Month: January 2022

The Most Important Promise You Will Make

I have lost track of how many diets I’ve started. How many Mondays were going to be a “new start”. How many “cheat meals” I’ve indulged in, or the number of times I’ve promised myself that I would make it to the gym and then didn’t.  Infinity.  Inner talk like this has been a habit of mine for several years.  I think and talk about goals I’ve set and new routines I want to try but then when it comes to doing it. . . . You know the story.

Silhouette of businessman holding target board

Let’s all take a minute and admit; self-improvement is hard.  Say it out loud if you want because it’s true and it deserves to be acknowledged. 

Often, we go out of our way to keep a promise that we made to a friend or family member, but we think nothing of breaking a promise we’ve made to ourselves.  Promises we make to ourselves are just as important as the promises we make to others.  Forbes referred to these in 2020 as “the most important promise you’ll make.”

With the new year starting did you make a promise to yourself? Was it to exercise or walk more? Maybe your promise was to eat more fruits and vegetables?  Are you trying to reduce the sugar you consume each day? Whatever that promise was that you made to yourself- we want to help you keep it!!

Here are a few strategies to help you reach your goal successfully:

 Don’t just talk about your goal, plan HOW you can meet it. Start with a small goal.  Aim to drink more water every day or add one fruit and veggie to lunch and dinner. It can be easier to add a habit than to take one away. When that goal is conquered, set another. Have a goal that is measurable and specific.  Having steps will help you achieve your goal. Consider telling a friend and inviting them to join you. There can be power in being accountable to someone and having their support. Having a friend join you in achieving your goal can help you feel motivated while being consistent.

2022 Goal, Plan, Action checklist text on note pad with laptop, glasses and pen.

Be honest with yourself as you go through this process. Be honest about what your actions are and how they relate to your goal. Are the little things you are doing every day supporting your goal steps? Examine your time and abilities. Be realistic and set yourself up for success instead of failure.

Lastly, be positive.  We can be so hard on ourselves when we miss a step or take a small detour. Recognize a failure or a setback as an opportunity to learn. Take that lesson and move on, don’t throw your goal away because of a mistake or bump in the road. It might not hurt to forget that self-improvement is a lifelong journey. I love the quote by Thich Nhat Hanh reminding me “Yesterday is already gone. Tomorrow is not yet here. Today is the only day available to us; it is the most important day of our lives.”  Work on that promise to yourself today.

Written by: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension Miami County.

Reviewed by:  Lisa Barlage, Family and Consumer Sciences Educator, Ohio State University Ross County.

Sources:

57 thich Nhat Hanh quotes on mindfulness (to live a more meaningful life). Develop Good Habits. (2020, November 17). Retrieved January 26, 2022, from https://www.developgoodhabits.com/thich-nhat-hanh-quotes/

Blaschka, A. (2020, December 14). How to keep the most important promise you’ll make. Forbes. Retrieved January 26, 2022, from https://www.forbes.com/sites/amyblaschka/2020/12/15/how-to-keep-the-most-important-promise-youll-make/?sh=66a64964127c

Centers for Disease Control and Prevention. (2021, April 23). 3 reasons to work out with a friend. Centers for Disease Control and Prevention. Retrieved January 26, 2022, from https://www.cdc.gov/diabetes/library/spotlights/workout-buddy.html

Jantz, G. L. (2016, May 16). The power of positive self-talk | psychology Today. Retrieved January 26, 2022, from https://www.psychologytoday.com/us/blog/hope-relationships/201605/the-power-positive-self-talk

Treber, M. (2014, January 17). Set a wellness goal for the New Year. Live Healthy Live Well. Retrieved January 26, 2022, from https://livehealthyosu.com/2013/01/07/set-a-wellness-goal-for-2013-4/

A Mindful Cup of Tea

hot cup of tea

A nice hot cup of tea can be so soothing on a cold winter day. When is the last time you enjoyed some tea? Can you remember a time when you enjoyed tea with a close friend or family member? I have a dear friend who just passed away after a two-year battle with cancer. We would enjoy many a conversation over a soothing cup of tea. Tea also reminds me of my grandmother. I used to watch as she put a little milk in her tea, and I loved to see the milk swirl as it dissipated in the tea.

Did you know tea can help us improve our health and wellness?

Tea has many health benefits. Specifically, it has been associated with reduced risk of chronic diseases such as cancer, heart disease, stroke, and diabetes. The substances in tea we have to thank for these health benefits are a type of nutrient called flavonoids. More specifically, the particular type of flavonoids found in tea are catechins. Catechins can do some amazing things like improve the function of our blood vessels and reduce the initial development of cancerous cells. While all kinds of tea contain catechins, green tea has three times more than oolong or black tea. For more information on how tea can benefit your health, check out this article from North Dakota State University Extension.

In addition to its physical health benefits, you can use the experience of drinking tea to practice mindfulness. Mindfulness can be practiced by paying attention to something in the present moment, and you can bring attention to something as simple as brewing and drinking a cup of tea. Using your senses is a great way to practice mindfulness. For example, with just one sip of tea you could:

Smell the tea before you brew it, whether you use a tea kettle or the microwave.

Watch the steam curl in the air as it rises from the cup.

Feel the warm cup in your hands.

Taste and savor the flavor of the tea as you sip it.

Feel the hot liquid as it travels down your esophagus.

Try that with a few more sips. Then, during your next cup of tea, expand your practice a little more.

For more details on how to practice mindfulness with a cup of tea, this article has great tips.

Whether you drink tea by yourself or with a loved one, take a moment to think about the benefits you are bringing to your mind and body. Maybe this new mindfulness practice could be ‘your cup of tea.’

Written by Shannon Carter, Family and Consumer Sciences Educator, OSU Extension Fairfield County

Reviewed by Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Sources:

Garden-Robinson, J. “Take Time for Tea: For Health and Well-being” (FN1328, Reviewed July 2021). North Dakota State University Extension. https://www.ag.ndsu.edu/publications/food-nutrition/take-time-for-tea-for-health-and-well-being

Halliwell, E. “How to Be Mindful with a Cup of Tea” (Nov 2016) Excerpted from Into the Heart of Mindfulness. https://www.mindful.org/mindful-cup-tea/

Powers-Barker, P. “Introduction to Mindfulness” (HYG-5243, May 2016). Ohio State University Extension. https://ohioline.osu.edu/factsheet/hyg-5243

I Can’t Control the Winter Weather

If you choose not to find joy in the snow, you will have less joy in your life but still the same amount of snow. This quote by an unknown author is like the Midwest winter version of Jon Kabat-Zinn’s quote about a beautiful day at the ocean: you can’t stop the waves but you can learn to surf. We cannot control the immediate, outside weather, but as Dr. Roseanne Scammahorn points out, we can control our personal, internal weather of how we think about and react to external situations.  

In Ohio, we might have snow, rain, ice, or we might have a bright, clear day. Across the state, all these different situations might be true right now. You do not have to love snow (or ice or rain), but if you take the time to bring up a favorite memory or a current moment to notice the sparkle or freshness, you can add a note of gratefulness to your day for all the seasons throughout the year.

A snowy day

If you’re looking for a short break from working on the computer, take one and half minutes to enjoy an online snow globe or a minute to draw and watch your iceberg float at Iceberger. If you’re staying inside, grab some colored pencils and print a copy of winter coloring pages like mittens or winter birds. If coloring is not your cup of tea, make your plans now to slow down and enjoy a warm cup of tea, cocoa, or coffee.

We wish you comfort and joy all through the year, and we also acknowledge that the wintertime can sometimes be difficult. If you need any resources related to SAD (seasonal affective disorder) or other seasonal challenges, please find the best support for your situation. If you find yourself – or a loved one – struggling, please use local support or call the Ohio CareLine at 1-800-720-9616.  Ohio’s CareLine is free, anonymous, open 24/7, and staffed with licensed behavioral health professionals.

What brings you comfort or joy? Jot down a list and then do more of it! This list of Mindfulness Ideas and Activities was collected by the OSU Mindful Wellness team and can be used as an idea-starter for your practice.  If you’d like to follow a recorded mindfulness practice, we recommend the links at the Wexner Medical Center.

Bundle up and head outdoors!  Use all your senses as you walk. Use this Live Healthy Live Well blog on Wonder and Wander in Nature this Winter for ideas. For more information on the value of nature in our lives, including articles and infographics, visit Nature Matters.

If you choose not to find joy in the snow, you will have less joy in your life but still the same amount of snow. How are you finding your joy this winter season?

Written by: Patrice Powers-Barker, Family and Consumer Sciences Educator, Ohio State University Extension Lucas County

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

Photo Credit: Melinda Hill, Family and Consumer Sciences Educator, Ohio State University Extension Wayne County

Sources:

Dellifield, J. (01/12/17). Beating the winter blues. Live Healthy Live Well https://livehealthyosu.com/2017/01/12/beating-the-winter-blues-2/ 

Lobb, J. (01/07/21). Opt outside to beat the winter blues. Live Healthy Live Well. https://livehealthyosu.com/2021/01/07/opt-outside-to-beat-the-winter-blues/ 

McCallum, K. (07/14/21). Can weather affect your mood? Houston Methodist. https://www.houstonmethodist.org/blog/articles/2021/jul/can-weather-affect-your-mood/

Scammahorn, R. (01/18/22). You control your own weather. Live Healthy Live Well https://livehealthyosu.com/2022/01/18/you-control-your-own-weather/

Seasonal Affective Disorder. Mayo Clinic https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

Stanton, L. (11/30/21). Wonder and wander in nature this winter. Live Healthy Live Well https://livehealthyosu.com/2021/11/30/wonder-and-wander-in-nature-this-winter/

Stanton, L. (n.d.). Nature Matters. OSU Extension, Warren County. https://warren.osu.edu/program-areas/family-and-consumer-sciences/healthy-people/nature-matters

Healthy Options for your Charcuterie Board

Charcuterie boards have recently become one of my favorite ways to create a meal. I have created a charcuterie board for various meals and snacks.  According to Eat Cured Meat, the modern definition of a charcuterie board is, “a selection of food that offers contrasts, various textures and different colors. Consumed in a group, the focus of the charcuterie board is food that that is easy to eat, finger food is the goal.”  In other words, it’s simply a mixture of numerous foods, all artfully arranged on a serving board. They are fun, easy to assemble, and can be filled with all sorts of delicious and nutritious foods!

food arranged in containers in a sqaure container

When I assemble my charcuterie board, my goal is to make it colorful and nutritious. Portion sizes are often smaller but include a variety to choose from. One of my favorites is a portable “breakfast charcuterie board.” The great thing about preparing it ahead of time is it’s already assembled and ready to grab from the refrigerator before work. In the picture, you’ll see I have included an egg bite with veggies, 2 whole wheat mini pancakes, vanilla Greek Yogurt, and berries. I also put any sauces or additional add-ons in souffle containers with lids to keep them separated. I have also included all 5 food groups from MyPlate! I prepare my portable board the night before so I can quickly grab it before heading to work.

Another favorite I like to make is a snack charcuterie board. You can customize it based on how many you’re serving, what you have on hand, what’s on sale, and personal preference. This snack charcuterie board includes a variety of foods that support good brain and heart health. The board includes the following foods:

  • Veggies paired with hummus: I used cucumbers, carrots, and celery. Peppers and cherry tomatoes would add even more color. Hummus can also be replaced with a spinach artichoke dip or other dip of choice.
  • Black olives have plenty of healthy fats in them that support your heart and brain health. I recommend rinsing under water prior to serving to reduce the salt
  • Berries are quick an easy finger food that are loaded with fiber, antioxidants, and other important nutrients. You can also add grapes into the mix!
  • Trail mix made with dark chocolate, mixed nuts, and whole grain cereal. Dark chocolate contains Flavanols that have anti-inflammatory and antioxidant effects. This is satisfying treat full of protein.
  • Pistachios– research suggests consuming about one palmful or ¼ cup of nuts at least five times per week for optimal health. Pistachios, as well as trail mix can also help you meet this recommendation.
  • Tuna salad- is great to use as a spread on a whole grain cracker. According to the 2020-2025 Dietary Guidelines for Americans, 90% of American’s don’t meet the seafood recommendation. This is a great way to boost your seafood intake
  • Yogurt topped with granola – yogurt provides calcium and protein and can be topped with granola!
  • Turkey and cheese are nice to roll up and add to the board. Instead of rolling the cheese, another option is to use various sliced cheeses to your board.
Food arranged on plates

Next time you are hosting a gathering, try creating a snack charcuterie board for your guests. Also, challenge yourself to create portable charcuterie board for one of your meals. Breakfast ones are great to make ahead since we are often short on time in the morning. It’s a fun way to plan ahead, while incorporating MyPlate into your meal planning.

Written by: Shannon Smith, RD, CDCES, Program Coordinator, OSU Extension, Wood County

Reviewed by: Susan Zies, Extension Educator, Family and Consumer Sciences, OSU Extension, Wood County

Sources:


https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf


https://eatcuredmeat.com/what-is-a-charcuterie-board-with-pictures/

https://howtocreate.com/ –> How to Make a Charcuterie Board

You control your own weather

At a recent conference, the guest speaker said, “I have the power to change my own weather and so do you.” Meaning, we each have control over our emotional and behavioral reactions to our thoughts creating either a nice breezy day or a stormy day.  Let’s face it, we can’t stop every thought that pops into our heads.  However, we can pause and ask ourselves four things:

  • Is my thought rational or irrational?
  • What am I feeling because of this thought?
  • What is this feeling telling me about how I view this situation?
  • How do I want to react to this feeling?

It is through these questions that we have the power to change our own weather. Many times, we have created our own go-to pattern which results in stormy weather.

on the road

For example, someone cuts us off in traffic:

  • Thought: “What a jerk!” “They could hurt someone!”
  • Emotion: Anger and Fear
  • (Go-to) Reaction: Become irritable, yell, or worse, road rage!

Here is where we can choose to change our weather:

  • Thought: “What a jerk!” “They could hurt someone!”
    • Is my thought rational or irrational? We don’t know why they cut us off. Maybe they are on their way to an emergency and are distracted. Maybe we were in their blind spot (it has happened to all of us). Or maybe they are that bad of a driver.
    • NEW Thought: “WOW, that wasn’t any fun, but I am glad I have cat-like, smooth driving skills!”
  • Emotion: Anger and fear
    • What am I feeling because of this thought? The need for safety is at our core, hard-wired into each of us, think fight, flight, freeze response. Typically fear and anger arise when our safety is feeling threatened, so it wouldn’t be uncommon to identify anger as the emotional, and logical reaction, to this situation.
    • What is this feeling telling me about how I view this situation? This anger may be telling you that you feel afraid. It may also be some residual fear from a negative driving experience from your past and really doesn’t have to do with the current experience.
    • NEW Emotion: That was really scary, but I am OK.
  • Reaction: Become irritable, yell, or worse, road rage!
    • How do I want to react emotionally or physically? Becoming irritable, yelling at the other driver, or displaying road rage might immediately make us feel like we have taken corrective action, but in the long run, has it created stormy weather? Will this situation matter in 5 hours, 5 days or 5 weeks from now? Have we just endangered others because of our reaction?
    • NEW Reaction: I let it go and move on with the rest of my drive, thankful that I am safe.

WE do have the POWER to change our own weather, by choosing how we will react to our thoughts and emotions. Although it will take some practice to not rely on my “go-to” reactions, I think my future forecast is less ‘partly cloudy with a chance of rain’ and more ‘warm temperatures and sunshine!’  

Written by: Roseanne Scammahorn, Ph.D., Family and Consumer Sciences Educator, Ohio State University Extension Darke County

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

Sources

Golden, B. (2021, March 20). Fear and Anger: Similarities, Differences, and Interaction. Psychology Today.  Retrieved on January 6, 2022, from https://www.psychologytoday.com/us/blog/overcoming-destructive-anger/202103/fear-and-anger-similarities-differences-and-interaction

Governors State University. (nd). Rational Vs. Irrational: The 3 Key Questions to Ask Yourself About Your Beliefs. Retrieved on January 6, 2022, from https://www.govst.edu/uploadedFiles/Academics/Colleges_and_Programs/CHHS/Departments/Addictions_Studies_and_Behavioral_Health/Recovery_Coaching_Rational_vs_Irrational_3_questions.pdf

Mayo Clinic. (2019, March 16). Cognitive Behavioral Therapy. Retrieved on January 6, 2022, from https://www.mayoclinic.org/tests-procedures/cognitive-behavioral-therapy/about/pac-20384610

Trauma Recovery. (nd). Fight, Flight, Freeze Responses. Manitoba Trauma Information and Education Centre, Retrieved on January 6, 2022, from https://trauma-recovery.ca/impact-effects-of-trauma/fight-flight-freeze-responses/

Making Your New Year Resolution Stick

2022

Do you pick a resolution each year? I know I do. This year I chose to create a healthier life for myself. After about two weeks or so, I tend lose focus and step off course. If you are anything like me, it can be difficult to get back on track. I am going to share a few tips and tricks that I find helpful to sticking with my new year resolution.

When I am choosing my resolution, I choose something that has smaller targets to push me to accomplish the end goal in mind. If I chose to live a healthier life, that is my end goal. I like to set up list of objectives to accomplish each month, that will get me closer to the end goal. The objectives that I incorporated into my monthly plan are:

  1. Don’t buy soda for a month
  2. Go to the gym, take a walk, or any physical activity three-four times a week
  3. Write a journal entry three nights a week

When you break down your resolution into smaller sections, it does not look as intimidating. The above objectives cover three months out of the year. With just 12 objectives in mind, you can reach your end goal, without realizing it. There are several other tips and trick to help you stick to your New Year’s resolution.

Steps for making your New Year’s Resolution Stick:

  1. Dream big
  2. Understand why you shouldn’t make a change
  3. Commit yourself
  4. Give yourself a medal
  5. Learn from the past
  6. Give thanks to what you do

Something to keep in mind is that you want a goal that will be realistic. Have you ever heard of a S.M.A.R.T. Goal? This is an acronym for specific, measurable, achievable, relevant, and time. This means that you want to set specific goals that can be watched and measured. It also needs to be something that can be achievable and relevant to your life. Keep the time frame realistic and accurate to fit your lifestyle. Take a closer look to help you understand how to create S.M.A.R.T. Goals that fit your life.

Something that works for me, may not work for someone else. This case is true in almost every situation. Test new ways to do things, until you find the right fit for yourself. Even though it may take a while, it is important to remember the reasons why. Why am I doing this? Why should I do this? Remembering the reasons why can help keep you motivated.

Jenny Lobb, Family and Consumer Sciences Educator, shared information on S.M.A.R.T. Goals on Extension Today. Watch the video below to learn more!

https://youtu.be/whZy-IO_z40

Check out the resources below to learn more about sticking to your New Year’s Resolutions!

Author: Megan Zwick, Family and Consumer Sciences Program Assistant, OSU Extension Washington County

Reviewer: Amanda Bohlen, Family and Consumer Sciences Educator, M.Ed., OSU Extension Washington County

Resources:

Miller, J. A. (n.d.). How to make (and keep) a new year’s resolution. The New York Times. Retrieved December 17, 2021, from https://www.nytimes.com/guides/smarterliving/resolution-ideas

Seven Steps for Making your New Year’s Resolutions Stick. Harvard Health. (2020, November 24). Retrieved December 17, 2021, from https://www.health.harvard.edu/staying-healthy/seven-steps-for-making-your-new-years-resolutions-stick

Sometimes Blue Means STOP (Human Trafficking) #WearBlueDay

January 10, 2022 by Jennifer Little

https://stocksnap.io/author/mattmoloney

Human Trafficking is an issue that affects Ohioans of all socioeconomic and racial backgrounds, and Wear Blue Day is an effort to raise awareness of the signs and to, ultimately, stop this crime which destroys lives of vulnerable people in our own communities, and across the U.S.

The U.S. Department of Justice describes Human Trafficking as” a crime that involves exploiting a person for labor, services, or commercial sex”.  The Trafficking Victims Protection Act of 2000 further recognized that this issue includes the use of “force, fraud or coercion” as well as the recruitment of those too young to give legal consent (under age 18).  This Act began to draw national attention to what is often referred to as “modern day slavery”.

The Department of Homeland Security describes the many ways this issue affects the people and institutions of United States – “Human trafficking threatens our physical and virtual borders, our immigration and customs systems, our prosperity, our national security, our personal and public safety.” Addressing the issues related to human trafficking is a national priority and includes strategies 1) to support organizations combating Human Trafficking, 2) to limit the Importation of Goods Produced with Forced Labor, and 3) to end Child Sexual Exploitation.

Human Trafficking is not only a national concern, but a significant problem right here in Ohio.  According to the Ohio Attorney General’s Criminal Justice Update in January 2020, Ohio ranks 4th in the nation for prevalence of human trafficking, even though our state population is only ½ to 1/3 of other highly ranked states.  In 2019 the Ohio Organized Crime Investigation Commission was part of an effort that rescued 110 trafficked victims and referred another 217 people to victim services.  One major Ohio law enforcement operation in 2020, involved 76 open missing/exploited children cases. 

January 11th is National Wear Blue Day and is part of the Blue Campaign sponsored by the US Department of Homeland Security (DHS) to raise awareness about the issue of human trafficking and to educate individuals, law enforcement and organizations about how to recognize indications of human trafficking, and what to do if they suspect someone is being trafficked.

What are signs that someone may be the victim of human trafficking?

  • A person who appears fearful, timid or acts overly submissive or defers to an older or controlling companion for basic questions
  • Someone who has a sudden or significant change in behavior or withdrawal from school or other outside activities
  • A person who seems to lack possessions or appears to have been denied food, sleep, or medical care
  • A person who appears to have bruises at various stages of healing, signs that he/she may have experienced physical abuse over time
  • Someone who seems to have an overly restrictive living situation, such as limited ability to move about or to leave on their own

What can you do to assist someone you suspect may be a victim of human trafficking or to help combat this issue in your community?

  1. Report suspected human trafficking to the federal authorities at 1-866-347-2423.
  2. Encourage or assist the victim to text HELP or INFO to 233733 (BeFree). 
  3. Bring awareness to this crime by participating in #WearBlueDay on January 11th. Learn more about @DHSBlueCampaign and #WearBlueDay here:  https://www.dhs.gov/blue-campaign/wearblueday.                                                                                                           
  4. In Ohio, participate in the Attorney General’s initiative to end human trafficking by visiting the website:  https://www.ohioattorneygeneral.gov/humantrafficking.

Written by: Jennifer Little, MS, RD, LD, FCS Educator, OSU Extension Hancock County

Reviewed by: Susan Zies, MEd, FCS Educator, OSU Extension Wood County

Sources:

  1. U.S. Department of Justice website:  https://www.justice.gov/humantrafficking
  2. Homeland Security Human Trafficking webpage: https://www.dhs.gov/topic/human-trafficking
  3. Ohio Attorney General website: https://www.ohioattorneygeneral.gov/Media/Newsletters/Criminal-Justice-Update/January-2020/New-human-trafficking-efforts-aim-to-make-a-differ
  4. Homeland Security Blue Campaign webpage: https://www.dhs.gov/blue-campaign/wearblueday

Are You Stuck In a Cooking Rut?

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.

A bowl of cereal with berries and nuts

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.

A tablet with recipe

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.

Consider Environmentally Friendly New Years Resolutions

Picture of Trash

I can remember growing up in Michigan in the 70s and 80s, we would get our first snowfall around Thanksgiving, and we wouldn’t see grass until late March. Every year here in southern Ohio, it seems the idea of a white Christmas is a thing of the past. The past decade has seen the warmest average temperatures on record. Climate experts paint an ominous picture for our planets’ future and our overall quality of life. Issues such as plastic pollution and food waste contribute to climate warming and also immediate wellbeing.

If you are looking to set a New Years resolution, consider some ideas that are eco-friendly. Here are a few ideas:

  • Buy and use reusable straws. Keep them on hand and refuse single use straws at restaurants.
  • Stop using single use plastic bags. Keep reusable bags in your cars so you don’t forget them when running into the grocery store.
  • Freeze left overs and use ingredients later in smoothies, soups, etc.
  • Start a compost pile for food waste. Keep an old coffee bin in the kitchen to discard food scraps.
  • Start using bar soap or refill soap containers to avoid purchasing plastic bottles.
  • Reuse glass jars, Tupperware, and beeswax wrap to store food and leftovers instead of single use plastic sandwich bags.
  • Refill a reusable water bottle instead of buying bottled water.
  • Participate in a neighborhood clean up or roadside garbage pick up.

These are just a few ideas. Small changes can really add up over a lifetime. The actions of millions of people can can collectively reduce the amount of plastic and food going into landfills and contributing to climate change.

Author: Dan Remley, Ph.D., M.S.P.H. Associate Professor, Field Specialist, OSU Extension

Reviewer: Jenny Lobb, M.P.H., Family and Consumer Sciences Educator, OSU Extension

Sources:

Beyond Plastics. (2021). THE NEW COAL: PLASTICS AND CLIMATE CHANGE. REPORT: The New Coal: Plastics & Climate Change — Beyond Plastics – Working To End Single-Use Plastic Pollution

Ohio State University Extension. Sustainable Action through Video Engagement (S.A.V.E.). Sustainability in the Kitchen. Left-overs. https://www.youtube.com/watch?v=VlDXy80yraY

Ohio State University Extension. Sustainable Action through Video Engagement (S.A.V.E.). Sustainability in the Kitchen: Single Use Plastics https://www.youtube.com/watch?v=0CangcvETxk

Ohio State University Extension. Sustainable Action through Video Engagement (S.A.V.E.).Composting. https://www.youtube.com/watch?v=7lOMPTRj7eE