Wells County

Check out Health and Human Science Newsletters with helpful articles on health, nutrition, family and finances.

The January/February 2025 edition includes the following articles:

New Year's Resolutions: Building Good Mental Health Habits

Happy New Year! By now, the hustle and bustle and stress of the holiday season is behind us. You have probably spent weeks shopping, gift-giving, and visiting with friends and family – mostly time spent focusing on everyone else. Now, with the New Year upon us, it is time to focus on you. As we think of New Year’s resolutions, we naturally reflect on how we can better ourselves and contemplate changes to make that happen.

For most, New Year’s resolutions typically focus on self-improvement – whether it’s losing weight, exercising more, or learning a new skill or hobby. These resolutions can fill us with excitement in anticipation of the possibilities of achieving goals or weigh us down with dread and apprehension of not living up to our expectations.

It’s tempting to want to make significant behavioral changes each January. It doesn’t help that society pushes us to do just that. Yet, resolutions are rarely kept beyond the second Friday of January—a day known appropriately as Quitter’s Day! Resolutions can fail for a myriad of reasons. It might be because people often start with the best of intentions but realize later that their expectations were unattainable. Sometimes our goals take too long to achieve. Or we take on changes we perceive as important because others are doing something similar, but in the end, it is not realistic for you.

Too often, we set goals for ourselves, and when we don’t meet them, we can have feelings of failure that can ultimately lower our self-esteem, which can trigger stress and anxiety and take a toll on our mental health.

Setting New Year’s resolutions can be a positive way to focus on self-improvement, but it's important to approach them in a manner that promotes good mental health and well-being and maximizes our chances of sticking with them.

There are strategies to prioritize our mental health during this time as we strive to achieve our resolution goals, but keep in mind that you know yourself better than anyone else. Your resolutions – if you even choose to make them – should be custom-tailored to you. Before deciding on your goals, ask yourself, “Does the very thought of making a New Year’s resolution excite you or overwhelm you? How can I make simple day-to-day changes that will help me achieve success? What are the little goals that will allow me to build momentum, so I’m headed in a positive direction?”

Taking it one day at a time forces us to be intentional and think about the “now” and not the long-term, which can be overwhelming. This approach can help us achieve our desired goals. New Year’s resolutions are a tool for personal growth, but the most important thing to remember is to prioritize your mental health throughout the process. If a particular resolution is causing significant stress or negatively impacting your well-being, feel free to reevaluate and adjust your goals as needed. Taking care of your mental health is key to overall health.

Here are some tips for creating resolutions that prioritize your mental well-being:

• Pick a Goal that Motivates You: You are more likely to stick to your goal if it motivates you or if it is influenced by others, such as a spouse, a workout partner, or a medical professional. If your goal is to exercise more, but you know going to a gym is not a motivation for you, then pick another exercise you can do outside of the gym.
• Break Down Your Big Goals into Smaller, More Manageable Goals: By doing this you’ll be much less likely to feel overwhelmed. If your ultimate goal is to run a 5K race, but you have not yet run a lap around the track, start with walking a shorter distance and gradually begin to jog once you feel you’re ready. It may just be a few yards or a lap around the track. Sometimes just signing up for that race is just the motivation you need to get started.
• Focus on Progress, Not Perfection and Stay Positive: Emphasize the journey and strive for progress rather than aiming for perfection. And reward yourself for the progress you made. For instance, if your goal is to lose 10 pounds, but you only lost five pounds, acknowledge the five pounds you lost were five more than before you started trying to lose weight. The way we talk to ourselves can foster a positive and realistic outlook and contribute to a healthier approach to both mental health and success in meeting our New Year’s resolutions.
• Lean on Others for Support and Motivation: Achieving goals can be easier when done with others. Consider joining groups or communities with similar goals to connect with people who can provide encouragement and accountability.
• Practice Self-Compassion: Be easy on yourself. Acknowledge that setbacks will happen and that’s okay. Just pick back up where you left off.
• Set a New Date: You do not need to commit to a resolution on January 1. Feel free to delay implementing your New Year’s resolutions until the time is right. You can make them at any time you want. Under stress now? Why not resolve to make that change beginning in March or by another preferred date.
• Don’t Compare Yourself to Others: Don’t get too caught up in the New Year’s resolutions of others. Set goals with only you in mind.
• Know When to Ask for Help: You are not alone. SAMHSA has behavioral health resources to help. Visit SAMHSA.gov.

No matter how big or small your New Year’s resolutions are for 2024, remember to show yourself some grace and forgiveness during the times when you may struggle as you work to reach your goals. Please take time over the course of this new year to engage in something meaningful to you, but more importantly, be kind to yourself. You deserve it.

Source: www.samhsa.gov

News Notes for Parents is a newsletter geared towards parents with children ages 8 and under. You will find articles about parenting, early childhood education, nutrition and much more.

In the May 2025 issue of News Notes for Parents, you will find the following articles:

English PDF

Spanish PDF

Getting Outdoors: Family Fun & Health

Spending time outdoors offers countless benefits for individuals and families. Whether in your own backyard, local parks, or expansive state parks, outdoor spaces provide the perfect environment for fun, exercise, and connection with nature.
Outdoor Areas: Backyard, Parks, and State Parks
Your own backyard is a simple way to enjoy the outdoors, offering a private space for relaxation and activities. Local parks and state parks provide a range of amenities, including playgrounds, picnic areas, and walking paths, ideal for outdoor fun.
The Benefits of Getting Outdoors
Physical Benefits
Outdoor activities improve physical health by encouraging movement. Walking, hiking, or playing sports helps build fitness, supports motor development, and promotes overall well-being. Sunlight exposure is essential for vitamin D production, supporting bone health. Outdoor play can also reduce obesity by fostering an active lifestyle.

Mental Benefits
Nature has powerful mental health benefits. Spending time outdoors can improve focus, reduce stress, and ease symptoms of depression and anxiety. It also helps with impulse control, particularly in children, allowing them to manage their emotions and behaviors more effectively.
Social Benefits
Outdoor spaces encourage social interaction, whether through team sports, games, or simply spending time with loved ones. These activities foster sharing, teamwork, and a sense of community, which are essential for building strong relationships.
Creativity Benefits
Being outdoors also nurtures creativity. Nature stimulates the imagination, making it the perfect environment for storytelling, art, and problem-solving. Time in nature can boost self-confidence, especially as individuals challenge themselves in physical activities.
Ideas for Outdoor Activities
There are endless ways to enjoy the outdoors. You can press flowers, organize a scavenger hunt, or hold a storytime session outside. These activities not only encourage creativity but also provide opportunities for learning, bonding, and having fun in nature.

How to Pack for a Hike or Day Outside
If you’re planning a hike or spending a full day outdoors, it’s important to come prepared. Here’s a quick list of essentials to bring:

• Hydration: Staying hydrated helps you stay alert, cool, and prevents fatigue and headaches.
• Nutrition: Pack easy snacks like nuts, trail mix, granola bars, and applesauce pouches. Always take
  your trash with you.
• First Aid Kit: A basic first aid kit should include bandaids, gauze, a cold compress, tweezers, antiseptic pads, and antibiotic ointment.
• Miscellaneous Items: Don’t forget bathroom essentials, hand sanitizer, sunscreen, bug spray, a
  portable charger, and an inhaler if needed. In conclusion, time spent outdoors benefits physical,
  mental, social, and creative health. With access to local parks, state parks, and green spaces, everyone can enjoy the outdoors. So, pack your essentials and step outside to enjoy all that nature has to offer!

Sources:
CDC: Benefits of Physical Activity
Mayo Clinic: The mental health benefits of nature:
Spending time outdoors to refresh your mind

Healthy Eating on the Go

 Introduce your family to the idea of GO, SLOW, and WHOA foods to help them eat healthier

Today's families are more on the go than ever, spending many hours each week in the car, making it seem hard to make time for your family to eat healthy, nutritious foods. Increased time spent in the car has led many families to eat on the go. According to the U.S. Department of Agriculture, 48 percent of the money spent on food in this country pays for meals eaten away from the home. During hectic days, families need energy to keep them going, but they often end up choosing more convenient foods that are high in fat, added sugar and calories. This year, you can introduce your family to the idea of GO, SLOW and WHOA foods to help them eat healthier. GO foods are low in fat, sugar and calories and are "nutrient dense" (rich in vitamins and other nutrients). Try to avoid SLOW and WHOA foods that are higher in fat, added sugar and calories and that often, offer fewer nutrients. Whether you're off to a Saturday away game or driving your children to their weekly activities, use these tips for healthier eating:

• Pack GO foods ahead of time. If you have a busy day with your family planned including time in the car pack healthy snacks in a small cooler or tote bag before you leave. Consider water, fresh fruit or veggies, low-fat cheese sticks, whole-grain crackers or a low-sugar cereal portioned into baggies.
• Make healthy choices at fast-food restaurants. Sometimes, when you are traveling by car, fast food is the only option. Try making healthier choices such as sandwiches without cheese, salads with low-fat or fat-free dressing, replacing French fries with sliced fruit, and swapping fried meats for grilledoptions.
• Read the labels. Stopping at convenience stores for a snack can easily lead to unhealthy choices. Looking at the nutrition label can help you and your children make the best choice. Pick snacks or beverages that are low in calories and added sugar—some stores stock fat-free or low-fat yogurt, fruit or individually portioned trail mix. Try to remember that some prepackaged foods may look like a single serving but actually contain multiple servings.

Easy Chili Popcorn

Try this healthy and delicious popcorn next time

you crave a savory snack or have family movie night at home.

Ingredients

• 4 cups air-popped popcorn
• 1 tablespoon melted margarine or butter
• 1 teaspoon chili powder
• Dash garlic powder

Directions
Before you begin: Wash your hands.

1. Mix popcorn and margarine or
   butter in a bowl.
2. Mix seasonings thoroughly and
   sprinkle over popcorn.
3. Mix well.
4. Serve immediately.
   Source: eatright.org

Molly Hoag, Health & Human Sciences Educator www.extension.purdue.edu/wells
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