating outdoors, don’t dig until you have your utility company flag where the lines are. Don’t use basement pipes to hang heavy items, and make sure the gas connections to your stovetop range and other gas appliances aren’t fraying or cracked. By law, “gas pipes leading into a concealed area should be labeled gas, but this isn’t always the case,” says Bob Kordulak, a code secretary for the Plumbing-Heating-Cooling Contractors National Association. For extra peace of mind, you could install a natural-gas detector, which detects methane and propane gas leaks (ask your local utility company for recommendations). Still, your nose is your best system of detection.
Educate the family. Make sure every family member knows the basic rule of gas safety: that anytime they smell an unmistakable rotten-egg odor or hear a hissing sound and can’t immediately identify the source, they should get out of the house.
Outage
Don't overload the circuit. Limit the number of appliances plugged into any outlet. When you lose power in one part of the house, it’s probably because your food processor, toaster, and microwave are sharing the same outlet.
Back up files regularly. And consider buying extra batteries and a DC-to-AC auto adapter if you use a laptop computer. This will allow most laptops (12 volts or less) to be operated from the cigarette lighter of a vehicle.
Stash flashlights. Store one in each bedroom. And avoid lighting candles, if possible, as they could cause a fire.
Alert your power company about special needs. If somebody in your home relies on electrical medical equipment, call your power company now to let it know. Your home will be a priority when electricity is being restored.
Frozen Pipes
Remove garden hoses from their spigots. Cut off the water supply to outdoor faucets before the frosty weather arrives. Leave the faucets turned on so the pipes are drained before winter.
Insulate vulnerable pipes. Using heat tape or heat cable (sold in hardware stores), wrap uninsulated water supply lines anywhere heat doesn’t reach, such as the garage, crawl spaces, or under cabinets.
Allow water to trickle through pipes. Even during freezing spells, regularly let a little water―cold or hot―to run through the pipes. Set the thermostat at 65 degrees, and open the cabinets under sinks to expose them to as much heat as possible. If you’re leaving for an extended period during the winter, turn off the main water supply, set the thermostat at no lower than 55 degrees, and keep the cabinets open.
Smoke Alarms
Install many. Mount one on every level of the house and outside all sleep areas.
Check the batteries regularly.
Test them once a month and replace them at least once a year, unless you have units powered by 10-year lithium batteries (these still require monthly checking). Some smoke alarms are connected to the household electrical system and may or may not have a battery backup. It’s important to test these monthly, too. Regardless of the power source, buy new smoke alarms every 10 years.
Keep alarms clean. Dust and debris can cause malfunctions, so vacuum or dust alarms regularly.
Never disable an alarm. Newer detectors have hush buttons, so you won’t have to compromise the alarm’s power source just because you charred your toast.
Fire Extinguishers
Choose multipurpose extinguishers. These are labeled as type “ABC,” meaning they are equipped to fight fires caused by ordinary combustibles, flammable liquids, and electrical equipment. Make sure you have one in the kitchen, the garage, the basement, and wherever your furnace and hot-water heater are located.
Inspect them regularly. If the gauge doesn’t read full (100 percent), have the extinguisher serviced if it’s rechargeable and buy a new one if it’s not.
Replace old extinguishers. “The dry chemicals in them degrade and become less effective over time,” Chris Reynolds, a fire chief and a professor of public-sector and critical-infrastructure studies at the American Military University, in Tampa, says.
Know how to use them. Once you’ve squeezed the lever, sweep the nozzle from side to side at the base of the flames until the fire appears to be out.
Escape Routes
Draw a map of your house. Plan at least two escape routes out of every room.“Windows and indoor and outdoor doorways are all possibilities,” says Reynolds. Discuss these routes with every family member.
Use flame-resistant safety escape ladders. Place them, preassembled, near a window on each floor of your home. Try the Kidde Escape ladder ($51, safetyproductsunlimited.com). A 13-foot ladder should be long enough for a two-story home. If bedrooms are on opposite ends of a floor, store a ladder in each room.
Pick an outdoor meeting place. Make sure it's a safe distance from your house. A neighbor’s mailbox or the nearest stop sign are good options.
Make sure your address is visible. Emergency-aid vehicles need to be able to locate your home as fast as possible.
Know Your Region
Get informed. Contact the local chapter of the American Red Cross or Federal Emergency Management Agency (FEMA) (to find one near you, go to fema.gov). Ask for information about the types of disasters you may encounter, as well as their timing and severity, especially if you're new to an area and unaware of potential risks.
Ask questions. Find out about community-response plans, potential sites for emergency shelters, and warning procedures from the Red Cross or FEMA. "Some level of chaos breaks out no matter how small a disaster," says psychiatrist Joseph Napoli, coauthor of Resiliency in the Face of Disaster and Terrorism: 10 Things to Do to Survive (Personhood Press, $15, amazon.com). "The more you know beforehand, the less frantic you'll feel."
Make an Emergency Kit
Keep your survival essentials handy. Store the goods in a waterproof container and place it in an easily accessible location. “Your kit should allow you to be self-sufficient for at least three days,” says Keith Robertory, an emergency-preparedness expert with the Red Cross. (For a list of items for a comprehensive emergency kit, see Emergency-Supply Checklist; for a pared-down version for the car, the office, or on-the-go, see Grab-and-Go Emergency Kit.)
Do a disaster dry run. One weekend night, unplug the phone, turn off the lights, don’t use any faucets or the stove, and see how well packed you are. “You’ll discover little things, like you packed C batteries when you needed D’s for the flashlight, or you could have used a deck of cards for entertainment,” says Robertory.
Have a Plan
Choose two meeting spots. Sure, in the best case of a worst-case scenario, your family will be together when an earthquake rumbles beneath your town. But if you’re scattered, you’ll need a meeting place. Pick two spots where your family can congregate if conditions allow: one close to your house, in case of something like a fire, and one outside your immediate neighborhood, in case nearby streets are closed.
Choose a contact person. This person should be a family member or so friend who lives out of state. After a disaster, it may be easier to call long distance than locally, notes Robertory. As soon as it’s possible, each member of your family should call that person to let his or her location be known.
The top foods you should keep in case of an emergency By: Vanessa DiMaggio
Natural disasters--such as a flood, hurricane, or blizzard--often come without warning. Stocking non-perishable food items ahead of time (and choosing wisely what you include) will help you weather the storm with less stress.
Fueling your body during an emergency is very different from your everyday diet. Because you’ll probably expend more energy than you normally would, you should eat high-energy, high-protein foods. And because you have a limited supply, the higher-quality foods you eat--and the less of them--the better. “In a disaster or an emergency you want those calories,” says Barry Swanson, a food scientist at Washington State University . “You want some nutrients and some fiber—something to keep your diet normal.”
But that doesn’t mean you have to eat like a pauper. “In an emergency, generally you tend to think of meeting more basic needs than preferences and flavors,” says Elizabeth Andress, professor and food safety specialist at the University of Georgia . “But if you plan right, you can have a great variety of foods and nutrients.” Here, Andress and Swanson weigh in on what items you should include.
What to Always Keep in Your Pantry
These items have lengthy expiration dates, so you can stash them away for long periods of time. Make a list of everything in your stockpile and check expiration dates every 6 to 12 months to keep things fresh. And don’t forget to have a can opener on hand at all times--all that food won’t be of any use if you can’t open it.
• Peanut butter A great source of energy, peanut butter is chock-full of healthful fats and protein. Unless the jar indicates otherwise, you don’t have to refrigerate after opening.
• Whole-wheat crackers Crackers are a good replacement for bread and make a fine substitute in sandwiches. Due to their higher fat content, whole-wheat or whole-grain crackers have a shorter shelf life than their plain counterparts (check the box for expiration dates), but the extra fiber pays off when you’re particularly hungry. Consider vacuum-packing your crackers to prolong their freshness.
• Nuts and trail mixes Stock up on these high-energy foods—they’re convenient for snacking and healthful. Look for vacuum-packed containers, which prevent the nuts from oxidizing and losing their freshness.
• Cereal Choose multigrain cereals that are individually packaged so they don’t become stale after opening.
• Granola bars and power bars Healthy and filling, these portable snacks usually stay fresh for at least six months. Plus, they’re an excellent source of carbohydrates. “You can get more energy from carbohydrates without [eating] tons of food,” Andress says.
• Dried fruits, such as apricots and raisins In the absence of fresh fruit, these healthy snacks offer potassium and dietary fiber. “Dried fruits provide you with a significant amount of nutrients and calories,” Swanson says.
• Canned tuna, salmon, chicken, or turkey Generally lasting at least two years in the pantry, canned meats provide essential protein. Vacuum-packed pouches have a shorter shelf life but will last at least six months, says Diane Van, manager of the USDA meat and poultry hotline.
• Canned vegetables, such as green beans, carrots, and peas When the real deal isn’t an option, canned varieties can provide you with essential nutrients.
• Canned soups and chili Soups and chili can be eaten straight out of the can and provide a variety of nutrients. Look for low-sodium options.
• Bottled water Try to stock at least a three-day supply--you need at least one gallon per person per day. “A normally active person should drink at least a half gallon of water each day,” Andress says. “The other half gallon is for adding to food and washing.”
• Sports drinks, such as Gatorade or Powerade The electrolytes and carbohydrates in these drinks will help you rehydrate and replenish fluid when water is scarce.
• Powdered milk Almost all dairy products require refrigeration, so stock this substitute for an excellent source of calcium and vitamin D when fresh milk isn’t an option.
• Sugar, salt, and pepper If you have access to a propane or charcoal stove, you may be doing some cooking. A basic supply of seasonings and sweeteners will improve the flavor of your food, both fresh and packaged.
• Multivitamins Supplements will help replace the nutrients you would have consumed on a normal diet.
What to Buy Right Before an Emergency
If you’ve been given ample warning that a storm is coming, there’s still time to run to the market and pick up fresh produce and other items that have shorter shelf lives. Most of these foods will last at least a week after they’ve been purchased and will give you a fresh alternative to all that packaged food. Make sure to swing by your local farmers’ market if it’s open; because the produce there is fresher than what you’ll find at your typical supermarket, you’ll add a few days to the lifespan of your fruits and vegetables.
• Apples Apples last up to three months when stored in a cool, dry area away from more perishable fruits (like bananas), which could cause them to ripen more quickly.
• Citrus fruits, such as oranges and grapefruits Because of their high acid content and sturdy skins, citrus fruits can last for up to two weeks without refrigeration, particularly if you buy them when they’re not fully ripe. Oranges and grapefruits contain lots of vitamin C and will keep you hydrated.
• Avocadoes If you buy an unripe, firm avocado, it will last outside the refrigerator for at least a week.
• Tomatoes If you buy them unripe, tomatoes will last several days at room temperature.
• Potatoes, sweet potatoes, and yams If you have access to a working stove, these root vegetables are good keepers and make tasty side dishes. Stored in a cool, dark area, potatoes will last about a month.
• Cucumbers and summer squash These vegetables will last a few days outside of refrigeration and can be eaten raw.
• Winter squash While most are inedible uncooked, winter squashes, such as acorn squash, will keep for a few months. If you’ll be able to cook during the emergency, stockpile a bunch.
• Hard, packaged sausages, such as sopressata and pepperoni You can’t eat canned tuna and chicken forever. Try stocking up on a few packages of dry-cured salamis like sopressata, a southern Italian specialty available at most grocery stores. Unopened, they will keep for up to six weeks in the pantry, Van says.
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