Ways to Ease Holiday Stress

Wendy Wedum, Pondera County Extension

Stressed is Desserts spelled Backwards…

It’s hard to believe that tomorrow is December 1^st.  With that comes the extra holiday hustle and bustle.  It’s amazing what people can pack into the 31 days of December. Whatever your plans may include it always seems like a little extra stress creeps in. Here are a few tips to hopefully ease   a burden or two this month.

Get some sunshine by taking a walk. Research    shows getting out in nature has many benefits. The fresh air, movement and the vitamin D our body makes on a sunny day will help improve your mood, burn calories and lower built up stress.

Scale back by doing less and enjoying more. Our family does potlucks and that spreads out the cooking responsibilities, so the host has a chance to relax, too. It works well and there’s always plenty of delicious food. If you’re going to do a potluck, remember to make a couple extra phone calls and talk about the menu. In my family we seem to feel there won’t be enough food and everyone usually brings an extra dish of food for “just in case.” A couple years ago bringing the extra dish resulted in having 12 people and 12 pies. Believe me, the pie lovers in the family rejoiced at the 12 pie windfall.

We spend a lot of time trying to please others. Big parties, big meals, Christmas cards, shopping, decorating and so on. Trying to do it all can be stressful.  Give yourself permission to say “NO” when you are overwhelmed. It might be the most efficient time saving tool you have. Saying No will help you to focus on your priorities and protect your own holiday plans. Because when you say yes to something you did not have planned, what are you willing to give up in order to make the new plan happen?

Check out this link for even more tips!

https://www.health.com/health/gallery/0,,20306655,00.html

Holiday Baking Class

Want to add healthy recipe ideas to your holiday baking? Come to a class on Holiday Baking on Thursday, December 6^th from 6 to 7:30 p.m. at the Pondera Senior Center in Conrad (311 S. Virginia Street).  Learn tips and tricks to nutritious food substitutions, easy to prepare dishes and ways to keep foods safe.

Dealing with Depression During the Holiday Season

Jesse Fulbright, MSU Liberty County Extension

Holidays are mile markers.  We experience the same predictable food and rituals that provide family cohesion and social stability.  We might also be reminded of events that have impacted our families over the past year.  For my family, it is the loss of my dad six months ago.  Yes, there is always something we can give thanks for but when there has been hardship, traumatic loss, a frightening diagnosis, unexpected separations – the holidays can be difficult.  So, how do we face the holidays?

Recognize that you aren’t alone.  Sometimes people who have suffered trauma feel like they are looking through a glass at a world that is preparing to enjoy a holiday they can neither feel nor be a part of.  There might be a feeling of estrangement from normal life.  It is not uncommon. Regardless of what you see in the media or read on the greeting cards, lots of folks are carrying emotional pain through the holidays.  You are not alone – you are human.

Photo courtesy of University of Minnesota Extension

Sometimes a traumatic event has taken place near or around the holidays.  As a result, the season may become a trigger for painful memories, feelings and physical stress.  Essential to the nature of trauma is the mix of knowing and not knowing, of intrusion and numbing, of being unable to remember and unable to forget, of facing the trauma and of avoiding it.  Picture that as you are making the journey of recovery, on one side of the road is the pain, memory and impact of the trauma and on the other side is everyday life, play, work, joy, laughter, holidays.  It is the courage to go back and forth from each side that actually moves you forward on the road to recovery.  If you only look at the trauma you won’t find the strength to move forward and if you completely avoid the trauma you will never find a place for it.

During the holiday season, is likely you will have a mix of such feelings – there may be tears as you bake the pumpkin pie; a wish to be with family and a fear of how you will feel without a loved one there.  I experienced a bit of this over the weekend as we got out Christmas decorations.  The room was scattered with boxes and I suddenly thought of how we couldn’t have set up in such chaos with an infant around, whose first Christmas this would have been.  There may be the longing to have your life the way it used to be and the dread of facing a holiday with things so different.  It is OK – take one step at a time – you are allowed to change.

Many people find that reaching out to others helps them feel most thankful during the holidays.  Feeling unable to do a conventional holiday, people have shared joy by serving meals at shelters, taking pets to nursing homes; entertaining at senior citizen centers, packing boxes for troops, cooking for a family that has suffered in a similar way.  I know that my mom continued the tradition my parents started of giving to the community giving tree for children’s needs. 

As you face the holidays, remember that recovery is not an event, it is a process.

Common Sense Christmas shopping

Kari Lewis

After Thanksgiving tomorrow, Christmas shopping will be in full swing.  According to ABC   Surveys by the Harris Poll indicate that 28% of shoppers are entering this holiday season still paying off debt from last year!  If you have debt lingering around from the 2017 Christmas season, get that debt knocked out before shopping this year!  Today, I’ll share a few tips for avoiding debt this Christmas season and keeping that shopping budget in check. 

News, consumer counseling agencies see a 25% increase in the number of people seeking help in January and February, predominately from people struggling with Christmas debt.

First, make a list of who you will be buying gifts for and then come up with a few ideas that might fit their interests.  I would encourage you to ‘Like’ the Facebook pages of our local businesses as they often highlight sales and upcoming promotions that they have on items that might be on your list.  It is our local businesses who are supporting our communities, let’s make sure to shop there first!

Nearly one third of shoppers have Christmas debt from last year
lingering.  Make 2018 different with common sense shopping!
Photo by Kaleb Lewis

Secondly, consider changing things up this year regarding gift giving.  Just because your family has always exchanged gifts, doesn’t mean you have to continue.  Some families choose to just do one gift for a whole family, just get gifts for the kids under 18, or even draw names so each person only has one person in the extended family to shop for.  By drawing names, people often end up with a nicer gift that is useful, and everyone ends up spending less than they would if you bought for everyone in the family. 

Another option may be to do something fun like a ‘White Elephant’ Gift exchange where each person brings one fun gift that is exchanged.   Within gift exchange groups, it is perfectly acceptable to choose a monetary limit on the value of the gifts.  So often when I mention these ideas to other people, I get a resounding, “I wish we would do that!’  Bring it up…. chances are you’re not the only one in your family who is ready for a change!

Rather than buying a gift for everyone in a family, perhaps think of one gift for the whole family.  This might be a magazine or movie subscription, a game the whole family would enjoy, a professional photo session, or a membership to a local gym or bowling alley, for example.  For children, consider the ‘4 Gift Rule’ – buy your children something they want, something they need, something to wear, and something to read.

In terms of sticking to the budget, leave the plastic at home and take cash when shopping.  If your Christmas budget is $200 and you take $200 in cash with you shopping, when it’s gone, it’s gone.  There are also emotional triggers that occur when you physically use cash that don’t occur when using plastic.  Those emotional triggers in the brain makes you think twice about spending.

If you are planning to shop with a friend or family member, ask them to hold you accountable to your budget.  If they are going to encourage you to buy more, that your kids need or would love that, that you deserve that ‘treat’ for yourself, they are not the right person to be shopping with!  Remember, you will thank yourself in January when you don’t have Christmas debts to pay. 

Who Likes Cranberries!!??

Jesse Fulbright, MSU Liberty County Extension

Photo courtesy of North Carolina State University Extension

I heard a listing recently of people’s most liked Thanksgiving foods.  The obvious choices floated to the top, with the tart cranberry getting very little love.  Cranberries may have ranked pretty low on the list but it made me think about the history and benefits of cranberries.

According to Cape Cod Cranberry Growers Association, cranberries have history dating back to being a staple in the diet of Native Americans.  They are one of the three fruits commercially grown and can trace its origin back to North America.  The other two are Concord grapes and blueberries.  Cranberries were grown by Native Americans, using them for food, fabric dye and medicinal uses.  The name of these tart little berries is derived from the word “craneberry” as the cranberry flowers resembles the head and bills of Sandhill cranes. 

I’m sure you’ve heard of some of the health benefits of cranberries and there may be some people that take cranberry pills as a supplement each day.  According to Michigan State University Extension, cranberries are considered a superfood because of their high nutrient content, antioxidant properties, and being a good source of vitamin C.  Health benefits of cranberries include improved immune function, lower risk of urinary tract infections, decreased blood pressure, and prevention of certain types of cancer. 

If you just can’t get past the tartness of straight cranberries, or cranberry sauce, there are other avenues to explore.  There are salsas, sauces, breads and trail mixes where cranberries can all be incorporated.  Alternatively, as many of us may be thinking about decorating for Christmas in the next couple of weeks, there are various decorating themes open to using cranberries, including popcorn and cranberry strings on Christmas trees.  Cranberries really do seem to be a versatile food!  Just make sure to keep the cranberry decorations out of reach of any indoor pets.

Let's Talk Turkey!!

by Wendy Wedum, Pondera County Extension
Let's Talk Turkey...If you are the Turkey Chef at home, remember to keep food safety in mind. 

Thanksgiving is less than a week away!  If you happen to be the cook, plan now to thaw your frozen turkey safely to avoid food borne illnesses.  Here are three safe ways to get your turkey ready to cook. 

1. In the Refrigerator: Keep the turkey in its original packaging. Place it in a tray or pan to catch any juices that may leak during the thawing process. The best place to put your turkey is at the bottom of the refrigerator to prevent any juices from leaking on other food in your fridge. If you thaw your turkey in the refrigerator, it takes about 24 hours for every 4-5 pounds.  So a 16 pound turkey will take about 4 days to thaw out.  If your refrigerator is extra cold or overly full, it may take an extra day.  A thawed turkey can remain in the refrigerator an extra 1-2 days if it thaws quickly.

2. In the Kitchen Sink: Wrap the turkey securely in a water tight wrap and submerge it in sink with cold tap water that is less than 70 degrees.  Submerge the wrapped turkey in the cold water and set the timer for 30 minutes.  When the time goes off, drain and refill the sink. It takes about 30 minutes per pound to thaw a turkey in cold water.  A 16 pound turkey takes about 8 hours to thaw.  It is important to cook the turkey immediately after it is thawed.

3. In the Microwave.  Since it will be a small turkey you will need to remove all the outside packaging and follow the microwave instructions on thawing and power levels.  Make sure to place the turkey on a microwave safe dish to catch any juices.  Cook your turkey immediately after thawing it. 

Bonus tip: Remember to remove the package of giblets from the turkey cavity after thawing.  The giblets need to be cooked separately.

If you run into troubles or have more questions, you can call the Poultry hotline at 1-888-674-6854 (M - F from 10 am to 4 pm Eastern time) or go online and “Ask Karen” website and use the automated response system at www.fsis.usda.gov.
Just be award that there are usually more questions during the holidays. 
Here is a helpful resource for Thawing, Cooking, Storing and Reheating your turkey leftovers. 
https://www.foodsafety.gov/keep/types/turkey/index.html
Check it out and Happy Thanksgiving!

Grain storage inspections should begin close to Thanksgiving

Today’s blog material regarding grain storage inspections graciously comes from materials shared by Tyler Lane, former Toole county agent and current Chouteau county agent.

Inspecting grain bins for pests on or before Thanksgiving is a great rule of thumb.  The Lesser grain borer Rhyzopertha dominica is one of the most injurious beetles known to attack stored grain.  The Lesser grain borer causes major physical and off-odor damage to grain in storage. Adults are dark reddish-brown to black in color, and 2-3 mm in length. Larvae are white, stout bodied, C-shaped and immobile. 

Adults and larvae feed on the germ and endosperm, which reduces wheat kernels to hollow husks.  The Lesser grain borer also burrows through the kernel and causes distinctive and heavy damage. R. dominica will survive and develop in the accumulated "flour" produced as the seeds are chewed up. Signs of infestation include large amounts of flour, tunnels and irregularly shaped holes in cereals.

In terms of the lifecycle, the female lays her eggs loosely among the grain so that larva and adults can cause multiple injury. Females lay up to 500 eggs over 3 months in optimal conditions of 91°F and a relative humidity between 50% to 60%. A lesser grain borer can develop from egg to adult in 25-58 days. The larva pupates inside a tunnel in the grain kernel. When the adult emerges, it chews its way out of the grain kernel. The adult may live up to 240 days.

In order to assess populations or the economic threshold, inspect grain to prevent cross contamination.  No economic thresholds exist for R. dominica. The unpleasant odor associated with infestations of lesser grain borer makes infested material unpalatable. If an infestation is found, the grain should be removed from the facility, fumigated, mixed or utilized for livestock feed.

In terms of management and control measures, stored grain should be spread uniformly, and the surface should be leveled. Top-dress grain with residual insecticide. Additional precautions should be taken if grain moisture is above 12-13%.  Aerate the grain using dry ambient air, which maintains uniform temperatures throughout the bin. Maintain grain temperature within 10 degrees of the average daily outside temperature.  Clean spilled grain and, inspect grain every two weeks for signs of insects, and moisture problems. If an infestation is discovered, feed the grain, sell at a reduced price, or fumigate. Fumigants are extremely hazardous and have a short life span. A licensed professional should apply fumigants.

Again, we encourage producers to inspect their grain bins this time of year for any potential pest damage and thank you to Tyler Lane, Chouteau county agent for today’s material. 

"Do you know what's in your haystack?"

Kari Lewis

It seems hay feeding season may not be very far off, which begs the question, ‘Do you know what’s

Hay feeding season will soon be here.  A forage analysis is
money well spent to know what is in your haystack and if it
meet your herd's needs.  Photo by Kari Lewis.

in your haystack?”  And no, I’m not referring to the deer that seem to frequent some haystacks…but do you know what is in your haystack for hay quality?  A simple forage test is money well spent that provides critical information on everything from protein and energy levels to nitrate presence.

A representative sample from the hay lot should be taken using a hay probe, which is available at your local extension office.  A hay probe attaches to a cordless drill which allows for getting a sample of the hay within a bale.  Grabbing and pulling hay from different bales will NOT provide uniform samples for analysis. 

Approximately 10% of the bales in a lot should be randomly sampled.  Round bales should be sampled from the curved side of the bale and square bales should be sampled either at a 45-degree angle on the side or from the end of the bales to get a nice cross section across the flakes.  The sample from the hay lot should be uniformly mixed, put into a Ziploc bag and shipped to a lab as soon as possible (which your Extension office can help with). 

A forage test will typically cost $15 to $40 depending on which analyses are requested, and results are typically available in 7 to 10 days.  If you have any grain hay, we strongly recommend a nitrate test now that the forage has been cut and baled.  If there’s nitrate present, we can help you determine how much of that hay you can feed and at what level.

Having your forage tested is a critical step before purchasing supplement.  Once forage quality is known, we can then fill in the gaps with appropriate supplementation.  Without knowing forage quality though, we might not purchase the correct supplement, or we may even overspend on a product that we don’t need.  Within Extension, we can help develop rations based upon your available forages to ensure a herd’s nutrient requirements are met for various stages of production and weather conditions. 

Lastly, be sure to ALWAYS request a forage analysis before buying hay.  I’ve seen hay advertised as, “Cow Hay,” “Good Grass Hay,” or “CRP Hay,” but the seller’s definition of what is ‘Good Grass Hay” and the buyer’s definition may be miles apart…. make sure to request an analysis before purchasing hay!

To analyze your hay’s nutrient quality, first a hay sample must be taken.   Each hay lot, that is hay from the same field, same cutting, and harvested under the same conditions, should be sampled separately.  For example, when finished sampling, you might have a sample of 1^st cutting alfalfa hay, 2^nd cutting alfalfa hay, CRP hay, etc. 

Winter Driving Tips

Jesse Fulbright, MSU Liberty County Extension

While we haven’t seen any dramatic winter storms yet this season, with Montana weather being as unpredictable as it is, it is always a good idea to be prepared for fall and winter traveling.  Listen today to the following tips about winter traveling, especially with the holidays rapidly approaching.

Before you travel, if you must drive in snowy or icy conditions, let family or friends know that you are traveling and what your intended route and destination time is.  While most people carry cell phones these days, have your cell phone in case of emergency.  Be sure to charge it before you leave as well.  Keep your gas tank filled so that your car can start your travels by being prepared.  This also ensures that you have extra fuel that can be used in to heat the car longer if you must stop driving.  Likewise, be sure that your tires have the appropriate level of pressure and tread capability before you set out.

Photo courtesy of Healthy Gallatin

Once you are on the road, it is important to keep the following tips in mind:  When trying to go up a snowy or slippery hill, do so in the highest gear possible.  This reduces the possibility of your tires spinning.  Do not slam on the gas or gun the motor.  When navigating down a hill, stay in a low gear.  This decreases your overall speed and the necessity to use the brakes, which reduces the amount of abrupt sliding caused by braking.  Keep in mind that if the gear is too low it increases the drag and may cause wheels to lock.
Most newer cars feature anti-lock brakes, which automatically “pump the brakes” to stop wheels from locking up.  If your car does not have this feature and you find yourself not in control of your car, “pump” the brakes instead of slamming them with force.  Be cautious of drivers around you.  All drivers react differently to snow and ice on the road.  Keep extra distance between your car and others.  Be aware that other drivers may be nervous, make rash decisions or drive with too much confidence in dangerous conditions.  We’ve all had those people that roar past us on the freeways or two-lane highways, going considerably faster than what is safe for the conditions.  With that thought, always be on the lookout for possible accidents ahead.

Don’t use cruise control in snowy and icy conditions.  You are unable to control acceleration and deceleration as quickly and effectively when using cruise control, which are vital when driving in wintery conditions.  Lastly, think of the safety of others and yourself.  If you find that you are unable to control your car in the conditions, it is much smarter (and safer) to slide into a snow drift, rather than a busy intersection. 

If you would like to read up on more winter driving tips, many Extension sources around the nation feature advice for keeping you and your family safe.

Don and Carolyn Popelka - District 2 Volunteers of the Year

Kari Lewis

This fall, we had two of our 4-H shooting sports leaders, Don and Carolyn Popelka, honored as District 2 Volunteers of the Year!  Don and Carolyn were honored at the Montana 4-H Leadership Forum in Dillon, and as a result of their award, they received $100 for the Glacier County 4-H Shooting Sports program from the Montana 4-H Foundation!

Don and Carolyn Popelka were honored as the 2018
District 2 Volunteers of the Year at the Montana 4-H
Leaders Forum in Dillon this fall.  Photo by Sandra Germaan.

Montana 4-H Volunteers of the Year.

Don and Carolyn became involved with 4-H when they first moved to the community and their sons were invited to join 4-H.  Despite their children having since graduated 4-H, Don and Carolyn have continued to be involved and this past year they coached 21 youth, ages 9 to 17, in archery. 

Within that role, they provide instruction to each youth and run three hours of practice each week from November through March, in addition to time setting up and cleaning up the range.  They ensure that each youth has proper equipment that fits them and their discipline.  They conduct practice interview sessions to prepare youth for fair interviews and plan fun 3-D shoots and parties.

In her nomination, Bess Hjartarson wrote, “The Popelkas willingness to volunteer their time our archery program does not go unnoticed.  As a busy parent, I truly appreciate the time, energy, and resources that they devote to the weekly practices, the extra activities such as holiday parties and 3-D shoots, and the competitions – they have even attended the State Competition 5 hours away and supported our members.  This requires time away from their own daily schedules, making sure each child has the proper gear even if it means loaning an item of their own, and of course, helping them develop goals and work on their project books.” 

Kathleen Barbie, another 4-H parent said in her nomination letter, “Don and Carolyn are very deserving of this award because they go above and beyond for the kids; they really invest a lot into the program, and for me represent the very best of 4-H Leadership and Volunteer work.  Their care for our kids doesn’t stop after the archery season is over, they continue to look to the future of the program and needs of current and incoming 4-Hers.  They are always happy to see my kids and take the time to check in with them during the whole year.  I have a lot of respect for this family and I know Glacier County is very fortunate to have such outstanding leaders working with our 4-H youth.” 

Congratulations again to Don and Carolyn Popelka on their Montana 4-H Volunteer of the Year award, we are so blessed to have them and ALL of our volunteers who help throughout the year.  As I close today, I would encourage you to ask yourself where you can volunteer within the community.  I have several leaders who have consistently said they learn just as much from the kids as the kids do from them.  Whether it is 4-H or another organization within your community, I encourage each person to give of your time and resources in your community to ‘Make the Best Better,’ as the 4-H motto goes. 

To read more about Don and Carolyn's 4-H involvement, check out a blog post from last year, http://northcentralmsuextension.blogspot.com/2017/10/don-carolyn-and-cody-popelka-honored-as.html.