Wednesday, December 12, 2012

Holiday Tips for Weight Maintenance

Gaining one or two pounds during the holidays doesn't seem like a lot, but these gains can add up over the years. Although the holidays may not be the ideal time to try to lose weight, you can take steps to maintain your weight.

Read 10 tips on how to enjoy your food, but eat less of it (PDF) and make exercise a regular part of your day.

Find more holiday tips to help you celebrate the season.

Friday, December 7, 2012

Toy Safety

If you plan to buy toys for the kids in your life, choose age-appropriate toys and look for labels with safety advice. For young children, avoid toys with small parts, sharp edges, and electric toys that can heat up. Always purchase safety gear in addition to sports-related gifts or ride-on toys, such as bicycles or skateboards.

Get additional toy safety tips from the Consumer Product Safety Commission (PDF).

Find more holiday tips to help you celebrate the season.

Wednesday, December 5, 2012


Last year’s program was such a success, we are having another exercise program starting in January 2013.
Bring a friend and join us for a ten week "Be Active

Be Healthy" fitness series every Wednesday evening start- ing on January 16, 2013. Classes will be held in the Alcoa Building at the Warrick County 4-H Fairgrounds from 5:00-6:00 p.m.
January 16 Lesson 1—Healthy Food That Tastes
Great January 23 Lesson 2—Quick Healthy Meals/Snack
January 30 Lesson 3—Eating Healthy on a Budget
February 6 Lesson 4—Tips for Losing Weight & Keeping it Off February 13 Lesson 5—Making Healthy Eating Part
of Your Lifestyle February 20 Lesson 6—Physical Activity is Key to
Living Well February 27 Lesson 7—Flexibility
March 6 Lesson 8—Upper Body Strength
March 13 Lesson 9—Lower Body Strength
March 20 Lesson 10—Water Aerobics
Along with the lessons we will have a work-
out session.
Call Warrick County Purdue Extension at (812) 897
-6100 to sign up.

Monday, November 26, 2012

Where Does Your Money Go?

The website companion to the Where Does Your Money Go? program is live!  Participants can now log in, save and edit their personal budgeting information and receive customized reports to help set goals, budget for unexpected expenses and avoid spending too much on small, but frequent expenses such as coffee and sweetened beverages.  Best of all, since participants have a login and password, they can re-enter the site and make changes to their budgets as life events present themselves.  Purdue Extension is thrilled to be a research-based provider of sound, financial budgeting techniques on the web and look forward to the personal stories and community impact that we’ll be able to capture through this electronic companion to our already successful, face to face program!


Small Steps to Health and Wealth



For Immediate Release

Barbara O'Neill, Extension Specialist in Financial Resource Management, Rutgers Cooperative Extension 848-932-9126


Small Steps to Health and Wealth™ Online Challenge Begins January 14


Just in time to rescue failed New Year's resolutions to improve health and personal finances, the Cooperative Extension system is launching an online Small Steps to Health and Wealth™ (SSHW) Challenge called "Winter 2013 SSHW Challenge." This free six-week program, open to anyone who enrolls online, will be held from Sunday, January 14, through Saturday, February 23, 2013. Prizes will be awarded for participants who report the highest point totals.

To sign up for the SSHW Challenge, follow the "Challenges" link on the Small Steps to Health and Wealth™ Web site at Set up a user name and password and download a simple one-page user's guide with instructions about how to proceed. Enroll in the Challenge titled "Winter 2013 SSHW Challenge."

The SSHW Challenge is part of Small Steps to Health and Wealth™, a national Cooperative Extension program developed to motivate Americans to take action to simultaneously improve their health and personal finances. SSHW was built around a framework of 25 research-based behavior change strategies. The Challenge was originally developed in a "paper and pencil" format with printed worksheets to track daily points and is now available online for participation nationwide.

It has been well documented that, when people monitor their behavior and measure their how they're doing, they are often inspired to do better and achieve positive results. Participants in a SSHW Challenge are "on their honor" to report their activities accurately. If they "cheat" on reporting their points, they are only cheating themselves by not following the recommended daily health and financial practices.

The SSHW Challenge is based on the performance of ten recommended practices on a daily basis: five that involve health and nutrition and five that involve financial management. Ten points are given for performing each one for a maximum of 700 points per week and 4,200 points for the entire challenge (700 x 6 weeks). "The Challenge is a great way to convert ambitious New Year's resolutions, like losing weight and saving money, into daily action steps," notes Dr. Barbara O'Neill, Extension Specialist in Financial Resource Management for Rutgers Cooperative Extension.

The five daily health and nutrition practices are: eat at least 4 cups of fruits and vegetables; get at least 30 minutes of physical activity; drink water or unsweetened beverages instead of sugar-sweetened beverages; eat at least two servings of whole grain foods; and learn something new about health and nutrition.

The five daily financial management practices included in the SSHW Challenge are: save a $1 bill (or more) and/or pocket change; invest $5 or more per day (including automated retirement savings plan deposits); track money spent throughout the day; eat lunch prepared at home; and learn something new about personal finance. The latter activity, for both health and personal finances, can be accomplished by visiting Web sites, attending seminars, or by reading, listening to, or viewing media reports.

Winter 2013 SSHW Challenge participants will have an opportunity to replace one daily health activity and one daily personal finance activity with unique daily personal challenges of their own. "Providing some adaptation of the traditional SSHW Challenge format will make the Challenge more "personal" for participants and give them an opportunity to practice new behaviors if they are already doing all of the 10 pre-selected activities," explained Dr. O'Neill.

As participants enter their personal data, they will see their point totals for each day of the week and for each of the ten activities described above. They'll also see a bar graph that compares their personal progress to the average scores of everyone else participating in the Challenge. Daily motivational messages will also be provided to participants. Paper tracking forms can be downloaded to keep track of daily activities until they are entered online.

Doing even one of the ten recommended daily practices is a great way to get started on the path to better health and improved financial security. The more SSHW Challenge activities that are performed by participants, the better. To sign up for "Winter 2013 SSHW Challenge" visit the Rutgers SSHW Web site at


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Friday, November 16, 2012

Friend of Extension


Warrick County 4-H leader chosen as Friend of Extension

WEST LAFAYETTE, Ind. - 4-H leader Jim Williams of Warrick County has been honored as the 2012 Friend of Extension for his work spanning more than three decades in helping to shape the lives of young people.
The award by the Indiana Extension Educators Association was given Thursday (Nov. 8) during a luncheon at Extension's annual conference.
Williams of Newburgh, Ind., is a Warrick County 4-H alumnus and has served as president of the Warrick County 4-H Council, 4-H Center board and the Extension Board. He also has been the Wagner 4-H club leader and a 4-H camp volunteer for 35 years.
"Jimmy truly is the face of 4-H in Warrick County," a group of Extension educators stated in a nominating letter.
Williams has served several terms as president of the county 4-H Council, which plans and implements programming for 4-H members and raises funds to maintain and expand opportunities for young people. He has provided leadership to the county's 4-H pork chop supper, which generates $10,000 each year and sends 25 4-H members on state and national trips annually.
Williams started a farm toy scene and Americana 4-H projects and serves as the superintendent for these projects.
As a member of the 4-H Center board, Williams assisted in the management of the Warrick County 4-H Center on the county fairgrounds. He and his family also donate and generate funds for equipment and material needs at the fairgrounds.
As a 4-H club leader, Williams has mentored hundreds of 4-H members and was instrumental in starting a 4-H softball tournament and a Fun Night competition.
Williams is a member of the 4-H camp committee, which oversees activities for 200 campers. He has led camp counselor training and assisted Extension Educator 4-H Youth Development with camp contract negotiations.
During his tenure on the Extension board, Williams served in all of its offices and in PCARET, the Purdue branch of the Council for Agricultural Research, Extension and Teaching.
Writer: Keith Robinson, 765-494-2722,
Source: Jim Mintert, interim associate dean of the College of Agriculture and interim Extension director, 765-494-8489,
Note to journalists: Photos of the award recipients will be available at
Ag Communications: (765) 494-2722;
Keith Robinson,
Agriculture News Page

Wednesday, November 14, 2012

Diabetes Awareness

Did you know that more than 8 percent of Americans have diabetes? November is
 Diabetes Awareness Month, making it a good opportunity to learn about this increasingly
prevalent disease. 

Risk Factors - Family history, blood pressure, weight, and activity level are a few of
the factors that can affect your chances of developing diabetes.

Prevention - The onset of Type 2 diabetes can sometimes be prevented or delayed
 through moderate weight loss and exercise.

FREE Toolkit for Managing Diabetes - Get practical advice about medications,
 insulin, and glucose meters to help you manage your diabetes.

Statistics - Get some basic facts, including the number of Americans with diabetes;
 the prevalence of Type 1 versus Type 2 diabetes; deaths linked to diabetes; and more.




Tuesday, November 13, 2012

Long Term Care

November is Long-Term Care Awareness Month

When planning ahead in these uncertain financial times, it’s important to think about long-term care for yourself and your loved ones. Long-term care (LTC) is a range of services and supports you may need to meet your health or personal needs over a long period of time. These services might include emergency response systems, senior centers, assisted living, nursing homes, transportation services, and many more.

Most long-term care assists people with activities of daily living like dressing, bathing and using the bathroom. Other common long-term care services include helping with housework, cooking, shopping, or even managing money. Long-term care can be provided at home, in the community, in assisted living or in nursing homes. And it’s not just for seniors—if you have a significant health challenge, you may need long-term care at any age.

While there are a variety of ways to pay for long-term care, it is important to think ahead about how you will fund the care you may need. Generally, Medicare doesn’t pay for long-term care, but only for a medically necessary skilled nursing facility or home health care. Long-term care insurance may be an option to help you and your family prepare ahead of time for the potential need for long-term care. There are a variety of plans available that vary in cost depending on what services you want covered and the age you begin coverage. Before you choose a plan you should take into account where and what kind of care you might need.
Be sure to take some time this month to check out your options and plan ahead, so you can rest assured that you and your family get the care you need. And if you’re a caregiver now for a family member with health challenges, find more resources and support from

Friday, November 2, 2012

Warrick County 4-H members chosen for National 4-H Congress

Kendra Mehling and Emily Grimm are preparing to travel to Atlanta, Georgia later this month as two of the nine Indiana delegates to the 2012 National 4-H Congress.
Emily Grimm

Kendra Mehling


While at National 4-H Congress, Kendra and Emily will participate in workshops on leadership, diversity and team development. 

Wednesday, October 24, 2012

ID Theft

Smartphones bring great convenience into people's lives, but they also bring another opportunity for identity thieves to access personal data and use it to their advantage. A recent study found that smartphone users are approximately 33% more likely to become a victim of identity theft than non-users.

Find out how to protect your identity when using mobile devices.

Monday, October 22, 2012

October Energy Action Month

October is Energy Action Month.

Get tips on how you can save money and energy at home:


Get tips on how you can save money and fuel while on the road:


Tuesday, October 2, 2012

Saving for Emergencies

Maintaining an emergency savings account may be the most important difference between those who manage to stay afloat and those who sink in debt. An emergency savings fund consists of a small amount of money, usually in a savings or share account, that you do not have easy access to. Keeping $500 to $1,000 of savings for emergencies can allow you to easily meet unexpected financial challenges such as:

         repairing the brakes on your car;

         paying for a visit to the doctor when your child has the flu;

         covering the dental expense of filling a cavity;

         paying for a parking ticket; or

         flying to visit a sick parent.

5 Ways to Save $500 to $1,000 for Emergencies

1.       Save Automatically. Have part of your paycheck automatically deposited into a savings or share account or set up regular transfers from your checking to your savings account.

2.       Save your loose change. Putting aside fifty cents a day over the course of a year will allow you to save nearly 40% of a $500 emergency fund.

3.       Make your monthly credit card payment on time. The $30-35 you save by not being charged a late fee each month on one card would save you most of the money you need for $500 in emergency savings.

4.       Save a portion of your tax refund.  Use tax form 8888 to split your return.

5.       Bring lunch to work. If buying lunch at work costs $5, but making lunch at home costs only $2.50, then in a year, you could afford to create a $500 emergency fund and still have money left over.

Where to Keep Emergency Savings

It’s usually best to keep emergency savings in a savings or share account. These types of accounts allow you to access to your money when you need it.  Keeping your money in a savings account makes it much less likely that you will use these savings to pay for everyday, non-emergency expenses.

Are you ready to set your goal?

America Saves, a non-profit that encourages individuals and families to save money and build personal wealth, can help you develop your goals and take action. When you join as a saver, you’ll receive the following benefits:

·         Free subscription to the quarterly American Saver newsletter.

·         Free monthly e-mail newsletters with savings advice from national experts.

·         Free access to the members-only Savers Tracking Tool to help you reach your goals.


Wednesday, September 12, 2012

National Preparedness Month

September is National Preparedness Month. Have you taken steps to prepare for an emergency?

According to the Federal Emergency Management Agency (FEMA), three elements of good preparation are:

  • Being Informed -- Learn about the potential emergencies that can happen where you live and know the appropriate ways to respond to them.
  • Making a Plan -- Your family may not be together when disaster strikes, so it is important to plan what you would do in different situations. How would you get to a safe place? How would you contact one another and get back together?
  • Building a Kit -- Find a list of suggested items to include in an emergency supply kit.

Taking these steps could help you and your family in the event of an emergency. 

Thursday, August 30, 2012

Eating Tips on a Tight Budget

Food is expensive, but you can find tips to help you eat well on a tight budget. For example: 

  • Prepare stews and casseroles to help stretch expensive food items and provide meals for multiple days.
  • Choose fresh fruits and vegetables that are in season. Healthy foods that tend to be reasonably priced and available year-round include apples, bananas, potatoes, carrots, and greens.
  • Buy groceries when you are not hungry or rushed.
  • Avoid convenience foods, such as frozen dinners, pre-cut vegetables, and instant oatmeal--you pay more for convenience.

If you are struggling to put food on the table, consider programs such as the Supplemental Nutrition Assistance Program and school meal programs for children.

Thursday, August 16, 2012

Build Healthy Habits

You might think children are getting enough exercise in their PE classes at school, but it takes more than just an hour once a week for kids to be healthy.  September is National Childhood Obesity Awareness Month, and even if your children aren't overweight, you can use these tips from to make sure they form healthy habits now that will last a lifetime.

Healthy living starts with solid nutrition

Making sure your kids egt enough fruits and vegetables can be tricky, but you can start by mixing vegetables into meals you already make.  Consider tossing some spinach in with your pasta or dicing peppers to mix in with your tacos.  When it comes to snacks, have fresh fruit or chopped veggies on hand that your kids can grab instead of chips or cookies.

Kids need 60 minutes of vigorous play each day to be healthy.  Encourage kids to put down video game controllers and organize a game of tag or capture the flag.  Sign kids up for a team sport or give them toys that encourage play, like a basketball or jump rope.

Find more ideas at or (kids section).

Tuesday, August 7, 2012

Dining with Diabetes

Are you struggling with cooking for someone who has diabetes or for yourself?  A cooking class series will be held on October 3, 10, 24, & 31, 2012 from 5:30p.m. - 7:00p.m.  Class size is limited, so register early.  Cost is $25 for individual and $35 for 2 persons (if you will be sharing books and meals).  To register, call the Extension Office at 897-6100 or visit:

Thursday, August 2, 2012

4-H Fair Volunteer Thanks!

Warrick County Extension is blessed with the support of so many wonderful volunteers.  All the hard work and efforts of the many 4-H Fair Volunteers helped make an enjoyable and FUN experience for the youth and adults participating and attending the 2012 Warrick County 4-H Fair.  Many, many thanks to you ALL!!

Tuesday, July 24, 2012


If you're looking for answers or resources to help in times of need, the Ask program from USDA eXtension may be able to help.

The Ask program lets you submit a specific question and then find answers that could help. If you can’t find an answer in the extensive database of frequently asked questions, you can submit your question to an expert and receive an answer within 48 hours.

Experts are available to answer your questions on a variety of topics including:

  • Financial issues
  • Childcare
  • Military families needs
  • Personal finance and more

See all the topics eXtension experts can help you with or submit your own questions.

For more resources on helping your family cope with financial challenges, check out Help for Difficult Financial Times

Be Healthy

When it comes to having a healthy lifestyle, eating fruits and vegetables is just one piece of the puzzle. You'll need to find a balance between good eating habits and physical activity.

Friday, June 29, 2012

Livestock Record Keeping

This spring we launched a new 4-H livestock record keeping program.  The program is simple.  All members need to do is complete the record and summary sheet found here.

4-H members in beef, sheep, swine, goat and dairy are invited to participate.

Livestock record sheets are due in the 4-H Fair office by Tuesday, July 17th.  Some records will be selected for special awards.

Thursday, June 28, 2012

4-H Fair Open Class Exhibits

Participate in the Warrick County Fair by exhibiting in the Open Class!  Exhibit entry will be Monday, July 16th from 8:30a.m. to 11a.m. in the Homemakers Building.  Entry fees are only $1!  Exhibit release will be Saturday, July 21st from 9:30a.m. to 10:30a.m. in the Homemakers Building.  Guidelines are posted on the web at .

Wednesday, June 13, 2012

Fruits and Vegetables

All frozen, canned, and dried fruits and vegetables, as well as 100% juice start out as fresh so be sure to pick up your favorites or try a new fruit or vegetable the next time you’re at the grocery store.

Wednesday, June 6, 2012

Friday, April 13, 2012

Money Smart Week

Start a Rainy Day Fund.  Set aside at least one month of your current salary (and work your way up to three months) in a federally insured savings account.  This will give you a cushion to handle medical bills, a short job loss, a surprise car repair or other financial emergency - and help keep your finances under control.

Friday, April 6, 2012

The Month of the Military Child

April is the Month of the Military Child.  To help recognize military youth, Indiana Operation: Military Kids is celebrating Purple Up! Day on April 13th. Why purple?  Purple is the color that symbolizes all branches of the military, as it is the combination of Army green, Coast Guard blue, Air Force blue, Marine red and Navy blue.

 So, help spread the word about Purple Up! Day so we can show how much we support our Indiana Military Youth.  For more information on the Month of the Military Child, click here.

Friday, February 24, 2012

Katelyn Mehling Honored by Prudential

Warrick county 4-H member Katelyn Mehling was recognized this week for her volunteer service by the Prudential Spirit of Community Award. Recipients of this award must demonstrate how they impact their community through service projects.

Katelyn's projects include a toy drive at Christmas and starting foreign language clubs at local elementary schools.

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Retirement Benefits

Take advantage of retirement benefits that your employer offers.  Contributions come right out of your paycheck, making it easy to save.  Some employers also match workers' contributions twenty-five cents, fifty cents, or even a dollar for every dollar saved.  This is "free money" that should not be missed.  For more information, see:

Thursday, February 23, 2012

Financial Goals

Goals provide the motivation needed to reduce spending today to save for a secure tomorrow.  Be specific with a date and dollar cost.  An example is "save $8,000 for a used car in 4 years."  Knowing your timeline can help you choose appropriate places for your money (e.g., CDs for short-term goals and stocks for goals 5+ years away).  For more information, see:

Wednesday, February 22, 2012

Finding Money to Save

How do folks find the money to save...and ultimately invest?  Try eliminating things that you can live without and changing spending habits.  An example is brown bagging a lunch to work one or two days a week instead of eating out.  Another is buying 12-packs of soda or bottled water on sale instead of using expensive vending machines.  For more saving tips, visit:

Tuesday, February 21, 2012

Investing for the Future

Where do most people get the money to invest for future goals?  Some receive lump sums, such as pension distributions, settlements, and inheritances.  A few lucky people win the lottery or some other big prize.  Most people, however, get money to invest the old fashioned way:  they earn it and then they save it.  Become an American Saver (it's free and motivational) at

Monday, February 20, 2012

Variable Expenses

Want to save 10 percent of your income? Spend 10 percent less on variable expenses such as clothing, gifts, entertainment, and food. Also determine if there are ways to reduce large expenses such as housing, income taxes, and insurance. Also become an American Saver at

Friday, February 17, 2012

Financial Goals

It is important to have a reason to save; i.e., one or more specific financial goals (e.g., a new car costing $X in three years).  Having something in mind for the eventual use of your money will increase your motivation to save.  For additional ideas, check out the America Saves e-wealth coach Web site at Http://  Leading financial expers share tips for better saving.

Thursday, February 16, 2012

Family Food Bill Savings

One household expense where significant savings can often be found is the family food bill.  The next time you go food shopping, take a good look at what's in the cart before checking out.  Also be sure to compare the cost of store and manufacturer's berands and take advantage of coupons and special promotions.  For more savings tips, visit:

Wednesday, February 15, 2012

Pay Yourself First

Ask a financial planner how people can increase their savings and you're likely to hear the phrase "pay yourself first."  This means setting aside money from each paycheck as soon as you earn it, rather than waiting to see what, if anything, is left at the end of the month.  In other words, savings is a top priority in your budget like rent.  Become an American Saver at

Tuesday, February 14, 2012

U.S. Department of Energy Website

Log onto for a DIY home energy assessment.

How Energy Efficient is your Home?

Get home energy tips from the U.S. Department of Energy for conducting a DIY home energy assessment.  Learn simple tips for evaluating your home for air leaks, insulation, heating/cooling equipment, and lighting.  An energy efficient home will save you money on your monthly utility bill.

Monday, February 13, 2012

Making A Difference Conference

Plan to attend the Spring 2012 Making a Difference Conference at Wood Memorial Junior High Cafeteria on April 9th at 6:00 p.m.(EDT).  Conference sessions will be "Gardening for the Health of It", "Finding Humor in Our Irrational Thoughts", and "Savvy Shopping".  The program includes a meal all at the cost of $10 per person.  Please register by sending money to Perry County Extension Office, 125 S. 8th St., Cannelton, IN  47520.

Emergency Fund

What would you do if you suddenly lost your income?  Could you pay your bills and provide for your family's needs for six months?  Consider your liquid assets - or, what you can easily convert to cash.  This could include savings accounts, money markets, or CDs.  For tips on building your emergency fund, visit

Thursday, February 9, 2012

Money-saving tip

Get to know your bank!  Take time to research the services your bank provides, such as overdraft protection, online bill-pay, or mobile alerts, which notify you via a text message if your checking account falls below a certain amount.  Also, consider going online to get 24-hour access to your accounts.

Wednesday, February 8, 2012

America Saves

Do you participate in a work-related retirement savings program?  According to America Saves, many employees turn down "free" money from their employer by not signing up for programs such as a 401 (k) plan.  With a 50% match, you receive a 50% return on your investment!  Sign up for your workplace savings plan and become an American Saver!

Tuesday, February 7, 2012

Want to double your money?

Divide the interest rate being earned on your savings into 72 to determine how long it will take.  For example, with a 4% average annual return, $1,000 will double to $2,000 in 18 years.  For more information about saving and investing topics from eXtension, the Cooperative Extension electronic information network, see

Monday, February 6, 2012

America Saves Week

People who food shop with a list, spend much less money. The annual savings could easily be hundreds of dollars. For more savings tips, visit:

Friday, February 3, 2012

America Saves

Indulgences can put a dent in your finances. According to America saves, one way to establish a savings discipline is to "save" an amount equal to whatever is spent on nonessential items. Put a matching amount in a jar each time you splurge on designer coffee, etc. If you can't afford to save the matching amount, you can't afford the indulgence. For more savings tips, visit:

Thursday, February 2, 2012

Do you keep track of your spending?

The America Saves program suggests that you review your purchases using credit and debit card receipts, bank statements, and/or online records. Then, ask yourself if you should reallocate some of this spending to an emergency savings account. For more savings tips, visit:

Wednesday, February 1, 2012

America Saves

Save your loose change! According to America Saves, saving fifty cents a day over the course of a year will allow you to save nearly 40% of a $500 emergency fund. Remember, small changes equal big savings! For more information, visit

Friday, January 27, 2012

Making A Difference Conference

Making A Difference Conference
April 9, 2012
6:00pm (EDT)
Wood Memorial Junior High Cafeteria
Oakland City, IN
$10 (includes meal)
Session 1 - Gardening for the Health of It
Session 2 - Meal and Keynote Pat Evans, "Finding Humor in Our Irrational Thoughts"
Session 3 - Savvy Shopping
Paid pre-registration due April 2nd to Perry Co. Extension Office, 125 S. 8th St., Cannelton, IN 47520

Thursday, January 26, 2012

The 4-H Strategic Plan

Indiana 4-H Youth Development is developing a strategic plan to guide 4-H programming for the next 5 years. All Indiana 4-H members in grades 8-12 are asked to complete a short survey. the survey can be doing by clicking

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