Self-Care for New Moms

Person making a heart with their hands

Since learning that I will welcome a sweet baby boy in August, I have been reflecting on the importance of practicing self-care as a new mom. Self-care doesn’t come easily and requires some intentionality. There are numerous ways to integrate a self-care routine into your daily life.

Self-care  is defined as the practice of taking action to improve one’s health and well-being. Here are some tips for implementing self-care into your new routine:

Quick Tips for Implementing Self-Care:

Delegate and Ask for Help: Accept help when it is offered and don’t hesitate to ask for assistance with tasks that may not come as easily as they once did.

Stay Organized: Keep a calendar for appointments and tasks to help you avoid stress and becoming overwhelmed.

Focus on Basic Healthy Lifestyle Habits: Ensure you are getting enough sleep, incorporating physical activity into your routine, and eating a healthy diet.

Schedule “Me Time”: Carve out time for yourself to do something enjoyable, like getting coffee with a friend. Protect these plans on your schedule.

Be sure to   into your daily routine.

Get Enough Sleep

Lack of sleep can significantly affect your overall health—both physically and mentally. Aim for 7 to 8 hours of sleep each night.

Set Boundaries

To protect your mental health and energy, it’s important to understand your limits and feel comfortable saying “no” when necessary.

Talk to Someone

Addressing any health concerns—whether physical or mental—is crucial and should be a priority.

Eat What Makes You Feel Good

Nutrition is a vital aspect of self-care. A balanced diet is associated with improved emotional, physical, and mental health.

By incorporating these strategies into your daily life, you can better take care of yourself and, in turn, be more present for your new baby and mental health.

Prioritizing self-care is essential for new moms as they navigate the challenges of motherhood. By taking intentional steps to care for your physical, mental, and emotional well-being, you not only enhance your own health but also provide a nurturing environment for your baby. Remember that self-care is not a luxury; it is a necessity that allows you to recharge and be the best version of yourself. Embrace the journey ahead, and don’t hesitate to seek help, stay organized, and carve out time for yourself. With these strategies in place, you’ll be better prepared to enjoy the beautiful moments of motherhood while maintaining your own well-being.

Written by: Megan Taylor, Family and Consumer Sciences/4-H Youth Development, Union County, Ohio State University Extension, taylor.4411@osu.edu

Reviewed by: Amanda Bohlen, Family and Consumer Sciences, Washington County, Ohio State University Extension, Bohlen.19@osu.edu

Photo Credits: Adobe Stock

Minding your Mental Health in May

Flower brain collage.How are you feeling today? Have you checked in on yourself lately? May is “Mental Health Awareness Month”, and this year’s theme is “Turning Awareness into Action.” The Centers for Disease Control and Prevention (CDC) describe mental health as “the component of behavioral health that includes our emotional, psychological, and social well-being. Mental health is a state of well-being that enables us to cope with the stresses of life, realize our abilities, learn well and work well, and contribute to our community.” When we’re not operating as our typical selves due to stressors, it can have detrimental effects on our daily lives.

There are several factors that influence our mental health, including:

  • Biological and psychological factors
    • Emotional skills
    • Substance use
    • Genetics
  • Social, economic, geopolitical, and environmental issues
    • Poverty
    • Violence
    • Inequality
    • Environmental deprivation

Check in on yourself. If you feel like you are struggling with your mental health, there are ways to manage your mental health and help is available!

What can you do to manage your mental health?

  • Try to get at least 30 minutes of exercise each day. Thirty minutes of physical activity does not need to be consecutive, it can break down into intervals throughout the day (a 10-minute morning walk, 10-minute stretch break, and 10-minutes of biking in the evening)
  • Eat well-rounded meals including lean protein, veggies, whole grains, and low-fat or non-fat dairy.
  • Prioritize your sleep, aiming for 7-9 hours of sleep each night. Prepare your mind and body by putting down your electronic devices for 1-2 hours before bedtime.
  • Spend some time journaling, meditating, or trying a new hobby! Spring is perfect for outdoor activities such as gardening, hiking, or biking.
  • Set small goals each day and focus on what you are able to accomplish.
  • Lean on supportive family members and friends who will lend a listening ear.

If you or a loved one are struggling with your mental health, do not lose hope! There are resources available.

For immediate mental distress:

  • Call or text 988
  • Chat 988lifeline.org
  • TTY users, use your preferred relay service or dial 711 then 988

If you haven’t recently, try a self-check-in. This May, turn your Awareness into Action.

Written by: Caitlin Mathews-Smith, Family and Consumer Sciences Educator, Ohio State University Extension, Guernsey County

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

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

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

Do you need a “Me Day”?

It doesn’t matter if you are busy parents (of young children or teens), overwhelmed at work, or a caregiver to your aging parent or a spouse who is recovering from surgery —- most of us could use a break. I know – right away you are saying “I don’t have time for that.” But the science supports that we could all benefit from a “Me Day” or a little “Self-Care” time.

Studies have found that taking a “Me Day” break may help you sleep better, inspire creativity, improve relationships, increase productivity, boost happiness, and lower rates of depression.  Easy examples to see in life are the study break you took when cramming for an exam or a coffee break at work. You gave your brain a little time to recharge and could power through.

If you feel like you are just too busy to take the “Me Day” break, start with just 30-minutes of me time and see if you can’t build up to a few hours or even a day. Just like you schedule a meeting at work or with the PTA or schedule a medical appointment – you would benefit from some scheduled “Me” time. Prioritize “Me” time activities that give you a break from screens so that you don’t negate your “Me” time with poor sleep quality or anxiety.

Ideas for your “Me Day” or break to recharge may include: woman covered with a blanket reading a book and with a warm drink.

  • Take a bath.
  • Do a puzzle.
  • Take walk or hike.
  • Do some star gazing.
  • Try meditation.
  • Enjoy gardening.
  • Crafting, sewing, quilting, pottery, or other hand crafts.
  • Do yoga or dance.
  • Listen to music.
  • Journaling your thoughts.
  • Or my favorite – reading or listening to a book.

What can you add to the list that is something you can do on your own, without a screen? Schedule your own “Me Day” or at a minimum “Me Break” in the next month.

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

Reviewer: Misty Harmon, Assistant Professor, Family and Consumer Sciences, Ohio State University Extension, Perry 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

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

Importance of Self-Care

Self care word cloud

A lot of us have probably heard the term “self-care”. Self-care is any activity that you do to take care of your mental, emotional, and physical health.  There are many benefits to self-care. Some of the key benefits include:

  • Improved physical health
  • Improved mental health
  • Improved emotional well-being
  • Increased productivity
  • Stronger relationships
  • Increased self-esteem
  • Prevention of burnout

Self-care is essential for mental health because it can reduce stress and improve mood. Self-care is also a great prevention for burnout. Practicing self-care increases your energy making you more resistant to stress.

Did you know that there are several different ways to practice self-care? A few examples of ways that you can practice self-care to improve mental health include:

  1. Physical Self-Care- taking care of your body
  2. Emotional Self-Care- expressing emotions in a healthy way
  3. Social Self-Care – nurturing relationships with friends and family.

Understanding the benefits and types of self-care, let’s look at ways to practice self-care. It can be important to set a personal goal for practicing self-care. This can include when you practice, why you want to practice, and how you will practice self-care. A few examples of self-care goals would be managing and reducing stress or taking care of your physical health.

There are several different activities that you could do to practice self-care. Mental Health First Aid shared four basic ways to start your journey.

4 Simple Self-Care Tips

  • Move more. Physical activity can help the brain cope better with stress, making it beneficial in the treatment of depression and anxiety symptoms. Walks, hikes, or runs may be easier to fit into your schedule. Studies have shown that spending time outdoors can help reduce fatigue, making it a great way to manage symptoms of depression or burnout.
  • Eat a healthy, balanced diet. Try to incorporate as many fruits, vegetables, and whole grains into your meals as you can. Other healthy choices include fatty fish, leafy greens, and nuts.
  • Prioritize sleep. Sleep has a significant impact on how you feel mentally and physically. Getting enough sleep will help regulate your mood, improve brain function, and increase your energy to help tackle the day.
  • Plan self-care and set boundaries. It’s critical to schedule regular self-care time – plan time to do something that gives you joy and helps you recharge. If you’re feeling anxious, setting boundaries can help you feel safe and comfortable in your surroundings. Learning to say no to things that cause unnecessary stress will positively impact your mental well-being.

Self-care is crucial for mental, emotional, and physical well-being and can lead to improved health, increased productivity, and stronger relationships. It can be practiced through physical, emotional, and social care and by setting personal goals. Some self-care activities include physical movement, maintaining a healthy diet, prioritizing sleep, and planning and setting boundaries for self-care time.

If you enjoyed this topic, check out these other self-care blogs, https://livehealthyosu.com/2023/09/28/self-care-for-all-of-you/

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

Reviewed by: Kay Kramer, Office Associate, Ohio State University Extension, Union County

Resources:

8 areas of self care and how to practice them. Rocky Vista Health Center. (2022, October 1). https://www.rockyvistahc.com/8-areas-of-self-care-and-how-to-practice-them

Glowiak, M. (2024, January 23). What is self-care and why is it important for you?. Southern New Hampshire University. https://www.snhu.edu/about-us/newsroom/health/what-is-self-care

Kapil, R. (2022, March 14). How and why to practice self-care. Mental Health First Aid. https://www.mentalhealthfirstaid.org/2022/03/how-and-why-to-practice-self-care/

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.

Winter Self-Care

A bird on a snowy tree branch.

 

Winter is right around the corner. It is important to focus on yourself and your wellbeing. During the colder months it gets darker sooner resulting in people spending more time indoors with limited social and physical activity. Establishing a self-care routine is one way to reduce these issues and stressors.  

Self-care is the act of taking care of one’s mental, emotional, and physical well-being. You may be asking, “Why is self-care important?”. Self-care is a great way to relieve stress. Poor self-care can lead to poor health. The establishment of self-care lies in realizing your body’s needs.

It is important to create a self-care environment. Follow these tips to spruce up your environment.

  1. Buy candles, rooms sprays, or essential oils with scents that relax you.
  2. Select a mug or a cup that is comforting to you. Enjoy the moment with tea, coffee, or hot chocolate.
  3. Keep a stash of beauty and health products such as sugar scrubs, bath bombs, masks, and lotions.
  4. Keep comfort foods or baking items on hand to cook for those moments of culinary self-care.
  5. Keep coloring books, journals, and art supplies available so creative self-expression happens easily.
  6. Don’t forget to use the simple art of moving, stretching, and walking to awaken and soothe your body.

Self-care routines should be adapted and changed for different seasons. Self-care helps to keep us happy and healthy daily. Here are some tips for self-care during the winter months.  

  • Transition from summer routines to meet the needs of the winter months.
  • Bundle up with warm clothing.
  • Make the most of the sunlight to prevent Seasonal Affective Disease. Try opening your curtains, windows, or blinds to let in natural light.
  • Maintain a healthy and active lifestyle. Try including yoga, shoveling snow, and gyms to remain active during the winter months.
  • Try to keep a daily routine. A consistent sleep schedule is important.

Resources

Combs, S. (2022, February 3). Self-care tips in the winter months. Outreach Health. Retrieved November 15, 2022, from https://www.outreachhealth.com/2022/02/self-care-tips-in-the-winter-months/

Landgraf, B. (2022, February 2). The ultimate winter self-care guide. Carex. Retrieved November 15, 2022, from https://carex.com/blogs/resources/the-ultimate-winter-self-care-guide#step2

Sussex Publishers. (n.d.). Self-care tips during winter. Psychology Today. Retrieved November 15, 2022, from https://www.psychologytoday.com/us/blog/two-takes-depression/201912/self-care-tips-during-winter

Written by: Megan Taylor, FCS/4-H Educator, Ohio State University Extension, Union County, taylor.4411@osu.edu

Reviewed by: Mackenzie Mahon, 4-H and Family and Consumer Sciences Educator, OSU Extension Clermont County