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More Ways to Move More!

Posted in Healthy People, tagged , , on May 30, 2023| Leave a Comment »

Owner walking Golden Retriever dog in the park

Most people have the urge to be more active during the summer months, but with our busy schedules, getting active can seem impossible. It is recommended that adults get around 150 minutes of exercise each week. The good news is that you can be physically active throughout your entire day, you don’t have to do everything at once.

7 No-Brainer Ways to Boost your Activity Level

  1. Grab the leash and walk your dog. 
  2. Take your kid (or your spouse) for a walk. 
  3. Try the 10-Minute Workout. Stuck at home? Boost your heart rate and brain power with this quick home workout.
  4. Walk and talk. Even if you’re glued to your phone for work calls, you don’t have to be glued to your chair. Make it a habit to talk and walk.
  5. Tune into fitness. Walk or jog in place, do yoga or lift weights, or walk on the treadmill at the gym while you watch your must-see TV shows.
  6. Ditch the car. Spare yourself the parking stress and log some more active time by parking farther away (or even leaving the car at home) and walking or biking to your destination.
  7. Take the stairs. 

Physical activity has many added benefits. The Center for Disease Control and Prevention provides many benefits of physical activity.

Benefits of Physical Activity:

  1. Improves brain health
  2. Helps manage weight
  3. Reduces the risk of disease
  4. Strengthens bones and muscles
  5. Improves your ability to do everyday activities

Life can be busy, and it may seem like there aren’t enough hours in the day. Try to follow the recommendations for physical activity for your age group. There are many benefits that could improve your health and overall lifestyle.

Resources:

“Benefits of Physical Activity.” Centers for Disease Control and Prevention, 16 June 2022, http://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.

“No Time for Exercise? Here Are 7 Easy Ways to Move More!” Www.Heart.Org, 20 Oct. 2022, http://www.heart.org/en/healthy-living/fitness/getting-active/no-time-for-exercise-here-are-7-easy-ways-to-move-more.

Author: Megan Taylor, Extension Educator, Family and Consumer Sciences/4-H Youth Development, Union County

Reviewer: Jennifer Little, Extension Educator, Family and Consumer Sciences, Hancock County

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It’s Tick Season; Be Tick Aware

Posted in Healthy People, tagged , , , , , on May 17, 2023| Leave a Comment »

Longer days and warmer weather have many of us outside, in the garden, on trails and enjoying all that Spring and Summer have to offer. Remember tick exposure may occur year around, yet ticks are most active during warmer months. Outdoor enthusiasts and pet owners be cautious.   Ticks and the disease they carry are on the rise in Ohio. This year is predicted to be a heavy tick season.  The factors that contribute to these growing numbers are tick range expansion and the increase of wildlife living near people. Here are some tips to keep you and your family safe this tick season.

Know before you go outdoors:

  • Know where to expect ticks- they live in grassy, brushy, or wooded areas or on animals. Walking your dog, camping, gardening or outdoors exposes you to ticks.
  • Wear light colored clothing, long sleeve shirts with pants tucked into socks.
  • Apply a tick repellent according to the directions.
  • Purchase clothing and footwear treated with tick repellent.
  • Protect pets with a tick repellent recommended by your veterinarian.
  • Keep dogs on a leash and avoid grassy areas.

After you come indoors:

  • Check clothing for ticks. Ticks can be carried into the house on clothing. Wash clothes and dry on high heat to destroy ticks.
  • Examine your gear and pets.
  • Check your body for ticks upon return.  Use a handheld mirror to view all parts of your body.  Check all areas especially under the arms, in and around the ears, inside belly button and the back of knees, in and around the hair, inside of legs and around the waist. 
  • Examine your animals for ticks. Especially around the ears, tail, back legs, between toes, eyelids, under the collar and under the front legs.

Create a tick-safe zone in your yard:

  • Remove leaf litter.
  • Clear tall grass and brush around the house and lawns.
  • Place a 3-foot barrier of woods chips or gravel between lawns and wooded areas.
  • Mow the lawn frequently.
  • Keep playground equipment, decks, and patios away from trees.
  • Remove old furniture, mattresses or trash from the yard that give ticks a place to hide.
  • Do frequent tick checks of your body while outside and do a thorough inspection at shower time.
  • Protect your pets with an anti-tick product recommended by a veterinarian.
  • Keep dogs on a leash and avoid allowing them into weedy areas.

If you find a tick attached:

  • Do not crush or puncture.
  • Grasp tick as close to skin as able using pointy tweezers and pull straight up and out with steady pressure.
  • Wash the tick site, hands and tweezers with warm water and soap.
  • Place the tick in a container with rubbing alcohol or hand sanitizer.  Record the day the tick was attached to skin.
  • If you develop flu-like symptoms, rash, or anything unusual, contact your physician for follow up treatment. Bring the tick specimen with you to your appointment.

Have a safe summer and be tick smart.  Follow these guidelines to protect you and your family.

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

References:

Tickborne Diseases in Ohio | Ohio Department of Health

Ticks in Ohio | Ohio Department of Natural Resources (ohiodnr.gov)

Ticks and Tick-Borne Diseases | Ohioline (osu.edu)Ticks | Ticks | CDC

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Have a Salsa Party this Summer in your backyard!

Posted in Healthy People, Uncategorized, tagged , , , , , , , , , , on April 26, 2023| 1 Comment »

Nothing is better than a fresh Ohio tomato grown in season!  Add fresh onions, peppers, and cilantro and now it’s fresh salsa!  Salsa is a versatile dish, used as a fresh vegetable dip for tortilla chips or added as a topping to grilled fish and meat dishes. 

Consider growing a salsa garden this year.  A salsa garden requires only four plants- tomatoes, onions, cilantro, and peppers. If your garden space is limited, skip the onions, and grow tomatoes, cilantro, and peppers.

Spring is the best time for planting a salsa garden.  A salsa garden may be planted on a patio in containers, raised beds or in a garden.  Be sure the garden spot receives at least six hours of sun daily.  Start planting once the danger of frost has passed.

If you are container gardening, choose deep pots for tomatoes and peppers.  Cilantro may be planted in a shallow pot, in a larger size as they need plenty of room to grow and expand. Be sure to use supports for the tomatoes and peppers whether in a container, raised bed or garden to prevent sprawling of the plants,  avoids breakage and keeps pests and disease away. Use potting soil with a 50/50 blend of potting soil and compost.

Choose tomatoes with:

  • Thick flesh (limits moisture in salsa)
  • Different varieties to produce throughout the season.
  • Prune tomatoes regularly to prevent the plant from growing out of control.
  • Trim off the lower branches to encourage air circulation around the base of the plants.

Peppers are the most challenging of the group to grow with their finicky heat requirement.  Here are a few tips for growing peppers for salsa:

  • Select between sweet and hot peppers or mix the two varieties according to your preference.
  • Peppers change color as they are ripe, pick them at any color stage.
  • Be careful with the seeds and pale colored flesh inside the hot peppers when they ripen.  Be sure to wear single use gloves when handling hot peppers to protect your hands.  These are extra hot and only add them to the salsa if you like the heat.  Otherwise, clean out the inside of the pepper and wash your hands carefully.
  • Support your peppers to protect them from wind damage.

Cilantro

  • Grows well in a shallow pot that is larger allowing it space to expand.
  • Thrives in warm weather, bring the cilantro inside when it gets cold outside.
  • Harvest frequently to prevent the plants from flowering and going to seed.

Caring for your salsa garden:

  • Water plants when there has been no rain.  Apply water at the soil level to avoid getting the plant foliage wet and water deeply to encourage plant roots to grow deep.
  • Plant marigolds around the salsa garden to keep pests off the plants.
  • Feed the plants with a good fertilizer once a month.

Health Benefits of Garden Salsa

  • Tomatoes, onions, lime juice are rich sources of Vitamin C.
  • Fiber is found naturally in plants and helps stabilize blood sugars.
  • Tomatoes contain lycopene which is linked to reducing the risk of cancer.
  • Hydrating tomatoes are 95% of water
  • Low in calories – two tablespoons of salsa is 10 calories or less
  • Healthy for your heart- cholesterol free as it is made from plants containing no cholesterol.

Make salsa with your fresh grown harvest.  It is easy and delicious.  Here is a great recipe for fresh salsa.  Anothe recipe to try is Pico de Gallo.  Enjoy growing an easy salsa garden this spring and have a salsa party this summer!

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

References:

MyPlate | U.S. Department of Agriculture

https://extension.illinois.edu/sites/default/files/salsa_garden.pdf

https://extension.uga.edu/content/dam/extension/programs-and-services/school-gardens/documents/3-Economic-Grow-A-Salsa-Garden.pdf

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Conversations with My Computer

Posted in Healthy People, Uncategorized, tagged , on March 28, 2023| 2 Comments »

Person holding a phone and chatting with a bot.

Recently a co-worker and I were talking about ChatGPT – a new online bot that can respond to questions and comments from users in a conversational and “human-like” manner. We spoke about the pros and cons of this new technology, the effects it could have in education, as well as ways it could be used by individuals. After our conversation, I wanted to try chatting with the bot myself, and learn a little more about how it can be used by others.

ChatGPT was first launched in November 2022 and is currently available through a free research preview. The program does require a user to create a username and password to log in, but that hasn’t stopped many individuals – within three days of its launch, over one million people had signed up to use the site. Users can ask ChatGPT just about anything that comes to their mind, from meal planning help, ideas for a party, or a synopsis of a book or movie (and it even tries to avoid spoilers!). The chatbot rejects inappropriate requests and will challenge false assumptions – for example, if asked to talk more about Christopher Columbus’ arrival in America in 2015, it will first gently correct the user then treat the question as hypothetical.

As I was chatting, I wondered how artificial intelligence could be used as a support in other productive ways. So, of course, I asked ChatGPT itself:

ChatGPT's response to how artificial intelligence can be helpful.

As artificial intelligence technologies continue to improve, individuals may see it being used more in healthcare and medicine. One way it is used today is through wearable health devices (WHDs).  Many of these devices look like watches or bands and are able to track the daily health stats of the person wearing the device. This allows individuals to take charge of their own health and monitor their activity. Some WHDs are able to be remotely monitored by physicians, creating more communication between patients and healthcare professionals.

Even ChatGPT itself could play a role in community health. It can provide information on public health issues and answer questions about health promotion and disease prevention, including the importance of vaccinations, regular screenings, and ways to reduce risk factors. It can also provide information about health programs and services in the community, listing eligibility criteria for certain services and whether programs can be covered through health insurance. The are some limitations to what ChatGPT can do, however. It may not always be completely accurate due to the limitations of its data. Chatbots also do not have the same level of engagement with individuals as a human health educator would provide.

I know I am amazed by the advancements of technology in the last few years. There is so much support that artificial intelligence can provide to help keep us healthy, however there are still some issues for programmers to solve. I am excited to see what the future will bring to better health and wellness!

Written by:  Jessica Lowe, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, lowe.495@osu.edu

Review by:  Dan Remley PhD, MSPH, Field Specialist, Food, Nutrition, and Wellness, Ohio State University Extension, remley.4@osu.edu

References:

Biswas, S. (2023). Role of chat gpt in public health. Annals of Biomedical Engineering. https://link.springer.com/article/10.1007/s10439-023-03172-7#citeas

Bohr, A. & Memarzadeh, K. (2020). The rise of artificial intelligence in healthcare applications. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7325854/

Broom, D. (2022). Explained: what is chatGPT? World Economic Forum. https://www.weforum.org/agenda/2022/12/chatgpt-ai-bot-intelligent-conversation/

ChatGPT. (n.d.). https://chat.openai.com/chat.

Tyson, A. et al. (2023). 60% of American would be uncomfortable with provider relying on AI in their own health care. Pew Research Center. https://www.pewresearch.org/science/2023/02/22/60-of-americans-would-be-uncomfortable-with-provider-relying-on-ai-in-their-own-health-care/

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Simplify

Posted in Healthy People, tagged , , , , , on February 21, 2023| 1 Comment »

basket of fruit with mug

Several years ago, I decided to change my outlook on the new year and resolutions.  Instead of setting a new year resolution, I adopt a word of the year, which allows me to focus my energy on specific ways to be intentional in my life.

This year my word is simplify.  Wanting to create a peaceful space, makes life easier and less complicated. I have found already this year my focus has increased; relationships have improved, and stress has decreased.  Tips to simplify life include:

  • Use fewer words.  Keep your speech simple and honest.
  • Lessen screen time.
  • Decrease negative thoughts.  Focus on the positive of life.
  • Evaluate time commitments.
  • Take two minutes daily to write down all the things you are thankful for in your life.  Focus on them daily.
  • Plan meals.
  • Forgive someone.
  • Plan time to be active.
  • Declutter your home.  A podcast I follow recommends to start removing ten items daily from your home for a month.  These are items you do not use, wear, or are worn out.  I started this challenge a few weeks ago and have become obsessed!  Each day, I will take a drawer, closet, cabinet, and go though and find items I no longer use or need.  These items may be donated, recycled, or discarded.  It’s easy to find ten items to remove from home. My friends are now participating in this challenge of removing ten items from their homes daily.  They are sharing what they have removed and the excitement of reducing clutter and getting organized. This has created an energy to simplify our homes and get a jump on spring cleaning.

What would your word be for this year?  Choose a word that aligns with your intention and goals. Focus on a word that brings meaning to you.  By the way, I encourage you to take the challenge to remove 10 items from your home daily.  It is energizing!

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 

References:

5 Ways to Simplify Your Life | Psychology Today

Cut the Stress, Simplify Your Life (webmd.com)

10 Ways to Simplify Your Life than Ever (linkedin.

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Steps to a Healthier Heart

Posted in Healthy People, tagged , , , , , on February 10, 2023| Leave a Comment »

As many of us know, February is known as American Heart Month, a time to spotlight cardiovascular diseases or heart disease. Cardiovascular diseases are the leading cause of death in the United States and Worldwide. Heart disease actually describes a range of conditions: coronary heart disease (CHD), congenital heart disease, peripheral artery disease, and stroke. Because I’m not a medical professional, I’m going to leave discussions about those conditions to someone who knows a lot more about them than I do – say the American Heart Association. I do spend a fair amount of time working to offer people easy ideas that they can use in their everyday lives to improve their health. Here is a list of small steps that you can take to reduce your risk of heart disease:2 heart shaped bowls of fresh fruit

  • Eat another vegetable and fruit each day. Make sure you vary the colors, eat high potassium fruits and veggies, and include leafy greens and berries.
  • Make your breakfast count. Include lots of whole grains like whole oats, brown rice, or whole wheat. Eat at least one fruit or vegetable. Watch the pre-packaged foods that may include more fat, sugar, or sodium than you would like to have.
  • Include protein rich beans, legumes, and nuts. Beans and legumes are packed with minerals and fiber, but don’t have the saturated fats of animal proteins. They contain fiber and will often help you to feel full longer. Add them to your salad or eat them for a snack.
  • Add some fatty fish. Salmon, trout, tuna, herring, orange roughy, halibut, and mackerel are loaded with omega-3 fatty acids. These fats help keep plaque from clogging your arteries. Just avoid fried fish.
  • Have a hobby. Enjoying a hobby can actually lower your stress, promote mental health, and improve relationships. What are your favorite hobbies?
  • Be positive! When you have a more positive outlook or attitude you often have lower blood pressure, lower levels of stress and depression, and better blood sugar levels. Try the “No complaining challenge” for a day and build to a week. Smile more and let go of things you can’t control.
  • Write down 3 funny things. Take time every day to write down 3 funny things that you heard, saw, or did. Encourage others to share funny things that happened to them.3 note cards on clothes line Research has found that humor is powerful. When we laugh, we reduce depression and increase blood flow that can strengthen our heart. Take time to journal funny things every day to have long-term health improvements.

While there are numerous other things you can also do to improve your health, if you pick one or two of these easy steps you can be on your way to a healthier heart. I personally work on my positivity and just recently started looking at the funny things. I can’t wait to hear what you think of the funny things practice.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County. From materials developed by the Live Healthy Live Well Team.

Reviewer: Ken Stewart, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Monroe County.

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Healthy Salt Fact or Fiction?

Posted in Healthy People, tagged , , , , , on February 7, 2023| Leave a Comment »

At a recent healthy eating program I had a few questions come up on several wellness topics.” We talked about movement being beneficial, the various types of fat, reducing sugar intake, using different artificial sweeteners, reducing sodium intake by reading labels, and watching for hidden sodium content. Then the question came, “I use sea salt or Himalayan sea salt, is it better for me?” I admitted that I didn’t really know if it was healthier or not. My initial thoughts were sodium is sodium. But I wondered is healthy salt a real thing or is it just a marketing thing? salt shaker with salt

Sodium is essential for good health. It helps control blood pressure, and both nerve and muscle function. Table salt has iodine added to prevent iodine deficiency, while sea salt, including Himalayan salt doesn’t have added iodine. In the United States the vast majority of people get enough iodine from diets that contain dairy, fish and eggs as well as commercially prepared bread products (iodate listed on the food label). So it has limited health benefit.

According to the American Heart Association we need less than 500 mg of per day or about 1/4 of a teaspoon of sodium to function. Dietary guidelines are less than 2300 mg of sodium every day. Too much sodium is more often the issue for the typical American diet. Most Americans consume much more than that. The average is about 3400 mg. per day. Most of that sodium intake is not from the salt shaker, it comes from other sources. Too much salt can contribute to high blood pressure, heart disease, strokes, and heart attacks.

One of the advantages of sea salt, is that it contains about 2 percent of the minerals magnesium, calcium and potassium. It’s more organic, if you will, than processed table salt. Some say that it has a better flavor and It doesn’t contain anticaking agents, which are considered safe to use by the FDA. The main advantage that it “has larger granules” so less is often used.

I think that it is safe to say “Healthy Salt” is more fiction than fact.

Summer: Balancing Fun and Structure

It’s that time of year again and school is out! Many parents struggle with or wonder how to maintain healthy habits and structure outside of the school year. For most kids, summer means freedom, late nights, eating whatever you want, and warm weather but it can also present a lot of stress as routines are typically…

by LittleJ

More Ways to Move More!

Most people have the urge to be more active during the summer months, but with our busy schedules, getting active can seem impossible. It is recommended that adults get around 150 minutes of exercise each week. The good news is that you can be physically active throughout your entire day, you don’t have to do…

by taylor.4411

Waste Less Food

Did you know that food waste takes up more space in our landfills than anything else? According to the 2018 Wasted Food Report from the Environmental Protection Agency (EPA), food waste accounts for 24% –almost a quarter – of all municipal solid waste sent to landfills. The majority of this food waste comes from consumers…

by jmlobb

References: 

Centers for Disease Control and Prevention, https://www.cdc.gov/salt/food.htm 

American Heart Association, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-salt 

Writer: Ken Stewart, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Monroe County.

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

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New Year New You in 2023

Posted in Healthy People, Healthy Relationships, tagged , , , , , , on January 3, 2023| Leave a Comment »

2023 words with the ocean and sunset behind the words 2023.

As we start the new year, this is a perfect time to look at our perspectives on our health and well-being. 2023 brings new possibilities especially when it comes to our health and wellness routines. After the ball drops on New Year’s Eve, many people start out highly motivated and determined that this year things will improve. However, within about six weeks, motivation dwindles.

Many times, it is challenging to know where to begin. So, if you are feeling unsure how to start, I suggest you consider small strategies that will help you achieve your goal throughout the entire year.

Here are strategies to consider for the new year.

Aim to eat at least five servings of fruits and vegetables. Approximately one in 10 adults are meeting this recommendation. Start by choosing one new fruit or vegetable each week to add more color to your diet

the year 2023 numbers created with fritys and vegetables

Buy pre-cut fruits and vegetables. These are convenient and an effortless way to encourage you to choose fruits and vegetables when you are hungry. Check your local ads for sale items and utilize coupons while grocery shopping.

Volunteer at a local community site. Community engagement by volunteering your time can positively impact your mental health. Your health begins with mental health.

7 women smiling and wearing gray shirts with white writing with the word VOLUNTEER on their shirts.

Aim for 30 minutes of activity every day. Our bodies are meant to move. Activity promotes good circulation, which allows cells and substances of the immune system to move through the body freely and do their job efficiently. Movement increases metabolism. Non-movement leads to impaired blood circulation and decreased metabolism. Remember some movement is better than no movement.

Sit less, stand more – try having a walking meeting or stand more during the day. Choosing to sit less and move more provides benefits our health, mind, and body.

Move for 2-5 minutes every hour. Physical inactivity is the fourth leading risk factor for global mortality. Moving more will support bone health, enhance brain power, burn calories, and increase circulation.

Start your day in a positive way. Try to listen to a positive podcase in the morning or read 5 to 10 minutes in a positive book. Try positive affirmations the morning.

Make one slight small change for your wellness this year. Whether it is from a movement perspective, a nutrition standpoint, or a mental health space. Put your goal in writing. WRITE IT DOWN! Share your change with a friend or family member to hold you more accountable. One small change can help you be a healthier person in 2023.

Author: Susan Zies, Family and Consumer Sciences Educator, M. Ed., OSU Extension Wood County

Reviewer : Casey Bishop, Family and Consumer Sciences Educator, MACP, OSU Extension Paulding County

Resources:

https://www.dietaryguidelines.gov/

Human Performance Institute, Inc (2018), Johnson and Johnson.

 Webinar “A Healthier You in 2023” by Dr Megan Amaya, Associate Clinical Professor, Director of Health Promotion & Wellness, Co- Director, Bachelor of Science and Health & Wellness, The Ohio State University, College of Nursing, December 14, 2022.

https://www.nami.org/Blogs/NAMI-Blog/February-2022/How-Volunteering-Improves-Mental-Health

https://www.juststand.org/the-facts/

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The Best Gift to Give Yourself This Holiday Season

Posted in Healthy Relationships, tagged , , , , , , on November 30, 2022| Leave a Comment »

The holiday season is a magical time of year, yet for many, the holidays bring stress, anxiety, conflict and even heartache.   Often stress starts at Thanksgiving and runs through the New Year.    Holiday triggers, can create internal and external forces influencing our mind and body, creating stress and anxiety during the holiday season.    Give yourself the gift of a stress-free holiday by being aware of common holiday triggers and learning ways to cope with holiday stress.

 Be aware of these common holiday triggers:

  • Increased expectations:  Choosing which family member’s gatherings to attend after years of unresolved conflict and finding ways to dodge the uncomfortable conversations at the holiday table is stressful.  We often feel pressured to meet the expectations of others.
  • Financial strain:  Wanting to create the perfect holiday experience comes with a price tag that affects our finances often into the New Year.
  • Time management concerns:  Balancing work, family, friends, and additional commitments is more challenging than ever this time of year!
  • Eating concerns:  For those with any kind of negative relationship with food the holiday focus on food is triggering. The food pushers who do not take no for an answer when offering food is overwhelming.  Eat mindfully, have a game plan and if necessary, remind your family that your eating habits are not up for discussion.

Ways to Cope with Holiday Stress:

  • Connect with those you trust and are comfortable with.  A support system is always important, especially this time of year.
  • Practice empathy and compassion for yourself and others. Give yourself grace when you need it, remember everyone has their own struggles.
  • Try not to set unrealistic expectations of yourself.  Establish boundaries and do not be afraid to say no.  Create a holiday spending plan.
  • Set a schedule for shopping, cooking and holiday activities.  Make a to-do list helps visualize and manage your time.
  • Continue healthy habits.  It is alright to indulge in some of the holiday treats,  remember to keep your physical health a priority.
  • Adopt one or two mindful exercise that work for you (deep breathing, visualization, stretching).

Be kind to yourself this holiday.  Practice self-compassion.  Spend time with your favorite people, books, hobbies, movies and say “no” to anything that does not make you happier.    Have a wonderful stress-free holiday!

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

Reviewed by: Shari Gallup, Assistant Professor, Ohio State University Extension, Licking County, gallup.1@osu.edu

References:

Holiday Depression Triggers What Causes Holiday Blues? (webmd.com)

10 Common Holiday Stresses and How to Cope With Them | Psychology Today

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Practicing Mindfulness in the Midst of Seasonal Chaos

Posted in Healthy People, Mindfulness, tagged , , , , , on November 21, 2022| Leave a Comment »

Woman cooking with a skillet, surrounded by thought bubbles including the phrases "Small bites", "Slow down:", "Remove distractions" and "Use your senses".

What exactly is mindfulness? The definition would include a description of being conscious and aware or fully aware of yourself in the present moment. Therefore, mindfulness can also be incorporated into mealtimes. As the holiday season has commenced and festivities surrounding food are plentiful, practicing mindful eating can help you get through the feasts, focusing more on how you feel rather than what you are eating.

Unlike typical diets, mindful eating focuses on the sensual awareness and experience of food rather than restricting or removing it. Practicing mindful eating is about becoming more aware of your eating habits and listening to signals the body provides, such as feelings of hunger, fullness, and satiety. When practicing, you consciously choose to be fully present with your meal—paying attention to the process of eating and how you feel in response, without judgment. Eating should be a pleasant experience, and meals should be enjoyed, especially during the holidays. Mindful eating encourages you to be fully engaged during mealtime, allowing the moment and food consumed to be savored and reducing the negative feelings associated with restricting or overeating.

While the chaotic holiday season can frequently lead to binge eating, overeating, and stress eating. However, if you allow yourself to be fully present at mealtimes, you will be more likely to appreciate the food on your plate, take more time to eat, and be more in tune with the body signaling its satiety. If you are interested in the practice, consider the following techniques gathered from research on mindful eating:

  • Eat slower – take more time to chew and take breaks between bites to evaluate your feelings and thoughts on the meal.
  • Eat away from distractions such as the television or other electronics – distractions can cause mindless eating. Removing them can aid in determining triggers and allow for reflection.
  • Become aware of your body’s hunger cues and let those guide your choices on when to begin and stop eating – our brains may not signal fullness for up to 20 minutes, so take time to determine your level of satisfaction before going back for seconds or dessert.
  • Use all your senses when eating – focus on the appearance, smell, and flavors of all foods you eat to appreciate the nourishment you are providing your body.

Besides promoting better enjoyment and appreciation for food, mindful eating has been proven to aid in weight management and provide various health benefits. Studies have also suggested positive outcomes for those with chronic disease and eating disorders, but practicing mindfulness is advantageous for everyone!

Trying anything new for the first time can be difficult. Mindful eating is a practice that requires patience and continuous training to develop, but there are resources available to help you progress. While beginning your practice of mindful eating to prepare for seasonal gatherings is an ideal starting point, you will likely develop long-lasting skills and habits that will benefit you long after the hectic holiday season ends.

Sources:

Cleveland Clinic. (2022). What is Mindful Eating? https://health.clevelandclinic.org/mindful-eating/

Mathieu, J. (2009). What Should You Know about Mindful and Intuitive Eating? Journal of the Academy of Nutrition and Dietetics. https://www.jandonline.org/article/S0002-8223(09)01699-X/fulltext

Nelson J. B. (2017). Mindful Eating: The Art of Presence While You Eat. Diabetes spectrum: a publication of the American Diabetes Association. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/#:~:text=Mindful%20eating%20(i.e.%2C%20paying%20attention,carbohydrates%2C%20fat%2C%20or%20protein.

Written by Kylee Tiziani, Bluffton University dietetic intern, with edits by Jennifer Little, Family and Consumer Sciences Educator, OSU Extension Hancock County

Reviewed by Susan Zies, Family and Consumer Sciences Educator, OSU Extension Wood County

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