Month: May 2022

Lists: Let Me List The Ways I Love Them

a pile of to-do lists

Are you a list maker? It’s ok, I am too! There is something wonderfully satisfying about making a list. Even more fulfilling is checking, crossing, staring or otherwise denoting the completion of one of its tasks. I think post it notes are a perfect stocking stuffer (even though my kids don’t) and having a stash of them at home, work, and in my car is necessary for me to live a productive life. That’s normal, isn’t it? Well, even if you do not have Glazomania (the unrecognized term for the love of making lists), research shows that I am not alone in my obsession, and perhaps making lists is actually one of my healthier habits. Read on as I list the reasons why….

NPR suggests (or lists) 10 reasons why people like lists: 

  1. Lists bring order to chaos. My husband dreads my lists, but agrees that they keep us on track.
  2. Lists help us remember things, like when we need to buy more milk at the store.
  3. Most lists are finite.
  4. Lists can be meaningful – think of a bucket list.
  5. Lists can be as long or as short as necessary. New Year’s resolutions could be considered a list!
  6. Making lists could help make you famous! Famous list makers include Thomas Jefferson, Martha Stewart, and Benjamin Franklin.
  7. The word “list” can be tracked back to William Shakespeare.
  8. Lists relieve stress and focus the mind.
  9. Lists can force people to say revealing things – think best and worst dresses lists.
  10. Lists can keep us from procrastinating.

According to Psychologist Dr. David Cohen, “we love to-do lists for three reasons: they dampen anxiety about the chaos of life; they give us a structure, a plan that we can stick to; and they are proof of what we have achieved that day, week or month.” I will add sometimes they are just fun; think David Letterman’s Top 10 lists. Psychologists Claude Messner and Michaela Wänke state, “the more we know about something—including precisely how much time it will consume—the greater the chance we will commit to it.”

However, E.J. Masicampo, an associate professor of psychology at Wake Forest University warns us about dangers associated with list making. He says they can become “mental graveyards”, meaning ideas go there to die. If we don’t accomplish the contents of out lists, they may become a source of anxiety, or worse, begin a cycle of unrealized ideas which can stunt our ambition.

For most of us, the physical reminder of a list can help manage the anxiety of a hectic week and bring order to our lives. In her book To-Do List: From Buying Milk to Finding a Soul Mate, What Our Lists Reveal About Us author Sasha Cagen shares a compilation of her lists and discusses how she became known as a to-do list-ologist. I am going to stick with my post it notes, but for those who want to take their list making to the next level, there are apps for that. Check out these online favorites: Todoist, Evernote, and Monday.com. Feel free to list them in the order you like!

Written by Heather Reister, Family and Consumer Sciences Educator, OSU Extension Butler County

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

Sources

Cagen, S. (2007). To-do list: From buying milk to finding a soul mate, what our lists reveal about us. https://www.sashacagen.com/to-do-list-book/

Guardian News and Media. (2017, May 10). The psychology of the to-do list – why your brain loves ordered tasks. The Guardian. Retrieved May 12, 2022, from https://www.theguardian.com/lifeandstyle/2017/may/10/the-psychology-of-the-to-do-list-why-your-brain-loves-ordered-tasks

Kent, L. (2020, July 14). The psychology behind to-do lists and how they can make you feel less anxious. CNN. Retrieved May 12, 2022, from https://www.cnn.com/2020/07/14/health/to-do-lists-psychology-coronavirus-wellness/index.html

Konnikova, M. (2013, December 2). A list of reasons why our brains love lists. The New Yorker. Retrieved May 12, 2022, from https://www.newyorker.com/tech/annals-of-technology/a-list-of-reasons-why-our-brains-love-lists

Weeks, L. (2009, February 24). 10 reasons why we love making lists. NPR. Retrieved May 12, 2022, from https://www.npr.org/2009/02/24/101056819/10-reasons-why-we-love-making-lists

Creating Lifestyle Changes With Intuitive Eating

on a diet picture

Everywhere I turn I see a nutrition claim on food. Claims like fat free, low-carb, keto, paleo, and plant based. Social media is filled with those same claims and has groups using some of them as diets. Then add an additional layer of confusion as those groups are competing against each other on which one you should choose to get faster results. I’ve seen advertisements for diets that have you cut out carbohydrates, or another one that has you cut out all forms of sugar, some that tell you to only eat foods off their approved list, or juice all your fruits and vegetables, and one that tells you to only eat “clean” food. What does “clean” food even mean? Am I supposed to wash it with soap and disinfect with bleach first?!  All this information is completely overwhelming!

I could spend hours going over all the information trying to decipher if it’s research based or just someone sharing their opinion.  Instead of wasting time I don’t have, I decided to go straight to the source and work with a registered dietician and health coach. That was when I was introduced to intuitive eating. Intuitive eating is a philosophy that put me in charge to make my own food choices that are best for my body. Intuitive eating focuses on lifestyle changes and personal care because those are more important for long-term health instead of crash dieting.

A few good tips to get started are to:

  1. Observe food habits: pay attention to what and when you are eating without judging
  2. Reflect on reasons for eating: were you hungry or was there emotion behind your decision
  3. Try mindfulness: are you paying attention to your senses as you eat or is it mindless eating
  4. Listen to hunger cues: eat when truly hungry and without restricting food
  5. Avoid moralizing food: food is no longer labeled as good or bad
friends eating at a restaurant

As I started to incorporate some of the guidelines, I noticed that I was starting to feel better, I wasn’t as tired and had more energy. I learned to pay attention to my body and my hunger cues. I stopped restricting food and started enjoying things, within moderation, to meet my goals. I’m also working towards giving myself grace when things happen instead of self-sabotaging.

Intuitive eating isn’t right for everyone. If you are experiencing certain health conditions or allergies, please follow your doctor’s medical advice.

If you’d like to learn more about intuitive eating, I encourage you to read Intuitive Eating: A revolutionary Program That Works by Evelyn Tribole, and Elyse Resch. They also have workbooks and journals to help you along on your journey.

Sources:

Jennings, K.-A. (2019, June 25). A Quick Guide to Intuitive Eating. Retrieved from https://www.healthline.com/nutrition/quick-guide-intuitive-eating

Sparks, A. (2021, August 23). What is intuitive eating? Retrieved from https://www.medicalnewstoday.com/articles/intuitive-eating

Sreenivas, S. (2021, March 5). What is intuitive eating? Retrieved from https://www.webmd.com/diet/what-is-intuitive-eating

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 and Wellness, Ohio State University Extension, remley.4@osu.edu

Play Ball! Eye-Hand Coordination and Aging

Picture of Ping Pong Paddle
Photo by Josh Sorenson on Pexels.com

Think about all the things we do when our eyes and hands work together: cooking, driving, gardening, opening a door, tying our shoes. etc. Such mundane activities actually take a lot of neurological coordination between our eyes, brain, and hands. As we age, eye-hand coordination can weaken due to cognitive decline and as a result, we can lose our independence. Fortunately, healthy eating and physical activity can prevent or delay this decline. Certain low impact physical activities can help maintain eye-hand coordination such as racquet sports (tennis, pickleball, badminton), swimming, volleyball, non-contact boxing and Tai Chi.

Other less intense but fun activities to improve or maintain eye-hand coordination include:

  • play catch with a friend
  • ping pong
  • golf
  • bounce a ball against a wall
  • cornhole (a beanbag game)
  • juggling
  • play darts (magnetic darts are a safe choice)
  • sew or knit
  • painting, drawing
  • video games
  • frisbee

All of these activities can be modified to accommodate different skill levels. For example, a ball can be blown up into a balloon and tossed between friends, or pickleball can be played instead of tennis, which has a slower, lighter ball and smaller court.

We should get about 150 minutes of physical activity every week for the health benefits. Many of the activities that promote eye hand coordination can also be counted as physical activity. Set a SMART goal for eye hand activities in order to maintain your eye hand coordination and possibly your independence as you age. With SMART goals, you’ll want to find activities that work for you, that are appropriate for your skill level, are fun, and hopeful social too. Check with your YMCA or local Recreation centers for leagues. Pickleball leagues are starting up everywhere. So…

Play Ball!…..or Badminton!…..or Darts!….

Author: Dan Remley, Field Specialist, Food, Nutrition and Wellness. OSU Extension

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

Sources:

Harvard Health Publishing. Activities to Sharpen your Hand-Eye Coordination. Retrieved on 5/11/2022 at https://www.health.harvard.edu/staying-healthy/activities-to-sharpen-your-eyehand-coordination?msclkid=a207204ed14d11ec811f2a8feff8715a

US Department of Health and Human Services. Office of Disease Prevention and Health Promotion. Retrieved on 5/11/2022 at https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines

Lobb, J. Start your Year with a Smart Goal. Retrieved on 5/11/22 at https://livehealthyosu.com/2020/01/17/start-2020-with-a-smart-goal/

Healthier Eating on a Road Trip

I absolutely love a great road trip. There is something so precious about being in the car with family or friends with the radio blaring and the country rushing by. And yet, my good intentions for eating healthy on vacation go out the window as we stop to refill the gas tank and the candy bar displays and fast food restaurants seem to be calling out for me to eat.

There are a few tips and tricks I’ve picked up over the years taking both short and long road trips that have helped me to eat healthier on-the-go. With a little bit of preparation and intentionality, it is possible to make healthier choices than the candy bars and fast food options, just by taking a few minutes to pack a small cooler and prep items like fruits, veggies, and cheese sticks.  

MyPlate.gov reminds us to eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. Remember each day to make your plate colorful and choose nutrient-rich choices to make every bite count. By pulling over to the road side rest stop and having a picnic, you will also be able to stretch your legs and enjoy some fresh air.

There are many options for healthy packing. Here are a few of my family’s favorites:

  • Dairy: cheese sticks, yogurt pouches, travel-sized milk
  • Vegetables: celery sticks, carrot sticks, peppers, salsa
  • Fruits: strawberries, blueberries, grapes, pineapple cups, applesauce pouches, apples
  • Protein: sliced meats, nut butter, hummus, nuts, hard boiled eggs
  • Grains: whole wheat bread or crackers, oatmeal energy bars, air-popped popcorn, rice cakes
  • Hydration: water first for thirst
MyPlate: A Guide from https://www.snap4ct.org/myplate.html
https://www.snap4ct.org/myplate.html

TO PREPARE FOR SUCCESS

Anything worth doing takes a little more time. This is true for healthier eating on a road trip. Usually the week before a trip is busy, busy, busy and you want to not add one more thing to your schedule.  However, everyone will have a better trip if there is a healthy snack or meal option on the road.

  • Schedule time on your calendar for buying and prepping healthy food options. Don’t forget to purchase take-along storage containers or baggies if you do not have any.
  • Look ahead to the route you will be taking and plan stops where you will be able to stretch your legs and refuel your body (and not just your vehicle). 
  • Clean the kitchen before you head to the grocery so that when you come home you can prep the food right away.  
  • Plan your trip menu using a printable template like the one below, or design one of your own. This will also help you stay within your food budget for the trip.  
  • Give everyone in the family money that they can use for “sometimes foods” when you stop to refuel.  When my kiddos were younger, giving them each $5-10 to use on the whole trip for snacks usually sent them to the cooler instead of purchasing sodas or candy bars.
a meal plan template from https://www.101planners.com/meal-plan-template/
https://www.101planners.com/meal-plan-template/

Just like anything we do, being proactive and planning ahead will help your road trip be more successful and you will arrive at your destination without the bloating and sugar overload that changes in diet can cause.  Best of luck and safe travels!

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

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

RESOURCES:

U.S. Department of Agriculture. What is MyPlate? https://www.myplate.gov/eat-healthy/what-is-myplate 

U.S. Department of Health and Human Services (2021). Healthy snacks: Quick tips for parents. My Healthfinder. https://health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips-parents

Spring Spotlight: What’s in Season?

asparagus, spinach and strawberries arranged on a plate

It’s spring! The weather is starting to warm up, and outdoor farmer’s markets are preparing to open. Whether you shop at the grocery store or from a local market, spring provides many great options for produce. During the spring season, strawberries, radishes, asparagus, and spinach are just a few produce items that start to make an appearance. Knowing what is in season has benefits: not only does fresh, locally grown produce taste good, purchasing seasonal items is a great way to save money.

Springtime is often seen as a time of renewal. What a great opportunity to try a new recipe that features spring produce! Many dishes that feature spring produce are light, bright, and vibrant, such as the spinach strawberry salad displayed in the video below.

[youtube https://www.youtube.com/watch?v=q6Wa3NWawoc&w=560&h=315]

Watch the video on YouTube to view the text transcript.

If you’re not a salad fan and would prefer alternate ideas for using spinach and strawberries in your spring cooking, check out these suggestions to Make a Fresh Start with Spring Foods.  

Radishes are another colorful, nutrient-packed spring vegetable worth bringing into your kitchen this spring. Before you knock them, give them a try! Although grocery store radishes are often red and bitter, fresh spring radishes come in a variety of colors and flavors. They can be eaten raw or used as a garnish, and they can also be pickled, roasted, grilled or braised, to name just a few options.

Spring provides many great options for produce. Do you have a favorite spring produce item or recipe? If so, leave a comment to let us know!

Written by Skye Pietrzykowski, Dietetic Student, Middle Tennessee State University and Jenny Lobb, MPH, RDN, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Sources:

Kiefer, G. (2022). Respect for the Radish. Edible Columbus. https://ediblecolumbus.ediblecommunities.com/eat/respect-radish

Klemm, S. (2022). Make a Fresh Start with Spring Foods. Kids Eat Right, Academy of Nutrition and Dietetics. https://www.eatright.org/food/planning-and-prep/cooking-tips-and-trends/make-a-fresh-start-with-spring-foods

USDA SNAP-Ed Connection. Seasonal Produce Guide. https://snaped.fns.usda.gov/seasonal-produce-guide

USDA SNAP-Ed Connection. Spring Recipes.
https://snaped.fns.usda.gov/nutrition-education/snap-ed-recipes/spring-recipes

How’s Your Environmental Wellness?

Group of diverse volunteers

And I think to myself…. what a wonderful world.
~ Louis Armstrong

Being environmentally well means “recognizing the responsibility to preserve, protect, and improve the environment and appreciating your connection to nature.” In other words, environmental wellness happens when the different surroundings in your life enhance your health and wellbeing. This includes your home, your workplace, your local community, your natural surroundings, and the planet.

Three aspects of environmental wellness include: paying attention to the different environments that you spend time in, making an effort to spend time outdoors, and being more sustainable (AKA “going green”).

Health Benefits of Environmental Wellness Across the Lifespan

No matter what your age, research demonstrates the far-ranging health benefits of environmental wellness. For example:

  • Children who play outside in nature develop superior motor skills, balance, and coordination compared to children who play on traditional playgrounds.
  • Teens and young adults report feeling calmer, less stressed, and lower anxiety after spending time in nature.
  • Adults reduce their risk of chronic diseases including asthma, diabetes, heart disease, high blood pressure, and stroke when they spend time in green space.
  • Senior adults who garden reduce their risk of dementia by 36%, even more than those who walk every day.

How can you start improving your environmental wellness? Commit to spending more time outdoors, being more green in your purchasing decisions, and actively caring for the environment. You can also try these simple activities:

  • Write nature into your schedule. Grab a bag and pick up litter while you are out.
  • Bike or walk rather than drive. If you drive, carpool when possible.
  • Use reusable water bottles, mugs, and shopping bags to limit waste.
  • Add houseplants to your home and work environments to improve indoor air quality and to psychologically link us to nature.
  • Learn about recycling in your community and recycle as much as possible.
  • Avoid purchasing single-use plastic and pack waste-free lunches.
  • Plan your food purchases to avoid food waste and compost food scraps.
  • Encourage local schools to recycle, compost, and host community gardens.
  • Decrease your use of energy and water.
  • Grow native plants to provide shelter and food for wildlife and support pollinators.
  • Donate your time or money to organizations that protect the environment.

Satish Kumar said, “We are nature.” Environmental wellness helps us recognize our connection to the natural world and realize that when we help our environment, we help ourselves. It is important, however, to point out that not everyone has equal access to nature or green environments, due to limited green space, accessibility limitations, safety concerns, and financial resources. We all need to work together not only to protect the natural world but to also ensure that everyone can reap the health benefits of environmental wellness equally.

For More Information

  • On sustainability, visit the OSU Extension Sustainability website to find Trash-Free Trails, Reducing Your Single Use Plastic Waste, and many other tip sheets. In addition, there are many educational videos as well as a sustainable home tour: https://fcs.osu.edu/programs/resources/sustainability
  • On the importance of nature and spending time outdoors, visit the Nature Matters website created by OSU Extension, Warren County: go.osu.edu/nature-matters

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

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

Photo Credit: Image by rawpixel.com

References:

Bickel, N. B. (2021, September 13). Youth report feeling physically, mentally better after spending time in nature. University of Michigan Health. https://healthblog.uofmhealth.org/wellness-prevention/youth-report-feeling-physically-mentally-better-after-spending-time-nature

Ingunn Fjørtoft. (2004). Landscape as playscape: The effects of natural environments on children’s play and motor development. Children, Youth and Environments, 14(2), 21–44. http://www.jstor.org/stable/10.7721/chilyoutenvi.14.2.0021

Kumar, S. (2019). Elegant Simplicity: The Art of Living Well. New Society Publishers.

Melnyk, B. M., and Neale, S. (2018, January). Nine dimensions of wellness. American Nurse Today, 13 (1). https://www.myamericannurse.com/wp-content/uploads/2018/01/ant1-Wellness-1218.pdf

Simons, L. A., Simons, J., McCallum, J., & Friedlander, Y. (2006). Lifestyle factors and risk of dementia: Dubbo study of the elderly. The Medical Journal of Australia, 184(2), 68–70. https://doi.org/10.5694/j.1326-5377.2006.tb00120.x

Stanton, L. (2021) Ten tips for packing waste-free lunches. Ohio State University Extension. https://go.osu.edu/waste-free-lunches

Twohig-Bennett, C., & Jones, A. (2018). The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environmental Research, 166, 628–637. https://doi.org/10.1016/j.envres.2018.06.030