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Purdue Extension's F4: Family, Finance, Food & Fitness

September 17, 2018
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Purdue Extension’s F4:  Family, Finance, Food, & Fitness

“F4 opens the door to your e-learning community!”

July 2018

Developed by Area VI HHS Educators from Boone, Hancock, Hamilton, Hendricks, Johnson, Marion, Morgan, and Shelby Counties. 

Your local contact is Diana Stone, stoned@purdue.edu. Call Diana at 317-462-1113.

 

Family

Just in Time Parenting

Finding reliable parenting information and advice on the web can be overwhelming! How do you know what you can trust-especially when you are busy and there’s just so little time?

Just in Time Parenting is a free parenting newsletter that is delivered by email and specific to a child’s age and needs. They are designed so that information that’s relevant to your family is automatically delivered to you just in time!  Newsletters include information for families from prenatal through the first five years of parenting children. 

Each issue includes:

¨ Easy to use guides on how your child is developing

¨ Tips on raising a healthy, happy child

¨ Tools for solving common parenting problems

¨ Strategies for coping with the challenges of raising children

This newsletter is an outreach innovation that brings quality, research-based information to families at the time it can be most useful and make the biggest difference in their lives.  We hope you find the Just in Time Parenting resources helpful.

 

Please sign up for the age-paced newsletters.

Enroll today!  http://jitp.extension.org

Enter code for Indiana:  IN10JITP

 

Just in Time Parenting is an educational partnership of educators and researchers from land-grant universities across the country.  Purdue University is the land-grant university in Indiana.

  

Five Ways to Fight Elder Abuse, Neglect, and Financial Exploitation

1. Break Down Isolation

 Elders without strong social networks face a greater risk of abuse, neglect, or exploitation. It is up to all of us to ensure that our communities are supporting and engaging older adults.

2. Learn to Spot “Red Flags” Examples include:

Isolation (especially by a caregiver); Unpaid bills or utilities that have been turned off; Unusual or quick changes in a will or other financial documents; Missing medications; and Bruises or welts (especially on the face). Even if you are not certain abuse is taking place, you can report any suspicions of abuse so a professional can investigate.

3. Connect With Resources in Your Community

The Eldercare Locator (800-677-1116) can connect you to agencies that investigate suspected abuse, advocate for residents of care facilities and provide meals, health, and wellness programs and caregiver support

 4. Watch Out for Scams and Fraud

Sign up for the Do Not Call Registry online or call 888-382-1222 to reduce telemarketing calls. If you suspect Social Security fraud, report it online or call 800-269-0271. Never give your credit card, banking, Social Security, Medicare, or other personal information over the phone unless you initiated the call. Check with a lawyer or trusted family member before signing any document you do not completely understand.

5. Talk About It

Many older adults who face abuse, neglect or exploitation feel guilty or ashamed about their experience. We must become more comfortable talking about abuse in a way that makes clear that everyone, no matter what their age, is worthy of dignity and respect.

by Lance Robertson, Assistant Secretary for Aging and Administrator, Administration for Community Living, HHS

 

Food

It’s hot out and getting hotter! We need to remind ourselves that proper hydration is very important. How much do we need to drink?  Dietary Reference Intake (DRI) estimates 13 cups for men and 9 cups for women of total beverages for proper hydration in TEMPERATE CLIMATES. This is equivalent to 3 Liters for men and 2.2 Liters for women!

Remember that this is total water per day and activity level and climate makes a difference—let your thirst be your guide!  The good news is that a good portion of water—20-30% comes from food.  Make wise choices such as eating more fruits and veggies when it gets hot out because they are  90% water.

So enjoy cucumbers, tomatoes, lettuce, green peppers, radishes, cauliflower, broccoli, spinach and carrots, and superfruits include cantaloupe, watermelon, blueberries strawberries, pineapple, and papaya.

Don’t forget that dairy is hydrating—milk is almost 87% water.  Enjoy it ice cold and yogurt makes a yummy treat that is great frozen, too. Research has shown that milk can be a better option for rehydration and recovery after exercise.  Milk contains many electrolytes out body needs post-exercise. So grab a glass of milk, it does the body good!

Other great sources of hydration at any time of year include:

· 100% fruit and vegetable juices

· Smoothies

· Popsicles—try making your own fruit ones!

· Coffee and/or tea—yes, they count towards hydration

· Jello 

 

Fitness

The Power of Walking

Walking is more than a way to get around.   At any speed you are comfortable walking, it can improve fitness, burn calories, and reduce unwanted health risk factors. It’s a proven fact that chronic health conditions are accelerated by inactivity.

How many steps in a day are recommended?

A recent study showed that when it comes to losing weight, 10,000 steps a day is just as effective as doing five 30-minute workouts a week.

Other benefits of walking include:

· A stronger heart

· Better metabolism

· More stable blood sugar

· Improved brain activity

· Stress relief

Brisk walking is recommended for weight loss, especially for women over 50.  It is walking fast paced where breathing is heavier than normal and the heart rate is slightly elevated.  Walking briskly for 45 minutes or more will allow your body to burn stored fat.

 

Purdue University is an equal opportunity/equal access/affirmative action institution. 

 

A Fun F4 Fact:

 

Cool off with a quick dinner that includes a lot of fruits and vegetables.  Some quick menus to try include pizzas on the grill with pre-made pitas for the crust, diced tomatoes and oregano for the sauce, topped with lean Canadian bacon, vegetables of choice, and top with low-fat mozzarella cheese.  Grill until vegetables are tender and cheese is melted.

 For dessert, try grilled fresh peach halves served with frozen vanilla yogurt.  Enjoy!

www.pinterest.com/ExtensionF4

Like Purdue Extension’s F4 on Facebook here !

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