May 2025

Healthy Veggie Snacks

Fall is a great time to enjoy picnics, pot luck dinners or tailgating parties with friends and family.  Instead of fixing a traditional high fat food items, look for a healthy and tasty alternative. Here are some healthy ideas to try.

• Start with fresh vegetables and fruits.  Serve cut up veggies with low-fat dips.
• Fruit kabob (fresh fruit cut up and put on a skewer) with a yogurt dip make a pretty and tasty treat.
• Serve Chili with extra beans for additional fiber and use extra lean ground beef or lean ground turkey to reduce fat content.

Love your traditional recipe?  Make your favorite tailgate recipe a little healthier with these simple changes: substitute reduced-fat cheese, fat-free sour cream, less meat in your dip, or serve them with whole grain chips or crackers.

Three recipes are included for your eating pleasure:

• Try Hummus and pita chips or whole grain crackers.
• Make a Marinated Broccoli salad for a high vitamin, lower calorie treat.
• Try Cowboy (or Cowgirl) Caviar for a delicious dip with whole grain tortilla chips or crackers.

 Hummus

 Ingredients:

• 2 cloves garlic, peeled and crushed
• 2  tablespoons olive oil
• 1 (15 ounce) can garbanzo beans, drained, liquid reserved
• 1 tablespoon sesame seeds, 2 tablespoons Tahini, or 2 tablespoons peanut butter
• 2 tablespoons lemon juice
• Salt and pepper to taste
• Optional – 1/8 teaspoon red pepper or ½ teaspoon cumin (to taste)

Directions:

Place garbanzo beans in a blender or food processor with approximately 1 tablespoon reserved liquid. Process until smooth. Mix in the garlic, olive oil, sesame seeds, salt and pepper. Blend to desired consistency, increasing the amount of reserved garbanzo bean liquid as desired.  Chill in refrigerator until served; serve with whole wheat pita chips, whole wheat tortillas, or fresh veggies.

Keeps for 5 days refrigerated.

Marinated Broccoli Salad

Ingredients:                                             

4 cups broccoli florets

4 medium carrots, thinly sliced

2 small onions, sliced and separated in rings

1 can (2 ¼ oz.) sliced ripe olives, drained

1 jar (2 oz.) diced pimentos, drained

1 bottle (8 oz.) light Italian Salad Dressing

¾ cups chopped walnuts

Directions:

1.  Wash hands and assemble clean equipment.

2.  In a bowl, combine the broccoli, carrots, onions, olives and pimentos.  Add dressing and toss to coat.

3.  Cover and refrigerate for at least 4 hours.  Just before serving stir in walnuts.

Makes 8 servings.

Nutrient Analysis, per serving: 145 calories, 10 g. carbohydrates, 4 g. protein, 11 g. fat, Cholesterol 2 mg., 4 g. fiber, Sodium 321 mg.

Cowboy Caviar

Ingredients:

• 1 (15-ounce) can kidney beans, drained
• 1 (15-ounce) can black beans, drained
• 1 (15-ounce) can corn, drained
• 1 (15-ounce) can crushed tomatoes or 2 medium tomatoes chopped
• 1 (4-ounce) can chopped green chiles, drained or small green pepper chopped
• ¼ cup onion, finely chopped
• 3 limes juiced (optional)
• 1 tablespoon vegetable oil or ¼ cup low-fat Italian Dressing
• Salt and pepper to taste

Directions:

1. Mix kidney beans, black beans, corn, tomatoes, chilies, and onion in a large bowl.

2. Add lime juice, oil, salt, and pepper; toss gently to combine.

3. Serve alone or with tortilla chips

Makes: 16 (½ cup) servings

Nutrient Analysis per ½ cup serving: 90 calories, 1.5 grams of fat, 0 Cholesterol, 260 mg of sodium, 17 grams of Carbohydrate, 5 grams Dietary Fiber, 4 grams of Protein.

Sources:

Eating Smart – Being Active, Expanded Food and Nutrition Education Program, Ohio State University Extension.

Cooking for a Life Time, The University of Georgia College of Family and Consumer Sciences, Cooperative Extension, http://www.fcs.uga.edu/ext/food/

Adapted from – SHS Wellness Programs, Utah Valley University, http://www.uvu.edu/wellnessed/nutrition/healthy_options_recipes.html

Broccoli salad photo credit- http://blog.preventcancer.org

Writer:  Michelle Treber, Family and Consumer Sciences Educator, Pickaway County, Heart of Ohio EERA, [email protected]

Reviewers:  Dana Brown, Family and Consumer Sciences Educator, Morrow County, Heart of Ohio EERA, [email protected]
Lisa Barlage, Family and Consumer Sciences Educator, Ross and Vinton Counties, Ohio Valley EERA, [email protected]

August 22, 2024 by lisabarlage

What do we learn from competing? Coming off the recent Olympics and heading into the busy fall sports season – there are lessons to learn from being part of a team and competing. This is true for both a group of 5-year-olds playing soccer or your work team submitting a big proposal.

Youth learn from competing in sports: 

• creativity
• confidence
• time management
• goal setting
• leadership
• social skills
• hard work (and much more).

Children also report lower rates of stress, anxiety, and enjoyment in physical activity. Children can also be influenced by adults who pressure them with a win or nothing attitude. Studies have shown that these children give up or quit the sport or other activity due to anxiety and pressure. In one study of youth athletes, children sited “fun” as their primary reason for participating in in sports and lack of that same “fun” as the main reason they quit.

To have a more successful team look for a group of diverse individuals, make everyone take turns, and be sure to include specialist. A recent example is the U.S. Men’s Gymnastics Olympic team who brought in event specialist Stephen Nedoroscik  which resulted in a team medal at the Summer Olympics. Research also supports that some teams with lots of really talented people end up being less successful. This might be because everyone wants to be the top talent or because of conflicts between team members.   

I have had a number of successful work teams over the years – typically when I worked with people I enjoyed spending time with, who had a variety of talents, and we worked towards a goal that we could all get behind. Often these teams have included diverse individuals (some younger and some more seasoned staff) or those with a variety of prior work experiences. One of the best lessons I have learned from these teams is to celebrate the successes and then figure out what awesome project we are working on next.

I hope you find success in your own work or play teams.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University, Ross County.

Reviewer: Ken Stewart, Extension Educator, Family and Consumer Sciences, Monroe County. 

Sources:

“What Science Can Tell Us About Building Great Teams”. Kellogg School of Management at Northwestern University, https://insight.kellogg.northwestern.edu/building-leading-great-teams-research#talent.

“Benefits of Youth Sports”. President’s Council on Sports, Fitness & Nutrition Science Board, https://health.gov/sites/default/files/2020-09/YSS_Report_OnePager_2020-08-31_web.pdf.

August 4, 2023 by lisabarlage

Several years ago, I wrote a blog post for “Book Lovers Day”, which is coming up later this month. Since that time my co-workers and I have created a new virtual Book Club where we talk books with those who have signed up, while sharing information related to relationships, finances, food, mental health, and other wellness topics. One that we frequently have touched on is the benefits of reading. So why should you read?

• One of the most important reasons to read is because a brain that is challenged and stimulated stays mentally strong. Do this by reading, playing games, or puzzles.  
• Reading can reduce stress. Studies show that reading reduces stress more than taking a walk, listening to music, playing video games, or drinking a cup of tea or coffee. The shocking thing is – you only need to read 6 minutes a day to achieve this stress reduction.
• Reading encourages empathy. A number of research studies have supported that people who read fiction tend to better understand and share in the feelings of others. Through reading we can explore other cultures, professions, ethnicities, income levels, or time periods. Exposing children to a variety of books can help build more empathetic adults.
• Children who read have improved language skills, imaginations, concentration, and creativity. Reading to or with your child or grandchild builds stronger relationships. For young children any interaction with a book is good – holding, page turning, even taking them on and off the shelf.
• Reading is good for your community too. Readers are more likely to contribute to their community – volunteering more than twice as often than non-readers.

While you are reading be sure to check out different genres or even tropes within a genre. By doing this you can improve your vocabulary, develop a broader perspective, and may even renew your love of reading if you haven’t enjoyed a book lately. There are up to 30 or more different genres to choose from, but several of the most popular are: romance, mystery, fantasy, biography, self-help, and even inspirational.  The next time you grab a gook why not try a new genre, or maybe one you haven’t picked up in a while. Styles change over time. If you have vision problems or like to multitask – try an audio book. I have listened to over 50 books while driving, doing dishes or laundry this year. My library has a vast catalog of titles in several genres available.

Hopefully you can be like I am – using reading as your main method of stress relief. Share your favorite genre or author in the comments. I will happily respond with a few of my recent favorites.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.

Reviewer: Jenny Lobb, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County.

August 6, 2024 by erinrugg

In recent years, you may have heard about sensory play, but do you know why it’s important? Sensory play is about engaging all of the senses: sight, sound, taste, touch, and smell, and has many benefits for all ages! Children typically engage in sensory play all on their own, starting as early as infancy. Feeling different textures, tasting new foods and smelling new smells are all things that start at a young age but there are many benefits to making purposeful sensory opportunities for children.

Studies have shown that sensory play can help improve motor skills, enhance language skills, create calming opportunities, and increase social interaction for children. Many early childhood theorists have studied the benefits of sensory play including Jean Piaget, who marked the first stage of child development as sensori-motor and believed that a child’s interaction with their environment creates learning.

You can create sensory experiences just by going for a walk outside or you can make your own sensory kit/corner at home! Some things you can include are:

• Sensory Bottle: You can make this yourself using glue, glitter, confetti, etc. or you can purchase one! This creates an engaging visual sensory experience and can provide relaxation.
• Play-Doh: Purchase or make salt dough yourself. Creating with playdough can ease tension, release excess energy, and improve focus by keeping hands busy and allowing for creativity.
• Writing Tablet: You can purchase a writing tablet or just include paper and writing utensils. Writing focuses many senses while providing creative outlet and quiet time.
• Stretchy Strings: These provide a unique tactile experience with different textures to satisfy senses and provide calm.
• Weighted Lap Pad: Purchase or make your own with beans and a cloth bag. This can help self-regulate, soothe and help with focus.
• Breathing Cards: There are free online resources with calm-down techniques that can be downloaded and printed.

There are many reputable online resources to help you create different sensory activities at home or even as part of a club or organization. Sensory activities can be made inexpensively and are beneficial for all ages of children to help them learn and grow!

Written By: Erin Ruggiero, Family and Consumer Sciences Educator, Ohio State University Extension Medina County, [email protected]

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

References:

https://health.clevelandclinic.org/benefits-of-sensory-play-ideas

https://www.allrecipes.com/recipe/240641/salt-dough/

https://extension.sdstate.edu/importance-sensory-play-kids

https://www.actionforhealthykids.org/wp-content/uploads/2020/09/Breathe-with-Me-Printable-Toolbox.pdf

December 17, 2020 by jmlobb

What’s for dinner?

After months of living in a pandemic, does the thought of finding an answer to this ordinary question evoke feelings of panic, stress, or dread? If you answered with an emphatic “yes”, you’re not alone!

While we know there are many positive, lifelong health and social benefits associated with family meals, most families have found themselves eating at home together much more often this year than in pre-pandemic times, and the continuous effort required to plan, prepare and clean up meals can be exhausting. In a survey of over 2,000 Americans conducted earlier this year, 55% said that cooking at home has made them feel fatigued. Of those surveyed, the average respondent was cooking nine meals a week and had cooked the same meal 28 times since the start of the pandemic. Even those who reportedly enjoy cooking wish they could make a healthy meal more quickly!

If you can relate, here are a few ideas for overcoming cooking fatigue:

• Solicit help. Delegate age-appropriate food preparation and clean-up tasks to other members of the household whenever possible.
• Use convenience foods such as frozen vegetables and canned beans to cut preparation and clean-up time.
• Ask friends and family members to share their favorite easy recipes. You could coordinate a holiday recipe exchange or start an email chain for recipe sharing.
• Try something new and exciting! Take a trip around the world by trying various recipes from different countries, work your way through a new cookbook, or take the opportunity to get comfortable with a new appliance – something like an air fryer or an electric pressure cooker.
• Build a collection of easy recipes that can be assembled from ingredients you might already have on hand. Food Hero and Celebrate Your Plate are my favorite websites for finding easy, budget-friendly recipes that feature fruits and vegetables. Many of the recipes on these sites are kid-friendly, too.

Do you have additional tips for overcoming cooking fatigue? If so, please comment below with your ideas!

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

Reviewed by: Margaret Jenkins, Family and Consumer Sciences Educator, Ohio State University Extension Clermont County

Sources:

Family Meals Movement. Why Family Meals Matter? https://www.fmi.org/family-meals-movement/meals-matter

Sadlier, A. (2020). Americans experiencing cooking fatigue while stuck at home during the pandemic. SWNS Digital. https://www.swnsdigital.com/2020/08/many-americans-are-experiencing-cooking-fatigue-while-stuck-at-home-during-the-pandemic/

Schuster, E. (2020). Cooking Fatigue: How to Overcome It & Resources. Society of Nutrition Education and Behavior. https://www.sneb.org/blog/2020/12/02/general/cooking-fatigue-how-to-overcome-it-resources/

December 28, 2020 by lisabarlage

Do you like to watch “Chopped”, “MasterChef”, “Top Chef”, or “The Great British Baking Show”? Most of us enjoy seeing the creative creations they come up with over the course of 30 – 60 minutes, that look oh so tasty too. Have you thought about trying your own cooking challenge at home?? Having your own cooking challenge can provide a few benefits:

• Gives you/your family something to do when so many things are closed
• Cleans out the cupboard/freezer/refrigerator
• Saves money, because you are not purchasing new food – you are using things you already have
• Prevents waste, encouraging you to use things before they are past the best-buy date.

Did you know there is research supporting the benefit of family meals too? Numerous studies support that families who eat or cook together: have healthier diets, eat on a budget, spend time talking about their days, have lower rates of obesity and eating disorders, and the children have lower rates of substance use and depression. Children also benefit from learning basic meal preparations skills: washing vegetables or fruits, setting the table, measuring or mixing ingredients, or reading the recipe. Sounds like a lot of reasons to eat and prepare meals together.

So why not try your own cooking challenge? You can come up with your own rules – do they get to purchase 1 new ingredient, or must they use all foods on hand? Do you draw names, and each person prepares a different part of the meal – main dish, vegetable, fruit, or dessert? Or do you work in teams? Or does one person or group prepare the meal this week and then in a week or two the next challenger cooks and you write down scores? Is there a secret ingredient that must be in every dish? My own family decided to try the cooking challenge – our daughter took the first week and used all foods on hand to come up with a couple meals from a small pork roast. First, we had pork and rice bowls with a side of fresh fruit, and the left-over pork (mixed with a can of black beans) made nachos 2 days later. I am going to have a hard time beating that! I cannot wait to hear the Cupboard Clean-Out creations you come up with.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.

Reviewer: Misty Harmon, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Perry County.

Photo credit: Rachel Barlage

According to the United Nations Environment Program (UNEP), cigarette butts — whose filters contain tiny plastic fibers — are the most common type of plastic waste found in the environment. Food wrappers, plastic bottles, plastic bottle caps, plastic grocery bags, plastic straws, and stirrers are the next most common items. Many of us use these products every day, without even thinking about where they might end up.

Plastic Free July® is a global movement that encourages millions of people to be part of the solution to plastic pollution – so we can have cleaner streets, oceans, and communities. The movement originated in Australia, but it now operates across the globe.

This year, their slogan is Small Steps, Big Difference and they are targeting the biggest three single-use plastic items in the world: single-use plastic cups, plastic drink bottles, and plastic food wrap.

As part of their emphasis on reducing plastic waste, they have a list of ideas and solutions for those just getting started on their journey to avoid pesky plastics. Some easy ideas they share include:

• Bring or borrow a reusable coffee cup or dine-in at your local coffeehouse or café.
• Avoid purchasing fruits and vegetables in plastic containers or bags.
• Use reusable shopping and produce bags at the grocery store.
• Refuse plastic straws, stirrers, and lids.
• Carry your own water bottle and avoid buying plastic bottles.
• Avoid purchasing pre-packaged bread, rolls, and baked goods in plastic.
• Purchase meat, fish, and deli items without plastic trays or containers.
• Always reduce, reuse, and recycle as much plastic as possible. Educate yourself about what is and isn’t recycled in your community.

If you want an individualized look at how you can avoid plastic, try the Pesky Plastics Quiz. It is a helpful way to see how you are doing with plastic consumption and where you can make some changes. It takes less than 5 minutes to answer the questions and get ideas of how to change some of your behaviors and choices.

If you don’t want to take the quiz online, you can print out My Challenge Choices, a PDF that lets you not only decide what challenges you want to try but also see how limiting plastic consumption can avoid landfill waste, protect our oceans, and reduce your eco-footprint. It is also helpful to realize how packaging choices can impact the environment and your wallet. For example, if you drink soda pop, purchasing it in aluminum cans is a “greener” choice since cans are recycled at a higher rate than plastic bottles.

We also encourage you to explore the sustainability resources from Ohio State University Extension. Visit our Family and Consumer Sciences Sustainability website for user-friendly educational resources, videos, a home tour, and a sustainable meeting guide. As you prepare for the new school year, be sure to check out Ten Tips for Packing Waste-Free Lunches.

When Plastic Free July® ends, we encourage you to stay informed and vigilant about ways to avoid pesky plastics throughout the year. Remember, small steps can make a big difference!

Written by: Laura M. Stanton, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County. Email: [email protected]

Reviewed by: Heather Reister, Family and Consumer Sciences Educator, Ohio State University Extension, Butler County.

Photo Credits: Adobe Stock and Plastic Free Foundation.

Cunningham, K. (2020, December 3). Report finds aluminum cans remain most sustainable package. Recycling Today. https://www.recyclingtoday.com/news/aluminum-cans-recycled-twice-plastic-bottles

Plastic Free Foundation. (n.d.). Plastic free July – Be part of the plastic pollution solution. https://www.plasticfreejuly.org

United Nations Environment Program (n.d.). Our planet is choking on plastic. https://www.unep.org/interactives/beat-plastic-pollution

Stanton, L. M. (n.d.). Ten tips for packing waste-free lunches. OSU Extension. https://go.osu.edu/waste-free-lunches

Stanton, L. M. (2022, July 19). It’s time to rethink packaging and recycling. Live Healthy Live Well. OSU Extension. https://livehealthyosu.com/2022/07/19/its-time-to-rethink-packaging-and-recycling

November 1, 2021 by Emily Marrison

This time of year can be more comfortable than the dog days of summer to work on cleaning projects around your home. There are many reasons that people choose to make their own cleaning mixtures. For some, it is the simple knowledge of what they are using. Unlike food labels, all ingredients on cleaning products are not required to be listed on the packaging.

Some people are very sensitive to chemical compounds found in commercial cleaning products. According to University of Arkansas Extension Specialist Margaret Harris, about 16 percent of individuals are extremely sensitive to chemicals, easily breaking out in rashes or with other chronic ailments.

People may also be interested in making their own cleaners because of environmental concerns. There are certainly more “green” labeled products than there used to be. Unfortunately, they can also come with a hefty price tag. Therefore, another reason to make your own household cleaners is that the ingredients are relatively inexpensive.

Acids are used to break down rust, mineral deposits, and hard water stains. They can also be good for glass, windows, and mold. Vinegar and lemon juice are common acids that can be used. Detergents loosen dirt and lift it up and out of the way. Washing soda and borax, as well as vegetable and coconut oils, act as detergents.

Just like they sound, abrasives wear off dirt by rubbing. Baking soda or salt can be used for this purpose. Bleaches and sanitizers can involve more than chlorine bleach. Milder sources that can whiten, remove stains, as well as reduce numbers of bacteria include sunlight, hydrogen peroxide, and tea tree oil.

I appreciate that they have a mild, stronger, and strongest version for every situation. They recommend starting with the mildest formulation and increasing the strength of ingredients only when needed. Here is an example of all-purpose cleaners:

Mild All-Purpose Cleaner

½ cup white vinegar, ¼ cup baking soda, ½ gallon hot water. Mix ingredients and pour into a spray bottle.

Strong All-Purpose Cleaner

2 tablespoons borax, ¼ cup white vinegar, 2 cups hot water. Mix all ingredients in a spray bottle.

Our house is clean enough to be healthy, and dirty enough to be happy.”

Unknown

Extra Strength All-Purpose Cleaner

3 tablespoons white vinegar, ½ teaspoon washing soap, ½ teaspoon castile soap, 2 cups hot water. Mix all ingredients in a spray bottle.

A few drops of essential oils could be added to any of these.

It is also helpful to know where to purchase some of these ingredients that we may not be as familiar with. Washing soda and borax are powders and are both located in the laundry section of the grocery store. Castile soap comes in liquid and bar form and can be found either with shampoos and hand soaps or in natural/organic sections of supermarkets. Happy cleaning!

Written by: Emily Marrison, Family and Consumer Sciences Educator, Ohio State University Extension Coshocton County

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

Sources:

Harris, M. Clean and Green: Healthy Homes, Healthy People. University of Arkansas Extension Publication MP 492. https://www.uaex.edu/publications/pdf/MP492.pdf

Keel, M. and Hinds, B. (2015) Make Your Home Healthy – Keep It Clean. University of Tennessee Extension Publication W318-A. https://extension.tennessee.edu/publications/Documents/W318-A.pdf

Rabe, M. (2015). Fall Cleaning. Live Healthy, Live Well. https://livehealthyosu.com/2015/08/17/fall-cleaning/

Based on the title of my blog, you might think it’s focused on yoga, tai chi, or some other form of gentle movement often associated with mindfulness. While all of these can be beneficial, mindful movement can include much more.

As a runner, I have struggled with an Achilles tendon injury for years. There have been times when I had to forego running altogether for several months at a time. After diligently doing things to heal, I have been able to resume running. When I have had to take breaks, I had to remind myself to start slowly and to gradually increase my distance. This is not and has not been easy. I have re-injured myself from going too far too soon and from not being mindful when moving my body. I have been back to running for a couple years with little trouble, though I must constantly remind myself to be mindful while running.

I recently started training for a marathon, a bucket list item before I reach the ½ century mark later this year. Even though I have a training plan/schedule, I also have to be flexible and listen to my body, particularly my left foot/heel as I am increasing my distance. I am keenly aware of how my usual state feels and when I notice it becoming altered, I must stop running and walk for a bit to give my muscles and my heel a rest from the repetitive running movement. I do this so I do not re-injure myself due to poor body mechanics. By being mindful of my stride length, of how and at what point my foot hits the ground, of the terrain, of my posture, and of my pace, I can continue running injury free.

Another part of mindful movement is paying attention to or noticing what’s happening around you at any given moment. Since I run primarily on the road, paying attention always, is imperative. By staying in the present moment, I am more aware of potential hazards, like holes in the road, icy patches, and speeding or distracted drivers. I also get to take in more of the scenery and beauty of the terrain. There is nothing better than running up a hill and then pausing to take in the view before heading down the other side. I notice different sounds, like cars in the distance or the wind picking up as it blows across the fields or through the trees and finally on me.

You may be thinking, yeah, yeah, yeah, so what does this have to do with mindful movement? Well, mindful movement can be practiced ANYTIME you are moving!

Here are three easy steps to practice moving mindfully:

1. Notice what is happening in the body.
2. Recognize what is on your mind – notice troublesome thoughts we cannot stop. Recognize habitual patterns.
3. Accept that feelings and thoughts are impermanent and just passing through. Allow them to be in the space you are noticing. Allow yourself to feel what you feel.

If you find resistance – just notice how that feels with a sense of kindness to yourself. Breathe into the blockage or difficulty with a sense of softness.

If your mobility is limited, notice what movements you can do with ease. Try to capitalize on movements that are OK for you, even circling your arms, hands, or feet, or flexing the wrists. Allowing, acceptance and kindness are key to any mindfulness practice, still or moving, sitting, laying down or standing.

How do you move mindfully?

Written by Misty Harmon, Family and Consumer Sciences Educator, OSU Extension, Perry County

Reviewed by Jami Dellifield, Family and Consumer Sciences Educator, OSU Extension, Hardin County

Sources

Calechman, S., Bradley, C., Graham, L., Staff, M., Pratt, M., & Lagunju, O. (2022, February 4). Getting started with Mindful Movement. Mindful. Retrieved February 18, 2022, from https://www.mindful.org/getting-started-with-mindful-movement

Calechman, S., Bradley, C., Graham, L., Staff, M., Pratt, M., & Lagunju, O. (2022, February 4). Getting started with Mindful Movement. Mindful. Retrieved February 18, 2022, from https://www.mindful.org/getting-started-with-mindful-movement/

Dreskin, M., Smith, S., & Kane, D. (Eds.). (n.d.). The benefits of Mindful Movement. What Is Mindful Movement and What Are Its Benefits? | Mental Health & Wellness | Kaiser Permanente. Retrieved February 18, 2022, from https://healthy.kaiserpermanente.org/health-wellness/mental-health/tools-resources/mind-body-wellness/movement-benefits

Renner, B. (2019, February 13). Mindfulness meditation too boring? try mindful movement to shed stress, anxiety. Study Finds. Retrieved February 18, 2022, from https://www.studyfinds.org/mindfulness-meditation-mindful-movement-stress-anxiety/

Seery, J. (2022, January 31). Mindful movement. Mindfulness Association. Retrieved February 18, 2022, from https://www.mindfulnessassociation.net/weekly-challenge/mindful-movement/

Work Well NYC. (n.d.). Improving Mind-Body Wellness Through Mindful Movement. https://www1.nyc.gov/site/olr/wellness/wellnesshome.page. Retrieved February 17, 2022, from https://www1.nyc.gov/assets/olr/downloads/pdf/wellness/improvingmindbodywellnessthroughmindfulmovement.pdf

April 4, 2019 by bohlen19

If you had asked me last year my definition of wellness, I would have said eating right, exercising and lowering my risk of getting sick. However, wellness has many aspects and is connected to more than just those three areas. This last year has taught me how important some of those other areas are to my health and well-being.

The Ohio State University uses an integrative approach to wellness that promotes nine dimensions of well-being. Their student wellness center identifies each of the areas and gives a description.

Emotional Wellness
The emotionally well person can identify, express and manage the entire range of feelings and would consider seeking assistance to address areas of concern.

Career Wellness
The professionally well person engages in work to gain personal satisfaction and enrichment, consistent with values, goals and lifestyle.

Social Wellness
The socially well person has a network of support based on interdependence, mutual trust, respect and has developed a sensitivity and awareness towards the feelings of others.

Spiritual Wellness
The spiritually well person seeks harmony and balance by openly exploring the depth of human purpose, meaning and connection through dialogue and self-reflection.

Physical Wellness
The physically well person gets an adequate amount of sleep, eats a balanced and nutritious diet, engages in exercise for 150 minutes per week, attends regular medical check-ups and practices safe and healthy sexual relations.

Financial Wellness
The financially well person is fully aware of financial state and budgets, saves and manages finances in order to achieve realistic goals.

Intellectual Wellness
The intellectually well person values lifelong learning and seeks to foster critical thinking, develop moral reasoning, expand worldviews and engage in education for the pursuit of knowledge.

Creative Wellness
The creatively well person values and actively participates in a diverse range of arts and cultural experiences as a means to understand and appreciate the surrounding world.

Environmental Wellness
The environmentally well person recognizes the responsibility to preserve, protect and improve the environment and appreciates the interconnectedness of nature and the individual.

I like to think of these nine dimensions in relation to a wheel. When each area is full and evenly distributed around the wheel, it runs smoothly and is strong. However, if areas are missing or less than full then we have a weak, bumpy rolling wheel. Completing a self-assessment shows areas that are thriving and other areas that need greater attention. In examining your own well-being, where could you use some improvements? I encourage you to use that information and set a wellness goal for the next month. Make it something that won’t be too hard to accomplish. For example, take the stairs instead of the elevator or add one more glass of water to your daily beverage intake. This makes it easier to create a plan towards a healthier well-balanced you.

Mazurek Melnyk, B., & Neale, S. (2018). Wellness 101: 9 dimensions of wellness. American Nurse Today, 13(1), 10–11.

The Ohio State University Office Of Student Life. (2018). Nine Dimensions of Wellness. Retrieved from https://swc.osu.edu/about-us/nine-dimensions-of-wellness/

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]