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Posts Tagged ‘dairy farm’

Last year was a very difficult year for my family, and 2019 has not started any better. Everywhere I turn I am forced to think about the challenges my family is facing. I know I am not alone in the way I feel. I also know that some of you may be living in your worst fear every day. I have spent the last several months trying to keep my head high and not talk about what is going on behind the scenes. I am a very private person when it comes to my family and I do not plaster my every thought on social media. However, keeping all of that inside of me has not been good for my health. I know how to recognize and control my stress but no matter what I tried, I could not escape it.Think Positive motivation

My family is one of the many dairy families across the United States experiencing farm stress. Living in the unknown of the farm takes away all of my positive energy and can be emotionally exhausting and draining every day. I have had to make a conscience effort to focus on the positives in my life and to let the negatives go. I was able to find an extremely wonderful handout from North Dakota State University Extension called 12 Tools for Your Wellness Toolbox in Times of Farm Stress. I had the amazing opportunity to hear Sean, the author, speak at a conference about rural stress. This resource not only applies to farm stress but to ALL stress that EVERYONE faces. The list focuses on the following physical, mental, emotional, personal, work, and financial wellness strategies, which will help enhance your mood, renew your energy and help you stay focused:

  1. Exercise 20 minutes or more daily (walk, swim, ride a bike, etc.)
  2. Get an annual medical checkup with a local health-care provider.
  3. Spend 10 minutes planning your day and priorities.
  4. Take regular 5- to 10-minute breaks in your day to relax and recharge.
  5. Write down 3 things that you are grateful for daily.
  6. Share concerns with a counselor or other professional.
  7. Take 15 minutes each day for uninterrupted conversation with a spouse or family member.
  8. Get involved or stay connected with a friend or group of friends.
  9. Discuss needs of the farm operation but do not let them occupy all other aspects of life.
  10. Seek constructive feedback on your farm operation and ways to grow or improve.
  11. Create a family budget and seek to live within your means.
  12. Select three healthy habits you will try to practice daily. Start today!

Which three healthy habits could you begin doing today? So many times, we try to handle things on our own and in reality, we end up doing more damage than good. I strongly encourage you to figure out who is in your support network. Who do you feel comfortable sharing your personal struggle(s) with? I started focusing on the goodness in this world and the amazing people that surround me. My coworkers and friends have been wonderful! They’ve given me endless amounts of humor to lighten my mood, been a listening ear on tough days and have sent words of encouragement. Don’t feel like you have to hold your thoughts in any longer. Open up and focus on the positive outcomes in your bumpy ride.

 

Brotherson, S. (2017, September) 12 Tools for your wellness toolbox in times of farm stress. Retrieved from https://www.ag.ndsu.edu/publications/kids-family/12-tools-for-your-wellness-toolbox-in-times-of-farm-stress

Stefura, B. (2014, October 13). Don’t let stress get the best of you! Retrieved from https://livehealthyosu.com/2014/10/13/dont-let-stress-get-the-best-of-you/

 

Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

Reviewer: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, lobb.3@osu.edu

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Dairy monthJune is National Dairy Month. There are over 2,500 dairy farms in Ohio and West Virginia. These hardworking dairy families work around-the-clock to produce safe, high quality milk. Let’s take the time this month to honor these families that provide us with milk and dairy foods. The American Dairy Association Mideast is having Farmer Fridays on Facebook during the month of June. Every Friday at noon you can watch them go live from a different Ohio dairy farm. They will tour the farm so you can see what goes on behind the scenes.

Dairy products provide us with calcium, potassium, Vitamin D, and protein. They can reduce the risk of osteoporosis, cardiovascular disease, and Type 2 diabetes. Dairy products can help lower blood pressure and of course, they are good for bones.

When selecting dairy products look for low-fat or fat-free varieties. A serving size of 3 cups is recommended for anyone over the age of nine. Check this list to find what the equivalent is for 1 cup of dairy.

Do you struggle with getting enough dairy? Try some of these tips:

  • Yogurt fruit smoothie
  • Add milk to oatmeal
  • Top casseroles with low-fat shredded cheese
  • Make pudding with fat-free or low-fat milk for a dessert
  • Include milk as a beverage at meals

One dairy product I would like to highlight that isn’t consumed enough is plain, nonfat Greek yogurt. All yogurts provide us with calcium, potassium, protein, zinc, and vitamins B6 and B12. However, Greek yogurt is thicker, creamier, lower in lactose, contains probiotic cultures, and has twice the amount of protein! Since there is more protein in Greek yogurt, it helps keep you feeling full longer which helps with weight control. What’s your favorite way to eat plain, nonfat Greek yogurt?

Greek Yogurt Recipes to try:Greek Yogurt

Honey Mustard Yogurt Chicken Skewers

Overnight Oatmeal

Banana Split Greek Yogurt Pancakes

Roasted Red Pepper Greek Yogurt Hummus

Light and Creamy Barbecue Chicken Salad

 

Sources:

Goard, L., & Oliveri, C. (2015, February 20). Putting MyPlate on Your Table: Dairy. Retrieved from https://ohioline.osu.edu/factsheet/SS-150

Higgins, S. (2018, June 1). June Dairy Month. Retrieved from https://www.drink-milk.com/june-dairy-month/

National Center for Complimentary Health (October 2016). Probiotics: In Depth. Retrieved from https://nccih.nih.gov/health/probiotics/introduction.htm

Zelman, K. M. (2010). 6 Best Foods You’re Not Eating. Retrieved from https://www.webmd.com/diet/features/best-foods-you-are-not-eating#1

Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

Reviewer: Misty Harmon, Family and Consumer Sciences Educator, Ohio State University Extension,  Perry County, harmon.416@osu.edu

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