Archive for the ‘Healthy People’ Category

Last week, we wrapped up another successful county fair.  I am always so impressed with the way that so many people work together to make the county fair a success.  From crowning the royalty to recycling the recyclables, from  show choir  to  demolition derby, from  open class competitions to livestock shows from  food tents to 4-H projects,  volunteers and fair staff come together to insure that it all gets done.Group of youth at fairgrounds smiling

But what I really love most of all is the community that I witness as I walk through the buildings, barns, and on the midway.  It’s a time when people are engaging with others in face to face conversation, catching up with friends over some delicious food, and children are laughing and playing together.  It is truly a place where for a week we celebrate one another, jump in and assist as needed, and seem to go back in time to another era.

Building community is a vital part of our development.  A community can be defined as “emerged as a group of people with diverse characteristics who are linked by social ties, share common perspectives, and engage in joint action in geographical locations or settings.” Where is your community? Where do you find others who support you, help you, laugh with you, cry with you?

Girls standing in a line at a county fair with girls on their shoulders

GirlsHealth.gov offers some suggestions to become a better member of your community.

  • Treat others well.
  • Show other people respect even if you have beliefs that are different
  • Get to know people before making up your mind about them
  • Stand up for your beliefs
  • Be someone people can rely on to do a good job
  • Volunteer at places like a nursing home, homeless shelter, food pantry, or humane society
  • Help a neighbor or someone else who could use a hand

Each night as you go to sleep, can you look back on your day and be happy with your actions towards yourself and others? Being a part of a community, whether small or large, is a sign that you are never alone. I hope you have found a community that brings a smile to your face and fills your heart with laughter like I have.Male and Female youth smiling holding sticks

Written by: Jami Dellifield, Ohio State University Extension, Family and Consumer Sciences Educator, Hardin County

Reviewed by: Susan Zies, Ohio State University Extension, Family and Consumer Sciences Educator,Wood County


MacQueen KM, McLellan E, Metzger DS, et al. What Is Community? An Evidence-Based Definition for Participatory Public Health. American Journal of Public Health. 2001;91(12):1929-1938. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1446907/  

Girlshealth.gov, Office on Women’s Health in the Office of the Assistant Secretary for Health at the U.S. Department of Health and Human Services. https://www.girlshealth.gov/relationships/community/

Photo Credits:

Kim Wooley Camper, Cheap $hots Photography, https://www.facebook.com/Cheap-hots-Photography-Kim-Woolley-Camper-138367259532875/ 

Kolt Buchenroth, https://www.facebook.com/hardincountyfair/



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Many people forget how important it is to start your day with a fueling breakfast. We often forget to include this meal due to lack of time and planning around hectic schedules. One versatile breakfast item that my family and I enjoy is a veggie egg muffin. This simple dish has fresh ingredients, is easy to make with only a few ingredients, and is packed with protein from the eggs and fiber from its veggies. One large egg has 6 grams of protein, including essential amino acids and only 70 calories. Eggs also provide a rich source of vitamin D, phosphorus, riboflavin and selenium. Additionally, eggs are very economical to make; one egg has an average cost of approximately 8.5 cents in today’s market.    .

Vegetable Egg Muffin on a Plate

Veggie Egg Muffins

I like to make many versions of this recipe, depending on what I have available in my refrigerator. I always start with 10-12 eggs, and add milk and various veggies on hand. I also add additional spices to enhance the flavor. Spices include fresh garlic (or garlic powder), onion powder, parsley flakes, and sometimes fresh or dried basil.

Here is an egg muffin recipe that I would to share to get started. This can be modified based on your veggie preferences and items you have on hand.

Veggie Egg Breakfast Muffins
Prep: 10 minutes
Cook: 25 minutes
Yield: 12 muffins


  • 12 large eggs
  • ¼ cup nonfat milkEggs in a bowl. Peppers, onion, spinach, broccoli, and mushrooms on cutting board
  • 1 cup chopped fresh spinach
  • ½ cup shredded cheese
  • ½ cup diced onions
  • 3 medium-size mushrooms
  • ½ cup broccoli
  • 2 peppers, diced
  • 1 tsp garlic powder
  • Cooking Spray

Preheat the oven to 350°F. Grease a muffin pan with cooking spray.

In a large bowl, whisk together the eggs, nonfat milk and ½ teaspoon pepper. Stir in the spinach, broccoli, mushrooms, diced peppers and onions. After vegetables are mixed together, add your cheese to the bowl.Egg mixture with veggies in a bowl

Divide the mixture evenly between the 12 muffin pan cups and bake the muffins for 20 to 25 minutes, or until the egg is fully cooked. Remove the muffins from the oven and let them cool for 5 minutes in the pan then use a knife to loosen the muffins from the cups.
*Adapted from Just a Taste

These healthy egg muffins taste good by themselves, but I often will make it into an egg sandwich to add more fiber. I start with a whole grain sandwich thin, and then add guacamole, taco sauce, 1 slice of cheese, and sometimes a thin slice of deli turkey. After I’ve assembled my sandwich, I warm it up in the microwave for about 30-45 seconds. This is a great sandwich to start the day. They can be made the night before and put in a sandwich bag for a quick grab-and-go breakfast or afternoon snack. My husband likes to have it as a mid-afternoon pick-me-up snack.

If they will not be used in 5 days, plan to put them in the freezer for a later date.

Why not give it a try this week, and leave a reply in the comment box below to share other ideas for a healthy breakfast egg muffin.





Written by:  Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, zies.1@osu.edu and Shannon Smith, RD, LD, Program Coordinator IGNITE Grant, Ohio State University Extension, Wood County, smith.11604@osu.edu

Reviewed by:   Dan Remley, Field Specialist, Family & Consumer Sciences, Ohio State University Extension,   remley.4@osu.edu

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a tortilla spread with hummus and filled with chopped olives, chopped red bell pepper, feta cheese and spinach

Greek Veggie Wrap

Every day, millions of people pack lunches to take to work or send to school with their kids. Maybe you are one of them!

There are many benefits to packing lunch. When you pack your own lunch or prepare lunch for a child, you are able to control portion sizes, maximize nutrition and save money.

I pack my lunch almost every day of the work week, but sometimes I find myself in a “lunch rut”. Have you found yourself there, too? If you find yourself preparing the same sandwiches to take for lunch day after day, one simple way to change things up is to make wraps instead. For example, if you make lunchmeat sandwiches, try rolling lunchmeat and cheese in a whole grain tortilla, instead. No fancy tortillas are needed- I typically buy the store brand which come in a pack of 10 for less than $2. You can add lettuce for volume and your favorite condiments (mayonnaise, mustard, salad dressing, hummus, guacamole, etc.) for flavor.

If you’re someone who makes peanut butter and jelly on the regular, try spreading peanut butter on a whole grain tortilla and filling it with slices of fruit like bananas or apples.

Other tasty wraps that I have made include:

  • Italian Tuna salad – a tortilla filled with tuna, white beans, lettuce and Italian dressing
  • Tuna or Chicken salad – a tortilla filled with a mixture of tuna or chicken, plain nonfat yogurt, chopped celery and sliced apples or grapes, topped with lettuce
  • Chickpea “Chicken” salad – the above description using a can of chickpeas, run through the food processor, in place of chicken
  • Greek Vegetarian (pictured above) – a tortilla spread with hummus and filled with chopped olives, chopped red bell pepper, feta cheese and spinach (you could add chicken if you like)
  • Mexican Cabbage Salad – a tortilla filled with chopped cabbage and other chopped or shredded veggies (corn, tomatoes, radishes, peppers, carrots, etc.), pinto beans and a cilantro-lime dressing

If you’re in search of something you can mix up quickly, look for salad kits in the produce section of your grocery store. Kale and broccoli slaw or Southwest salad mix can serve as an easy “dump and mix” base for lunch wraps. You may consider adding a can of beans or sliced chicken to these mixes for added protein.

Which wrap ideas do you plan to try? Let us know by leaving a comment in the box below!


Author: Jenny Lobb, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, lobb.3@osu.edu

Reviewer: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, zies.1@osu.edu



Hunter, J.G. & Cason, K.L. (2011). Packing Lunches for Work or School. Clemson Cooperative Extension. http://www.clemson.edu/extension/hgic/food/nutrition/food_shop_prep/food_prep/hgic4246.html

UC Davis Health (2013). Packing the perfect school lunch. http://www.ucdmc.ucdavis.edu/welcome/features/2013-2014/08/20130828_school_lunch.html

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I read an article about Audrey Hepburn recently and it stated that the reason she was so thin throughout her lifetime was due to extreme starvation as a child during World War II. Unfortunately, we still have areas in the world where residents are starving to death because there is nothing to eat. And in this country, we see people dying because they have TOO much to eat.

Most of us try very hard to find a balance between eating too much or too little food. We go on calorie restricting diets, sometimes with great success. But research indicates that most of those types of diets do not generate long term success.

One of the newer recommendations for improving health and facilitating weight loss is to practice intermittent fasting. Intermittent fasting (IF) is a term used to describe an eating pattern that is not starvation, but does rotate between periods of fasting and eating.

While this may seem like a foreign concept, humans have actually been fasting throughout history. Sometimes it was done because food was not available. Other times it was (and still is) used to celebrate religious holidays. You are actually doing it for a period of time every day when you are sleeping.

Types of Intermittent Fasting

There are three primary types of intermittent fasting (IF) diets:

  • Time-restricted feeding: This method restricts your daily eating period to a set number of hours, for example from 10 am to 6 pm. Then you “fast” for 16 hours in between.
  • Whole day fasting: This method requires you to fast for 24 hours, once or twice a week, by not eating from dinner one day until dinner the next day.
  • The 5:2 Diet: On two non-consecutive days of the week, you can eat, but only 500-600 calories for the whole day. The other 5 days you eat normally.

Most people find the time-restricted method to be the simplest, most sustainable and easiest to stick to. It is also the most popular. The fasting period is flexible–it doesn’t have to be 16 hours. Not eating from the end of dinner until breakfast the next morning yields me a 14 hour fasting period every day.

All of these methods may help you lose weight as long as you don’t compensate by eating more on your eating days or feeding periods. But keep in mind that current research is showing that the success rate of an IF diet is about the same as traditional caloric restriction diets — which is to say “not good.” In a review of 12 independent studies comparing the effectiveness of intermittent fasting to continuous restricted eating, nine of the 12 studies concluded no significant differences between the groups.

If not intermittent fasting, then what?

There is still a lot of research needed on intermittent fasting to fully understand the potential benefits and risks of this type of diet. For now, the evidence does not support using this type of method for weight loss.

Dietary approaches such as mindfulness and/or intuitive eating are more effective long term and easier to implement on a daily basis.





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

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


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No time for grocery shopping but the refrigerator is empty?   Maybe it’s time to trgrocery-store-2619380__340y online ordering with pickup or delivery.  Many grocery chains are offering this option, which can be helpful in our busy lifestyle.  So, what are the pros and cons?


  • Online ordering can be done anytime of the day. Most grocery websites store your last shopping list.  This can make it easier to reorder items and make adjustments.  You can build a shopping list throughout the week when you realize you will need to buy something.
  • Most people spend less as they are not tempted with impulse buying.
  • Pick-up or delivery saves you time. Leaving you more time for family, work, or activities.
  • Less stress can be an advantage, if you have small children you don’t have to worry about them while grocery shopping. If you have to shop at peak times you can avoid the crowds.
  • Most stores will select the best quality produce, meats or other items forWest Region DWD Project 015 you.
  • Some stores link manufacture’s coupons to items making it easy to click to save on the items in your online cart.
  • Delivery or pick up can be convenient for people who are ill or have problems with mobility.
  • If you have groceries delivered you can save on your gasoline bill.


  • Depending on the store it may be more expensive especially if you have groceries delivered. Some delivery time-slots cost more than others, due to high demand.
  • You may not get the quality of produce or other items that you would pick for yourself. It is hard to know what the produce at the store looks like, as you might have changed your mind on what to buy.
  • You miss out on reduced price or manager’s specials.
  • You miss out on social interaction with other customers and the grocery staff.
  • Some websites are difficult to maneuver.
  • Can’t use paper coupons.

My daughter has been ordering her groceries online and using the pick-up option.  She likes that it takes less time, and she doesn’t have to get her children in and out of the car seats.   She says she is spending less and has the same amount of food in the house.    I live in a smaller city where the option is not available to us yet.  I am very picky on my produce, so I am not sure I would use it, even if it was available.

Please let us know what your experience has been with online grocery shopping using pickup or delivery?

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

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


Eaglescliffe, B. (2017). Pros and Cons of Online Grocery Shopping.   Tough Nickel.  Available at https://toughnickel.com/industries/Pros-and-Cons-of-Online-Grocery-Shopping

Freedman, D. (2017).  How Grocery Delivery Can Save You Money, Money Talks News.  Available at https://www.moneytalksnews.com/how-grocery-delivery-can-save-you-money/2/

Utah State Extension.  (2016). Pros & Cons of Online Grocery Shopping, Utah State Extension.  Available at http://extension.usu.edu/news_sections/home_family_and_food/pros-cons-online-grocery-shopping

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In Buckeye land it is time for football games, tailgating or viewing parties. With those parties often comes heavy snacking. Why not start the season off right by making the switch to healthier food choices for future parties?  We are each responsible for making a few food or drink choices for the next party that we host or attend to help everyone maintain a healthier (not heavier) diet. 

When you plan your party keep in mind that a few healthy options can go a long way in contributing to the health of all Buckeyes (or Bobcats, Bengals, Browns, Bearcats, Cavaliers, Flyers, Monsters, Zips, Falcons, Flashes, or your home town team).

  • Start your party prep by purchasing a medium size plate, I know those tray size plates seem like they should be wonderful, but often contribute to over-eating or waste (you take something, but don’t eat it).
  • Plan beverages so you can serve infused water rather than soda. Make ice cubes or rings out of fruit in your team colors.
  • Switch burgers to leaner meats and serve them on whole grain slider buns. The bun switch alone can save you 180 calories.
  • Always serve fresh veggies and fruits with a low-fat dip.
  • Serve pizza with vegetable or fruit toppings; limit the extra meats and cheeses. If you are making your own consider a whole grain crust.chili-2
  • Modify your chili to include 2 types of beans, turkey sausage, diced sweet potatoes, and chopped peppers.
  • Serve quesadillas on whole grain tortillas, filled with chopped vegetables and low fat cheese.
  • Serve grilled chicken breasts or lean pork loins.
  • Switch your chips or pretzels to baked, veggie, or whole grain.

Don’t forget to be food safe at your tailgate or party too! Use coolers or tubs of ice to keep cold food cold on those first warm fall games. Ensure that grilled meats reach safe temperatures by using a meat thermometer: ground beef or ground pork should reach 160 degrees, all poultry 165 degrees, and steaks or chops 145 degrees.

We can’t wait to hear what you will be serving at your next tailgate. If you are looking for ideas here are a few http://go.osu.edu/healthtailgate. Comment with your healthy tailgate tip or recipe.


Alabama A & M, Auburn University: http://news.aces.edu/blog/2016/10/05/host-healthy-tailgate-season/

University of Washington, https://www.washington.edu/wholeu/2014/09/30/healthytailgatefoods/

Vanderbilt University Medical Center, https://news.vanderbilt.edu/2014/10/09/vanderbilt-health-educator-offers-tips-for-healthy-tailgating/

Army HEALTH, http://blog.armyhealth.pbrc.edu/post/Healthy-Tailgating

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

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

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As long as you don’t add gobs of sugar, fat and salt to your garden produce, they will be some of the healthiest fruits and vegetables in your kitchen. However, there are ways to store, preserve, and prepare them so that they can even be healthier.

Phytonutrients are natural compounds derived from plants that can have health benefits when consumed. As opposed to nutrients, omission of phytonutrients in the diet will not cause deficiency symptoms, but including them can have additional health benefits. Some examples include anthocyanins in berries, capsaicin in peppers, and carotenoids in melons, carrots, tomatoes, sweet corn, green leafy vegetables, and green beans.

Nutrients and phytonutrients in the diet are important to our health because they often neutralize harmful substances called free radicals which are thought to be culprits of chronic disease such as heart disease and cancer. They are also helpful in preventing or slowing down inflammatory processes also linked with chronic disease. If you already live with a chronic disease such as diabetes, consumption of fruits and vegetables can help prevent or delay complications such as eye, kidney, or nervous system diseases.

Fruits, vegetables, and their combination of nutrients and phytonutrients likely play a role in preventing or delaying the development of age-related chronic diseases, like cancer and cardiovascular disease. The 2015 Dietary Guidelines recommend that most people consume 2 cups of fruit and 2.5 cups of vegetables per day.

How Cooking or Preserving Can Impact the Nutrition of your Harvest

Cooking and preservation exposes the fruit or vegetable to heat, oxygen and light, all which can degrade nutrient and phytonutrient levels. How do you maximize the levels in your food? Keep reading:

  • Boiling—Shorter cooking time minimizes nutrient loss. Consume cooking water or save for later, such as in soups or for cooking rice.
  • Steaming—Minimal contact with water helps retain water-soluble nutrients. Light steaming improves the availability of nutrients and phytonutrients.
  • Sautéing—Lower temperatures and shorter cooking times minimize nutrient loss. Lack of water during cooking reduces loss of water-soluble nutrients. A small amount of oil can increase availability of carotenoids.
  • Roasting or grilling—Compared to other cooking methods with lower temperatures, may result in a higher nutrient loss.
  • Canning—Can improve absorption of lycopene (a carotenoid) from tomatoes. Can cause loss of vitamin C.
  • Freezing—Results in high nutrient retention. Blanching (briefly boiling) can have small loss of heat-sensitive and water-soluble nutrients.
  • Drying—Loss of all water-soluble nutrients, but retains fiber. To maximize nutrient and phytochemicals, a different preservation method is advised.

What’s in your Garden? Nutritional Powerhouses!

Your garden produce have many health promoting vitamins, minerals and phytonutrients. USDA’s MyPlate model suggests that consuming a variety of fruits and vegetables is a key to good health, since nutrients often work together.


  • Beets have significant sources of folate, potassium and phytonutrients called betalains, compounds that may prevent the development of heart disease and certain cancers.
  • Cruciferous vegetables (leafy vegetables, broccoli) contain vitamin A, vitamin C, folate, and phytonutrients called glucosinolates. Many of these compounds may provide cancer protection, especially for the bladder and prostate.
  • Green beans and pea pods have vitamin A, vitamin C, folate and phytonutrients including carotenoids, chlorophyll, polyphenols and saponins. These compounds may prevent development of heart disease and cancers.
  • Sweet corn contains vitamin C, niacin, and carotenoids. The compounds in sweet corn are antioxidants and have been demonstrated to slow digestion and control blood sugars.
  • Tomatoes contain vitamin A, vitamin C, vitamin K, potassium, and carotenoids. Tomatoes may provide protection from heart disease and certain cancers, especially prostate.
  • Green leafy vegetables contain vitamin A, vitamin E, vitamin K, vitamin B6, riboflavin, folate, magnesium, iron, calcium and potassium. Phytonutrients include carotenoids and polyphenols. Compounds in leafy vegetables may prevent cancers and promote bone health.
  • Peppers have vitamin A, vitamin C, vitamin B6, carotenoids, phenolics, and capsaicin. Compounds found in peppers may provide cancer protection and improve cholesterol.
  • Winter squash, pumpkins and carrots contain vitamin C, vitamin A, vitamin K, vitamin B6, potassium and carotenoids. These compounds are antioxidants, and anti-inflammatory. Health benefits include possible cancer protection and blood sugar control.


  • Apples, pears and peaches have vitamin A, vitamin K and the phytochemical quercetin, which are all anti-inflammatory.
  • Berries contain vitamin C, vitamin K, and have the phytonutrients anthocyanins and ellagitannins. Many of these are anti-inflammatory compounds and are thought to provide cancer protection, especially of the mouth, esophagus, intestine and prostate.
  • Melons contain vitamin C, vitamin A, vitamin B6, folate, potassium, carotenoids and polyphenols. These compounds may prevent the development of heart disease and certain cancers.

Source: Ohioline Factsheet HGY 5581: Farm to Health: Maximizing Nutrients and Phytonutrients in Ohio Produce. Retrieved on 8/27/2017 from https://ohioline.osu.edu/factsheet/HYG-5581

Author: Dan Remley, PhD, Assistant Professor, Field Specialist, OSU Extension

Reviewer: Susan Zies, Assistant Professor, Extension Educator, Family and Consumer Sciences, Wood County

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