December 2023

Good reasons to freeze-dry 

Freeze-drying has long been used by outdoor enthusiasts for lightweight snacks and complete meals on the trail; but did you know freeze-dried foods are also great for quick and healthy snacks, traveling, easy meal preparation, emergency preparedness, and even homemade pet food.  

Freeze-drying is a terrific way to reduce food waste and preserve the harvest. You may be asking “What types of food can I freeze-dry?” Fruits, vegetables, meats, dairy products, desserts, and complete meals can all be effectively freeze-dried. 

Good Health 

Freeze-drying is a food preservation process, not a food safety process. It will not make unsafe foods safe. It is important to remember that freeze-drying does not destroy enzymes or microorganisms. Enzymes are less active but are still present and can lead to reduced food quality over time. If the goal is long-term storage, consider blanching vegetables and treating fruit that is prone to browning. Microorganisms will become inactive but are not killed.  

If raw, fresh produce is contaminated, those same contaminants will be on the food when it is eaten. Special considerations must be made when eating freeze-dried animal products that have not been cooked (eggs, meats, poultry). These foods should be labeled “raw” and must be heat treated prior to consuming. 

Good Nutrition 

Color, flavor, shape and approximately 90% of the nutritional value of the food are maintained. The freezing process occurs very quickly thus reducing nutrient loss and retaining food quality. The drying process allows the food to be lightweight and shelf stable. While food weight is reduced, the volume of food may not be reduced. Many items retain their shape when freeze-dried. An exception is high-water content liquid items like soup, milk, and eggs which become crumbly and powder-like. These foods are often rehydrated back to their original volume before being consumed.  

The calorie content by volume may be similar to the original food item for products that retain their shape, or it may be higher for foods that crumble or become powders. Additionally, salt and sugar become more concentrated, so salty foods will taste saltier and sweet foods will taste sweeter. The vitamin and mineral content will be unchanged. You may need to increase your fluid intake when consuming freeze-dried foods. 

Please note that freeze-dried foods are not allowed at cottage foods in Ohio. 

These are just a few things to consider as you explore freeze-drying. It is up to you to determine the benefits and drawbacks for you and your family. Please read each of the Freeze-drying: Consider This blog articles for more information! 

Freeze-Drying: Consider This 

Freeze-Drying: Consider This – Food Dehydration, Freezing, and Freeze-drying 

Stay tuned for the final article in the series! 

Resources: 

Bhatta S, Stevanovic Janezic T, Ratti C. Freeze-Drying of Plant-Based Foods. Foods. 2020 Jan 13;9(1):87. 

Geiger, M. Iowa State University Extension Preserving by Home Freeze Drying Blog. 2023 June 13. 3ttps://blogs.extension.iastate.edu/answerline/2023/06/13/preserving-by-home-freeze-drying/ 

Kupletskaya, M.B., Netrusov, A.I. Viability of lyophilized microorganisms after 50-year storage. Microbiology. 2011; 80 (6): 850.  

Yukie Miyamoto-Shinohara, Takashi Imaizumi, Junji Sukenobe, Yukie Murakami, Sugio Kawamura, Yasuhiko Komatsu, Survival Rate of Microbes after Freeze-Drying and Long-Term Storage. Cryobiology. 2000 Nov; 41(3):251. 

Written by: 

Christine Kendle, Extension Educator, Ohio State University Extension, Tuscarawas County and Kate Shumaker, Extension Educator, Ohio State University Extension, Holmes County. 

Assisted by Tiffany Haney, Intern, Stark State University Dietetic Technician Program. 

Reviewed by: Ohio State University Extension, Food Preservation Team. 

Photo Credit: Laura Halladay, Ohio State University Extension, Greene County 

August 31, 2020 by Shannon Carter

As the world finds its way through the uncharted waters of this pandemic, you may find yourself navigating your own course. With stay-at-home orders, canceled events and limited gatherings, we are all experiencing isolation and loss on some level. Perhaps you have even suffered from depression at some point this year. You’re not alone.

A mid-summer poll from the Kaiser Family Foundation reported over half of US adults indicated the pandemic has affected their mental health. According to the Centers for Disease Control and Prevention, the stress from pandemics can bring about these responses:

• Fear and worry about health (your own and loved ones’)
• Fear and worry about your job or finances
• Concern about loss of support services you depend upon
• Changes in sleeping or eating patterns
• Inability to focus or concentrate
• Decline of chronic health conditions
• Increase of mental health problems
• Increased use of tobacco, alcohol and other substances

With all of these stressful thoughts, it’s no wonder we may be feeling anxious, which can lead to depression. And while there is so much that is out of our control, there are some things we can do to take care of ourselves and those around us.

Cope with stress

• Learn the facts about COVID-19. Just knowing the facts can reduce stress and help you feel more empowered.
• Learn what to do if you are sick. The first step is to contact your healthcare professional.
• Find out where to get treatment, support services and resources, including counseling or therapy (in person or through telehealth services).
• Take a break from news and social media. Constantly hearing news of the pandemic adds to your stress.
• Distract yourself from the stress of the pandemic by taking up a new hobby or something that adds purpose or joy to your life.

Take care of yourself

Connect with others

• Talk with people you trust about your feelings and concerns.
• Connect with your community- or faith-based organizations. While social distancing measures are in place, consider connecting in different ways: online, social media, phone or mail.

This pandemic won’t last forever, even though it may feel endless at times. Until then, use these tips to take care of yourself and to live healthy AND well!

Sources:

The Centers for Disease Control and Prevention https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html  

Robinson, L. and Smith, M. “Dealing with Depression During Coronavirus.” HelpGuide.org. Last updated: May 2020. https://www.helpguide.org/articles/depression/dealing-with-depression-during-coronavirus.htm

Panchal, N. et. al. “The Implications of COVID-19 for Mental Health and Substance Use.” The Kaiser Family Foundation. August 2020.  https://www.kff.org/coronavirus-covid-19/issue-brief/the-implications-of-covid-19-for-mental-health-and-substance-use/

Written by: Shannon Carter, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fairfield County, [email protected].

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

The holidays bring many opportunities to “go green” and think about the impact our traditions and activities can have on our environment. Being green doesn’t have to be difficult or expensive, but it often means taking a little extra time to be intentional. Here are four ways to go green over the holidays:

1. Gift Giving
During the holiday season, there is often increased pressure to purchase items that you might normally skip at other times of the year. The social pressure to buy gifts, cards, and miscellaneous “stuff” fuels consumerism and waste. Try to avoid any gifts you purchase from ending up in the landfill. Consider gifting an experience, a homemade consumable product (like bath products or food), a second-hand item, or an eco-friendly product like Swedish dishcloths, reusable water bottles, or glass soap dispensers.

2. Product Packaging
When you purchase an item this holiday season, consider the packaging and challenge yourself to eliminate waste. It turns out, plastic packaging accounts for nearly half of all plastic waste globally, and much of it is thrown away within just a few minutes of its first use. For example, gift cards are popular, but the plastic cards themselves are difficult to reuse or recycle. Go old-school and give cash or checks as a sustainable alternative.

3. Gift Wrap
Did you know that in the United States, an additional five million tons of waste is generated over Christmas, four million of which is wrapping paper and shopping bags? Newspaper, butcher paper, reusable boxes, metal tins, and paper gift bags are creative and sustainable ideas for gift wrap. Choosing these materials helps to keep traditional gift wrap, bows, and ribbons from ending up in the landfill.

4. Holiday Traditions
Holiday cards, party invitations, decorations, hosting, and food can take a serious toll on our environment. Large gatherings can mean single-use plates, utensils, cups, and napkins. Avoid or reduce this waste by choosing reusable products. Uneaten food becomes food waste, so use the interactive guest-imator to plan how much food you really need at your gathering. Finally, if you decorate with a live tree, look for opportunities to reuse or recycle your tree and keep it out of the garbage. Your tree can be used for mulch, to protect fish in lakes, or to provide shelter for birds.

Looking for more green ideas? Visit the OSU Extension Sustainability website to find tip sheets, videos, and a 3-D Sustainable Home Tour.

Written by Laura Stanton, Family and Consumer Sciences Educator, OSU Extension, Warren County. Email: [email protected].

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

References:

Garber, M. (2012, December 22). Wrappers’ delight: A brief history of wrapping paper. The Atlantic. https://www.theatlantic.com/technology/archive/2012/12/wrappers-delight-a-brief-history-of-wrapping-paper/266599

Mansfield, S. (2022, December 22). Green your holiday this season. United States Environmental Protection Agency. https://www.epa.gov/perspectives/green-your-holiday-season

The National Christmas Tree Association (n.d). How to recycle and give real Christmas trees a second life. https://realchristmastrees.org/all-about-trees/how-to-recycle

Stanton, L. M. (2022, July 19). It’s time to rethink packaging and recycling. Ohio State University Extension. https://livehealthyosu.com/2022/07/19/its-time-to-rethink-packaging-and-recycling

Zee, G. (2022, December 7). Plastic gift cards on climate advocates’ “naughty list” this Christmas. ABC News. https://abc13.com/plastic-gift-cards-christmas-gifts-pvc-toxic/12534016

Photo Credits:Natural wrapping image by rawpixel.com.

Mason jar with bath salts image by Victoria Emerson, pexels.com

December 5, 2023 by hreister

You are awakened by your young child who says they are afraid of the dark. Despite all efforts to convince them there are no monsters in their closet, you finally cave and let them sleep with you. If this scenario sounds familiar, you are not alone. According to Cincinnati Children’s Hospital, 45-80% of children under the age of 12 have a fear of darkness particularly around ages 7-9.

Dr. Gene Beresin, a professor of psychiatry at Harvard Medical School and the executive director of the Clay Center for Young Healthy Minds, states “although a child’s imagination is useful during play and learning, they are not fully able to distinguish the difference between reality and fantasy which can lead to scary thoughts or sounds presenting as real threats”.

Often a child’s fear can be traced to other issues including separation, a scary movie, anxiety, or something completely unrelated to the dark, so it is important to understand exactly what is keeping your little one up. Once you identify the root of the fear, you can address it. Remember, the fear is real to them, so it is important to acknowledge it while helping them work through what is real versus what is in their imagination.

One mistake parents make in the quest to conquer their child’s fear is unintentionally reinforcing it. Telling your child that you drove a monster away with “monster spray” or a “magic wand” will only have your child believing that their fears are real. Instead, pediatrician Dr. Laura O’Connor suggests telling them you understand they are afraid, but that the monster is not real and cannot harm them.

Establishing a consistent bedtime routine is also key to assisting your child in gaining control of their fears. Helping your child to relax before bedtime with breathing exercises, soft music, a familiar toy, or blanket can promote sleep. Providing a night light or utilizing white noise can create a calm environment. Limit overstimulating activities such as too much technology prior to bedtime.

Finally, acknowledge small wins. For example, even if your child does not make it through the entire night in their own bed, tell them you are proud of them for making it an extra hour than the night before. If your child is experiencing panic attacks or is seriously distressed, they may need professional medical or behavioral support. If your child’s fear is related to a traumatic experience or it is impacting their behavior, talk to their pediatrician to determine what kind of intervention will be most helpful.

Author:  Heather Reister, Extension Educator, Family and Consumer Sciences, Butler County. 

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

Sources:

Austin, D. (2023). More Americans than ever are afraid of the dark, experts say. Here’s why. USA Today. https://www.usatoday.com/story/life/health-wellness/2022/03/01/are-you-afraid-dark-why-pandemic/6782349001/

Cleveland Clinic (2022). Is Your Child Afraid of the Dark? https://health.clevelandclinic.org/tips-to-overcome-nighttime-fears

Whitehead, M. (2023). 6 Tips to Help Kids Who Are Afraid of the Dark. Cincinnati Children’s. https://blog.cincinnatichildrens.org/healthy-living/child-development-and-behavior/help-kids-who-are-afraid-of-the-dark/