Author: lobb.3

Food Connects Us

 

2025 National Nutrition Month Logo

Since 1973, March has been recognized as National Nutrition Month® by the Academy of Nutrition and Dietetics. This annual campaign encourages us to learn about making informed food choices and developing healthy eating habits. The theme for National Nutrition Month® 2025 is “Food Connects Us.” Food connects us to our cultures, families, friends, and the land. Celebrate National Nutrition Month® and challenge yourself to connect with and through food this month by:

  • Learning a new cooking, food preparation, or meal planning skill
  • Exploring where your food comes from
  • Learning about community resources such as SNAP, WIC, and local food banks
  • Experimenting with recipes that use different ingredients or cooking techniques
  • Preparing your favorite cultural or traditional foods
  • Trying new global flavors
  • Enjoying meals with friends and family
  • Striving to implement balanced and sustainable eating habits

Food also connects us to health. Following a healthy diet pattern rich in fruits and vegetables, whole grains, lean protein, and dairy or fortified dairy alternatives can prevent chronic disease and promote good health. This National Nutrition Month®, consider connecting with a nutrition expert or visiting MyPlate to learn how to better meet nutrition needs across the lifespan. MyPlate and the Dietary Guidelines for Americans outline how to eat healthy at every stage of life, with dietary considerations for different age groups. The Start Simple with MyPlate app is a free tool you can use to set personalized healthy eating goals and track your progress toward those goals. If you want to receive personalized nutrition information to meet your health goals, ask your primary care provider for a referral to a Registered Dietitian Nutritionist (RDN).

To learn more about how to nourish your body and connect with and through food this March, join the OSU Extension Live Healthy Live Well team for our Wednesday webinar series “Living Well: The Plate and Beyond”. These free webinars will be held at noon every Wednesday in March. You can register at https://go.osu.edu/lhlwwebinars.

Enjoy connecting with food this National Nutrition Month®!

Written by Jenny Lobb, MPH, RDN, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Reviewed by Laura Halladay, NDTR, Family and Consumer Sciences Program Specialist, Ohio State University Extension

I am a Dementia Friend

I am a Dementia Friend

There are almost 7 million Americans living with Alzheimer’s Disease, the most common cause of dementia, and that figure is expected to rise to nearly 13 million by 2050. Nearly everyone knows someone living with dementia – a loved one, a coworker, a friend, or a neighbor.

Have you ever wondered how to support people in your community who are living with dementia or Alzheimer’s Disease? The Dementia Friends program is a social action movement developed by the Alzheimer’s Society in the United Kingdom. It aims to equip people to better support individuals in their communities living with dementia through awareness, understanding, and action. The Dementia Friends program focuses on five facts they believe everyone should know about dementia:

  1. Dementia is not a natural part of aging.
  2. Dementia is caused by diseases of the brain.
  3. Dementia is not just about losing your memory.
  4. It’s possible to live well with dementia.
  5. There is more to the person than the dementia.

You can learn more about dementia and become a dementia friend by participating in a 75-minute virtual training session through the Ohio Council for Cognitive Health. Whether you become an official dementia friend or not, some of the small actions you can take to better support individuals in your community living with dementia include:  

  • Offering to call someone with dementia once a week to chat
  • Including a person with dementia in conversations
  • Asking a person with dementia for advice
  • Playing a board or card game together
  • Inviting a person with dementia to join you for a cup of coffee
  • Listening, smiling, and showing you care
  • Offering to pick up groceries or run an errand
  • Offering support to caregivers of people living with dementia
  • Volunteering for an organization that helps people living with dementia or their caregivers
  • Making your home more dementia friendly
  • Encouraging your friends to become dementia friendly
  • Being more patient with people living with dementia when out in the community
  • Making your workplace more dementia friendly
  • Campaigning for change (e.g., by participating in local advocacy events)

To learn more about dementia and Alzheimer’s Disease and advocate for change, consider reaching out to your local chapter of the Alzheimer’s Association for current resources and events.

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

Reviewed by: Alexus Masterson, Family and Consumer Sciences Educator, OSU Extension Muskingum County

What if it were them?

A person practicing CPR on a dummie

Did you know that June 1-7 is National CPR and AED Awareness Week? In 2007, the American Heart Association worked with the American Red Cross and the National Safety Council to designate this week. Its purpose is to bring attention to how more lives could be saved if more Americans knew CPR and how to use an automated external defibrillator (AED). About 70% of cardiac arrests that happen outside a hospital happen at home. That means that if you are called on to give CPR in an emergency, you will most likely be trying to save the life of someone you love – a spouse, partner, child, or parent. What if it were them?

According to the American Red Cross, more than 350,000 people experience cardiac arrest each year in the United States. A cardiac arrest occurs when the heart suddenly stops beating or beats too ineffectively to circulate blood to the brain and other vital organs. When a person has a cardiac arrest, every second counts, and their survival depends on immediately getting CPR from someone nearby. Almost 90% of people who suffer cardiac arrests die. However, CPR, especially if performed immediately, can double or triple a cardiac arrest victim’s chance of survival.

Most Americans – about 70 percent – say they feel helpless to act during a cardiac emergency because they don’t know how to administer CPR or they’re afraid of hurting the victim. If you feel that way, please take a moment to watch this one minute video from the American Heart Association and learn the two simple steps of hands-only CPR.

If you witness a teen or adult suddenly collapse, the first step is to call 9-1-1 or direct someone else to do so, and the second step is to push hard and fast in the center of the chest until help arrives. When pushing, you can use the song “Stayin’ Alive” for reference, as it has the same tempo as the ideal rate of chest compressions during CPR.

If you are interested in learning more about how to perform CPR and use an AED, visit the American Red Cross website to search for trainings available online or near you.

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

Reviewed by: Alexus Masterson, Family and Consumer Sciences Educator, OSU Extension Muskingum County

Sources:

American Heart Association. CPR & AED Awareness Week. https://cpr.heart.org/en/training-programs/cpr-and-aed-awareness/cpr-and-aed-awareness-week

American Red Cross (2021). CPR/AED Awareness Week: Every Second Counts. https://www.redcross.org/about-us/news-and-events/news/2021/cpr-aed-awareness-week-every-second-counts.html

Gardening with Children: Growing more than vegetables

A child planting seeds in a garden bed

When my son was two years old, we planted our first vegetable garden together. We had so much fun planting, caring for, playing in, and exploring our garden that we have planted more vegetables together every year since. Our garden has not been entirely successful in regard to the vegetable harvest, but that’s okay! Research shows that when kids are involved in growing fruits and vegetables, they are more likely to try a greater variety and eat more of them, and the benefits of gardening don’t end there. Even without a successful vegetable harvest, the activity of gardening can help kids engage their curiosity, explore their senses, learn delayed gratification, gain self-confidence, and develop a sense of responsibility. For young children, playing in a garden can help with their physical and mental development. For all children – and adults, too – gardening is a physical and mental activity with benefits for our overall health and wellbeing.

Gardening with children, especially little ones, can be messy. It’s quite common for kids to want to dig and play in the dirt! If possible, designate a “dig zone” where children can play without disturbing the seeds or plants. Reduce your stress and get ahead of any possible mess by:

  • Wearing shoes and clothes you don’t mind getting dirty
  • Preparing an outdoor handwashing station with soap, a bucket of water and a towel
  • Having a towel and change of clothes handy

These tips, and more, came from the children’s book How to Say Hello to a Worm: A first guide to outside by Kari Percival. In the supplemental information included in this book for parents and caregivers, Percival acknowledges that although gardening with young children can be messy, the benefits of gardening outweigh the challenges.

For more information on gardening, including how to grow and harvest vegetables with your family year round, check out the Growing Franklin blog or contact your local Extension office.

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

Reviewed by Beth Stefura, Family and Consumer Sciences Educator, Ohio State University Extension, Mahoning County

Sources:

Butcher, K. & Pletcher, J. (2017). Gardening with young children helps their development. Michigan State University Extension. https://www.canr.msu.edu/news/gardening_with_young_children_helps_their_development

Moore, M. & Ellis, E. (2022). Kids in the Garden: A Nutritious and Fun Experience. Kids Eat Right. https://www.eatright.org/food/nutrition/eating-as-a-family/kids-in-the-garden-nutritious-and-fun

University of California Master Gardeners of Butte County (2021). Children in the Garden. The Real Dirt Blog. https://ucanr.edu/blogs/blogcore/postdetail.cfm?postnum=46188

Go Beyond the Table this National Nutrition Month

2024 National Nutrition Month logo

March is National Nutrition Month! This annual campaign from the Academy of Nutrition and Dietetics brings our attention to the importance of making informed food choices and developing sound eating and physical activity habits. This year, the theme for National Nutrition Month is Beyond the Table. This theme addresses the farm-to-fork aspect of nutrition while acknowledging that we don’t always eat at home, around a table. No matter where you eat – at home, work, or school, at an event or social gathering, or on-the-go – there are ways to make healthy choices that fit your budget, preferences, and lifestyle.

The Academy of Nutrition and Dietetics has compiled A Month of Tips for Eating Healthy on the Run for National Nutrition Month. In addition to this tip sheet, you can visit the National Nutrition Month resource page to find tips for smart snacking, plant-based eating, reducing food waste, planning meals, and eating healthy on a budget. For some nutrition-themed fun, you can also download National Nutrition month activity sheets including a coloring page and word search.

Some additional ideas for celebrating National Nutrition Month include:

  1. Trying a new fruit or vegetable each week.
  2. Giving family members a role in meal planning and letting them pick out different recipes to try.
  3. Planning to eat more meals together as a family.
  4. Exploring food recovery options in your community to reduce food waste.
  5. If you watch TV, taking breaks during commercials to be physically active.
  6. Practicing mindful eating by limiting screentime during mealtime.
  7. Trying more meatless meals. Beans, peas, and lentils are versatile plant-based protein sources that work in a variety of dishes.
  8. Letting everyone help with food preparation — a skill for people of all ages. If you have kids, there are age-appropriate tasks they may enjoy learning how to do.
  9. Bringing out the flavors of food by trying new herbs, spices, or citrus fruits like lemon or lime to season dishes.

What will you do to celebrate National Nutrition Month? Let us know by leaving a comment below!

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

Reviewed by Alexus Masterson, MPH, Family and Consumer Sciences Educator, OSU Extension Muskingum County

Sources:

Academy of Nutrition and Dietetics (2024). National Nutrition Month. https://www.eatright.org/about-national-nutrition-month

Klemm, S. & Kohn, J. (2024). 50 Ideas to Get Involved in National Nutrition Month. https://www.eatright.org/health/wellness/awareness-campaigns/50-ideas-to-get-involved-in-national-nutrition-month

Healthy Habits for Your Brain and Body

a brain

In 2023, more than 6 million Americans lived with Alzheimer’s Disease. Alzheimer’s is the most common cause of dementia, which is a general term for memory loss that is serious enough to interfere with everyday life. Between 2000 and 2019 deaths, from heart disease decreased 7.3% while deaths from Alzheimer’s disease increased 145%.

The good news is that a healthy lifestyle can protect your brain and lower your risk of cognitive decline and possibly dementia. And it’s never too early or late to adopt healthy lifestyle habits! The Alzheimer’s Association recommends ten healthy habits for your brain and body:

  1. Challenge your mind. Be curious! Put your brain to work and do something that is new for you. Learn a new skill. Try something artistic. Challenging your mind may have short- and long-term benefits for your brain.
  2. Keep learning. Education reduces the risk of cognitive decline and dementia. Encourage youth to stay in school and pursue the highest level of training possible. Continue your own education by taking classes at a local library, community center or college, or online.
  3. Get moving. Engage in regular exercise. Find ways to build more movement into your day — walking, dancing, gardening — whatever works for you! The Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity physical activity a week for optimal physical and mental health. Moderate-intensity physical activity includes activities that raise your heart rate and increase blood flow to the brain and body.
  4. Protect your head. Help prevent injuries to your head by wearing a helmet for activities like biking, wearing a seat belt in the car, protecting yourself while playing sports, and doing what you can to prevent falls.
  5. Be smoke-free. Choose not to use tobacco if you never have and stop smoking if you are currently using tobacco products. It’s never too late to stop! Quitting smoking can lower the risk of cognitive decline back to levels similar to those who have not smoked.
  6. Control your blood pressure. Medications can help lower high blood pressure, and healthy habits like eating right and physical activity can help, too. Work with a health care provider to control your blood pressure.
  7. Manage diabetes. Type 2 diabetes can be prevented or controlled by eating healthier, increasing physical activity, and taking medication, if necessary
  8. Eat right. Eating healthier foods can help reduce your risk of cognitive decline. This includes more vegetables and leaner proteins, along with foods that are less processed and lower in fat. Choose healthier meals and snacks that you enjoy and are available to you.
  9. Maintain a healthy weight. Talk to your health care provider about the weight that is healthy for you. Other healthy habits on this list — eating right, exercising, and sleeping well — can help with maintaining a healthy weight.
  10. Sleep well. Good quality sleep is important for brain health. Stay off screens before bed and make your sleep space as comfortable as possible. Do all you can to minimize disruptions. If you have any sleep-related problems, such as sleep apnea, talk to a health care provider.

What’s good for the heart is good for the brain, so making healthy lifestyle choices to take care of your heart is also a way to protect your brain. The Life’s Essential 8 healthy lifestyle habits from the American Heart Association are very similar to ten healthy habits listed above. So, take a look at these lists and take action today to protect your brain and your body.

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

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

Sources:

Alzheimer’s Association. 10 Healthy Habits for Your Brain. https://www.alz.org/help-support/brain_health/10-healthy-habits-for-your-brain

Alzheimer’s Association. Alzheimer’s Disease Facts and Figures. https://www.alz.org/alzheimers-dementia/facts-figures

American Heart Association. Life’s Essential 8. https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8

End Your Year with Buckwheat, the December Grain of the Month

Buckwheat is the December grain of the month. Despite its name, buckwheat is not a type of wheat; it is a seed that comes from a flowering plant related to rhubarb. Buckwheat is considered a whole grain thanks to its nutrient profile and culinary uses. Buckwheat is gluten free, a complete protein, and a good source of energy, fiber, vitamins B2 (riboflavin) and B3 (niacin), magnesium, phosphorus, and many other minerals. Buckwheat contains a high amount of rutin, an antioxidant also found in apples and citrus fruit, that helps to make blood vessels stronger and more flexible. A recent study completed in China found a positive relationship between buckwheat and gut health. Other studies have shown that buckwheat has a lower glycemic index response and is more satiating than grains like wheat and rice.  

buckwheat groats

Buckwheat is common cuisine in Asian and Eastern European countries because it grows in cold climates. Buckwheat groats can be found raw or toasted. Raw buckwheat groats can be cooked in water, broth, or milk and eaten like oatmeal (topped with fruit, nuts, etc.), used as the base of a grain bowl, or added to soups or salads.

a bowl of soba noodles

One of the most common ways to consume buckwheat is soba noodles. Eating a bowl of soba noodles before midnight on New Year’s Eve is a Japanese tradition that is thought to bring prosperity in the year ahead. Soba noodles can be eaten warm or cold, as the base of a salad or soup, or topped with kimchi.

Buckwheat flour is not only used to make soba noodles; it is suitable for muffins, pancakes, and other dishes, too.

If you have never given buckwheat a try, make a resolution to try this versatile and nutritious whole grain as you ring in the new year!

Written by Brittany Reid, Dietetic Intern, Marshall University

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

Sources:

Whole Grains Council. Buckwheat. https://wholegrainscouncil.org/whole-grains-101/grain-month-calendar/buckwheat-december-grain-month

Yao, D., Yu, Q., Xu, L., Su, T., Ma, L., Wang, X., Wu, M., Li, Z., Zhang, D., & Wang, C. (2022). Wheat supplement with buckwheat affect gut microbiome composition and circulate short-chain fatty acids. Frontiers in nutrition, 9, 952738. https://doi.org/10.3389/fnut.2022.952738

Savvy Shopping

a long grocery receipt on top of a selection of grocery items

With holidays being right around the corner, money may be getting tight. One way to help save money is through savvy grocery shopping. Groceries can be expensive, but there are ways to help lower the costs. Using a grocery list, shopping the weekly ads, and buying in bulk are a few ways to cut costs at the store.

One research study showed that grocery shopping using a list can help shoppers better navigate their food environments. There are many reasons to use a shopping list. Among them, a shopping list can serve as a memory aide, help limit impulse purchasing, and optimize your shopping trip.  

Using a grocery list can also help you stick to a meal plan that fits into your budget. You can put in the work before you go to the store to better understand what you will be spending at the store. Many stores have weekly ads that show what is on sale for the week. If you don’t receive these ads in the mail, look for them in store or online. Use them to plan your meals for the week using what is on sale.

In addition to their weekly ads, many stores now have additional online tools or apps that can help you save money. For example, Kroger, Meijer, and Giant Eagle all have loyalty programs where you can clip digital coupons, access discounts, and earn points towards fuel.

For more tips and ideas related to meal planning, cooking, and shopping on a budget, check out the Shop Simple with MyPlate app. A few additional money saving tips include:

  • Buying products in bulk or buying larger packages instead of individually packaged or smaller size items.
  • Purchasing produce that is in season, as it is usually less costly than produce that isn’t growing at the time. If you’re not sure what is in season, there are online guides to reference what is currently growing.
  • Opting for frozen or canned items instead of fresh. Frozen and canned fruits and veggies contain the same nutrients as their fresh counterparts. Just make sure keep an eye out for added sugars, salts, and sauces in canned and frozen products.
  • Choosing store brand or generic products over brand name options. Many times, the store brand alternatives are made using the same ingredients as the name brand ones.
  • Ordering online and using curbside pickup instead of going into the store if you tend to be tempted to buy unneeded extras. When shopping in store, avoid shopping when you are hungry to reduce the chance of picking up foods that you don’t need.

If you’re really trying hard to stick to a budget, bring a calculator to the store and add up your grocery bill as you add items to your cart. Make a shopping list, stick to it, and use these tips to save money on groceries.

Written by Brittany Reid, Dietetic Intern, Marshall University

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

Fire Prevention Week 2023: Cooking safety starts with YOU!

Did you know that next week is Fire Prevention Week? Fire Prevention Week has been observed annually the week of October 9th since 1922. In 1925, President Calvin Coolidge made it a national observance, making it the longest-running public health observance in the United States. Fire Prevention Week is observed each year during the week of October 9 in commemoration of the Great Chicago Fire, which took place in 1871 and left devastating damage. Each year during Fire Prevention Week, a theme is selected to help people learn how to prevent fires and stay safe in the event of a fire. This year’s theme is Cooking Safety Starts with YOU!

Sparky the fire dog says Pay attention to Fire Prevention. Cooking Safety Starts with You.

Did you know that cooking fires are the leading cause of home fires and home fire injuries? Thankfully, there are a few simple but effective things we can do while cooking to help prevent cooking fires and burns:

  • When cooking on stovetop, turn pot handles toward the back of the stove and always keep a lid or even a sheet pan nearby. If a small grease fire starts, slide the lid orsheet pan over the pot and turn off the burner.
  • Keep flammable items away from the stovetop like wooden utensils, towels, curtains, oven mits, and food packages.
  • Stand by your pan when cooking on the stove. Turn off the burner if you leave the kitchen.
  • Stay in the kitchen when you are frying, grilling, or broiling food. Turn off the stove if you must leave the kitchen, even for a short time.
  • Remember to watch what you heat. When cooking, set a timer to remind you to check your food.
  • If possible, have a “kid free zone” of at least 3 feet around the stove and other areas where hot food or drinks are prepared of carried.

In addition to practicing these cooking safety tips, a few additional steps you can take to stay safe in the event of a fire include:

  • Plan your escape route.
  • Test your smoke alarms. 
  • Practice at-home fire drills and select an outdoor meeting location in advance.
  • Close before you doze. Over a decade of research conducted by the Fire Safety Research Institute has shown that closed doors can save lives in the event of a fire. When a fire occurs, mere seconds can make a difference between a safe escape and a tragedy. A closed door helps prevent and slow down a fire’s entrance into a room, buying you more time to escape.

For more information, resources and activities related to this year’s Fire Prevention Week, check out the Fire Prevention Week toolkit.

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

Reviewed by Lisa Barlage, Family and Consumer Sciences Educator, OSU Extension Ross County

Sources:

Fire Safety Research Institute (2021). Close Before You Doze. https://fsri.org/programs/close-before-you-doze

National Fire Protection Association. About Fire Prevention Week. https://www.nfpa.org/Events/Events/Fire-Prevention-Week/About

Tai Chi on an Airplane

a row of empty seats on an airplane

Earlier this year I became trained as an instructor of the Tai Chi for Arthritis and Fall Prevention program. During my training, one thing we learned was seated tai chi; how to do it, and when it could be appropriate to use. During this portion of the training, I was surprised to hear my instructor share that traveling by car, train, or airplane could be a good time to practice seated tai chi. This tidbit of information piqued my interest because, at the time, I was less than a month away from a vacation involving air travel. While I much appreciate the ability to board a plane and travel across the country in a matter of hours, one thing I don’t look forward to when flying is the prolonged periods of sitting involved. During this trip, I decided to give seated tai chi a try in hopes of reducing sedentary time and engaging my mind and body while traveling.

Seated tai chi is useful in situations where you don’t have the space or ability to perform the full tai chi movements. In addition to during travel, seated tai chi could be performed while sitting at a desk or in a waiting room, or when you need to sit rather than stand due to pain or fatigue. The trick to practicing seated tai chi effectively is visualization. Dr. Paul Lam, the founder of the Tai Chi for Health Institute, tells instructors “Always suggest participants follow movements as accurately as possible – within their comfort zone. If they cannot do something comfortably, they should just do what they can while visualizing the full range of motion… studies have shown this type of visualization can often improve range of motion.”  

Active imagery, a practice rooted in psychology that involves mental rehearsal of a task or movement, can also enhance one’s seated tai chi practice. Active imagery is often used by athletes as they practice and prepare for their competitions, as it has been shown to improve physical performance. Harvard neuroscientist Steven Kosslyn has authored many books and articles on active imagery, including The Case for Mental Imagery. In his work, he has demonstrated that when people imagine things, the parts of their brains involved with the senses they are using in their imagining become more active. When people imagine moving, for example, the areas of the brain which instruct the body to move become more active. Because of this, many of the demonstrated benefits of traditional tai chi can also be achieved through seated tai chi.   

So, next time you are a passenger on a long road trip, a plane, or a train, consider practicing seated tai chi during your journey. The movement just might help to reduce any inflammation, stiffness or pain that could otherwise accompany long periods of sitting!

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

Reviewed by Holly Bandy, Family and Consumer Sciences Educator, OSU Extension Stark County

Sources:

Dr. Paul Lam Tai Chi for Health Institute (2018). Tai Chi for Arthritis and Fall Prevention. https://taichiforhealthinstitute.org/programs/tai-chi-for-fall-prevention/

Dunfee, L. (2022). What I Wish Everyone Knew About Tai Chi. OSU Extension Live Healthy, Live Well. https://livehealthyosu.com/2022/06/23/what-i-wish-everyone-knew-about-tai-chi/