Month: October 2022

Something to Smile About-Your Child’s Dental Health

a child holding a toothbrush

Concerned about your child’s teeth? If so, you are not alone. According to the Centers for Disease Control and Prevention, tooth decay is one of the most common chronic childhood diseases in the United States. Even kids who have had early intervention and brush well may be susceptible to oral health issues at some point. However, following these tips may significantly impact your child’s overall health and wellbeing.

Many parents wonder “what is the right age to take my child to the dentist”?  According to America’s Pediatric Dentists children should visit a dentist when their first tooth appears or no later than their first birthday. A routine visit should become part of your child’s wellness schedule just like going to the pediatrician.  Prior to the first visit parents can wipe their baby’s gums with a soft, clean cloth to prevent the buildup of harmful bacteria. To prevent baby bottle tooth decay, do not allow your child to sleep with a bottle of anything other than water.

Once your child’s teeth emerge, use an infant toothbrush which will have soft bristles and just a smear of fluoride toothpaste. After age 3, a pea-sized amount of toothpaste should be used when brushing. Talk to your dentist about the need for additional protection including fluoride treatments.

Children younger than age 8 should continue to be monitored while brushing to ensure they are reaching all teeth and not swallowing toothpaste. Brushing at least twice a day and flossing is a good start to fighting cavities (AKA dental caries). KidsHealth also suggests limiting sugary sticky foods like gummies which can cause bacteria buildup and erode enamel.

If your child has an accident that involves the mouth or teeth, call your dentist right away. Because injuries to the face and teeth are likely to increase each year from age 1 to 6, Cincinnati Children’s Hospital recommends taking the following precautions:

  • Always use a properly sized car seat for your child.
  • Child-proof sharp corners of tables and windowsills.
  • Place safety railings on beds and put gates in front of stairs.
  • Prevent injuries by moving furniture out of the way to make clear paths for walking. One of the most common areas for injury is a coffee table.
  • Make sure your child uses a mouth guard for sports such as in-line skating, bike riding, soccer, basketball, football and scooters.

It’s never too late to start caring for your child’s teeth. Regular dental visits and preventative care can help your child to have a healthy smile for a lifetime!

Writer: Heather Reister, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Butler County

Reviewer: Jenny Lobb, Extension Educator, Family and Consumer Sciences, Ohio State University Extension Franklin County

Sources:

All about fluoride: Updated clinical report covers caries prevention in primary care, November 2020, American Academy of Pediatrics, https://publications.aap.org/aapnews/news/7429/All-about-fluoride-Updated-clinical-report-covers

Children’s Oral Health, April 2022, Centers for Disease Control and Prevention, https://www.cdc.gov/oralhealth/basics/childrens-oral-health/index.html

Keeping Your Child’s Teeth Healthy, June 2018, Nemours KidsHealth, https://kidshealth.org/en/parents/healthy.html?ref=search

Why is Dental Health Important?, July 2021, Cincinnati Children’s Hospital, https://www.cincinnatichildrens.org/health/d/dental-health

Sweetpotatoes – Versatile and Nutrient Rich

At a recent professional development conference for the National Extension Association of Family and Consumer Sciences in Raleigh, North Carolina I was able to take part in an in-depth tour of a family operated produce farm in Princeton, North Carolina. While I attended many great sessions at the conference, it was a tour “Locally Sweet: Understanding Local in a Global Food Market” that I told everyone about when I returned to Ohio. We were fortunate to have a tour of the Kornegay Family Farms & Produce facility by Kim Kornegy LaQuire. At this multigeneration operated family farm they grow sweetpotatoes, watermelon, corn, soybeans, cotton, wheat, and butternut squash on 6,000 acres. Kim told us that she is a farmer “who sits behind a desk.” She runs the farm’s human resources, payroll, labor compliance, public relations, and food safety programs. Her brother does more of the physical farming labor.

If you are questioning my use of “sweetpotato” It is not a misspelling. According to the North Carolina Sweetpotato Commision, sweetpotato is one word. Sweetpotatoes are native to the Americas and different from yams. Yams are typically imported from Africa and have a white flesh. Sweetpotatoes can be a variety of colors including the typical orange to yellow, white, or even purple. Both vegetables can vary in size, but yams have been known to grow much larger – up to 100 pounds even.

North Carolina produces more than 65% of the nation’s sweetpotatoes. The farm I toured distributes sweetpotatoes globally across the United States, to Canada, and even Europe. The conference I attended was in September – during sweetpotato harvest, which lasts from early-September to the end of October. Sweetpotatoes are harvested by using special equipment that slides under the potatoes in the ground and pulls them to the surface. They are then gathered by hand into buckets, then dumped into large box of sweetpotatoescrates for transport and storage. Sweetpotatoes are cured after harvest and often stored for up to a year in huge climate-controlled storage buildings. When it is time to pack them in boxes for distribution, the potatoes are washed, sorted for quality, and packed into large 40-pound box for shipping. Unusual shaped, large, or small sweetpotatoes are sent to facilities where they are canned or turned into fries or even tater tots. Slightly damaged sweetpotatoes will become food for livestock.

The ideal sweetpotato can fit easily into your hand. One cup of cubed sweetpotato contains 114 calories; 12% of the daily recommendation of potassium; 27 grams of carbohydrate; 4 grams of fiber; Vitamins B6, C, A; and magnesium. After selecting your perfect sweetpotato from the garden, farmers market, or grocery – store them in a cool, dry place for the best quality. Avoid storing in the refrigerator where they will develop a hard core and bad taste. Sweetpotatoes are very versatile and can actually even be eaten raw like a carrot stick. My favorite uses are cubed in my chili or taco meat (just try it – it gives a sweet taste and cuts the acid of too much tomato), roasted, or as a cranberry sweetpotato bake that I will show below. My whole family requests this dish for holidays, over the marshmallow or sugar topped versions. I typically cut everything up for it the night before, and then place it all in a slow cooker first thing in the morning. Frees up oven space that is a premium. For other sweetpotato recipes check out https://ncsweetpotatoes.com/recipes/ where the options are almost limitless.recipe card

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.

Reviewer: Misty Harmon, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Perry County.

Sources:

The North Carolina Sweetpotato Commission,  https://ncsweetpotatoes.com/.

Kornegay Family Farms & Produce, https://kornegayfamilyproduce.com/.

Much to Discover About North Carolina’s “Dirty Candy”, Coshocton Tribune, E. Marrison, https://www.coshoctontribune.com/story/news/local/coshocton-county/2022/09/25/much-to-discover-about-north-carolinas-dirty-candy/69509036007/.

Oodles of Noodles

Picture of different noodle types

When asked what my favorite food is, my answer is always the same – Pasta! I love the variety of noodle types and ways it can be prepared. From pasta salad as a cold dish in the summer to warm chicken noodle soup in the fall and winter, pasta can be enjoyed at any time of the year!

Looking throughout history, it seems I am not alone in this love. Depictions of individuals making and eating pasta have been found all over the world, and in many different cultures. Artwork in a 4th century B.C. Etruscan tomb shows a group making a pasta-like food. Across the continent, people in ancient China were also making noodles around the same time as the Etruscans. Early colonists brought noodle-making to America, where they would cover their cooked noodles with cheese or a cream sauce.

Today, there are many alternatives to try in place of the commonly used noodle made of durum wheat. One popular method is making noodles from vegetables such as zucchini, summer squash, or spaghetti squash. These veggie noodles are created using a spiralizer or vegetable peeler and can have a similar shape and texture to traditional noodles, but are lower in carbohydrates and calories. They are also a great way to include more vegetables in your diet!

Another alternative pasta includes chickpea noodles. Chickpeas (also known as garbanzo beans) are a type of legume called pulses – great sources of protein, fiber, and many vitamins and minerals. According to the U.S. Dietary Guidelines, pulses are considered to be in both the “vegetable group” as well as the “protein group.” Pasta made from chickpeas generally does not contain wheat flour and is often compatible with special diets such as gluten-free, low carb, and vegetarian.

Pasta dishes can be a way to bring more whole grains into your diet as well. Many common pasta shapes are also available in whole wheat options. When looking at pasta packages in your local grocery store, look out for the whole grain stamp. This yellow stamp on the box will tell you if the noodles inside contain at least half a serving of whole grains.  

Whole Grain Food Stamps

When making pasta for your next dinner, be sure to pair your noodles with healthier sauces, herbs, and vegetables. Visit the Celebrate Your Plate website for some great recipes and ideas.

What pasta dishes are your family’s favorites?

Written by:  Jessica Lowe, Family and Consumer Sciences Educator, OSU Extension Pickaway County, lowe.495@osu.edu

Reviewed by: Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Sources: 

Celebrate Your Plate (2022). Recipes. https://celebrateyourplate.org/recipes?query=pasta

Garden-Robinson, J. (2017). Pulses: The Perfect Food. Northern Pulse Growers Association. https://www.ndsu.edu/agriculture/sites/default/files/2022-07/fn1508.pdf

Meehan, A. (2017). Oodles of Zoodles. Live Smart Ohio. https://livesmartohio.osu.edu/food/meehan-89osu-edu/oodles-of-zoodles/

National Pasta Association (n.d.). History of Pasta. https://sharethepasta.org/pasta-101/pasta-iq/history-of-pasta/

Oldways Whole Grains Council (n.d.). Identifying Whole Grains. https://wholegrainscouncil.org/whole-grains-101/identifying-whole-grain-products

Wheat Foods Council (n.d.). Classes of Wheat. http://wheatfoods.org/wp-content/uploads/2019/06/6classes.pdf

A New Season

atumn road
Country road in fall

This time of year is always difficult for me. Unlike those of you who LOVE fall, I do not. Yes, you read that right, I do not like fall, not at all. For a long time, I couldn’t figure out why I don’t share the same love of Fall like so many. It turns out, I have the milder version of Seasonal Affective Disorder (SAD) known as the Winter Blues. You might be thinking, but it’s not winter. Well, SAD or seasonal blues can occur anytime of the year. Symptoms are typically the opposite for people who have Summer Seasonal Affective Disorder, otherwise, they start and end around the same time each year.

I knew this year would be especially challenging. I just sent my youngest child off to college in August and my older son who moved into an apartment in late spring. So, my husband and I are technically empty nesters. While he is excited, I don’t share his enthusiasm. I enjoyed having my kids at home and I still LOVE it when my sons stop by if just to do laundry or stay over. My daughter was home this past weekend for fall break and my younger son came home for a visit. It was nice to see and hug them, to hear what’s going on in their lives, and to hang out. While I don’t miss the extra dirty dishes, I do miss them.

Each new season brings change. While this season is especially difficult for me, I try to be proactive to help minimize the negative impacts. Some things that help me include EXERCISE, eating healthy, adequate sleep, connecting with loved ones, getting as much natural light as possible, and realizing that this too shall pass. I know about when my symptoms start and about when they end. This predictability of symptoms is actually what helped me realize that I experience the “winter blues,” just in the fall.

people
Group of young adults

The new season of being an empty nester has brought its share of change. While I miss my kids immensely, I know I raised healthy, well-adjusted, productive adults. There are times when I feel they don’t need me, then I get a phone call asking me about something, so they still need me, just in different ways. My daughter has had a cough for a couple of weeks (negative COVID), and she called asking me to drive 2.5 hours to go to the doctor with her! She has never been to the doctor without me, and she is scared. I had to keep myself from laughing. She’s very independent and hasn’t asked for my help navigating college and all that comes with it, yet she wants me to accompany her to the doctor! I asked her why she was scared She said she doesn’t want to fill out the paperwork. I told her she can call me if she has any questions. She was not thrilled that I would not come up, but she was more at ease knowing she can call me if needed.

This new season will continue to be an adjustment as we all figure out how to support each other in new or different ways. I am excited about what the future holds for my kids and for my husband and me. My young adult children are building their own lives and figuring out what they want to do in the next few years. My husband and I will be building our retirement home in the next several months and we are rehabbing a vintage camper to travel now and when we retire. All in all, this new season is filled with countless possibilities for us all!

Written by: Misty Harmon, Family and Consumer Sciences Educator, OSU Extension Perry County, harmon.416@osu.edu

Reviewed by: Ken Stewart, Family and Consumer Sciences Educator, OSU Extension Monroe County, stewart.1982@osu.edu

Sources:

Carter, S. (2017, September 21). It’s fall, it’s fall… I love it all! Live Healthy Live Well. Retrieved October 18, 2022, from https://livehealthyosu.com/2017/09/25/its-fall-its-fall-i-love-it-all/

Harmon, M. (2019, October 21). Fall: A sad time of year. Live Healthy Live Well. Retrieved October 18, 2022, from https://livehealthyosu.com/2019/10/21/fall-a-sad-time-of-year/

Harmon, M. (2021, October 15). It’s Fall Y’all and the struggle is real. Live Healthy Live Well. Retrieved October 18, 2022, from https://livehealthyosu.com/2021/09/28/its-fall-yall-and-the-struggle-is-real/

Harmon, M. (2022, July 28). Empty nest-now what? Live Healthy Live Well. Retrieved October 18, 2022, from https://livehealthyosu.com/2022/07/28/empty-nest-now-what/

Nelson, H. (2007, October 32). Advice for parents and guardians of college students: 6 pieces of first-year wisdom. Advice for Parents of College Students: 6 Pieces of First-Year Wisdom – Azusa Pacific University. Retrieved October 21, 2022, from https://www.apu.edu/articles/advice-for-parents-of-college-students-6-pieces-of-first-year-wisdom/

Scammahorn, R. (2021, September 8). Don’t delay, start saving today! Live Smart Ohio. Retrieved October 21, 2022, from https://livesmartohio.osu.edu/money/scammahorn-5osu-edu/dont-delay-start-saving-today/

Stewart, K. (2022, March 2). Getting financial aid without getting scammed. Live Smart Ohio. Retrieved October 21, 2022, from https://livesmartohio.osu.edu/money/stewart-1982osu-edu/getting-financial-aid-without-getting-scammed/

Digital Wellness

an open laptop with a screen that reads "reset"

Recently, The Ohio State University added Digital Wellness to its Dimensions of Wellness to join the existing nine dimensions: career, creative, emotional, environmental, financial, intellectual, physical, social and spiritual wellness. Although each of these dimensions is separately named, it’s important to recognize that they overlap and are interconnected. All the dimensions contribute to one’s overall sense of well-being. If someone is not digitally well, for example, their behavior could impact their physical, social, and emotional wellness.  

According to the OSU Office of Student Life, “a digitally well person considers the impact of virtual presence and use of technology on their overall well-being by taking steps to create sustainable habits that support their values, goals, community, and safety.” One way to do this is to set healthy boundaries and limits around your use of technology and screentime. Consider the following question: most days, do you feel like you are in control of technology, or is technology in control of you? If you would like to take action and set more healthy parameters around your technology use, the OSU Chief Wellness Officer offers the following steps to move toward digital wellness:

  • Set limits on screen time. You can track your screen time through the settings of many devices or by using an app designed for that purpose.
  • Stay grounded and connected. Take time to disconnect from devices and connect with others “in real life”.
  • Show your best self. Before posting on social media, think about whether the content is hurtful or appropriate for yourself or others. 
  • Avoid Zoom fatigue. Take “camera off” breaks and stand up whenever possible.

Our OSU Extension Live Healthy, Live Well team has been talking about digital wellness for the past couple of years. If you are already practicing these behaviors or are looking to learn more, check out our articles on:

Digital Minimalism – defined as “a philosophy of technology use in which you focus your online time on a small number of activities that strongly support the things that you value, and then happily miss out on everything else”.

Digital Decluttering – much like a gardener regularly checks on and weeds their garden space, take the time to regularly stop and reflect on how your technology use contributes to your overall well-being and helps you to enjoy and find meaning in your social media use.

Digital Detoxing – regular, intentional unplugging to reap the benefits of technology while minimizing its harms.

However you practice or refer to digital wellness, take time today to assess how you use technology in your personal and professional life and how it contributes to your overall well-being, whether positively or negatively.

Written by Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Reviewed by Amanda Bohlen, Family and Consumer Sciences Educator, OSU Extension Washington County

Sources:

Melnyk, B. M. & Carson, M. (2022). A guide to conquering the digital world. Ohio State Alumni Magazine. https://alumnimagazine.osu.edu/story/digital-world-wellness

The Ohio State University Office of Student Life (2022). Digital Wellness. https://swc.osu.edu/wellness-education-and-resources/ten-dimensions-of-wellness/digital-wellness

The Health Benefits of Keeping an Aquarium

A fish in an aquarium
Photo by Fahad AlAni on Pexels.com

Do you ever wonder why many doctors and dentists’ offices have an aquarium in their waiting areas? No, it’s not because doctors and dentists all happen to be hobbyists; it’s because there’s some evidence that aquariums have a calming effect and improve moods. Calm patients make easier patients, especially for a dentist! Aquariums have many potential health benefits including:

  • Improves mood
  • Reduces pain
  • Improves nutritional intake and body weight
  • Improves loneliness
  • Improves anxiety, relaxation and stress

One study found that increasing the amount and variety of fish in an aquarium was associated with greater reductions in heart rate, greater increases in self-reported mood, and higher interest. 

Aquariums can be expensive though depending on the type. They range from the inexpensive such as a simple bowl with goldfish to the most expensive option of a large saltwater aquarium with beautiful tropical fish, coral, and other sea creatures. There is also a brackish aquarium which contain fish and animals found in coastal rivers where there is mix of fresh and saltwater. Many pet stores can help you decide which might be the best option for you.

Depending on what you decide you will most likely need (besides the aquarium), lighting, a pump, a filter, a heating device (if tropical), rocks, gravel, and some cleaning equipment. If you go with saltwater, you will need a salt, a hydrometer, and possibly chemical testing equipment. Saltwater and brackish fish and sea creatures are also the most expensive and least hardy, but they are also colorful and interesting.

In any event, do some research if you think it might help you or your family become healthier!

Author: Dan Remley, MSPH, PhD. Associate Professor, Field Specialist, Food, Nutrition, and Wellness, Ohio State University Extension

Reviewed by: Susan Zies, Assistant Professor, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County

Sources

Cracknell, D., White, M. P., Pahl, S., Nichols, W. J., & Depledge, M. H. (2016). Marine Biota and Psychological Well-Being: A Preliminary Examination of Dose–Response Effects in an Aquarium Setting. Environment and Behavior, 48(10), 1242–1269. https://doi.org/10.1177/0013916515597512

Clements H, Valentin S, Jenkins N, Rankin J, Baker JS, Gee N, Snellgrove D, Sloman K. The effects of interacting with fish in aquariums on human health and well-being: A systematic review. PLoS One. 2019 Jul 29;14(7):e0220524. doi: 10.1371/journal.pone.0220524. PMID: 31356652; PMCID: PMC6663029.

Commit to Cancer Prevention Today

Cancer is the second most common cause of death in the United States, yet about 40% of cancers are preventable. Earlier this year, President Biden named April National Cancer Control month. Prior to the release of his proclamation, the American Institute for Cancer Research (AICR) had named February Cancer Prevention month. Regardless of the month, it is never a bad time to focus on cancer prevention! If you visit the AICR website, you can take an online pledge to learn about and lower your risk of cancer. The AICR recommends these healthy lifestyle behaviors to prevent cancer and promote overall health:

dumbbells and gym shoes
  1. Be a healthy weight.
  2. Be physically active.
  3. Eat a diet rich in whole grains, vegetables, fruits, and beans.
  4. Limit consumption of “fast foods” and other processed foods that are high in fat, starches, or sugars.
  5. Limit consumption of red and processed meat.
  6. Limit consumption of sugar-sweetened drinks.
  7. Limit alcohol consumption.
  8. Do not use supplements for cancer prevention.
  9. Do not smoke and avoid exposure to tobacco.
  10. Avoid excess sun exposure.
  11. For mothers: breastfeed, if you can.
  12. After a cancer diagnosis: continue to follow these recommendations, if you can.
a bowl of fresh fruit

In addition to preventing cancer, following these recommendations is likely to reduce intakes of salt, saturated fats, and trans fats. Together, all of these healthy lifestyle behaviors will also help prevent chronic diseases like heart disease and diabetes. 

Not sure where to start? The AICR has an online, interactive cancer health check tool where you can identify what you are already doing to prevent cancer and what you could improve.

If you want to participate in a structured program to establish better eating and exercise habits to prevent cancer, the Healthy10 challenge is a 10-week program to help you put the AICR healthy lifestyle behaviors into practice.

a doctor holding a clipboard

In addition to healthy lifestyle behaviors, it is important to have recommended cancer screenings. When cancer does happen, early detection through effective screening can reduce the chance of significant harm or death. Be sure to talk with your doctor about recommended cancer screenings.

Written by Heather Hadam, Dietetic Intern, The Ohio State University and Jenny Lobb, MPH, RDN, Family and Consumer Sciences Educator, OSU Extension, Franklin County.

Reviewed by Laura Stanton, Family and Consumer Sciences Educator, OSU Extension, Warren County.

Sources:

American Institute for Cancer Research. https://www.aicr.org/cancer-prevention/cancer-prevention-campaign

National Cancer Institute at the National Institutes of Health (2022). Screening Tests. https://www.cancer.gov/about-cancer/screening/screening-tests

The White House (2022). A Proclamation on National Cancer Control Month, 2022. https://www.whitehouse.gov/briefing-room/presidential-actions/2022/03/31/national-cancer-control-month-2022

Enjoy Fall with All Your Senses

Fall is a beautiful time of year to get out and enjoy all the sights, colors, and sounds of nature. All of this can be a treat for our senses. Connecting to your senses can be a simple way to reduce stress. Tapping into all five senses can immediately provide calming and healing powers.  Incorporate one of these sensory experiences into your day and enjoy finding something new about fall to love:

people walking in woods

Vision:

Have a scavenger hunt: look for items found in the woods or at a park, in your neighborhood, or stay in your own backyard.

Create some art: make a nature rubbing with paper and crayons. Collect interesting items such as bark or leaves and place them under the paper and rub them on top with a crayon.  Consider placing interesting leaves in a bowl or vase and enjoying for the season or arranging them in a frame.

Smell:

Pay attention to the new smells that come with the season. Bring your attention to the grass, flowers, and air of fall. Notice the difference between a sunny and rainy day and talk about these with your children or grandchildren noting the differences they perceive.

Taste:

Fall offers a variety of new taste experiences, including pumpkin, cinnamon, and more. Pay attention to how these seasonal flavors make you feel.

Touch:

Fall can provide new and exciting textures to explore. Grasses have different and new textures as the season changes. Acorns, leaves, bark, moss, pinecones, feathers, and more can all have interesting textures to explore.

Sound:

Crunching leaves, new bird sounds, and others can contribute to the exciting sounds of fall. Take some time to simply sit and observe the unique sounds of the season.

Try taking a sensory walk incorporating all these senses and enjoy the multi-sensory benefits of fall. Using all our senses to explore a new season can greatly enhance the experience of fall and provide fall memories that last!

Written by: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension Miami County.

Reviewed by: Dan Remley, Field Specialist, Food, Nutrition and Wellness, Ohio State University Extension.

Resources:

Globokar, L. (2020, November 27). Learn how reconnecting with your senses helps you to manage stress. Forbes. Retrieved September 29, 2022, from https://www.forbes.com/sites/lidijaglobokar/2020/11/30/learn-how-reconnecting-with-your-senses-helps-you-to-manage-stress/?sh=32696bec1544

Whitney-Coulter, A. (2022, January 26). Use your five senses to connect with nature. Mindful. Retrieved September 29, 2022, from https://www.mindful.org/sense-the-benefits-of-nature/