Month: October 2023

Grieving through the holidays and beyond

With the changing weather, many people start thinking about the upcoming holiday season. While this time of year is a often anticipated time, not everyone looks forward to the typical celebrations of the holidays. Whether they are like me and struggle with the shortened days and gloomy weather or whether they have lost a loved one or they are struggling with some other type of loss, the holidays can be an especially difficult time. Grief and grieving can be a natural and normal part of the holidays.

According to the American Psychological Association, “Grief is the anguish experienced after significant loss, usually the death of a beloved person. Grief often includes physiological distress, separation anxiety, confusion, yearning, obsessive dwelling on the past, and apprehension about the future. Intense grief can become life-threatening through disruption of the immune system, self-neglect, and suicidal thoughts. Grief may also take the form of regret for something lost, remorse for something done, or sorrow for a mishap to oneself.” This lengthy and comprehensive description of grief and its components helps explain why we experience grief differently.

While grief is completely normal, the grieving process is complicated. Grief is personal in that we all experience it differently and it is also universal in that everyone will likely experience some kind of grief during their lifetime. Grief and grieving are dependent on a number of factors. One factor, the type of loss (death of a loved one, divorce, job loss, loss of health or independence, death of a pet, etc.), impacts how one grieves.

The length people grieve varies and grief can come in waves for many years, though it tends to be less intense as time passes. Culture and religious beliefs can influence grieving. There’s no right or wrong way to grieve. Here are some things to help cope with grief through the holidays and beyond:

Person sitting by window looking sad or down
  • Take care of yourself​ and your family
  • Talk with caring friends​
  • Remember and celebrate the lives of your loved ones​
  • Prepare for painful reminders​
  • Try not to make any major changes right away​
  • Join a grief support group in person or online​
  • Consider professional support​
  • Talk to your doctor​
  • Be patient with yourself
  • Moving on doesn’t mean forgetting​
  • Talk about the death of your loved one if you want
  • Accept your feelings
  • Reach out and help others dealing with the loss

As the holidays approach, remember it is okay to say no to celebrations or other “obligations.” It is okay to change how holidays are celebrated. It is okay to let others know what you need. While the holidays will not be the same, with proper support and with time, the holidays can be a holly jolly time again.

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

Reviewer: Ryan Kline, 4-H/Family and Consumer Sciences Educator, Ohio State University Ross County, kline.375@osu.edu

Sources:

American Psychological Association. (n.d.-a). Grief. American Psychological Association. https://www.apa.org/topics/grief/

American Psychological Association. (n.d.-b). Grief: Coping with the loss of your loved one. American Psychological Association. https://www.apa.org/topics/families/grief

Melinda Smith, M. A. (2023, June 20). Coping with grief and loss. HelpGuide.org. https://www.helpguide.org/articles/grief/coping-with-grief-and-loss.htm

Robinson, L. (2023, February 24). Bereavement: Grieving the loss of a loved one. HelpGuide.org. https://www.helpguide.org/articles/grief/bereavement-grieving-the-death-of-a-loved-one.htm

Team, G. E. (2019, May 11). Four tasks of mourning. Grief Counseling: The Grief Process, Models of Grief, and… https://www.goodtherapy.org/learn-about-therapy/issues/grief

U.S. Department of Health and Human Services. (2022, July 26). Coping with grief. National Institutes of Health. https://newsinhealth.nih.gov/2017/10/coping-grief

What’s the stink about cheese? Some Gouda news about cheese

cheese shoppe

As we head into the holiday season, it seems that cheese becomes its own food group. From the potatoes to the charcuterie boards, cheese is a holiday staple, at least for my family. Before foregoing the cheese tray or passing on an additional helping of your favorite cheesy casserole, there is research showing moderate cheese consumption can have a positive impact on your health.

In a 2019 study, the USDA found that cheese accounted for most of the dairy available on the market and consumed in the United States, over throwing milk as dairy king. America is no stranger to this new dairy dynasty. As a nation, each person on average consumes up to 40 pounds of cheese a year. That means here in the U.S. we consume just over 1.5 ounces of cheese each day and I can only imagine how much of that involves our fall and winter intake!

Though filling your plate with cheeses in various forms is not recommended by health professionals, studies have shown that consistent intake of cheese in moderation benefits your overall health. As we learned throughout grade school, dairy as a food group benefits our bones and teeth. However, more recent research has found that a healthy moderate consumption of cheese may be linked to heart health, diabetes prevention, and cholesterol management. Let’s explore how cheese specifically has been shown to aid in gut health and a longer life expectancy.

“Cheddar” Digestive Health

lots of cheese rounds

Cheese is a great source of healthy bacteria. From stinky blues to the finely aged cheddars, the aromas, flavors, and look of many cheeses is associated with the healthy bacteria in the delicious cheese. Some of the healthy bacteria in cheese include probiotics or healthy bacteria that lives in your digestive tract. Probiotic packed cheese typically are aged but not heated after keeping those live bacteria in the solid cheese. One gut healthy cheese on many of our plates and our pasta is Parmigiano-Reggiano. Parmigiano has what’s called lactobacillus bacteria which supports regularity and gut health.  Parmigiano is not the only cheese to provide probiotics. For more probiotics try just a few of the cheeses from the list below.

  • Swiss
  • Gouda
  • Provolone
  • Cheddar
  • Edam
  • Gruyere
  • Cottage Cheese

Live a “Gouda” Long Life with Cheese

Cheese is not just delicious but in moderation may also lead you to a longer life. In a study from the European Journal of Clinical Nutrition looking at the effect of different food groups on longevity, researchers found that men who consumed 1.4 ounces or 1/3 a cup of cheese daily in conjunction with a healthy diet saw a reduced risk of death over 15 years. Cheese provides protein enriched calorie dense nutrition to people around the world, which has a global impact on health. When in moderation, cheese was found to be one of the components of a healthier and potentially longer life. When it comes to cheese we might learn from the French who consume more cheese than any other country in the world!

An important factor to each of these health benefits, no matter how big or small, is cheese in moderation and in conjunction with a balanced and healthy diet. Though cheese may hit our plates heavy this holiday seasons, remember to add some healthy leafy greens or your favorite veggies, a whole grain roll, and a nice serving of turkey or ham!

Written by:  Ryan Kline, 4-H/Family and Consumer Sciences Educator, Ohio State University Ross County.

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

Sources:

Bongard, V, et al. “Food Groups Associated with a Reduced Risk of 15-Year All-Cause Death.” Nature News, European Journal of Clinical Nutrition, 2 Mar. 2016, www.nature.com/articles/ejcn201619.

“Cheese Accounts for Largest Share of per Capita U.S. Dairy Product Consumption.” USDA ERS – Chart Detail, United States Department of Agriculture, www.ers.usda.gov/data-products/chart-gallery/gallery/chart-detail/?chartId=103984. Accessed 23 Oct. 2023.

Clark, Stephanie. “Good News about Cheese – It’s Much Healthier than You Thought.” The Washington Post, WP Company, 4 Jan. 2023, www.washingtonpost.com/wellness/2023/01/02/cheese-nutrition-good-for-you/.

Gorman, Rachael Moeller. “5 Reasons Cheese is Actually Good for Your Health.” EatingWell, 22 Nov.2023,https://www.eatingwell.com/article/289455/5-reasons-cheese-is-actually-good-for-your-health/

“Is cheese a healthy source of probiotics?” Harvard Health, Harvard Health, 18 July 2023,https://www.health.harvard.edu/staying-healthy/is-cheese-a-healthy-source-of-probiotics#:~:text=Typically%2C%20probiotics%20are%20in%20cheeses,%2C%20Gruy%C3%A8re%2C%20and%20cottage%20cheese.

“Parmesan Cheese: Nutrition Info and Health Benefits.” Cleveland Clinic, Cleveland Clinic, 6 Jan. 2023, health.clevelandclinic.org/parmesan-cheese-benefits/.

Are You Experiencing Parental Burnout?

mad holding head seated at his office desk

Psychology Today defines burnout as “a state of emotional, mental, and often physical exhaustion brought on by prolonged or repeated stress.” Parental Burnout is experiencing those forms of exhaustion due to parenting. For example, I get myself up earlier than my family to get myself ready so then I can get everyone else ready. Then its getting kids dressed, packing lunches, getting backpacks ready, and reminding them for the 100th time to put their shoes on. By the time I get to work, I’ve already put in a couple of hours. After my 8-hour workday is complete, I’m rushing home to help with homework and fix dinner before it’s back out the door for sporting practices and/or games. The evening concludes with getting the kids to set their clothes out for the next day, baths, and bed. I fall asleep praying that everyone sleeps through the night and then wake up the next morning and do it all over again. Wash. Rinse. Repeat.

In 2022, The Ohio State University Office of the Chief Wellness Officer and College of Nursing released a working parental burnout report. In the report they shared that “burnout is associated with depression, anxiety and increased alcohol consumption in working parents, as well as the likelihood for parents to be irritable, get easily angered with their children or  engage in punitive parenting practices (i.e. yelling, insulting/criticizing, curing, spanking).”

Are you feeling a little burned out? Ask yourself these 10 questions to assess:

  1. I get/feel easily irritated with my children.
  2. I feel I am not the good parent I used to be with my child(ren).
  3. I wake up exhausted at the thought of another day with my children.
  4. I find joy in parenting my children.
  5. I have guilt about being a working parent, which affects how I parent.
  6. I feel like I am in survival mode as a parent.
  7. Parenting my child is stressful.
  8. I lose my temper easily with my children.
  9. I feel overwhelmed trying to balance my job and parenting responsibilities.
  10. I am doing a good job being a parent.

If you find that you are in severe burnout, please consider seeking help from your healthcare provider. If you feel you’re mildly to moderately in burnout, you can take action by starting some preventive interventions such as:

typewriter with paper saying parental self-care
  1. Practice good self-care
  2. Be kind to yourself.
  3. Talk to someone you trust about how you are feeling.
  4. Build your mental resiliency and coping skills.
  5. Ask for help.

Interested in learning more about this topic? I encourage you to check out the tips and tricks webinar where they go deeper into this topic.

In the short term, we feel like we can power through, but in the long term, we are neglecting our own basic needs. Taking a little time each day to nurture your well-being will help you be a happier person. You and your family deserve the best possible you!

Written by:  Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Washington County.

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

Sources:

Fradin, K. (2023, April 13). I’m a prediatrician-here are the unseen challenges working parents are facing. Retrieved from https://www.fastcompany.com/90879953/the-unseen-challenges-working-parents-are-facing

Psychology Today. (n.d.). Burnout. Retrieved from https://www.psychologytoday.com/us/basics/burnout

The Ohio State University Chief Wellness Officer. (n.d.). Burned out by pandemic parenting? You’re not alone . Retrieved from https://wellness.osu.edu/chief-wellness-officer/parent-burnout

Herbs All Year

Fall is an ideal time to think about preserving what is left of your herb bounty from the summer. Preserving herbs now makes them available to use throughout the winter for cooking and garnishes. Herbs are also a great way to add flavor to a dish without adding salt, fat, or sugar. Herbs contain antioxidants that may protect against cancer and heart disease. In the grocery store, herbs aren’t cheap! Preserving your own can save you money. If you still have some herbs hanging out in your garden, consider these points before preserving them:

A herb garden
  • Consider how you will use your herbs. Select a preservation method fitting your future uses. Only preserve herbs your family will use within a year.
  • Freezing herbs will maintain the greatest quality of nutrients, due to the processing time. Frozen herbs may not ideally be used for uncooked dishes or garnish, due to their compromised texture and flavor. However, these herbs are great for cooked dishes.
  • When freezing herbs be sure to use a freezer-grade container, label, date package, and store in your freezer.
  • Another great way to freeze herbs is to add a small amount of chopped herbs to an ice cube tray and top with water, olive oil, or broth, and freeze. After the cubes are frozen remove them from the tray and store them in a freezer bag or container. These cubes can be added directly to soups, stews, pasta, and more when cooking. For the best quality, store these cubes for 3-6 months.
  • Drying can be an easy way to preserve herbs. Herbs can be dried in a microwave, oven, or dehydrator. Check the directions for your specific unit when drying herbs. Herbs are dry when they crumble or when the stems break when bent.
  • Dried herbs are commonly used in cooking. They have a great flavor and have a longer shelf life than fresh herbs. Recipes will call for dried herbs and sometimes dried herbs can be a substitute for a fresh herb. When substituting a dry herb for a fresh herb keep in mind, they can have a more potent flavor when dried, for this reason, use 1/3 of the amount called for. For example, 1 tablespoon fresh = 1 teaspoon dried
  • Whole dried herbs such as bay leaves can be added to dishes with a longer cooking time. Ground and crumbled herbs are best added to dishes with a shorter cooking time or toward the end of the process to get their best flavor.

One of my favorite ways to use my abundance of herbs at the end of the season is to make pesto and freeze it. Pesto can be made with any herb and be used on sandwiches, pastas, and more. Try this recipe with different herbs and nuts until you find your favorite combination & happy herb preserving!

lots of herbs

Pesto with any Herb

3 cups tightly packed herbs (I like to use basil, oregano or parsley.)

2/3 cup nuts (walnuts, pine nuts, and pistachios are all great, or try your favorite)

5 cloves garlic

2/3 cup grated Parmesan cheese

2/3 cup olive oil

1/4 teaspoon salt

  1. Mix dry ingredients in a food processor.
  2. Pulse to Chop- 4 to 5 times until ingredients are roughly chopped
  3. Slowly add oil
  4. Transfer to a jar – pour into a sealable container and refrigerate until ready to use. Store in the refrigerator for up to 10 days or freeze in a sealed container for up to six months.

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

Reviewed by:  Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Washington County.

Sources:

Fifner, J. R. (2016, June 24). Food preservation: Preserving herbs: Freezing and drying. Ohioline. https://ohioline.osu.edu/factsheet/hyg-5360

Herbs can spice up your antioxidant protection : USDA ARS. (n.d.). https://www.ars.usda.gov/news-events/news/research-news/2002/herbs-can-spice-up-your-antioxidant-protection/

MS, R. 2021: J. R. (2021, July 26). Selecting, storing, and using fresh herbs. Ohioline. https://ohioline.osu.edu/factsheet/hyg-5520

Life is Not a Highlight Reel

Highlight reels on social media are all about your top-notch moments when you’re living your best life. It can feel good to share wonderful things happening in your life and to see fun things happening in the lives of others but be sure not to compare your real life to others’ highlight reels.

Remember social media posts are typically just the highlights. People tend to only want to share the good parts of life and hide the not-so-good parts. We don’t know what someone else is going through unless they tell or show us. Perhaps the friend who is sharing all the happy times and bright smiles is secretly living with anxiety, depression or a life-threatening health diagnosis.

An apple in a mirror. the reflection has no blemish but the side of the apple has a bit taken out.

Representation on social media can be like putting your best side forward, and keeping blemishes hidden, like the apple in this photo. In woodworking, craftsman use a veneer, a thin covering of decorative wood, to cover much coarser wood. Social media can be like that… it’s just a veneer, a thin covering of what’s real underneath. It’s interesting that the more coarse heavier wood underneath supports and is stronger than the veneer that covers it. Real life is like that, the highs and lows are part of what make life interesting and add strength, depth and authenticity to our character.

A recent review of literature found both positive and negative correlations between social media use and depressed mood. Take note of how you feel after consuming social media… if you are viewing funny or uplifting posts, or enjoying catching up with friends’ activities, then social media that may be helpful to you. But if you find you are comparing your own life with both ups and downs, to posts that are only the ‘ups,’ it may be time to reevaluate your use of social media. An article published by the National Institutes of Health offers these tips on healthy social media habits:

  • Keep real life in mind. Don’t compare others’ best to your reality.
  • Be intentional about social media use. Is your time online taking you away from healthy activities like time outside, or spending time with friends and family?
  • Ask yourself how viewed content makes you feel. Is what you’re viewing getting you down?
  • Consider posting about the importance of mental health, or that you occasionally have real life struggles. It might just be the refreshing post someone else needs to read.
  • Be real with someone in real life. Authenticity cannot be replaced.
  • Teach children that what they see on social media does not represent real life.

For more information check out this article on digital wellness. Remember that life is not a highlight reel, it’s lived to the fullest in both the joys and struggles.

Writer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu

Reviewer: Christine Kendle, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Tuscarawas County, kendle.4@osu.edu

Sources:

“Healthy Social Media Habits.” Sept. 2022 NIH News in Health. https://newsinhealth.nih.gov/2022/09/healthy-social-media-habits

Karim F., Oyewande A. A., Abdalla L. F., et al. (June 15, 2020) Social Media Use and Its Connection to Mental Health: A Systematic Review. Cureus 12(6): e8627. DOI 10.7759/cureus.8627

Lobb, J. “Digital Wellness.” Oct. 2022. Live Healthy Live Well blogsite of the Ohio State University. https://livehealthyosu.com/2022/10/17/digital-wellness/

Comfort Food Season

Three bowls of pumpkin soup

Fall is upon us, and if you’re like me, you’ve already started making a list of comfort foods to make this season.

Comfort food means many things to different people and looks different across the world, but one commonality is that it makes us feel good. For some people, comfort food stirs up an emotional connection about a family tradition or particular family member. The snacks or dishes we reach for may even be a way of handling stress or coping. When I think of comfort food, I think of dishes that make me feel warm, full, and fuzzy. Comfort food also has a biological connection. The food we choose triggers a complex response in our brain that triggers an emotional association to our food. Hence why we might feel more inclined to eat these memorable dishes throughout the holiday season or when thinking of a particular person, place, or time. Additionally, as the weather cools, our bodies crave more calories to help keep warm – even though we may not need them.

When we enjoy comfort food, it is usually a meal with higher fat, carbohydrate or sugar content. We tend to think of these meals as indulgences, or something unhealthy to savor. However, there are many ways to experience our favorite comfort flavors. Here are some easy, healthy substitutes to make even the best comfort foods a little lighter and healthier.

  1. Plain Greek Yogurt – yogurt is a good swap in many recipes as it reduces fat and adds protein and calcium. Plain Greek Yogurt can be used in place of butter, milk, sour cream, mayo, cream cheese, buttermilk, and heavy cream. You can find an easy conversion chart by clicking here.
  2. Applesauce- In most baked goods you can use applesauce in place of butter and oil. My family’s favorite banana bread uses applesauce.
  3. Cauliflower- This vegetable has made a come back in the recent years! You can use cauliflower in pizza crust, breadsticks, riced, or mashed. In my house we enjoy cauliflower as a substitute in Shepard’s pie instead of mashed potatoes.
  4. Lean Protein- Replacing high-fat meats such as sausage with lean proteins like turkey help to reduce the fat content of a meal. This is especially useful in recipes that use heavy creams, cheeses, and butter. In some recipes it is easier to replace the protein then the cheese.
  5. Extra veggies- If a comfort go to this season is pizza, chili, or mac and cheese, focus on adding more veggies. You can add veggies in place of some or all of the meat. Vegetables are full of nutrients like fiber and low in saturated fat and calories. Adding more vegetables to your dishes will reduce their fat, salt and calorie content.
  6. Beans and legumes- Bring on the beans! Beans are making a comeback as a great source of protein and fiber! Consider trying a chickpea pizza crust, noodle, or dessert. Swapping out a traditional noodle will not only add protein to your spaghetti, but can help offset the carb crash afterwards. Beans are also a great substitute in baking! My family loves to enjoy black bean brownies.

There are so many ways to enjoy comfort food this season. If you are hesitant to experiment with new ingredients, a simple way to keep things healthier is by watching portion sizes. Trying to measure portions for casseroles can be challenging, but using a smaller plate such as salad plate can be helpful.

Allow yourself to explore some of these swaps, try new recipes, or experiment with family favorites. By adding healthier ingredients, we are giving our bodies more of the nutrients it needs to stay healthy all year long! Who knows, maybe you’ll create a new recipe for friends and family to enjoy when they think of you or reach for a seasonal favorite.

Written by: Holly Bandy, MEd, CHES, Family and Consumer Sciences Educator, OSU Extension Stark County

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

Sources:

Harvard Health. Comfort food without the guilt. (2019). https://www.health.harvard.edu/staying-healthy/comfort-food-without-the-guilt

Centers for Disease Control and Prevention. (2023). Healthy eating for a healthy weight. https://www.cdc.gov/healthyweight/healthy_eating/index.html

Fire Prevention Week 2023: Cooking safety starts with YOU!

Did you know that next week is Fire Prevention Week? Fire Prevention Week has been observed annually the week of October 9th since 1922. In 1925, President Calvin Coolidge made it a national observance, making it the longest-running public health observance in the United States. Fire Prevention Week is observed each year during the week of October 9 in commemoration of the Great Chicago Fire, which took place in 1871 and left devastating damage. Each year during Fire Prevention Week, a theme is selected to help people learn how to prevent fires and stay safe in the event of a fire. This year’s theme is Cooking Safety Starts with YOU!

Sparky the fire dog says Pay attention to Fire Prevention. Cooking Safety Starts with You.

Did you know that cooking fires are the leading cause of home fires and home fire injuries? Thankfully, there are a few simple but effective things we can do while cooking to help prevent cooking fires and burns:

  • When cooking on stovetop, turn pot handles toward the back of the stove and always keep a lid or even a sheet pan nearby. If a small grease fire starts, slide the lid orsheet pan over the pot and turn off the burner.
  • Keep flammable items away from the stovetop like wooden utensils, towels, curtains, oven mits, and food packages.
  • Stand by your pan when cooking on the stove. Turn off the burner if you leave the kitchen.
  • Stay in the kitchen when you are frying, grilling, or broiling food. Turn off the stove if you must leave the kitchen, even for a short time.
  • Remember to watch what you heat. When cooking, set a timer to remind you to check your food.
  • If possible, have a “kid free zone” of at least 3 feet around the stove and other areas where hot food or drinks are prepared of carried.

In addition to practicing these cooking safety tips, a few additional steps you can take to stay safe in the event of a fire include:

  • Plan your escape route.
  • Test your smoke alarms. 
  • Practice at-home fire drills and select an outdoor meeting location in advance.
  • Close before you doze. Over a decade of research conducted by the Fire Safety Research Institute has shown that closed doors can save lives in the event of a fire. When a fire occurs, mere seconds can make a difference between a safe escape and a tragedy. A closed door helps prevent and slow down a fire’s entrance into a room, buying you more time to escape.

For more information, resources and activities related to this year’s Fire Prevention Week, check out the Fire Prevention Week toolkit.

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

Reviewed by Lisa Barlage, Family and Consumer Sciences Educator, OSU Extension Ross County

Sources:

Fire Safety Research Institute (2021). Close Before You Doze. https://fsri.org/programs/close-before-you-doze

National Fire Protection Association. About Fire Prevention Week. https://www.nfpa.org/Events/Events/Fire-Prevention-Week/About