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Posts Tagged ‘Winter’

A Winter Solstice Primer

Posted in Healthy People, Mindfulness, Uncategorized, tagged , , , , , , on December 15, 2023| Leave a Comment »

Sunrise in a snowy forest.

Crank up Here Comes the Sun by the Beatles, grab something warm to drink, and enjoy this quick primer on the Winter Solstice and how to celebrate this passage of time.

What is the Winter Solstice? The Winter Solstice occurs the moment the sun reaches the Tropic of Capricorn, which is the maximum tilt away from the sun. The significance of this event is that, in terms of sunlight, everyone living in the Northern Hemisphere experiences the shortest day and longest night of the year.

In meteorological terms, the Winter Solstice marks the official start of winter in the Northern Hemisphere. Here in Ohio, this will occur on Thursday, December 21st at 10:27 PM.

Here are four ways you and your family can observe and celebrate the Winter Solstice, indoors and outdoors:

Winter shadows in the snow.

1. Look At Your Shadow
If it is a sunny day, go outside around noon and check your shadow on the Winter Solstice. Even better, measure your shadow and remember how long it is. You can measure your shadow on other days of the year, but it will never be as long as it is on the Winter Solstice. This is because the sun is at its lowest point in the sky and therefore, casts the longest shadows of the year. Visit this NASA link to see a beautiful image that shows how the sun moves across the sky throughout the year and creates a fascinating pattern called an analemma.

2. Attend a Winter Solstice Celebration
Many parks, nature centers, and other outdoor venues hold Winter Solstice events. For example, in southwest Ohio, Fort Ancient Earthworks and Nature Preserve holds an annual sunrise celebration. On the morning of the Winter Solstice, the sun strategically rises through a gap in the Fort Ancient earthworks. In central Ohio, OSU Chadwick Arboretum hosts an annual candle-lit labyrinth walk in the evening. For events close to you, try a quick internet search to find a Winter Solstice celebration near you.

3. Read About the Winter Solstice
Make a trip to your local library to find children’s books about the Winter Solstice. Snuggle up, light a fire or a candle, drink hot cocoa, and read a book together. Some book suggestions are:

  • The Longest Night by Marion Dane Bauer
  • The Shortest Day: Celebrating the Winter Solstice by Wendy Pfeffer
  • The Solstice Badger by Robin McFadden

4. Rest and Reflect
Paying attention to nature and the four seasons is a healthy way to be mindful. It allows you to be fully present in the moment and recognize that life is about change. We change and the seasons change. Pausing to recognize the Winter Solstice connects us to the people, traditions, and memories that have come before us. The cold days and the long nights are perfect for rest, reflection, and setting your intentions for the new year and the next season of life.

Wishing you a wonderful and cheerful Winter Solstice! May the coming days bring warmth, light, and peace.

Winter Solstice Greetings image

Written by: Laura Stanton, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County, stanton.60@osu.edu.

Reviewed by: Patrice Powers-Barker, Family and Consumer Sciences Educator, Ohio State University Extension, Lucas County, and Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County.

Sources:
National Aeronautics and Space Administration (2007, June 17). Astronomy Picture of the Day. https://apod.nasa.gov/apod/ap070617.html

Stanton, L. (n.d.) Mindfulness. Ohio State University Extension, Warren County. go.osu.edu/mindful-warren-co

Stanton. L. (n.d.). Nature matters. Ohio State University Extension, Warren County. go.osu.edu/nature-matters

Van Gordon, W., Shonin, E. & Richardson, M. (2018). Mindfulness and nature. Mindfulness (9), 1655–1658 . https://doi.org/10.1007/s12671-018-0883-6

Photo Credits:
© Sunrise in a snowy forest. Adobe Stock.

© Lizzy Komen. Winter shadows in the snow. Adobe Stock.

© Teddy and Mia. Winter Solstice greeting. Adobe Stock.

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Winter Wellness

Posted in Healthy People, Healthy Relationships, Mindfulness, tagged , , , , on January 17, 2023| Leave a Comment »

sunrise shining through trees with snow on the ground

Whether you love the wintertime for the beauty and possibilities that a fresh snowfall brings, or dread it for the cold temperatures and less daylight, it is important to give some thought to your wellness plan this winter. Here are some ideas to get you started:

  • Take time to be still. Learn to keep calm and be mindful in the present moment.
  • Do one thing at a time. Instead of trying to manage multiple tasks simultaneously all day long, give yourself the ‘brain break’ of doing just one task at a time. It’s harder than it sounds! During the writing of this article, I had to close my email, silence my phone and I still had 6 ‘distractions’ from my own thoughts that could have caused me to start working on multiple things. Instead, I made a note about each item to complete later.
  • Take a technology break. The constant notifications we get from all our electronic devices make it difficult to focus and be still.
  • Create something new! This could be a piece of art, a musical number, a new recipe. The act of creating can light up other parts of your brain that may be yearning for use.
  • Practice self-care. There is no substitute for eating healthy foods and getting enough sleep. Give your body what it needs.
  • Find ways to relax. Try meditation, yoga, massage, or take a walk in the woods.
  • Get outside. There is no substitute for natural light. If you work during the day, try to go for a walk during a break or lunch. Find a winter outdoor activity you enjoy like walking, hiking, tubing, ice skating or snowshoeing.
  • Invite the birds into your yard. Did you know that bird watching can help you feel more relaxed and happy? Providing bird seed and a heated water bath is sure to attract feather friends.
two birds at a bird feeder in the snow
  • Get moving. Physical activity works your muscles and expends energy. Exercise not only makes us stronger, it improves mood. Try a new type of indoor exercise like tai chi, pilates or line dancing.
  • Connect with others. It’s natural for some people to want to ‘hibernate’ during the winter. It’s important to connect with others. Make a date with a friend or family member.

For more ideas, check out these articles on finding joy in winter and beating the winter blues. Set a goal yourself this winter to be well. What is one small change you can make?

Writer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu

Reviewer: Christine Kendle, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Tuscarawas County, kendle.4@osu.edu

References:

Lobb, J. Opt Outside to Beat the Winter Blues. Live Healthy Live Well, The Ohio State University. 7 Jan 2021.

Powers-Barker, P. I Can’t Control the Winter Weather. Live Healthy Live Well, The Ohio State University. 24 Jan 2022.

Stanton, L. Wonder and Wander in Nature this Winter. Live Healthy Live Well, The Ohio State University. 30 Nov 2021.

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Why A Silent Night is Healthy….

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

Dark snowy night with trees covered in snow
Photo by u0422u0430u0442u044cu044fu043du0430 u0427u0435u0440u043du044bu0448u043eu0432u0430ud83cudf52 on Pexels.com

One of my favorite things about the winter are the snowy days and nights. I’ll put on my cross-country skis and go out for a few hours, not see a car in sight, and appreciate the silence. I feel sometimes like I’m in the wilderness during a snowstorm, and there is something very relaxing about it. The ephemeral darkness and silence of a snowstorm should be taken advantage of, as these qualities have health benefits that shouldn’t be overlooked. Too much noise and light can be detrimental to our health and well-being.

Noise pollution is common if you live in the cities or suburbs, or next to a busy road if you live in a rural area. Noise comes from traffic, sirens, industry, construction work, and can come from our own homes including our TVs, phones, radios, appliances, etc. What are some of the health consequences of being exposed to too much noise? Research suggests that too much noise can promote hearing loss, tinnitus, and hypersensitivity to sound. It can also cause or exacerbate cardiovascular disease, type 2 diabetes, sleep disturbances, stress, mental health and cognition problems, including memory impairment and attention deficits, childhood learning delays, and low birth weight.

Conversely, there are many health benefits to silence; it lowers your blood pressure, decreases your heart rate, steadies your breathing, reduces muscle tension and increases focus and cognition. Silence can also help us have more profound thoughts, stronger relationships, increased creativity, and improved communication skills.

What can you do? Try to sit in silence and practice mindfulness one minute per day and build up to twice a day once you are comfortable. Some people are really challenged by this, especially if they are used to noise, or being on their phones. Extroverts might have a harder time with this than introverts. Eventually, build up to 15 minutes per day, and you will feel calmer and more relaxed. You could also try going for a walk alone without music, staring out the window and watching birds, or drinking your morning coffee or tea without your phone, TV or other devices.

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

Reviewer: Laura Stanton, Family and Consumer Sciences Extension Educator, Ohio State University Extension, Warren County, stanton.60@osu.edu

Sources:

Stephanie Dutchen. Harvard Health. The Effects of Noise on Health. Accessed on 12/12/22 at https://hms.harvard.edu/magazine/viral-world/effects-noise-health

Cleveland Clinic. Health Essentials. An Ode to Silence: Why you Need Silence in Your Life. Accessed on 12/12/22 at https://health.clevelandclinic.org/why-you-need-more-silence-in-your-life/

Patrice Powers-Barker. An introduction to Mindfulness. Access on 12/12/22 at ohioline.osu.edu/factsheet/hyg-5243

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Celebrate the Winter Solstice

Posted in Healthy People, Mindfulness, Uncategorized, tagged , , , , , on December 20, 2022| Leave a Comment »

The sun shining behind a tree in winter.

The Winter Solstice occurs the moment the sun reaches the Tropic of Capricorn, which is the maximum tilt away from the sun. The significance of this event is that, in terms of sunlight, everyone living in the Northern Hemisphere experiences the shortest day and longest night of the year. This typically occurs around the 21st or 22nd of December every year.

In meteorological terms, the Winter Solstice marks the official start of winter in the Northern Hemisphere. This year, the Winter Solstice will take place on Wednesday, December 21st (at 4:48 PM to be exact).

Here are four ways you and your family can observe and celebrate the Winter Solstice, indoors and outdoors:

Winter shadows in the snow.

1. Look At Your Shadow
If it is a sunny day, go outside around noon and check your shadow on the Winter Solstice. Even better, measure your shadow and remember how long it is. You can measure your shadow on other days of the year, but it will never be as long as it is on the Winter Solstice. This is because the sun is at its lowest point in the sky and therefore, casts the longest shadows of the year. Visit this NASA link to see a beautiful image that shows how the sun moves across the sky throughout the year and creates a fascinating pattern called an analemma.

2. Attend a Winter Solstice Celebration
Many parks, nature centers, and other outdoor venues hold Winter Solstice events. For example, in southwest Ohio, Fort Ancient Earthworks and Nature Preserve holds an annual sunrise celebration. On the morning of the Winter Solstice, the sun strategically rises through a gap in the Fort Ancient earthworks. In central Ohio, OSU Chadwick Arboretum hosts an annual candle-lit labyrinth walk in the evening. For events close to you, try a quick internet search to find a Winter Solstice celebration near you.

3. Read About the Winter Solstice
Make a trip to your local library to find children’s books about the Winter Solstice. Snuggle up, light a fire or a candle, drink hot cocoa, and read a book together. Some book suggestions are:

  • The Longest Night by Marion Dane Bauer
  • The Shortest Day: Celebrating the Winter Solstice by Wendy Pfeffer
  • The Solstice Badger by Robin McFadden

4. Rest and Reflect
Paying attention to nature and the four seasons is a healthy way to be mindful. It gives you an opportunity to be fully present in the moment and recognize that life is about change. We change and the seasons change. Pausing to recognize the shift that occurs at the Winter Solstice can connect us to the people, traditions, and memories that have come before us. The cold days and the long nights are perfect for rest, reflection, and setting your intentions for the new year and the next season of life.

Wishing you a wonderful and cheerful Winter Solstice! May the coming days bring warmth, light, and peace.

Winter Solstice Greetings image

Written by: Laura Stanton, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County, stanton.60@osu.edu.

Reviewed by: Patrice Powers-Barker, Family and Consumer Sciences Educator, Ohio State University Extension, Lucas County, powers-barker.1@osu.edu.

Sources:

National Aeronautics and Space Administration (2007, June 17). Astronomy Picture of the Day. https://apod.nasa.gov/apod/ap070617.html

Stanton, L. (n.d.) Mindfulness. Ohio State University Extension, Warren County. go.osu.edu/mindful-warren-co

Stanton. L. (n.d.). Nature matters. Ohio State University Extension, Warren County. go.osu.edu/nature-matters

Van Gordon, W., Shonin, E. & Richardson, M. Mindfulness and nature. Mindfulness (9), 1655–1658 (2018). https://doi.org/10.1007/s12671-018-0883-6

Photo Credits:

© Björn Buxbaum-Conradi. Sun shining behind a tree in winter. Adobe Stock.

@ Lizzy Komen. Winter shadows in the snow. Adobe Stock.

@ Teddy and Mia. Winter Solstice greeting. Adobe Stock.

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Wonder and Wander in Nature this Winter

Posted in Healthy People, Uncategorized, tagged , , , , , , , , , , , on November 30, 2021| 1 Comment »

Two people walking in the snow with a small dog

Getting outside is a wonderful thing to do any time of the year. The health benefits of spending time outdoors have been well documented and validated over the last four decades. For example, spending time in nature can improve your psychological wellbeing, lower your stress, and reduce your blood pressure. Although science shows all the positive ways being outside can benefit us, we also know that Americans spend 93% of their lives indoors. We challenge you to change this statistic and make plans to get outside this winter!

If you are looking for unique opportunities and ideas of what you can do outside during the colder months, consider these activities:

  • Go tubing, skiing, sledding, ice skating, and snowshoeing when there is snow on the ground. Of course, building snow forts and snowmen are also classic winter activities.
  • Find a safe place to have an outdoor fire. Invite friends and family over, bundle up, and sing or tell stories. Be sure to follow outdoor fire safety tips.
  • Watch the stars, planets, and moon during the dark winter months. Clear, cold nights are perfect for watching the night sky. Check out What’s Up: Skywatching Tips from NASA, an educational website full of great tips and resources.
  • Invite the birds into your yard. Providing bird seed and a heated water bath is sure to attract feather friends. If you enjoy birds and birdwatching, consider signing up for Project Feeder Watch and/or Audubon’s Christmas Bird Count.
  • Read a book about winter to the children in your life and then re-create the story in real life. To get ideas, check out The Snowy Day by Ezra Jack Keats or Owl Moon by Jane Yolen.
  • Explore seasonal and holiday-themed opportunities. Many communities have light shows, ice rinks, and outdoor activities for you to enjoy during this time of the year. Check with your area parks, museums, zoos, and nature centers for events.

Before heading out, remember to follow these winter weather safety tips:

  • Monitor the weather and plan ahead.
  • Wear layers.
  • Stay hydrated.
  • Protect your head, hands, and feet.
  • Wear sunglasses, apply sunscreen, and use a lip balm with sunscreen.

If you or someone you love has limited mobility or a difficult time getting outside, consider bringing nature closer to you and if possible, bring nature indoors. For example, if it snows, bring some snow inside in a plastic tub. You can also purchase a houseplant that has a seasonal scent, like rosemary or pine. A window bird feeder is another option. Each of these ideas is a way to enjoy the benefits of nature without leaving your house.

Every day is an opportunity to get outside and enjoy all that nature has to offer, even during these colder and darker months. Make it a priority to wonder and wander outdoors this winter!

Written by: Laura M. Stanton, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County, stanton.60.osu.edu  

Reviewed by: Shari Gallup, Family and Consumer Sciences Educator, Ohio State University Extension, Licking County, gallup.1@osu.edu

Sources:

Gallup, S. (2021, May 19). Falling in Love with Nature. https://livehealthyosu.com/2021/05/19/falling-in-love-with-nature

Harvard Health Publishing (2018, December 1). The Wonders of Winter Workouts.
https://www.health.harvard.edu/staying-healthy/the-wonders-of-winter-workouts

Kelpies, N. E., Nelson, W. C., Ott, W. R., Robinson, J. P., Tsang, A. M., Switzer, P., Behar, J. V., Hern, S. C., & Engelmann, W. H. (2001). The National Human Activity Pattern Survey (NHAPS): a resource for assessing exposure to environmental pollutants. Journal of exposure analysis and environmental epidemiology, 11(3), 231–252. https://doi.org/10.1038/sj.jea.7500165

Stanton, L. M. (2021, April 19). Get Out! Celebrate Nature on Earth Day and Every Day. https://livehealthyosu.com/2021/04/19/get-out-celebrate-nature-on-earth-day-and-every-day

Photo Credit: Pavel Danilyuk from Pexels

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Protecting Your Skin in Winter

Posted in Healthy People, tagged , , , , , on January 22, 2016| Leave a Comment »

Winter is here bringing high winds and freezing temperatures outdoors and warm, dry air indoors. The weather can take a toll on skin, removing moisture and causing skin to itch, crack, and bleed.  This can make skin vulnerable to infection, especially in older adults whose skin is thinner and more fragile.  Individuals with eczema and seborrheic dermatitis may also experience worse symptoms in the winter.

Maintaining healthy skin in the winter requires a different routine than in warmer, more humid months. To protect your body’s largest organ, the American Academy of Dermatology recommends some simple tips:

winter face 3

  1. Keep baths or showers short.  Limit your bathing time to 5-10 minutes using warm, not hot water.  Wash with a gentle, fragrance-free cleanser:  only a small amount is needed; avoid thick lathers.  Gently blot your skin dry with a towel.
  2. Moisturize immediately following your bath or shower. The moisturizer will be absorbed and work better if it’s trapped inside the skin.
  3. Use gentle skin care products that are unscented. Antibacterial or deodorant soaps and skin care products with fragrance, alcohol or retinoid can dry your skin.
  4. Apply cream or ointments:  they work better than lotion. Look for ones that contain olive oil, jojoba oil, or shea butter. Lactic acid, urea, hyaluronic acid, mineral oil, glycerin and petrolatum are other ingredients that help relieve dry skin.
  5. Carry a hand cream with you. Apply it after you wash your hands.
  6. Use a non-irritating lip balm. Be sure to select one that does not cause your lips to tingle or sting.
  7. Be selective with laundry detergents. Use only those that are labeled “hypoallergenic”.
  8. Moisturize the air. Add a humidifier to add moisture to the dry air. Some home heating systems may have one built it.
  9. Always wear gloves. We lose heat (and moisture) through our hands. Be sure to always wear gloves when you go outdoors in the winter.
  10. Use sunscreen. Even in the winter, you should slather on sunscreen with at least an SPF of 30 to any exposed skin. Sunscreen helps protect your skin from harmful UV rays that are present year-round.

See a dermatologist if your skin does not improve. Reduce your chance of developing an infection that may develop with cracking, bleeding skin.

 

Source(s): American Academy of Dermatology, Dermatologists’ top tips for relieving dry skin, retrieved from https://www.aad.org/public/skin-hair-nails/skin-care/dry-skin.

WebMD, Fighting Back Against Dry Skin, Fighting Dry Skin: Beat the Itch of Winter, retrieved from http://www.webmd.com/beauty/dry-skin-13/winter-dry-skin.

Web MD, Allergies Health Center, http://www.webmd.com/allergies/what-does-hypoallergenic-mean.

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

Reviewer: Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Franklin County.

 

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Leave Hibernation to the Bears. Get Outside this Winter!

Posted in Healthy People, tagged , on December 21, 2015| Leave a Comment »

10422406_10206015980788621_3965084833096811309_n

Many people go into a hibernation mode during the winter months, and end up gaining extra pounds after all the food and drink. Physical activity is important every time of the year, and the CDC recommends least 150 minutes a week of moderate activities (like brisk walking) and at least 2 days a week of strength training. Regular physical activity helps manage stress, weight gain, and can prevent the development of chronic disease. Many people workout at a gym during the winter months and don’t venture out much. However, there are many health benefits of spending time outside regardless of the season. Spending time in nature can boost the immune system, lower blood pressure, reduce stress, improve your moods, increase your ability to focus, increase your recovery from surgery, increase your energy level, an improve sleep.

Winter physical activity requires some precautions. During cold days, hats and gloves are the most important clothing articles since they protect body parts that are easily frostbitten. Around 30-40% of body heat is lost through your head. Dress in appropriate layers, so when you get hot, you can remove layers of clothes. Consider a tight inner layer made from synthetic materials such as polypropylene, which will wick moisture away from the skin. If walking on the roadside, make sure to have reflective clothing, especially during the darker winter months. Don’t forget to bring water, and drink fluids before and after exercising. You can become just as dehydrated in cold weather as hot! Don’t forget about sunscreen as well, if you will be out for long periods.

The best time to enjoy the great outdoors is in the winter! Go for a hike, snowshoe, cross country ski, sled, or just get outside! The cold air is refreshing, and will raise your metabolism to burn off some of those holiday calories. You can enjoy the solitude of many national and state parks. You may see wildlife like coyotes, owls, waterfowl, and other birds that you wouldn’t normally see when parks are crowded. Without leaves on the trees, you’ll have the opportunity for scenic views on the ridges of hilltops. Ice formations are spectacular in places with rock formations, such as the Hocking Hills. An added bonus- no bugs or poison Ivy!!!

Consider exploring a hiking trail nearby. In Ohio, we have the Buckeye Trail. The trail is about 1500 miles, runs around the perimeter of Ohio, and is marked by a blue blaze. The trail consists of 26 sections, each section named after a town or feature that it runs through. The trail traverses the diverse topologies and geographies of Ohio, including the southern and eastern Appalachian foothills, the western plains, and the northern Earie Basin. The trail also meanders through many small towns but also large cities such as Dayton where it passes through the Five Rivers Metro Park and aviation museums. Consider getting a fitness tracker like a Fitbit, and log in your steps or miles on the trail. Many Appalachian Trail hikers complete “sections” of the trail at different time points. Consider hiking sections of the Buckeye trail and see how many miles you can log in.

Happy trails!!

Sources:

http://www.dec.ny.gov/lands/90720.html

http://www.dhhs.nh.gov/dphs/nhp/documents/activewinter.pdf

http://www.cdc.gov/physicalactivity/basics/adults/index.htm

http://www.buckeyetrail.org/overview.php

Author: Dan Remley, Field Specialist, Food, Nutrition, and Wellness, Ohio State University Extension

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

 

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Beating the Winter Blues

Posted in Healthy People, tagged , , , , , on February 19, 2014| 1 Comment »

As the bitter temperatures and snow continue to prolong spring’s arrival, I’ve heard many people say “I’m done with winter!” Do you find yourself feeling the effects of the long winter, maybe being cooped up without enough fresh air or sunlight? Perhaps you’re suffering from ‘cabin fever’ or ‘winter blues.’

The decrease in natural light in winter months can actually change one’s brain chemistry. Levels of the neurotransmitter serotonin drop in winter months while levels of sleep-promoting melatonin increase. The combination of changes in these two brain chemicals can lead to mild depression or the more serious condition of Seasonal Affective Disorder (SAD). Symptoms of SAD may include sleeping too much, eating too much, decreased energy, decreased ability to concentrate and social withdrawal. If any of these symptoms begin to interfere with your ability to function at home or work, you may need to seek professional diagnoses and treatment. Your doctor can work with you to develop a treatment to help you through the winter months.

Image

There are things you can do to combat the winter blues, according to Dr. Mark Frye, M.D. of the Mayo Clinic.

• Get outside – Natural light is good for you. Take a break at lunch and go for a walk.

• Light Therapy Boxes – These can help if you’re unable to get outdoors.

• Exercise – Try for at least three times a week for 30 minutes.

• Socialize – Interact with family and friends on a regular basis.

Winter won’t last forever… spring IS coming! Until then, use these tips to elevate your mood and energy and to live healthy AND well!

Source:

Hanson, Nick. “Experts Offer Advice to Avoid Winter Blues” Mayo Clinic News Network. http://newsnetwork.mayoclinic.org/discussion/experts-offer-advice-to-avoid-winter-blues

Image source: <a href=”http://www.4freephotos.com/Couple_walking_in_snow-image-c4f8a5092e0211a44f2d21a148f8b937.html”>Couple walking in snow from 4freephotos.com</a>

Written by: Shannon Carter, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu.

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

 

 

 

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Boosting Immunity during the Winter Season

Posted in Healthy People, tagged , , , , , , , on December 12, 2013| Leave a Comment »

The weather outside is very cold and I begin to feel that scratchy throat. I am seeing my daughter’s nose running and hear her squashcomplaining about her ear hurting.  Amidst the holiday celebrations and more contact with friends and family, contagious illnesses are making their rounds.  Besides the number one action of washing our hands frequently, how can we best prepare our bodies to fight off these pesky germs?  The American Institute for Cancer Research has a helpful article, “Deck Your Meals with Fruits and Vegetables.”  What a timely topic!  So what are the recommended tips we should put into practice?

Make sure you are eating the rainbow.

  • Deep orange vegetables like pumpkins, winter squash, and sweet potatoes will provide you with Vitamin A and fiber.  See a great reduced fat recipe for Sweet Potato Casserole below.
  • Red Peppers will provide Vitamin E and Vitamin C while tomatoes will provide Beta-Carotene (Vitamin A).
  • Deep red, purple and blue berries and all the varieties of apples are also rich in antioxidants.
  • Green broccoli, mustard and turnip greens (and others), spinach and brussel sprouts all provide a variety of wonderful vitamins and minerals that keep our body healthier and able to battle infections.

Eat a variety of foods and do not overcook them.

  • Red meats and poultry, whole and fortified grains and breads provide the minerals zinc and selenium that help to build our immunity.
  • Grapes, beans, onions, etc.  are part of the many fresh fruits and vegetables and are nature’s vitamin pills.  In addition to their great taste they help to maintain our healthy lifestyles.
  • Overcooking and boiling our foods causes vitamins to escape and be poured down the drain.

Flavor foods naturally.

  • Ginger is known to fight inflammation and colds.  Other herbs and spices also help to keep our bodies running strong.

These food tips along with regular physical activity and drinking lots of water to keep us hydrated will not prevent every sneeze or sniffle this frosty season, but it should help us to prevent some illnesses and shorten the symptoms of the ones that get us down.

Try this tasty slimmed down version of sweet potato casserole for some great Vitamin A:

Sweet Potato Casserole

Yield: 10 servings

Ingredients

1 pound sweet potatoes (about 4 medium)

3 egg whites

1⁄2 cup sugar

12 ounces evaporated milk, nonfat

1 tablespoon vanilla extract

1 teaspoon cinnamon

1⁄2 teaspoon nutmeg

1⁄2 teaspoon ginger

Instructions

1. Rinse sweet potatoes in cold running water and pierce with a fork.

2. Microwave sweet potatoes on full power until tender, about 15 minutes. Turn them half way during baking.

3. Preheat oven to 400 degrees. Remove skin from sweet potatoes and mash with hand beaters or food processor. Add the rest of the ingredients and mix until smooth.

4. Pour mixture in an 8 inch square baking pan. Bake until casserole is firm in the center, about 40 minutes.

5. Remove pan from oven. Allow to stand for 5 minutes then cut into 10 squares.

6. Serve hot. Refrigerate leftovers.

Notes:  You may want to experiment with using canned sweet potatoes.

Sources: Deck Your Meals with Fruits and Vegetables, (2013).  American Institute of Cancer Research.  Accessed on December 10, 2013, at http://preventcancer.aicr.org/site/News2?page=NewsArticle&id=17467&news_iv_ctrl=2303

Super Foods for Optimal Health, (2013). WebMD.  Accessed on December 10, 2013, at http://www.webmd.com/food-recipes/antioxidants-your-immune-system-super-foods-optimal-health

Sweet Potato Casserole, (2013). United States Department of Agriculture:  SNAP-Ed connection.  Accessed on December 10, 2013, at http://recipefinder.nal.usda.gov/recipes/sweet-potato-casserole

Author:  Cheryl Barber Spires, R.D., L.D., SNAP-Ed Program Specialist, Ohio State University Extension, West Region, spires.53@osu.edu

Reviewer:  Liz Smith, R.D., L.D., SNAP-Ed Program Specialist, Ohio State University Extension, NorthEast Region, smith.3993@osu.edu

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Resolve to be Ready

Posted in Healthy People, tagged , , , , , , , , , , , , , , , , , on January 19, 2012| 2 Comments »

Beautiful Winter Snow Scene

Wintertime…….. Snow, Skiing, Sledding, Ice and Survival
It is a new year and now is a good time to plan for an emergency. It is better to be ready for the winter or an emergency BEFORE it happens.  What should you include in your emergency kit?
According to www.ready.gov, a basic emergency supply kit should include the following items:
Water – one gallon of water per person per day for at least 3 days, for drinking and sanitation
Food, at least a three-day supply of non-perishable food
Battery-powered or and crank radio and a NOAA Weather Radio with tone alert and extra batteries for both
Flashlight and extra batteries
First aid kit
Whistle to signal for help
Dust masks to help filter contaminated air and plastic sheeting and duct tape to shelter-in-place
Moist towelettes, garbage bags and plastic ties for personal sanitation
Wrench or pliers to turn off utilities
Manual can opener for food
Local maps
Cell phone with chargers, inverters or solar energy
Additional items may be needed if you have an infant or family member who is on a medication. Think about your family when planning your kit. Go to http://www.ready.gov/winter for more information. You will find additional ideas for your emergency kit.

Prepare for Winter    What about your car? 

If you live in an area where winter visits you, there are basic supplies that you need to put in your car.  In an emergency, it may just save your life.  Take a few minutes to gather these items and put them in a tote in your car.

  Winter Storm Survival Kit for Cars

Keep the following items in your car during the winter. Make sure you do not leave without them:

  • blankets/sleeping bags
  • high-calorie, non-perishable food (granola, nuts, candy bar)
  • flashlight with extra batteries
  • first aid kit
  • knife
  • extra clothing to keep dry
  • a large empty can and plastic cover with tissues and paper towels for sanitary purposes
  • a smaller can and water-proof matches to melt snow for drinking water;
  • sack of sand (or cat litter)
  • shovel
  • windshield scraper and brush
  • tool kit
  • tow rope
  • booster cables
  • water container
  • compass
  • road maps

Take these simple steps to Resolve to be Ready.  In an emergency, you will be glad you did!

Writer:  Michelle Treber, Extension Educator, Ohio State University Extension.

Sources: http://www.ready.gov/winter

http://www.fema.gov/

http://web.extension.illinois.edu/disaster/winter/ws_surv.html

Emergency Kit

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