Author: barton.345

Schedule your Financial Wellness Checkup

Each year, it’s a good idea to review your financial health, and summer can be a great time to check a few things off your list. Here are some ideas of tasks and accounts to check into to get you started:

  • Request your credit report. Check your report for errors and get an updated score.
    • You can check your credit report for free in a few easy steps. Here’s how:
      • Visit the official website
      • Go to AnnualCreditReport.com — this site is authorized by federal law to provide free credit reports from all three major credit bureaus:
        • Equifax
        • Experian
        • TransUnion
      • Fill out a request. You’ll provide:
        • Your full name
        • Date of birth
        • Social Security number
        • Current and previous addresses (if you’ve moved in the last 2 years)
        • Choose which reports to view. You can request reports from one, two, or all three credit bureaus.
    • You can get a free report from each bureau once a year, but through December 2026, you can get one free report from each bureau every week.
  • This can also be a great time to review your budget and spending habits to adjust for changes in income or expenses that may be coming up.
  • Reassess your savings goals, including emergency funds and retirement contributions
  • Evaluate your insurance policies (health, auto, home, and life) to ensure adequate coverage
  • Review your investment accounts
  • Confirm that your will and beneficiary designations are up to date
  • Look over your tax contributions to plan for deductions or changes

These tasks don’t have to be done in summer, but plan to complete them once a year.  Doing them once a year can help keep you prepared and on track financially.

Written By:

Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu

Reviewed By:

Zoie Clay, Family and Consumer Sciences Educator, Ohio State University Extension, Lawrence County, clay.256@osu.edu

Sources:

Dohn, K. (2019, October 24). Get money smart. 25 tips to improve your financial well-being. Consumer Financial Protection Bureau. http://www.consumerfinance.gov/about-us/blog/get-money-smart-25-tips-improve-your-financial-well-being/

Home Page. Annual Credit Report.com – Home Page. (n.d.). https://www.annualcreditreport.com/index.action

 

Breathe, Stretch, Reset: Easy Tools to Ease Everyday Stress

man feeling stressed

In today’s fast-paced world, stress has become an unwelcome companion for many of us. Whether it’s deadlines, financial worries, or juggling the demands of daily life, stress has a sneaky way of creeping in and taking a toll on our mental and physical well-being. The good news is there are simple, effective ways to manage stress and reclaim your sense of calm. Check out a few practical strategies to relieve stress and bring more balance into your everyday life—because you deserve to feel at ease, even when life gets hectic:

Deep Breathing:

This easy tool requires no equipment and very little time, making it a great option for anytime you feel stressed, no matter where you are. You start by closing your eyes and taking a deep breath in through your nose and out through your mouth. Focus on your breath as you continue in through your nose and out through your mouth. Allow your body to relax with each exhale. This can be done for one minute, or more if time allows.

Gentle Stretching:

This is another great tool if time is short and you are feeling some stress. Release any physical tension you might be feeling by stretching your neck from side to side. Relax your shoulders and your back with gentle movements. These movements help improve circulation and reduce stiffness.

Mindful Meditation:

For this reset, sit in a comfortable position and close your eyes. Try to bring your attention to the moment, if you notice it begins to wander simply acknowledge your thoughts and return to being present. Focus on a mantra, a memory, or a saying that you love or feel inspired by to help clear your mind. Continue this with breathing and reflecting with any amount of time you have.

Hydrate and Reset:

For this reset, grab a glass of water and enjoy it while taking a few deep breaths. Even a few minutes away from distractions can help you find a moment of peace, allowing you to focus on yourself and feel less stressed.

Taking just a few moments each day to practice these simple stress-relief techniques can have a powerful impact on both your mind and body. Research shows that practices like deep breathing and meditation can lower cortisol levels, the body’s primary stress hormone, and help regulate your nervous system. Gentle stretching improves circulation and flexibility while reducing physical tension, and staying hydrated supports brain function and mood regulation. By making these small resets a part of your routine, you’re not only managing stress, but you’re also building resilience, one calming breath at a time.

woman meditating in nature

Written By:

Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu

Reviewed By:

Zoie Clay, Family and Consumer Sciences Educator, Ohio State University Extension, Lawrence County, clay.256@osu.edu

Resource:

American Psychological Association. (2024, October 24). 11 healthy ways to handle life’s stressors. American Psychological Association. https://www.apa.org/topics/stress/tips

Your Curiosity is Powerful

You don’t have to scroll too far or search too long to find something that makes you go hmmmmm?? Confusing and misleading information is easy to find and when it comes to our health this can not only be puzzling but damaging. So damaging in fact, that in 2024, Dr. Vivek H. Murthy, the Surgeon General of the United States, labeled misinformation related to health as a threat saying, “Health misinformation is a serious threat to public health. It can cause confusion, sow mistrust, harm people’s health, and undermine public health efforts.”

a cloud of misinformation

The next question you may be asking yourself is how? How do I know if the information I seek is true, honest, or reliable? One tip can help you navigate this and dig deeper into what you are looking at. Ready for it?

Be Curious! It can be that simple.

Pausing and being curious about the source of information, who the author is, or where the source is from can help you determine if the information you are reading is real.

Another way to be curious is to click away from the story and explore.  This can reveal the source of what you are reading, the age of the information, the mission of the organization providing the information, or the author’s credibility.

While you are exploring, be curious beyond the headline. Sometimes a headline can be outrageous. This may be done to get attention or so people will click on the link. This is known as clickbait and is done with the intention of getting you to click on it and doesn’t always provide the whole story. Reading beyond the headline provides more information and can help determine the credibility of what you are looking at.

Lastly, be curious enough to ask questions outside of the internet. If you have health-related questions checking with your provider may be safe and useful to your health. Consider who the experts are that you know or have access to and reach out to them for advice beyond the Internet. When you are considering who you can reach out to for accurate and timely information, don’t forget about your local extension offices. They can provide research-based information on agriculture, gardening, pests, youth development, parenting, food safety, budgeting, and more.

Navigating the amount of information we encounter in a day can be overwhelming and confusing, but exploring your natural curiosity can help. I love the reminder from President Lincoln, “The trouble with quotes on the internet is that you never know if they are genuine.” Good luck and happy browsing!

Written By:

Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu

Reviewed By:

 Zoie Clay, Family and Consumer Sciences Educator, Ohio State University Extension, Lawrence County, clay.256@osu.edu

 

 

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

Self-Care for All of You

Take care of yourself sign

Self-care may be a regular part of your routine and conjure images of relaxing baths, dinner with friends, or your favorite workout routine. There may be a few parts of your body you are neglecting in your daily routines or care. Consider these other important parts when planning your self-care:

Teeth: maybe a regular dental check-up has fallen off your radar. This can happen! Make it a point to schedule a regular cleaning with your dental provider. Take time to ask questions and understand what is going on in your mouth to address issues that may have arisen.

Skin: regular cleaning and exfoliating skin can remove dead skin cells and open your pores. This helps your skin look and feel fresher. A yearly appointment with a dermatologist can help check for any problems and identify them as early as possible.

Eyes: Eye exams at every age are an important part of having strong vision. A regular exam with your eye doctor keeps your eyes disease-free and preserves your vision. Make an appointment today!

Hands: Your hands do a lot of work every day and deserve to have some extra care. Take some extra time this week to moisturize cracked skin on your hands, clip or file uneven fingernails, trim cuticles, and maybe even massage of hands and fingers.

Feet: Your hands work hard but so do your feet! Calluses and dead skin at the bottom of feet can lead to infection. Scrub your feet and trim those toenails. Find a spouse or friend and trade a foot massage to relieve some tension.

Muscles: Don’t forget about the inside of your body! Muscle soreness can be relieved with a quick massage or stretch. Studies show that massages may reduce stress, headaches, and insomnia while increasing happiness.

Ears: It may be time for your hearing check. According to the National Institute of Health, adults should have a hearing screen every 3-5 years and annually after the age of 60. This screening helps measure any hearing loss.

This fall find one area of your care you’ve been neglecting and make an appointment to up your self-care game!

hands in heart shape

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:

Amy Marsolek, M.-C. (2022, July 20). Massage helps anxiety, depression. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/massage-for-depression-anxiety-and-stress#:~:text=Massage%20provides%20many%20emotional%20benefits,levels%20and%20feelings%20of%20anxiety.

Annual exams. The Skin Cancer Foundation. (2022, January 20). https://www.skincancer.org/early-detection/annual-exams/

Centers for Disease Control and Prevention. (2020, October 1). Keep an eye on your vision health. Centers for Disease Control and Prevention. https://www.cdc.gov/visionhealth/resources/features/keep-eye-on-vision-health.html

TriHealth. (n.d.). https://www.trihealth.com/dailyhealthwire/health-topics/speech-and-hearing/how-often-should-i-have-my-hearing-tested#:~:text=The%20American%20Speech%2DLanguage%2DHearing,Dr.

More Coffee or a Nap?

Do you want to say nap? I do! Sometimes a nap just sounds perfect in the middle of the day to get me through to the end and according to research, it can be. A study at the Mayo Clinic shows a nap can be a great addition to afternoons when a cup of coffee isn’t enough to get you through the day.

A well-timed and thought-out nap can be a positive way to boost energy. In addition to more energy, a nap may help you relax and feel more alert.  The benefits of a brief 5-15 min nap are almost immediate after the nap and the effects can last 1-3 hours. Consider taking a nap when you feel sleepy or run down. On days when you are wanting a burst of energy, a nap may be the ticket to getting you revitalized. Consider these tips when napping:

man reclining having a nap
  1. Take naps during the early afternoon so you aren’t interfering with your bedtime routine. Aim to complete your nap by 3 pm.
  2. Create a cozy napping environment. Just like at bedtime, have your nap room be dark, calm, and quiet with minimal distractions.
  3. Keep your nap short. Your nap should only be 10-20 minutes long. Naps that are longer can cause you to be groggy or interfere with your sleep cycle.

After napping give yourself time to fully wake up. Allowing time to stretch your body can also help you wake up and return to your daily tasks. Try these tips to elevate your nap and notice a better mood, better performance, and memory along with reduced fatigue.

Happy Napping!

woman taking a nap on her desk

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:

L;, L. N. (n.d.). The effects of napping on cognitive functioning. Progress in brain research. https://pubmed.ncbi.nlm.nih.gov/21075238/

Mayo Foundation for Medical Education and Research. (2022, November 9). How to get a great nap. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319

Napping: Benefits and tips. Sleep Foundation. (2023, June 23). https://www.sleepfoundation.org/sleep-hygiene/napping

Enjoy Fall with All Your Senses

Fall is a beautiful time of year to get out and enjoy all the sights, colors, and sounds of nature. All of this can be a treat for our senses. Connecting to your senses can be a simple way to reduce stress. Tapping into all five senses can immediately provide calming and healing powers.  Incorporate one of these sensory experiences into your day and enjoy finding something new about fall to love:

people walking in woods

Vision:

Have a scavenger hunt: look for items found in the woods or at a park, in your neighborhood, or stay in your own backyard.

Create some art: make a nature rubbing with paper and crayons. Collect interesting items such as bark or leaves and place them under the paper and rub them on top with a crayon.  Consider placing interesting leaves in a bowl or vase and enjoying for the season or arranging them in a frame.

Smell:

Pay attention to the new smells that come with the season. Bring your attention to the grass, flowers, and air of fall. Notice the difference between a sunny and rainy day and talk about these with your children or grandchildren noting the differences they perceive.

Taste:

Fall offers a variety of new taste experiences, including pumpkin, cinnamon, and more. Pay attention to how these seasonal flavors make you feel.

Touch:

Fall can provide new and exciting textures to explore. Grasses have different and new textures as the season changes. Acorns, leaves, bark, moss, pinecones, feathers, and more can all have interesting textures to explore.

Sound:

Crunching leaves, new bird sounds, and others can contribute to the exciting sounds of fall. Take some time to simply sit and observe the unique sounds of the season.

Try taking a sensory walk incorporating all these senses and enjoy the multi-sensory benefits of fall. Using all our senses to explore a new season can greatly enhance the experience of fall and provide fall memories that last!

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

Reviewed by: Dan Remley, Field Specialist, Food, Nutrition and Wellness, Ohio State University Extension.

Resources:

Globokar, L. (2020, November 27). Learn how reconnecting with your senses helps you to manage stress. Forbes. Retrieved September 29, 2022, from https://www.forbes.com/sites/lidijaglobokar/2020/11/30/learn-how-reconnecting-with-your-senses-helps-you-to-manage-stress/?sh=32696bec1544

Whitney-Coulter, A. (2022, January 26). Use your five senses to connect with nature. Mindful. Retrieved September 29, 2022, from https://www.mindful.org/sense-the-benefits-of-nature/

Youth & Summer Programs

Summer is in full swing! Children are home from school and parents may be on the hunt to keep them engaged and involved this summer. A popular choice that many parents have selected is summer camps. There can be a variety of summer camps to choose from. Some opportunities may be day camps; while others are a week away from mom and dad and full of new adventures to enjoy. There are many benefits to youth attending summer camps. These benefits include meeting new friends, trying new activities, physical activity, and creating memories that will last a lifetime. Studies show camps offering structured programs and physical activity may prevent weight gain in youth and help maintain physical fitness over the summer.

happy people in the summertime

Along with the many memories made, summer camps also teach independence. During the week, participants get themselves up, get dressed, and brush their teeth all before the bell sounds to start breakfast and to begin the day. Summer camps also encourage well-being. Youth get to attend camp, see their friends, meet new ones, and come home with so many stories to share. Camps provide opportunities for practicing self-advocacy and other social skills. Youth may also have opportunities to increase self-esteem in these programs. Campers get to try activities and have experiences they can bring home for the rest of the family to enjoy. Various summer camps offer different activities for all to enjoy; there is something for everyone. I know when I was young, summer camps kept me busy and entertained all summer. My favorite memories as a kid came from the various camps I attended. I also made some of my very best friends at summer camp. I encourage parents to provide an opportunity for their youth to attend a summer camp of some variation. It will get children into the great outdoors and there the opportunities are endless. 

Written by: Kearsten Kirby, Student Intern, Ohio State University Extension Miami County kirby.305@osu.edu

Reviewed by:  Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension Miami County barton.345@osu.edu

Sources:

15 benefits of summer camp for your kids. GWRYMCA. (n.d.). Retrieved July 11, 2022, from https://gwrymca.org/blog/15-benefits-summer-camp-your-kids

National Academies of Sciences, Engineering, and Medicine; Division of Behavioral and Social Sciences and Education; Board on Children, Youth, and Families; Committee on Summertime Experiences and Child and Adolescent Education, Health, and Safety; Hutton R, Sepúlveda MJ, editors.

Washington (DC): National Academies Press (US); 2019 Sep 26.

Happy 10th Birthday to Your Plate!

This year MyPlate turns 10! This important birthday marks ten years of guidance on building a healthy routine. In our family, we have a tradition where we share birth and baby stories with our birthday children. So, in that spirit, let’s look back at the “birth” story of MyPlate.

MyPlate turns ten

You may remember a food pyramid or food groups from your school health days.  The first food recommendation came out in 1894 through a Farmer’s Bulletin. These first guidelines focused on diets for males. In 1916, a nutritionist, Caroline Hunt, wrote a USDA food guide and included recommendations for young children. These recommendations were put into five food groups.

Changes were made to these guidelines throughout the years to reflect changes in society. For example, during the Depression, guidelines were broken into income levels to help people shop for food. Recommendations were made during wartime to accommodate limited supplies and rationing that was common in the United States.

The 1950’s brought us the format of the “Basic Four” food groups. This model was used for 20 years and might sound familiar to some of your first lessons on food and nutrition. The five groups were meat, milk, fruits and vegetables, and grain products.

The food groups

Research surrounding food began to shift its focus from obtaining enough nutrients, like with the Basic Four model, to encourage consumers to avoid overconsumption of foods that contribute to chronic disease. Enter the Food Guide Pyramid in 1992. The pyramid underwent a change in 2005 that included physical activity and added oils at the very top as a food group.

Food pyramid
The my food pyramid

MyPlate was introduced in 2011 as a portioned plate. The plate is a visual reminder of incorporating all five food groups into daily food choices while encouraging personalized choices.

My Plate

With MyPlate, Americans find practical ways to incorporate dietary guidelines in their daily food choices. MyPlate emphasizes five food groups: fruits, vegetables, grains, protein, and dairy. This variety is recommended to build strong bodies and minds. MyPlate encourages “the benefits of healthy eating add up over time, bite by bite. Small changes matter.”

To help MyPlate celebrate their birthday you may consider:

Get a personalized plan at MyPlate.

Set a small goal for yourself. Try adding a new vegetable or incorporating fruit every morning.

Download and print a MyPlate template and hang it somewhere as a reminder.

For more ideas check out the birthday celebration website for links to the app and other activities.

However, you choose to celebrate MyPlate, have fun doing it! From all of us at Live Healthy Live Well; Happy Birthday MyPlate!!

Sources:

Evolution of USDA Food Guides to Today’s MyPlate. Riley Children’s Health. https://www.rileychildrens.org/connections/evolution-of-usda-food-guides-to-todays-myplate#:~:text=The%20USDA%20introduced%20today’s%20MyPlate,encourage%20personalization%20of%20food%20choices.

MyPlate 10th Birthday. MyPlate. https://www.myplate.gov/birthday.

What is MyPlate? MyPlate. https://www.myplate.gov/eat-healthy/what-is-myplate.

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

barton.345@osu.edu

Reviewed by: Shelby Larck, Extension Program Assistant, Family and Consumer Sciences, Ohio State University Extension, Miami County

Larck.1@osu.edu