Month: May 2024

Making the Most of Summer as a Working Parent

School is out for summer, but work isn’t! If you are a working parent with little ones, you have probably wondered how you are possibly going to juggle the kids being off school while you still have to work!

Boy and girl playing in the sand

Summer is an exciting time that can come with summer camps, vacations, holidays, and more. As a working parent, you may be thinking to yourself, “how can I fit all of this in while still having to work?” The good news is, you can still make great memories with your children in the summer while getting your work done by trying some of the tips below!

  • Make the most of the time that you have. Plan activities in advance. Use a family calendar to keep track of everyone’s schedules.
  • Spend as much time outdoors as you can! There are many benefits to playing outside for kids and it is a great way to make memories with your children. Go for a walk, blow bubbles, do sidewalk chalk, even if its just 10 minutes a day!
  • Explore the idea of a flexible work arrangement. Will your job allow you to adjust your hours for summer or work more remote days? If you cannot make those types of accommodations, try to be as productive as you can at work so you can keep your time off as your personal time!
  • Stay connected with your kids. “Check in” with your kids daily. Ask them how their day went and if there is anything they want to share. In my family, at dinner time we go around and everyone shares the best part of their day and if there were any hard parts in the day. This can go a long way when you feel like you have missed some summer moments with the kids while you’re working.
  • Maximize your weekends. Plan short trips, attend local fairs, festivals, and farmers markets. You may not be able to go take a week long vacation, but can you make your weekends a mini vacation?

When you are a working parent, you may find yourself feeling guilty about not being able to be at home with your kids in the summer. You can still make the most of your time by trying the tips mentioned and remembering that you are making memories too!

Written By: Erin Ruggiero, Family and Consumer Sciences Educator, Ohio State University Extension Medina County, ruggiero.46@osu.edu

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

References:

https://www.healthychildren.org/English/family-life/power-of-play/Pages/playing-outside-why-its-important-for-kids.aspx

https://fit.sanfordhealth.org/blog/checking-in-with-your-kids

Parenting a College Student this Summer?

Welcoming home a college student for the summer? It can be a wonderful time for college students to reconnect with family and friends, or maybe work a summer job. It can also be a tricky adjustment for students to live under their parents’ roof again after being mostly independent for nine months. Likewise, it can take some adjusting for parents (who have become accustomed to new routines of the empty nest) to learn to accommodate their college student’s schedule and independence, not to mention all the dorm gear and laundry.

African American black college student moving to dorm with parents helping with moving crates

Here are some things to consider in helping smooth the transition for everyone:

Adjust your parenting style. To ease into this new phase of life for both of you, you’ll likely need to adjust your approach to be more collaborative in nature. Think of it in terms of requests versus rules or demands. If you have younger children at home, you’ll be adjusting your parenting style continually to each child in their current life stage… just like you’ve done all along.

Talk about expectations. Will they have use of a car, a summer job, household chores, curfew, etc? This can involve some give and take. Ask your adult child his or her thoughts and expectations about coming home.

Set a few limits. Even though your child is an adult, they can still be asked to help around the house. Instead of a set curfew, maybe they can let you know where they are going out of courtesy and respect and make a quiet entrance when returning home late. Set a few family times during the week to catch up or make plans, and otherwise let them have time to socialize with friends.

Give them space. Remember your child was away from you for the better part of nine months and may need a little extra time and space to retain their sense of independence.

Have some family fun. It’s never too late to make memories together. Find an activity you all enjoy and do that several times throughout the summer. Take a family trip and let your adult children help make the plans.

Though there are a lot of changes and adjustments during this time, a little flexibility and communication can go a long way to making it an enjoyable summer for everyone.

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

Reviewer: Erin Ruggiero, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Medina County, ruggiero.46@osu.edu

Sources:

Flanigan, R. 7 Ways to Get Along With a College Student Home for Summer. June 2023. https://www.aarp.org/home-family/friends-family/info-2023/parenting-college-students-home-for-summer.html

Returning Home from College: Tips for Parents and Students. Lifespan Living Newsletter. May 2023. https://www.lifespan.org/lifespan-living/returning-home-college-tips-parents-and-students.

Thurrott, S. 7 College Tips for Parents and Guardians: Adjusting to Parenting an Adult. Azusa Pacific University. November 2019. https://www.apu.edu/articles/7-college-tips-for-parents-adjusting-to-parenting-an-adult/

When the Internet Becomes Your Doctor

Stand up if when you feel an ache you instantly describe your concerns to google. Ok, I will stand up and likely jump first!

We’ve all been there. We feel unwell or a loved one does so we deicide to lean into the internet for some information . Maybe someone we know, love, or ourselves received a recent diagnosis so we decide to learn a little more about the condition. Maybe the health portal gave you a blood work result that came back a little elevated so you researched what this meant. I can only speak for myself when I say, this usually feels like a good idea at first. However for many, this feeling is sometimes followed with feelings of anxiety.

According to a recent article by the University of California about 80% of Americans have used the internet to self-diagnose health issues. With this number in mind, it is easy to no longer feel like you might be the only one relying on the internet for medical advice. However, utilizing search engines to provide us with medical information can leave us stressed and in some cases with misinformation.

This overreliance on the internet for medical-related information has been found to spark feelings of anxiety when it comes to health issues. In fact, the health-related anxiety associated with internet searches has earned itself a name of its own “Cyberchondria”. Cyberchondria means the fear of illness that is worsened by online searching. The internet is readily available and the information is accessible from anywhere however, this does not mean it is accurate. Additionally, increased access to this information has even sparked confusion around medical diagnosis.

hands typing on a keyboard

So what do we need to keep in mind?

  • Websites could use unreliable sources to gather their information
  • Websites can pay to be listed a top “hit” despite reliability of information
  • Health information can summarized or simplified
  • Information used could not be from by medical professionals
  • Could share scientific or unscientific instead of clinical information
  • Information could be shared by “influencers” versus a medical professional

So how can we protect ourselves from feeling the affect of Cyberchondria? Call your doctor with concerns. Consider this, health is individual and diagnosis are complicated. How one condition affects one person may not be how it affects you. As stated, the internet generalizes health information, bringing together the best and worst of the condition or symptoms. Combat Cyberchondria by working to change habits. Try considering how you plan to use the information you find before placing your search. For example, if something comes back slightly elevated in your blood work, call your medical professional. Why? Often times, blood work is a snapshot in time of what your blood looks like at that very minute. Often diagnosis involve several rounds of blood work spread apart over a period of time. So ask yourself in this case would the internet search serve you well or cause unnecessary anxiety? Changing and adjusting habits can be challenging if you are asking a trusted person for support can help you reach your goal of stopping online searches. Ask them if you can check in with them when the urge or concern arises. Set goals to help get you there.

Health-related anxiety can be put at ease by setting boundaries with the internet and being sure to have regular wellness checks with your primary care provider. When in doubt call your provider to share with them your concerns and questions surrounding new diagnosis, results, or symptoms.

Written by: Holly Bandy, OSU Extension Educator, Family and Consumer Sciences

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

References:

Anderson, L. (2021, October 8). Sick of googling symptoms and getting bad information? here’s a second opinion. University of California. https://www.universityofcalifornia.edu/news/sick-googling-symptoms-and-getting-bad-information-heres-second-opinion

Lane, P. (2023, December 2). The problem with “dr. google.” Psychology Today. https://www.psychologytoday.com/us/blog/am-i-dying/202312/the-problem-with-dr-google#:~:text=Key%20points,important%20for%20health%2Danxious%20patients.

Perkins, S. J. (2020, February 24). Get the facts on cyberchondria. Summa Health. https://www.summahealth.org/flourish/entries/2020/02/get-the-facts-on-cyberchondria

Little Fears and Big Worries

Think back to when you were a young child. What were you afraid of? Right now my preschool aged daughter is having a lot of fears. Things that as an adult seem unrealistic like bugs, standing on a step stool, and getting lost, but to her these fears are very real.

We know that young children are great at pretending and using their imagination. This can also cause many fears as kids can think of a million different unrealistic things that could happen or things, like monsters that are not real but may feel very real. Other common fears are fear of the dark, loud noises like fireworks, thunder and lightning, or being apart from their caregivers. These fears are normal and almost an expected part of child development.

Hug, father and girl hug for comfort

When fears arise there are some tips to help with the situation:

  • Give comfort to let your child know that they are safe, give hugs, and whatever you do to help your child feel safe and protected.
  • Talk and listen, be calm and soothing and try to get your child to put their feeling to words.
  • Don’t dismiss their fears and worries, to them they are very real.
  • Limit exposure to scary images, movies, or shows.
  • Praise and reward kids for coping with their fears to teach them they can deal with fears in the future as they arise.
  • Don’t cater to fears-don’t avoid things because your child has the fear. For example, if your child is fearful of dogs don’t cross the street to avoid walking by dogs, instead talk through it and remain calm as you face that fear.
  • There are many children’s books out there with themes of being scared or with facing fears. “The Worrysaurus” by Rachel Bright and “The Very Hungry Worry Monsters” by Rosie Greening are two of many on the subject. There are also episodes of children’s shows on the subject like “Daniel Tiger’s Neighborhood: Daniel Gets Scared.”

Lately with my daughter she has been telling me she is worried about different things. This has made me do some exploring. The question being, when do fears go beyond fear and cross over into anxiety?

Some signs in anxiety in children are if their fears seem extreme or are more than the fears of those of similar ages. For example, it would not be likely that an older child would experience separation anxiety. If fears cause your child to become very upset, tearful, irritable, or clingy. If fears keep your child from doing things like going to school, sleeping alone, or leaving the house, cause issues sleeping like waking in the night, bad dreams or bed wetting, cause symptoms like stomachaches, headaches, dizziness or sickness., or have a lot of negative thoughts or keep thinking bad things are going to happen.

Whether your child is having a little fear or a big worry, as caregivers we can try to be as supportive as possible to help children overcome their fears, developing ways to cope with their fears and anxieties and to give comfort to them as best as we can.

Written by: Katie Schlagheck, OSU Extension Educator, Family and Consumer Sciences , Ottawa & Sandusky Counties

Reviewed by: Holly Bandy, OSU Extension Educator, Family and Consumer Sciences

References: https://raisingchildren.net.au/toddlers/health-daily-care/mental-health/anxiety-in-children

Freeze Drying: Consider This (4 of 4 in this series)

Best Practices: Start with the end in mind

Freeze-dried food has entered the home food preservation scene! Domestic freeze dryers have been introduced to homeowners within the past 10 years.  More preservation enthusiasts have ventured into this form of food preservation.  Once a machine has been chosen and placed in your home, there are a few things that you should keep in mind for the best results for your family. 

As with any food preservation method, be sure you start with decent quality food. The better quality of food you use, the better results you will achieve when freeze drying your food.   

Often, we think of food preservation as a means of saving food for an extended period of time, with freeze-drying extending that time beyond other methods. Freeze drying is effective for preserving your garden as well as preparing for possible food shortages or natural disasters. Freeze-drying can offer short-term benefits for immediate enjoyment as well. Fruit freeze-dried today can be enjoyed as a snack tomorrow. Leftover meals can be freeze-dried for a quick family dinner on a busy night or preserved for a camping or hiking trip in the coming months. Garden herbs and vegetables can be freeze-dried and used in recipes for meals throughout the year.  

Five jars containing freeze dried vegetables, meats and seasonings.

The process of freeze-drying food has minimal preparation, the processing time may be longer but does not require constant attention, and food may be immediately packaged from the freeze dryer for short-term or long-term storage. While the steps may be simple, there are several tips to make this process more effective.  

Consider these tips:  

  • Freeze-drying times are not a fixed number. The amount of product on the tray will impact the processing time, but the good news is that the freeze dryer will adjust without human intervention. 
  • Uniformly prepared food pieces optimize drying time. When placing trays into the freeze-dryer, place denser items in the center for the best results. 
  • The higher the water content in the food, the longer the processing time. Pre-freezing the food may help reduce processing time.    
  • A warmer room temperature will increase the processing time.   
  • Almost all foods can be freeze-dried, but for the best results, avoid oily foods including butter, peanut butter, and chocolate. Also, for more success, refrain from using honey, syrup, and jam. 
  • Be certain to label your jars and bags as “raw” if you have freeze-dried any uncooked beef, poultry, fish, pork, or eggs, don’t assume the freeze-drying process makes your food bacteria-free.  Raw meat should be used right away because freeze-drying does not kill bacteria.  
  • Freeze-drying is not considered cottage food.  

Track your journey 

While freeze-drying is not an exact science, it is recommended to keep a journal of all your successes and lessons learned. Keep track of what works for you and your family and document your freeze-drying journey! For more information on freeze-drying, check out the Freeze-Drying: Consider This blog series.  

 Resources: 

Utah State University: https://extension.usu.edu/preserve-the-harvest/research/buying-a-home-freeze-dryer-what-to-know-before-you-go   

https://harvestright.com/wp-content/uploads/2019/09/GUIDE-TO-FREEZE-DRYING.pdf (retrieved on 11-2-2023) 

Melanie Hausch, food preservationist and subject matter expert, Bryan, Ohio  

Written by: 

Emma Horstman, Extension Educator, Ohio State University Extension, Paulding County 

Melissa J. Rupp, Extension Educator, Ohio State University Extension, Fulton County 

Reviewed by: 

 Ohio State University Extension, Food Preservation Team  

Photo Credit:  

Laura Halladay, Extension Educator, Ohio State University Extension, Greene County.  

Freeze Drying: Consider This (4 of 4 in this series) 

Best Practices: Start with the end in mind

Freeze-dried food has entered the home food preservation scene! Domestic freeze dryers have been introduced to homeowners within the past 10 years.  More preservation enthusiasts have ventured into this form of food preservation.  Once a machine has been chosen and placed in your home, there are a few things that you should keep in mind for the best results for your family. 

As with any food preservation method, be sure you start with decent quality food. The better quality of food you use, the better results you will achieve when freeze drying your food.   

Often, we think of food preservation as a means of saving food for an extended period of time, with freeze-drying extending that time beyond other methods. Freeze drying is effective for preserving your garden as well as preparing for possible food shortages or natural disasters. Freeze-drying can offer short-term benefits for immediate enjoyment as well. Fruit freeze-dried today can be enjoyed as a snack tomorrow. Leftover meals can be freeze-dried for a quick family dinner on a busy night or preserved for a camping or hiking trip in the coming months. Garden herbs and vegetables can be freeze-dried and used in recipes for meals throughout the year.  

Five jars containing freeze dried vegetables, meats and seasonings.

The process of freeze-drying food has minimal preparation, the processing time may be longer but does not require constant attention, and food may be immediately packaged from the freeze dryer for short-term or long-term storage. While the steps may be simple, there are several tips to make this process more effective.  

Consider these tips:  

  • Freeze-drying times are not a fixed number. The amount of product on the tray will impact the processing time, but the good news is that the freeze dryer will adjust without human intervention. 
  • Uniformly prepared food pieces optimize drying time. When placing trays into the freeze-dryer, place denser items in the center for the best results. 
  • The higher the water content in the food, the longer the processing time. Pre-freezing the food may help reduce processing time.    
  • A warmer room temperature will increase the processing time.   
  • Almost all foods can be freeze-dried, but for the best results, avoid oily foods including butter, peanut butter, and chocolate. Also, for more success, refrain from using honey, syrup, and jam. 
  • Be certain to label your jars and bags as “raw” if you have freeze-dried any uncooked beef, poultry, fish, pork, or eggs, don’t assume the freeze-drying process makes your food bacteria-free.  Raw meat should be used right away because freeze-drying does not kill bacteria.  
  • Freeze-drying is not considered cottage food.  

Track your journey 

While freeze-drying is not an exact science, it is recommended to keep a journal of all your successes and lessons learned. Keep track of what works for you and your family and document your freeze-drying journey! For more information on freeze-drying, check out the Freeze-Drying: Consider This blog series.  

 Resources: 

Utah State University: https://extension.usu.edu/preserve-the-harvest/research/buying-a-home-freeze-dryer-what-to-know-before-you-go   

https://harvestright.com/wp-content/uploads/2019/09/GUIDE-TO-FREEZE-DRYING.pdf (retrieved on 11-2-2023) 

Melanie Hausch, food preservationist and subject matter expert, Bryan, Ohio  

Written by: 

Emma Horstman, Extension Educator, Ohio State University Extension, Paulding County 

Melissa J. Rupp, Extension Educator, Ohio State University Extension, Fulton County 

Reviewed by: 

 Ohio State University Extension, Food Preservation Team  

Photo Credit:  

Laura Halladay, Extension Educator, Ohio State University Extension, Greene County.  

Seeking Awe in Nature

In the last two months, many people across our state and nation experienced two awe inspiring events: the total solar eclipse and the Aura Borealis. While the total solar eclipse had been on everyone’s radar for months, if not years, the Northern Lights last weekend came as a pleasant surprise to most of us. As I witnessed both events, I felt joy, wonder, excitement, and an emotion that I identify as awe. I had goosebumps and even shed some happy tears as I watched the sun disappear in April and saw colorful lights dance across the night sky last weekend.

The Northern Lights near Oregon, OH. Photo taken by Laura M. Stanton, May 10, 2024.

So, what is awe? According to Dacher Keltner, the Director at the Greater Good Science Center, awe is “the feeling we get in the presence of something vast that challenges our understanding of the world. When people feel awe, they may use other words to describe the experience, such as wonder, amazement, surprise, or transcendence.” Scientists began studying awe over 20 years ago and they believe awe offers a range of benefits including calming our nervous systems and relieving stress.

Piercarlo Valdesolo, a professor at Claremont McKenna College, explains that awe occurs when “you see something that you perhaps haven’t noticed before, and you realize there’s a lot more to it than you previously had thought. It’s almost like you’re peering into a world that you hadn’t seen before. Something is opening up to you.” The power of awe is that it makes you realize there’s something bigger or beyond yourself. In other words, it can help you get out of your own head.

Although the solar eclipse and the northern lights were significant events, awe can be found every day, in the small things. In fact, science shows that taking a moment each day to seek out awe has long-term, positive effects on your health and wellness. Here are a few tips for finding more awe in your life:

  1. If possible, seek a new location to explore.
  2. Silence your phones and electronics.
  3. Look at the world with childlike curiosity and wonder.
  4. Be present and pay attention to all your senses.
  5. Explore the moments and sights that catch your attention. Is it the landscape? Tiny patterns of light and shadow? Let your attention move from the vast to the small.
  6. Ask yourself big questions. What makes you curious? What do you want to learn or understand more?
  7. Pay attention to how you feel during and after your outing.

The next time you need a positive boost, seek awe. Remember it can be as simple as peering out your window or getting outside. For example, when I looked closely at this sunflower in my backyard, I noticed a mandala in the center. I think it is amazingly beautiful!

A close-up view of a large sunflower.

How about you? Please share your awe inspiring experiences in the natural world. Awe not only boosts our minds and bodies, but it can also boost social connections and the feeling of belonging.

To learn more about the powerful health and wellness benefits of nature, visit go.osu.edu/Nature-Matters.

Written by: Laura M. Stanton, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County. Email: stanton.60@osu.edu

Reviewed by: Heather Reister, Family and Consumer Sciences Educator, Ohio State University Extension, Butler County.

Photo Credits: Laura M. Stanton.

Sources

Doucleff, M. (2021, June 29). Awe appears to be awfully beneficial. National Public Radio. https://www.npr.org/2021/06/29/1011415113/awe-appears-to-be-awfully-beneficial

Eagle, J. and Amster, M. (2023). The Power of Awe: Overcome Burnout & Anxiety, Ease Chronic Pain, Find Clarity & Purpose―In Less Than 1 Minute Per Day. Hachette Go.

The Greater Good Science Center at the University of California, Berkeley (2024). What is awe?https://greatergood.berkeley.edu/topic/awe/definition

Keltner, D. (2023). Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. Penguin Press.

Keltner, D. (2023, February 14). How to take an awe walk. Mindful. https://www.mindful.org/how-to-take-an-awe-walk

National Public Radio. (2023, January 13). Transformative Power of Awe. https://www.npr.org/2023/05/06/1174476949/transformative-power-of-awe

Reynolds, G. (2020, October 1). An ‘awe walk’ might do wonders for your well-being. The New York Times. https://www.nytimes.com/2020/09/30/well/move/an-awe-walk-might-do-wonders-for-your-well-being.html

Spring into Action: Managing Your Child’s Asthma

child with asthma using an inhaler

Ah spring! Time to get outside and take some deep breaths. However, for families with children suffering from asthma, it is a reminder to keep triggers in check and be prepared to treat flare ups at a moment’s notice. May is Asthma Awareness Month and for millions of families it is a reminder of the importance of helping their child manage their life-long condition.

The Asthma and Allergy Foundation of America estimates that there are about 4.5 million U.S. children living with asthma. Although childhood asthma isn’t different from adult asthma, there are additional challenges to controlling asthma in children. Missing days of school, avoiding triggers, managing medication, and adhering to action plans are uniquely difficult issues related to managing childhood asthma. While the exact cause of asthma is unknown, the following risk factors may make a child more likely to have asthma:

  • Family history of asthma
  • Respiratory illnesses, such as flu, colds, RSV
  • Allergies and eczema (atopic dermatitis)
  • A mother who smoked during pregnancy
  • Exposure to secondhand and thirdhand tobacco smoke after birth
  • Living in an area with high air pollution

According to the American Lung Association, asthma attacks or “flare ups” are caused by swelling of the airway, extra mucus production, and tightening of the muscles around the airways. These symptoms make it more difficult for air to move through the lungs. This “What is Asthma” video helps explain the condition:  https://youtu.be/batzSytA1Y0

Doctors use a variety of methods to diagnose asthma in children. Allergy testing, blood tests, and X-rays, are a few of the tests doctors use to develop treatment plans. Depending on the type and severity of your child’s asthma, they may recommend seeing an allergist or pulmonologist which are doctors who specialize in the respiratory system.

If your child is diagnosed with asthma, it is important to know the triggers and symptoms of an attack. Managing triggers is important because after an asthma episode, children are at greater risk for experiencing additional flare ups. Cincinnati Children’s Hospital shares the following Common Triggers of Asthma Attacks.

  • Tobacco Smoke
  • House Dust Mites
  • Indoor and Outdoor Pollens and Molds
  • Pets
  • Cockroaches
  • Strong Odors and Sprays
  • Exercise, Sports, Work and Play

The Mayo Clinic suggests seeing a doctor if your child displays the following symptoms:

  • Coughing that is constant, is intermittent or seems linked to physical activity
  • Wheezing or whistling sounds when your child breathes out
  • Shortness of breath or rapid breathing
  • Complaints of chest tightness
  • Repeated episodes of suspected bronchitis or pneumonia

Asthma management in developing young children is especially important because according to the American Lung Association, if left untreated, it can lead to airway remodeling, a condition in which the lungs become scarred, asthma medicines do not work as well, and less air is able to move through the airways.

Living with a child who has asthma can be stressful but understanding triggers, warning signs, and having a plan in place can help families feel prepared to manage their child’s condition.

Families can access the Asthma and Allergy Foundation of American’s Asthma Action Plan here to share with family, friends, schools, and other caregivers.

Author:  Heather Reister, Extension Educator, Family and Consumer Sciences, Butler County. 

Reviewer:  Laura Stanton, Extension Educator, Family and Consumer Sciences, Warren County.

Sources:

Asthma in children. Asthma & Allergy Foundation of America. (2024, January 30). https://aafa.org/asthma/living-with-asthma/asthma-in-children/

Asthma: Reducing Triggers in Your Home. Cincinnati Childrens. (2022). https://www.cincinnatichildrens.org/health/a/asthma-triggers-home

Mayo Foundation for Medical Education and Research. (2023, April 5). Childhood asthma. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/childhood-asthma/symptoms-causes/syc-20351507

Tips to help control your child’s allergic asthma. YouTube. (2024, January 8). https://youtu.be/9R9JVaR3CsE

What is asthma? American Lung Association. (n.d.). https://www.lung.org/lung-health-diseases/lung-disease-lookup/asthma/learn-about-asthma/what-is-asthma

Predict Prevent Prevail

May is Preeclampsia Awareness Month and the Preeclampsia Foundation 2024 theme is Predict Prevent Prevail.

What is preeclampsia? Per the Preeclampsia Foundation, preeclampsia is “a life-threatening disorder that occurs only during pregnancy and the postpartum period. Preeclampsia and related disorders such as gestational hypertension, HELLP syndrome and eclampsia are most often characterized by a rapid rise in blood pressure that can lead to seizure, stroke, multiple organ failure, and even death of the mother and/or baby.”

Hypertension, or high blood pressure, is a common condition that occurs when the pressure of blood is consistently elevated and puts a strain on the walls of our arteries. The Centers for Disease Control and Prevention (CDC), estimates that preeclampsia occurs in 1 in every 12-17 pregnancies among women ages 20 to 44, and is characterized by hypertension during pregnancy that occurs after 20 weeks of gestation. Preeclampsia puts both the mother and baby at an increased risk of complications.

Mother's pregnant belly with baby slippers on top.

 What are the signs of preeclampsia?

Signs

  • Stomach and/or shoulder pain
  • Feeling nauseous, throwing up
  • Swelling in your hands and face
  • Headaches
  • Seeing spots
  • Gaining more than 5 lbs. in a week
  • Shortness of breath
  • Lower back pain

If left untreated, serious complications may arise.

Complications

Serious risks for mother include:

  • Seizures
  • Stroke
  • Organ damage
  • Death

Serious risk for baby include:

  • Premature birth
  • Low birth weight
  • Death

If you’re wondering if there’s any way to reduce the risk of preeclampsia, I have good news! The Cleveland Clinic recommends taking a baby aspirin daily to decrease the risk of developing preeclampsia by about 15%. They also recommend taking steps to reduce the risk of hypertension prior to pregnancy.

Recommendations

  • Follow a healthy diet
  • Reduce sodium intake
  • Maintain a healthy weight
  • Stay active
  • Consume alcohol in moderation (prior to pregnancy)

Interested in raising awareness of this life-threatening disorder? The Preeclampsia Foundation suggests becoming involved by:

You can also share information about the foundation through social media. Through raising awareness and informing others of the details of preeclampsia, we can provide education that will Predict Prevent and Prevail.

Written by: Caitlin Mathews-Smith, Family and Consumer Sciences, Guernsey County, Ohio State University Extension, mathews-smith.1@osu.edu

Reviewed by:  Jessica Lowe, Family and Consumer Sciences, Pickaway County, Ohio State University Extension, lowe.495@osu.edu

Sources:

Centers for Disease Control and Prevention. (2023, June 19). High blood pressure during pregnancy. Centers for Disease Control and Prevention. https://www.cdc.gov/bloodpressure/pregnancy.htm

C. C. medical. (2021, October 14). Preeclampsia: Symptoms, causes, treatments & prevention. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/17952-preeclampsia

Cleveland Clinic medical. (2023, May 1). High blood pressure: What you need to know. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/4314-hypertension-high-blood-pressure#prevention

Preelcampsia Foundation. (n.d.). Preeclampsia – May is preeclampsia awareness month. Preeclampsia Foundation – Saving mothers and babies from preeclampsia. https://www.preeclampsia.org/AwarenessMonth#:~:text=May%20is%20Preeclampsia%20Awareness%20Month%2C%20a%20month%2Dlong%20communication%20campaign,threatening%20hypertensive%20disorder%20of%20pregnancy.

Preeclampsia – signs and symptoms of preeclampsia. Preeclampsia Foundation – Saving mothers and babies from preeclampsia. https://www.preeclampsia.org/signs-and-symptoms

Photo Credits:

Pixabay.

Meal Prep for Busy Schedules

Healthy meal prep containers with chicken, rice, and vegetables.
Healthy meal prep containers with chicken, rice and vegetables

Do busy schedules have you struggling to find dinner ideas? Is there not enough time in the day to cook a family dinner? Learn how to become more efficient in the kitchen with meal prepping ideas to set your day up for success.

There are many different reasons why someone might choose to practice meal preparation. If you are asking yourself, “Why should I take the time to meal prep?” check out some of the benefits that go along with meal prep.

Benefits of Meal Prep

  • Save money
  • Save time
  • Can help with weight control, as you decide the ingredients and portions served
  • Can contribute to a more nutritionally balanced diet
  • Can reduce stress as you avoid last minute decisions about what to eat, or rushed preparation

Planning your Meal Prep

Since you are the one prepping the food, you can choose what ingredients you are using. If you are wanting to eat healthier meals, choose health-conscious ingredients. Some ideas for what to look for while you are shopping is:

  • Use low-fat cheese and low-fat, low-sodium soups.
  • With sharply flavored cheese, such as cheddar and parmesan, you can usually reduce the amount in a recipe without sacrificing flavor.
  • Try a non-stick cooking spray or a small amount of cooking oil for sautéing instead of a solid fat.
  • If you’re using ground beef, look for a low-fat variety or try using ground turkey as a lower fat alternative.
  • Check out frozen vegetable side dishes. Avoid ones with added cream, butter, salt, or cheese sauces. You can steam these vegetables quickly in the microwave.
  • Add fiber and plant-based protein like beans to vegetable soups and chili to improve the nutritional value.

Meal Prep Techniques

There is no right way to practice meal prep. One way is making a large batch of something and saving the leftovers to eat over multiple days. Another way to meal prep by making breakfast for each day of the week. I have really enjoyed overnight oats as an option. There are some techniques and recipes that have you make your meal in the small rectangle glass bowls and when they cool you pop the lid on to store. Find a few recipes you like and test them out. I find it easiest to prep meals on a Sunday, but make sure you choose a day that works best for your family. Check out these Simple Meal Planner Recipes.

Storage

The storage of your prepped foods is where food safety comes to play. The key to keeping your family healthy and happy is to follow these guidelines to ensure a safe and quality product.  

  • Label all prepped items with a date so that you can track when to use them by.
  • Rotate stored items so that the oldest foods/meals are kept up front.
  • Cooked meals tend to freeze well in airtight containers.
  • Foods with high moisture content, such as salad greens, tomatoes, or watermelon, are not recommended as they tend to become mushy when frozen and thawed.
  • Blanching vegetables for a few minutes before freezing can help.

The recommended storage times with refrigeration at 40°F or lower cooked foods are:

  • 1-2 days; poultry or ground beef
  • 3-4 days: Cooked whole meats, fish, and poultry; soups and stews
  • 5 days: Cooked beans; hummus
  • 1 week: Hard boiled eggs; chopped vegetables if stored in air-tight container
  • 2 weeks: Soft cheese, opened
  • 5-6 weeks: Hard cheese, opened

The recommended storage times with freezing at 0°F or lower cooked foods are:

  • 2-3 months: Soups and stews; cooked beans
  • 3-6 months: Cooked or ground meat and poultry
  • 6-8 months: Berries and chopped fruit (banana, apples, pears, plums, mango) stored in a freezer bag
  • 8-12 months: Vegetables, if blanched first for about 3-5 minutes (depending on the vegetable)

With busy summers beginning, starting to practice meal prep can have multiple benefits for you. Have a stress-free summer by utilizing some of these do ahead tips and techniques.

Written by: Megan Taylor, Family and Consumer Sciences/4-H Educator, Ohio State University Extension, Union County

Reviewed by: Jennifer Little, Family and Consumer Sciences Educator. Ohio State University Extension, Hancock County

References:

Centers for Disease Control and Prevention. (2023, August 16). Planning Meals and Snacks. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/healthy_eating/meals.html

Food Safety and Inspection Service. Safe Minimum Internal Temperature Chart | Food Safety and Inspection Service. (n.d.). https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/safe-temperature-chart

Meal Prep Guide. The Nutrition Source. (2020, October 2). https://www.hsph.harvard.edu/nutritionsource/meal-prep/

Simple meal planner recipes. Extension. (2020, September 22). https://extension.unh.edu/resource/simple-meal-planner-recipes