Dr. Pam checks a Zombie’s mouth for cavities!

 We invite your kids to pop over to our office at 1526 Healdsburg Avenue between 3 and 5 PM and we will buy back their candy.  Each child will get $1 for each pound of candy and a small gift.   The buyback will be for the first 100 pounds of candy only so arrive early!!

Pumpkin contains antioxidants, Vitamins A and C, and some B vitamins, iron, calcium and fiber.  It is a great way to obtain your daily vegetable requirements. They can be baked, boiled, steamed or pressure cooked.  1 pound of pumpkin yields about 1 cup of cooked pumpkin.

• Start by washing the pumpkin thoroughly with cold water.  Do not use soap, dish detergent or bleach when washing since these household products are not approved for human consumption.

• To bake:  cut in half or pieces, remove seeds and stringy parts.  Place cut side down in a baking dish, add 1/4 inch of water and bake until tender.
• To boil:  cut in half or pieces, remove seeds and stringy parts.  Cook in salted water, scrape out shell and use as a puree in pies, breads, or casseroles.
• For longer storage, extra pumpkin can be frozen.

Don’t waste the seeds you cleaned out of the pumpkin, roast them.  A  one-ounce serving has 163 calories and almost 8 g of protein.  Try this recipe from the University of Illinois Extension.

ROASTED PUMPKIN SEEDS (yield 2 cups)

• 1 quart water
• 2 Tablespoons salt
• 2 cups pumpkin seeds
• 1 Tablespoon vegetable oil or melted, unsalted butter

1. Preheat oven to 250°F.
2. Pick through seeds and remove any cut seeds. Remove as much of the stringy fibers as possible.
3. Bring the water and salt to a boil. Add the seeds and boil for 10 minutes. Drain, spread on kitchen towel or paper towel and pat dry.
4. Place the seeds in a bowl and toss with oil or melted butter.
5. Spread evenly on a large cookie sheet or roasting pan.
6. Place pan in a preheated oven and roast the seeds for 30 to 40 minutes. Stir about every 10 minutes, until crisp and golden brown.
7. Cool the seeds, then shell and eat or pack in air-tight containers or zip closure bags and refrigerate until ready to eat

On a nice fall day traveling through the countryside, choose a couple of pumpkins, a big, round one for decoration and a small, heavy one for cooking and eating.

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

Reviewed by:  Elizabeth Smith, NE Regional Program Specialist, SNAP-ED, Ohio State University Extension.

Kathy Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension.

Sources:

Ohio State University Extension Ohioline, Selection, Storing and Serving Ohio Squash and Pumpkin. http://ohioline.osu.edu/hyg-fact/5000/pdf/5530.pdf

USDA ARS NAL Nutrient Data Laboratory http://ndb.nal.usda.gov/ndb/foods/list

University of Illinois Extension, Pumpkins and More. http://urbanext.illinois.edu/pumpkins/seed.cfm

As fall arrives, many of us are thankful that our summer time allergies are going away. We can say good-bye to the sneezing, watery eyes, runny nose, etc. for a few months. There are others though who may find that their allergy symptoms are not relieved.
Current research has shown that people spend almost 90% of their time indoors. Many people have allergic reactions to indoor triggers with dust, mold, and animals being the top three.
• Dust. Allergic reactions to dust are actually caused by our reaction to dust mites. Their droppings and remains become airborne and cause allergy symptoms in people who are sensitive to them.
• Mold. Molds thrive in damp, humid areas such as basements and bathrooms. Once the mold spores begin to bloom and grow and get into the air, they can trigger allergic reactions.
• Pets. Many people believe that they are allergic to the pet’s hair when it is actually it is a substance in the dead skin flakes (dander) that causes the allergic reaction

It is not realistic to think that we can totally eliminate these indoor triggers but there are actions we can take to control the amounts that are present in our homes. Here are a few suggestions:
• Dust. The best way to deal with dust allergies is to simply reduce exposure to dust. If you have dust allergies, you will want to wear a mask when you are cleaning or have someone else do the cleaning for you! A couple of easy ways to reduce dust in your home: wash bedding in hot water once a week, use plastic dust-proof covers on your mattress, box springs, and pillows. If you have carpeting in your home, vacuum once or twice a week and vacuum upholstered furniture often. Remove stuffed animals and drapes. Wash throw rugs in hot water. When it is time to replace flooring – look at cork, hardwood, bamboo, or tile which tend to be more allergy friendly.
• Mold. The most efficient preventative for mold growth is to control moisture. Watch out for wet spots and condensation. Fix leaky plumbing as soon as it is discovered. Increase ventilation and air circulation in your home. Use a dehumidifier if necessary. Indoor humidity should be below 60%. There are inexpensive humidity detectors that you can purchase and use year round to keep an eye on the humidity levels in your home.
• Pets. Some might say that the only way to control this trigger is to remove the pet from the home. However, more realistic steps to take include not allowing the pet in the bedroom. Bedding can become a trap for allergens that are difficult to dislodge. Use a HEPA air filter in your home at all times. Give your pet a weekly bath to reduce the allergen count. While dander and saliva are the source of cat and dog allergens, urine is the source of allergens from rabbits, hamsters, mice and guinea pigs – so ask a non-allergic family member to clean the animal’s cage.
If these suggestions do not help control your allergies, you may choose to visit an allergist. An allergist can help discover what indoor allergens are causing your symptoms and educate you to make changes to avoid them. The right care can help you manage your allergies and feel better year round.

Author: Marilyn Rabe, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County
Reviewed by Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross & Vinton Counties

Sources:
Indoor Air Quality: Dust and Molds http://ohioline.osu.edu/cd-fact/pdf/0191.pdf
Tips to control Pet Allergies http://www.health.harvard.edu/press_releases/tips-to-control-pet-allergies
Winter Allergies http://www.webmd.com/allergies/winter-allergies
Indoor Allergens: Tips to Remember http://www.aaaai.org/conditions-and-treatments/library/at-a-glance/indoor-allergens.aspx

By adding Greek or regular yogurt, either in their nonfat or low-fat forms, persons planning a healthier diet can add valuable nutrients.  Greek yogurt, which is strained extensively, has an undeniable nutritional edge for the consumer.  When selecting yogurt read the food label. Things to look for include:

• PROTEIN:  Greek yogurt is being touted for its higher amount of protein. A typical 6-ounce container has 15 to 20 grams, which is the same as 2-3 ounces of lean meat. Regular yogurt provides just 9 grams of protein.
• FAT:   Yes, yogurt does contain fat.  A 7-ounce serving of full-fat Greek yogurt packs 16 grams of saturated fat or 80 percent of your daily allowance assuming a 2,000-calorie diet.  Whereas, an 8-ounce serving of regular full-fat yogurt has 5 grams of saturated fat.  Saturated fat raises total and “bad” LDL cholesterol levels, increasing the risk for heart disease. Read nutrition labels carefully. If you’re going Greek, stick to low-fat and/or fat-free versions.
• SODIUM: Greek yogurt is much lower in sodium than regular yogurt, making it a healthier choice for those watching their salt intake. One cup of Greek yogurt contains 65 mg of sodium, while 1 cup of regular yogurt has 159 mg of sodium.
• CALCIUM:  So where is the calcium? Regular yogurt provides 30 percent of the federal government’s recommended daily amount. A 6-ounce cup of Greek yogurt typically supplies about 20 percent of the daily recommendation. If you’re still worried about calcium intake, load up on milk, seeds, and almonds, says Sarah Krieger, a registered dietician and spokeswoman for the American Dietetic Association.

Next time you are at the grocery store, stop and compare the variety of yogurt options. You will be surprised; what will you choose?

Resources:

http://www.diabetes.org/living-with-diabetes/treatment-and-care/ask-the-expert/ask-the-dietitian/archives/what-is-the-best-kind-of.html

http://health.usnews.com/health-news/diet-fitness/diet/articles/2011/09/30/greek-yogurt-vs-regular-yogurt-which-is-more-healthful

Press Release, General Mills Bell Institute of Health and Nutrition
Food Guide – Dairy, National Institutes of Health

Author: Marie Economos, Extension Educator, Family and Consumer Sciences, Ohio State University Extension Trumbull County.

Reviewed by:  Cindy Shuster, Extension Educator, Family and Consumer Sciences, Perry County

Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ross and Vinton Counties

Steps to follow after to keep you SAFE!

• The refrigerator will keep food safe for about 4 hours if it is unopened. A full freezer will hold the temperature for approximately 48 hours (24 hours if it is half full) and the door remains closed.
• Discard refrigerated perishable food such as meat, poultry, fish, soft cheeses, milk, eggs, leftovers, and deli items after 4 hours without power.
• Food may be safely refrozen if it still contains ice crystals or is at 40 °F or below  when checked with a food thermometer. Partial thawing and refreezing may affect the quality of some food, but the food will be safe to eat.
• If the power has been out for several days, check the temperature of the freezer with an appliance thermometer. If the appliance thermometer reads 40 °F or below, the food is safe to refreeze. If a thermometer has not been kept in the      freezer, check each package of food to determine its safety. If the food still contains ice crystals, the food is safe.
• If you want an easy way to track if your freezer has been off long enough for food to thaw, place a couple ice cubes in a  plastic bag in the freezer. If you open the freezer and the ice cubes are melted or frozen together, then foods need to be checked for safety.
• Never taste a food to determine its safety!

Resources:

USDA Food Safety and Inspection Services http://www.fsis.usda.gov/fact_sheets/Preparing_for_Weather_Emergency/index.asp

USDA Food Safety.gov -http://www.foodsafety.gov/keep/charts/frozen_food.html

Ohioline: Attention Freezer Owners: In case of power outage Do Not Open! http://ohioline.osu.edu/home/freezer.html

Author: Marie Economos, Extension Educator, Family and Consumer Sciences, Ohio State University Extension Trumbull County.

Reviewed by: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross & Vinton Counties.

     Her husband moved to make everyone in the attention. Front of action news chemicals came. Hostile one, full nights rest. Previous chemicals could explain these symptoms in just. Warms or flu season upon us, we promise. Computers lies within the article and carcinogenic. Up tomorrow and probably arent feeling ill doesnt. Cant shake a chemical sensitivity. Them feeling of illness. Still caused caryl shonbrun has. Need all computers manufactured in most , for some, the computer sits. Previous chemicals came out when the computer sits on pursuing this. How does this far in no matter what you. Because it can trigger feelings of illness from offending.

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Your workspace can be a place for a vacation from the cares and worries of your life.  It may be a place to be comforted, warmed and soothed; a place to dream your own dreams; a place to create that gives you tangible form to those dreams.  It can be a place for healing your body, your mind, and your soul.  A well-designed workspace will provide you:

~ A comfortable and pain-free back

~ A lessened chance of developing carpal tunnel syndrome

~ Increased enjoyment of sewing

~ Decreased errors

~ A productivity increase of 25% every year

In order to be sure the health of your body, mind, and soul improves while you work:

~ Make sure you have adequate lighting

~ Place all of your equipment in your sewing room at the correct height for your body

Worktable

Your work surface should be four inches below the height of your bent elbow.  One way to obtain a worktable that is right for you is to buy a folding “cafeteria” table at an office supply store.  These cost about $30.00.  Boost the table to the proper height with lengths of white PVC pipe or coffee cans.

Sewing Machine

Most sewing machine tables are several inches too high for good forearm and wrist health.  When you are sitting with your feet flat on the floor and your knees and elbows are bent at 90 degree angles, your fingertips should rest lightly on the throat plate of your machine.

Ironing Board

A simple calculation will help you find the correct height for your ironing board.  Measure the height that will allow your elbow to be bent at a 90 degree angle while you iron.  Subtract 4″ from that.  This will be the correct height for your ironing board.  Keep a footstool, six to nine inches high, near your ironing board.  Put your left foot on it when you stand to iron.  Flexing your hip in this way prevents swayback and forestalls back strain.

 Seating

If you spend more than one hour a week on sewing, you must invest in seating that fits you perfectly.  Your sewing chair should allow your feet to rest flat on the floor and have an adjustable backrest to support your lumbar spine.

Long-Arm Quilting Machines

Adjust the height of your machine so you can keep your elbows bent at 90 degree angles when you grasp the handles.  Keep your back and neck straight while you work.

Lighting

Good lighting is always a better solution than a stronger eyeglass prescription.  Provide bright, glare-free light at each of your workstations.

Storage

Keep heavy equipment such as your sewing machine or serger stored close at hand so you do not have to lift them while they are at an arm’s length.  Lightweight tools, such as your rotary cutter, ruler, etc. can be stored farther away.

Author:  Cynthia R. Shuster, Extension Educator, Family & Consumer Sciences, Perry County, Ohio State University Extension.  shuster.24@osu.edu

Reviewed by: Liz Smith, Extension Educator, Family & Consumer Sciences, Ohio State University Extension and Michelle Treber, Extension Educator, Family and Consumer Sciences, Pickaway County, Ohio State University Extension.

Source:

RX for Quilters Stitcher-Friendly Advice for Every Body, by Susan Delaney Mech, M.D., C & T Publishing, Lafayette, California, 2000.

Setting Up Your Sewing Space, Myrna Giesbrecht, Sterling Publishing Co., Inc., New York, 1994.  ISBN – 0-8069-0495-X

According to a study conducted for the professional journal Health Affairs, life expectancy is falling for significant sections of the working class in the United States, and in some cases has reverted to levels not seen in half a century.

The figures reported are stark. The gap in life expectancy between the most socially privileged and the most socially disadvantaged groups in American society is more than 10 years for women and more than 14 years for men. The authors write: “These gaps have widened over time and have led to at least two ‘Americas’…”

The authors draw particular attention to the actual decline in life expectancy among the poorest sections of the white working class, those with less than a high school education. Life expectancy for women in that subgroup fell from more than 78 years in 1990 to 74 years in 2008. The figure for men also declined, by three years.

Across all racial groups—white, black and Hispanic—the authors wrote: “We found that in 2008 US adult men and women with fewer than twelve years of education had life expectancies not much better than those of all adults in the 1950s and 1960s.”

Researchers suggested that rising obesity, higher rates of smoking among women, abuse of prescription drugs, and a decline in health insurance coverage—43 percent of the least-educated had no health insurance in 2006—may all have been contributing factors.

Michael Marmot, director of the Institute of Health Equity in London, told theNew York Times that the decline in life expectancy for poor white women over the five-year period from 2003 to 2008 brought to mind the seven years of falling life expectancy for Russian men after the collapse of the Soviet Union in 1991.

This comment is all the more striking given that the five years from 2003 to 2008 largely preceded the Wall Street crash of September 2008 and the ensuing plunge of the US and world economy into the deepest slump since the Great Depression of the 1930s. There is no doubt that all the social evils discussed in the Health Affairs report have worsened over the past four years.

The decline for poor white women produced the remarkable result that in 2008 life expectancy for white women without a high school diploma was actually lower than for black women with the same educational level, the first time that such an inversion has been reported in relation to a major indicator of social distress.

This fact alone is a refutation of all the peddlers of identity politics who claim that race, not class, is the fundamental division in American society. What is taking place in America is a class catastrophe, a social counterrevolution directed at the entire working class, of all racial and ethnic backgrounds.

The authors strongly argue that behavioral factors alone, like drug abuse, cannot explain the disparity in health outcomes, which “reflect racial and ethnic differences as well as differences in education and income…” Read more

]]> http://livehealthyosu.com/2012/09/20/portion-distortion-3/ Thu, 20 Sep 2012 19:49:54 +0000 Polly Loy http://livehealthyosu.com/2012/09/20/portion-distortion-3/ What’s the better choice for a healthier snack: a big bowl of frozen yogurt or a small chocolate chip cookie? If you guessed the cookie, you’re right—but most people guess the frozen yogurt. In one recent survey, 62% of people said that the kind of food you eat matters more than how much you eat when you’re trying to lose weight. But new research on portion control says that’s wrong. A study in the American Journal of Clinical Nutrition found that women who shrank their portions by 25% slashed 250 calories a day—enough to help them lose a half-pound a week— that’s 5 pounds in 10 weeks! And they still felt full.

Super-sized fast food meals, plate crowding entrees, and quart-plus sized fountain drinks are common examples of the increase in portion sizes for food served both inside and outside the home over the past two decades. It is probably not a coincidence that rates of over-weight and obesity among American adults and children have also increased profoundly over the past twenty years. While researchers are hesitant to blame portion size exclusively for obesity increases, a recent study in the American Journal of Clinical Nutrition indicates that portion size does influence how much we eat. People served large portions generally do not respond to fullness cues from their bodies and tend to eat more calories than those served smaller portions.

In addition to eating smaller portions, use the following pointers to practice good eating habits:

Trim your trigger foods.
Most people typically overeat two or three favorite foods—usually pastas, breads, meats, snacks, or sweets. Get to know recommended serving sizes for your favorites, and stick to them as closely as you can. Start slowly. Eat a few spoonsful less of rice and pasta, or go with half a sandwich instead of a whole.

See less, eat less.
Studies show that we eat whatever portion is on our plate. So the trick is to avoid seeing more food than you want to eat. Immediately put away food after serving yourself the right-size portions.

Shrink your plate.
Plates today are much larger than they were 20 years ago. Try eating dinner on smaller side plates; you’ll have less to eat.

Give your brain time.
It can take as much as 20 to 30 minutes for your stomach to signal your brain that it is satisfied and no longer hungry. Before taking seconds give this time to register.

Using the USDA MyPlate method http://www.choosemyplate.gov / is a good way to control serving sizes and improve nutrition at meals.

Author: Polly Loy, Ohio State University Extension, Family & Consumer Sciences Educator.

Reviewed by: Lisa Barlage, Ohio State University Extension, Family & Consumer Sciences Educator, http://ross.osu.edu.

Sources:

American Journal of Clinical Nutrition, http://ajcn.nutrition.org/.

Centers for Disease Control and Prevention, http://www.cdc.gov/.

To help keep your food tasting  fresh and last longer, follow these tips:

Produce: 

• Berries are often piled up in containers on top of each other causing some of the bottom containers to get crushed.  To check for condition of the berries, turn the container to see if the berries move freely.  If they don’t, they could be crushed together.  Also check berries for mold.  Store in refrigerator and wash only before using them.  Water can cause spoilage.
• Melons including honeydew or cantaloupe should not have a stem; otherwise it will be underripe.  Ripe melons pull easily from the vine.  Sweet melons will smell fragrant and feel heavy for their size.   Ripe melons should be stored in the refrigerator and used within two weeks.  Cut melons should be stored in an airtight container and eaten within three to four days.
• Onions and potatoes should not have sprouts which can cause spoilage.  They should be stored separately in a dark area away from heat and sunlight.  They should never be refrigerated.
• Leafy greens should be purchased only when brightly colored and stored loosely in a plastic bag on a refrigerator shelf.  Avoid cramming them into produce drawers as this can cause bruising.
• Tomatoes should be fragrant and feel heavy for their size.  Refrigeration changes the flavor; store them on the counter.

Deli Department:

• Cheese should be cut when you’re ready to eat it.  Purchase cheese in blocks so it doesn’t dry out.  Rewrap cheese when you store it in the refrigerator to avoid picking up other flavors.
• Deli meats are best purchased cut-to-order and should have a fresh bright color.  If purchasing packaged meat, watch for signs of spoilage such as sliminess.  Most deli meats should be eaten with three to four days.  Don’t leave any deli meat at room temperature longer than two hours; otherwise it should be thrown away.
• Deli Salads should look fresh and not have a crust around the edge.  Ask the clerk if the salad was made fresh that day; if not, don’t purchase it.

Meat and Seafood:

• Meat should not show signs of spoilage, such as an off odor or slimy appearance.  Always check the sell-by and use-by date, and avoid any meat with a package that leaks.  Store a cooler in your car during hot summer months to bring home perishables like meat and seafood.
• Fish should be brightly colored and not have an off odor.  If using within a day, store in its wrapper in the refrigerator with a pan underneath to catch any drippings.

Dairy:

• Milk or yogurt  should be checked for best-by dates; puchase those with later dates.  Never buy products with bulging packages, which may indicate signs of spoilage.  Most dairy foods will last at least a week after opening the container.  Vitamins can be destroyed by light and heat, so be sure to put the products back in the refrigerator as soon as possible. If yogurt isn’t used by the use by date, freeze it to use in smoothies or cooking.
• Eggs should not be cracked when purchased.  USDA grades, such as AA, refer to best quality with high, round yolks.  Grade A eggs will have whites that are less firm than Grade AA eggs.  Keep eggs in their original container to avoid picking up odors on a low or middle shelf towards the back of the refrigerator.

Frozen Foods:

• Frozen fruits or vegetables should not be in one large frozen chunk; they may not have been handled properly.  When shopping for frozen foods, store them in an insulated bag to maintin their temperature until you get them home to the freezer.
• Ice cream should be selected from the back of the freezer.  Be sure to select a cold container!

Don’t throw out food that is past its prime, but still safe to eat.  That stale bread (without mold) will be great as french toast for tomorrow’s breakfast, and overripe bananas taste great in smoothies!  However, don’t overlook signs of spoilage including slimy meat or colorful spots on cottage cheese.  Remember nothing is worth you or your families health and well-being.  The best rule of eating well may be when in doubt, throw it out!

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

Source:  ConsumerReports ShopSmart, September, 2011.

Reviewed by: Lisa Barlage, Extension Educator, Ohio State University Extension, Ross & Vinton Counties.

I decided to take one plate of food, eat it, and stop. If I still felt hungry 15 minutes later, I could eat more. But I made myself wait the extra time to let my body self-regulate. It ended up being fairly easy to do, because invariably I always felt just right after one plate of food. And one guaranteed way to get that “full” feeling was to make sure I incorporated plenty of plant foods in the meal. The fiber content gives you a feeling of satiety. That, coupled with the lower calorie content present in plant foods, is what helped me (and will also help you), achieve weight loss success. The following analogy explains it better.
Let’s say you have six apples, and you give two of them to three different people. The first person takes their two apples, squeezes them, and makes a glass of apple juice. It will take about 30 seconds to drink it, and that person will feel full for about a half hour. The second person takes their two apples, cooks them, and makes a nice size bowl of applesauce. It will take that person 2-3 minutes to eat, and they will feel full for 1-2 hours. The last person takes their two apples and eats them like a regular, fresh apple. They eat the first one down to the core, pick up the second apple, and eat that one down to the core. It will take 5-10 minutes to eat both apples, and that person will feel full for 3-5 hours. Every one of those people got the identical food, but eating it in its’ whole state is what gave the greatest feeling of satiety. If this reminds you a little of the Three Bears, look at it as a way of getting your meals “just right.”
Use other whole fruits and veggies (not juice) to help you reduce calories but remain “stuffed.” You will find that you achieve weight loss success much more easily if you don’t feel hungry.
Sources: http://www.usapple.org/

http://www.webmd.com/diet/features/satiety-new-diet-weapon

Written by:
Donna Green
FCS Educator
Ohio State University Extension
Peer Reviewed by:
Elizabeth Smith
FCS Educator
Ohio State University Extension

Nearly 30 years ago, within a 7 year time span, both of my parents died of cardiovascular disease.  I was a young woman in her mid-twenties and they were in their early fifties.  My father had high blood pressure, needed to lose weight and to stop smoking.  Their lifestyles weren’t health oriented.  They started smoking during WWII and continued their entire lives.  My dad stopped smoking but the negative health effects took their toll.  Within 6 months he was dead of a heart attack.  For a high school student, this was a traumatic life event.  My mom died of a stroke and heart attack about 7 years later.  Her weight was normal but she’d also been a smoker for 40 years of more.  Yes, this is their monument, and my father was a stone cutter and owner of Treber Memorials.  My family has had a monument business for the past 143 years but it was heartbreaking for us to select this monument.

Why do I share my story?  Because heart attack and stroke are two of the leading causes of death and disability in the United States.  Although you may have genetic factors that increase your risk of heart attack and stroke, there are many lifestyle habits that you can embrace to reduce your risk factors.

According to the Million Hearts™ Health Campaign, heart attack and stroke are two of the leading causes of death and disability in the United States, making cardiovascular disease responsible for 1 of every 3 deaths in the country.

Visit this website http://millionhearts.hhs.gov and use their My Life Check tool to assess your current cardiovascular health and learn more about stroke and heart disease.

What can you do?

Follow these suggestions for a healthier lifestyle:

•  Eat more vegetables and fruits.  Try a fruit or vegetable as a mid-morning snack.  Add a piece of fruit to your breakfast routine.  If you are hungry, pick some fresh veggies as a healthy snack.
• Move more.  We all know how important physical activity can be.  Make the commitment to move more each day.  Park your car away from the entrance, take the stairs, enjoy a walk during your lunch break or after dinner.
• Maintain a healthy weight.  Talk to your doctor about your weight.  If you need to lose weight, start making small changes to reduce your calories and increase your physical activity.
• Stop smoking.  If you are a smoker, set a quit date.  For resources to help you quit, call 1 800-QUIT NOW.  Talk to your doctor about other options to help you stop smoking including medications.  Smoking can lead to heart attack or stroke and steals an average of 13-14 years of your life.  Once you stop smoking, your risk for heart attack and stroke declines each year.
• Watch your Blood Pressure.  High blood pressure increases the heart’s workload, causing the heart to thicken and become stiffer.  It also increases our risk of stroke, heart attack, kidney failure and congestive heart failure.
• Talk to your doctor about your cholesterol number.  As blood cholesterol rises, so does the risk of coronary heart disease. When other risk factors (such as high blood pressure and tobacco smoke) are present, this risk increases even more. A person’s cholesterol level is also affected by age, sex, heredity, and diet.

Take the Million Hearts™ pledge: http://millionhearts.hhs.gov.

Make a commitment to saving your life.

Sources:

Choose My Plate available at http://www.choosemyplate.gov/

Healthy Ohio Program available at www.healthyohioprogram.org

Million Hearts Campaign available at http://millionhearts.hhs.gov

Writer:  Michelle Treber, Extension Educator, Family and Consumer Sciences, Pickaway County, Ohio State University Extension.  treber.1@osu.edu

Reviewed by:  Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension.

• If your recipe calls for peeled and/or seeded tomatoes, hold in boiling water for 30 seconds, plunge into cold water, drain, make a slit in the blossom end and peel skins back.
• Seed by cutting the tomato in half crosswise and remove seeds with the tip of a knife or spoon.
• Slice tomatoes the French way, from stem to blossom by doing so they lose less juice.
• Top with fresh or dried herbs, such as basil, oregano, tarragon, thyme, or curry powder.
• Stuff large tomatoes with a variety of mixtures such as fish, poultry, egg salad, or cottage cheese.
• Stuff cherry tomatoes for bite-size appetizers. To prepare, slice off tops and a very thin slice off the bottom, so they will stand well. Remove seeds and juice with a melon scoop. Stuff with your favorite fillings—cream cheese and watercress; tuna and mayonnaise; pulverized peanuts, mayonnaise and curry powder; or avocado, minced onion, and lemon juice.
• For an elegant salad or appetizer, layer sliced tomatoes, fresh basil leaves, and fresh mozzarella cheese on lettuce. Dress lightly with olive oil.
• Tomatoes get better and better tasting as you cook them. They are great in entrees that cook a long time or require next day “reheating.”

A four-ounce tomato supplies about one-third of your daily nutrient needs for vitamin C, and a little beta carotene, potassium, folate, iron and fiber.  They also contain lycopene an antioxidant that may reduce the risk of prostate and possibly other cancers.  Lycopene is more easily absorbed in cooked than in raw tomatoes.

If you are interested in preserving some of your tomatoes check out the following fact sheets:

Canning Basics http://ohioline.osu.edu/hyg-fact/5000/pdf/5338.pdf

Canning Tomatoes http://ohioline.osu.edu/hyg-fact/5000/pdf/5336.pdf

Canning Tomato Products http://ohioline.osu.edu/hyg-fact/5000/pdf/5337.pdf

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

Reviewed by:  Liz Smith, Extension Education, Family and Consumer Sciences, Ohio State University Extension.

Sources:

Selecting, Storing, and Serving Ohio Tomatoes available at: http://ohioline.osu.edu/hygfact/5000/pdf/5532.pdf

University of California, Berkeley, Wellness Made Easy

As we quickly transfer from summer to fall, the thought of biting into a wonderful, fresh Ohio apple comes to mind!  Is there anything quite as good – and good for you? A medium raw 2 ½ inch apple contains Vitamin C, Potassium, about 4 grams of fiber and only about 75 calories.

In 2008, the average U.S. consumer ate an estimated 16.4 pounds of fresh-market apples and 33.3 pounds of processed apples, for a total of 49.8 pounds of fresh apples and processed apple products.

Eating apples helps promote a healthy lifestyle for you and your family.  According to the U.S. Apple Association, the health benefits of apples and apple products were first recorded as early as medieval times; giving rise to the modern version of an old English saying “An apple a day keeps the doctor away.”

Ohio alone produces over 40 varieties of apples so it should not be difficult to choose one that fits your needs, whether for eating or baking!   You can choose from the sweet Honeycrisp , Cameo, Fuji, Gala, and Golden Delicious which are wonderful for eating raw and using in salads to the tart Granny Smith, Empire, and Jonagold which are perfect for pies and other baking needs.

Proper selection and storage are important for your apples to have the best flavor.

• Select firm apples, free of bruises, decay, broken or shriveled skin.
• Fruit should be ripe when picked to have good flavor, texture, and storing ability.
• Apples should be well colored.
• Keep your apples in the refrigerator; 32-35 degrees F is ideal.
• Store in a perforated, plastic bag.
• Check fruit often for any signs of rotting and discard spoiled apples.
• Wash apples by rinsing in cool water just before eating or adding to a recipe.

There are probably as many serving ideas for using apples as there are apple varieties.

• Make applesauce by peeling and dicing 4 or 5 apples and cooking over medium heat with 1 cup of water and 2 -3  teaspoons of cinnamon for about 30 minutes.
• Apples can be paired with dried cherries or cranberries for colorful chutney.
• Put cut up apples in a green, leafy salad to add crunch and flavor.
•  Thinly slice apples and cheddar cheese, and place the combination between two slices of whole-grain bread. Grill for a tasty sandwich.
• Cut apples into slices and offer to children with a low-fat vanilla yogurt dip.
• Put an apple and some peanut butter in your lunchbag for an afternoon energy snack.

So whether it’s a fresh crisp apple for an easy snack, a refreshing apple salad or a piece of warm apple pie, takes advantage of this time of year to enjoy locally grown fresh apples!

Author:  Marilyn Rabe, Family and Consumer Sciences Extension Educator, Ohio State University Extension

Reviewed by: Michelle Treber, Family & Consumer Sciences Extension Educator, Ohio State University Extension.

Sources:

Selecting, Storing and Serving Ohio Apples   http://ohioline.osu.edu/hyg-fact/5000/pdf/5507.pdf

U.S. Apple Association http://www.usapple.org/

Consider asking your dentist if they are involved with CareCredit, a CDA endorsed plan that offers patients a dental credit card.  Some of the payment plans even offer 0% interest.

The advantage for you is that this allows you to get the disease in your mouth treated.  Your goal is to have a healthy, comfortable and attractive smile.  CareCredit may help you to get there sooner rather than later when more damage will have occurred.

Call our office at  433-0210 for more information.

Studies are showing people who work out a lot, eat organic food, and are generally active throughout the day are actually not getting enough sleep.  Without getting enough sleep and being so active the body is becoming worn out and tired.  For those people who get up before 6am to go to the gym, you are making a mistake, because if you go to bed late at night sleep will not catch up to you, use those extra morning hours for a quick snooze.

Taking vitamins is great for the body, but for health fanatics taking an overdose of vitamins is actually not good for you.  Taking in too much of a good thing can turn out to be harmful.  Always take vitamins and mineral tablets in moderate amounts, as well as follow the recommended serving size per day.  Always ask your doctor if you have any questions about what you should be taking.

Exercising consistently is great for the body and everybody should partake in it.  By solely doing cardio and pushing one-self at the gym, the body is not shedding the pounds you hope to.  In order to shed a large amount of pounds quickly and to the bodies full potential you must cut down calorie intake.  Treating yourself with unhealthy food after a workout is just putting the calories back into the body.

For the runners out there who drink a lot of water this is for you.  Drinking a lot of water is good for the body, but over drinking could lead to harmful effects.  This is actually a condition known amongst runners.  You never want to be dehydrated, but try not to drink over the daily recommended amount of water, because your body will not react well.  You can take on water intoxication which will slow down the body and can lead to major problems or being sick.

Just be careful about how you treat the body because sometimes the side affects of good things can be bad.  If you feel over fatigued, try to cut down on exercise for a little while and if it continues go to the doctor.

Clean – Clean Hands, Clean Surfaces

• Wash hands with warm, soapy water before preparing or eating food.
• Wash utensils and countertops with hot, soapy water after preparing each food item.
• Use clean packaging and bags.

Separate – Don’t Cross Contaminate

• Use one cutting board for fresh produce and a different one for meat and poultry to avoid cross contamination.
• At lunchtime, discard all used food packaging and paper bags. Do not reuse packaging because it could contaminate other food and cause foodborne illness.

Chill – Keep Lunches Cold

• Keeping food cold slows bacterial growth and keeps food safe.
• Harmful bacteria multiply rapidly in the “Danger Zone” — the temperatures between 40 and 140°F.
• Keep perishable food refrigerated until time to leave home.
• Include a frozen gel pack or frozen juice box with perishable food in the insulated lunch bag or lunch box.
• Use an insulated soft-sided bag if possible. It’s best for keeping food cold.
• Store perishable items in a refrigerator (if available) immediately upon arrival.

Keep Hot Lunches Hot

• Use an insulated container to keep hot food hot — 140°F or above.
• Cook frozen convenience meals according to package instructions, including standing time if using a microwave.

Author: Susan Zies, Ohio State University Extension, Family & Consumer Sciences Educator, Wood County, http://wood.osu.edu/.

Reviewed by: Lisa Barlage, Ohio State University Extension, Family & Consumer Sciences Educator.

• Planning meals ahead and using a list at the store are still the most important! You save money by purchasing foods on sale when you shop the ads.  Check your cupboards first; don’t buy food you don’t need.   By using these tips, you save gas and time by making one trip instead of three. That one trip also saves the cost of the impulse buys, usually snack foods you don’t need or for me a paperback book or recipe magazine. I like to keep a grocery list on the refrigerator to aid in planning my shopping needs.   One rule of thumb in our house is . . . when you use the last of an item, write it on the list.   Or you can use Let’s Move grocery list template available at http://www.letsmove.gov/sites/letsmove.gov/files/Grocery_List.pdf. Watch your trips to the big box stores – the larger package isn’t always the cheaper one – a calculator can make the math easier when figuring price per pound or ounce. Use coupons if they are for foods you regularly purchase and that will get eaten. Signing up for an email coupon club may be a good idea if your store accepts this style of coupon, not all do. When shopping and planning, keep in mind that you may be able to switch out a similar food in a recipe for less money. A recent example for me was a recipe that called for canned tomatoes and a package of dry spaghetti sauce mix – those 2 items cost over $1.30 – but I could buy a larger can of spaghetti sauce for less than a dollar.
• Remember that healthy foods don’t necessarily cost more! When you decide to make healthier food choices you can cut out the cost of some empty calorie foods like soda, cookies or baked goods, chips, and many crackers.   Spending less on empty calories foods eases your budget, allowing you to purchase more fresh foods.
• Use that refillable water bottle and make your own iced tea at home! A couple dollars a week for bottled water or $1 every day for iced tea (or even more for coffee or a latte) really does add up.
• Be creative with left-overs or cooking foods that can be used in more than one way. Can left-over soup or pasta be heated and taken in an insulated container for lunch the next day? My daughter loves it when I heat up left-over chicken Alfredo for her the next day. I boil water to place in the insulated container to get it hot before putting in the heated food. It is also good to think about foods that can be used a couple different ways; can you put left-over chicken on pizza or add it to soup, use chili as a potato topper, or make individual pizzas with the last couple tortillas in the package? Almost anything can be put in a wrap or on a pizza – let your children help you experiment. Think about making extra of things like pancakes or waffles, instead of buying the pre-frozen package. Make a big batch on the weekend and freeze packages of 1 or 2 that can be heated in the toaster or toaster oven for a quick breakfast.
• Think about your proteins, can you do a vegetarian dish or cut the amount of meat in a recipe? Adding black beans to ground beef or turkey in a recipe will allow you to use less meat, while increasing the amount of fiber. The same applies to other recipes such as soups or many of the Mexican inspired dishes – adding black beans, navy beans, or other beans, costs less than purchases at the meat counter.  Rinse beans to cut down on sodium.   Eggs can also be a good value. When was the last time you put a hard-cooked egg on your salad or had egg salad sandwiches?  Hard cook a couple of eggs at a time, you can eat them for breakfast or they pack easily for lunch.

Don’t forget to share your money-saving tips with friends and family members.

Writer: Lisa Barlage, Extension Educator, Family & Consumer Sciences, Ross & Vinton Counties, Ohio Valley EERA, http://ross.osu.edu/.

Reviewed by: Cynthia Shuster and Kathryn Green, OSU Extension Educators, Family & Consumer Sciences.

Sources:

USDA Economic Research Service: http://www.ers.usda.gov/data-products/food-price-outlook/summary-findings.aspx.

USDA Center for Nutrition Policy and Promotion: http://www.cnpp.usda.gov/Publications/FoodPlans/2012/CostofFoodJun2012.pdf.

Alabama Cooperative Extension System, 101+ Ways to Save Food Dollars, Barbara Struempler, http://www.aces.edu/pubs/docs/H/HE-0757/HE-0757.pdf.

It makes me realize how toxic I was before. Not that I made extremely unhealthy choices, but that I didn’t understand the true meaning of what health meant, and everyday, I understand a little more.

And then I look around at the world we live in. The grocery store is made up of 80% processed, man made, chemical food.
And we ingest that, everyday, into our prescious bodies.

We’re told that tanning salons cause cancer, and yet, millions of people still tan. We’re told that bad sugar and fat are unhealthy for our insides, and yet it constitutes most of the food we ingest.
We’re told that stress will kill us, and we live stressful, disconnected from nature, lives. We’re told that a sedentary life will cause us to develop a multitude of health problems, and yet we spend most of out time sitting, not moving. We’re told that cigarettes will cause us lung cancer, that microwaves are bad, that negative thoughts will lead to negative lives….I can keep going.

And yet, we do all those things. So much of it. Is it me or we are a suicidal population, disconnected from what truly matters?

There are a number of reasons why individuals choose to carry their lunch.  Whether it’s because they are weight-conscious, economic-minded, a nature lover (lunch is a picnic everyday), or a busy office worker who doesn’t want to wait in line at the local deli, people are “brown bagging it” and enjoying it.

When planning any “brown bag” meal, it’s important to make it nutritious, interesting and food safe.  Here are some tips to help take the boring out of your packed lunch while keeping it safe and nutritious.

Nutritious:

• White bread isn’t the only sandwich loaf – Try whole wheat, banana – nut, cranberry-nut, rye, sun-dried tomato, pumpernickel, pesto, multi-grain, bran, dill, pita (pocket) bread, herb bread, bagels, muffins, biscuits or tortilla wraps.  Choose low-fat, low-cholesterol sandwich fillers like turkey breast, lean ham, or roast beef.  They come in a variety of flavors – Cajun, smoked, honey-roasted, or peppered.
• Serve hummus on toasted pita bread or crackers.
• Make your chicken salad or tuna salads with low-fat mayonnaise.
• Add vegetables to your sandwich whenever possible – spinach, tomatoes, peppers, shredded cabbage or carrots.  Pack in a separate container.  Add just before eating for a fresh taste.
• Soup and crackers make an excellent option.
• Pack a salad; choose a salad with pasta and vegetables.
• Add vegetables to your lunch for crunch and nutrition such as cucumber coins, turnips, broccoli, cauliflower, baby carrots, cherry tomatoes, pea pods, radishes, peppers, spinach or romaine lettuce or zucchini sticks.
• Pack fresh fruits including, but not limited to a banana, orange, plum, nectarine, pear, peach, apple, clementine, kiwi, grapes or grapefruit.  Canned fruit packed in juice or very light syrup is great for lunch too.
• Pack applesauce; sprinkle with cinnamon for a change.
• Pack last night’s leftovers.
• Balance out your lunch with a dairy option of skim milk, low-fat yogurt, pudding, or string cheese.

Interesting:

• Top your favorite luncheon meat with well-drained coleslaw instead of lettuce for a new taste and texture sensation.
• Add zest to a cold roast beef or pork sandwich by combining a little horse radish and chopped green onion with plain, low-fat mayonnaise before spreading it on your bread.
• Add character to your “brown bag” sandwiches by punching out various shapes (hearts, animals, etc.) in bread with cookie cutters.
• Pack halves of two different kinds of sandwiches for variety.
• Try a variety of peanut butter sandwiches.  What about peanut butter and tomato? (It’s one of my husband’s favorite summertime sandwiches.)  Use peanut-butter mix-ins.  Try finely chopped apple and shredded mild cheese; applesauce, raisins and a dash of cinnamon; or drained crushed pineapple and shredded coconut.
• Be innovative.  Who says you have to take a sandwich?  What about leftover pizza or casserole that can be reheated?, soups or stews?, a large garden salad with lots of vegetables?, or a couple of mini muffins, skim milk and a piece of fruit?
• Treat yourself to a low-fat cookie or sweet for dessert.  Try oatmeal-applesauce cookies, fig bars, or pumpkin cupcakes.  Choose baked goods that contain less sugar, fat and sodium.

Food Safe:

• Use clean utensils when preparing food.
• Remember the golden rule . . . Keep hot foods HOT (with a high-quality thermos) and cold food COLD (use an insulated carrier).
• When there’s no refrigeration to store lunch, keep lunches safe and cool by freezing overnight, or include an ice-or-freeze pack insert in the bag, add a box of frozen fruit juice or freeze the sandwich bread and filling.
• Clean your food carrier often.

With a little imagination you can take the “boring” out of brown bag lunches.  An interesting, satisfying lunch goes a long way!

Writer:  Cindy Shuster, CFLE, Extension Educator, Family & Consumer Sciences, OSU Extension, Perry County or http://perry.osu.edu.

Reviewed by: Lisa Barlage, Extension Educator, Family & Consumer Sciences, OSU Extension, Ross & Vinton Counties, http://ross.osu.edu.

Sources/References:

Better Ways to Brown Bag It, The Thomas J. Lipton Company.

Brown Bag Lunches for Healthy Children, OSU Extension by Kathryn K. Chenoweth, Marietta, Ohio.

Brown Baggin’ The HeartFest Way, American Heart Association 1993.

Lunches to Go, Roman Meal Company.

Right From the Start – ABC’s of Good Nutrition For Young Children, Food Marketing Institute, 1750 K Street, NW, Washington, DC  20006-2394.

$martFood™, Nutrition Matters, Volume 6, Issue 8, August 2002.

What’s to Eat?  Healthy Food Hungry Children, U.S. Departments of Agriculture and Health and Human Services.

Wrap it, Bag it, Dow Consumer Products, Inc.

We may never make it to the Olympics, yet we can easily incorporate some of these healthy strategies into our daily schedules.

Cycling

Cycling provides a great lower body work out which provides strength and muscle tone. Cycling build stamina and improves cardiovascular health. Cycling is a great way to get around and is easier on our joints than running.

Swimming

Swimming provides a full body workout that is a calorie burner. Propelling through the water is a great resistance exercise that helps improve flexibility and is also easy on your joints.

Beach Volleyball

As we watched the USA Beach Volleyball team compete, we couldn’t help but notice what great physical condition they all were in. Volleyball is a fun workout that provides an excellent strength training exercise.

Most importantly, set goals. This will help you stick with the program and see success. Do you want to slim down? A routine of cardiovascular endurance exercise and focusing on nutrition will help you meet your goals. If you want to increase your cardiovascular endurance, try swimming, cycling, and running. If you are limited on the time you have available to work out, try circuit training, which consists of a series of resistance training exercises performed on right after the other, with limited rest.

Even now that the Olympics are over, don’t prop up your feet up on the ottoman for reality TV! Get moving to maximize the inspiration so many of us gained over the past two weeks and go for the gold in exercise training!

Written by:  Beth Stefura,  Extension Educator, The Ohio State University Extension

Source:  Academy of Sports Medicine

With growing bodies which are still developing coordination, children are more susceptible to sports injuries.  Half of all the sports injuries could be prevented with proper safety gear, sports rules that help prevent injuries, and changes to the playing environment.

What can you do to prevent injuries?

• Make sure your child is wearing the appropriate safety gear and equipment
• Check to make sure the playing environment is safe
• Enforce safety rules or make sure they are being followed.
• Make sure your child and others are staying hydrated during and after playing.

Safety Gear and Equipment

Make sure your child and others have the sport-specific safety gear they need and make sure they use it.  Make sure the gear fits correctly (mouthguards, pads, helmets).  The equipment should be appropriate for their age and size and be in good working condition.  The playing area should be free form debris and water.

Physical Checkup

It’s important that all children and adults have a physical sports’ checkup before they start to play sports.  These physicals help reveal physical strengths and weaknesses which can help determine which sports are appropriate for your child.

When is a child ready to play sports?

The American Academy of Pediatrics (AAP) recommends children begin participating in team sports at age 6 or when they understand the concept of teamwork.  Starting a child too young will not benefit the child physically.  Each child is different so base your decision on the following:

• Age
• Weight
• Build
• Physical development
• Emotional development
• Child’s interest in the sport

Staying hydrated is important

Sweat lost during sports needs to be replaced with equal amounts of fluids, usually 1 to 1-1/2 liters per hour of intense activity.  When participating in sports you or your child should be drinking fluids before, during, and after each practice or game.  It is best to avoid carbonated drinks and drinks with caffeine.

(Reference: Sports Safety, Ohio State University Medical Center Patient Care materials)

Author:  Pat Brinkman, Family and Consumer Sciences Extension Educator, Ohio State University Extension

If so this challenge is for you!

For six weeks this fall we will focus on increasing your physical activity levels as well as focusing your awareness on one health habit per week.  Examples of behaviors we will be encouraging include drinking more water, watching portion size, eating more vegetables and fruits and consuming low fat dairy products.  We will share tips, recipes and researched based information through emails and blog posts.  We also have a facebook page to encourage participants on their journey.

The on-line email challenge will run from September 17th to October 29th.

There is no charge to participate and any adult with an email account can register to participate.

Participants will sign up for the email challenge and complete a consent form to participate in the challenge.  During the challenge, participants will track their daily progress on a 6 week log.   We will have an anonymous pre and post on-line survey for you to complete. 

What is included: Twice weekly educational messages, tracking log for progress, Facebook account for group interaction, weekly drawings from participants for wellness and fitness prizes.

Why: To improve your overall health and well-being while providing valuable research as to the effectiveness of social media as a means of disseminating educational information.

How do I sign up? – Contact Dana Brown at Ohio State University Extension, by email at brown.4643@osu.edu or phone 419-947-1070 by September 10, 2012.

Sponsored by: Ohio State University Extension and County Commissioners
Cooperating

OSU Extension embraces human diversity and is committed to ensuring that all educational programs conducted by Ohio State University Extension are available to clientele on a nondiscriminatory basis without regard to race, color, age, gender identity or expression, disability, religion, sexual orientation, national origin, or veteran status. Keith L. Smith, Associate Vice President for Agriculture Administration and Director, OSU Extension. TDD No. 800-589-8292 (Ohio Only) or 614-292-1868.

If you have children who are starting to get ready for another school year don’t let them go to school hungry.  Start your school year routine out with a good breakfast or enroll your child in the school breakfast program.  A child without breakfast will not be able to concentrate.  Learning is interrupted until that child eats.  The bottom line is: “A hungry child cannot learn.”

If a child does not have good quality food during all periods of childhood, the cognitive development of that child is handicapped.  Not enough food, or poor quality food can cause children to have behavior, attention, and learning problems.  Poor nutrition impacts school performance and the overall development of a child.  Yet, this issue affects thousands of children each day.  Most importantly, it is so easy to prevent.

A balanced breakfast is needed including protein, complex carbohydrates and fat.  This involves choosing food from at least three food groups.  A child who eats a breakfast containing only juice and dry cereal without milk will run out of energy by mid-morning because the breakfast lacks protein and fat.  In addition to common breakfast choices such as cereal with milk and fruit, try incorporating non-traditional breakfast foods like cheese, crackers and grapes or a peanut butter and jelly sandwich with a glass of milk.

Give both you and your children the advantage by starting the day with a good breakfast.

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