February 2019

What does it mean to be prepared? I recently attended a presentation on disaster preparedness sponsored by our local FEMA agency, learning there what I need to do for my household. The FEMA agent explained that their role in an emergency is to coordinate emergency response for larger scale disasters, but they are counting on individuals and families to be prepared ahead of time with enough food, water and supplies to last three days. Listed below are their recommendations.

Make a plan. There are many resources available online to help families make a communications plan and their own plan to survive a disaster. Operation Hope has made available a Personal Disaster Preparedness Guide to help families prepare. http://www.operationhope.org/images/uploads/Files/pdpg.pdf

Stay informed. Use your cell phone’s text messaging capability to receive text message updates from FEMA (standard message and data rates apply).

Here are basic commands to get started:

• To sign up to receive monthly preparedness tips: text PREPARE to 43362 (4FEMA)
• To unsubscribe (at any time): text STOP to 43362 (4FEMA)

Get a kit. Households should be stocked with enough food, water and supplies to support physical needs for at least three days following a disaster or storm. Depending on how severe the disaster is, you may need to be on your own longer. Rescue workers come to the scene quickly, but cannot reach everyone right away. Here’s what you’re going to need:

The Basic Supply Kit (from Ready.gov)

The list below is a basic list and may need to be adapted to suit your household. Think about the type of container you keep these supplies in if you need to evacuate your home. When preparing for a possible emergency situation, think first about the basics of survival: fresh water, food, clean air and warmth. In addition, basic services and utilities (electricity, gas, water, sewage treatment, and telephones) may be shut off for several days or longer.

According to Ready.gov, a basic emergency supply kit could include the following recommended items:

• Water, one gallon of water per person per day for at least three days, for drinking and sanitation. If you can figure out how to drain your hot water tank into clean containers, you have a nice supply of fresh drinking water.
• Food, at least a three-day supply of non-perishable food
• Battery-powered or hand 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 mask 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, inverter or solar charger

According to ready.gov, you may consider adding some of these items to your kit:

• Prescription medications, hearing aid batteries and extra eye glasses. If you are responsible for providing care for someone who is disabled, review the medical supply checklist.
• Infant formula and diapers
• Pet food and extra water for your pet
• Cash or traveler’s checks and change
• Important family documents such as copies of insurance policies, identification and bank account records in a waterproof, portable container. You can use the Emergency Financial First Aid Kit developed by Operation Hope, FEMA and Citizen Corps to help you organize your information.
• Emergency reference material such as a first aid book
• Sleeping bag or warm blanket for each person. Consider additional bedding if you live in a cold-weather climate.
• Complete change of clothing including a long sleeved shirt, long pants and sturdy shoes. Consider additional clothing if you live in a cold-weather climate.
• Household chlorine bleach and medicine dropper – When diluted, nine parts water to one part bleach, bleach can be used as a disinfectant. Or in an emergency, you can use it to treat water by using 16 drops of regular household liquid bleach per gallon of water. Do not use scented, color safe or bleaches with added cleaners.
• Fire extinguisher
• Matches in a waterproof container
• Feminine supplies and personal hygiene items
• Mess kits, paper cups, plates, paper towels and plastic utensils
• Paper and pencil
• Books, games, puzzles or other activities for children

For more information, see Ready.gov, Be Red Cross Ready or the Extension Disaster Education Network Family Preparedness course.

Wouldn’t it lend a little peace of mind having such a kit prepared? I’m going to get my kit completed before summer. We can help our community weather a storm or disaster much more successfully if every household is prepared.

Sources:

Federal Emergency Management Agency, U.S. Department of Homeland Security. www.ready.gov

Disaster Preparedness: Evacuating and Sheltering, Extension.org; http://www.extension.org/pages/9386/disaster-preparedness:-evacuating-and-sheltering#.U3pOlijyS-4

Writer: Shannon Carter, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fairfield County, [email protected].

Reviewer: Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County, [email protected]

Walk into any convenience store, and you’ll see a wide variety of energy drinks to choose from. In recent years, news reports have brought attention to some of the consequences of their overuse. Some of these reports document emergency room visits related to mixing energy drinks and alcohol or teens having heart palpitations and dizziness. Some high schools around the nation have banned these products because so many students were “wired” on caffeine and many becoming ill. Are energy drinks as popular and as dangerous as the media portrays them to be? A factsheet from the University of California Cooperative Extension service explores the facts behind these popular products.

• The term energy drink refers to beverages that contain caffeine in combination with other ingredients such as taurine, guarana, and B vitamins purported to supply consumers with extra energy.
• Limited research suggests that energy drinks can improve physical and mental performance, improve driving ability when tired, and decrease mental fatigue after long periods of concentration. However, researchers do not know if these improvements are due to caffeine, herbal ingredients, or a combination of both.
• An 8 ounce serving of energy drink can contain anywhere from 80 to 150 mg of caffeine. The caffeine content is more than that of sodas (22-46 mg per 8 oz serving) but more comparable to tea (48 to 175 mg per 8 oz serving) and brewed coffee (134-240 mg per 8 oz serving). The problem is that most cans contain 2-3 servings, often raising the caffeine intake to over 300 mg per can! Assuming that an adolescent consumes 3 cans per day, caffeine intake can easily exceed over 900 mg (comparable to 9 cups of coffee!)
• Research has suggested that 400 mg or more of caffeine per day can result in nervousness, irritability, sleeplessness, increased urination, abnormal heart rhythms, decreased bone levels, and upset stomach.
• Herbs such as guarana and ginseng can enhance the effects of caffeine. Guarana actually contains caffeine and adds to the total amount. Many of the herbs added to the energy drinks do not have the research based evidence to back up their functional claims.
• Mixing alcohol and energy drinks can be a dangerous combination. Individuals on this mix are more alert but just as intoxicated. In addition, caffeine and alcohol are both diuretics, increasing the likelihood of dehydration and cardiovascular problems.
• A study in the Journal of College Health suggests that energy drink consumption is associated with risk taking behavior such as unprotected sex, substance abuse and violence. Researchers point out that the findings don’t mean the drinks cause the behaviors, rather over consumption should be a red flag for parents that their children might be more likely to take risks.
• A study of 78 youth (11-18 years) found that 42.3% of participants consumed energy drinks.
• Although some beverages are sugar-free, in many the sugar content is comparable to soft drinks (30 g per 8 oz serving). However, since cans often contain 2-3 servings, sugar content could be as high as 90 g per can (equivalent to about 22.5 teaspoons of sugar)! Considering the high rates of obesity, this is another reason to moderate consumption.

Source: Nutrition and Health Info Sheet, produced by Karrie Heneman, and Sheri Zidenberg-Cherr, Nutrition Science Specialist, Cooperative Extension, University of California- Davis at http://anrcatalog.ucdavis.edu/pdf/8265.pdf

Writer: Dan Remley, Assistant Professor, Field Specialist, Food, Nutrition, and Wellness

Reviewer: Susan Zies, Assistant Professor, Extension Educator

Next to football, my favorite thing about fall is apples!  I have my personal favorite variety; what’s yours? Here are a few facts about apples:

• Nutrition – We all know, “An apple a day, keeps the doctor away.”, but do you know why? Apples are delicious, easy to carry for snacking, low in calories (about 80), and they are still very inexpensive. Apples have 4 grams of fiber, including both soluble and insoluble fiber. Soluble fiber actually helps to prevent cholesterol buildup in the lining of blood vessel walls, thus reducing the incident of atherosclerosis and heart disease. The insoluble fiber in apples provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system.  It is best to eat apples with their skin. Almost half of the vitamin C content is just underneath the skin and eating the skin also increases insoluble fiber content.  For complete apple nutrition facts, check out this site: http://urbanext.illinois.edu/apples/nutrition.cfm
• Varieties – Did you know there are more than 7,500 varieties of apples worldwide? How do you ever decide which one becomes a favorite or which one is best for a particular purpose? Apple varieties have different qualities. Apples can be sweet, tart, soft and smooth or crisp and crunchy, depending on the one you choose. Some are perfect for baking, others work better for salads, and some are ideal for eating fresh off the tree. For example, Jonathans are tart, great for baking or eating. Honeycrisps are sweet, crisp, and delicious for eating. Galas are sweet, good for, eating, or salads.  Granny Smith apples are tart and great for baking.  Here is a  wonderful guide to help you know which varieties are best for what you plan to do: http://ohioline.osu.edu/hyg-fact/1000/1402.html
• The Best Place to Buy Apples – If you have the chance, there are benefits to buying your apples locally.
  • Locally grown food is full of flavor.
  • Eating local food is eating seasonally.
  • Local food has more nutrients.
  • Local food supports the local economy.
  • Local food benefits the environment.
  • Local foods promote a safer food supply.
  • Local growers can tell you how the food was grown.

When you know where your food comes from and who grew it, you know a lot more about that food. To find a Farmer’s Market in your area that sells apples, the Ohio Proud website will allow you to enter your county and find a place to buy apples close by. See: http://ohioproud.org/searchmarkets.php

• A Recipe – Fall is a good time to enjoy this recipe for Apple Salad:

3 med apples (unpeeled), cut in chunks

1/2 cup crushed pineapple, drained

1/4 cup celery, diced

2 T raisins

3 T plain yogurt

2 t mayonnaise

1 T pineapple juice

1/8 t cinnamon

Combine apples, pineapple, celery, and raisins. Mix yogurt, mayonnaise, pineapple juice and cinnamon together and blend into other ingredients. Yield: Four 1 cup servings. Calories: 121 per serving.

Written by: Kathryn K Dodrill, MA, CFCS, Extension Educator, Family & Consumer Sciences, Washington County

Reviewed by: Lisa Barlage, Extension Educator, Family & Consumer Sciences, Ross County

Sources:

Apple Nutrition, http://urbanext.illinois.edu/apples/nutrition.cfm

Apple Varieties, http://www.bestapples.com/varieties/index.aspx

Suggested Uses for Ohio Apples, http://www.ohioapples.com/ohio_apples_uses.htm

Apples: A Guide to Selection and Use, http://ohioline.osu.edu/hyg-fact/1000/1402.html

5 A Day Roadside Market Project, http://ohioline.osu.edu/5-a-day/apples.html

Find a Farmer’s Market, http://ohioproud.org/searchmarkets.php

7 Benefits of Eating Local Foods, http://msue.anr.msu.edu/news/7_benefits_of_eating_local_foods

Frequently, college students may not select or purchase the most healthful options while at school. With the major shift in environment and academics, students can put the focus of nutritious eating on the back burner. As a result, several college students tend to gain weight.

Many factors can explain why students may not eat healthfully, including a lack of nutrition and diet education, social pressure, taste, and a lack of exposure prior to coming to college. Students may go for the most appealing, accessible, and easy options which can frequently include energy-dense, nutrient-poor, high-sodium, and high-fat products.

Let’s set the scenario: you are an incoming freshman with an unlimited meal plan. Back home you may have been used to eating home-cooked meals or what your parents provided you, but perhaps for the first time in your life you make all of the selections of what you eat every day. As many dining hall operate, you can basically treat each meal as an all-you-can-eat buffet. The choices are endless and calories never cross your mind. Breakfast could be a healthy choice such as fresh fruit and low-fat yogurt with almonds or it could be bacon, sausage, pancakes, eggs, hash browns, and toast. Which would you choose?

If you were any of the new college students around the country (that are not exactly focused on health), you may have chosen the latter. It’s often hard to keep nutrition and portion sizes in mind when there is such a selection in front of you. What students may not realize at the moment is that making these food choices into their usual dietary behaviors can become an unhealthy habit over time. These poor dietary habits can persist through adulthood, affecting their and their family’s health. Not only do poor dietary choices tend to carry over into adulthood when established at a young age, but they can also affect academic performance in college students. Many studies have found this to be true, noting the extreme importance of a healthy balanced diet while in school.
Social marketing and nutrition advertising in the dining halls have become emerging strategies in influencing students’ dietary choices. These tools can be used to increase awareness and motivate students to select healthier food choices. But, beyond these techniques what can we as parents, grandparents, teachers, coaches and other adult role models do to encourage these young adults to prevent poor eating habits and weight gain. We all know how difficult it can be to lose the weight once it is gained, so prevention is key.

Talking with your young adult and encouraging some good habits early may lead to healthier choices. Some of these include:

• Encouraging calorie free beverages. Many teens and young adults do not realize the number of calories they are consuming simply from their drinks. Encourage water, unsweetened tea, sugar-free sodas, low-fat dairy, or other calorie-free beverages. This simple change can make a huge difference.

• Talk about ways to increase fruits and vegetables in one’s diet. Snacks can be great ways to incorporate more of these daily. Teens and young adults often tend to love dips. Encourage low fat or low calorie dips with fruits and vegetables as a healthy way to snack. www.choosemyplate.org is a fantastic site that offers a plethora of tips on healthy eating as well as a SuperTracker that can help students plan, analyze, and track their diet and physical activity with personalized goal setting, virtual coaching, and journaling!

• Be physically active. This can be easier for young teens and adults on a college campus due to the amount of walking between buildings. Often times the college has a great facility for physical activities to be tried and sustained. Encourage the use of these facilities and ask your teen or young adult about this.

• Finally, talk to your teen or young student about portion sizes. College can be a great social experience and time to try new and different foods. Talk to them enjoying new tastes, but doing so in moderation.

We can all do our part in encouraging healthy behaviors and preventing weight gain. Helping our young adults do that can make a difference in the present and future.

Authors: Shannon Erskine, Dietetic intern/student, Bowling Green State University

Liz Smith, M.S., RDN, L.D. NE Regional Program Specialist, SNAP-Ed, Ohio State University Extension, [email protected]

Reviewer:  Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County, [email protected]

Sources:

Peterson S, Duncan DP, Null DB, Roth SL, Gill L. Positive changes in perceptions and selections of healthful foods by college students after a short-term point-of-selection intervention at a dining hall. Journal of American College Health. 2010;58:425-431.

Wald A, Muennig PA, O’Connell KA, Garber CE. Associations between healthy lifestyle behaviors and academic performance in U.S. undergraduates: A secondary analysis of the American College Health Association’s National College Health Assessment II. American Journal of Health Promotion. 2014;28:298-305.

www.choosemyplate.org

Photo credit: kidshealth.org/teen/school_jobs/college/freshman_15.html

Stress often gets a bad rap. In small doses, stress serves as a motivator to get things done.  It also gives us the ability to run faster and think more quickly when facing an emergency. Yet, if you’re constantly running in emergency mode, your mind and body pay the price.

Protect yourself by recognizing the signs and symptoms of stress and taking steps to reduce its harmful effects. Long-term exposure to stress can lead to serious health problems. Chronic stress disrupts nearly every system in your body. It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, and speed up the aging process.

Many health problems are caused or exacerbated by stress, including:

• Skin conditions, such as eczema

Managing stress is about taking control and taking charge. Take charge of your emotions, thoughts, schedule, and your environment.  Strengthening your physical health will help you cope with the symptoms of stress.

There are a number of techniques that are useful to reduce stress. Here are a few of these ideas:

• Set aside relaxation time
• Exercise regularly
• Eat a healthy diet
• Get plenty of sleep

Find something that calms you and get in the right mindset to face these challenges. Managing your stress will bring balance to your life.  While we may not be able to control all the stressors in our lives, we can change how we react to them!

Writer: Beth Stefura, MEd., RD, LD, Extension Educator, Family and Consumer Sciences, Mahoning County.

Reviewer: Liz Smith, M.S. RDN,LD, NE Regional Program Specialist, SNAP-Ed

Photo:  American Cancer Society

It’s almost summertime and that means backyard barbecues, pool parties, and lazy afternoons in the sun.  Before you head outdoors be sure to apply enough sunscreen to generously coat skin that will not be covered by clothing – at least an ounce (or the amount in a shot glass).  Most people only apply ¼ to ½ of the amount of sunscreen that they actually need.   It should be applied at least 15 minutes before going outside so your skin has time to absorb the lotion.  Be sure to use a broad spectrum water-resistant formula that protects against UVA and UVB rays with a minimum SPF of 30.  Reapply lotion at least every two hours or after swimming or sweating heavily.

Some areas of the body can be particularly vulnerable to sun damage.  Here’s how to protect those danger-prone areas from head to toe:

Scalp:  Hair doesn’t protect your scalp much, especially as hair thins while we age.  Since you can’t really put sunscreen on your head, be sure to wear a broad-brimmed hat made of a tightly woven fabric.

Face:  Noses, tops of ears and lips are very vulnerable to sun damage.  Be sure to use a broad-spectrum sunscreen daily and apply generously to your ears and nose.  Apply lip balm with sunscreen.

Eyes:  Eyes can get sunburned when the sun is reflected off water or snow.  The damage is cumulative which increases the risk of developing cataracts and macular degeneration.  Choose sunglasses that block 100% of UVA and UVB rays with frames that contour your face.  Don’t forget the kids, too!

Back:  The skin on the back is the one of the most common spots for melanoma, the most dangerous skin cancer.  Have a family member or friend apply sunscreen and watch for changes (ragged edges, varying color and sizes larger than a pencil eraser) in moles or other skin lesions.

Hands:  The backs of our hands get exposed to the sun every day, resulting in thin crackled skin with dark spots.  Be sure to wear sunscreen on your hand every day of the year.

Legs:  Women’s legs are a common area for melanoma.  Be sure to wear sunscreen if legs aren’t covered with clothing.

Feet:  Sandals expose skin to the sun causing sunburned feet.  Be sure to reapply sunscreen to your feet if you’re swimming.  Although it is not a common, the soles of the feet can get skin cancer.

Resources:  

https://www.aad.org/media-resources/stats-and-facts/prevention-and-care/sunscreen-faqs

American Cancer Society, Protect Your Skin From the Sun, Stacy Simon, May 11, 2015.

Gannett News, USA Today, May 3, 2015,“Sunny days ahead, so don’t forget to cover up”. 

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

Reviewers:  Cheryl Barber Spires, R.D., L.D., West Region Program Specialist, SNAP-Ed OSU Extension; Beth Stefura, Family and Consumer Sciences Educator, Ohio State University Extension, Mahoning County, Crossroads EERA.

Is this the cry in your home as you walk in the door after a long day at work?  Here are a few ideas to assist with having a healthy meal without spending hours in the kitchen.  And, without a lot of expense of buying prepared or take-out food.  Caution:  It does take a little pre-planning time.

• Make a list before going to the grocery store.  This list should include all you will need to make meals for at least a week.  Some items can be used for more than one meal.  For example, you may cook chicken breasts for one meal but have enough left over to make chicken tacos or chicken casserole for a meal later in the week.  Leftovers can be kept in the refrigerator for 3-4 days or frozen for 3-4 months.  I sometimes freeze my leftover meat or vegetables if I only have a small amount and then make soup at a later date.
• Have nutritious snacks available before the meal.  Whole or cut-up fruits and vegetables are great before the meal and will not spoil the appetite. Keep washed, cut-up fruits or vegetables in the refrigerator for quick use.
• Start with a salad before the main meal is ready to serve.  Doing so will add a healthy dose of vegetables to the meal, and salads can be easy to prepare.
• Prepare the main dish the night before or use a slow cooker.  This way you can plan ahead and not be stressed at the last minute.  You can find ideas here:  http://www.choosemyplate.gov/index.html

By planning meals ahead of time you won’t be as tempted to pick up something on the way home.  You will know what is planned for dinner!  What ideas work for you?  Please share with us.

Author:  Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family and Consumer Sciences, Ohio State University Extension, [email protected]

Reviewer:  Joanna Rini, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Medina County, [email protected]

Resource:

Ohioline, Refrigerator Storage, http://ohioline.osu.edu/hyg-fact/5000/pdf/5403.pdf

You’ve probably noticed the recent increase in fermented foods found in the Natural Food section of your favorite grocery store.  Specialty shops are brimming with expensive gourmet food items such as organic yogurt, kefir, kombucha, and kimchi touting the benefit of fermented foods.  Categorized as “probiotics”, these foods contain live active cultures that are beneficial for health.  But did you know that all foods containing non-digestible carbohydrates are actually fermented in the body and produce similar health benefits?  These foods contain fibers that are fermentable in the colon and are categorized as “prebiotics”, offering  health benefits similar to those provided by probiotics.  These foods are commonly found in most households and include beans, bananas, wheat bran, asparagus, unrefined oats, and barley.

Although fermented foods have been around for centuries, scientists have renewed interest in the impact on health of a diet which includes a combination of prebiotics and probiotics.  While some individuals may have difficulty digesting certain foods containing non-digestible carbohydrates, studies have shown that people who maintain a healthy gut through diet may have a stronger immune system, reduction in colorectal cancer, and improved bowel function.

So what can you do to ensure you eat the right foods to maintain a healthy gut without spending a fortune?

• Try cooking with dried beans.  Soak beans before cooking, changing the water once or twice while they soak.  Use fresh water for cooking the beans and rinse after cooking.
• Try soups and side dishes filled with a good amount of prebiotics including asparagus, onion, jicama, Jerusalem artichoke, sliced berries and bananas.
• Enjoy products made with 100% whole wheat flour. Sprinkle raw wheat bran on cereals and in soups or stews.

Preserving intestinal well-being starts with a balance of intestinal flora.  By eating a diet rich in pre- and probiotics, you’ll feed the intestinal microbiota that help maintain a healthy gut.    

Livestrong.com, What Do Probiotics Do For Your Body? http://www.livestrong.com/article/418612-what-do-probiotics-do-for-your-body/

The Academy of Nutrition and Dietetics, Prebiotics and Probiotics:  The Dynamic Duo, http://www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/prebiotics-and-probiotics-the-dynamic-duoSources

Dry Bean Quarterly, Vol. 5, No. 4

Written by:  Jennifer Even, MEd, RD, LD, Extension Educator, OSU Extension, Hamilton County.

Reviewed by:  Cheryl Spires, RD, LD, SNAP-Ed Program Specialist, Ohio State University Extension, West Region.

Pants getting tight in the waist? Did you know waist circumference is a better gauge of heart disease risk than body mass index (BMI)? When researchers compared people with the same BMI but different waist sizes, they found people with larger waists were more at risk.

Measurements that signal you are at high risk for heart disease are a waist of 35 or more inches for women and 40 or more inches for men. To accurately measure your waist, wrap a measuring tape around your bare abdomen just above your belly button. Exhale and don’t suck in your stomach or pull the tape real tight.

Why is waist size so important? Generally, as your waist size increases so does the visceral fat you have in your body. Visceral fat surrounds your organs and having more increases your risk of heart disease.

Visceral fat produces hormones and other factors which promote inflammation. Inflammation is a key player in the accumulation of cholesterol plaque inside your arteries. More plaque inside your arteries means higher risk of heart disease.

You have probably heard that people who are pear-shaped (carry more weight in their hips and thighs are less at risk for heart disease. Whereas, an apple-shaped (people who carry their weight in the abdominal area are a greater risk.
Why do some people acquire more visceral fat? For some it is genetic, ethnic, and gender related. Mutations in a particular gene can cause your body to produce more visceral fat than people without that gene. Groups of people with a higher propensity for abdominal fat include natives of India and South Asia. Black women and white men also have a tendency to accumulate more visceral fat.

How do you shed visceral fat? Visceral fat is the first fat you lose when losing weight. If you lose 7% of your excess weight, it will help you lower your risk of heart disease. The best way to reduce visceral fat is to eat fewer carbohydrates and be more physically active. To cut back on foods rich in carbohydrates eat less bread, crackers, potatoes, pasta, rice, cakes, cookies, and candy. These foods trigger your body to produce more insulin which signals your body to store fat.

For physical activity, a combination of strength training and aerobic movement is best. Participate in moderate-intensity exercise for at least 150 minutes a week. Brisk walking and strength training are good examples of activity. Exercises like sit-ups or other abdominal exercises are great, but won’t help get rid of your belly.

So, be physically active and cut back on carbohydrates to reduce your visceral fat and your waist measurement. This will help reduce your risk of heart disease, the number one killer of American women and men.

Author: Pat Brinkman, Extension Educator Family and Consumer Educator, Ohio State University Extension

Reviewer: Cheryl Barber Spires, RD, LD, SNAP-Ed Program Specialist, West Region, Ohio State University Extension

References:

Harvard Medical School, [2015]. Harvard Heart Letter, 25(7) 4.

While you can find an app for just about anything you want to track or organize… they are not all created equal. University of Missouri Extension has some tips to help you make SMART choices when selecting health and nutrition apps.

S: What is the source of the app? Is it a research-based source like a University or at least a non-biased organization? You can learn more about an app if it has a website associated with it. Look for things like or contradicting health information and incorrect grammar to indicate poor quality.

M: Does the app meet your needs? If you are tracking food, is the database of foods large enough to reflect the types of foods you eat? If recipes are part of the app, do they reflect the types of food you like to prepare and eat? Do you have the equipment the health app is requiring?

A: What actions will you take? Does the app require you to track something, or maybe encourage social media as a source of support? Does the app provide useful information?

R: What do the reviews say? Take some time to carefully review an app before you download it. What do the professional organizations have to say? Is the app user-friendly? For registered dietician reviews on nutrition apps, check out the Visit the American Academy of Nutrition and Dietetics.

T: Do you have the time? If the app requires tracking, is this something you will take time to do?

Check out this list of suggested apps from Extension research professionals in Missouri and Iowa. Before you spend your time and phone storage space, make sure the app is a SMART choice for you and your health goals.

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

Reviewed by: Joanna Rini, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Medina County

Photo credit: Fairleigh Dickinson University