Welcome to 2023!! May it be a year filled with love, peace, and gratitude for you and your family!

January 1: Resolutions – Your Year to Thrive

Do you make New Year’s Resolutions? Have you given up on making them? Many people are drawn to make New Year’s Resolutions and end up frustrated that they did. Sometimes our resolutions are good goals to have but are a larger step than we are ready for making it hard to succeed in accomplishing those goals. I’d like to pose a thought that it is still a good habit to make a New Year’s Resolution. It is an opportunity to evaluate where we are as individuals and set goals to grow in new ways. As you look at your goals for this coming year ask yourself if you need to achieve an easier step to reach your bigger goal. For example, setting a goal to be healthier is very broad and can mean a lot of different things. What does it actually look like for you to be healthier? More physical activity? Wiser food choices? Changing eating habits? Behavior change is hard. Start with SMART goals (Specific, Measurable, Achievable, Realistic, Timely). If your goal is to be healthy and you know that includes being more active a SMART goal may be, “I will join a walking group that walks 3 times a week by February 2023.”

January 3: Sleep

Getting adequate sleep is super important for your overall health at every age and stage of life. Here is a pdf on 5 Reasons Sleep Is Important by UGA Extension.

January 2: Get Organized

Now that you’ve made some SMART goals for the year it’s time to get organized. Organizing can help us stay focused, find things more easily, and reduce stress. Here are some tips that will help you get started.

January 4: Spaghetti Day

As Americans, when we think of spaghetti we think of a long thin pasta covered in a red sauce with meat, meatballs, or sausage. Did you know spaghetti is actually the shape of the pasta, not the dish we associate with the name? Spaghetti and meatballs are not a thing in Italy. There are dishes in Italy that use the pasta shape spaghetti which are similar to what we think of in the USA as spaghetti, but they are never served with meatballs on top. Meatballs fall under the second course for Italians. Pasta falls under the first course. They are always served separately. In addition, salad is served last! Well, not very last. Dessert is very last. Dessert is often fresh fruit. When I was living in Italy my dad once asked me to try and get a restaurant to prepare the dish we think of as Americans. I warned my father it was unlikely I would convince the chef to do this for him. Despite my best efforts in Italian to persuade the chef he was simply not having it. Just like we are connected to our food traditions and culture so are all the other peoples of the world. In celebration of spaghetti, however you like to enjoy it, make this simple meal tonight. Consider enjoying it in courses as the Italians do! Don’t forget the salad and the fruit to make it a well-balanced meal.

January 5: Air Fryer Buttermilk Fried Chicken

Who doesn’t enjoy fried chicken? I certainly do! The problem, as many of us know, too much fried food can not only be a problem for our waistlines; it can also be a problem for our heart health and for those with other health concerns such as diabetes. Here is a fabulous alternative to fried chicken, compliments of Diabetes Food Hub, that will still take care of that craving we all get for a crispy, tender, southern-style meal while being more friendly for your overall health.

Ingedients

1/3 cup low-fat buttermilk
1/4 tsp hot sauce
1 lbs boneless, skinless chicken breasts (cut in half lengthwise to make 4 equal portions)
6 tbsp corn flakes
3 tbsp stone-ground cornmeal
1 tsp garlic powder
1 tsp paprika
1/4 tsp salt
1/4 tsp coarse-ground black pepper
nonstick cooking spray

Directions

  1. In a small, deep bowl, stir together the buttermilk and hot sauce. Place the chicken in the buttermilk mixture. Allow to stand for 15 minutes.
  2. Place the cornflakes into the work bowl of a food processor. Process until coarse crumbs form. Add the cornmeal, garlic powder, paprika, salt, and pepper and pulse until evenly mixed. Pour the crumbs into a shallow bowl. (if you don’t have a food processor, you can crush the cornflakes in a plastic bag with a rolling pin.)
  3. Drain the chicken, allowing the excess buttermilk to drip back into the bowl. Coat the chicken pieces evenly in the cornflake mixture. Place the coated chicken pieces on a wire rack.
  4. Place the chicken in the air fryer basket. Spray with nonstick cooking spray for 2 seconds (do not crowd the chicken; cook in batches if all the chicken doesn’t fit). Set the temperature to 375°F and air fry for 7 minutes. Turn the chicken pieces. Air fry for an additional 7–10 minutes or until the chicken is done and a meat thermometer inserted in the center registers 165°F.

January 6: Home Radon Test

“Radon occurs naturally when uranium breaks down to form radon. Uranium is often found in high concentrations in granite rocky soils, as are common in northern Georgia counties. As radon is released into the soil, it can enter buildings through the foundation and well water, eventually building to dangerous levels.

Radon kills nearly 21,000 people each year, more than 800 of them in Georgia, and is the second leading cause of lung cancer in the United States after tobacco smoke. Smokers are at an even higher risk of radon-induced lung cancer than nonsmokers.” (UGA Extension)

A home test is easy! This video will show you how to test in your home. If you would like to test your home for radon you can do so at the Monroe County Extension Office for $15 or order your kit online.

January 8: Home Office Safety

Home Office Safety involves general safety, fire safety, electrical safety, and workstation safety. In addition, if you have a home office that you see clients in you should be cognizant of any safety hazards your workspace exposes those clients to. This includes exposure of their personal data to those who should not have access to it. This could expose them to identity theft, fraud, or HIPAA violations to name a few safety concerns. Furthermore, a home office may be accessible to young children who live in a home or visit the home the office is located in. All of these things should be kept in mind when assessing the safety of a home office. Here are links to a few checklists that will help you make your home office a safer place:

  1. Telework.gov Safety Checklist
  2. OSHA’s Computer Workstations eTools
  3. OSHA’s Workstation Checklist

January 7: Trivia Night

Not only are trivia games fun for all ages they can also be good for your health. Studies suggest that playing a variety of games can improve brain health in different ways ranging from cognitive ability and brain function to lowering the incidence of dementia. In addition, playing games with family and friends is good for your emotional and mental health because they provide an opportunity for healthy social interactions. So plan a trivia night or just a game night. Your health may benefit!

Fissler, P., Kolassa, I. T., & Schrader, C. (2015). Educational games for brain health: revealing their unexplored potential through a neurocognitive approach. Frontiers in psychology, 6, 1056. https://doi.org/10.3389/fpsyg.2015.01056

Godman, H. (2021). Simple, low-cost, low-tech brain training - Harvard Health. (n.d.). Retrieved December 12, 2022, from https://www.health.harvard.edu/blog/low-cost-low-tech-brain-training-2021032922247</div>

January 9: What Goes Into a Credit Score?

Credit scores can be confusing for many people. We hear different things about credit scores from different sources, but how do we know who to listen to? Here’s a simple rundown of credit scores.

January 10: Houseplant Care

There are a wealth of things to consider when trying to grow plants indoors. Healthy plants require us to plan and consider the various factors that make them grow, pest management, and grooming – to name just a few. The Growing Indoor Plants with Success article by UGA Extension is a fabulous resource if and when you have questions about caring for your houseplants.

January 11: Mocktails: Sparkling Strawberry Mint Water

Whether you drink alcohol or not a fancy, refreshing drink can be just what you want after a long day or when celebrating with friends. If you do drink alcohol you should know two things. 1 – alcohol has an energy density of 7 kcal/g. That means for every gram of alcohol consumed there are 7 calories you are consuming. The reality is we don’t just drink alcohol. When we have an alcoholic beverage it contains other ingredients which also have calories. We add things like fruit and sugar and fats. This makes alcoholic beverages one of the most energy-dense (calorie-rich) foods consumed. 2 – alcohol has been studied, a lot! Women should have no more than 1 5oz (142g) serving per day. Men should have no more than 2 servings. Studies have shown that more than this is associated with a higher risk of disease. If you consume alcohol being mindful of moderation is important for your health. And mocktails are a helpful way to curb a craving for a fancy drink and make a wise health choice!

Fruit and Lime Slushie (adapted from Diabetes Food Hub)

Ingredients

2 cup fruit (suggestions: watermelon, mango, cherries, berries, etc.)
2 cups ice
1/4 cup lime juice (about 2 limes)
2 tbs. fresh mint (plus more for garnish)
*You can also use frozen fruit in place of fresh fruit. Try one cup of ice with frozen fruit and add one cup of sparkling water.

Directions

Puree the fruit, ice, lime juice, and mint in a blender until you get a slushie consistency. Pour into glasses and garnish with a sprig of mint (optional).

January 12: Hot Tea Day

Whether you like it hot or cold tea has some pretty great health benefits and possibilities when consumed regularly. Some of these include:

  • Possible cancer prevention
  • May lower cholesterol levels
  • Helps immune system
  • Slows aging

In celebration of tea try a nice hot cup of it today!

January 14: Glaucoma Awareness

Glaucoma is a group of eye diseases affecting the optic nerve in the eye. It is a leading cause of irreversible blindness and vision loss. Blacks and Hispanics are at a higher risk of developing glaucoma. Other notable risk factors include age (60 years and older), having a family history of glaucoma, and diabetes or high blood pressure. There is no cure for glaucoma, but regular eye exams can lead to early diagnosis and treatment. The following resources have research-based information if you want to know more:

January 16: Hunt for Happiness Week

Researchers continue to dive into understanding what can result in our happiness as humans. In 2016 Walk Georgia posted a blog called 7 Happiness Rituals to Adopt Today, Back by Science. What are they?

  • Making time for physical activity/exercise
  • Practicing gratitude
  • Healthy diet
  • Mindfulness
  • Take a break from tech
  • Focus on positive thoughts
  • Help others

January 13: Folic Acid Awareness

Folic Acid is a very important nutrient, especially for protection again birth defects. Scientific research led to the folic acid fortification of our foods to prevent serious health conditions, save lives, and improve quality of life. It is critically important for pregnant women to have an adequate intake of folic acid during pregnancy, but all of us need folic acid. This 7-minute video by the CDC tells the Story of Folic Acid Fortification and why it is so important.

January 15: Hat Day

More than a fashion staple, or statement depending on the individual, hats can be helpful for your health. In the winter hats have a health benefit as they can help to hold in body heat. This is important in cold temperatures especially if you are outside for long periods of time. In the sunny months, hats can aid in skin protection. Skin is the largest organ in your body. You need exposure to the sun for your body to make vitamin D, but too much sun exposure can be damaging to your skin causing signs of aging and increasing your risk for skin cancer.

January 17: Healthy Weight

Why do healthcare professionals make such a big deal about “healthy weight”? The bottom line is that research shows associations between weight and many chronic health conditions. Research also shows an association between weight loss and improved health in populations who are overweight or obese. Check out this article by the American Heart Association to learn more about the importance of healthy body weight.

January 18: Cervical Cancer Awareness

In 2019 Georgia’s cervical cancer cases are slightly higher (8.2 per 100,000 women) than the national average (8.0 per 100,000 women). The majority of cervical cancer cases are caused by human papillomavirus (HPV). Other risk factors include having HIV, smoking, using birth control pills for 5 years or longer, having birthed 3 or more children, and having had multiple sexual partners. There are several things listed by the Centers of Disease Control (CDC) that can help reduce a woman’s risk of cervical cancer. Among the behavior changes are don’t smoke, limit sexual partners, use condoms during sex. In addition, the HPV vaccine is recommended for preteens between 11-12 years of age. If the HPV vaccine is not received in preteen years it is recommended that teens and anyone through 26 years old should get this vaccine. In some cases, doctors may recommend patients between the ages of 27 and 45 get the HPV vaccine. Further, regularly getting screenings under the guidance of your doctor can help prevent cervical cancer or improve outcomes through early detection. To learn more click here.

January 20: Cheese

Are you a cheese lover? Many of us are. Cheese is a great way to meet your dietary recommendations for dairy. Some of us can’t eat cheese due to lactose intolerance or other reasons. One of the primary reasons for the dairy recommendations is to make sure people get the amount of calcium they need. Check out MyPlate.gov to learn more about dairy recommendations. Have more questions? Schedule a meeting with Family and Consumer Sciences Agent Amanda Harner.

January 19: Popcorn Day

It’s POPCORN DAY! Did you know popcorn is a whole grain? Stop by the Extension Office (484 GA-83, Forsyth, GA 31029) between 1 pm & 4 pm on Thursday, January 19 to get a fresh bag of popcorn compliments of the Elevate grant!

January 21: Choosing Quality Clothing

If you struggle to make wise decisions on clothing purchases you will find this UGA Extension guide on clothing selection very helpful!

January 22: Banana Bread

This Banana Bread recipe from the American Heart Association is a great adaptation of a classic we all love. This heart health version has no added sugar and less saturated fat!

CaloriesCalories: 88 Per Serving

ProteinProtein: 2g Per Serving

FiberFiber: 1g Per Serving

Ingredients

 Servings  24   Serving Size   1 slice

  • Cooking spray
  • 2 cups all-purpose flour
  • 3 tablespoons stevia sweetener OR 18 stevia sweetener packets
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 4 medium semi-ripe bananas (mashed with a fork)
  • 1 large egg
  • 1/2 cup 100% orange juice
  • 1/3 cup extra-light olive oil
  • 1 cup chopped walnuts (optional)

Directions

  1. Preheat the oven to 350°F.
  2. Lightly spray two 9 x 5 x 3-inch loaf pans with cooking spray.
  3. In a large bowl, stir together the flour, stevia sweetener, baking powder, baking soda, and cinnamon until well blended.
  4. In a medium bowl, stir together the bananas, egg, juice, and oil until well blended.
  5. Pour into the flour mixture, stirring together just until moistened but no flour is visible. Stir in the walnuts. Pour the batter into the pans, about halfway full, smoothing the tops.
  6. Bake for 40 minutes, or until a wooden toothpick inserted in the center comes out clean. Transfer the pans to a cooling rack. Let cool completely.

January 23: Fresh Squeezed Juice

Are you a juice lover? If you are keep a few simple things in mind. Juices can have a lot of added sugar. At the same time, they can provide important vitamins and antioxidants our bodies need. When choosing a juice pick one without added sugar. In addition, those that still contain plant fibers have the added benefit of helping you get the dietary fiber that is beneficial in digestion, especially as we age. Consider this, making your own juice at home allows you to control what goes in and what stays out of your juice.

January 24: Compliment Day

It feels wonderful to receive a compliment. Especially when the compliment is about our character or something we put a lot of thought, time, or energy into. Your challenge today is to think of three people you can give a compliment to. Maybe it is your kids or your spouse. Maybe it is a dear friend. Maybe it is someone in the service industry you interact with on a regular basis. We all need to be encouraged and compliments are a great way to encourage someone and brighten their day!

January 25: You are What You Eat

It’s an old and familiar saying, but in reality, it is true. What you put in your body as fuel (food) is directly associated with health outcomes such as cardiovascular disease and obesity. It is also associated with mental health.

January 26: Vegetarian Tacos

Regularly including vegetarian meals as part of your weekly dietary patterns can be good for your heart health and your cholesterol as well as improve other aspects of your health. It can also be budget-friendly. This Food Talk recipe, Tacos with Refried Beans and Cheese, is a great example of a low-cost vegetarian meal that your kids can learn to make too.

Ingredients:

Serves 4 (2 Tacos Each)

  • 1 small onion
  • 1 teaspoon vegetable oil
  • 1 (16-ounce) can low-sodium refried beans
  • 8 taco shells
  • ½ small head of lettuce
  • 2 tomatoes
  • ½ cup 2% shredded cheese of choice
  • taco sauce (optional)

Instructions:

  1. Wash hands with soap and water.
  2. Gently rub onion under cold running water. Peel and chop the onion.
  3. Heat skillet over medium-high heat. Add oil. Saute chopped onion in vegetable oil for 3 minutes until softened.
  4. Wipe the top of the refried beans can with a damp paper towel and open the can carefully.
  5. Stir refried beans in with the onions. Heat thoroughly for 5 minutes on medium
  6. Spread refried bean mixture in a taco shell
  7. Gently rub lettuce and tomatoes under cold, running water. Chop 1/2 head of lettuce and tomatoes.
  8. Sprinkle tacos with shredded cheese, lettuce, chopped tomatoes, and taco sauce, as desired. Enjoy!

Notes:

  • We like corn tortillas because they have less sodium than flour tortillas. If you’re watching your sodium intake, look for simple swaps like corn tortillas or low-sodium refried beans to reduce your overall intake.
  • Add bell peppers to this recipe to load up on veggies.
  • Looking for an easy way to include your children while preparing this recipe? Have kids tear up lettuce leaves for a colorful taco topping.

January 27: National Chocolate Cake Day

Some days you just need to enjoy a chocolate cake. Maybe today is that day for you. It is a good thing to enjoy things like chocolate cake in moderation. A good rule of thumb is to limit yourself to 7-10 grams of added sugar when you do enjoy a dessert. This is not always easy to do and there will be times you exceed this recommendation. That’s ok. Learning to discipline yourself in these ways can not only promote good health it may make you feel satisfied when you get those sweet cravings without feeling bad about it. So, have your cake and eat it too… in moderation.

January 28: Data Privacy Day

Data privacy is the right you have to control your personal information and how that information is used. One of the biggest issues when it comes to data privacy is identity theft. Identity theft is when your personal information is stolen and someone uses it as if they are you. This can happen in a variety of ways and often takes place digitally. It can happen with credit, medical insurance, social security numbers, and so much more. Check out this UGA Extension publication, “Get Smart About Identity Theft”.

January 29: National Puzzle Day

A number of studies have looked at the association between various types of puzzles and cognitive decline. There is a lot of research that supports the idea that engaging in a variety of puzzle activities is good for your brain. In celebration of National Puzzle Day take a moment, or more, to enjoy a puzzle.

January 30: National Pizza Week

Who doesn’t love pizza? It is one of the easiest things to make and a dish that tends to please everyone. This Food Talk link has 5 pizza recipes that are easy to make with your kids and nutritionally good for the family.

January 31: Principles on Saving Money

In 2003 the Fair and Accurate Credit Transactions Act was established and under it, the government launched the Financial Literacy and Education Commission (FLEC). MyMoney.gov was a part of the FLEC’s task to develop a website for education on finance to the American public. On this site, you will find many helpful resources. One of those resources is some basic information about saving money.