Most people consume vegetables to reap the nutritional benefits. While most vegetables are better raw, there are a few you should cook instead. Cooking releases nutrients that your body can more easily absorb. Here are a few vegetables you may want to cook before you consume them.
Asparagus. This springtime vegetable is full of cancer-fighting vitamins A, C and E. Cooking asparagus increases it levels of phenolic acid, which is associated with reduced risk of cancer. Drizzle asparagus with olive oil and enjoy!
Carrots. Our bodies seem to use more easily the beta carotene in cooked carrots than in raw ones. Cut into rounds, steam, and serve with a little honey or cinnamon.
Mushrooms. Microwaving or grilling can increase antioxidant activity. After heating them up, slice and add to a salad or sauté and add to an omelet.
Tomatoes. Lycopene is better absorbed when the food item is heated up. This may protect against cancer and heart disease. Slow roasted in the oven at 200 degrees and added to a sandwich sounds delicious.
Spinach. Oxalic acid may block the absorption of calcium and iron from raw spinach. Heat is known to break it down. Blanch spinach and served under grilled fish with salsa.
Written by Beth Stefura, OSU Extension Educator, Mahoning County, stefura.2@osu.edu
Reviewed by Margaret Jenkins, OSU Extension Educator, Clermont County, jenkins.188@osu.edu
I turned forty this year. That is a big milestone to
celebrate and yet I did nothing except manage to stay alive 14,600 days in a
row. Nevertheless, the fact that forty came for me and I am somewhat excited
means that this milestone deserves a celebration. I grew up with a dad in the
Air Force, and we moved every four years or less. My spouse is an Air Force
civilian and we’ve spent his career calling different places in the US and
around the world home. This means that my friends are scattered all over the
world. Gathering them together for a celebration would have been impossible.
Last year I took on
the “Kindness Boomerang” book as my resolution. It may be the only resolution I
have kept my entire life. The book supplies an idea for a kind act and a quote
for every day of the year. Even if I was unable to complete the suggested act,
I still found inspiration in the daily quotes such as:
“A single act of kindness throws out roots in all
directions.” Amelia Earhart
“I am only one, but I am one. I cannot do everything, but I
can so something. And I will not let what I cannot do interfere with what I can
do.” Edward Everett Hale
I combined social media and the book and found a way to
celebrate with my friends all over for forty days! I asked all my Facebook
friends to sign up for a day to share a small act of kindness for 40 days
leading up to my birthday. The response was overwhelming. Many friends
responded, and for those 40 days shared their kind act on our Facebook group.
We covered some distance. We had participants in all corners of Ohio, 19 other
states and covering the globe in Germany, Japan, Italy, Finland, and Spain. We
had a lot of fun, strengthened connections and learned a few things along the
way.
Health benefits from being kind?
Do you want more energy or to feel happier? Raise your hand
if you want to live longer! Are you looking to decrease feelings of depression
or anxiety? Be kind!!
Research proves kindness is
good for health. About half of the participants in a research study
reported that they felt stronger and more energetic after helping others; many
also reported feeling calmer and less depressed, with increased feelings of
self-worth.
People who practice kindness regularly have 23% less cortisol, (the stress hormone) than the average population. A 2010 Harvard Business School survey of happiness in 136 countries found that generous people are happiest overall. There are many other health benefits of being kind; lower blood pressure, reduced pain and increased positivity.
The last couple of weeks have been spent moving from a home with 20 years accumulation of “stuff” to a new home. While it has been exciting, it has also been exhausting. I realized a few days ago that I was staying up later than usual to unpack and rearrange items and then not falling asleep when I did go to bed. My mind kept racing thinking about everything I needed – or wanted – to do the next day. The result was a tired, somewhat grumpy version of me!
Eating well and being physically active are two basic activities that we think of when we discuss being healthy. Something that is often overlooked is the importance that a good night’s sleep plays in our overall health. Research has shown that insufficient sleep increases the risk of disorders, such as high blood pressure, diabetes, obesity, stroke and depression. It’s also associated with cognitive decline and Alzheimer’s disease.
Most of us have heard that all adults need 7 – 8 hours of sleep each night. That generally holds true but it is important to remember that the quality of your sleep is just as, if not more, important than the quantity! You should feel rested when you wake up in the morning. It is important to listen to your body’s biological clock which is set by the hours of daylight where you live. This should make it easier for you to stay awake during the day and sleep at night.
There will be times that you find it more difficult to fall asleep than others. If you are under stress, experiencing pain from an injury or illness, consuming excess caffeine or alcohol, you may find that falling and staying asleep are difficult. In that case, recognizing the reasons and making some adjustments to your daytime activities should help you sleep more soundly.
Some suggestions for improving your sleep:
Create a comfortable, calming sleep environment. This could include room darkening window coverings.
Avoid electronic devices in your bedroom – computers, tablets, games, etc. should be shut down before bedtime.
Establish a routine that you follow each evening to help you fall asleep and stay asleep.
Have a consistent bed time – even on the weekends.
There are small changes you can make to your daytime activities that may lead to better sleep.
Try to spend some time outdoors every day.
Exercise earlier in the day instead of later in the evening.
If you nap, limit yourself to 20 minutes or less.
Avoid both caffeine and alcohol close to your chosen bed time. Do some experimenting to find the cut off time for you – everyone will be a little different!
If you smoke, quit! Nicotine in cigarettes can make sleep more difficult.
If you continue to have sleep problems, it might be wise to visit your doctor to be sure you don’t have a more serious sleep disorder.
While sleep is not a guaranteed cure all for you, it doesn’t hurt anyone to establish sleep habits that help you consistently get a good night’s sleep!
WRITTEN BY: Marilyn Rabe, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, rabe.9@osu.edu
REVIEWED BY: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, treber.1@osu.edu
Did you know it is good for your physical and mental health to have a hobby? Sometimes we get so busy with work or our family that we forget to have time for ourselves, which usually allows the stress in our lives to build. Hobbies provide physical and mental health benefits by giving us an alternative place to focus our time and mental energy, reinvigorating us. Other benefits from hobbies may include:
A Sense of Accomplishment – If you are having trouble finishing a difficult task at work, you may find satisfaction by completing a project on your own like a quilt, painting, finishing a book, or a 5K.
Social Support System – Often hobbies involve things you can do with others, be it volunteering with Relay for Life or Habitat for Humanity, or joining a just for fun sports league like softball.
Preventing Burnout – A hobby may provide fun and something to look forward to after a hard day at work or a stressful time taking care of family members.
Improved Physical Health – Studies show that when you engage in enjoyable free time activities you have lower blood pressure and a lower Body Mass Index (or BMI) even if the hobby isn’t necessarily active.
Better Work Performance – Studies also have found that employees who have creative hobbies are more satisfied with their jobs and are often more creative with work projects.
Children benefit from hobbies by having a higher self-esteem, learning patience and social skills, and developing critical thinking skills and creativity. Encourage
younger children to try several activities as hobbies – think something physical, creative, and mental (geocaching, crafting, music, cooking, or even magic). While some children may consider gaming to be a hobby, encourage them to have other hobbies that don’t use a computer or TV to limit screen time.
Hobbies provide both physical and mental health benefits to adults and children. A hidden benefit for adults may be that companies report looking for employees who have hobbies. They feel these employees are more balanced, less stressed, and more creative at work. What hobby is your favorite? Comment below. Personally I’m a reader, reading is food for my soul.
We have heard that coffee is bad for you so many times in our lives. However, it turns out that drinking 2 to 3 cups a day may prove to be beneficial for your health and does not cause an increased risk of death
.
Certain antioxidant substances in coffee may be associated with lower rates of diabetes, heart disease, and certain cancers.
Researchers don’t always know exactly which of coffee’s ingredients are responsible for producing the health-boosting results but there is evidence that drinking coffee may help:
Safeguard the liver
-coffee appears to be protective against certain liver disorders, lowering the risk of liver cancer by 40% and cirrhosis by as much as 80%.
-drinking coffee is associated with a drastically reduced risk of type II diabetes. People who drink several cups per day are the least likely to become diabetic
National Coffee Day is celebrated annually on September 29. All across the United States people will celebrate one of the most beloved morning beverages on this day. It is a popular morning favorite, but, it is also enjoyed throughout the day in a variety of ways: hot or cold and either black or with additives such as cream, milk, flavored syrups, creamers, sugar, and ice.
There are many deals for coffee drinkers on this day in September. Check out this listing of National Coffee Day specials. Use #NationalCoffeeDay to post on social media while you are enjoying an early morning, midday, or late night cup of coffee.
Writer: Tammy Jones, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pike County, jones.5640@osu.edu
Reviewer: Jenny Lobb, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, lobb.3@osu.edu
I am the daughter of parents with Type 2 diabetes. My father passed away in 2012 due to complications with diabetes and my mother currently struggles with managing her diabetes. What does this all mean having Type 2 diabetes? It means that for my mom, her body does not make or use insulin very well. She takes pills and insulin daily to help control her blood sugar. It means she gets her A1C blood test quarterly to measure her average blood sugar over a three month period .It means it is important for her to eat healthy by choosing foods that are high in fiber, low in fat, sugar and salt such as fruits, vegetables, skim milk and whole grains.
Having lost a father due to complications with Diabetes, I feel strongly about educating others. I’ve had the opportunity to be part of a team of Ohio State University Extension educators and researchers who have developed a self-paced online course to help participants learn, share and chat with health professionals about managing diabetes.
The course, Dining with Diabetes: Beyond the Kitchen focuses on carbohydrates, fats, sodium, vitamins, minerals and fiber. The easy to follow three-module course includes lessons, videos and activities to complete.
Participants can expect to learn:
How important blood sugar and carbohydrates are for managing diabetes.
How fats and sodium affect a healthy diet.
The role vitamins, minerals and fiber play in a healthy diet.
How to make healthy food choices when eating out and grocery shopping.
After completion of the course, participants receive a printable certificate. They are also automatically entered in a quarterly drawing for a $100 Amazon.com gift card.
Sign up is easy and free. Visit go.osu.edu/DWD_BTK and click “buy now.” The course will be added to cart for checkout at no cost. After completing the transaction, participant will be required to create an account with campus.extension.org to take advantage of all the materials.
When my daughter was a toddler, she had a talking toy Bullwinkle Moose that said “walking is good for you!” For years it was a bit of a family joke and every time we went for a walk, someone had to quote Bullwinkle.
Now, science is firmly behind the concept that walking really is good for you! Among others, the American Heart Association promotes the positive benefits of walking. The simple of activity of walking can:
Reduce your risk of heart disease and stroke.
Improve your blood pressure, blood sugar and blood lipids profile.
Maintain your body weight and lower risk of obesity.
Reduce your risk of osteoporosis, breast and colon cancer.
Reduce your risk of non-insulin dependent (type 2) diabetes.
What do you need to start walking? Basically you just need comfortable supportive shoes and a safe place to walk.
The Mayo Clinic gives some suggestions for starting and maintaining a walking habit.
Set yourself up for success! Have a simple, attainable goal. Maybe the first week you plan to walk 5 minutes at lunch time. Once that becomes a habit, gradually add time to your walk.
Track your progress. It can be very motivating to see how many miles you have walked in a week, month or year. You can record this in a journal, a spreadsheet or an online app.
Make it enjoyable. Some people like to walk alone, listening to music or just enjoying some “me” time. Others prefer to walk with a friend or two. Find out what works for you.
Vary your routine. Plan a couple of different routes – walk outside when possible or join others walking at the gym or local mall. If you’re walking alone, let someone know where you will be walking. Keep your cell phone in your pocket for emergency calls! If you have a light or whistle, take it with you.
If you miss a day or two, don’t give up! Remind yourself how good you felt when you were walking regularly and ease back into it.
While walking is a relatively low risk activity, you still want to think of preventing injuries to yourself. If you haven’t been active, start slow and gradually add to your time, distance and speed. To avoid blisters, some studies have shown that synthetic fiber socks can be better than cotton socks which absorb moisture and increase friction. Shin splints (pain on the front of your lower leg) and knee pain can be prevented or minimized by wearing proper, supportive footwear and stretching and strengthening the supportive muscles.
Remember, every step you take helps you lead a healthier life. So, get up, lace on your walking shoes and get going!
Written by: Marilyn Rabe, Extension Educator, FCS, OSU Extension, Franklin County rabe.9@osu.edu
Reviewed by: Michelle Treber, Extension Educator, FCS, OSU Extension ,Pickaway County treber.1@osu.edu
Sources:
The Mayo Clinic. Walking: Trim your waistline, improve your health.
I’m already late for work and now I’m in the middle of a traffic jam? How am I going to get the kids to gymnastics, soccer and tee ball practices at the same time? Everyone’s coming home at a different time tonight and we’re supposed to have supper together? Make sure and schedule quality time for myself? Really? You’ve got to be kidding me!
Stress Management: Rules for the Weary
Stress is part of life.
Not all stress is bad.
Only you can prevent stress disorders.
Stress management is a lifestyle, not a technique.
As in life, success requires certain skills.
With practice and guidance, skills can be learned.
Research at the Institute for Behavioral Medicine Research, Ohio State’s internationally recognized center for the study of body-mind interaction, has resulted in key findings related to how stressors in marriage and care-giving impact health; how stress can lessen vaccine effectiveness; how stress can aggravate allergies and asthma; and the development of interventions that can lessen the effects of stress and promote health.
Try some of the following to help cope with stress:
Exercise regularly.
Use meditation, relaxation exercises or breathing techniques.
Look at situations from a variety of perceptions.
Talk and share with friends.
Journal and clarify why things bother you.
Name it, Tame it and Bust that Stress!
List Priorities: Write down what is most important for you to do and then number from 1 to? With 1 being the most important for you to accomplish.
Plan Rest Periods: Schedule for “taking a break” in your daily activities.
Perfection: There is no perfect “anything”. Do the best you can and congratulate and reward yourself for it.
Exercise: (I think we talked about this earlier!) Try to exercise in your usual manner. Or, start to exercise.
Childlike: Have FUN! Engage in playful activities. Watch children play to remind yourself about “how to play”.
Spending: Be mindful of your spending.
Emotional Health: Talk with supportive people. Listen with empathy. Use non-judgmental approaches. Say “No” to avoid overdoing.
Gratitude: Be grateful for what you have and don’t dwell on what you don’t have.
One final thought about Taming Stress
In the words of Somerset Maugham, “It’s a funny thing about life; if you refuse to accept anything but the best, you very often get it.”
Remember to always choose the “Best” for yourself!
Written by: Janet Wasko Myers, Extension Educator, 4-H Youth Development, Ohio State University Extension, Clark County, myers.31@osu.edu
Reviewed by: Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, rabe.9@osu.edu
Sources:
Lisa M. Borelli LISW-S, Counselor, Ohio State Employee Assistance Program, The Ohio State University Health Plan, Columbus, Ohio. Stress Taming.
The Ohio State University Wexner Medical Center. Mindfulness Practices – Mindfulness practices can reduce anxiety, chronic pain, depression, insomnia and stress. http://go.osu.edu/wexnermindful
As the holiday season approaches, requests are made to participate in “Secret Santa” at work, office parties, “Ugly Sweater” contests, and for the kids, “Elf on the Shelf”. Add to that list decorating, cooking, shopping and gift wrapping, inventory, and end of year reports at work. That’s a lot to juggle from now thru the end of the year. To help you stay sane, try a strategic approach to reduce stress, while still balancing work-life responsibilities during the holidays:
Set Priorities– Go through the task of ranking your priorities. Is your top priority family time? Volunteer work? After you establish your priorities, you will be able to say no to events that don’t make the list (or at least put time limits on your participation).
Do a Time Study – For one week, keep a log of how your time is spent. Log general groups of tasks that include activities such as errands, housework, shopping, cooking, and so forth; then total your column times. Did the way you spent your time align with your priorities? If not, adjust your schedule to bring your life back into balance.
Set Limits on Work Hours – This is easier said than done, but if work-life balance is important to you, then set limits on the hours that you are willing to work and enforce them. Maybe that means leaving the office no later than 5 pm, and/or no working on the weekends. As the holidays approach, it’s important to carve out extra hours for all of those seasonal tasks, as well as keeping time for you to exercise and relax. If you’re someone that usually works late hours, communicate the temporary change to co-workers.
Get Help – Is cleaning the house, running errands or baking taking up a large amount of time? Consider sourcing out some of those chores. It may be a better use of your time to pay someone to do a few of those tasks – such as purchasing cookies from a neighbor that likes to bake. If you are not able to hire out, scale back your menu, have a potluck or rethink hosting every party.
Unplug – Turn off the social media and emails. Don’t check your work emails until you are back at work. If you can’t forgo checking emails, set limits for when you will check work email.
Get Moving – If exercise didn’t originally make your priority list, be good to yourself and schedule it back in. This will boost your energy level and improve your mood!
Work-life balance is an ongoing process. Keep your priorities on task and just do your best. Priorities will change as your life changes – especially during the holidays. Periodically reassess your priorities and take inventory of your work-life balance.
Written by: Beth Stefura, M Ed, RD, LD. Family & Consumer Sciences Educator, Ohio State University Extension, Mahoning County, Crossroads EERA, stefura.2@osu.edu
Reviewed by: Donna Green, MA, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Erie County, Erie Basin EERA, green.308@osu.edu
Sources: http://www.webmd.com/depression/features/25-ways-find-joy-balance-during-holidays
The avocado is a fruit that is native to Mexico and Central America. Its scientific name is Persea americana. Avocados provide great health benefits and are easy to incorporate into your diet. If you’ve never tried one, now is the time to become acquainted with this awesome plant food.
The reason? Avocados are power packed with nutrition. Weighing in at about six ounces and 160 calories, they contain 15 grams of monounsaturated (healthy) fat and 2 grams of protein. One serving (about one/fifth of an avocado) contains only 3 grams of carbohydrate, 2 of which are fiber. According to Authority Nutrition, avocados also provide the following vitamins and minerals:
Vitamin K: 26% of the RDA.
Folate: 20% of the RDA
Vitamin C: 17% of the RDA.
Potassium: 14% of the RDA. (That’s more than bananas!)
Vitamin B5: 14% of the RDA.
Vitamin B6: 13% of the RDA.
Vitamin E: 10% of the RDA.
Small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
Consumption of avocados has been linked with improved heart health and may be useful in weight loss. That’s because the main type of fat in avocados, oleic acid, helps reduce the risk of heart disease, diabetes and cancer. Eating avocados may also lower blood cholesterol and triglycerides, as well as reduce the “bad” LDL cholesterol and increase the good HDL cholesterol. The fat in avocados helps people feel full, contributing to weight loss. In addition, the low sugar/high fiber content is helpful for those trying to lose weight. Just remember that even though avocados boast many health benefits, some people may need to avoid them if (1) they suffer from irritable bowel syndrome, or (2) are allergic to latex.
There are many types of avocado, but the most popular type is the Hass avocado with dark green bumpy skin. It’s named after the man who first grew and sold that type of avocado in California in 1926.
Avocados are easy to prepare and add to recipes. For detailed instructions on how to cut an avocado, check out Avocado Central. Once cut, they tend to turn brown, so try sprinkling a little lemon juice to help maintain the bright green color. The healthy fat in avocados provides a smooth, creamy texture that is delicious eaten plain or combined with other ingredients to make spreads and dips. The most popular dip, guacamole, can also be used as a garnish in Mexican recipes or on salads and sandwiches. See Avocado Central for recipe ideas and preparation tips.
So what are you waiting for? Begin now to discover the different ways an avocado can become part of your healthy diet!
Written by: Shannon Carter, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fairfield County
Reviewed by: Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County
Live Healthy Live Well 