Cleaning and Disinfecting

Flu season starts in the fall, and this year, the COVID-19 pandemic is presenting new challenges for cleaning and disinfecting the inside of a home. Cleaning refers to reducing the number of germs, dirt and impurities on the surface.  It doesn’t kill the germs, but lowers the number of germs and the risk of infection.  Disinfecting refers to killing germs on surfaces by using an EPA-registered disinfectant.  Best practice to prevent COVID-19 and other viruses is to clean the surface first and then follow up with a disinfectant.   

Cleaning and disinfecting frequent contact hard surfaces in the kitchen, dining room and bathrooms have become routine. Additional cleaning of surfaces, like doorknobs, faucets, cabinets, and play areas is a sensible precaution against the spread of disease between household members and guests. A list of disinfectant products that are EPA-approved for use against the COVID-19 virus is available here. In addition to cleaning surfaces, washing your hands frequently is an excellent tool to prevent illness. When you do not have access to soap and water, use an alcohol-based hand sanitizer. It is good practice to wash hands well, for at least twenty seconds, every time you come in the house.

In particular, COVID-19 challenges homeowners and hosts to prevent the spread of disease when having guests for fall or winter celebrations or conducting business in a home. The safest approach is to celebrate with those who live in your household and connect with others virtually. If you will have guests visit your home, below are some steps you can take to reduce the risk of spreading illness.

  • Have guests wash or sanitize hands frequently. Make hand sanitizer available.
  • Wear face coverings when possible.
  • Offer paper towels for drying hands after washing.
  • Use disposable plates and glasses to prevent multiple people handling dishes.
  • Have one person prepare and distribute food. This will result in fewer people having contact with the food.
  • Open doors and windows for better airflow when the temperatures allow.

Stay well and healthy this winter.

Written by Holly Van Heel, Human Sciences Specialists-Nutrition and Wellness

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Stress Management Resource Round-up

Our blog team was inspired to focus on stress over the last few weeks because we see how uniquely stressful our current circumstances are for ourselves as well as our colleagues, friends and family. Many of us are balancing more than we are used to and living in a way that feels very different and perhaps even insecure. For the past few weeks we have had experts share how stress affects us and tips for managing that stress. Today’s blog is a round-up of resources that have been shared and can help us deal with this stressful time. We hope that one or more of these resource will be helpful to you.

  • Iowa Concern hotline has stress counselors that can talk with you over the phone or in one-on-one live chat.
  • COVID Recovery Iowa provides counseling, virtual activities, referrals and help finding resources to any Iowan seeking assistance or a listening ear.
  • Spend Smart. Eat Smart. meal planner and recipes can help keep you and your family nourished during this stressful time.
  • Stop. Breathe. Talk. can help you and your kids manage your emotions during stressful times and communicate effectively with each other.

Remember to take time to care for your mental and physical health during this difficult time.

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Stress and Family

Last week in our series, we looked at how stress affects our sleep. Today we look at how stress impacts family functioning.

In my family, which is made up of my wife and I, our two children, and our dog, I can honestly say stress is never too far away at any given time, even more so during the Covid-19 pandemic era.  

Stress impacts everyone in our family system, my wife and I as a couple, as parents, our children, and even our dog. When one member in the family is stressed, it can easily impact the whole family. For example, when I am stressed, I tend to be crabby with my wife, and then we as parents tend to be harsh with our children. And then our children are stressed, and the cycle continues.

But the good news is that we can help the whole family manage stress better by first taking care of ourselves. I remember every time I have flown on an airplane, flight crew members always remind passengers during an emergency to put on their own oxygen masks first before helping their children or others. At first, this did not make sense to me because in some ways I was brought up with the idea to always put others first before me.  This oxygen example now makes sense to me because if I as a husband and a parent am able to reduce my own stress, then I can deal with my children and others in a calmer way. This can lead to better parenting and happier children and ultimately may lead to a happier family.

So, let’s look at some examples of how we can “put on our own oxygen masks first.” In the previous blogs we have already learned about eating well and sleeping well. Here are some additional ideas:

  1. After a long day at work before coming home, perhaps listen to your favorite song.
  2. Couples can also do joint physical activities, which have been shown to increase greater relationship satisfaction and commitment. Children could also join in regular family physical activities like walking or bicycling. Generally, doctors recommend about 30 minutes of moderate activity 5 days per week for adults.
  3. You may have heard “laughter is the best medicine.” Being light-hearted in the midst of a tense conversation can help us calm down. Perhaps watching a comedy movie as a family can help the family be in positive mood.
  4. Another great way to decrease stress in the family is for family members to think positively about their lives. For example, instead of focusing on each other’s wrong doings or mistakes, we can focus on each other’s strengths.

Use one of these ideas, or others that you have found helpful, to take care of yourself so you can take care of your relationships.

Written by Anthony Santiago, College Projects Specialist and Licensed as a Marriage and Family Therapist

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Improving sleep during a pandemic

Many people experienced insomnia or had some difficulty sleeping before the pandemic. Now, with all the additional fear, uncertainty, isolation, and economic challenges, many with no prior sleeping concerns are struggling to fall asleep or stay asleep.

Getting at least 7 hours of quality sleep each night is even more important now, since it provides the foundation for our daily functioning, moods and decisions. Getting quality sleep also strengthens the body’s immune system, which is essential during a pandemic. Not getting enough sleep each night, on the other hand, is associated with weight gain, diabetes, high blood pressure and depression.

Here are some tips to help you get to sleep and stay asleep. 

  • Have a going to bed ritual: Just like children, who have a book read to them prior to bedtime, adults need ritual signs that tell our brain it is time to sleep. That may involve listening to relaxing music, reading a book or taking a warm bath.
  • Don’t use your bed as your office: Many are working from home during the pandemic and it may seem that a bed would be a comfortable place to work. Unfortunately, this just confuses the brain, rather than training the brain that a bed is a place to sleep.
  • Get some exercise during the day: Exercise reduces stress and possibly improves sleep since it tires the body.
  • Don’t take long naps: A short 15 to 30 minute nap is OK, if it’s not too late in the day. However, sleeping longer can disrupt your sleep cycle.
  • If you wake up in the middle of the night and can’t sleep, get out of bed: Again, a bed is for sleeping, not tossing and turning, so getting out of bed helps you reset. You will want to keep the lights low and then follow your going to bed ritual.
  • Limit alcohol and caffeine: Caffeine use before bedtime may make it more difficult to get to sleep and even though alcohol might help a person fall asleep, it does not necessarily help a person to stay asleep or sleep well.

If you are struggling with stress related concerns, contact the Iowa Concern Hotline at 1-800-447-1985.  Iowa Concern provides confidential stress counseling and resource/referral services 24 hours a day, 7 days a week. 

Free virtual counseling and consultation is also available through COVID Recovery Iowa at https://covidrecoveryiowa.org/ to any Iowans impacted by COVID.

Written by David Brown, Behavioral Health State Extension Specialist

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Reducing Stress through the Benefits of Nature

As daylight hours dwindle and the air becomes crisper, thoughts and activities tend to focus less on the outdoors and more on the long winter months inside. And yet, the benefits of the outdoors and experiences with nature in reducing stress apply all year round.

Cortisol, an important stress hormone, has been mentioned a few times in this series on stress. Conditions associated with the pandemic, like decisions related to activities, continued cancellation of events, financial changes and health considerations are all potential sources of stress that can increase cortisol levels. Cortisol may cause our muscles to tense, impact our appetite, and decrease our concentration. Getting outdoors, it turns out, has been shown to reduce cortisol and stress for all ages!

  • A University of Michigan study found 20 minutes outdoors can drop cortisol levels in adults by over 20%.1
  • A review of research on college students discovered as little as 10 minutes in nature increased happiness and reduced both physical and mental stress.2
  • Studies on access to nature have repeatedly shown positive impacts for children related to physical activity, weight, attention, mental health and stress.3

How can you apply the stress reducing benefits of nature to you and your family as the seasons change? Most outdoor advocates insist there is “no bad weather, just bad clothes”, so start with planning ahead for what you might need in colder weather. Dig out hats, scarves, mittens, and coats now, so layers are available when temperatures shift. Next, be intentional about increasing your time outdoors. Take short walk breaks during the daylight hours, pausing to enjoy the changing autumn colors or the crisp scent of snow. Iowa is one of only a few states with a county conservation system – take advantage of this incredible resource! Many county conservation locations have outdoor programs all year where you can try new activities, like fall scavenger hunts or snowshoeing. If you need ideas to get children engaged outdoors, check out resources available through trusted sources such as Nature Explore and Project Wild.

Finding time to get outdoors, especially as the seasons change, can be a challenge, but the benefits related to stress are worth the effort!

  1. Hunter MR, Gillespie BW and Chen SY-P (2019) Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers. Front. Psychol. 10:722. doi:10.3389/fpsyg.2019.00722
  2. Meredith GR, Rakow DA, Eldermire ERB, Madsen CG, Shelley SP and Sachs NA (2020) Minimum Time Dose in Nature to Positively Impact the Mental Health of College-Aged Students, and How to Measure It: A Scoping Review. Front. Psychol. 10:2942. doi: 10.3389/fpsyg.2019.02942
  3. Together in Nature: Pathways to a Stronger, Closer Family (2013) Children and Family Network. https://www.childrenandnature.org/wp-content/uploads/2015/08/FamilyBonding_En_20141.pdf

Written by Cindy Thompson, Human Sciences Specialist-Family Life

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Eating and Stress

I’m so stressed! I need chocolate!

Last week we started our series on stress and discussed in general how stress affects the body. Today, the focus is how stress affects eating habits.

With many of us experiencing higher levels of stress the past few months, you may have noticed that your eating habits have changed. I know at my house, we have had more chips and ice cream in the house than we normally do.

Stress can cause both a loss of appetite and also overeating. Studies show that in the short term stress tends to shut down appetite. The nervous system causes the body to release a hormone called adrenaline which helps trigger the body’s fight or flight response and temporarily puts eating on hold.

However, if the stress continues, the body releases another hormone called cortisol, known as the stress hormone. Cortisol increases the appetite and may ramp up the motivation to eat.

Stress also affects food preferences. The higher levels of cortisol increases cravings for sugary, salty, and fatty foods. Now you know why there are more chips and ice cream in my house!

Here are some tips to help manage the effects stress has on your eating habits:

  1. Know that it’s okay to eat sugary, salty, and fatty foods sometimes. Having something like chips or ice cream now and then will not ruin your health. So don’t stress out about eating them!
  2. Plan ahead for meals and snacks. This way you will have healthier options on hand for snacking and meal time. Keeping yourself nourished during times of stress helps keep your blood sugar steady so when you are stressed your emotions aren’t further effected by being hungry or having low blood sugar. Check out our meal planner and recipes for ideas.
  3. Be mindful when you are eating. Put your phone down, turn off the TV, and move away from your computer so you are not distracted. When at home, get in the habit of eating in the kitchen and not in other rooms in the house. Mindless eating can lead to eating more than your body needs and not enjoying the food you are eating.
  4. Get moving. While cortisol levels vary depending on the intensity and duration of exercise, overall exercise can reduce some of the negative effects of stress.

If you are feeling stressed, consider how you might use these tips to care for your body.

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Strength in Stress

The past seven months have been stressful, so over the next few weeks we are going to have a series of blogs on stress. Contributors to the blogs who have expertise in the area of stress will teach us more about what it is, how to manage it, and how to use stress for good! The blogs will include how stress affects the body, eating habits, physical activity, sleep patterns, and family relationships. Today’s blog was written by Share Kelley, an Iowa Concern Hotline staff member, and will cover how stress affects the body.

Think of your body like a computer. It takes in information, and puts out responses. Pressure can be useful or harmful, which can result in brief responses like ‘Fight or Flight’. If our body had to respond all day, every day, it would drain our system. Like any computer, the body needs breaks.

Here are six ways you can recognize when your body needs a break:

  1. Headaches: Stress can trigger and intensify tension headaches. Drink a lot of water, avoid caffeine, take brain breaks, and limit screen time.
    1. Pro Tip: Schedule water breaks throughout the day.
  2. Stomachaches:  Stress can make tummy aches, nausea, and GI upset worse. Make healthy food choices for meals and snacks. Choose vitamin rich fruits and vegetables.
    1. Pro Tip:  Plan regular meals and snacks to refresh yourself.
  3. High Blood Pressure:  Stress tightens blood vessels causing high blood pressure. Schedule time during the day to do some deep breathing.
    1. Pro Tip:  Try 4-7-8 deep breathing. Inhale on a count of 4, hold for 7, exhale on a count of 8.
  4. Tense Muscles:  Stress tightens muscles causing stress aches in the head, neck, and back. Take time throughout the day to loosen tight muscles.
    1. Pro Tip:  Use muscle relaxation. Tighten then fully release one muscle group at a time from your toes all the way up to your forehead. Then sit with all muscles fully relaxed.
  5. Insomnia:  Stress can make it hard to fall asleep. Try reading, listening to relaxing music or guided meditation. Avoid screens before bed.
    1. Pro Tip:  Schedule sleep and block interruptions during that time. No calls, texts, or screens.
  6. Frequent Illness:  The immune system cannot function as well when the body is already stressed.
    1. Pro Tip: Use the tips above to create a routine so your body is ready to fight infections.

If you are struggling with stress or if you would like more information, check out the Iowa Concern website.

In addition, the State of Iowa has received federal funding to offer free virtual counseling and assistance to those affected, in any way, by COVID-19. COVID Recovery Iowa provides counseling, virtual activities, referrals and help finding resources to any Iowan seeking assistance or a listening ear. For more information, visit https://covidrecoveryiowa.org.

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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We Want Your Feedback!

Thank you for following the Spend Smart. Eat Smart. blog. Our writing team is committed to making our resources as helpful as they can be. We are conducting a user survey and we would love to hear from you. We are curious what Spend Smart. Eat Smart. tools you use most and what changes they may have helped you make in your own life. Please consider shaping the future of Spend Smart. Eat Smart. by taking our two minute survey.

Thank you!

Meals and Snacks from the Pantry

In the coming weeks many of us will be spending most of our time at home and doing lots of food preparation for ourselves and our families. As you prepare your grocery list and plan your meals for the weeks ahead, below are some Spend Smart. Eat Smart. recipes that can be made from pantry staples or made ahead and frozen.

These recipes use items I keep on hand to help with quick, nutritious meals for my family.  Some of my go-to staple ingredients are canned beans, canned tomatoes, canned fruit, chicken broth, peanut butter, quick oats, frozen vegetables, frozen fruit, whole wheat tortillas, brown rice, whole grain cereals, whole wheat bread, frozen chicken breast, and onions. Since most of us are still able to get to the grocery store, there is no need to buy excessive amounts of food, but buy some extra items each time you go so you have a good supply on hand and do not need to go as often.

Winter Black Bean Soup

Oatmeal Pancakes

Peanut Butter Balls

Crispy Granola

Make Ahead Burritos

Berry and Greens Smoothies

Mexican Chicken Soup

Vegetable Quesadillas

Lentil Tacos

And to help you with your meal planning, check out our 5 Day Meal Planner.

Stay healthy!

Make Ahead Burritos
Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Eat Your Beans at (Almost) Every Meal

This month is all about incorporating more plants into meals. To switch it up at my house, I try to make vegetarian meals at least twice a week. Not only does it help my family save money, but it helps add variety to our meals. 

Beans are a great source of protein and they are easy to add to our meals. I love cooking with beans; they taste great and tend to be less expensive than meat. Brynn, our 17-month-old, loves beans and will eat them straight out of the can! My husband on the other hand would prefer beans added to a meal, not eaten as a snack, so I am always on the search for quick, easy bean dishes to try at home. Several Spend Smart. Eat Smart. recipes that highlight beans have become family favorites at our house.  

One of our favorite dishes is Lentil Tacos where the filling is smashed lentils cooked in taco seasoning. We add our favorite taco toppings and make Black Bean Salsa on the side to get an even greater variety of beans. Another fan favorite at my house is hummus. For easy meals, we will make the Zucchini Hummus Wraps and add black beans. These wraps are a great way to use up vegetables in your kitchen before they go to waste. With Brynn being a fan of black beans, the Black Bean Burgers are a quick meal that I make when I am running low on groceries and time. I will make several batches and stick them in the freezer to use for lunches or a snack- this girl really loves her beans!

Cooking dry beans saves money and allows you to add flavor while the beans cook. Spend Smart. Eat Smart. has a great resource for how to cook dry beans at home. In my house, we generally use canned for convenience. When cooking with canned beans, look for cans with labels that say, ‘less sodium’ or ‘no salt added’. If I am unable to find those options at the store, I will simply place the beans in a colander and run them under cool water to rinse off extra salt. If you are a fan of hummus but don’t always like the price at the store, you can make your own hummus at home for a fraction of the cost. Add your favorite seasonings and you have the perfect snack or addition to your meal. I hope this blog gives you a few ideas on how to add beans into your weekly meals while saving you a little bit of money on your next grocery bill. 

Cheers to swapping out your protein this week!

Zucchinni humus wrap meal
Katy Moscoso

Katy Moscoso

Katy Moscoso is a Program Specialist with Iowa State University Extension and Outreach. As a new mom she is always on the lookout for easy, healthy recipes to prepare for her family.

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