tag:blogger.com,1999:blog-37892549480669326132024-02-20T01:41:26.694-07:00Extension Family and Consumer Sciences Empowering People, Enhancing LivesNMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.comBlogger83125tag:blogger.com,1999:blog-3789254948066932613.post-87014766759154084182020-11-23T08:00:00.001-07:002020-11-23T08:00:05.939-07:00I’m Elvia. I Found a Program to Help Me Prevent Type 2 Diabetes, and Now I’m Sharing it With My Community. It works. <p><span style="font-family: Arial, sans-serif;">Seeing results firsthand is what
motivated Elvia Alcala to become a lifestyle coach for CDC’s National Diabetes
Prevention Program (National DPP) lifestyle change program. </span><a name="_Hlk52273073" style="font-family: Arial, sans-serif;">Elvia speaks from her own
personal experience with type 2 diabetes to motivate her family and the Hispanic/Latino
community to get healthier. Her mother died as a result of diabetes
complications, and several of her family members have diabetes. </a><span style="font-family: Arial, sans-serif;">Both Elvia and her sister have prediabetes, a condition
which means your blood sugar levels are higher than normal but not yet high
enough for a type 2 diabetes diagnosis. Prediabetes can lead to type 2 diabetes
and other health complications like heart disease and stroke.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">Participating in the National DPP
lifestyle change program was what Elvia needed to improve her health for the
long term. The program helped Elvia lower her blood sugar levels, cholesterol,
and blood pressure not only </span><v:shapetype coordsize="21600,21600" filled="f" id="_x0000_t75" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">
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</w:wrap></v:imagedata></v:shape><span style="font-family: "Arial",sans-serif;">while she was
participating, but also long after she’d finished the program. She used to go
to the doctor every 3 months, and now she goes every 6.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">“The changes that I made have not only benefited
me, but also my husband, my family, and the groups we are training,” she says.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">Elvia admits that change does not come
easily. Determination and being able to prioritize her own health have helped
her through her journey. When coaching other people through the program, she
tells them that perseverance is key and encourages them to stick to the program,
even if they have a bad day.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">“I tell them that if they feel stressed
and hungry, they can eat fruits or veggies, like I do. <a name="_Hlk50965903">I
also tell them to try to include some movement in their day, even if it’s
dancing in their own backyard. </a>I do Zumba by myself or with my daughter. As
a coach, I need to be an example, I have to take care of myself,” Elvia says.</span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgygYMED5nT3g-0B1uWVMIkTpn7h7BNE1kWy_tWBLta3fofrdu_4TjNk-BkdOqtmkSK06wu7OSAor2aykCdM7aJKjNWAhBR2seAAA2Gdn4xiOx0B4556yGEoXcNq0VyxiwKrvMi2NpnAZ8r/s1600/Elvia+Alcala+Photo.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="331" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgygYMED5nT3g-0B1uWVMIkTpn7h7BNE1kWy_tWBLta3fofrdu_4TjNk-BkdOqtmkSK06wu7OSAor2aykCdM7aJKjNWAhBR2seAAA2Gdn4xiOx0B4556yGEoXcNq0VyxiwKrvMi2NpnAZ8r/w186-h331/Elvia+Alcala+Photo.JPG" width="186" /></a></div>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">Even as a coach for the program, Elvia
is not perfect. She gained 6 pounds earlier this year after a disruption to her
normal routine and having to spend more time at home. But since then, she’s lost
3 of those extra pounds.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">Elvia says she encourages people to make
small changes to their daily routines. She says that she does not like to talk
about “diets” but rather “eating better.”</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">“If you say the word diet, people react
negatively,” she says. Instead, for a family gathering, ask people to bring healthier
options like salad or vegetables instead of fried chicken and plantains.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">Another tip she has shared with some of
her participants is to bring their lunch to work.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">“One participant liked to stop at a nearby
gas station to get tacos and coffee every day,” she says. “Her cholesterol was
very high, and I suggested she should bring her lunch to work. She did, and one
month later her numbers had gone down.”</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">This November for National Diabetes
Month, Elvia has something she wants everyone at risk for type 2 diabetes to
know: “I used to feel trapped, but now I feel free and confident in myself,” she
says. “You have to put yourself first. We can’t love others if we don’t love
ourselves first. Our families and friends love us, and they want to have us around
for a long time.”</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">You can be like Elvia and reduce your
risk for developing type 2 diabetes. Learn more by calling (575)-646-2034 or emailing ndpp@nmsu.edu<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><br /></p>NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-7664553747781498552020-11-16T09:56:00.000-07:002020-11-16T09:56:44.103-07:00I’m Olga. When I Wanted to Improve My Health, I Did it With Other People. We Learned From Each Other.<p><i><span style="font-family: times;">A National Diabetes Month Story</span></i></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><a name="_Hlk51074457"><span style="font-family: times;">Olga Aguirre
has been in good health for most of her life. Because of her family’s history
with diabetes, her doctor recommended that she join CDC’s National Diabetes
Prevention Program (National DPP) lifestyle change program. Participating in
the program gave Olga not only the tools to take care of her health, but also a
sense of belonging.</span></a></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: times;"><span style="mso-bookmark: _Hlk51074457;">“I
was a sales manager at a store and was used to talking to people all the time.
</span><span style="mso-bookmark: _Hlk51074457;">Then
my husband fell ill, and I stopped working to take care of him. This caused me
some anxiety and affected my eating habits,” says Olga. “Being able to join a
group like this has been very nice. These are people I can relate to – the
coaches and participants are very respectful of other opinions. In this type of
class, you learn from each other, and that makes it interesting.”</span></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk51074457;"><span style="color: black;"><span style="font-family: times;">Participating in the program helped Olga prevent type 2 diabetes,
which runs in her family. Olga’s grandmother <span style="mso-spacerun: yes;"> </span>had severe complications from diabetes, and as
a result lost both her feet. This made a big impact in Olga’s life.</span></span></span></p>
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</w:wrap></span></v:imagedata></v:shape><span style="font-family: times;"><span style="mso-bookmark: _Hlk51074457;"></span><span style="mso-bookmark: _Hlk51074457;"><span style="color: black;">“I was very close to my grandmother, and I always saw her struggle
to take care of her health,” Olga says. “This program taught me how to read
food labels and count calories. I also learned about the importance of physical
activity. I try to walk at least 30 minutes every day. I also sweep my porch
and help my husband pick up leaves. I always have the radio on, and I dance
while I do house chores. Colombian music gets me going.”</span></span></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk51074457;"><span style="color: black;"><span style="font-family: times;">Even after finishing the program, Olga has kept in touch with her lifestyle
coaches. She says she sometimes sends them photos of the dishes she has
prepared and the way she sets her dinner table.</span></span></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpDksW-NhqfyLPGC3H6cUi88JZzhgdnUfr7lm-HWUwSDq1CFOTsB717J5d42EDQd_ocL4fYxXOTSEx7rE_iwSk3Teozju177Is-Z-vxvICg2dX_o1-7Lrf7FLWORHHvpfhFH_9RfcsaqBI/s1061/Olga+Aguirre+Photo.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1061" data-original-width="589" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpDksW-NhqfyLPGC3H6cUi88JZzhgdnUfr7lm-HWUwSDq1CFOTsB717J5d42EDQd_ocL4fYxXOTSEx7rE_iwSk3Teozju177Is-Z-vxvICg2dX_o1-7Lrf7FLWORHHvpfhFH_9RfcsaqBI/w131-h208/Olga+Aguirre+Photo.jpg" width="131" /></a></div><span style="mso-bookmark: _Hlk51074457;"><span style="color: black;"><span style="font-family: times;">“I show them photos of my coconut water and nopales (prickly
pear). I also send photos to my daughters-in-law to teach them how to prepare
healthy dishes for their families,” she says.</span></span></span><p></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk51074457;"><span style="font-family: times;">Olga’s
breakfast might be an oatmeal shake with bananas, strawberries, almonds, or
blueberries. For lunch, she frequently cooks an omelet with green peppers,
mushrooms, cheese, and sometimes ham. For dinner, Olga and her husband have
chicken or fish. In fact, they love fish!</span></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk51074457;"></span></p>
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egg, or a veggie like a baked potato or a chayote (squash). Other times we have
salads and I add olive oil,” she says.</span></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: right;"><span style="line-height: 107%;"></span></p><p class="MsoCaption" style="text-align: right;"><span style="font-size: xx-small;">Olga Aguirre,
participant in CDC’s </span></p><p class="MsoCaption" style="text-align: right;"><span style="font-size: xx-small;">National DPP lifestyle change program</span><span style="font-family: "Arial",sans-serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk51074457;"><span style="font-family: times;">To
succeed in the program, Olga encourages participants to trust themselves and
follow the program’s directions.</span></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk51074457;"><span style="font-family: times;">“You
must have willpower to take your medicines and stay healthy. Also try to avoid
stress, as it does have a big impact on your health.”</span></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk51074457;"><span style="font-family: times;">This
November for National Diabetes Month, Olga has something she wants everyone at
risk for type 2 diabetes to know: “If you join the lifestyle change program,
make sure you stick to the plan and follow what you learn in class and your
doctor’s instructions. It is important to follow the booklets. Each chapter is
a lesson.”</span></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk51074457;"><span style="font-family: times;">You
can be like Olga and reduce your risk for developing type 2 diabetes. Learn
more about the National Diabetes Prevention Program, part of CDC’s lifestyle change program.</span></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk51074457;"><span style="font-family: times;">Right now all of our classes are online. To sign up for a class call 575-646-2034 or email ndpp@nmsu.edu for more information. </span></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><br /></p>NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-213106541933878922020-11-09T09:00:00.028-07:002020-11-09T09:00:04.864-07:00 I’m Jack, and I’m Joyce. We Eat Healthier Together.<p><span style="font-family: Arial, sans-serif;"> </span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgimZrqta8GaRo9y-Zcom03t2Kpb_bgfTYqryQf671TcLzl8GShv0QSE6y-CzJYfJ7l9heN0DyvXfSZNqbDAsN0h2hi2AL_SH6ua0JYmdW1O2EHRpAROXeUm3hH8zyKLQz7aMyESEzO9MU1/s1440/Jack+and+Joyce+Aponte+Photo+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1272" data-original-width="1440" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgimZrqta8GaRo9y-Zcom03t2Kpb_bgfTYqryQf671TcLzl8GShv0QSE6y-CzJYfJ7l9heN0DyvXfSZNqbDAsN0h2hi2AL_SH6ua0JYmdW1O2EHRpAROXeUm3hH8zyKLQz7aMyESEzO9MU1/w266-h236/Jack+and+Joyce+Aponte+Photo+1.jpg" width="266" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><p align="center" class="MsoCaption"><span style="font-size: x-small;">Jack Aponte,
participant in CDC’s National DPP lifestyle change program, and his wife Joyce</span><span style="font-family: "Arial",sans-serif; mso-no-proof: yes;"><o:p></o:p></span></p></td></tr></tbody></table><p></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; mso-pagination: widow-orphan lines-together; page-break-after: avoid;"></p><p></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; mso-pagination: widow-orphan lines-together; page-break-after: avoid;"><span style="font-family: "Arial",sans-serif;">What if the saying “Happy wife, happy life” could change
your life forever? That’s what happened to Jack Aponte; thanks to the help of
his wife, Joyce, he reduced his risk of developing type 2 diabetes.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; mso-pagination: widow-orphan lines-together; page-break-after: avoid;"><span style="font-family: "Arial",sans-serif;">It all started at a truck show. Jack, a former long-haul
trucker and current radio host and personality, partnered with the Healthy
Trucking Association of America (HTAA) to bring health and wellness messages to
the trucking community. Jack – or “Kaptain Jack,” as his fans know him – was in
charge of drawing a crowd with lively music and his connections to country
music stars. Bill Gordon, a representative from HTAA, was in charge of talking
to truckers about type 2 diabetes prevention. Bill’s goal was to get truckers
to take a </span><a href="https://www.cdc.gov/diabetes/risktest/"><span style="font-family: "Arial",sans-serif;">prediabetes risk test</span></a><span style="font-family: "Arial",sans-serif;"> to find out if they were at risk for
type 2 diabetes. Together, Jack and Bill worked a booth at 26 truck stops
around the country.</span></p>
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Truck Show in Louisville,” says Joyce, who tagged along on the truck stop tour.
“Some of the truckers walking by stopped to take the prediabetes risk test.
Some said they’d come back and do it later, and some of them were with their
wives who encouraged them to do it. So I said to Jack, ‘Why don’t you do it?’” At
first Jack resisted. “He said, ‘I’m fine.’ But I told him to go ahead and give
it a shot. What’s there to lose? It’s just a minute. What can happen?”<p></p>
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" o:spid="_x0000_s1028" stroked="f" style="height: 37pt; margin-left: 336.5pt; margin-top: 49.65pt; mso-height-percent: 0; mso-height-percent: 0; mso-height-relative: margin; mso-position-horizontal-relative: text; mso-position-horizontal: absolute; mso-position-vertical-relative: text; mso-position-vertical: absolute; mso-width-percent: 0; mso-width-percent: 0; mso-width-relative: margin; mso-wrap-distance-bottom: 0; mso-wrap-distance-left: 9pt; mso-wrap-distance-right: 9pt; mso-wrap-distance-top: 0; mso-wrap-style: square; position: absolute; v-text-anchor: top; visibility: visible; width: 208.7pt; z-index: 251681792;" type="#_x0000_t202"><br /></v:shape><span style="font-family: "Arial",sans-serif;"></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: right;"><span style="font-family: Calibri, sans-serif; line-height: 107%;"><span style="font-size: xx-small;">Joyce
and Jack on their wedding day, 49 years ago</span></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;"><br /></span></p>Diabetes is not
something that Joyce takes lightly. She’s still devastated by the loss of her
twin sister, Marilyn, who passed away from complications of type 1 diabetes.
Joyce and Jack both have a family history of type 2 diabetes as well.<p></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">“I was always worried about the future,”
Joyce says. “A diabetes diagnosis would affect both of us in every way. It’s everything.
I wanted him to do it not just for him, but for us.”</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">Joyce continues, “We looked at each
other, and Jack said, ‘Do you want me to do it?’ I told him ‘Yes!’ So he said,
‘Oh alright.’”</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">“I’m a firm believer in happy wife,
happy life,” Jack says with a laugh.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">Jack took the prediabetes risk test and
found out he was at risk for type 2 diabetes. He knew that he was eligible for
CDC’s National Diabetes Prevention Program (National DPP) lifestyle change
program, which would show him how to eat healthier, increase physical activity,
and manage stress to reduce the risk of developing type 2 diabetes. After
talking with Joyce, he decided to sign up.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">“At first I grumbled a little bit,” says
Jack. “But once you start the program and get into a rhythm, things turn
around. It changes everything. Not just for the time when you’re a part of it,
but for the rest of your life. I’ve been off the program for a year. Now I live
my life differently.”</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">Jack’s eating habits were one of the
biggest changes he made while participating in the lifestyle change program. Growing
up, Jack’s family owned a restaurant; he loves to cook and has a strong
appreciation for Italian-American food like pasta, pizza, and “beautiful
Italian bread.” The program taught Jack that he doesn’t have to give those
things up</span><span class="MsoCommentReference"><span style="font-size: 8.0pt;">.</span></span><span style="font-family: "Arial",sans-serif;"> By using moderation, portion control,
and learning how to incorporate healthy ingredients into family favorites –
like veal parmesan – he can celebrate his Italian-American culture while sticking
to his health goals. Even Joyce has noticed the difference in Jack’s food
choices.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">“If he might have had 6 slices of pizza
before, now he’ll have 3,” she says proudly.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">“I really enjoy cooking, and I love
seeing Joyce enjoy the meals I make for her,” he says. “But I’m using healthier
ingredients now. I’m not a vegetable eater, and before I wouldn’t eat them at
all. Now, I’ll eat them but only if I cook them the way I want. Take string
beans, for example. If you combine them with crushed tomatoes, then you get
string bean marinara.”</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">Says Joyce, “That never would have
happened before the program!”<o:p></o:p></span></p>
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<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">Through it all, Joyce, of course, is
right there beside Jack in support.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">“We’ve been married 49 years,” she says.
“We’re doing this together. I’m not going to order a pizza while Jack makes
broiled fish. We talk about it together. We’re going to make it together.”</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">This November for National Diabetes
Month, Jack has something he wants everyone at risk for type 2 diabetes to
know: “Take the step,” he says. “You won’t regret it. There’s no downside. I
promise you, you’re going to feel much, much better. Your life will change in a
way that you always hoped it would change. So many people wish they could make
a change. It will help you make adjustments that will last a lifetime.”</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">Joyce has something to say too: “If
someone said you had an opportunity to prevent cancer, you would do it. This is
a gift. I know the effects of having diabetes because I lost my twin sister to
it. If you’re at risk for developing type 2 diabetes, you can take that control
back.”</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;">You can be like Jack and reduce your
risk for developing type 2 diabetes. Learn more about CDC’s National
DPP lifestyle change program we have through Extension Family and Consumer Sciences. <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Arial",sans-serif;"><o:p>Call (575) 646-2034 or email ndpp@nmsu.edu for more information on future programs. </o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><br /></p>NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-84331227145224609262020-11-02T09:33:00.002-07:002020-11-02T09:37:22.461-07:00I’m Glenn. I Set Goals to Improve My Health. A National Diabetes Month Story<p><span style="font-family: arial;"> </span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsvcqcSL2e5OkvID0giXUld5hrip4QJcG0eFsNB9Wimzc1IrTIhHRFHbBxUp65OAkbMnAH78XOpCsZNLCbh2biiRuIaHopB7vOfDpTjdwQSNGvvYebkoZEPLWiOTLJwcO53ftgKZLSEdva/s3088/Glenn+Keller+Photo+1.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2316" data-original-width="3088" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsvcqcSL2e5OkvID0giXUld5hrip4QJcG0eFsNB9Wimzc1IrTIhHRFHbBxUp65OAkbMnAH78XOpCsZNLCbh2biiRuIaHopB7vOfDpTjdwQSNGvvYebkoZEPLWiOTLJwcO53ftgKZLSEdva/w320-h240/Glenn+Keller+Photo+1.jpg" width="320" /></a></div><p></p><p align="center" class="MsoCaption" style="text-align: center;"><span style="color: #444444; font-size: x-small;"><i>Glenn Keller and his
wife, Jennifer</i></span></p><div class="separator" style="clear: both; text-align: center;"></div><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: times;">From the cab of his 18-wheeler,
long-haul truck driver Glenn Keller uses his voice to motivate people to
improve their lives. Glenn is not only a truck driver – he’s a certified
motivational speaker who helps people set and achieve goals to be the best
version of themselves. He motivates people through videos and podcasts that he
records from his truck, which he calls the “Empowerment Express,” as well as at
his church and on Facebook. And while Glenn can tell you all about the 7 steps
for setting goals, he is the first to admit that he didn’t always focus on
setting goals for himself, especially when it came to his health. One day,
Glenn’s doctor told him that he was morbidly obese.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: times;">“It added insult to injury,” says Glenn.
“I already knew it, and I knew how it was affecting me.”</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: times;">Still, Glenn didn’t make any changes
right away. “I was in a lackadaisical place where I knew I needed to do
something, and I kept putting it off. I couldn’t see anything that would
motivate me to change.”</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: times;"><a name="_Hlk50116963">Things might
have stayed that way if not for </a>the
Healthy Trucking Association of America (HTAA), a group that reached out to
Glenn and told him about CDC’s National Diabetes Prevention Program (National
DPP) lifestyle change program, which would teach him healthy habits to reduce
his risk for developing type 2 diabetes. The representative from HTAA told
Glenn that he’d be eligible for the program if he took a 1-minute <a href="https://www.cdc.gov/diabetes/risktest/">prediabetes
risk test</a> and came back
with a high-risk score, which he did. Hearing about the program was enough to
spark Glenn’s motivation to get healthy.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: times;">“I told myself I needed to pull my life
together,” says Glenn. “I said to myself, it doesn’t make any sense for you to
be obese, let alone morbidly obese. I told myself that I can do better, that I
have done better.”</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: times;">So Glenn signed up for the program. Because
his work as a trucker meant he was usually on the road, he was able to participate
through an app on his phone. He tracked his meals and physical activity and had
access to a lifestyle coach when he had questions.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: times;">“It’s a pretty amazing program from the
standpoint of making us accountable for what we were doing,” says Glenn. “You
had to put in your breakfast, lunch, dinner, and any physical activity you did
that day. You had to weigh yourself, and you couldn’t fudge on that because the
scale sent your weight directly to the app. Without that accountability, you
wouldn’t feel anything if you ate healthy or unhealthily. With the program, I
had a really good feeling when I had a good breakfast, good lunch, and good
dinner.”</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: times;">Participating in the program wasn’t
always easy – when Glenn first started, he wasn’t in the best shape and wondered
if he’d be able to stick with it. But he kept going and eventually became
motivated by his own success after losing 35 pounds. Now he’s gotten his wife,
Jennifer, involved in the program, and the two are supporting each other in
making healthy choices. He has a goal to lose 45 more pounds.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: times;"><a name="_Hlk50117051">Being a part
of the program has also made Glenn think </a>differently about setting health goals, and he uses that
insight when he’s motivating others.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: times;">“Setting goals about a diet has a
negative connotation,” says Glenn. “The goal is not just to lose weight. The
goal is to eat properly. The goal is to set aside time for exercise. If I set
those goals, the weight loss will come. I don’t need to focus on it. The reward
is better health.”</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: times;">Glenn is grateful that the program gave
him the chance to reduce his risk for developing type 2 diabetes, as he’s seen
how the disease can affect people. Glenn’s first cousin – who was also a truck
driver and who he looked up to as a child – had diabetes. Glenn says the
disease “got away from him.”</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"></p><span style="font-family: times;">“He went from being out on the open road
for most of his life to being a double amputee in a wheelchair,” says Glenn.
“There are a lot of people who don’t really know the true impact of having
diabetes and what could happen.”</span><p></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: times;">Luckily, Glenn’s outlook on the future
is a positive one. He turned 60 earlier this year and has big plans for how he
wants to spend his time in retirement.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: times;">“If I do everything I’m supposed to do
to take care of myself,” says Glenn, “then when I retire it allows Jennifer and
me to keep living our life. I haven’t limited myself by allowing type 2
diabetes to take control of me.”</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: times;">This November for National Diabetes
Month, you can be like Glenn. Set goals for better health to reduce your risk
for developing type 2 diabetes. Learn more about what Extension Family and Consumer Sciences National Diabetes Prevention Program, part of CDC’s National DPP
lifestyle change program. <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><o:p><span><span style="font-family: times;"> Email ndpp@nmsu.edu or call 575 (646)-2034 today for more information.</span><br /></span></o:p></p>NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-85660913632202074252018-10-09T14:09:00.001-06:002018-10-11T13:03:16.270-06:00Intermittent Fasting: Feast AND Famine?<div class="MsoNormal" style="text-align: left;">
<span style="font-size: 12pt; line-height: 107%;"><span style="font-family: inherit;">“Drink this expensive protein shake, and you’ll drop 3 sizes in 10 days!” “Take these pills, and in just 1 month you’ll lose 50 pounds; no exercise required!” Juicing cleanse. Water fasting… The dreaded “boiled egg diet.” We are constantly bombarded with new products, diets, and promises of better health, more energy, and longevity. How can we possibly navigate through the media and determine which claims are worth a try, and which ones are total bunk? Well, the first rule I always remind myself of is if it sounds too good to be true, then it probably is. That can knock out quite a few fads right off the bat. But what about the ones that sound like they may actually have some truth behind them? One diet in particular that seems to be peaking everyone’s interest is “intermittent fasting,” but why? Let’s take a closer look.<o:p></o:p></span></span></div>
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<span style="font-size: 12pt; line-height: 107%;"><span style="font-family: inherit;"> Intermittent fasting (IF) has been around for centuries as a part of certain religious practices, but it has recently been gaining popularity in the media as a potential weight-management solution. IF is any diet that incorporates a period of voluntary caloric restriction; i.e. purposely avoiding food or beverage (other than water) for a given amount of time as a way of controlling caloric intake. The most commonly studied types of IF are as follows:<o:p></o:p></span></span></div>
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<li><span style="font-family: inherit;"><span style="line-height: 107%; text-indent: -0.25in;"><span style="line-height: normal;"> </span><span style="font-size: 7pt; line-height: normal;"> </span></span><i style="text-indent: -0.25in;"><span style="font-size: 12pt; line-height: 107%;">Alternate-day fasting</span></i><span style="font-size: 12pt; line-height: 107%; text-indent: -0.25in;"> – eating regularly some days, but alternating with days where zero calories are consumed.</span></span></li>
<li><span style="font-family: inherit;"><span style="line-height: 107%; text-indent: -0.25in;"><span style="line-height: normal;"> </span><span style="font-size: 7pt; line-height: normal;"> </span></span><i style="text-indent: -0.25in;"><span style="font-size: 12pt; line-height: 107%;">Modified fasting </span></i><span style="font-size: 12pt; line-height: 107%; text-indent: -0.25in;">– rather than consuming zero calories on fasting days, calories are restricted to 20-25% of an individual’s needs. These fasting days are still alternated with “regular” or unrestricted days of eating.</span></span></li>
<li><span style="font-family: inherit;"><span style="line-height: 107%; text-indent: -0.25in;"><span style="line-height: normal;"> </span><span style="font-size: 7pt; line-height: normal;"> </span></span><i style="text-indent: -0.25in;"><span style="font-size: 12pt; line-height: 107%;">Time-restricted feeding </span></i><span style="font-size: 12pt; line-height: 107%; text-indent: -0.25in;">– each day contains a fasting period where zero calories can be consumed. The remaining “window” allows for unrestricted caloric intake. The most common type of time-restricted feeding is to incorporate an extended fast overnight.</span></span></li>
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<span style="font-size: 12pt; line-height: 107%;"><span style="font-family: inherit;">So, how does it work? That hasn’t been completely figured out yet, but there are some viable theories. Essentially, it is believed that people become predisposed to obesity and associated diseases such as diabetes and cardiovascular disease when their lifestyle behaviors, sleep patterns, and gut microbiota (healthy, naturally occurring microorganisms) are out of balance. Current advocates of IF suggest that by practicing IF, an individual can reset these imbalanced issues. This results in decreased insulin, less inflammation, weight loss, and ultimately lower risk of diabetes, cardiovascular disease, and even cancer. For some individuals, a certain type of IF may not be far from what their current eating schedule is like, so it may seem like a sustainable, long-term possibility. That may not be true for everyone though. As with any diet, there is not a one-size-fits-all solution. In fact, it could even be dangerous for some. <o:p></o:p></span></span><br />
<span style="font-size: 12pt; line-height: 107%;"><span style="font-family: inherit;"><br /></span></span></div>
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<span style="font-size: 12pt; line-height: 107%;"><span style="font-family: inherit;">IF is a restrictive eating pattern and should not be attempted by anyone that either has or is at risk of developing an eating disorder (anorexia, bulimia, binge eating disorder, avoidant/restrictive food intake disorder, or other specified feeding and eating disorders). It can trigger old habits or cause someone with no former eating disorder diagnosis to suddenly develop inappropriate and unhealthy eating behaviors. IF may also be unsafe for individuals with diabetes as they have not been studied specifically. Diabetes causes irregularities with insulin levels, and since it has been suggested that IF reduces insulin, it could potentially cause someone with diabetes to develop dangerously low blood sugar levels. <o:p></o:p></span></span><br />
<span style="font-size: 12pt; line-height: 107%;"><span style="font-family: inherit;"><br /></span></span></div>
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<span style="font-size: 12pt; line-height: 107%;"><span style="font-family: inherit;">In general, it appears IF may have some health benefits, but more human studies need to be conducted before that can be officially proven. The studies that have been conducted seem promising but have either contained a small number of participants, lacked controls, or had mixed results. Actually, IF may not be any better than a typical calorie restricted diet when it comes to short-term weight management. Also, many claims are based on findings from rat studies which we can’t just assume translate to human subjects. Only time will tell. Whatever you choose, play it safe, and consult your healthcare professional before making any changes to your diet or exercise routine.</span></span></div>
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<span style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqdb8r77nSI9clrfKknZ6VBb93i_wIUJTiPjSmrNVXpyZd_JR0G-VhbSZnukvQVPCotIlQuviOEJ26y0Kp4FywMfi21zsO8YhqOdHfMWebTQqPdN6_28mfgC9kpmP-vz9PMCGI0Iw_j6Y6/s1600/Pic.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqdb8r77nSI9clrfKknZ6VBb93i_wIUJTiPjSmrNVXpyZd_JR0G-VhbSZnukvQVPCotIlQuviOEJ26y0Kp4FywMfi21zsO8YhqOdHfMWebTQqPdN6_28mfgC9kpmP-vz9PMCGI0Iw_j6Y6/s200/Pic.jpg" width="200" /></a></span></div>
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<span style="font-size: 16px; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; line-height: normal;"><span style="font-family: inherit;">Callie Shaw is a Dietetic Intern in the combined Dietetic Internship and FCS Master’s degree program at NMSU with a B.S. in Nutrition/Dietetics from Indiana University of Pennsylvania. She believes that knowledge is power, and she is dedicated to sharing nutrition education in community settings to improve public health throughout the region. </span></span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">References available upon request.<o:p></o:p></span></div>
NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-46515230181883278122018-09-19T08:58:00.000-06:002018-09-19T09:18:50.124-06:00What is an anti-inflammatory diet? It seems like every time we turn around there is a new diet to follow. You may have heard of one that has been gaining popularity, the anti-inflammatory diet. This diet is based on the idea that certain food decrease inflammation and that other foods increase it. But what exactly is inflammation? Which foods are limited and which are encouraged on this diet? This article will help you understand the difference between acute and chronic inflammation, how it affects your health, and the role diet plays.<br />
<br />
Simply stated, inflammation is the immune system's response to illness or injury. Think of the last time you stubbed your toe. Immediately after the injury, you probably noticed pain, swelling, and redness. This is acute inflammation and is a result of the body sending blood and fluid filled with cytokines, proteins involved in cell signaling, to the sore toe. Cytokines signal the body to send immune cells, such as white blood cells and prostaglandins, to the site to fight off infection or heal damaged tissues. Acute inflammation is the body's response to immediate threats, but chronic inflammation is a steady release of immune cells even when there is no infection to fight or injury to repair. This state of constant, low-level of inflammation has been linked to several diseases, including type 2 diabetes, heart disease, cancer, and Alzheimer's. Chronic inflammation can be triggered by autoimmune diseases, but it can also be a result of lifestyle factors, such as excess body weight or lack of physical activity.<br />
<br />
So, how does anti-inflammatory diet help? The diet includes foods that will combat chronic inflammation and limits foods that can contribute to it. Fried foods, highly processed foods, and foods high in sugar are thought to increase inflammation and should be avoided. Foods that are encouraged are minimally processed, whole foods, especially fruits and vegetables. A diet rich in fruits and vegetables has many health benefits, and fighting inflammation is one of them. Plant-based foods contain nutrients called phytochemicals. These contribute to the health benefits of these foods.<br />
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These are thousands of different types of phytochemicals, each with a different function and a different health benefit. Anthocyanins give the deep blues, reds, and purples to fruits and vegetables, such as blueberries or red cabbage. They also help to reduce stimulation of cytokines that lead to inflammation. Capsaicin is what gives red and green chiles their signature heat, and it decreases the activity of inflammatory immune cells. Gingerol gives ginger its unique flavor, and in some studies has helped to reduce pain and swelling of joints in rheumatoid arthritis. Carotenoids give bright orange, red, and yellow coloring to carrots, tomatoes, and apricots, and they have been shown to inhibit secretion of inflammatory cells. Bromelain is derived from pineapple and helps keep immune response in check, decreasing immune response when there is no threat and enhancing it when needed. Phytochemicals are found in all plant-based foods, which include spices, olive oil, and teas. Oleocanthal, found in virgin olive oil, and epigallocatechin gallate (EGCG), found in green team decrease the effects of cytokines. Tumeric, properties because it is a good source of curcumin.<br />
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Hopefully, the guidelines of anti-inflammatory diet sound familiar. After all, it boils down to minimizing processed, fried, and sugary foods, and emphasizing fruits and vegetables. These guidelines are also included in the 2015-2020 Dietary Guidelines developed by the United States (U.S.) Department of Health and Human Services and U.S. Department of Agriculture. If you follow the Dietary Guidelines, you are very likely already following an anti-inflammatory diet. Below is a table of the phytochemicals written about in the article. Remember these are just one type. Strive to eat a wide variety of plant-based foods to gain anti-inflammatory benefits of phytochemicals as well as the benefits of the vitamins, minerals, and fiber contained in these foods.<br />
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Rebecca Kidd is a Dietetic Intern in the Combine Internship and FCS Master's degree program at NMSU with a B.S. in Nutrition/Dietetics from UNM. She is passionate about improving public health through evidence-based nutrition education.NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-42980248256199015972018-08-23T10:51:00.000-06:002018-08-28T10:11:23.175-06:00Debunking Top 10 Nutrition Myths Cont. <b>Cutting Down To The Chase</b><br />
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<li><u>Nutrition Myth #6: <i>You can eat as much natural sugar as you like. </i></u></li>
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<li>Fruit sugar is broken down in the body in a similar manner as other forms of sugar. Now don't misunderstand, getting your sugar from eating a bowl of berries is significantly better than that delicious fudge brownie you indulged in last night at 1 a.m. after binge-watching a whole season of your favorite show. But, when it comes down to it, you can still over-do the amount of sugar you consume through fruits, especially fruit juices. Enjoy your fruit because of the numerous health benefits such as the fiber and antioxidants but be mindful and eat portion sized according to MyPlate.</li>
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<li><u>Nutrition Myth #7: <i>Eating small meals every 3 hours is the best way to lose weight.</i></u></li>
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<li>Finding the time to eat every 3 hours can be near impossible. Especially, with the hectic schedules most Americans have all week, this makes finding time to eat healthy a challenge. Therefore, it is great news to find out research is being done on intermittent fasting. Intermittent fasting is fasting for a selected number of hours before eating a meal. According to a study done on the effects of an 8-hour time-restricted feeding, participants that fasted lost body weight and had lower systolic blood pressure. This provides evidence that intermittent fasting can aid in weight loss. Although intermittent fasting may not be for everyone, it could possibly be a great option for people struggling with weight loss and not having the time to eat numerous small meals throughout a day. Just be sure not to overheat after a fasting period.</li>
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<li><u>Nutrition Myth #8: <i>Eating sugar causes diabetes.</i></u></li>
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<li>Contrary to popular belief, consuming sugar does not cause diabetes. Diabetes results from genetics and numerous other factors involved with lifestyle choices. Eating too much of any source of calories can cause obesity. Obesity is a risk factor for diabetes. </li>
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<li><u>Nutrition Myth #9: <i>Eating after 6 p.m. will cause weight gain. </i></u></li>
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<li>It would be great if the laws of nutrition were that simple. Stop eating at this time and you will stay healthy. Sadly, it is not that simple. Many factors come in to play when it comes to what time you should be eating. The biggest indicator of weight gain or loss is calories out. If you did not consume more energy then you exerted, you will not gain weight no matter what time you eat. If you are eating late night snacks and you have had the adequate number of calories needed for that day, this will cause weight gain. When looking at a magical time to stop eating, it will be beneficial to pay attention to the amount of food you have consumed throughout the day rather than, the times the food was consumed. </li>
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<li><u>Nutrition Myth #10: <i>Crash diets are a great way to lose weight.</i></u></li>
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<li>From going on 3-day juice cleanses to eating nothing but salads for 3 weeks, we have all heard these weight loss claims. When it comes to weight loss, research suggests losing more than one to two pounds of fat per week does not have long-term weight loss results. In fact, crash dieting usually causes chaos within the bodies hormone cycle, resulting in massive eating binges leading to gaining more weight than lost. When it comes to successful weight loss, incorporating healthy lifestyle choices every day is key. Mindful eating and exercise need to become a conscious part of a person's life. </li>
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NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-74459497356781647112018-08-16T10:27:00.000-06:002018-08-16T11:03:35.125-06:00Debunking Top 10 Nutrition Myths <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">https://liftbigeatbig.com/debunking-my-favorite-food-myths/</span></td></tr>
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You have come to the decision that you want to change your eating habit. You may be wanting to regain energy and mental focus, or you have just found out you have a food intolerance. Whatever the reason, there is no doubt that it can be a confusing and challenging task to understand nutrition. You may be feeling overwhelmed with every new artice and magazine giving the latest diet fad or nutrition advice. Where can you find the truth?<br />
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<b>Evidence-Based Nutrition</b><br />
When reading through articles, blogs, or any other source and trying to find reliable nutrition information, it is important to find out if the nutrition information, it is important to find out if the nutition claims are backed up by scientific evidence. Evidence-based nutrition is nutrition that has been researched, and the research has shown significant proof that the nutrition claim is accurate. The following nutritional advice is designed to help debunk some of today's top nutrition myths.<br />
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<b>Cutting Down to The Chase </b><br />
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<li><u>Nutrition Myth #1: <i>Fresh fruit and vegtables are always better than frozen </i></u></li>
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<li>FALSE! Numerous studies have shown that purchasing forzen fruit and vegetables can have the same nutrition content as fresh produce. In fact, a study done in California, examined four vitamins in eight different fruits and vegetables, and compared the vitamin content. Suprisingly, results showed higher amounts of alpha tocopherol, a form of the vitamin commonly refer to as Vitamin E, in the frozen produce. Don't shy away from buying frozen when a fruit or vegetable is out of season. Just remember to read food labels, and make sure they haven't been heavily processed before the freezing. Simple check the vitamin and mineral levels on the labels and compare the percentages of each vitamin on different brands to help you decide which is the better purchase.</li>
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<li><u>Nutrition Myth #2: <i>Organic means healthy</i></u></li>
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<li>While buying organic fruit, vegetable, dairy, and animal products does provide some health benefits, many processed foods that are labeled as organic are not as healthy as believed. The issue that comes into play, is that these organic processed foods can have sugar, salt, fats, and can be high in calories. Remember that the nutritional content within food is equally important to it being organic. </li>
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<li><u>Nutrition Myth #3: <i>At the first of a cold, better load up on the vitamin C to recover faster</i></u></li>
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<li>I'm going to have to stamp this with a big fat "I WISH". Although it would be nice to have a simple magical cure to help shorten your cold, a systemic review has shown that vitamin C supplementation alone will not prevent or reduce duration of a cold. One study tested the regular use of vitamin C supplementation in subjects, and it only made an 8% difference in chances of getting a cold. Save yourself the time and money; don't run to the nearest drug store for that vitamin C cold cure. Instead, get rest and let the cold run its course. </li>
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<li><u>Nutrition Myth #4: <i>Stay away from eggs if you have high cholesterol </i></u></li>
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<li>Current research suggest that consuming foods in high cholesterol is not as harmful as made out to be. Without cholesterol, we wouldn't have life because cholesterol has many viral functions within our bodies. A study done in Korea, provided evidence that eating 4-7 eggs per week showed a reduction in cholesterol levels. Eggs are also a great source of protein anc certain nutrients difficult to find in other foods. </li>
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<li><u>Nutrition Myth #5: <i>If you want to lose weigh eat a low-fat diet</i></u></li>
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<li>This is ill-advised because fats are key macronutrients in countless physiological mechanism within the human body. In fact, the human brain is virtually 60% fat. Not only are low-fat diets not the best weight loss strategy, but not consuming the daily recommended amount of fats can have a negative impact on health. Fats are esstential for cell membrane structure and other functions, namely tranferring fat-soluble vitamins throughtout the body. Digging into the researc, a review comparing 53 studies on low-fat diet intervention compared to other weight loss approaches was organized. The results concluded that higher-fat interventions had greater long-term weight loss results. Understand that avoiding fats altogether is not the healthiest option. Choosing healthier fats such as, unsaturated fats in fish, avocados and nuts can be beneficial. Keep in mind, that the average American diet is vastly high in saturated fats. Rather than avoiding fats keep an eye out for the type of fat and amount consumed. </li>
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Mandy Johnson is a senior at the New Mexico State University studying Human Nutrition and Dietitics. She is the president of the Student Association of Nutrition and Dietitics. </div>
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NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-32966679721768051722018-08-03T10:23:00.000-06:002018-08-03T10:23:57.945-06:00Sin Miedo...<!--[if gte mso 9]><xml>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
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<span style="font-family: "times new roman" , serif; font-size: 12pt;">Todos le tenemos
miedo a algo, ya sea a las arañas o al </span><i style="font-family: 'times new roman', serif; font-size: 12pt;">cucuy</i><span style="font-family: "times new roman" , serif; font-size: 12pt;">.
Hay personas que tienen miedo de ir al doctor, ya sea por miedo a lo que les
digan, a que los regañen o por miedo a hacer preguntas. Estos miedos a veces
surgen a raíz de que se haya tenido una experiencia mala en alguna visita al
doctor. También podría ser por que nunca ha ido a ver a un doctor y no sabe que
esperar o piensan que les va a dar malas noticias. Para poder llevar una vida saludable,
se recomienda que se visite a un médico al menos una vez al año. Como paciente,
usted tiene derecho a recibir información completa acerca de su estado de
salud, así como recursos que le pueda ayudar a vivir una vida saludable. Pero
para esto, es importante que le haga preguntas a doctor, sin miedo.</span></div>
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<span lang="ES-MX" style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoNormal">
<span lang="ES-MX" style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Si es la primera
vez que va con un doctor o si ya va con regularidad, siempre hay que ir
preparados. Algunos consejos para prepararse para ir con al doctor son:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
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<ul>
<li><span lang="ES-MX" style="line-height: 107%; text-indent: -0.25in;"><span style="line-height: normal;"><span style="font-family: "symbol";"> </span></span><span style="font-family: "times new roman"; font-size: 7pt; line-height: normal;"> </span></span><span lang="ES-MX" style="line-height: 107%; text-indent: -0.25in;"><span style="font-family: "times new roman"; font-size: 7pt; line-height: normal;"> </span></span><span lang="ES-MX" style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">Cargar
con su tarjeta de seguro médico o comprobante de seguro, junto con una
identificación.</span></li>
<li><span lang="ES-MX" style="line-height: 107%; text-indent: -0.25in;"><span style="line-height: normal;"><span style="font-family: "symbol";"> </span></span><span style="font-family: "times new roman"; font-size: 7pt; line-height: normal;"> </span></span><span lang="ES-MX" style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">Llevar
su historial de salud y una lista con los antecedentes de enfermedad que hay en
su familia.</span></li>
<li><span lang="ES-MX" style="line-height: 107%; text-indent: -0.25in;"><span style="line-height: normal;"><span style="font-family: "symbol";"> </span></span><span style="font-family: "times new roman"; font-size: 7pt; line-height: normal;"> </span></span><span lang="ES-MX" style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">Si
toma cualquier medicamento, apunte los nombres o lleve las medicinas para que
el doctor las vea.</span></li>
<li><span lang="ES-MX" style="line-height: 107%; text-indent: -0.25in;"><span style="line-height: normal;"><span style="font-family: "symbol";"> </span></span><span style="font-family: "times new roman"; font-size: 7pt; line-height: normal;"> </span></span><span lang="ES-MX" style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">Lleve
una lista con las preguntas o dudas que le quiera hacer al doctor.</span></li>
<li><span lang="ES-MX" style="line-height: 107%; text-indent: -0.25in;"><span style="line-height: normal;"><span style="font-family: "symbol";"> </span></span><span style="font-family: "times new roman"; font-size: 7pt; line-height: normal;"> </span></span><span lang="ES-MX" style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">Tome
notas durante la consulta.</span></li>
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<span lang="ES-MX" style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Ir preparados para
una consulta médica ayuda tanto a usted como al doctor. Al llevar todo
apuntado, será más fácil recordar lo que le necesite decir al doctor, ya sea
actualizarlo con algún síntoma nuevo o hacer preguntas acerca de su
tratamiento. Los doctores y otros profesionales de la salud están para
ayudarlos a vivir una vida sana. No tenga miedo de preguntar.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span lang="ES-MX" style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Para más
información de cómo prepararse para una cita médica, siga el siguiente enlace: <span class="MsoHyperlink"><a href="https://www.cuidadodesalud.gov/es/blog/get-ready-doctors-appointment/">https://www.cuidadodesalud.gov/es/blog/get-ready-doctors-appointment/</a></span><o:p></o:p></span></div>
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<br /></div>
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<span lang="ES-MX" style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">También puede
contactar al agente de Extensión de su condado para más información de salud y
bienestar.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span lang="ES-MX" style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnJ08Tqu8EVmzPXfZOt3ZT38ujp2c-rRu4JUO0bl_0vKcCXUfpD6n7SUqpm6BaMSS2feJ7yuSld2XUW1uGguK6ra7e3OztPNoqiHaPLdf06mggnnmUVB8EaSEUKAoBJVhrx4qsXGuKHlv1/s1600/GarciaIsela.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1067" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnJ08Tqu8EVmzPXfZOt3ZT38ujp2c-rRu4JUO0bl_0vKcCXUfpD6n7SUqpm6BaMSS2feJ7yuSld2XUW1uGguK6ra7e3OztPNoqiHaPLdf06mggnnmUVB8EaSEUKAoBJVhrx4qsXGuKHlv1/s200/GarciaIsela.jpg" width="133" /></a></div>
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<span lang="ES-MX" style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span>
<span lang="ES-MX" style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Isela García estudia
la maestría en salud pública en la Universidad Estatal de Nuevo México (NMSU) y
obtuvo su licenciatura en laboratorio clínico de la Universidad de Texas en El
Paso (UTEP). Isela se crío en El Paso y en Ciudad Juárez. Después de haber trabajado
haciendo análisis clínicos en varios hospitales, decidió estudiar la maestría
en salud pública para poder ayudar las comunidades fronterizas a vivir una vida
saludable. Su meta es ayudar a crear programas educativos que puedan ayudar a
las comunidades a prevenir enfermedades, especialmente para aquellos que hablan
en español.<o:p></o:p></span></div>
NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-91183666217570198652018-07-24T15:48:00.002-06:002018-07-25T08:44:43.723-06:00Making Sense of Food Labels<div style="text-align: center;">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwWGSbxStfgua63BLRuxnBY5PMrLM6QjzPXENTxxCMR4tBZlh57lyxCMDmBic60F9n_OawrAcOi4TvsX1cnz8aervVpdPrWP379qdy5_wKERHE4hzx2jucjTzmGXF-lAsx6GYwKldmgiEs/s1600/nutrition-label.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="588" data-original-width="814" height="231" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwWGSbxStfgua63BLRuxnBY5PMrLM6QjzPXENTxxCMR4tBZlh57lyxCMDmBic60F9n_OawrAcOi4TvsX1cnz8aervVpdPrWP379qdy5_wKERHE4hzx2jucjTzmGXF-lAsx6GYwKldmgiEs/s320/nutrition-label.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">https://simplafyi.com/2017/04/reading-food-labels/</td></tr>
</tbody></table>
<div style="text-align: left;">
To make informed choices about the food we eat, we need labels to be simple, consistent, and accurate.Unfortunately, that's often not the case. Today's food labels are frequently confusing and sometimes misleading. Commonly used terms, such as "healthy" and "natural" for example, have no one official definition. And even the integrity of organic products, which have strict standards, is under threat: The Department of Agriculture recently declared carrageenan, a seaweed-derived thickening agent, to be an acceptable ingredient in foods marketed as "organic"- despite the National Oganic Standardds Board's 2016 vote to ban it.Organic. Fresh. Natural. They all sound healthful enough, but when it comes to claims on food labels, you practically need a glossary to keep track of <span style="text-align: center;">what means what ( and what means nothing). Here's a guide to a few of the best and worst food labels now in rotation.</span></div>
</div>
<br />
<b>A Few Good Labels</b><br />
<ul>
<li><b>USDA Organic</b></li>
<ul>
<li>This easy-to-spot seal means that at least 95 percent of the ingredients in a given item are certified organic- for example, they're produced without the use of synthetic fertilizers, most pesticides, or generally engineered crops. And Agriculture has no organic standard for fish.</li>
</ul>
</ul>
<ul>
<li><b>No Antibiotics (plus USDA Process Verified)</b></li>
<ul>
<li>The widespread use of antibiotics in farm animals encourages the growth of drug-resistant "superbugs" that can infect humans. A "Raised Without Antibiotics Administered" claim on meat and poultry indicated that the animals from which the food came received no antibiotics during its lifetime. Ideally, that statement should be accompanied by the "USDA Process Verified" seal, which means the agency has confirmed that the producer is doing what it says it is. Beware of sound-alike lables that aren't approved by the USDA, like "antibiotic free" and "no antibiotic residues." To learn more, go to NotInMyFood.org</li>
</ul>
</ul>
<ul>
<li><b>Animal Welfare Approved</b></li>
<ul>
<li>This label ensures that chickens, cows, giats, rabbits, sheep, turkeys, and other animals raised for meat, dairy, or egg products were treated humanely from birth to slaughter- for example, by being given access to asture. Only family farmers and cooperative groups of family farms can be AWA certified. Another good (though slightly less rigorous) option is "Certified Humane Raised and Handled." Like the AWA label, it was developed by a team that included animal scientists and veterinarians, and it applies to more than family farms. Both labels guarantee that the animals didn't receive antibodies unless they were sick. </li>
</ul>
</ul>
<br />
HOW CR HAS YOUR BACK<br />
We have endoresed the Food Labeling Modernization Act, which would create a simple and standarized way for companies to put nutrition information on the front of packaged foods. This system would use intutive symbols, such as stars or traffic lights, to highlight the overall health value of foods. The bill would also crack down on misleading marketing terms.<br />
We're also calling on the USDA to heed the recommendations of experts who carefully detemine which ingredients should be permitted in organic food.<br />
<br />
WHAT YOU CAN DO<br />
Contact your lawmakers at congress.gov and ask them to support the Food Labeling Modernization Act. And take action to protect ogranic food standards at CR.org/protectorganic.<br />
<br />
Read more about Making Sense of Food Labels:<br />
<a href="https://www.consumerreports.org/cro/magazine/2013/08/making-sense-of-food-labels/index.htm">https://www.consumerreports.org/cro/magazine/2013/08/making-sense-of-food-labels/index.htm</a><br />
<br />NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-5044974844020943952018-06-19T11:19:00.000-06:002018-07-03T10:34:57.964-06:00Does Sunscreen Expire?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSNIFV2ZkvqvC8d7G8vWMWEy4PWO9Gl-UNgNkWzWNfgOy5OA7AIblynDi10rJMLfdhSIpmbBW6dzOFSR0_AR4g3cy-oCP4fdUygJYpOYsGB0cCORgQQAx4yXGDAAXTKaM2HfZeGCCEpCBC/s1600/sunscreen-clipart-Sunscreen-Bottle.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="648" data-original-width="400" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSNIFV2ZkvqvC8d7G8vWMWEy4PWO9Gl-UNgNkWzWNfgOy5OA7AIblynDi10rJMLfdhSIpmbBW6dzOFSR0_AR4g3cy-oCP4fdUygJYpOYsGB0cCORgQQAx4yXGDAAXTKaM2HfZeGCCEpCBC/s200/sunscreen-clipart-Sunscreen-Bottle.png" width="123" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: xx-small;">http://westplanopediatrics.com/doc-blog/here-comes-the-sun/attachment/sunscreen-clipart-sunscreen-bottle/</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: xx-small;"><br /></span></div>
<div style="text-align: center;">
It's time to head to the pool, but the only sunscreen you can find is the half-used tube at the bottom of last summer's beach tote. Will it still protect you? </div>
<div style="text-align: center;">
Maybe.</div>
<div style="text-align: left;">
Sunscreen is formulated to remain effective for at least three years, according to Food and Drug Administration regulations- but not forever. Check the expirartion date on the container and toss it if it has passed. If there's no date on the tube and you can't remember when you brought it, play it safe and buy a new one. Write the purchase date on the new container with a permanent marker. Remember, too, that even on the new bottle of sunscreen, heat can accelerate its breakdown, so avoid storing it in places where the temperature can spike, such as in your car. The FDA also recommends that you keep sunscreen out of direct sunlight by swaddling it in a towl or stashing it in the shade or even in a cooler when you carry it with you on outings.<br />
<br />
Helpful tips:<br />
<ul>
<li>Reapply every 2 hours or after swimming or sweating.</li>
<li>"Water-resistant" sunscreen must maintain their SPF level for either 40 or 80 minutes of swimming or sweating.</li>
<li>Use a sunscreen with an SPF of 40 or higher and cautious of mineral formulations, which we found to be less effective. </li>
<li>Wearing a swim shirt in the water helps protect your skin-and potentially the enviroment because less sunscreen is applied. </li>
<li>No matter what your skin type the sun can cause damage. </li>
</ul>
<div style="text-align: right;">
<span style="font-size: x-small;">Consumer Reports, Issue July 2018 </span></div>
</div>
NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-38316065568803966952018-04-04T12:30:00.000-06:002018-04-04T12:30:18.106-06:00Smarter Snacks<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; line-height: 150%;">How can we help our children eat healthy
snacks? What is a healthy snack? When is a good time for snacking? These are
some of the questions that we as parents always ask ourselves. Sometimes we
consider a snack any food that our children will eat between meals,
disregarding the nutrition content of it. While the purpose of snacks is,
either, to provide nutritious food to children to prevent them from being
hungry between meals or to provide extra nutrition to small meal eaters, snacks
should be considered part of the diet of our children. This means snacks should
follow certain guidelines. According to the Academy of Nutrition and Dietetics,
a healthy snack should be low in calories, sodium and sugar, be a whole grain
rich product or have as the first ingredient a fruit, vegetable, dairy product
or protein. The Academy also recommends children to have three complete meals
and two snacks, while a teen should have three complete meals and one snack; if
the teenager is physically active an extra snack may be added.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; line-height: 150%;">To incorporate snacks into our children’s diet,
we should consider that snacks should not interfere with the time or amount of
food eaten at regular meals. Snacks should be spaced enough between meals to
avoid meal replacement. This means that the perfect time to offer snacks to
children would be 1 to 2 hours after the first meal and 1 to 2 hours before the
next meal, this will allow them to be hungry at meal time. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Replacing less nutritious foods with healthy
snacks may be challenging, but there are some tips that we can use to achieve
this goal.</span></div>
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Set up schedules. It is important that children
get used to eating meals and snacks at specific times. In this way they are
going to be hungry and they are going to be willing to eat what you are offering
them, an opportunity to offer healthy foods.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Avoid allowing children to eat while watching
television. When they watch television, they get distracted and they do not pay
attention to what they are eating. This pattern may lead to overeating.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 150%; text-indent: -0.25in;"><span style="line-height: normal;"> </span></span><span style="line-height: 150%; text-indent: -0.25in;">Have healthy snacks, like fruit, fresh
vegetables, and whole grain crackers available. Place these snacks where your
child can see them and have access to them. Be sure to have everything washed, cut
and ready to eat, in order to make it easier for your children to choose them.</span></span></li>
<li><span style="text-indent: -0.25in;"><span style="font-family: Arial, Helvetica, sans-serif;">Have snacks packaged individually. In this way
you will be able to combine food groups to provide variety, healthy options and
will allow you to guide or manage portion sizes. It also would be very useful for
grab and go snacks that fit better your children needs.</span></span></li>
<li><span style="text-indent: -0.25in;"><span style="font-family: Arial, Helvetica, sans-serif;">Reduce food costs by choosing fresh seasonal
products or buying frozen fruits and vegetables. This won’t impact your budget
and will provide the same nutrition.</span></span></li>
<li><span style="text-indent: -0.25in;"><span style="font-family: Arial, Helvetica, sans-serif;">Be creative. There are many food options that
you can include on snacks to provide variety for your young ones. Some options
are: celery with peanut butter, fresh fruit, whole grain granola bars, low fat
yogurt, and cheese sticks.</span></span></li>
</ul>
<div style="text-indent: -24px;">
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<span style="line-height: 150%;"><span style="font-family: Arial, Helvetica, sans-serif;">Making small changes to our daily routines will
improve children’s quality of life and reduce the risk of obesity and chronic
conditions related to it. Let’s help them to live a better present to have a
healthier future. </span><span style="font-family: Arial, sans-serif; font-size: small;"><o:p></o:p></span></span></div>
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<!--EndFragment--></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjJfPmMDQGaEIH3waXsW3LG5KDqQY_o6IS3Y89w9XJhBjL2IZXYMwgTHlmFuuIwpnsXL8_S0tffrGQqvYIudfj7h7DtNcyvT_XyW2fMbsIKRVfL8ygp4fOH1KSjRE0nTODZ5SzqxYwJjgU/s1600/Picture1.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="504" data-original-width="350" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjJfPmMDQGaEIH3waXsW3LG5KDqQY_o6IS3Y89w9XJhBjL2IZXYMwgTHlmFuuIwpnsXL8_S0tffrGQqvYIudfj7h7DtNcyvT_XyW2fMbsIKRVfL8ygp4fOH1KSjRE0nTODZ5SzqxYwJjgU/s200/Picture1.png" width="138" /></a></div>
<div class="MsoNormal">
<span style="background: white; color: black;"><span style="font-family: Arial, Helvetica, sans-serif;">Judith Chavira is
a Dietetic Intern in the Combined Dietetic Internship and FCS Master’s degree
program at NMSU with a B.S. in Nutrition with emphasis in Dietetics from NMSU
and a Master’s degree in Spanish with emphasis in Linguistics from NMSU. She is
passionate about nutrition and she believes that helping the community to have
a better understanding about nutrition will have a very positive impact in the health
and wellbeing of the people in the region. </span><o:p></o:p></span></div>
</div>
NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-46662006952869651122018-04-04T11:33:00.000-06:002018-04-04T11:40:04.920-06:00The Potential of Probiotics <div class="MsoNormal" style="text-align: right;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFN_fpNDmUdY47Qq66Hv3aBIzorweiFpnSjYUImdWPOEVUZP1O_c3_cYZwWwXq9ThSucb-pNGz4iZc5pVOZA0Hlj7Ji4zDPw-MQKoXBCw4T9EpRynzIEUDBpKzUI4lxHoypVl3agR9zdXX/s1600/probiotics-round.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="540" data-original-width="538" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFN_fpNDmUdY47Qq66Hv3aBIzorweiFpnSjYUImdWPOEVUZP1O_c3_cYZwWwXq9ThSucb-pNGz4iZc5pVOZA0Hlj7Ji4zDPw-MQKoXBCw4T9EpRynzIEUDBpKzUI4lxHoypVl3agR9zdXX/s200/probiotics-round.png" width="198" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: xx-small;">https://www.energeticnutrition.com/sedona-labs/iflora-multi-probiotic.html</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: xx-small;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: , serif;">Exploring the promising world of probiotics, one species at a
time.</span></div>
</div>
<div class="MsoNormal" style="text-align: left;">
<div style="text-align: center;">
<span style="font-family: , serif; font-size: 10pt;">By Esther L. Ellis, MS, RD, LDN</span><span style="font-family: , serif;"><o:p></o:p></span></div>
</div>
<div class="MsoNormal" style="text-align: left;">
<br /></div>
<div class="MsoNormal" style="text-align: left;">
As scientists discover more about
probiotics, it appears these microscopic bacteria may be instrumental to the
treatment and prevention of certain infectious diseases, metabolic conditions,
immune disorders and neurological disorders.<span style="font-family: , serif;"><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: left;">
Probiotics are live, active
microorganisms ingested to alter the gastrointestinal flora for health
benefits. They often are referred to as "good" bacteria in the gut
and compete with "bad" bacteria for adhesion sites to either rid the
body of pathogens or increase the host's immune system. Their benefits were
first noticed centuries ago, when people started eating fermented foods. Today,
those foods include fermented vegetables, sauerkraut, miso, fermented cheese,
kefir, yogurt, tempeh, pickles, kimchi, green olives, wine, natto, and
sourdough bread. In addition to fermented food, probiotic supplements are
available in pill, powder and chew forms, and some manufactures have begun
adding probiotics to non-fermented grocery items such as water, chips and
juice.<span style="font-family: , serif;"><o:p></o:p></span></div>
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The potential benefits of
probiotics are widespread, but there is no one-size-fits-all application. Under
the umbrella of probiotic genera are hundreds of species with even more
strains, each performing a separate function or producing a different benefit
in the body when used alone or in conjunction with others. The most widely
researched bacterial genera include <i>Lactobacillus, Bifidobacterium </i>and<i> Streptococcus</i>,
while yeast varieties include <i>Saccharmyces boulardii. </i><span style="font-family: , serif;"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: left;">
<b>Lactobacillus</b><span style="font-family: , serif;"><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: left;">
<i>Lactobacillus </i>bacteria are found in the GI and urinary tracts and are the
most abundant bacteria in the vagina. These aerobic, lactic acid-forming
bacteria are the most widely used probiotic in foods such as yogurt.<span style="font-family: , serif;"><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: left;">
Their ability to form biofilms
allows them to survive in harsh conditions, such as the low pH of stomach acid
and maintain colonies in their host.<span style="font-family: , serif;"><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: left;">
<br /></div>
<div class="MsoNormal" style="text-align: left;">
<b>Lactobacillus acidophilus</b><span style="font-family: , serif;"><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: left;">
<i>L. acidopilus</i> is the most common species of <i>Lactobacillus. </i>Research
suggests it may help certain vaginal conditions treat diarrhea and boost
immunity. <span style="font-family: , serif;"><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: left;">
Suppositories of <i>L.
acidophilus</i> have been successful in treating bacterial vaginosis, and
some research shows the ingestion or application of yogurt to the vagina can
help prevent yeast infections. In combination with other forms of <i>Lactobacillus, </i>research
suggests it may prevent traveler's diarrhea; antibiotic-associated diarrhea, or
AAD; and <i>Clostridium difficile</i> when taken with antibiotics. In
some instances, <i>L. acidophilus </i>reduced the incidence of eczema
in infants when it was taken orally by their pregnant or breast-feeding
mothers. <span style="font-family: , serif;"><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: left;">
Dietary sources of <i>L.
acidophilus </i>include certain brands of yogurt and milk, miso and
tempeh. It also is available as pill, freeze-dried granules, powders and
vaginal suppositories. Probiotic supplements should be refrigerated to maintain
quality. Recommended doses vary but range from 1 billion to 15 billion colony
forming units, or CFU, per day. <span style="font-family: , serif;"><o:p></o:p></span></div>
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<!--EndFragment-->March/April 2018, FoodandNutrition.org</div>
NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-78610099866158357262018-03-15T10:30:00.000-06:002018-03-15T10:30:29.184-06:00Sodium, Salt, and MSG-Confused?<div class="MsoNormal" style="line-height: 200%; text-align: left;">
<span style="text-indent: 0.5in;">Confused about sodium, what about monosodium glutamate? Most people either do not know much about these food components or have heard conflicting information from different sources such as family, friends, and magazine articles. This article will attempt to make it easy for you to understand common sources of sodium in the diet, what sodium does, and how to lower intake as well as what MSG is and why it is in foods. In general, people consume more sodium than they need to. Sodium raises blood pressure which can cause damage to arteries. Recent research has shown that sodium can even cause hardening of the arteries without it being related to blood pressure. </span><span style="text-indent: 0.5in;"> </span><span style="text-indent: 0.5in;">It is a good recommendation to limit daily salt intake (our major source of sodium) and aim for the 2,400mg limit for healthy people and the 1,500mg limit in those with hypertension. Sodium is also lost through sweat, so keep in mind that exercise may help to control </span>sodium<span style="text-indent: 0.5in;"> in the body as well, although exercise should not replace any efforts to decrease salt coming from our foods.</span></div>
<div class="MsoNormal" style="line-height: 200%; text-indent: .5in;">
There are some people who think MSG is bad; however, it naturally occurs in many foods such as seaweed, parmesan cheese, soy sauce, mushrooms, and tomato sauce. Umami- the Japanese word for delicious, has been identified to be recognized by the tongue just as sweet, salty, sour, and bitter are. Mono Sodium Glutamate, or MSG, is one molecule responsible for the Umami flavor. According to the Institute of Medicine and the Academy of Nutrition and Dietetics (AND), MSG can make food more palatable with less sodium because it enhances flavor. <span style="background: white; color: black;">Both the IOM and the AND recognize MSG as safe. The AND evidence analysis team also found that there is no difference in the amount of food people consume depending on MSG content. </span>It is important to note that foods with MSG are often very high in sodium, and that the sodium intake is more of an issue than the glutamate intake. Using low sodium soy sauce and low sodium tomato sauce will help to provide flavor to your dishes without adding as much sodium.<span style="background: white; color: black;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; text-indent: .5in;">
Sodium intake can be reduced by a combination of approaches to the diet. When buying canned foods like beans or corn, look for <b style="mso-bidi-font-weight: normal;">low or no sodium added</b> <b style="mso-bidi-font-weight: normal;">on the label</b>. When eating at a restaurant, especially if it is a frequent occasion, it is a good idea to know how much sodium is in the dish. <b style="mso-bidi-font-weight: normal;">Restaurants often have high salt content in their foods</b>. Sodium is also often high in dressings and condiments like mustard. Commonly consumed foods that contribute to sodium intake include bread, cheese, lunch meat, and most processed foods. <b style="mso-bidi-font-weight: normal;">Cooking your own foods with measured additions of salt will help with controlling the level of sodium in a dish</b>. Just a teaspoon of table salt provides nearly the entire recommended amount of sodium for 1 person a day (2,325 mg of sodium). Tracking intake through <b style="mso-bidi-font-weight: normal;">measuring the salt you add and paying attention to labels</b> can be useful for reducing total sodium consumption. This can be easily done with diet trackers such as USDA Super tracker, the MyFitnessPal app, or the American Heart Association’s Salt Tracker which are linked below. <b style="mso-bidi-font-weight: normal;">Always check the label for sodium in a dish. </b>Doing these things will help you to get an idea of how much sodium you consume in a day and what foods to cut out or cut back on. It is also important to find something to replace those foods with. If you eat a lot of canned foods, try replacing them with fresh or frozen options.<o:p></o:p></div>
<div class="MsoNormal" style="line-height: 200%; text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%;">
Resources: <o:p></o:p></div>
<div class="MsoNormal" style="line-height: 200%;">
This infographic from the AHA shows a comparison of high and low sodium meal options for a full day: “Sodium Can Be Sneaky” https://healthyforgood.heart.org/eat-smart/infographics/sodium-can-be-sneaky-infographic<o:p></o:p></div>
<div class="MsoNormal" style="line-height: 200%;">
USDA Super tracker is a tracking option with a large, reliable database of foods: <a href="https://www.supertracker.usda.gov/">https://www.supertracker.usda.gov/</a><o:p></o:p></div>
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UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
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<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
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MyFitnessPal: Has many common commercial food items for both restaurants and stores it can help you easily add up your daily sodium intake if you eat prepackaged and from restaurants frequently. <a href="https://www.myfitnesspal.com/">https://www.myfitnesspal.com/</a><o:p></o:p><br />
<br /></div>
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<span style="line-height: 200%; mso-bidi-font-size: 12.0pt;">References available upon request.</span></div>
<div style="text-align: left;">
<span style="line-height: 200%; mso-bidi-font-size: 12.0pt;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIZa-aJVX4Q_J_Qn2OoKhuqObXVAbU6Kqd5oHP8RrqtCTbP-ZePzGtbNUWRWKA62IkAVzl1lcqC4lZhNJpiheXCtjshYTQq0PgLe6lZQ9Lg75fI1EbX-tXkhlXSRjtb68mF5WIMnXzacKK/s1600/dietetic_interns_hudson_connor_111416.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1159" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIZa-aJVX4Q_J_Qn2OoKhuqObXVAbU6Kqd5oHP8RrqtCTbP-ZePzGtbNUWRWKA62IkAVzl1lcqC4lZhNJpiheXCtjshYTQq0PgLe6lZQ9Lg75fI1EbX-tXkhlXSRjtb68mF5WIMnXzacKK/s200/dietetic_interns_hudson_connor_111416.jpg" width="144" /></a></div>
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<span style="line-height: 200%; mso-bidi-font-size: 12.0pt;"><span style="font-family: 'Times New Roman', serif; font-size: 16px; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; line-height: 17.1200008392334px;">Connor Hudson is a student in the Combined Dietetic Internship/FCS Master’s degree program at NMSU with a B.S. in Nutrition/Dietetics from UNM. He has over 300 volunteer hours collegiate sports dietetics setting and is generally passionate about health and nutrition.</span></span></div>
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NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-30729224031216407692018-03-12T11:34:00.000-06:002018-03-12T14:04:51.818-06:003 Ways to Get a Good Deal on Appliances<div class="separator" style="clear: both; text-align: center;">
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Smart shoppers know to look for big discounts on large appliances on holiday weekends. But if that timing doesn't work for you, there are other ways to for you to find deals:<br />
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<ol>
<li><b>Manufacturer offers and rebates.</b> Check the websites of manufacturers and retailers for special offers and rebates, then check our ratings on those appliances. The offers typically apply yo specific models purchased within certain time frames, and if there's a rebate, you'll need to mail it in or submit it online by the deadline that's spelled out. Recently, GE offered up to $1,000 in savings on paired appliances. One offer even included a free dishwasher if you bought three other qualifying appliances.</li>
<li><b>Price matches.</b> Compare price-match policies of your favorite retailers. Although only about 3 in 10 Americans say they have requested a discount to match the price of another store (based on a 2017 CR survey of 1,033 respondents), this a great way to get a better deal. Best Buy, for example, matches the prices of local competition and major online retailers, such as Amazon. Home Depot matches the competitor's price for online purchases. For in-store buys, Home Depot will beat the competitors' price by 10 percent.</li>
<li><b>Utility rebates.</b> Search for rebates on Energy Star appliances at energystar.gov/rebate-finder, and on the website of your utility company. According to the Environmental Protection Agency, most utility appliance programs rebate the purchase of Energy Star certified products. Clothes washers and dryers, refrigerators, and water heaters are among eligible appliances. </li>
</ol>
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By Consumer Reports, February 2018 issue</div>
NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-63659181012843762262018-03-06T10:57:00.000-07:002018-03-06T10:57:10.958-07:00Going Out in Style<div class="MsoNormal">
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Americans are rethinking how they observe their demise. Not so long ago, a proper funeral consisted of a viewing (usually with an open casket) or visitation one day, followed by the funeral service another day, followed immediately by the procession to the cremated, according to the Cremation Association of North America, and the number is expected to keep growing. That allows families to forgo the traditional trappings and hold a memorial event whenever, wherever and however it suits them. <o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>The trend reflects economic and cultural shifts, says Josh Slocum, executive director of the Funeral Consumers Alliance, in South Burlington, Vt. Americans can expect to move around an average of 11 times over a lifetime, and many of us may no longer know anyone in the town where we grew up. Our adult children may be spread far and wide, and fewer of us belong to a church, synagogue or mosque, or even claim a religious affiliation.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Meanwhile, the desire to personalize the funeral or memorial service has intensified, and funeral homes and other purveyors of death services are all over it. For starters, many people substitute the euphemistic <i style="mso-bidi-font-style: normal;">celebration of life for funeral</i>. Funeral homes will help celebrate your life with multimedia presentations and even live-stream video of your funeral. You can have your casket, if you choose burial, outfitted with almost any type of insignia, including your favorite sports team. Your ashes, if you choose cremation, can be turned into a diamond through heat and pressure, pre-planted with a tree or flown into space.</div>
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<span style="mso-tab-count: 1;"> </span>A good funeral is also one that you plan before you die. Imagine planning a wedding in three or four days. Now add grief. That’s the stressful experience your family may face if you don’t plan ahead, says W. Ashley Cozine, of the Cozine Memorial Group, in Wichita, Kan. If you set a budget and put aside funds, arrange the details and share your wishes with your family, you can save them expense and stress after your death- and allow them to both grieve your passing and celebrate your life.<o:p></o:p></div>
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Plan Your Last Hurrah<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>If your loved ones don’t know what you want, they may feel compelled to overspend on the funeral they imagine you would have wanted. You can ease your family’s angst by answering these questions in advance:<o:p></o:p></div>
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Will your body be buried, cremated or donated to science?<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>You can’t really plan your funeral until you answer that question.<o:p></o:p></div>
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Will you have a funeral service or a memorial service?<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>You can have a funeral service (with or without your body) at a funeral home, your church or synagogue- in fact, anywhere you want. A related question: Do you want a viewing of your body? It can be held at home, at the funeral home or crematory, or at the graveside. A memorial service (usually associated with cremation) can be held anywhere and anytime. Some families get creative with the location, booking a place that has meaning for their loved one. <o:p></o:p></div>
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What’s the budget?<o:p></o:p></div>
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Unfortunately, prices vary wildly. In 2015, the Funeral Consumers Alliance and the Consumer Federation of America (CFA) conducted a national survey of 15 funeral homes in each of 10 cities and found that the cost of a traditional, full-service funeral ranged from $2,580 to $13,800. Because of the relatively small sample in each city, the actual price range is even greater, says Stephen Brobeck, the CFA’s executive director. Funeral homes don’t compete on price because survivors, driven by the immediacy of<span style="mso-spacerun: yes;"> </span>a death and their emotions, typically don’t shop around. <o:p></o:p></div>
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Is your family on board?<o:p></o:p></div>
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Discuss your wishes with your spouse and your family. What are their needs and wants? Consider whether your plan will be meaning to them or feel more like a burden. <o:p></o:p></div>
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What Remains<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Ashes to ashes, dust to dust- we all ends up in the same state of decomposition. The difference is how fast we get there. With immediate burial, you get there a little slower. The funeral home picks up the body, refrigerates it and places it in a casket purchased by your family before it delivers the casketed body to the cemetery for burial. Funeral homes often require embalming, which delays decomposition by one to two weeks, to keep a body presentable for a public viewing. But if you don’t have a viewing, the funeral home can’t force you to pay for it. States don’t require embalming except in special cases, and even then refrigeration or a sealed casket may suffice.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>With direct cremation, the funeral home cremates the body on site or sends it to a crematory, then gives the ashes to your family in a simple plastic or wooden box, unless you’ve bought an urn. If you want to provide a specific place for family and friends to visit, you can have your ashes placed in a niche wall, a small burial plot to a conventional plot. Or you can have your family scatter your ashes in a favorite place (but check local rules first). Disposition of the body is the priciest funeral home service. The national survey showed that prices vary widely-form $649 to $7,595 for direct cremation, and from $640-$6,800 for immediate burial. <o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Your body or cremated remains can be entombed above ground in a lawn crypt or a mausoleum or interred below ground in a single- or double-depth plot. Make sure that a cemetery allows the type of memorial marker you prefer. Choose a cemetery that will maintain the cemetery in perpetuity (not all do), in which case it will place part of your purchase price- from 5% to 20% of the cost of a plot- in a state-mandated trust fund.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>The cost of a plot- you guessed it- also varies widely, from $200 to $900 in publicly owned cemeteries, and from $1,000 to $5,000 or more in private ones, according to Costhelper.com. Many cemeteries post price lists on their websites. Even if you buy your plot in advance, the cemetery will charge other fees at the time of burial, such as for opening and closing the grave or installing a headstone. Most cemeteries require that a casket be placed in an outer burial container (typical cost: $1,300) to keep the ground level over time. “Green” cemeteries don’t require coffins or containers and often provide burial in a more natural setting (see <a href="http://greenburial.council.org/">http://greenburial.council.org</a>)<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Veterans and their spouses can be buried free in one of 135 national cemeteries with available space (see <a href="http://www.cem.va.gov/">www.cem.va.gov</a>), but they’ll still incur the cost of a cremation inurnment at Arlington National Cemetery id four months after the veteran’s death.<o:p></o:p></div>
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Donate Your Body?<o:p></o:p></div>
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Donated bodies are used by medical schools to help students understand the human body. People who make whole-body donations “are training tomorrow’s physicians,” says Paul Dudek, executive vice president of the Anatomical Gift Association of Illinois, which manages body donation for medical schools in the state. There’s a practical benefit, too. The institution that accepts your remains are returned to the family when research is completed, which can take up to two years.<o:p></o:p></div>
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Check with medical schools in your area to see whether they accept whole-body donations (there’s a good list of programs at <a href="http://anatbd.acb.medufl.edu/usprograms">http://anatbd.acb.medufl.edu/usprograms</a>). Once you’ve filled out the registration forms and other paperwork, give copies to family members so they know your wishes ahead of time, because if your body isn’t transported within hours after death, it may not be usable.<o:p></o:p></div>
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Some medical facilities will pick up the body if the death occurs within a specific geographic area. For example, the Cleveland Clinic will pay the cost of transportation within a 100-mile radius. If the recipient of your donation doesn’t provide transportation, make arrangements with a local funeral home. The funeral home can also help you come up with a backup plan- such as cremation- if the donation is rejected. In general, medical school won’t accept bodies if the deceased had a communicable disease or a systemic blood infection. Bodies may also be rejected donation if it delays transportation of the body.<o:p></o:p></div>
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In most cases, organ and tissue donors can’t be whole-body donors (although some medical schools will accept eye donors’ bodies). If you are interested in donating your organs, go to <a href="http://www.organdonor.gov/">www.organdonor.gov</a><o:p></o:p></div>
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Shop Before You Drop <o:p></o:p></div>
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Shopping of a funeral is a lot like buying a car. You choose the base model- burial or cremation – and then add options. The extra services are how a funeral home makes money, and it will sell you as many as you’re willing to buy. If you aren’t certain which services you want, chat with experts, such as a funeral director (go to <a href="http://www.nfda.org/">www.nfda.org</a>, click on “consumer resources” and “find a funeral home”), a clergy member, a funeral celebrant or a “death midwife” (go to <a href="http://www.homefuneralalliance.org/">www.homefuneralalliance.org</a> and click on “get assistance”).<o:p></o:p></div>
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Most families choose a funeral home that’s close to home- often the one their family and neighbors have used for years- but don’t let that stop you from shopping around. At the very least, you will be better prepared to negotiate with your neighborhood funeral home. Prices within a metro area vary a lot for the same services. Make sure you are within a funeral home’s service range and you won’t charged an extra transportation fee. To begin shopping, check a recent price survey from a local chapter of the Funeral Consumers Alliance (<a href="http://www.funerals.org/local-fca">www.funerals.org/local-fca</a>) or visit <a href="http://www.parting.com/">www.parting.com</a>, where you can search for funeral homes by zip code and service type and get prices.<o:p></o:p></div>
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Funeral homes generally offer packages of services, both Federal Trade Commission’s “funeral rule” (go to <a href="http://www.consumer.ftc.gov/">www.consumer.ftc.gov</a> and search for “funeral rule”) requires them to publish an itemized general price list, too. Funeral homes must give you the list if you visit (or provide prices over the phone), and they often post packages and price lists on their websites (California requires that). However, the national price survey found that three-fourths of funeral homes failed to fully disclose prices on their responses to a follow-up e-mail or phone call.<o:p></o:p></div>
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A package may cost less than the sum of the individual items, but it saves you money only if you want everything that’s included. You can ask a funeral home always charge a basic services fee (a median cost of $2,00 in 2014, according to the National Funeral Directors Association). <o:p></o:p></div>
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Packages often exclude a casket, which runs about $2,000, on average, but can range from $600 for a plain pine one to $24,000 for solid bronze model with gold-plated hardware. You can shop online at Costco and Walmart and pay as little as $950 for a casket made of steel. The funeral rule requires a funeral home to accept a casket that you’ve bought elsewhere- or built-without charging an extra fee.<o:p></o:p></div>
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After you identify a few prospects that have the services you want, call for an appointment. Are you comfortable referring your family there? If your plan includes a visitation or service at the funeral home, are the public spaces attractively decorated? If you feel as if you’re getting the hard sell, move on. <o:p></o:p></div>
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Ways To Pay<o:p></o:p></div>
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After you’ve set a budget for your funeral, you can prefund it with a “payable on death” account (also known as a Totten trust) at your bank or credit union. As trustee, you can tap the funds in an emergency, collect the interest and charge the beneficiary. When you die, your beneficiary collects the balance.<o:p></o:p></div>
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If you can have a life insurance policy, many funeral homes will accept an assignment of a portion of the proceeds, signed by your beneficiaries. Or you can buy burial or final-expense insurance policy for the relatively low level of coverage.<o:p></o:p></div>
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You can also buy a “pre-need” plan from a funeral home that lock in all or part of the cost of your funeral at today’s prices. Some consumer protections are built-in: Rather than pay the funeral home directly, in most states you must buy an insurance policy with the funeral home named as the beneficiary or stash the money in a state-managed trust fund. But the Federal Consumers Alliance recommends against prepaying because of the financial risks to you and your survivors. For example, if you move or cancel your plan, you may not receive a full refund. If you buy an insurance policy wit the funeral home as beneficiary and you die during the first few years that you pay premiums, most insurance companies won’t pay the full benefit- or anything at all. Also, your family will have some out-of-pocket expenses, such as the cost of death certificates, placement of obituaries in newspapers, and honorarium for an officiant. If you fell pressure to prepay, find another funeral home.<o:p></o:p></div>
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Protect Your Plan<o:p></o:p></div>
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Don’t lock your plan away in a safe-deposit box. Rather, keep it on file with the funeral home you’ve chosen, which you can do without prepaying, and give a copy to one or all of your children or a legal representative. Periodically update your plan, especially if your circumstances change.<o:p></o:p></div>
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The Funeral Consumers Alliance publishes “Before I Go, You Should Know,” a spiral-bound funeral planner ($15 at www.funerals.org) . While you’re at it, begin collecting and writing down the information required for your death certificate and obituary. A funeral home can provide a worksheet, or you can search online for one for your state. It’s your life, and you may know things that no one else will after you die. <o:p></o:p></div>
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<o:p> By Kiplinger's Personal Finance</o:p></div>
NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-47407617107711752632018-02-28T09:52:00.000-07:002018-02-28T09:52:29.107-07:00Financially Happy Ever After<span style="text-align: center;">You and your spouse probably have different approaches to finances. Here are some common conflicts and how to get past them. </span><br />
<span style="text-align: center;"><br /></span> <b>His and her debt. </b><br />
<div>
Being newlyweds can be in for some unpleasant surprises if they don't share detailed financial information before tying the knot. The risk of discord is especially high if a diligent saver discovers that a new spouse comes with a dowry of debt. </div>
<div>
If you are planning to get married or have recently wed and haven't discussed finances, consider exchanging your credit reports. These include information such as open lines of credit, overdue debt, wage garnishments and any bankruptcy in the past several years. "It's not going to be the most comfortable thing," says Matt Schulz, senior industry analyst at CreditCards.com. "The truth is you are a team pulling in the same direction, and one person's debt has a significant impact on the household finances."</div>
<div>
If one of you has a lot of debt, it's important to find out the reason. Student loans taken out while earning an MBA are less of a problem than credit cards maxed out during periodic spending binges.<br />
A spouse often wants to help a mate pay off debt, although he or she may be unwilling to forfeit years of savings to do so. One option is to have the entire paycheck of the person with the loan go toward paying off the debt, while the other spouse picks up the household expenses, says Smalenberger. That gives the debt disappears, while the others sees the family's net worth go up without forfeiting savings.<br />
<div style="text-align: right;">
By Elieen Ambrose, Kiplinger's Personal Finance</div>
</div>
NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-25951029282694111542018-02-21T08:51:00.000-07:002018-02-21T10:29:40.438-07:005 Ways to Save on Your Medication<ol>
<li><i>Take advantage of drugstore discounts.</i> Stores such as Kmart, Sam's Club, and Walmart offer hundreds of common generic drugs at very low prices- sometimes as low as $4 to $10- which could be less than your insurance co-pay. Ask the pharmacist whether the store has a discount program. Note: Money spent on meds purchased using these discount programs doesn't go toward your insurance deductible.</li>
<li><i>Beware pricey combo drugs. </i>When the patient on a drugs nears its end, some manufracterers reformulate the medication into something "new" they can price higher than the generic expensive migrine drug Treximet is actually a combinaion of two older, low-cost generic drugs: sumatriptan and naproxen. Nine tablets of 85-500mg Treximet cost $695 at healthwarehouse.com. But the same website offers nine 100 mg tablets of sumatriptan for less than $16 and nine 500 mg naproxen tablets for about $5. That's a savings of $674.</li>
<li><i>Ask your doctor: "How much does this drug cost?"</i> A CR poll of 200 doctors in 2016 found that they generally don't discuss the cost of a drug with their patients. But if price is an object for you and you let your doctor know that, he or she look up the drug's cost and, if necessary, help you find a more affordable alternative, such as the medication's genertic equivalent.</li>
<li><i>Don't assume using your insurance at the pharmacy is the cheapest.</i> A survey of pharmacists by the National Community Pharmacists Association found that many knew of instances of "clawbacks"- when the price your insurer makes the pharmacy charge you is more than the pharmacy's normal retail price. Think your pharmacist will flag that when it happens? Not necessary. Some pharmacists can tell you about lower prices only if you ask first. </li>
<li style="text-align: left;"><i>Ask your doctor whether you can stop taking any of your meds.</i> A 2017 CR national durvey shows that when patients asked their healthcare providers whether they can stop taking on or more of their precription medications, in 71 percent of the cases the doctor elimitated at least one drug. <span style="text-align: right;"> </span></li>
</ol>
<div style="text-align: right;">
By Consumer Reports, Issue Februrary 2018</div>
NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-74823483192354722672018-02-14T12:11:00.000-07:002018-02-14T12:11:36.052-07:003 Ways to Pay Less for Car Insurance <ol>
<li><i>Break up with your insurer. </i>Many consumers stay wedded to their car insurance company for decades. But comparison shopping among multiple insurers every three years or so can result in lower premiums. Cover lots of ground fast at thezebra.com, which offers estimates from 18 to 35 insurers, depending on your state.</li>
<li><i>Raise your collision/comprehensive deductible. </i>A two-car family could chop $500 off its annual premium by raising its collision deductible to $500, up from zero, according to our recent analysis of billions of premiums nationwide. Slice off an additional $141 with a $1,00 deductible.</li>
<li><i>Make your teens crack the books. </i>Adding a new teen driver to your policy can almost double your premium. But students under age 25 who show proof of good academic performance can earn significant discounts, especially in California, Louisiana, and Minnesota.</li>
</ol>
<div style="text-align: right;">
By Consumer Reports, Issue February 2018</div>
<ol>
</ol>
NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-31454785160317137422018-02-06T09:44:00.000-07:002018-02-06T09:49:24.232-07:00The Power of Matcha Powder and How to Incorporate It Into Your Diet<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWyLU3-1jUhV1-CMUwpsKfoFgE9dqxIlqm0OKdpQWWNt2i2qj01JrvMqsGSZOZLEJzbUdr7fyoHJXG4jyzjcg3CvigWZDsC3G2EgWkqsPwsYu4OcmoIgwWdmYwvJFUAjaWOrhSrRtY96mj/s1600/1200px-Matcha_tea.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="704" data-original-width="1200" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWyLU3-1jUhV1-CMUwpsKfoFgE9dqxIlqm0OKdpQWWNt2i2qj01JrvMqsGSZOZLEJzbUdr7fyoHJXG4jyzjcg3CvigWZDsC3G2EgWkqsPwsYu4OcmoIgwWdmYwvJFUAjaWOrhSrRtY96mj/s320/1200px-Matcha_tea.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: xx-small;">https://upload.wikimedia.org/wikipedia/commons/thumb/8/82/Matcha_tea.jpg/1200px-Matcha_tea.jpg</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-small;"><br /></span></div>
Matcha is a finely ground powder that is specifically grown to produce green tea. Matcha comes from the Japanese words "cha" as tea and "ma" as a powder. In Japan, Matcha powder is part of the traditional tea ceremony and is the most admired form of tea.<br />
Matcha is most commonly used consumed as a drink, but it can also be added to eggs, soup, guacamole, and even muffins. It is known to have high caffeine content, as much as a cup of coffee. In studies, Matcha has been associated with protection against heart disease, diabetes, cancer, dementia, and obesity. It also helps boost metabolism.<br />
<br />
1 tsp or 400gms of matcha contains 12 calories, 108 milligrams of potassium, 2 grams of carbohydrates, 2 grams of fiber, and 1 gram of protein<br />
<br />
The difference between Matcha and normal tea is that in Matcha both the water-soluble and insoluble parts of the tea are consumed. Matcha may help to lower cholesterol and blood sugar. Matcha has also been linked to helping slow down the growth of breast cancer cells and other types of cancer.<br />
Matcha can be found in most supermarkets that have a wide variety of teas. Matcha powder can also be bated drinks ordered in some coffee or smoothie shops. Good quality matcha is bright, vivid green and will have a fine powdery consistency rather than anything yellowish that has more chemicals and added sugar in it. Matcha, when consumed in large amounts daily, can lead to lead contamination.<br />
<br />
<b>Recipe for Matcha Green Tea Muffins</b><br />
<br />
<ul>
<li>1 2/3 cups of all-purpose flour</li>
<li>1/2 tsp salt</li>
<li>1 tsp baking soda</li>
<li>1/2 cup white sugar</li>
<li>1 tbsp matcha green tea powder</li>
<li>1 egg</li>
<li>1/3 cup melted butter</li>
<li>1 cup milk</li>
<li>Optional: 1/4 cup chopped walnuts</li>
</ul>
<div>
Preheat oven to 350 degrees F. Grease 12 muffin cups or line with paper muffin liners. Whisk the flour, salt, baking powder, matcha, and sugar together in a mixing bowl; set aside. Whisk together the egg, melted butter, and milk in another bowl. Stir the milk mixture into the flour mixture until just moistened. Stir in walnuts. Divide the batter amoung the prepared muffin cups. Baking in the preheated oven until golden and the tops spring back when lightly pressed, about 25 minutes. Cool in the muffin tin for 5 minutes, then remove to cool on a wire rack.</div>
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<span style="mso-bidi-font-family: OpenSans-Regular;">If you
haven't check out our Pinterest account, go check us out to find more delicious
recipes:<a href="https://www.pinterest.com/NMSU_EFCS/pins/">https://www.pinterest.com/NMSU_EFCS/pins/</a><o:p></o:p></span><br />
<div style="text-align: right;">
By Ilian Garcia, Nutrition Student</div>
</div>
NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-58605393126261968322018-01-31T11:28:00.001-07:002018-02-05T09:49:32.800-07:00Tax Law Changes: How the New Tax Affects You<div style="text-align: center;">
<span style="font-size: xx-small;"><b>Bryce L. Jorgensen, Extension Specialist in Personal and Family Finance </b></span><br />
<span style="font-size: xx-small;">Empowering People, Enhancing Lives</span><br />
<span style="font-size: x-small;"><b><br /></b></span></div>
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<span style="font-family: "cambria"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Now that lawmakers have passed a new tax plan, many are left wondering how the new plan will affect them.<span style="mso-spacerun: yes;"> </span>Below are some of the main takeaways to help you understand some of the changes and what they mean for you.<o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: "cambria";">What's happening to the standard deduction? </span></b><span style="font-family: "cambria";"><o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "cambria";">It's roughly doubling -- from $6,350 to $12,000 for individuals, and from $12,700 to $24,000 for married couples filing jointly.<span style="mso-spacerun: yes;"> </span>Because of this, more people will take the standard deduction and fewer will itemize. <o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: "cambria";">What does the bill do to the child tax credit? </span></b><span style="font-family: "cambria";"><o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "cambria";">The child tax credit is doubling -- from $1,000 to $2,000, with an increase for the refundable portion of the child tax credit to $1,400. This is great news for families with children and means a lot more money back in their pocket. <o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
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<b><span style="font-family: "cambria";">What if I give to charity? </span></b><span style="font-family: "cambria";"><o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "cambria";">The charitable deduction will remain as it is. So, if you itemize your deductions, you may be able to deduct charitable contributions that are made to qualifying organizations. According to the IRS, you may deduct up to 50 percent of your adjusted gross income, although some filers are limited to 20 percent and 30 percent. <o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: "cambria";">Do I still have to pay Obamacare penalties if I don't have health insurance? </span></b><span style="font-family: "cambria";"><o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "cambria";">No.<span style="mso-spacerun: yes;"> </span>The new tax law eliminates penalty under the Affordable Care Act for failing to have health insurance.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
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<b><span style="font-family: "cambria";">How will the tax plan affect homeowners or home buyers? </span></b><span style="font-family: "cambria";"><o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "cambria";">The mortgage interest deduction will stay in place for all homeowners with existing mortgages. If you're about to buy a home, the home mortgage interest deduction will be available <span style="mso-bidi-font-weight: bold;">for mortgages</span> up to $750,000. <o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: "cambria";">Can I still deduct my state and local taxes? </span></b><span style="font-family: "cambria";"><o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "cambria";">Up to a point, and you'll have to make a choice. Filers will be able to write off the cost of state and local taxes, up to $10,000. And they must choose from among sales, income and property taxes for the deduction, instead of being able to deduct all local taxes. <span style="font-size: 11pt;"><o:p></o:p></span></span></div>
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<br /></div>
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<b><span style="font-family: "cambria";">Are your children in private school? </span></b><span style="font-family: "cambria";"><o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "cambria";">Under the tax plan, parents will be able to use up to $10,000 per year tax-free from 529 college savings accounts for K-12 tuition. According to the laws on the books right now, those funds can only be used for college plans.<span style="font-size: 11pt;"><o:p></o:p></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<b><span style="font-family: "cambria";">How big a tax cut did corporations get? </span></b><span style="font-family: "cambria";"><o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "cambria";">The tax legislation lowered the corporate tax rate from 35 percent to 21 percent. Because of this corporate tax cut, at least in part, many businesses are raising minimum wages and/or giving bonuses to their employees.<span style="mso-spacerun: yes;"> </span>For a list of some of the </span><span style="font-family: "cambria";">companies see </span><span style="font-family: "cambria";"><a href="http://money.cnn.com/2018/01/11/news/economy/tax-law-raises-bonuses/index.html">http://money.cnn.com/2018/01/11/news/economy/tax-law-raises-bonuses/index.html</a></span></div>
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<span style="color: #595959; font-family: "cambria"; font-size: 9.0pt;"><br /></span></div>
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<b><span style="font-family: "cambria";">How might taxes in a family with two children look under the new tax law?</span></b><span style="font-family: "cambria";"><o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "cambria";">Let's take a couple that fits the typical idea of "middle class." Mary and John are married, have two children and two jobs, earning a combined $71,000 -- the U.S. median for a family last year. Like about two-thirds of taxpayers, they don't itemize but take the standard deduction. Let's also assume they contribute a tenth of their joint income to a tax-deferred 401(k) plan run by their employer.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
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<span style="font-family: "cambria";">Under current law, the standard deduction and personal exemptions for Mary and John and their two dependents bring their taxable income down to $35,000; they also benefit from the child tax credit, bringing the family's total federal taxes to $2,317. (That figure doesn't include payroll taxes that are also taken out of their paychecks.)<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "cambria";">Under the new tax plan, they would have slightly more taxable income -- $39,900 -- as a result of a doubling of the standard deduction for a married couple while doing away with personal exemptions. The tax bracket they're in would go down from 15 percent to 12 percent; the child tax credit would also double, reducing their federal liability to just $407. So all other things being equal, the family would save $1,910 in federal income taxes under the new tax law.<span style="mso-spacerun: yes;"> </span>(</span><span style="color: #595959; font-family: "cambria";">From </span><a href="https://www.cbsnews.com/news/gop-new-tax-bill-winners-and-losers-4-different-families/"><span style="font-family: "cambria";">https://www.cbsnews.com/news/gop-new-tax-bill-winners-and-losers-4-different-families/</span></a><span style="color: #595959; font-family: "cambria";">)<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "cambria"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Calibri; mso-hansi-theme-font: major-latin;">If you’re single, here’s what your tax bracket looks like versus what you’re currently paying.<o:p></o:p></span></div>
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<span style="font-family: "cambria"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Calibri; mso-hansi-theme-font: major-latin;">For married couples filing jointly, here’s how the rates work out under the new tax bill:<o:p></o:p></span></div>
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<span style="color: #595959; font-family: "cambria"; font-size: 9pt; text-align: left;">Adapted from <</span><a href="https://www.cbsnews.com/news/gop-tax-bill-how-the-new-tax-plan-will-affect-you/" style="text-align: left;"><span style="font-family: "cambria"; font-size: 9pt;">https://www.cbsnews.com/news/gop-tax-bill-how-the-new-tax-plan-will-affect-you/</span></a><span style="color: #595959; font-family: "cambria"; font-size: 9pt; text-align: left;">></span></div>
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NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-10744522356748698142018-01-31T11:28:00.000-07:002018-02-05T09:49:51.622-07:00Identity Theft Protection Following the Equifax Breach<div align="center" class="MsoNormal" style="margin-top: 4.45pt; text-align: center;">
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<br />
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<b><span style="font-family: "cambria";"><span style="font-size: x-small;">Bryce
L. Jorgensen, Extension Specialist in Personal and Family Finance<o:p></o:p></span></span></b></div>
<div align="center" class="MsoBodyText" style="line-height: 115%; margin: 0in 5.2pt 0.0001pt 0in;">
<span style="font-family: "cambria"; line-height: 115%;"><span style="font-size: x-small;">Empowering
People, Enhancing Lives</span></span></div>
</div>
<div class="MsoBodyText" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 5.95pt; margin-right: 5.2pt; margin-top: 0in; text-indent: -.05pt;">
<o:p></o:p></div>
<div class="MsoBodyText" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 5.95pt; margin-right: 5.2pt; margin-top: 0in; text-indent: -.05pt;">
<br /></div>
<div class="MsoBodyText" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 5.95pt; margin-right: 5.2pt; margin-top: 0in; text-indent: -.05pt;">
The Consumer Financial Protection Bureau (CFPB) also has some great
resources on what you can do to protect your identity: <a href="https://www.consumerfinance.gov/about-us/blog/identity-theft-protection-following-equifax-data-breach/">https://www.consumerfinance.gov/about-us/blog/identity-theft-protection-following-equifax-data-breach/</a><span style="mso-spacerun: yes;"> </span>and how you can dispute errors on your credit
report: <a href="https://www.consumerfinance.gov/ask-cfpb/how-do-i-dispute-an-error-on-my-credit-report-en-314/">https://www.consumerfinance.gov/ask-cfpb/how-do-i-dispute-an-error-on-my-credit-report-en-314/</a>
<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoBodyText" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 5.95pt; margin-right: 5.2pt; margin-top: 0in; text-indent: -.05pt;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<b>What
You Can Do To Protect Your Credit Data</b><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
Steps you can take to protect your
personal information from being misused:<o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<b>Find out if your information may
have been exposed.</b> You can do this by entering your last name and the last
six digits of your Social Security number at <a href="https://www.equifaxsecurity2017.com/potential-impact/">Equifax's website</a>.
The site will tell you if you've been affected by the data breach - <a href="https://www.equifaxsecurity2017.com/potential-impact/">https://www.equifaxsecurity2017.com/potential-impact/</a>.<o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="mso-spacerun: yes;"> </span> <o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<b>You can enroll for a free year
of credit monitoring.</b> Whether or not your information was exposed, U.S.
Equifax consumers are eligible for year of free <a href="https://www.equifaxsecurity2017.com/trustedid-premier/">credit monitoring
and other services</a>. The site will give you a date when you can come back to
enroll - <a href="https://www.equifaxsecurity2017.com/trustedid-premier/">https://www.equifaxsecurity2017.com/trustedid-premier/</a>
<o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<b>Contact the nationwide credit
reporting companies and review your free credit reports from each of them.</b>
You are entitled to a free credit report every 12 months from each of the three
major consumer reporting companies (Equifax, Experian and TransUnion). You can
request a copy from <a href="https://www.annualcreditreport.com/index.action">AnnualCreditReport.com.</a><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div class="MsoBodyText" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 5.2pt; margin-top: 0in; text-indent: -.05pt;">
<b>Be
sure to monitor your accounts for any unusual activity.</b> Accounts on your
credit reports that you didn't open, incorrect personal information on your
credit reports, and credit inquiries from companies you've never contacted are
all potential signs of fraud or identity theft.<span style="mso-spacerun: yes;">
</span>If you find an errors on your report you can dispute them here: <a href="https://www.consumerfinance.gov/ask-cfpb/how-do-i-dispute-an-error-on-my-credit-report-en-314/">https://www.consumerfinance.gov/ask-cfpb/how-do-i-dispute-an-error-on-my-credit-report-en-314/</a><span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<b>Consider placing a credit freeze</b>.
<a href="https://www.consumer.ftc.gov/articles/0497-credit-freeze-faqs">Placing
a credit freeze</a> on your reports makes it more difficult for a thief to open
a new account in your name. Remember that a credit freeze cannot prevent a
thief from making changes to your existing accounts - <a href="https://www.consumer.ftc.gov/articles/0497-credit-freeze-faqs">https://www.consumer.ftc.gov/articles/0497-credit-freeze-faqs</a>
<o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<b>Consider setting a fraud alert</b>.
This requires creditors to <a href="https://www.consumer.ftc.gov/articles/0497-credit-freeze-faqs#difference">verify
your identity</a> before issuing a credit card, opening a new account or
increasing a credit limit on an existing account. A fraud alert will not
prevent a lender from opening credit in your name the same way a freeze does,
but it does require lenders to take additional steps to verify your identity
first - <a href="https://www.consumer.ftc.gov/articles/0275-place-fraud-alert">https://www.consumer.ftc.gov/articles/0275-place-fraud-alert</a>
<o:p></o:p></div>
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<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
Found
at NPR: <a href="http://www.npr.org/2017/09/14/550949718/after-equifax-data-breach-consumers-are-largely-on-their-own"><span style="font-family: "calibri";">http://www.npr.org/2017/09/14/550949718/after-equifax-data-breach-consumers-are-largely-on-their-own
</span></a><span style="font-family: "calibri";"><o:p></o:p></span></div>
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<br /></div>
<div style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: -22.5pt; margin-right: 0in; margin-top: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<b>Experts
Recommend Freezing your Credit</b></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<o:p></o:p></div>
<div class="MsoBodyText" style="line-height: 115%; margin-bottom: .0001pt; margin: 0in; text-indent: -.05pt;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
Experts also recommend that
consumers <b style="mso-bidi-font-weight: normal;">freeze</b> their credit to
reduce their risk of becoming an identity theft victim. Freezing your credit has
to be done individually with each of the “Big Three” credit reporting agencies
(Equifax, Experian, and TransUnion). By freezing your credit, you prevent
potential creditors from accessing your credit file, thereby preventing
identity thieves from opening accounts in your name. However, credit freezes
will not deter non-credit related frauds such as tax refund identity theft and
health insurance fraud and cannot prevent a thief from making changes to your
existing accounts.<o:p></o:p></div>
<div class="MsoBodyText" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 10.1pt;">
Credit freeze
requests can be made online, by phone, or by certified U.S. mail. Expect to
devote some time to this task. Below is contact information for each credit
reporting agency for each method of contact to request a credit freeze. Also
see <a href="http://clark.com/personal-finance-credit/credit-freeze-and-thaw-guide/">http://clark.com/personal-finance-credit/credit-freeze-and-thaw-guide/</a>
<o:p></o:p></div>
<h1 style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 10.4pt;">
<span style="font-size: small;">Online<o:p></o:p></span></h1>
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Equifax: <a href="https://www.freeze.equifax.com/Freeze/jsp/SFF_PersonalIDInfo.jsp"><span style="color: blue;">https://www.freeze.equifax.com/Freeze/jsp/SFF_PersonalIDInfo.jsp</span></a><span style="color: blue;"> <o:p></o:p></span></div>
<div class="MsoBodyText" style="line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 1.75pt;">
Experian: <a href="https://www.experian.com/freeze/center.html"><span style="color: blue;">https://www.experian.com/freeze/center.html</span></a><o:p></o:p></div>
<div class="MsoBodyText" style="line-height: 115%; margin-bottom: .0001pt; margin: 0in;">
TransUnion:
<a href="https://www.transunion.com/credit-freeze/place-credit-freeze"><span style="color: blue;">https://www.transunion.com/credit-freeze/place-credit-freeze</span></a><span style="color: blue;"> <o:p></o:p></span></div>
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Innovis:
<a href="https://www.innovis.com/personal/securityFreeze"><span style="color: blue;">https://www.innovis.com/personal/securityFreeze</span></a><o:p></o:p></div>
<h1 style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 10.7pt;">
<span style="font-size: small;">Telephone<o:p></o:p></span></h1>
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Equifax: 800-685-1111<o:p></o:p></div>
<div class="MsoBodyText" style="margin-left: 0in;">
Experian: 888-397-3742<o:p></o:p></div>
<div class="MsoBodyText" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 1.95pt;">
TransUnion: 888-909-8872<o:p></o:p></div>
<div class="MsoBodyText" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 1.95pt;">
Innovis: 800-540-2505<o:p></o:p></div>
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<br /></div>
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<b>U.S. Mail</b></div>
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Equifax: Equifax
Security Freeze, P.O. Box 105788, Atlanta, GA 30348 <o:p></o:p></div>
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Experian: Experian,
P.O. Box 9554, Allen, TX 75013<o:p></o:p></div>
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TransUnion: TransUnion LLC, P.O. Box 2000,
Chester, PA 19016<o:p></o:p></div>
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<br /></div>
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The
<a href="https://www.transunion.com/credit-freeze/credit-freeze-information-by-state"><span style="color: blue;">costs</span><span style="color: blue; text-decoration: none;"> </span></a>of security freezes vary from state to state
and may vary depending on whether someone is or is not a victim of identity
theft.<o:p></o:p></div>
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For mailed
security freeze requests, include the following information in a cover letter
format:<o:p></o:p></div>
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Adapted
from Barbara O’Neill, Rutgers Cooperative Extension</div>
NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-51730002655436548422018-01-24T14:16:00.000-07:002018-01-24T14:16:47.805-07:00Financially Happy Ever After<div style="text-align: center;">
You and your spouse probably have different approaches to finances. Here are some common conflicts and how to get past them. </div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Different Money Styles</b></div>
<div style="text-align: left;">
Opposites attract, and that's especially true when it comes to dealing with money. Even if both partners start off their relationship with similar ways of handling money, over time they will become opposites, says Olivia Mellan, author of Money Harmony. For instance, if two spenders marry, eventually one will become a saver relative to the other, she says. "Otherwise, they end up bankrupt in four minutes."</div>
<div style="text-align: left;">
Mellen, a therapist for 42 years, has identified six categories of money opposites: The spender and the saver or hoarder. The money avoider and the money worrier. The risk taker and the risk avoider. The money merger (who wants to combine all the finances) and the money separatist. The planner ( who digs into the nitty-gritty detail) and the dreamer (who has a grand vision but no idea how to get there). The partner who thinks money is corrupting and the money amasser who believes that the person who dies with the most money wins.</div>
<div style="text-align: left;">
Opposite styles often lead to friction, which is why money consistency one of the top causes of marital conflict, Mellen says. Spouses need to learn to empathize with each other by walking in the other person's shoes. She recommends an exercise in which each spouse adopts the other's money style for at least six weeks. So the spender, say, would save money while the hoarder would open the purse strings. This will move them closer to each other's style- or at least give each a better understanding of the other's viewpoint. They can repeat the exercise when they drift far apart in styles again, she says. </div>
<div style="text-align: right;">
By Eileen Ambrose, Kiplinger's Personal Finance<span style="font-size: x-small;"> </span></div>
NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-58560356938115809982018-01-18T13:00:00.000-07:002018-01-18T13:00:19.424-07:00Physical Activity and Kids: Information for ParentsIt’s a simple fact. Whether you are an adult or an adolescent, physical activity enhances your health, both physically and mentally. Combined with eating well, physical activity is what the both (and mind) needs, and just what the doctor ordered.<br />
Being physically active helps develop a more durable heart, veins, arteries, and muscles and also increases muscular strength and flexibility.<br />
Being physically active improves the functioning of the body, affects how much muscle a person has, and contributes to weight management. Increased physical activity has been associated with an increased life expectancy through decreasing risks of diseases such as heart disease, stroke, diabetes, and high blood pressure. Research has also shown that physical activity can reduce symptoms of anxiety, depression, and stress, and improve mood and overall psychological well-being.<br />
<br />
<b>Examples of Moderate Physical Activity</b><br />
• Light bike riding, rollerblading, skateboarding, walking the dog, walking to school, golfing, playing on a jungle gym, flying a kite, playing hopscotch, playing catch, doing active chores, shooting baskets, and tossing a Frisbee<br />
<br />
<b>Examples of Vigorous Physical Activity</b><br />
• Fast bike riding, playing soccer, running, playing kickball, jogging, dancing, jumping rope, playing tag, aerobics, swimming laps, fast skating, and karate<br />
<br />
<div style="text-align: right;">
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To read about more specific physical
activities recommendations for children check out our publication: <a href="http://aces.nmsu.edu/pubs/_i/I103/welcome.html">http://aces.nmsu.edu/pubs/_i/I103/welcome.html</a><span style="font-size: medium;"><o:p></o:p></span></div>
NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0tag:blogger.com,1999:blog-3789254948066932613.post-82328825858634202192018-01-12T12:53:00.000-07:002018-01-12T12:53:49.872-07:00How to Start Saving Money?<span style="font-size: large;">Keep it Separate and Make it Automatic</span><br />
<span style="font-size: large;"><br /></span>
If you haven't heard the phrase "pay yourself first," it will change your life.<br />
If you don't automate your savings, you're much more likely to reach the end of the month and realize you've spent what you had planned to save.<br />
Once you cut back on your spending and start to have some spare cash, it;s important to keep it in a safe place so you won't spend it- because no matter how disciplined you are, if it;s there, it's tempting.<br />
So if you don't already have a savings account, open one. Having a separate account for each goal can also keep you more disciplined and help you keep tabs on everything.<br />
Then budget out how much extra money you will have each month for each goal and set up an automatic direct deposit from your paycheck. Have each specific amount sent directly to each account- that way the money is put into savings before you have the chance to spend it.NMSU Extension Family and Consumer Scieneshttp://www.blogger.com/profile/07010478920593336356noreply@blogger.com0