September 2025

It has been almost a year working from home. I look back on the year and have realized how much I have grown practicing self-care. I am going to be honest I can promote and share self-care practices, but it doesn’t come easy for this mom of four! Looking back on the first few weeks working from home learning all the technology, transitioning the kids to virtual schooling, I remember feeling scattered, unable to focus, nervous, and completely overwhelmed! These feelings made me even more frustrated because I am a working mother of four, and an educator. I take pride in my ability to be flexible and adaptable in any given situation. They now have a term for this feeling, pandemic paralysis, a loss of function or movement of your limbs or an emotional way, where you procrastinate, you can’t move, you can’t act, and you’re not doing the tasks that you need or have to do.

One day in the afternoon when I was feeling overwhelmed, all I could think of was a peanut butter and jelly sandwich. In our house a peanut butter and jelly sandwich is not the literal sandwich that you may be thinking of! I have 12 yr. old triplets and at one time I could hold all three of them in my lap. Since they have outgrown my lap we have come up with a ‘peanut butter and jelly sandwich’. I am the sticky peanut butter and two of them are the slices of bread and then we have the jelly on top! Feeling anxious, I stopped everything I was doing went and laid on my bed and said, “I need a peanut butter and jelly sandwich”, and they came running and we laid there with our legs and arms all intermingled. We giggled, smiled, and talked as we laid there all snuggled together. Afterward I felt so much better. I no longer felt anxious and was able to go back to working.

Did you know when you are hugged it relaxes muscles, increases circulation, and releases endorphins.  This can reduce tension and soothe aches and pains. Hugging increases levels of oxytocin, dopamine, and serotonin. These are the happy hormones that promote positive feelings like pleasure and happiness which boost our mood and relieves stress and anxiety. Research has shown that hugs can boost immunity, lower stress, increase self-esteem, and reduce depression.

The day I was feeling the need for a hug I had my children. But if you are feeling the need for a hug and have no one to hug, you can trick your brain and give yourself a hug.  By hugging yourself your brain will release the same hormones and you will have the benefits of a warm hug.

How To Hug Yourself:

1. Wrap your arms around yourself. Bring your left arm across your chest and place your left hand on your right shoulder or upper arm. Bring your right arm across your chest, placing your hand on your left shoulder or upper arm. You can reverse the order, just find a position that is most comfortable for you.
2. Give yourself a nice big squeeze. Press both arms into your body. Mimic the pressure that you feel when you get a reassuring bear hug.
3. Hold for as long as necessary. Sometimes a quick hug is all you need, while other times you might want a lingering, gentle hug.

References:

Dunfee, L. (2019). Am I in Control or is My Stress? Live Healthy Live Well Blog, Ohio State University Extension.  Retrieved February 25, 2021 from https://livehealthyosu.com/2019/04/01/am-i-in-control-or-is-my-stress/

Carter, S. (2021). Overcoming Pandemic Paralysis. Live Healthy Live Well Blog, Ohio State University Extension.  Retrieved February 25, 2021 from https://livehealthyosu.com/2021/01/28/overcoming-pandemic-paralysis/

Lamburg, E., (2020). Health Benefits of Hugging, Backed By Science.  The Healthy. Retrieved February 25, 2021 from https://www.thehealthy.com/mental-health/benefits-of-hugging/

Ocklenburg Ph.D., S., (2018). 3 Surprising Ways Hugging Benefits Your Well-Being, Psychology Today.  Retrieved February 25, 2021 from https://www.psychologytoday.com/us/blog/the-asymmetric-brain/201812/3-surprising-ways-hugging-benefits-your-well-being

Written by:  Kellie Lemly, MEd, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Champaign County, [email protected]

Reviewed by: Dr. Roseanne Scammahorn, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Darke County, [email protected]

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February 22, 2024 by taylor.4411

Acknowledging that February is American Heart Month, we understand that it is important to get more movement throughout the day to improve heart health. Did you know that movement and exercise can also improve your mental health?

Physical activity has many added benefits. In the winter months, mood disorders become more prevalent. The National Institute of Mental Health states, “Seasonal affective disorder is a type of depression characterized by a recurrent seasonal pattern, with symptoms lasting 4-5 months out of the year”. In most situations, this disorder can start in the fall or winter and diminish in the summer.

Symptoms of Seasonal Affective Disorder (SAD) along with symptoms of depression include:

• Oversleeping (hypersomnia)
• Overeating, particularly with a craving for carbohydrates, leading to weight gain
• Social withdrawal (feeling like “hibernating”)
• Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least 2 weeks
• Feelings of hopelessness or pessimism
• Feelings of irritability, frustration, or restlessness
• Feelings of guilt, worthlessness, or helplessness
• Loss of interest or pleasure in hobbies and activities
• Decreased energy, fatigue, or feeling slowed down
• Difficulty concentrating, remembering, or making decisions
• Changes in sleep or appetite or unplanned weight changes
• Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment
• Thoughts of death or suicide or suicide attempts

It can be obvious that feelings affect movement (moving more slowly), but your movement can also affect your feelings. Regular aerobic excise, regular exercise, and meditative movement can help improve mood disorders.

How Exercise can Improve Mood Disorders:

• Regular aerobic exercise – can reduce anxiety by making your brain’s “fight or flight” system less reactive.
• Regular exercise such as cycling or gym-based aerobic, resistance, flexibility, and balance exercises can also reduce depressive symptoms. Regular exercise may boost mood by increasing a brain protein that helps nerve fibers grow.
• Meditative movement has been shown to alleviate depressive symptoms. This is a type of movement in which you pay close attention to your bodily sensations, position in space, and gut feelings (such as subtle changes in heart rate or breathing) as you move.

Adding physical activity in your daily routine can not only improve your heart health but can also improve your mental health. If you suffer from SAD, adding one of the exercises mentioned above, you can enhance your mind and body.

Written by: Megan Taylor, Family and Consumer Sciences/4-H Educator, Ohio State University Extension, Union County

Reviewed by: Jennifer Little, Family and Consumer Sciences Educator, Ohio State University Extension, Hancock County

References:

How Simply Moving Benefits your Mental Health. Harvard Health. (2016, March 28). https://www.health.harvard.edu/blog/how-simply-moving-benefits-your-mental-health-201603289350

U.S. Department of Health and Human Services. (n.d.). Seasonal Affective Disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

July 23, 2018 by Michelle Treber

Definition of nudge: to touch or push (someone or something) gently: to encourage (someone) to do something. ~Merriam-Webster Dictionary.

Setting health and wellness goals are common when we start a new year. Many of us make New Year Resolutions. For several years, I’ve encouraged people to set a resolution or goal and go for it. We’ve discussed ways to achieve your goal, as well as possible barriers and opportunities. Did you set a New Years’ Resolution? If so, how are you doing with that goal?

We are over the midpoint in the year and I’d like to encourage you to consider taking a small step (or two) to improve your health. If you are like me (and most of us) you are busy and health practices may take a backseat in our lives. I’d like to “nudge” you to get back on track with your wellness goals.

Not sure where to start? Is there an easy habit that you could add or change? Sometimes if we start with a simple change, the next wellness change is easier to make. We gain momentum as we start to feel better and our confidence increases. Here are some suggestions for easy changes to help you get started:

• Enjoy water at meals – not only will you save money while eating out, this helps you get increase your daily water intake.
• Add a veggie or fruit snack to your day. Pack a bag of carrots, an apple, banana or mini cucumber to enjoy as a snack break.
• When ordering a salad, ask for your dressing on the side and dip your fork into your dressing. You will save calories and it may help you slow the pace of eating. When you are finished, look at the amount of dressing left over. Any surprises?
• Take a walk at lunch. Start with 10 minutes. See if getting a quick walk in helps you feel refocused and energized. Add more time to your walk and see those benefits.
• Set a timer (phone, watch, or computer) to get up and move every hour. See if this helps you stay energized throughout the day.
• Pack a low-fat yogurt (watch the amount of sugar in your yogurt) to enjoy as a healthy snack. This will help you get the 3-a-day recommended servings of dairy.
• Enjoy your pizza with extra veggies. If you love pepperoni on your pizza, make half veggie, half pepperoni and mix it up. We’ve transitioned to a veggie only pizza in our house.
• Take a day and declare it “soda free”. Enjoy flavored water, tea, or other beverages. A few years ago, I made the decision that I wouldn’t drink pop anymore. It was a tough habit to break but sparkling water and tea helped me make this change.
• Engage a friend for support. Tell a friend (email, text, in person, or on the phone) about your new health change and gain support. Stating the goal or change that you are making will help you stay accountable. It may even encourage them to make a change, too.

Still not sure where to start? Check out the new on-line tool on MyPlate.

In a few minutes, you will have a MyPlate Plan to help you find a Healthy Eating Style. I like that my plan told me how many cups of fruits and vegetables that I need each day.

Want a few more ideas of small changes you can make? Here are two links to help you get started:

30 MyPlate Steps to a Healthier You

Check out the ChooseMyPlate website and explore the Make Small Changes section.

You will find short video clips, comparisons, recipes and more. Just click on one of these sections:

Are you ready to enjoy a healthier lifestyle? Start with a small change, and “nudge” others to make one simple switch for better health.

Sources:

https://www.choosemyplate.gov/what-are-myplate-mywins

https://www.choosemyplate.gov/make-small-changes

https://food.unl.edu/30-myplate-steps-healthier-you

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

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

If you want to learn about healthy eating, you can find mountains of information on the web, smart phone apps, at the book store, etc. The same goes for any health behavior such as physical activity, smoking cessation, or stress management. There’s a lot of good research-based information and advice and lots of bad as well. Organizations such as CDC, Land-grant universities, non-profits, have unbiased research-based information and resources.

Most of us probably know that we should be eating more fruits and vegetables, less junk food, exercising more and sleeping longer so why is it hard  to change our habits? What behavioral scientists tell us is that knowledge isn’t predictive of what we do or don’t do. Knowledge is important but there are many other factors that influence our behaviors. Personal factors such as our self-confidence or self-efficacy to undertake a behavior is critical as are the expectations or beliefs about behavior.  For example, I’m trying to eat less processed meats because they are associated with certain cancers. In addition to having this knowledge, I’m also pretty confident that I can identify processed meats and can make healthy substitutes. So why am I still eating gobs of lunchmeat, peperoni on pizza, beef jerky, hot dogs, and brats, and not to mention fast food?

In addition to personal factors, our behaviors are also influenced by our social networks, situations, environments including workplaces and communities, and ultimately policies. Regarding processed meat, it’s everywhere including stores, restaurants, and at parties. Furthermore, it’s really easy to prepare since I don’t have to cook it, or at least for very long and in many cases it’s just served to me at restaurants. So in other words, even though I have the knowledge, beliefs, and self-confidence, the cards are still stacked against me because of the situations or environments where my behavior takes place.  I should have the will power to overcome these challenges or perhaps not. Perhaps the “horse” driving my “cart” is not a very strong one. The “horse” refers to the reward expectation of the behavior. Rational humans do things and do things repeatedly because they expect to be rewarded in some way. Unfortunately, biology rewards behaviors that are detrimental over time to our well-being. Sugary fatty foods taste good, as do salty processed meats. In addition to taste, convenient behaviors are rewarding because we spend less energy and experience less discomfort.  It’s easy (rewarding) to succumb to the forces of gravity and be a couch potato, or to eat out. In order to overcome these forces, we really need to think about what we value. The reward of “doing” must be much more compelling than the reward of “not doing,” especially in context of situations and environments in which we find ourselves. Long range reward expectations regarding health behaviors are important, because they often catalyze behavior change in the first place and keep us going over time. Most people take about 6 months to form a habit and move back and forth through through “stages of change.” However, immediate reward expectations get us through tempting day to day situations. I saw my mom fight colon cancer and how terrible the surgery and treatment were. As compelling as the long range reward to avoid that, is it enough for me to buy something besides beef jerky at the convenience store when I have a salt craving? Probably not, but it will cross my mind. However, the expectation of a short-term reward that nuts will taste just as good might be what tips the scale and gets me out of the convenience store without the beef jerky in hand!

When we set out to change a behavior, we really need to take time and think about these rewards. Short and long-term reward expectations can be things that aren’t even health related but important to us in some way. Short-term reward expectations for healthy eating might include having energy, feeling satisfied with a healthier substitute, not feeling bloated, feeling strong, and alert. Long term rewards could include seeing a grandchild graduate from college, being able to go on vacations, go on long hikes, being a role model, etc. Furthermore, you might want to think even deeper or what is the “reward” behind the reward. Why would long hikes be important for example? Hikes could be spiritually rewarding  to be connected with nature.

When changing a behavior we should set S.M.A.R.T. goals– realistic, measurable, attainable, realistic and time-bound. These should be written down. We should also write down short and long-term rewards and why they are important. They can be anything that is valued- either material (ex. a movie at the end the week if the reward is achieved) or understood (I will feel more energetic). Reflect often about rewards, and ask “what’s really driving my behaviors.” We may need to change rewards as we achieve goals or as our values change depending on our stage of life. We must really take time and think about “the horse”, because the horse is going to pull the cart through the difficult situations!

References

Centers for Disease Control and Prevention. (2017). Accessed at https://www.cdc.gov/

Bandura, A. (1989). Human agency in social cognitive theory. American psychologist, 44(9), 1175

Ohioline Factsheet HYG5587. Processed Meats, Red Meats and Colorectal Cancer Risk. Accessed at http://ohioline.osu.edu/factsheet/hyg-5587

A Healthier Michigan. (2017). How to set SMART Goals for Health. Accessed at https://www.ahealthiermichigan.org/2011/01/12/how-to-get-smart-about-goal-setting/

Prochaska, J. O., & DiClemente, C. C. (1982). Transtheoretical therapy: Toward a more integrative model of change. Psychotherapy: theory, research & practice, 19(3), 276.

Author: Dan Remley, Field Specialist, Food, Nutrition, and Wellness, O.S.U. Extension

Reviewer: Shannon Carter, Extension Educator, Family and Consumer Sciences, O.S.U. Extension, Fairfield County

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“The more committed a child is to learning, the more likely it is that he or she will grow up healthy.” – Peter L. Benson, Ph.D.

Believe it or not, summer break is nearly over and school will officially be back in session soon. Going back to school can be an exciting time for many students; and for others, a source of added stress. However, there are things parents can do to help make the transition from summer vacation into the school routine less stressful.

The good news is children are born learners. They are curious about the world around them. They are motivated learners who accept some responsibility for their own education. They understand that success comes as a result of their own efforts. They pay attention and concentrate on school-related tasks. Successful students can ignore or reduce distractions in the environment or from their own thoughts which can interfere with learning.

Here are a few tips parents can use to encourage success in school.

1. Develop a study plan/routine.

Involve your child in establishing a specific time every day for homework and general reading. Check with the teachers to see how much homework to expect for your child. Some elementary school students have 20‐30 minutes a day set aside for this purpose. Junior and senior high school students may need at least 30‐45 minutes for daily study time. Some schools expect students to spend at least 15 minutes per subject each day on homework.

2. Create an environment conducive to learning.

Make your home a place where it is easy for your child to learn. Keep books, magazines, catalogs and writing materials within easy reach. Make sure that your child has a place to study. This could be in the child’s room, in the kitchen, or in another place where the lighting is good, and it’s quiet. Be near enough to answer questions that your child has.

3. Become a mentor/coach for your child.

Be enthusiastic! It can be contagious. Don’t give the message that homework is a boring chore; children who do well, enjoy learning. If your child does not seem motivated to do well in school, try to find ways to make the learning fun.

4. Listen.

Listen carefully when your child talks about having difficulty with her homework. Encourage her to break down problems into small steps.

5. Get to know your child’s teachers.

Get to know your child’s teachers and what they expect. Compare your goals for your child to those of the teachers. Make sure your child knows of your interest in his/her school. This will send the message that what they are doing is important.

Talk with your child and find out their concerns. If you learn your child feels ignored or “picked on” in the classroom, talk with the appropriate school official. If you can’t find the time to visit in person, call the teachers or attach notes to your child’s homework they are taking back to school.

One of the most difficult challenges facing parents and teachers today is that of encouraging youth to value learning and make a personal commitment to education. Youth who develop a love of learning will not only increase their chances of academic and career success as adults, but will also be more likely to avoid problem behaviors and negative peer pressure.

References:

How Parents Can Help Their Kids Be Successful in School, August 9, 2012 in Families Matter http://extension.udel.edu/factsheet/how-parents-can-help-their-kids-be-successful-in-school/

Back to School Success, by Bill Stone, http://lee.ces.ncsu.edu/2013/10/back-to-school-success-2/

SCHOOL SUCCESS, (2005) by Peter L. Benson, Ph.D., What Kids Need to Succeed http://cte.ed.gov/nationalinitiatives/gandctools_viewfile.cfm?d=600051

Encouraging Success in School, by Beth D. Gaydos, Faculty Emeritus, Ohio State University Extension, Family and Consumer Sciences.

Written by: Cindy Shuster, CFLE, Extension Educator, Family and Consumer Sciences, OSU Extension, Perry County, Buckeye Hills EERA

Reviewed by: Polly Loy , Extension Educator, Family and Consumer Sciences, OSU Extension, Belmont County, Buckeye Hills EERA

Bridgett Kidd, Extension Program Specialist, Ohio State University Extension, Human Ecology Extension Administration

Reviewed by: Kim Barnhart, Office Associate, OSU Extension, Perry County, Buckeye Hills EERA

Jennifer Lindimore, Office Associate, OSU Extension, Morgan County, Buckeye Hills EERA

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Confused about conflicting nutrition information?  Know where to find reliable nutrition facts based on sound research, or do you feel like you’re swimming in a sea of sharks?

With the advancement of technology, consumers face a daily barage of  “scientific” discoveries, ancient remedies, and miracle weight-loss diets from various media outlets. But how is a person able to identify credible information from false claims?  Overall, how do you stay up-to-date on nutrition and how it affects health?

If you’re like most people, you rely on poplular media – newspapers, television, magazines and the internet – to provide you with the latest nutrition news.  Many people even rely on these channels of information over their health care professional.  For your own good health, it’s worth your time to locate credible sources of information and be able to judge for yourself the value of sound nutrition advice.

When Do We Need Nutrition Advice?  Every day!  However, there are times when you need more information, such as if you…

• Are pregnant or breastfeeding
• Have trouble with infant or child feeding
• Are an “extreme” athlete
• Have struggled trying to lose or gain weight
• Are caring for an older parent
• Want to change your eating habits to help prevent diesease
• Would like to eat smart to stay healthy

If you’re frequently on the internet, you know how much misinformation proliferates in cyberspace.  Nutrition is no exception; thousands of new blogs, chat rooms, and nutrition-related Web sites appear each year.  Some may be credible and provide sound eating advice, but others may not be science-based.  How can you identify a Web site you can trust?  Ask youself the following:

1. Who is the sponsor or owner of the site?  Look at the three-letter suffix on the Web address.  If it ends in .edu, it is an educational institution.  A site that ends in .gov is a government agency and a site that is owned by a non-profit organization will have .org  at the end.  These three sites tend to the most credible.  Those sites that end in .com are commerical sites; be sure to scrutinize information from these sites with care.
2. Does the site have have regular updates?  How current is the information?  Credible sites reflect current research.  Be cautious; being current doesn’t make it totally accurate.
3. Is the site trying to sell you something?  Is it promoting a specific product?  These can be warning signs for bias.
4. Does the Web site provide cited sources, or is it based on opinions?  Scientific findings should support the information provided for consumers.

Learn how to be your own judge of nutrition information.  When reading a book or the newspaper, identify the author and his or her qualifications.  Are they affiliated with an accredited institution that offers research?  Ask yourself why the information was published, and if the advice is credible.  Was a study conducted that led to the recommendations?  If so, learn more about the study itself  – was it a long-term study with a large group of people?  What were the characteristics (age, gender, etc.) of the people?  Do other studies support these findings?  Become familiar with the meaning of words used in research.  For example,  “contributes to” does not mean that it “causes”.

When in doubt, check with your health care professional, registered dietitian, or your local library or university.  Hospitals, public health, and your Extension office are other reliable resources.  Remember, if it sounds too good to be true, it probably is!

Submitted by:  Jennifer Even, Extension Educator, Ohio State University Extension, Hamilton County.

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As the weather warms up and fresh vegetables are readily available there are many good choices to add vegetables to your outdoor grilled meals.  It not only keeps the heat out of the kitchen, it adds variety to your family meals.  Outdoor grilling can be a healthy, low-fat way to cook.

• Place large vegetables such as corn on the cob and asparagus directly on the grill.
• Smaller vegetables such as peppers, mushrooms, zucchini, and cherry tomatoes should be washed and cut into uniform pieces. Place them in an aluminum foil packet or a vegetable grilling basket.
• For added flavor, marinate for 15 minutes before grilling by tossing them with a mixture of 2 parts oil, one part lemon juice, a crushed garlic clove and other herbs of your choice.
• Make kabobs by putting the vegetables on a skewer, or use aluminum foil or a vegetable grilling basket
• Cook on a medium-hot grill, turning them often.
• When easily pierced by a fork, they are done.   

Vegetable Kabobs

2 large green peppers, cut into 1” squares

2 medium onion, quartered, separated into sections

2 small zucchini, cut into 1” pieces

4 small yellow squash, cut into 1” pieces

12 whole mushroom

1 bottle fat-free Italian salad dressing

Place vegetables in a non-metal dish, pour Italian salad dressing over all and mix.  Marinate vegetables in the refrigerator for 1 hour.  Drain vegetables and thread alternately on skewers. (Or use a foil pouch or vegetable basket.) Grill kabobs 15-20 minutes, turning to brown on all sides.  Makes 4-6 kabobs.

Sources:

Penn State Extension http://extension.psu.edu/health/nutrtiion-links/recipes

University of Nebraska-Lincoln Extension, Are You a Nutritious Grill Master?  G2048  http://extension.unl.edu/publications

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

Reviewer: Kathy Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Butler County.

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My book club is reading a novel where there is a misunderstanding about the main character’s home life, resulting in a series of white lies being told to co-workers. She thinks that no one will know, but of course there wouldn’t be a story if her boss doesn’t show up at the family holiday gathering.  She then pulls family members into the lies and of course it starts multiplying. As our book club began to discuss the story, we spent some time looking into what is a “white lie” and does it, or other lies even hurt anyone?

I think most of us know that a “white lie” is thought to be a small lie that is typically told to avoid hurting someone’s feelings. But really the white lie is often told to help ourselves, because we don’t want to have an tough conversation or face discomfort. If you think about it, we begin teaching even young children to tell white lies to protect the feelings of a gift giver, or avoid a phone call (“Just tell grandma you like it.” or “Tell them I’m not home”. And did you know there are other colors of lies as well?

The Gray Lie – A gray lie is more serious than its white lie friend, but still not malicious. It is usually said to benefit both ourselves and others.

The Green Lie – A green lie is a deliberate deception by a company about its environmental policies or commitment. They are often misleading and manipulative. They are typically for the benefit of the company that told the lie and may be harming the environment or pulling our consumer dollars to a business that we may not support with the truth.

Black Lies and Red Lies – These are the exact opposite of the white lie. They are told for selfish reasons, to harm someone else, and in the case of the red lie, to seek revenge (even at the cost of harming ourselves). These lies are frequently told to avoid legal actions.

In a recent study about lies, researchers found that most of us tell about 1 to 2 white lies per day. While a small percentage, about 5% of those studied, tell numerous lies over and over. This would be the person who steals someone’s identity or a scammer. The most common lies told were told to avoid others or as a joke or prank.

So, what can we learn about this research on lies? Likely most of us need to do a “Gut Check” every once ina while, and think before we answer. We need to support everyone’s best interests, not just our own. We probably need to be a little more honest and realize there may be consequences when we answer truthfully, as well as when we tell a white lie. If you feel like you are lying more than you should try talking with a mental health professional to determine if there are other problems you need to deal with. Remember that lies are often harmful to both ourselves and others.

If you are wondering about our book club book, it is “Faking Christmas” by Kerry Winfrey.

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

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

Sources:

Currents, University of Wisconsin at La Crosse Blog, Docan-Morgan, T., (2021). https://www.uwlax.edu/currents/how-often-do-people-lie/

National Library of Medicine, “Lie Prevalence, Lie Characteristics and Strategies of Self-Reported Good Liars”. (2019). https://pmc.ncbi.nlm.nih.gov/articles/PMC6890208/

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Gardening can be more than just a hobby, it can have lasting benefits for your physical health, mental health, and can help fight against some chronic diseases and cancers. In a randomized, controlled study of community gardeners, those who gardened increased their physical activity by forty-two minutes per week and ate an average of 1.4 grams more fiber daily than those who did not. They also reported lower levels of stress and anxiety. A few of the ways gardening can benefit your health include:

Increased Exercise. The CDC categorizes gardening as exercise. Gardening can exercise all the body’s major muscle groups. Physical activity during gardening such as digging, hauling, watering and harvesting can improve your physical strength, heart health, weight, sleep, and immune system. Regular exercise can also improve your brain health. Exercise can improve memory and thinking skills by reducing insulin resistance, reducing inflammation, and stimulating the release of growth factors—chemicals in the brain that affect the growth and health of brain cells.

Improved mental health. Gardening can improve your mental health by encouraging feelings of well-being, calm, empowerment, and connection. Working in school, community, and family gardens can help people of different ages, abilities, and backgrounds expand and deepen their connections with each other. Working in a garden can help you take charge and feel empowered to meet your own needs for exercise, healthy food, and beautiful surroundings. Having a routine of regularly tending a garden can provide structure to your day and is linked to improved mental health. 

Increased Vitamin D production. A scientific review of the risks and benefits of sun exposure found that controlled exposure to the sun increases Vitamin D production in the body while limiting the risks of over exposure. Vitamin D can help lower the risk of breast cancer, colorectal cancer, bladder cancer, prostate cancer, non-Hodgkin’s lymphoma, and multiple sclerosis. In addition, if your vitamin D levels are low, you can have a greater risk of developing psoriasis flares, metabolic syndrome (a prediabetes condition), type II diabetes, and dementia.

Improved Diet. In the randomized, controlled study of community gardeners, in addition to increasing their daily fiber intake, the gardeners also increased their daily fruit and vegetable consumption. The Dietary Guidelines for Americans recommend that adults consume 2 ½ cups each of fruits and vegetables per day. Fruits and vegetables contain a variety of nutrients that promote health and prevent disease, including dietary fiber. Growing your own fruits and vegetables can help encourage you to eat more produce as you harvest your efforts from gardening. 

Gardening can provide many health benefits for both the body and the mind. Increased exercise and Vitamin D production, improved diet and fiber intake, and feelings of calm, empowerment, and connection all contribute to improved mental health, physical health, and an overall sense of well-being.  So, consider adding gardening to your list of hobbies today!    

Written by Julie Weinberg, Dietetic Intern and Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Reviewed by Holly Bandy, Family and Consumer Sciences Educator, OSU Extension Stark County

Sources:

Litt, J.S., Alaimo, K., Harrall, K.K., Hamman, R.F., Hebert, J.R., Hurley, T.G., Leiferman, J., Li, K., Villalobos, A., Coringrato, E., Courtney, J.B., Payton, M. & Glueck, D.H. (2023). Effects of a community gardening intervention on diet, physical activity, and anthropometry outcomes in the USA (CAPs): An observer-blind, randomized controlled trial. The Lancet Planetary Health; 7(1): E23-E32. doi: 10.1016/S2542-5196(22)00303-5. https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(22)00303-5/fulltext

Litt, J.S., Alaimo, K., Buchenau, M., Villalobos, A., Glueck, D.H., Crume, T., Fahnestock, L., Hamman, R.F., Hebert, J.R., Hurley, T.G., Leiferman, J. & Li, K (2018). Rationale and design for the community activation for prevention study (CAPs): A randomized controlled trial of community gardening. Contemporary Clinical Trials; 68: 72-78. doi: 10.1016/j.cct.2018.03.005. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5963280/

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Thanksgiving table with roasted turkey, sliced ham and side dishes

With many different holidays approaching, it is important that we do our best to keep our family and friends safe. Having large holiday dinners is fun, exciting, and a great way to spend time with our family and friends, but a case of food poisoning can ruin any celebration. To keep your family and friends safe, follow these tips from Centers for Disease Control and Prevention to help prevent food borne illness during the holidays:

• Keep foods separated
• Cook food thoroughly
• Keep food out of the “danger zone”
• Use pasteurized eggs for dishes containing raw eggs
• Do no eat raw bough or batter
• Thaw your turkey safely
• Wash your hands

At your family gatherings, there are some individuals who are at high-risk for food poisoning or foodborne illness. The group of individuals who are more likely to get sick and have a more serious illness because they have an inability to fight germs are:

• Adults aged 65 and older
• Children younger than age 5
• People with weakened immune systems
• People who are pregnant

People who are listed in the above group should avoid eating undercooked or raw beef, chicken, pork, turkey, eggs, and seafood, raw or lightly cooked sprouts, and raw milk and cheeses.

When serving foods at your holiday parties or get togethers, follow the two-hour rule. When you have food sitting out, the rule is for any perishable food items (meat, poultry, seafood, dairy, cut fruit, some vegetables, and cooked leftovers) to be thrown away if they have been left out for two hours or more.

Proper storage of leftovers is an important factor in food safety. The CDC lists the proper way to store and reheat leftovers.

Storage and Reheating Leftovers:

• Divide leftovers into smaller portions or pieces for faster cooling, place in shallow containers, and refrigerate or freeze.
• Leftover foods should be refrigerated at 40°F or below as soon as possible and within 2 hours of preparation. It’s OK to put hot foods directly into the refrigerator in small portions.
• Leftovers should be reheated to at least 165°F before serving. This includes leftovers warmed up in the microwave.
• Learn how long food can be stored safely in the refrigerator and freezer.

Do your part in keeping your family and friends healthy this holiday season by following these simple tips for food safety!

Resources

Centers for Disease Control and Prevention. (2022, November 30). Food Safety for the Holidays. Centers   for Disease Control and Prevention.                 https://www.cdc.gov/foodsafety/communication/holidays.html

U.S.D.A. Food Safety and Inspection Service. Danger Zone” (40 °F – 140 °F).            https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-               basics/danger-zone-40f-140f

U.S.D.A. Food Safety and Inspection Service. Let’s Talk Turkey-A Consumer Guide to Safely Roasting a         Turkey |Food Safety and Inspection Service. (n.d.). https://www.fsis.usda.gov/food-safety/safe-              food-handling-and-preparation/poultry/lets-talk-turkey-roasting

Author: Megan Taylor, Extension Educator, Family and Consumer Sciences/4-H Youth Development, Union County

Reviewer: Jennifer Little, Extension Educator, Family and Consumer Sciences, Hancock County

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