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SlMLYAY TYMOO
WaKM SIHIN;Sf OltliCON 97761
January 16, 1987 Pup
Make reasonable New Year's resolutions
Are New Year'i resolutions made
only to be broken? That depends
on how you go about it and
according to social psychologists
how well you understand yourself.
If your list of resolutions reflects
unrcalistics goals ("I resolve never
to lose my temper again") or basic
dissatisfaction with yourself ("111
be a better mother this ycaO, or if
your stringent demands tempt you
to fail ("no more chocolate bars,
ever"), you may be setting yourself
up for disappointment and frustra
tion. Making resolutions is one form
of goal setting. Reachable goals
with a little room in them for fail
ure and restarting are likely to be
more serviceable than the impossi-
Money resolutions
to consider
Consider these ideas for finan
cial resolutions for the new year:
1 . Save ten percent a month right
off the top of your paycheck. That
way, you will be able to cover
emergencies and make down pay
ments on major purchases.
2. Organize your vital records.
3. Leave your credit cards at
home when you're "just shopping."
4. Comparison shop by telephone.
That will save time and money, and
reduce impulse buying.
5. Get control of impulsive mail
order shopping. Fill out the order
form down to the last detail, then
put it away. If you still want the
item a week later, than mail the
form.
6. Make your will. Consult a
attorney for legal advice.
Resolutions are made with good
intentions, but most are not kept
because they are not well planned.
Set a date for changing your behavior.
ble dream. As reported recently in
thejournal of personality and social
psychology, "proximal goals" that
is attainable ones provide a sense
of satisfaction that can improve
future performance. Children, for
example, whoaredctcrmincd simply
to learn the arthmetic lesson at
hand may make more progress
than those worrying about more
distant goals. Resolving to make a
two-mile walk a part of your daily
routine is better than promising
yourself to "get back in shape."
And if you miss your walk for a day
or two, you need not feel guilty.
Just start walking again.
It also helps to state your resolu
tion positively. Instead of vowing
to go on a diet, promise yourself a
healthier style of eating more fiber
and vitamins, less fat. cholesterol, ,
sugar, and salt. Than plan a week's
menu that fills your requirements
but sounds appetizing, too. Carry
ing out a resolution should offer
some intrinsic satisfactions on the
way to the goal.
So keep your resolutions simple,
and start with the idea of being
kind to yourself, rather than pun
ishing past misdemeanors. Having
a lew clearly defined gouls set down
on paper can help you get where
you want to go. And with resolu
tions like these, why wait till New
Year's?
Soda can add sparkle
Daking soda can make bathroom
surfaces shine. Sprinkled on a damp
sponge, baking soda will gently
clean your fiberglass shower stall,
shower curtain and plastic toilet
scat cover as well as the sink and
tub. It is strong enough to remove
soap residue and mildew but no
matter how hard you scrub, baking
soda won't scratch the surface.
A
OREGON STATE UNIVERSITY
GXTGNSION
SERVICE
The Oregon State University Extension Service
otters educational programs, activities and
materials without regard to race, color, sex.
age, religion, national origin or disability.
Clay Penhollow
Mollle Marsh
Arlene Boileau Joan David
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Local youths were not idle during the Christmas vacation as many trekked to ML Bachelor for a try at cross
country skiing. Doug Dunlap demonstrated to inexperienced skiers how to fall without injuring themselves.
Substance abuse "Up" among youth
One of the most alarming signs
of our times is the ever-growing
number of school-age children who
being introduced to, and using,
alcohol, tobacco, marijuana,
cocaine, heroin, and hallucinogenic
drugs (LSD, PCP).
' National experts estimate the
American youth have the highest
rate of drug involvement found in
any developed country in the world.
The University of Michigan's
Social Research Institute has mon
itored the patterns of alcohol and
drug abuse among America's high
school seniors since 1975. Institute
reports indicate that between 1975
and 1984 the percent of high school
seniors have used marijuana or
hashish increased from 47 to 55
percent; cocaine from nine to 16
percent, and alcohol from 90 to 93
percent.
On the more promising side of
the statistics, the use of hallucino
genic drugs has decreased from 16
to 1 1 percent, and cigarettes from
74 to 70 percent.
Apparently, anti-drug alcohol pub
lic service announcement campaigns,
proposed drinking age legislation,
tighter school policies, community
task forces, and celebrities lending
their names to prevention efforts
have accomplished little.
The intensity and high frequency
of alcohol use among high school
seniors is not just an occasional
flirtation with a can of beer. Of the
93 percent of high school seniors
having used alcohol more than
once, the majority report having
used it ten or more times annually
with 28 percent reporting 40 or
more alcohol-use events in the past
year.
That figures out to over three
times a month for the most freqent
users. Nearly half the seniors in a
two-state survey reported consum
ing "five or more drinks in a row"
during the two weeks before the
survey was conducted. Sixty-one
percent of the two-state survey
group reported driving a vehicle
afterdrinkinginthe last 12 months.
The patterns of chemical use by
kids in elementary and junior high
school are even more unsettling.
In a recently completed study of
8,000 fifth through ninth grade
students, nearly one out of four
had used alcohol in the past 12
months, and one out of ten report
being drunk at least once during
that period of time.
Parents, schools, and youth
leaders are the most important
components in preventing adoles
cent chemical abuse. Six positive
influences on adolescents are:
Parental expectations: Alcohol
and drug use is low among adoles
cents whose parents set strict rules
grams or organizations have less
chemical use.
Social competency. Social skills
such as friendship-making, com
munications, decision-making, and
the ability to say "no" are deve-
,ahp.ut chemical use, enforce, the the ipped in families, schools, churches.
rules and monitor behavior. 1 hese ana community programs.
parental expectations that drug use
is not part of the adolescent rite of
passage.
Peer influence. Chemical use or
avoidance is strongly related to
what friends do. Parents can steer
children toward relationships, groups
and social events that are drug free.
School environment. Chemical
use tends to be lower where firm
policies about drug use are main
tained and enforced.
Social activities. Adolescents
involved in adult-supervised pro-
Ten factors that
affect blood pressure
bxercise. Most experts suggest
Personal values. Adolescents who
refrain from drug use are more
committed to education, and goals
for their future. Such children are
more committed to people-helping
activity, more confident of their
future, more confident in religious
values, and feel more accepted by
friends and family. r
There influences work best in a
combined effort when parents and
community cooperatively assume
responsibility for the promotion of
healthy, and wholesome experien
ces for young people.
i
II
4
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Mariel Sanders gave cross country skiing a try in December at Ml
Bachelor. A family ski trip is planned for January 31 . For more informa
tion, contact the Extension office.
Banana Shakers
Freezing the sliced banana makes
the drink colderand more refreshing.
1 cup unsweetened pineapple juice
1 cup skim milk ' 1
1 cup vanilla ice milk '
2 ripe large bananas, peeled, sliced,
and frozen.
2 teaspoons vanilla. '
In a blender container combine
all ingredients. Cover and blend
mixture til smooth. Makes four
servings.
Nutrition information per serv
ing: 124 calories, 3 g pro., 20 g
carbo., 4 g ft, 16 mg. chols., 61 mg.
sodium. U.S.S EDA: 12 percent C.
II percent riboflavin, and 13 per
cent calcium.
aerobic exercise for 20 to 30 min
utes at least three times a week to
lower mildly elevated blood pressure.
Potassium. High intake appears
to lower high blood pressure slightly.
Eat three to four servings of grain
products, fresh fruits and vegeta
bles daily to maintain potassium
intake.
Calcium. Extra calcium may lower
blood pressure. Eat low-sodium,
low-fat milk products to get the
recommended daily allowance of
calcium (1,000 mg for men; 1,000
to 1,500 for women).
Polyunsaturated fat (corn, soy,
safflower oil). Lowers high blood
pressure in some cases. Despite
potential benefits, daily intake
should be no more than ten to 12
percent of total calories.
Vegetarian diet. Lowers high blood
pressure, perhaps because it is low
in sodium and high in potassium,
polyunsaturated fat, and fiber.
Sodium. High intake increases
blood pressure. Limit intake to
three grams a day by avoiding
high-sodium foods and not adding
salt during cooking or eating.
Stress. Effect may vary greatly,
but repeated stress appears to raise
blood pressure, while relaxation
techniques may lower blood pressure.
Obesity. Gaining excess weight,
especially between ages 24 and 36,
usually raises blood pressure; los
ing weight at a moderate pace
almost always lowers high blood
pressure.
Consider a cow's needs
Table 1. Nutrient Requirements for Beef Cattle
(Daily nutrients in lbs. per animal)
WEIGHT
(lb)
INTAKE
(lb)
DAILY GAIN
(lb)
CRUDE PROTEIN
(lb)
Third Trimester of Pregnancy:
1,000
1 , 100
1,200
20
22
24
.7
.7
.7
06
12
19
First 3-Months Postpartums
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1,000
1 , 100
1,200
25
27
30
4 H leader Caroline Tohet third from left, was presented the 'Outstanding Coopera" award given byOSU
Extension Service at then annual agent's conference in Corvallis. Local Extension staff recommended
Caroline for the award based on her 25 years' involvement with local 4 -f I programs and youth.
Nutritional requirements of the
productive cow must be considered
in terms of her biologial cycle. She
has both critical and non-critical
feeding periods during this cycle.
The energy maintenance require
ment for the mature cow is con
stant (Fig. 1), although it actually
increases in times of stress (extreme
cold or heat).
The energy requirement for preg
nancy lactation should increase cor
responding to the biological cycle
ofthecow(Fig. 1). The critical feed
periods for energy consumption
correspond to the last I 3 of preg
nancy (3rd trimester) and to the
first three months postalving. The
non-critical feed period for the cow
is from late lactation through the
second trimester of pregnancy.
Table 1 shows the cow's daily
requirements for dry matter, crude
protein, energy (TDN), calcium
and phosphorus during these criti
cal feed periods.
The first critical feed period
last trimester of pregnancy is a
time of rapid fetal growth. In this
period, the fetus should gain an
average of .7 pound per day.
1 .89
1 .98
2.13
Once the cow has calved, her
ration must be increased to meet
the increased demand of lactation.
She must also be in condition to
conceive during the 83-day post
calving period if she is to calve
Total daily arcrfy raquramant
Total drOMtihli nutrient! (TON I H)
2T
TDN
(lb)
, 9.4
10.0
10.7
1 1.0
11.7
12.3
Ca
(lb)
.033
.033
.035
.057
.059
.062
P
(lb)
.033
.033
.035
,057
059
062
chronologically (every 365 days).
For more information, consult
The Cow-Calf Management Guide,
Oregon State University Extension
Service, or call at 553-1161, ext.
238.
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Entrgy ctlf must
twve from grM
or crep fMd
Energy required for
teul development
E nergv cow must
heve for edeauete
mi Hi production
Energy cow
mut hev for
grumg activity
Energy cow
mutt have for
body mentennce
Cert bom Jcow opnce'wed JcM weened
IS
-rrjcei period-
10 11 12 Momfci
ttonmicl oenod
90 90 dew penuwi 100 deyi port pertvm