Author: Laura Halladay

Protecting Your Peace this Holiday Season

 

Family of all ages at dinner table laughing.

The holidays are often considered a time of joy, gatherings with friends and family, and festive cheer. However, the pressures of gift-giving, social events, and expectations can sometimes take a toll on your mental health and steal the joy of the holiday season. According to the American Psychiatric Association, almost 9 in 10 adults report concerns about stress during the holiday season.

If you’re experiencing increased stress or struggling with your mental health during the holidays, know that you are not alone. It is common to feel a mix of emotions during this time. Here are some tips to help you protect your peace this holiday season.

  1. Set realistic expectations and embrace imperfection – Holidays often highlight the gap between expectations and reality. Whether it’s the pressure to plan a holiday party, a forgotten gift, or trying to meet everyone’s needs, remind yourself that no celebration is truly perfect. Focus on connection and enjoyment and creating meaningful moments over perfect events.
  2. Family time that works – Families can be both a source of joy and stress during the holidays. As you prepare to spend extended time with your immediate and extended family, prioritize your mental health. Give yourself permission to miss some events and not engage in every conversation. When possible, limit your time or take a break from the gathering by going for a walk, calling someone you enjoy talking to, or spending time alone.
  3. Practice self-care – it can be easy to get caught up in the hustle and bustle of the season and forget to look after yourself. Take time for your favorite activities, maintain your routine, get enough sleep, and say “no” to extra commitments. Scheduling time each day to read, meditate, or go for a walk improves your sense of well-being and reduces stress.
  4. Ask for help – if you know that this time of year can be difficult, make a plan to protect your peace. Lean on your safe friends and family and talk to your primary care provider or mental health provider. If you are having mental health crises, call or text 988 – Suicide and Crisis Lifeline.

Your mental health and peace are just as important as your physical health. Take time to find your peace amid the hustle and bustle in order to enjoy a balanced and fulfilling holiday season.

Written by: Laura Halladay, Family and Consumer Sciences Program Specialist, Ohio State University Extension

Reviewed by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Water Safety Tips: Swimming & Boating in the Great Outdoors

One of my favorite things to do in the summer is to be on, in, or around the water. Last summer, I wrote about being water-safe, including how to be water-competent. Being water-competent is understanding the importance of having a plan, knowing your skills and limitations, and having the ability to help others. This summer, I wanted to talk about swimming and boating in a natural water source like a river, lake, or ocean. There are significant differences between swimming in a pool environment and swimming in a natural environment.

The natural environment causes some additional challenges and requires extra knowledge and skills. Often, water in a river, lake, or ocean causes limited or no visibility, which makes it difficult to see hazards, including changes in water depth. Water in the natural environment is unpredictable; from unexpected temperature changes to currents, waves, and rapids to vegetation and wildlife, many obstacles happen suddenly and without warning. Additionally, there is often mixed traffic on the water from other swimmers, people paddling, speed boats, and even people fishing from either the boat or the shore.

three kids in life jackets jumping into a lake from a boat

The American Red Cross gives these basic safety tips while swimming in a natural water environment:

  • Enter water feet first.
  • Do not enter water of unknown depth from a height.
  • Never swim alone.
  • Designate supervision
  • Swim sober and without distractions.

The water and environment can change rapidly and without warning; this includes currents moving objects into your area or making it difficult to swim. It is important to designate a “water watcher(s)” to supervise swimming who is willing to remain sober and eliminate distractions such as long conversations and cell phones. Water visibility is limited, so it is important to notice if someone is struggling before they slip below the surface.

There are many types of boats. Boats with engines and boats without. Boats can have various lengths and may have enclosed areas. Each boat has different limitations, numbers, and weight capacities.

Here are a few considerations every time you are on the water, regardless of the size of the boat.

  • Always wear a life jacket – Don’t just pack it; wear your jacket.
    • Know the laws; in Ohio, everyone must wear a life jacket while riding a personal watercraft, such as a jet ski, while water skiing or being towed. Further, everyone under 10 must wear a life jacket on vessels under 18 feet. All boats (including kayaks and canoes) must have an appropriate life jacket for each person on board; the life jacket should be easily accessible and not stored in a sealed or locked container. Boats over 16 feet must also have a throwable flotation device.
  • Know what type of water you are boating on and possible currents, rapids, and depths.
  • Weather impacts: if it has rained recently, the rivers and creeks may be fuller and moving faster than before; cold water can cause hypothermia and any potential incoming weather for your day on the water.
  • Even if you do not plan to swim, you should always have a plan for a water emergency or what to do if someone enters the water.

I’ve been swimming for as long as I’ve been able to walk, and I still wear a life jacket when out kayaking. I often say that if I enter the water while kayaking, it isn’t by choice, which means I may need my life jacket because the situation is out of my control. There are no do-overs when it comes to water safety. Invest in a comfortable, well-fitting U.S. Coast Guard-approved life jacket.

a small dog in a life jacket
Binny at the Lake

The water is a great source of fun, a place to make memories and cool off on a hot summer day, but make sure before you and your family head out on the water that you have a plan, designate a water watcher(s) who will commit to eliminating distractions, create a list family swimming rules,  pair up with a swim buddy of similar ability, and always remember to bring your life jacket.

References:
American Red Cross. Swimming safely in lakes, rivers, & streams. https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-of-emergencies/water-safety/lake-river-safety.html
American Red Cross. Know about boating before you go floating. https://www.redcross.org/content/dam/redcross/atg/PDFs/Take_a_Class/Know_about_boating_before_you_go_floating.pdf
Be Water Safe this Summer. https://livehealthyosu.com/2023/05/23/be-water-safe-this-summer/
Ohio Department of Natural Resources. Life jacket facts. https://ohiodnr.gov/discover-and-learn/safety-conservation/recreational-safety/life-jacket-facts
U.S. Coast Guard. Life jacket wear/Wearing your life jacket. Boat Responsibly. https://www.uscgboating.org/recreational-boaters/life-jacket-wear-wearing-your-life-jacket.php

Written by: Laura Halladay, Family and Consumer Sciences Program Specialist, Ohio State University Extension.
Reviewed by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

April Showers Brings May Flowers

Hello Spring seasonal greeting banner.

The other day, a friend said, “I think spring flowers are the prettiest,” and I would have to agree. I believe the appeal of spring flowers is deeper than just the visual appeal of the flowers themselves but also the joy we experience being reminded of beauty and life after winter. It is not your imagination; spring brings us joy. The dawn of spring brings longer days, increased exposure to sunlight, and warmer weather that gets us outside and moving. All these factors contribute to an increase in our body’s production of serotonin. The hormone and neurotransmitter serotonin help regulate our mood by reducing the feeling of sadness and influence our learning, memory, and happiness. Serotonin is a natural mood booster released by exercise, exposure to sun or bright light, and the natural environment.

Flowers have a positive impact on your mood, especially the act of giving or receiving flowers. Research by Dr. Jeannette Haviland-Jones and team shows that in three different studies, receiving flowers stimulates positive emotions, improves mood, and contributes to positive social behaviors.

I am not much of a gardener, but one thing I enjoy every spring is the variety of daffodils, hyacinths, and tulips that bloom each year. I love to cut some of these and bring them to bring joy into the house; this year, we placed them on the mantel and changed the arrangement each week; it not only brightened the space but also gave us an amazing fragrance that even on these rainy April days reminded me that spring has arrived.

Hand holding bouquet of flowers on background of blue wood.

Consider incorporating spring bulbs in your garden for next year or planting a variety of bulbs in a container to enjoy a beautiful spring display. Don’t wait for a special occasion to gift fresh flowers; growing a garden, harvesting flowers, and gifting fresh flowers are scientifically proven ways to feel fulfilled and to share joy and positivity with others.

Written by: Laura Halladay, Family and Consumer Sciences Program Specialist, Ohio State University Extension

Reviewed by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

References:

Cleveland Clinic. (2022). Serotonin: What is it, Function & Levels. https://my.clevelandclinic.org/health/articles/22572-serotonin

Haviland-Jones, J., Rosario, H. H., Wilson, P., & McGuire, T. R. (2005). An Environmental Approach to Positive Emotion: Flowers. Evolutionary Psychology, 3, 104–132.

Pokorny, K. (2023, July 3). Pot up some bulbs and dream of Spring. https://extension.oregonstate.edu/news/pot-some-bulbs-dream-spring-0

Photo Credit:
Hand Holding Bouquet © [powerstock] / Adobe Stock
Hello Spring © [ludmila_m] / Adobe Stock

Spread Kindness

In my neighborhood, there is a couple that takes daily walks, and on trash day, the husband takes the time to pull everyone’s trash bin up to their house. This is such a simple act on his behalf, but it has brightened our neighborhood through kindness, and in the few months that he has been moving trashcans, I have noticed more neighbors participating in other acts of kindness. One small act has snowballed into a community showing kindness.

happy face

A 2018 study revealed that completing at least one act of kindness every day for seven days increased happiness and boosted overall well-being. Performing an act of kindness can also improve your mood and connections to others, and this can improve symptoms of depression and anxiety.

In the 1990s, The Random Acts of Kindness Foundation was formed and established every February 17th as Random Acts of Kindness Day. This week, February 11-17, 2024, is Random Acts of Kindness Week. The foundation also provides free lesson plans and ideas for families to do at home and to show kindness at work, all with the goal of making kindness the norm.

Here are a few ideas on how to participate in Random Acts of Kindness Week:

For Kids:

two kids
  • Allow someone to go first in a game or when lining up.
  • Share a meal or snack.
  • Throw away someone else’s trash.
  • Draw a picture to give away.
  • Encourage others (verbal praise, high five, fist bump, etc.).

For Teens:

  • Hold open the door for someone.
  • Give a compliment or write an encouraging note.
  • Volunteer
  • Introduce yourself to someone new.
  • Complete a chore without being asked.

For Adults:

  • Bring your coworker their favorite drink or snack.
  • Write a thank you note.
  • Introduce yourself to the neighbors.
  • Leave change by the vending machine or at the laundry mat.
  • Take a meal to or order takeout for someone in need.

Share your random acts of kindness in the comments!

Written by: Laura Halladay, Family and Consumer Sciences Educator, Ohio State University Extension, Greene County

Reviewed by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

References:

Random Acts of Kindness Foundation.
https://www.randomactsofkindness.org/

Grabmeier, J. (2023). Feeling Depressed? Performing acts of kindness may help.
https://news.osu.edu/feeling-depressed-performing-acts-of-kindness-may-help/

Rowland, L., Curry, O. S. (2019). A range of kindness activities boosts happiness.
https://pubmed.ncbi.nlm.nih.gov/29702043/

Freeze-Drying: Consider This

What is the difference? Food Dehydration, Freezing, and Freeze-Drying 

Freeze-dried food in jars

Have you ever wondered the difference between dehydration, freezing, and freeze-drying food?

One of the oldest methods of preserving food for long-term storage is drying or dehydration. Later, with the invention of electricity, we incorporated refrigeration and freezing, with freezing as another method for long-term food storage. Today, freeze-drying is growing in popularity as the “newest” long-term food choice alongside dehydration, freezing, and other familiar practices like canning. What we would like to discuss is the difference between dehydrated, frozen, and freeze-drying as they relate to long-term food storage. 

In some cases, it can seem remarkably similar, by design or marketing, that drying, freezing, and freeze drying are all the same in processing, packaging, and longevity. However, there are key differences.  

Drying or dehydration is the mechanical method of removing water and moisture content from solid food through the application of heat, varying between 90°-140° Fahrenheit and according to processing recommendations. When deciding the method of drying or dehydration, a food-grade dehydrator is the most common equipment used. As with any form of food preservation, storage is a factor to consider before starting. After processing, dried, or dehydrated food should be allowed to cool for 30-60 minutes, then packed loosely in food-grade containers, sealed tightly, and stored in a clean, cool, dry, dark space. 

Freezing is the preserving of food by lowering the temperature to inhibit microbial growth, with best results below temperatures of 0° Fahrenheit, -18° Celsius. You need to consider the space and location when choosing freezing as your storage method. Most refrigerators will include a freezer section, but in most cases, those preserving with this method will buy a standalone deep freezer to increase storage ability. You also need to consider your electrical wattage ability depending on the size of your unit. For the best quality freeze food as quickly as possible and allow head space when storing in freezer-grade packaging to allow for food expansion during the freezing process.  

Freeze dryer machine

Freeze-Drying (Lyophilization) is the mechanical method where extreme cold is applied rapidly to food between -30° Fahrenheit and -50° Fahrenheit. At this point, the machine introduces slight heat to produce water vapors, a process called sublimation. These water vapors are removed through a powerful vacuum pump system. Freeze-drying can only be completed with a manufactured home or commercial freeze-drying unit. After your system has completed the automated cycle, remove the food from trays and store in approved food-grade Mylar® bags or glass jars. Packaging should include proper single-use oxygen absorbers to ensure the best quality and increase shelf life. As with all long-term storage, food should be stored in a clean, cool, dry, dark location.  

In summary, consideration should be made for need, cost, space, and location when choosing any long-term food storage practice, and always source reliable accredited information. 

Stay tuned for more information on our Freeze-Drying: Consider This blog series.   

References 

Herringshaw. (2015). Drying fruits and vegetables. Ohioline. https://ohioline.osu.edu/factsheet/HYG-5347 
Herringshaw. (2015). Food preservation: Freezing basics. Ohioline. https://ohioline.osu.edu/factsheet/hyg-5341 
Hirneisen, A., & McGeehan, N. (2023, May 24). Let’s preserve: Freeze-drying. Penn State Extension. https://extension.psu.edu/lets-preserve-freeze-drying 

Written by:  

Sofia Carter, Family and Consumer Sciences Educator, The Ohio State University Extension, Champaign County, and 
Laura Halladay, Family and Consumer Sciences Educator, The Ohio State University Extension, Greene County. 

Reviewed by: Ohio State University Extension, Food Preservation Team.  

Photo credit: Laura Halladay, Extension Educator, The Ohio State University Extension, Greene County. 

Who’s on the Sideline?

Athletic Trainers and Sports Medical staff examine football player on the field
OSU Athletic Trainers and Sports Medicine staff

As fall sports are kicking off, knowing who is taking care of your child on the sideline is essential. While you probably know the coaches, have you met the Athletic Trainer? According to Nationwide Children’s, approximately three million youth are seen in hospital emergency rooms for sports-related injuries, and another five million youth are seen by their primary care physician or at a sports medicine clinic. Athletic Trainers (AT) play a crucial role in your Child’s health. Did you know ATs are certified and licensed healthcare professionals collaborating with physicians?  ATs provide more than just water on the sideline; they are trained to prevent, treat, and rehab emergent, acute, and chronic injuries and medical conditions. ATs are trained to identify and treat concussions, heat stroke, diabetic emergencies, sickle cell crises, spin injuries, and sudden cardiac arrest.

In January of 2023, during a Monday night NFL football game, everyone saw the power of having Athletic Trainers on the sideline. Damar Hamlin experienced a sudden cardiac emergency, and the Buffalo Bills Athletic Training staff provided immediate emergency care, saving his life.

Athletic Trainer tapes student athletes thumb
Athletic Trainer tapes student athlete

Having an AT on the sidelines allows for immediate response to emergencies; their primary focus is the safety of the athletes. They are involved in daily monitoring of student-athletes, facilities, and daily athletic activities and procedures to prevent preventable injuries. Unfortunately, not every high school has access to ATs. The National Athletic Trainer Association estimates only 37% of high schools have full-time athletic training services. In Ohio, 46% of secondary schools have at least one full-time AT, and 19% of Ohio High Schools do not have any athletic training services. Younger youth sports do not typically have athletic training services, and often rely on coaches or parents in an emergency. Please advocate to the school board, administration, and athletic directors the importance of having AT on the sidelines of games and full-time.

References

Kid’s sports injuries: The numbers are impressive. (n.d.). Nationwide Children’s Hospital. https://www.nationwidechildrens.org/specialties/sports-medicine/sports-medicine-articles/kids-sports-injuries-the-numbers-are-impressive#:~:text=Approximately%20three%20million%20youth%20are,sports%20medicine%20clinic%20for%20injuries

The risks high school athletes face when there is a lack of athletic trainers. (2019, December). Ohio Athletic Trainers’ Association. https://oata.org/articles/the_risks_hs_athletes_face_without_AT#:~:text=According%20to%20ATLAS%2C%20of%20the,athletic%20training%20services%20at%20all

Study finds that student athlete safety is not a priority in high schools across the United States. (2019, November 21). National Athletic Trainer Association. https://www.nata.org/press-release/112119/study-finds-student-athlete-safety-not-priority-high-schools-across-united

Who are athletic trainers? (n.d.). Athletic Trainers: What they do and where they work. https://www.atyourownrisk.org/who-are-athletic-trainers

Photo Credits:
Ohio State University Athletic Trainers with football player by Ohio State University Athletic Training Program
Athletic Trainer taping student athlete by Laura Halladay

Written by: Laura Halladay, Family and Consumer Sciences Educator, Ohio State University Extension, Greene County

Reviewed by: Kathy Tutt, Family and Consumer Sciences Educator, Ohio State University Extension, Clark County

Be Water Safe this Summer

underwater photography of young friends swimming.

Summer is upon us: trips to the pool, or lake, vacations to the beach, or water sports adventures. Family time at the pool or on the water can create lasting memories. But did you know that no matter how well someone can swim, no one is ever “drown-proof”?  According to the Centers for Disease Control and Prevention (CDC), drowning is the leading cause of death in children ages 1 to 4 and is the second leading cause of unintentional death in ages 5 to 14.

            Water competency is essential to improve water safety by avoiding dangers, developing water safety skills, and knowing how to prevent and respond to drowning emergencies. Water competency includes (1) being water smart, (2) swimming skills, and (3) helping others. All of us need to be water smart any time we are around water, even if we do not plan to go for a swim. This includes knowing your limitations, never swimming alone, wearing a life jacket, understanding unique water environments, and swimming sober. Learning to perform these five swimming skills in every type of water environment can help save a life:

  1. Enter water that is over your head and calmly return to the surface
  2. Float or tread water for at least one minute
  3. Turn over or turn around in the water
  4. Swim at least 25 yards
  5. Be able to exit the water

Help others: This means, paying close attention to children or weak swimmers, knowing the signs of drowning, learning to safely assist a drowning person, such as “reach or throw, don’t go,” and knowing CPR and first aid.

Movies and television make us believe that drowning is splashy and loud. Unfortunately, it’s the opposite; someone could be drowning a few feet away, and you would not know it; drowning is often silent. It’s important to learn the seven warning signs that someone is drowning.

Consider these ideas to be safe around water this summer:

  • Designate an adult to be a water watcher – eliminate distractions such as long conversations, cell phone usage, or reading.
  • Create family swim rules and utilize swim buddies of similar age and skill.
  • Utilize U.S. Coast Guard-approved lifejackets.
Children learning to swim with instructor

Learning to swim is one of the best ways to help your family and make everyone safer around the water. Summer is a great time to find swim lessons in your community; check out your local Red Cross, YMCA, parks and recreation centers, swim clubs, and swim teams for affordable swim lessons in your area.

References:

American Red Cross. (n.d.-d). Water safety. https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-of-emergencies/water-safety.html

Drowning facts. (2022, March 10). Centers for Disease Control and Prevention. https://www.cdc.gov/drowning/facts/index.html

Talks, R. C. (n.d.). What does drowning sound and look like? https://www.redcross.ca/blog/2019/6/what-does-drowning-sound-and-look-like

U.S. Coast Guard. (n.d.). Life jacket wear/Wearing your life jacket. Boat Responsibly. https://www.uscgboating.org/recreational-boaters/life-jacket-wear-wearing-your-life-jacket.php

Photo Credit:

Children swimming underwater: Adobe Stock (418941209)

Children learning to swim with instructor: Adobe Stock (28261075)

Written by: Laura Halladay, Family and Consumer Sciences Educator, Ohio State University Extension, Greene County.

Reviewed by: Laura Stanton Family and Consumer Sciences Educator, Ohio State University Extension, Warren County.

How is Your New Year’s Resolution Going?

Image with question mark and check boxes

Did you know that only 19 percent of individuals keep their new year’s resolution? Almost a third of all Americans failed to maintain at least one goal after two weeks. By the start of February nearly 45 percent have abandoned their resolutions and by the start of March, almost 80 percent of resolution makers have abandoned their new goals. Time to check in, how are you doing on your goal(s)? It is never a bad time to set a goal, you do not have to wait for a new year, new month, or a Monday, you can start fresh today.

How do you keep yourself and your new goals from becoming one of those statistics? Failing to have a plan, one of the main factors as to why people fail to keep their new goals is they are not prepared or ready to make a change. According to the Transtheoretical Model (TTM) of change, there are five stages of change ranging from pre-contemplation (an individual may be unaware of the need to change; does not intend to make change) to Maintenance (sustained behavior change). Behavior changes such as a new year’s resolution will be more successful if you are prepared for change, TTM calls this stage preparation of determination.

As you are preparing for successful change and goal setting: Be realistic, every year resolutions fail because individuals set high, lofty, and sometimes unrealistic goals. You may need to think smaller, healthy goals can be more easily obtained by setting a series of small goals in place of one large goal. Set specific action steps to help you reach your goal, and remember it is not all or nothing, if you have a bad day or a setback don’t give up on your new goal. Track your progress, whether you want to use an app on a smartphone or make your fun way of tracking, keeping a record of progress will help you remain focused. Finally, consider what motivates you. Is it health benefits, cost savings, personal fulfillment, or happiness?

Whether you make the resolution to be healthy on January 1 or a random day in March, the same principles of being ready to make the

Letter tile blocks spelling "If not now when"

change apply, there is nothing magical about midnight on January 1, and the start of a new year. In fact, you can assess your readiness and start today on your journey to a healthier and happier you.

Written by: Laura Halladay, Family and Consumer Sciences Educator, Ohio State University Extension, Greene County

Reviewed by: Kathy Tutt, Family and Consumer Sciences Educator, Ohio State University Extension, Clark County

References:

Boston University School of Public Health. (2022, November). The transtheoretical model (Stages of change). https://sphweb.bumc.bu.edu/otlt/mph-modules/sb/behavioralchangetheories/behavioralchangetheories6.html. https://sphweb.bumc.bu.edu/otlt/mph-modules/sb/behavioralchangetheories/behavioralchangetheories6.html

Krause, R. (2022, December). Research shows nearly all new year’s resolutions fail. Why? wthr.com. https://www.wthr.com/article/news/local/new-years-resolution-expert-how-to-keep-resolution-2023/531-911e0e82-54de-498b-9a04-87b71bd25a2b

U.S. Department of Health and Human Services, National Institutes of Health, & National Institute of Diabetes and Kidney Disease. (2008, May). Changing your habits: Steps to better health. UMass Chan Medical School. https://www.umassmed.edu/contentassets/7855013f932a4d858f6b6dd412cdbabc/changing_your_habits.pdf

Picture credit: Brett Jordan, retrieved from https://unsplash.com/photos/gJUZjwy2EgE

An Attitude of Gratitude

Paper turkey with words written on paper feathers

November is National Gratitude month and with Thanksgiving quickly approaching we often take time to reflect on aspects of our lives for which we are grateful. Every year in November my cousin’s family creates a paper turkey of gratitude. They do this every evening before dinner with the family and any guest, writing what they are thankful for that day on a paper feather and add it to Mr. Turkey. The end result is a fantastic visual representation of the family’s gratitude. The practice of gratitude leads to a variety of positive outcomes. I challenge you this year to express your gratitude not just on one day, or for one month, but throughout the year.

Author and researcher David Horsager, says the single greatest commonality in happy people is gratitude. Furthermore, those that are thankful are more content and fulfilled.

Other benefits of expressing gratitude:

  1. Builds stronger relationships
  2. Increases positivity
  3. Decreases anxiety
  4. Improves physical and psychological health
  5. Enhances empathy
  6. Reduces aggression
  7. Improved self-esteem

Gratitude can be an example of a mindfulness practice. “Mindfulness means paying attention, on purpose, in the present moment, non-judgmentally.” – Jon Kabat-Zinn. Here are a few tips to practice gratitude as mindfulness:

Open journal with pencil
  • Observe – when do you say thank you is it reactionary, as an afterthought, an expression with emotion and sincerity.
  • Write a thank you note.
  • Journal – note 3-4 items you are thankful for monthly, weekly, daily.
  • Create a collage – pictures or items to express your gratitude.
  • Gratitude flower or tree – write out something you are grateful for on a paper leaf or petal and create a design. Like my cousin’s paper turkey.
  • Reflection or guided gratitude meditation.

Written by: Laura Halladay, NDTR, Family and Consumer Sciences Educator, OSU Extension Greene County

Reviewed by: Megan Taylor, 4-H and Family and Consumer Sciences Educator, OSU Extension Union County

Sources:

Allen, S. (2018, March 5). Is gratitude good for your health? Retrieved November 9, 2022, from https://greatergood.berkeley.edu/article/item/is_gratitude_good_for_your_health

Giving thanks can make you happier. (2021, August 14). Retrieved November 9, 2022, from https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

Horsager, D. (2020, November 25). The greatest secret of the magnetic person. Retrieved November 9, 2022, from https://trustedge.com/the-greatest-secret-of-the-magnetic-person/

Oppland, M. (2022, August 06). 13 most popular gratitude exercises & activities. Retrieved November 9, 2022, from https://positivepsychology.com/gratitude-exercises/

Thrive tip: Well-being through the practice of gratitude. (2022, February 06). Retrieved November 9, 2022, from https://hr.wustl.edu/well-being-through-the-practice-of-gratitude/

Picture Credit:
Paper Gratitude Turkey provided by Jill Dow
Journal Photo by Jan Kahánek on Unsplash

“How About Them Apples!?”

Man with ladder picking apples
My dad picking apples

Apple season is upon us! I grew up in a rural area in western New York where we had an old orchard of apples growing wild along the yard and woods on our property. We spent many fall days picking apples for homemade applesauce, cider, and many apple desserts. According to Agriculture Marketing Resource Center, Ohio is a top 10 producer of apples in the United States, growing around 50 varieties of apples. There are many great apple orchards throughout Ohio where you can pick your own apples, or you can stop by a farm stand or famers market to enjoy fresh, local, and delicious Ohio apples.

Apples are one of the most popular fruits in the United States. They are a great source of vitamin C, potassium, and fiber when you consume the skin. A raw medium (3 inch) apples is about 95 calories. Whether you are picking your own at a local orchard, selecting from the farmers market, or even the grocery store, here are some tips for selecting the right apple

basket of apples

Choose apples that are:

  • Firm.
  • Free of bruises, pitting, decay, or insect damage.
  • Well colored.
    •  Ground color is the color near the stem. An apple that is ripe and mature will have a more yellow tone verse a younger apple will be greener.

Apples can be sweet, tart or somewhere in between. For best results, use the variety that works best for your intended use. Here is a chart of common Ohio apples and their uses:

CortlandSlightly tart or spicy, great all-purpose apple.
FujiSweet excellent fresh or for baking.
GalaVery sweet, best fresh.
Golden DeliciousSweet, excellent fresh or for baking.
Granny SmithTart, excellent for baking.
HoneycrispSweet, excellent fresh.
McIntoshMildly tart, best fresh or for sauce.
Red DeliciousSweet, excellent fresh.

Apples can be stored in the refrigerator for up to 4-6 weeks. Storing apples in a perforated plastic bag (with small holes for venting) controls the moisture and humidity which will help maintain the quality of the apple. Wash the apple with cool running water just before eating or utilizing.

A bushel and a peck…A summary of apple measurements

  • 1 pound = 3 medium apples, which makes about 1 ½ cups of applesauce.
  • 2 pounds is about 6-8 apples, which will make a 9-inch pie.
  • 1 peck = 10 ½ pounds.
  • 1 bushel = 40 pounds which can produce about 16-19 quarts of canned or frozen applesauce.

Apples are  versatile and can be enjoyed as a stand-alone fresh piece of fruit, chopped up on salads, processed as applesauce, cider, or juice, baked in many delicious desserts, or included as part of a savory main entrée. Need inspiration? You can find apple recipes at snaped.fns.usda.gov/seasonal-produce-guide/apples

Written by: Laura Halladay, NDTR, Family and Consumer Sciences Educator, OSU Extension, Greene County

Reviewed by: Laura Stanton, Family and Consumer Sciences Educator, OSU Extension, Warren County

Photo Credits:

Apple basket by Larisa Koshkina accessed via Pixabay. Man picking apples by Laura Halladay

Sources:

Apples. Agricultural Marketing Resource Center. (2021, September). Retrieved August 31, 2022, from https://www.agmrc.org/commodities-products/fruits/apples

Gao, G. (2017, January 12). Growing apples in the Home Orchard. Ohioline. Retrieved August 29, 2022, from https://ohioline.osu.edu/factsheet/hyg-1401

Roper, T. R. (2001, September). When Are Apples Ripe? Retrieved August 31, 2022, from https://polk.extension.wisc.edu/files/2014/02/When-are-Apples-Ripe-A3743-E.pdf

United States Department of Agriculture. (n.d.). Apples. SNAP Education Connection. Retrieved August 30, 2022, from https://snaped.fns.usda.gov/seasonal-produce-guide/apples

Williams, T. (2021, July 8). Selecting, storing, and serving Ohio apples. Ohioline. Retrieved August 29, 2022, from https://ohioline.osu.edu/factsheet/HYG-5507