February 2023

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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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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Were you part of the 40 – 45% of Americans who made a New Year’s Resolution? If so, you probably picked one of the common resolutions – lose weight, quit smoking, save money, or get fit. The experts say that about half of those who make a resolution are successful for at least six months. The interesting thing that psychologist have found is that if we set a resolution, we are 10 times more likely to make a change than those who are trying to make a change, but haven’t declared it as a resolution. We are only a couple days into the New Year and you still have plenty of time to work on your resolution or goal so that you can find success with it. Here are a few tips to increase your chances of having a successful resolution:

• If your resolution was to lose weight, don’t start with a goal that is overly high. Maybe you would like to lose 40 pounds, but the best way to have success is to break down your goal to smaller pieces. Start with the things that will help with that weight loss – “I’m going to work out for 30 minutes, 3 times per week” or “I’m not going to order French fries” or “I’m going to give up sweet tea”. Be sure you write down a measurable goal and keep a log or chart.
• If your resolution was to save money or reduce your debt and you haven’t been saving at all, start small. Try a couple months of having $10 or $20 taken out of your check and directly deposited in a savings account – and don’t cut into it unless there is an emergency. (By emergency I mean, your car broke down, not the shoe store had a sale.) Then when you get a raise increase the amount or if you have an overtime check – add to it.
• If your resolution related to getting a better job, or maybe just getting back into the workforce – put deadlines on your steps. By January 15 I will use the resources available at my local library or on the Chamber job website – for example. If you need further education to get a better job, give yourself a deadline to call the local community college or adult education program to find out what is available.
• If you resolution was to take a special trip – start by doing research about how much it will cost, get books from the library to find out what you want to do, go online and order any free maps or brochures, and start saving a little out of each paycheck for your trip. If you get a decent income tax refund this year – save as much as you can – or use it to order your plane tickets.

If you didn’t decide on a resolution on New Year’s Day – it isn’t too late – write one down today. Focus on goals that are realistic, with measurable results that you can chip away at, and hold yourself accountable. But don’t be too quick to give up, if you have had a hard week and things didn’t go as well as you would have liked, set a small goal that you know you can succeed with for the next couple days. You may also need to change who you spend time with to succeed, we do imitate those we are around. If you want to quit smoking, but you take your breaks with a friend who smokes, it will probably be hard for you. You might need to take breaks with a co-worker who doesn’t smoke for a while. Most importantly, don’t keep your resolution to yourself; share it with someone you trust that can encourage you when you get off track.

Written by: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension.

Sources:

American Psychological Association, Monitor on Psychology, S. Dingfelder, Vol 35, No 1, http://www.apa.org/monitor/jan04/solutions.aspx.

University of Maryland Medical Center, Where to Begin: Expert Advice on Maintaining Resolutions, http://www.umm.edu/features/prepare.htm.

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It’s official; the holidays are here!  It’s a time for families, friends, fun; shopping, giving, cooking, eating, celebrating, decorating…and that decorating may likely include a variety of seasonal house plants.  They’re pretty, festive, colorful and traditional; they are great to enjoy ourselves or to give as gifts.

The poinsettia, everyone’s favorite holiday plant, has been falsely accused for a number of years of being poisonous, yet no deaths from this plant have ever been recorded.  In fact, research studies at The Ohio State University have proven that poinsettias present no health hazard.

Do you know which of these other holiday plants are safe?

•  Holly – berries are poisonous; the leaves are not.
• Mistletoe – its white berries are poisonous.
• Christmas cactus – is non-toxic.
• Christmas rose – is toxic.
• Amaryllis – is poisonous to human and animals.
• Jerusalem cherry – Every part of this plant contains toxic substances.
• Yew – The leaves, seeds, bark, and twigs of this evergreen can be toxic

To be on the safe side, keep holiday plants out of reach of children and pets. Remember to pick up and dispose of all leaves or berries that fall from your plant. Christmas trees are also a problem. The needles, even though they are not poisonous, are a choking hazard.

 For more details on the symptoms these plants may cause, check these websites:

http://www.wvu.edu/~agexten/hortcult/flowers/holiplts.htm

http://www.uvm.edu/pss/ppp/articles/hazard.html

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3555592/

http://news.psu.edu/story/186613/1997/12/02/myths-persist-about-poisonous-holiday-plants

http://mason.gmu.edu/~naznidi/projects/poison/amaryllis.html

http://lancaster.unl.edu/factsheets/031.htm

Written by: Kathryn K Dodrill, Extension Educator, Family and Consumer Sciences, Washington County.

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

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Posted in Healthy People, tagged American Heart Association, Family Dinner, Go Red, Go Red for Women, healthy snack recipe, Heart Disease, Heart healthy, Heart Healthy recipes, physical activity, Women on February 2, 2015| Leave a Comment »

Join me in Going Red this Friday. I wear red to increase awareness about the dangers of heart disease and to honor my parents. Heart disease is very personal to me as I lost both my parents in their 50’s to this disease. Heart disease continues to be the number 1 killer of men and women in the United States.

Did you know that heart disease and stroke kill 1 in 3 women, yet it’s 80% preventable?

At your next meeting, family gathering or social event, look around you and count the number of women in the room. If there are 21 women in the room, 7 women will die from heart disease and stroke. When I think about an office where 6 women work, realizing that 2 women will die from heart disease and stroke is sobering. What about at our family holiday party where there are 15 women in our immediate family? 5 of us will die from heart disease. These numbers bring it home to many of us. 

What can you do to reduce your risk of heart disease and stroke? These suggestions are not just for women, they are for men, too. The American Heart Association website shares tips to encourage all of us to be heart healthy:
• Be Active – aim for 150 minutes of physical activity each week. This can help you lose weight as well as lowering your risk of heart attack, stroke, high blood pressure and other health problems. Talk with your health care professional about your activity level before beginning a program. Get their advice and get moving!
• Manage your Weight – if you need to lose weight, set goals and begin this journey by adding more vegetables and fruits to your diet. Eating a diet high in fresh vegetables and fruits may help you achieve a healthy weight. Drink water, move more and eat those veggies.
• Stop Smoking – if you are a smoker, make this your year! It is never too late to quit. Gather your support and make the change.
• Know Your Numbers but Manage Your Risk – According to the American Heart Association, these are the ideal numbers for the general adult population:

Total Cholesterol – less than or equal to 180 mg/dL
Body Mass Index (BMI) of less than or equal to 25 kg/m2
Blood Pressure of less than 120/80 mm/Hg
Fasting Blood Sugar of less than or equal to 100 mg/dL

Show your commitment to living a healthier lifestyle by wearing Red this Friday. Visit  https://www.goredforwomen.org for more information on how you can begin to make positive lifestyle changes.

Do you like to cook? Want some new heart healthy recipes? Check out these heart healthy snacks: https://www.goredforwomen.org/live-healthy/heart-healhty-snacks-and-eating-on-thego/heart-healthy-snacks-for-kids/
For fast family dinners, visit: https://www.goredforwomen.org/live-healthy/cooking-heart-healthy-for-the-family/fast-family-weeknight-meals/

This is why I will Go Red on Friday.

Family Photo: Debbie Klinger, sister of author, Brandy Harris, niece of author, and Michelle Treber, author.  Monument photo: my parents monument.

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

Reviewer: Beth Stefura, Family and Consumer Sciences Educator, Ohio State University Extension, Mahoning County, Crossroads EERA, [email protected]

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I’ve heard references to plum pudding at Christmas time for years. If you’ve read or seen Dickens’ work “A Christmas Carol,” then you know he loved to write about food. In this popular holiday classic, Dickens waxed poetic about huge turkeys and flaming plum puddings. Eating plum pudding after Christmas dinner became an English obsession during Victorian times.

Apparently a lot of symbolism goes into this English dessert, but what’s ironic is that it doesn’t even have to contain plums. It looks like a big bee’s nest and contains a mixture of dried fruits and lots of brandy. The closest comparable food item I can compare it to is mincemeat. However, we can have our plums and eat them, too, as eating them fresh or dried is much healthier.

Plums are grown locally and at their peak in early fall. Their claim to fame nutritionally is that they are particularly high in the antioxidants known as phenols. Phenols help undo damage caused by free-radical cells, especially those that damage fats. This isn’t good, as some fats in our body have extremely important functions, and one of them is in our brain cells.

Fat makes up a large percentage of our brain cells (hence the term fathead), and it helps explain why it is so important for children under the age of two to drink whole milk. They need the extra fat to help build their brain cells.

Plums are high in vitamin C. Vitamin C benefits range from building healthy tissue to helping your body absorb more iron to building up your immune system. One antioxidant found in plums that I wasn’t expecting was lutein. Lutein is usually prevalent in plant foods that are yellow or green, so I was surprised to know that plums are a good source of this necessary compound. But that’s because I was picturing plums as purple (the skin), instead of the fruit itself. Eating a food high in lutein helps reduce your risk for developing macular degeneration.

Plums are classified in six different categories, so their size, color, and shape may vary from variety to variety. They contain about 40 calories per plum and are a good source of fiber. Plums are related to the peach family and have a hard, flattish stone pit in the center. If you dry or dehydrate a plum, it turns into a prune. Both plums and prunes can help stimulate your bowels, so keep that in mind if you are trying to prevent or cure a bout of constipation.

Prunes used to be made by letting plums dry on the tree naturally via the sun (like raisins), but now they are dried in forced air tunnels heated by gas. This helps make the fruit more uniform in size. You can eat them “dry” right out of the pouch, or “wet” in a prune juice liquid. I absolutely love dried prunes, they are better than candy.

When it comes to purchasing fresh plums, try to get ones that are ripe and ready to eat. You should be able to squeeze them gently and feel a little give. It they are firm, they can be ripened at home, but if they are picked too soon, they might not have as sweet of a taste. The best time to eat a plum is when it is fully ripened, as that is when it contains the highest level of antioxidants.

Plums, and especially prunes, are sort of the Rodney Dangerfield of fruits; they don’t get a lot of respect. But now that you know how great they are, consider them a much better gift than a plum pudding!

Sources:

https://www.healthline.com/nutrition/benefits-of-plums-prunes

9 Science-backed Health Benefits of Plums

https://www.berkeleywellness.com/healthy-eating/food/article/dried-plums-prunes-sweet-fiber-and-nutrition

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]

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Stress is something that every person encounters in life; relationships, weddings, jobs, births, finances, vacations, deaths, etc. all create stress.  Some events might be happy, positive events, like having a baby, but they still can be stressful.  According to the Mayo Clinic, stress effects our bodies physically, mentally and behaviorally.

Common effects of stress on your body:

• Headache
• Muscle tension or pain
• Chest pain
• Fatigue
• Change in sex drive
• Stomach upset
• Sleep problems

Common effects of stress on mood:

• Anxiety
• Restlessness
• Lack of motivation or focus
• Feeling overwhelmed
• Irritability or anger
• Sadness or depression

Common effects of stress on your behavior:

• Overeating or underrating
• Angry outbursts
• Drug or alcohol abuse
• Tobacco use
• Social withdrawal
• Exercising less often

If stress isn’t managed properly it can wreak havoc on your body.  Clinical Associate Professor at the University of Southern California, Kim Goodman says “Chronic stress can lead to depression, anxiety, low tolerance levels and interpersonal relationship challenges.”    Our ability to effectively cope with stress is determined by how we respond to it.  Jack Canfield developed a formula to explain this concept E (event) +R (response) = O (outcome).  He states “every outcome you experience in life is the result of how you have responded to an earlier event in your life.  Likewise, if you want to change the results you get in the future, you must change how you respond to events in your life…starting today”.   Here is an example of putting this formula into practice:  you’re stuck in traffic (E) + you cuss, beep your horn and yell out the window (R) = your angry, anxious, experience muscle tension and your blood pressure increases (O).  Now let’s use the same scenerio but change our response and see if the outcome is different.  You’re stuck in traffic (E) + you turn on some music, maybe return phone calls or spend the time contacting a friend you haven’t had time to connect with (R) = you remain calm and relaxed and your productive.   It really isn’t about the event/situation, rather it’s about YOUR response to it that determines what the outcome will be and whether stress controls you or you control your stress. 

So what are some self-care practices that will help improve the way we respond to different events/situations?

• Exercise daily
• Eat well
• Get enough sleep
• Avoid alcohol and drugs
• Practice relaxation exercises
• Take time for yourself

Remember, you have a choice in how you respond to stress and the toll it will take on your physical, mental and behavior health.  So choose wisely!

Resources:

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987

https://dworakpeck.usc.edu/news/why-stress-management-important-self-care-tips-anyone-can-put-practice

https://www.jackcanfield.com/blog/the-formula-that-puts-you-in-control-of-success/

https://www.nami.org/Find-Support/Family-Members-and-Caregivers/Taking-Care-of-Yourself

Written by: Lorrissa Dunfee, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Belmont County

Reviewed by: Alisha Barton, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Miami County

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Let’s face it, it’s really nice to eat out sometimes. You don’t have to prepare food or do the dishes, and can order what you want. However, eating out can leave a large footprint on the environment, depending on what you order, how its served, and what you do with leftovers. Food waste, single use items, and resource intense foods contribute to pollution and greenhouse gas emissions. The good news is that you can eat out more sustainably by making some small changes. Here are some easy tips that you can do when eating out to help the environment:

• Choose more plant based foods, smaller portions of meat and fried foods. Plant based and fresh foods are usually less resource intense to produce. Guess what? They’re healthier too!
• Refuse single use straws, utensils, cups, and bags. Bring your own reusable ones.
• Take home leftovers. Food waste contributes to pollution and greenhouse gas emissions as it rots in landfills. Bring reusable plastic containers to use as a doggy bag for example.
• Compost or recycle unsoiled paper products such as pizza lids, bags and boxes.
• Choose restaurants that you feel are ethical and sustainable. You might have to do a little bit of research. Find out if they support your values. Do they pay workers a livable wage, do they source locally, do they offer healthier and sustainable menu items?
• In general, try to eat out less often. When you eat out, there is also a chance you are leaving food at home to spoil.

Behavior change is hard, so try not to do too many things all at once. Consider setting some small goals. Small goals can lead to big impacts collectively and over the course of time. Think of all the plastic straws you would save from landfills by refusing them over the rest of your life. Choose goals that are really simple and attainable. For example, make a box of reusable items that you could use at restaurant and place in your car. If you go out to lunch 3 days a week, consider cutting back to one day a week.

Author: Dan Remley, PhD, MSPH, Field Specialist, Food, Nutrition, and Wellness

Reviewed by: Jessica Lowe, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, [email protected]

Sources:

Lobb, Jenny. (2022). Starting the Year with a SMART goal. Retrieved at https://wordpress.com/post/livehealthyosu.com/12600

Sabate, Joan. (2014). Sustainability of Plant-based Diets: Back to the Future. American Journal of Clinical Nutrition. Retrieved from https://academic.oup.com/ajcn/article/100/suppl_1/476S/4576675.

United States Department of Agriculture. (n.d.) Food waste and It’s links to Greenhouse Gas Emissions and Climate Change. Retrieved from https://www.usda.gov/media/blog/2022/01/24/food-waste-and-its-links-greenhouse-gases-and-climate-change.

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My daughter at graduation

Sunday marked a milestone as my youngest child graduated high school. While I knew this day would be filled with mixed emotions, I also knew I had done my best to prepare my daughter, and previously her two older brothers, for this new chapter. High school graduation marks a significant achievement, not only for the graduate, but also for those who have helped them to this point. When I became a parent nearly 25 years ago, I realized my responsibility was to help ensure my children had received the skills and guidance necessary to fly from my nest when the time came. I can proudly say that both my sons have done fairly well and I have no doubt my daughter will as well.

I have been fortunate to have children who did not struggle much, if at all, with school. In fact, my daughter was the valedictorian of her class and my older son graduated from college a few years ago with Summa Cum Laude distinction. My younger son has to work a little more in school. He is more hands on and mechanically inclined, so I don’t worry too much about him. He will be able to use these skills since he is pursuing an engineering degree. College certainly isn’t for everyone, there are other options for higher education besides a traditonal 4-year institution. There are lots of things to consider when determining what option is right for someone and just because someone may choose not to pursue higher education immediately out of high school, does not mean they cannot at a later time.

My daughter and two sons at her graduation

In order for children to grow in their confidence and competence, they must be given opportunities to use their current skills and knowledge, as well as to learn new ones. Stepping aside and allowing your children to make mistakes takes a lot of reserve and discipline. As parents, we want nothing more than for our children to succeed and to do so with minimal hardships. While this is a lofty notion, it is virtually impossible for children to develop many of the necessary skills and abilities to navigate the real world without stumbling along the way. Of course I am talking about small everyday stumbles, like being late to school due to oversleeping. Our children still need us for those bigger things. Letting them experience the consequences of their actions or decisions for those everyday things can teach them valuable “life” lessons and perhaps help them to avoid more serious issues later.

Here are a few tips from Dr. Bhargava to prepare your teens for the next step:

1. Change your focus.
2. Avoid quick fixes.
3. Give your child the freedom to fail.
4. Promote independence.
5. Make college  or training decisions together.
6. Ask about mental health support on campus or at their job.

As my daughter prepares to head off to college in August, like her brothers before her, I will continue to support her and encourage her as she makes those final decisions over the summer. I will make sure she knows that while she may be flying from the nest, no matter where in life her wings take her, I will always be here for her.

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

Reviewer: Lisa Barlage, Family and Consumer Sciences Educator, Ohio State University Extension, Ross County, [email protected]

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