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Spilyay tymoo
Warm simhngs, oumon 9776!
June 5, 1987 Tap
Stress Management necessary for
Managing stress sounds like a
serious business, but it doesn't have
to be. On the lighter tide of stress
management are itrategiei such as;
iweat profusely, thoot spit wads,
weep loudly, shop 'til you drop,
and scream a lot.
Even serious students of stress
management say a given percen
tage of people handle stress with a
sense of humor, quick denial or
dancing it away.
Stress management doesnt mean
getting rid of all stress or pretend
ing it isnt there. Rather, it means
making thoughtful decisions about
which stress to keep, which to let
go and what activities will relieve
the tension your body builds in
response.
Think of stress as a charge of
energy intended to help you man
age, adjust and control the trivial
and traumatic events that come
from living with happenings that
make life less than satisfactory.
While stress is a very complex
mind and body reaction, you can
make a habit of listening to your
combined stress signals.
The stress-related diseases you
read about do not grab you with
out warning. They are the result of
enduring faint symptoms such as
headaches resulting from mental
You lose in the blame game
Being raised in a society that
rewards us for being "good boys
and girls" makes it difficult to
admit weare imperfect human beings
living in an imperfect world. But,
of course, there is imperfection
everywhere and in everything.
Despite being citizens of a nation
that prides itself on independence
and self-direction, many react to
imperfection in themselves and
others in the workplace and at
home by seeking someone or some
thing to blame when things go
wrong.
The way individuals deal with
bad experiences or decisions sub
stantially affects how they resolve
problem situations, and also how
supportive family members and
co-workers will be able to be.
It is easy to fall back on the habit
Pollinization
Fruit trees sometimes fail to set
fruit in spring for a variety of rea
sons, including late frosts, absence
of bees or lack of a nearby polliniz
ing tree. If the weather and bees
corporate and a backyard fruit tree
still fails to bear fruit, lack of a
pollinizer may be the problem.
All sweet cherries and most var
ieties of apples and pears grown in
Oregon won't set fruit unless they
receive pollen from a pollen-compatible
variety planted nearby.
The pollen of three commonly
grown sweet cherry varieties-Bing,
Lambert and Royal Ann-will not
cause fruit to set on each other. A
fourth variety, such as Sam or Van,
is needed to pollinize any of the
other three.
Apple varieties that don't set
fruit when self-pollinated do have
pollen that will set fruit on other
varieties. For example, delicious,
which doesn't set fruit with its own
Dollen. will set fruit on Golden
Organization key to success
A generation or two may have to
pass before working mothers stop
feeling anxiety and guilt about tak
ing a job. Society will only truly be
liberated when both men and women
can freely choose to be homemak
ers, workers, or both, and feel good
about it.
In the meantime, the facts of life
are that continous, sometimes fran
tic, energy is needed to keep kids,
spouses, and bosses satisfied and
happy. Time is what really separ
ates working mothers and fathers
from everyone else.
Working married couples have
less time in which to do house
work, care for children, repair sinks,
sew, mend or launder clothes, shop,
write letters, love a spouse, or relax
and have lun. What two-worker
familes need more than anything
else is organization.
Organizing and scheduling is not
a trap as some people fear. Days
are already organized into hours.
The challenge is to arrange hours
and minutes to your advantage.
Believe it or not, it's always pos
sible to run a household more
smoothly, see more of your famliy.
and have more opportunities for
leisure. Sometimes at 7:00 a.m. to
5:30 p.m. organization enables you
to just plain survive.
M ost working couples have deve
loped a form or organization. Within
your plan you might look toward
greater effectiveness with imagina
tive scheduling. When someone is
about to start a new job. summer
vacation, or a change in a family
member's activity, block out a weekly
family sched ule. Setting things down
methodically on paper with pencil
and mlcr makes everyone's com
over-load, backaches from carry
ing heavy problems, or stomach
aches from swallowing frustration
and anger.
In spite of minor ailments, such
a irritability, confused thinking,
depression, or apathy, we tend to
forge ahead not being really sick
but not feeling well either.
Dr. Hans Sclyc. an early researcher
in the stress and health connection
claimed, "stress is the spice of life.
Like spice, a certain amount fla
vors and motivates your life, but
too much gags you."
Everyday brings countless opportu
nities for choosing to interpret situa
tions as threatening. The school
calls warning that Susan is not
keeping up her homework, rumors
circulate of an upcoming promo
tion in the department, co-workers
stop talking when you enter a room
and the company auditors are due
next week.
To top it off the kids ate the
spaghetti reserved tor a warm-up
dinner as an afternoon snack.
I would not suggest this as a time
to look around saying "How can I
make this a terrific stress manage
ment experience?" If. over the years,
you've learned to agonize, fuss and
fume over all the hitches that spoil
of looking for scapegoats to blame
for poor choices or mistortunes.
But scapegoating destroys rather
than strengthens the support needed
from family members and
co-workers.
While striving to be perfect, blame
is heaped on spouses, children,
teachers, bosses or government de
pending on who is handy. You can
blame the world for not treating
you right and it doesn't care, but
blaming those close to you hurts
them. They are never endeared to
you through blame.
Changes such as lay-offs, new
job descriptions, failing markets,
ecological restrictions and economic
instability are felt by rural and
urban families alike. But few escape
frustration and aggravation through
playing the blame game.
may be neccessary to set
delicious.
In contrast, Gravenstein, which
requires an early-blooming pollin
izer such as Lodi, does not produce
good pollen for other apple varie
ties. Mcintosh is self-unfruitful,
but will pollinize other early-blooming
varieties such as Gravenstein.
Some varieties such as Rome Beauty
and Newtown are self-fruitful.
Bartlett pears may set a few seed
less pears without cross pollina
tion. However, they will set more if
pollinized by Anjou. Bosc and Co
mice pear trees will pollinize each
other with satisfactory results.
There are several ways to make
sure a cross-pollinating variety is
on hand. One is to plant pollen
compatible trees when starting the
home orchard. The trees should be
within 100 feet of one another to
insure adequate pollinization. If
space for more than one tree is not
available, the pollinizer can be
grafted to the main variety.
ings and goings more visible and
predictable. It's a beginning place
that lets you see if anyone is over
scheduled or has transportation
problems.
On your schedule, block out
time for routine chores, laundry,
special cleanup and leisure. Leave
room around the edges of the sche
dule for last-minute emergencies or
moving an activity to another time.
Time management experts suggest
you leave an hour a day unsche
duled for'Mag time."No one is ever
machine-perfect. You might also
leave one night a week for "catch
up time."
To make a schedule realistic,
evaluate how well you are doing at
the end of the week. If your weekly
timetable leaves you exhausted and
behind schedule, make a new
schedule.
Make schedule adjustments by
cutting down on the total number
of activities. Check to make certain
you aren't changing too many things
at once. Leave room for the unex
pected. Dont forget what you were
supposed to be doing, and avoid
procrastinating.
There is an art to scheduling that
is learned through soul searching,
observation, practice, and a lot of
trial and error. No one knows how
a schedule will work until it is tried,
recycled and tried again. Like any
new routine, the first days are the
hardest.
Once established, everyone sur
prisingly into line most of the
time. As working parents, the few
minutes you sit down to organize
and schedule your life results is a
calmer, more reliable, more pro
ductive and happier life.
your day, youH likely gear up to
right. On the other nana, try recal
ling stress management messages
onto your mental monitor.
Keeping in mind that stress is a
response to threats real or imagined,
the monitor would say:
Does the threat really exist or is
this just inconvenient and awful?
Are these situations hazardous
to my work or family relationships?
Can I make a difference now?
If the answer is "no" to all three
questions, dont waste energy on
the stresss of that particular
situation thev are not threaten
Home equity loans are
Even though new federal tax
laws have generated a lot of inter
est in home equity loans, borrow
ing against your house may be a
poor choice.
The new federal income tax law
is phasing out deductions for inter
est on consumer loans, but permits
the deduction of interest paid on
home equity loans. Oregon lending
institutions are gearing up with
advertising campaigns to capitalize
on the expected surge on consumer
interest in home equity loans.
The home equity loan is nothing
Politicians loudly and constantly
blame one another for governmen
tal actions, business blames the
economy or consumer, and emplo
yers blame employees while emplo
yees blame the boss. In families,
someone catches the blame for
imperfect housekeeping, childrear
ing practices or money misman
agement. The blamed may sink
into feelings of worthlessness and
inadequacy, which in turn breeds
resentment and uncooperative beha
vior. People who blame others for
problems are trying to avoid respon
sibility for their own decisions,
actions, and future consequences.
Why participate in the blame
game?
It goes back to child hood, Remem
ber what happened.
The important point to remembei
is that the bloom period of the pol
linizer variety must overlap that of
the main variety.
If no pollinizing varieties are
nearby, cut a bouquet of blooms
OSU makes publication changes
There's a new way to order pop
ular Oregon State University Exten
sion Service and Agricultural Expe
riment Station publication.
Mail orders should now be sent to
"Agricultural Communications Pub
lications Orders, Oregon State Uni
versity, Corvallis 9733 1 -2 1 1 9. " Or
ders also will be accepted by calling
754-2513 between 8 a.m. to noon
and from 1 to 5 p.m., Monday
through Friday. The publications
are also available through county
offices of the Extension Service.
The OSU Extension Service
annually distributes nearly three
quarter million copies of publica
tions dealing with such topics as
nutrition, food preservation, home
gardening, fertilizer recommenda
tions, small woodland management,
energy conservation and beach safe
ty. Extension has more than 2,000
current titles at any give time.
The change, which takes advan
tage of new computer technology,
was made to increase eniciency
Mulches help soils produce well
A layer of mulch in the home
garden is just the thing to keep
garden soil in good condition for
growing vegetables.
Mulch insulates soil and will
keep warmth in the soil even if the
weatherturns cold fora brief period.
A mulch's insulating action on
soil also helps reduce soil tempera
ture and surface moisture evapora
tion during hot weather, and mulch
helps control weeds.
Mulching materials may consist
of plastic film or organic mulches.
Clear plastic film mulch allows
sunlight to enter the soil, which
may cause soil temperature increases
of 10 degrees or more. High soil
temperatures increase water require
ments of plants and increase mois
ture loss due to evaporation.
In general, clear plastic is not
recommended unless an organic
mulch such as bark is applied over
it to eliminate sunlight.
Because black plastic film excludes
sunlight, it does not cause as large a
temperature increase as does the
clear film. Exclusion of light by the
black film also prevents weeds from
growing underneath it. Before app
lying plastic film mulch, make sure
the soil is damp. Dry soil should
not be mulched.
Organic materials having small
sanity
ing vour existence.
Most people stress themselves
needlessly over misfortunes that
appear as personal rejection, but
which in fact may be tremendously
trivial.
According to pshchologist Dr.
Donald Tubcsing, "We tend to use
10 dollars worth of energy on 10
cent problems." Some problems
you face demand every ounce of
stress energy you can muster. That's
where stress management can help
you sort out and throw away stress
trivia and save your energy for the
JIU problem.
new. It is basically a second mort
gage that taps that portion of the
value of the house which the owner
has obtained through regular
mortgage payments, the original
downpayment, and any apprecia
tion in the market value of the
house.
Most lending institutions will
only consider home equity loan on
that portion of the equity which
exceeds twenty percent of the market
value of the property. Current mar
ket value is established with an
outside appraisal.
Not every homeowner can qual
ify for a home equity loan. Fami
lies who purchased homes under a
program such as those offered by
the Farmers Home Administration
(FmH A) or Veteran's Administra
tion (VA) probably paid the min
imum downpayment, which may
Saturated fat and cholesterol are they the same?
Are saturated fat and cholesterol
the same? Fat is the most concen
trated source of calories and is
found in both animal and vegeta
ble foods. Cholesterol is not a fat.
Fats are either saturated or unsatu
rated. Unsaturated fats can be sat
urated by adding hydrogen. When
a vegetable oil is saturated it becomes
shortening. Margarine is vegetable
oil that has been saturated or partly
saturated to make it solid at room
temperature. Flavoring and color
ing are added.
fruit
from another variety and place it in
a pail of water beside the tree.
Since bees fly at temperatures above
65 degrees F, check the tempera
ture to make sure bees will be
available to give the desired results.
and to save money.
Revisions have also been made
in the postage and handling fees for
charge publications. When order
ing priced publications, consumers
are asked to include 25 cents for
shipping and handling with orders
up to $2.50. For orders over $2.50,
add 15 percent for shipping and
handling.
Although many publications are
available without charge and may
be ordered in quantities ol up to six
without shipping and handling fees,
others are now priced in keeping
with a 1982 policy established by
the Oregon Legislature, directing
the Extension Service to recover
some of the publishing costs.
Even though orders now go to
Agricultural Communications, peo
ple wishing to pickup Extension or
Experiment publications may do
so at the Bulletin Mailing Office in
the Industrial Building on the OSU
campus.
narticle size, such as sawdust, should
only be applied to a depth of one to
two inches to avoid excessive com
paction and allow air exchange
between the soil and atmosphere.
M ulch should be applied evenly.
Lawn clippings may be used as
mulch after they have dried out.
Do not use grass dippings from a
lawn that has been treated with a
weedkiller.
Most wood sawdusts make good
It you have your health, you have everything
Have Your Health and Have
Everything." is the slogan of Older
Americans Month, during May.
The slogan is meant to emphas
ize that most Americans, through
their every day lifestyle choices,
hold a significant key to their health.
Today the leading cause of dis
ability and death among adults age
65 and older are heart disease,
cancer, stoke, cirrhosis of the liver,
and accidents.
Of course, genetic and biological
factors play a role in these health
problems. However, the Surgeon
General reports that 50 percent of
all deaths can be attributed to
unhealthy lifestyle practices such
as: smoking, poor diet, overweight,
lack of exercise, ienoring salety
XX XX
Tht Warm Springs Exttnslon
Strvlct provldts tqual acctst to
all It ctlvltltt and programs.
only second mortgages
ive been less than ten percent of
the sale price of the home. Such
homeowners could not seek a home
equity loan until after they have
paid on their mortgage for a number
of years.
Also, housing values in parts of
Oregon have fallen in the last sev
eral years. Homeowners in this
situation should seriously evaluate
whether they would be able to
cover the outstanding balance of
their original mortgage and the
outstanding balance of the home
equity loan if values continue to
decline.
Lenders may be unwilling to
make home equity loans in areas
where housing values are falling or
expected to be depressed for a long
time.
Since home equity loans are a
business proposition for lenders.
Some oils are more unsaturated
than others. Mono-saturated oils
are the least unsaturated, and poly
unsaturated oils are the most unsa
tured. Some examples of poly
unsaturated fats are saffalower, sun
flower, soybean, cottenseed and
corn oils and the oil in cold-water
fish.
There are mono-unsaturated oils
in animals and vegetable foods.
Olive oil and peanut oil are exam
ples of mono-saturated oils.
For good health, Americans are
being told to consume no more than
percent of their calories from fat.
High fat intake is associated with
several chronic diseases including
obseity, heart disease, and cancer.
For most, that means eating less of
all kinds of fats. High fat foods
include luncheon meats, hot dogs,
sausage, salad dressing, butter, mar
garine, salad oil, foods deep-fried
in fat, pastries, cream, cheese and
whole milk.
There is no need to eliminate
high-fat foods, says Lewis, just cut
the Dortion size in half. And, select
alOW-tatCOOKingmeinoa. DCawaic nnu, mini iuusuhiuuh ui uign-
that many snack foods are high in cholesterol foods like egg yolk to
fat. Some to watch are nuts, gran- once or twice a week,
ola and chips. Select a variety of foods and
In the case of cholesterol, this each moderate amounts. This will
substance is fat-like, but not a fat. prevent overweight.
Cholesterol is found in the body
Proper lawn cutting essential
for productive
Cutting the crass properly on
most home lawns dosen't require a
college degree in landscaping, but
there are some lawn trimming dos
and don'ts that the homeowner
ought to be aware of.
"How short the lawn-grass is cut
and how frequently the lawn is
mowed are very important.
If the grass is cut too often or too
short, the individual grass plants
may become weakened and die.
The lawn may go into shock if the
grass is allowed to grow to a height
mulches. Red cedar sawdust, how
ever, should not be used as a mulch
because it contains materials that
are toxic to some plants.
Bark chips are one of the most
desirable organic mulching mate
rials. They are long-lasting, not
easily compacted and attractive.
Other mulches like peat moss or
compost are good but must be pur
chased or made by the homeowner.
hP7rds. noor manaeement of daily
stress, and misuse or abuse of med
ications and alcohol.
Everyone, regardless of age or
physical ability can experience health
benefits by improving their lifes
tyle and health habits.
Positive lifestyle changes in later
life reduce the risk of disease, help
control existing chronic health con
ditions, improve physical and men
tal functioning, and increase indepen
dence. With the warmer weather, think
about beginning an exercise pro
gram. Exercise at least three times
a week under the guidance of your
doctor.
Exercise can help you sleep bet
ter, and maintain higher energy
OREGON STATE UNIVERSITY
GXTGN5I0N
S6RVICG
Eralna Palm'tr Secretary
Jonl David Program Aide
Arlent Bolltau Extension Intern
Molllt Marsh Extension Agent
Clay Penhollow Extension
Agent
they tend to be conservative in
their experiences w hen mak ing loans.
If a homeowner is not likely to be
able to repay the loan, it probably
won't be made.
Finally, the purpose lor which
the money is being borrowed may
make a difference. Using the money
obtained through a home equity
loan to improve the value or use of
the property through maintenance
or remodeling is quite different
than spending the money on some
thing like a new piece of jewelry.
It is to be expected that the
income tax incentives will spur
home equity borrowing, but pru
dence should be exercised by the
homeowner.
After all it would be tragic to
"buy a blouse and lose the house."
cells of humans and animals. It is
not found in vegetable foods.
Many people think of choles
terol in relation to high levels in the
blood and the problems with heart
disease that stem from this condi
tion. For good health the blood
cholesterol should be at a moder
ate level. Current target levels are
about 180 mg. of cholesterol per
100 ml. of blood.
Keeping blood cholesterol at a
moderate level is not just a matter
of controlling how much choles
terol you eat. You may have inher
ited a high blood cholesterol level.
Or you may not be getting enough
exercise. Also, the amount of fiber
in your diet can affect your blood
cholesterol level.
If your blood cholesterol level is
too high you need to change some
habits. Be sure to exercise regu
larly, at least three times a week.
Select low-fat foods like skim milk,
lean meat, fish and poultry, fruits
and veeetables. and bread and
cereals. Use low-fat cooking methods
such as broiling, baking or boiling.
growth
of six or seven inches and then cut
back to a height of two inches. This
happens because the major tood
producing portion of the plant has
been removed.
Letting lawn grass become very
tall before cutting also makes rem
oval of grass clippings necessary. A
large buildup of grass clippings left
on a lawn will smother it and
encourage the buildup of grass
plant diseases.
Trim the lawn often enough that
no more than one-third to one-half
of the grass plant is removed by the
mower. M owing a lawn about once
a week usually satisfies this require
ment. Don't forget
4-H Camp
levels and improve coordination
and balance. Also, exercise can
help decrease pain associated with
arthritis, reduce anxiety, improve
intellectual functioning, and increase
life satisfaction.
It may not be easy to change
lifestyle habits and behavior. Find
something to motivate you. Get
support. And finally, reward
yourself.
Optimal health requires attend
ing to your whole person your
body, mind and spirit. Remember,
you are never too old to change.
"Developing your potential, staying
active, trying new things and set
ting new goals is not just for the
young.