Month: November 2021

Wonder and Wander in Nature this Winter

Three people, various ages, holding hands and walking in the snow with the sun shining.

Getting outside is a wonderful thing to do any time of the year. The health benefits of spending time outdoors have been well documented and validated over the last four decades. For example, spending time in nature can improve your psychological wellbeing, lower your stress, and reduce your blood pressure. Although science shows all the positive ways being outside can benefit us, we also know that Americans spend 93% of their lives indoors. We challenge you to change this statistic and make plans to get outside this winter!

If you are looking for unique opportunities and ideas of what you can do outside during the colder months, consider these activities:

  • Go tubing, skiing, sledding, ice skating, and snowshoeing when there is snow on the ground. Of course, building snow forts and snowmen are also classic winter activities.
  • Find a safe place to have an outdoor fire. Invite friends and family over, bundle up, and sing or tell stories. Be sure to follow outdoor fire safety tips.
  • Watch the stars, planets, and moon during the dark winter months. Clear, cold nights are perfect for watching the night sky. Check out What’s Up: Skywatching Tips from NASA, an educational website full of great tips and resources.
  • Invite the birds into your yard. Providing bird seed and a heated water bath is sure to attract feather friends. If you enjoy birds and birdwatching, consider signing up for Project Feeder Watch and/or Audubon’s Christmas Bird Count.
  • Read a book about winter to the children in your life and then re-create the story in real life. To get ideas, check out The Snowy Day by Ezra Jack Keats or Owl Moon by Jane Yolen.
  • Explore seasonal and holiday-themed opportunities. Many communities have light shows, ice rinks, and outdoor activities for you to enjoy during this time of the year. Check with your area parks, museums, zoos, and nature centers for events.
Blue Jay at feeder in the snow.

Before heading out, remember to follow these winter weather safety tips:

  • Monitor the weather and plan ahead.
  • Wear layers.
  • Stay hydrated.
  • Protect your head, hands, and feet.
  • Wear sunglasses, apply sunscreen, and use a lip balm with sunscreen.

If you or someone you love has limited mobility or a difficult time getting outside, consider bringing nature closer to you and if possible, bring nature indoors. For example, if it snows, bring some snow inside in a plastic tub. You can also purchase a houseplant that has a seasonal scent, like rosemary or pine. A window bird feeder is another option. Each of these ideas is a way to enjoy the benefits of nature without leaving your house.

Every day is an opportunity to get outside and enjoy all that nature has to offer, even during these colder and darker months. Make it a priority to wonder and wander outdoors this winter!

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

Reviewed by: Shari Gallup, Family and Consumer Sciences Educator, Ohio State University Extension, Licking County, gallup.1@osu.edu

Sources:

Gallup, S. (2021, May 19). Falling in Love with Nature. https://livehealthyosu.com/2021/05/19/falling-in-love-with-nature

Harvard Health Publishing (2018, December 1). The Wonders of Winter Workouts.
https://www.health.harvard.edu/staying-healthy/the-wonders-of-winter-workouts

Kelpies, N. E., Nelson, W. C., Ott, W. R., Robinson, J. P., Tsang, A. M., Switzer, P., Behar, J. V., Hern, S. C., & Engelmann, W. H. (2001). The National Human Activity Pattern Survey (NHAPS): a resource for assessing exposure to environmental pollutants. Journal of exposure analysis and environmental epidemiology, 11(3), 231–252. https://doi.org/10.1038/sj.jea.7500165

Stanton, L. M. (2021, April 19). Get Out! Celebrate Nature on Earth Day and Every Day. https://livehealthyosu.com/2021/04/19/get-out-celebrate-nature-on-earth-day-and-every-day

Photo Credit: Adobe.

Talking About Tough Topics, Respectfully

This year, I was fortunate to have the opportunity to join over 100 of my colleagues in reading and discussing the book Why are all the Black kids sitting together in the cafeteria? by Dr. Beverly Daniel Tatum. Together, we chose to focus on racial literacy through a yearlong book club and respectful dialogue series.

According to the Ohio State University Office of Diversity and Inclusion, respectful dialogue is “engagement in honest, thoughtful and reflexive conversation with the goal of understanding one another.” When engaging in respectful dialogue, you do not have to agree with or adopt the perspectives of all others. Instead, you listen to other perspectives with curiosity and the goal of learning.

When engaging in a respectful dialogue, it is helpful for all participants to establish and agree to common expectations for the conversation. Some of the expectations our book club group adopted include:

  • Speak from your own experience only. No one is a spokesperson for an entire group.
  • Assume positive intention, but own your impact.
  • If you are upset or offended, say so, and say why.
  • No shame or blame – be gracious and remember we are all learning.
  • Listen to understand, not to respond.
  • Challenge by choice. No one should ever feel pressured to interact or engage.
  • Try leaning into the discomfort that these conversations can sometimes evoke.
  • Be empathetic and compassionate – toward others AND yourself.
  • Be respectful, even if you disagree with something.
  • Remember it’s okay to disagree, but don’t make it personal. Stick to the issue. No name-calling or put-downs.

If you’re interested in participating in a respectful dialogue on a tough topic but don’t know where to start, reach out to your local library to see if they have any upcoming events you could join. For example, the Columbus Metropolitan Library joined eight other libraries in central Ohio for an 11-week One Book, One Community event in November 2020 – January 2021. In 2021, they hosted monthly virtual panel discussions on race and social justice, each one centering on a different book, movie, article, or music selection. Many of these selections and other titles that your local library may be able to recommend come with discussion guides you can use to host a respectful dialogue of your own with friends, family members, or co-workers.

On the topic of racial literacy, the American Library Association has a list of recommended anti-racism titles for all ages, and both Nationwide Children’s Hospital and Common Sense Media offer advice for parents on talking about racism with children. As the parent to a toddler, one thing I learned from my experience reading this particular book and participating in this book club is the importance of starting conversations about tough topics early in life.

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

Reviewed by: Laura Stanton, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County.

Sources:

American Library Association (2020). Reading for change: Booklist recommended antiracism titles for all ages. https://americanlibrariesmagazine.org/blogs/the-scoop/reading-change-booklist-recommends-antiracism-titles-ages

Common Sense Media (2020). How to talk with kids about racism and racial violence. https://www.commonsensemedia.org/blog/how-to-talk-with-kids-about-racism-and-racial-violence

Nationwide Children’s (2020). How to talk to your kids about racism. https://www.nationwidechildrens.org/family-resources-education/700childrens/2020/06/how-to-talk-to-your-kids-about-racism

The Ohio State University Office of Diversity and Inclusion. (n.d.) Respectful Dialogue Toolkit. https://odi.osu.edu/respectful-dialogue-toolkit

Raise a glass of cider… to your health!

This time of year is prime for a tasty cup of cold cider… or even a steaming mug of hot mulled cider. Did you know that cider can be good for you? That’s right, apple cider is packed with nutrition and contains compounds that have many health benefits.

What is the difference between apple juice and apple cider? While both apple juice and apple cider come from juiced apples, cider has bits of apple pulp in it and may or may not be pasteurized. Apple juice has been filtered and pasteurized to kill bacteria.

Cider is packed with nutrition. At only 120 calories in an 8 ounce glass, it has several vitamins and minerals, such as: Potassium, Calcium, Iron, Vitamin A and Vitamin C.

Apple cider contains antioxidants in the form of polyphenols, a plant-based compound. These antioxidants can lower the risk of cancer, diabetes and heart disease by helping the body to fight against free radicals and cell damage. Polyphenols may also help to decrease inflammation in the body.

Reduce risk of cardiovascular disease. Cider contains health-promoting phytonutrients that can  slow the oxidation process of bad cholesterol. This cholesterol contributes to buildup of plaque in arteries which increases the risk for heart disease.

Improve regularity. Because apple cider is not filtered like apple juice, it still contains a good amount of pectin. As a soluble fiber, pectin can help improve regularity and help with constipation or irritable bowel syndrome.

Hydrate. Apple cider is comprised mostly of water so it is easy to drink. You can dilute cider with water to reduce your sugar intake.

There are risks associated with drinking cider that has not been pasteurized. Unpasteurized cider could possibly contain bacteria such as Salmonella or E. coli., especially if the cider was made from apples picked off the ground. Be sure to check the package label for pasteurization. If you are still unsure, you can heat your cider on the stove to a gentle boil, stirring to distribute heat.

For hot spiced cider, see this recipe from University of Illinois Extension:

  • 1 gallon naturally sweet apple cider
  • 1 cup brown sugar
  • 4 cinnamon sticks, broken in half
  • 1 Tablespoon whole cloves
  • 1 Tablespoon whole allspice

Tie cinnamon, cloves and allspice together in cheesecloth or use a coffee filter tied with string. Combine cider and brown sugar in a large pot. Add spices. Bring mixture to a slow boil. Then turn heat down and simmer for 5 to 10 minutes. Remove spice bag from pot. Serve hot cider in mugs. Spiced Apple Cider may be kept warm in a slow cooker on low setting. Yield 18 servings.

Try a glass of cider and drink to your health!

Written by: Shannon Carter, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu.

Reviewed by: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, zies.1@osu.edu

Sources:

Homemade Cleaners – Healthy, Wealthy, Wise!

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

Amber spray bottles with homemade cleaners

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

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

There are several characteristics of different cleaner ingredients. One category is base or alkali, which are good for removing dirt, fat, and grease. In homemade cleaners, these ingredients are baking soda (mild), borax (moderate), and washing soda (strong).

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

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

One thing to remember with most homemade recipes is that they may take more contact time or elbow grease than some commercial cleaners. Patience and persistence are key. The University of Arkansas has several recipes available for a variety of cleaning purposes.

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

Mild All-Purpose Cleaner

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

Strong All-Purpose Cleaner

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

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

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Extra Strength All-Purpose Cleaner

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

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

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

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

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

Sources:

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

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

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