“An apple a day keeps the doctor away.” We all have heard it, yet is it really true? It is true and great advice! Apples are one of the most delicious and healthy fruits you can eat! A medium apple contains about 60 calories, 3 grams of fiber and provides 11% of your daily vitamin C. Almost half the vitamin C comes from the flesh. Apples are about 85% water, making them a hydrating snack. Eating a raw apple, whole and unpeeled provides the most health benefits. Apples are a versatile fruit that may be used in cooking, baking and juices. Apples offer valuable health benefits including:
Stabilizes blood sugar– apples are high in fiber, antioxidants and lower in sugar helping keep your glucose levels steady. Fiber slows the absorption of glucose into your bloodstream.
Lowers cholesterol-apples have antioxidants and fiber that helps lower cholesterol. The pectin binds cholesterol in your digestive tract and flushes it out.
Helps reduce blood pressure-research indicates that the antioxidants in apple peels help blood flow smoothly in our systems and helps reduce blood pressure.
Reduces inflammation-apples contain anti-inflammatory substances, mainly fiber and antioxidants that reduces inflammation. Continual inflammation causes damage and can lead to disease.
Boosts microbiome– microbiome are microorganisms that live in the gut and on our skin. Some are good and some are harmful. Apples help with both types, stops the harmful microbes from growing in the gut promoting good gut health.
Satisfies hunger longer– apples are high in fiber and water, making them a filling snack. The fiber slows digestion making you feel full longer.
Apples are a delicious snack when consumed fresh or are great in salads, roasted meats, desserts and beverages! Making applesauce, chutneys, relishes or butters are a great way to celebrate fall. Add to toast, pancakes, waffles or in oatmeal are wonderful morning starters. Visit an orchard or farmer’s market this weekend to purchase apples and enjoy the many benefits and delicious taste!
Written by: Beth Stefura, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Mahoning County, stefura.2@osu.edu
Reviewer: Alexus Masterson, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Muskingum County, masterson.98@osu.edu
While working on my new house, I took a moment to be mindful and present, I looked around at everyone working outside, all family and friends, thinking how grateful I am for such an amazing family who is willing to help me succeed as I take the next step into adulthood. Family can look different for everyone whether it is blood relatives or a “chosen family”. Some common types of family units are nuclear families (2 biological parents), single parent families, stepfamilies, childless families, extended families (other relatives raising children), adopted families, and grandparent families. Every family structure has its unique advantages and challenges. If you are part of a family that is raising children, the bottom line is providing a nurturing environment where kids can feel safe, loved, and encouraged to be themselves. Think about your family, in what ways did those around you support you? Family is very important to our health from infants to adults and can impact development socially and emotionally.
Environment can influence families as well, whether it is stressing surrounding money, custody issues, health problems, or behavior problems. Disagreements are normal for families and stress can provide a great opportunity to implement changes in communication and priorities as a family to bring balance back to the household SCAN notes. Families are a foundation and provide us with so many important life skills, social skills, and opportunities to grow. Joy Rouse at Iowa State Extension mentions that strong families share characteristics such as making appreciation known, spending time together, and talking about issues small and large. Depending on the ways you and your family express appreciation and communicate to one another may be different than your own, so keep that in mind when trying to express gratitude. Today, I challenge you to think about what family means to you, and three people you consider your family. What are ways you can encourage and support them?
What do we learn from competing? Coming off the recent Olympics and heading into the busy fall sports season – there are lessons to learn from being part of a team and competing. This is true for both a group of 5-year-olds playing soccer or your work team submitting a big proposal.
Children also report lower rates of stress, anxiety, and enjoyment in physical activity. Children can also be influenced by adults who pressure them with a win or nothing attitude. Studies have shown that these children give up or quit the sport or other activity due to anxiety and pressure. In one study of youth athletes, children sited “fun” as their primary reason for participating in in sports and lack of that same “fun” as the main reason they quit.
To have a more successful team look for a group of diverse individuals, make everyone take turns, and be sure to include specialist. A recent example is the U.S. Men’s Gymnastics Olympic team who brought in event specialist Stephen Nedoroscik which resulted in a team medal at the Summer Olympics. Research also supports that some teams with lots of really talented people end up being less successful. This might be because everyone wants to be the top talent or because of conflicts between team members.
I have had a number of successful work teams over the years – typically when I worked with people I enjoyed spending time with, who had a variety of talents, and we worked towards a goal that we could all get behind. Often these teams have included diverse individuals (some younger and some more seasoned staff) or those with a variety of prior work experiences. One of the best lessons I have learned from these teams is to celebrate the successes and then figure out what awesome project we are working on next.
I hope you find success in your own work or play teams.
Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University, Ross County.
Reviewer: Ken Stewart, Extension Educator, Family and Consumer Sciences, Monroe County.
August is National Wellness Month! As someone born in August, I cannot think of a better month for me personally to celebrate wellness! As I approach another birthday, I am reminded how fortunate I am to be healthy and to be able to do the things I enjoy without much effort. Even though August is half over, there’s still time to celebrate wellness, not just for the remainder of the month, but throughout the entire year!
Rocks stacked on top of each other
If you ask a dozen people what wellness means, you might get just as many different answers. Let’s look at a few definitions so we have a shared understanding. Miriam Webster defines wellness as “the quality or state of being in good health especially as an actively sought goal.” Dictionary.com defines wellness as”1. The quality or state of being healthy in body and mind, especially as the result of deliberate effort. 2. An approach to healthcare that emphasizes preventing illness and prolonging life, as opposed to emphasizing treating diseases.” And the Global Wellness Institute defines wellness as “the active pursuit of activities, choices and lifestyles that lead to a state of holistic health.” Notice they all mention actively seeking or pursuing activities to achieve the goal of wellness, which is largely a result of the choices and decisions we intentionally make.
You might be thinking, that’s easier said than done, and you aren’t necessarily wrong. There are situations that can impact our ability to make healthy choices like the physical, social, and cultural environments in which we live. If you live in an area with access to fresh food, it’s easier to make healthier diet/nutrition choices. When you socialize in areas that are safe and accessible, you are more likely to be active. If your culture values mental health, spirituality, and/or emotional health, it is easier to make choices that support wellness. While some situations often beyond our control make it more difficult, YOU can make choices and decisions that improve your overall wellness.
Depending on the source, the number of wellness dimensions can range from 6 to 12. I will use SAMHSA’s (Substance Abuse and Mental Health Services Administration) eight dimensions of wellness. SAMHSA notes “more than the absence of disease or stress, wellness involves having: purpose in life; active involvement in satisfying work and play; joyful relationships; a healthy body and living environment; and happiness. Wellness incorporates many dimensions of health, each of which is interconnected within an individual’s total well-being.” SAMHSA’s Eight Dimensions of Wellness are: emotional, environmental,financial, intellectual, occupational, physical, social, and spiritual.
Lighthouse at Buckeye Lake, OH
As you think about the different dimensions of wellness, determine which ones you are satisfied with and ones you are not. Continue doing the things that have helped you. For the ones you would like to improve, look at suggestions you might be willing and able to do to help improve those areas. Start with one or two that you would like to improve most or first and think about choices and decisions you are willing to change in order to improve those areas. As you see improvements, maybe consider adding things in other areas you want to improve. Don’t forget to celebrate your strong areas! Too often we focus on deficits and forget to celebrate strengths! If you feel like you can benefit from expert help, consider reaching out to someone who specializes in the area you want to improve.
What do you do to achieve wellness?
Sources:
Creating a healthier life. (n.d.-a). https://store.samhsa.gov/sites/default/files/sma16-4958.pdf
Harmon, M. (2024a, May 16). Moving mindfully. Live Healthy Live Well. https://livehealthyosu.com/2022/02/18/moving-mindfully-2/
Harmon, M. (2024b, May 17). Spring cleaning, it does The mind good. Live Healthy Live Well. https://livehealthyosu.com/2023/05/05/spring-cleaning-it-does-the-mind-good/
Heer, W. B. C. J., Marrison, W. B. E., WRITTEN BY: Dr. Roseanne E. Scammahorn, Jones, W. B. L., & Scammahorn, W. B. Dr. R. (2021, November 5). Home. Live Smart Ohio. https://livesmartohio.osu.edu/category/money/page/3/
Stoewen, D. L. (2017, August). Dimensions of Wellness: Change Your Habits, change your life. The Canadian veterinary journal = La revue veterinaire canadienne. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5508938/
U.S. Department of Health and Human Services. (2022, August 8). Emotional wellness toolkit. National Institutes of Health. https://www.nih.gov/health-information/emotional-wellness-toolkit
U.S. Department of Health and Human Services. (2024, January 4). Environmental wellness toolkit. National Institutes of Health. https://www.nih.gov/health-information/environmental-wellness-toolkit
What is wellness?. Global Wellness Institute. (2023, August 21). https://globalwellnessinstitute.org/what-is-wellness/
Writer: Misty Harmon, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Perry County, harmon.416@osu.edu
Reviewer: Ryan Kline, Extension Educator, 4-H Youth Development and Family & Consumer Sciences, Ohio State University Extension, Ross County, kline.375@osu.edu
Fresh out of the county fair, I have had the privilege of spending the week with a community of people brought together for one cause … youth and agriculture! Though an extension educators’ work can be tough during the fair, I always feel rejuvenated afterwards with a renewed passion to keep educating our community on topics ranging from finances to food. I want to explore just a few of the benefits of heading to your county fair to enjoy the day!
Create Community
In many communities, county fairs serve as a place of reunion, community, and friendship. By bringing together people from across the area, fairs can create a sense of belonging that directly impacts our mental health. From offering emotional and physical support to giving people a sense of identity, community impacts both how we feel about ourselves and others. Being together also reduces feelings of isolation and othering. Fair communities may only be brief, but they can improve our mood, support personal growth, reduce stress, and in some cases promote healthier lifestyle choices.
Promote Ag Literacy
County Fairs are often the center of local agriculture communities. From 4-H and FFA to Farm Bureau, fair agricultural displays often open doors to people who may not know where their food comes, promoting agricultural literacy. According to the American Farm Bureau Foundation for Agriculture, agricultural literacy is “the understanding and knowledge of agriculture and its impact on society.” By increasing our understanding of agriculture, fairs can help us make more informed decisions about our food and create change to make food more accessible and available to all.
See Perseverance in Action
Last but certainly not least, county fairs are the place to have a front row view of perseverance. No matter the age of the competitors, county fairs are a great place to watch people try and try again. Whether it’s chasing Grand Champion or Homemaker of the year, the grit you witness on stage, in the barns, or in the rings can have a positive effect on you long after the fair is over. In a 2017 study, researchers found that babies who watched an adult struggle and succeed at an unrelated task were more resilient during other tasks. Applying this to all ages makes witnessing the successes and failures at the county fair, a pool of inspiration for a lifetime.
Just a few ways to prepare yourself for a day at the fair:
Hydrate!: Being outside all day can be difficult so be sure to stay hydrated and keep drinking your water.
Wear your Sunscreen: Getting your vitamin D is great, but protecting yourself from UV rays will keep your skin happy. Be sure to apply sunscreen before you go and reapply every couple of hours once you are there!
Grab something Fun to Eat: Moderation is a key to healthy eating at the fair. Grabbing a snack at the county fair can fill that craving for a whole year. I know for me an apple cider slushy tastes the best at the fair.
Take the trip, make it a day, support local youth, and learn from their grit at the county fair.
Datu J. A. D. (2021). Beyond Passion and Perseverance: Review and Future Research Initiatives on the Science of Grit. Frontiers in psychology, 11, 545526. https://doi.org/10.3389/fpsyg.2020.545526
Writer: Ryan Kline, Extension Educator, 4-H Youth Development and Family & Consumer Sciences, Ohio State University Extension, Ross County, kline.375@osu.edu
Reviewer: Misty Harmon, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Perry County, harmon.416@osu.edu
Food allergies are an increasing public health concern that affect six percent of adults and about eight percent of children in the United States. Food allergy is a serious and potentially life-threatening adverse reaction to consuming certain foods and affects 33 million Americans. One in every 13 children has a food allergy—that equates to about two in every classroom in America. Food allergies are serious: every 10 seconds, a food allergy reaction sends a patient to the emergency room.
What Causes a Food Allergy?
The body’s immune system is responsible for identifying and destroying germs that cause illness. A food allergy occurs when the immune system mistakes a harmless food protein for a bacteria or virus. When a person with a food allergy eats, touches, or inhales a certain protein in food, the immune system produces an antibody to attack it. The next time the person eats, touches, or inhales that same allergen, it binds to the antibodies, causing cells to release chemicals that trigger symptoms. The onset of reaction to a food allergen can range from minutes to hours, and symptoms can vary from mild to life-threatening.
The nine most common food allergens are milk, egg, peanut, tree nuts, soy, wheat, fish, shellfish and sesame. The United States Department of AgricultureUSDA’s Food Safety and Inspection Service and the U.S. Food and Drug Administration (FDA) have laws which require all the ingredients in a food product to be listed on the food label. People can be allergic to foods other than the nine most common. Unfortunately, these allergens can hide in unexpected places, and may not be listed on food labels.
Food Allergies Are Serious
Food allergy may occur in response to any food, and some people are allergic to more than one food. Food allergies may start in childhood or as an adult. You can develop a food allergy at any age, even to a food that you’ve safely eaten before. Although there is no ‘cure,’ children may outgrow a food allergy over time.
Food allergies should always be taken seriously, as they are potentially life-threatening. Food allergies differ from food intolerances, and symptoms may overlap with those of other medical conditions. It is very important to have a food allergy confirmed by an evaluation with an allergy specialist.
Support for those with Food Allergies
Although it can be a challenge to live with a food allergy, it’s helpful to understand the allergy and how to avoid it. Thankfully there are entire organizations dedicated to providing support and resources for those living with food allergies. For more information, check out the Food Allergy Research and Education website.
Writer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu
Reviewer: Ken Stewart, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Monroe County, stewart.1982@osu.edu
In recent years, you may have heard about sensory play, but do you know why it’s important? Sensory play is about engaging all of the senses: sight, sound, taste, touch, and smell, and has many benefits for all ages! Children typically engage in sensory play all on their own, starting as early as infancy. Feeling different textures, tasting new foods and smelling new smells are all things that start at a young age but there are many benefits to making purposeful sensory opportunities for children.
Studies have shown that sensory play can help improve motor skills, enhance language skills, create calming opportunities, and increase social interaction for children. Many early childhood theorists have studied the benefits of sensory play including Jean Piaget, who marked the first stage of child development as sensori-motor and believed that a child’s interaction with their environment creates learning.
You can create sensory experiences just by going for a walk outside or you can make your own sensory kit/corner at home! Some things you can include are:
Sensory Bottle: You can make this yourself using glue, glitter, confetti, etc. or you can purchase one! This creates an engaging visual sensory experience and can provide relaxation.
Play-Doh: Purchase or make salt dough yourself. Creating with playdough can ease tension, release excess energy, and improve focus by keeping hands busy and allowing for creativity.
Writing Tablet: You can purchase a writing tablet or just include paper and writing utensils. Writing focuses many senses while providing creative outlet and quiet time.
Stretchy Strings: These provide a unique tactile experience with different textures to satisfy senses and provide calm.
Weighted Lap Pad: Purchase or make your own with beans and a cloth bag. This can help self-regulate, soothe and help with focus.
Breathing Cards: There are free online resources with calm-down techniques that can be downloaded and printed.
There are many reputable online resources to help you create different sensory activities at home or even as part of a club or organization. Sensory activities can be made inexpensively and are beneficial for all ages of children to help them learn and grow!
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
Um, um, ah…my almost five year old daughter has been struggling with stuttering for the past few months. Stuttering by definition is a disruption of speech. This can look and sound different from child to child. Some of the most common stutters are:
Repeating sounds, syllables or words like W-W-What
Prolonged sounds for example SSSend
Using interjections such as um, like, ah
Blocked speech, mouth open but no words coming out
Being out of breath or nervous while talking
Increased stuttering when tired, excited or stressed
Being afraid to talk
While often concerning to parents, stuttering is common and often a normal part of speech development. Early signs of stuttering usually show up between 18-24 months as there is an increase in vocabulary which results in children putting together sentences. However, it can also show up later, usually between the age of two to five and may come and go through time. My daughter for example, started with a mild stutter at age 4, disappeared after a few months, and then reappeared just a few months ago.
Mom and her daughter child girl are talking and laughing.
There is no agreed upon reason for stuttering, but there are a few theories. One is that the brain’s messages for speaking has a disconnect with the muscles needed for speech, in other words our words cannot keep up with what our brain wants to say. Another is that stuttering has a large genetic component and can be passed from parent to child.
As a parent with a child that has a stutter it can be really frustrating at times. Here are some tips to help your child:
Don’t interrupt your child or tell them to start over
Don’t tell them to think before they speak
Don’t tell them to slow down or take your time-these comments can make them self-conscious about their speech
Don’t make your child speak correctly at all times
Don’t finish their sentences for them, even if you anticipate what the end might be
Do let your child finish their thoughts and sentences before responding
Do slow down your own talking so they may match your own calm and pace
Do maintain eye contact with your child when they are speaking
Do encourage talking about fun and easy topics
Most of the time stuttering will go away on its own. However, if stuttering lasts more than six months, is impacting your child’s life, or you notice other concerning symptoms ask your pediatrician for a referral to a speech language pathologist for an evaluation. As a parent of a child with a stutter it can be difficult for both the parent and child; her younger brother tends to interrupt while she is trying to get her words out, I try my best to not finish her sentences. But with some time and some patience we will get through this together.
