Wells County

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

The November/December 2025 edition includes the following articles:

HOW TO HAVE HEALTHIER HOLIDAYS IN 1-2-3!

Stay Active
Even a few minutes of moderate-intensity physical activity can deliver some health benefits and count toward reaching the recommendations. For adults, the many benefits of physical activity include reduced short-term feelings of anxiety and better sleep.

Some tips for staying active during the holidays include:

• When shopping, walk a few laps around the shopping center before going into stores.
• Take the stairs at every opportunity. If you can't climb all the stairs, take the stairs part way, then the elevator.
• Rather than hunting for the closest parking spot, park farther away and walk briskly to your destination.
• When friends and family gather, go for a group walk. You can make the walk more fun by turning it into a scavenger hunt.
• Play an active group game in your yard or local park.
• Bundle up and take a walk instead of a drive to see holiday lights.

Eat Healthy

Eating well supports muscles and bones, boosts immunity, helps the digestive system, and aids in weight management, among other health benefits for children and adults. Good nutrition involves eating a variety of healthy foods. To do that during the holidays:

• If you eat foods that are high in calories, saturated fat, or added sugars, choose small portions and only eat them once in a while. Opt for healthier foods most of the time.
• At parties and other gatherings, fill your plate with your favorite fruits and vegetables first, then add small portions of less healthy items.
• If you are taking food to a party, make it your favorite healthy dish. Then you'll be sure that at least one item at the party will be a healthy choice that you enjoy.
• Make healthier versions of your traditional recipes by using ingredients with less fat and salt.
• Spice up baked fish or chicken by adding salsa or black bean sauce.
• Consider beans in place of higher-fat meats.
• Fill your plate with vegetables and lean protein.

Plan activities that don’t involve eating
Here are some ideas for shifting the focus away from food during the holiday season:
Volunteer in your community.

• Try a seasonal activity such as ice skating or winter hiking.
• Go on a walk and explore a new area with a friend or family member.
• Visit that museum or exhibit you've been wanting to see.
• Consider what new healthy traditions you can start this year. The possibilities are endless!

UPCOMING EVENTS

November 2025
10 Extension Homemakers Executive Committee - 2:00PM
10 Extension Homemakers Presidents Committee - 3:00PM
11 Veterans Days - Office Closed
19 ServSafe Training/Exam in Wells County
27-28 Office Closed - Thanksgiving
10 &17 “Where Does Your Money Go?”
25 & 12.2 “Where Does Your Money Go?”
December 2025
2 Extension Homemakers Holiday Luncheon
24 Christmas Eve - Office Closed
25 Christmas - Office Closed
January 2025
1 News Years Day - Office Closed
12 Extension Homemakers Executive Committee - 2:00PM
12 Extension Homemakers Presidents Committee - 3:00PM
19 MLK Jr. Day - Office Closed

Supporting Your Mental Health During the Holiday Season

By: Tanner Bommersbach, M.D., M.P.H., Policy Fellow, Center for Mental Health Services

In the 2003 holiday movie classic, “Elf,” the main character, Buddy, shares a particular fondness for the holiday season, “The best way to spread Christmas cheer is singing loud for all to hear!” No matter what traditions you celebrate this winter, not everyone shares Buddy’s enthusiasm for this season. While the holidays can be a time of celebration and joy for many, it also can be a period of stress, sadness, and loneliness for oth-ers—and sometimes can be particularly difficult for people living with mental health and sub-stance use conditions.

A survey* conducted by the National Alliance on Mental Illness (NAMI) found that 64 percent of individuals living with a mental illness report-ed that their conditions worsened around the holidays. Whether due to separation from loved ones, personal grief, the pressures of gift-giving, economic hardship, challenging interactions with family members, or shorter days, this time of year can bring unique behavioral health chal-lenges.

As we approach the holiday season, it is im-portant to remember that it is very common to feel added stress — and this stress can worsen symptoms of a mental health condition, such as depression or anxiety, or a substance use dis-order. However, there are ways to help address the stress or condition and improve your mental health. Below are strategies to help you find mo-ments of joy amidst the hustle and bustle this holiday season.

Strategies for supporting your mental health:

1. Pay attention to your feelings Remember that it is okay to feel unhappy during the holidays. Recognizing your feelings is the first step to ad-dressing and nurturing them.
2. Develop a plan for when you are feeling stressed, sad, or lonely This plan may include call-ing a friend or family member, going for a walk, engaging in an activity that brings joy, or watch-ing a favorite movie. Having a plan ahead of time can help ensure the difficult moments are more manageable.
3. Practice self-care It is important to schedule time for yourself and activities that recharge your mind and body. This may include reading a good book, working out, spending time in nature, and practicing stress management skills, such as deep breathing, meditation, and mindfulness. It is also important to remember to prioritize necessities, including eating a balanced diet, getting plenty of sleep, and finding time for exercise.
4. Connect with community If you can’t be near loved ones during the holidays, finding a sup-portive community through clubs, support groups, community centers, local meetups, and faith communities can help reduce feelings of loneliness and isolation. Consider scheduling a regular phone call with family and friends as well.
5. Support others During this time of year feel-ings of grief and loss can amplify. Check in on loved ones who may be alone or struggling dur-ing the holiday season. Helping a friend or neigh-bor not only gives joy to others, but it can im-prove your own happiness and well-being.

5. Support others During this time of year feel-ings of grief and loss can amplify. Check in on loved ones who may be alone or struggling dur-ing the holiday season. Helping a friend or neigh-bor not only gives joy to others, but it can im-prove your own happiness and well-being.
6. Recognize seasonal mood changes Sea-sonal Affective Disorder (SAD) is a condi-tion in which people experience symptoms of depression that are triggered by the change in seasons as the days get shorter. While this form of depression often im-proves in the spring and summer, it is im-portant to talk with your health care provid-er if you feel you are experiencing these symptoms. Treatment is effective and may include light therapy, antidepressant medi-cation, and/or talk therapy.
7. Avoid alcohol and drugs For people in recovery, the holiday season presents challenges that can trigger the use of alcohol and drugs. Having a plan for navigating social events and feelings of loneliness, can reduce the risk of sub-stance use. For family and friends, it is important to check in on those who may be struggling with substance use over the holidays.
Know when to seek help If you feel that your mental health struggles are becoming over-whelming and difficult to handle, it is important to seek help and know that treatment is availa-ble. Below are free and confidential resources that can connect you with effective treatment and support.
You are not alone. Here’s how to seek help.
SAMHSA’s National Helpline — 1-800-662-HELP (4357) - A confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members fac-ing mental and/or substance use disorders. This service provides referrals to local treatment facili-ties, support groups, and community-based or-ganizations.

988 Suicide & Crisis Lifeline — If you or someone you know needs support now, you can contact the 988 Suicide and Crisis Lifeline. Simply call or text 988 or chat 988lifeline.org.
Veterans Crisis Line — Reach caring, qualified re-sponders with the Department of Veterans Af-fairs. Many of them are Veterans themselves. Dial 988 then press 1.
Source: https://www.samhsa.gov/blog/supporting-your-mental-health-during-holiday-season

Where Does Your Money Go?

How you handle money impacts your financial stability. Join Molly Hoag, Health and Human Sciences Educator, to learn about smart money habits that help you stay in control of your finances.
YOU WILL LEARN SMART MONEY HAB-ITS LIKE:

• Keeping track of what you spend
• Finding where you’re spending too much
• Knowing the difference between what you need and what you want
• Setting clear financial goals in writing
• Making a plan to spend and save wisely
  Workshops

PRESSURE CANNER TESTING
Pressure canner testing is now available again at the Wells County Extension Office.
Drop off your dial gauge pressure canner at the Extension Office M-F, 8AM—4:30 PM. We will call you to pick it up once it’s been tested.
Brands we test: Presto, National, Magic Seal, Maid of Honor
Canners can be dropped off at the Wells County Community Center,
1240 4-H Park Road, Bluffton.
Cost for the inspection is $5.00.

Extension Homemakers Holiday Luncheon

12/2/25
11:00AM
Details to follow.

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 February 2026 issue of News Notes for Parents, you will find the following articles:

English PDF

Spanish PDF 

Raise Healthy Eaters in the New Year

Ring in a new year by teaching kids the importance of food, nutrition and eating skills: food to fuel busy, successful lives; nutrition to nourish strong bodies and smart brains; and eating skills to enjoy the social aspect of meals with family and friends.

As a parent, grandparent or adult caregiver, you can help to raise healthy eaters during these critical years by doing your best to:

• Serve regular, balanced meals and snacks with a variety of nutrient-rich foods.
• Provide calm, pleasant mealtimes where adults and children can talk together.
• Remove distractions such as television, phones and tablets so your attention is on each other.
• Allow children to use their internal signals to decide how much and what to eat from the foods you set out for each meal.
• Explore a variety of flavors and foods from different cultures and cuisines.
• Share an appreciation for healthful food, lovingly prepared and shared with others.
• Make food safety, such as washing hands, part of every eating occasion.
• Teach basic skills for making positive food choices away from home.

Find credible food and nutrition resources when you don't know the answer.

While this may seem like an intimidating to-do list, two family habits go a long way to making all this happen: regular family meals and involving kids in nutrition from the ground up.

Make Family Mealtimes a Priority

Sometimes a simple act can have important, long-lasting benefits. According to parenting and health experts, that’s the case with family meals. For example, eating and talking together can help:

• Increase family unity
• Help prevent behavior problems at home and school
• Encourage academic success
• Improve nutrition

Promote healthy weight for kids

With that impressive list of benefits, it's worth making the time and effort to enjoy more meals together each week. Look for easy ways to add just one family meal to the schedule. If evenings seem too hectic for family dinners, set aside time for a weekend breakfast or lunch. After a month or two of this new pattern, try adding another family meal each week. Before you know it, you will be eating together on most days.

Get Kids Involved in Nutrition

Start young and make nutrition fun. There's an opportunity for kids to learn about nutrition in a variety of places — your kitchen, the grocery store or a community garden. Every trip through the supermarket can be a nutrition lesson. Kids can learn to categorize food into groups: grains, fruits, vegetables, dairy and protein foods. They can choose new foods they want to try. For example, let children pick out a new fresh, frozen, canned or dried fruit each trip. As children get older, they can help plan the menu at home and then pick out the foods to match the menu items while shopping.

Nutrition is just one of many reasons to have a garden. The process of planting, watching over and harvesting a garden provides daily opportunities for children to learn valuable lessons and enjoy physical activity, while reaping the fruits (and vegetables) of their labor.

Kids Eat Right content is brought to you by the Academy of Nutrition and Dietetics Foundation, the only charitable organization devoted exclusively to supporting nutrition and dietetics professionals. www.eatright.org

Contributors: Dayle Hayes, MS, RD

Reviewed: December 17, 2025

Source: Kids Eat Right www.eatright.org

Photo Credit: Canva

Needs vs. Wants: The Grocery Store Classroom

Research from the University of Wisconsin–Madison suggests that practicing "choice-making" is a cornerstone of future financial health. You can turn a routine grocery trip into a powerful lesson by teaching your child to distinguish between needs and wants.

The Activity: The "Need" Detective

Give your child a "mission" while shopping. Ask them to help you find three needs (such as milk for strong bones or bread for lunch) and one want (like a favorite box of cookies).

The Financial Spin: The Power of "No, Not Now"]

When your child asks for an extra toy, use it as a teaching moment for opportunity cost. Explain: "We have $5 left. We can buy the eggs we need for breakfast or the toy you want. If we buy the toy, we won't have eggs tomorrow."

Explaining the reasoning behind spending helps children develop executive function and self-regulation. By labeling items, you aren't just saying "no," you are teaching them to prioritize. This simple shift moves a child from impulsive "I want" to thoughtful "Is this a need?" This habit can help build a lifetime of financial security!

High Protein Cottage Cheese Mac & Cheese

Ingredients:

8 oz elbow macaroni noodles

1 cup full fat cottage cheese

1 cup whole milk

1 cup freshly grated cheddar cheese

1 Tablespoon arrowroot powder or cornstarch

½ teaspoon garlic powder

½ teaspoon onion powder                           

¼ teaspoon paprika                                    

¼ teaspoon black pepper

Salt to taste

Instructions:

1. Cook the pasta according to package directions. Drain and set aside.
2. While the pasta is cooking, add the cottage cheese, milk, cheddar cheese, arrowroot powder, garlic powder, paprika and black pepper to a blender. Blend until smooth.
3. In a separate large skillet or saucepan pour the cheese sauce into it and heat over medium-low for about 8-10 minutes, whisking occasionally until the cheese sauce is heated and thickens slightly.
4. Add the cooked pasta to the cheese sauce and stir to fully coat the pasta. The sauce might seem thin at first but it’ll start to thicken as it sits for a few minutes. Taste and add any additional seasonings if desired. Enjoy!

Storage: Store any leftovers in an airtight container in the fridge for up to 3-4 days.

Nutrition: Serving: 1/4 recipe                                                                                      Calories: 417kcal Carbohydrates: 48g Protein: 22g  Fat: 15g Saturated Fat: 9g Cholesterol: 49mg  Sodium: 397mg Potassium: 93mg  Fiber: 2g Sugar: 7g

Recipe and Photo Credit: High Protein Cottage Cheese Mac and Cheese - Eating Bird Food by Brittany Mullins

Abigail Creigh, Health & Human Sciences Educator www.extension.purdue.edu/Noble
News Notes To Parents is a product of Purdue Extension—Wells County. If you have comments or need information,
call (260) 636-2111 The office is located at 109 N., York St. Albion, IN 46701 Tell someone about us!

Purdue University prohibits discrimination against any member of the University community on the basis of race, religion,
color, sex, age, national origin or ancestry, genetic information, marital status, parental status, sexual orientation, gender
identity and expression, disability, or status as a veteran.

Wells County 4-H Newsletter