March 2025

January 25, 2018 by jmlobb

We all know that there are many reasons to eat more fruits and vegetables. Baking a batch of muffins is a great way to add extra produce to your diet, especially if you have overripe fruit or vegetables that you want to use before they spoil. Apples, pears, carrots, zucchini, bananas, berries and citrus fruits make great additions to baked goods. To bake a healthy treat, search for or modify a favorite recipe with your favorite fruits or veggies and these tips:

1. Substitute half the all-purpose flour with whole-wheat flour for extra fiber. Note that substituting more than half may yield muffins that are too dense.
2. Substitute half the oil with applesauce or half the butter with plain, nonfat yogurt to reduce the fat content. This tip works well for muffins because they are baked in a tin, but it does not work well if you are baking without a mold; for example, if you are making cookies on a cookie sheet.
3. Cut back on the sugar. The sugar content of most recipes can be cut by up to half without changing the flavor of the end product.
4. Add small amounts of spices like cinnamon, nutmeg, allspice or cloves to sweeten your product without adding calories.

My favorite muffin recipes involve whole grains such as whole wheat flour or oats; applesauce; spices; and various fruits and vegetables. These recipes result in healthy treats that can be eaten right away OR frozen for quick, pre-portioned breakfasts or snacks. Here are a few that I have tried and enjoyed, or that I would like to try:

Do you have a favorite muffin recipe to share? If so, let us know by commenting below!

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

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

Sources:

Brinkman, P. (2015). Modifying a Recipe to be Healthier. OhioLine. https://ohioline.osu.edu/factsheet/HYG-5543

Fruits and Veggies More Matters. Top 10 Reasons to Eat MORE Fruits and Vegetables. https://www.fruitsandveggiesmorematters.org/top-10-reasons-to-eat-more-fruits-and-vegetables

June 20, 2024 by kstewart43793

Most of us have heard the old saying, “It’s not about the heat, it’s about the humidity”. In some instances, we have both. I once heard a weather forecaster refer to a 3-H Day, hazy, hot, and humid. When the temperature and the relative humidity are combined, it gives us the heat index and this tells us how hot it really feels. Extreme Heat warnings are issued whenever the heat index feels like 86 degrees F or higher. This means that people are at a increased risk for heat related illnesses or even fatalities. So, when the weather forecast says actual temperatures in the 90’s we should all use more caution with outdoor activities during those times. Some groups like seniors or young children are at even more risk. Outdoor workers are more exposed to heat and heat stress illness. as well.

According to a recent CFAES Safety and Compliance bulletin:

Heat Stress Illness includes:

Heat stroke – This is the most serious heat related effect. Heat stroke occurs when the body temperature increases above 104° F.  Signs and symptoms: confusion, loss of consciousness, seizures, and lack of perspiration. This condition must be treated as a medical emergency and the employee must receive immediate medical attention.

Heat exhaustion – Signs and symptoms:  headache, nausea, dizziness, weakness, irritability, confusion, thirst, heavy perspiration, and a body temperature greater than 100.4° F.

Heat cramps – Signs and symptoms: muscle pains usually caused by the loss of body salts/fluids, this can happen later as well. People should replace fluid loss by drinking water and/or carbohydrate-electrolyte liquids every 15 to 20 minutes.

Heat rash – Heat rash is caused by excessive perspiration and looks like a red cluster of pimples or small blisters.

Dehydration – Dehydration is a major factor in most heat disorders. Signs and symptoms: increasing thirst, dry mouth, weakness or light-headedness, darkening of the urine or a decrease in urination.”

Sometimes the nature of outdoor work doesn’t include shade. Tips for the pros that work outside can also apply to everyone else dealing with extreme heat. Light colored and breathable clothing; drink plenty of water about every 15 minutes drink some water; limit caffeine intake; get plenty of rest; take breaks and cool down when you can; avoid heavy, hot salty foods.

Be mindful of sun exposure as well on these hot sunny days. Reducing sunburn risk by not going out during the hottest part of the day (10am-4pm). Apply sunscreen; use lip protection; and wear sunglasses, a wide brimmed hat to protect head neck and ears, and protective clothing.

Look for low-cost cooling areas if possible. Public libraries, congregate dining centers for seniors are often climate controlled, as well as shopping malls and museums. Sometimes a little respite from the heat helps a lot. Stay hydrated! Stay safe when the heat indexes rise.

Writer: Ken Stewart, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Monroe County.

Reviewer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.

Crank up Here Comes the Sun by the Beatles, grab something warm to drink, and enjoy this quick primer on the 2024 Winter Solstice and how to celebrate this passage of time.

What is the Winter Solstice? The Winter Solstice occurs the moment the sun reaches the Tropic of Capricorn, which is the maximum tilt away from the sun. The significance of this event is that, in terms of sunlight, everyone living in the Northern Hemisphere experiences the shortest day and longest night of the year.

In meteorological terms, the Winter Solstice marks the official start of winter in the Northern Hemisphere. In Ohio, this will occur on Saturday, December 21st at 4:19 AM.

Here are four ways you and your family can observe and celebrate the Winter Solstice, indoors and outdoors:

1. Look At Your Shadow
If it is a sunny day, go outside around noon and check your shadow on the Winter Solstice. Even better, measure your shadow and remember how long it is. You can measure your shadow on other days of the year, but it will never be as long as it is on the Winter Solstice. This is because the sun is at its lowest point in the sky and therefore, casts the longest shadows of the year. Visit this NASA link to see a beautiful image that shows how the sun moves across the sky throughout the year and creates a fascinating pattern called an analemma.

2. Attend a Winter Solstice Celebration
Many parks, nature centers, and other outdoor venues hold Winter Solstice events. For example, in southwest Ohio, Fort Ancient Earthworks and Nature Preserve holds an annual sunrise celebration. On the morning of the Winter Solstice, the sun strategically rises through a gap in the Fort Ancient earthworks. In central Ohio, the Chadwick Arboretum hosts an annual Labyrinth Walk and Conifer Tour. For events close to you, try a quick internet search to find a Winter Solstice celebration near you.

3. Read About the Winter SolsticeMake a trip to your local library to find children’s books about the Winter Solstice. Snuggle up, light a fire or a candle, drink hot cocoa, and read a book together. Some book suggestions are:

• The Longest Night by Marion Dane Bauer
• The Shortest Day: Celebrating the Winter Solstice by Wendy Pfeffer
• The Solstice Badger by Robin McFadden

4. Rest and Reflect
Paying attention to nature and the four seasons is a healthy way to be mindful. It allows you to be fully present in the moment and recognize that life is about change. We change and the seasons change. Pausing to recognize the Winter Solstice connects us to the people, traditions, and memories that have come before us. The cold days and the long nights are perfect for rest, reflection, and setting your intentions for the new year and the next season of life.

Wishing you a wonderful and cheerful Winter Solstice! May the coming days bring warmth, light, and peace.

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

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

National Aeronautics and Space Administration (2007, June 17). Astronomy Picture of the Day. https://apod.nasa.gov/apod/ap070617.html

Stanton, L. (n.d.) Mindfulness. Ohio State University Extension, Warren County. go.osu.edu/mindful-warren-co

Stanton. L. (n.d.). Nature matters. Ohio State University Extension, Warren County. go.osu.edu/nature-matters

Van Gordon, W., Shonin, E. & Richardson, M. (2018). Mindfulness and nature. Mindfulness (9), 1655–1658 . https://doi.org/10.1007/s12671-018-0883-6

Photo Credits:
© Winter solstice. Adobe Stock.

© Lizzy Komen. Winter shadows in the snow. Adobe Stock.

© Teddy and Mia. Winter Solstice greeting. Adobe Stock.

January 9, 2025 by erinrugg

Most children are returning back to school this week after at least a couple of weeks off. While the holiday season is a magical time for families, it can throw school routines into chaos. Here are some strategies to reset routines, manage screen time, and ease your family back into school.

• Establish or reestablish a consistent bedtime. Have a calming bedtime routine with reading or soft music and turn off screens at least a half an hour before bed. If you aren’t sure what is a good bedtime for your child, check out this sleep chart from the National Sleep Foundation.
• Revisit Morning Routines. After a break from school is a great time to make any changes for the morning routine that may have not been working before! Creating a visual checklist is a great way to prevent morning meltdowns. You can also be better prepared by making lunch and prepping outfits and bookbags the night before.
• Reset Homework Habits. Make a quiet, distraction-free homework space for schoolwork. Make it a habit to review homework every evening! Set boundaries around screen time and make the rules known to everyone in the home.
• Have Conversations to Prepare. Whether your child is excited to go back to school or not, they may be nervous for the change in routine. Ask questions and have conversations around getting back into routine and let your children know you are there for them. Try to build excitement by mentioning things they have enjoyed in school or what they can look forward to.

Transitioning back to school after a break can be a challenge for both kids and parents, but with a little preparation and a lot of patience, you can get through it together! By focusing on routines, emotional support, and open communication, you are setting your child up for a successful return to the classroom. Remember, it’s okay if everything doesn’t go perfectly right away! Let us know if you use any of these tips to help your transition back to school go a little smoother for everyone!

Written By: Erin Ruggiero, Extension Educator, Family and Consumer Sciences

Reviewed By: Holly Bandy, Extension Educator, Family and Consumer Sciences

https://www.cdc.gov/healthy-youth/communication-resources/back-to-school.html

https://childmind.org/article/back-to-school-tips-for-kids-who-are-struggling/

How Much Sleep Do You Really Need?

April 6, 2015 by linnettegoard

Is this the cry in your home as you walk in the door after a long day at work?  Here are a few ideas to assist with having a healthy meal without spending hours in the kitchen.  And, without a lot of expense of buying prepared or take-out food.  Caution:  It does take a little pre-planning time.

• Make a list before going to the grocery store.  This list should include all you will need to make meals for at least a week.  Some items can be used for more than one meal.  For example, you may cook chicken breasts for one meal but have enough left over to make chicken tacos or chicken casserole for a meal later in the week.  Leftovers can be kept in the refrigerator for 3-4 days or frozen for 3-4 months.  I sometimes freeze my leftover meat or vegetables if I only have a small amount and then make soup at a later date.
• Have nutritious snacks available before the meal.  Whole or cut-up fruits and vegetables are great before the meal and will not spoil the appetite. Keep washed, cut-up fruits or vegetables in the refrigerator for quick use.
• Start with a salad before the main meal is ready to serve.  Doing so will add a healthy dose of vegetables to the meal, and salads can be easy to prepare.
• Prepare the main dish the night before or use a slow cooker.  This way you can plan ahead and not be stressed at the last minute.  You can find ideas here:  http://www.choosemyplate.gov/index.html

By planning meals ahead of time you won’t be as tempted to pick up something on the way home.  You will know what is planned for dinner!  What ideas work for you?  Please share with us.

Author:  Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family and Consumer Sciences, Ohio State University Extension, [email protected]

Reviewer:  Joanna Rini, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Medina County, [email protected]

Resource:

Ohioline, Refrigerator Storage, http://ohioline.osu.edu/hyg-fact/5000/pdf/5403.pdf