November 2022

Jackfruit is a large tree fruit native to Asian countries, and it has long been a staple food in South and Southeast Asia. In America, unripe jack fruit seems to be the next big thing, especially in the vegan cooking world! In 2016, using jackfruit as a healthful stand-in for meat was the most popular food and beverage trend on Pinterest. Jackfruit flesh is starchy and fibrous with a consistency much like cooked meat, allowing it shred easily and stand in as a meat-free taco filling or a meatless pulled “pork” sandwich. Like other starches, jackfruit can be cooked with the flavors you want it to take on, making it a good meat substitute in BBQ, Mexican, teriyaki and curry dishes.

Canned jackfruit is easiest to work when preparing recipes such as BBQ Jackfruit. Canned jackfruit is commonly sold in Asian grocery stores, although some chains in the U.S. such as Whole Foods and Wegman’s are starting to carry it, and more will likely follow suit if its trendiness continues! Look for canned jackfruit packed in water or brine (as opposed to syrup), and rinse before using it in recipes.

If you can’t find canned jackfruit and want to try fresh, look for unripe fruit that is not yet fragrant and still firm. Be prepared to deal with stickiness and mess, as jackfruit contains a sap that adheres to knives, cutting boards and hands. Additionally, fresh jackfruit is large and cumbersome: it typically weighs between five and thirty pounds, although a single fruit can weigh up to 100 pounds and grow up to three feet long! Instructions for cutting and handling fresh jackfruit are available here.

Jackfruit has many nutritional benefits: it contains fiber, protein, Vitamins A and C, iron, calcium and other essential minerals such as copper, manganese, magnesium and potassium. Additionally, jackfruit is fat, cholesterol and sodium free, making it a suitable meat alternative for those watching their heart health!

Will you take part in this food trend and try jackfruit in 2017? If so, leave a comment below letting us know what you plan to do!

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

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

Sources:

Bowers, K. (2016). The Ultimate BBQ Jackfruit Pulled Pork Recipe. Organic Authority. http://www.organicauthority.com/how-to-make-the-ultimate-bbq-jackfruit-pulled-pork/.

Colin Campbell Center for Nutrition Studies (2016). BBQ Jackfruit. http://nutritionstudies.org/recipes/meal/bbq-jackfruit/.

Fruits and Veggies More Matters (2010). Jackfruit: Nutrition, Selection, Storage. http://www.fruitsandveggiesmorematters.org/jackfruit-nutrition-selection-storage.

Progressive Grocer (2016). Jackfruit Replaces Meat, Buddha Bowls Get Big: 2017 Trends. http://www.progressivegrocer.com/research-data/research-analysis/jackfruit-replaces-meat-buddha-bowls-get-big-2017-trends.

Worley, S. (2016). Everything You Need to Know About Jackfruit, the Latest Miracle Food. Epicurious. http://www.epicurious.com/ingredients/facts-tips-recipe-ideas-jackfruit-vegan-miracle-food-article.

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Many of us plan to eat healthier but sometimes “life” gets in the way. Do you pack the same old thing for your lunch? Do you run through a drive-thru just for the convenience? If this sounds like you, keep reading for tips to help you eat a healthier lunch. March is National Nutrition Month, which provides a great opportunity for us to make a few food changes. Do you want some smart shopping tips for veggies and fruits? Visit Choose MyPlate for tips to help you save money while shopping for veggies and fruit.

What are some benefits of planning your lunch?

• Save time
• Healthier options, likely
• Save money

Are you ready to pack a healthier lunch? You can use this Food Prep Chart to plan lunch for five days. As you look over the food categories, check the food in your pantry, refrigerator and freezer. Circle your favorite foods in each of the categories that you want in your lunch.

Step 1: Start with a base of lunch greens. Select a variety of greens including spring mix, spinach, cabbage, or lettuce. Remember the darker the green vegetable, the more nutrients it contains.

Step 2: Pick your protein. Think about what you have on hand and what you want on your salad. You might add chicken, eggs, beans, tuna, or tofu.

Step 3: Prep your veggies. Wash and chop a variety of colorful veggies to add to your salad. Look for fresh, frozen, canned, or ready-to-eat varieties.

Step 4: Pick your grain. Consider adding a whole grain to your salad. Try quinoa, whole grain tortillas, whole grain crackers or croutons, or brown rice.

Step 5: Add a fruit. Select fruits that are in season. Add berries for a luscious treat. If you don’t like fruit on your salad, have your fruit on the side or as a snack later in the day.

Want more ideas? Check out these themed salads:

Southwest Salad

Southwest Salad: Base, Beans, Corn, Tortillas, Salsa & Spices. You may not even need dressing with the salsa. Add chicken and avocado if desired. Check out this South of the Border recipe.

Seasonal Salad

Seasonal Salad: Base, add apples in fall, green onions in spring, and roasted root veggies in winter.

Vegetarian Salad

Vegetarian: Base, chickpeas, tofu, nuts or seeds.

Learn how to roast chickpeas here. 

Remember that your mix-ins can add flavor, color, nutrients, and calories. Find the ones that work for you and add them to your lunch salad.

What’s one way that you pack a healthier lunch? Share your ideas in the comments.

Blog adapted from Food Prep 4 Lunch Webinar. Jones, T. and Treber, M. December 2018.

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

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

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There is a popular sitcom with an infamous scene about what does it mean to “fold in the cheese”? The dynamic mother-son duo dispute how to fold in cheese…with neither knowing how to fold, leaves me laughing with tears in my eyes every time!

When baking it is important to know the differences between common terms such as stir, fold, and whisk as each method produces different results.

Photo by Toa Heftiba on Unsplash

Stir: Stirring is the basic mixing method used in baking and also the simplest. Using a spoon or rubber spatula, ingredients are mixed until uniformly blended. There is no vigorous motion, as you are not trying to preserve volume or add air to the mixture, just simply combine ingredients until evenly distributed.

Fold: Folding is done to ensure that the mixture maintains a light, fluffy texture. Air is the key to success here, you do not want to deflate your ingredients as you combine them. To fold, you typically use a rubber spatula or flat spoon. Before folding, gently whisk a quarter of the lighter mixture into the heavier mixture until it is almost fully incorporated. Then gradually add the remaining light mixture to the top of the heavy mixture. Folding is the process of cutting through the center of the mixture to the bottom of the bowl, sliding the spatula across the bottom and up the side of the bowl, lifting the ingredients up off the bottom and gently onto the top. Rotate your bowl a quarter of a turn and repeat.

Whisk: To add air (volume) into wet ingredients, whisking is the method to use. Typically, whisking is used to make whip cream, light fluffy omelets, or meringue. Using your wrist, use a handheld whisk to jolt the whisk in a side-to-side motion. This motion agitates the mixture back and forth against itself creating the shear force needed to create the desired volume. Whisking in a round motion only works on one item, egg whites, due to the protein structure.

Reading a recipe is a skill. Be sure to not just skim it, but to look and understand each step from start to finish. If you are trying out a skill for the first time, look up how-to videos before you start, so that you feel prepared and have the required tools on hand. Make notes and highlight any special instructions so that you are prepped and ready to go. Most importantly, have fun, create memories, learn new skills, and be creative. And if all doesn’t go according to plan, just laugh, and try again. Practice makes perfect and delicious.

Sources:

Husted, E. (2006). Glossary of food terms, Oregon State University Extension. Retrieved from https://catalog.extension.oregonstate.edu/sites/catalog/files/project/pdf/4-h93111.pdf

KitchenAid. (N.D.) Mix, Fold, Whisk, and Cream. Retrieved from https://www.kitchenaid.com/pinch-of-help/countertop-appliances/difference-mix-fold-whisk-cream.html

Purdue University. (2002). Cooking techniques.  Retrieved from https://www.four-h.purdue.edu/foods/Cooking%20techniques.htm

Southern Living. (N.D.). How to fold in meringue for light and fluffy desserts. Retrieved from https://www.southernliving.com/food/kitchen-assistant/how-to-fold-in-meringue

The Accidental Scientist. (N.D.). Science of Eggs. Science of Cooking. Retrieved from https://www.exploratorium.edu/cooking/eggs/eggscience.html#:~:text=The%20proteins%20in%20an%20egg,the%20water%20that%20surrounds%20it.

Wikipedia. (N.D.). Shear force. Retrieved from https://en.wikipedia.org/wiki/Shear_force

Written by: Roseanne Scammahorn, Ph.D., Family and Consumer Sciences Educator, Ohio State University Extension Darke County

Reviewed by: Melissa Rupp, Family and Consumer Sciences Educator, Ohio State University Extension Fulton County

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The COVID-19 pandemic has brought unprecedented action in regard to temporary business restriction and closure. Within the last week, Governor DeWine has ordered the closure of all dining rooms of bars and restaurants; closure of bowling alleys, movie theaters, recreation centers and similar businesses; and the closure of barbershops and nail salons.  Yesterday’s “Stay at Home” Order from Ohio Director of Health, Dr. Amy Acton, orders that all non-essential business and operations must cease by midnight tonight. These orders have affected tens of thousands of Ohioans. In just three days last week, the Ohio Department of Jobs and Family Services received 77,817 claims for unemployment benefits. Compare this to two weeks ago when only 2,905 claims were filed.

If you find yourself without a job, I encourage you to visit “COVID-19 – A Financial Resource Guide” which has been compiled by OSU Extension. It features Individual Resources, Employee Resources, Small Business Resources, Available Ohio Food Access Options, Financial Wellness Resources & Consumer Protection, and Finding Local Resources.

University of Wisconsin Extension also has a website for “Managing Your Personal Finances in Tough Times” with a special section dedicated to the financial effects of COVID-19 for individuals, families and businesses. There is also a section called “Dealing with a Drop in Income” that answers questions like “Where do you start if you can’t pay bills?” and “Deciding Which Debts to Pay First.”

Another resource I especially appreciate from The University of Delaware offers advice for Surviving a Family Crisis. Losing income from a job is not inherently more manageable for an individual than a family. However, there are different challenges when multiple people are involved. The University of Maryland Extension also offers some ideas for talking with children about needs and wants.

I have been inspired this week as acquaintances, who are now without work, have shared their struggles in positive ways on social media. They’ve shared their fears and disappointments, but even more, they have shared the encouraging words and even mentioned financial help they’ve been receiving from others. It has been motivating for me to see the support that people are receiving. It has caused me to act and help others who may be facing more uncertain times than I am, even if it is in small ways.

If your job is secure, consider what you can do to financially bless a friend or acquaintance during this time. I’ve heard some great suggestions to set aside the money you might normally spend on gasoline or parking or other daily expenses and use that to make a donation in your community.If you are in a difficult place, please know that many people want to help right now. Let others know your needs, even if that is a listening ear for you to voice your concerns without judgment.

Written by: Emily Marrison, Family and Consumer Sciences Educator, OSU Extension Coshocton County

Reviewed by: Patrice Powers-Barker, Family and Consumer Sciences Educator, OSU Extension Lucas County

Sources:

Ohio State University Extension Family and Consumer Sciences (2020)  COVID-19 – A Financial Resource Guide. at https://fcs.osu.edu/programs/healthy-finances-0/covid-19-financial-resource-guide

University of Wisconsin-Madison Division of Extension (2020) Managing Your Personal Finances in Tough Times. at https://fyi.extension.wisc.edu/toughtimes/

University of Wisconsin-Madison Division of Extension (2020) Financial Resources to Help Get Through COVID-19. at https://fyi.extension.wisc.edu/toughtimes/covid-19-financial-resources/

Olive, P. University of Wisconsin-Madison Division of Extension. (March 2020) Dealing with a Drop in Income. at https://fyi.extension.wisc.edu/toughtimes/files/2019/01/Drop-in-income-2020-state-version-new-logo.pdf

Park, E. and Nelson, P.T., Surviving A Family Crisis. (2012) (Ed) Families Matter! A Newsletter Series for Parents of School-Age Youth. Newark, DE: Cooperative Extension, University of Delaware. at https://www.udel.edu/academics/colleges/canr/cooperative-extension/fact-sheets/surviving-family-crisis/

University of Maryland Extension (2013) Helping Your Child Become Money Smart. Factsheet FS-962. at   https://extension.umd.edu/sites/extension.umd.edu/files/_docs/publications/FS-962%20Helping%20Your%20Children%20to%20%20Become%20Money%20Smart_0.pdf

Photo credit: https://unsplash.com/photos/fJTqyZMOh18

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Everywhere I turn I see a nutrition claim on food. Claims like fat free, low-carb, keto, paleo, and plant based. Social media is filled with those same claims and has groups using some of them as diets. Then add an additional layer of confusion as those groups are competing against each other on which one you should choose to get faster results. I’ve seen advertisements for diets that have you cut out carbohydrates, or another one that has you cut out all forms of sugar, some that tell you to only eat foods off their approved list, or juice all your fruits and vegetables, and one that tells you to only eat “clean” food. What does “clean” food even mean? Am I supposed to wash it with soap and disinfect with bleach first?!  All this information is completely overwhelming!

I could spend hours going over all the information trying to decipher if it’s research based or just someone sharing their opinion.  Instead of wasting time I don’t have, I decided to go straight to the source and work with a registered dietician and health coach. That was when I was introduced to intuitive eating. Intuitive eating is a philosophy that put me in charge to make my own food choices that are best for my body. Intuitive eating focuses on lifestyle changes and personal care because those are more important for long-term health instead of crash dieting.

A few good tips to get started are to:

1. Observe food habits: pay attention to what and when you are eating without judging
2. Reflect on reasons for eating: were you hungry or was there emotion behind your decision
3. Try mindfulness: are you paying attention to your senses as you eat or is it mindless eating
4. Listen to hunger cues: eat when truly hungry and without restricting food
5. Avoid moralizing food: food is no longer labeled as good or bad

As I started to incorporate some of the guidelines, I noticed that I was starting to feel better, I wasn’t as tired and had more energy. I learned to pay attention to my body and my hunger cues. I stopped restricting food and started enjoying things, within moderation, to meet my goals. I’m also working towards giving myself grace when things happen instead of self-sabotaging.

Intuitive eating isn’t right for everyone. If you are experiencing certain health conditions or allergies, please follow your doctor’s medical advice.

If you’d like to learn more about intuitive eating, I encourage you to read Intuitive Eating: A revolutionary Program That Works by Evelyn Tribole, and Elyse Resch. They also have workbooks and journals to help you along on your journey.

Sources:

Jennings, K.-A. (2019, June 25). A Quick Guide to Intuitive Eating. Retrieved from https://www.healthline.com/nutrition/quick-guide-intuitive-eating

Sparks, A. (2021, August 23). What is intuitive eating? Retrieved from https://www.medicalnewstoday.com/articles/intuitive-eating

Sreenivas, S. (2021, March 5). What is intuitive eating? Retrieved from https://www.webmd.com/diet/what-is-intuitive-eating

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

Reviewer:  Dan Remley, Field Specialist, Food, Nutrition and Wellness, Ohio State University Extension, [email protected]

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Posted in Healthy People, Healthy Relationships, Mindfulness, tagged Be Kind, be present, coronavirus, COVID-19, Daily reflections, Designated work space, Eat well, Exercise, Experience aquariums, Experience life, Experience museums, Experience zoos, handwashing, mindful eating, Mindfulness, physical activity, routine, Sanitizer, Stay-at Home, Uni-task, Virtual book club, Virtual concert, Virtual tour on April 2, 2020| 1 Comment »

With so many aspects of our lives disrupted recently, a lot of people may be feeling anxious and overwhelmed over the current stay-at-home order.  Many are learning how to work from home, navigate through the home-schooling process, and balance the many changes in daily routines.

We all live busy lives.  This new “style” of life has altered our everyday routines and is likely impacting work life/home life balance.

Recently, at a conference I attended, the keynote speaker Theresa Glomb gave an inspiring talk on improving work life. This theme also relates to our overall daily lives and provides a relevant message with easy action steps. Consider using these four steps to improve your stay at home work life:

• Work Hard
• Have Fun
  • Create a positive home environment.
  • Use technology to stay connected to family, friends and neighbors. Video chat play trivia games or start a virtual book club. Remember to monitor children’s usage on any digital social app.
  • Use technology to learn something new. Take an online cooking class, watch a virtual concert or experience zoos, museums and aquariums online.
  • Choose a book to read a chapter out loud each night with your family.
  • Play board games, card games or do a jigsaw puzzle.

• Choose Kind
  • Text a co-worker and ask how their evening was last night.
  • Give a compliment for a job well done.
  • Express gratitude to essential workers (first responders, health care professionals, etc.) who are on the front lines.
  • Practice self-care. Exercise daily, using online physical activities if needed. Stick to your sleep routine and eat healthy meals.
• Be Present     
  • Uni-task. Pay attention by focusing on the task at hand.
  • Engage in mindful practices daily.
  • Stay positive.
  • Reflect on one good thing that happened at the end of each day at dinner.

These changes are temporary and when things return to normal, we will all have learned valuable lessons to continue to use daily.

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

Reviewed by: Jenny Lobb, OSU Extension Educator, Franklin County.  [email protected]

References:

Theresa Glomb. https://www.theresaglomb.com/

Ohio Department of Health. Stay at Home Order FAQs. https://coronavirus.ohio.gov/wps/portal/gov/covid-19/home/stay-at-home-information/stay-at-home-order-frequently-asked-questions

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In our efforts to improve nutrition and choose “healthy foods”, it can sometimes be a challenge to know what is healthy and what is not. One measure of how a food fits in to your efforts to “eat healthy” is to look at how many important nutrients the food provides for the amount of calories it delivers. Our best bet is to choose foods that deliver the most nutrients – protein, vitamins and minerals – for the fewest calories. Avoiding empty calories is also a good goal. Low-fat dairy foods can be an important part of this plan. Dairy products that have some or all of the fat removed still contain all of the “good” nutrients we want.

Together, low-fat and fat-free milk, cheese and yogurt provide a unique package of nine essential nutrients that improve overall diet quality and promote good health. The 2010 Dietary Guidelines for Americans recognize that milk and milk products are linked to improved bone health, especially in children and teens, and a reduced risk of cardiovascular disease, type 2 diabetes and high blood pressure in adults.

What the Dietary Guidelines for Americans Say about Dairy Foods
The Dietary Guidelines for Americans (DGA) encourage all Americans to increase intakes of low-fat or fat-free milk and milk products to the recommended daily amounts:

• 2 cups for children 2 to 3 years • 2.5 cups for children 4 to 8 years

• 3 cups for those 9 years and older

Milk is the number one food source, in terms of consumption, for three of the four nutrients the DGA identified as lacking in the American diet – calcium, vitamin D and potassium.

According to the DGA, individuals who consume milk at an early age are more likely to do so as adults, so it is especially important to establish in young children the habit of drinking milk. Current evidence indicates intake of milk and milk products is linked to improved bone health, especially in children and adolescents. For women, around 40 percent of initial bone mass is achieved in the first 20 years of life, underscoring the importance of early bone development and health.

Nutrient-Rich Foods, Like Dairy
A positive approach to healthy eating does more than monitor calorie intake – it also maintains a diet that offers maximum vitamins, minerals and essential nutrients. Nutrient-rich foods, like dairy foods, provide essential vitamins, minerals and other nutrients for fewer calories. Nutrient-rich foods from each food group include:

• Brightly colored fruits and 100 percent fruit juices, • Vibrant-colored vegetables and potatoes, • Whole, fortified and fiber-rich grain foods, • Low-fat and fat-free milk, cheese and yogurt, and

• Lean meat, skinless poultry, fish, eggs, beans and nuts.

Dairy’s Health Benefits Research has shown that: • Osteoporosis – Dairy’s nutrients are vital to the development of strong bones thus reducing the risk for developing osteoporosis. • Healthy Weight – Milk and dairy foods may also play a positive role in maintaining a healthy weight. • Healthy Blood Pressure – Three minerals found in dairy foods – calcium, potassium and magnesium – may play an important role in maintaining healthy blood pressure.

• Cardiometabolic syndrome, Cardiovascular disease, type 2 Diabetes – Current evidence indicates that the consumption of dairy foods is associated with a reduced risk of Cardiometabolic syndrome – a cluster of metabolic abnormalities that increases the risk of cardiovascular disease – and type 2 Diabetes.

Author: Polly Loy, Family and Consumer Sciences Extension Educator, Ohio State University Extension, Belmont County, Buckeye Hills EERA. Reviewed by: Kathryn Dodrill, Family and Consumer Sciences Extension Educator, Ohio State University Extension, Washington County, Buckeye Hills EERA

References: Dairy Foods and Nutrition Fact Sheet, Midwest Dairy Council, http://www.midwestdairy.com, March 2012.

USDA 2010 Dietary Guidelines, http://www.cnpp.usda.gov/DietaryGuidelines.htm
Nutrient Density Fact Sheet, Clemson University Cooperative Extension Fact Sheet, http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/dietary_guide/hgic4062.html

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Posted in Healthy People, Healthy Relationships, Mindfulness, tagged Be Kind, be present, coronavirus, COVID-19, Daily reflections, Designated work space, Eat well, Exercise, Experience aquariums, Experience life, Experience museums, Experience zoos, handwashing, mindful eating, Mindfulness, physical activity, routine, Sanitizer, Stay-at Home, Uni-task, Virtual book club, Virtual concert, Virtual tour on April 2, 2020| 1 Comment »

With so many aspects of our lives disrupted recently, a lot of people may be feeling anxious and overwhelmed over the current stay-at-home order.  Many are learning how to work from home, navigate through the home-schooling process, and balance the many changes in daily routines.

We all live busy lives.  This new “style” of life has altered our everyday routines and is likely impacting work life/home life balance.

Recently, at a conference I attended, the keynote speaker Theresa Glomb gave an inspiring talk on improving work life. This theme also relates to our overall daily lives and provides a relevant message with easy action steps. Consider using these four steps to improve your stay at home work life:

• Work Hard
• Have Fun
  • Create a positive home environment.
  • Use technology to stay connected to family, friends and neighbors. Video chat play trivia games or start a virtual book club. Remember to monitor children’s usage on any digital social app.
  • Use technology to learn something new. Take an online cooking class, watch a virtual concert or experience zoos, museums and aquariums online.
  • Choose a book to read a chapter out loud each night with your family.
  • Play board games, card games or do a jigsaw puzzle.

• Choose Kind
  • Text a co-worker and ask how their evening was last night.
  • Give a compliment for a job well done.
  • Express gratitude to essential workers (first responders, health care professionals, etc.) who are on the front lines.
  • Practice self-care. Exercise daily, using online physical activities if needed. Stick to your sleep routine and eat healthy meals.
• Be Present     
  • Uni-task. Pay attention by focusing on the task at hand.
  • Engage in mindful practices daily.
  • Stay positive.
  • Reflect on one good thing that happened at the end of each day at dinner.

These changes are temporary and when things return to normal, we will all have learned valuable lessons to continue to use daily.

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

Reviewed by: Jenny Lobb, OSU Extension Educator, Franklin County.  [email protected]

References:

Theresa Glomb. https://www.theresaglomb.com/

Ohio Department of Health. Stay at Home Order FAQs. https://coronavirus.ohio.gov/wps/portal/gov/covid-19/home/stay-at-home-information/stay-at-home-order-frequently-asked-questions

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The holiday season is here!  Holiday celebrations often center around food.  We plan to manage our healthy meal plan during the holidays and avoid weight gain yet find ourselves in the office breakroom with a tray of cookies, opening the door to your neighbors’ famous peanut butter fudge or get an invite to go out with friends.   Here are some tips to help maintain weight over the holidays:

• Eat your fruits and vegetables.  Fill half your plate with vegetables and fruits.  They will satisfy your appetite and induce fullness.
• Keep moving.  Manage your daily physical activity.  Be active daily!
• Treat yourself just once a day!  Enjoy that one item daily.  Take a smaller serving.  Cut out an extra 100 calories later in the day.
• Control the risk of temptation.  Clear your home and office of tempting holiday goodies. Share any gifts of foods.
• Balance protein intake.  Holiday meals tend to be higher in carbohydrates and low in protein. Include protein with every meal.
• Never go to a party hungry.  Eat a serving of fruit, yogurt, or raw nuts before you leave for the party. Don’t linger over the buffet table.
• Get plenty of sleep.  Those who do not sleep adequately tend to be hungrier, consume more calories and exercise less. 
• Manage stress.  Holidays are often stressful and stressed individuals have higher cortisol levels which is linked to increased hunger and weight gain.

Socialize with friends and family at holiday gatherings and limit access to buffet and dessert tables.  Choose from the crudities tray. Happy Holidays!

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

Reviewed by:Michelle Treber, OSU Extension Educator, Pickaway County  treber.1osu.edu

References:   

Holiday Eating – Today’s Dietitian Magazine (todaysdietitian.com)

https://www.todaysdietitian.com/newarchives/1215p20.shtmlMay Your Holiday Season Be Light: How to Avoid Holiday Weight Gain (todaysdietitian.com)

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Did you know that 12 ounces of sweetened tea has 135 calories in it? Or that 12 ounces of regular soda has 136 calories? There is an alternative to these sugary drinks that can not only help you cut the calories but increase your overall well-being. The Ohio State University Extension has developed a campaign, “Water First for Thirst”, to get people to put down the pop can and enjoy drinking water. This initiative helps to inform people of the benefits of drinking more water.
Drinking water can be a chore all by itself but that doesn’t mean that it is any less important. Your body needs water to complete everyday tasks:

• Regulating body temperature • Get rid of waste through urination and bowel movements

• Lubricate joints

Infused Water

If you’re like me, drinking water seems boring and bland. I’ve found some ways to spice things up a bit and help me meet the recommended goal of drinking 64 ounces of water per day. Here are some creative tips that I’ve found:

1. Invest in a stylish water bottle that you can keep with you. Whether you’re at work, in the gym or outside in the garden it’s key that you keep a bottle with you so you can refill it whenever you want.

2. When you can, drink through a straw. People tend to drink more when using a straw.

3. Infuse your water with some of your favorite flavors. Adding lemon, berries or citrus with a dash of mint leaves will change things up. If you’re on the go try some of the pocket enhancers that you can purchase from the store. Even with the flavor, you’re still able to cut the calories.

4. Yes, there’s even an app for that. You can download ‘Waterlogged’ and ‘Daily Water’ for free on your device. It will help you track your intake and reach your goals

5. Eating foods that have more of a water base allows you to consume more water without even knowing it. Foods like cucumbers, watermelon, tomatoes and celery are all made up of more than 90% water. These are naturally low in calories as well!

After hearing tips like these I encourage you to rethink your drink and raise a glass of water!

http://www.cdc.gov/healthywater/drinking/nutrition/index.html

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

Photo Credit: KaryeeSays Blog
http://www.karyeesays.com/2014/06/12/5-infused-water-recipes-to-keep-you-hydrated-this-summer/

Writer: Mallorie Wippel, Summer Intern, Ohio State University Extension, Pickaway County, Heart of Ohio EERA, [email protected]

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

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