Author: brspecialguest

New Year, New Couple Ritual

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The New Year has everyone thinking of ways to improve something about their lives. While New Year’s Resolutions are often focused on creating new individual routines, such as regular diet or exercise, couples should remember that enhancing their relationship routines is a great way to improve both health and life satisfaction. So, how might couples take the first step in enhancing their relationship routines?

First, it is important to understand why couple routines and rituals are an important focus. Research shows that couples benefit from establishing and participating in regular activities that add meaning to their relationship. When couples fail to make intentional efforts to spend meaningful time together, they tend to drift toward isolation from one another. This slow drift apart can be hard to detect amidst the noise and distractions of modern, busy family life.  

Below we are sharing some ideas to add in some positive routines or traditions into your couple relationship during 2023. There is no need to try them all at once. Start with a practice that feels attainable to you, given your unique situation. 

Photos from RawPixel.com.

Actions to try out

Daily Routines: 

  • Kiss each other hello and good bye 
  • Spend some uninterrupted time chatting at the start or end of the day
  • Enjoy something relaxing together in the evening (e.g., a leisurely walk, tea, hot chocolate, snuggling under a comfy blanket) 

Weekly Routines:

  • Engage in a hobby together
  • Connect to the world as a couple via time in nature, community groups, or faith groups  
  • Go on a date

Annual Traditions:

  • Decide as a couple how you would like to celebrate important events such as anniversaries, birthdays, holidays

Another great way to kickstart the enhancement of your relationship is to participate in a Couples Retreat hosted by University of Maryland Extension. The retreat is focused on business-owning couples, especially in the agriculture industry. The retreat will cover information like the content in this blog, as well as a variety of other couples enhancement activities. Furthermore, we will provide information on business financial planning and succession/estate planning for business-owning couples. All couples are welcome to attend. Click here to find more information about cost and registration.

This post contributed by UME Faculty Specialist Alex Chan.

Open Enrollment for Health Insurance and Medicare Is Happening Now

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Guest post by Maria Pippidis, Extension Educator, University of Delaware Cooperative Extension

Are you spending too much on health insurance? It’s time to do a health insurance check up! 

Open enrollment for the Health Insurance Marketplace (November 1, 2022, through January 15, 2023) for those under age 65 and Medicare (October 15 through December 7) for those over 65 is happening now. Even if you have health insurance already, comparison shopping can help you save money and get better coverage. It is important to compare not only the premium costs but also other out of pocket costs like deductibles, copayments and coinsurance in relation to how often you use health care services. There are also options for dental insurance. Think back about how you have used health care services in the past to help you do an estimate of how much these other out of pocket costs might affect the choice of plans you consider.

Remember, for health insurance marketplace plans, prevention services like annual check ups with your primary care provider or gynecologist are covered at no charge.

For those under age 65, use the healthcare.gov website to see options for you and your family or for covering employees if you are a small business. Depending on your income and the state you live in you will have a variety of health insurance policy options and tax credits or tax subsidies. Here are some examples for a family of 4 with 2 children under 18 years of age in Delaware:

  • If your income is below $38,295/year you may qualify for the Children’s Health Insurance Program (CHIP) or Medicaid. 
  • An income range between $38,295 and $69,375/year will provide coverage with tax credits on premiums and reduced deductibles, copayments, and coinsurance.
  • An income range between $69375 and $111,000 will provide coverage with reduced premiums.

This is just an example and the income ranges will be based on your family size and your state. By going to the website and adding your specific information, you’ll get a better sense of the costs and coverage. I personally have seen farm operators save thousands of dollars by exploring the marketplace for health insurance options. Even if you have off farm employment covering your whole family, it might be worth exploring the healthcare marketplace options for those not working off farm and your children.

You can explore options online or you can get help by talking to a health insurance navigator. The healthcare marketplace website in your state will provide information about who are certified providers that can assist you in better understanding your options. These individuals have been trained to provide information about the plans. Note that some insurance brokers have been certified as well; these individuals can inform you about the marketplace plans and other plans for insurance organizations which they represent. There are also navigators/assistors who work with non-profit, government or health care organizations who are certified.

For those who are 65 and older, use the medicare.gov website to see which Medicare Advantage Plans or Medicare Supplemental (Medigap) plans are available in your area. You can comparison shop these plans very easily on the website. My advice is to ignore the TV commercials and the junk mail regarding Medicare plans. Rather use your State Health Insurance Assistance Program. You can find your local contact by visiting this website https://www.shiphelp.org/ and searching by your state. This program can assist you by setting up a free counseling session with a trained volunteer at a convenient site near you. Their goal is to empower people with Medicare to better understand their options and enable them to make the best health insurance decisions for themselves. The counselors can help you better understand your options to help you make the best decision for you related to Medicare, Medicaid, Medigap (Medicare supplement insurance), Medicare Part D, long-term care insurance and other types of health insurance. There is no charge for the service.  

Though it takes a bit of time, invest in yourself  because no matter what age you are, reviewing your health insurance coverage is one of the best ways to stay financially and physically healthy in the coming year.

What Is Therapy?

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Have you ever found yourself struggling to complete tasks on the farm, coping with grief/loss/illness, managing anxiety around unpredictable weather events, or even maintaining relationships with family members? You may, at times, have tried managing these struggles
by yourself, and that can be extremely exhausting. If you feel like you need a boost in your overall well-being and mental health, then psychotherapy may be a great option for you. Psychotherapy, also known as talk therapy, is a method of helping people with mental illness and emotional challenges (psychiatry.org, 2022). With some time, psychotherapy can help people eliminate or control troubling thoughts/feelings/behaviors so that they can function better and manage the stressors that life brings.

Research shows that about 75% of people who enter psychotherapy see benefits and an increase in their overall well-being and mental health (apa.org, 2022). Going to therapy can be a huge leap and involves a lot of courage, but the benefits are so worth it.

While most therapy can come in the forms of individual sessions, couple and family therapy is also an option. If you are having relationship difficulties with your partner, experiencing stress when trying to parent your children, or just want an overall healthier family, these options may be the best for you. In couple and family therapy, you may be in the room with your partner and the therapist, or even your family and the therapist. Your therapeutic journey can be unique to
you has the potential to be curated towards your needs.

What to expect from therapy?

Prior to entering the therapy space, you will most likely complete an intake which oftentimes involves demographic information as well as questions around your mental health. Once you complete an intake, you will set up your first appointment. After gaining the courage to enter the therapy space for your first session, the work begins. In the first session, the therapist will get to know you, and you will get to know your therapist. You will have the opportunity to share your life story, as well as the current challenges you are faced with in your life. If things are not working in the therapy space, or if you are not comfortable talking about certain topics, feel free to let your therapist know. They are there to help you and want you to be as comfortable as possible.

Steps to set up your first appointment

  1. Go to https://go.umd.edu/farmtherapy to complete an intake for 6 free therapy
    sessions. This intake is a google form that asks you for demographic questions, as well
    as questions about your mental health. Make sure to list on the end some dates and
    times you are available to talk with someone on our team to set up your first
    appointment. All of your information on the intake will remain confidential and will
    be deleted once you are paired with a therapist. If you have any questions regarding
    your intake, feel free to email mdfrsan@umd.edu.
  2. Once you have completed the intake, one of our team members will contact you on a
    date and time you had listed, and verify the information listed on your intake.
    Depending on your session preference (virtual or in-person), our team will pair you
    with a therapy clinic closest to you.
  3. Once you are paired with a therapy clinic, our team will reach out to them, and with
    your consent, will give them your information so they can contact you.
  4. Once in contact with the therapy clinic, they will assist you in setting up your first
    appointment, and the appointment will most likely happen on a weekly basis. After
    the 6 free sessions are up, you may continue sessions but at a price set by the provider
    and your insurance if you are insured. The provider will assist you in this process so
    therapy will not become a financial burden.

This blog submitted by Nick Warnick, FCS intern.

Fashionable Flavor: Do the spices of your life match what’s en vogue?

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At home, we have our dried spice and herb staples. Granted, there are some in the back of the cabinet that get less use than others; we have them on hand nonetheless for seasonal or specialty recipes.

We live in an ever-changing world with technology and resources that make information on anything ultra-accessible. The same goes for spices and herbs, their health benefits, how to use them, where they come from, and the like. Influxes of information can definitely be overwhelming and even confusing at times. People who want the best for themselves and those they care for feel the pressure to be current. Where can one start to process and apply flavor related changes? Well, when it comes to spices and herbs, I say look no further than the past for the present.

What does that mean? It means that the flavors we introduce into our kitchens have been around for a long time. When we embrace the people and their cultures which have been producing and utilizing them, we open up a newfound realm of appreciation for various spices and herbs.

Living in the U.S. affords us a plethora of cuisines. When the 2019 pandemic hit, I was nudged to recreate the foods I typically enjoyed outside of my home. I began to notice a “one off” ingredient I got for a particular recipe is actually common in other dishes from the region or even other regions. By expanding my awareness of cuisines, I accumulated new dishes to add to my meal plans.

Image from Rawpixel.com

Take turmeric for example. Many may be familiar with using it in a curry. With a little exploration, one may find traditional uses in rice or beverage recipes. Colleagues, classmates, cookbooks, neighbors, TV and the internet have brought a wealth of exposure to me and my kitchen. 

The latest research on the positive health effects of *insert spice or herb here* tends to send people (consumers and industry professionals alike) into a frenzy on how to incorporate it into our diets. By being open to a diversified palate, one adopts a lifestyle that complements the waves of science. Hopefully, we fret less about how to incorporate a spice or herb into our humdrum shakes, bakes or pancakes and use flavors as a gateway to bridge our understanding of others’ culinary cultures.

Sometimes, we put too much onus on ourselves to reinvent the wheel. Creativity is certainly an adventurous blessing, though we can consciously leverage the brilliance and benefits of generations past as continued by present cultures. Perhaps, we could view history as more than a subject; it’s a tasty way of life. Please, visit the USDA’s Dietary Guidelines for Americans (DGA) and FoodData Central for resources on how to “make every bite count” towards good health.

This post contributed by guest blogger Esu Obu

Mental Fitness for Incoming Freshmen

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As high school seniors are making their way across the graduation stage, their minds are turning to thoughts of leaving for college in the fall. Making the transition from living at home to living on campus can be exciting but also overwhelming.

During this shift, it is important for students to check in with themselves and regulate their mental health. Being away from home can lead to additional stress and strain on students because living on campus often means taking on more responsibilities. Freshmen must learn how to coordinate their schedules to attend class, study, show up to social events, and bear the responsibility of caring for themselves.

Since we all struggle with this balance, here are some resources and tips for improving and maintaining good mental health.

One of the most important resources available to students on campus is the counseling center. Students can visit the counseling center for mental health care including individual counseling, group counseling, couples counseling, career counseling, drop in hours, and referral services. The counseling center or the disability support center can also provide accessibility and disability services in order to accommodate students in their classes. It is important for students to keep in mind that professional mental health experts are available on campus because a busy semester could mean that students may not have time to seek these resources outside of campus.

Listed below are some mindful tips for taking care of your mental health during the semester.

  • Staying active. Physical exercise is a key component of good mental health. Taking time to go to the gym or going for a walk can be a good way to improve your mental health.
  • Reaching out. Maintaining regular social engagement whether it be with family or friends can be extremely beneficial to your mental health. Isolating during stressful times can lead to even more stress, so it is important to stay connected to your loved ones throughout the semester.
  • Eating and sleeping. Many college students skip meals and avoid sleep in order to get their work done, but a consistent diet and enough sleep is essential to maintaining good mental health. Eating and sleeping keeps our brains and bodies functioning as well as possible.
  • Meditation. During the rush of classes and assignments, meditation can be a simple practice to keep your thoughts focused and your mind at ease. A few minutes of meditation and quiet time on a daily basis can reduce stress and improve mental performance.
  • Seeking resources. Even when you’re trying your best to keep up with yourself and school, it can still be tough to deal with certain issues. Knowing what resources are available to you and seeking them out during times of crisis can help you solve a problem much easier.

This blog written by Mumtahina Tabassum, FCS senior intern, class of ’22

Food Around the World

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Food is a big part of our lives. Different cultures have different traditions and rituals that involve food. It can bring people together to celebrate and mourn. There are several different types of cultural cuisines but a few of the most common are Japanese, Indian, and Greek.

Japanese Cuisine

Japanese cuisine is mostly known for sushi, but there are other popular dishes such as ramen, tempura, gyoza, and sashimi. Tempura is the deep-frying of vegetables, meat or seafood. Gyoza is typically an appetizer or a side dish of dumplings filled with meat and vegetables. Sashimi is thinly sliced raw meat or fish that is often accompanied with soy sauce. Rice and noodles are a staple food in Japanese culture and there are always side dishes that are usually fish or pickled vegetables. Seafood is also very common in this type of cuisine because of Japan’s location being surrounded by the ocean. 

Each dish is usually served in different bowls and plates which relates to Japanese food etiquette and table manners. Each individual eating will have their own bowl and plate and it is disrespectful to eat from others’ plates.

Unlike in American culture, chopsticks are primarily used to eat food. While eating, there are certain things to do and to not do. For example, it is inappropriate to burp while eating at the table because it is considered rude. Yet, it is appropriate to slurp noodles because it shows that the food is good and your appreciation.

Indian Cuisine

Indian cuisine is another delicious type of food! The most popular foods from an American point of view are chicken tikka masala, biryani, naan, and samosas. While these are very yummy foods, there are many more great dishes to try. I’ve been able to try other dishes because my roommate is Indian and her family often sends her home with traditional food. One of my favorite dishes is palak paneer which consists of spinach and Indian cottage cheese. Another dish that I love is vada pav which are deep fried potato patties inside of a bread bun with a spicy chutney. 

palak paneer

In traditional Indian culture, once the meal is announced, hands must be washed and dried. People eat with their right hand because the left hand should remain clean. Some families have meals on the floor but that is typically in rural areas, and there are no “courses” like in Japanese culture – all of the food is served at one time. 

Greek Cuisine

Greek cuisine is another great option for hungry bellies! The most common Greek foods are olives and olive oil, dolmades, hummus and tzatziki, meat, fish, and spanakopita (spinach pie). Spices are a very important part of Greek cuisine. Spices such as mint, basil, coriander are most common and typically used in marinades for meats like lamb and pork. 

Greek dining etiquette is different from the other two cultures mentioned above. For example, wine is accompanied at lunch and dinner, and guests cannot eat until the host invites them to. Knives must remain in the right hand and forks in the left.

While the types of cuisines differ, there are also similarities. One of the most common similarities is that almost every culture has a dumpling. A dumpling consists of any type of starch that has a filling inside. In Japanese cuisine, gyoza is a dumpling. In Jamaican cuisine, a beef patty can be considered a dumpling. In Italian cuisine, ravioli and tortellini are dumplings. In Greek cuisine, spanakopita is an example of a dumpling. 

Food is a great way to bring people together and another commonality is that families and friends are able to share special memories with each other while enjoying a delicious meal. Knowing the basic rules of table etiquette for each culture may not be necessary for everyday life, but it could come in handy if traveling! 

Check out this site to look at more healthy and delicious recipes! Some examples of cultural cuisines from the University of Maryland Extension website are bok choy stir fry and Mexican pinwheels. 

This blog post written by Samantha Brenner, Family Science Major and Human Development Minor, Graduating May 2022

Small Business Owners and Mental Health

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As an agricultural small business owner, I struggle with being on top of my business and employee needs. My family and I own the 7-acre Turkey Point Vineyard and the Tasting Room/Gift Shop retail space in the local town of North East, Maryland. So on top of being a county agent, a working mother and wife, I also own a small farm and I operate a retail business off the farm. My immediate family is a farming family, where all of us have employment off the farm, and my two employees are older retired females that have their own individual needs.

Turkey Point Vineyards

Running a farm, you experience many variables over time due to changes in regulations, weather, technology, and product demand. With the present economic pressures of labor shortages, supply shortages, wage increases, and price hikes, life on the farm has gotten even harder. Everyone experiences stress, but when stress overwhelms you, it can make you physically ill. 

Farm and farm family stress is more accurately a form of distress, which is brought on by pressures experienced by members of the farming population, farming systems, and farming as a business.  Extraordinary stresses experienced by farming families can threaten the future of their farm. In addition, as a small business owner, research has proven that small business owners have reported experiencing common symptoms of poor mental health at least a few times a year on average, and the COVID-19 crisis appears to have exacerbated the problem.

How does one navigate these stressors?

How individuals, families and businesses handle stress demands and changes, will determine the outcome and the impact in the near future.  In some cases, many will change their business, its product or processes, or even their family functioning. No matter what change occurs on the farm or in the business, the concept of resilience is the ability to recover from, or adjust to, change with its accompanying stress.

I once heard the saying that life is 10% what happens to you and 90% what you do about it! When stress gets to be too much for me, I remember this saying and I try to live by this motto. The motto helps to keep me sane.

For more information on farm stress and how the University of Maryland Extension is working to assist farm families in managing mental health, check out our Farm Stress Management page.

This blog contributed by special guest blogger Doris Behnke, principle agent associate in Cecil County.

Breaking the Stigma Around Mental Health

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Stress impacts many of us to varying degrees. Sometimes we are equipped to handle the stress, but sometimes the stress is persistent and it begins to impact our lives including our physical health. Our culture leads us to believe that we should be able to pull ourselves up by the bootstraps and resolve our issues entirely on our own. However, this overreliance on ourselves can lead to not receiving the help we need to feel better.

The Stigma Around Mental Health

Have you ever thought these things? Seeking therapy will mean that you are crazy, weak, dependent, or inadequate because you cannot resolve your own problems.

Going along with this narrative can be dangerous — it can prevent someone from seeking help and improving their wellbeing. In other words, stigma can lead to avoidable delays in receiving treatment. Worrying about not being able to resolve the problems can lead to more stress. People can judge themselves and feel ashamed for no reason.

Continuous stress can lead to physical problems such as high blood pressure, headaches, insomnia, a weakened immune system, and many other issues. When stress mounts and is left unattended, it can lead to problem behavior such as drinking, family tension, and even suicide. The stigma surrounding mental health and its treatment is a hazard and needs to be challenged. Check out this fact sheet for strategies to overcome internalized stigma.

Seeking Professional Help

There are various forms of professional help that you can seek such as individual talk therapy. You can choose the one that works best for you. Therapy can help you and your family manage conflict, stress, communication challenges and other difficulties. When you meet with a professional, you can expect to share your story, set goals that are meaningful to you, become aware of your strengths, understand underlying challenges, and learn skills to overcome challenges and break unhelpful habits.

Individual therapy includes meetings between an adult and a therapist. Family therapy includes meetings with a spouse, parents, children or other family members involved in the adult’s life. Group therapy includes meetings involving a group of adults with similar diagnoses and one or two therapists. Rehabilitation programs help people regain skills and confidence to live and work more successfully in their communities.

Free Therapy Opportunity

If you work in the agricultural industry or one of your immediate family members works in agriculture, you can reach out to us for six free therapy sessions! The sessions can be in person or virtual. We will help you set up your appointment, connect with the provider and access your session. Complete the intake form at go.umd.edu/farmtherapy and we will reach out to you.

This blog written by special guest blogger Alla Tafaghodi, graduate Family & Consumer Sciences intern.