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Archive for May, 2015

Start today with a healthier lifestyle that includes sleeping tonight. Begin by assessing your own individual needs and sleep habits. How do you feel after a poor night’s sleep? Do you get a good night’s sleep most nights? Sleep is critical to your overall health.Young Girl Asleep on Pillow

A healthier lifestyle includes some healthy sleep tips :

  • Stick to a schedule by going to bed and waking up the same time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
  • Try a relaxing bedtime routine. Avoiding bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep.
  • If you have trouble sleeping, avoid naps, especially in the afternoon.
  • Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
  • Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light.
  • Sleep at night on a comfortable mattress and pillows that are supportive. The life expectancy of a mattress is about 9 or 10 years for most good quality mattresses. Check your pillows and make sure they are free of allergens that might affect your sleep.
  • Avoid alcohol and heavy meals in the evening. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep.  If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
  • Slow down before bed. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. So avoid electronics before bed or in the middle of the night these things can disturb your sleep.

Stop and think about think how you can get a better nights rest you deserve it!
Resources:

http://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips

https://sleep.org/

Author: Marie Economos, Family and Consumer Sciences Educator, Ohio State University Extension, Trumbull County, Western Reserve, economos.2@osu.edu

Reviewer:  Shannon Carter, Family and Consumer Sciences Educator, Ohio State University Extension, Fairfield County, carter.413@osu.edu

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Did you know that 12 ounces of sweetened tea has 135 calories in it? Or that 12 ounces of regular soda has 136 calories? There is an alternative to these sugary drinks that can not only help you cut the calories but increase your overall well-being. The Ohio State University Extension has developed a campaign, “Water First for Thirst”, to get people to put down the pop can and enjoy drinking water. This initiative helps to inform people of the benefits of drinking more water.
Drinking water can be a chore all by itself but that doesn’t mean that it is any less important. Your body needs water to complete everyday tasks:

• Regulating body temperature
• Get rid of waste through urination and bowel movements
• Lubricate joints

Infused Water

Infused Water

If you’re like me, drinking water seems boring and bland. I’ve found some ways to spice things up a bit and help me meet the recommended goal of drinking 64 ounces of water per day. Here are some creative tips that I’ve found:

1. Invest in a stylish water bottle that you can keep with you. Whether you’re at work, in the gym or outside in the garden it’s key that you keep a bottle with you so you can refill it whenever you want.

2. When you can, drink through a straw. People tend to drink more when using a straw.

3. Infuse your water with some of your favorite flavors. Adding lemon, berries or citrus with a dash of mint leaves will change things up. If you’re on the go try some of the pocket enhancers that you can purchase from the store. Even with the flavor, you’re still able to cut the calories.

4. Yes, there’s even an app for that. You can download ‘Waterlogged’ and ‘Daily Water’ for free on your device. It will help you track your intake and reach your goals

5. Eating foods that have more of a water base allows you to consume more water without even knowing it. Foods like cucumbers, watermelon, tomatoes and celery are all made up of more than 90% water. These are naturally low in calories as well!

After hearing tips like these I encourage you to rethink your drink and raise a glass of water!

http://www.cdc.gov/healthywater/drinking/nutrition/index.html

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

Photo Credit: KaryeeSays Blog
http://www.karyeesays.com/2014/06/12/5-infused-water-recipes-to-keep-you-hydrated-this-summer/

Writer: Mallorie Wippel, Summer Intern, Ohio State University Extension, Pickaway County, Heart of Ohio EERA, wippel.139@osu.edu

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

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Ever walk through the neighborhood and catch a whiff of that wonderful grilled food smell? Mmmmm… makes my mouth water just thinking of that sizzle. Grilling can be a healthy, low fat, tasty way to prepare food. Let’s look at a few tips…

Safety Tips

  • Start with a clean grill to avoid flare ups and potential contaminants. Scrub the grill with hot soapy water and a brush.
  • Use clean hands and cooking utensils.
  • If you’re using frozen food, be sure to thaw it safely in the refrigerator, microwave or cold-water-sink-method (changing cold water every 30 minutes).
  • Don’t cross-contaminate. After using dishes or grill utensils on raw meat, be sure to wash them in hot soapy water before using them again on cooked meat or other ready-to-eat food.
  • Marinating is a great way to add flavor and tenderize meat. Marinate food in the refrigerator, not on the counter. Don’t re-use meat marinades that have touched raw meat on cooked meats or other foods. If you want to use some of the marinade as a sauce on cooked food, reserve a portion before placing raw meat and poultry in it.
  • Don’t leave the grill unattended.
  • Use a meat thermometer to ensure high enough cooking temperature to kill bacteria.

Steak, porkchops: 145°F (Allow to rest for 3 minutes before carving or consuming)
Hamburgers, ground meat: 160°F
Chicken: 165°F

grilling2

Healthy and Yummy Tips
Grilling allows any fat to drip off the food, making it a healthy way to prepare food. Here are some healthy suggestions from http://www.eatright.org:

  • Choose lean cuts of meat for less chance of flare-ups from fat drippings.
  • Add color and flavor with fresh vegetables. Vegies such as sweet peppers, onions and tomatoes add flavor, color, vitamins and nutrients to any meal. Some of the best vegetables to grill are onions, cabbage, mushrooms, bell peppers, asparagus, and corn. You can sprinkle herbs on each cob of corn and then wrap it in foil to grill it. You won’t even need butter!
  • To grill a veggie kabob, brush the vegetables with olive oil and your favorite spices and grill over medium heat, turning until marked and tender (about 12 to 15 minutes, and 8 to 10 minutes for cherry tomatoes and pre-boiled potatoes).
  • How about a grilled, marinated Portobello mushroom? Marinate then grill mushrooms, gill sides up, over medium-low heat with the grill covered until they are marked and softened (about 15 minutes). Flip and grill until cooked through, being careful not to char the gills (1 to 2 minutes).
  • You can even grill a tasty dessert like fruit kabobs. Try pineapple slices or peach halves. Grill on low heat until the fruit is hot and slightly golden. Serve them on top of low-fat frozen yogurt or angel food cake.
  • Every try grilled watermelon? When grilled, the water evaporates, leaving an intense watermelon flavor. Grill watermelon slices for about 30 seconds on each side.

Click here for more great grilling ideas.
Click here for a link for more information on grilling safety and tips.
I hope you find a tasty way to celebrate national grilling month in July and all summer long!

Sources:
Academy of Nutrition and Dietetics: http://www.eatright.org/Public/content.aspx?id=10958
http://www.eatright.org/Public/content.aspx?id=6442476609&terms=grilling
North Dakota State University Extension http://www.ag.ndsu.edu/pubs/yf/foods/fn658.pdf

Writer: Shannon Carter, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu.
Reviewer: Elizabeth Smith, NE Regional Program Specialist, SNAP-ED, Ohio State University Extension, smith.3993@osu.edu

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Just like journaling your physical activity, expenses, or the foods you eat – journaling your stressors and how you react is also a good idea. Research has shown that writing about what stresses us improves our mood and even boosts the immune system. When you journal or write down your stressors, no one will disagree or criticize you, which can be a good way to get swirling thoughts out of your mind. Talking with others and reaching out to professional help is important, but may not be easily available to all of us. Journaling

Try in the next few weeks to journal your stress for a 5 to 7 day period. Track what causes you stress and what you do. When you find out about a big project that is due, do you head to the vending machines or do you stop eating all together? Do you take a walk to clear your head? Or do you skip your Zumba class? Once you know your current reactions, you may be able to choose some new coping techniques to get through the next crisis.

Other techniques to help you handle your stress:

  • Laugh – a good belly laugh can help. Try comics, funny YouTube videos, comedy movies or TV shows.
  • Be Physically Active – all forms of exercise will ease depression and anxiety.
  • Establish Boundaries in Your Life – choose not to check work email at home or after a certain time, don’t answer the phone during family time or meals, or promise to only look at Facebook once a day.
  • Use Your Vacation or Personal Days – don’t let the company keep them. Use that time to recharge.
  • Find Your Relaxation Zone – Take time for at least one thing you really enjoy like music, reading, crafting, golf, fishing, playing cards, or gardening.
  • Avoid the Bad Habits – Avoid excessive snacking, caffeine, too much or too little sleep, smoking, and anger. They will only make things worse in the long run.

Try journaling your stressful situations and reactions, or just writing when things are really bothering you, then let us know what you think. Did it help?

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

Reviewers: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County and Pat Brinkman, Extension Educator, Family and Consumer Sciences, Fayette County.

 

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Feeling stressed? What are you eating? Most of us reach for comfort foods when we are stressed, stressed woman such as cookies, cake, candy and other high sugar, low fiber foods. These foods are not good choices to prevent chronic inflammation from developing and affecting our body. High levels of chronic inflammation are believed to cause rheumatoid arthritis, psoriasis, asthma and inflammatory bowel disease. Even low amounts of inflammation can increase your risk of obesity and the effects of aging. Prolonged chronic inflammation increases our risk of cancer, heart disease and other diseases. One study on postmenopausal women found that those eating a healthier diet reduced their risk of death from any cause by 60% and had an 88% reduced risk of death from breast cancer.

What should we eat to avoid inflammation building up in our body? Three eating patterns provide reliable assistance along with allowing individual choices of food. Those three eating patterns are the USDA Dietary Guidelines, the Mediterranean Diet and DASH Diet. my plate Each of these has some differences but all three emphasize certain patterns.

All three eating patterns encourage us to eat:
• Plenty of vegetables and fruit.
• whole grains
• Low-fat or Fat-free Dairy
• Seafood and plant proteins

They also encourage us to reduce eating:
• Empty calories including foods with added sugar, or drinking excess alcohol
• Refined grains
• Saturated fat foods
• High sodium food

What would a daily eating plan include?
• Vegetables – 2 to 4 cups
• Fruits – at least 2 cups a day
• Whole grains – 3 to 4 ounces a day
• Fish/Seafood – 8-16 ounces a week for Omega-3
• Nuts and soy – 4-6 ounces a week
• Olive oil – 1 -2 Tablespoons a day.
• Dairy (1% or skim) – 1-3 cups a day
• Alcohol – 0-1 drink a day

Limit the amount of red and processed meats you eat to less than 12 ounces a week and keep added sugars to less than 6 teaspoons for women and 9 teaspoons for men a day.

Make it a goal to eat lots of fiber by eating vegetables, fruits, whole grains and nuts. fruits-veggies This will increase the anti-inflammatory properties from these foods. Add some garlic, onion, pepper and other herbs for additional anti-inflammatory properties.

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

Reviewer: Cheryl Barber Spires, R.D., L.D., West Region Program Specialist, SNAP-Ed
OSU Extension

References:
Orchard, T. [2015]. Eating healthy under stress: improving diet quality to lower chronic inflammation. webinar for Your Plan for Health, Ohio State University

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So what’s the secret potion behind these magical beans? Protein of course! Protein is a hot topic in today’s society and you see promotions of different protein powders and nutrition bars everywhere. Personally, I know of many people who have fallen into this trap of trying different protein powders to add to their “protein shake” in the morning to get that quick fix of protein. However, they are spending so much money on these quick-fix protein sources and need to find another way to incorporate protein into their diet. Beyond these protein powders and bars, most people go for the typical meat, fish and poultry when it comes to a reliable protein source, but don’t forget to give plant-based protein credit!

DWDHeartyBeanSoup (1)

Beans are packed with a bunch of different nutrients that are beneficial to your health. Beyond protein they are a great source of fiber, folate, magnesium and potassium. In regards to fiber, beans are packed with soluble fiber. Soluble fiber attracts water and slows down digestion and emptying of your stomach. This delay in emptying of your stomach makes you feel fuller for a longer period of time, which could be a great tactic for controlling your weight. About 5-10 grams of soluble fiber can decrease your LDL cholesterol by 5%, with beans containing about 0.6 to 2.4 grams of soluble fiber per half a cup.   This makes eating beans a great way to help with decreasing cardiovascular disease and inflammation.

Now let’s talk about beans and its protein content. One serving of beans is ½ cup of cooked beans, which provides roughly 7-8 grams of protein! Protein causes satiety, or fullness, so with the combination of soluble fiber and protein beans can be a great way to keep you feeling fuller for a longer period of time. Like stated before, this can help keep your diet and weight on track.

Most Americans consume canned beans, but dried beans are also a great way to incorporate more beans in your diet. Dried beans are underutilized in America and on any given day less than 8% of Americans report consuming beans .The problem many people face with dried beans is how to cook them. Canned beans are easy and convenient yet dried beans can come off as intimidating and time consuming. The truth is that they aren’t that hard to figure out once you know how! Soaking your beans is what takes the most time but you actually don’t have to do much to soak them…it’s just a waiting game. There are many different methods that can be used when cooking dried beans such as traditional, hot and microwave soaked methods. One method that is most convenient is the quick soak method:

  1. Rinse: to ensure proper cleanliness of your beans it is important to wash them off before consuming them.
  2. Place beans in a large pot and add 10 cups of water for every 2 cups of beans.
  3. Bring to a boil and let boil 2-3 minutes.
  4. Dried beans, discard soak water and rinse with cold water.

How easy is that?! Once you figure out which method works best for you, you can incorporate beans in your diet. Dried beans make a mass amount of product and can last you for a long time. If I over-committed on my bean abilities and made too much I freeze the remaining beans and just quickly heat them up! A 1-lb. bag of dried beans usually costs around $1.49 and can make around 13 servings of beans! What a great, and cheap, way to incorporate more protein into your diet!

Check out the US DryBean Council website for many recipes to try using beans!

Written by: Courtney N. Klebe Dietetic Intern, Bowling Green State Univeristy and Susan Zies, Extension Educator, Family and Consumer Sciences, Wood County

Reviewed by: Michelle Treber, LD, MA, Extenstion Educator, Family and Consumer Sciences, Pickaway County

References:

  1. Messina V. Nutritional and health benefits of dried beans. Am J Clin Nutr 2014; 100: 437S-42S.

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