Feeds:
Posts
Comments

Archive for the ‘Healthy People’ Category

cardinal-2524695_1920THUNK. THUNK. THUNK. THUNK. THUNK. This has been a constant sound in our house lately.  There is a poor cardinal who sees his reflection in our front window and tries to attack himself.  Upon reflection, I have realized that I am like that cardinal. I repeat the same series of actions over and over and expect a different result and am usually surprised when the results are not different.

There are many situations in life where I seem to follow the same patterns—in relationships, at work, as a caregiver, trying to get healthier, and at the grocery store where I wander endlessly trying to make sure I have everything I need in my cart.  Do you find yourself in a similar situation as me and the cardinal? THUNK. THUNK. THUNK. THUNK. THUNK.

The Stages of Change Model, developed by Prochaska and DiClemente, helps us to understand that we can make changes to our behavior patterns when we are able to recognize that it is a cyclical pattern and that there is just not a beginning and an end.  Some people are able to “stop cold turkey” when making behavior changes, but for most of us, we are like that cardinal and return again and again, hoping for different results or we take 3 steps forward and 2 steps back.

The 6 stages of change that we move through are:

  • Pre-contemplation: no desire to change behavior, we don’t see it as a problem.
  • Contemplation: aware of the problem but still is not committed or motivated to change.
  • Preparation: wants to change, but has not yet started.
  • Action: change has begun and behavior has been maintained for fewer than six months.
  • Maintenance: behavior change has gone six months and beyond, and the adopted behavior has become a habit.
  • Relapse: we returns to previous behavior(s).

Changing our outlook can be difficult, but it can also be very rewarding and beneficial to not repeating the same behaviors over and over.  As I work towards my own personal growth, I sometimes find that I have to “step outside of myself”. It is important to look at how my behavior affects others. I have also found that it is helpful to have a friend be my accountability partner and share with me where they see that I am stuck in the cycle of change.

Sometimes you will also find yourself in the role as an accountability partner for another OR you may find yourself helplessly watching as someone hits the glass over and over.  I have watched the poor cardinal for months hit the window again and again.  I tried to look up ways to stop his behavior on the internet.  Nothing worked.  I feel bad for the poor little bird, and sometimes I feel frustrated that I cannot help. If you are a caregiver, you may yourself in a similar situation. As an accountability partner, it is key to recognize the person you care for must take charge of making their own behavior change. Being able to step back and offer support without getting too emotionally involved can be hard to do.  I cannot change what another does but I can change my approach to my friend or family member as I support them as they work through the stages of change cycle.

As I write this, the cardinal is going at his reflection in the window again. Thank goodness, I do not have to be like the cardinal and can take small steps each day in  a variety of situations to change the outcome of whatever I am currently facing.  Even though there may be days where I am like the bird and hit the window, I do not have to stay stuck in the THUNK. THUNK. THUNK. THUNK. THUNK.

Written By: Jami Dellifield, Family and Consumer Sciences Educator, Hardin County

Reviewed By: Lorrissa Dunfee, Family and Consumer Sciences Educator, Belmont County

References:

Cherry, Kendra, The 6 Stages of Behavior Change: The Transtheoretical or Stages of Change Model, Very  https://www.verywellmind.com/the-stages-of-change-2794868

Behavioral Change Models, The Transtheoretical Model (Stages of Change) http://sphweb.bumc.bu.edu/otlt/MPH-Modules/SB/BehavioralChangeTheories/BehavioralChangeTheories6.html

Dellifield, J. Remley, D., Baker, S.Bates, J.S., Communication Strategies to Support a Family Member with Diabetes, 2019, https://ohioline.osu.edu/factsheet/hyg-5322

Photo credit: https://pixabay.com/photos/cardinal-bird-teacup-trees-red-2524695/ 

 

Advertisements

Read Full Post »

It’s Fair and Festival time! My grandchildren love to go see, touch,Everyone should wash hands after touching or being around animals. Wash hands with running water and soap at least 20 seconds, rinse and dry. and feed the farm animals.  Farm animals are usually a part of the festivities with petting zoos, agricultural fairs, open farms, and shows. This activity can put your children and you at higher risk for a foodborne illness or other diseases from animals.  How do you and your family stay healthy and safe?

  • Wash your hands. It is best to use warm water and soap but if you can’t find water and soap, use some hand wipes.
    • After touching animals.
    • After touching fences, buckets, or farm equipment.
    • After leaving the animal area.
    • After removing clothes and shoes, as these can have bacteria on them.
    • Before you eat or drink beverages after leaving the animal area.
    • After going to the bathroom.
    • Before preparing foods.
  • Do not eat food or drink beverages in animal areas or where animals are.
  • Cover any open wounds or cuts when visiting or working around farm animals.
  • Avoid bites, scratches, and kicks from farm animals.
  • Be sure to supervise children when they are around animals.
  • Prevent hand-to-mouth activities, such as nail biting, finger sucking, and eating dirt.
  • Help children wash hands well with soap after interaction with any farm animal.
  • Do not let children 5 years of age or younger handle or touch chicks, ducklings, or live poultry without supervision.
  • Do not allow toys, pacifiers, spill-proof cups, baby bottles, strollers, or similar items to be in animal areas.

All animals have germs and can make you sick. Don't eat, drink or put things in your mouth when around animals. Wash hands after visiting animals.Are farm animals really dangerous to your health?  For most people they are not a problem.  However, animals carry germs or may have intestinal disease.  The animals seem healthy but can harbor pathogens.  It is difficult to know if a surface, food, or water is contaminated and many pathogens can live for long periods of time.  You don’t need to touch an animal or get manure on your hands to be exposed.  “People who eat or drink in animal areas are almost five times more likely to get ill than people who don’t eat or drink there,” according to Jeff LeJeune, a veterinary researcher with Ohio State University’s Ohio Agricultural Research and Development Center  (OARCD) in Wooster.

Children under the age of five, adults over the age of 65, pregnant women, and people with chronic health conditions or weakened immune systems are most at risk.  Common harmful bacteria such as E. coli O157:H7, Cryptosporodium, and Salmonella are ones that can spread from animals to people.   Thus, washing your hands after being around, touching, or looking at animals is important. Be sure to wash using warm water and soap for at least 20 seconds and rinse thoroughly.

Enjoy the festivals and seeing animals!

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

Reviewer: Misty Harmon, Family and Consumer Sciences Extension Educator, Ohio State University Extension.

References:

Center for Disease Control and Prevention.  (2015).  Farm Animals:  Prevention  Available at https://www.cdc.gov/healthypets/pets/farm-animals.html

Espinoza, M. (2005). “Disease-causing Germs at Common at Fairs.”  Ohio State University.   A printed article with quotes from Dr. Jeff LeJeune

Kansas Department of Health and Environment, Division of Health. (2014). Disease Prevention for Fairs and Festivals.  Available at http://www.nasphv.org/Documents/Public_settings_toolkit/DiseasePreventionForFairsToolkit_Kansas.pdf

Read Full Post »

With summer temperatures on the rise, it’s more important than ever to set aside the sugar filled pops and energy drinks. Americans guzzle gallons of soda every year. Let’s face it, some people just don’t love the taste of water (myself included). *Insert* fruit infused water, flavoring your water with fruits and herbs is a great way to drink more water. Not only does it help keep us hydrated. According to Dr. Dahl, infused water is a simple and healthy way to make tasteless water more appealing without adding any artificial ingredients or extra calories.

Infusing your water with fruits, herbs, or flowers not only improves the flavor, but also adds essential vitamins. Some of the best benefits of having fruit infused water include.

Glass of water infused with fruit
  • appetite control
  • hydration
  • immune defense
  • heartburn prevention
  • blood sugar regulation
  • weight management

Dehydration is known to be linked to headaches, digestive problems, obesity, and joint pain. How much water does it really take to stay hydrated? On average men need about 13 cups of water daily and women need around 9 cups.

The beauty of infused water is there is no right or wrong way to make it. You can use your preference and imagination when creating your infused waters. Below are just a couple recipes that may give you inspiration for the next time you are making a pitcher of fruit infused water.

  • Strawberry and Basil
  • Pineapple and Mint
  • Strawberry, Orange, and Mint
  • Raspberry, Cucumber, and Lime
  • Blueberry and Orange
  • Grapefruit, Cucumber, and Mint

Use these recipes or create your own – I challenge you for the next thirty days to drink at least a half gallon of infused water daily. While sitting an entire gallon of infused water in front of you may seem a little too daunting. You may find it helpful to mark a water bottle with specific times. Drink at least that amount of water by certain times in the day. You’ll be on your way to being fully hydrated in no time.

Sources:

https://www.lifehack.org/294792/15-beautiful-fruit-water-recipes-replace-soda

American Institute for Cancer Research, https://blog.aicr.org/2011/11/21/not-your-ordinary-water/ 

 

Author:  Morgan Miller, Family and Consumer Sciences Intern, Ohio State University Extension, Ross County, miller.10144@osu.edu

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

Read Full Post »

teen and technology

If you have a teenager in your home, they are probably celebrating the start of their summer break.  This can mean they stay up later, sleep in longer and relax more.  Like other working parents, you may be dreading the extra-long gaming sessions and screen time that your kiddos may be planning over the summer.

Here are a few tips from media experts on how to tune down the technology and keep the peace in your house for the next 12 weeks and beyond:

  1. Dr. Jenny Radesky, the lead author of the most recent update of the Guidelines on Media and Children from the American Academy of Pediatrics, has a “no media on weekdays” rule. Dr. Radesky states “I try to help my older son be aware of the way he reacts to video games or how to interpret information we find online.” For example, she tries to explain how he is being manipulated by games that ask him to make purchases while playing.
  2. Lauren Hale, a sleep researcher at Stony Brook University in New York, suggests limiting the use of devices at least one hour before bedtime. This gives your brain time to “turn off” and relax, which will promote better sleep. According to Hale, “when kids watch or use screens at night, bedtime gets delayed.” Additionally, “when it takes longer to fall asleep, sleep quality is reduced and total sleep time is decreased.”
  3. Dr. Tom Warshawski, a pediatrician in Canada and founder of the Childhood Obesity Foundation, puts an emphasis on limiting technology by promoting the  5- 2- 1- 0 formula. That means each day includes: five servings of fruits and vegetables, no more than two hours of screen time, one hour of physical activity, and no sugary beverages.

Other screen time tips include:

  • Set firm limits on usage by making a technology schedule. Allow your teen to help with the details so everyone can agree.
  • Limit the number of devices available to your teen while you are working.
  • Limit the amount of free time that technology can eat up by signing them up for camps, volunteering, or even working.
  • Practice safe technology use by implementing rules such as remaining anonymous, using nicknames rather than your real name, reporting messaging or chats that make you feel uncomfortable to an adult, and protecting your passwords.
  • Turn off all screens during family meals
  • Turn off all screens at bedtime, keep devices with screens out of your teen’s bedroom after bedtime, and don’t allow a TV in your teen’s bedroom.
  • Research video and computer games before letting your teen get them. Check ratings from the Entertainment Software Rating Board.  Ratings can run from EC (meaning “early childhood”) to AO (meaning “adults only”). Teens probably should be limited to games rated T (for “teens”) or younger.

References

American Academy of Pediatrics (2018). Children and Media Tips. https://www.aap.org/en-us/about-the-aap/aap-press-room/news-features-and-safety-tips/Pages/Children-and-Media-Tips.aspx

Ben-Joseph, E.P. (2016). Screen Time Guidelines for Big Kids. Kids Health from Nemours. https://kidshealth.org/en/parents/screentime-bigkids.html?ref=search

Common Sense Media. Screen Time. https://www.commonsensemedia.org/screen-time

Child Obesity Foundation. What Every Family Can Do: The 5-2-1-0 Formula. https://childhoodobesityfoundation.ca/families/simple-steps-families-can-take/#tab-id-2

Kamenetz, A. (2018). What Families Need to Know About Screen Time This Summer. NPR. https://www.npr.org/sections/ed/2018/07/09/625387830/what-families-need-to-know-about-screen-time-this-summer

Written by: Heather Reister, Family & Consumer Sciences Educator, Ohio State University Extension Butler County

Reviewed by: Bridget Britton, Family & Consumer Sciences Educator, Ohio State University Extension Carroll County

Read Full Post »

drink colorful color tube

Photo by Pixabay on Pexels.com

My teenage daughter lectures me from time to time about overusing plastics, especially those that can’t be recycled. We’ve bought reusable straws to use at home, and I get dirty looks if I take a straw at a restaurant. I’ve been wondering why using a plastic straw would be detrimental to my health and well-being. Turns out there is a dimension of wellness called Environmental Wellness. We may not think much about Environmental Wellness as part of an overall wellness plan that might include eating more fruits and vegetables, but our environment and how we feel about it can have a huge impact on the way we feel overall.

Environmental well-being includes trying to live in balance with the nature by understanding the impact of your interaction with nature and your personal environment, and taking action to protect the world around you. Protecting yourself from environmental hazards and minimizing the negative impact of your behavior on the environment are also central elements.

According to University California- Riverside leading a lifestyle that is respectful to our environment and minimizes any harm done to it is a critical part of environmental wellness. Environmental wellness involves a number of different aspects of personal and societal responsibilities, but generally relates to being aware of earths natural resources (soil, water, clean air) and their limits, understanding how daily habits impact natural resources, and being accountable by taking actions to minimize our impact on natural resources. Some questions to ask yourself:

  • Do I recycle?
  • If I see something damaging to the environment, do I take the steps to fix the problem?
  • Do I volunteer time to worthy causes to protect soil, water, air, or wildlife?
  • Do I take time to appreciate my environment (go hiking, fishing, meditate, swim in stream or lake)?

If you answered “No” to any of the questions, it may indicate an area where you need to improve the state of your environmental wellness.

Recycling– Recycling saves energy and natural resources. For example, recycling one ton of office paper can save the energy equivalent of consuming 322 gallons of gasoline! Some cities offer recycling programs that pick up your recycled products at your curb. In other communities, you may have to collect your recycles and drive them to a designated recycle bin. The EPA offers some good information about what can and can’t be recycled, and recycling centers are all different in terms of what they can and can’t accept. In general, glass, cardboard, paper, food and beverage cans, jugs, plastic bottles, food boxes can be recycled. Other items such as Styrofoam, and soiled products can’t. Follow the rules, otherwise recycling centers have to spend time, energy and resources to filter out products that can’t be recycled.

Hazardous materials and situations– Some materials such as oil, paint, cleaners chemicals, and other products can pollute soil and water. Oil from one oil change for example can pollute thousands of gallons of water. Many commercial garages will accept used oil, and other businesses might accept paint and other materials.

Volunteering- Consider volunteering at a national, state or local park. Maintaining trails, planting trees, cleaning up streams and rivers are all volunteer activities that might contribute to your environmental wellness. The AARP offers some ideas on volunteering to help the environment.

Appreciate the environment– Appreciating the environment and natural resources will help motivate you and your family to change habits. Set a goal to get outside and appreciate the soil, air and water. Hike, fish, hunt, camp, swim, garden and even meditate outdoors!

Getting back to straws- although straws are only a fraction of plastics waste, they have become a poster child for single use plastics that wind up consumed by wildlife and found on beaches. In fact each human on the planet consumes around 88 pounds of plastic a year! Cutting back on straws can be a gateway to making many other changes in your life to improve your environmental wellness!!

Sources:

University of California Riverside. Environmental Wellness at https://wellness.ucr.edu/environmental_wellness.html

Environmental Protection Agency. Recycling 101 at https://www.epa.gov/recycle/frequent-questions-recycling

American Association of Retired Persons. 5 ways you can help the environment. https://www.aarp.org/giving-back/info-09-2012/fun-ways-to-help-environment.html

Author: Dan Remley, Field Specialist, Associate Professor, Ohio State University Extension

Reviewer: Susan Zies, Extension Educator, Ohio State University Extension

Read Full Post »

Did that title spark your interest? As a mom of three small children, I find myself stressed at times because of my kids’ behaviors. The behaviors I am referring to are typical behaviors for their ages however when multiplied by three it is enough to make you want to pull your hair out at times. I know my children are not the only ones that struggle with the following:

  • Act overly silly or “out of control”
  • Have tantrums or meltdowns
  • Experience difficulty waiting or taking turns
  • Struggle being in close proximity to others
  • Move too quickly or with too much force
  • Act on impulse by grabbing, throwing, or touching things
  • Experience difficulty walking or waiting in line
  • Have problems during social interactions like talking too loudly or standing too close to others

If you have noticed some of those struggles with a child in your life then they may need help learning how to regulate. Self-regulation is “control [of oneself] by oneself. It is a skill that effects a person’s ability to handle disappointments, failures, and tolerate unmet wants or needs with the outcome being success. The key word is SKILL. Self-regulation is taught and then children need time to practice using this skill. The more they practice the better they become.

There are four types of games/activities you can do to teach children how to self-regulate. The purpose of the games is for children to practice managing their impulses and self-control.  

  1. Red light, green light- have a start line and a finish line, one child is the cop and says green light for the rest of the children to go and red light for them to freeze. If they move after red light has been said then they move back to the start line. First person across the finish line wins and gets to be the new cop. Reverse rules, stop when the cop says green light, and go when the cop says red light.
  2. The Freeze Game- dance to music and then freeze when the music stops. Dance fast to fast-paced songs, slow to slower-paced songs, and then reverse the rules.
  3. Wacky Relay- have children work with a partner to move an object from the start line to the finish line using elbow to elbow, palm to palm, hip to hip or forehead to forehead. The larger the object the easier it is.
  4. Self Control Bubbles- allow children to pop bubbles as you blow them, then tell children not to touch the bubbles at all, even if they land on their face. Praise children as they refrain from touching the bubbles.
blowing bubbles
Blowing Bubbles

Just a few minutes a day can really help improve their self-regulation.  Games and activities are great ways to help children reflect on their own ability to self-regulate in various situations. Children can learn self-awareness for handling stress and emotions that will carry them through their teenage and adult years while saving your sanity.

Sources:

https://positivepsychologyprogram.com/self-regulation/

https://www.acesconnection.com/g/Parenting-with-ACEs/clip/5-incredibly-fun-games-to-teach-self-regulation-self-control-early-childhood-development-8-minutes-kreative-leadership

Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

Reviewer: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu

Read Full Post »

One of my goals for this year is to explore mindfulness. In this blog, I want to share a few things that I’ve learned about this life changing topic.

According to Jon Kabat-Zinn, a pioneer in American mindfulness,
“Mindfulness means paying attention in a particular way, on purpose, in the present moment, and nonjudgmentally.”

Path in forest I enjoy being outside in nature. I have often wondered why this is relaxing for me. Why is it that I breathe deeper and feel a sense of calmness come over me while enjoying the beauty of nature?

I have learned that it has to do with the focus on my surroundings and mental relaxation that I experience from being in nature. Moving mindfully provides us with several benefits and can help increase the awareness of our bodies and the surroundings around us. According to the American Heart Association, some benefits of mindful movement may include:

  • Manage stress, depression and insomnia
  • Lower blood pressure
  • Improve balance and stability
  • Relieve chronic pain
  • Improve quality of life and mood in people with heart disease, cancer and other chronic illnesses
  • Motivate you to exercise more and eat healthier

One reason that I enjoy exploring mindfulness in nature is that I am paying attention to my surroundings and experiencing several senses: sight, smell, touch, and hearing. Watching the way that a blade of grass blows in the wind, feeling wind in your face, hearing the rustle of leaves, watching clouds drift across the sky are all examples of ways that we can pay attention to the details in nature. You can also enjoy these visual cues while looking out your window.picture of woods with trees, wildflowers

Ohio State University Wexner Medical Center, Integrative and Complementary Medicine website offers several Mindfulness practices for you to explore. Click on the link and check out their resources.

Take time during your busy life to check out nature as I did this past weekend. I visited one of my favorite spots in the town where I live. A 90-year-old man has 4 acres of paths and trails through his back yard. You can walk and explore the Hosta plants and wildflowers he has planted over the years. One year he shared with me he planted 3,000 daffodil bulbs!  Imagine all those beautiful flowers!

Share in the comments how you enjoy mindfulness in nature.

Sources:

Dreskin, M., Smith, S. & Kane, D., Kaiser Permanente Clinical Ambassadors. Retrieved from: https://m.kp.org/health-wellness/mental-health/tools-resources/mind-body-wellness/movement-benefits

Powers-Barker, P., 2106. Introduction to Mindfulness. Ohioline Factsheet number HYG-5243. Ohio State University. Retrieved from: https://ohioline.osu.edu/factsheet/hyg-5243

Suttie, J., 2018. Five Ways Mindfulness Meditation is Good for your Health. Retrieved from: https://greatergood.berkeley.edu/article/item/five_ways_mindfulness_meditation_is_good_for_your_health

Hostas courtesy of Cory’s Wildflower Gardens, Chillicothe, Ohio.

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

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

Read Full Post »

Older Posts »