November 2021

Posted in Healthy People, Healthy Relationships, tagged family, friends, health, humor, relationships, social awareness, social network, support, Well-being on July 6, 2017| Leave a Comment »

There are many different facets of health. We think of health as eating well and exercising, yet health also includes our social interactions and connections.

We all tend to get busy in our lives and lose contact with our friends and family. July is a perfect time to build stronger social ties with family and friends and reach out to others.  Social Wellness encourages us to develop better communications with our friends and family and to spend time nurturing our relationships and ourselves.  Respect yourself and others and develop a solid social support system.  Check in with your family and friends.

On-line social networking has grown because of our need to be connected. It allows us to read status updates and get a glimpse of what is going on with our friends and family.  Yet, it is important to have a full conversation to maintain social wellness.

Grow your social network. Consider your interests and hobbies and you are bound to meet new people that share the same interest.

Social Wellness is important including:

• People who have strong social networks live longer
• People with healthy relationships respond better to stress and have healthier cardiovascular systems
• Healthy social networks improve the immunes system’s ability to fight off infectious disease

Reconnect this month with your friends and family to strengthen your bonds and improve your social wellness. Be Well!

References: https://www.butler.edu/health-wellness/social                                                    http://www.fsap.emory.edu › Workplace Resources › Wellness

Author: Beth Stefura, Ohio State University Extension, Family and Consumer Sciences Educator, Mahoning County

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

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January 23, 2014 by kathygreen24

“What’s in your wallet?” is a great marketing program for a credit card but with all jokes aside; do you really know what is in your wallet or purse?  I bet you don’t!  Take the challenge.  Sit down with a pen and paper and make a list of everything in your wallet.  Do you know your vehicle tag number, credit card numbers, driver’s license number, savings and checking account numbers?

When your purse, wallet or credit card information is lost or stolen, time is the most important thing. A thief will immediately start to use your checks or credit cards.  So, while you are at home looking for credit card numbers they are spending your money as fast as they can.  But there are some things you can do to ease the headache caused by the loss or theft of your wallet or purse.

• Photocopy every card, front and back.  Include all cards including:  credit, debit, car insurance, medical insurance, and Social Security.  On the photocopy write the contact number under each card.
• Make a list of everything you have in your purse, including all the cards, checkbook, cell phone, and camera.
• Beside each item include account numbers, contact numbers, serial numbers, make  of item, and a description.
• List the keys on your key chain.  Store duplicates safe at home.
• Put a copy of your list and the photocopy in a file at your office and one at home.
• Immediately call the police.  This will prove to credit providers that you were diligent. Then call your bank, credit card companies, Department of Motor Vehicles,  Social Security, cell provider, and insurance companies.

Carry Smart.  Do you really need all that stuff in your purse?  With proper ID you do not need to carry your credit cards with you while shopping. Never carry important papers in your purse such as your birth certificate, Social Security card or passport.  Keep an eye on your purse at all times.  It only takes a second for someone to walk by and slip your purse out of the cart. In addition, men should consider carrying their wallets in their front pockets if walking in crowded areas. This will make it harder for pickpockets.

You may not be able to totally protect yourself from a sly, criminal determined to steal your purse or wallet but taking some time today to make an inventory of its’ contents will save you hours of frustration and time if you do become a victim.

Author: Kathy Green, Extension Educator, Family and Consumer Sciences, Ohio State University, Butler County/Miami Valley EERA, [email protected].

Reviewer: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County/Heart of Ohio EERA

Sources:

FDIC Consumer News 6/1/2004

http://www.fdic.gov/CONSUMERS/CONSUMER/news/cnspr04/atm.html

McKinney, C, Ph.D., Know Your Valuable Papers: What and Where  http://ohioline.osu.edu/pdf/l237.pdf

Posted in Healthy People, tagged Farmers Market, Go Local, harvest, Healthy Food Choices, Home grown foods, Local, local foods, Market, National Farmers Market Week, summer vegetables on August 5, 2013| Leave a Comment »

Does anything taste better than corn on the cob or a tomato fresh from the garden? Many of us don’t have the space or time to grow our own but the next best thing may be visiting your local farmer’s market.

The Secretary of the U.S. Department of Agriculture, Thomas J. Vilsack has proclaimed the week of August 4-10, 2013 as National Farmers Market Week. This proclamation encourages the people of the United States to visit a farmers market and to increase awareness of the many important contributions farmers make to daily life in America.

Be sure to plan ahead for your visit to your local Farmer’s Market. This is a great time to taste and explore fresh summer produce – maybe even some fruits or vegetables that are new to you! A few things to remember when visiting your Farmer’s Market:

• Take cash with you in case they don’t accept debit or credit cards. • Bring your reusable grocery bag to reduce the environmental impact of plastic bags. • Take a cooler with you to refrigerate produce if you won’t be going home after your market visit.

• Find out if the market is pet friendly before you take your pet with you.

Buying local is good for many reasons. • Local foods are good for your health. • Local foods are good for your wallet. • Local foods are good for your community.

• Local foods are good for your taste buds.

While visiting your local market, ask the grower if they grew the produce themselves. Some markets have policies about the food being grown by the farmer while others allow vendors to purchase produce to sell.
See if the Farmer’s Market has a website or Facebook page. A visit to their website or page will tell you which vendors will be at the market. You might also want to check out what produce is in season and search for some recipes that will incorporate that produce.

To find out what is in season in Ohio, visit this website:
http://go.osu.edu/OhioProduceSeason

If you want to find a market near you, visit this USDA site to search for a nearby Farm Market: http://go.osu.edu/USDAFarmMarketSearch

This weekend at our local market, I picked up fresh peaches, sweet corn, baby cucumbers and black berries. What a great way to support your local farmers and enjoy the harvest of the summer. Go green, go local and enjoy the fresh flavors!

Sources:
USDA Agricultural Marketing Service retrieved from http://www.ams.usda.gov/AMSv1.0/farmersmarkets Local Foods retrieved from

http://noble.osu.edu/top-stories/why-local-foods-matter

Ohio Produce in Season retrieved from

http://ourohio.org/food/whats-in-season

USDA Farm Market Search retrieved from

http://go.osu.edu/USDAFarmMarketSearch

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

Reviewed by: Marilyn Rabe, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, [email protected]

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Posted in Healthy People, Healthy Relationships, Mindfulness, tagged #BlackFriday, #gardening, #health, #holidays, #joy, #raspberries, #Thanksgiving, #wellness on November 19, 2020| Leave a Comment »

In recent years, Black Friday has come to mean a lot more to me than shopping! Although there are good shopping deals available, I found myself wanting to just be in my little garden on Black Friday. It was there that I accidentally found moments of calm after the storm of preparing for the Thanksgiving holiday which left me often feeling exhausted (yet thankful for family).  This unintentional tradition of gardening on Black Friday began a few years ago when I started turning down shopping trips with my girls in exchange for a quiet moment at home (can you relate?) and found myself wandering out to my very small garden the day after Thanksgiving with no time constraints or schedule!

As I head to the garden, the cold air always feels so refreshing after being indoors in the hot kitchen cooking for days, but I’m always excited to find things that are still growing (I do not “clean out the garden” as suggested by experts).  As I started pulling out plants that had died, I quietly give thanks to the garden for the joy and happiness it brought me throughout the year (especially this year).  This year’s highlights were watching my cone flower that grew so tall and was a glowing pink you can hardly imagine and another highlight this year was finding a new raspberry each day (and eating it right away) from an old raspberry bush growing next to my air conditioner! How could one berry bring so much joy!

During my time in the garden, I also found time to take a few deep breaths and slow my thoughts down and begin to notice what I am (mindfully) seeing …sometimes it is piece of mint still growing or a funky bug crawling in the dirt. It is amazing what our senses do when we slow down and just notice life

And finally, if I find a plant or two that is still green, I dig it up and bring it inside with me to grow for the winter…because plants heal!   Plants offer many benefits to us indoors. They heal and promote good health, and provide so many wonderful benefits to us, so why not bring a few indoors this winter!

And so, as you go about your Thanksgiving weekend during this very crazy, mixed up year, maybe you will also find yourself outside somewhere… noticing life… taking breaths …and finding joy in the garden.

Shari

Author:  Shari Gallup, Family and Consumer Science Educator and Certified Health and Wellness Coach, Ohio State University Extension, Licking County. [email protected]

Reviewer: Beth Stefura, Family and Consumer Science Educator, Ohio State University Extension, [email protected]

Sources:

3. Learning to Keep Calm Info-graphic. Ohio State University Extension.  https://go.osu.edu/keepcalm

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Posted in Healthy People, Healthy Relationships, Mindfulness, tagged #BlackFriday, #gardening, #health, #holidays, #joy, #raspberries, #Thanksgiving, #wellness on November 19, 2020| Leave a Comment »

In recent years, Black Friday has come to mean a lot more to me than shopping! Although there are good shopping deals available, I found myself wanting to just be in my little garden on Black Friday. It was there that I accidentally found moments of calm after the storm of preparing for the Thanksgiving holiday which left me often feeling exhausted (yet thankful for family).  This unintentional tradition of gardening on Black Friday began a few years ago when I started turning down shopping trips with my girls in exchange for a quiet moment at home (can you relate?) and found myself wandering out to my very small garden the day after Thanksgiving with no time constraints or schedule!

As I head to the garden, the cold air always feels so refreshing after being indoors in the hot kitchen cooking for days, but I’m always excited to find things that are still growing (I do not “clean out the garden” as suggested by experts).  As I started pulling out plants that had died, I quietly give thanks to the garden for the joy and happiness it brought me throughout the year (especially this year).  This year’s highlights were watching my cone flower that grew so tall and was a glowing pink you can hardly imagine and another highlight this year was finding a new raspberry each day (and eating it right away) from an old raspberry bush growing next to my air conditioner! How could one berry bring so much joy!

During my time in the garden, I also found time to take a few deep breaths and slow my thoughts down and begin to notice what I am (mindfully) seeing …sometimes it is piece of mint still growing or a funky bug crawling in the dirt. It is amazing what our senses do when we slow down and just notice life

And finally, if I find a plant or two that is still green, I dig it up and bring it inside with me to grow for the winter…because plants heal!   Plants offer many benefits to us indoors. They heal and promote good health, and provide so many wonderful benefits to us, so why not bring a few indoors this winter!

And so, as you go about your Thanksgiving weekend during this very crazy, mixed up year, maybe you will also find yourself outside somewhere… noticing life… taking breaths …and finding joy in the garden.

Shari

Author:  Shari Gallup, Family and Consumer Science Educator and Certified Health and Wellness Coach, Ohio State University Extension, Licking County. [email protected]

Reviewer: Beth Stefura, Family and Consumer Science Educator, Ohio State University Extension, [email protected]

Sources:

3. Learning to Keep Calm Info-graphic. Ohio State University Extension.  https://go.osu.edu/keepcalm

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February 18, 2019 by barton345

One of my new year’s resolutions for 2019 is to move more. I know that to be successful with my goal, I am going to have to incorporate physical activity into my 8 hour work day. Sitting for hours every day depletes my energy and leaves me feeling sluggish.

Being more physically active can reduce coronary heart disease, high blood pressure and type 2 diabetes. Other benefits of being more active include more energy, better sleep, a more active mind, and less stress. These are all beneficial, especially to my professional career, but again, it’s my job every day that is providing the most periods of sitting or sedentary behavior. This is problematic as research has called sitting “the new smoking”, and long periods of sitting have been linked to early death.

With a little effort and creative thinking, I was able to find some ways every day to accomplish my goal and work more physical activity into my time at work. Here are a few ideas to try:

Incorporate What You Like to do in Small Ways at Work: I take a barre class twice a week. In class, we use light weights and a small playground ball. I purchased an extra set for my office, so when I feel the need to move, I can grab them and do a few moves. If barre isn’t for you, grab a yoga ball to sit on, or bring in equipment you use and are familiar with.

Involve Your Office: Chances are good there is someone else in your office with a similar goal. Ask your coworkers to join you, or look for an office challenge to participate in. An office challenge can have the benefits of increasing physical activity, building office unity, and usually will provide an incentive. You could also suggest standing office meetings, which can provide an opportunity for activity but also help increase the productivity of meetings. Standing meetings can be up to 25% shorter than standard meetings!

Incorporate Physical Activity into Breaks or Lunch: Taking a walk during a break or planning to spend part of your lunch walking or taking an exercise class can be beneficial when trying to increase physical activity.

Walk or Ride Your Bike to Work: Consider starting your commute with some physical activity, if you live close enough to work to do so. If walking or riding isn’t an option, try parking a little farther away to increase your activity before and after work.

Consider Your Day: Can you walk over to a coworker instead of sending an email? Is walking and dropping a letter in the mailbox an option instead of adding it to the mail pile? Could you take the stairs instead of the elevator? Be aware of your daily habits and look for opportunities to include activity in the things you do every day.

Set a Timer: Consider setting a timer or alarm reminding you to stand up and stretch or go for a quick walk at certain points throughout the day. If you have a standing desk, use a timer to remind you to use your desk.

Need more ideas to stay active during your workday? Take a look at these exercises you can do from your office, and comment below with whatever strategies you might add to the list!

Author: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension – Miami County, [email protected]

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

Sources:

American Cancer Society (2018). Staying Active at Work. https://www.cancer.org/latest-news/tips-for-staying-active-at-work.html

John Hopkins Medicine. Risks of Physical Inactivity. https://www.hopkinsmedicine.org/healthlibrary/conditions/cardiovascular_diseases/risks_of_physical_inactivity_85,p00218

Lobb, J. (2018). Work it at Work. Live Healthy, Live Well. https://livehealthyosu.com/2018/05/03/work-it-at-work/

Medline Plus. Health Risks of an Inactive Lifestyle. https://medlineplus.gov/healthrisksofaninactivelifestyle.html

Remley, D. (2016). Take a Stand Against Sitting. Live Healthy, Live Well. https://livehealthyosu.com/2016/06/08/take-a-stand-against-sitting/

Rini, J. (2015). Workplace Wellness Trend: Standing Desks. https://livehealthyosu.com/2015/08/13/workplace-wellness-trend-standing-desks/

Taparia, N. (2014). Kick the Chair: How Standing Cut Our Meeting Times by 25%. Forbes. https://www.forbes.com/sites/groupthink/2014/06/19/kick-the-chair-how-standing-cut-our-meeting-times-by-25/#7ea9900535fe

Posted in Healthy People, Healthy Relationships, Mindfulness, tagged #BlackFriday, #gardening, #health, #holidays, #joy, #raspberries, #Thanksgiving, #wellness on November 19, 2020| Leave a Comment »

In recent years, Black Friday has come to mean a lot more to me than shopping! Although there are good shopping deals available, I found myself wanting to just be in my little garden on Black Friday. It was there that I accidentally found moments of calm after the storm of preparing for the Thanksgiving holiday which left me often feeling exhausted (yet thankful for family).  This unintentional tradition of gardening on Black Friday began a few years ago when I started turning down shopping trips with my girls in exchange for a quiet moment at home (can you relate?) and found myself wandering out to my very small garden the day after Thanksgiving with no time constraints or schedule!

As I head to the garden, the cold air always feels so refreshing after being indoors in the hot kitchen cooking for days, but I’m always excited to find things that are still growing (I do not “clean out the garden” as suggested by experts).  As I started pulling out plants that had died, I quietly give thanks to the garden for the joy and happiness it brought me throughout the year (especially this year).  This year’s highlights were watching my cone flower that grew so tall and was a glowing pink you can hardly imagine and another highlight this year was finding a new raspberry each day (and eating it right away) from an old raspberry bush growing next to my air conditioner! How could one berry bring so much joy!

During my time in the garden, I also found time to take a few deep breaths and slow my thoughts down and begin to notice what I am (mindfully) seeing …sometimes it is piece of mint still growing or a funky bug crawling in the dirt. It is amazing what our senses do when we slow down and just notice life

And finally, if I find a plant or two that is still green, I dig it up and bring it inside with me to grow for the winter…because plants heal!   Plants offer many benefits to us indoors. They heal and promote good health, and provide so many wonderful benefits to us, so why not bring a few indoors this winter!

And so, as you go about your Thanksgiving weekend during this very crazy, mixed up year, maybe you will also find yourself outside somewhere… noticing life… taking breaths …and finding joy in the garden.

Shari

Author:  Shari Gallup, Family and Consumer Science Educator and Certified Health and Wellness Coach, Ohio State University Extension, Licking County. [email protected]

Reviewer: Beth Stefura, Family and Consumer Science Educator, Ohio State University Extension, [email protected]

Sources:

3. Learning to Keep Calm Info-graphic. Ohio State University Extension.  https://go.osu.edu/keepcalm

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May 21, 2012 by Pat Brinkman

As the bright sun is shining you put on sunglasses to protect your eyes.   Are you eating to protect your vision?  With age-related macular degeneration the major cause of blindness in older people did you know, what you eat may help lower your risk?

Eating a variety of colorful plant foods and fish can help your eyes, as well as, the rest of you.  Dark leafy greens like kale, spinach, collards, and Swiss chard top the list for being rich in lutein and its cousin, zeaxanthin.  Other green vegetables like peas, broccoli, romaine lettuce, Brussels sprouts, zucchini and asparagus have lower amounts of lutein.  Lutein and zeaxanthin are the predominant carotenoids in both the lens and retina of your eye, helping you to see clearly.

Having a significant cataract between the ages of 65 to 74 is the number one cause of poor vision.  At least half of us will one or have had one removed by age 75.   Those who consume more lutein and zeaxanthin have been found to have a lower risk of cataracts and advanced macular degeneration.   It is believed that it is the lutein and zeaxanthin providing the protection, but it could be something else in the leafy greens that explain the link to healthy eyes.  Those dark green leafy vegetables are nutritional powerhouses with lots of vitamins, minerals and antioxidants.  In one study of women who had high doses of B vitamins lowered the risk of macular degeneration.

Another group of foods that may provide protection for your eyes are oily fish like salmon, sardines, and mackerel.  Many studies have indicated that people who eat oily fish are less likely to have macular degeneration.  Some think it is the omega-3s but it maybe the Vitamin D or selenium or both in the fish.

Be sure to avoid smoking, excess sunlight, and refined sugar and starches.  The refined sugar and starches usually indicate a poor diet which means empty calories are replacing nutrient-rich foods.  For example, if you have a 500 calorie cupcake, bagel, or muffin in place of nutrient dense foods (like vegetables and fruits) you will reduce the amount of vitamins and minerals you would get from the healthier foods.  In this case, you could reduce the amount of lutein and zeaxanthin everyday by as much as 75% of what you otherwise would get from the healthy foods.

Keeping your weight under control will also help your eyes.  An increase in inflammation and oxidative stress is seen in those who are obese increasing the risk of eye disease.

To help protect your eyes eat a variety of fruits, vegetables, especially dark green leafy vegetables and oily fish.  Also keep the sunglasses on when out in the sun.

References:

Mayo Clinic Staff, (2012). Macular Degeneration:  Prevention Downloaded at http://www.mayoclinic.com/health/macular-degeneration/DS00284/DSECTION=prevention

Nutrition Action Health Letter, (2011).  Eat Smart, Which Foods are Good for What, Center for Science in the Public Interest, December 2011, Vol. 38 (10), p.4-5,7

August 22, 2011 by jennyeven

If you pay much attention to health and nutrition news, you’ve probably heard about probiotics.  But for those of you who aren’t familiar with probiotics, here is a basic primer.

Probiotics are live, healthy bacteria in foods that we commonly consume.  The bacteria pass into our digestive tract and promote health by helping digest our food, synthesizing vitamin K, and maintaining the immune system. Although research is still being done, some studies have also shown that probiotics may help regluate inflammation and decrease the incidence of colitis and  inflammatory bowel disease.

Healthy bacteria, or microflora, are frequently found in yogurt and fermented foods such as kefir, buttermilk and sauerkraut.  The most common microbes used as probiotics include lactic acid bacteria and bifidobacteria.  However, some yeasts and bacilli are also used in probiotics.  Since our intestines contain several different species of bacteria, many people believe supplementing that bacteria will help form new colonies of microflora that further benefits health.  In contrast, prebiotics are not bacteria but are typically non-digestible carbohydrates such as soy beans, raw oats, or unrefined wheat which help stimulate the growth of bacteria in the gut that is also beneficial to health.

In addition to fermented dairy/food products, live probiotic cultures are also available in a tablet, capsule, or powder form.  Be sure to check with your medical professional before purchasing a probiotic .   Products vary in quality and purity, as with any supplement.  Check with your physician or the manufacturer for research to support any health claims made by the company.

Source:  Department of Public Affairs, Children’s Hospital, Boston

Author:  Jennifer Even, Extension Educator, Ohio State University Extension, Hamilton County.

Posted in Healthy People, Healthy Relationships, Mindfulness, tagged #BlackFriday, #gardening, #health, #holidays, #joy, #raspberries, #Thanksgiving, #wellness on November 19, 2020| Leave a Comment »

In recent years, Black Friday has come to mean a lot more to me than shopping! Although there are good shopping deals available, I found myself wanting to just be in my little garden on Black Friday. It was there that I accidentally found moments of calm after the storm of preparing for the Thanksgiving holiday which left me often feeling exhausted (yet thankful for family).  This unintentional tradition of gardening on Black Friday began a few years ago when I started turning down shopping trips with my girls in exchange for a quiet moment at home (can you relate?) and found myself wandering out to my very small garden the day after Thanksgiving with no time constraints or schedule!

As I head to the garden, the cold air always feels so refreshing after being indoors in the hot kitchen cooking for days, but I’m always excited to find things that are still growing (I do not “clean out the garden” as suggested by experts).  As I started pulling out plants that had died, I quietly give thanks to the garden for the joy and happiness it brought me throughout the year (especially this year).  This year’s highlights were watching my cone flower that grew so tall and was a glowing pink you can hardly imagine and another highlight this year was finding a new raspberry each day (and eating it right away) from an old raspberry bush growing next to my air conditioner! How could one berry bring so much joy!

During my time in the garden, I also found time to take a few deep breaths and slow my thoughts down and begin to notice what I am (mindfully) seeing …sometimes it is piece of mint still growing or a funky bug crawling in the dirt. It is amazing what our senses do when we slow down and just notice life

And finally, if I find a plant or two that is still green, I dig it up and bring it inside with me to grow for the winter…because plants heal!   Plants offer many benefits to us indoors. They heal and promote good health, and provide so many wonderful benefits to us, so why not bring a few indoors this winter!

And so, as you go about your Thanksgiving weekend during this very crazy, mixed up year, maybe you will also find yourself outside somewhere… noticing life… taking breaths …and finding joy in the garden.

Shari

Author:  Shari Gallup, Family and Consumer Science Educator and Certified Health and Wellness Coach, Ohio State University Extension, Licking County. [email protected]

Reviewer: Beth Stefura, Family and Consumer Science Educator, Ohio State University Extension, [email protected]

Sources:

3. Learning to Keep Calm Info-graphic. Ohio State University Extension.  https://go.osu.edu/keepcalm

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