March 2021

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While on a recent family vacation in another state, my sister ended up in the Emergency Department at a hospital. She had multiple fractures in her foot and ended up in a cast up to her knee. This injury was the result of her long term Type 1 Diabetes. She recently had a heart stent put in and had been walking about a mile a day – for her heart health. Little did she know that she had multiple fractures in her foot. Now it made sense that her foot swelled so much each evening.

This experience showed us the kindness of strangers that I want to share. We experienced several random acts of kindness during this time. Research shows that random acts of kindness and generosity increase happiness in the giver. The medical staff fit her with crutches and instructed her to keep weight off her foot. This sounds like an easy task but it can be challenging to maneuver crutches. She was able to get around but still struggled with the crutches.

The next day she wanted to sit at the pool by the beach to watch family members parasail. If you are mobile, this is easy, just walk in and sit by the pool. It isn’t so easy if you are on crutches. But…. we experienced another act of kindness – a little boy (approximately 10 years old) stood there holding the gate until my sister could get in. A puddle of dirty pool water was inside the gate; his sister saw it, took her towel, and dried the cement so that Debbie didn’t get her cast wet. I looked at the mother and said she doesn’t have to do that with her towel – their mother said, “that’s ok” and let her do it. I was so touched that they knew the importance of being kind to a stranger. Someone in their family taught them to think of others.

Another instance we experienced included having a Physical Therapist Assistant ask if we needed help with the crutches as my sister made her way to the restroom on our drive home. She said the crutches are not the right height for her and asked if we wanted her to adjust them so that they fit. We said, “of course, we need all the help we can get” and she sat down on a bench, took the crutches and adjusted them on the spot. This made it so much easier to maneuver. We told the PT Assistant thanks for asking and she said sometimes she isn’t sure if she should interfere – we told her, yes! Her act of kindness helped us and we were grateful.

Another act of kindness included people holding the doors open as we struggled to move around with the crutches. This happened many times over our last few days of vacation.

Why is it important to share these experiences? As parents or grandparents, you can foster kindness in children. This short YouTube video featuring Dr. Christine Carter, “Raising Kind Kids” from Greater Good Science Center UC Berkeley shares a few key suggestions to encourage kids to be kind.

Are you ready to experience happiness by giving to others? Take this “Random Acts of Kindness” Challenge by doing 5 random acts in one day. Record how you feel and comment on their page. Another fun option is to pass out these Smile Cards. Complete an act of kindness, leave the Smile Card and keep the spirit going!

What are you waiting for? Try kindness today!

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

Reviewer: Tammy Jones, Family and Consumer Sciences Educator, Ohio State University Extension, Pike County, [email protected]

Sources:

Breines, J., Three Strategies for Bringing More Kindness into Your Life, retrieved from: https://greatergood.berkeley.edu/article/item/three_strategies_for_bringing_more_kindness_into_your_life

Carter, C., Raising Kind Kids, Greater Good Science Center, University of California, Berkeley, YouTube retrieved from: https://greatergood.berkeley.edu/video/item/raising_kind_kids

Random Acts of Kindness Challenge, Greater Good in Action, University of California – Berkeley’s Greater Good Center, retrieved from: UC Berkeley’s Greater Good Science Center.  http://ggia.berkeley.edu/practice/random_acts_of_kindness

Smile Cards, KindSpring.org retrieved from: http://www.kindspring.org/smilecards/

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Most people consume vegetables to reap the nutritional benefits.  While most vegetables are better raw, there are a few you should cook instead. Cooking releases nutrients that your body can more easily absorb.  Here are a few vegetables you may want to cook before you consume them.

• Asparagus.  This springtime vegetable is full of cancer-fighting vitamins A, C and E.  Cooking asparagus  increases it levels of phenolic acid, which is associated with reduced risk of cancer.  Drizzle asparagus with olive oil and enjoy!
• Carrots.  Our bodies seem to use more easily the beta carotene in cooked carrots than in raw ones.  Cut into rounds, steam, and serve with a little honey or cinnamon.
• Mushrooms.  Microwaving or grilling can increase antioxidant activity.  After heating them up, slice and add to a salad or sauté and add to an omelet.
• Tomatoes.  Lycopene is better absorbed when the food item is heated up. This may protect against cancer and heart disease.  Slow roasted in the oven at 200 degrees and added to a sandwich sounds delicious.
• Spinach.  Oxalic acid may block the absorption of calcium and iron from raw spinach.  Heat is known to break it down.  Blanch spinach and served under grilled fish with salsa. 

Written by  Beth Stefura, OSU Extension Educator, Mahoning County, [email protected]

Reviewed by  Margaret Jenkins, OSU Extension Educator, Clermont County, [email protected]

References:

https://pubmed.ncbi.nlm.nih.gov/30983210/

https://www.webmd.com/diet/ss/slideshow-raw-cooked-veggie

August 28, 2017 by Daniel Remley

As long as you don’t add gobs of sugar, fat and salt to your garden produce, they will be some of the healthiest fruits and vegetables in your kitchen. However, there are ways to store, preserve, and prepare them so that they can even be healthier.

Phytonutrients are natural compounds derived from plants that can have health benefits when consumed. As opposed to nutrients, omission of phytonutrients in the diet will not cause deficiency symptoms, but including them can have additional health benefits. Some examples include anthocyanins in berries, capsaicin in peppers, and carotenoids in melons, carrots, tomatoes, sweet corn, green leafy vegetables, and green beans.

Nutrients and phytonutrients in the diet are important to our health because they often neutralize harmful substances called free radicals which are thought to be culprits of chronic disease such as heart disease and cancer. They are also helpful in preventing or slowing down inflammatory processes also linked with chronic disease. If you already live with a chronic disease such as diabetes, consumption of fruits and vegetables can help prevent or delay complications such as eye, kidney, or nervous system diseases.

Fruits, vegetables, and their combination of nutrients and phytonutrients likely play a role in preventing or delaying the development of age-related chronic diseases, like cancer and cardiovascular disease. The 2015 Dietary Guidelines recommend that most people consume 2 cups of fruit and 2.5 cups of vegetables per day.

How Cooking or Preserving Can Impact the Nutrition of your Harvest

Cooking and preservation exposes the fruit or vegetable to heat, oxygen and light, all which can degrade nutrient and phytonutrient levels. How do you maximize the levels in your food? Keep reading:

• Boiling—Shorter cooking time minimizes nutrient loss. Consume cooking water or save for later, such as in soups or for cooking rice.
• Steaming—Minimal contact with water helps retain water-soluble nutrients. Light steaming improves the availability of nutrients and phytonutrients.
• Sautéing—Lower temperatures and shorter cooking times minimize nutrient loss. Lack of water during cooking reduces loss of water-soluble nutrients. A small amount of oil can increase availability of carotenoids.
• Roasting or grilling—Compared to other cooking methods with lower temperatures, may result in a higher nutrient loss.
• Canning—Can improve absorption of lycopene (a carotenoid) from tomatoes. Can cause loss of vitamin C.
• Freezing—Results in high nutrient retention. Blanching (briefly boiling) can have small loss of heat-sensitive and water-soluble nutrients.
• Drying—Loss of all water-soluble nutrients, but retains fiber. To maximize nutrient and phytochemicals, a different preservation method is advised.

What’s in your Garden? Nutritional Powerhouses!

Your garden produce have many health promoting vitamins, minerals and phytonutrients. USDA’s MyPlate model suggests that consuming a variety of fruits and vegetables is a key to good health, since nutrients often work together.

Vegetables

• Beets have significant sources of folate, potassium and phytonutrients called betalains, compounds that may prevent the development of heart disease and certain cancers.
• Cruciferous vegetables (leafy vegetables, broccoli) contain vitamin A, vitamin C, folate, and phytonutrients called glucosinolates. Many of these compounds may provide cancer protection, especially for the bladder and prostate.
• Green beans and pea pods have vitamin A, vitamin C, folate and phytonutrients including carotenoids, chlorophyll, polyphenols and saponins. These compounds may prevent development of heart disease and cancers.
• Sweet corn contains vitamin C, niacin, and carotenoids. The compounds in sweet corn are antioxidants and have been demonstrated to slow digestion and control blood sugars.
• Tomatoes contain vitamin A, vitamin C, vitamin K, potassium, and carotenoids. Tomatoes may provide protection from heart disease and certain cancers, especially prostate.
• Green leafy vegetables contain vitamin A, vitamin E, vitamin K, vitamin B6, riboflavin, folate, magnesium, iron, calcium and potassium. Phytonutrients include carotenoids and polyphenols. Compounds in leafy vegetables may prevent cancers and promote bone health.
• Peppers have vitamin A, vitamin C, vitamin B6, carotenoids, phenolics, and capsaicin. Compounds found in peppers may provide cancer protection and improve cholesterol.
• Winter squash, pumpkins and carrots contain vitamin C, vitamin A, vitamin K, vitamin B6, potassium and carotenoids. These compounds are antioxidants, and anti-inflammatory. Health benefits include possible cancer protection and blood sugar control.

Fruits

• Apples, pears and peaches have vitamin A, vitamin K and the phytochemical quercetin, which are all anti-inflammatory.
• Berries contain vitamin C, vitamin K, and have the phytonutrients anthocyanins and ellagitannins. Many of these are anti-inflammatory compounds and are thought to provide cancer protection, especially of the mouth, esophagus, intestine and prostate.
• Melons contain vitamin C, vitamin A, vitamin B6, folate, potassium, carotenoids and polyphenols. These compounds may prevent the development of heart disease and certain cancers.

Source: Ohioline Factsheet HGY 5581: Farm to Health: Maximizing Nutrients and Phytonutrients in Ohio Produce. Retrieved on 8/27/2017 from https://ohioline.osu.edu/factsheet/HYG-5581

Author: Dan Remley, PhD, Assistant Professor, Field Specialist, OSU Extension

Reviewer: Susan Zies, Assistant Professor, Extension Educator, Family and Consumer Sciences, Wood County

Ready to hit the gym for a workout?  Do you need a snack to provide some energy?  What kind of snack is best?  When should you eat it?

You may need a snack if it has been at least two to three hours since you last ate.  If you had lunch at Noon and head to the gym at 5 pm, it would be best to eat a snack.  If you head to the gym first thing in the morning eat some breakfast or a snack before you go, as you need fuel before exercise.

When to eat?  Eating on the way to the gym will not provide your body with the benefits you are seeking.  It is best to eat your snack one to two hours before you head to the gym.  Eating right before does not allow your body to digest and absorb the food, so it reaches your muscles during exercise.  Eat within 1 to 4 hours before exercise and eat a carbohydrate-rich snack according to the American College of Sports Medicine.

What to eat?    Carbohydrate-rich foods are the recommended foods before working out but you may need to balance them with protein and fat.  To prevent a spike in blood sugar, consume some protein and/or fiber with the carbohydrate rich snack.  This can also help with satiety.  Including protein may promote muscle recovery when doing resistance exercises (strength training).   Some examples of healthy pre-exercise snacks include:

• Low-fat yogurt
• Cheese sticks
• Nuts
• Seeds
• Canned seafood in single-serve packs
• Whole grains
• Whole fruits
• Fruit smoothie

How much should you eat?  The closer to your workout the less you should eat.  You will also want to limit fat, protein, and fiber, so the snack can be more quickly digested and absorbed especially if you are doing cardiovascular exercise.

When choosing to eat 2 hours or more before exercise, choose a snack with 200 to 300 calories, depending on your individual needs, such as tuna with cheese and whole-grain crackers or ¼ cup of hummus with whole grain pretzels and 8 ounces low-sodium veggie juice.  If eating 1 hour before, lower the calories to 100 to 200 such as a small whole fruit and 6 ounces of yogurt and if eating just 30 minutes before a workout choose a small whole fruit or other whole grain item.

Be sure to stay well-hydrated.  Water is best unless you are exercising vigorously for more than 60 minutes, then use a sports drink.  Recommendations include:

• Drinking about 2 to 3 cups of water during the 2-3 hours before exercising.
• Drinking ½ to 1 cup of water every 15 to 20 minutes during your workout.
• Drinking about 2-3 cups of water after your workout.

Pay attention to how you feel as everyone is different and you may need to adjust your eating habits. Other factors that may affect your workouts and eating are altitude and hot or cold environments.   Keeping a journal can help you tweak your meals and snacks to optimize exercise. Enjoy your workout!

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

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

References:

American College of Sports Medicine, (2016). Nutrition and Athletic Performance Medicine & Science in Sports & Exercise: March 2016, 48(3)543–568  Available at http://journals.lww.com/acsm-msse/fulltext/2016/03000 /Nutrition_and_Athletic_Performance.25.aspx

Mayo Clinic Staff. (2017). Fitness, Knowing when and what to eat can make a difference in your workouts.  Available at https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506?pg=2&p=1

Tufts University. (2017). Smart Pre-Exercise Snacks, Health & Nutrition Letter, Tufts University.  March 2017 issue.  Available at https://www.nutritionletter.tufts.edu/issues/13_3/current-articles/Smart-Pre-Exercise-Snacks_2109-1.html

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February 24, 2020 by woelfl1

Think about what you share about yourself on social media. Do you make sure there are no photos of yourself with alcohol in hand? Maybe you only share photos from times you feel put together. How do you react when someone “tags” you in an unflattering or embarrassing photo? It is your right to choose what is shared on your social media.

Now consider what you share about your children on social media. Sharenting is a term used to describe an oversharing of information about children on social media. For the first time, young people are growing up to find they have an online presence they had no say in creating. In the United States 92% of two-year-old children already have an online presence and about one-third of these children were first introduced to the online world as newborns.

There are many benefits to parents sharing about their children on social media. Parents can share their pride in their child’s accomplishments or share photos with distant loved ones. Sharing parenting experiences with friends and family can help parents feel supported. However, sharing on social media creates lasting impacts that can follow a child throughout their life. Understanding that while most parents have their child’s best interest in mind, many have not considered how their social media presence can impact their child’s wellbeing and safety. Before sharing about children on social media there are some things you may want to consider:

1. Your privacy settings on your social media sites.

Many social media sites have options that allow users to limit who sees different posts shared. Often users can limit posts to social media friends, or those users designate as close friends. Consider making your settings more private on posts that contain photos or information about children. Also know that people can save things you share and re-share them without your permission.

1. Is there anyone you would not want to have this information about your child?

If the answer is yes, reconsider sharing the information. Examples of information you may want to reconsider sharing include, full name, birth-date, school name, home address, location of child, or phone number. Try looking up yourself or your child online, you may be surprised how much information already exists.

1. Would you be OK if others used this photo without your permission?

While sharing a photo of children in the pool or bathtub may be cute and seem harmless, understand that others who can view the photo can use it for something else you may not approve of. One study found that almost half of all photos found on a pedophile sharing site were originally shared by parents on social media or blogs.

1. Could your child be embarrassed about what is shared?  

The reality is, one day, your child will likely see what has been shared about them on social media. When I google myself, one of the photos that results is an unflattering photo of me in 9^th grade. I wish that this photo could be removed, but it continues to follow me online. Before posting something online consider if you want it to be part of your child’s online presence. Other examples include information disclosed about a child’s diagnosis, behavioral issues, or criminal history that could follow them into adulthood.

1. Are you willing to give your child the opportunity to “veto” what is shared?

In a study that surveyed youth 10 to 17-years-old what their parents shared on social media, it found that most of the youth preferred when the information shared was positive.  They did not like their parents sharing photos that they deemed unflattering, too personal, or highlighted the negative. Chances are you want your child to be viewed as well-behaved, smart, and happy- is what you’re posting supporting that goal?

Taking time to protect children’s online presence can be as simple as taking a moment to consider “would I want this shared if it were about me?” Having a conversation with older children, like the one modeled in this video, could also be a good step toward better understanding between family members as well as better online safety. 

Written by: Courtney Woelfl, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Cuyahoga County.

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

Sources:

Minkus, T., Liu, K., & Ross, K. W. (2015). Children Seen But Not Heard. Proceedings of the 24th International Conference on World Wide Web – WWW 15. doi: 10.1145/2736277.2741124

Moser, C., Chen, T., & Schoenebeck, S. Y. (2017). Parents? and Children?s Preferences about Parents Sharing about Children on Social Media. Proceedings of the 2017 CHI Conference on Human Factors in Computing Systems – CHI 17. doi: 10.1145/3025453.3025587

Steinberg, S. B. (2017). Sharenting: Children’s privacy in the age of social media. Emory Law Journal, 66(4), 839-884.

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Have you ever had a great idea come to you while in the shower? Why is it that the best thoughts seem to occur when we’re not prepared to write them down? For me, my mind seems to be most creative when I’m driving, walking my dog, riding my bike, or doing housework – not when I’m at work or sitting in front of a computer. I have noticed a common theme in these activities: solitude.

The word solitude tends to have a negative connotation, but it is not the same as loneliness or boredom. Loneliness is described as the pain of being alone when companionship is desired. It is something imposed on you by others. Solitude, on the other hand, is something you choose. It is a constructive state, a time of self-reflection and engagement with oneself that often results in innovation and creative thinking. Solitude renews the mind; loneliness depletes it.

Although walking the dog, doing chores and driving are not things I always enjoy doing, these activities do provide me with the opportunity to disconnect from technology and let my mind wander. Taking time to be alone can seem like a waste in the busy, fast-paced world we live in today, but it is more valuable than one might think! Solitude was named one of the ten habits of highly creative people by the authors of the book “Wired To Create: Unraveling the Mysteries of the Creative Mind”. Daydreaming is another habit, which often occurs during simple activities done in solitude such as walking and cleaning.

How might you embrace solitude and provide your mind with space to wander in the midst of your daily life? Maybe you could try:

Going into work early. If you can work an early arrival into your schedule, you may be able to get some quiet work done before your co-workers arrive and new emails start to come in.

Taking short “mental breaks” throughout the day. Step away from your computer every couple of hours to stretch or take a walk, if possible, or to practice mindfulness.

Minimizing distractions. Consider turning off phone and email notifications when you’re working on an important project to stay focused without unnecessary interruptions.

Taking a technology break. Set limits on technology use to enjoy quality time with family or in nature.

Do you have another suggestion for embracing solitude? Share your suggestions in the comment box below!

Author: Jenny Lobb, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, [email protected]

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

Sources:

Kaufman, S.B. & Gregoire, C. (2016). Ten Habits of Highly Creative People. http://greatergood.berkeley.edu/article/item/ten_habits_of_highly_creative_people

Marano, H.E. (2016). What is Solitude? Psychology Today. https://www.psychologytoday.com/articles/200307/what-is-solitude.

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Have you ever had an argument with a friend (boy or girl), sibling, classmate, or spouse who was trying to tell you what to do and you countered with the response “You’re not the boss of me?” I think most of us have thrown that phrase out to someone at some point in time (hopefully you weren’t under 18 and saying it to your parents). But (and this is a big but) have you ever used that phrase on yourself?

As part of a new work-related project, I’ve been thinking about how mathematics can be used to promote health and wellness. I decided to compare the square footage of my mouth to the whole of my body (I know this is a weird segue, but stick with me here).

To figure out the square footage of my body, I used the same formula you use to calculate the square footage of a rectangle (width x length). Our bodies look similar to a rectangle, so I multiplied my height (66 inches) x my width (for most people the widest point is going to be across their hips).  Since my hips measure 39 inches around, and you only need to go across, the final equation was 66 x 19.5.  Using one of the square footage calculators on the internet (remember, these numbers are in inches—you will need to click on inches in the calculation box) generated the information that the square footage of my body is 8.94 square feet.

Repeating the same calculation with my mouth (I went with a 2 x 1 measurement), the result was .01 square foot. So do you see where I’m going with this? In essence, you’re letting a miniscule part of your body tell the rest of it what kind of fuel, and in what quantity, is going to come down the pike. The 99% of your body that doesn’t get to decide what gets eaten should be irate.  It should be yelling at your mouth saying “You’re not the boss of me!”

Let’s be real. When you have a craving for pizza or a hot fudge sundae, it’s not your arms and legs asking for those two items.  It’s your MOUTH!  Now when my mouth wants donuts or a third piece of pizza, I yell at it (mentally) and tell it “you are NOT the boss of me.”  It’s ludicrous that such a small unit of our body has such a huge influence on our weight, our risk for chronic disease, and on psychological issues such as self-perception and self-esteem.

Rebel with a Cause

This defiant attitude towards my mouth (I call it the Pie Hole Rebellion) has enabled me to lose 10 pounds over the last six weeks. I realize we are hard-wired to crave certain foods by other entities in our bodies besides our mouth (brain, eyes, nose, hormones, blood sugar, etc). But for most of us, the mouth is the driver, the “big Kahuna,” the “head honcho” of our food choices. It is the gateway for fuel to gain access to the rest of the body.

I’ve put mine on notice. “My mouth is not the boss of me” is my new mantra. It will occasionally (probably) still try to take charge, but I’m bigger (and meaner). Vive la révolte!

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

Reviewed by:  Beth Stefura, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Mahoning County, [email protected]

Resource:

https://www.calculatorsoup.com/calculators/construction/square-footage-calculator.php

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It’s hard to believe that summer is coming to an end.  The family day trips to the amusement park or zoo, and our time lazing around the pool will soon be over until next year. Do you find the transition from summer into the routines of the school year difficult? I find that I sometimes struggle with the back-to-school schedule more than my two children (who are now a freshman and a sophomore in high school). Because of my struggles, I want to share some tips from Kids.gov  and USA.gov. Both sites create and organize timely, needed government information and services that is accessible anytime, anywhere, via your channel of choice.

• Ease into the School Routine
  • Start going to bed and waking up on a schedule similar to the school year. Remember that teens need 9-10 hours of sleep per night, school age children need 10 hours and preschoolers need 11-12 hours.
  • Make a family docking station in the living room or kitchen for mobile phones and electronics.  By not allowing these in the bedrooms, teens and pre-teens will get a better night’s sleep.  You can also set a house rule that phones may not be checked until the morning routine is complete. Purchase a cheap alarm clock if you hear,  “I need to have my phone/tablet/etc. in my room because it has my alarm on it.”

• Teach Time Management
  • Routine is very important. Talk to your children and set a daily schedule together and follow it.  Don’t forget to include wake-up, showering, teeth brushing, homework, (outdoor) play time/physical activity, screen-time, reading together, family meals, and bed time. If something unscheduled comes up, see if other things can be adjusted to accommodate it.
  • Use pictures for your preschoolers and early readers and a checklist for the pre-teens and teens. Don’t forget to agree upon the outcomes if the schedule is followed (a special privilege) or if it is not (a consequence). Your weekend schedule will most likely be different so map that out too.

• Pack a Nutritious Lunch
  • A well-balanced meal will help provide the nutrients to get through the long days.
  • It helps to allow your children choices when packing their lunch.  Allow them to pack their lunch (and even yours), so that together your family is making the choice to eat healthier.

• Listen
  • Talk to your children about what’s coming up in the next few weeks.  Talk through the schedule and the changes that will be happening as school starts. Listen to their excitement and their fears. Make a plan together for having the best school year yet.
  • Don’t forget to check in with them each day and listen for what they say (and what they don’t say, especially with the pre-teens and teens).
• Shop Smart
  • Pick up the school supply list now and take advantage of the many sales and coupons that are available.  Use your mobile device to download coupons and always ask if a store has any coupons available.  Check the closets before you head out shopping and only purchase what you need.  
  • Take advantage of  Ohio’s tax free weekend for more savings: August 4-6.

Good luck getting back into the swing of the school year. May your school year be blessed with many wonderful memories! Enjoy every teachable moment and find something fabulous in each day!

Written By: Jami Dellifield, Family and Consumer Sciences Educator, Ohio State University Extension, Hardin County

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

Sources:

https://kids.usa.gov/parents/health-and-safety/back-to-school/index.shtml

https://www.usa.gov/features/get-ready-for-school-8-tips-for-parents-from-kid

s-gov

Ohio

http://health.uncc.edu/news/electronic-devices-may-hamper-teens%E2%80%99-sleep

https://www.cps-k12.org/families-students/health-wellness/healthy-lunches/teens/lunches

Photo:

https://pixabay.com/en/school-holidays-recovery-leisure-1549880/

June 15, 2020 by Michelle Treber

It seems that everyone is posting on social media how they are de-cluttering, cleaning out, donating, or giving away items. Have you joined this effort? If not – check out these easy ideas to help you get started.

When you see the perfect space – neat and orderly, how do you feel? Take a moment to think about your style of cleaning and de-cluttering. Do you tackle the entire job? Do you take it a small section at a time? Do you avoid it at all costs? Let’s think about your closet and how you might tackle it.

I like to de-clutter at the beginning of each season. It is the perfect time to look at clothes, pick the favorites and get rid of things you do not enjoy wearing. If they don’t fit, are torn, or just don’t work anymore, get rid of them! As you select what you are going to wear for the day, inspect an item or two in your closet and decide – do you want to keep or give them away? If you don’t want it anymore, put it in a give-away bag. Take it to your car or garage so that it is out of sight and ready to donate. This quick strategy can help you clear out your closet. Many people suggest taking everything out of your closet and purging – this works great, but you may feel overwhelmed with this approach to clear out your closet. Up front I want to acknowledge that I am a work in progress. I will not profess to having a neat and orderly home, but I am making strides in this area.

While researching information for this blog, I found a great way to help us donate items that have sentimental value to us. What is it? It is simply taking a picture of the item before donating it! Does this sound too simple? Check out this short video shared by Ohio State University Professor Rebecca Reczek for insights into this simple strategy.

What is your next step? Just start! – I like this quick list of 101 items to help jump start your de-cluttering. Can you eliminate any of these from your life? IF you are ready, get rid of the items and move on.

Visit the University of Illinois Extension website for more detailed information on Dealing with Clutter.

Organized Living Space

Remember, find an organizing style that works for you and get started today! Soon your area will be neat and organized!

Do you have an idea that works for you? If so, share it in the comments below.

Sources:

Dealing with Clutter.  https://web.extension.illinois.edu/clutter/dealing.html

Keep or Toss Card. Adapted from University of Illinois, Clear the Clutter: https://web.extension.illinois.edu/clutter/clearing.html

Reczek, R. (2017). Scientists find clever way to help you de-clutter your home. Retrieved from: https://news.osu.edu/scientists-find-clever-way-to-help-you-de-clutter-your-home/

Rupp, M. (2020). De-clutter List. Available: go.osu.edu/declutterlist

Photo credit:

Image by Jean van der Meulen from Pixabay

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

Reviewer: Pat Brinkman, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fayette County, [email protected]

February 18, 2016 by Michelle Treber

Cauliflower

In the same way you used to roll your eyes and tune out your mother when she said “eat more vegetables and fruits,” your eyes will probably glaze over at yet another reminder. But of all the health messages we receive on a daily basis, this one really is one of the easiest to assimilate, and it can make a huge difference in whether or not you will develop a chronic disease.

Why should you eat more vegetables and fruits? Research shows that eating a diet rich in vegetables and fruits may reduce your risk for cardiovascular disease–and that includes both heart attack and stroke. It may also (1) provide protection against certain types of cancers; (2) help you maintain or lose weight; and (3) enable you to consume more fiber, which keeps you feeling full and aids in elimination.

Not sure how much to eat? Just fill half your plate with vegetables and fruits. Sound too simple?  That’s because it is! Just remember to select whole fruits (instead of juice) and vary your veggies.

To help you get there, one vegetable in particular you might want to reconsider is cauliflower. It is the flower of the plant; growing in tight, compact clusters. This mild white vegetable is available fresh or frozen. Most of us eat cauliflower raw with dip or steamed as part of a vegetable medley. I personally love it steamed with broccoli, carrots and onions. It is colorful and tasty, and steaming seems to bring out a mellower flavor.

Why should you eat cauliflower?

Want a new way to enjoy this vegetable from the cabbage family?

• Make low-calorie “mashed potatoes” with cauliflower.
• Roast it for a crunchy unique flavor. I added a dash of smoked paprika for more flavor.

  Roasted Cauliflower

• Try cauliflower pizza crust – great if you eat gluten free or are watching your calories.
• Make stir-fry using cauliflower as one of the vegetables. Stir-fry onion, garlic, and cauliflower, then add flavor with low sodium soy sauce. After the vegetables are crispy, add two beaten eggs. Heat until eggs are firm, and then serve with brown rice and quinoa.

  Stir -Fry

• Enjoy Cauliflower-Cheese Soup on a cool winter day.
• Try this kid friendly and cute idea, named “Hiding Rabbits”.

Hiding Rabbits

One head of cauliflower can yield about 10 ½ cup servings.

So… I challenge you that next time you are at the grocery, pick up a head of cauliflower and find a new way to enjoy this healthy vegetable.

Sources:

https://news.illinoisstate.edu/2015/11/healthy-eating-getting-creative-cauliflower/

http://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html

http://choosemyplate.gov

Photo Credits: Doug Wilson

Michelle Treber

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

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