maximios

After watching Oprah Winfrey’s report on 60 Minutes about Treating Childhood Trauma, I began seeking out more learning opportunities on Adverse Childhood Experiences (ACEs) and a Trauma Informed Care Approach. I wanted to share with you what I have learned.

Trauma is defined as a body wound or shock produced by sudden physical injury, as from violence or accident or an experience that produces psychological injury or pain. Trauma occurs when an individual, family, or community experiences an event or series of events that are harmful, and it affects functioning and well-being. Traumatic events can include abuse, neglect, bullying, terrorism, and war. Trauma does not discriminate. An important point is that what may be traumatic for one person may not affect another person in the same way. For example, being in a car accident may become a traumatic event for one person, and another person may not appear to be affected by it at all.

As a friend, family, or concerned community member, you can help someone who has experienced a trauma by:

• Asking  “What happened” and “How can how I help?”
• Allowing the person to express their emotions. Some emotions may be anger, numbness and fear.  There is no one way that individuals express themselves after experiencing a trauma.
• Listening to someone’s story and showing empathy and concern.
• Offering practical support.

Adverse Childhood Experiences (ACEs) are traumatic events that happen to children and adolescents, and they are categorized in this infographic from the Robert Wood Johnson Foundation:

Research has shown that infants, children, and adolescents with ACEs are more likely to experience mental health, physical health, and behavioral health problems.

THERE IS HOPE!  Even if you, a loved one or your community has experienced a traumatic event, it does not mean that all is lost. There are many protective factors that can help to overcome the experience of trauma and build resilience at individual, relational, and community levels. Protective factors will always promote growth, independence, and healing for an individual.

Some protective factors are:

• Caring adults outside family who can serve as role models or mentors
• Communities that support parents and take responsibility for preventing abuse
• Supportive family environment
• Adequate housing
• Access to health care and social services

As you live each day, remember that each of us has the chance to make a difference to another person. Trauma can be experienced by anyone. When we begin to recognize the humanity of each person, to not believe that we already know their story based simply on looks or rumor, and to come together as a community of broken people, each person and each community will become stronger.

WRITTEN BY: Jami Dellifield, Family and Consumer Sciences Educator, Ohio State University Extension

REVIEWED BY: Jenny Lobb,  Family and Consumer Sciences Educator, Ohio State University Extension

RESOURCES:

Brown, Asa Don. Protective and Risk Factors Associated With Trauma: The process of recovery and resiliency. Psychology Today, 2017.  https://www.psychologytoday.com/us/blog/towards-recovery/201704/protective-and-risk-factors-associated-trauma

Robert Wood Johnson Foundation. What Are Adverse Childhood Experiences? https://www.rwjf.org/en/library/collections/aces.html

Substance Abuse and Mental Health Services Administration. Trauma. https://www.integration.samhsa.gov/clinical-practice/trauma

Substance Abuse and Mental Health Services Administration. Types of Trauma and Violence. https://www.samhsa.gov/trauma-violence/types

Victoria State Government Health and Human Services. Trauma – helping family or friends. https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/trauma-helping-family-or-friends

Winfrey, Oprah. 60 Minutes News Program. March 11, 2018. Treating Childhood Trauma. https://www.cbsnews.com/news/oprah-winfrey-treating-childhood-trauma/

Youth.gov. Risk & Protective Factors. https://youth.gov/youth-topics/youth-mental-health/risk-and-protective-factors-youth 

Read Full Post »

Are You Stuck in a Cooking Rut?

I usually like to cook. In fact, I would cook more often if someone else always did the cleanup. At times I can feel like I get stuck in a rut with lack of inspiration leading to the redundancy of the same few recipes. This boredom leads to ordering more takeout and delivery, which often costs more time and money and increases the consumption of less healthy food. If you are finding yourself “stuck in a rut” and lacking inspiration here are a few ideas to shake up your everyday food routine.

Breakfast
Let’s start with breakfast, do you always eat the same thing? I like having cereal but after a few days it can become monotonous, and I find myself skipping this important meal or grabbing something unhealthy on the way to work. Try adding hot or cold cereal to the routine; include berries or other fruit in your meal or even on your cereal. Did you know adding more protein to breakfast will help you feel fuller longer? Easy sources of protein include eggs, yogurt, or milk. If you are looking for vegetarian or vegan friendly options, you can add a dairy alternative milk, seeds or nuts to your cereal or breakfast smoothie, or beans to a breakfast burrito.

Lunch
Lunch time meal shake ups may depend on your situation and if you have access to kitchen equipment, including a microwave. Salads can be a great way to incorporate more vegetables into your diet and shake up your meal ideas. Check out this recipe for Mason jar burrito bowl salads, another idea is to plan for leftovers. For example, you can, cook a little more of a main dish at dinner to ensure leftovers for lunch. For changes to your sandwiches try a new ingredient, make it a wrap, or turn your sandwich into a salad. One of my favorite lunchtime meals is to utilize healthy snack items as my lunch, such as hummus with veggies and pita chips, a yogurt parfait with granola and fruit, or crackers with cheese and nuts.

Dinner
One the best ways to change up your dinner routine is to find new recipes. If you search recipes online, you can quickly become overwhelmed with all the possibilities. To reduce the fatigue of shifting through millions of recipes look for certain main ingredients or protein or, try to stick to staple ingredients that you already have in your pantry. The Ohio State University SNAP-Ed team has a great recipe website with many easy, low-cost recipes, check them out at CelebrateYourPlate.org

Still need inspiration? You can also try these ideas:

• Have a recipe swap with friends.
• Refresh a traditional family recipe.
• Try cooking once and eating twice.
• Pick one or two new recipes to try per week and have your family vote on their favorites.
• Involve the rest of the family by having them choose a new recipe (this is a great way to involve your kids in learning to cook).
• Explore a cuisine from another culture.

Whatever you decide to do, remember making small changes can benefit both your health and your wallet.

Written By: Laura Halladay, NDTR, Family and Consumer Sciences Educator, OSU Extension Greene County

Reviewed By: Laura Stanton, Family and Consumer Sciences Educator, OSU Extension Warren County

Sources:

Harvard Health. (2018, December 1). Extra protein at breakfast helps control hunger. Retrieved January 3, 2022, from https://www.health.harvard.edu/staying-healthy/extra-protein-at-breakfast-helps-control-hunger

Healthy meals: Low cost recipes. Celebrateyourplate. (n.d.). Retrieved January 3, 2022, from https://celebrateyourplate.org/

Henneman, A. (2019, October 14). How to cook once and eat twice. UNL Food. Retrieved January 3, 2022, from https://food.unl.edu/how-cook-once-and-eat-twice

Oliver, V. (2020, December 8). Make a week’s worth of lunches with Burrito Bowl Mason jar salads. Make a week’s worth of lunches with Burrito Bowl Mason Jar Salads | UK Human Resources. Retrieved January 3, 2022, from https://www.uky.edu/hr/thrive/12-08-2020/make-week%E2%80%99s-worth-lunches-with-burrito-bowl-mason-jar-salads

Photo Credit: Sarah Cervera via Unsplash – Breakfast bowl with berries, nuts, and grains.

Jeff Sheldon via Unsplash – Recipe displayed on tablet.

Read Full Post »

Food Riddle: When is a generic food not a generic?
Answer: When it tastes as good as the real thing!

Generic food brands, introduced in 1977, have changed dramatically over the last 37 years. Initially sold in plain white packaging with black lettering, they were considered inferior to name brand products. The “generics” were even ostracized to their own aisle; a grocery store version of food segregation, if you will. But much like the ad campaign slogan that touted “you’ve come a long way, baby,” generic food has made leaps and bounds in quality, price, and reputation.

Generic food is produced and manufactured primarily through two venues; at name brand factories on the same production line as their more expensive counterparts, or by less well-known companies. Instead of the plain package designation of the past, most generics are now sold by supermarkets as their “store” brand. What’s even more amazing is that some of the national chains such as Kroger and Walmart actually sell high and low version of their own generics. For example, Kroger has a top quality line (Private Selection), as well as a budget line (Kroger Value).

Because of their inauspicious start, some people still perceive generic food products as lacking in taste and/or quality. But a trading standards investigation found little nutritional or taste difference between generic and name brand products. And in an October 2010 Consumer Reports food comparison, researchers recommended consumers at least try store brand products. Their rationale? There is little risk because most grocery stores offer a money-back guarantee if you are not satisfied with the generic product. The 2010 Consumer Reports challenge compared 21 name brand vs. store brand products, and results may surprise you. Name brands won seven taste tests, store brands won three, and the other 11 products tied!

Name brand companies spend billions of dollars in advertising to entice you to purchase their products. That cost is ultimately passed on to you, the consumer. Generics don’t have the same mandate to market their products; they can essentially “piggy-back” off the marketing of the name brands. That is why the store brand or generic brand will usually cost less (an exception sometimes exists when the name brand product is on sale).

Generic food products offered to consumers have certain characteristics in common. The price differential runs 10%-35% below national brands, and 10%-20% below private brand. Most retailers have introduced generics in order to attract price conscious shoppers. However, other food retailers have added them to their stock as a defense mechanism to keep from losing patrons to low overhead “box stores” (e.g. Sam’s Club) or to merchants who specialize in generic products (e.g. Aldi’s).

The Bottom Line??

Food is traditionally considered the third largest line item in the family budget, after housing and transportation. However, I have found for many families it is their #1 expense, even more than their house or car payment. We tend not to be aware of how much we spend on food, because it is not a once-a-month bill. If you would like to free up more dollars in your family budget, consider choosing generic food products. You may find that you like them as well, if not more so, than name brand products.

Written by: Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County, [email protected]

Reviewed by: Betsy DeMatteo, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, [email protected]

Sources:http://www.consumerreports.org/cro/magazine-archive/2010/october/shopping/store-brands-vs-name-brands/overview/index.htm
http://extension.oregonstate.edu/fcd/nutrition/ewfl/module3/shopping2.html
http://www.acrwebsite.org/search/view-conference-proceedings.aspx?Id=9804

Read Full Post »

September 14, 2018 by lisabarlage

We have all heard the saying “breakfast is the most important meal of the day”. When I was younger, I did not eat breakfast before going off to school. Like all families, we were busy in the mornings and my mom did not make it a priority for us to eat breakfast. Several years ago, I started taking medicine in the morning. I realized quickly that if I did not eat breakfast with it I would get sick. I still struggle with eating breakfast each morning.

Next year my daughter will be starting college. So I have stressed to her about how important it is to eat breakfast each morning. To meet our needs I have been looking for quick and easy ideas. I have discovered there are many great web sites out there to help in getting ideas for healthy breakfasts.

The American Dietetic Association states that children who eat a healthy breakfast are more apt to have better concentration, alertness, creativity, miss fewer days of school, and be more active.

Here are some ideas from the Eatright.org web site on how to insure you and your children are getting a healthy breakfast each morning.

If You Wake Up on Time, Eat …

• Scrambled Eggs: Serve with turkey bacon, fruit and whole-grain toast.
• Whole-Grain Waffles: If you have a waffle iron, try a whole-grain waffle mix from the grocery store for a special treat. Serve topped with fresh fruit.

If You Hit the Snooze Button One Time, Eat …

• English Muffin Sandwich: Toast a whole-grain English muffin. Put low-fat cheese and sliced deli ham on the toasted muffin. Warm the sandwich in the microwave to melt the cheese. Grab a piece of fruit for a complete breakfast.
• Breakfast Tacos: Scramble and cook one egg (or two egg whites). Serve eggs, salsa and low-fat cheese in corn tortillas.
• Classic Cereal Gets an Upgrade: Cut up some fresh fruit and add to an unsweetened breakfast cereal.
• Yogurt Parfait: Layer yogurt with fresh or frozen fruit and granola.

If You Hit the Snooze Button Three (or More) Times, Eat …

• Instant Oatmeal: Look for varieties without added sugar and just add boiling water.
• 45-Second Scrambled Eggs: Put eggs and a splash of milk in a bowl, whisk it up and put it in a microwave for 30 seconds. Stir and put back in for another 10 seconds.
• Peanut Butter Sandwich: Grab a banana while you’re at it.
• Cream Cheese on Whole-Grain Bread: Try it on a bagel or tortillas.

Sources:

Breakfast Ideas for Busy Mornings, eatright.org
https://www.eatright.org/food/planning-and-prep/snack-and-meal-ideas/breakfast-ideas-for-busy-mornings

September: Breakfast Month By Lisa Franzen-Castle, PhD, RD Extension Nutrition Specialist UNL Panhandle Research & Extension Center

https://food.unl.edu/documents/Sept_NatlBreakfastMonth_8_26_2010_Web.pdf

Written by: Brenda Sandman-Stover, Extension Program Assistant, 4-H and Family and Consumer Sciences, Ohio State University Extension, Greene County

Reviewed by: Melanie Hart, Extension Educator, Family and Consumer Sciences, Ohio State University Extension,

Friendship is one of the most elevating aspects of life. Besides fun and connection, friendship can provide important emotional and physical support. Friendship also plays a central role in our overall well-being. Recent studies suggest, “People who value social relationships are likelier to be happy than those who value achievements in other life domains, such as education and career.” This highlights for us that while accomplishments in career and education are important, the happiness we enjoy from our social connections surpasses all our other achievements.

One of the great benefits of friendship is the emotional support it provides. Good friendships celebrate our successes and provide support during tough times. This support can provide us with belonging and validation, which is essential for our mental health. Research indicates that “the strength of family and relationships with friends is related to happiness and life satisfaction, directly as well as indirectly through an impact on health.” The positive connections of friends contribute to a more rewarding life.  We know that we are social by nature. Relationships are important to our survival and happiness.  A variety of stable and supportive relationships, at work, at home, and in our community, give us the support we need to cope with the challenges and stress we encounter in life.

Recently, while traveling for work, several friends provided support to me by attending my kids’ sporting events since I was unable to attend. Another friend picked up copies of the local paper that contained a picture of my daughter so that I wouldn’t miss it. These small acts may not have taken a lot of time but made me and my family feel like a part of the community. I appreciated this reminder that acts of kindness and friendship are not always large, expensive, or time-consuming but instead focused on connecting with or supporting each other.

Friendships are also good for our overall health. “Feeling connected socially has a positive influence not only on psychological well-being but also on physical well-being.” Having strong social ties has been linked to lower rates of anxiety, depression, and various health issues. Research shows that people with strong social bonds tend to live longer, healthier lives.

It’s important we recognize the value of friendships in our lives. The happiness derived from strong social connections can lead to a more satisfying life. By prioritizing relationships, we not only enrich our own lives but also create a support system for those we care about.  We can let our friends know we appreciate their contribution to our lives in small ways. Regularly telling our friends how much they mean to us, being excited about their accomplishments, praising their hard work, greeting them warmly, and more are all ways we can regularly let our friends know we are there for them and are appreciative of them in our lives.

Written By:

Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, [email protected]

Reviewed By:

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

Resources:

Centers for Disease Control and Prevention. (n.d.). Social connection. Centers for Disease Control and Prevention. https://www.cdc.gov/social-connectedness/about/index.html

George, K., & Douglis, S. (2024, September 20). How to show your friends you care about them. NPR. https://www.npr.org/2022/09/01/1120550646/how-to-show-your-friends-you-love-them-according-to-a-friendship-expert

Song, I., Kwon, J.-W., & Jeon, S. M. (2023, July 13). The relative importance of friendship to happiness increases with age. PloS one. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10343095/

Umberson, D., & Montez, J. K. (2010). Social relationships and health: a flashpoint for health policy. Journal of health and social behavior, 51 Suppl(Suppl), S54–S66. https://doi.org/10.1177/0022146510383501

Read Full Post »

As health restrictions are lifting from the pandemic, I have been able to interact with more people in person. When others ask how I’m doing, I say “fine” … but what I really want to say is “meh.” I’m doing okay… not depressed… but not great either. I find that I really have to psyche myself up for another week of work, and for certain tasks at work and home. I usually rise to the occasion, but it takes a lot of energy to overcome the urge to seek the solitude or even the isolation that I thought I couldn’t wait to escape.

A colleague pointed me to an enlightening article on languishing and it captured so much of what I have felt in the past few months. Psychologists describe languishing as slightly withered, wilted or faded. The pandemic has left a lot of people feeling this way. Initially, the pandemic may have incited feelings of fear, anxiety, dread and paralysis… and as these feelings have faded, they have left languish in their wake.

Emory University Professor Corey Keyes has been publishing about languishing since 2002, but it took the pandemic to bring greater attention to this work. Keyes describes languish as the absence of feeling good about life and lacking purpose or meaning in one’s life. Languish is the middle ground between depression and optimal well-being or flourishing. While depression is clinically diagnosable with the presence of certain behaviors, languish is feeling indifference, emptiness, and stagnation. Keyes’ research found languish to be a predictor of developing depression and anxiety as well as increased risk of suicide attempts. We need to acknowledge and treat languish so it doesn’t turn into depression later, and so we can live our best lives.

How do we move from languishing to flourishing? Thankfully, there are research-backed steps we can take. In fact, there are entire programs at universities dedicated to helping others flourish: The Human Flourishing Program at Harvard University, Institute for the Study of Human Flourishing at the University of Oklahoma, and The Wellbeing at Work project at the University of Notre Dame. Here are some of their highlights:

Name your feelings – It helps to identify emotions and give them a name. Once you identify languish and name it, you can start to deal with it. You might start to notice examples of it all around you in family members, friends, co-workers.

Find your flow – Flow can be described as feeling fully engaged or even engrossed in an activity that motivates and excites you. For me recently, that has been home improvement projects, from the smallest detail like a broken switch plate cover, to larger re-wiring or painting projects. As long as I have something to keep me focused, I can find my flow. As one project concludes, I line up another. Perhaps the activity that will get you into flow is learning something new. The act of learning a new task or skill can engage your brain and sharpen your focus.

Free yourself from disruptions – Give yourself what your brain might be craving: time to become engrossed in an activity and let it captivate you. We find joy and purpose when we can gain a sense of progress on an activity or task.

Focus on a small goal – Is there a goal you can set to increase your skills or strengthen your resolve? Find a challenge that is meaningful to you and commit time to it each day.

Cultivate gratitude – Recognize and savor the good in your present situation. Imagine your best possible self, and volunteer or provide acts of kindness for others to make your best self a reality.

Start wherever you are… and if that is languish, decide to take a small step toward blooming and flourishing. If languish is like a fading photograph, then imagine steps toward flourishing as a color touch-up, bringing vibrancy back into your life. Share your journey with someone, as you just might help them out. It could be refreshingly authentic to answer ‘meh’ next time someone asks how you are doing.

Written by: Shannon Carter, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fairfield County

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

Sources:

Grant, A. (2020). There’s a Name for the Blah You’re Feeling: It’s Called Languishing. New York Times. Published April 19, 2021, Updated May 5, 2021

Keyes, C.L. (2002). The Mental Health Continuum: From Languishing to Flourishing in Life. Journal of Health and Social Behavior, 43(2), 207-222. doi:10.2307/3090197

Keyes, C. L., Dhingra, S. S., & Simoes, E. J. (2010). Change in level of positive mental health as a predictor of future risk of mental illness. American journal of public health, 100(12), 2366–2371. https://doi.org/10.2105/AJPH.2010.192245

VanderWeele, T.J. (2017). On the promotion of human flourishing. Proceedings of the National Academy of Sciences, U.S.A., 31:8148-8156.

Read Full Post »

What do the grapefruit, tapeworm, cotton ball, and baby food diets all have in common? They do not work long-term and some of these diets can be extremely dangerous.  With fad diets quick and hefty weight loss may be experienced, but the pounds tend to come back and lead to greater gain.  A healthy lifestyle need not be difficult and not cause additional stress.  One healthy eating pattern that is not a “diet,” is the Mediterranean diet, and it can become a positive lifestyle.

May is International Mediterranean Diet Month, a promotional campaign since 2009, and was started by the Oldways Mediterranean Foods Alliance. Unlike fad diets, the Mediterranean diet is good for you, and it can help reduce the risk for heart disease and high blood pressure.

The image shows that being physically active is an important part of this diet.  In addition, the base of the pyramid includes: fruits, vegetables, grains (mostly whole), beans, nuts, legumes, seeds, herbs and spices and olive oil. Every meal should include foods from this section.

Fish and seafood have heart healthy benefits and are an important part of the Mediterranean diet as well.  The diet calls for fish and seafood at least twice a week.  Poultry, eggs, cheese, and yogurt can be consumed anywhere from daily to weekly.  Red meats and poultry are at the top of the pyramid indicating they should be consumed less often.  Water and wine are also a part of the diet.  Wine can be consumed in moderation; however, it is not recommended that a person who does not currently consume alcohol start.  Wine can have some health benefits that include heart health and cancer prevention.  Foods at the top of the pyramid should be eaten less, because they may have higher fat, sugar, and sodium. 

Healthy fats from fish, seafood, and oils are a big part of the Mediterranean diet.  Opinions on the consumption of fats and oils are always changing. We hear, “Saturated fat is good. Saturated fat is bad. Coconut oil is the perfect fat.”  The science changes so often it is hard to keep up with recommendations.  While recent research shows that saturated fat, including coconut oil, may not be strongly linked to heart disease, it is still suggested that we do not overconsume it.  It does not have any health benefits, and it is low in nutrients. The Mediterranean diet’s recommendation of olive oil relates to its low saturated fat level and being high in monounsaturated and polyunsaturated fats we need.

As with any eating pattern, it is best to start slow. If this healthy plan sounds good, start by making small changes.  Make Monday meatless and consume smaller portions of the meat you do eat.  Choose healthy fats such as olive oil, nuts or seeds.  Eat more fruits and vegetables, and add other healthy options each day or week. After all, an apple a day keeps the doctor away!

Sources:

Oldways: Inspiring Good Health through Cultural Food Traditions. International Mediterranean Diet Month. https://oldwayspt.org/programs/mediterranean-foods-alliance/international-mediterranean-diet-month

Today’s Dietitian. Heart-Healthy Oils: They’re Not All Created Equal. http://www.todaysdietitian.com/newarchives/021115p24.shtml

Image: flickr.com

Written by: Jessica Wright, Intern with Wood County Extension FCS, BGSU Graduate Student in Food and Nutrition, and Susan Zies, FCS Educator, Family and Consumer Sciences, Wood County.

Reviewed by: Cheryl Barber Spires, R.D. L.D, Program Specialist, SNAP- Ed , OSU Extension Northwest Region Office

Read Full Post »

When you go out to eat and are served a meal with a nice sprig of parsley, do you eat it or throw it away? Parsley is commonly used by restaurants to add a splash of green to the dinner plate. Just in case you didn’t know, it’s edible.  And healthy.

Parsley has a long history of being used as a medicine–thousands of years to be exact. However, it has only been used as a seasoning since the Middle Ages.  Some of its earliest uses were to help ‘fasten your teeth’ (people had spongy gums from scurvy and parsley contains vitamin C), enhance eyesight, and regulate menstrual periods.  Nowadays, we have the research and equipment to analyze the health properties of foods; and darn, if those ancients weren’t right on the money.

Parsley has three times as much vitamin C as oranges, which classifies it as an excellent source. It also contains volatile oils that have been shown to inhibit tumor formation in animals, particularly in the lungs. The oils are most effective at inhibiting the carcinogens from cigarette smoke and grilling (the black, charred stuff we get on our food when it burns on the grill). The combination of those two items alone makes parsley worth a chew at the end of your meal.

Parsley is a good source of chlorophyll. If you eat it after a meal, it will cleanse your breath.  Eat too much garlic?  Finish off the meal with your parsley garnish and you will be good to go. Parsley can be used as a diuretic and is helpful in reducing the risk for kidney stones.  Eating the stems and leaves of parsley on a regular basis may potentially save you the agony of developing and passing kidney stones.

Parsley is easy to grow (as are most herbs). You can grow it in your garden or in a flower pot.  Parsley is a biennial, which means it takes two years to complete its lifecycle. Most people plant it in April or May to get the largest amount of parsley, but you can even plant it in July, which will give you a late fall crop.

Fresh picked parsley should be stored in a plastic bag in the refrigerator. Wash right before using, as it is very fragile.

“Parsley Potatoes” is an easy recipe to make; just boil red-skin potatoes until tender and then toss them in melted butter with finely chopped parsley.  It is also good thrown into a tossed salad, or sprinkled over fish, soup, and stew. It only takes two tablespoons to provide health benefits, so eat your garnish!  Or better yet, grow some in your garden and extend the benefits to everyday dining.

Written by: Donna Green, Family and Consumer Sciences Educator, Ohio State University Extension, Erie County

Reviewed by: Beth Stefura, Family and Consumer Sciences Educator, Ohio State University Extension, Mahoning County

Sources:

http://www.webmd.com/vitamins-supplements/ingredientmono-792-parsley.aspx?activeingredientid=792&activeingredientname=parsley

http://www.extension.umn.edu/garden/yard-garden/vegetables/growing-parsley/

http://www.medicalnewstoday.com/articles/284490.php

Read Full Post »

My teenage daughter lectures me from time to time about overusing plastics, especially those that can’t be recycled. We’ve bought reusable straws to use at home, and I get dirty looks if I take a straw at a restaurant. I’ve been wondering why using a plastic straw would be detrimental to my health and well-being. Turns out there is a dimension of wellness called Environmental Wellness. We may not think much about Environmental Wellness as part of an overall wellness plan that might include eating more fruits and vegetables, but our environment and how we feel about it can have a huge impact on the way we feel overall.

Environmental well-being includes trying to live in balance with the nature by understanding the impact of your interaction with nature and your personal environment, and taking action to protect the world around you. Protecting yourself from environmental hazards and minimizing the negative impact of your behavior on the environment are also central elements.

According to University California- Riverside leading a lifestyle that is respectful to our environment and minimizes any harm done to it is a critical part of environmental wellness. Environmental wellness involves a number of different aspects of personal and societal responsibilities, but generally relates to being aware of earths natural resources (soil, water, clean air) and their limits, understanding how daily habits impact natural resources, and being accountable by taking actions to minimize our impact on natural resources. Some questions to ask yourself:

• Do I recycle?
• If I see something damaging to the environment, do I take the steps to fix the problem?
• Do I volunteer time to worthy causes to protect soil, water, air, or wildlife?
• Do I take time to appreciate my environment (go hiking, fishing, meditate, swim in stream or lake)?

If you answered “No” to any of the questions, it may indicate an area where you need to improve the state of your environmental wellness.

Recycling– Recycling saves energy and natural resources. For example, recycling one ton of office paper can save the energy equivalent of consuming 322 gallons of gasoline! Some cities offer recycling programs that pick up your recycled products at your curb. In other communities, you may have to collect your recycles and drive them to a designated recycle bin. The EPA offers some good information about what can and can’t be recycled, and recycling centers are all different in terms of what they can and can’t accept. In general, glass, cardboard, paper, food and beverage cans, jugs, plastic bottles, food boxes can be recycled. Other items such as Styrofoam, and soiled products can’t. Follow the rules, otherwise recycling centers have to spend time, energy and resources to filter out products that can’t be recycled.

Hazardous materials and situations– Some materials such as oil, paint, cleaners chemicals, and other products can pollute soil and water. Oil from one oil change for example can pollute thousands of gallons of water. Many commercial garages will accept used oil, and other businesses might accept paint and other materials.

Volunteering- Consider volunteering at a national, state or local park. Maintaining trails, planting trees, cleaning up streams and rivers are all volunteer activities that might contribute to your environmental wellness. The AARP offers some ideas on volunteering to help the environment.

Appreciate the environment– Appreciating the environment and natural resources will help motivate you and your family to change habits. Set a goal to get outside and appreciate the soil, air and water. Hike, fish, hunt, camp, swim, garden and even meditate outdoors!

Getting back to straws- although straws are only a fraction of plastics waste, they have become a poster child for single use plastics that wind up consumed by wildlife and found on beaches. In fact each human on the planet consumes around 88 pounds of plastic a year! Cutting back on straws can be a gateway to making many other changes in your life to improve your environmental wellness!!

Sources:

University of California Riverside. Environmental Wellness at https://wellness.ucr.edu/environmental_wellness.html

Environmental Protection Agency. Recycling 101 at https://www.epa.gov/recycle/frequent-questions-recycling

American Association of Retired Persons. 5 ways you can help the environment. https://www.aarp.org/giving-back/info-09-2012/fun-ways-to-help-environment.html

Author: Dan Remley, Field Specialist, Associate Professor, Ohio State University Extension

Reviewer: Susan Zies, Extension Educator, Ohio State University Extension

Read Full Post »