December 2021

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Living through a pandemic, working remotely (at times), moving my college students to two different states, losing my dad, going on vacation, and becoming a certified yoga instructor are a few experiences that define the year 2021 for me. What was your 2021 like?

Reflecting on these experiences it became noticeable that my emotions have been on a “high alert”. No matter what has been experienced, the emotion felt has been heightened by the events of the last few years. Happy and peaceful. Excited and scared. Sad and exhausted. Sometimes these emotions are isolated and sometimes experienced in a span of 5 minutes. Like many, realizing and recognizing what is happening emotionally in any moment is something that I have been attempting to pay attention to.

Because I live with generalized anxiety disorder, becoming more aware of my emotional response to situations is an important part of my day. Overthinking situations can lead to misinterpretation of what I am experiencing. This desire to realize how my emotions and feelings affect my response in situations has brought me to learning more about my own emotional identity. 

Photo by Andrea Piacquadio on Pexels.com

According to emotional psychology theory, emotions are basic or complex. Basic emotions are identified through facial expressions. Complex emotions are a combination of two or more emotions. The six basic emotions are sadness, happiness, fear, surprise, disgust, anger. Some complex emotions are jealousy, hate, hate, regret, joy, apprehension, anticipation. 

Emotional Identity is defined as “an individual’s ability to be aware of affective responses that occur during varied daily interactions”. Being able to identify and name emotions can help to process what is occurring. It also keeps each of us from pushing what we are feeling to the background. It is okay to feel.  It is okay to express that. By learning to identify and to talk about emotions, healthier relationships can be developed.

My hope for you as the weeks unfold and you experience the joys and struggles is that you accept your emotions as they occur and take time to process, share, and place them. Take time in each part of your day to check in with yourself and what your emotions are telling you. It may be difficult at first, but over time the rewards will be great.

Written By:  Jami Dellifield, Family and Consumer Sciences Educator, Ohio State University Extension, Hardin County

Reviewed By:  Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County

Sources:

Angel SL. The emotion identification group. Am J Occup Ther. 1981 Apr;35(4):256-62. doi: 10.5014/ajot.35.4.256. PMID: 7223832.

Person. (2020, September 30). Emotion wheel: How to use it for emotional literacy. Healthline. Retrieved December 15, 2021, from https://www.healthline.com/health/emotion-wheel

Posted June 27, 2019 by U. W. A. | P. and C. N. (2020, June 22). The science of emotion: Exploring the basics of emotional psychology. UWA Online. Retrieved December 3, 2021, from https://online.uwa.edu/news/emotional-psychology/.

U.S. Department of Health and Human Services. (n.d.). Anxiety disorders. National Institute of Mental Health. Retrieved December 3, 2021, from https://www.nimh.nih.gov/health/topics/anxiety-disorders.

Reebye P. (2003). Identity and Emotion: Development Through Self-Organization. The Canadian child and adolescent psychiatry review, 12(4), 123.

What are basic emotions? | psychology Today. (n.d.). Retrieved December 15, 2021, from https://www.psychologytoday.com/us/blog/hide-and-seek/201601/what-are-basic-emotions

Increasingly, I hear friends and relatives talking up the benefits of essential oils. So, what are essential oils, and what makes them so magical?

Essential oils are oils extracted from plants. They come from various plant parts including roots, stems, leaves, flowers and fruits, although not all plants produce essential oils.

Essential oils have been used for therapeutic purposes for centuries, and while there is little published research on them, the U.S. Food and Drug Administration considers 160 essential oils “generally recognized as safe” (GRAS) when they are used as intended.

Essential oils have a variety of purposes. They may help with:

• Pain
• Nausea
• Fatigue
• Bacterial infections
• Fungal infections
• Appetite suppression
• Skin conditions
• Anxiety
• Depression
• Stress
• Insomnia
• … and more!

If you’re interested in using essential oils, be sure to do your research as you choose which oils to use and how to apply them. Essential oils can be applied to the skin, inhaled or ingested, but methods of application vary in effectiveness and safety from one oil to another. For example, while wound care often involves topical application of oil to the skin, some oils require dilution before topical application or they will cause irritation. Additionally, ingestion is typically not recommended in the United States; oils should not be ingested unless you are directed to do so by a qualified health care provider. If you have children at home, make sure to keep essential oils out of their reach to avoid accidental ingestion. Use extra caution and talk with your doctor before using essential oils around children, while pregnant, or if you have a chronic condition like asthma, high blood pressure, cancer or severe allergies.

If you are new to essential oils and think you’re ready to give them a try, consider starting out by diffusing a common oil such as lemon or lavender throughout a room in your home. Depending on the oil you choose, you may experience its invigorating, relaxing or uplifting aroma while also reaping certain healing properties.

Author: Jenny Lobb, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, [email protected]

Reviewer: Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, [email protected]

Sources:

University of Maryland Medical Center (2011). Aromatherapy. http://umm.edu/health/medical/altmed/treatment/aromatherapy.

University of Minnesota (2016). What Are Essential Oils? https://www.takingcharge.csh.umn.edu/what-are-essential-oils.

U.S. Food & Drug Administration (2016). Code of Federal Regulations Title 21. https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=182.20.

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It’s flu season!   Best protection is handwashing.  Regular soap?   Or antibacterial soap?  Does antibacterial provide extra protection against getting sick? 

The Food and Drug Administration (FDA) isn’t sure antibacterial really makes any difference.  In fact, the FDA is proposing companies need to provide more evidence antibacterial soaps are more effective, than just washing with plain soap and water in preventing illnesses.  The FDA also wants more data on the safety of using antibacterial soaps.

Some of the chemical ingredients in antibacterial soaps are associated with risks that may outweigh any benefits.  Some ingredients may increase the bacterial resistance to antibiotics and cause hormonal changes in our bodies.

Many liquid soaps contain the chemical triclosan.  Although this chemical is not known to harm humans, it may change the way hormones work in our bodies, according to some animal studies.  Laboratory studies have shown concern with triclosan causing bacteria resistance to antibiotics.  One positive way triclosan is effective is in preventing gingivitis, when it has been added to toothpaste.  Thus, the FDA would like more studies and evidence triclosan is safe and effective.  The Environmental Protection Agency also has some concerns with triclosan and is collaborating with the FDA.

Adding to this concern is recent data indicates we are exposed to these chemical ingredients more than previously thought.  Thus, increasing our risks with regular use over time.

How do you know if your soap is antibacterial?  Most products are labeled with the word “antibacterial.” Look for a Drug Facts Label which is required on antibacterial soap or body wash.   You can also check the ingredients.   Cosmetics do not have to carry a Drug Facts Label, so you will need to check the ingredients.

Regular soap or antibacterial soap?  Try regular soap and remember to use warm water, rub hands together for at least 20 seconds, rinse well and dry.  Handwashing is a key to staying healthy.

Writer:  Pat Brinkman, Extension Educator Family and Consumer Sciences, Ohio State University Extension

Reviewer:  Beth Stefura, M Ed, RD, LD, Extension Educator, Family & Consumer Sciences, Ohio State University Extension

References:

United States Food and Drug Administration, [2013].  FDA Taking Closer Look at ‘Antibacterial’ Soap, FDA Consumer Health Information, Available at http://www.fda.gov/consumer

WebMD, [2013].  Triclosan: What Consumers Should Know, WebMD, Available at http://www.webmd.com/fda/triclosan-what-consumers-should-know

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According to the University of California- Riverside Wellness page: There are many dimensions of health: physical, spiritual, emotional, occupational, social, intellectual, and environmental. The dimension of environmental wellness includes “trying to live in harmony with the Earth by understanding the impact of your interaction with nature and your personal environment, and taking action to protect the world around you.” Protecting yourself from environmental hazards and minimizing the negative impact of your behavior on the environment are also central elements.” For the sake of today’s blog we will focus on the environmental wellness question that everyone faces at the grocery: paper or plastic?

When products are manufactured, stored, and transported to stores pollution can occur from extraction of raw materials, burning of fossil fuels, and production of garbage. Taken collectively, packaged products create societal problems for today and for future generations such as the production of greenhouse gases, growing landfills, dependence on fossil fuels and pollution of natural resources. Therefore when shopping think of the environmental impact when making purchases. By reducing the amount of waste you produce, you save energy and reduce pollution.

According “Enviroshopping: Buy Smarter” from the University of Florida Extension, consumers should buy products that make the best use of energy, don’t pollute air and water, are reusable or recyclable, made from plentiful resources and recycled materials, and use minimal of materials in design and packaging. Although packaging serves many useful purposes such as product preservation, consumer education, and consumer convenience much packaging is still wasteful. Before purchasing a product consider the following points:

• Buying larger food and beverages in larger containers produces less waste since they require less packaging. Be sure not to buy volumes that you can use before food spoilage. • Is the packaging made from recycled materials- sometimes it will say on the package. Recycled plastics cannot be used for packaging food for it has not been approved by the FDA. • Buy products with packages that you can re-use before they enter the waste stream. For example, drawstring mesh citrus bags make excellent laundry bags! • Buy fresh fruits and vegetables with less packaging. • Go inside restaurants and avoid the drive-thru when possible. Most fast-food serving materials end up in landfills. • Ask yourself if the packaging is really needed or is just used to make the product more attractive. • Avoid products that use several layers of materials when one layer would suffice.

• Ask if the materials can be recycled? Many plastics cannot be recycled. Check with your sanitation department if you have questions.

What about paper or plastic at the check-out? It would be better if you did not have to ask yourself this question. Purchase and use recyclable bags when you can. Both paper and plastic can be recycled. Therefore, consider if you can reuse the bags before they enter the waste stream. For example, plastic bags have some advantages over paper for some uses such as handling wet or moist products.

Our economy, culture, quality of life, and politics are closely tied to the environment. Sustainable practices enable us to meet our current needs without compromising the next generation’s ability to satisfy their own needs. We can preserve our natural heritage and conserve natural resources for the future by living sustainably.

Resources:

Enviroshopping buy Smarter
Accessed at http://edis.ifas.ufl.edu/he790 on 6/19/2014

University of California-Riverside Wellness Program
Accessed at http://wellness.ucr.edu/seven_dimensions.html on 6/19/2014

Author: Dan Remley, MSPH, PhD
Reviewer: Susan Zies, MS

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Does your family regularly eat together?  December 3 (Dine-In Day) is a good time to start or make it a habit to share a meal together as a family.  Sharing a meal can
happen at any time during the day, breakfast, lunch or
dinner.   Try to make it a healthy meal by following My Plate.   You don’t have to prepare all or any of the food for the meal, it could be take-out food or even eating at a restaurant. The most important part is sitting down together at the table. Turn off television, phones, screens or other distractions and talk together.

Eating together as a family has been shown to provide benefits to your child in recent research by Musick and Meier.  These benefits are just from eating healthy meals together:

• 35% are less likely to develop eating disorders
• 24% are more likely to eat healthy
• 12% are less likely to become overweight
• The family will feel the benefits of closeness and comfort which provides                         stability.
• Other researchers found children are less likely to develop depression symptoms and have less delinquency.

Past research showed additional benefits but didn’t account for other family factors.  The following benefits will continue to develop in many children but can not be associated due only to family meals:

• Children are more likely to have better mental health and avoid substance use and delinquency.
• Children have greater academic achievement.
• Children show improved psychological well-being.
• The family has more positive interactions.

Here are some recommendations of getting started having family meals or keeping it a priority:

1. Choose a meal or different set of meals you will share together as a family.
2. Set a goal of sharing a family meal at least three times a week.
3. Realize your family will gain closeness and comfort as they eat meals together.  This can provide some stability for your children, especially during times of turmoil.
4. Make sure the time is quality time by turning off television, phones, screens and other distractions. Ask your children questions and talk together.  Make it a happy time together, no criticism or complaining.

Commit to participating in “Dine In” Day by clicking on this link http://www.aafcs.org/FCSday/index.html  and signing up. to participate. Take a picture of your family eating a healthy meal together and post on their Facebook page, Twitter, and/or Instagram using #FCSday and #healthyfamselfie.    Share your pictures with me on Twitter at #93brinkman and post on our Live  Healthy Live Well Facebook page.

Author:  Pat Brinkman, Extension Educator Family and Consumer Sciences, Ohio State University Extension Fayette County

Reviewer:  Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County

References

American Association of Family and Consumer Sciences, (2016).  “ Dine-In” With Us!  Available at http://www.aafcs.org/FCSday/index.html

Cook, E. and Dunifon, R. (2016). Do Family Meals Really Make a Difference?  Cornell University.  Available at http://www.human.cornell.edu/pam/outreach/upload/Family-Mealtimes-2.pdf

USDA, Choose My Plate, (2016).  Start with Small Changes, Available at https://www.choosemyplate.gov/start-small-changes

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January 25, 2018 by jmlobb

We all know that there are many reasons to eat more fruits and vegetables. Baking a batch of muffins is a great way to add extra produce to your diet, especially if you have overripe fruit or vegetables that you want to use before they spoil. Apples, pears, carrots, zucchini, bananas, berries and citrus fruits make great additions to baked goods. To bake a healthy treat, search for or modify a favorite recipe with your favorite fruits or veggies and these tips:

1. Substitute half the all-purpose flour with whole-wheat flour for extra fiber. Note that substituting more than half may yield muffins that are too dense.
2. Substitute half the oil with applesauce or half the butter with plain, nonfat yogurt to reduce the fat content. This tip works well for muffins because they are baked in a tin, but it does not work well if you are baking without a mold; for example, if you are making cookies on a cookie sheet.
3. Cut back on the sugar. The sugar content of most recipes can be cut by up to half without changing the flavor of the end product.
4. Add small amounts of spices like cinnamon, nutmeg, allspice or cloves to sweeten your product without adding calories.

My favorite muffin recipes involve whole grains such as whole wheat flour or oats; applesauce; spices; and various fruits and vegetables. These recipes result in healthy treats that can be eaten right away OR frozen for quick, pre-portioned breakfasts or snacks. Here are a few that I have tried and enjoyed, or that I would like to try:

Do you have a favorite muffin recipe to share? If so, let us know by commenting below!

Author: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, [email protected]

Reviewer: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, [email protected]

Sources:

Brinkman, P. (2015). Modifying a Recipe to be Healthier. OhioLine. https://ohioline.osu.edu/factsheet/HYG-5543

Fruits and Veggies More Matters. Top 10 Reasons to Eat MORE Fruits and Vegetables. https://www.fruitsandveggiesmorematters.org/top-10-reasons-to-eat-more-fruits-and-vegetables

As we begin a new year, it is a great time to think about your food budget and ways to eat better on a budget. There are many ways you can save money on the foods you eat. Here are a few tips to help you get the most for your food budget!

Before heading out the door to the grocery store, plan your meals for the week. Check to see what foods you already have and make a list for what you need to buy.

2.Get the best price.

Be sure to check the local papers, online and at the store for sales and coupons. Ask about a loyalty card for extra savings when you shop.

3. Compare and Contrast.

Locate the Unit Price on the shelf directly below the product. Use the Unit Price to compare different brands and different sizes of the same brand to determine which is more economical.

4. Go easy on the wallet! 

Certain foods are typically low-cost options all year round. Try beans for a less expensive protein food. For vegetables, buy carrots, greens or potatoes. As for fruits apples and bananas are good economical choices.

5. Cook Once. But eat all week!

I love to cook just once by preparing a large batch of recipes on the weekend and maybe even double or triple the recipe. Then I freeze in individual containers. These are great to use throughout the week and then you do not have to spend money on take –out meals.

6. Spice up your leftovers!

Use your leftovers in new ways.  Try leftover chicken in stir fry, in a tortilla wrap, in a garden salad or make a garden chili. Remember, throwing away food is throwing away money$$$$.

7. Eating out- Use Caution

Eating out can be very costly. You can save money by getting the early bird specials, going out for lunch instead of dinner or looking at the “2 for 1” deals or using a restaurant coupon. Stick to water instead of ordering other beverages, this can reduce to cost of the bill.

Susan Zies, Extension Educator, Family & Consumer Sciences, Ohio State University Extension.

Source: USDA, Center for Nutrition Policy and Promotion, DG TipSheet No. 16, December 2011

The accumulation of bacteria

Top 10 Points to Remember:

(1) The change in the human diet that has had THE BIGGEST impact on our health is (1) the drop in the amount of fiber we eat, and (2) the diversity of the fiber we eat.

(2) When you starve your good bacteria (by not eating plant foods/fiber), they have to eat something, so they start eating YOU! They eat the mucous lining in your colon, and once you begin to degrade that barrier, you expose it to potential problems (like leaky gut syndrome).

(3) Compare your food choices to a necklace—the longer the necklace (carbohydrate chain), the better the food source is for your gut bugs. Choose complex carbohydrates. Most will make it all the way down to the colon to become food for your good bacteria.

(4) Your good bacteria chomp on the food, multiply, and make MORE good bacteria. They also generate short chain fatty acids (SCFA). One in particular, butyrate, helps line and protect the colon.

(5) When you pick comfort foods (or other foods you crave) at the grocery store, they taste good on your tongue, but you also need to pick foods that your bacteria crave (dietary fiber, and lots of it).

(6) Look in your grocery cart and make sure you are feeding your good bacteria a variety (and quantity) of dietary fiber.

(7) When bacteria ferment fiber, it changes the pH of the colon. It makes it more acidic. People on low carb diets have a more alkaline pH. This provides opportunities for pathogens to bloom up somewhere down the road.

(8) Your microbiome is an ecosystem in your colon. If you starve it, you hurt it.

(9) Your good bacteria LOVE resistant starch. Examples include:

o Whole grains o White rice, pasta, and potatoes after they are cooked and cooled o Isolated entities—like potato starch o Beans and legumes

o Some fruits and veggies

(10) Try to consume 15-20 grams of resistant starch every day (Americans average 5).

Written by: Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County

Reviewed by: Liz Smith, Extension Educator, Family & Consumer Sciences, Ohio State University Extension

Sources:http://www.ncbi.nlm.nih.gov/books/NBK109559/
https://www.nutrition.org/education-and-professional-development/the-microbiome-webinar-series/

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September 1, 2011 by Michelle Treber

Now is a great time to eat locally grown vegetables. Depending upon where you live, there may be an abundance of vegetables such as zucchini, tomatoes and peppers.  Now is a great time to buy local fruit and vegetables and to support your local farmer’s markets.   Zucchini Stir Fry is a recipe that is tasty, easy-to-make and inexpensive.  Using fresh basil in this recipe just adds to the flavor.  For maximum flavor, remember to add fresh herbs towards the end of the cooking time.

Just in case you need a reason to eat more fruits and veggies, look at the Top 10 reasons listed below.  An easy way to increase your fruits and vegetables is to make half of your plate fruits and vegetables.  Now is a great time to enjoy the bountiful produce of summer!

On New Year’s Eve we realize more than at any other time in our lives that we can never go back in time.  We can look back and remember, but we cannot retrace a single moment of the year that has past.  Additionally, we may fear the future because of events in the past.  But we need not remain chained into our memories because we can move ahead.  The old familiar saying, “Out with the old, in with the new”, is appropriate as we embark upon the New Year . . . personally and professionally.  It’s a time to reflect upon our accomplishments for the past year and plan for the year ahead.  However, in order to begin anew, we must release the old.  According to Michael Angier of SuccessNet.org (2009), “a trapeze artist cannot swing from one bar to another without letting go, thus in order to prepare for the New Year, we must review the past year – release it – and learn from it.”

Our busy schedules and hectic pace of life can take a toll on our time and energy.  Daily we find we have places to go, people to see and a never-ending to-do list, with little time for daily rest, reflection and an the opportunity to re-focus our priorities.

According to Angier (2009), setting aside time for daily reflection is part of our personal development and time well spent.  I’m sure you’ve heard the saying, “don’t just sit there, do something.”  I’m suggesting, “just sit there, allow yourself time to reflect.”  Connect with those you love.  Practice journaling, jot down your thoughts and feelings. Write a letter to yourself; it can be very insightful to write and interesting to read it in the future.

According to Angier, here are some suggestions to get you started in reflecting on the past year . . . or, a year in review.

What did you learn about yourself?

What did you accomplish? How did you feel?

What were the most significant events of the year?  List your top three.

What would you have done differently, if anything?

What was your greatest contribution to your family?

What do you feel especially good about?

What were the fun things you did?

Did you try anything new in 2011? (skill, hobby, sport, etc.)

How are you different this year than last?

Anything you can do to make the year ahead more powerful in terms of your own personal and professional growth will be time well spent.  I challenge you to establish a regular, daily reflective practice.  Grab and create every opportunity, relish every moment, both large and small; don’t miss opportunities to celebrate “life”.

Source:  Michael Angier, SuccessNet.Org

Written by: Cindy Shuster, Extension Educator, Family & Consumer Sciences, Ohio State University Extension.

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