May 2022

October 29, 2012 by Pat Brinkman

With the colder weather it seems more people develop colds.  Who’s likely to catch a cold?  Are there ways we can avoid catching a cold? 

When researchers expose healthy people to cold viruses, 85 to 90 percent become infected, but only about half will develop cold symptoms.  So why do some get sick and others don’t?

Interestingly, a weak immune system doesn’t have anything to do with you getting a cold.   Healthy people catch colds, too.  Age and time of year can increase your chances of getting a cold.  However, we don’t have much control over these.   Ways to improve your chances of preventing colds include:

• Wash your hands.  Make sure to wash your hands often and thoroughly especially, when around others that have colds.
• Have a positive personality.  Positive people were not as likely to get a cold or the flu and those who did reported milder symptoms.
• Avoid stress.  Stress lasting a month or more, increased the risk of developing a cold by as much as five times.
• Get seven hours of sleep.  Those who slept at least seven hours or more were less likely to develop colds.  Getting less than seven hours of sleep increased the risk of developing a cold by three times.
• Be physically active.  The more people exercised during the fall and winter, the fewer colds, headaches, and fevers they got.    If they did get ill, their symptoms were milder.
• Keep items clean.  Clean and sanitize your kitchen and bathroom countertops.  Periodically, wash your children’s toys

If you do develop a cold most symptoms will clear up in four to seven days, whether you have treatment or not.  For babies and young children, you may want to consult your doctor on how to treat a cold.   In most cases no doctor visits are necessary.  Over-the-counter cold medications don’t cure a cold or send it packing.  Many medications have side effects, so check them out carefully before you take one.

Home remedies that may make you feel more comfortable include:

• Drink lots of fluids.
• Get extra rest.
• Keep your room temperature warm and humid.  However, it’s important not to overheat the room.  If you do use a humidifier, make sure you clean it regularly to prevent bacteria growth.
• The use of nasal saline drops may help.
• Eat some chicken soup.  It can help relieve cold and flu symptoms.
• Gargle with saltwater to soothe your throat.

Here’s to hoping that the cold and flu germs stay far away from all of us.  Now is the time to wash our hands often, clean the countertops, be physically active, get 7 hours of sleep, stay positive and try to avoid stress.  Hopefully, these tips will work.

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

Reviewed by:  Cheryl Barber Spires, Extension Educator Family and Consumer Sciences, Ohio State University Extension

References:

Mayo Clinic Staff [2011].  Common Cold, Available online at http://www.mayoclinic.com/health/common-cold/DS00056/METHOD=print&DSECTION=all

Schardt, David. [2011]. “ Achoo! How to Avoid Catching a Cold”  Nutrition Action Health Letter, March 2011 p. 8-9.

Many of us today are trying to find health tips for lowering cholesterol, lowering blood sugars, reducing arthritis pain and yes boosting our memory.  Many households in North America or Europe have cinnamon in their their cupboards.

 Cinnamon is the brown bark from  the cinnamon tree, which when dried, rolls into a tubular form known as a quill. Cinnamon is available in either its whole quill form (cinnamon sticks) or as ground powder.

Are all Cinnamon’s the same? What is the Best?

Cinnamon is one of the oldest spices and most popular spices, and has been used for a millennia both for its flavoring and medicinal qualities. The two major types of cinnamon used are Cassia and Ceylon cinnamon. Ceylon cinnamon is known as “true cinnamon”. Ceylon Cinnamon is NOT the kind of cinnamon that is normally sold in the spice section at your local supermarket.  Cassia is the one seen most often.   Cassia cinnamon contains coumarin, the parent compound of warfarin, a medication used to keep blood from clotting. Due to concerns about the possible effects of coumarin, in 2006, the German Federal Institute for Risk Assessment warned against consuming large amounts of cassia cinnamon.

Let’s Get to Using the Cinnamon!

Studies have shown that just ½ teaspoon Ceylon cinnamon added to cereal, oatmeal, toast, tomato sauces or on an apple can have many health benefits. These are just a few of the many ways you can add cinnamon to your meals. You might have your own special recipes!

• Lowers Cholesterol: Studies have shown cinnamon may significantly lower LDL “bad” cholesterol, triglycerides and total cholesterol.
• Reduces blood sugar levels thus improving those with Type 2 Diabetes.
• Heart Disease: Reducing blood pressure.
• Fights Cancer: A study released by researchers at the U.S. Department of Agriculture in Maryland showed that cinnamon reduced the proliferation of leukemia and lymphoma cancer cells. Besides, the combination of calcium and fiber, Cinnamon can help to remove bile, which prevents damage to colon cells, thus prevents colon cancer.
• Tooth decay and mouth freshener:  Treat toothache and fight bad breath.
• Brain Tonic: Cinnamon boosts the activity of the brain and hence acts as a good brain tonic. It helps in removing nervous tension and memory loss. Also, studies have shown that smelling cinnamon may boost cognitive function, memory; performance of certain tasks and increases one’s alertness and concentration.
• Reduces Arthritis Pain: Cinnamon spice contains anti-inflammatory compounds, which can be useful in reducing pain and inflammation associated with arthritis. A study conducted at Copenhagen University, where patients were given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning had significant relief in arthritis pain after one week and could walk without pain within one month.
• Itching: Paste of honey and cinnamon is often used to treat insect bites.

Share with us how you enjoy cinnamon! Enjoy the benefits of cinnamon today!

Resources:

http://nccam.nih.gov/sites/nccam.nih.gov/files/Herbs_At_A_Glance_Cinnamon_06-13-2012_0.pdf?nav=gsa

http://www.naturalfoodbenefits.com/display.asp?CAT=6&ID=113

http://naturalfamilytoday.com/nutrition/what-is-the-best-cinnamon-ceylon-vs-cassia-cinnamon/#ixzz2sfWvjw5w

http://care.diabetesjournals.org/content/26/12/3215Alam Khan, MS, PHD, Mahpara Safdar, MS, Mohammad Muzaffar Ali Khan, MS, PHD, Khan Nawaz Khattak, MS and Richard A. Anderson, PHD. “Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes”. Diabetes Care. December 2003 vol. 26 no. 12 3215-3218. Accessed October 14th 2013.

Source: George RC, Lew J, Graves DJ. Interaction of Cinnamaldehyde and Epicatechin with Tau: Implications of Beneficial Effects in Modulating Alzheimer’s disease Pathogenesis. The Journal of Alzheimer’s disease. 2013.

Memorial Sloan-Kettering Cancer Center website: “About Herbs: Cinnamon.” Reviewed by Kimball Johnson, MD on October 13, 2012

Author: Marie Economos, Family and Consumer Sciences Educator, Ohio State University Extension, Trumbull County, Western Reserve, [email protected]

Reviewer:  Liz Smith, M.S. R.D. L.D. NE Regional Program Specialist SNAP-ED, Ohio State University Extension

February 20, 2012 by marilynrabe

February is celebrated as American Heart Month to bring awareness of the impact of heart disease and to suggest lifestyle changes that can help us to have healthier hearts.

The Center for Disease Control (CDC) reports that cardiovascular disease is the leading cause of death in the United States; one in three deaths are from heart disease and stroke. This averages to 2,200 deaths per day!

Almost all of us have been affected by heart disease in our own lives through the loss of a parent, sibling, spouse, or friend.   Heart disease and strokes also are the leading cause of disability which prevents us from working or enjoying everyday activities.

As one way to help us fight back against heart disease, the CDC has created the “Million Hearts” program. The goal of this program is to prevent 1 million heart attacks and strokes by the end of 2016 by educating us on how to make heart healthy choices.

Each of us can help prevent heart disease for ourselves and our families by understanding the risks and taking the following steps:

• Take the Million Hearts pledge at www.millionhearts.hhs.gov
• Be physically active for at least 30 minutes most days of the week
• Make your calories count by eating a diet high in fresh fruits and vegetables and low in sodium and trans fats, and cholesterol.
• Know your ABCs:

Aspirin – ask your doctor is you should take one every day

If you have high Blood pressure or Cholesterol, get effective treatment.

If you Smoke, get help to quit.

Remember, making small changes in your diet and physical activity level can help you to live a longer, healthier life.

Source: The Center for Disease Control and Prevention, Be One in a Million this American Heart Month,  http://www.cdc.gov/features/heartmonth/

Author:  Marilyn Rabe, Extension Educator, Family and Consumer Sciences,Ohio State University Extension.

September 20, 2018 by Michelle Treber

I enjoy walking during my lunchtime. When I do, this break away from my desk refreshes me. It helps me re-focus as I breathe in the fresh air and take a few minutes to get out of the “work mode”.

A few weeks ago, while crossing the railroad tracks behind my office, I noticed that someone ran through the railroad crossing bar in their haste to “beat the train”.  I see this happen every few weeks – someone hears the signal that a train is approaching; they speed up and try to get through the tracks before the cross bar comes down. It always surprises me that we are in such a hurry that we would risk our lives to save a few minutes.

As my picture shows, the person made it through without being hit by a train but they damaged the safety bar at this railroad crossing – I’m sure their car was also damaged. We called the number of the RR company and the sheriff to report this violation.

I saw another example of stress, haste and anxiety during my morning commute this week. While at a red light, I glanced over at the driver beside me. She covered her face/eyes with her hands as she realized something that she remembered she needed to do. She pulled into a place of business to text, turn around or get re-focused. I was happy she decided to pull over and handle the situation she faced. This was a safe solution to her dilemma.

Why is this important? In the frantic pace of our lives, we make quick and impulsive decisions that may affect many lives in a negative way. Check out these stats from the National Highway Traffic Safety Administration (NHTSA) at U.S. Department of Transportation:

Three out of four crashes occur within 25 miles of a motorist’s home.  Fifty percent of all crashes occur within five miles of home.

A calculation of NHTSA statistics on the rate of deaths per collision in vehicle/vehicle crashes versus the Federal Railroad Administration statistics of deaths per collision in vehicle/train crashes reveals:

A motorist is almost 20 times more likely to die in a crash involving a train than in a collision involving another motor vehicle. 

What can you do to pause the hectic pace of your life? 

• Practice a savoring walk where you avoid distractions and focus on your surroundings.
• Explore mindfulness practices to help you tame your mind, relax, or re-focus.
• Slow your pace and practice walking meditation. This relaxed pace can help you focus on your surroundings and the sensations you experience.
• Try a relaxing activity. Tai Chi, meditation, yoga or focused breathing can help you cope with stress.

How can you pause and savor your life? Share your comments below.

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

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

Sources:

https://ggia.berkeley.edu/practice/walking_meditation

https://ggia.berkeley.edu/practice/savoring_walk#

https://hms.harvard.edu/sites/default/files/assets/Harvard%20Now%20and%20Zen%20Reading%20Materials.pdf

https://livehealthyosu.com/2016/04/11/taming-stress-using-stress-busters/

https://www.nimh.nih.gov/health/publications/stress/index.shtml#pub4

https://oli.org/about-us/news/collisions-casulties

https://oli.org/education-resources/driving-safety-tips

https://wexnermedical.osu.edu/integrative-complementary-medicine/mindfulness-practices

March 3, 2011 by lisabarlage

Many of us take a family vacation or have family members who travel over Spring Break. Do you have plans this year? I usually just go to visit family members, but since I have sisters in three different states – even that can involve air travel and doesn’t usually happen just over a weekend. Let’s make this year’s trip memorable by planning ahead so that everyone is safe.

Travel Tips:

• Before you go let a trusted family member or neighbor know how long you plan to be gone so they can pick up mail or packages and make sure your house looks lived in by carrying in trash cans, etc. • Plan for a successful trip – refill your prescriptions and take a few extra days of medication with you – you never know if a storm or overbooking may delay flights. Take a few basic over-the-counter medications with you; something for a headache, stomach problems, and some anti-biotic cream with bandages are good basics to start with. Be sure to pack comfortable walking shoes too, not just sandals or flip-flops.

• If you are traveling over-seas, check the State Department web site for potential travel warnings or dangers. They update this list regularly. http://www.travel.state.gov/travel/cis_pa_tw/tw/tw_1764.html

• Include some active time on your trip, but don’t over-due it. Plan days with walking, swimming, boating, dancing, and more – but if you haven’t exercised lately – start out slow and in little blocks of time. Nothing is worse than spending half of your trip on your back in the hotel room because you pulled a muscle playing beach volleyball. • Protect yourself from the sun! Be sure to pack your 30 SPF sunscreen, 100% UV ray protection sun glasses, and a wide brimmed hat. I know many people who have spent part of their trip at the emergency room because of sun poisoning and I don’t ever plan to be in their shoes. When you go out grab a bottle of water to keep yourself hydrated too. • If you are swimming or boating – listen during any safety drills. Wear life jackets on boats and check for other safety equipment. • While part of the fun on vacation is trying new foods – you need to be cautious about over-doing it on fats, sodium, alcohol, and sugars. Be sure to also include healthy foods; fruits, veggies, and low-fat dairy each day. Many vacation rooms include small kitchens now which can be stocked with fresh fruit, bottled water, fresh veggies, and milk that you pick up at the local store. Not only will you include these healthier foods in your diet – you will also probably save money by having snacks foods ahead and not buying from vending machines. Don’t forget to pack a small insulated cooler/bag in your suitcase – you can use it to take bottles of water or bags of grapes on day trips. • Limit the amount of cash you carry and only bring credit cards you plan to use. Leave store cards at home – you can carry a smaller purse and limit your risk of identity theft. Leave expensive jewelry at home; take the costume stuff or just a few basic accessories on your trip. • Always park your car in well lit areas and limit the amount of suitcases, maps, and other travel related items that are in plain view in the car. Even though GPS can work great – a map for back up is a good idea – no technology works all of the time.

• Don’t post your vacation pictures on social media sites until you are safely home. No reason to let everyone know that your home is uninhabited.

By planning ahead and doing a little research you can have a safe, fun trip with plenty of adventure – but no injuries.

Source: Centers for Disease Control and Prevention, http://www.cdc.gov/family/springbreak/

Author: Lisa Barlage, Extension Educator, Family & Consumer Sciences.

August 13, 2012 by Pat Brinkman

School starting makes me think of football, soccer, and other fall sports.  Sports provide benefits in many ways.  They increase physical coordination, fitness, self-esteem, teamwork, and self-discipline. Children and adults can benefits both physically and psychologically from playing sports.

With growing bodies which are still developing coordination, children are more susceptible to sports injuries.  Half of all the sports injuries could be prevented with proper safety gear, sports rules that help prevent injuries, and changes to the playing environment.

What can you do to prevent injuries?

• Make sure your child is wearing the appropriate safety gear and equipment
• Check to make sure the playing environment is safe
• Enforce safety rules or make sure they are being followed.
• Make sure your child and others are staying hydrated during and after playing.

Safety Gear and Equipment

Make sure your child and others have the sport-specific safety gear they need and make sure they use it.  Make sure the gear fits correctly (mouthguards, pads, helmets).  The equipment should be appropriate for their age and size and be in good working condition.  The playing area should be free form debris and water.

Physical Checkup

It’s important that all children and adults have a physical sports’ checkup before they start to play sports.  These physicals help reveal physical strengths and weaknesses which can help determine which sports are appropriate for your child.

When is a child ready to play sports?

The American Academy of Pediatrics (AAP) recommends children begin participating in team sports at age 6 or when they understand the concept of teamwork.  Starting a child too young will not benefit the child physically.  Each child is different so base your decision on the following:

• Age
• Weight
• Build
• Physical development
• Emotional development
• Child’s interest in the sport

Staying hydrated is important

Sweat lost during sports needs to be replaced with equal amounts of fluids, usually 1 to 1-1/2 liters per hour of intense activity.  When participating in sports you or your child should be drinking fluids before, during, and after each practice or game.  It is best to avoid carbonated drinks and drinks with caffeine.

(Reference: Sports Safety, Ohio State University Medical Center Patient Care materials)

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

August 16, 2012 by bethstefura

As the 2012 London Olympics have drawn to a close, we watched in awe of the dedication and determination of these athletes and maybe became a little envious of their amazing strength and physical condition.

We may never make it to the Olympics, yet we can easily incorporate some of these healthy strategies into our daily schedules.

Cycling

Cycling provides a great lower body work out which provides strength and muscle tone. Cycling build stamina and improves cardiovascular health. Cycling is a great way to get around and is easier on our joints than running.

Swimming

Swimming provides a full body workout that is a calorie burner. Propelling through the water is a great resistance exercise that helps improve flexibility and is also easy on your joints.

Beach Volleyball

As we watched the USA Beach Volleyball team compete, we couldn’t help but notice what great physical condition they all were in. Volleyball is a fun workout that provides an excellent strength training exercise.

Most importantly, set goals. This will help you stick with the program and see success. Do you want to slim down? A routine of cardiovascular endurance exercise and focusing on nutrition will help you meet your goals. If you want to increase your cardiovascular endurance, try swimming, cycling, and running. If you are limited on the time you have available to work out, try circuit training, which consists of a series of resistance training exercises performed on right after the other, with limited rest.

Even now that the Olympics are over, don’t prop up your feet up on the ottoman for reality TV! Get moving to maximize the inspiration so many of us gained over the past two weeks and go for the gold in exercise training!

Written by:  Beth Stefura,  Extension Educator, The Ohio State University Extension

Source:  Academy of Sports Medicine

Hot chocolate is my favorite drink during the fall and winter months. The snow was falling outside and I was anxious for my 1^st cup of the New Year. However, I made a New Year’s Resolution to be healthier and watch my sugar intake. Have you ever taken time to stop and read the nutrition label on a box of hot chocolate?  The first two ingredients are sugar and corn syrup. Cocoa is not listed until the fifth ingredient. My once loved drink was slowly adding weight to my body. One cup of hot chocolate can contain anywhere from four to seven teaspoons of sugar. Since my favorite way of making mine is with reduced fat milk and using original hot chocolate packaged mix I was drinking SEVEN teaspoons of sugar in one cup!

I was not going to let one little drink ruin my goal of becoming healthier. I set out to find a better option. Standing at the grocery store my mind was overloaded with all the different options. All too many times we believe what we read on the outside of the box instead of taking the time to read the nutrition label. No sugar added had to be better for me right? It should have fewer calories. Or what about the all-natural versions where you can pronounce all the ingredients?  There aren’t any added sweeteners or artificial flavors in them. What if I pick the dark chocolate flavor? Dark chocolate has antioxidants so that hast to be the best option. What about my whipped cream or marshmallows on top?

So what is a person to do when they still want that cup of hot chocolate but are trying to be healthier? The American Heart Association offers some suggestions on how to trim the calories by using fat free milk, low sugar hot chocolate packets and a minimal amount of toppings. If you would prefer, make it yourself so you can control the amount of sugar. Chances are you probably already have the ingredients in your kitchen. By personally controling the amount of sugar you are using it’s no longer the number one ingredient. Start with taking your favorite hot chocolate recipe and only use half the amount of sugar. It will not seem as sweet but you can add cinnamon, nutmeg or vanilla extract to help give it that extra something special. For a greater depth of flavor try simmering a cinnamon stick with your milk. Maybe you are looking for a recipe that is a sophisticated, European-style of hot chocolate which is thick and rich.

A healthier version of hot chocolate is very doable and in moderation has great health benefits. After all cocoa beans do come from seeds of a fruit that is grown on trees in tropical forests. That makes chocolate a fruit right?

Source: Gampel, S., & Bobroff, L. B. (2010, October). Dark Chocolate Benefits. Retrieved from http://edis.ifas.ufl.edu/pdffiles/FM/FM38300.pdf

Source: Core, J. (2005, April 4). In Chocolate, More Cocoa Means Higher Antioxidant Capacity . Retrieved from http://www.ars.usda.gov/is/pr/2005/050404.2.htm

Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, [email protected]

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

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March 14, 2012 by bethstefura

We all love a cold refreshing drink with a meal, after physical activity or as a snack.  Sodas, sweet tea, energy drinks and other sugary drinks taste great; yet contain a lot of calories and no nutrients.  What you drink makes an impact on your health.  Do we stop and think about how much sugar we drink daily?  Do we really want to drink these extra calories daily?

Americans consume 200 to 300 more calories each day than we did 20 years ago.  Nearly 50% of this increased calorie consumption is from sugar-sweetened beverages, Drinking one soda a day can equal an extra 25 pounds per year.

Sodas are getting bigger.  Super-sized sodas can be as large as 4-5 regular cans.

• 20 oz. soda contains 17 teaspoons of sugar
• 16 oz. Iced Mocha contains 14 teaspoons of sugar
• 16 oz. Apple Juice contains 13 teaspoons of sugar
• 20 oz. Sports Drink contains 12 teaspoons of sugar
• Water contains 0 teaspoons of sugar

Next time you pour yourself a drink, don’t pour on the pounds!  Drink plenty of water and add cut up fresh fruit for added flavor.  If you drink juice, add some water or seltzer to cut calories and sugars.  Skip sports or energy drinks and choose water.  This will quench your thirst.  Read labels and menu boards to learn how many calories and sugars are in your favorite drinks.

Written by:  Beth Stefura, Extension Educator, Ohio State University Extension

Sources:  nyc.gov/health

May 10, 2012 by linnettegoard

When the weather warms my thoughts turn to fresh fruits and vegetables.  They can be fresh from the garden, farmer’s market or produce department in your local grocery store.  Here are some tips for selecting the best product and keeping it safe.

• When purchasing fruits and vegetables, select items that are not bruised or damaged.  A damaged spot is a great place for microorganisms to hide and grow.  Your item will spoil quickly if it is damaged.  If you notice a spot once you have the product at home, cut away the damaged area and use right away.
• If you are choosing fruits and vegetables which are already cut-up for you make sure they are refrigerated or surrounded by ice.  Cut produce should never be left out of refrigeration.  Items such as a half of cantaloupe or bagged lettuce should be refrigerated when you purchase them.  Grocery stores will sell items already cut-up.  Farmer’s markets and roadside stands should never sell their fruits and vegetables already cut unless they have facilities to keep them refrigerated.
• For the longest storage, keep perishable item like strawberries, lettuce, and herbs in your refrigerator at a temperature of 40 degrees F or lower.
• Items such as potatoes and onions can be kept in a cool, dry area.
• Always wash your hands for 20 seconds with warm water and soap before you start preparing your fresh produce.
• And, wash fruits and vegetables under running water before eating, cutting or cooking. It is not necessary to use commercial produce washes.

The first farmer’s market of the season will be here soon!

Source:  http://www.foodsafety.gov/keep/types/fruits/tipsfreshprodsafety.html

Author:  Linnette Goard, Field Specialist, Food Safety, Selection and Management, Ohio State University Extension.