May 2024

May 28, 2024 by Shannon Carter

Welcoming home a college student for the summer? It can be a wonderful time for college students to reconnect with family and friends, or maybe work a summer job. It can also be a tricky adjustment for students to live under their parents’ roof again after being mostly independent for nine months. Likewise, it can take some adjusting for parents (who have become accustomed to new routines of the empty nest) to learn to accommodate their college student’s schedule and independence, not to mention all the dorm gear and laundry.

Here are some things to consider in helping smooth the transition for everyone:

Adjust your parenting style. To ease into this new phase of life for both of you, you’ll likely need to adjust your approach to be more collaborative in nature. Think of it in terms of requests versus rules or demands. If you have younger children at home, you’ll be adjusting your parenting style continually to each child in their current life stage… just like you’ve done all along.

Talk about expectations. Will they have use of a car, a summer job, household chores, curfew, etc? This can involve some give and take. Ask your adult child his or her thoughts and expectations about coming home.

Set a few limits. Even though your child is an adult, they can still be asked to help around the house. Instead of a set curfew, maybe they can let you know where they are going out of courtesy and respect and make a quiet entrance when returning home late. Set a few family times during the week to catch up or make plans, and otherwise let them have time to socialize with friends.

Give them space. Remember your child was away from you for the better part of nine months and may need a little extra time and space to retain their sense of independence.

Have some family fun. It’s never too late to make memories together. Find an activity you all enjoy and do that several times throughout the summer. Take a family trip and let your adult children help make the plans.

Though there are a lot of changes and adjustments during this time, a little flexibility and communication can go a long way to making it an enjoyable summer for everyone.

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

Reviewer: Erin Ruggiero, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Medina County, [email protected]

Sources:

Flanigan, R. 7 Ways to Get Along With a College Student Home for Summer. June 2023. https://www.aarp.org/home-family/friends-family/info-2023/parenting-college-students-home-for-summer.html

Returning Home from College: Tips for Parents and Students. Lifespan Living Newsletter. May 2023. https://www.lifespan.org/lifespan-living/returning-home-college-tips-parents-and-students.

Thurrott, S. 7 College Tips for Parents and Guardians: Adjusting to Parenting an Adult. Azusa Pacific University. November 2019. https://www.apu.edu/articles/7-college-tips-for-parents-adjusting-to-parenting-an-adult/

May 1, 2020 by sharigallup

How are you feeling today?  Are you overwhelmed, anxious or even feeling lost?   

You are not alone…

Try not to think about events of today, or tomorrow or the next month…only focus on this moment, right now. And in this moment, YOU have the power within to calm yourself with one small thought, touch, or breath. 

There are techniques you can use when you need a moment of calm that you can do anytime, anywhere with no special tools required. Two of my favorites include:

A Simple Touch

Human touch matters. Research shows that our body releases a hormone called, oxytocin, often referred to as the love hormone, when the skin is touched. Have you ever heard about the “20 Second Hug?” When hugged, the body releases oxytocin which provides us with a sense of security, soothes stressful emotions, and sends calm to our body. 

But what if you do not have someone near to hug? Then you can hug your dog or animal! Yes…oxytocin is produced from hugging and petting our animals too! And if you still don’t have anyone to hug there is more good news! Our body does not recognize if someone else is hugging you or you are hugging yourself!  Here’s how:

• Cup your hands in your face and say “It’s going to be ok” or
• Cross your arms and give yourself a hug and say “May I be strong.”
• Put your hand over your heart and say “May I be safe.”

This may feel awkward at first, but the body responds to our self-compassion by physical touch from ourselves or others!  So… hug away when stressed

2. Just Breathing

The “4,7,8 Breath” also known as the tranquilizer or relaxing breath is one of my favorites, because it works! This is the “perfect, portable stress” reliever and can also be done anywhere, anytime, and no equipment needed.  Here’s how:

Steps to the 4, 7, 8 Breath:

1. Completely exhale through your mouth making a WHOOSH noise.
2. INHALE through your nose for a count of 4.
3. HOLD your breath for a count of 7.
4. EXHALE through your mouth making a WHOOSH sound, for a count of 8.

These 4 steps are considered one breath. Now inhale again and repeat the cycle three more times for a total of four breaths. It is a simple as that…and you are on your way to calm.  By practicing these remarkably simple and easy tools, you will learn to quickly and easily comfort yourself during times to stress.

Here is a fact sheet with these techniques all on one sheet which I hope you will use. Which technique do you think you will try when you need a moment of calm? Do you have any other favorite techniques to share?” I would love to hear from you.

Author: Shari Gallup, Family and Consumer Sciences Educator, OSU Extension Licking County, [email protected]

Reviewer: Shannon Carter, Family and Consumer Sciences Educator, OSU Extension Fairfield County, [email protected]

Sources:

Embrace the 20 Second Hug for Better Health – https://enell.com/blogs/blog/embrace-the-20-second-hug-for-better-health

Hugs Heartfelt in More Ways Than One: Harvard Health – https://www.health.harvard.edu/newsletter_article/In_brief_Hugs_heartfelt_in_more_ways_than_one

Neff, Kristen – Self-Compassion – https://self-compassion.org/

Learning to Keep Calm fact sheet – https://licking.osu.edu/covid-19-resources

Video: Breathing 4,7,8 Breath – https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/

Stand up if when you feel an ache you instantly describe your concerns to google. Ok, I will stand up and likely jump first!

We’ve all been there. We feel unwell or a loved one does so we deicide to lean into the internet for some information . Maybe someone we know, love, or ourselves received a recent diagnosis so we decide to learn a little more about the condition. Maybe the health portal gave you a blood work result that came back a little elevated so you researched what this meant. I can only speak for myself when I say, this usually feels like a good idea at first. However for many, this feeling is sometimes followed with feelings of anxiety.

According to a recent article by the University of California about 80% of Americans have used the internet to self-diagnose health issues. With this number in mind, it is easy to no longer feel like you might be the only one relying on the internet for medical advice. However, utilizing search engines to provide us with medical information can leave us stressed and in some cases with misinformation.

This overreliance on the internet for medical-related information has been found to spark feelings of anxiety when it comes to health issues. In fact, the health-related anxiety associated with internet searches has earned itself a name of its own “Cyberchondria”. Cyberchondria means the fear of illness that is worsened by online searching. The internet is readily available and the information is accessible from anywhere however, this does not mean it is accurate. Additionally, increased access to this information has even sparked confusion around medical diagnosis.

So what do we need to keep in mind?

-Websites could use unreliable sources to gather their information

-Websites can pay to be listed a top “hit” despite reliability of information

-Health information can summarized or simplified

-Information used could not be from by medical professionals

-Could share scientific or unscientific instead of clinical information

-Information could be shared by “influencers” versus a medical professional

So how can we protect ourselves from feeling the affect of Cyberchondria? Call your doctor with concerns. Consider this, health is individual and diagnosis are complicated. How one condition affects one person may not be how it affects you. As stated, the internet generalizes health information, bringing together the best and worst of the condition or symptoms. Combat Cyberchondria by working to change habits. Try considering how you plan to use the information you find before placing your search. For example, if something comes back slightly elevated in your blood work, call your medical professional. Why? Often times, blood work is a snapshot in time of what your blood looks like at that very minute. Often diagnosis involve several rounds of blood work spread apart over a period of time. So ask yourself in this case would the internet search serve you well or cause unnecessary anxiety? Changing and adjusting habits can be challenging if you are asking a trusted person for support can help you reach your goal of stopping online searches. Ask them if you can check in with them when the urge or concern arises. Set goals to help get you there.

Health-related anxiety can be put at ease by setting boundaries with the internet and being sure to have regular wellness checks with your primary care provider. When in doubt call your provider to share with them your concerns and questions surrounding new diagnosis, results, or symptoms.

Written by: Holly Bandy, OSU Extension Educator, Family and Consumer Sciences

Reviewed by: Katie Schlagheck, OSU Extension Educator, Family and Consumer Sciences, Ottawa & Sandusky Counties

References:

Anderson, L. (2021, October 8). Sick of googling symptoms and getting bad information? here’s a second opinion. University of California. https://www.universityofcalifornia.edu/news/sick-googling-symptoms-and-getting-bad-information-heres-second-opinion

Lane, P. (2023, December 2). The problem with “dr. google.” Psychology Today. https://www.psychologytoday.com/us/blog/am-i-dying/202312/the-problem-with-dr-google#:~:text=Key%20points,important%20for%20health%2Danxious%20patients.

Perkins, S. J. (2020, February 24). Get the facts on cyberchondria. Summa Health. https://www.summahealth.org/flourish/entries/2020/02/get-the-facts-on-cyberchondria

Best Practices: Start with the end in mind

Freeze-dried food has entered the home food preservation scene! Domestic freeze dryers have been introduced to homeowners within the past 10 years.  More preservation enthusiasts have ventured into this form of food preservation.  Once a machine has been chosen and placed in your home, there are a few things that you should keep in mind for the best results for your family. 

As with any food preservation method, be sure you start with decent quality food. The better quality of food you use, the better results you will achieve when freeze drying your food.   

Often, we think of food preservation as a means of saving food for an extended period of time, with freeze-drying extending that time beyond other methods. Freeze drying is effective for preserving your garden as well as preparing for possible food shortages or natural disasters. Freeze-drying can offer short-term benefits for immediate enjoyment as well. Fruit freeze-dried today can be enjoyed as a snack tomorrow. Leftover meals can be freeze-dried for a quick family dinner on a busy night or preserved for a camping or hiking trip in the coming months. Garden herbs and vegetables can be freeze-dried and used in recipes for meals throughout the year.  

The process of freeze-drying food has minimal preparation, the processing time may be longer but does not require constant attention, and food may be immediately packaged from the freeze dryer for short-term or long-term storage. While the steps may be simple, there are several tips to make this process more effective.  

Consider these tips:  

• Freeze-drying times are not a fixed number. The amount of product on the tray will impact the processing time, but the good news is that the freeze dryer will adjust without human intervention. 
• Uniformly prepared food pieces optimize drying time. When placing trays into the freeze-dryer, place denser items in the center for the best results. 
• The higher the water content in the food, the longer the processing time. Pre-freezing the food may help reduce processing time.    
• A warmer room temperature will increase the processing time.   
• Almost all foods can be freeze-dried, but for the best results, avoid oily foods including butter, peanut butter, and chocolate. Also, for more success, refrain from using honey, syrup, and jam. 
• Be certain to label your jars and bags as “raw” if you have freeze-dried any uncooked beef, poultry, fish, pork, or eggs, don’t assume the freeze-drying process makes your food bacteria-free.  Raw meat should be used right away because freeze-drying does not kill bacteria.  
• Freeze-drying is not considered cottage food.  

Track your journey 

While freeze-drying is not an exact science, it is recommended to keep a journal of all your successes and lessons learned. Keep track of what works for you and your family and document your freeze-drying journey! For more information on freeze-drying, check out the Freeze-Drying: Consider This blog series.  

 Resources: 

Utah State University: https://extension.usu.edu/preserve-the-harvest/research/buying-a-home-freeze-dryer-what-to-know-before-you-go   

https://harvestright.com/wp-content/uploads/2019/09/GUIDE-TO-FREEZE-DRYING.pdf (retrieved on 11-2-2023) 

Melanie Hausch, food preservationist and subject matter expert, Bryan, Ohio  

Written by: 

Emma Horstman, Extension Educator, Ohio State University Extension, Paulding County 

Melissa J. Rupp, Extension Educator, Ohio State University Extension, Fulton County 

Reviewed by: 

 Ohio State University Extension, Food Preservation Team  

Photo Credit:  

Laura Halladay, Extension Educator, Ohio State University Extension, Greene County.  

In the last two months, many people across our state and nation experienced two awe inspiring events: the total solar eclipse and the Aura Borealis. While the total solar eclipse had been on everyone’s radar for months, if not years, the Northern Lights last weekend came as a pleasant surprise to most of us. As I witnessed both events, I felt joy, wonder, excitement, and an emotion that I identify as awe. I had goosebumps and even shed some happy tears as I watched the sun disappear in April and saw colorful lights dance across the night sky last weekend.

So, what is awe? According to Dacher Keltner, the Director at the Greater Good Science Center, awe is “the feeling we get in the presence of something vast that challenges our understanding of the world. When people feel awe, they may use other words to describe the experience, such as wonder, amazement, surprise, or transcendence.” Scientists began studying awe over 20 years ago and they believe awe offers a range of benefits including calming our nervous systems and relieving stress.

Piercarlo Valdesolo, a professor at Claremont McKenna College, explains that awe occurs when “you see something that you perhaps haven’t noticed before, and you realize there’s a lot more to it than you previously had thought. It’s almost like you’re peering into a world that you hadn’t seen before. Something is opening up to you.” The power of awe is that it makes you realize there’s something bigger or beyond yourself. In other words, it can help you get out of your own head.

Although the solar eclipse and the northern lights were significant events, awe can be found every day, in the small things. In fact, science shows that taking a moment each day to seek out awe has long-term, positive effects on your health and wellness. Here are a few tips for finding more awe in your life:

1. If possible, seek a new location to explore.
2. Silence your phones and electronics.
3. Look at the world with childlike curiosity and wonder.
4. Be present and pay attention to all your senses.
5. Explore the moments and sights that catch your attention. Is it the landscape? Tiny patterns of light and shadow? Let your attention move from the vast to the small.
6. Ask yourself big questions. What makes you curious? What do you want to learn or understand more?
7. Pay attention to how you feel during and after your outing.

The next time you need a positive boost, seek awe. Remember it can be as simple as peering out your window or getting outside. For example, when I looked closely at this sunflower in my backyard, I noticed a mandala in the center. I think it is amazingly beautiful!

How about you? Please share your awe inspiring experiences in the natural world. Awe not only boosts our minds and bodies, but it can also boost social connections and the feeling of belonging.

To learn more about the powerful health and wellness benefits of nature, visit go.osu.edu/Nature-Matters.

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

Reviewed by: Heather Reister, Family and Consumer Sciences Educator, Ohio State University Extension, Butler County.

Photo Credits: Laura M. Stanton.

Sources:

Doucleff, M. (2021, June 29). Awe appears to be awfully beneficial. National Public Radio. https://www.npr.org/2021/06/29/1011415113/awe-appears-to-be-awfully-beneficial

Eagle, J. and Amster, M. (2023). The Power of Awe: Overcome Burnout & Anxiety, Ease Chronic Pain, Find Clarity & Purpose―In Less Than 1 Minute Per Day. Hachette Go.

The Greater Good Science Center at the University of California, Berkeley (2024). What is awe?https://greatergood.berkeley.edu/topic/awe/definition

Keltner, D. (2023). Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. Penguin Press.

Keltner, D. (2023, February 14). How to take an awe walk. Mindful. https://www.mindful.org/how-to-take-an-awe-walk

National Public Radio. (2023, January 13). Transformative Power of Awe. https://www.npr.org/2023/05/06/1174476949/transformative-power-of-awe

Reynolds, G. (2020, October 1). An ‘awe walk’ might do wonders for your well-being. The New York Times. https://www.nytimes.com/2020/09/30/well/move/an-awe-walk-might-do-wonders-for-your-well-being.html

May 7, 2024 by Caitlin Smith

May is Preeclampsia Awareness Month and the Preeclampsia Foundation 2024 theme is Predict Prevent Prevail.

What is preeclampsia? Per the Preeclampsia Foundation, preeclampsia is “a life-threatening disorder that occurs only during pregnancy and the postpartum period. Preeclampsia and related disorders such as gestational hypertension, HELLP syndrome and eclampsia are most often characterized by a rapid rise in blood pressure that can lead to seizure, stroke, multiple organ failure, and even death of the mother and/or baby.”

Hypertension, or high blood pressure, is a common condition that occurs when the pressure of blood is consistently elevated and puts a strain on the walls of our arteries. The Centers for Disease Control and Prevention (CDC), estimates that preeclampsia occurs in 1 in every 12-17 pregnancies among women ages 20 to 44, and is characterized by hypertension during pregnancy that occurs after 20 weeks of gestation. Preeclampsia puts both the mother and baby at an increased risk of complications.

 What are the signs of preeclampsia?

Signs

• Stomach and/or shoulder pain
• Feeling nauseous, throwing up
• Swelling in your hands and face
• Headaches
• Seeing spots
• Gaining more than 5 lbs. in a week
• Shortness of breath
• Lower back pain

If left untreated, serious complications may arise.

Complications

Serious risks for mother include:

• Seizures
• Stroke
• Organ damage
• Death

Serious risk for baby include:

• Premature birth
• Low birth weight
• Death

If you’re wondering if there’s any way to reduce the risk of preeclampsia, I have good news! The Cleveland Clinic recommends taking a baby aspirin daily to decrease the risk of developing preeclampsia by about 15%. They also recommend taking steps to reduce the risk of hypertension prior to pregnancy.

Recommendations

• Follow a healthy diet
• Reduce sodium intake
• Maintain a healthy weight
• Stay active
• Consume alcohol in moderation (prior to pregnancy)

Interested in raising awareness of this life-threatening disorder? The Preeclampsia Foundation suggests becoming involved by:

• Participating in a local awareness walk.
• Sharing a personal experience related to preeclampsia here.
• Joining the Preeclampsia Foundation Community Connection Group.
• Participating in a fundraiser.

You can also share information about the foundation through social media. Through raising awareness and informing others of the details of preeclampsia, we can provide education that will Predict Prevent and Prevail.

Written by: Caitlin Mathews-Smith, Family and Consumer Sciences, Guernsey County, Ohio State University Extension, [email protected]

Reviewed by:  Jessica Lowe, Family and Consumer Sciences, Pickaway County, Ohio State University Extension, [email protected]

Sources:

Centers for Disease Control and Prevention. (2023, June 19). High blood pressure during pregnancy. Centers for Disease Control and Prevention. https://www.cdc.gov/bloodpressure/pregnancy.htm

C. C. medical. (2021, October 14). Preeclampsia: Symptoms, causes, treatments & prevention. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/17952-preeclampsia

Cleveland Clinic medical. (2023, May 1). High blood pressure: What you need to know. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/4314-hypertension-high-blood-pressure#prevention

Preelcampsia Foundation. (n.d.). Preeclampsia – May is preeclampsia awareness month. Preeclampsia Foundation – Saving mothers and babies from preeclampsia. https://www.preeclampsia.org/AwarenessMonth#:~:text=May%20is%20Preeclampsia%20Awareness%20Month%2C%20a%20month%2Dlong%20communication%20campaign,threatening%20hypertensive%20disorder%20of%20pregnancy.

Preeclampsia – signs and symptoms of preeclampsia. Preeclampsia Foundation – Saving mothers and babies from preeclampsia. https://www.preeclampsia.org/signs-and-symptoms

Photo Credits:

Pixabay.

May 2, 2024 by taylor.4411

Healthy meal prep containers with chicken, rice and vegetables

Do busy schedules have you struggling to find dinner ideas? Is there not enough time in the day to cook a family dinner? Learn how to become more efficient in the kitchen with meal prepping ideas to set your day up for success.

There are many different reasons why someone might choose to practice meal preparation. If you are asking yourself, “Why should I take the time to meal prep?” check out some of the benefits that go along with meal prep.

Benefits of Meal Prep

• Save money
• Save time
• Can help with weight control, as you decide the ingredients and portions served
• Can contribute to a more nutritionally balanced diet
• Can reduce stress as you avoid last minute decisions about what to eat, or rushed preparation

Planning your Meal Prep

Since you are the one prepping the food, you can choose what ingredients you are using. If you are wanting to eat healthier meals, choose health-conscious ingredients. Some ideas for what to look for while you are shopping is:

• Use low-fat cheese and low-fat, low-sodium soups.
• With sharply flavored cheese, such as cheddar and parmesan, you can usually reduce the amount in a recipe without sacrificing flavor.
• Try a non-stick cooking spray or a small amount of cooking oil for sautéing instead of a solid fat.
• If you’re using ground beef, look for a low-fat variety or try using ground turkey as a lower fat alternative.
• Check out frozen vegetable side dishes. Avoid ones with added cream, butter, salt, or cheese sauces. You can steam these vegetables quickly in the microwave.
• Add fiber and plant-based protein like beans to vegetable soups and chili to improve the nutritional value.

Meal Prep Techniques

There is no right way to practice meal prep. One way is making a large batch of something and saving the leftovers to eat over multiple days. Another way to meal prep by making breakfast for each day of the week. I have really enjoyed overnight oats as an option. There are some techniques and recipes that have you make your meal in the small rectangle glass bowls and when they cool you pop the lid on to store. Find a few recipes you like and test them out. I find it easiest to prep meals on a Sunday, but make sure you choose a day that works best for your family. Check out these Simple Meal Planner Recipes.

Storage

The storage of your prepped foods is where food safety comes to play. The key to keeping your family healthy and happy is to follow these guidelines to ensure a safe and quality product.  

• Label all prepped items with a date so that you can track when to use them by.
• Rotate stored items so that the oldest foods/meals are kept up front.
• Cooked meals tend to freeze well in airtight containers.
• Foods with high moisture content, such as salad greens, tomatoes, or watermelon, are not recommended as they tend to become mushy when frozen and thawed.
• Blanching vegetables for a few minutes before freezing can help.

The recommended storage times with refrigeration at 40°F or lower cooked foods are:

• 1-2 days; poultry or ground beef
• 3-4 days: Cooked whole meats, fish, and poultry; soups and stews
• 5 days: Cooked beans; hummus
• 1 week: Hard boiled eggs; chopped vegetables if stored in air-tight container
• 2 weeks: Soft cheese, opened
• 5-6 weeks: Hard cheese, opened

The recommended storage times with freezing at 0°F or lower cooked foods are:

• 2-3 months: Soups and stews; cooked beans
• 3-6 months: Cooked or ground meat and poultry
• 6-8 months: Berries and chopped fruit (banana, apples, pears, plums, mango) stored in a freezer bag
• 8-12 months: Vegetables, if blanched first for about 3-5 minutes (depending on the vegetable)

With busy summers beginning, starting to practice meal prep can have multiple benefits for you. Have a stress-free summer by utilizing some of these do ahead tips and techniques.

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

Reviewed by: Jennifer Little, Family and Consumer Sciences Educator. Ohio State University Extension, Hancock County

References:

Centers for Disease Control and Prevention. (2023, August 16). Planning Meals and Snacks. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/healthy_eating/meals.html

Food Safety and Inspection Service. Safe Minimum Internal Temperature Chart | Food Safety and Inspection Service. (n.d.). https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/safe-temperature-chart

Meal Prep Guide. The Nutrition Source. (2020, October 2). https://www.hsph.harvard.edu/nutritionsource/meal-prep/

Simple meal planner recipes. Extension. (2020, September 22). https://extension.unh.edu/resource/simple-meal-planner-recipes

As I recently reminisced with a group of friends, interwoven in our conversation were comments about our use of technology when we were teens. We wrote letters to one another instead of sending emails. We made very short long-distance calls rather than texting. We even took photos on a camera with film that had to be developed!

In the last week I have become the parent of a teenager. This is a time of transition in my parenting style. We want to raise young people who can not only function on their own but make good and wise choices and be of benefit to others and society. Therefore, we should be well-informed parents on the topics below when it comes to teens and screens.

Cyberbullying: Bullying is a tale as old as time, but technology allows for increased opportunities to harass others without limitations of time and space. This often leads to silent and continued suffering for teens. One of the best resources that I have found on this topic is from the Cyberbullying Research Center. This is co-directed by two professors of criminal justice from the University of Wisconsin and Florida Atlantic University.

They define cyberbullying as: “willful and repeated harm inflicted through the use of computers, cell phones, and other electronic devices. This includes incidents where adolescents use technology to harass, threaten, humiliate, or otherwise hassle their peers.” According to their research over the past 13 years, 28 percent of students have experienced cyberbullying in their lifetimes.

Online predators: A 2014 Oklahoma State University study explored teacher and counselors’ perceptions of preventing sexual assault from online predators. They identified five themes that contribute to this problem including lack of parental supervision, social networking websites and chat rooms, teenagers need for relationships, instant gratification among teenagers, and lack of education for parents. A Cornell University study from 2013 showed that many parents were underestimating risky online behavior of their children.

One idea I find particularly interesting is creating a family online safety contract with expectations for both child/teen and parents. There are lots of examples to set the stage for some great discussions about boundaries. Having “parental controls” turned on is not the same as having conversations with your tweens and teens about expectations while online.

The lingo: I laughed at a t-shirt I saw the other day that said, “No one prepares you for the transition from Ma-ma to Mommy to Mom to Bruh.” Teens have always had their own language. One way to decode or to better understand abbreviations and acronyms is through the Common Sense Education Digital Glossary or Cyberbullying Research Center Glossary. They can help you understand vamping and doxing, the difference between TikTok and Yik Yak, YOLO, FOMO, PAP and POS.

All in all, the worst thing we can do as parents is hand youth a tablet, phone or laptop and just hope they will be safe. We wouldn’t say, “Here’s a car. Drive it whenever you want, however you want, anywhere you want.” The most important thing we can do is to talk with our tweens and teens about the good and the bad and set clear expectations. Adolescents don’t think about the future or consequences the same way that adults do. That is why they have us in their lives. It is both a great privilege and challenge to be in this interdependent coaching phase of parenting a teen.

Written by: Emily Marrison, Family and Consumer Sciences Educator, Ohio State University Extension Coshocton County

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

Sources:

Cyberbullying Research Center (2020) Summary of Our Cyberbullying Research (2007-2019) https://cyberbullying.org/summary-of-our-cyberbullying-research

Baghurst, T., Alexander, R., Tapps, T. (2014) Academic Exchange Quarterly Winter Volume 18, Issue 1 Ways To Protect Students From Online Predators. http://rapidintellect.com/AEQweb/t5414v4.pdf

Segelken, H.R. Cornell Chronicle (October 202, 2013) Parents could be clueless about risky online behavior. https://news.cornell.edu/stories/2013/10/parents-could-be-clueless-about-risky-online-behavior

PureSight Online Child Safety (2020) Family online safety contract. https://puresight.com/Useful-tools/family-online-safety-contract.html

Common Sense Education (2020) Digital Glossary. https://www.commonsense.org/education/digital-glossary

Hinduja, S. and Patchin, J.W. Cyberbullying Research Center (2020) Glossary: Social Media, Cyberbullying, & Online Safety Terms To Know https://cyberbullying.org/social-media-cyberbullying-online-safety-glossary.pdf

May 28, 2020 by Emily Marrison

Raising children in this ever-changing digital world can be a challenge. Some articles warn of the dangers of screens, while others urge us to help our kids keep up with technology. Caregivers are often actively encouraging these forms of passive entertainment, and electronic devices are always available as babysitters. Some factors for a child’s excess screen time could be the need for the caregiver to address everyday household activities or an exhausted caretaker who simply needs a break.

Too much screen time can have negative effects on children regardless of the device. So before turning that device over to your child, there are some things that you should consider first. According to Mayo Clinic, too much screen time can have unhealthy effects as a child grows and has been linked to:

• Obesity
• Irregular sleep and shorter duration of sleep
• Behavioral problems
• Loss of social skills
• Attention deficit
• Cognitive delays
• Impaired learning
• Violence

The American Academy of Pediatrics (AAP) discourages media use by children younger than 24 months. Video chatting with family and friends is an exception which is considered quality time interacting with others. Children between ages 2 and 5 should be limited to one hour or less a day of quality and educational programming. The following is suggested to ensure safe and quality screen time:

• Do your homework: Research games and apps before getting them for your child. Search for games and apps that educators and doctors suggest. Organizations such as “Common Sense Media” can help you determine what is appropriate.
• Always be present: Be with young children during screen time and interact with them.  Discuss what you are watching with your child.  
• Schedule plenty of non-screen playtime:  Family meals and bedtimes are important times to put the screens away and interact with your child. Preschoolers learn by physically interacting with others and their surroundings.
• Discourage screen use in your child’s bedroom or at bedtime: Screen use in the hour before bed can stimulate your child. The blue light from televisions, computers, tablets and phones might suppress melatonin levels and delay sleepiness.

You can help ensure a safe and healthy digital atmosphere by developing household rules. As your child ages, you will need to review and adjust the rules by deciding how much media your child should use each day and what is age appropriate.

As caregivers of young children, it can be hard to maintain a healthy family balance and keep up in these demanding times. Even elementary school-aged children have been completing school work online and participating in Zoom sessions, which has most likely increased their usual screen time. Now that the school year is ending, this could be a great transition opportunity to set device and screen time rules for the summer months.

Many of us can fall short when it comes sticking to device rules. Managing the use of screens and media will be an ongoing challenge as your child grows. You might have a rough day, week or even month, and it’s ok. Don’t beat yourself up over it. Today is always a good day to try again.

Written by: Emily Marrison, Family and Consumer Sciences Educator, OSU Extension Coshocton County and Alonna Hoffman, Agriculture and Natural Resources and 4-H Youth Development Program Assistant, OSU Extension Coshocton County

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

Sources:

Mayo Clinic. (June 20, 2019) Screen time and children: How to guide your child. https://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/screen-time/art-20047952

American Academy of Pediatrics. (November 2016) Media and young minds. https://pediatrics.aappublications.org/content/138/5/e20162591

Common Sense Media https://www.commonsense.org/

Photo credits

https://pixabay.com/photos/boy-mobile-phone-addiction-phone-3360415/

https://pixabay.com/photos/baby-boy-child-childhood-computer-84626/

November 3, 2020 by Emily Marrison

Each November we take time to recognize National Diabetes Month and American Diabetes Month. In the last 20 years, the number of adults in the US diagnosed with diabetes has more than tripled, reaching 34.2 million people with diabetes (about 10.5 percent of the US population). Here in Ohio nearly one million adults have diabetes and an additional 300,000 have diabetes but do not know it.

Diabetes does not just affect adults. That is why the National Diabetes Month campaign this year is “Taking Care of Youth Who Have Diabetes”. According to the National Institute of Diabetes and Digestive and Kidney Diseases, diabetes is one of the most common chronic conditions in school-age youth in the United States, affecting about 193,000 youth under 20 years old. It is important to help your child or teen develop a plan to manage diabetes, and work with their health care team to adjust the diabetes self-care plan as needed.

Here are some tips to consider for your youth’s diabetes self-care plan:

• Manage blood glucose levels. Make sure your child or teen takes their medicines as prescribed, at the right time, and the right dose.
• Encourage healthy habits. Follow a healthy eating plan (especially if your youth is taking insulin), get enough sleep, and aim for regular physical activity.
• Stay prepared for emergencies. A basic “go-kit” could include medical supplies and equipment, professional contact lists, and a medication list including doses and dosing schedules.
• Monitor for diabetes complications. Early diagnosis and treatment can help reduce risk for heart disease, vision loss, nerve damage, and other related health problems.
• Seek mental health support. Encourage them to connect with other youth who have diabetes. Youth may not be used to talking about feeling anxious or alone about their diabetes. Consider summer diabetes camps near you.

I am a parent, but my children do not have diabetes. This information left me wondering, “But what can I actually do to help?” What can we as friends and neighbors do to be supportive of kids with diabetes? I came across some research involving in-depth interviews with children who have type 1 diabetes.

They found that these youth mentioned the most positive supporters were sensitive to their needs, but not overly protective. The researchers termed these folks as helpers and normalizers. Most children mentioned their friends who are willing to wait. These friends will wait to eat until the child with diabetes is able to eat. They will wait to eat a food in front of their friend with diabetes until they know they can eat it too. I encourage you to discuss this with the kids or grandkids in your life. Encourage them to be a helper and a friend who waits.

Please check out recorded videos from this summer’s Dining with Diabetes Cooking Demonstrations.  There is also a free online course called Dining with Diabetes Beyond the Kitchen. This is a self-paced course with topics like making healthy choices when eating at restaurants, grocery shopping, or planning weekly meals.

Written by: Emily Marrison, Family and Consumer Sciences Educator, OSU Extension Coshocton County

Reviewed by: Dan Remley, Field Specialist, Food, Nutrition, Wellness, OSU Extension

Sources:

Rankin, D., et al. Pre‐adolescent children’s experiences of receiving diabetes‐related support from friends and peers: A qualitative study. Health Expectations. 2018; 21(5): 870-877. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6186536/

Centers for Disease Control and Prevention (CDC). National Diabetes Statistics Report 2020. https://www.cdc.gov/diabetes/data/statistics-report/index.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fdiabetes%2Fdata%2Fstatistics%2Fstatistics-report.html

Ohio Department of Health. Ohio Diabetes Action Plan 2018. https://odh.ohio.gov/wps/portal/gov/odh/know-our-programs/chronic-disease/data-publications/ohio-diabetes-action-plan-2018