Month: February 2023

Ohio Saves Week Kicks-off

Save today for tomorrow

Make time to shout out for Ohio Saves Week February 27 – March 3.

Take this opportunity to improve your financial wellness by joining the movement!  This is a good time of year to set a goal, make a plan and keep in touch as we as citizens and taxpayers gather our receipts, statements and W-2 forms to file income tax and pay our fair share for living and working in the United States of America.

  • Kick-off the week by taking the America Saves Pledge

PLEDGE NOW

  • Join a daily lunch and learn from 12:00-12:30 pm to explore this year’s theme, “A Financially Confident You” For more details, including registration for the lunch and learns click on link below:

PLEDGE NOW!!

Whether you are hoping to begin saving or are working toward a specific goal, Ohio State University Extension Educators are ready to share tools and information to support you on your way.  Savers who make a plan are twice as likely to save successfully.

Keep thinking as we follow the lead from a popular Broadway musical Annie!

Tomorrow “You’re only a day away”

Written by:  Margaret Jenkins, OSU Extension Educator, Clermont County, jenkins.188@osu.edu

Reviewed by:  Beth Stefura, OSU Extension Educator, Mahoning County, stefura.2@osu.edu

References:

https://americasaves.org/for-savers/pledge/

https://americasaves.org/connect-to-a-campaign/ohio-saves/

Koskelainen, T. “Financial literacy in the digital age-Research agenda.” The Journal of Consumer Affairs Volume 1 (2023): 1-22

Simplify

basket of fruit with mug

Several years ago, I decided to change my outlook on the new year and resolutions.  Instead of setting a new year resolution, I adopt a word of the year, which allows me to focus my energy on specific ways to be intentional in my life.

This year my word is simplify.  Wanting to create a peaceful space, makes life easier and less complicated. I have found already this year my focus has increased; relationships have improved, and stress has decreased.  Tips to simplify life include:

  • Use fewer words.  Keep your speech simple and honest.
  • Lessen screen time.
  • Decrease negative thoughts.  Focus on the positive of life.
  • Evaluate time commitments.
  • Take two minutes daily to write down all the things you are thankful for in your life.  Focus on them daily.
  • Plan meals.
  • Forgive someone.
  • Plan time to be active.
  • Declutter your home.  A podcast I follow recommends to start removing ten items daily from your home for a month.  These are items you do not use, wear, or are worn out.  I started this challenge a few weeks ago and have become obsessed!  Each day, I will take a drawer, closet, cabinet, and go though and find items I no longer use or need.  These items may be donated, recycled, or discarded.  It’s easy to find ten items to remove from home. My friends are now participating in this challenge of removing ten items from their homes daily.  They are sharing what they have removed and the excitement of reducing clutter and getting organized. This has created an energy to simplify our homes and get a jump on spring cleaning.

What would your word be for this year?  Choose a word that aligns with your intention and goals. Focus on a word that brings meaning to you.  By the way, I encourage you to take the challenge to remove 10 items from your home daily.  It is energizing!

Written by:  Beth Stefura, OSU Extension Educator, Mahoning County, stefura.2@osu.edu

Reviewed by:  Margaret Jenkins, OSU Extension Educator, Clermont County, jenkins.188@osu.edu 

References:

5 Ways to Simplify Your Life | Psychology Today

Cut the Stress, Simplify Your Life (webmd.com)

10 Ways to Simplify Your Life than Ever (linkedin.

The International Year of Millets

The International Year of Millets 2023. Rich in heritage, full of potential. #IYM2023

The United Nations General Assembly declared 2023 the International Year of Millets as an opportunity to raise awareness of the health and nutritional benefits of millets and their ability to grow in harsh, arid and changing climates.

So, what are millets?

Millets encompass a diverse group of small-grained dryland cereals including pearl, proso, foxtail, barnyard, little, kodo, browntop, finger and Guinea millets, as well as fonio, sorghum and teff. They were among the first plants to be domesticated and serve as a traditional staple crop for millions of farmers in Sub-Saharan Africa and Asia. They are deeply rooted in Indigenous Peoples’ culture and traditions and help guarantee food security in areas where they are culturally relevant. Millets are the leading staple grains in India, and are commonly eaten in China, South America, Russia, and the Himalayas. Millets are used in everything from flatbreads to porridges, side dishes and desserts, and they can even be fermented and consumed as an alcoholic beverage. In addition, millets can be ground and used as flour or prepared as polenta in lieu of corn meal. 

Millets can be found in white, gray, yellow or red. Their flavor is enhanced by toasting the dry grains before cooking. When cooked, millets fluff up like rice and they are described as having a warm, buttery or nutty flavor. They pair well with mushrooms, herbs, warm spices, scallions and squash. To prepare millet, bring 2.5 cups of water to a boil and add 1 cup of grain. Reduce the heat and let simmer for 20-30 minutes. For a creamier texture, add more water.

In the United States, millets are more often found in birdseeds than on our tables, but they are making a comeback as demand for ancient grains and gluten free options continue to grow. Millets are sometimes referred to as “nutri-cereals” because of the nutrients they contain: dietary fiber, antioxidants, protein and minerals, including iron. They are naturally gluten free and have a low glycemic index.

To learn more about the International Year of Millets, watch this 1-minute promotional video:

Watch the video on YouTube to view the text transcript.

If you have a favorite recipe for millets, please share in the comments below!

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

Reviewed by Katie Schlagheck, Extension Educator, Family and Consumer Sciences, Ottawa & Sandusky Counties

Sources:

Food and Agriculture Organization of the United Nations. International Year of Millets 2023. https://www.fao.org/millets-2023/en

Oldways Whole Grains Council. Millet and Teff. https://wholegrainscouncil.org/whole-grains-101/grain-month-calendar/millet-and-teff-%E2%80%93-november-grains-month

Baby Makes Five: Preparing Siblings

I am about three weeks from welcoming a new baby, baby number three. This is a major change in routine and family life, so preparing siblings for this major change can help in this transition. The preparation for each child will vary widely depending on the age of the child. However, no matter the age of the child there are some practical ways parents can help prepare new siblings for baby’s arrival.

A young child sitting on a bed with two adults and a baby
  • Have ongoing conversation about what is going on and what is to come:
    • Be honest, talk about how the baby is going to cry and need a lot of attention. Also let your child or children know that they won’t be able to play with baby until it’s older.
    • Let your child know that routines may change a little but try to keep the day to day activities the same. For example, mommy won’t be going to swimming lessons for a few weeks but grandma and grandpa are going to take you and it’s going to be so much fun.
    • Always reassure your child that even if you can’t be with them all the time, you still love him/her the same.
    • Focus on what the siblings can do. Depending on the age of the child they might be able to help feed, get a burp cloth, or hold the baby.
    • Prepare your child for when you are in the hospital. This can be very confusing for a young child. Explain who they are going to stay with, when you are going to be back, that you are going to be okay.
  • Get books about being a big brother or big sister and about having a new baby in the house. This can get you child to start thinking about their new role and the changes that might happen.
  • Get a doll for your child to help prepare and practice ways they might help with the new baby.
  • Let your child help prepare for the baby, like go shopping to get things for the baby together or let them set up some things in the room.
  • Set some time aside to do some special activities with you and other children before baby arrives.

While there are some great practical ways to help prepare siblings in their role, you can expect some setbacks such as regression and jealousy. However, having these ongoing conversations and activities can help in this major family transition.

Juliann Garey. Preparing Your Child for a New Sibling. 2023. Child Mind Institute. https://childmind.org/article/preparing-child-new-sibling/

HealthyChildren.org. How to Prepare Your Older Children for a New Baby. 2019 Adapted from American Academy of Pediatrics. https://www.healthychildren.org/English/ages-stages/prenatal/Pages/Preparing-Your-Family-for-a-New-Baby.aspx

Author: Katie Schlagheck, Extension Educator, Family and Consumer Sciences, Ottawa & Sandusky Counties

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

Steps to a Healthier Heart

As many of us know, February is known as American Heart Month, a time to spotlight cardiovascular diseases or heart disease. Cardiovascular diseases are the leading cause of death in the United States and Worldwide. Heart disease actually describes a range of conditions: coronary heart disease (CHD), congenital heart disease, peripheral artery disease, and stroke. Because I’m not a medical professional, I’m going to leave discussions about those conditions to someone who knows a lot more about them than I do – say the American Heart Association. I do spend a fair amount of time working to offer people easy ideas that they can use in their everyday lives to improve their health. Here is a list of small steps that you can take to reduce your risk of heart disease:2 heart shaped bowls of fresh fruit

  • Eat another vegetable and fruit each day. Make sure you vary the colors, eat high potassium fruits and veggies, and include leafy greens and berries.
  • Make your breakfast count. Include lots of whole grains like whole oats, brown rice, or whole wheat. Eat at least one fruit or vegetable. Watch the pre-packaged foods that may include more fat, sugar, or sodium than you would like to have.
  • Include protein rich beans, legumes, and nuts. Beans and legumes are packed with minerals and fiber, but don’t have the saturated fats of animal proteins. They contain fiber and will often help you to feel full longer. Add them to your salad or eat them for a snack.
  • Add some fatty fish. Salmon, trout, tuna, herring, orange roughy, halibut, and mackerel are loaded with omega-3 fatty acids. These fats help keep plaque from clogging your arteries. Just avoid fried fish.
  • Have a hobby. Enjoying a hobby can actually lower your stress, promote mental health, and improve relationships. What are your favorite hobbies?
  • Be positive! When you have a more positive outlook or attitude you often have lower blood pressure, lower levels of stress and depression, and better blood sugar levels. Try the “No complaining challenge” for a day and build to a week. Smile more and let go of things you can’t control.
  • Write down 3 funny things. Take time every day to write down 3 funny things that you heard, saw, or did. Encourage others to share funny things that happened to them.3 note cards on clothes line Research has found that humor is powerful. When we laugh, we reduce depression and increase blood flow that can strengthen our heart. Take time to journal funny things every day to have long-term health improvements.

While there are numerous other things you can also do to improve your health, if you pick one or two of these easy steps you can be on your way to a healthier heart. I personally work on my positivity and just recently started looking at the funny things. I can’t wait to hear what you think of the funny things practice.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County. From materials developed by the Live Healthy Live Well Team.

Reviewer: Ken Stewart, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Monroe County.

Healthy Salt Fact or Fiction?

At a recent healthy eating program I had a few questions come up on several wellness topics.” We talked about movement being beneficial, the various types of fat, reducing sugar intake, using different artificial sweeteners, reducing sodium intake by reading labels, and watching for hidden sodium content. Then the question came, “I use sea salt or Himalayan sea salt, is it better for me?” I admitted that I didn’t really know if it was healthier or not. My initial thoughts were sodium is sodium. But I wondered is healthy salt a real thing or is it just a marketing thing? salt shaker with salt

Sodium is essential for good health. It helps control blood pressure, and both nerve and muscle function. Table salt has iodine added to prevent iodine deficiency, while sea salt, including Himalayan salt doesn’t have added iodine. In the United States the vast majority of people get enough iodine from diets that contain dairy, fish and eggs as well as commercially prepared bread products (iodate listed on the food label). So it has limited health benefit.

According to the American Heart Association we need less than 500 mg of per day or about 1/4 of a teaspoon of sodium to function. Dietary guidelines are less than 2300 mg of sodium every day. Too much sodium is more often the issue for the typical American diet. Most Americans consume much more than that. The average is about 3400 mg. per day. Most of that sodium intake is not from the salt shaker, it comes from other sources. Too much salt can contribute to high blood pressure, heart disease, strokes, and heart attacks.

One of the advantages of sea salt, is that it contains about 2 percent of the minerals magnesium, calcium and potassium. It’s more organic, if you will, than processed table salt. Some say that it has a better flavor and It doesn’t contain anticaking agents, which are considered safe to use by the FDA. The main advantage that it “has larger granules” so less is often used.

I think that it is safe to say “Healthy Salt” is more fiction than fact.

References:

American Heart Association, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-salt 

Writer: Ken Stewart, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Monroe County.

Hope IS a Strategy

My husband, who works in IT, has a shirt that says, “Hope is Not a Strategy.” While this may be true in his line of work and many others, I dare say hope IS at least a partial strategy in many areas of life. For mental and behavioral health professionals hope is most definitely a widely-used strategy! When someone is struggling with a mental health challenge or substance use issue, professionals remind them there IS HOPE of recovery, as it can be difficult for folks to remember people CAN and DO recover.

This time of year can be more difficult for some people, especially those who struggle with Seasonal Affective Disorder (SAD) or it’s milder form Winter Depression. Most people develop symptoms in late fall or early winter that persist until late Spring or Summer. Symptoms may include:

person feeling emotions
  • Feeling listless, sad, or down most of the day, nearly every day
  • Losing interest in activities you enjoyed
  • Having low energy and feeling sluggish
  • Sleeping too much
  • Experiencing carbohydrate cravings, overeating and weight gain
  • Difficulty concentrating
  • Feeling hopeless, worthless, or guilty
  • Having thoughts of not wanting to live

Spring and Summer SAD (SAD can occur ANY time of year) symptoms include:

  • Trouble sleeping (insomnia)
  • Poor appetite
  • Weight loss
  • Agitation or anxiety
  • Increased irritability
Hope pebble

Even those who don’t have these symptoms may struggle at times, and HOPE can be a strategy to help. You can help folks who may be struggling to remember there is HOPE! There are people (mental health professionals) who can and want to help. There are things people can do for themselves to help manage and/or alleviate symptoms. There are people who love and care about them and seeking help is in NO WAY a sign of weakness.

Some self-care tips to maintain good mental health include:

  • Get regular exercise.
  • Eat healthy, regular meals and stay hydrated.
  • Make sleep a priority.
  • Try a relaxing activity.
  • Set goals and priorities.
  • Practice gratitude.
  • Focus on positivity.
  • Stay connected to friends and family.
You Matter sign

It took me a long time to realize that I experience SAD because my symptoms start in late summer/early fall. When everyone else is giddy with the changing season, I am filled with dread. I have written about it several times to let others know that SAD does not just occur now. My symptoms actually start to improve as many others start to experience them. One key point about SAD is the re-occurrence of symptoms and the easing of them around the same time each year. Once I FINALLY realized why I unlike the rest of the planet, do not particularly care for fall, I was able to own it and be more proactive in helping myself and others to understand and cope better.

If you or someone you know or love has thoughts of suicide, please call the suicide and crisis hotline at 988 to be connected immediately to a mental health professional. There is HOPE!

References:

Aarth. (2020, April 22). 31 ways to work on your wellness. AARTH. Retrieved January 26, 2023, from https://www.aarth.org/post/31-ways-to-work-on-your-wellness

Deal better with Hard Times. Mental Health America. (n.d.). Retrieved January 25, 2023, from https://mhanational.org/deal-better-hard-times

Mayo Foundation for Medical Education and Research. (2021, December 14). Seasonal affective disorder (SAD). Mayo Clinic. Retrieved January 24, 2023, from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

U.S. Department of Health and Human Services. (n.d.). Caring for your mental health. National Institute of Mental Health. Retrieved January 25, 2023, from https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

Author: Misty Harmon, Family and Consumer Sciences Educator, Ohio State University Extension, Perry County, harmon.416@osu.edu

Reviewer: Ryan Kline, Family and Consumer Sciences and 4-H Youth Development Educator, Ohio State University Extension, Ross County