September 2024

November 18, 2021 by Shannon Carter

This time of year is prime for a tasty cup of cold cider… or even a steaming mug of hot mulled cider. Did you know that cider can be good for you? That’s right, apple cider is packed with nutrition and contains compounds that have many health benefits.

What is the difference between apple juice and apple cider? While both apple juice and apple cider come from juiced apples, cider has bits of apple pulp in it and may or may not be pasteurized. Apple juice has been filtered and pasteurized to kill bacteria.

Cider is packed with nutrition. At only 120 calories in an 8 ounce glass, it has several vitamins and minerals, such as: Potassium, Calcium, Iron, Vitamin A and Vitamin C.

Apple cider contains antioxidants in the form of polyphenols, a plant-based compound. These antioxidants can lower the risk of cancer, diabetes and heart disease by helping the body to fight against free radicals and cell damage. Polyphenols may also help to decrease inflammation in the body.

Reduce risk of cardiovascular disease. Cider contains health-promoting phytonutrients that can  slow the oxidation process of bad cholesterol. This cholesterol contributes to buildup of plaque in arteries which increases the risk for heart disease.

Improve regularity. Because apple cider is not filtered like apple juice, it still contains a good amount of pectin. As a soluble fiber, pectin can help improve regularity and help with constipation or irritable bowel syndrome.

Hydrate. Apple cider is comprised mostly of water so it is easy to drink. You can dilute cider with water to reduce your sugar intake.

There are risks associated with drinking cider that has not been pasteurized. Unpasteurized cider could possibly contain bacteria such as Salmonella or E. coli., especially if the cider was made from apples picked off the ground. Be sure to check the package label for pasteurization. If you are still unsure, you can heat your cider on the stove to a gentle boil, stirring to distribute heat.

For hot spiced cider, see this recipe from University of Illinois Extension:

• 1 gallon naturally sweet apple cider
• 1 cup brown sugar
• 4 cinnamon sticks, broken in half
• 1 Tablespoon whole cloves
• 1 Tablespoon whole allspice

Tie cinnamon, cloves and allspice together in cheesecloth or use a coffee filter tied with string. Combine cider and brown sugar in a large pot. Add spices. Bring mixture to a slow boil. Then turn heat down and simmer for 5 to 10 minutes. Remove spice bag from pot. Serve hot cider in mugs. Spiced Apple Cider may be kept warm in a slow cooker on low setting. Yield 18 servings.

Try a glass of cider and drink to your health!

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

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

Sources:

August 1, 2011 by Michelle Treber

• 

  Fruits & Veggies

• We all know we need to eat more fruits and vegetables.  How do we do it?  It takes a little planning to make it happen.   Here are some tips to help you increase your number of servings.   One of the best things to do is to take the time to clean and cut up vegetables when you get home from the farmer’s market or store.  Place them in small bags or containers so they are portable and easy to use.  I routinely cut up celery and carrots and place them in small bags.  It makes it easy to pick up a bag for a snack or for my packed lunch.  Here are some additional tips to help you.

At Breakfast

• Begin with a piece of fresh fruit, 100% juice or fresh fruit cup
• Add veggies to omelets or other egg dishes.  Try peppers, onions, spinach, broccoli or asparagus for a new twist.
• Top cold cereal with berries, peaches, or dried fruits (cranberries, raisins, etc.)
• Mix additional fresh fruit into fruit flavored yogurt.
• Top pancakes or waffles with cut up fresh fruit such as strawberries and bananas.  You can also add diced fruit or berries to your pancake batter.

At Lunch

• Try a veggie pizza.
• Enjoy cut up vegetables or fruit with a low fat dip.
• Enjoy a bowl of vegetable soup. 
• Enjoy a salad with lots of different vegetables and fruits.  Use low calorie dressing or a small amount of oil and balsamic vinegar.
• Microwave a sweet or white potato.  Top with a little shredded cheese and broccoli.
• Enjoy fruit as a dessert.  Look for fruits that are in season such as berries, peaches and melons.

At Dinner

• Add shredded carrots or zucchini to meatloaf, casseroles.
• Include chopped vegetables in pasta sauce or lasagna (try shredded carrots or zucchini).
• Replace part of the meat, chicken or fish in a casserole with cooked dried beans or peas.
• Grill vegetable and fruit kabobs.

For Snacks

• Keep cut up raw vegetables in a clear container in the refrigerator.
• Have a bowl of fresh fruit on the counter.
• Make a smoothie from yogurt, a half cup of juice and a cup of berries or piece of fruit.
• Try low sodium vegetable or 100% fruti juice.
• Eat frozen grapes.
• Make fruit kabobs with pineapple, berries, bananas, melons and grapes.

Remember that small steps help you achieve your goal of eating more fruits and vegetables.  Most are low calorie and full of nutrients,
vitamins and fiber.  Pick an idea that you like and make it part of your routine.   Once it becomes routine, try another idea.  One positive lifestyle decision can motivate you to make another positive decision.  You will feel better as you begin your journey towards healthier living. 

Source:  University of Georgia College of Agricultural
and Environmental Sciences and the U.S. Dept. of Agriculture cooperating.  Bulletin # 126-5.  August 2005.

September 12, 2024 by taylor.4411

I recently moved into a new house and realized how much I have, including many household items I never or rarely use. This made me consider why I should de-clutter my life and live more simply. You may also be thinking about all the items you have stored in your basement or in storage that you never use. De-cluttering can help improve mental health and create a more enjoyable space. Here are some ways that de-cluttering can benefit your life.

Benefits of De-cluttering:

• Less to clean
• Less to organize
• Less stress
• Less debt
• More financial freedom
• More energy for your greatest passions

Now that we know how de-cluttering can benefit your life, here are some ways you can begin the de-cluttering process.

Tips for De-cluttering Your Space:

• Start small by focusing on one area each day. Make a list of each room in your home that needs to be organized and de-cluttered, then tackle one space each week.
• Ask a friend or family member to help you. Make the task more enjoyable by inviting friends or family to keep you company.
• Begin cleaning with a positive mindset. There’s no right way to de-clutter, so practice a positive mindset and think about what you want to accomplish.

After you have de-cluttered your space, you might be wondering, “what am I supposed to do with all this stuff?” There are multiple ways you can repurpose or donate the items you de-cluttered.

• Keep- If you use the item regularly, clear bins are also an option as they help you to know what you have and are stack-able for increased storage capacity.
• Share- Someone may be in need and benefit from your donation of the item.   
• Discard- Check local recycling centers for items they will accept.
• Sell- You may be able sell on Facebook Marketplace, Craigslist or various other online platforms.  There are also many resale shops that will sell items for you or even purchase them from you
• Uncertain- Limit this option, find a place to store these items and revisit with the Keep or Toss questions in a month or so.

For more information and inspiration, go to:

https://wayne.osu.edu/news/declutter-project

De-cluttering your space can have many benefits for your overall quality of life. By starting small, getting the help of friends or family, and maintaining a positive mindset, you can begin the de-cluttering process and create a more enjoyable living space. Embracing a simpler, more organized lifestyle can lead to less stress, more energy for your passions, and a greater sense of contentment. So, take the first step towards de-cluttering and enjoy the positive impact it can have on your life.

For more information on de-cluttering and mental health check out my blog at https://livehealthyosu.com/2023/08/31/decluttering-for-mental-health/

Resources:

Becker, J. (2024, May 13). How to declutter your home: 10 creative decluttering tips. Becoming Minimalist. https://www.becomingminimalist.com/creative-ways-to-declutter/

University, U. S. (2023, December 14). The mental health benefits of decluttering. USU. https://extension.usu.edu/mentalhealth/articles/the-mental-benefits-of-decluttering

Written By: Megan Taylor, Extension Educator, FCS/4-H Youth Development, Ohio State University Extension

Reviewed By: Jennifer Little, Extension Educator, Family and Consumer Sciences, Ohio State University Extension

September 10, 2024 by LittleJ

While many think about pears only at Christmas, when we sing the beloved “12 Days of Christmas” or, as with my family, when we received the gift delivery of a box of perfect Bartlett pears. In Ohio, however, fall is pear season and a great time to be thinking about what to do with all the pears readily available at the local farmers’ market, grocery store or even in our own back yard. 

With over 3000 varieties of pears cultivated worldwide, there is a pear for every taste and occasion.  According to USAPears.org, there are 10 varieties commonly grown in the United States, including those with very soft and juicy textures when ripe, such as the Bartlett or Starkrimson to those that have a crispness more like an apple, including the Seckel or Bosc pear. As a result, pears are very versatile and can be used in sweet dishes and savory dishes, from crisps to soups. In addition, they can be substituted for apples in most recipes, as they are similar in texture and size.

Not only are pears good tasting, but they are good for you, too. Pears provide a variety of health benefits, due to the vitamins & minerals, antioxidants and fiber they contain, and all with only about 100 calories. Here are a few ways pears help our health in addition to tickling our tastebuds:

• Pears are a source of vitamins B6, C and K, as well as potassium. 
• Pears are high in soluble fiber, in the form of pectin, and provide ¼ of our daily fiber needs in one serving.  Fiber is good for digestive health and helps lower cholesterol.
• Pears are better for blood sugar.  Pears are considered a low glycemic food, which means eating them alone won’t cause a rapid rise in blood sugar, despite their sweet taste.  One study also found that participants decreased their risk of Type 2 diabetes by 3% with every serving of pears eaten per week.
• Pears are good sources of 2 antioxidants:  Flavonoids and Anthocyanins which reduce inflammation and may lower risk of diabetes, cancer, heart disease, infections, dementia and Parkinson’s disease.

There are many ways to enjoy pears, whole as a snack, chopped in a salad, baked into a bread or dessert, or made into pear butter or preserves. When selecting pears for purchase, keep in mind that pears do not ripen on the tree, so time should be allowed for storage at room temperature to allow for ripening/softening. Check the neck of the pear, near the stem, when it begins to “give” under the pressure of your thumb or finger, the pear is sweet and ready to eat. Ripe pears can be stored in the refrigerator to slow further ripening to prolong optimal texture for eating fresh. Be sure to wash the outside of the pear with clean water before eating or using in a recipe.

Try this PEARfically delicious apple crisp alternative – Roasted Pear Crumble from USAPears.org, made with oatmeal and served with lowfat yogurt.

Sources:

USAPears.org  website. Pear Bureau Northwest. https://usapears.org/pear-varieties/ and https://usapears.org/recipe/roasted-pear-crumble-honey-yogurt/.

5 Health Benefits of Pears.  Cleveland Clinic Health Essentials website. https://health.clevelandclinic.org/benefits-of-pears .   Published November 7, 2023.  

Author: Jennifer Little, Extension Educator, Family and Consumer Sciences, Hancock County

Reviewer: Megan Taylor, Extension Educator, Family and Consumer Sciences/4-H, Union County

Um, um, ah…my almost five year old daughter has been struggling with stuttering for the past few months. Stuttering by definition is a disruption of speech. This can look and sound different from child to child. Some of the most common stutters are:

• Repeating sounds, syllables or words like W-W-What
• Prolonged sounds for example SSSend
• Using interjections such as um, like, ah
• Blocked speech, mouth open but no words coming out
• Being out of breath or nervous while talking
• Increased stuttering when tired, excited or stressed
• Being afraid to talk

While often concerning to parents, stuttering is common and often a normal part of speech development. Early signs of stuttering usually show up between 18-24 months as there is an increase in vocabulary which results in children putting together sentences. However, it can also show up later, usually between the age of two to five and may come and go through time. My daughter for example, started with a mild stutter at age 4, disappeared after a few months, and then reappeared just a few months ago.

Mom and her daughter child girl are talking and laughing.

There is no agreed upon reason for stuttering, but there are a few theories. One is that the brain’s messages for speaking has a disconnect with the muscles needed for speech, in other words our words cannot keep up with what our brain wants to say. Another is that stuttering has a large genetic component and can be passed from parent to child.

As a parent with a child that has a stutter it can be really frustrating at times. Here are some tips to help your child:

• Don’t interrupt your child or tell them to start over
• Don’t tell them to think before they speak
• Don’t tell them to slow down or take your time-these comments can make them self-conscious about their speech
• Don’t make your child speak correctly at all times
• Don’t finish their sentences for them, even if you anticipate what the end might be
• Do let your child finish their thoughts and sentences before responding
• Do slow down your own talking so they may match your own calm and pace
• Do maintain eye contact with your child when they are speaking
• Do encourage talking about fun and easy topics

Most of the time stuttering will go away on its own. However, if stuttering lasts more than six months, is impacting your child’s life, or you notice other concerning symptoms ask your pediatrician for a referral to a speech language pathologist for an evaluation. As a parent of a child with a stutter it can be difficult for both the parent and child; her younger brother tends to interrupt while she is trying to get her words out, I try my best to not finish her sentences. But with some time and some patience we will get through this together.

References: KidsHealth (March 2022). Stuttering. https://kidshealth.org/en/parents/stutter.html
John’s Hopkins Medical Center (n.d.) Stuttering in Children https://www.hopkinsmedicine.org/health/conditions-and-diseases/stuttering

Written by: Katie Schlagheck, Family and Consumer Sciences Educator Ottawa & Sandusky Counties, Ohio State University Extension

Reviewed by: Holly Bandy, Family and Consumer Sciences Educator, Stark County, Ohio State University Extension

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September 5, 2024 by shumaker68

Have you ever been at an event or facility and thought, “I wonder what else they’ve touched?” or “I wonder how fresh that is?”  When was the last time you (or someone in your family) had an unexplainable illness or general gastrointestinal distress? You are not alone.

The Centers for Disease Control and Prevention estimates that each year roughly 1 in 6 Americans (or 48 million people) gets sick, 128,000 are hospitalized, and 3,000 die of foodborne diseases.  These numbers are from 2011, the best data we have right now. I wonder what true 2024 numbers would look like.

September is National Food Safety Month, so let’s dig into it and explore what we can do stay safe. The Partnership for Food Safety Education has identified these CORE FOUR food safety practices.

A person washing produce at a sink under running water.

Clean: Keep everything clean. Hands, surfaces, equipment, etc.

• Wash your hands with warm water and soap before and after handling and food and after touching pets, changing diapers, using the bathroom, or touching ANYTHING that could contaminate your hands.
• Wash all kitchen equipment with hot soapy water after each use and before using with another food.
• Wash all fresh fruits and vegetables under cool running water. Rub/scrub firm skinned produce.
• Wash/change kitchen towel and wash cloths frequently.

Separate: Don’t cross-contaminate

• Prevent the spread of illness-causing bacteria by separating raw meat, seafood, poultry, and eggs from produce and other foods in your shopping cart and shopping bags.
• Continue this separation at home by storing in different parts of the refrigerator and using different cutting boards for each item.
• Any container/dish that held raw meat must be properly washed and rinsed before it can safety be used for cooked food.

Cook: Always check for a safe internal temperature.

• The safe minimum internal temperature for each food is high enough to destroy harmful bacteria most associated

  Taking the internal temperature of a turkey using a food thermometer.

  with that food item. An accurate food thermometer is a valuable kitchen tool! Color is not a reliable indicator of doneness.

• Minimum internal Temperatures:
  • Roasts and steaks – 145 °F
  • All poultry – 165 °F
  • Ground meat (except poultry) – at least 160 °F
  • Fish – 145 °F
  • Cook eggs and dishes containing eggs – 160 °F
  • Reheating anything – 165 °F. Sauces, soups, and gravy can be heated to a boil.
• When cooking or reheating in a microwave, always cover, stir, and rotate food for even heating.

Chill: Refrigerate quickly.

• Put perishables away as soon as you get home from the grocery store.
• Limit the time any perishable food spends at room temperature to not more than two hours (one hour if the temperature is above 90 °F). Any food that has been out longer than this should be discarded.
• Divide substantial amounts of food into smaller containers for faster cooling.

None of these things are difficult to do. However, when we get busy or distracted, these things can also be some of the first we forget. We really should be celebrating (supporting) food safety every day.

Written by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Reviewed by: Laura Halladay, Family and Consumer Sciences Program Specialist, Ohio State University Extension

Centers for Disease Control and Prevention. (2018, November 5). Estimates of foodborne illness in the United States. Centers for Disease Control and Prevention. https://www.cdc.gov/foodborneburden/index.html

Partnership for Food Safety Education. (n.d.). National Food Safety Education Month. Partnership for Food Safety Education. https://www.fightbac.org/nfsem/

Photos from adobe stock/adobe express

September 3, 2024 by llhalladay

Sleep deprivation and sleep deficiency are very common; an estimated 50 to 70 million adults meet the medical criteria for sleep deprivation. While sleep deprivation is defined as not getting enough sleep, sleep deficiency is a broader term that includes not getting enough sleep but also sleeping at the wrong time of day, not sleeping well, or a sleeping disorder that prevents sleep quality and quantity. Virtually everyone has experienced sleep deprivation at some point. Prolonged sleep deprivation leads to long-term complications.

Our bodies need sleep to restore vital systems and perform essential functions; we are cheating our bodies by not getting enough sleep. Chronic deprivation and deficiency may lead to chronic health conditions, including depression, diabetes, heart disease, high blood pressure, obesity, and strokes.

Sleep deficiency may look different between children and adults; children may appear more active, hyper, or have trouble focusing, leading to misbehavior or negatively affecting their performance at school. It is a myth that your body will adapt and learn to get by on less sleep with no negative effects.

The average amount of sleep we need by age:

• Newborns (up to 3 months old): 14 to 17 hours.
• Infants (4 to 12 months old): 12 to 16 hours, including naptime.
• Young children (1 to 5 years old): 10 to 14 hours, including naptime.
• School-aged children (6 to 12 years old): 9 to 12 hours.
• Teenagers (13 to 18 years old): 8 to 10 hours.
• Adults (18 years and up): 7 to 9 hours.

The Harvard Medical School recommends these 8 secrets to improve sleep quality and quantity.

1. Exercise – boosts the effect of natural sleep hormones. However, be careful not to exercise too close to bedtime because exercise can be a stimulant.
2. Reserve your bed – don’t treat your bed as an office or a place to watch TV, scroll on your devices, or text.
3. Keep it comfortable – Ambience matters; make your bedroom a comfortable space—ideally, a quiet, dark, and cool environment.
4. Sleep routines – even for adults. Having a regular bedtime ritual will signal your body that it is time for sleep.
5. Eating – going to bed hungry can be a distraction, as is going to bed very full. Avoid big meals within 2 – 3 hours of bedtime, but if you are hungry, eat a small snack.
6. Avoid alcohol and caffeine – while alcohol can appear to make you sleepy, it actually acts as a stimulant that disrupts the quality of sleep. Caffeine is a stimulant that affects individuals differently; it may be best to avoid caffeine after a certain time each day.
7. De-stress – daytime worries can sometimes surface and act as a stimulus. Exercising not only improves your sleep but can help reduce stress. Also, having a nighttime routine can allow your body to decompress before bed.
8. Get checked – common sleep disruptors like the urge to move your legs, snoring, or acid reflux may be a sign of something else; if these symptoms keep you up at night or affect your sleep quality, see your doctor for an evaluation.

Written by: Laura Halladay, Family and Consumer Sciences Program Specialist, Ohio State University Extension

Reviewed by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Harvard Medical School. (2023, November). 8 secrets to a good night’s sleep. Harvard Health. https://www.health.harvard.edu/newsletter_article/8-secrets-to-a-good-nights-sleep

Sleep deprivation: What it is, symptoms, treatment & stages. Cleveland Clinic. (2024, August). https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation

U.S. Department of Health and Human Services. (2022). What are sleep deprivation and deficiency?. National Heart Lung and Blood Institute. https://www.nhlbi.nih.gov/health/sleep-deprivation