March 2023

Are you eating wheat products?  Lately, the news has included many stories on how wheat is bad for you causing abdominal fat, triggering diseases, and being linked with Alzheimer’s, headaches, depression and others.

If all that is true why is wheat recommended in the Dietary Guidelines for Americans, by nutrition experts and American Heart Association?   Isn’t it a part of the Mediterranean Diet which is highly recommended by nutrition professionals.

Does wheat contribute to abdominal fat or belly fat?  High consumption of refined grains has been associated with greater belly fat in studies.  However, lower belly fat has been associated with the consumption of eating whole grains including whole wheat.  Thus, whole grains including whole wheat do not seem to be the problem.  The problem is our consumption of refined grains.  Cutting out processed foods made with refined wheat (wheat flour, white flour, enriched wheat flour, all-purpose flour) and loaded with sugar and saturated fat will help us all avoid or limit the “wheat belly.”   Limit your consumption of cookies, cakes, pastries, crackers, and white bread.

So what about the other charges on mental effects?  Research has shown that both the DASH diet and the Mediterranean diet lower the risk of dementia.  Both diets include consumption of whole grains including whole wheat.  Following those diets showed better cognitive ability in adults ages 65 and up over a period of 11 years.  It is true higher glucose levels from too many carbohydrates is a risk factor for dementia, but cutting out all carbohydrates is not the answer either.  Our brain needs glucose (Carbohydrates break down to glucose in our body.) for energy as it does not store glucose.  Thus, diets low in carbohydrates can hurt our thinking and memory.

Again, it is important to eat whole grains.  Whole grains including whole wheat can provide the glucose needed for our brain.   Whole grains including whole wheat breaks down more slowly than simple carbohydrates like refined grains and sugar.

Whole grains also provide fiber.   Consuming the recommended amount of dietary fiber without whole grains would be very difficult.  Gluten-free diets usually only contain six gram of dietary fiber a day, a lot less than the 25-38 grams recommended by the Institute of Medicine.

Do choose a variety of whole grains but including whole wheat, unless you need a gluten-free diet.  When shopping be sure to choose products made with “whole wheat” or “whole-grain wheat.”  You can also look for the 100% Stamp from the Whole Grains Council on foods made with all whole grains.

Note:  If your doctor recommends you follow a gluten-free diet, please continue to follow your doctor’s advice.

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

Reviewed by:   Liz Smith, M.S, RDN., L.D. NE Regional Program Specialist, SNAP-ED, Ohio State University Extension

References:

Tufts University, [2014].  The truth about the war on wheat, Tufts University Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy Health & Nutrition Letter, March 2014 Special Supplement, p. 1-4.

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Did you know that fish is like a multivitamin for our brains? Fish and shellfish supply the nutrients, vitamins and omega-3s essential for brain development, strong bones, a healthy heart and immune system. This time of year, many people are looking for ways to “boost” their immune system . Good nutrition is extremely important in supporting a strong immune system, which can offer protection from some chronic health diseases. Unfortunately, even though eating fish is like a multivitamin for our brain, almost 90% of Americans, both children and adults, do not meet the recommendation for seafood! I have to admit, I too fall into that 90% group of not eating enough seafood each week and I absolutely love seafood.

Dietary Guidelines for Americans recommends eating fish as part of a healthy eating pattern. It is recommended to eat at least 8 ounces of seafood, based on a 2,000 calorie diet. Those who are pregnant or breastfeeding, the recommendations are to consume between 8 and 12 ounces per week of a variety of seafood from choices that are lower in mercury.

Here are some tips from seafoodnutrition.org that I plan to try this month to encourage my family to meet the seafood recommendations:

Eat a variety of seafood: Fish that is rich in omega-3s include tuna, salmon, trout, and sardines.  Grilling and broiling are great cooking methods and don’t forget to add some spices to enhance the flavor..

Keep seafood on hand: Be sure to stock your pantry with canned seafood. Canned salmon and tuna are tasty, healthy and easy to prepare. Keep frozen fish in the freezer for any easy meal. Kids love fish sticks!

Buy budget friendly:  It doesn’t have to be expensive to eat seafood. Check out weekly ads and sales, and buy in bulk. I personally like to buy several pounds of salmon and freeze into individual serving sizes for future use. The picture at the top of this blog is an example of this method after pulling out fish from my freezer and grilling it.

Put it on a salad or a sandwhich: Top a salad with canned tuna or salmon or use it for sandwiches in place of deli meats. You can also cook extra of your favorite fish and use the leftovers for another meal or two – a great way to get your seafood twice a week.

Keep seafood safe: Keep seafood refrigerated until ready to use and then cook fish to an internal temp of 145°F, until it easily flakes with a fork. Cook shrimp, lobster, and scallops until they are opaque (milky white).

I challenge you to be creative over the next month and eat seafood at least twice a week.

Written by: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, [email protected]

Reviewed by: Shannon Smith, MFN, RD, LD, CDCES

Sources:

Dietary Guidelines for Americans, https://www.dietaryguidelines.gov/

Seafood Nutrition Partnership, http://www.seafoodnutrition.org

National Fisheries Institute, https://aboutseafood.com/

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September 8, 2014 by Shannon Carter

Is it your money? Your relationships? Your time management? Post your pictures of your smart healthy lifestyle with #livesmartohio and win big! Winners will be featured on the Live Smart Ohio website and social media channels, and 1 Grand Prize winner of a pair of OSU football tickets will be chosen! Submit your entries by September 30th, 2014

Live Smart Ohio is the name of a new campaign for OSU Extension Family and Consumer Sciences launching this fall. We serve thousands of people throughout Ohio every year, delivering the highest quality research-based educational programs focused on building healthy people, healthy finances and healthy relationships. Our information can be used to make smart decisions to improve the quality of lives. We make lives better … and communities stronger.

We help people stay healthy through good nutrition and food safety. We teach people to use their money wisely, and we offer them the skills to create a positive work-life balance.

Family and Consumer Sciences empowers Ohioans to improve their finances, build more positive relationships and embrace healthier lifestyles.

• We teach children, adults, families and communities the skills needed to live healthfully in all areas of life.
• We promote healthy lifestyles: healthy bodies, healthy finances, and healthy relationships.
• We are a source of information you can trust.
• We are a catalyst that brings positive change to communities.

Find your local Extension office at http://extension.osu.edu/locate-an-office

email: [email protected]

fcs.osu.edu

http://fcs.osu.edu/blog/2014/08/29/how-do-you-livesmartohio-post-your-photos-and-win-osu-football-tickets/

Do you get confused when you go to the grocery store and look in the meat case? What does fresh, natural, no hormones or antibiotics, organic, or certified really mean? These definitions come from the United States Department of Agriculture (USDA) Food Safety and Inspection Services (FSIS) which oversee labeling of meat and meat products. The FSIS is responsible for accuracy and truthfulness in labeling of meat and poultry products. Grades of meat are not included in this list as many stores only carry one grade of meat. Different stores may carry different grades of meat, so if you shop more than one store you may find the meat in some stores of higher quality than in other stores.

First, we will look at terms you see on poultry products: • Fresh means the poultry has never been below 26°F, which is the temperature at which poultry will freeze. Fresh poultry should always have the statement “Keep refrigerated” on the label.

• Never Frozen means the poultry has never been at zero degrees.

• Natural means it contains no artificial ingredients or added color and is minimally processed. If natural is used, the label should have a statement as to its meaning.regul • No Hormones stated on the label is prohibited by law unless it is followed by a statement explaining “Federal ations prohibit the use of hormones.” In other words they can’t use hormones to raise any type of poultry. • No Antibiotics can be used on the label if the grower provides sufficient documentation to the USDA demonstrating they raised the poultry without antibiotics. • Cage-Free means the bird was not caged and could roam in a building or enclosed area.

• Free Range or Free Roaming means the producers have provided the USDA with documentation that the poultry was allowed access to the outside.

• Fryer-Roaster Turkey is a young, immature turkey less than 16 weeks of age of either sex. • Young Turkey is a turkey less than eight months of age of either sex. • Hen or Tom Turkey designates sex of the turkey. Hen is female, and

tom is male.

Beef and Pork Terms
• Fresh red meat cannot have been irradiated or treated with a substance that delays changes in color or with an antimicrobial substance. Fresh has to be a product that has not been canned, cured, dried or chemically preserved.
• Grass-Fed meat has to have come from animals that received most of their nutrients from grass during their life-time. This does not limit the use of hormones, antibiotics or pesticides. • No Added Hormones or Raised without Hormones can be on the label if the producers of the beef products provide sufficient documentation showing no hormones were used in raising the beef animals. Hormones are not allowed by law to be used in raising hogs.

• Certified means the USDA’s Food Safety and Inspection Service and the Agriculture Marketing Service have evaluated a meat product for grade, class or other quality characteristics, such as “Certified Angus Beef.”

• Lean meat has to have less than 10 grams of total fat, 4.5 grams or less of saturated fat and fewer than 95 milligrams of cholesterol in a 3.5 ounce serving. • Extra Lean meat cannot have more than 5 grams of total fat, 2 grams of saturated fat and 95 milligrams of cholesterol in a 3.5 ounce serving. • No Antibiotics or “no antibiotics added’ can be used on a label if sufficient documentation is provided by the producer to the Agency assuring the animals were raised without antibiotics. • Natural assures that the meat has only been minimally processed with no artificial ingredients or added color. The label needs to explain the meaning of the term natural, such as “no artificial ingredients.” • Humane is a word not defined by a USDA definition and not regulated. Verification can vary widely. • Kosher can only be used on meat products prepared under rabbinical supervision.

• Halal and Zabiah Halal products have been handled according to Islamic law and under Islamic authority.

All these terms can leave us confused and not sure what is the best product for our money. Use this list to make yourself aware of what terms you feel are important for yourself and your family. You may want to write them on your grocery list or make a list on your phone, which you can use at the store when you shop.

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

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

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March 31, 2014 by welker87

The reasons why people choose to have a massage are varied, but two of the most common are usually to relieve stress or as part of a day of pampering. Massage therapy actually has many benefits, including the role it can play in overall health and well-being. A growing body of evidence shows that massage therapy can be effective for a variety of health conditions, such as chronic low back pain, stress, fibromyalgia, headaches, and inflammation after exercise. According to a consumer survey completed by the American Massage Therapy Association (AMTA):

• 75% of individuals claim their primary reason for receiving a massage in the past 12 months was medical (43%) and stress-related (32%).
• 87% of the individuals viewed massage as being beneficial to overall health and wellness
• 61% of the respondents said their physician recommended they get a massage

Are you new to receiving a massage or want to get the most out of your experience? Here are some tips to help you get the maximum benefit out of your massage:

• Be able to provide your massage therapist accurate health information and share your expectations.
• Discuss any apprehensions you have about massage therapy with your therapist. Remember, your massage therapist is a professional who is dedicated to his/her career path.
• Your massage therapist will most likely use lotions or oils to decrease friction on your skin. If you have allergies, please tell your therapist.
• Music may be played during the session. Let your massage therapist know if you have different preferences. The same goes for talking during the massage.
• Provide your massage therapist feedback during the massage if you have concerns about pressure or any type of discomfort whatsoever.
• Remember, the therapeutic benefits of massage are cumulative, so the more you get a massage, the better you will feel and the more quickly your body will respond!

Massage therapists are required to demonstrate ability through education and testing, adhere to a strict code of ethics, and to meet continuing education requirements. To find a professional massage therapist near you, visit http://www.ncbtmb.org/tools/find-a-certified-massage-therapist

Written by: Melissa Welker, Family and Consumer Sciences Extension Educator, Ohio State University Extension, Fulton County, Maumee Valley EERA, [email protected]

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

Sources: www.amtamassage.org

www.ncbtmb.org

October 31, 2022 by hreister

Concerned about your child’s teeth? If so, you are not alone. According to the Centers for Disease Control and Prevention, tooth decay is one of the most common chronic childhood diseases in the United States. Even kids who have had early intervention and brush well may be susceptible to oral health issues at some point. However, following these tips may significantly impact your child’s overall health and wellbeing.

Many parents wonder “what is the right age to take my child to the dentist”?  According to America’s Pediatric Dentists children should visit a dentist when their first tooth appears or no later than their first birthday. A routine visit should become part of your child’s wellness schedule just like going to the pediatrician.  Prior to the first visit parents can wipe their baby’s gums with a soft, clean cloth to prevent the buildup of harmful bacteria. To prevent baby bottle tooth decay, do not allow your child to sleep with a bottle of anything other than water.

Once your child’s teeth emerge, use an infant toothbrush which will have soft bristles and just a smear of fluoride toothpaste. After age 3, a pea-sized amount of toothpaste should be used when brushing. Talk to your dentist about the need for additional protection including fluoride treatments.

Children younger than age 8 should continue to be monitored while brushing to ensure they are reaching all teeth and not swallowing toothpaste. Brushing at least twice a day and flossing is a good start to fighting cavities (AKA dental caries). KidsHealth also suggests limiting sugary sticky foods like gummies which can cause bacteria buildup and erode enamel.

If your child has an accident that involves the mouth or teeth, call your dentist right away. Because injuries to the face and teeth are likely to increase each year from age 1 to 6, Cincinnati Children’s Hospital recommends taking the following precautions:

• Always use a properly sized car seat for your child.
• Child-proof sharp corners of tables and windowsills.
• Place safety railings on beds and put gates in front of stairs.
• Prevent injuries by moving furniture out of the way to make clear paths for walking. One of the most common areas for injury is a coffee table.
• Make sure your child uses a mouth guard for sports such as in-line skating, bike riding, soccer, basketball, football and scooters.

It’s never too late to start caring for your child’s teeth. Regular dental visits and preventative care can help your child to have a healthy smile for a lifetime!

Writer: Heather Reister, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Butler County

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

Sources:

All about fluoride: Updated clinical report covers caries prevention in primary care, November 2020, American Academy of Pediatrics, https://publications.aap.org/aapnews/news/7429/All-about-fluoride-Updated-clinical-report-covers

Children’s Oral Health, April 2022, Centers for Disease Control and Prevention, https://www.cdc.gov/oralhealth/basics/childrens-oral-health/index.html

Keeping Your Child’s Teeth Healthy, June 2018, Nemours KidsHealth, https://kidshealth.org/en/parents/healthy.html?ref=search

Why is Dental Health Important?, July 2021, Cincinnati Children’s Hospital, https://www.cincinnatichildrens.org/health/d/dental-health

Where do you turn when you have a question related to your health? Do you talk to family members or friends whose opinions you respect? Call your primary care provider? Search for answers on the internet or on social media? Every day we encounter information that may impact our health in various ways, both when we are seeking it as well as when we are not. It is important to know how to evaluate the information for validity, as unfortunately there is a lot of misinformation in our world today.

Valid information is correct, factual information that is based on research. Misinformation is information that is false, inaccurate, or misleading according to the best available evidence at the time. While misinformation is sometimes spread intentionally to serve a malicious purpose, that is seldom the case. Disinformation is a type of misinformation that is intentionally false and intended to mislead or deceive. We may not always fully understand why someone creates or shares harmful information, whether it is intentional or not. However, according to U.S. Surgeon General Vivek H. Murthy, it is important to know that many people who share misinformation are not trying to misinform; instead, they may be raising a concern, striving to make sense of conflicting information, or seeking answers to honest questions.

If you ever encounter health-related information from a person, website, newspaper, TV station or social media account that you are not sure about, use the below Health Information Checklist from the Office of the U.S. Surgeon General to decide what to do with it.

_{Click to enlarge, or access in pdf form at SurgeonGeneral.gov/HealthMisinformation}

In addition, you can investigate the credibility of the information by checking its source (both the author and/or organization responsible for the information), the date it was published, the quantity and quality of evidence cited, and whether it is in agreement with information from other reputable sources. Also consider whether the source of the information is biased. Does it provide information based on a single point of view or preference rather than presenting all the facts? Does the author or source earn money for sharing certain information? Ask yourself “Does this source have a reason to offer one point of view over another?”

Do your part today to identify and stop the spread of misinformation. Think twice about the information you see, hear and share. If you’re not sure, don’t share! According to U.S. Surgeon General Vivek H. Murthy “We all have the power to shape our information environment… one that empowers us to build a healthier, kinder, and more connected world.”

Written by Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Reviewed by Melissa J. Rupp, Family and Consumer Sciences Educator, Ohio State University Extension Fulton County

Sources:

Gebel, M. (2021). Misinformation vs. disinformation: What to know about each form of false information, and how to spot them online. Business Insider. https://www.businessinsider.com/misinformation-vs-disinformation

National Institute on Drug Abuse (2021). Is this legit? Accessing valid and reliable health information. https://teens.drugabuse.gov/teachers/lessonplans/legit-accessing-valid-and-reliable-health-information

Office of the U.S. Surgeon General, Department of Health and Human Services (2021). A Community Toolkit for Addressing Health Misinformation. https://www.hhs.gov/sites/default/files/health-misinformation-toolkit-english.pdf

For many of us in the health or nutrition field, the month of March is a time when we remember how important nutrition – what we eat and drink – is for our health. For me, it is a time when I try to:

• Explore new foods
• Ramp up my veggie and fruit intake
• Make healthier beverage choices (try infused water instead of soda)
• Try new recipes

What can you do this month to make positive nutrition changes? Have you heard the chatter about “cauliflower rice”? If you are on the internet, you may see recipes for this new food idea.  I love vegetable stir-fry and decided to try this instead of my usual brown rice. I found a bag of cauliflower rice pearls that was cheaper than a head of cauliflower. It was also very convenient.  I sautéed it with garlic and olive oil and used it as the base for my vegetable stir-fry. It was tasty and a way for me to add another vegetable to my day.  Toasted slivered almonds made a nice addition.  This bag featured recipes for cauliflower pearls fixed these ways: mashed, as rice and steamed.

Cauliflower Pearls

Are you looking for other ways to fix cauliflower? One of my favorite ways is to roast cauliflower.  I use olive oil, garlic and smoked paprika – its sweet smoky taste makes it a family favorite.

Roasted Cauliflower

Need a fun recipe for the kiddos? Check out the hiding rabbit recipe with their snow-white bunny tails peeking out from peanut butter celery.  Another creative, kid-friendly cauliflower recipe is pizza with a cauliflower crust.

Hiding Rabbits

Why should you eat more vegetables? Most of us know that vegetables are low in fat and calories, and rich in fiber and vitamins and minerals. If you wonder how many you need each day, visit ChooseMyPlate for specifics. Click here for tips to help you get more veggies in your diet.  This great website can also help you plan a healthier lifestyle by exploring the SuperTracker feature.  You can log in and create an account to track your nutrition, physical activity and weight.  This free tool can be helpful in you in your quest for a healthier lifestyle.

What will you do to celebrate National Nutrition Month? Share your ideas in the comments.

Sources:

Danielson, L. (2017). 3 Unique Ways to Enjoy Cauliflower. http://www.fruitsandveggiesmorematters.org/3-unique-ways-to-enjoy-cauliflower

eatright: Academy of Nutrition and Dietetics (2017). Put Your Best Fork Forward: National Nutrition Month 2017. http://www.eatright.org/resources/national-nutrition-month.

Powers-Barker, P. (2015). Ohio Local Foods Infused Water Experiment. https://u.osu.edu/powers-barker.1/2015/07/06/ohio-local-foods-infused-water-experiment/

Steed, M. (2017). Cauliflower! Iowa State University Extension and Outreach: Answer Line. https://blogs.extension.iastate.edu/answerline/2017/02/20/cauliflower/

USDA (2016). Tips to help you eat vegetables. https://www.choosemyplate.gov/vegetables-tips

USDA (2017). MyPlate. https://www.choosemyplate.gov/MyPlate

USDA (2017). SuperTracker. https://www.choosemyplate.gov/tools-supertracker

Written by: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, [email protected]

Reviewed by: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State Univeristy Extension, Franklin county, [email protected]

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With a range of medications available to help the 50 million Americans suffering from arthritis many may not know that what you eat can influence your symptoms and also how the disease progresses.

Rather than supplements in the form of pills, food with certain nutrients can help.

·         Vitamin C about the amount in two oranges (152 milligrams a day) has been found to reduce the progression of osteoarthritis.  Vitamin C plays a role in the formation of cartilage, collagen and proteoglycans.  It also is an antioxidant which helps limit the free-radical oxygen compounds that can damage cartilage.

·         Vitamin D was shown to cut the progression of arthritis.  Living in the northern attitudes especially in the winter, makes it difficult to get enough Vitamin D.  This is the one vitamin that you may need to  supplement.  Vitamin D not only plays a role in bone building it seems to affect the production of collagen.

·         Beta-carotene reduced the progression of arthritis when 9,000 IU were consumed daily.  This was not seen when people consumed 5,000 IU.  Most Americans only get 3,000 to 5,000 IU a day of beta-carotene.  However, you can easily increase your amount by using orange vegetables and fruits.  One medium sweet potato contains 21,909 IU. 

·         Vitamin E – In a study with people who had knee osteoarthritis those that consumed 6-11 milligrams of Vitamin E daily (from food) saw a 60% reduction in the progression of the disease over 10 years compared to  those getting 2-5 milligrams daily.  Due to the increased risk of lung cancer, smokers should not take extra Vitamin E or beta-carotene pills.

·         Vitamin K is being studied now.  So far, the study suggests that Vitamin K may slow the progression of osteoarthritis.  Good sources of Vitamin K are spinach, broccoli, leaf lettuce, kale, asparagus and olive, soybean and canola oils.

·         Omega-3 Fatty Acids suppress inflammation in the joint.  This is what causes so much stiffness and pain.  Eating two or more servings of fish (baked or broiled) per week reduced the chance of developing arthritis.   Other sources of omega-3 are flaxseed and nuts.  Canola, soybean and olive oil have some omega-3s.   Best to avoid omega-6 fatty acids found in safflower, sunflower, cottonseed and corn oils.  These are usually also in processed foods and fried foods, so limit your consumption of them.

·         Limit consumption of sugar.   More inflammation has been linked with higher sugar consumption.

·         Drink Water.  Water  helps all around from moisturizing, giving support to joints, carrying nutrients and removing wastes from the body.  Some medicines used for arthritis also change your thirst level.  Be sure to drink plenty of water, preferably 8 cups or more a day of liquids.

Eat a healthy diet of fruits, vegetables, whole grains, low-fat dairy, and protein along with oils rich in omega-3s.  Limit sweets and other fats and oils.  Eating fruits, vegetables and whole grains will increase your fiber intake which the Arthritis Foundation says may keep inflammation down.

Author:  Pat Brinkman, Extension Educator Family and Consumer Sciences, Ohio State University Extension, Miami Valley EERA

Reviewer:  Elizabeth Smith, R.D., L.D. Northeast Region Program Specialist, SNAP-Ed, Family and Consumer Sciences, Ohio State University Extension.

References:

Tufts University, [2013]. Eating Right for Healthy Joints, Tufts University Health & Nutrition Letter Special Supplement, June 2013.

Posted in Healthy Relationships, tagged cookbooks, family, Family Assets, Family recipes, family rituals, family traditions, Grandma, Grandpa, Holidays, Mother’s Day Ideas, recipes, rituals, Strengthening Families on April 15, 2013| 1 Comment »

I have things about my family that I wonder about . . . . How did my grandparents meet? What was life like for them years ago? What were their family traditions? According to the Search Institute, family assets are the everyday things that families do to be strong, even in challenging times.

Take time this year to learn about your family traditions. What are your family recipes? When I was a young adult my grandma wrote out her recipes for me in a recipe book and gave it to me one Christmas holiday. Those recipes in her handwriting are precious to me. I recently found a similar recipe book and vow to copy or write the recipes for the second book. Why? I would like for both of my daughters to have a recipe book with their great grandma’s recipes. I hope to continue the tradition of the Lazy Daisy Cake that my grandma often made. Informing the younger generations about our family traditions helps them know about their family history and traditions and can strengthen their sense of family support.

My Grandma Treber loved to quilt and when I was a teen she taught me to hand stitch. I picked my purple (my favorite color) and white and we started piecing the quilt. She cut out the pieces of the quilt and I made a few squares. She taught me the importance of tiny stitches and how you have to be precise if you want the quilt squares to fit correctly. We both worked on the quilt but she did the majority since she had more time to work on it than I did. One day when I stopped by for a visit, the quilt top was finished. She’d been working on it while she watched her stories (afternoon TV shows). That quilt and the time I spent with my grandma hold precious memories for me.

The Search Institute identifies Family Assets that help families be strong. When families have more of these research-based assets, the teens and adults in the family do better in life.

Establishing Routines • Family meals – Family members eat meals together most days in a typical week. • Shared activities – Family members regularly spend time doing everyday activities together. • Meaningful traditions – Holidays, rituals, and celebrations are part of family life.

• Dependability – Family members know what to expect from one another day-to-day.

Each of these qualities is important and strengthens your family. For additional information about Family Assets, visit the Search Institute website. Everyone can play a role in developing and strengthening these assets. All members of the family including children, teens and the adults contribute to these family assets.

Perhaps this is the year that you will talk to your parent or grandparent about their family stories. Collect those recipes and make them into a family recipe book. You might enjoy interviewing a family member and recording their responses. Use your phone, flip camera or other recording device to capture those family memories. You will be rewarded by spending time with a family member and offering them a family book or recording to treasure. There are many options for you – online recipe cards, recipe boxes, and recipe or cook books. Have copies made for family members – what a wonderful Mother’s Day gift you can create.

Writer:  Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, [email protected]

Reviewer:  Dana Brown, Family and Consumer Sciences Educator, Ohio State University Extension, Morrow County, [email protected]

Sources:  The Family Assets Framework retrieved from http://www.search-institute.org/familyassets/framework

Hosier, A., Jenkins-Howard, B. & Mineer, S., Creating and Maintaining Family Traditions, University of Kentucky, Cooperative Extension Service, College of Agriculture, retrieved March 2013 from http://johnson.ca.uky.edu/sites/johnson.ca.uky.edu/files/FCS/Creating_and_maintaing_family_traditions_pub.pdf

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