Author: masterson.98

Undo the Desk: Stretches to Reboot Your Body at Work

Being in this job for a little over 2 years, I have noticed my body changing. I move a lot less and my body feels stiffer at times. Movement is an important part of health that helps posture, mental clarity, and posture. Office work by nature is sedentary, which means prolonged periods of sitting or lying down while doing activities like working at a desk, playing video games, or watching tv. When we are concentrated on a task it can be difficult to remember to move your body.

There are health risks when we don’t move our body enough throughout the day including back and neck pain, poor circulation, reduced productivity and mood, and the increased risk of chronic conditions. I feel the reduced productivity and a shift in mood while I’m at work and don’t have the ability to move as much, especially during the winter months. Our bodies were not designed to sit stationary all day, so it is important to give tour body a break every and get some movement in. Our brain, eyes, and body need a break from screen time or lack of movement as it can be harmful if done for long periods of time, as we previously discussed. Stretch every 1-2 hours and hold each stretch for 20-30 seconds. May Clinic states that in most cases, stretching can increase muscles range of motion, increase blood flow, and decrease rate of injury (2023).  Using tools like resistance bands or a standing desk is helpful to promote movement. If you have mobility issues, chair exercises are a great way to stay moving and reduces the risk of falling. Standing stretches include forward folds for hamstrings, chest openers against the wall, and side bends. Desk-friendly stretches with no equipment include neck rolls, shoulder shrugs, and calf raises. To minimize the risk of injury, CCOHS says to vary work tasks, incorporate standing or movement as much as possible, and to make movements smooth and easy so that you don’t risk injury from aggressive movements.

Incorporating these stretches into your daily routine can improve your posture, reduce discomfort, and boost your overall well-being. Start small, stay consistent, and feel the difference.

Sources

Canadain Centre for Occupational Health and Safety. (2025, August 28). Office Ergonomics-Stretching-At The Workstation. CCOHS. https://www.ccohs.ca/oshanswers/ergonomics/office/stretching.html 

Mayo Clinic. (2023, November 18). Stretching: Focus on flexibility. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931

Written by: Alexus Masterson, MPH, FCS Educator, OSU Extension, Muskingum County

Reviewed by:

Safe Cleaning Practices for a Healthier Home

a bucket of cleaning supplies to depict cleaning products and the topics of safe cleaning

Keeping your home clean is essential for maintaining a healthy environment, but it’s just as important to clean safely. Many household cleaning products contain chemicals that can be harmful if used improperly. To protect your health and the well-being of your family, start by reading product labels carefully. Always follow the instructions, paying close attention to warnings, proper usage, and storage guidelines. One of the most important safety rules is to never mix cleaning products. Combining substances like bleach and ammonia can create toxic gases, and even mixing vinegar with bleach can be dangerous. Stick to one product at a time unless the label specifically says it’s safe to combine. Doing research on what products are safe to mix, after reading the labels is important in making sure that harmful reactions don’t occur.

When using strong cleaners, wear protective gear such as gloves, and consider a mask if you’re working with sprays or powders. Make sure the area is well-ventilated by opening windows or using fans. Choosing safer alternatives can also reduce risk, look for products labeled non-toxic, biodegradable, or fragrance-free, especially if someone in your household has sensitivities. You can also make simple cleaners at home using ingredients like baking soda, vinegar, and lemon juice, but never mix these with commercial cleaners. Cleaning before sanitizing removes visible dirt and germs and is important in high touch areas like doorknobs, light switches, electronics and countertops. The CDC recommends to consider using a wipeable screen protector on electronics to make cleaning and sanitizing easier.

Proper storage is another key to safety. Keep all cleaning supplies in their original containers, locked away from children and pets, and separate from food storage areas. When cleaning, start with dry methods like dusting and vacuuming before using wet cleaners. This reduces the amount of product needed and improves effectiveness. For disinfecting, focus on high-touch surfaces like doorknobs, light switches, and countertops. Use EPA-approved disinfectants and allow them to sit for the recommended time before wiping.

Safe cleaning isn’t just about a sparkling home, it’s about protecting your family’s health. Looking for greener solutions? Check for the Safe Choice label developed by the EPA. This label indicates that the ingredients, pH, performance, and packaging meets their standards to provide your family a piece of mind when the label is on the product. By following these tips, you can reduce exposure to harmful chemicals and create a safer, healthier living environment.

Sources

Center for Disease Control and Prevention. 2025, January 31. When and How to Clean and Disinfect Your Home. CDC Wash, Sanitation, and Environmentally Related Hygiene. https://www.epa.gov/saferchoice/learn-about-safer-choice-label

United States Environmental Protection Agency. 2024, October 2. Learn About the Safer Choice Label. EPA. https://www.epa.gov/saferchoice/learn-about-safer-choice-label

Written by: Alexus Masterson, MPH, FCS Educator, OSU Extension Muskingum County

Reviewed by:

Flour, Sugar, and Self-Care: The Therapeutic Power of Baking

1,466,100+ Baking Stock Photos, Pictures & Royalty-Free ...

School is out and summer has officially started with traveling, sports and cookouts. If you were asked what your signature dish is, what would you say? Personally, mine would be buffalo chicken dip, a classic. I am not much for baking, but I have started trying new things in the kitchen. Baking is an activity that channels creative therapy, and studies show that engaging in art therapy can impact stress levels. One of my best friends, Keala, has recently been experimenting with sourdough by making bagels, loaves, and other baked goods. She is constantly telling me how excited she is to try new things and how much more creativity she has while baking (not to mention it tastes great!). Challenging our creative side gives us a sense of accomplishment that will allow us to continue trying a new hobby. Baking also stimulates the senses, boosts self-confidence and create or strengthen relationships (Northern Healthcare, 2025).

If baking is something you do regularly, have you ever considered it a mindful practice? The step-by-step action of following a recipe can be a mindful practice as well as the physical act of kneading bread. The repetitive nature provides a calming effect by doing things like kneading dough. Today culinary arts programs have been created focusing on therapy approaches with benefits like time-management, brain development through using the senses, and increased awareness about health and nutrition. The art of cooking, sharing recipes, and relationship strength all foster a sense of community. Food holds a strong tradition in many cultures whether it is during holidays or weekly. It can be a time to gather, talk, and spend time with loved ones. On days like today, when the weather is cold and rainy, staying inside and baking can serve as a great activity to pass the time. Reading is another way we care for our mental health as it provides an outlet to discover new worlds and relaxation. This summer, the Buckeye Bookworms Book Club is hosting a One Night Only Event featuring the book The Baking Games by Rachel Hanna. The meeting date is July 24 from 6-7:30 (EST), If you want to sign up go to https://go.osu.edu/fcsbookclub and register!

Written by: Alexus Masterson, Extension Educator, Ohio State University Extension, Family and Consumer Sciences, Muskingum County.

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

Conquer The Clutter

Physical Clutter Equals Mind Clutter

What does clutter mean to you? Everyone has their own definition of clean whether it is when they are doing laundry, tiding up the kitchen, or hygiene habits. Spring is quickly approaching, and you might be thinking about doing some deep cleaning before the sports and weekend adventures in full swing, but sometimes it might be difficult to know where to start. Set time aside that will be as uninterrupted as possible so that you do not waste your effort and can think about the spaces in your home that need the most attention. Cleaning efficiently is not only about saving time but saving money water and energy. For example, using the dishwasher to clean dishes takes 3.5 times less water than washing dishes by hand, this choice saves you time and money when possible.

Having a plan in place can help you stay on task and accomplish your goals. Making a list, going room to room will help you determine how to prioritize deep-cleaning or surface cleaning. List all the rooms that need regular cleanings such as hallways, stairways, and entryways. Rooms that are not used frequently, like a spare room can be done seasonally or as needed. Some things to remember including cleaning from top to bottom (dusting up high before vacuuming the floor), prioritize the kitchen and bathroom as they take the most time to clean. With spring right around the corner, take inventory to see what disinfectants and other cleaners you may need to keep your family safe and allergy free. As they say, practice makes perfect so the more you clean, the more confident you will become in doing what works best for you. Studies have shown that when people declutter, they are more likely to have reduced stress feel refreshed and have an improved quality of life. Challenge yourself and set a timer, spend 30 minutes cleaning up around your house and see what you can do!

Written By: Alexus Masterson, MPH, Family and Consumer Science Educator, OSU Extension, Muskingum County

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

Keeping Kids Entertained During the Holidays

Family enjoying christmas

In the hustle and bustle of the holiday season, we are thinking about planning, hosting, and travelling with our families. If you have little ones, you may find yourself asking what you should do with your kids so that they can stay entertained while you are doing holiday tasks and spend quality time together during their winter break. Children may also feel the effects of holiday stress, which can cause them to act out, become more irritable, or regress from normal behaviors. Think back to a time in your childhood during the holidays, remember what it was like engaging with family members you rarely see, having so much attention paid to how much you’ve grown or what you’ve achieved in the last year, and the challenge of keeping a smile on your face when receiving an itchy sweater. With these thoughts in mind, let’s look at ways to help kids balanced while having fun.

                  First, managing your stress is important as it can set the tone for the day or event. Children are very insightful and can see when adults are stressed. Maintaining routines can also be helpful such as consistent bedtimes, snack times, and screen time. Kids prioritize routine and predictability in their schedules, and the holiday events may disrupt that. Put down the screens and try to spend as much time together as you can. While electronics provide awesome learning tools and entertainment for kids of all ages, being mindful of how much time they are spending with electronics during break will allow you to transition back to a normal routine after break. Creating new traditions together as a family or with your child is another option to help spark creativity and critical thinking skills. It can be things such as Christmas cookies, family games, creating new recipes, or even a service activity, like volunteering at a local organization. Seeing relatives around the holidays can be stressful, especially ones that we don’t get to see as often as immediate family. While it may be hectic during the get together, it is important to be mindful. If you feel yourself or your children getting lost in the hustle, take some time to go outside and get some air, or utilize your five sense to help calm you mind. Spending time with family benefits people in many ways, especially kids. Performing well in school, lowering the risk of behavior issues, and teaching effective conflict resolution skills are just a few ways! Whichever ways you and yours like to celebrate this time of year, may it be full of great memories and time with those you care about!

Written By: Alexus Masterson, MPH, Family and Consumer Sciences Educator, OSU Extension, Muskingum County

Reviewed By: Jenny Lobb, MPH, Family and Consumer Sciences Educator, OSU Extension, Franklin County

We Are a Family

Adults and kids sitting in the grass

While working on my new house, I took a moment to be mindful and present, I looked around at everyone working outside, all family and friends, thinking how grateful I am for such an amazing family who is willing to help me succeed as I take the next step into adulthood. Family can look different for everyone whether it is blood relatives or a “chosen family”. Some common types of family units are nuclear families (2 biological parents), single parent families, stepfamilies, childless families, extended families (other relatives raising children), adopted families, and grandparent families. Every family structure has its unique advantages and challenges. If you are part of a family that is raising children, the bottom line is providing a nurturing environment where kids can feel safe, loved, and encouraged to be themselves. Think about your family, in what ways did those around you support you? Family is very important to our health from infants to adults and can impact development socially and emotionally.

            Environment can influence families as well, whether it is stressing surrounding money, custody issues, health problems, or behavior problems. Disagreements are normal for families and stress can provide a great opportunity to implement changes in communication and priorities as a family to bring balance back to the household SCAN notes. Families are a foundation and provide us with so many important life skills, social skills, and opportunities to grow. Joy Rouse at Iowa State Extension mentions that strong families share characteristics such as making appreciation known, spending time together, and talking about issues small and large. Depending on the ways you and your family express appreciation and communicate to one another may be different than your own, so keep that in mind when trying to express gratitude. Today, I challenge you to think about what family means to you, and three people you consider your family. What are ways you can encourage and support them?

Sources

Rouse, J. (2021, April 10). Build a Strong Family to Benefit Children and Adults. Iowa State University Extension. https://www.extension.iastate.edu/news/build-strong-family-benefit-children-and-adults

SCAN. (2013, September 5). Family Stress. https://scanva.org/parent-resource-post/family-stress/

Writer: Alexus Masterson, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Muskingum County, masterson.98@osu.edu

Reviewer: Beth Stefura, Extension Educator, Family & Consumer Sciences, Ohio State University, Mahoning County, stefura.2@osu.edu

Cast Iron Crash Course: Why Use Cast Iron Skillets?

cast iron skillet with dinner

As I was scrolling through social media, an advertisement caught my eye. Lodge Cast Iron, a cookware company, had done a collaboration with THE Dolly Parton. Dolly Parton is an American country music icon that shows what hard work, kindness, and a positive attitude can achieve, and she is also one of my favorite artists and idols. I have been wanting a cast iron skillet for a few years now and thought I would take the opportunity to purchase this perfect piece. After the excitement of purchasing, I asked myself, do I even know how to use this? So, I began researching best practices to keep it in great condition while making new recipes!

Cast iron skillets are in many households, at yard sales and in thrift stores, and they can withstand a lot of use! There are many ways to restore old, rusted pans with some elbow grease and TLC. Rust can happen when pans are improperly stored and not seasoned correctly. A pan or dish being “seasoned” refers to coating it in oil and then heating the oil past its smoking point so it may undergo a chemical reaction that forms a water-resistant coating on the pan. North Carolina Extension provides a great step by step process on how to season your pan for the first time or if you have deeply cleaned it.

A big question that comes up in maintenance is can you use water, or not? There are many schools of thought when it comes to using water when cleaning. If you are going to use water, make sure it is hot and you have a scrubbing tool like steel wool or an abrasive sponge to get stuck on food off. Steel wool can cause micro abrasions on the pan as well as fall into the pan creating a hazard, so use your discretion when deciding on a cleaning tool. Dry it IMMEDIATELY to prevent rust. This can be done by wiping the pan dry and sticking it in the oven for a few minutes at 550 degrees. Remove the pan with potholders and put a light coat of vegetable or canola oil on it. Put the pan upside down in the oven for at least an hour and repeat the oil process until it is nice and shiny!

Cast iron skillets preform best when cooking meat and baking items such as bread, pie, cobbler, Dutch babies and more. Unlike thinner pans, cast iron gets hot and stays hot providing a consistent cooking temperature. Cast iron is an ideal choice for meats that need seared such as steaks, roasts, or chicken. Additionally, they naturally provide iron into whatever you are cooking, so for those with low iron this can be an added benefit. So, whether you are just starting out and looking for a long-lasting pan or wanting to dust off a family heirloom, the options are endless for food your family will love.

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

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

Sources:

Kansas State University Research and Extension: Johnson County., (2023, July 11). , Cooking with Cast Iron., K-State Research and Extension. https://www.johnson.k-state.edu/health-food-safety/agents-articles/cooking-with-cast-iron.html

Snyder, Christa. (2023, February 17)., How to Season and Maintain a Cast Iron Pan., NC Cooperative Extension: Polk County Center. https://polk.ces.ncsu.edu/2023/02/how-to-season-and-maintain-a-cast-iron-pan/

National Nutrition Month

A rainbow of fruits and vegetables

When you think about nutrition, what is the first thing that comes to mind? For me, it is my diet and what I consume – healthy or not. This month is National Nutrition Month, which focuses on the importance on making informed food choices and creating good eating and physical activity habits. With spring right around the corner, the weather will soon be warmer and more inviting to be outside, and food choices will become more diverse! Here in Ohio, the rate of death from heart disease is 12% higher than the rate for the United States… Yikes! Heart disease, diabetes, and other chronic diseases can be minimized with changes to our lifestyles, such as nutrition! When our nutrition is not quite the way it should be for a long period of time, it takes a dramatic toll on our health, so let’s talk about ways to incorporate good habits in March!

Sometimes, if you have older adults in your life that struggle with health issues, it will begin with a conversation about why you are concerned about their eating habits and the importance of good choices. Say why eating is important, such as stating “Your health is important to me. I care about you and want you to live a healthy life”. Suggest healthy changes or even offer to help. These steps of feeling supported can help healthy changes stick! Celebrate Your Plate is a great resource to find healthy, seasonal recipes that are budget and family friendly as well! Fixing eating habits can be difficult, so start small. Here are a few tips to help on your journey to better health and nutrition in 2024:
1) Eat a variety of whole grains, proteins, and fat-free or low-fat dairy products. Protein foods include seafood, poultry, beans, nuts, and eggs.
2) Eat a colorful variety of fruits and veggies. These are high in fiber and nutrients.
3) Don’t get overly “salty” when picking out food. Look for wording like “low sodium” or “no salt added” on packaged goods. Using herbs and spices is a great way to add flavor to food without adding salt.

Written by: Alexus Masterson, MPH, Family and Consumer Sciences Educator, Muskingum County, Ohio State University Extension, masterson.98@osu.edu

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

Resources:

Academy of Nutrition and Dietetics. (2024, February 29). National Nutrition Month. Academy of Nutrition and Dietetics. https://www.eatright.org/about-national-nutrition-month.

Celebrate Your Plate. (2024). https://celebrateyourplate.org/

National Health Service. (2022, November 22). 8 tips for healthy eating. NHS. https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eight-tips-for-healthy-eating/