Our UConn Expanded Food and Education Program (EFNEP) educators are often answer questions from participants about weight loss. Heather Pease, one of our EFNEP educators, offers the following guidelines:
How do I lose weight?
The beginning of a new year turns our focus towards renewal and change. Many people will make a “new year’s resolution” such as losing weight.
Losing weight requires changing habits and behavior. Instead of losing –let’s put the focus on ADDING physical activity for stronger bodies and eating more nutrient dense foods that builds healthy bodies!
“Smart goals” or specific, measurable, attainable, realistic and timely intentions can help you make a plan for success. If you want to lose weight in the new decade- ask yourself:
- Track what you eat for a week – where can you make some changes?
- Eat less calories and move more-
- Add more:
- Fruits and Vegetables are low in calories, and high in nutrients
- Add more: moving!
- Try a free food tracking app to figure out the quality and quantity of food you are eating.
- It can also tell you how many calories are you eating? How many calories are you burning?
Measure: How will you measure your changes?
- Use measuring cups and timers to help you identify how much you are eating and moving
- Log your movement with your phone
- Try a free app like google fit or apple health to help measure movement.
Attainable: What steps will take to lose weight
Try using your phone to schedule 3 minute movements every hour at work- That’s 24 minutes of movement- try walking in place or go for a walk
Realistic: It takes time and intention to make change
- Try to do add on to something you already do that is a good habit- when you eat dinner use a smaller plate
- Try to set a small goal of exercising for 10 minutes; set a reminder schedule it at the same time every day and it will soon catch on
Timely: Most goals have a deadline- when do you hope to achieve your goal- remember weight loss is about sustainability and health
- With weight loss the TIME piece can be how much time it takes to lose weight (usually 1 -2 pounds a month and maintain your new habits.
- Use time to help you ease into new habits, walk 20 minutes after work every day in my house instead of eating. It is important to look at present habits and make small intentional changes J
- Focus on adding minutes and activities to increase your physical activity, stamina and strength
Article by Heather Pease
- Lower calorie appetizers- vegetables, or fruit
- Avoid lots of cheese, and fried foods
- Smaller plates and tall skinny glasses
Know your limits:
- Eat before you go to a party or out holiday shopping
- Make a healthy food for the party
- Have a plan for healthy eating… 5 small appetizers and 2 drinks
- 2 mixed drinks can have almost 500 calories and depending on the appetizers, it can run as high as 230 calories per appetizer
- Indulge in a holiday treat closer to bedtime, you will tend to eat less than if you had it during the day
- Be mindful of eating – slow down and pay attention
- Carry hard candy mints to change the flavor of your palate or brush your teeth to signal yourself to stop eating
Start a new tradition:
- Instead of giving cookies or chocolate try making soup mixes or salsa as gifts
- Make a non-food craft as a holiday activity
- Try walking, ice skating or sledding to enjoy the season
- Try reducing fat and sugar in your holiday baking by substituting with applesauce
Article by Heather Pease, Extension educator, UConn EFNEP
Connecticut Department of Energy and Environmental Protection (DEEP) and the Connecticut Veterinary Medical Diagnostic Laboratory (CVMDL) at UConn’s College of Agriculture, Health and Natural Resources (CAHNR) discovered an emergent disease in deer population in Connecticut.
In October of 2017 DEEP officials detected an unusual die-off of White Tail deer in central Connecticut. DEEP submitted carcasses to the Connecticut Veterinary Medical Diagnostic Laboratory (CVMDL) to establish possible causes of death. Necropsies were performed and tissues from the deer were analyzed by pathologists at the UConn laboratory. Anatomic changes observed in these tissues alerted pathologists to a disease never before recognized in Connecticut, “Epizootic Hemorrhagic Disease of deer” (EHD). Samples were referred to the Southeastern Cooperative Wildlife Disease Study at the University of Georgia where the presence of EHD virus (EHDV) was established.
EHDV causes a hemorrhagic disease in deer that is transmitted by midges, insects of the Culicoides spp. These insects also transmit the virus causing Bluetongue disease in domestic ruminants (goats, sheep and cattle). Bluetongue has not been found in Connecticut. There is a sustained expansion of these diseases in the United States linked to the geographical expansion of the transmitting vectors, in this case to northern latitudes.
DEEP and CVMDL have joined efforts over the years on discovering, detecting and reporting diseases affecting wildlife that, given environmental and ecological conditions, may spill over into livestock and human populations in the state of Connecticut.
This particular common effort, detecting EHDV in Connecticut, has initiated further studies at CVMDL to identify which species of Culicoides are responsible for transmission of the virus here in Connecticut. The Connecticut Agricultural Experiment Station (CAES) in New Haven is supporting this effort by providing CVMDL with Culicoides insects trapped across the State of Connecticut.
CVMDL, part of the Department of Pathobiology in UConn CAHNR, is on the frontlines of research and testing to keep humans and animals safe. For more information visit http://cvmdl.uconn.edu or call 860-486-3738.
Article written by CVMDL
The Mashantucket Pequot Tribal Nation and UConn Extension have been collaborating thanks to a U.S.D.A. Federally Recognized Tribes Extension Program to enhance agricultural production, food security, and health of tribal community members.
Stress has many causes and is a serious problem for those involved in agriculture. Unfortunately many folks try to deal with this quietly, showing a stiff upper lip, and by themselves – not the healthiest route to take. Join us in learning more about how to identify stressors, understanding ways to help yourself, and equally important, how to identify signs so you may be able to help your friends and colleagues.
This FREE one day “CT Ag Wellness Summit: Helping You to Help Others” is for farmers, producers, and ag service providers. Download the flyer and registration information. This important summit is a collaboration between the UConn Dept. of Extension and Dept. of Plant Science & LA, CT Department of Agriculture, CT Farm Bureau, Farm Credit East, CT Veterinary Medical Association, Tufts Veterinary Medical Center, CT NOFA, USDA-Risk Management Agency and CT Department of Mental Health & Addiction Services.
Date: Thursday, December 5, 2019
Time: 8:30 am – 3:30 pm
Where: Maneeley’s Conference Center, South Windsor
Eastern Equine Encephalitis (EEE) is a disease caused by a virus that mosquitos transmit. The name of the disease is misleading in that this virus can infect and cause disease in humans and a wide variety of animal species, including birds as well as horses and other equids. Horses that have not been vaccinated for EEE die within days of being infected as there is no treatment. There is an effective equine vaccine for EEE, however not for other species. Researchers and veterinarians UConn’s Connecticut Veterinary Medical Diagnostic Laboratory (CVMDL) encourage equine owners to consider vaccinating their animals, and other animal owners to implement measures to reduce mosquito habitats and thereby potential contact with mosquitos.
Mosquitos that feed on infected wild birds transmit EEE to horses and humans. Once infected, the virus attacks the central nervous system of the host. For horses, disease signs usually appear within five days and the clinical signs include fever, a dull or sleepy appearance, muscle twitches, and a weak staggering gait. Fatality in horses is 90% or higher as horses often go down and are unable to stand again, and those that do survive may have permanent brain damage.
EEE is transmitted by two main types of mosquito vectors; the primary vector and the bridging vector. Culiseta melanura, the primary vector which feeds almost exclusively on birds, serves to amplify and maintain the virus within wild bird populations. Other mosquito species, which indiscriminatingly feed on birds, horses, and humans, serve as the bridging vector capable of transmitting EEE from wildlife to horses and humans.
With the location of horse barns and pastures in rural areas the animals have increased exposure to mosquitos. Horses cannot pass EEE to humans, or to other horses, and are therefore referred to as a dead-end host. If an infected mosquito bites a human, that person can be infected and may develop disease. According to the Center for Disease Control, illness in humans due to EEE is rare, but when disease develops, it is serious.
Proactive steps can be taken to prevent EEE virus infection in humans and horses. A vaccine is available for horses, talk to your veterinarian about vaccinating annually for EEE. Mosquito control techniques include eliminating standing water, cleaning water troughs weekly, avoiding mosquito-infested areas, and using insect repellent.
CVMDL, part of the Department of Pathobiology in UConn’s College of Agriculture, Health and Natural Resources, is on the frontlines of research and testing to keep humans and animals safe. For more information visit http://cvmdl.uconn.edu or call 860-486-3738.
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“The mission statement of the Mashantucket Pequot Tribal Nation (MPTN) states they will ‘…establish a social, cultural and economic foundation that can never be undermined or destroyed…,’” says Tribal Councilor Daniel Menihan, Jr. MPTN was facing challenges growing their fruits and vegetables at a scale to meet the tribe’s needs on their land in Ledyard, and some members were struggling with diabetes.
UConn has enjoyed a long history of engagement with members of the Mashantucket Pequot Tribal community. Many members have graduated from UConn and served on the UConn Foundation Board, among others. Despite the fact that there is an Extension office only 10 miles from the reservation, MPTN has rarely participated in any educational outreach or training offered by UConn Extension.
UConn Extension received the four-year Federally Recognized Tribes Extension Program (FRTEP) grant from USDA-NIFA with the goal of having the tribe share their ideas for growing food and health, and help them learn about the Extension resources that are available. As a result of the grant, the relationship between MPTN and UConn is strengthening, and there is growth in agricultural production, food security, and health for the tribal people.
“MPTN is still learning, but they are now able to grow their own food, in what looks like a commercial setting,” states Shuresh Ghimire, PhD, Vegetable Crops Extension educator and principal investigator on the grant. “They have high tunnels, a rototiller, a plastic mulch layer, and cold storage, which are common tools for a commercial farm.”
Extension provides expertise through one-on-one consultation, and classroom and hands-on training on-site in a collaborative setting. Educational outreach addresses the following critical areas identified by the MPTN Council:
- Improve food security
- Improve economic viability
- Improve youth engagement and communications
- Improve nutrition and diabetes awareness through collaborative education
An Extension program involving several specialists in fruit and vegetable production, farm business management, marketing, 4-H youth development, health and nutrition, communications, evaluation and assessment is working with the MPTN on their goals. Tribal members are participating in other Extension programs, beyond the scope of the grant. A 4-H club is being established at MPTN to increase opportunities for youth.
“Once this grant came, we started working with UConn Extension Educators. There has been a substantial gain in the knowledge and skills regarding growing food, writing a business plan, nutrition, and health,” says Jeremy Whipple, a MPTN member.
Growing with MPTN
Extension provides education for MPTN in state-of-the-art sustainable vegetable and fruit production techniques, and through
collaboration with MPTN, is melded with traditional and historical tribal farming methods. This provides MPTN with a means to continue the richness of their history while moving into modern sustainable farming economically.
Tribal youth are included in all aspects of the agricultural venture with the tribe’s expectation that several youth will develop major roles in the business venture. Two tribal youth are being paid by the grant to work in vegetable production at MPTN.
“Learning how to grow tomatoes, including pest management, is one of the many things I enjoy working with on this grant” Ernest Pompey, one of the tribal youths working on this grant says. “I am excited to share what I learned about growing and eating healthy food to other youth in my community.”
“The tribe also established a community garden where they bring other youth from the community to teach them about growing. The knowledge is expanding within their own community, and they are teaching each other now,” Shuresh says.
UConn Extension’s nutrition team is working with the tribal community health providers to deliver educational programming in healthy eating and diabetes prevention using classroom education, and hands-on learning in the selection and preparing of healthy food, and exercise through gardening. The goal is to reduce the risk and incidence of diabetes in the tribal community.
“The Expanded Food and Nutrition Education Program (EFNEP) utilizes a hands-on approach to nutrition education, combining nutrition knowledge with enhancement of skills to apply this knowledge to prepare healthy foods that are convenient, affordable and culturally appropriate,” says Mike Puglisi PhD, RD, state EFNEP director. “Erica Benvenuti, New London County nutrition educator, taught children in the MPTN High 5 Program the importance of food safety and increasing vegetable intake, and enhanced learning through getting the children involved in preparation of a traditional recipe prepared by the MPTN, the Three Sisters Rice recipe.”
The grant is starting its third year, and another Extension educator is working with tribal youth and adults in developing a business plan for the agricultural venture to increase their success rate. Youth and adults are also learning about their agricultural history and how it can successfully be integrated into today’s modern sustainable agriculture by combining classes with in-field learning experience.
“Ultimately, after the grant ends, MPTN’s farm will operate as a commercial vegetable farm would in terms of production and reaching out to Extension when they do need help. They will be independent, and continue growing their operation to support the goals of the tribal nation,” Shuresh states.
Article by Stacey Stearns and Shuresh Ghimire