Healthy Living

Sipping Smarter This Fall

It’s that time of year again! The beautiful fall colors, the crisp morning air, and my personal favorite, fall flavors. My local coffee shop just released its fall drink menu, which is something I look forward to every year. Although this brings me joy, it has its flaws. Purchasing these fall drinks can be detrimental to my wallet and health. So how do we combat this? We can either try making our favorite fall drinks at home or opt for a healthier alternative. These fall drinks sold in our favorite coffee shops can contain a significant amount of sugar, dairy, and calories. We don’t need to eliminate our favorite beverages completely, but we can do our bodies a favor by knowing what to replace them with.

 

The first thing we should think about is our sugar intake. Many of these drinks contain high amounts of sugar and syrups, which can result in nearly 50 grams of sugar per serving. So, what should we ask for at the coffee shop? We can ask them for sugar-free syrups and inquire about the alternatives they offer. One significant swap for our sweetener is honey. This helps lower sugar intake and adds a little extra flavor. If the sugar-free syrup doesn’t create a flavor you like, you can ask them to add extra pumps of the sugar-free syrup to add that flavor. This might slightly alter the taste or flavor, so if that is not something you would like to change, let’s discuss what you can make at home.

 

Check out this recipe for a DIY Pumpkin Spice Latte:

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 tablespoon pumpkin puree (make sure it’s pure pumpkin, not pumpkin pie filling)
  • 1/2 teaspoon pumpkin pie spice
  • 1/2 teaspoon cinnamon
  • 1 shot of espresso or 1/2 cup strong brewed coffee
  • A few drops of liquid stevia or monk fruit sweetener (optional)

Instructions:

  1. In a small pot, heat the almond milk, pumpkin puree, pumpkin pie spice, and cinnamon over medium heat. Stir continuously until warm.
  2. Pour the mixture into a blender and blend until frothy.
  3. Brew your espresso or coffee and pour it into a mug. Add the pumpkin milk mixture on top.
  4. Sweeten to taste with stevia or monk fruit, and enjoy your cozy, diabetes-friendly pumpkin spice latte.

 

Although this recipe might take you a little extra time in the morning, it can make a significant difference in how you feel. Make swaps that feel right for you. One swap that I have made personally is using a protein shake as my dairy base. It fills me up and starts my day with the right amount of protein I need, which is extremely important. I encourage you to think about the drinks you are ordering or making at home. It doesn’t have to be complicated, and it ensures a great way to kick off the fall season!

 

Written by: Emma Horstman, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Paulding County, horstman.124@osu.edu

 

Reviewed by: Katie Schlagheck, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ottawa & Sandusky Counties, schlagheck.11@osu.edu

 

Sources:

https://mitchellholistichealth.com/fall-drink-swaps-healthy-alternatives/

https://diabetessisters.org/resources/healthy-fall-drinks-diabetes-friendly-alternatives-to-your-favorite-seasonal-coffeehouse-beverages/

https://nakednutrition.com/blogs/protein/what-is-protein-coffee

Lighten your Footprint at the Grocery Store

Picture of packaged food at grocery store

I’ve been trying hard lately to “lesson my footprint” on this earth, by changing my behaviors so that they are more sustainable. I’m still finding it hard however, when I go to the grocery store and try to limit the amount wasteful food packaging within my shopping cart.

According to the U.S. Environmental Protection Agency (EPA), containers and packaging make up over 23% of landfill waste, with food-related packaging being a major contributor. With concerns about our environment in mind, it’s hard to avoid purchasing food in boxes, bags, wrappers, or foil when at the grocery. While packaging can promote food safety and preserve food quality, much of it is designed for single use and ends up in landfills, oceans, or incinerators.

Fortunately, there are some steps to reduce our reliance on wasteful packaging.

Use your own reusable bags, containers, and produce sacks. Replacing single-use plastic bags with cloth or mesh alternatives can significantly reduce plastic waste. Americans use about 100 billion plastic bags annually, most of which are not recyclable and definitely not readily biodegradable.  Remember to keep the bags in your car, as it’s easy to forget them!

Limit purchases within the center aisles as these are often filled with ultra-processed foods wrapped in multiple layers of plastic and cardboard. By focusing on whole, fresh foods, shoppers can reduce both packaging waste and their intake of unhealthy processed items. Consider purchasing fresh options from farmers markets as well as most products are minimally packaged and might not use as much fossil fuel getting to market.

Buying in bulk reduces the ratio of packaging to product. For example, purchasing a large bag of rice or oats generates less waste than buying multiple smaller packages. Many stores also offer bulk bins for grains, nuts, and spices, allowing customers to bring their own refillable containers and avoid packaging altogether.

Unfortunately, packaging for many food items might be unavoidable. In these cases, try to choose materials that are more easily recycled or composted. Glass and metal are generally recyclable, while paper and cardboard are recyclable and also biodegradable. Most plastics and Styrofoam are difficult to recycle and often end up in landfills or polluting waterways and harming wildlife.

We as consumers can become agents of change by voicing our preferences or influencing with our pocketbooks. Ask store managers to stock more bulk items or products with minimal packaging can help shift demand. Support businesses that encourage environmental practices. Stay informed about local recycling rules and participating in community clean-up efforts. Although policy and system change is essential to fully address the packaging crisis, collective individual action can drive meaningful progress toward a more sustainable and less wasteful food system.

Author: Dan Remley, Associate Professor, Field Specialist, Ohio State University Extension
Reviewer: Heather Reister, Extension Educator, Family and Consumer Sciences, Ohio State University Extension

Why Gut Health Matters – And How to Support It

An artistic and symbolic representation of gut health, featuring a human silhouette with a glowing digestive system. Inside the digestive area, include colorful fruits (like berries, apples, bananas), vegetables (like broccoli, carrots, spinach), whole grains (like oats, quinoa, and brown rice), and a variety of meats (like grilled chicken, salmon, and lean beef). The background should be bright and clean, with natural elements like leaves and water droplets to suggest freshness and vitality. The overall tone should be healthy, balanced, and holistic, emphasizing the importance of a diverse diet for gut health

Your gut is more than just a digestive system – it is a bustling ecosystem of trillions of microbes that play a vital role in your overall health, they are called the gut microbiome. This community, of microbes, includes bacteria, viruses, fungi, and other microorganisms that live primarily in your colon. Although they are tiny, their impact is anything but.

The Gut-Body Connection

A healthy gut microbiome supports your body in several important ways:

  • Digestion and Nutrition Absorption: Gut bacteria help break down complex carbohydrates and fibers, producing short-chain fatty acids that nourish your colon and support metabolic function.
  • Immune Function: About 70% of your immune system resides in your gut. A balanced microbiome helps regulate immune responses and protect against harmful pathogens.
  • Mental Health: The gut and brain are closely linked through the gut-brain axis, and often your gut is referred to as your second brain. Some gut bacteria produce neurotransmitters like serotonin, which influence mood and cognitive function.
  • Chronic Disease Prevention: An imbalance gut microbiome has been linked to conditions like obesity, type 2 diabetes, heart disease, and even certain cancers.

What Disrupts Gut Health?

Modern lifestyles can throw your gut out of balance. Diets high in processed foods and low in fiber, chronic stress, lack of sleep, and overuse of antibiotics can all reduce microbial diversity and allow harmful bacteria opportunity to thrive.

How to Support a Healthy Gut

Fortunately, small lifestyle changes can make a big difference:

  • Eat More Fiber: Whole grains, legumes, fruits, and vegetables feed beneficial bacteria and promote diversity.
  • Include Fermented Foods: Yogurt, kefir, sauerkraut, and kimchi contain live cultures that can enhance your microbiome.
  • Exercise Regularly: Physical activity may help increase microbial diversity and reduce inflammation.
  • Avoid Unnecessary Antibiotics: Use them only when prescribed, as they can wipe out both harmful and helpful bacteria.

Your gut health is foundational to your overall well-being. By making mindful choices in your diet and lifestyle, you can cultivate a thriving microbiome that supports everything from digestion to mental clarity. Think of your gut as a garden – how you care for it, and what you feed it determines how well it grows.

Written By: Sofia Carter, Family and Consumer Sciences Educator, OSU Extension Champaign County

Reviewed By: Shannon Carter, Family and Consumer Sciences Educator, OSU Extension Fairfield 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

 

 

Don’t let daylight savings get you down

Daylight Saving Time (DST) begins on Sunday, March 9, 2025, at 2 a.m., when clocks advance by one hour to maximize evening daylight. This shift can disrupt our internal clocks, leading to sleep disturbances and potential health impacts. To ease the transition, consider the following strategies:

  1. Gradually Adjust Your Sleep Schedule

In the days leading up to the time change, aim to go to bed and wake up 15–20 minutes earlier each day. This gradual shift helps your body adapt to the new schedule with minimal disruption.

sleepfoundation.org

  1. Seek Morning Sunlight Exposure

Morning light exposure aids in resetting your internal clock. On the day after the time change, spend time outdoors in natural sunlight shortly after waking. If outdoor access is limited, consider using a light therapy box.

almanac.com

  1. Maintain Consistent Bedtime Routines

Engage in relaxing activities before bedtime to signal your body that it’s time to wind down. This could include reading a book, taking a warm bath, or practicing meditation. Consistency in your pre-sleep routine reinforces healthy sleep patterns.

colorado.edu

  1. Limit Exposure to Evening Light

Reducing exposure to bright and blue light in the evening can help signal to your body that it’s time to wind down. Consider dimming lights and avoiding screens at least an hour before bedtime.

sleepfoundation.org

  1. Be Mindful of Napping

If you feel sleepy after the time change, a short nap (no more than 20 minutes) can be beneficial. However, avoid napping too close to bedtime, as it may interfere with your ability to fall asleep at night.

webmd.com

  1. Practice Good Sleep Hygiene

Maintain a comfortable sleep environment by keeping your bedroom cool, quiet, and dark. Avoid caffeine and heavy meals close to bedtime and engage in regular physical activity during the day to promote better sleep quality.

sleepfoundation.org

Implementing these tips can help mitigate the effects of the time change, promoting a smoother transition into Daylight Saving Time and supporting your overall health and well-being.

How to Prepare for the Start and end of Daylight Saving Time https://www.sleepfoundation.org/circadian-rhythm/how-to-prepare-for-daylight-saving-time

5 tips to help your body adjust to the time change

https://www.almanac.com/5-tips-help-your-body-adjust-time-change

 6 tips to help you fall back into standard time  https://www.colorado.edu/health/blog/daylight-saving-tips

Daylight Savings: Health Effects and Tips

https://www.webmd.com/sleep-disorders/spring-forward-with-sleep-tips

 Daylight Saving Time: Sleep Health & Tips https://extension.usu.edu/mentalhealth/articles/daylight-saving-time-sleep-health-and-tips.pdf

Packing a Healthy Lunch

A closeup of hands packing snacks into a pink lunch box

Finding ideas for packing lunches can be challenging, especially with our busy schedules. Sometimes, we opt for convenient but less nutritious food items. However, packing a healthy lunch can help fuel our bodies for a hectic day and provide the nutrition we need to stay healthy. Here are some tips for packing a nutritious lunch:

How to Pack a Healthy Lunch

  • Include Each Food Group: When packing your lunch, aim to include foods from each of the five food groups: vegetables, fruits, grains, protein, and dairy.
  • Avoid Pre-Packaged Lunches: Pre-packaged lunches often contain highly processed foods. Items like lunch meat, Hot Pockets, chips, cookies, and sugary beverages, including sports drinks like Gatorade, may be convenient but lack essential nutrition. Instead, consider making a sandwich with whole-grain bread and adding carrots and an apple.

Other foods to include in your packed lunches include:

  • Berries: High in fiber, berries are rich in antioxidants and disease-fighting nutrients.
  • Fatty Fish: Fish such as salmon are excellent sources of protein and omega-3 fatty acids, which can help prevent heart disease.
  • Leafy Greens: Greens like spinach and kale provide vitamins A and C, as well as calcium.
  • Nuts: Hazelnuts, walnuts, almonds, and pecans are great sources of plant protein and monounsaturated fats, which may reduce the risk of heart disease.
  • Olive Oil: A good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which contribute to heart health.
  • Whole Grains: Foods like oatmeal and brown rice are excellent sources of soluble and insoluble fiber, along with B vitamins and minerals that help lower cholesterol and protect against heart disease and diabetes.
  • Yogurt: A good source of calcium and protein, yogurt contains live cultures (probiotics) that can protect against harmful bacteria.
  • Cruciferous Vegetables: These include broccoli, Brussels sprouts, cabbage, cauliflower, and others. They are high in fiber and vitamins.
  • Legumes: Beans such as kidney, black, and garbanzo beans are packed with fiber, folate, and protein, and studies show they can help reduce the risk of heart disease.

Next time you’re packing lunches for your family, remember to include some of the healthy options mentioned above. Choosing the right foods to fuel our bodies is essential, as the nutrients we consume support our brain, muscles, bones, nerves, skin, and immune system. Nutrition emphasizes a balanced diet, so be sure to include items from each of the five food groups. Proper nutrition helps protect against various illnesses and diseases, including heart disease and diabetes.

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

Reviewed by: Amanda Bohlen, Family and Consumer Sciences Educator, OSU Extension Washington County

Get Ready for National Nutrition Month in March

March is just around the corner and so is celebrating National Nutrition Month. This is a yearly celebration during the month of March to create awareness about making informed food choices, as well as developing healthful eating and physical activity habits.

a healhty plate example

What a great time to celebrate nutrition month, as we say goodbye to winter comfort foods and hello to colorful, healthy springtime foods, which you will begin to see in your local markets. What are some of your favorite springtime foods? There are many to choose from including strawberries, asparagus and spinach. My personal favorite are the bright orange “bugs bunny” carrots!

National Nutrition Month is also a great time to learn about how food connects us.  This year’s theme is “Food Connects Us” and includes the following messages:

Week 1: Connect with Food.

  • Learn cooking, food preparation and meal planning skills.
  • Explore where your food comes from.
  • Learn about community resources such as SNAP, WIC and local food banks.

Week 2: Connect with a Nutrition Expert.

  • Ask your doctor for a referral to a Registered Dietitian Nutritionist (RDN).
  • Find an RDN who specializes in your unique needs.
  • Receive personalized nutrition information to meet your health goals.

Week 3: Explore the Connection Between Food and Culture. 

  • Experiment with recipes using different ingredients or cooking techniques.
  • Include your favorite cultural foods and traditions or try new global flavors.
  • Enjoy your meals with family or friends, when possible.

Week 4: Build the Connection Across All Stages of Life. 

  • Learn how nutrient needs may change with age.
  • Include healthful foods from all food groups.
  • Focus on balanced and sustainable eating habits.

Let’s get ready for spring and celebrating National Nutrition Month while enjoying new springtime foods!

To learn more about nutrition and healthy eating this spring, join our team for a webinar series on Wednesdays March 5, 12, 19 & 26 from 12:00 – 12:30 pm (EST).

Topics covered will include: 

March 5 – “Nourish and Flourish: What You Eat Matters”

March 12 – “Culinary Connections: Food, Family and Friends”

March 19 – “When in Rome: A Guide to Eating on Vacation”

March 26 – “Eating Well at Every Stage of Life”

Register for one or more of these FREE webinars at https://go.osu.edu/lhlwwebinars.

Happy (almost) Spring!

Written by: Shari Gallup, Assistant Professor, Family and Consumer Sciences Educator, OSU Extension Licking County. gallup.1@osu.edu.

Reviewed by: Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County.

Heart to Heart Talk

a heart in two sets of hands

February is National Heart Month. What do you know about heart health? You may have heard, to simply modify your diet but that is only part the story. The American Heart Association (AHA) supports advances in cardiac medicine and keeps consumers updated with the latest research related heart health. Here are some lifestyle suggestions proven to help lower heart disease risk:

  • Eat Fruits & Vegetables
    • Fruits/vegetables can decrease inflammation, blood pressure, and cholesterol which can improve blood vessel function.
    • Suggested daily intake of fruit 2 c./day and vegetables 2 ½ c./day.   
    • “Hearty” advice on fruits/vegetables-
  • Choose Whole-Grains
    • Eat three whole-grain foods a day helping to lower LDL and blood pressure.
    • Serving sizes: 1 c. ready-to-eat whole-grain cereal, ½ c. cooked whole-grain cereal, and 1 whole-wheat tortilla or slice of bread.
    • “Hearty’ advice on grains-
      • The first ingredient should be “whole grains” on the nutrition facts label.
  • Pick Lean Proteins
    • Lean proteins support healthy muscle and skin while limiting saturated and total fat intake. Saturated fat found in animal proteins contributes to elevated blood cholesterol. Examples: chicken (w/o skin), fish, 90/10 beef, and plant-based proteins (beans/legumes).
    • Dietary cholesterol from eggs was removed from list of foods of “public concern” in 2015, because current research found there was no relationship between cardiovascular disease and egg intake.
    • Serving size: ¾ c. fish, 3 oz of lean meat or poultry (size of a deck of cards), ½ cup cooked beans.
    • “Hearty” advice on protein-
      • Plan a meatless meal 1+ day/week.
      • Aim to limit red meat to 1-2 times/week.  
  • Watch Sodium &  Added Sugar Consumption
    • Consume less than 2,300 mg/day of sodium and around 100-150 calories/day of added sugar.  
    • Decreasing sodium intake aids in lowering blood pressure and heart disease risk.
    • Added sugar can increase risk for type 2 diabetes, weight gain as visceral fat (fat surrounding central organs) and heart disease.
    • “Hearty” advice-
      • Read food labels on packaged foods. Select no salt added or reduced sodium when possible. Rinse regular canned vegetables.
      • Choose water instead of sugar sweetened beverages.
  • Alter Your Daily Routines
    • Incorporate activities that help to lower stress. Stress can raise your blood pressure, increasing risk for heart disease.
    • Strive to get 7-9 hours of rest each night. Not getting enough sleep can increase stress, inflammation, and a hormone imbalance, which contribute to cardiovascular disease.  
    • Be physically active for 150 minutes/week.
    • “Hearty” advice on daily habits-
      • Incorporate stress-relieving (pets, yoga/meditation, hobbies, a warm bath) and physical activities into your day.
      • Wind down an hour before bedtime, turn off phone/technology, and create a bedtime routine.

Listening to good “Hearty” advice from the American Heart Association and our healthcare providers and leaning on the support of friends and family, we can all make simple changes to our daily routines to reduce the risk of heart disease and improve your quality and length of life. Little changes in the ways that we eat, manage stress, move about and even sleep can make a big difference. 

  • Writers:  Jennifer Little, Extension Educator, Family and Consumer Sciences, OSU Extension, Hancock County Madelyn Beckman, Graduate Student, Bowling Green State University
  • Reviewer: Shari Gallup, Assistant Professor, Family and Consumer Sciences, OSU Extension, Licking County 

Why “Resolutions” might not work…

Sign with the year 2025 and a question mark

We are naturally drawn to the idea of setting resolutions and intentions at the start of a new year. Whether you view this as social conditioning or simply a cultural norm, it is undeniable that many of us share a collective awareness of what we did or did not accomplish in the past year. This shared sense often sparks a desire to reflect on what we would like to change, achieve, or create in the year ahead.

There is 4,000 years of historical tradition of New Year’s resolutions. The Farmer’s Almanac writes an interesting article of this history.

So, how is your resolution going so far? Does this question excite you, or aggravate you?

Did you make a resolution to get healthier this year and rush to join a local gym? If so, you have probably noticed that many others have the same idea. Your news feeds are flooded with gym membership deals and online fitness challenges targeting those eager to lose weight. You might wonder; how do these companies predict my resolutions?

There is no secret behind this marketing tactic. As humans, we are creatures of habit, and year after year, we tend to follow similar patterns when it comes to our New Year’s resolutions. The most common resolutions focus on:

  1. Saving or earning more money
  2. Improving our happiness
  3. Physical health and wellness
  4. Improving our diet

So, why do so many resolutions fail? If we are creatures of habit when it comes to setting resolutions, why do we struggle so much with following through on them? It is only January, yet here we are already talking about failure in the new year. In fact, about 88% of people who set New Year’s resolutions will have given up by the end of the month, according to Baylor College of Medicine.

Most explanations for reasons resolutions fail point to our struggle with making big changes long-term, lack of commitment, and the unrealistic nature of some resolutions.

An alternative approach to New Year’s resolutions might be to skip them altogether. Dean of Social Sciences, Dr Thomas MacCarty, at Southern New Hampshire University (SNHU), does not recommend making New Year’s resolutions. He believes setting lofty resolutions can have psychological harm when those major changes do not come to fruition. An alternative can be SMART goals instead of resolutions. These are Specific, Measurable, Achievable, Relevant, and Timely goals. You can also boost your accountability by sharing your SMART goals with friends and family. Another good practice is to set SMART goals earlier in the year, rather than waiting until the end. By shifting the tradition of “making a fresh start” we can focus on personal growth and improvement throughout the entire year.

Using these alternatives to resolutions could serve us better in succeeding with our tangible SMART goals and building upon our successes. This approach seems more encouraging and rewarding.

So, how are your SMART goals going so far? Does this question excite and motivate you?

Happy New Year!

Written By: Sofia Carter, Family and Consumer Sciences Educator, OSU Extension Champaign County

Reviewed By: Shannon Carter, Family and Consumer Sciences Educator, OSU Extension Fairfield County

New Year, New Habits: Resolutions for Lasting Change

a montain

How many times have you made a New Year’s resolution only to realize that it is the same unsuccessful one you choose almost every year? My New Year’s resolution has been to live a healthier lifestyle for countless years now. Every January, I tell myself that I will buy a gym membership, subscribe to fitness apps, and buy things that I think will help me reach this goal. In reality, I do not need any of those things right now. I end up wasting my time, energy, and money to achieve this never-ending goal. This year, I decided to take a different approach to my New Year’s resolution by developing healthy habits. But setting new routines and habits is highly challenging. I realized that I need to work on lifestyle changes to reach that New Year’s resolution rather than just setting one goal for the year and not making a realistic plan for myself.

Starting Small:

A study conducted in the United Kingdom examined how long it takes to form healthy habits. They found that adults take an average of around sixty-six days to form a habit, so understand that it takes a little over two months to stick. I don’t think I have ever made it through January without letting go of my New Year’s resolution! The key to forming a habit is the consistent repetition of the behavior. This habit doesn’t have to be a considerable commitment. Adding too many changes in your life will make it difficult to achieve lasting change. For example, instead of forcing myself to go to the gym for an hour, I will go for a 30-minute walk while listening to my favorite podcast. Or I could start drinking one extra bottle of water each day. Setting small, achievable goals is more realistic when building momentum. What is one small change you could make to help you reach your goal?

Maintain Consistency Without Self-Criticism:

Nobody is perfect, and everyone has setbacks in their journey. Try your best not to get discouraged if something does not immediately work for you. Every challenge is an opportunity to learn and grow! Keep trying or try something new that works for you. Think about why you set that goal in the first place. Was it for you, or was it for someone else? Researchers found that people who set goals for themselves are more likely to accomplish them rather than goals set for someone else. Find something you want to do for yourself, and you will be more motivated.

Remember to start small. Find one or two things you can change to reach your overall goal, and why not make it fun? Find an accountability partner you trust who can lift you up when things get tough. Try these things for at least sixty-six days and see what changes can happen if you put your mind to it. I hope you will join me in reevaluating our New Year’s resolutions in a way that works best for you. Remember to care for yourself while reaching your goals and avoid getting discouraged. The new year is for new beginnings and goals, but do not forget to recognize everything you accomplished in 2024. The 2025 New Year will lead to an even more incredible you!

Written by: Emma Horstman, Extension Educator, Family and Consumer Sciences Paulding County

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

Sources:

Arlinghaus, K.R. & Johnston, C.A. (2018). The Importance of Creating Habits and Routine.         

https://pmc.ncbi.nlm.nih.gov/articles/PMC6378489/

Jimenez, G. (2024). Slipping on Your New Year’s Resolution? Science Tips to Get on Track.

https://www.scientificamerican.com/article/slipping-on-your-new-years-resolutions-science-tips-to-get-on-track/

Cultivating Health. (2022). 7 Tips to keep your New Year’s resolution

https://health.ucdavis.edu/blog/cultivating-health/7-tips-to-keep-your-new-years-resolution/2022/12