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Posts Tagged ‘healthy choices’

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

Sources:

http://www.apa.org/monitor/2017/10/cover-sleep.aspx

https://healthfinder.gov/healthtopics/population/men/mental-health-and-relationships/get-enough-sleep#the-basics_2

https://www.health.harvard.edu/staying-healthy/ask-the-doctor-right-amount-of-sleep

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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.

Sources:

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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Do you find it challenging to eat healthy while dining out?

You might be wondering if it is possible to make healthy choices when dining away from home.

Yes, there are healthy choices if you are aware of what to look for and ask for when dining out.  Many restaurants offer meals that are low in calories, saturated fats, trans fats, and cholesterol. Learning and understanding what to look for, can improve the choices you make while dining away from home.  Keep portion size in mind, as most restaurants serve large portions that lead to increased amounts of saturated fat, sodium, and added sugars.

grilled-chicken-1334632_960_720

A big challenge to dining out is finding and making good choices. Often, a restaurant, dinner party, or event will not have exactly what you want. These tips will assist you in these situations:

  • Plan Ahead
  • Having a plan will help you prepare for difficult situations.  By being prepared, you are more like to make healthy choices.
  • You can call ahead to the restaurant or look at the menu on-line to see what healthy options are available.
  • Eat less fat and fewer calories at breakfast and lunch if you plan to eat out in the evening.
  • Eat a small, healthy snack or drink a large, low-calorie or calorie-free beverage before you go out so you won’t be as tempted to overindulge on less healthy food.
  • Select what you will order before you get to the restaurant, and order without looking at the menu.
  • Order Healthy
  • Choose foods that are baked, broiled, grilled, roasted, steamed, or stir-fried.
  • Select foods without gravy, sauce, butter, or ask for your food to be prepared without these extras.
  • Choose a low-calorie salad dressing and ask for it on the side so you can control how much is on your salad.
  • Keep Portion Sizes Small
  • Share your meal with someone.
  • Ask for a to-go box when your meal arrives and put a portion away for the next day.
  • Order a low calorie appetizer as your meal.
  • Load Up on Vegetables and Fruits
  • Make half your plate vegetables and fruits.
  • Steamed vegetables are always a good choice.
  •  Ask for a side salad in place of fries or chips when they come with your entrée.
  • Beware of Bread Choices
  • Choose 100% whole grain bread choices.table-791167_960_720
  • Order your sandwich without bread.
  • Pass the bread basket when it appears in front of you.

When your only choice is fast food, look on-line for specific nutrition information or use this resource for general tips when ordering from fast food chains.

If you’re dining at a buffet, keep in mind that they offer a variety of options which can lead to poor choices and overeating.  This guide gives some tips to consider before you go into a restaurant with a buffet.

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

Sources

National Diabetes Prevention Program, https://www.cdc.gov/diabetes/prevention/pdf/handout_session10.pdf

National Heart, Blood, and Lung Institute, https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm

USDA, Choose My Plate, https://www.choosemyplate.gov/ten-tips-eating-foods-away-home

USDA Choose My Plate, https://choosemyplate-prod.azureedge.net/sites/default/files/tentips/MPMW_Tipsheet_7_navigatethebuffet_0.pdf

USF Health at the University of South Florida, Tampa,

http://health.usf.edu/NR/rdonlyres/D5168BE9-98A7-4809-97E8-3EAA23A7006A/42723/HealthierFastFoodOptions.pdf

 

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walking_focus_destressThe recent stretch of nice weather has hopefully inspired you to get outside and get moving!  Many of us tend to exercise less over the cold days of winter but now would be a great time to plan your activities for the coming months.

Probably the easiest, cheapest, and most accessible type of exercise is walking. It is an activity that most anyone of any age can participate in and enjoy. Walking provides so many benefits for our bodies. It can help lower bad cholesterol and raise good cholesterol. It can help lower your blood pressure and help you control your type 2 diabetes. Walking can also help manage your weight and improve your mood!

The Mayo clinic shared information from The National Heart, Lung, and Blood Institute  who developed a 12 week walking schedule that can start you on the path to better health. But before starting this walking plan, talk with your doctor if you have serious health issues, or if you’re older than age 40 and you’ve been inactive recently.

At the beginning of your walk, take about 5 minutes to warm up your muscles. At the end of your walk, walk slowly for about 5 minutes to cool down your muscles. Don’t forget to stretch! Be sure and wear comfortable, supportive shoes.walking-shoes

There are many ways that you can work walking into your day:

  • Park farther from your office
  • Use the stairs instead of the elevator
  • Go up or down a flight of stairs each time you go to the restroom
  • Walk your dog
  • Take your family to a local park
  • Walk over your lunch hour with a co-worker
  • When meeting friends for lunch or dinner, park farther from the restaurant

Always keep safety in mind when you walk outdoors. Walk with a friend when you can. Carry your cell phone, put your name and contact phone number in your pocket. Avoid dark and deserted areas, carry a whistle or pepper spray in case of an emergency, and don’t use a headset that might keep you from hearing traffic.

How can you add a walk to your day?

 

Sources:

http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20050972

http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/Walking/Walk-Dont-Run-Your-Way-to-a-Healthy-Heart_UCM_452926_Article.jsp#.WK3TWPKlzdV

http://msue.anr.msu.edu/news/walking_helps_prevent_chronic_disease

Author:  Marilyn Rabe, Extension Educator, Family and Consumer Sciences, OSU Extension, Franklin County

Reviewed by:  Michelle Treber, Extension Educator, Family and Consumer Sciences, OSU Extension, Pickaway County

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Did you know that giving gifts can be good for the gift giver? There are numerous research studies showing the health benefits to gift giver of improved physical and mental health. Giving can lower your blood pressure, heighten happiness, and improve our self-esteem.  While we are often on the lookout for that perfect gift for our family members, maybe this is the year to look for a gift that encourages wellness.

Several years ago our Blog featured an article that had many wellness gift ideas for adults, while those ideas are still wonderful we thought it might be time to focus on healthy gift ideas for children too. Here is a list to help you get started:

  • Board games are great – they typically promote family time, often include physical activity, boost math skills, and get everyone away from the TV.
  • Little ChefsChildren’s cookbooks and child size cooking equipment – purchase equipment they need to make the recipes in the book or give them their own grocery store gift card to buy the food they need for a couple recipes. I can still remember the year my daughter got an apron, tiny rolling pin and baking sheet when she was about 6 years old. She loved using them.
  • Play farms, farmer’s markets, or kitchens – these toys encourage young children to think about where their food comes from and how it is prepared.
  • Books – especially those that encourage physical activity. Almost any child’s book is a great gift for the family who reads together, but those that encourage activity are even better. Look for themes like hiking, dancing, soccer, or swimming. Books that encourage giving are also a positive addition.
  • Craft or electronic kits and building blocks – gifts that encourage creativity and building work the side of our brains that often gets neglected. They also promote problem solving and originality.
  • Bikes, sleds, hula hoops, or fishing poles – all encourage families to get moving. Don’t forget to get the necessary safety equipment like a helmet or shin pads.outdoor-play
  • Pay the registration fee for a child to participate in lessons – think dance class, soccer club, archery, or swim. You may want to check with parents before getting this gift or be prepared to help with driving the carpool.
  • Give a coupon for the child to pick a day at a city, state or national park. This may include hiking, canoeing, or participating in a class offered by wildlife personnel. Promise to go with them!
  • Seeds, herb gardens, or plants – they promote science, encourage children to learn responsibility, and can be used when cooking if they grow herbs or vegetables.
  • Help children pick wellness gifts for their friends or other family members – this encourages them to think about healthy options and helps them to promote wellness in others.

What gifts are you going to buy your family to encourage wellness and health? Comment below to let us know your ideas.

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

Reviewers: Pat Brinkman, Extension Educator, Family and Consumer Sciences, Fayette County, and Misty Harmon, Extension Educator, Family and Consumer Sciences, Perry County.

Sources:

Harvard School of Public Health, https://www.hsph.harvard.edu/nutritionsource/2015/12/03/healthy-gift-guide-17-ideas-for-giving-the-gift-of-health/

The Cleveland Clinic, https://health.clevelandclinic.org/2016/11/why-giving-is-good-for-your-health/

Ohio State University Extension, Live Healthy Live Well, https://livehealthyosu.com/2014/12/04/give-a-gift-of-wellness-this-holiday-season/

Purdue University, http://www.purdue.edu/uns/html3month/2006/061205T-DeHavenFitness.html

Penn State Extension, http://extension.psu.edu/youth/betterkidcare/news/2014/art-an-opportunity-to-develop-childrens-skills

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Is your garden overflowing with zucchini or another type of summer squash? Lucky you!  Summer squash is a warm season vegetable that can be grown throughout the frost-free months.  Varieties of summer squash can be found in grocery stores year round, but they are most plentiful during June, July, and August.  Summer squash is harvested while the vegetable is still immature.  As a result, the skin of the squash is tender and is edible, unlike its fall and winter counterparts.

zucchini-1637435_640

 

What are the health benefits?

  • Summer squash is low in calories with only 16 calories per cup of raw squash. A diet rich in fruits and vegetables is high in fiber and low in calories which can help you maintain a healthy weight.
  • Summer squash is free of sodium and cholesterol. A diet low in sodium and cholesterol decreases the risk of cardiovascular disease.
  • Summer squash is high in vitamins A and C. Vitamin A is important for healthy skin, vision, cell growth, and fighting infections. Vitamin C helps to fight infections, build new body tissue, heal wounds, and eliminate cancer causing substances.
  • Summer squash also contains potassium, manganese, folate, riboflavin, and vitamin B6. These help the body turn food into fuel as well as ensure proper contraction of the heart and skeletal muscles.

How do I select a summer squash at the grocery store?

  • Choose summer squash that has a firm, glossy/shiny skin that is free of cuts, bruises, and blemishes.
  • The summer squash should be heavy for its size. If comparing two of the same size, buy the heavier squash.
  • Choose small to medium varieties. Smaller squash is more flavorful than larger ones.

How do I store summer squash?

  • Store summer squash unwashed in plastic bags in the crisper drawer of the refrigerator. Any water on the squash will promote decay while in storage.
  • Summer squash can be stored for up to a week in the refrigerator.

How should I prepare summer squash?

  • Summer squash should be washed well right before it is used in a meal.
  • Cut off both ends of the summer squash, but do not peel off the skin. Most of the vitamins and minerals are found near the skin. The skin of summer squash is very tender and easily eaten.
  • Summer squash can be enjoyed either raw or cooked.
  • Slice the squash and sauté, grill, steam, boil, roast, or microwave.

Top 5 ways to enjoy summer squash:

  1. Grate zucchini using a cheese grater and use it to make delicious zucchini bread or zucchini muffins.
  2. Chopped, raw summer squash can be added to a salad of lettuce, spinach, tomatoes, cucumber, onion, and chickpeas to make a colorful, refreshing dish on a hot summer day.
  3. Use squash as part of a summer chili.
  4. Use summer squash to make a delicious veggie lasagna.
  5. Use summer squash to make vegetable kabobs on a summer night. Toss summer squash, red bell peppers, and onions in olive oil, add salt and pepper, place on a skewer, and grill to perfection.

Sources:

https://extension.illinois.edu/veggies/ssquash.cfm

https://www.whatscooking.fns.usda.gov/sites/default/files/factsheets/HHFS_SUMMERSQUASH_900151Dec2012.pdf

http://www.fruitsandveggiesmorematters.org/summer-squash-nutrition-selection-storage

Author: Jennifer Even, Extension Educator, Family and Consumer Sciences/EFNEP Educator, Ohio State University Extension, Hamilton County.

Reviewer:  Marilyn Rabe, Extension Educator, Family and Consumer Sciences/EFNEP Educator, Ohio State University Extension, Franklin County.

 

 

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Back to school means back to packing school lunches. Children need a healthy lunch with the right calories and nutrients to help them learn, grow, and play. Not only do we want to pack our kids a healthy lunch, we want them to eat it, too! Sometimes we need some new ideas to keep lunch interesting. Here are some tips for packing a school lunch:

Plan ahead. Just a little planning time to get the right foods on the grocery list, in the cart, and in the fridge is the right place to start.

Plan together. Sit down with your child weekly to talk about lunch menu options. Allow your child to help plan the menu. He will be more excited about lunch and more likely to eat it.

Try something new. We all tend to get tired of the same foods every day. Change up the menu. Look up some new ideas together.

Try a different shape. Food that looks fun is more fun to eat. Try cutting a sandwich in a different direction or use cookie cutters. Sliced cheese and fruit (especially melon) will also cut nicely with cookie cutters.

lunchBuild in some color. Research shows the more colorful the food, the more appetizing it is. One of the easiest and healthiest ways to do this is with fresh vegetables and fruits. See if you can ‘pack a rainbow’ of color in your child’s lunch throughout the week.

Use MyPlate for your Lunch Bag! This fact sheet from Iowa State University Extension and Outreach gives a variety of ideas from every food group! Aim for at least 4 out of the 5 food groups for health and variety.

Rethink the drink. Water and low-fat milk are the best options for lunch. Sugary drinks are considered ‘empty calories.’ Calories but no nutrients.

Invest in “cool” lunch packs. Ice packs, insulated thermoses and insulated lunch bags allow for more varied menu options by keeping food at the right temperature.

Pack the night before. If you’re pressed for time, mornings can run more smoothly when there is less to do. Pack lunches in the evening right after dinner clean up. Or you could even try prepping lunches for the week on Sunday and refrigerate or freeze for later use.

For more ideas on packing a healthy and safe lunch, check out What’s for Lunch? It’s in the Bag!

Sources:

Iowa State University Extension

https://store.extension.iastate.edu/Product/13900

https://store.extension.iastate.edu/Product/13919

Written by: Shannon Carter, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fairfield County

Reviewed by: Misty Harmon, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Perry County

 

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