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Posts Tagged ‘health’

Try Tea!

Posted in Healthy People, tagged , , , , , , , , , , on June 10, 2013 | Leave a Comment »

Tired of drinking just water? Are you a tea drinker? Do you enjoy iced tea in the summer? Well, pour a cup of tea and enjoy. It’s good for you.cup of tea

Benefits from tea include:

• May lower risk of heart disease, stroke and some other chronic diseases.

• May lower your blood pressure as drinking just one cup of black tea daily lowered blood pressure levels in men in one study.

• Drinking green tea helped increase bone formation in postmenopausal women.

• Green tea increased activity in the part of the brain used for memory processing showing promise that it may prevent the formation of amyloid plaques associated with Alzheimer’s Disease.

• The caffeine plus L-theanine in tea helps reduce levels of cortisol, a stress hormone.

• Encourages healthy bacteria in your gastrointestinal tract. Most of these benefits come from the “flavonoids” in tea. Flavonoids provide beneficial antioxidant and biochemical effects.

Considering there are little to no calories, a tea leaf is very high in flavonoids. Using hot water to steep the tea will provide you with the most flavonoids. Other methods of tea such as cold-brewed glass of iced teaand powdered mixes don’t usually obtain the same flavonoid levels. Sun tea brewing is not recommended as molds or bacteria on the tea leaf are not destroyed as they would be with using hot water. Tufts University recommends using 175⁰ to 185⁰ Fahrenheit (F) water to brew green tea, 195⁰ F to brew oolong tea and 212⁰ F (boiling water) to brew black tea. Adding some lemon or other citrus juice adds little calories and reduces the risk of flavonoids loss through the digestion process.

One caution: Although tea has only about half the caffeine of coffee, if you are caffeine sensitive you may have to be cautious. If you can’t handle caffeine try the decaffeinated teas or herbal teas that don’t contain caffeine. Most of the flavonoids are still intact in the decaffeinated teas.

Calorie Caution: Some sweet teas have as much added sugar as a soda. Try unsweetened tea with fruit or juice added.

Enjoy tea or iced tea this summer and don’t be afraid to try some of the new flavors of tea. There are many different teas with additional flavors that make delicious iced tea. I really enjoy brewing my own flavored iced green tea to sip on during the hot days of summer.

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

Reviewed by: Michelle Treber, Extension Educator Family and Consumer Sciences, Pickaway County, Ohio State University Extension

References:

Tufts University, [2013]. Drinking Tea Protects Your Head, Heart and Bones, Tufts University Health & Nutrition Letter, April 2013, Vol. 31 (2) p 4-5.

Tufts University, [2013]. Green Tea Protects Brain Cells, Tufts University Health & Nutrition Letter, June 2013, Vol. 31 (4) p 7.

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Be Safe in the Sun

Posted in Healthy People, Healthy Relationships, tagged , , , , , , , on April 22, 2013 | Leave a Comment »

Got your Sun Screen on?  Hopefully, you are enjoying the nicer, sunny weather and protecting yourself from skin cancer.  Although it may not seem to be very intense, the sun can be the same intensity as it is in late August or September.

Most weather reports now give the Sun Intensity value which is from 0-10+ with 5-6 moderate, 7-9 high and 10+ very high.  Anything above a 4 means we should be taking some precautions. This is a reminder that we need to protect ourselves so that we prevent skin cancer in the future.

Most of us get too much sun because we don’t take precautions.  That’s why we are seeing so much skin cancer.  Did you know that it is estimated that 90% of the new cases of skin cancer each year are preventable if we would just practice skin safety measures?

Follow these few simple practices to make a difference.

v  Wear sunscreen.  Sunscreen protects the skin from burning as quickly.  Select a waterproof or water resistant sunscreen with an SPF (sun protection factor) of 30 or above.  Remember to apply it 30 minutes before going outside and reapply every two to three hours or sooner if swimming or perspiring on a hot day.  Be sure to apply sunscreen on your children over the age of 6 months.  It is best to keep infants and young children out of the sun as much as possible.  Image

v  Also protect your lips with lip balm that contains sunscreen.   Some medications increase sun sensitivity so be careful if you are on medication.

v  If possible stay out of the sun between 10:00 AM and 4:00 PM when the Ultraviolet (UV) radiation is the highest. Remember that even on cloudy days you can get sunburn so protect yourself.  Avoid sunlamps and tanning salons as these also damage the skin.  Just four visits to the tanning salon a year increase your risk of non-melanoma skin cancer by 15% and melanoma by 11%.

v  Wear a broad brim hat.  A three-inch brim is recommended to provide the best protection.  Forget the baseball caps!  They do not provide protection for the ears and back of the neck.  A sun safe hat is dense enough to block UV rays from the sun.

v  Wear sunglasses that filter out the UV radiation.  They should provide 99 to 100 percent UVA and UVB protection.  Not all sunglasses do so check carefully.  UVA and UVB protection is clear and not determined by the color of the sunglasses.

v  Consider clothing choices.  Long sleeve shirts and pants provide additional protection but can be hot on warm days.  Looser styles and woven rather than knits are usually cooler to wear.  Light colors provide the least UV protection.  A wet white T-shirt is no protection against UV rays.  Darker colors provide a high UV protection but are hot to wear, so find a medium color, which will provide some protection with comfort.  Detergents with optical brighteners can increase the UV resistance of fabrics.  This can help provide some extra protection, but you still need to wear sunscreen.

Making some changes can help reduce your risk of skin cancer and damaged skin, which gives the wrinkled leathery look as you age.  You can enjoy the warmer, sunny weather and still protect yourself if you follow these precautions.

Writer:  Pat Brinkman, Extension Educator, Family and Consumer Sciences, Ohio State University Extension Fayette County, Miami Valley EERA

Reviewer: Elizabeth Smith, Family Nutrition Program Specialist, Ohio State University Extension

Reference:

Brinkman, P.  (2007). Sun Exposure:  Precautions and Protection” Ohio State University Extension, available at http://ohioline.osu.edu/hyg-fact/5000/5550.html

Sun Protection Guidelines, available at http://www.skincancer.org/prevention/sun-protection/prevention-guidelines

Sunscreen FAQs available at http://www.aad.org/media-resources/stats-and-facts/prevention-and-care/sunscreens/sunscreen-faqs#.UXAZxcruyIA

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Oral Health – Does It Matter?

Posted in Healthy People, tagged , , , , , , , , , , , , , on March 4, 2013 | Leave a Comment »

Did you brush your teeth this morning?  Did you floss? brushing teeth

Most of us know we need to brush and floss, but we get in a rush. So, why is brushing our teeth so important.  We all know that brushing our teeth can prevent tooth decay.  What about other diseases?

Having good oral health can help prevent or lessen the chance of these diseases or problems:

  • Cardiovascular Disease – Gum disease (periodontitis) from oral bacteria may be a link to heart disease, clogged arteries and stroke according to some research.
  • Endocarditis – Gum disease may cause this infection to the inner lining of the heart
  • Premature birth and low birth weight has been linked to gum disease.
  • Alzheimer’s disease – Losing teeth before age 35 puts you at risk.
  • Osteoporosis may be associated with tooth loss and periodontal bone loss.
  • Having Diabetes increases your risk of gum disease.

So, we all need to work into our schedules brushing our teeth at least twice a day. Try to make one of those times be before you go to bed.  Use good technique taking time to do a thorough job.  (See tips below.)  You can use an electric/battery or manual toothbrush, whatever works best for you.  Foods that are acidic or contain sugar or starch can produce acids in your mouth that can harm tooth enamel for 20 minutes or more.  After consuming these foods avoid brushing your teeth for at least 30 minutes.

Floss your teeth at least once a day, as flossing helps decrease your risk of having gum disease and tooth decay.  Use whatever kind of floss or flossing tool works best for you.

Did you know your toothbrush could make you sick?  Here are a few tips to help you prevent that:

  • Wash your hands.  Be sure to wash your hands before and after to avoid spreading germs into your mouth and to others after brushing. toothbrush
  • Use a new toothbrush very four months.  Toothbrushes can wear out.  Replace your toothbrush after an illness..
  • After brushing rinse your toothbrush with water and store upright allowing it to air-dry. Don’t cover it until completely dry.  Store your toothbrush so that it doesn’t touch other toothbrushes.   Airborne bacteria grow well in the warm, moist environment like a bathroom.
  • Don’t share your toothbrush with others.  .
  • It is not necessary to sanitize your toothbrush using a mouthwash, sanitizer, dishwasher or microwave oven.
  • When someone is sick have them use a different  tube of  toothpaste, such as a travel size.  Sharing tubes of toothpaste can result in cross-contamination of germs.

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

Reviewed by:  Liz Smith, M.S., R.D., L.D. NE Regional Program Specialist, SNAP-ED, Ohio State University Extension.

References:

Delta Dental, [2012]. Can Your Toothbrush Make You Sick,  Downloaded from http://www.deltadentalins.com/oral_health/toothbrush.html on February 19, 2013.

Mayo Clinic Staff, [2011].  Electric Toothbrush:  Better than a Manual Toothbrush?  Answered by Alan Carr, D.M.D.,  Downloaded from http://www.mayoclinic.com/health/electric-toothbrush/AN01705   on February 18, 2013.

Mayo Clinic Staff, [2011].  Oral health:  A Window to Your Overall Health, Downloaded from http://www.mayoclinic.com/health/dental/DE00001 on February 18, 2013.

Mayo Clinic Staff, [2011].  Oral Health:  Brush up on Dental Care Basics, Downloaded from http://www.mayoclinic.com/health/dental/DE00003  on February 18, 2013.

Mayo Clinic Staff, [2010].  When to brush Your Teeth, Answered by Alan Carr, D.M.D., Downloaded from http://www.mayoclinic.com/health/brushing-your-teeth/AN02098 on February 18, 2013

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Choosing Walking Shoes

Posted in Healthy People, tagged , , , , , , , on February 28, 2013 | Leave a Comment »

As spring weather approaches, many of us will be taking our exercise activities outside. Walking is one of the most popular and easiest ways for us to improve our health.  But, you won’t walk for long  if your feet are hurting. It is important that we have properly fitting shoes to protect our feet and make walking more enjoyable.

Here are some interesting foot facts that should convince us how important well fitting shoes are!2113shoes 001

• There are 26 bones in the foot – in fact, 25 percent of all the bones in the human body are found in the feet!

• There are more than 30 moving joints in the foot.

• We put more than 200 pounds of pressure on each foot with a step.

• In an average person lifetime they walk more than 115,000 miles.

What should you consider when purchasing new walking shoes?

The best time of day to shop for new shoes is later in the day, after you have been walking and your feet are the largest. The shoes you select should be comfortable and fit your feet well. If possible, have both feet measured to ensure a good fit – your feet are often slightly different sizes. Take your current walking shoes with you to the shoe store. A trained professional can look at the wear on your shoes to suggest a new pair that will provide the best support for your feet.

A walking shoe should be light weight and provide good shock absorption. A professional can help you sort through all of the different  features available in shoes to help you find the perfect shoe for you.  The shoe should conform to the shape of your foot – never try to have your foot conform to the shape of the shoe! Shoes that are too wide or too narrow can cause blisters and calluses.

The arches of your feet help distribute your  body weight evenly over your feet. There are three basic types of arches: neutral, low or high arches. If you have a neutral arch look for shoes with a firm midsole, a semi-curved last (the shape of the sole) and moderate rear-foot stability; those with low arches (sometimes called flat feet) should look for shoes that stabilize your foot and a straight last; and if you have high arches, you should look for shoes that have cushioning to absorb shock and a curved last.

Always try on both shoes and walk around the store in them to be sure they are comfortable and supportive.  Wear the same type of socks that you will wear when walking. Your heel should fit snugly in the shoe with no slipping.

Once you have found the perfect shoes for your feet, don’t forget that they should be replaced when they start to show signs of wear. Your shoes may still feel comfortable but may no longer cushion or support your feet. Never sacrifice your feet for fashion!

Written By: Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, rabe.9@osu.edu

Reviewer: Lisa Barlage, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Ross County, barlage.7@osu.edu.

Sources:

The Mayo Clinic, http://www.mayoclinic.com/health/walking/HQ00885_D

The Ohio State University Medical Center, http://medicalcenter.osu.edu/patientcare/healthcare_services/wound_care/Documents/Choosingtherightshoe.pdf

American Academy of Orthopaedic Surgeons,

http://orthoinfo.aaos.org/topic.cfm?topic=A00143

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Ways to Improve Your Health and Wealth in 2013

Posted in Healthy Finances, Healthy People, tagged , , , , on December 27, 2012 | Leave a Comment »

As we come to the close of 2012 and begin a new year, this is a great time to start looking at ways to improve your health and wealth in 2013.  Most people think of health and wealth as “separate “ goals, but in fact, both aspects of life are closely related. Here are a few steps to consider:

Build “Health Capital”

Health is a financial asset, just like stocks and bonds. It decreases the odds of costly medical bills today and/or later in life. Eat nutritious meals, get enough sleep, exercise regularly, and manage stress. Without good health, you can’t earn an income and build wealth.

Don’t Burn Your Money

Quit smoking or don’t start. An average pack of cigarettes costs $5. Multiply $5 by 365 days and you could save $1,825 a year, plus interest (not to mention all the positive health effects!). Invest $1,825 in a fund averaging 7% interest and you’ll have $9,904 in 25 years.

Junk the “Junk Food”

Just cut it out: soda, fast food, fatty pastries, chips…you know the drill. Not only will you lose weight (trimming 100 calories a day = 10 pounds of annual weight loss), but you’ll pocket the savings. Save $7 a day on “empty calorie” foods and drinks and you’ll have over $2,500 in a year.

Half-Size Food Portions

Instead of eating 4 cookies a day, eat two. Bring half a meal home from restaurants and eat less at home. Getting two meals from one can save hundreds of dollars (and thousands of calories) annually. For example, saving $3 a day by “doubling up” results in savings of over $1,000 a year.

Stay Fit to Work

Maintaining good health increases the odds of being productive and working as long as you want to instead of retiring because you have to (e.g., disability). This can translate into thousands of dollars at retirement. One study compared retiring at age 60 due to poor health with working (and saving) until 65. The difference: $14,300 in annual income from increased savings and delayed cash withdrawals.positive

Sweat the Small Stuff

“Little” things matter! Healthy habits that save big bucks over time include washing your hands frequently (especially before handling food) to avoid the expense of flu and cold treatments and flossing your teeth to help prevent periodontal disease.

Think Positively

Studies have shown that the personality trait of optimism is positively associated with health and wealth. When people expect good things to happen, they work toward their goals by taking action. Examples include exercising regularly and saving money. What we think about, we often bring about and positive thoughts can lead to positive results.

Source: http://www.extension.org/pages/32288/monthly-investment-message-jan-11

Reviewed by: Kelly Gonyer, Office Associate, Family and Consumer Sciences, OSU Extension Wood County.

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Caffeine, Hurt or Help

Posted in Healthy People, tagged , , , , , , , , , , , , , , , , , , , , , on December 6, 2012 | Leave a Comment »

Are you ready for your morning coffee? With more than 80 percent of American adults consuming cacoffeeffeine on a regular basis, does caffeine really do harm to our bodies? That may depend upon amounts. Two to four cups of brewed coffee a day usually isn’t a problem for most people.

Caffeine may help in these situations:

• Mental stimulation – People who don’t have a dependence on caffeine or don’t use it regularly can become “significantly more alert and better able to perform cognitive and motor  tasks if given the right dose.” For regular users it offers few benefits in this area. What people think of as stimulating and good actually is due to the alleviation of withdrawal symptoms.

• Lack of Sleep – Caffeine can help you stay more alert when you are sleep deprived. However, you can build up a tolerance to caffeine so for regular users an extra boost is usually needed.

• Headaches – Caffeine acts as a mild pain reliever. It also constricts your blood vessels which can help since usually they dilate when you have a headache.

• Physical Performance – Caffeine can help you during an endurance exercise like running but is less effective for activities such as lifting weights or sprinting. This can be true for both regular users and non-users. Since caffeine also helps reduce pain you may exercise longer.

• Parkinson’s Disease – Studies have concluded that higher caffeine usage seems to reduce the risk of developing Parkinson’s Disease. Caffeine may help Parkinson’s patients with tremors or other motor symptoms. Again tolerance seems to negate long-term help.

• Gallstones – Studies show drinking two or three cups of regular coffee a day reduced the risk of gallstones for women 20 percent and for men 40 percent.

• Dementia – Caffeine may provide some protection against Alzheimer’s disease. More studies are needed.

Caffeine may hurt in these situations:

• Pregnancy – Women trying to get pregnant or already pregnant should avoid caffeine –containing foods and drugs, according to the Food and Drug Administration. Caffeine can cause harmful effects on fertility, miscarriage, and fetal growth.

• Disrupted Sleep – Caffeine can affect your sleep or ability to fall asleep for up to 13 hours later.

• If you drink more than 4 cups a day you can experience these unpleasant effects: insomnia, restlessness, irritability, nervousness, stomach upset, fast heartbeat, and muscle tremors. • Beware that some medications and herbal supplements can interact with caffeine. Check with your doctor or pharmacist.

Caffeine- Lack of effectsWeight scale

• Weight – There is no evidence that caffeine helps people lose or keep weight off, although many weight-loss supplements contain caffeine.

• Heart – A 30 year study in California didn’t find an increase in risk of cardiac arrhythmias among regular coffee drinkers.

• High Blood Pressure – Although caffeine can cause a modest increase in blood pressure, studies have not showed an increase in the development of hypertension among caffeine coffee drinkers.

Caffeine may be a part of your daily routine. As long as it doesn’t cause any problems for you… Enjoy!

Author: Pat Brinkman, Family and Consumer Sciences Educator, Ohio State University Extension , Fayette County, Miami Valley EERA brinkman.93@osu.edu

Reviewed by: Linnette Goard, Field Specialist, Food Safety, Selection and Management; Family and Consumer Sciences, Ohio State University Extension.

References:

Mayo Clinic Staff, [2011]. Caffeine: How Much is too Much? Available online at http://www.mayoclinic.com/health/caffeine/NU00600

Schardt, D. [2012]. Caffeine! Nutrition Action Health Letter, December 2012, 39 (10), 7-8.

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Tips to Avoid Catching a Cold

Posted in Healthy People, tagged , , , , on October 29, 2012 | Leave a Comment »

With the colder weather it seems more people develop colds.  Who’s likely to catch a cold?  Are there ways we can avoid catching a cold? 

When researchers expose healthy people to cold viruses, 85 to 90 percent become infected, but only about half will develop cold symptoms.  So why do some get sick and others don’t?

Interestingly, a weak immune system doesn’t have anything to do with you getting a cold.   Healthy people catch colds, too.  Age and time of year can increase your chances of getting a cold.  However, we don’t have much control over these.   Ways to improve your chances of preventing colds include:

  • Wash your hands.  Make sure to wash your hands often and thoroughly especially, when around others that have colds.
  • Have a positive personality.  Positive people were not as likely to get a cold or the flu and those who did reported milder symptoms.
  • Avoid stress.  Stress lasting a month or more, increased the risk of developing a cold by as much as five times.
  • Get seven hours of sleep.  Those who slept at least seven hours or more were less likely to develop colds.  Getting less than seven hours of sleep increased the risk of developing a cold by three times.
  • Be physically active.  The more people exercised during the fall and winter, the fewer colds, headaches, and fevers they got.    If they did get ill, their symptoms were milder.
  • Keep items clean.  Clean and sanitize your kitchen and bathroom countertops.  Periodically, wash your children’s toys

If you do develop a cold most symptoms will clear up in four to seven days, whether you have treatment or not.  For babies and young children, you may want to consult your doctor on how to treat a cold.   In most cases no doctor visits are necessary.  Over-the-counter cold medications don’t cure a cold or send it packing.  Many medications have side effects, so check them out carefully before you take one.

Home remedies that may make you feel more comfortable include:

  • Drink lots of fluids.
  • Get extra rest.
  • Keep your room temperature warm and humid.  However, it’s important not to overheat the room.  If you do use a humidifier, make sure you clean it regularly to prevent bacteria growth.
  • The use of nasal saline drops may help.
  • Eat some chicken soup.  It can help relieve cold and flu symptoms.
  • Gargle with saltwater to soothe your throat.

Here’s to hoping that the cold and flu germs stay far away from all of us.  Now is the time to wash our hands often, clean the countertops, be physically active, get 7 hours of sleep, stay positive and try to avoid stress.  Hopefully, these tips will work.

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

Reviewed by:  Cheryl Barber Spires, Extension Educator Family and Consumer Sciences, Ohio State University Extension

References:

Mayo Clinic Staff [2011].  Common Cold, Available online at http://www.mayoclinic.com/health/common-cold/DS00056/METHOD=print&DSECTION=all

Schardt, David. [2011]. “ Achoo! How to Avoid Catching a Cold”  Nutrition Action Health Letter, March 2011 p. 8-9.

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Healthy and Tasty Tailgating Ideas

Posted in Healthy People, tagged , , , , , , , , , , , , , , , , , , , , on October 22, 2012 | Leave a Comment »

Veggie Snack Ideas

Healthy Veggie Snacks

Fall is a great time to enjoy picnics, pot luck dinners or tailgating parties with friends and family.  Instead of fixing a traditional high fat food items, look for a healthy and tasty alternative. Here are some healthy ideas to try.

  • Start with fresh vegetables and fruits.  Serve cut up veggies with low-fat dips.
  • Fruit kabob (fresh fruit cut up and put on a skewer) with a yogurt dip make a pretty and tasty treat.
  • Serve Chili with extra beans for additional fiber and use extra lean ground beef or lean ground turkey to reduce fat content.

Love your traditional recipe?  Make your favorite tailgate recipe a little healthier with these simple changes: substitute reduced-fat cheese, fat-free sour cream, less meat in your dip, or serve them with whole grain chips or crackers.

Three recipes are included for your eating pleasure:

  • Try Hummus and pita chips or whole grain crackers.
  • Make a Marinated Broccoli salad for a high vitamin, lower calorie treat.
  • Try Cowboy (or Cowgirl) Caviar for a delicious dip with whole grain tortilla chips or crackers.

 Hummus

 Ingredients:

  • 2 cloves garlic, peeled and crushed
  • 2  tablespoons olive oil
  • 1 (15 ounce) can garbanzo beans, drained, liquid reserved
  • 1 tablespoon sesame seeds, 2 tablespoons Tahini, or 2 tablespoons peanut butter
  • 2 tablespoons lemon juice
  • Salt and pepper to taste
  • Optional – 1/8 teaspoon red pepper or ½ teaspoon cumin (to taste)

Directions:

Place garbanzo beans in a blender or food processor with approximately 1 tablespoon reserved liquid. Process until smooth. Mix in the garlic, olive oil, sesame seeds, salt and pepper. Blend to desired consistency, increasing the amount of reserved garbanzo bean liquid as desired.  Chill in refrigerator until served; serve with whole wheat pita chips, whole wheat tortillas, or fresh veggies.

Keeps for 5 days refrigerated.

Marinated Broccoli Salad

Ingredients:                                             

4 cups broccoli florets

4 medium carrots, thinly sliced

2 small onions, sliced and separated in rings

1 can (2 ¼ oz.) sliced ripe olives, drained

1 jar (2 oz.) diced pimentos, drained

1 bottle (8 oz.) light Italian Salad Dressing

¾ cups chopped walnuts

Directions:

1.  Wash hands and assemble clean equipment.

2.  In a bowl, combine the broccoli, carrots, onions, olives and pimentos.  Add dressing and toss to coat.

3.  Cover and refrigerate for at least 4 hours.  Just before serving stir in walnuts.

Makes 8 servings.

Nutrient Analysis, per serving: 145 calories, 10 g. carbohydrates, 4 g. protein, 11 g. fat, Cholesterol 2 mg., 4 g. fiber, Sodium 321 mg.

Bean Salad

Cowboy Caviar

Ingredients:

  • 1 (15-ounce) can kidney beans, drained
  • 1 (15-ounce) can black beans, drained
  • 1 (15-ounce) can corn, drained
  • 1 (15-ounce) can crushed tomatoes or 2 medium tomatoes chopped
  • 1 (4-ounce) can chopped green chiles, drained or small green pepper chopped
  • ¼ cup onion, finely chopped
  • 3 limes juiced (optional)
  • 1 tablespoon vegetable oil or ¼ cup low-fat Italian Dressing
  • Salt and pepper to taste

Directions:

1. Mix kidney beans, black beans, corn, tomatoes, chilies, and onion in a large bowl.

2. Add lime juice, oil, salt, and pepper; toss gently to combine.

3. Serve alone or with tortilla chips

Makes: 16 (½ cup) servings

Nutrient Analysis per ½ cup serving: 90 calories, 1.5 grams of fat, 0 Cholesterol, 260 mg of sodium, 17 grams of Carbohydrate, 5 grams Dietary Fiber, 4 grams of Protein.

Sources:

Eating Smart – Being Active, Expanded Food and Nutrition Education Program, Ohio State University Extension.

Cooking for a Life Time, The University of Georgia College of Family and Consumer Sciences, Cooperative Extension, http://www.fcs.uga.edu/ext/food/

Adapted from – SHS Wellness Programs, Utah Valley University, http://www.uvu.edu/wellnessed/nutrition/healthy_options_recipes.html

Broccoli salad photo credit- http://blog.preventcancer.org

Writer:  Michelle Treber, Family and Consumer Sciences Educator, Pickaway County, Heart of Ohio EERA, treber.1@osu.edu

Reviewers:  Dana Brown, Family and Consumer Sciences Educator, Morrow County, Heart of Ohio EERA, brown.4643@osu.edu
Lisa Barlage, Family and Consumer Sciences Educator, Ross and Vinton Counties, Ohio Valley EERA, barlage.7@osu.edu

OSU Extension embraces human diversity and is committed to ensuring that all educational programs conducted by Ohio State University Extension are available to clientele on a nondiscriminatory basis without regard to race, color, age, gender identity or expression, disability, religion, sexual orientation, national origin, or veteran status.

Keith L. Smith, Associate Vice President for Agricultural Administration and Director, OSU Extension TDD No. 800-589-8292 (Ohio only) or 614-292-1868

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Go For The Gold!

Posted in Healthy People, tagged , , , , , , on August 16, 2012 | Leave a Comment »

As the 2012 London Olympics have drawn to a close, we watched in awe of the dedication and determination of these athletes and maybe became a little envious of their amazing strength and physical condition.

We may never make it to the Olympics, yet we can easily incorporate some of these healthy strategies into our daily schedules.

Cycling

Cycling provides a great lower body work out which provides strength and muscle tone. Cycling build stamina and improves cardiovascular health. Cycling is a great way to get around and is easier on our joints than running.

Swimming

Swimming provides a full body workout that is a calorie burner. Propelling through the water is a great resistance exercise that helps improve flexibility and is also easy on your joints.

Beach Volleyball

As we watched the USA Beach Volleyball team compete, we couldn’t help but notice what great physical condition they all were in. Volleyball is a fun workout that provides an excellent strength training exercise.

Most importantly, set goals. This will help you stick with the program and see success. Do you want to slim down? A routine of cardiovascular endurance exercise and focusing on nutrition will help you meet your goals. If you want to increase your cardiovascular endurance, try swimming, cycling, and running. If you are limited on the time you have available to work out, try circuit training, which consists of a series of resistance training exercises performed on right after the other, with limited rest.

Even now that the Olympics are over, don’t prop up your feet up on the ottoman for reality TV! Get moving to maximize the inspiration so many of us gained over the past two weeks and go for the gold in exercise training!

Written by:  Beth Stefura,  Extension Educator, The Ohio State University Extension

Source:  Academy of Sports Medicine

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Join Ohio State University Extension for the fall “Kick off the Pounds” health email challenge

Posted in Healthy People, tagged , , , , , , , , , , , , , , , , , , , on August 6, 2012 | Leave a Comment »


   Are you interested in making a health change this fall?

If so this challenge is for you!

For six weeks this fall we will focus on increasing your physical activity levels as well as focusing your awareness on one health habit per week.  Examples of behaviors we will be encouraging include drinking more water, watching portion size, eating more vegetables and fruits and consuming low fat dairy products.  We will share tips, recipes and researched based information through emails and blog posts.  We also have a facebook page to encourage participants on their journey.

The on-line email challenge will run from September 17th to October 29th.

There is no charge to participate and any adult with an email account can register to participate.

Participants will sign up for the email challenge and complete a consent form to participate in the challenge.  During the challenge, participants will track their daily progress on a 6 week log.   We will have an anonymous pre and post on-line survey for you to complete. 

What is included: Twice weekly educational messages, tracking log for progress, Facebook account for group interaction, weekly drawings from participants for wellness and fitness prizes.

Why: To improve your overall health and well-being while providing valuable research as to the effectiveness of social media as a means of disseminating educational information.

How do I sign up? – Contact Dana Brown at Ohio State University Extension, by email at brown.4643@osu.edu or phone 419-947-1070 by September 10, 2012.

Sponsored by: Ohio State University Extension and County Commissioners
Cooperating

OSU Extension embraces human diversity and is committed to ensuring that all educational programs conducted by Ohio State University Extension are available to clientele on a nondiscriminatory basis without regard to race, color, age, gender identity or expression, disability, religion, sexual orientation, national origin, or veteran status. Keith L. Smith, Associate Vice President for Agriculture Administration and Director, OSU Extension. TDD No. 800-589-8292 (Ohio Only) or 614-292-1868.

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