Archive for the ‘Healthy People’ Category

Do you have turkey left-overs from the big meal today? Instead of the usual ways to do leftovers try some of these ideas. First, plan to use the leftover turkey you have refrigerated within three to four days. If it is going to be longer, freeze the leftovers in freezer bags for later use. Remember when reheating leftovers we should always reheat to 165°F.

Below are some ideas and short recipes for using your leftover turkey meat:
• Turkey Stir-Fry – Cut up the turkey into small strips. Stir fry vegetables taco(fresh or frozen) your choice, until just tender and add the turkey pieces. Heat until 165°F or very hot. You can add herbs, low-sodium soy sauce, Teriyaki, or Asian stir-fry sauce for flavor. (Quick meal in 15 minutes.)
• Turkey Tacos – Cut up the turkey meat and reheat adding taco seasonings. Serve with beans, tomatoes, salsa, lettuce, lite shredded cheese and/or sour cream.
• Turkey Quesadillas – Cut up turkey meat and add to lite cheese on a tortilla. Heat until very hot and tortilla is lightly brown. fried rice
• Turkey Fried Rice – Cook a scrambled egg. Add cut up turkey, scrambled egg, frozen peas, cut up carrots and onions to leftover rice. Heat to 165° F and then add low-sodium soy sauce.
• White Turkey Chili is delicious. It has beans and a southwestern flavor. Try this recipe or other recipes for leftover turkey at University of Nebraska Extension website.
• Pizza – Start with a flatbread or a pizza crust. Add some tomato or pesto sauce, cut-up turkey and lots of chopped up vegetables. Top with some low-fat cheese and pop in the oven until the cheese melts about 15 to 20 minutes.
• Turkey Chow Mein has been a favorite with my family. Cut up the leftover turkey and add to Chow Mein vegetables. Heat until 165°F. Serve over hot cooked brown rice.

potato-soup-237760__180Have leftover mashed potatoes and turkey? Turn it into this Turkey Mashed Potato Soup.

Turkey leftovers can be delicious and nutritious. Leftovers can also make a fast and speedy dinner. If you are hunting for more healthy recipes try the USDA’s “What’s Cooking” website.

Author: Pat Brinkman, Extension Educator, Family and Consumer Sciences, Ohio State University Extension Fayette County
Reviewer: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Wood County.

Henneman, A. Recipes for Turning Turkey Leftovers into Planned-Overs

Henneman, A. “Soup”er Soups from Turkey Leftovers, handout available online at

Tufts University, (2015). Make your leftovers healthier the second time around, Health & Nutrition Letter, November 2015, 33 (9) 1-3

United State Department of Agriculture (USDA), (2015). What Cooking! Website at http://www.whatscooking.fns.usda.gov/

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Join the American Diabetes Association® to put good food and good health on the table during American Diabetes Month® this November. Whether you are one of the nearly 30 million Americans living with diabetes or the 86 million Americans with prediabetes, or you simply want to live a healthier lifestyle, the Eat Well, America!sm campaign will show you how easy and joyful healthy eating can be for everyone in our Ohio State community!

Looking to prepare a healthy Thanksgiving Day meal? They have seasonal recipes and tips to ensure you don’t miss out on the autumn and holiday flavors you love. Also, view the American Diabetes month newsletter for facts and figures on diabetes in the United States.

 Interested in learning how make healthy choices when eating out and grocery shopping? Ohio State University Extension Family and Consumer Sciences Educators/Program and Field Specialist designed an online course with your needs in mind. “Dining with Diabetes: Beyond The Kitchen” is a dynamic, free online course that provides three modules that you can work on at your own pace. The first module addresses carbohydrates and diabetes. The second covers fats and sodium, and the third explains the role of vitamins, minerals and fiber. In this online educational program you can share ideas and experiences with your classmates, chat with a health professional, and learn about new technology including websites and mobile apps.

Why not sign up today and learn how to make healthy choices for yourself and family members!

For more information or to enroll please contact Dr. Dan Remley at remley.4@osu.edu

Written by: Susan Zies, Family & Consumer Sciences Educator, Ohio State University Extension, Wood County, Erie Basin EERA,  zies.1@osu.edu

Reviewed by: Dan Remley, MSPH, PhD, Assistant Professor, Field Specialist, Food Nutrtition and Wellness,   remley.4@osu.edu




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treadmillWhen you exercise, you generate heat. If the exercise is vigorous or sustained, you produce so much heat that you become hot and sweaty. How many calories did you burn? Check your METS.

What is a MET?

MET stands for Metabolic Equivalent Task. One MET is equal to the rate you burn calories while you are sitting. Obviously, as you begin to move or exercise, you will burn more calories and this will increase your METS. Some of you may have noticed that the exercise equipment you currently use measures METS. If the treadmill, for example, shows five METS, then that means that you are burning calories at a rate five times faster than if you were sitting.

However, the actual number of calories a person burns varies based on age, weight and fitness level. As an example, let’s say you meet a group of women at the mall every morning for a one mile walk. Every one of the women walks the full distance, but some walk faster than the others. Those that can walk faster will acquire more METS.

METS and Disease Risk

To get enough exercise to reduce your risk for disease, you need to acquire 15-20 MET/hours per week. How can you do that? We’ll use walking as an example.

“Lady A” walks two miles every day in 30 minutes (15 minutes/mile). She will accrue 2 METS, because a person who can walk a 15 minute mile (which is pretty fast walking), gets 1 MET for every 15 minutes walked.  Assuming she walks every day of the week, “Lady A” would accumulate 14 METS (2 METS x 7 days = 14 METS). However, since 15-20 is the goal, she should walk a little longer every day (say 45 minutes instead of 30), or walk her two miles at an even faster pace.

There are charts available to help you determine how many METS you accrue per activity, but remember they are predicated on speed and intensity of the workout.

Want to learn more?

For more information on METS, refer to the following sources. Dr. Susan Love has an excellent fact sheet on the relationship between METS and breast cancer.

As well, The Cooper Institute and Cancer Prevention and Research Institute of Texas website provides healthy information in an easy-to-read format.

Written by: Donna Green, Family & Consumer Sciences Educator, Ohio State University Extension, Erie County, Erie Basin EERA, green.308@osu.edu

Reviewed by: Beth Stefura, Family & Consumer Sciences Educator, Ohio State University Extension, Mahoning County, stefura.2@osu.edu





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Have you noticed that the winter holidays are associated with food more than at any other time of the year? From Thanksgiving turkey with all of the trimmings through New Year’s Eve celebrations, there are many temptations put in front of us. Cookies seem to magically show up at the office and there are multiple events to attend where it is very easy to indulge more than we should.cookie-585903_640

If you’ve been working hard this year at healthier eating or increased physical activity, don’t let the holiday season set you back. If you do slip into some old habits don’t let it get you down.

Here are some hints to help you have a healthier holiday:

• Schedule time for physical activity – if it is on your calendar you are more likely to follow through.
• Cut back on what you eat a little for a few days but not too much.
• Look for a couple of new recipes to incorporate healthy fruits and vegetables into your diet. The fiber will help you feel full longer. For example, green bean almandine with lemon is a much healthier choice than the traditional green bean casserole!
• Be more conscious of your portion sizes. Use a smaller plate and remember to fill at least half of it with vegetables and fruits.
• Try to eat a light, healthy snack before a party. This might curb your appetite and make it easier to avoid temptation! Eat a low fat Greek yogurt, string cheese or other protein food to help you feel fuller.
• Track what you eat each day. Being aware of what we are actually consuming can help us make any necessary adjustment.
• If you have a favorite holiday treat, make it, enjoy a serving or two and give the rest away!

Studies show that the average American gains one to two pounds over the holidays and these pounds usually don’t go away. You might make it your goal to maintain your weight over the holidays instead of trying to loose. If you try to deny yourself your favorite holiday foods, you are more likely to “fall off the wagon” and go overboard on eating. Enjoy our favorites and then get back to your wellness plans of healthy eating and exercise after the New Year!

Writer: Marilyn Rabe, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, rabe.9@osu.edu
Reviewer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, Treber.1@osu.edu


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As the weather cools down the type of meals we often cook in slow cookers start to sound wonderful. Think warm, hearty, time saving, and one-dish meals. Slow cookers can help you to save both money and time – and maybe even your sanity. Instead of walking in the door at the end of the day to “What’s for dinner?” you can hear “Wow! That smells good. I’m going to wash up for dinner.” Because slow cookers use a low temperature to cook foods over a longer than usual time, there are a few safety and preparation tips to keep in mind:

  • As always, start with clean hands and a clean surface as you prep your meal.
  • To avoid sticking and provide a speedy clean-up, spray the inside of the crock with non-stick spray before adding ingredients.
  • Thaw frozen meats before adding to the crock either in the microwave or refrigerator.
  • If you decide to cut up foods ahead of time, store meats and vegetables separate before placing them in the pot to avoid growth of bacteria.
  • To shorten the time that foods are in the danger zone, between 40 and 140 degrees, either pre-heat the cooker or use the high setting for the first hour. I often add one of my liquid ingredients and turn my pot on high as I prep the other ingredients to add.
  • Surprisingly vegetables cook slower than meats, so add them first. slow cooker
  • Newer research states that larger cuts of meat can be now cooked in a slow cooker, but check manufacturer directions to see how many pounds your machine will hold safely. Check large cuts of meat with a meat thermometer to ensure safe temperature, 165 degrees for poultry and ground meats; and 145 to 160 degrees for beef, pork and lamb.
  • When cooking meats and poultry water, broth, or vegetable juices should almost cover the meat. This liquid provides more even heat transfer and creates the steam to ensure safe cooking.
  • While it is tempting, do not over-fill slow cookers. A pot one-half to two-thirds full is a full pot for cooking.
  • Do not remove the lid unnecessarily. When you lift the lid the inside temperature drops and can add 30 minutes or more to the cooking time.
  • After serving foods do not leave them to cool down in the crock. Store slow cooker foods safely as other left-overs – separate into shallow containers within short time and store in refrigerator or freezer. Left-overs should be reheated to 165 degrees before eating.

Are you looking for a low cost slow cooker meal idea? Try one from our Ohio State University Extension, Wayne County http://go.osu.edu/slowcooker. What is your favorite slow cooker recipe? I love my mother’s baked beans, white chicken chili, and anything for a tail-gate. Comment on your favorite.


USDA, Food Safety and Inspection Service, “Slow Cookers and Food Safety”, http://www.fsis.usda.gov.

University of Minnesota Extension, “Slow Cookers and Food Safety”, http://www.extension.umn.edu/food/food-safety/preserving/safe-meals/slow-cooker-safety/.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.

Reviewer: Tammy Jones, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pike County.

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kids2 Many of us will see trick-or-treaters visiting our neighborhoods this week. When you do, consider starting a new Halloween tradition. My sister, Debbie is a great hostess for trick-or-treat night. She fixes a big pot of chili with healthy beans, lean beef and tomatoes. As the soup simmers, family members can stop in for a bowl of soup and some veggies before hitting the streets. A fun veggie tray encourages everyone to try a veggie dipped in reduced fat ranch dressing. The kids and their parents have a healthy meal to get them started on their journey. Veggie Girl

Let’s explore some Healthy Option Trick or Treat Ideas:

• Offer Halloween toys, stickers, glow sticks, pencils, or erasers.
• Offer small balls, bubbles, modeling clay, plastic spiders, bugs, skeletons or sidewalk chalk.
• Offer fruit cups, 100 % juice boxes, nuts, trail mix, graham crackers, or raisins.
• Offer small Clementines with a pumpkin face for an added surprise.

Clementine PumpkinsDid you know? A research study from Yale University found that children are just as likely to choose a small toy as candy when offered both of them. Given the choice between lollipops, fruit flavored candy, tart hard candy and stretch pumpkin men, glow in the dark insects, Halloween-themed stickers and pencils, 50% of the children chose the toys.

You may have your candy stash ready to go for this year but I challenge you to visit the store after Halloween and pick up some of the non-perishable ideas to offer next year. Oftentimes we can get post-Halloween items at 50 -90% off! Purchase these for savings next year and store them in your box with your Halloween decorations (if you have one) or in the special place that you can easily find when it is time to buy candy for next year. You may be surprised at the savings you see!

You don’t have to stop offering candy but consider adding some healthy alternatives. Did you know that the average Jack-o-Lantern Pumpkin contains 250 pieces of calories equaling about 3 pounds of sugar and 9,000 calories? Let’s make that number closer to 100 pieces of candy next year! That’s enough of a treat for anyone.

Can you start a healthy Halloween tradition?

Writer: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County, treber.1@osu.edu

Reviewer: Beth Stefura, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Mahoning County, stefura.2@osu.edu

Photo Credits: Debbie Klinger, Pat Brinkman and Michelle Treber.


American Heart Association, (2014). How to have a heart healthy Halloween. retrieved from: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/How-to-Have-a-Heart-Healthy-Halloween_UCM_317432_Article.jsp

Schwartz, M. , Chen, E., & Brownell, K. (2003). Trick, treat, or toy: children are just as likely to choose toys as candy on Halloween. Journal of Nutrition Education and Behavior, 35, 4, 207-209


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What is one of the dirtiest items in your purse or pocket besides money?  Probably, your cell phone.  Stop for a minudirty cell phonete and think about where and when you used your cell phone.  We carry them everywhere, rushing to answer or check a text message with dirty hands.  We take it into the bathroom, kitchen and everywhere else.  If you have children you have probably given them your phone to distract them as you shop or drive the car.

One study found cell phones to be 18 times dirtier than toilet handles.  Another study found that 82% of cell phones tested positive for bacteria contamination and 16% had E.coli.

So, how do we clean our phones?

  • Check the directions in your owner’s manual for any specific cleaning instructions.
  • Power down the phone to help protect it as you clean.
  • You can wipe the screen clean with a microfiber cloth daily. This will help remove the dirt your hands left on the phone.cleaning cell phone
  • Use disposable cleaning electronic screens’ wipe but don’t use a regular cleaning wipe on your phone. If you don’t have an electronic screen wipe  use a soft cloth dampened with water.   To get the dirt out of the small corners and nooks use a cotton swab.
  • Dirt and grime can accumulate around the edges of your protective cover. Take the cover off weekly and use a disinfecting wipe on the inside and outside of the case.  Let it dry thoroughly before putting it back on your phone.
  • Wash your hands before using your phone which will prevent germs and dirt from getting on your phone.
  • Keep food and drink away from your phone.
  • Avoid using your phone in the bathroom. Droplets from flushing the toilet can land on your phone.

To avoid ruining the special coatings on some screens, never use any products containing harsh chemicals, like ammonia.

While you are cleaning try cleaning your computer and television remote too.  You can use a cleaning wipe on your keyboard or a cloth sprayed with an all-purpose cleaner.  Don’t spray directly onto your keyboard or laptop.  An air duster can help remove things stuck in your keyboard.  For the monitor just use a dry or dampened with clean water microfiber cloth to wipe away the dust and dirt.

Author:  Pat Brinkman, Extension Educator, Family and Consumer Sciences, Ohio State University Extension

Reviewer:  Jenny Even, Extension Educator, Family and Consumer Sciences/EFNEP, Ohio State University Extension


American Cleaning Institute, (2013).  Cell Phone Cleaning.  Available at http://www.cleaninginstitute.org/clean_living/cell_phone_cleaning.aspx

Eley, A. (2014). Find out how to clean your cell phone and other dirty gadgets, Available at


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