Month: February 2025

Feelings of Heaviness?

word job on someone's back

In the poem, “For One Who is Exhausted, a Bleassing” the Irish poet John O’Donohue writes:

Weariness invades your spirit.

Gravity begins falling inside you,

Dragging down every bone.

Can you resonate with those words? Do you find yourself having strong stressors and emotions when you listen to the news or read the newspaper? You may find yourself experiencing personal challenges, financial stress, high-pressure jobs, parenting, caregiving, or dealing with a chronic illness. I find myself wondering what’s next or what else am I going to be expected to handle. If you too find yourself with a sense of struggle, being irritable, difficulty concentrating or lacking motivation. Those are sign’s you may be emotionally exhausted.

Emotional exhaustion tends to happen slowly over time and people can find themselves feeling worn out and drained. According to the Mayo Clinic, emotional exhaustion includes emotional, physical and performance symptoms.

person sitting down with head between their knees

Emotional symptoms can include:

  • Anxiety
  • Depression
  • Feeling hopeless
  • Irritability
  • Lack of Focus
  • Lack of Motivation
  • Negative Thinking
  • Sense of Being Trapped
  • Tearfulness

Physical symptoms can include:

  • Fatigue
  • Headaches
  • Lack of Appetite
  • Muscle Tension
  • Poor Sleep
  • Upset Stomach

Performance symptoms can include:

  • Difficulty Completing Tasks
  • Increased Absences
  • Isolation
  • Lowering Commitments
  • Not Meeting Deadlines
stones on the beach at the ocean

The middle of the poem goes on to talk about getting out of the heaviness and shifting your focus.

Draw alongside the silence of stone

Until its calmness can claim you.

Be excessively gentle with yourself.

Strategies to reduce emotional exhaustion can include:

  • Balancing Your Thoughts
  • Eating A Balanced Diet
  • Exercising
  • Minimizing Stressors
  • Practicing Mindfulness
  • Sleep

Heaviness can lift. That temporary state can be overcome and when it does, you will feel light again.

Gradually, you will return to yourself,

Having learned a new respect for your heart

And the joy that dwells far within slow time.

You are stronger than you realize—every challenge you’ve faced has built a resilience within you that can carry you through this too. You will rise stronger than before.

Written by: Amanda Bohlen, Family and Consumer Sciences Educator, OSU Extension Washington County

Reviewed by: Megan Taylor, Family and Consumer Sciences/4-H Educator, OSU Extension Union County

Packing a Healthy Lunch

Finding ideas for packing lunches can be challenging, especially with our busy schedules. Sometimes, we opt for convenient but less nutritious food items. However, packing a healthy lunch can help fuel our bodies for a hectic day and provide the nutrition we need to stay healthy. Here are some tips for packing a nutritious lunch:

How to Pack a Healthy Lunch

  • Include Each Food Group: When packing your lunch, aim to include foods from each of the five food groups: vegetables, fruits, grains, protein, and dairy.
  • Avoid Pre-Packaged Lunches: Pre-packaged lunches often contain highly processed foods. Items like lunch meat, Hot Pockets, chips, cookies, and sugary beverages, including sports drinks like Gatorade, may be convenient but lack essential nutrition. Instead, consider making a sandwich with whole-grain bread and adding carrots and an apple.

Other foods to include in your packed lunches include:

  • Berries: High in fiber, berries are rich in antioxidants and disease-fighting nutrients.
  • Fatty Fish: Fish such as salmon are excellent sources of protein and omega-3 fatty acids, which can help prevent heart disease.
  • Leafy Greens: Greens like spinach and kale provide vitamins A and C, as well as calcium.
  • Nuts: Hazelnuts, walnuts, almonds, and pecans are great sources of plant protein and monounsaturated fats, which may reduce the risk of heart disease.
  • Olive Oil: A good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which contribute to heart health.
  • Whole Grains: Foods like oatmeal and brown rice are excellent sources of soluble and insoluble fiber, along with B vitamins and minerals that help lower cholesterol and protect against heart disease and diabetes.
  • Yogurt: A good source of calcium and protein, yogurt contains live cultures (probiotics) that can protect against harmful bacteria.
  • Cruciferous Vegetables: These include broccoli, Brussels sprouts, cabbage, cauliflower, and others. They are high in fiber and vitamins.
  • Legumes: Beans such as kidney, black, and garbanzo beans are packed with fiber, folate, and protein, and studies show they can help reduce the risk of heart disease.

Next time you’re packing lunches for your family, remember to include some of the healthy options mentioned above. Choosing the right foods to fuel our bodies is essential, as the nutrients we consume support our brain, muscles, bones, nerves, skin, and immune system. Nutrition emphasizes a balanced diet, so be sure to include items from each of the five food groups. Proper nutrition helps protect against various illnesses and diseases, including heart disease and diabetes.

Written by: Megan Taylor, Family and Consumer Sciences/4-H Educator, OSU Extension Union County

Reviewed by: Amanda Bohlen, Family and Consumer Sciences Educator, OSU Extension Washington County

Get Ready for National Nutrition Month in March

March is just around the corner and so is celebrating National Nutrition Month. This is a yearly celebration during the month of March to create awareness about making informed food choices, as well as developing healthful eating and physical activity habits.

What a great time to celebrate nutrition month, as we say goodbye to winter comfort foods and hello to colorful, healthy springtime foods, which you will begin to see in your local markets. What are some of your favorite springtime foods? There are many to choose from including strawberries, asparagus and spinach. My personal favorite are the bright orange “bugs bunny” carrots!

National Nutrition Month is also a great time to learn about how food connects us.  This year’s theme is “Food Connects Us” and includes the following messages:

Week 1: Connect with Food.

  • Learn cooking, food preparation and meal planning skills.
  • Explore where your food comes from.
  • Learn about community resources such as SNAP, WIC and local food banks.

Week 2: Connect with a Nutrition Expert.

  • Ask your doctor for a referral to a Registered Dietitian Nutritionist (RDN).
  • Find an RDN who specializes in your unique needs.
  • Receive personalized nutrition information to meet your health goals.

Week 3: Explore the Connection Between Food and Culture. 

  • Experiment with recipes using different ingredients or cooking techniques.
  • Include your favorite cultural foods and traditions or try new global flavors.
  • Enjoy your meals with family or friends, when possible.

Week 4: Build the Connection Across All Stages of Life. 

  • Learn how nutrient needs may change with age.
  • Include healthful foods from all food groups.
  • Focus on balanced and sustainable eating habits.

Let’s get ready for spring and celebrating National Nutrition Month while enjoying new springtime foods!

To learn more about nutrition and healthy eating this spring, join our team for a webinar series on Wednesdays March 5, 12, 19 & 26 from 12:00 – 12:30 pm (EST).

Topics covered will include: 

March 5 – “Nourish and Flourish: What You Eat Matters”

March 12 – “Culinary Connections: Food, Family and Friends”

March 19 – “When in Rome: A Guide to Eating on Vacation”

March 26 – “Eating Well at Every Stage of Life”

Register for one or more of these FREE webinars at https://go.osu.edu/lhlwwebinars.

Happy (almost) Spring!

Written by: Shari Gallup, Assistant Professor, Family and Consumer Sciences Educator, OSU Extension Licking County. gallup.1@osu.edu.

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

Heart to Heart Talk

a heart in two sets of hands

February is National Heart Month. What do you know about heart health? You may have heard, to simply modify your diet but that is only part the story. The American Heart Association (AHA) supports advances in cardiac medicine and keeps consumers updated with the latest research related heart health. Here are some lifestyle suggestions proven to help lower heart disease risk:

  • Eat Fruits & Vegetables
    • Fruits/vegetables can decrease inflammation, blood pressure, and cholesterol which can improve blood vessel function.
    • Suggested daily intake of fruit 2 c./day and vegetables 2 ½ c./day.   
    • “Hearty” advice on fruits/vegetables-
  • Choose Whole-Grains
    • Eat three whole-grain foods a day helping to lower LDL and blood pressure.
    • Serving sizes: 1 c. ready-to-eat whole-grain cereal, ½ c. cooked whole-grain cereal, and 1 whole-wheat tortilla or slice of bread.
    • “Hearty’ advice on grains-
      • The first ingredient should be “whole grains” on the nutrition facts label.
  • Pick Lean Proteins
    • Lean proteins support healthy muscle and skin while limiting saturated and total fat intake. Saturated fat found in animal proteins contributes to elevated blood cholesterol. Examples: chicken (w/o skin), fish, 90/10 beef, and plant-based proteins (beans/legumes).
    • Dietary cholesterol from eggs was removed from list of foods of “public concern” in 2015, because current research found there was no relationship between cardiovascular disease and egg intake.
    • Serving size: ¾ c. fish, 3 oz of lean meat or poultry (size of a deck of cards), ½ cup cooked beans.
    • “Hearty” advice on protein-
      • Plan a meatless meal 1+ day/week.
      • Aim to limit red meat to 1-2 times/week.  
  • Watch Sodium &  Added Sugar Consumption
    • Consume less than 2,300 mg/day of sodium and around 100-150 calories/day of added sugar.  
    • Decreasing sodium intake aids in lowering blood pressure and heart disease risk.
    • Added sugar can increase risk for type 2 diabetes, weight gain as visceral fat (fat surrounding central organs) and heart disease.
    • “Hearty” advice-
      • Read food labels on packaged foods. Select no salt added or reduced sodium when possible. Rinse regular canned vegetables.
      • Choose water instead of sugar sweetened beverages.
  • Alter Your Daily Routines
    • Incorporate activities that help to lower stress. Stress can raise your blood pressure, increasing risk for heart disease.
    • Strive to get 7-9 hours of rest each night. Not getting enough sleep can increase stress, inflammation, and a hormone imbalance, which contribute to cardiovascular disease.  
    • Be physically active for 150 minutes/week.
    • “Hearty” advice on daily habits-
      • Incorporate stress-relieving (pets, yoga/meditation, hobbies, a warm bath) and physical activities into your day.
      • Wind down an hour before bedtime, turn off phone/technology, and create a bedtime routine.

Listening to good “Hearty” advice from the American Heart Association and our healthcare providers and leaning on the support of friends and family, we can all make simple changes to our daily routines to reduce the risk of heart disease and improve your quality and length of life. Little changes in the ways that we eat, manage stress, move about and even sleep can make a big difference. 

  • Writers:  Jennifer Little, Extension Educator, Family and Consumer Sciences, OSU Extension, Hancock County Madelyn Beckman, Graduate Student, Bowling Green State University
  • Reviewer: Shari Gallup, Assistant Professor, Family and Consumer Sciences, OSU Extension, Licking County 

For More Happily Ever Afters

Valentine’s day is commonly associated with traditions and gestures expressing love and affection for those you care about. The holiday falls on February 14th and is named after the mysterious historical figure, St. Valentine.

Stories of St. Valentine’s origin are dark and describe a tale of a priest who married lovers in secret, was imprisoned and set to be executed, and sent out a note signed “From your Valentine” to the jailer’s sick daughter who he helped heal. Another story describes St. Valentine as someone who distributed heart-shaped parchment to soldiers during times of war as messages of positivity to keep their spirits up.

Fast forward hundreds of years later, and a more recent connection to Valentine’s day as we know it today, is a poem called, “The Parlement of Foules”, written by English poet Geoffrey Chaucer. Per Ottawa University, the poem “describes a conference of birds that meet to choose their mates on St. Valentine’s Day-February 14.”

Overlapping heart shapes drawn on sand on beach near water.

Valentine’s messages grew in popularity during the Middle Ages as noblemen would write poems to their wives in the form of a “valentine note”, and by the 18th century it was common for people across all social statuses to exchange “gifts of affection, written notes, and handmade cards.”

Our modern-day valentines can be attributed to the “Mother of the American Valentine,” Esther A. Howland. Esther started her own company, the New England Valentine Company, and mass-produced Valentines cards out of Worchester, Massachusetts, popularizing a few styles we still use today, such as the classic colored-paper and white lace design valentine.

To continue the tradition of declaring your love on Valentine’s day, show your significant other you care by signing up  for a free, self-paced online class on communication, commitment, problem solving, and fun and friendship.

The Strong Couples project offers the online classes, for free, in addition to five brief video calls with a trained coach. This educational program is not counseling but teaches couples to use tools that improve their relationship. This program is for couples together six months or longer in all life stages. The Strong Couples project is led by the University of Illinois Urbana-Champaign and the University of Illinois Extension. Ohio State University Extension is a partner of this project.

Build greater intimacy and connection this Valentine’s Day using the Strong Couples project, for a more happily ever after!

Written by: Caitlin Mathews-Smith, Family and Consumer Sciences Educator, Ohio State University Extension.

Reviewed by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension

 

A Happier, Healthier Love

After we make our New Year’s resolutions and are just starting the new habits of better nutrition and physical activity, Valentine’s Day is lurking around the corner. If you ask children what they love about Valentine’s Day, the most common answer is “candy”. If you ask adults, you will often receive the same answer!  Indulge yourself, your family, “Valentine”, “Galentine”, or “Palentine” with a heart-healthy alternative. How can you have a happier, healthier Valentine’s Day?

Close up of hands holding ripe red apple with carved heart shape over wooden table
Close up of hands holding ripe red apple with carved heart shape over wooden table

Here are a few ideas to be a healthy Valentine:

At School

  • Teach students about foods that support a healthy heart.
  • Hold a taste test with red fruits and veggies!  Apples, blood oranges, cherries, grapes, pink grapefruit, pomegranates, raspberries, red peppers, tomatoes, beets, and more!  Have a vote for the class favorite!
  • Make (or serve) heart sandwiches using whole grain bread and any red 100% fruit spread.  Make the sandwich using regular bread, then cut into a heart shape with cookie cutters or a knife.
  • Make yogurt parfaits with low-fat berry yogurt and fresh or dried berries. 
  • Add some fun messages to lunch boxes with “fruity” puns!  Use markers to write on peelable fruits, fruit cups, or 100% juice boxes.  Messages could be “You’re so sweet!” or “You’re the apple of my eye!”
  • Instead of sending candy consider mini bags of pretzels or crackers, pencils, or stickers as tokens of affection. No worries about food allergies!

At Home

  • Make heart shaped pancakes or waffles in the morning, top with fresh fruit and whipped cream.
  • Avoid the crowds and celebrate with a dance party at home.  Crank up your favorite tunes and groove around the house.  Burn off some energy or cuddle close with your love.
  • Show your love by making a healthier dinner at home-containing a heart-healthy protein (such as salmon), whole-grains, and fruits and vegetables.
  • If you choose to eat out, be aware the restaurant portions can be much larger than most people need.  Make like Lady and the Tramp and share that giant entrée for a healthier option.
  • Keep desserts fruit- based with little to no added sugar. Try using an indoor grill to grill bananas, pineapple, peaches or plums.
  • If you do receive chocolates or candy, remember it is ok to eat them in moderation. Keep your servings small or within the recommended serving size. Consider freezing some to enjoy later.

February is Heart Health Month so Valentine’s Day is the perfect day to show some love for yourself and the ones that are near and dear to your heart. Proper diet and activity is the key to a healthy heart!

Written by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Reviewed by: Caitlin Mathews-Smith, Family and Consumer Sciences Educator, Ohio State University Extension.

Do you need a “Me Day”?

It doesn’t matter if you are busy parents (of young children or teens), overwhelmed at work, or a caregiver to your aging parent or a spouse who is recovering from surgery —- most of us could use a break. I know – right away you are saying “I don’t have time for that.” But the science supports that we could all benefit from a “Me Day” or a little “Self-Care” time.

Studies have found that taking a “Me Day” break may help you sleep better, inspire creativity, improve relationships, increase productivity, boost happiness, and lower rates of depression.  Easy examples to see in life are the study break you took when cramming for an exam or a coffee break at work. You gave your brain a little time to recharge and could power through.

If you feel like you are just too busy to take the “Me Day” break, start with just 30-minutes of me time and see if you can’t build up to a few hours or even a day. Just like you schedule a meeting at work or with the PTA or schedule a medical appointment – you would benefit from some scheduled “Me” time. Prioritize “Me” time activities that give you a break from screens so that you don’t negate your “Me” time with poor sleep quality or anxiety.

Ideas for your “Me Day” or break to recharge may include: woman covered with a blanket reading a book and with a warm drink.

  • Take a bath.
  • Do a puzzle.
  • Take walk or hike.
  • Do some star gazing.
  • Try meditation.
  • Enjoy gardening.
  • Crafting, sewing, quilting, pottery, or other hand crafts.
  • Do yoga or dance.
  • Listen to music.
  • Journaling your thoughts.
  • Or my favorite – reading or listening to a book.

What can you add to the list that is something you can do on your own, without a screen? Schedule your own “Me Day” or at a minimum “Me Break” in the next month.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.

Reviewer: Misty Harmon, Assistant Professor, Family and Consumer Sciences, Ohio State University Extension, Perry County.

Retirement: Ready or not here it comes.

 

My most recent birthday entered me into a new demographic. I am officially a senior. I have started receiving Medicare enrollment notices, and I have noticed over the last several years high school classmates announcing their retirements. A couple of months ago my younger brother asked me when I was going to retire and told me of his plans in the next couple of years. It has really caused me to think about when is the right time for retirement?

Financially ready? The best time to prepare is when you are closer to the beginning of your career, than the end. Compound interest has time as a part of the equation. One financial planner explained it this way. If a 20-year-old puts $100 dollars per month into a retirement program that averages 8% growth at age 60 they will have over $1,000,000 dollars in that account. If the same person starts at age 40 it takes $1000 per month at 8% until age 60 to have the same amount.

Most of us will need about 75 % of current income for retirement, to maintain current lifestyle. The closer to retirement that one gets, the closer they need to look at income, such as Social Security or retirement plans, savings and investments. What age do these plans require? For example, Social Security can start at age 62, however there is a reduced benefit amount and reduction of benefits with other income. An individual needs to look at current expenses and reduce debt, if possible. Medical care, prescription drugs and those related costs are a huge consideration. For some a part time job after retirement helps with finances in addition to reducing isolation. The cost of living can vary greatly depending on location. Most people look deeply at the finances of retirement, fewer look at some of the other considerations.

Emotionally, is it time to go? According to American Association of Retired People (AARP) there are 8 signs that it is time to retire. Five of them have to do with emotions: Becoming uninterested in the job having no sense of purpose, not wanting to go to work; health is suffering due to stress; feeling burned out causing problems with focusing or temper; technology is causing stress (sorry fellow boomers); desire to try something else like own a business or travel. Another group (Retirely.com) talked about not wanting to get out of bed; not feeling valued at work by younger colleagues. Ideally deciding to retire involves much more than having enough money. Understanding what is going on emotionally can help being ready to retire is important. It’s difficult to move to this next phase at times.

What can I expect after retirement? After retirement it is typical for most people to go through the 4 stages of retirement. The first stage is called the honeymoon stage this often a period of travel. I know a couple that soon after their retirement purchased a motor camper and took other family out west to see the many of their ‘bucket list’ sites. They spent several months touring national parks like Yosemite, the Grand Canyon, Mount Rushmore and the Badlands. I don’t think that they have gone anywhere in it for a couple of years now. Like honeymoons this phase ends usually with in the first year or so. The next phase is the disenchantment phase characterized by feels of ‘lack of purpose’, maybe disappointment with thoughts of ‘is this all that there is?’ The connections with others from work are missed as well. The next phase is the reorientation stage, characterized by people finding renewed purpose in art, hobbies, volunteering, business ventures, family time etc. The final phase is the stability stage, this stage is characterized by again finding purpose, enjoyment and a rhythm to life.  For more on this topic watch the Healthy Aging Network Telecast.

The retirement decision is very individualized. The timing will vary from person to person.  

Written by: Ken Stewart, Ohio State University Extension, Family and Consumer Sciences Educator, Monroe County.

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

https://livehealthyosu.com/2023/08/24/youre-ready-to-retire-now-what/