Month: February 2022

Ethical Choices We Make Related to Food Waste

Food ethics involves decisions, actions, and judgements that governments, organizations, families, and individuals make related to food and are guided by food values. Examples of food values include nutrition, quality, sustainability, animal welfare, social/cultural acceptability, cost, convenience, safety, and food waste avoidance. Often, food values are prioritized in order to guide decisions. For example, a person might become a strict vegetarian because of their concern for animal rights and environmental sustainability, even if their choice might not be convenient or culturally acceptable. Often values conflict with one another or there are trade-offs. For example, a school food service might serve chicken nuggets that are frozen and precooked, rather prepared from scratch using lower sodium ingredients. In this case, nutrition (less sodium) is sacrificed for convenience, safety (less risk from cross-contamination), and cost.

Most people certainly are concerned about food waste. Even yet, 40% of all food goes to waste here in the US. Food waste contributes to climate change as rotting food is converted to methane in land fills, and also wastes water and energy. Food insecurity remains high at 1 out of 5 people experiencing food insecurity in America which makes our food waste problem more appalling.

Although majority of food waste occurs in households (40-50%) it also occurs throughout the entire food chain including production, processing, distribution, retail, and service. Competing food values are largely to blame whether at the consumer level or at other levels of the food system that are influenced by policies, guidelines, or economics. Below are some examples of food values compete with food waste avoidance.

Food quality and social acceptability often take precedence over food waste. Consumers expect that their produce to be without blemishes and within the use-by or sell by date. So unwanted food is wasted by farmers, groceries, consumers and even food pantries in some cases. Unfortunately, use-by and sell by dates aren’t an indicator of food safety but some misperceive them to be.

Nutritional guidelines might have an impact on food waste. Some critics have suggested the Dietary Guidelines for Americans promote food waste by recommending leaner choices of meat and dairy, as the fatty parts of these products get discarded during processing.

Convenience and food safety concerns often compete with food waste avoidance. Consumers might dine out for convenience, rather than prepare left-overs. Restaurants might not be able to donate left over buffet items due to food safety policies.

As consumers we can reduce food waste by planning, preparation, storage and making using of leftovers. As concerned citizens, we can learn about food waste in our communities and work with organizations such as local food councils or governments to try to address it. Activities such as gleaning, and other waste recovery efforts take coordination amongst different groups in a community.

 

Author: Dan Remley, PhD, MSPH, Associate Professor, Field Specialist, Food, Nutrition, and Wellness, OSU Extension

Reviewed by: Susan Zies, Assistant Professor, Extension Educator, Family & Consumer Sciences, OSU Extension Wood County

Sources:

Remley, D. The Ethical Choices we Make Around Food Everyday. Accessed at https://wordpress.com/post/livehealthyosu.com/14822

Harvard School of Public Health. 2020 Dietary Guidelines Released. Accessed at https://www.hsph.harvard.edu/nutritionsource/2021/01/12/2020-dietary-guidelines/

Food Print. The Problem of Food Waste. Retrieved on 2/28/22 from https://foodprint.org/issues/the-problem-of-food-waste/

Barton, A. Figuring out Your Fridge. Retrieved on 2/28/22 from https://wordpress.com/post/livehealthyosu.com/14575

Are You Ready for Homeownership?

Have you been thinking about buying your own home? It’s the American dream, right? Well, if you are not prepared, that dream can become a nightmare. Buying a home may well be the single largest purchase you ever make, so ensure you are making informed decisions throughout the homebuying process. You may be asking yourself “what process?” It is not as simple as picking a home and moving in. There are things you can do before you ever begin looking for a house, and some of them can save you money in the long run. Here are 3 items that should be on your “to do” list prior to purchasing a home.

Identify your reasons for wanting to become a homebuyer, then examine the advantages and challenges.

Advantages may include:

  • A place of your own
  • Financial incentives
  • Scheduled savings
  • Stable housing costs
  • Increased value
  • Tax benefits

Challenges may include:

  • High cost of home ownership
  • Decreased mobility
  • Repair and maintenance
  • Possibility of foreclosure

Get your credit in shape.  Lenders use your credit score to determine your ability to make timely payments, manage credit limits and utilize different types of credit. The higher your score, the better chance you have at a lower interest rate, which can mean thousands of dollars over the course of your loan. Did you know you can receive a free copy of your credit report once a year from each of the three nationwide credit reporting companies (Equifax, Experian, and TransUnion)?  Visit annualcreditreport.com to order a copy. If you notice a mistake, you should report the discrepancy to have it removed.

Determine your budget and then shop around. When determining your budget there are a few things to consider. In addition to the money that you borrow (principal), you will pay homeowner insurance, and taxes (escrow), and interest. These items are often added together to make up the total monthly payment. You should also budget for other household expenses such as utilities, homeowner association fees, and general upkeep and repairs. A good place to start is to calculate your debt to income (DTI) ratio. Your DTI is all your monthly debt payments divided by your gross (before taxes and other deductions) monthly income. A general rule of thumb is to keep DTI under 36% (this number can fluctuate). 

Once you have your budget, shopping homebuyer assistant programs can pay off. The Ohio Housing Finance Agency has programs available for first-time buyers, veterans, college graduates, and first responders just to name a few. These types of programs often help with down payments, closing costs, or other pre-closing expenses.

You may also want to consider getting pre-approved with a reputable lender. Being pre-approved means you qualify for a loan, tells sellers you are a serious buyer, and helps you better understand your housing budget.

The journey to homeownership can be exciting. It builds wealth, increases stability, and even produces health benefits. When you are ready, visit the Homebuyer Education page through The Ohio State University Extension website to learn more.

Written by: Heather Reister, Family and Consumer Sciences Educator, Ohio State University Extension Butler County.

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

Sources:

“Homeownership Costs: PMI, Taxes, Insurance and Hoas.” My Home by Freddie Mac, https://myhome.freddiemac.com/owning/homeownership-costs.

Healthy Homes – Habitat for Humanity. http://www.rchfh.org/wp-content/uploads/2019/01/Healthy-Homes.pdf.

“Homebuyer Education.” Homebuyer Education | Family and Consumer Sciences, https://fcs.osu.edu/programs/healthy-finances-0/homeownership/homebuyer-education.

“The Ohio Housing Finance Agency (OHFA): Home Page.” The Ohio Housing Finance Agency (OHFA) | Home Page, https://ohiohome.org/.

“Your Credit Report and FICO® Score-All Free.” Experian, https://www.experian.com/.

“Credit Scores, Credit Reports & Credit Check.” PERSONAL, 25 Jan. 2022, https://www.transunion.com/.

“Equifax: Credit Bureau: Check Your Credit Report & Credit Score – United States – Evo Prod.” United States, https://www.equifax.com/.

“Home Page.” Annual Credit Report.com – Home Page, https://www.annualcreditreport.com/index.action.

“Common Questions from First Time Homebuyers.” HUD.gov / U.S. Department of Housing and Urban Development (HUD), https://www.hud.gov/topics/common_questions.

The Magic of Music

After the Super Bowl LVI halftime show 2022, water cooler and social media discussions were interesting, to say the least. Comments ranged from, “That was AMAZING!” to “That was AWFUL!” also “What a blast from the past!” and “Who were those performers?” Regardless of your thoughts on the Super Bowl halftime show, do you know that listening to music can lead to positive health outcomes? Many times, we focus on silence and quiet for inner peace and strength. While there is a time for silence and quiet reflection, turning the music on also has its place and benefits.

Someone asked me the other day if I was a “Broadway fan.” I replied, “It depends on the day.” Sometimes a good musical number is my go-to jam, but I also enjoy a variety of music genres. What I listen to depends on my mood, where I am, and what I am trying to accomplish. I have an internal dialogue that helps me choose what to listen to.

  • What activity will I be doing? (driving, showering, studying, exercising, working, cleaning, relaxing, etc.)
  • What mood am I in? (happy, sad, excited, silly, reflective, angry, etc.)
  • Do I want to stay in that same mood?
  • Am I somewhere I can sing and dance along?
  • Is anyone going to be listening with me?

After this, I choose my song or genre, then find an existing playlist or station, turn it up (or sometimes down), and let the magic of music begin.

Some health benefits of listening to music include:

  • Music = brain food
    • Listening to music helps develop different neuropathways in the brain
  • Music = mood changer
    • Music releases dopamine and oxytocin, the brain’s feel good chemicals
  • Music = stronger language
    • Music helps to build language development, including sound recognition
  • Music = math
    • Music helps to develop rhythm, pattern-recognition, and fractions
  • Music = memory
    • Music transports us to a different time and place
  • Music = social
    • Music reminds us we are part of a team

Music can be a unifier or a divider of families and communities (as evidenced by the singing  of “We Don’t Talk About Bruno” from Encanto). Music can help you find a way to dance when you’ve lost your rhythm and it can make a difference from moment to moment. What are you waiting for? Build your playlist, enjoy your favorite genre, and let the magic of music transform you.

Written By: Jami Dellifield, Family and Consumer Sciences Educator, Ohio State University Extension, Hardin County

Reviewed By: Misty Harmon, Family and Consumer Sciences Educator, Ohio State University Extension, Perry County

RESOURCES

Moving Mindfully

Based on the title of my blog, you might think it’s focused on yoga, tai chi, or some other form of gentle movement often associated with mindfulness. While all of these can be beneficial, mindful movement can include much more.

As a runner, I have struggled with an Achilles tendon injury for years. There have been times when I had to forego running altogether for several months at a time. After diligently doing things to heal, I have been able to resume running. When I have had to take breaks, I had to remind myself to start slowly and to gradually increase my distance. This is not and has not been easy. I have re-injured myself from going too far too soon and from not being mindful when moving my body. I have been back to running for a couple years with little trouble, though I must constantly remind myself to be mindful while running.

I recently started training for a marathon, a bucket list item before I reach the ½ century mark later this year. Even though I have a training plan/schedule, I also have to be flexible and listen to my body, particularly my left foot/heel as I am increasing my distance. I am keenly aware of how my usual state feels and when I notice it becoming altered, I must stop running and walk for a bit to give my muscles and my heel a rest from the repetitive running movement. I do this so I do not re-injure myself due to poor body mechanics. By being mindful of my stride length, of how and at what point my foot hits the ground, of the terrain, of my posture, and of my pace, I can continue running injury free.

Another part of mindful movement is paying attention to or noticing what’s happening around you at any given moment. Since I run primarily on the road, paying attention always, is imperative. By staying in the present moment, I am more aware of potential hazards, like holes in the road, icy patches, and speeding or distracted drivers. I also get to take in more of the scenery and beauty of the terrain. There is nothing better than running up a hill and then pausing to take in the view before heading down the other side. I notice different sounds, like cars in the distance or the wind picking up as it blows across the fields or through the trees and finally on me.

You may be thinking, yeah, yeah, yeah, so what does this have to do with mindful movement? Well, mindful movement can be practiced ANYTIME you are moving!

Here are three easy steps to practice moving mindfully:

  1. Notice what is happening in the body.
  2. Recognize what is on your mind – notice troublesome thoughts we cannot stop. Recognize habitual patterns.
  3. Accept that feelings and thoughts are impermanent and just passing through. Allow them to be in the space you are noticing. Allow yourself to feel what you feel.

If you find resistance – just notice how that feels with a sense of kindness to yourself. Breathe into the blockage or difficulty with a sense of softness.

If your mobility is limited, notice what movements you can do with ease. Try to capitalize on movements that are OK for you, even circling your arms, hands, or feet, or flexing the wrists. Allowing, acceptance and kindness are key to any mindfulness practice, still or moving, sitting, laying down or standing.

How do you move mindfully?

Written by Misty Harmon, Family and Consumer Sciences Educator, OSU Extension, Perry County

Reviewed by Jami Dellifield, Family and Consumer Sciences Educator, OSU Extension, Hardin County

Sources

Calechman, S., Bradley, C., Graham, L., Staff, M., Pratt, M., & Lagunju, O. (2022, February 4). Getting started with Mindful Movement. Mindful. Retrieved February 18, 2022, from https://www.mindful.org/getting-started-with-mindful-movement

Calechman, S., Bradley, C., Graham, L., Staff, M., Pratt, M., & Lagunju, O. (2022, February 4). Getting started with Mindful Movement. Mindful. Retrieved February 18, 2022, from https://www.mindful.org/getting-started-with-mindful-movement/

Dreskin, M., Smith, S., & Kane, D. (Eds.). (n.d.). The benefits of Mindful Movement. What Is Mindful Movement and What Are Its Benefits? | Mental Health & Wellness | Kaiser Permanente. Retrieved February 18, 2022, from https://healthy.kaiserpermanente.org/health-wellness/mental-health/tools-resources/mind-body-wellness/movement-benefits

Renner, B. (2019, February 13). Mindfulness meditation too boring? try mindful movement to shed stress, anxiety. Study Finds. Retrieved February 18, 2022, from https://www.studyfinds.org/mindfulness-meditation-mindful-movement-stress-anxiety/

Seery, J. (2022, January 31). Mindful movement. Mindfulness Association. Retrieved February 18, 2022, from https://www.mindfulnessassociation.net/weekly-challenge/mindful-movement/

Work Well NYC. (n.d.). Improving Mind-Body Wellness Through Mindful Movement. https://www1.nyc.gov/site/olr/wellness/wellnesshome.page. Retrieved February 17, 2022, from https://www1.nyc.gov/assets/olr/downloads/pdf/wellness/improvingmindbodywellnessthroughmindfulmovement.pdf

Enjoy Oats Today

Rolled Oats

As a young child I remember my dad eating oatmeal every morning for breakfast. I’m not an oatmeal fan at all and I remember thinking to myself, how could he eat the same thing repeatedly. For me it’s something about the texture that I can’t get past. However, now that I’m older I’ve realized that my dad was eating oatmeal for the health benefits that oats provide. Healthline lists 9 benefits:

  1. Oats are incredibly nutritious. They are a good source of carbohydrates and fiber along with important vitamins and minerals.
  2. Whole oats are rich in antioxidants. Some of the antioxidants have anti-inflammatory and anti-itching effects along with leading to better blood flow.
  3. Oats contain a powerful soluble fiber which helps in reducing cholesterol levels and blood sugar response.
  4. They can lower cholesterol levels reducing both LDL and total cholesterol.
  5. Oats can improve blood sugar control by delaying absorption of glucose into the blood.
  6. Oatmeal is very filling and may help you lose weight. The feeling of fullness helps reduce calorie intake.
  7. Finely ground oats may help with skin care and have long been used to help treat dry and itchy skin.
  8. Research suggests eating oats can decrease the risk of childhood asthma.
  9. Studies also indicate that the fiber from oats may help relieve constipation.

Oats are considered a whole grain and whole grains have been shown to help reduce the risks of heart disease, stroke, cancer, diabetes, obesity, and other chronic diseases.

With all of those amazing benefits, I wanted to find a way to incorporate oats into my daily living. Some ways that my family and I enjoy oats are in:

What’s your favorite way to enjoy oats?

Sources:

https://wholegrainscouncil.org/whole-grains-101 https://medlineplus.gov/ency/patientinstructions/000727.htm

Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

Reviewer: Dan Remley, Field Specialist, Food, Nutrition, Wellness. Ohio State University Extension, remley.4@osu.edu

Super Bowl Snacks

Do you have a favorite Super Bowl snack? Many individuals and families have go-to foods for their Super Bowl watching parties and festivities. Unfortunately, many of those go-to foods are high in saturated fat and sodium. According to a survey from Statista, the most popular Super Bowl foods in 2021 were chips and dip, chicken wings, pizza and nachos. The good news is that there are healthier ways to prepare those items! The Dietary Guidelines for Americans recommend we:

  • Follow a healthy dietary pattern at every life stage
  • Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions and budgetary considerations
  • Focus on meeting food group needs with nutrient-dense foods and beverages
  • Stay within calorie limits
  • Limit foods and beverages higher in added sugars, saturated fat and sodium
  • Limit alcohol consumption

If you want to prepare, serve, or enjoy a favorite Super Bowl snack that aligns with the Dietary Guidelines for Americans, try one of the following methods or recipes:

Chips and Dip – Make a veggie-based dip such as guacamole or spinach dip and serve with whole-grain crackers or tortilla chips.

Chicken wings – Instead of ordering out, buy frozen chicken wings and prepare them in an oven or air fryer.

Pizza – Whether you order or make your pizza, load it up with veggies! If cooking at home, try a herbed garden pizza or English muffin bite-sized pizzas.

Nachos – Swap out the chips for veggies in this unique Bell Pepper Nacho recipe. Not a fan of bell peppers? Try these loaded potato skins with buffalo chicken and/or your favorite nacho toppings.

If you have a favorite Super Bowl recipe that features fruits and veggies, please share using the comment box below!

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

Reviewed by Alisha Barton, Family and Consumer Sciences Educator, OSU Extension Miami County

Sources:

Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/

Celebrate Your Plate. https://celebrateyourplate.org/

February is the Month of Love!

As a Registered Dietitian, I love when February rolls around! I break out my wardrobe of red and heart themes to raise awareness of heart disease and best practices to take care of your heart in honor of American Heart Month. 

In January of this year, we learned of a new study led by researchers from Harvard T.H. Chan School of Public Health revealing people who consume higher amounts of olive oil may lower their risk of premature death overall from specific causes including cardiovascular disease.  According to this study, swapping out the butter or other artery-clogging fats in your diet may add years to your life. 

This study revealed that individuals consuming more than a ½ tablespoon of olive oil daily are less likely to die from heart disease, cancer, neurodegenerative diseases like Alzheimer’s or lung disease when compared to people who consume less of this healthy fat.

Researchers encourage individuals to pay attention to their overall diet quality and lifestyle. A key factor is to add olive oil into the diet as a substitution for other, unhealthier fats. Olive oil is rich in healthy antioxidants, polyphenols, and vitamins and is a good source of heart-healthy monounsaturated fats.

After this study was revealed, a great discussion was held with my colleagues.  We were encouraged by the results of this new information and began examining how to add more olive oil into our diets.

We determined that replacing a fat is different from adding one to your diet, and one of the easiest ways to replace butter and other animal fats is with olive oil. To make an easy transition and introduce olive oil into our diets, if a recipe contains butter, cut out half the butter and replace it with olive oil. Introducing more olive oil into our diets can also be accomplished with using infused olive oil to flavor whole grains, vegetables, and proteins, or by  dipping bread into olive oil bread dip. This easy and healthy dip is made by combining high quality extra virgin olive oil (richer in flavor and intended for dipping) with spices such as garlic powder, oregano, rosemary, basil, or crushed red pepper flakes. Use a crusty bread or Artisan loaf for dipping.

Living heart-healthy involves understanding your risk, making choices, and taking steps to reduce your chances of getting heart disease. By taking these preventive measures, you can lower your risk of developing heart disease and improve your overall health and well-being.

Written by: Beth Stefura, RD,LD, Family and Consumer Sciences Educator, Mahoning County, The Ohio State University, stefura.2@osu.edu

Reviewed by:     Jenny Lobb, RD,LD, Family and Consumer Sciences Educator, Franklin County, The Ohio State University, lobb.3@osu.edu

References

American College of Cardiology (2022). Higher olive oil intake associated with lower risk of CVD mortality. Science Daily. https://www.sciencedaily.com/releases/2022/01/220110145249.htm

American Heart Association (2021). Saturated Fat. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats

Gordon, B. (2021). Choose Healthy Fats. Academy of Nutrition and Dietetics. https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/choose-healthy-fats

Palmer, S. (2011). Olive Oil California Style! This Golden-Green Liquid Is Fragrant, Flavorful, and Bursting With Heart Health Benefits. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/100111p30.shtml

Webb, D. (2013). Phytochemicals’ Role in Good Health. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/090313p70.shtml.

Under Our Wing: Connecting with the Next Generation of Birders

Adult with three diverse children and one of them is looking through binoculars.

Recently, I met an 11-year-old who likes birds. Since I self-identify as a bird nerd, we started talking and I quickly realized this young person had a genuine curiosity and passion for birds. She told me she had checked out Smithsonian Handbooks: Birds of North America from her school library and had no intention of returning it.

As a parent of teenagers, I struggle to get my kids off screens and out in nature, despite my constant reminders about the health benefits of getting outdoors. Here was a young person who wanted to get outside, so we made plans to go birding together.

And birding we did. The two of us spent 5 hours out in the cold on a gloomy, gray day and we had a blast. She brought (and I carried) the large, heavy Smithsonian library book with her. When we spotted a bird, she knew exactly where to find it in the book.

It was delightful to bird with a young person who was excited and engaged. I look forward to birding with her and other young people in the future. After spending time with a young birder, it became clear to me why we should take young birders under our wing:

  • They are connecting with nature: Our young people are disconnected from the natural world. Studies found that 8- to 12-years-old spend 4 to 6 hours on screens every day, while teens spend up to 9 hours. Time spent on screens almost always equates to time spent indoors, disconnected from nature.
  • They can showcase their strengths: Birdability is a non-profit organization that “ensures that birding truly is for everybody and every body, regardless of disability or other health concerns.” Their blog has stories from birders who are autistic, color-blind, hearing-impaired, and mobility-challenged. One young birder described her ADHD as her birding superpower since she saw and heard so many details around her!
  • They benefit from Vitamin N (Nature): There are decades of research that show the positive impact that spending time outdoors has on our mental and physical health. Nature has unique health benefits to young people, especially when it comes to kids with ADHD, allergies, asthma, weight issues, and mental health challenges.
  • They are becoming environmental stewards: Children who spend time in nature are more likely to feel connected to nature as adults, and therefore, more likely to care for and protect the natural world.

After our birding outing, I purchased my new birding buddy her own copy of the Smithsonian Handbook. I am selfishly hoping the returned library book will inspire another young birder at her school. I also added a Birds of Ohio Field Guide to her collection so the next time we’re out birding, neither of us has to lug a 752-page handbook.

Additional Birding Resources:

To find more information about birds and birding, please visit: go.osu.edu/nature-matters-birds

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

Photo Credit: Kindel Media from Pexels

References

Alsop, F. J. (2001). Smithsonian Handbooks: Birds of North America: Eastern Region. New York, NY: DK Publishing.

Wells, N. M. & Lekies, K. S. (2006). Nature and the Life Course: Pathways from Childhood Nature Experiences to Adult Environmentalism. Children, Youth and Environments, 16(1), 1–24. http://www.jstor.org/stable/10.7721/chilyoutenvi.16.1.0001

Louv, R. (2008). Last Child in the Woods: Saving Our Children from Nature-Deficit Disorder. Chapel Hill, NC: Algonquin Books of Chapel Hill.

Scripps Health. (2022, January 10). Do Your Kids Spend Too Much Time in Front of a Screen? https://www.scripps.org/news_items/4688-do-your-kids-spend-too-much-time-in-front-of-a-screen

Stanton, L. M. (2021, February 11). Benefits of Being a Bird Nerd. https://livehealthyosu.com/2021/02/11/benefits-of-being-a-bird-nerd

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

Stanton, L. M. (2021, November 30). Wonder and Wander in Nature this Winter. https://livehealthyosu.com/2021/11/30/wonder-and-wander-in-nature-this-winter

Tekiela, S. (2020). Birds of Ohio Field Guide. Cambridge, MN: Adventure Publications.