March 2024

February 11, 2021 by Laura M. Stanton

Last year, I transformed into a self-proclaimed bird nerd. The change started in the spring of 2020 when I started working from home because of COVID. I placed my desk next to a window and in April, I noticed a robin building a nest. Watching the robin sit on her nest for hours upon hours was fascinating and I was quickly hooked.

In May, bluebirds visited my suburban backyard for the first time and after putting up a bluebird house, we hosted the pair of bluebirds and their 3 adorable babies several weeks later. I was fascinated by the whole process, from the nesting, feeding, and successful fledging (developing wing feathers that are large enough for flight). I cheered the first day the babies flew out of their box and also experienced sadness when they left their house for good. My sorrow was quickly replaced with joy when a pair of Baltimore orioles passed through for a couple of days. I was enthralled watching the colorful birds eat the grape jelly I set out. Summer brought ruby-throated hummingbirds and warblers. This winter, I am enjoying a barred owl who lives nearby and occasionally graces me with his majestic presence.

Barred Owl
Photo by Laura M. Stanton

Although the joy of birding happens right outside my window most days, whenever possible, I safely visit different habitats to expand the variety of birds to watch. Whether I am inside or outside, I notice so much more than just the birds. I notice positive changes happening within.

The benefits I have experienced from watching our feathered friends have been confirmed by research. Why is birding good for your health? Watching birds:

• Promotes mindfulness. Mindfulness is paying attention on purpose, in the moment, and without judgment. Whether you are birding inside or out, you are in the “here and now” which has been shown to decrease stress, anxiety, and rumination, and improve attention, memory, and focus. In addition, mindfulness can reduce chronic pain.
• Requires stealth and silence. Spending time in silence lowers blood pressure, increases blood flow, and enhances sleep. Silence can also be therapeutic for depression.
• Encourages meditation. During meditation, you eliminate the “noise” in your mind, creating a sense of calm and peace that benefits your emotional well-being and your overall health.
• Relies on your sense of sight and hearing. A study found that just listening to bird song contributes to perceived attention restoration and stress recovery. Click here to listen to a sample of common bird songs.
• Prevents nature-deficit disorder, a phenomenon related to the growing disconnect between humans and the natural world. Americans, on average, spend approximately 90% of their time indoors.
• Benefits your heart. Regular exposure to nature is associated with improvements in cardiovascular disease and longevity.
• Stimulates a sense of gratitude, which is strongly and consistently associated with greater happiness.

Sources
Carter, S. (2016). Nature deficit disorder. Live Smart Ohio. Retrieved from https://livesmartohio.osu.edu/mind-and-body/carter-413osu-edu/nature-deficit-disorder   

Louv, R. (2008). Last Child in the Woods: Saving Our Children from Nature-Deficit Disorder. Algonquin Books: Chapel Hill, NC.

Powers-Barker, P. (2016). Introduction to mindfulness. Ohioline. Retrieved from
https://ohioline.osu.edu/factsheet/hyg-5243

Stanton, L. M. (2020). Barred Owl. JPEG file.

Stanton, L. M. (2020). Noises off: The benefits of silence. Live Smart Ohio. Retrieved from
https://livesmartohio.osu.edu/mind-and-body/stanton-60osu-edu/noises-off-the-benefit-of-silence

Written by Laura M. Stanton, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County, stanton.60.osu.edu

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

March 21, 2024 by kschlag

My daughter has her Kindergarten screening coming up in a few weeks. She is very excited to be going to the “big kid school” next year, but I know that this will be a big transition for her. As we prepare for that transition, we have learned that being kindergarten ready goes beyond the academic skills. As parents or caregivers, we can help with the successful transition to kindergarten by:

Establishing strong routines: Kids function better when they have a routine, as they know what to expect and what comes next. When a child enters kindergarten, they will have a routine for the school day. Along these lines, it is important that sleep and night routines are established so that kids get enough sleep for a successful day. Once kindergarten starts, establishing a solid morning routine so that everyone is able to have breakfast and get to school on time is essential.

Helping to develop self-help skills: These are skills that can foster independence and can be part of a routine. Some examples of self-help skills are putting on a coat and zipping it, putting on shoes, and using the bathroom independently. These skills can also help foster independence and responsibility. At dinner time, have your child take the responsibility of setting the table, having ownership and pride in a job well done can help boost his or her confidence.

Learning cooperative play: Being able to play with peers is an essential skill when starting school. Taking turns and sharing all play a big part in this. As a parent or caregiver, you can help your child in learning cooperative play by playing turn- taking games, games that make someone wait until it’s their turn to roll the dice or spin the wheel.

Setting the expectations: When anyone goes somewhere or does something new it can be scary. As much as possible, prepare your kindergartener for what will happen. Attend the open house or conference to meet the teacher. Help pick out school supplies together. Take a tour of the school. Anything you can do to help the situation be less intimidating will have a better result for your child.

With any life transition there is bound to be a learning curve, however with some preparation before the first day at the “big kid school” we hope to make the transition as smooth as possible and have a great year!

Written by: Katie Schlagheck, Extension Educator Family and Consumer Sciences, Ottawa & Sandusky Counties
Reviewed by: Erin Ruggiero, Extension Educator, Family and Consumer Sciences, Medina County

March 19, 2024 by bandy52

I want to move my body more, but do I have to run?

Some of us hear the word cardio and we immediately think, no way, I’m not a runner! Or the popular “the only time you’ll see me running is if something is chasing me!”

Well, I am here to share the good news! YOU DON’T HAVE TO RUN! In fact, your chiropractor might thank you for choosing not to run. Many of us have been trained to believe that we need to run, jump, or jog in order for it to count as cardio . However, walking is just as effective and in many ways better for us. BONUS, it is free! Cardio or exercise does not need to be complicated, we can move our bodies and keep things low impact and still experience health benefits. According to the Mayo Clinic regularly practicing brisk walking can help you:

-Maintain a healthy weight or lose body fat

-Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes

-Improve cardiovascular fitness

-Improve muscle endurance

-Increase energy levels

-Improve mood, cognition, memory, and sleep

-Improve your balance and coordination

-Strengthen immune health

-Reduce stress and tension

So how fast should you walk? Well according to Berkeley strolling, striding, and brisk walking all look different especially based on your own goals and health status. Strolling is a slower paced walk, averaging 1 mile per 30 minutes or more. Striding is about 1 mile per 20 minutes. A brisk walk is faster paced averaging 1 mile per 17 minutes or less. The recommendation is a brisk walk 5 or more days per week for at least 30 minutes. Berkeley has a great easy to read fact sheet about walking, heart rate, speed, and posture to view click here .

When starting any exercise routine, it is always a good idea to first check with your doctor. After checking with you doctor, you can begin to explore walking routines and spaces. Ohio State Wexner Medical Center has a great beginner 8-week walking resource that can be found here. The best part about walking is it can be done alone, with a partner, or friends. You can purchase a treadmill or decide to make your way outside.

If you choose to walk outside then be prepared to not only receive the benefits of walking but also experience the beauty of getting outside. According to National Park Service just 20 minutes in nature improves concentration and cognitive function. Walking outdoors may increase your happiness, just 5 minutes of walking in nature has been shown to improve mood, self-esteem, and relaxation. While frequent exposure to nature could improve anxiety and depression.

A great place to start when seeking new places to walk is by checking out your local park district or website for a map of all your local trails. Many parks keep their website updated with trail closures and level of difficulty. If you are in Ohio, you can visit here to see an overview of Ohio state parks that include more than just walking but biking, hiking, horseback riding, and motorized trails. Exploring your local parks could not only improve your health but, help you to get to know your community!

Author: Holly Bandy, Extension Educator Family and Consumer Sciences, Stark County

Reviewed by: Katie Schlagheck, Extension Educator Family and Consumer Sciences, Ottawa & Sandusky Counties

Staff, M. C. (2024, March 12). Walk your way to fitness. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261

April 28, 2016 by jennyeven

Want to stay in shape but don’t have a lot of time for your regular work-out routine? Then do a plank exercise!  Planks are one of the most effective exercises offering considerable results.  They take a short amount of time, no equipment, and offer many benefits including:

• Not many exercises strengthen multiple muscles at the same time. There are movements that strengthen muscles in your arms or legs, but the plank exercise can help strengthen frontal upper and lower-body muscles and inner core strength, all at once.
• Planks can also help improve mental strength. If you have a sedentary job, tension can build if you tend to slump forward. Doing planks can help stretch muscles that may become stiff during the day, contributing to stress. They may also help calm your brain, reducing stress.
• Since plank exercises activate core muscles, they can help prevent swayback or flat back and improve your posture as a result.
• Plank exercises can help increase flexibility in muscle groups, stretching and expanding your posterior muscles including the hamstrings and even the arches of your feet.

Photo courtesy of Dana Dowling/Demand Media

How to do a Plank

A good plank requires proper alignment. Everything should be in a straight line, including your ears, shoulders, knees, hips, and ankles.  Here’s how to do a standard plank:

1. Start on all fours, kneeling on your hands and knees. You can use a towel or blanket folded underneath your knees if you need padding. Make sure your hands align directly beneath your shoulders. Feet should be hip-width apart, toes can be curled under.
2. Bend your elbows and place your forearms on the floor. Your body weight should be on your forearms, not on your hands.
3. Pull in your stomach, engaging your core muscles.
4. Hold the position for 10 seconds, gradually adding time as you feel comfortable.

Sources: Women’s Health, 4 Secrets to the Perfect Plank, Roberts, A. October 28, 2014.

Huffington Post, Fix Your Form: How to do the Perfect Plank, June 5, 2012.

Livestrong.com, What Are the 4 Main Benefits of the Plank Exercise? March 21, 2016.

Written by: Jennifer Even, Extension Educator, Family and Consumer Sciences/EFNEP, Ohio State University Extension, Hamilton County.

Reviewed by:  Cheryl Spires, Program Specialist, SNAP-Ed, Ohio State University Extension.

March 12, 2024 by masterson98

When you think about nutrition, what is the first thing that comes to mind? For me, it is my diet and what I consume – healthy or not. This month is National Nutrition Month, which focuses on the importance on making informed food choices and creating good eating and physical activity habits. With spring right around the corner, the weather will soon be warmer and more inviting to be outside, and food choices will become more diverse! Here in Ohio, the rate of death from heart disease is 12% higher than the rate for the United States… Yikes! Heart disease, diabetes, and other chronic diseases can be minimized with changes to our lifestyles, such as nutrition! When our nutrition is not quite the way it should be for a long period of time, it takes a dramatic toll on our health, so let’s talk about ways to incorporate good habits in March!

Sometimes, if you have older adults in your life that struggle with health issues, it will begin with a conversation about why you are concerned about their eating habits and the importance of good choices. Say why eating is important, such as stating “Your health is important to me. I care about you and want you to live a healthy life”. Suggest healthy changes or even offer to help. These steps of feeling supported can help healthy changes stick! Celebrate Your Plate is a great resource to find healthy, seasonal recipes that are budget and family friendly as well! Fixing eating habits can be difficult, so start small. Here are a few tips to help on your journey to better health and nutrition in 2024:1) Eat a variety of whole grains, proteins, and fat-free or low-fat dairy products. Protein foods include seafood, poultry, beans, nuts, and eggs.2) Eat a colorful variety of fruits and veggies. These are high in fiber and nutrients.

3) Don’t get overly “salty” when picking out food. Look for wording like “low sodium” or “no salt added” on packaged goods. Using herbs and spices is a great way to add flavor to food without adding salt.

Written by: Alexus Masterson, MPH, Family and Consumer Sciences Educator, Muskingum County, Ohio State University Extension, [email protected]

Reviewed by: Jenny Lobb, MPH, RDN, Family and Consumer Sciences Educator, Franklin County, Ohio State University Extension

Resources:

Academy of Nutrition and Dietetics. (2024, February 29). National Nutrition Month. Academy of Nutrition and Dietetics. https://www.eatright.org/about-national-nutrition-month.

Celebrate Your Plate. (2024). https://celebrateyourplate.org/

National Health Service. (2022, November 22). 8 tips for healthy eating. NHS. https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eight-tips-for-healthy-eating/

March 7, 2024 by jlowe495

Sometimes our lives become so busy that we feel we need to take on more than one task at a time to get it all done. Maybe you are helping your child with their homework, while also making dinner for the evening. Perhaps at work you are answering emails while also preparing materials for your upcoming meeting. We may multitask without even thinking about it, but what exactly is happening in our brains when we multitask and are there costs to our health and productivity?

There are a few different ways that we can multitask. Sometimes we may do two tasks at once (walking and talking) while other times we may flip back and forth between 2 or more tasks (texting a friend and reading a book). When we move between tasks, it can take a little time for your brain to switch from one task to another. This switch can be easier and quicker with simple tasks, but can take more time between complex or unfamiliar tasks. This may not seem like a big deal, but that short delay could make a huge difference in split second decisions, such as if someone was driving while talking on the phone and needed to quickly avoid a collision.

What can we do to help increase our focus and attention in a world where we may feel like we have to multitask?

• Try “monotasking” – keep your focus on one task at a time. You can even set a timer for when you need to move on to your next thing. The “Pomodoro Method” recommends focusing for 25-50 minutes, then rewarding yourself with a 5-10 minute mental break after.
• Avoid electronic distractions – turn your phone to its “do not disturb” setting or mute your emails at work for a set period of time. Just don’t forget to unmute when you are done with your task!
• Ease up your schedule – allow for slow periods or schedule “slow days” to give your mind a break or catch up on tasks. For me, I try to make Fridays my day to catch up at work.
• Communicate clearly with others. If you need help or are feeling over-whelmed, be sure to reach out to your family, friends, or coworkers. You can also let your loved ones know when you may be unavailable for them to reach by phone or text (such as when you are driving!).

What ways do you combat the costs of multitasking? Let us know in the comments!

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

Reviewed By:  Caitlin Mathews-Smith, Family and Consumer Sciences Educator, Guernsey County, Ohio State University Extension, [email protected]

Resources:

American Psychological Association. (2006, March 20). Multitasking: Switching costs. American Psychological Association. https://www.apa.org/topics/research/multitasking

Cornell University. (n.d.). The perils of multitasking. Learning Strategies Center. https://lsc.cornell.edu/managing-time-and-stress/the-perils-of-multitasking/

University of Southern California. (2023, November 17). Are there benefits of multitasking?. USC Dornsife. https://appliedpsychologydegree.usc.edu/blog/benefits-of-multitasking