Month: June 2025

Your Eyes Can Save Lives

Content Warning: Drowning

Summer is finally here, which means it’s pool time! Swimming is a favorite hot weather activity, but one that should come with some caution. After graduating from college, I worked a few summers at a local day camp for youth. Swimming was a daily (and much anticipated!) part of our day. Before camp began, employees were trained in active supervision, particularly in and around a swimming pool, and how absolutely vital this was to protect our campers. One aspect of the training that still sticks with me even today was a surveillance video we were shown of a child who was actively drowning in a pool. What struck me the most was just how many people were all around this child (and had no idea was what happening right next to them) and how much this did NOT look like how movies portray a drowning.

Drowning is the leading cause of unintentional death for children 1-4 years old, and the second cause of unintentional death for youth ages 5-14. Looking at specific numbers, this is around 900 children each year. Many drownings do occur in swimming pools, but can also happen in other bodies of water, such as bathtubs, ponds, lakes, and oceans. If we are out enjoying our summer in one of these locations, what are some of the signs that someone may be drowning?

  • Stays low to the water level – a person may be unable to keep their head above the water and have their mouth right at the water level.
  • Keeps their body in a vertical position – a person struggling in the water will likely not splash around or even kick their legs out.
  • Makes no noise – a person who is drowning may not shout or scream for help; they will stay silent in the water as they are concentrating on their breathing.

Infographic to prevent drowning.

There are many ways we can work together to prevent accidents and drownings in a pool or other body of water.

  • Supervision – This was one of the many ways we protected the children in our day camp. Be sure that your child does not swim alone and that they have an adult actively supervising them when they are swimming. Active supervision means putting down our phones, books, and earbuds while children are in the pool. The YMCA has the “Phones Down, Eyes Up” initiative to help parents and caregivers remember to always keep an eye on their swimming children.
  • Wear lifejackets – If you know that your child is not a strong swimmer, they should wear a US Coast Guard-approved life jacket that fits them and is appropriate for their weight range. All children and adults should wear lifejackets when boating.
  • Learn to swim and know water safety rules – Take the time to teach your child how to swim or enroll them in swimming lessons at your local aquatics center. It’s never too early or too late to learn!

Have fun at the pool this summer and remember to keep yourself and your children safe!

 

Written By: Jessica Lowe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County

Reviewed By: Aaron Fowler, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Greene County

The Ohio Mulberry: Wild, Nutritious, Underrated, and Everywhere!

picture of mulberries

I was sitting at a park the other day admiring a large mulberry tree, wondering about how many quarts could be harvested. In Ohio, mulberries seem to be everywhere all summer long. Interestingly though, you do not see a lot of mulberry products within grocery stores or farmers markets like you do other berries such as blackberries or blueberries. Personally, I like to use fresh or frozen berries on my cereal every morning. Although fresh taste the best, frozen can be just as good when thawed. All berries are nutritious, low in calories, carbohydrates, high in antioxidants and fiber which can prevent cardiovascular disease, cancer, diabetes, and other chronic diseases associated with inflammation. However, berries, especially fresh, can often be expensive and not environmentally friendly since they are packaged in shells or bags that cannot be recycled or composted. So this brings me back to mulberries, which are both nutritious and environmentally friendly if cultivated locally and not packaged.  A one cup serving of fresh mulberries contains approximately 43 calories, 1.4 grams of protein, 9.8 grams of carbohydrates, and 1.7 grams of fiber. They are rich in vitamin C, iron, vitamin K, potassium, and vitamin E, all of which contribute to overall wellness. Mulberries can be easily frozen, used in jams and jellies, dried, and used in infused water or ice tea. They are perfect for snacking or adding to fruit salads, yogurt parfaits, and smoothies. They are naturally sweet and tart, making them a great substitute for blackberries or raspberries in most recipes. You can bake with them. Try them in pancakes! Mulberries can be preserved by canning, drying, or preserving. If freezing, you can opt for coating them with sugar or in syrup, or simply fresh. If fresh, it is best to freeze the berries on a tray coated with wax paper lining, and once frozen, put in a freezer bag. Mulberries, like most berries, can be frozen for about 6-8 months.

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

Reviewer: Heather Reister, Extension Educator, Ohio State University Extension, Butler County

 

Fresh Farm to Table

Father and child at farmer's market

Farm to Table Summer Fun

Did you know agriculture is a significant Ohio industry, contributing billions to our state economy? If you are looking for something fun to do with your children this summer consider a visit to a local farmer’s market. Many markets offer family friendly activities and, of course, fresh & healthy food at competitive prices. Click here to find a market near you. In addition to local fruits and vegetables, many farmer’s markets offer bread, eggs, pastries, homemade soups, meats, jams, jellies, flowers, and wares such as pottery and jewelry. Foods to avoid or use caution at farmer’s markets include raw sprouts, milk,  and cheeses as they pose a greater risk of food-borne illness particularly in vulnerable populations such as children, the elderly, people with chronic diseases, and pregnant women.

The Slow Food movement, according to chef and activist Alice Waters, is in direct contrast to the fast convenience foods we have become used to. Slow foods prioritize locally grown foods like the kinds you will find at your neighborhood farmer’s markets. These foods are grown responsibly and support your community. Alice’s passion for using locally sourced and seasonal ingredients was the inspiration for her fresh market-inspired restaurant, Chez Panisse and her life’s work promoting farm to table education. Her Edible Schoolyard Project promotes children’s involvement in the preparation and consumption of their food and embedding agricultural practices into their everyday lives.

Interested in starting your own garden so you can practice farm to table? Ohio State University Extension has a plethora of resources designed for beginners. Already practicing farm to table with produce to share? Check out our guidance on creating your own food business.

 

Written by: Heather Reister, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Butler County, reister.6@osu.edu

Reviewed by: Dan Remley, PhD, MSPH, Associate Professor, Field Specialist, Ohio State University Extension

 

 

Going Green: Sustainability at Work

Earlier this month, several Ohio State University Extension educators toured the Ohio Stadium (also known as The Shoe) in Columbus. The purpose of the tour was to learn how the fourth-largest stadium in the country continuously ranks #1 when it comes to recycling. In fact, OSU diverts 90% or more of materials from the landfill by recycling, repurposing, and composting after every football game.  

On the drive home from Columbus, I started to reflect on my behavior at work and the sustainability practices in our county Extension office. Although I do a lot at home to be sustainable, I realized I was not being as environmentally conscientious at work. To be “greener”, I am trying these ideas to make my work life more sustainable. 

  • Eliminate single-use plastics. Think about your break room and find ways to replace coffee pods, plastic utensils, straws, soap dispensers, Styrofoam cups, and water bottles. To reduce using these pesky plastics, visit a thrift store and purchase cups, dishes, and cutlery that can be used repeatedly. Plastic-Free July has numerous resources to help you reduce your plastic consumption. 
  • If you pack your meals, try to be as waste-free as possible. Consider purchasing condiments and other food items that can stay in your office so you can skip individualized food items like ketchup, mustard, salad dressing, sugar, and creamer. 
  • Turn off office lights and electronics when you are out of the office. Purchase energy-efficient lighting and appliances to lower your energy consumption at work and save money. 
  • Educate yourself about your local recycling option and limit what gets put in the landfill. Compost food waste and coffee grinds. Take advantage of the Hefty ReNew program currently offered in central Ohio, Greater Cincinnati, and Greater Dayton. 
  • Reduce paper use by limiting how much you print. When you print something, always use both sides of the paper. Have leftover handouts? Use them for scrap paper before putting them in the recycling bin. 
  • Collect pop can tabs to donate to the closest Ronald McDonald House. There are five locations in Ohio, including Columbus, Dayton, Cincinnati, Toledo, Akron, and Cleveland. 
  • Consider cloth napkins and towels, as well as Swedish dishcloths to reduce paper waste. In the U.S., it’s estimated that one person produces 40 pounds of paper towel waste every year. If paper towels are the only option, adopt a “one or none” mindset to reduce waste.  
  • Purchase eco-friendly products and supplies, and use the services of sustainable suppliers. 

To be more mindful when planning work events, you can download the Ohio State University Extension Sustainable Meeting Guide to think of ways to limit waste at meetings and conferences. In addition, our Sustainability team has created numerous educational resources to help protect the planet and its resources. Visit our website to find tip sheets, videos, and even a home tour to help you be more sustainable. 

Older hand passing the planet to younger hands

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

Reviewed by: Susan Zies, Ohio State University Extension, Family and Consumer Sciences Educator, Wood County, zies.1@osu.edu. 

Easy adult friendly picnic ideas

Planning a picnic with friends or loved ones should be simple, stress-free, and enjoyable. While traditional picnic foods are always a hit, this guide is here to inspire you to think beyond the usual fare. Whether you’re heading to a scenic park, a cozy beach spot, or even setting up an indoor picnic, we’ve gathered sophisticated, delicious, and easy-to-pack ideas that will elevate your picnic experience. From gourmet snack boards and refreshing beverages to engaging games and clever packing tips, this guide is packed with inspiration to turn any picnic into a delightful outing.

Picnic Packing Tips for Adults

• Use a checklist: Include essentials like
napkins, wipes, sunscreen, bug spray,
and a trash bag.
• Pack in layers: Place heavier items at
the bottom and delicate foods on top.
• Bring a cooler: Keep perishable items
fresh and beverages chilled.
• Use reusable containers: Great for
separating snacks and avoiding spills.
• Waterproof blanket: Keeps everyone
dry and comfy.
• Entertainment: Bring books, a portable
speaker, or games.

 

Themed Picnic Ideas for Adults

• Wine & Cheese Picnic
▪ Food: Cheeses, charcuterie, fresh bread, olives, grapes.
▪ Activities: Wine tasting, cheese pairing.
▪ Extras: Elegant blankets, wine glasses, cheese board.
Wellness Picnic
▪ Food: Fresh salads, smoothies, hummus, herbal teas.
▪ Activities: Yoga, meditation, nature walk.
▪ Extras: Yoga mats, calming music, cozy blankets.
Art in the Park
▪ Food: Wraps, fruit skewers, mini quiches.
▪ Activities: Sketching, painting.
▪ Extras: Easels, art supplies, colorful blankets.
Sunset Picnic
▪ Food: Bruschetta, shrimp cocktail, chocolate strawberries.
▪ Activities: Watch the sunset, poetry reading.
▪ Extras: Lanterns, fairy lights, camera.
Movie Night Picnic
▪ Food: Popcorn, nachos, sliders, candy.
▪ Activities: Watch a movie with a portable projector.
▪ Extras: Pillows, blankets, speaker.

 

Sip Happens: Stay Cool and Hydrated

Sip Happens: Stay Cool and Hydrated

As summer rolls in, many of us start dreaming of beach days, poolside lounging, and icy drinks. But while we’re busy cooling off in the water, it’s easy to forget that our bodies, which are composed of 55–65% water, also need hydration. Dehydration is a common and often overlooked risk during the warmer months, with serious consequences.

What Causes Dehydration?

Dehydration occurs when your body loses more fluids than it takes in. And it’s more common than you might think—about 75% of Americans are chronically dehydrated. While medical conditions can contribute, everyday habits are often to blame. Common causes of dehydration include:

  • Not drinking enough fluids.
  • Sweating from heat, exercise, or sunburn.
  • Drinking too much alcohol.
  • Vomiting or diarrhea.
  • Aging (which can dull your sense of thirst.

 Signs and Symptoms to Watch For

Dehydration can become dangerous if ignored. According to the National Health Service, here are some common warning signs:

  • Feeling thirsty.
  • Dark yellow, strong-smelling urine.
  • Dizziness or lightheadedness.
  • Fatigue.
  • Dry mouth, lips, or eyes.
  • Urinating less than four times a day.

People with diabetes or those taking diuretics are especially at risk for dehydration. A quick way to check for dehydration is the skin turgor test ( a.k.a the “pinch test”), a simple method anyone can use.

To stay healthy and energized, aim for these daily water intake goals:

  • Women: About 11.5 cups (2.7 liters)
  • Men: About 15.5 cups (3.7 liters)

Here are some easy ways to meet your hydration needs:

  • Eat water-rich foods like cucumbers, watermelon, and oranges.
  • Limit alcohol and drink a glass of water with every alcoholic beverage.
  • Keep a reusable water bottle with you.
  • Infuse your water with fruits, herbs, or citrus for extra flavor. 
  • When to Seek Medical HelpI
  • f you or someone you know experiences severe dehydration symptoms—such as extreme thirst, rapid heartbeat, confusion, or little to no urine—seek medical attention immediately.

Written by: Susan Zies, FCS Educator, Wood County, zies.1@osu.edu

Reviewed by: Laura Stanton, FCS Educator, Warren County, Stanton.60@osu.edu

Flour, Sugar, and Self-Care: The Therapeutic Power of Baking

1,466,100+ Baking Stock Photos, Pictures & Royalty-Free ...

School is out and summer has officially started with traveling, sports and cookouts. If you were asked what your signature dish is, what would you say? Personally, mine would be buffalo chicken dip, a classic. I am not much for baking, but I have started trying new things in the kitchen. Baking is an activity that channels creative therapy, and studies show that engaging in art therapy can impact stress levels. One of my best friends, Keala, has recently been experimenting with sourdough by making bagels, loaves, and other baked goods. She is constantly telling me how excited she is to try new things and how much more creativity she has while baking (not to mention it tastes great!). Challenging our creative side gives us a sense of accomplishment that will allow us to continue trying a new hobby. Baking also stimulates the senses, boosts self-confidence and create or strengthen relationships (Northern Healthcare, 2025).

If baking is something you do regularly, have you ever considered it a mindful practice? The step-by-step action of following a recipe can be a mindful practice as well as the physical act of kneading bread. The repetitive nature provides a calming effect by doing things like kneading dough. Today culinary arts programs have been created focusing on therapy approaches with benefits like time-management, brain development through using the senses, and increased awareness about health and nutrition. The art of cooking, sharing recipes, and relationship strength all foster a sense of community. Food holds a strong tradition in many cultures whether it is during holidays or weekly. It can be a time to gather, talk, and spend time with loved ones. On days like today, when the weather is cold and rainy, staying inside and baking can serve as a great activity to pass the time. Reading is another way we care for our mental health as it provides an outlet to discover new worlds and relaxation. This summer, the Buckeye Bookworms Book Club is hosting a One Night Only Event featuring the book The Baking Games by Rachel Hanna. The meeting date is July 24 from 6-7:30 (EST), If you want to sign up go to https://go.osu.edu/fcsbookclub and register!

Written by: Alexus Masterson, Extension Educator, Ohio State University Extension, Family and Consumer Sciences, Muskingum County.

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