Author: Shari Gallup

What to do with Monster Zucchini!

Young boy holding giant zucchini with hand over face.

If you are out and about at farmers markets this summer, don’t be afraid of the monster zucchinis! Finding fresh and unique food for a bargain is always exciting. This weekend at the market, I found a zucchini the size of Texas for .50 cents!  I hesitated to buy it because I had read that the larger zucchinis aren’t as tender and have more seeds. However, I wanted to find out for myself if this were true, plus I was really curious how many dishes I could make from one large zucchini.

Traditional harvesting instruction for zucchini says to pick when they are young and tender, bright green, about 6-8 inches long, and with no signs of bruising or softness.

While “experimenting” with this monster zucchini, I learned a lot, including:

  1. The inside was not as tough as I thought. The inside was very edible and tasted almost as good as smaller ones. However, it did have a giant seed pocket that I removed.
  2. Large zucchini have longer shelf lives.  While smaller zucchinis have skin that is softer, large zucchinis skin may be tougher (think of it like a pumpkin shell) to protect the flesh for a long time and allow it to continue to grow inside without getting soft quickly.  This tougher skin can help keep large zucchini fresh for at least a month after harvesting, instead of 3-5 days. If you find that the skin is too tough to eat, just peel it! Then use the inside to cook and eat as you would normally.
  3. You can save the big seeds for planting next year. One large zucchini could have hundreds of seeds in it! And just like pumpkin seeds, you can dry them out, save, and plant next year…free food!
  4. You can make baked goods with zucchini that can be frozen for later use.  Making zucchini bread is one of my favorite things to do to use up zucchini! If you need some inspiration, try this Zucchini Cheddar Bread recipe that won first place for quick breads at the Ohio State Fair. If you don’t want to freeze baked bread, you can also grate and freeze zucchini, then thaw and use it to bake with later.
  5. You can use large zucchini slices to make zucchini lasagna. Zucchini is the perfect size for making a pan of lasagna, plus a lot of zucchini can be used up. To do this, simply follow your regular lasagna recipe, but instead of using lasagna noodles, use your zucchini.  Cutting the zucchini lengthwise lends itself to the perfect lasagna “noodle” and softens as it cooks. So easy! And there is no mess with boiling a noodle first, plus you get extra veggies in your meal.

In the end, my .50 cent monster zucchini experiment paid off!  I made lasagna that served 10 nurses on my son’s cardiac unit, 2 loaves of zucchini bread, and baked zucchini rounds rolled in egg, bread crumbs, and Parmesan cheese. PLUS, I even saved some of the big seeds to plant for next year! Happy Monster Zucchini Hunting!

Revised: August 2025
Original post: August 2020

Author: Shari Gallup, Family and Consumer Sciences Educator, Ohio State University Extension, Licking County

Reviewer: Laura Halladay, Family and Consumer Sciences Program Specialist, Ohio State University Extension

Disconnect to Reconnect: A Journey to Mental Wellness

In the last 20 years, technology has saturated almost every part of our lives including our mental health. While some forms of technology are positive, the continual exposure to smartphones, TVs, Instagram, Facebook, home security systems, tablets, and computers, can severely have an impact on your mental health.  May is Mental Health Awareness Month, and a good time to pause and consider reducing your online use to support your mental wellness.

With unlimited information at our fingertips, we can easily feel stressed, overwhelmed, and anxious, making it important to approach the use of technology with boundaries. When I first began to address my mental health, I realized I was checking my work and personal emails 24/7, even on the weekends! So, I made a promise to myself to turn off my phone on Sundays. Surprisingly, the day felt longer. I felt calmer, less overwhelmed and slept better. Looking back on my experiences, I have come to understand the importance of setting limits with my online activities to support my mental wellness.

During the month of May, consider a digital detox and try to strike a balance between your technology use and your personal wellbeing. Here are a few ideas to consider:

  • Leave your phone at home or in a separate room when you don’t need it. (when you walk).
  • Make your bedroom a phone-free zone. Start by setting a small goal (one night a week) and get used to time without a phone before bedtime.
  • Use 20-20-20 rule. Take a 20-minute break from your screen/scrolling, every 20 minutes, and if you can, take 20 steps from your phone.
  • Stay grounded and connected. Take time to disconnect from devices and connect with others in person. You could meet for coffee, go to a summer concert or take a walk with someone.
  • Avoid Zoom fatigue. Take “camera off” breaks and stand up whenever possible during long zoom meetings.

Remember, small adjustments can lead to big improvements in our mental wellbeing and overall happiness. Start small. Then, take time to notice how you feel when not online. And as always, enjoy the journey.

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

Reviewed by: Jennifer Little, Extension Educator, Family and Consumer Sciences, OSU Extension, Hancock County, OH.

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.

a healhty plate example

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.

Grounding: Walk Barefoot This Summer

feet on the ground

Grounding has changed my health and wellbeing in ways I could have never imagined. Grounding or “earthing” has been around for decades and used in many cultures around the world. According to the National Library of Medicine, grounding is one of the best kept secrets and an anti-inflammatory antidote for modern man. And I agree!  Grounding is “a therapeutic technique that involves doing activities that “ground” or electrically reconnect you to the earth.”

The practice of grounding is free and takes little time. In addition, research has proven that soaking up electrons can lower inflammation, ease stress, and improve sleep, to name a few. It truly is amazing what walking barefoot in nature can do to improve our health and wellbeing.

How do we do this?

The simplest method is to go outside and walk in your bare feet. It is that simple. This connects your body to the natural electric charge of the earth, which is then transferred into our bodies. You could walk barefoot through your yard, garden, or even the beach. Other ways to practice grounding include sleeping outdoors, sitting on the ground, gardening, standing in the sea waves to name but a few. And if you can’t get outside there is a variety of products available to help such as earthing shoes, earthing sheets and blankets.

Since starting my grounding journey, I feel less anxious, sleep better and no longer suffer from aches and pains. Most mornings you will find me in outside, with a cup of tea, walking around my little inner-city backyard soaking up the energy before I head into my workday and now my neighbor is too. If I miss a morning, then I try and go outside at lunch or in the evenings.

Summer is a great time to go barefoot so get your shoes off and take a walk in the grass and enjoy some moments in nature.

Written by: Shari Gallup, Assistant Professor, Family and Consumer Sciences, OSU Extension, Licking County.

Reviewed by: Ryan Kline, Extension Educator, 4H Youth Development Educator and Family and Consumer Sciences, OSU Extension, Ross County.

Photo Credit: Gallup, S.L., June 2024.

Other resources available on the health and wellbeing benefits of nature are available at: http://go.osu.edu/Nature-Matters

Sources:

Healthline.  (2023. March). Grounding: Exploring Earthing Science and the Benefits Behind It.https://www.healthline.com/health/grounding#the-science

National Library of Science (2023. Feb.) Grounding – The universal anti-inflammatory remedy. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10105021/

WebMD. (2024. May). Grounding: Techniques and Benefits. https://www.webmd.com/balance/grounding-benefits

This Is for the Birds

Northern Parula, a small warbler, in its fall and winter foliage

As many of us settle into late summer and early fall, birders around Ohio and across the country are observing fall migration. For birds, fall migration is a rather lengthy process that starts at the end of June, when some hummingbirds start heading south and lasts until the end of December when some waterfowl begin their migration journey. For birders, it’s a great time to reap all the health benefits of birding, as well as be on the lookout for the usual suspects, migrants, and even vagrants.

Fall migration is unique because it occurs over a longer period of time, compared to spring migration which tends to happen in a more consolidated timeframe as birds rush north to their breeding grounds. Another difference between the two is that the number of birds that migrate in the fall is larger than the number that migrate in the spring. The reason is that in the fall, adult birds are also joined by the young birds that hatched over the summer.

Birds prepare themselves for migration by eating extra food and storing fat. But did you know there are also helpful things we humans can do to assist our feathered friends on their taxing journeys? You can help migrating birds by doing these four things:

  1. Prevent Window Collisions. Anywhere from 365 million to nearly 1 billion birds die every year as a result of lethal window collisions. Not only are windows invisible to birds but since they often reflect the sky or outdoor scenery, they are often inviting places to fly into. If you live or work in a building and witness bird strikes, the American Bird Conservancy offers extensive information to prevent future collisions.
  2. Turn Out Your Lights. Another easy way to protect birds is turning off your household lights from dusk until dawn. Since many birds migrate using the stars and moon to guide their way, birds are easily confused by artificial light. To learn more, visit Audubon’s Lights Out initiative.
  3. Provide Food, Water, and Shelter: During migration, birds travel thousands of miles and need energy along the way. Dr. Mike Ward, Assistant Professor in the Department of Natural Resources and Environmental Sciences at the University of Illinois, suggests we can “both enjoy the passing of these colorful birds, as well as help them along the way, by planting native shrubs, having areas on your property that are just “messy” (an area with some annual weeds, pokeweed, and some fruiting plants), and by keeping cats indoors during migration.”
  4. Participate in Project FeederWatch. Turn your love of feeding birds into scientific discoveries by participating in this November-April survey of birds that visit backyards, nature centers, and community areas throughout North America. Track what is happening around your home and contribute to a continental citizen science project about bird distribution and abundance.

If you’re interested in doing more for our feathered friends throughout the year, you can consult Cornell Lab of Ornithology and their Seven Simple Actions to Help Birds. Together, we can marvel at the sights and sounds of birds on their long journeys and feel good knowing we are helping them on their way.

Seven simple actions to help birds from the Cornell Lab of Ornithology

Looking for more resources about birds? Visit go.osu.edu/nature-matters-birds for educational resources, booklists for adults and children, and more information to get started birding or keep you going on your birding journey!

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

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

Photo Description: Northern Parula, a small warbler, in its fall and winter foliage as it proceeds South on its annual migration.
Photo Credit: Adobe Stock.

Sources

American Bird Conservancy. (n. d.). Glass Collisions: Preventing Bird Collisions at Home. https://abcbirds.org/solutions/prevent-home-collisions

Cornell Lab of Ornithology. (n. d.). Seven Simple Actions to Help Birds. https://www.birds.cornell.edu/home/seven-simple-actions-to-help-birds

Kaufman, K. (n. d.). Timing of fall migration. Black Swamp Bird Observatory. https://www.bsbo.org/timing-of-fall-migration.html

Leonard, P. (2023, March 8). Grassroots data is vital for reducing deadly bird-window strikes. Cornell Chronicle. https://news.cornell.edu/stories/2023/03/grassroots-data-vital-reducing-deadly-bird-window-strikes

Pankau, R. (2018, November 1). Bird migration and native shrubs. Illinois Extension: The Garden Scoop. https://extension.illinois.edu/blogs/garden-scoop/2018-11-01-bird-migration-and-native-shrubs

Stanton, L. M. (2021, February 11). Benefits of being a bird nerd. Ohio State University Extension. https://livehealthyosu.com/2021/02/11/benefits-of-being-a-bird-nerd

Biophilia: Bringing Nature Home

“Study nature, love nature, stay close to nature. It will never fail you.”

Frank Lloyd Wright

sitting in nature

If you were asked to picture a place where you felt most calm and content, what would you say? A beach? Your favorite chair? Outside in a garden? It is amazing to hear people describe their “happy place.” Most of the time they describe something that is outdoors … a warm, sandy beach, being under the stars or reading on the porch. And yet, they do not realize the deep connection that exists between nature and their health. But it does exist…and it is called biophilia.

Biophilia simply means love of life. The word biophilia was first used by Erich Fromm and made popular by Harvard naturalist Edward Wilson. It is defined as the “love of living things and nature, which some people believe humans are born with.” It is theorized that humans have an innate connection to nature which make us feel content. Perhaps this is why I have a collection of seashells and rocks on the windowsills in my home. Or why I always have an herb on my desk at work and enjoy smelling their fragrance. Nature simply makes me feel better and more alive. And I don’t need to read books or conduct research to know this because I feel it inside me and trust its healing power.

More people are becoming aware of this as well, as there have been four decades of scientific studies which document that spending time in nature clearly improves our health and can (among many things), lower blood pressure, decrease anxiety, and increase longevity. But how much time is needed to reap these benefits, you might be asking yourself. There are several schools of thought, but according to one evidenced based study, 120 minutes per week is what is needed to notice the health benefits (about 17 minutes a day or 2 hours a week). The good news is that this time spent outdoors in nature can be as simple as sitting on a park bench or walking around your back yard.

It is easy to incorporate biophilia in your home, work, and in your community. You just need to have a direct contact with nature and live in a way that connects you to outside spaces. For example, at home you can open the blinds and let in more natural sunlight! You can also begin to use natural things such as linens, stones, and driftwood to decorate a home. At work, consider moving your desk, so it is facing an outdoor window that allows you to look outside, see nature and let in fresh air to help you to feel more inspired. And in your community, almost any community space can benefit from a community garden or by simply adding plants to social spaces.

Nature is important for all of us and for many reasons. But today, I hope you will consider spending 17 minutes under a tree! Or at least consider eating your lunch outside because nature matters.

For more information and resources on nature and spending time outdoors, visit the Nature Matters website at go.osu.edu/nature-matters.

Written by: Shari Gallup, Assistant Professor, Family and Consumer Sciences, OSU Extension, Licking County.

Reviewed by: Laura Stanton, Extension Educator, Family and Consumer Sciences, OSU Extension, Warren County.

Photo Credit: Adobe Stock, 418228306

References:

Cambridge Dictionary. https://dictionary.cambridge.org/us/dictionary/english/biophilia

Colino, Stacey. (2023). Brining Nature inside can improve your health. Here’s how to do it. The Washington Post. https://www.washingtonpost.com/home/2023/06/02/how-to-outdoors-nature-home/

Morris, B. (2020, 02-14). For better health during the pandemic, is two hours outdoors the new 10,000 steps? The Wall Street Journal. https://www.wsj.com/articles/for-better-health-during-the-pandemic-is-two-hours-outdoors-the-new-10-000-steps-11613304002

National Initiative for Consumer Horticulture. Plants do that inside where we live.  https://consumerhort.org/wp-content/uploads/2018/02/PlantsDoThat-Indoors-WhereWeLive.pdf

Sutte, J. (2016). Greater Good Magazine Science Based Insights For a Meaningful Life. https://greatergood.berkeley.edu/article/item/how_nature_makes_you_kinder_happier_more_creative

Weir, K. (2020). Nurtured by Nature. American Psychological Association. https://www.apa.org/monitor/2020/04/nurtured-nature

White, M.P., Alcock, I., Grellier, J. et al. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep 9, 7730 (2019). https://doi.org/10.1038/s41598-019-44097-3.

Are You Getting the Right Dosage of Vitamin N(Nature)?

Stream flowing below a forest of pine trees and a blue sky

One of the most overlooked and easy-to-access health remedies is getting outdoors, or as I like to say, taking your Vitamin N(Nature). There are numerous scientific studies, some old and some new, that demonstrate the benefits of spending time out in nature. For a quick summary, you can skim the American Psychological Association’s review of research that documents how nature improves our mental and cognitive health.

Once you become aware of the health benefits of spending time outdoors, people often ask, how much Vitamin N do I need? One study that documented the benefits of time spent in nature showed a reduction in stress by spending as little as 20 minutes outdoors. The participants were asked to stay off their phones and computers while they were outside, in addition, they were also told not to exercise.

The participants swabbed their saliva before and after spending time outdoors to measure the amount of cortisol, or stress hormone, they had in their saliva. The results were fascinating. Being outside was linked to a 21% reduction in cortisol for every hour the participants spent outdoors.

So back to the question: How much time does someone need to spend in nature to get the maximum benefit? I like to refer people to the Nature Pyramid, which was created to incorporate the research about time in nature with the U.S. Department of Health and Human Services recommendations for physical activity.

The SHIFT Rx Challenge Nature Pyramid

The pyramid provides a reminder that we should seek a daily dose of nature that can be nearby, like our backyard or a neighborhood park. It goes on to explain that weekly, we should seek out bigger and wilder parks or outdoor locations that are farther removed from noise and traffic.

On a monthly basis, we should seek out even more “restful” natural areas, like state and national parks where there is little human intrusion. The final recommendation is an annual or bi-annual pilgrimage to the wilderness that lasts several days.

I was fortunate to attend a professional conference in Estes Park, CO earlier this month. The location allowed me to spend several days near and in the Rocky Mountain National Park. I can attest to the positive effect such beautiful and natural surroundings had on my heart, soul, and mind. The feelings I experienced from my nature time in CO reminded me of the Henry David Thoreau quote: I took a walk in the woods and came out taller than the trees.

Looking for more resources about nature? Visit go.osu.edu/nature-matters for educational resources, book lists, and more information to get started or keep you going on your nature journey!

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

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

Sources:

American Psychological Association. (2020, April 1). Nurtured by nature. Monitor on Psychology, 51(3). https://www.apa.org/monitor/2020/04/nurtured-nature

Hunter, M.R., Gillespie, B. W., and Chen, S. Y-P. (2019). Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology, 10. Article 722. https://doi.org/10.3389/fpsyg.2019.00722

Piercy K. L., Troiano R. P., Ballard R. M., Carlson S. A., Fulton J. E., Galuska D. A., George S. M., and Olson R.D. (2018, November 20). The physical activity guidelines for Americans. Journal of the American Medical Association. 320(19):2020-2028. doi: 10.1001/jama.2018.14854. PMID: 30418471; PMCID: PMC9582631

Shaping How we Invest For Tomorrow (2018). The SHIFT Rx Challenge: Take Your Doctor’s Health Recommendations Outside. https://shiftjh.org/the-shift-rx-challenge-take-your-doctors-health-recommendations-outside

Stanton, L. M. (n.d.). Nature Matters. Ohio State University Extension, Warren County. go.osu.edu/nature-matters

Photo Credit: Colorado by Laura M. Stanton (June 2023).

From Garden to Plate: Taking the Next Step

Many people get excited about planting a garden and seeing their plants grow and then forget about the next step which is knowing the basics of turning vegetables into delicious food for your family to eat. Most of us know how to nibble on a freshly picked green bean and enjoy fresh food right off the vine, but taking food from the garden to the dinner plate entails a little more.

crate of veggies

Many people get excited about planting a garden and seeing their plants grow and then forget about the next step which is knowing the basics of turning vegetables into delicious food for your family to eat. Most of us know how to nibble on a freshly picked green bean and enjoy fresh food right off the vine, but taking food from the garden to the dinner plate entails a little more.

To help get started, I created a series of short, two-minute Garden to Plate videos that will take you from harvesting in the garden to making enjoyable food. If you are a first timer, try not to overwhelm yourself with recipes that have a lot of ingredients and consider focusing on one vegetable at a time. Here are three ideas to consider:

Cucumbers are a favorite among many! They are easy to pick right off the vine and can easily be taken from garden to plate by making a simple cucumber dill dip for dipping vegetables or snacks. With only five ingredients (Greek yogurt, cucumber, garlic, dill and lemon juice), this is a healthier alternative to store bought ranch dip and contains healthy vitamins and minerals as well! Here is the Cucumber Dill Dip video that will walk you through the steps from garden to plate!

Tomatoes are a favorite among many Americans and it’s no surprise! Tomatoes are very versatile and can be made into spaghetti sauce, tomato juice, salsa, or eating fresh off the vine! To take tomatoes from garden to plate, consider starting with learning how to make salsa that uses only five ingredients (tomatoes, peppers, salt, onion and vinegar). Here is my two-minute video on making Garden to Plate Salsa.

Spaghetti squash is a mildly flavored and very versatile squash that has lots of vitamin A, C and fiber. It is one of my favorite vegetables because when cooked, the flesh inside separates into spaghetti strands which makes it easy to use in place of regular spaghetti. This is a great alternative for those who have diabetes and need to monitortheir carbohydrates (43 carbohydrates vs 10 carbohydrates in one cup) or those who need an alternative to wheat.However, there is one catch, the rind or shell is very hard which makes it so difficult to open!  In this Garden to Plate Spaghetti Squash Made Easy video, I show you how to easily and safely open a spaghetti squash to prepare it for cooking.

Learning how to take your produce from garden to plate may take a little time but it is worth it when you are able to enjoy the fruits of your labor.

For more information on Garden to Plate visit, http://licking.osu.edu.

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

Reviewed by:  Jessica Lowe, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, lowe.495@osu.edu

References:

American Diabetes Association. Non-Starchy Vegetables. https://diabetes.org/healthy-living/recipes-nutrition/eating-well/non-starchy-vegetables.

Barlage, L. (2015). Canning Tomato Products. https://ohioline.osu.edu/factsheet/HYG-5337

Ohio State University, Licking County. Family and Consumer Sciences. https://licking.osu.edu/program-areas/family-and-consumer-sciences/garden-plate

Gallup, S.L. (2015). Garden to Plate Salsa. http://go.osu.edu/salsag2p

Gallup, S.L and James. L. (2015).  Garden to Plate Cucumber Dill Dip. http://go.osu.edu/cucumberdilldip

Gallup, S.L. (2015). Garden to Plate Spaghetti Squash. http://go.osu.edu/spaghettisquash

T

Load Up on Vitamin N(Nature) this Spring

Sharp-lobed Hepatica blooming, a spring wildflower

Monday, March 20th marked the first official day of Spring. Now is the perfect time to get outside and commit to increasing your daily dose of Vitamin N(Nature). Why should you go outside? The health and wellness benefits of being outdoors are numerous. If you want to dive deep into these benefits, read Florence William’s book, The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative. For now, you might want to watch her short video, What Happens When You Spend 5 minutes in Nature? Her advice: “Go outside. Go often. Bring friends. Breathe.”

Need ideas of things to do to increase your Vitamin N? Here are four activities to try outside this spring:

1. Search for spring wildflowers, also referred to as spring ephemerals. These early bloomers have been blooming for weeks and are a welcome sight year after year. Want to learn more about wildflowers? Visit the Ohio Department of Natural Resources Wildflower website to find the Spring Wildflowers of Ohio field guide, weekly wildflower bloom reports, videos, a wildflower checklist, and featured locations throughout the state.

2. Watch the stars, planets, and moon. Visit What’s Up: Skywatching Tips from NASA, an educational website with monthly highlights, daily skywatching guides, night sky news, and other educational resources about our galactic neighborhood. Have you ever seen the International Space Station in the night sky? You can enter your location on NASA’s Spot the Station website and get a calendar of sighting opportunities in your community.

Male Red-winged Blackbird singing

3. Look and listen for migrating birds to return to your yard and community. Have you noticed the return of the chatty Red-winged Blackbirds? They are often one of the first migrants of the season. The male birds, with their black body and yellow and red shoulder patches, returns to their nesting grounds before the dark brown, streaked females. Be on the lookout for migrating waterfowl, hummingbirds, and warblers. To learn about birds, visit All About Birds and eBird, two websites maintained by the Cornell Lab of Ornithology. These websites provide enormous amounts of information about different bird species, their migration patterns, their songs and calls, their behavior, and identification information.

4. Walk, stroll, or ride on the 1,523 miles of bike trails in the Buckeye State. To learn about the different trails and find a trail near you, visit the Ohio Bikeways website hosted by the Ohio Department of Transportation. This site features trail safety tips, a bikeways brochure, and a downloadable map.

Seedlings growing in an egg carton.

If you or someone you love has limited mobility or a difficult time getting outside, consider bringing nature indoors. Sowing seeds indoors is a fun and educational Spring activity. Using a cardboard egg carton is an easy, economical, and environmentally friendly way to plant your seeds.

Every day is an opportunity to get outside and get a healthy dose of Vitamin N. Even better, get outdoors and bring others with you. Be sure to get out and enjoy all that nature has to offer this Spring!

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

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

Sources:

Louv, R. (2016). Vitamin N: The essential guide to a nature-rich life. Algonquin Books.

Stanton, L. M. (n.d.) Nature matters. OSU Extension, Warren County.  go.osu.edu/nature-matters

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

Stanton, L. M. (2022, May 2). How’s your environmental wellness? Live Healthy Live Well. https://livehealthyosu.com/2022/05/02/hows-your-environmental-wellness

Tedrow, S. (2022, March 8). Selecting and starting seeds. OSU Extension, Wayne County. https://wayne.osu.edu/news/selecting-and-starting-seeds

Williams, F. (2018). The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative. W.W. Norton.

Williams, F. (n.d.). The Nature Fix: What Happens When You Spend Just 5 Minutes in Nature? https://www.youtube.com/watch?v=iwQkTuhId-o

Photo Credit: All photos from AdobeStock.

Celebrate National Nutrition Month this Spring!

healthy ingredients

It is finally spring and my favorite time of the year! I hope you are celebrating that not only has spring has arrived, but so has 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.

March is also a great time to enjoy springtime foods! Have you noticed the beautiful color of food this time of year? What are your favorite springtime foods to cook and serve? There are many to choose from including strawberries, spinach, and my personal favorite are the bright orange “bugs bunny” carrots! If you need a little inspiration for spring holiday dinner ideas here are two videos (3 minutes each) of my favorites green bean recipe and a cucumber dill appetizer recipe. Quick, easy and healthier!

National Nutrition Month is a great time to learn about different food choices and educate your family as well.  This year’s theme is “Fuel for the Future” and include the following messages:

Theme 1: Eat with the Environment in Mind

  • Enjoy more plant-based meals and snacks.
  • Purchase foods with minimal packaging
  • Buy foods in season and shop locally when possible.
  • Start a container or backyard garden to grow food at home.

Theme 2: See a Registered Dietician

  • Ask your doctor for a referral to an RDN.
  • Find an RDN who specializes in your unique needs.
  • Learn how nutrient needs may change with age.
  • Received personalized nutrition information to meet your health goals.

Theme 3: Stay Nourished and Save Money

  • Plan your meals and snacks.
  • See what food you have at home before purchasing more.
  • Use a grocery list and shop sales when purchasing food.
  • Learn about community resources.

Theme 4: Eat a Variety of Foods from All Food Groups

  • Include your favorite cultural foods and traditions.
  • Eat foods in various forms including fresh, frozen, canned, and dried.
  • Avoid fad diets that promote unnecessary restrictions.
  • Practice gratitude for your body by giving it the fuel it needs.

Theme 5: Make Tasty Foods at Home

  • Learn cooking and meal preparation skills.
  • Try new flavors and foods from around the world.
  • Find creative ways to use leftovers rather than tossing them.
  • Create happy memories by eating with friends and family when possible.

I hope you find time to enjoy a few springtime foods and don’t forget to get outside and soak up some sunshine!

Happy Spring!

References:

  1. American Academy of Nutrition and Dietetics. (2023). National Nutrition Month. https://www.eatright.org/national-nutrition-month-2023.

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

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