by Angela Hinkle | Mar 31, 2021
No sleep at night, tired at work.
Photo Source: E. Mudge
Experiencing sleeplessness? You’re not alone. Keep reading for things you can do to help you sleep well.
On average, Americans get less than seven hours of sleep a night. The hormone melatonin regulates the rhythms of our daily biological “clock,” which includes an optimum 7-9 hours of sleep per night. Unfortunately, there are oh so many, many things that inhibit that melatonin from doing its job correctly.
And when this rhythm breaks down, our overall health is at risk. Lack of proper sleep has been shown to increase risk for illnesses like heart disease and diabetes, as well as learning disabilities and mental illnesses like dementia.
So, what is keeping us from sleeping well?
Who has time to sleep?
There is so much work and fun to be done in a 24-hour day, that we often shelve sleep to lowest priority. “If I can get another hour’s worth of work done, I’ll catch up on sleep later” seems to be the modern mantra.
All those lights are great, but…
The bluer the light, the more it messes with our bodies’ cues to sleep. A candle flame with no blue light – no problem. Tablets and smart phones and televisions with lots of blue light can disrupt our sleep by about 60-95 minutes.
To sleep well, try some or all of these tips:
- Make sleep a priority. Schedule it as part of your regular routine. Try to go to sleep at the same time every night.
- Sleep with a night light that has a red light bulb. (Don’t put a red scarf over your lamp shade. This is a fire hazard.)
- No caffeine after noon (from coffee, tea, chocolate, etc.).
- Take a warm, soothing bath or shower within an hour of going to bed.
- Try Epsom salts in the bath and calming lavender, sandalwood, or juniper scents in the bedroom.
- Drink a cup of warm tea with valerian extract (a common ingredient in “sleepy” teas).
- Set your thermostat to a cool 62° to 69° during sleep time.
- Sleep on freshly laundered sheets.
- Turn off electronic devices at least one hour prior to bedtime.
- Stop eating at least two hours before bedtime.
Though it may seem like we need to go full speed ahead 24-7, we just can’t. And we should stop trying. We need good rest and sleep to help our body recuperate from the day.
So, try some or all of the techniques above to sleep well. Let me know how it goes. Zzzzzz.
For more information on sleep and your health, see what the CDC has to share Are You Getting Enough Sleep?
by Melanie Taylor | Mar 26, 2021
Did you know that over the past ten years, the National Institutes of Health (NIH) has been a partner in research to determine the physical and mental benefits of having a pet? It turns out that pets not only steal our hearts, but they can contribute to better cardiovascular health. Studies have shown that the bond between people and their pets can increase fitness, lower stress and bring happiness to their owners. Regular walking or playing with pets can decrease blood pressure, cholesterol, and triglyceride levels. Pets can also help manage loneliness and depression by giving us companionship. This was helpful to many people suffering from loneliness during the pandemic. In fact, between March and July of 2020, there was a surge in pet adoptions and some shelters could not meet the demand. Since people had more free time, less socializing, and lots of alone time, many people found a pet was just what they needed to fill that void.
Cali, a tortoiseshell cat, posing to get attention.
Photo Source: Melanie Taylor
Although many of us are slowly returning to the normal stresses of daily life, a pet can still give us those same health benefits. Just think about it: on those stressful days with busy work schedules, running kids around town to their activities, etc., what’s better than being greeted at your door in the evening by a dog with a wagging tail or a cat’s purr as they snuggle with you? Of course, do not forget those unique pets, such as birds, bunnies, hedgehogs, reptiles, fish, and lots of other furry and scaly friends of ours.They all greet you in their own special way.
On a safety note, always remember pets can carry harmful germs that can make us sick even when the pet appears healthy. People with compromised immune systems and pregnant women should always take extra precautions when interacting with pets. Some tips on staying safe and healthy around your pets are to always wash your hands after handling your pets and be sure to maintain your pet’s health by regular visits to the veterinarian. Also, practice good pet hygiene by keeping pets out of the kitchen, cleaning their toys, beds, food, water/food bowls, etc., regularly sanitizing areas the pets frequent, and, of course, cleaning a cat’s litter box daily and picking up dog poop outside and disposing of it properly. When pets are added to your family, always teach your children how to properly interact with the animal(s). Small children should always be supervised when interacting with any pets.
Sonny, a tabby cat, enjoying play time with his mouse toy.
Photo Source: Melanie Taylor
On a fun note, if you are a pet owner, you already celebrate your pet(s) everyday, but there is an annual day of celebration for our pets. National Pet Day is April 11, 2021. This is an extra special day to give your pet extra snuggles and maybe even an extra treat. Be sure to use this day to remember why your pet is so special to you and your family. Reminisce about your pet memories while giving him/her extra attention and maybe even share your special memories on social media. People love seeing pictures of pets. It makes everyone’s day brighter. Here are the top four ways people report making National Pet Day special for their pet, 1) I give my pet a special treat, 2) I tell my pet “I love you”, 3) I buy or make a special gift for my pet, and 4) I let my pet sleep in my bed with me. (https://nationaltoday.com/national-pet-day/)
So, be sure to remember your pet this National Pet Day in April.
To see the importance of pets in our lives and families be sure to check out the interesting insights below from surveys about people and their pets.
Interesting Insights about People and their Pets:
- 95% of pet owners say their pets are part of the family.
- 94% of families with an autistic child benefited from having a pet.
- 67% of households in the United States have a pet. Americans spend approximately $75 billion a year on pet care and products.
- 44% of people reported they would rather cuddle with their pet than their partner.
- 22% of Americans are attracted to people who treat their pet like a family member.
- 11% of Americans hang out with their pets (ex. watch TV, read books, etc.).
- 10% of owners are allergic to their pets.
- 10% of Americans consider their pet to be their best friend.
- 10% of Americans talk to their pet in a special voice.
- 10% of Americans carry on conversations with their pet.
As April approaches and spring weather arrives, be sure to get outside with your pets and enjoy some stress relief, feel the sunshine on your face, smell the fresh blooms, and take in the beauty of nature around you. It will provide positive health benefits for you and your pet as you take a long, relaxing walk together. If your pet is an indoor only pet, be sure to sit in the floor and play with your pet like you did when they were kittens, etc. They will love the extra time and closeness with you. No matter what type of pet you have, be sure to let them bring you happiness and relaxation, and you, in turn, can help them live their best pet lives possible.
Sources:
Center for Disease and Prevention (CDC):
https://www.cdc.gov/healthypets/health-benefits/index.html
National Today:
https://nationaltoday.com/national-pet-day/
The Washington Post:
https://www.washingtonpost.com/nation/2020/08/12/adoptions-dogs-coronavirus/
by Heidi Copeland | Mar 23, 2021
Do you quality for the Earned Income Tax Credit (EITC), or Earned Income Credit (EIC)?
The Earned Income Tax Credit (EITC), or Earned Income Credit (EIC), is a refundable tax credit targeted to working people with low to moderate income.
EIC is a refundable credit. You can take advantage of the credit even if you do not owe any taxes. (https://www.irs.gov/pub/irs-prior/p596–2020.pdf)
Plus, there is a new feature… the LOOKBACK rule for Earned Income Credit (EIC).
As part of the Consolidated Appropriations Act of 2021, passed in December of 2020, you can use your 2019 earned income to determine your EIC and the Additional Child Tax Credit if your 2020 earned income is lower than your 2019 earned income. This is an especially important rule. You can use whichever income gets you the larger credit.
To qualify for the EIC:
- You must have at least $1 of earned income: wages, salary, tips, net self-employment earnings (income less expenses), or disability benefits up to a certain threshold
- You file a federal income tax return for the tax year even if you do not owe any tax or are not required to file a tax return
- Taxpayer (and spouse) and any qualifying child must each have a valid Social Security number issued before the due date of your return
- Taxpayer must be a U.S. citizen or resident alien for the entire year
- Filing status can be married filing jointly, head of household, qualifying widow(er), or single. (You can’t claim the EITC if your filing status is married filing separately)
- Your tax year investment income must be $3,650 or less for the year
- Cannot file form 2555 relating to foreign earned income
- Rules for qualifying children:
- Child(ren) must be under age 19—age 18 or younger—at the end of the tax year and younger than you or your spouse (if you file jointly) OR under age 24 and a full-time student and younger than you or your spouse (if you file jointly) OR any age if permanently and totally disabled
- The child must either be your son, daughter, stepchild, foster child, brother, sister, stepbrother, stepsister, or a descendant of any of these individuals, which includes your grandchild, niece, or nephew
- The child must have lived with you for more than half of the tax year (some exceptions apply)
- Only one person can claim the same child for the same tax year
The EIC may be disallowed if the taxpayer incorrectly files for the credit but does not meet these requirements.
by Heidi Copeland | Mar 23, 2021
Friday, February 12, 2021 opens the 2021 income tax filing season. Getting your income tax information together will help you file a complete, correct, and timely income tax return.
Things to know:
- 2020 return is filed in 2021
- As of now, April 15, 2021 is still the filing deadline
- File on time or file for an extension to avoid paying a penalty for failing to file on time.
- If you are owed a refund, you have up to 3 years to file and receive the money.
Coronavirus and Taxes
The Coronavirus Aid, Relief, and Economic Security Act (CARES Act) authorized the IRS to issue Economic Impact Payments (EIPs)
- EIP1: $1,200 to most U.S. citizens and residents and up to $2,400 for married couples who file a joint return plus $500 per qualifying child.
- EIP2: $600 for individuals or $1,200 for married couples and up to $600 for each qualifying child.
- Generally, if you have an adjusted gross income for 2019 up to $75,000 for individuals and up to $150,000 for married couples filing joint returns and surviving spouses, you will receive the full amount of the second payment. For filers with income above these amounts, the payment amount is reduced.
On the 2020 Form 1040 (individual income tax return), taxpayers are asked about these monies. Did you get them and how much? Be aware that these funds were disbursed in different ways: paper check, direct deposit, and debit cards. Many people also received a notice 1444 A or B explaining these monies; many did not. It is important to familiarize yourself about the Economic Impact Payments (EIPs) and know the exact amount you received. (If you didn’t receive the funds, ask yourself these questions: Have you filed an individual income tax return in previous years? Have you moved/changed bank accounts since filing last?)
Remember, putting incorrect information on the tax return might mean a lengthy delay or alter the size of refunds/payments!
Know, too, that after October 15, 2020, the only way to claim your EIP will be to file a federal income tax return. If you did not file a 2019 tax return in 2020, you may instead be able to claim a recovery rebate credit when you file your 2020 federal income tax return in 2021.
People can check the status of both their first and second payments by using the Get My Payment tool, available in English and Spanish only, on IRS.gov or calling the IRS hotline @ 800-919-9835.
by Angela Hinkle | Mar 11, 2021
FCS Agent: Angela Hinkle Photo Source: UF/IFAS
Angela Hinkle is a Family and Consumer Sciences Agent in Escambia County, specializing in increasing the healthy food and nutrition behaviors of limited-resource families. She graduated from the University of Maryland in Broadcast Communications. After giving birth to a beautiful daughter, she worked for NC State on a grant helping moms breastfeed their new babies. She was offered additional duties from another grant – EFNEP (Expanded Food and Nutrition Education Program). After the breastfeeding grant program ended, Angela re-located to Escambia County, Florida and was able to continue teaching efforts as a program assistant for the EFNEP program there.
As a single mom, Angela really appreciated the help of family, friends, and co-workers in advancing to the position of UF Extension Agent in 2008 and getting her master’s degree in Health Education (with a psycho-social emphasis) from the University of West Florida in 2010.
Along with her staff, Angela works with limited-resource youth and families, educating them in choosing, preparing, and eating healthy when budgets are severely restricted. She says it is definitely a challenge to help people make positive behavior changes and to assist communities in making the healthy choice the easy choice. But she says the successes that participants and community partners share about caring for their families in healthier ways always make it worth it.
Angela Hinkle Prepares Salsa Photo Source: William Reynolds
Other health and wellness Family and Consumer Sciences programming Angela has led includes: “Keeping the Pressure Down,” “Wellness Wednesdays,” “Let’s Walk Florida,” “Cook Smart Eat Smart,” “Feed Them Well,” “Smart Shopping for Families,” and the Growing Series including “Growing a Healthy Pizza,” “Growing Nachos,” “Growing an Ice Cream Sundae,” and “Growing Brunch.”
Angela was born in Trinidad in the West Indies. Her family moved to a trailer on a dirt road in Pensacola, FL when she was about five years old. She then moved around to Maryland, Oklahoma, Indiana, and North Carolina before finally circling back to Pensacola. In each place she has lived, food has always been a big passion. She loves to read about food, talk about it, make it, share it, explore the culture and history behind it, and eat it in a variety of settings. This passion makes her a great fit for the EFNEP program.
Her soul animal is a turtle, (usually moving very slowly, enjoying time in her own shell, but moving surprisingly quickly when prompted). In addition to food, Angela likes being with her dog (who is getting on in years but likes to take her for a walk every morning), a nice warm cup of tea, going to the movies, reading for pleasure, traveling and sight-seeing, and getting to spend time with her adult daughter.
by Terri Keith | Feb 21, 2021
Homemade canned preserves 1942.
Photo Credits: UF/IFAS File Photo
In 1795, Napoleon needed a better way to preserve large quantities of food for his troops during the Napoleonic Wars, so his government offered a reward of 12,000 francs for the invention of a new food preservation method. In 1809, Nicolas Appert won that award with his canning technique that used glass containers that were sealed then heated to a set temperature. Peter Durand created the tin canister a year later. These inventions led to the canning materials and processes that are used today to preserve food for people all over the world.
Canned food provides a convenient and often less expensive way to include fruits and vegetables in the diet of many individuals and families. Canned foods are also considered a staple in many pantries because of their shelf life. Commercially canned products may keep the food packed inside at its best quality for 1 to 5 years depending on the type of food. Most home canned foods are able to be stored for up to a year, though there are some exceptions.
Photo Credit: UF/IFAS Photo by Tyler Jones
To make the most of canned foods, keep these tips in mind.
Best by or use by dates on commercial products do not indicate safety. They are estimated dates provided by the manufacturer on how long they believe their product would be at its best quality. The exception to this is for infant formula products that are required to have a “Use-By” date and should not be used after that date.
Avoid cans or jars that are not in good condition. Look for dents, swelling or bulging, leaking, rust, cracks in jars or loose lids. If the food has a foul odor or spurts liquid when it’s opened, do not use it. Any of these could indicate the food may have been contaminated or could contain Clostridium botulinum toxins.
A woman canning in the kitchen.
Photo Credits: UF/IFAS File Photo
Store canned foods in a cool, dark and dry space. This will help them to last longer and keep the food inside at its best quality. Keep canned foods in an area that is between 50-70°F.
Use canned foods to fill nutrition gaps. Add a can of vegetables to your dinner menu—a side of green beans or carrots can help balance your plate. Try using a can of fruit as a basis for a dessert. Pineapple and cottage cheese, anyone? If you’re concerned about sodium or sugar in canned foods, look for products marked as low sodium or lite for less sugar. Compare ingredient and nutrition labels of different brands or varieties of a product to find what works best for you.
If you can foods at home, make sure you’re following recipes that have been tested for safety. Follow the guidelines in the USDA Complete Guide to Home Canning, 2015 Revision or find more information at the National Center for Home Food Preservation. You can also contact your local extension office; in Florida, you can find your local office here.
Resources:
U.S. Department of Agriculture, National Agricultural Library, How Did We Can?: https://www.nal.usda.gov/exhibits/ipd/canning/timeline-table
U.S. Department of Agriculture, AskUSDA, How long can you keep canned goods?: https://ask.usda.gov/s/article/How-long-can-you-keep-canned-goods
U.S. Department of Agriculture, Food Safety and Inspection Service, Food Product Dating: https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/food-labeling/food-product-dating/food-product-dating
