May 2023

January 18, 2021 by Dr. R. E. Scammahorn

Husband and wife family picture

My brother-in-law was born with neurofibromatosis type 1 (NF1). One of the possible indications of NF1 is heart deformations. Specifically, for him, it resulted in his ascending aorta and left ventricle being deformed at birth. Originally his family was told this should not be an issue until his 50’s. Like many young men in their 20’s who are in great health (non-smoker, no alcohol or drug use, and an avid bodybuilder) he felt fine, so he did not schedule his routine cardiovascular checkups.

At the age of 26 he began to experience chest pains because of inflammation of the chest cavity. His deformed valve had weakened, and he would need a heart transplant in 5 years if he did not address it immediately. His first open heart surgery took a team of surgeons 8 hours to rebuild his ascending aorta, left ventricle and to implant a St. Jude mechanical valve.

Father and Daughter family picture

Just two years later he would undergo a second open heart surgery, after he developed dull chest pains, severe back pains, and a lack of energy. Scar tissue had created a 98% blockage in his left anterior descending artery – commonly known as the widow maker. 

It has been 14 years since his last surgery. With the use of medications, he is feeling great. He must be diligent with his diet to make sure he is not eating foods high in vitamin K (when taking a blood thinner such as Warfarin, Vitamin K should be limited) and that he is watching his LDL cholesterol level.

Exercise is also an important part of his heart healthy lifestyle. He can no longer complete body builder style workouts, but he does make sure to do aerobic exercise to improve his circulation which helps to lower his blood pressure and heart rate, this along with strength training helps increase his HDL (good) cholesterol and lower his LDL (bad) cholesterol. His motivation is his wife and daughters. He must take care of his heart so that he will be there to walk his daughters down the aisle and to be by his wife’s side as they grow older together.

His advice:

• See your doctor regularly. Your routine appointments are important to maintain your heart health.
• Take your medications as prescribed.
• Inform your doctor of any changes, including your diet. Certain foods can impact the effectiveness of some medications, so they may not be working as prescribed.
• Exercise. Aerobic exercise is a great way to work out your heart muscle.

Just as my brother-in-law is Strong @ Heart, I invite you join me as we introduce you to others who are Strong @ Heart during American Heart Month! We will explore what Strong @ Heart means in a fun, interactive, and lighthearted ways.

Sign up for the Ohio State University Extension’s award winning, Live Healthy Live Well 6-week email wellness challenge. I will send you two weekly emails from February 1 – March 15, 2021.

What is the cost? It is FREE!!

Who can participate? Any adult with an email account.

How do I sign up? You can register with this link: go.osu.edu/LHLWWest

Be Healthy, Be Well, and Be Strong @ Heart!

Written by: Roseanne Scammahorn, Ph.D., Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Darke County, [email protected]

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

Reviewed by: Misty Harmon, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Perry County, [email protected]

Got your Sun Screen on?  Hopefully, you are enjoying the nicer, sunny weather and protecting yourself from skin cancer.  Although it may not seem to be very intense, the sun can be the same intensity as it is in late August or September.

Most weather reports now give the Sun Intensity value which is from 0-10+ with 5-6 moderate, 7-9 high and 10+ very high.  Anything above a 4 means we should be taking some precautions. This is a reminder that we need to protect ourselves so that we prevent skin cancer in the future.

Most of us get too much sun because we don’t take precautions.  That’s why we are seeing so much skin cancer.  Did you know that it is estimated that 90% of the new cases of skin cancer each year are preventable if we would just practice skin safety measures?

Follow these few simple practices to make a difference.

v  Wear sunscreen.  Sunscreen protects the skin from burning as quickly.  Select a waterproof or water resistant sunscreen with an SPF (sun protection factor) of 30 or above.  Remember to apply it 30 minutes before going outside and reapply every two to three hours or sooner if swimming or perspiring on a hot day.  Be sure to apply sunscreen on your children over the age of 6 months.  It is best to keep infants and young children out of the sun as much as possible. 

v  Also protect your lips with lip balm that contains sunscreen.   Some medications increase sun sensitivity so be careful if you are on medication.

v  If possible stay out of the sun between 10:00 AM and 4:00 PM when the Ultraviolet (UV) radiation is the highest. Remember that even on cloudy days you can get sunburn so protect yourself.  Avoid sunlamps and tanning salons as these also damage the skin.  Just four visits to the tanning salon a year increase your risk of non-melanoma skin cancer by 15% and melanoma by 11%.

v  Wear a broad brim hat.  A three-inch brim is recommended to provide the best protection.  Forget the baseball caps!  They do not provide protection for the ears and back of the neck.  A sun safe hat is dense enough to block UV rays from the sun.

v  Wear sunglasses that filter out the UV radiation.  They should provide 99 to 100 percent UVA and UVB protection.  Not all sunglasses do so check carefully.  UVA and UVB protection is clear and not determined by the color of the sunglasses.

v  Consider clothing choices.  Long sleeve shirts and pants provide additional protection but can be hot on warm days.  Looser styles and woven rather than knits are usually cooler to wear.  Light colors provide the least UV protection.  A wet white T-shirt is no protection against UV rays.  Darker colors provide a high UV protection but are hot to wear, so find a medium color, which will provide some protection with comfort.  Detergents with optical brighteners can increase the UV resistance of fabrics.  This can help provide some extra protection, but you still need to wear sunscreen.

Making some changes can help reduce your risk of skin cancer and damaged skin, which gives the wrinkled leathery look as you age.  You can enjoy the warmer, sunny weather and still protect yourself if you follow these precautions.

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

Reviewer: Elizabeth Smith, Family Nutrition Program Specialist, Ohio State University Extension

Reference:

Brinkman, P.  (2007). Sun Exposure:  Precautions and Protection” Ohio State University Extension, available at http://ohioline.osu.edu/hyg-fact/5000/5550.html

Sun Protection Guidelines, available at http://www.skincancer.org/prevention/sun-protection/prevention-guidelines

Sunscreen FAQs available at http://www.aad.org/media-resources/stats-and-facts/prevention-and-care/sunscreens/sunscreen-faqs#.UXAZxcruyIA

Intentional Connections

Connecting with friends and family is essential for good health. We were made to connect with one another. In fact, we thrive on it, both mentally and physically. Researchers are exploring how social support and good relationships are converted into neurochemical signals that can boost one’s immune system. The quality of our social support and interpersonal connections can affect things like mood, motivation, coping skills, self-esteem and general well-being.

hands, frienship

Recently I participated in a program where we learned to make a Vision Board and set goals for our own personal vision. The area I focused on was ‘heart.’ I wanted to be more intentional about connecting with family and friends. I do not want to look back later and have regrets about missed opportunities to connect with others, especially my kids who will soon both be grown and flown, leaving an empty nest. Having just sent one child to college this fall, and the other child to follow in two years, I’m keenly aware of how quickly the years roll by.

For each person on my goal list, I tried to think of specific ways we could connect. For my husband I made a goal to plan a monthly date. This could be something as simple as a walk in the woods, or a breakfast out. For my teenage son, I simply need to be available whenever he wants to talk or share about his day and take an interest in his thoughts. For my daughter who is now in college, I try to support her when she calls or needs help and send an occasional text of a cute picture or positive affirmation.

So how do we become more intentional about connecting? September 26, 2022 just happens to be National Family Day to remind us to reconnect and cherish family and loved ones. Here are a few tips to consider:

Go on an outing

Whether it is a day in the park, a picnic, or a movie, an outing with your family can provide an opportunity to reconnect and enjoy some quality time.

Eat together

Family meals are a wonderful way to learn about one another’s day and reconnect daily. There are so many benefits to eating together as a family.

Plan a game night

Games bring families together for fun. When families have fun together, lasting memories are created. Be intentional about spending time together and make family game night a regular part of the schedule.

Use technology to connect

Modern technology makes it easy to connect. This article on unexpected connections provides helpful tips on how to creatively connect with loved ones both near and far.

When we are intentional in connecting with loved ones, beautiful and meaningful moments await. Be intentional. Connect often.

Writer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County, [email protected]

Reviewer: Misty Harmon, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Perry County, [email protected]

Sources:

Create Your Own Vision Board: Bring your goals to life with a vision board! National 4-H Council, All State Foundation and Ohio State University Extension. https://4-h.org/about/4-h-at-home/emotional-wellness/digital-vision-board/

Perissinotto CM, Stijacic Cenzer I, Covinsky KE. Loneliness in Older Persons: A Predictor of Functional Decline and Death. Arch Intern Med. 2012;172(14):1078–1084. doi:10.1001/archinternmed.2012.1993

Uchino, B. N., & Way, B. M. (2017). Integrative pathways linking close family ties to health: A neurochemical perspective. American Psychologist, 72(6), 590–600. https://doi.org/10.1037/amp0000049

Live Healthy Live Well Blog from Ohio State University Extension, various posts:

• College Send-Off: Are You Ready? By Shannon Carter
• Empty Nest: Now What? by Misty Harmon
• Take a Dine-In Day with Your Family by Lisa Barlage
• The Case for Family Game Night by Shannon Carter
• Unexpected Connections by Beth Stefura
• Why We Need Connection by Jami Dellifield

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We all have things we fear.  For some people it may be snakes or spiders, for others it might be speaking in public.  One of my greatest fears is developing a degenerative disease. To that end, I have made physical activity a priority in my life. Physical activity imparts an additional layer of protection to your body that food alone can’t provide. If you go out and take a walk every day, even if you don’t lose weight, you are giving your body one of the greatest gifts imaginable.  We tend to focus more on the external part of our bodies because that is what we see when we look in the mirror.  But exercise’s benefit to the inside of your body is where the true value of being active lies.  Take a walk with me this year (literally and figuratively) as we look at the relationship of physical activity to your risk for degenerative disease.  We’ll start this month with cancer.

Physical Activity and Cancer

Physical activity confers many benefits.  Weight control; reduced risk for premature death from diseases such as heart disease and diabetes; and maintenance of healthy bones, muscles, and joints are just a few.  Researchers are now learning that physical activity can also influence your risk for getting cancer.

Regular exercise reduces your risk for colon, breast, prostate, lung, and uterine cancers.  Of those five, the colon cancer-exercise benefits have been the most highly researched.

The colon is actually made up of several layers. It is important that food waste move through the colon as quickly as possible, to avoid the growth of polyps. A polyp is a benign, non-cancerous tumor.

However, some polyps can turn into cancer.  Colon cancer occurs when cells in the colon or rectum become abnormal and divide without control, forming a tumor.  The cells may also break away from the original tumor and spread to form new tumors in other parts of the body.

Causes of cancer

Certain factors may increase your risk for developing colon cancer.  They include the following:

Age – This is a disease that usually occurs or onsets at late-middle age, unless you have the following:

Family History – Close relatives of persons who have had colon cancer are at higher risk, especially if that person developed the cancer at a young age.

Polyps – Polyps are common in people over the age of 50.  Most are benign, but it is important to be screened to determine if they are cancerous.

Diet – Colon cancer is associated with diets that are high in red or processed meats and low in plant foods (fruits, vegetables, and whole grains).

How does exercise help prevent colon cancer?

Your large intestine is like an assembly line with a quality control inspector at the helm. As waste moves along your personal conveyor belt, your body (as the inspector) separates the useful things you can use and sends the rest along for disposal.  The longer waste sits in your colon or rectum, the more time harmful compounds have to leach out of the stool and into the tissues of your intestine.  When you move your body, you also move waste more rapidly through your colon.  How?  Physical activity stimulates peristalsis. Peristalsis generates muscular contractions that help push waste through your colon. The less time the layers of your colon are exposed to potential carcinogens, the better, according to the American Cancer Society.

What do I need to do? 

The CDC recommends at least 30 minutes of moderate physical activity five days per week, or vigorous activity for 20 minutes three days per week. You don’t need to go to a gym to reduce your risk of developing colorectal cancer.  By increasing the amount of physical activity in your daily life, you can accomplish the same thing.  The protection comes from physical activity, so people who are overweight can reduce their risk by moving more, even if exercise does not result in weight loss.

Sources:  National Cancer Institute, CDC, American Cancer Society

Written by:  Donna Green, FCS Educator, OSU Extension, Erie County

Reviewed by:  Liz Smith, M.S., R.D., L.D. OSU Extension

March 4, 2021 by Pat Brinkman

Are you still wearing your mask?  Do they really work?  Do you still have to wear one after getting the vaccine? 

We all want to get rid of these masks. So, do they really help? Sanja IIic, OSU Associate Professor and food safety state specialist, did some research with Case Western Reserve University to see if mask wearing made a difference.  IIic said the research was done to “demonstrate the droplet transmission and serve as an educational tool on how the viruses are transmitted and how we can prevent them in the community.”  

They tested single-layer and double-layer masks made of different materials. 

• Most effective masks –  double-layer cotton, which was similar in effectiveness to surgical masks
• Least effective – single layered polyester masks

These experiments showed that wearing a face mask is an effective way to prevent the transmission of droplets. But, masks need to be worn correctly to be effective.  Masks must:

• Completely cover the nose and mouth
• Fit snuggly against the sides of your face without gaps
• Be two or more layers of washable, breathable fabric
• Ideally have a nose wire to prevent air from leaking out of the top of the mask

Masks help people not to touch their nose or mouth, limiting the spread of the virus. But it is also important to follow social distancing guidelines of staying six feet apart, so droplet transmission is less likely if someone sneezes or coughs. Be sure to wash your masks after use and wash your hands before and after putting on or removing a mask. 

Do you need to wear a mask if you have had the vaccine?  Yes, experts recommend you wear a mask after you have had the vaccine. 

• The pandemic is not controlled until around 50%-70% of the population become immune due to the vaccine or having the virus. 
• The vaccine was tested on preventing COVID-19 but not on whether a person could be a carrier of the virus. 

Thus, to help keep everyone safe, please wear a mask and practice social distancing until many more people have been vaccinated. Please consider getting the vaccine as soon as you are eligible.

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

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

Sources:

Center for Disease Control and Prevention. (2021).  Your Guide to Masks https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/about-face-coverings.html   

Landino, K. (2021). Dispelling the myths:  Face Masks Work to Prevent COVID-19. College of Food, Agricultural, and Environmental Sciences News, The Ohio State University,  https://cfaes.osu.edu/news/articles/dispelling-the-myths-face-masks-work-prevent-covid-19

Ohio State Insights. (2021).  Are These Coronavirus Vaccines Safe?  An Expert Weighs in”  https://insights.osu.edu/health/covid-19-vaccine-safety

Posted in Healthy People, Healthy Relationships, tagged bedtime, extracurricular activities, family, Family Dinner, family meals, homework, routines, school nights, school starting, sleep, sports on September 12, 2019| Leave a Comment »

Over scheduled would be the word I try to avoid every fall. With school, starting sports and activities usually, resume making school nights hectic. There are so many great opportunities and it is easy to overbook children with sports and extracurricular activities. Some years we really miss the mark, other years we do better at prioritizing activities and schoolwork.

Like adults, children also need downtime to be at their best. If we want our children to do, their best in school we want to set them up for success in the evenings. Parents need to give children adequate time to complete schoolwork and prepare for the next day. Providing this time in the evening can be tough with multiple children, homework, and activities. Try a few of these suggestions to help with over scheduled school nights:

1. Make eating dinner a priority. There are many benefits to regular family meals. These include higher self-esteem, better academic performance, lower substance abuse and lower rates of obesity. Sitting together for meals can help increase family unity. Planning a family dinner in the schedule on school nights can help family members slow down, regroup and unwind from the day.

2.     Help children with homework. This can help children do well in school but also this time is beneficial to parents making sure their students are staying up with classwork, and getting adequate time to complete their assignments.

3. The start of each school year is a good time to evaluate the academic, social, physical and emotional needs of each child when it comes to extra activities. Keep in mind that children are unique and their needs will be different. Some children can handle their schoolwork and extracurricular activities without difficulty. Other children may benefit from more time for homework and fewer activities.  

4.     Have an evening routine. Routines are beneficial for keeping families organized. An evening routine could include family dinner, homework time, chores, time for activities and bedtime. Children need different amounts of sleep depending on their age.  Children who do not get enough sleep can struggle academically, and be tired or cranky at school.   

Carefully selecting the right balance of extracurricular activities can be difficult. Parents providing support can be beneficial to children as they try to balance academics, friends, sports and other activities. In the end, academics will be important to your child’s success. Choosing academics over one more activity, or working on a slower evening routine may exactly what a child needs to feel prepared for their next day of school.  

Written by: Alisha Barton, Extension Educator, Ohio State University Extension, Miami County.

Reviewed by: Lorrissa Dunfee, Extension Educator, Ohio State University Extension, Belmont County.

Sources:

“Benefits of Family Dinners.” The Family Dinner Project, https://thefamilydinnerproject.org/about-us/benefits-of-family-dinners/.

College-Homework-Help.org. “Should Parents Help with Homework to Let Their Kids Succeed at School.” Should Parents Help with Homework to Let Their Kids Succeed at School, https://college-homework-help.org/blog/should-parents-help-with-homework.

“Routines for a New School Year.” Live Healthy Live Well, 13 Feb. 2019, https://livehealthyosu.com/2018/08/06/routines-for-a-new-school-year/.

“Signs Your Child Isn’t Sleeping Enough.” Sleep.org, https://www.sleep.org/articles/signs-your-child-isnt-sleeping-enough/.

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In July  I set an out of office message.

“I am out of the office on vacation. I will be seeing national parks, family, friends, and the Rocky Mountains; I will not be seeing emails.”

And I left.  For two whole weeks! It was glorious and much needed.  

My daughters enjoying the North Rim of the Grand Canyon July 2020

According to research done by the U.S. Travel Association, Americans left 768 MILLION vacations days unused in 2018. That statistic surprised me given how often a friend, neighbor, or colleague says, “I need a vacation!” in conversation.

Allow me to persuade you on why you should use your vacation days:

Are looking for better physical or mental health? Want to achieve a goal you’ve set? Take a vacation!!!

Several studies have shown that taking time away from your job can have physical and psychological health benefits. People who use their vacation time have lower stress and less risk of heart disease.

You may be familiar with stress when it comes to your job. Vacation helps with that too! Stress contributes to heart disease and high blood pressure. Chronic exposure to the stress hormone cortisol can alter our brain structure. This can contribute to anxiety and depression.  Time away from work can increase feelings of calm and relieve stress.   This allows our brains to heal in ways it can’t when it is under pressure.

Physically, the benefits are positive too.   For both men and women, the New York Times reported, taking a vacation every two years compared to every six will lessen the risk of coronary heart disease or heart attacks.

People who vacation also have a better outlook on life, and more motivation to achieve their goals. One study three days after vacation found subjects’ physical complaints, quality of sleep, and mood had improved as compared to before vacation found.  These gains were still present five weeks later, especially in those who had more personal time and overall satisfaction during their vacation. Returning to work can increase mental focus, creativity, and productivity. 

If you are thinking that your current budget or financial situation does not allow a vacation at this time, allow me to point out none of this research says WHERE or WHAT you have to do for these benefits. Those benefits are available when you take a break from work! A Caribbean island may sound relaxing, but there is plenty of relaxation to be found close to home. Recently the popularity of staycations has grown.  You may be missing some great destinations right in your backyard.  Stay close and get creative if you have to, just don’t add your vacation days to that 768 million. 

Wherever your vacation takes you, we hope it is relaxing!

Author: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, [email protected]

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

Resources:

COVID 19: Staycation. (n.d.). Retrieved from https://dhr.delaware.gov/benefits/covid-19/documents/eap-staycation-ideas.pdf

Harmon, M. (2020). It’s Vacation Time. Live Healthy Live Well, Ohio State University Extension, Family and Consumer Sciences. https://livehealthyosu.com/2020/06/29/its-vacation-time/

Importance of taking vacation. (n.d.). Retrieved August 25, 2020, from https://www.allinahealth.org/healthysetgo/thrive/importance-of-taking-vacation

Kim, A. (2019, August 16). A record 768 million US vacation days went to waste last year, a study says. Retrieved August 25, 2020, from https://www.cnn.com/travel/article/unused-vacation-days-trnd/index.html

US TravelAssociation (2019). PAID TIME OFF TRENDS IN THE U.S. Retrieved from https://www.ustravel.org/sites/default/files/media_root/document/Paid%20Time%20Off%20Trends%20Fact%20Sheet.pdf?utm_source=MagnetMail&utm_medium=email&utm_content=8%2E15%2E19%2DPress%2DVacation%20Days%20Release&utm_campaign=pr

March 26, 2020 by bohlen19

I have officially made it through one week of working from home and I’m going to be honest with you: It feels like I’m stuck in the movie Groundhog’s Day with no end in sight. I have three small children under the age of eight that demand a lot of my time and energy. I’m trying to find a new routine for our family during the temporary stay at home order. Sometimes, I feel that what I’m doing seems mundane. There are times where I feel like a broken record, repeating the same phrases continually. I know that I have put myself on the backburner. I’m often exhausted after helping everyone else and I don’t have the strength to do anything for me. My mind and body have given me signs that I need to take time for myself, such as these signals:

1. Nothing sounds fun anymore
2. Wanting to eat “All the things”
3. Feeling overwhelmed by little things
4. Snapping at loved ones
5. Wanting to hide in the bedroom… or bathroom… or closet…

I’m sure I’m not the only one who goes to the bathroom for a little peace and quiet. Those five signals are letting me know that I’m not taking care of myself. I feel guilty scheduling time for myself, but know I shouldn’t. Someone once explained it to me using this analogy:

When flying on an airplane they tell you that if the cabin pressure changes you must put your own air mask on first. Then, you help the others around you. This is no different for us, we need to take care of ourselves first so we can better help the ones around us.

I know I will be a stronger, healthier person if I take time to refuel and recharge. In no way, shape, or form can I take an hour every day or spend lots of money on self care. However, there are things I can do that just take a few minutes and require items I already have on hand. Implementing these small ideas and changes can make all the difference in the world:

• Sit on a porch and watch the clouds go by
• Call a friend just to chat and check-up on them-no agenda needed
• Exercise. Go for a run, walk up a flight of steps or take a walk around the block.
• Breathe. Take a few minutes to take some deep breaths and clear your mind.
• Spend time with a pet
• Read a book
• Take a nap
• Soak in the bathtub
• Wake up 30 minutes before the rest of your house
• Temporally unplug from electronic devices
• Listen to positive, uplifting music
• Mediate or pray

For additional ideas and resources check out Why “Me” Time Matters When It Comes to Your Happiness.

My challenge to myself is to make “me” time a priority and schedule my time everyday. I will hold myself to it just like I would any other meeting. I would love to hear what your “me” time consists of.

Written by: Amanda Bohlen, Extension Educator, Ohio State University Extension, Washington County.

Reviewed by:  Jenny Lobb, Extension Educator, Ohio State University Extension, Franklin County.

Sources:

Ebba, A. (2019, May 9). 5 Signs Your Brain and Body Are Begging for “Alone Time.” Retrieved from https://www.healthline.com/health/mental-health/time-for-alone-time#5

Shaw, G. (2015, September 4). A Women’s Guide to “Me” Time. Retrieved from https://www.webmd.com/women/guide/womans-guide-to-me-time#1https://www.healthline.com/health/mental-health/time-for-alone-time#4

What better way to comfort yourself on a chilly day than with the wonderful aroma of soup simmering on the stove?  From hearty vegetable soups to creamy bisques to refreshing chilled soups; soup can be used for appetizers, main dishes, side dishes or desserts and are an economic staple in many diets.

Soup-based meals can help stretch your food dollar while offering a hearty, nutritious, quick and easy meal option.  Soup can be a tasty way to add healthy beans, legumes, grains and vegetables to your diet and a convenient, yet inexpensive way to add protein, vitamins, minerals and fiber.

And after you’ve enjoyed your delicious “bowl of bountiful comfort,” take care to store leftovers properly. According to the United States Department of Agriculture it would take an 8-inch stock pot of steaming chicken soup 24 HOURS to cool to a safe temperature in your refrigerator.  To be safe:

• Place the pot of soup into a sink full of ice water. Stir frequently – every 10 minutes to help disperse the heat.  Divide large amounts of hot leftover soup into shallow containers – less than 2 inches deep – for quick cooling in the refrigerator.  Once cooled, refrigerate promptly, covering when chilled.  Use within 2 days.
• Freeze soup for longer storage. Leave ½-inch space at top of container.  Use within 2-3 months.
• To reheat soup, heat to steaming hot throughout, at least 165 degrees F.

Here are a couple of my favorite soup recipes for you to enjoy!

Lentil and Brown Rice Soup

1 (2 oz.) envelope of Onion, Beefy Onion, or Beefy Mushroom Recipe Soup Mix

1 (14 ½ oz.) can whole peeled tomatoes, un-drained and coarsely chopped

4 c. water

¾ c. lentils, rinsed and drained

½ c. uncooked brown rice or regular rice

1 medium carrot, coarsely chopped

1 large stalk of celery, coarsely chopped

½ tsp. basil leaves

½ tsp. oregano

¼ tsp. thyme leaves (optional)

1 tablespoon finely chopped parsley

1 tablespoon apple cider vinegar

¼ tsp. pepper

In large saucepan or stockpot, combine soup mix, water, lentils, uncooked rice, tomatoes, carrot, celery, basil, oregano and thyme.  Bring to a boil, then simmer covered, stirring occasionally, 45 minutes or until lentils and rice are tender.  Stir in remaining ingredients.  Makes about 3 – 2 c. servings.

Tired of getting your fingers burned when removing a piping hot bowl of soup from the microwave?  Learn how to make a microwave cozy.

Chilled Strawberry Soup

1 (10 oz.) pkg. frozen strawberries in syrup, thawed

1 c. low-fat sour cream

2 T. cornstarch dissolved in ½ c. cold water

2 c. whole milk

2 to 4 T. strawberry liqueur

whipping cream for garnish

Boil strawberries in medium saucepan; stir in cornstarch mixture.  Stir and simmer for 3 minutes.  Transfer to a bowl and cool to room temperature.  Whisk in sour cream, milk, and strawberry liqueur.  Cover and chill.

Resources/References:

The Food Safety Educator, http://www.aamp.com/foodsafety/documents/FSE-Volume6- No2.pdf, Volume 6, No. 2, 2001, retrieved January 21, 2014.

Seven Simple Soups and Stews, Alice Henneman, MS, RD, University of Nebraska-Lincoln Extension.

Soup: What You Need to Know & Favorite Recipes, Wisconsin Cooperative Extension Service.

Written by:  Cynthia R. Shuster, CFLE, Extension Educator, Family and Consumer Sciences, OSU Extension, Perry County, Buckeye Hills EERA

Reviewed by:  Donna Green, Extension Educator, Family and Consumer Sciences, OSU Extension, Erie County, Erie Basin EERA

Reviewed by:  Jennifer Lindimore, Office Associate, OSU Extension, Morgan County, Buckeye Hills EERA

Kimberly Barnhart, Office Associate, OSU Extension, Perry County, Buckeye Hills EERA

CFAES provides research and related educational programs to clients on a nondiscriminatory basis. For more information: go.osu.edu/cfaesdiversity

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July 6, 2017 by bethstefura

There are many different facets of health. We think of health as eating well and exercising, yet health also includes our social interactions and connections.

We all tend to get busy in our lives and lose contact with our friends and family. July is a perfect time to build stronger social ties with family and friends and reach out to others.  Social Wellness encourages us to develop better communications with our friends and family and to spend time nurturing our relationships and ourselves.  Respect yourself and others and develop a solid social support system.  Check in with your family and friends.

On-line social networking has grown because of our need to be connected. It allows us to read status updates and get a glimpse of what is going on with our friends and family.  Yet, it is important to have a full conversation to maintain social wellness.

Grow your social network. Consider your interests and hobbies and you are bound to meet new people that share the same interest.

Social Wellness is important including:

• People who have strong social networks live longer
• People with healthy relationships respond better to stress and have healthier cardiovascular systems
• Healthy social networks improve the immunes system’s ability to fight off infectious disease

Reconnect this month with your friends and family to strengthen your bonds and improve your social wellness. Be Well!

References: https://www.butler.edu/health-wellness/social                                                    http://www.fsap.emory.edu › Workplace Resources › Wellness

Author: Beth Stefura, Ohio State University Extension, Family and Consumer Sciences Educator, Mahoning County

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