Eat, Save, and Be Healthy

This series is authored by Jamie Seger, Ohio State University Extension Family & Consumer Sciences Program Assistant.

Wednesday, I shared some information and tips on how to being your gardening adventure by planning and choosing which vegetables, fruits, and other goodies you will grow. Today, we’ll take a look at how to properly start seeds indoors (if you choose to go this route instead of buying pre-potted plants.) Honestly, all you need are some seed packets, biodegradable pots, some potting soil, and an hour or two! There is still time to start your seeds this late in April, as most plants can be transferred into your garden sometime in late May – June.

I typically use two different sources of information to see how I should go about starting the seeds – the back of the seed packet itself and Ohio State University Extension’s fact sheet series focused on gardening. The seed packets will tell you exactly how to start the seeds (how deep to plant them, how to water them, when to transfer them to the garden, etc.) and the fact sheets are designed to provide information specific to each vegetable and go far beyond seed starting to cover plant care, vegetable selection, and preparation (i.e. how to make yummy dishes out of what you have grown with your own two hands!)

I started my vegetable seeds (tomatoes, peppers, lettuce, and spinach) about two weeks ago on a Saturday when I had just enough free time between laundry loads – you can do the same this weekend! Below are step-by-step instructions for planting your seeds:

1. Set out the number of biodegradable pots you will need – I usually use at least two pots per vegetable. For example, I put tomato seeds in four pots, pepper seeds in four pots, etc. This way, if some of the seeds do not grow for whatever reason, you have back-ups. Plus, I have had years where everything grows well, so I have an abundance of plants and can give the extras as gifts to friends and family! Because this type of pot is so porous, it’s recommended that you place them on top of a liner of some sort. You can buy the cheap plastic versions at home improvement stores or I have also used old cookie sheets in the past – they work just as well.
2. Write the names of the vegetables you will be planting on the correct amount of “markers” to place in each pot so that you know which pot contains which vegetable’s seeds. I have two children, so there are always Popsicle sticks available in our craft drawer, so that is what I use. But my mother cuts up old window blind slats and uses them, so really the possibilities are endless – just use whatever you have available in the house! There are also a lot of other great ideas here.
3. Put enough potting soil or seed starting soil in each pot to fill them up about 2/3rds of the way. I didn’t have much luck last year using seed starting soil by itself, so this year I tried a mixture of both.
4. Water each pot until it becomes saturated. You can tell when the pot is saturated when the sides look damp or wet and water is trickling out into the pan.
5. Time to plant the seeds! Open one packet of seeds and read the instructions on the back to see how many you should plant in one hole and how deep the hole should be in the potting soil.
6. Make a few small holes in the soil of the pot using a pencil (I didn’t find out this neat little trick until this year, I really wish I had known about it sooner! It works really well!)
7. Pour a small handful of seeds into the palm of your hand and carefully place a few (as many as directed by the packet) into each hole. Then smooth the potting soil over the hole until it’s filled.
8. Place just a little bit more potting or seed starting soil on top and spritz with water. I have found that this works much better than watering the entire pot all over again. (Sometimes doing so will cause the seeds to dislodge from where you carefully placed them!)
9. Repeat for all other pots.
10. Make sure your pots are in a sunny and warm location and you’re done! But remember to keep watering and caring for your seeds after they’re planted. The general rule of thumb is to not let the soil get completely dry – you want the seeds to stay moist at all times.

Get Your Kids Involved!

Kids love to plant seeds! Both my son (4 years old) and my daughter (8 years old) have helped me with this task every year except this one… because we have new neighbor kids their age and the day I started the seeds it happened to be 75 degrees and sunny. Enough said! At any rate, in my experience I have found that the younger kids really enjoy putting the potting soil in the pots (with a little shovel too of course!) and watering them. The best tasks for older kids include helping to set out and label each pot and plant the seeds. My daughter really got a kick out of how tiny the pepper seeds were last year, and she has actually learned quite a bit about vegetables and gardening by just helping me with simple tasks like seed starting. You will be amazed at what they will remember and apply just by participating in “learning-by-doing” activities! I really missed the help from my kiddos this year and was pretty lonely doing it all by myself… even if our porch was cleaner without a 4-year-old dumping potting soil all over the place while trying to “hit” the pots! To me, a mess means they had a lot of fun!

Happy seed starting! My next update will be in May when it’s time to transfer the plants to the garden. In the meantime, care for your seeds by keeping the soil moist and making sure they’re warm and getting plenty of daily sunlight. They’ll be ready for your garden in just a few weeks!

Other posts in this series:

Green Gardening Series: Join Us!

This series is authored by Jamie Seger, Ohio State University Extension Family & Consumer Sciences Program Assistant.

I love this time of the year! Spring is full of new beginnings, the color GREEN, and that wonderful sense of “hey, it’s time to get out there and get your hands in the dirt again!” For me, spring = gardening. My husband and I purchased our first house in 2008 and one of the selling points of the place was the fenced-in garden behind the garage. We both grew up enjoying fresh veggies from our mothers’ gardens and I had always dreamed of having my own someday – our new home made that a reality! So, we’ve planted vegetables in our garden each summer since 2008. Some summers consisted of more planting than others (one year I only had the motivation to throw tomato seeds directly into the dirt and hope that something sprouted), but I’ve come to have a deeper appreciation for gardening that goes beyond enjoying the fruits of my labor. As you’ll find out, gardening can offer physical activity and even stress relief! Nothing calms me more after a hard day at work or hearing “Mommy!!!!!!” screamed a million times in my direction than going out into the quiet, peaceful garden and pulling the heck out of some weeds!

I had great intentions with my garden last summer. I spent a lot of time planning and planting  – filling the garden to capacity. And then I stepped outside one night to water the tomato plants and discovered that my neighbor had accidentally sprayed weed killer through our fence, killing everything that was planted along the west side – sugar snap peas (my husband and son’s garden favorites), corn, cucumbers, and half of our green beans. It goes without saying that we had a pretty pathetic harvest by the end of the summer! This year, I’m going full throttle. I was armed with a garden diagram (only necessary for severe control-freaks like myself), an armful of seed packets, and potting soil in early March – about the time that us Ohians were still under the “oh my goodness summer came in February!” guise. Then, Mother Nature gave us a reality check and has sternly reminded us the past few weeks of April that we’re still technically in “Spring” and that Old Man Winter hasn’t yet decided if he is satisfied with his underwhelming appearance from December to March!

So I was probably in the same boat as many other garden enthusiasts who prematurely wanted to start their seeds without thinking they would have to constantly bring the containers inside each night to preserve them from frost’s root-killing wrath! After reality struck, I decided to wait to start my seeds.  Depending on where you live in the country, the best time to start seeds is about 4 to 12 weeks before they will be transplanted into your garden.  This typically means that you should start seeds indoors during the months of March or April. Take a look on the back of the seed packets you purchase to find out when they can be safely planted in garden soil. Note:The next post in the series will focus on how to start seeds indoors and prep them for transplanting into your garden.

While I was waiting to start the seeds, I had to think of what to plant and where to plant it. Which in my opinion is half the fun of gardening – planning! Listed below are the steps in the planning process

1. Find your hardiness zone on the USDA map to find out which fruits, vegetables, and other plants will grow best in your garden.
2. Choose from these plants which ones you and your family will enjoy – and which ones you may be willing to “try out.”
3. Go to a store to pick out your seeds (or you can also purchase plants that have already been started for you). Carefully look at the back of the seed packets or plant info stick to see how much space the plant will need, if it vines (requires a lattice or fence to “climb up”), and if there should be concerns about what type of critters or insects it might attract. (My husband loves raspberries but won’t allow me to plant them because of the amount of bees they attract!)
4. Select and purchase your seeds/plants based on how much space you have in your garden and if you have a fence available to either keep pests out or allow certain plants to climb up (you can also purchase a lattice for this purpose if you don’t have a fence).
5. Take the time to actually draw a diagram (in your mind or on paper) of what you will plant where in your garden. Knowing this ahead of time comes in handy on the days that you’re hot, sweaty, and tired in May or June when you’re planting the garden!
6. If you’re starting seeds, also pick up a bag of seed starting or potting soil and some biodegradable little pots (they can be directly planted into the garden soil – pretty nifty!)

Sounds easy enough, right? It is – and it’s fun! I hope you will join me in planting a vegetable garden for you and your family to enjoy this summer.

Happy seed/plant picking! On Friday, I’ll share how to properly start your seeds for indoor growth before planting in the garden – and how you can even get your kids involved.

We take vitamins and supplements for many reasons - to strengthen our bones, boost our immunity, and  protect our overall health.   And although 74 percent of American women take supplements for health reasons, a study published in October of 2011 suggested that many supplements may be a waste of money or even harmful to their health.  Although some people do benefit from vitamins and supplements, such as older people benefitting from calcium and vitamin D, there are important do’s and don’ts that should be observed based on recent research.

• Do eat food instead of vitamins or supplements.  No pill can replace the nutritional benefits of fruits, vegetables, dairy, whole grains, and lean protein.
• Don’t take large or extra doses of fat soluble vitamins, such as vitamin A.  Some research has shown that large doses may lead to birth defects and liver damage.
• Don’t spend too much on pricier name brand vitamins.  Most store brand multivitamins contain the same amount of vitamins as higher priced brands.  Ask your doctor to recommend a formula that’s right for you.
• Don’t assume all supplements are safe.  Federal law doesn’t require dietary supplements have to be tested for safety.  Many supplement manufacturers make claims that generally aren’t verified before products reach the market.  To ensure that the raw ingredients in the finished product have met the U.S. Pharmacopeia’s high standards, look for the USP-Verified mark on the label.  Go to www.usp.org for a list of brands.
• Do  consider taking supplements, such as omega-3 fatty acids to raise HDL cholesterol, clacium and vitaming D to promote bone health, folic acid for women who are pregnant or planning to become pregnant, and probiotics to promote intestinal flora.
• Don’t forget the men!  They need calcium to protect their bones and should aim for 1,000 mg a day (1,200 starting at age 71).  For vitamin D, they need 600 IU daily (800 IU after age 71).
• Do remember children and their nutrient needs.  Talk to your doctor about whether they can benefit from taking supplements.

Submitted by Jennifer Even, Extension Educator, Ohio State University Extension, Hamilton County.  Source:  Consumer Reports, April, 2012.

The weather has been nice enough lately to clean up the grill and move outdoors for a meal.  Keep in mind some simple steps to keep you and your family safe from foodborne illness:

• CLEAN – Wash hands and surfaces often.
• SEPARATE – Don’t cross-contaminate.  Keep raw meat and poultry apart from cooked foods.
• COOK – Use a food thermometer to be sure meat and poultry are safely cooked.
• CHILL – Refrigerate or freeze promptly.

One of the most common mistakes people make is serving cooked food on the same plate that was used to take the raw meat or poultry from the kitchen to the grill.  Don’t make that mistake!  Be safe by using separate plates, one for raw foods and one for cooked foods.  The same it true for utensils.  Use one set of kitchen tongs to place raw food on the grill and another to take it off once the food is cooked.  Or, take the time to wash the utensil in warm, soapy water before using it a second time.

Use a food thermometer.  Studies show that the color of cooked poultry and hamburgers is not a reliable way to determine if foods have been thoroughly cooked to kill bacteria.  The only way to be sure food is safely cooked is to use a food thermometer to measure the internal temperature.  All poultry products should reach a minimum internal temperature of 165 degrees F.  Ground beef and pork should be cooked to 160 degrees F.

And, finally be safe with leftovers.  Put leftovers away soon after you eat.  Don’t leave food in the “Danger Zone” (40 degrees F. to 140 degrees F.) for more than 2 hours.  The “Danger Zone” is where bacteria can grow and multiply rapidly.   Food that is left sitting on the table for several hours should not be eaten.  This food should be thrown away.

Source:  United States Department of Agriculture, Is it Done Yet campaign.  http://www.fsis.usda.gov/is_it_done_yet/

Author:  Linnette Goard, Field Specialist, Food Safety, Selection and Management, Ohio State University Extension

Many families have faced challenges with loss of income and/or extra expenses during this recession. Families are often called upon to help pay bills or provide necessities if they are not covering their own emergencies. So, the message about having a reserve fund of cash may not be a “hard sell” in these times. Coming up with the recommended 3-6 months’ worth of expenses can be challenging, however. That’s why financial advisers suggest that short-term savings should be built into the family’s regular budget, so that it can slowly build to a sum that could cover a medium-sized shock.

Whether you aim for the low end of 3 months or a higher amount will depend partly on accumulated income, job stability, health insurance coverage, sick leave and vacation benefits, and the calculated risk of break-down of the family’s equipment and systems such as vehicles, appliances, heating and air-conditioning, etc.

Setting aside some money regularly is an important habit and will provide the needed pool of money. Where will you put these savings? Because you may need to have access quickly, you should put in a “liquid” account — which means you can get it quickly without loss of value. Some choices are bank or credit union savings accounts, money market funds and short-term Certificates of Deposit (CDs). While these accounts earn very little, emergency funds should be set aside from your checking account so they are not readily available for spending on day-to-day items and will be there when needed. Talk with your family about what makes something an emergency that warrants spending from the account.

Even when you think that money is very tight, setting aside even a small amount may keep you from going into debt to cover an unexpected expense.

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The sun is bright today but the wind is still a little brisk.  Think of all the things we might be doing if we were outside today?  Picking up sticks, looking for new buds on the trees or flowers or just taking the dog for a walk, are ways to get a little exercise and fresh air.  When we spend time outside with our children they have a wonderful classroom of new experiences and we can enjoy the moments of discovery with them.

It’s interesting to find more and more information that indicates time outside for children is just as important as good nutrition and a good night’s sleep.  It’s a time to connect with nature and learn about colors, and textures,  and so many living things that are available in our back yards.

When we think about getting children ready for school, the garden or backyard can lead to conversations in math, science, reading and vocabulary.  As adults, we benefit from the fresh air and exercise also.  Gardening supports children’s curiosity about the natural world and to build confidence as they grow and nurture plants that ultimately produce items for them to eat.  Rulers and magnifying glasses are great tools to share no matter what age they are to investigate things that we might miss at first glance.  Here’s a few other tips to consider while you are  outside this spring or summer, whatever you choose to do, remember that you are building relationships  by spending time together engaged in activity and learning.

*Make a wind sock from an empty powdered drink or oatmeal container and crepe paper streamers.

*Take a study stick and tie strings or fishing line to metal items to make your own wind chimes.  Things like old keys, beverage cans, old silverware, small piece of pipe, etc. work well.

*Select a few garden plants and make a container garden.  Use either a bucket or ornamental container for them to care for and observe the changes as they grow.

*Take an empty milk carton or other small container and make a boat to use outside in the puddles after a spring shower.  Which way does the wind blow it?  What ones sink or float?  What or how much can I put in the “boat” before it sinks?

*Take a strip of contact paper and make a loose bracelet.  On a walk around the yard or park pick up unique items that will stick to the bracelet.  Leaves, seeds, pebbles, flowers, bird egg shells, are all great conversation starters.

*How many different shades of green can you find outside?  Take a piece of paper or coloring sheet outside to color with no crayons….just the grass or the leaves, or the bark from the tree.  Ask permission before using flowers but they all share natural colors to enjoy.

*Make a chart of the sky and what it looks like at a particular time during the day.  See how it changes through the week.

There’s so many more fun things to do outside, but hopefully these will get you started thinking.  One of the most common comments, is “there’s nothing to do outside!”  I think once you begin looking, you’ll find so many fun things that they’ll forget about TV and enjoy the fresh air and sunshine.

Melinda Hill, CFCS, CFLE

Extension Educator, Family and Consumer

I’ve been thinking about starting a 529 plan for my granddaughter. In case you’ve never heard of a 529, it is an education savings plan operated by a state or educational institution to help families set aside funds for future college costs. It is named after Section 529 of the Internal Revenue Code.

Why do I want to do this?  I see too many examples of indulgence and over-compensation at Christmas and birthday time amongst the children of my friends and family. Don’t get me wrong.  I’m not a Scrooge. I will still give a small gift that is fun or meets a need, like clothing.  But the majority of my cash is going to go towards something more useful. All of the toys, clothing, and games that children receive, not to mention holiday party expenses, will eventually be gone, forgotten, and/or trashed.  I would like to take my hard-earned cash and turn it into something more productive for my granddaughter to use down the road.

You don’t need to be psychic to know that:

• Kids grow up quickly
• College is expensive

Fortunately, American families or individuals with a desire to save for future college expenses have more options now than ever before. Traditional investment choices—savings accounts, taxable investment accounts, annuities, and U.S. Savings Bonds—are still viable options, but you might want to consider a 529 college savings program instead.

How Do They Work?

529 plans are usually categorized as either prepaid or savings plans.

• Savings Plans are similar to a 401K or IRA in that you invest your contributions in mutual funds or similar investments. You will have several investment options from which to choose. Your account will go up or down in value based on the performance of the particular option you select.
• Prepaid Plans let you pre-pay all or part of the costs of an in-state public college education. They may also be converted for use at private and out-of-state colleges. The Private College 529 Plan is a separate prepaid plan for private colleges.

How do I know where my designee will want go to college?

529 Plans can be used to meet the costs of qualified colleges nationwide. In most plans, your beneficiary’s choice of school is not affected by the state your 529 savings plan is from.

Does my state offer a 529 plan?

Every state now has at least one 529 plan available. It’s up to each state to decide whether it will offer a 529 plan (possibly more than one) and what it will look like, meaning 529 plans can differ from state to state. You should research the features and benefits of your plan before you invest.

Is there any financial benefit to me as well?

You can’t use contributions as deductions on your federal income tax, but your distributions come out federally tax free. You may be able to deduct all or part of your contributions on your state income tax. Ohio residents who contribute to an Ohio 529 Plan receive a state income tax deduction of up to $2,000 “per beneficiary,” with no limit on the number of beneficiaries that can be deducted in one year. For example, if grandparents contribute $2,000 per year towards each of their ten grandchildren, they will be able to deduct $20,000 ($2,000 x 10) from their Ohio state income tax return.

Written by:

Donna Green

FCS Educator

Ohio State University Extension