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Final Reminder: We have moved!

May 30, 2025 by jmlobb

moving van

Live Healthy Live Well Blog readers and followers,

We moved to our new platform  u.osu.edu/livehealthyosu at the beginning of March. Have you been following along with us there? If you haven’t checked out our new site yet, be sure to visit it and subscribe so you don’t miss any new content! Here are the articles that posted in May:

Celebrating Older Americans Month

Summer Fun in the Sun

It’s Burger Time!

Minding Your Mental Health

Disconnect to Reconnect

Hypertension - An Unfelt Deadly Force

Self-Care for New Moms

Burnout: Reclaiming Balance

This is the final post that will appear on this site. While this site will remain “live” through the fall, we will be posting exclusively on our new platform from now on. Make sure you subscribe so you can stay informed of our newest posts!

Posted in Healthy Finances, Healthy People, Healthy Relationships | 1 Comment »

Reminder: We have moved!

April 30, 2025 by jmlobb

moving van

Live Healthy Live Well Blog readers and followers,

We moved to our new platform  u.osu.edu/livehealthyosu at the beginning of March. Have you been following along with us there? If you haven’t checked out our new site yet, be sure to visit it and subscribe so you don’t miss any new content! Here are the articles that posted in April:

Join a Book Club

Thrive Through Change

Family Check-Ins: A Simple Way to Strengthen Communication

I See Shades of Green? (on color blindness)

Bouncing Back to Life

A No-Shoes Policy: Is this for you?

Tree-mendous Benefits!

Breathe, Stretch, Reset: Easy Tools to Ease Everyday Stress

We will post one more “monthly roundup” in May, and then we will post exclusively on our new platform moving forward, although this site will remain “live” through the fall. Don’t delay subscribing so you can stay informed of our newest posts!

Posted in Healthy Finances, Healthy People, Healthy Relationships | Leave a Comment »

We have moved!

March 27, 2025 by jmlobb

Moving Van

Live Healthy Live Well Blog readers and followers,

We moved to our new platform  u.osu.edu/livehealthyosu at the beginning of the month. Have you been following along with us there? If you haven’t checked out our new site yet, be sure to visit it and subscribe so you don’t miss any new content! Here are the articles that posted in March:

Food Connects Us

Conquer the Clutter

Don’t let Daylight Savings get you down

Up Your Vitamin N(Nature) Dosage this Spring

Feast on Fish

Going Mad for Pancakes this March

The True Cost of Eating a Doughnut: The Perspective of a Person Living with Type 1 Diabetes

We will post these “monthly roundups” for April and May, and then we will post exclusively on our new platform moving forward, although this site will remain “live” through the fall. Don’t delay subscribing so you can stay informed of our newest posts!

Posted in Healthy Finances, Healthy People, Healthy Relationships | 2 Comments »

We Are Moving!

March 5, 2025 by llhalladay

Red and white megaphone with red text: We Are Moving

Hello, Live Healthy Live Well Blog readers and followers,

After much contemplation and consideration, we are moving our blog to a new platform. Our new platform will allow for better features and accessibility.

What does this mean for you?

You will still be able to follow along with us at u.osu.edu/livehealthyosu. We were able to move our posts and webinar recordings, so you can still access our previously posted content on the new website.

How to stay updated?

Be sure to subscribe to our new site by visiting  u.osu.edu/livehealthyosu and submit your email to subscribe on the right side of the page, under recent comments and recent posts:

Subscribe button on the new site.

You can also follow us on Facebook.

Moving forward, we will post here once a month until the summer of 2025, letting you know what topics you missed from all our great authors, along with a reminder to subscribe to our new location.

Thank you for your continued support; we look forward to seeing you at our new address, u.osu.edu/livehealthyosu  

Posted in Healthy Finances, Healthy People, Healthy Relationships | Leave a Comment »

Feelings of Heaviness?

February 27, 2025 by bohlen19

word job on someone's back

In the poem, “For One Who is Exhausted, a Bleassing” the Irish poet John O’Donohue writes:

Weariness invades your spirit.

Gravity begins falling inside you,

Dragging down every bone.

Can you resonate with those words? Do you find yourself having strong stressors and emotions when you listen to the news or read the newspaper? You may find yourself experiencing personal challenges, financial stress, high-pressure jobs, parenting, caregiving, or dealing with a chronic illness. I find myself wondering what’s next or what else am I going to be expected to handle. If you too find yourself with a sense of struggle, being irritable, difficulty concentrating or lacking motivation. Those are sign’s you may be emotionally exhausted.

Emotional exhaustion tends to happen slowly over time and people can find themselves feeling worn out and drained. According to the Mayo Clinic, emotional exhaustion includes emotional, physical and performance symptoms.

person sitting down with head between their knees

Emotional symptoms can include:

  • Anxiety
  • Depression
  • Feeling hopeless
  • Irritability
  • Lack of Focus
  • Lack of Motivation
  • Negative Thinking
  • Sense of Being Trapped
  • Tearfulness

Physical symptoms can include:

  • Fatigue
  • Headaches
  • Lack of Appetite
  • Muscle Tension
  • Poor Sleep
  • Upset Stomach

Performance symptoms can include:

  • Difficulty Completing Tasks
  • Increased Absences
  • Isolation
  • Lowering Commitments
  • Not Meeting Deadlines
stones on the beach at the ocean

The middle of the poem goes on to talk about getting out of the heaviness and shifting your focus.

Draw alongside the silence of stone

Until its calmness can claim you.

Be excessively gentle with yourself.

Strategies to reduce emotional exhaustion can include:

  • Balancing Your Thoughts
  • Eating A Balanced Diet
  • Exercising
  • Minimizing Stressors
  • Practicing Mindfulness
  • Sleep

Heaviness can lift. That temporary state can be overcome and when it does, you will feel light again.

Gradually, you will return to yourself,

Having learned a new respect for your heart

And the joy that dwells far within slow time.

You are stronger than you realize—every challenge you’ve faced has built a resilience within you that can carry you through this too. You will rise stronger than before.

Written by: Amanda Bohlen, Family and Consumer Sciences Educator, OSU Extension Washington County

Reviewed by: Megan Taylor, Family and Consumer Sciences/4-H Educator, OSU Extension Union County

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Packing a Healthy Lunch

February 25, 2025 by taylor.4411

A closeup of hands packing snacks into a pink lunch box

Finding ideas for packing lunches can be challenging, especially with our busy schedules. Sometimes, we opt for convenient but less nutritious food items. However, packing a healthy lunch can help fuel our bodies for a hectic day and provide the nutrition we need to stay healthy. Here are some tips for packing a nutritious lunch:

How to Pack a Healthy Lunch

  • Include Each Food Group: When packing your lunch, aim to include foods from each of the five food groups: vegetables, fruits, grains, protein, and dairy.
  • Avoid Pre-Packaged Lunches: Pre-packaged lunches often contain highly processed foods. Items like lunch meat, Hot Pockets, chips, cookies, and sugary beverages, including sports drinks like Gatorade, may be convenient but lack essential nutrition. Instead, consider making a sandwich with whole-grain bread and adding carrots and an apple.

Other foods to include in your packed lunches include:

  • Berries: High in fiber, berries are rich in antioxidants and disease-fighting nutrients.
  • Fatty Fish: Fish such as salmon are excellent sources of protein and omega-3 fatty acids, which can help prevent heart disease.
  • Leafy Greens: Greens like spinach and kale provide vitamins A and C, as well as calcium.
  • Nuts: Hazelnuts, walnuts, almonds, and pecans are great sources of plant protein and monounsaturated fats, which may reduce the risk of heart disease.
  • Olive Oil: A good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which contribute to heart health.
  • Whole Grains: Foods like oatmeal and brown rice are excellent sources of soluble and insoluble fiber, along with B vitamins and minerals that help lower cholesterol and protect against heart disease and diabetes.
  • Yogurt: A good source of calcium and protein, yogurt contains live cultures (probiotics) that can protect against harmful bacteria.
  • Cruciferous Vegetables: These include broccoli, Brussels sprouts, cabbage, cauliflower, and others. They are high in fiber and vitamins.
  • Legumes: Beans such as kidney, black, and garbanzo beans are packed with fiber, folate, and protein, and studies show they can help reduce the risk of heart disease.

Next time you’re packing lunches for your family, remember to include some of the healthy options mentioned above. Choosing the right foods to fuel our bodies is essential, as the nutrients we consume support our brain, muscles, bones, nerves, skin, and immune system. Nutrition emphasizes a balanced diet, so be sure to include items from each of the five food groups. Proper nutrition helps protect against various illnesses and diseases, including heart disease and diabetes.

Resources:

Joe Giessler. (2018, August 17). Packing a healthy back-to-school lunch. Ohio State Medical Center. https://wexnermedical.osu.edu/blog/how-to-pack-a-healthy-lunch

Bohlen, A., & Zwick, M. (2024, May 16). Time for the lunch bell. Live Healthy Live Well. https://livehealthyosu.com/2021/08/09/time-for-the-lunch-bell/

Nutrition. Harvard Health. (n.d.). https://www.health.harvard.edu/topics/nutrition#nutrition1

Written by: Megan Taylor, Family and Consumer Sciences/4-H Educator, OSU Extension Union County

Reviewed by: Amanda Bohlen, Family and Consumer Sciences Educator, OSU Extension Washington County

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Get Ready for National Nutrition Month in March

February 19, 2025 by sharigallup

March is just around the corner and so is celebrating National Nutrition Month. This is a yearly celebration during the month of March to create awareness about making informed food choices, as well as developing healthful eating and physical activity habits.

a healhty plate example

What a great time to celebrate nutrition month, as we say goodbye to winter comfort foods and hello to colorful, healthy springtime foods, which you will begin to see in your local markets. What are some of your favorite springtime foods? There are many to choose from including strawberries, asparagus and spinach. My personal favorite are the bright orange “bugs bunny” carrots!

National Nutrition Month is also a great time to learn about how food connects us.  This year’s theme is “Food Connects Us” and includes the following messages:

Week 1: Connect with Food.

  • Learn cooking, food preparation and meal planning skills.
  • Explore where your food comes from.
  • Learn about community resources such as SNAP, WIC and local food banks.

Week 2: Connect with a Nutrition Expert.

  • Ask your doctor for a referral to a Registered Dietitian Nutritionist (RDN).
  • Find an RDN who specializes in your unique needs.
  • Receive personalized nutrition information to meet your health goals.

Week 3: Explore the Connection Between Food and Culture. 

  • Experiment with recipes using different ingredients or cooking techniques.
  • Include your favorite cultural foods and traditions or try new global flavors.
  • Enjoy your meals with family or friends, when possible.

Week 4: Build the Connection Across All Stages of Life. 

  • Learn how nutrient needs may change with age.
  • Include healthful foods from all food groups.
  • Focus on balanced and sustainable eating habits.

Let’s get ready for spring and celebrating National Nutrition Month while enjoying new springtime foods!

To learn more about nutrition and healthy eating this spring, join our team for a webinar series on Wednesdays March 5, 12, 19 & 26 from 12:00 – 12:30 pm (EST).

Topics covered will include: 

March 5 – “Nourish and Flourish: What You Eat Matters”

March 12 – “Culinary Connections: Food, Family and Friends”

March 19 – “When in Rome: A Guide to Eating on Vacation”

March 26 – “Eating Well at Every Stage of Life”

Register for one or more of these FREE webinars at https://go.osu.edu/lhlwwebinars.

Happy (almost) Spring!

Written by: Shari Gallup, Assistant Professor, Family and Consumer Sciences Educator, OSU Extension Licking County. gallup.1@osu.edu.

Reviewed by: Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County.

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Heart to Heart Talk

February 18, 2025 by LittleJ

a heart in two sets of hands

February is National Heart Month. What do you know about heart health? You may have heard, to simply modify your diet but that is only part the story. The American Heart Association (AHA) supports advances in cardiac medicine and keeps consumers updated with the latest research related heart health. Here are some lifestyle suggestions proven to help lower heart disease risk:

  • Eat Fruits & Vegetables
    • Fruits/vegetables can decrease inflammation, blood pressure, and cholesterol which can improve blood vessel function.
    • Suggested daily intake of fruit 2 c./day and vegetables 2 ½ c./day.
    • “Hearty” advice on fruits/vegetables-
  • Choose Whole-Grains
    • Eat three whole-grain foods a day helping to lower LDL and blood pressure.
    • Serving sizes: 1 c. ready-to-eat whole-grain cereal, ½ c. cooked whole-grain cereal, and 1 whole-wheat tortilla or slice of bread.
    • “Hearty’ advice on grains-
      • The first ingredient should be “whole grains” on the nutrition facts label.
  • Pick Lean Proteins
    • Lean proteins support healthy muscle and skin while limiting saturated and total fat intake. Saturated fat found in animal proteins contributes to elevated blood cholesterol. Examples: chicken (w/o skin), fish, 90/10 beef, and plant-based proteins (beans/legumes).
    • Dietary cholesterol from eggs was removed from list of foods of “public concern” in 2015, because current research found there was no relationship between cardiovascular disease and egg intake.
    • Serving size: ¾ c. fish, 3 oz of lean meat or poultry (size of a deck of cards), ½ cup cooked beans.
    • “Hearty” advice on protein-
      • Plan a meatless meal 1+ day/week.
      • Aim to limit red meat to 1-2 times/week.
  • Watch Sodium & Added Sugar Consumption
    • Consume less than 2,300 mg/day of sodium and around 100-150 calories/day of added sugar.
    • Decreasing sodium intake aids in lowering blood pressure and heart disease risk.
    • Added sugar can increase risk for type 2 diabetes, weight gain as visceral fat (fat surrounding central organs) and heart disease.
    • “Hearty” advice-
      • Read food labels on packaged foods. Select no salt added or reduced sodium when possible. Rinse regular canned vegetables.
      • Choose water instead of sugar sweetened beverages.
  • Alter Your Daily Routines
    • Incorporate activities that help to lower stress. Stress can raise your blood pressure, increasing risk for heart disease.
    • Strive to get 7-9 hours of rest each night. Not getting enough sleep can increase stress, inflammation, and a hormone imbalance, which contribute to cardiovascular disease.
    • Be physically active for 150 minutes/week.
    • “Hearty” advice on daily habits-
      • Incorporate stress-relieving (pets, yoga/meditation, hobbies, a warm bath) and physical activities into your day.
      • Wind down an hour before bedtime, turn off phone/technology, and create a bedtime routine.

Listening to good “Hearty” advice from the American Heart Association and our healthcare providers and leaning on the support of friends and family, we can all make simple changes to our daily routines to reduce the risk of heart disease and improve your quality and length of life. Little changes in the ways that we eat, manage stress, move about and even sleep can make a big difference.

  • Writers: Jennifer Little, Extension Educator, Family and Consumer Sciences, OSU Extension, Hancock County Madelyn Beckman, Graduate Student, Bowling Green State University
  • Reviewer: Shari Gallup, Assistant Professor, Family and Consumer Sciences, OSU Extension, Licking County

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For More Happily Ever Afters

February 13, 2025 by Caitlin Smith

Valentine’s day is commonly associated with traditions and gestures expressing love and affection for those you care about. The holiday falls on February 14th and is named after the mysterious historical figure, St. Valentine.

Stories of St. Valentine’s origin are dark and describe a tale of a priest who married lovers in secret, was imprisoned and set to be executed, and sent out a note signed “From your Valentine” to the jailer’s sick daughter who he helped heal. Another story describes St. Valentine as someone who distributed heart-shaped parchment to soldiers during times of war as messages of positivity to keep their spirits up.

Fast forward hundreds of years later, and a more recent connection to Valentine’s day as we know it today, is a poem called, “The Parlement of Foules”, written by English poet Geoffrey Chaucer. Per Ottawa University, the poem “describes a conference of birds that meet to choose their mates on St. Valentine’s Day-February 14.”

Overlapping heart shapes drawn on sand on beach near water.

Valentine’s messages grew in popularity during the Middle Ages as noblemen would write poems to their wives in the form of a “valentine note”, and by the 18th century it was common for people across all social statuses to exchange “gifts of affection, written notes, and handmade cards.”

Our modern-day valentines can be attributed to the “Mother of the American Valentine,” Esther A. Howland. Esther started her own company, the New England Valentine Company, and mass-produced Valentines cards out of Worchester, Massachusetts, popularizing a few styles we still use today, such as the classic colored-paper and white lace design valentine.

To continue the tradition of declaring your love on Valentine’s day, show your significant other you care by signing up for a free, self-paced online class on communication, commitment, problem solving, and fun and friendship.

The Strong Couples project offers the online classes, for free, in addition to five brief video calls with a trained coach. This educational program is not counseling but teaches couples to use tools that improve their relationship. This program is for couples together six months or longer in all life stages. The Strong Couples project is led by the University of Illinois Urbana-Champaign and the University of Illinois Extension. Ohio State University Extension is a partner of this project.

Build greater intimacy and connection this Valentine’s Day using the Strong Couples project, for a more happily ever after!

Written by: Caitlin Mathews-Smith, Family and Consumer Sciences Educator, Ohio State University Extension.

Reviewed by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension

 

Posted in friendship, Gratitude, Healthy People, Healthy Relationships, Mindfulness | Tagged , , , | Leave a Comment »

A Happier, Healthier Love

February 11, 2025 by shumaker68

After we make our New Year’s resolutions and are just starting the new habits of better nutrition and physical activity, Valentine’s Day is lurking around the corner. If you ask children what they love about Valentine’s Day, the most common answer is “candy”. If you ask adults, you will often receive the same answer!  Indulge yourself, your family, “Valentine”, “Galentine”, or “Palentine” with a heart-healthy alternative. How can you have a happier, healthier Valentine’s Day?

Close up of hands holding ripe red apple with carved heart shape over wooden table
Close up of hands holding ripe red apple with carved heart shape over wooden table

Here are a few ideas to be a healthy Valentine:

At School

  • Teach students about foods that support a healthy heart.
  • Hold a taste test with red fruits and veggies!  Apples, blood oranges, cherries, grapes, pink grapefruit, pomegranates, raspberries, red peppers, tomatoes, beets, and more!  Have a vote for the class favorite!
  • Make (or serve) heart sandwiches using whole grain bread and any red 100% fruit spread.  Make the sandwich using regular bread, then cut into a heart shape with cookie cutters or a knife.
  • Make yogurt parfaits with low-fat berry yogurt and fresh or dried berries. 
  • Add some fun messages to lunch boxes with “fruity” puns!  Use markers to write on peelable fruits, fruit cups, or 100% juice boxes.  Messages could be “You’re so sweet!” or “You’re the apple of my eye!”
  • Instead of sending candy consider mini bags of pretzels or crackers, pencils, or stickers as tokens of affection. No worries about food allergies!

At Home

  • Make heart shaped pancakes or waffles in the morning, top with fresh fruit and whipped cream.
  • Avoid the crowds and celebrate with a dance party at home.  Crank up your favorite tunes and groove around the house.  Burn off some energy or cuddle close with your love.
  • Show your love by making a healthier dinner at home-containing a heart-healthy protein (such as salmon), whole-grains, and fruits and vegetables.
  • If you choose to eat out, be aware the restaurant portions can be much larger than most people need. Make like Lady and the Tramp and share that giant entrée for a healthier option.
  • Keep desserts fruit- based with little to no added sugar. Try using an indoor grill to grill bananas, pineapple, peaches or plums.
  • If you do receive chocolates or candy, remember it is ok to eat them in moderation. Keep your servings small or within the recommended serving size. Consider freezing some to enjoy later.

February is Heart Health Month so Valentine’s Day is the perfect day to show some love for yourself and the ones that are near and dear to your heart. Proper diet and activity is the key to a healthy heart!

Written by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Reviewed by: Caitlin Mathews-Smith, Family and Consumer Sciences Educator, Ohio State University Extension.

Posted in Food, Healthy People | Tagged , , , , , | 1 Comment »

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