Author: remley.4

Lighten your Footprint at the Grocery Store

Picture of packaged food at grocery store

I’ve been trying hard lately to “lesson my footprint” on this earth, by changing my behaviors so that they are more sustainable. I’m still finding it hard however, when I go to the grocery store and try to limit the amount wasteful food packaging within my shopping cart.

According to the U.S. Environmental Protection Agency (EPA), containers and packaging make up over 23% of landfill waste, with food-related packaging being a major contributor. With concerns about our environment in mind, it’s hard to avoid purchasing food in boxes, bags, wrappers, or foil when at the grocery. While packaging can promote food safety and preserve food quality, much of it is designed for single use and ends up in landfills, oceans, or incinerators.

Fortunately, there are some steps to reduce our reliance on wasteful packaging.

Use your own reusable bags, containers, and produce sacks. Replacing single-use plastic bags with cloth or mesh alternatives can significantly reduce plastic waste. Americans use about 100 billion plastic bags annually, most of which are not recyclable and definitely not readily biodegradable.  Remember to keep the bags in your car, as it’s easy to forget them!

Limit purchases within the center aisles as these are often filled with ultra-processed foods wrapped in multiple layers of plastic and cardboard. By focusing on whole, fresh foods, shoppers can reduce both packaging waste and their intake of unhealthy processed items. Consider purchasing fresh options from farmers markets as well as most products are minimally packaged and might not use as much fossil fuel getting to market.

Buying in bulk reduces the ratio of packaging to product. For example, purchasing a large bag of rice or oats generates less waste than buying multiple smaller packages. Many stores also offer bulk bins for grains, nuts, and spices, allowing customers to bring their own refillable containers and avoid packaging altogether.

Unfortunately, packaging for many food items might be unavoidable. In these cases, try to choose materials that are more easily recycled or composted. Glass and metal are generally recyclable, while paper and cardboard are recyclable and also biodegradable. Most plastics and Styrofoam are difficult to recycle and often end up in landfills or polluting waterways and harming wildlife.

We as consumers can become agents of change by voicing our preferences or influencing with our pocketbooks. Ask store managers to stock more bulk items or products with minimal packaging can help shift demand. Support businesses that encourage environmental practices. Stay informed about local recycling rules and participating in community clean-up efforts. Although policy and system change is essential to fully address the packaging crisis, collective individual action can drive meaningful progress toward a more sustainable and less wasteful food system.

Author: Dan Remley, Associate Professor, Field Specialist, Ohio State University Extension
Reviewer: Heather Reister, Extension Educator, Family and Consumer Sciences, Ohio State University Extension

The Ohio Mulberry: Wild, Nutritious, Underrated, and Everywhere!

picture of mulberries

I was sitting at a park the other day admiring a large mulberry tree, wondering about how many quarts could be harvested. In Ohio, mulberries seem to be everywhere all summer long. Interestingly though, you do not see a lot of mulberry products within grocery stores or farmers markets like you do other berries such as blackberries or blueberries. Personally, I like to use fresh or frozen berries on my cereal every morning. Although fresh taste the best, frozen can be just as good when thawed. All berries are nutritious, low in calories, carbohydrates, high in antioxidants and fiber which can prevent cardiovascular disease, cancer, diabetes, and other chronic diseases associated with inflammation. However, berries, especially fresh, can often be expensive and not environmentally friendly since they are packaged in shells or bags that cannot be recycled or composted. So this brings me back to mulberries, which are both nutritious and environmentally friendly if cultivated locally and not packaged.  A one cup serving of fresh mulberries contains approximately 43 calories, 1.4 grams of protein, 9.8 grams of carbohydrates, and 1.7 grams of fiber. They are rich in vitamin C, iron, vitamin K, potassium, and vitamin E, all of which contribute to overall wellness. Mulberries can be easily frozen, used in jams and jellies, dried, and used in infused water or ice tea. They are perfect for snacking or adding to fruit salads, yogurt parfaits, and smoothies. They are naturally sweet and tart, making them a great substitute for blackberries or raspberries in most recipes. You can bake with them. Try them in pancakes! Mulberries can be preserved by canning, drying, or preserving. If freezing, you can opt for coating them with sugar or in syrup, or simply fresh. If fresh, it is best to freeze the berries on a tray coated with wax paper lining, and once frozen, put in a freezer bag. Mulberries, like most berries, can be frozen for about 6-8 months.

Author: Dan Remley, Associate Professor, Field Specialist, Food, Nutrition, and Wellness, Ohio State University

Reviewer: Heather Reister, Extension Educator, Ohio State University Extension, Butler County

 

The True Cost of Eating a Doughnut: The Perspective of a Person Living with Type 1 Diabetes

I live with Type 1 Diabetes and have to manage blood glucose by balancing insulin administration with food and physical activity. I have the privilege of having good health insurance and therefor able to afford state-of-the-art diabetes management supplies including an insulin pump, and a continuous blood glucose monitor (CGM). The pump provides a basal rate of insulin, and when I eat, I enter the amount of carbohydrate grams into the pump which calculates a bolus of insulin, in order that my blood sugar doesn’t spike. Through the CGM, I can see in real time if my blood sugars are in balance. The CGM also allows me to make decisions about insulin administration based on what my blood sugars are running. I can also look at patterns throughout the week to see if I need to take more or less insulin, or work in physical activity (i.e., take a walk after lunch). Although this technology keeps me healthy, there is a cost to it all. Every three days or so, I must change my insulin reservoir which consists of a disposable plastic tube and cartridge. Sometimes if I eat a lot of sweets and carbohydrates, I have to change the supplies more frequently. I also change my CGM every 10 days which I use the large single use plastic insertion unit. Overall, I use a tremendous amount of not only insulin, but single use plastics, which eventually wind up in landfills and are energy intense resources to produce. So, the point of this all is that decisions that I make about food, not only impact my health, but also the environment. If I eat a doughnut, for instance, I would require around 7–8 units of insulin. This isn’t ideal for my health, as it might contribute to weight gain, and it also consumes a significant amount of single-use plastic. Often, decisions about health and the environment are inter-related, even for a person without diabetes. Consider the following:

  • Drinking tap water versus soda. Tap water does not have any calories, doesn’t take as many resources to produce, and there isn’t any packaging that would need to be recycled.
  • Eating left-overs versus eating out. When you eat left overs, you are preventing food waste. In fact, 40% of all food is wasted, ends up in landfills, and contributes to greenhouse gases. Left overs are often healthier than food eaten out especially if you prepare food with less sodium or carbohydrates.
  • Eat a piece of fruit, rather than a snack that comes in a box, bag, or wrapper. The fruit is healthier and probably uses less resources to grow and produces less waste since there usually isn’t any packaging.

What other examples can you think of?

OSU Extension has resources to help you live more sustainably. So be green and be healthy!

Prepared by Dan Remley, PhD, MSPH, Associate Professor, Field Specialist, Ohio State University Extension

Reviewed by Heather Reister, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Butler County

Foot Hygiene: Don’t Kick It Down the Road

Christmas stockings
Photo by Any Lane on Pexels.com

I was hanging up our stockings this year and started thinking about the origins of this Christmas tradition, which then led me to start thinking about my feet. Like many men, I’m not one that goes in for pedicures, but I probably should. I’ll be honest, my feet are not in great shape. I often let my toenails get too long as well, and sometimes they dig into my skin and cause issues, especially when I play tennis or going on a hike. One of the most painful procedures I’ve ever had was having one of my toenails removed after a long week of backpacking. I’m also type 1 diabetic, so if I ever develop neuropathy, my lack of foot hygiene could become a real problem, especially if I can’t feel festering wounds. Foot amputations are still common in people with diabetes.

The feet are the workhorses on our bodies, and sometimes we don’t think about them until there are problems. Foot problems can make it hard to be physically active and do our everyday activities. Some points to consider when thinking about foot hygiene:

  • If you have diabetes, check your feet every day and look for wounds. A small mirror will help you find wounds. As mentioned, diabetes neuropathy limits sensation and blood flow in the extremities, and so infections and ulcers can be painful and result in amputations if not treated. Calluses and dry skin might also be problems with diabetic neuropathy.
  • Trim your nails once a week. This will eliminate painful hangnails and abrasions when toenails get too long and dig into the skin.
  • See a doctor if you have toe fungus or discoloration in the nails.
  • Change your socks once a day, especially if you are physically active. Consider buying sweat wicking socks to keep your feet dry. Warm moist environments are breeding grounds for funguses and bacteria, associated with Athletes foot and other infections.
  • Shoes should fit well, have good ventilation, and be rotated every other day especially with athletic shoes.
  • If you have foot odor or chronically sweaty feet consider using talcum powder or baby powder to dry your feet.
  • To avoid athletes’ foot and warts, avoid going barefoot in public places such as gyms, looker rooms, dressing rooms.
  • Consider seeing a doctor if you have any swelling, infection, warts, fungus, discoloration, calluses, or chronic pain. A podiatrist can prescribe inserts, special shoes or socks depending on your situation.

Although getting a pedicure can be healthy endeavor, the CDC recommends making sure the establishment that is clean and licensed by your state’s cosmetology board. Make sure the salon sterilizes instruments after each use (such as nail clippers, scissors, and other tools).

Author: Dan Remley, Field Specialist, Food, Nutrition, and Wellness, Ohio State University Extension

Reviewer: Jessica Lowe, FCS Educator, Pickaway County, Ohio State University Extension

Sources:

Centers For Disease Control and Prevention. Water Sanitation, and Environmental Regulated Hygiene. Foot Hygiene. Accessed 12/19/2023 at https://www.cdc.gov/hygiene/personal-hygiene/feet.html

WebMD. Tips for Health Feet. Accessed 12/19/2023 at https://www.webmd.com/skin-problems-and-treatments/healthy-feet-tips

New class of drugs for diabetes and weight loss. A magic bullet?

Picture of diabetes education materials
Photo by Pavel Danilyuk on Pexels.com

There is a class of drugs out called GLP-1 receptor agonists that have been shown to be beneficial for weight loss and diabetes management. Many of these drugs are injected daily or weekly and mimic hormones that are released when you are eating which ultimately lower blood sugar. These drugs are also thought to slow down digestion which curbs appetite by producing a “full” feeling. Some brand names of these drugs include Ozempic, Trulicity, and Victoza. A recent study in the New England Journal of Medicine found that use of GLP-1 over a 15-week period resulted in an average of 35 pounds of weight loss. The drugs have also shown to be effective with lowering cholesterol and blood pressure, although it’s not clear if these benefits are due to the drugs or weight loss. Generally, side effects are minimal but do include nausea, abdominal pain, vomiting, and diarrhea. When coupled with other diabetes drugs, low blood sugar might also be another complication.

The drugs are becoming so popular that supply is not able to keep up with demand. Many insurance plans will not approve these drugs for weight loss but only to manage type 2 diabetes. Some pharmacists and doctors are recommending lower doses, which can still be beneficial. Health behaviors such as healthy eating, physical activity, and smoking cessation are still important whether one is using these drugs for weight loss or diabetes management. The long-term side effects aren’t clear although some evidence suggests that there is an increased risk of thyroid cancer. Therefore, delaying the use of these drugs or using lower doses through lifestyle changes might be beneficial in the long term.

If considering these drugs, talk to your doctor and pharmacist about your options, especially with insurance plans. If using for weight loss, you might need to pay a lot of money out of pocket. There are coupons that can be used to get started. If you have diabetes, consider attending diabetes education classes in your community. Diabetes education will help you better manage diabetes regardless of what medication you are on. Dining with Diabetes is a healthy cooking class offered in most states by the Cooperative Extension Service that offers diabetes education, healthy cooking demonstrations, and taste-testing. Ohio State University Extension offers Dining with Diabetes in some counties. In addition, a free online class called Dining with Diabetes: Beyond the Kitchen is also offered.

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

Reviewer: Jessica Lowe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County

Sources:

Bonner, Lauren. Pharmacy Today. GLP-1 receptor agonists: Breaking down the hype and demand. Accessed at https://pharmacist.com/Publications/Pharmacy-Today/Article/glp-1-receptor-agonists-breaking-down-the-hype-and-demand

Castro, Regina MD. Mayo Clinic. GLP-1 Agonists: Diabetes Drugs and Weight Loss. Accessed at https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/expert-answers/byetta/faq-20057955

Diabetes Self-Management. Long term use of GLP-1 agonists may increase Thyroid cancer risk. Accessed at https://www.diabetesselfmanagement.com/news-research/2022/12/21/long-term-use-of-glp-1-agonists-may-increase-thyroid-cancer-risk/#:~:text=Taking%20a%20GLP-1%20receptor%20agonist%20%E2%80%94%20a%20group,new%20study%20published%20in%20the%20journal%20Diabetes%20Care.

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Why A Silent Night is Healthy….

Dark snowy night with trees covered in snow
Photo by u0422u0430u0442u044cu044fu043du0430 u0427u0435u0440u043du044bu0448u043eu0432u0430ud83cudf52 on Pexels.com

One of my favorite things about the winter are the snowy days and nights. I’ll put on my cross-country skis and go out for a few hours, not see a car in sight, and appreciate the silence. I feel sometimes like I’m in the wilderness during a snowstorm, and there is something very relaxing about it. The ephemeral darkness and silence of a snowstorm should be taken advantage of, as these qualities have health benefits that shouldn’t be overlooked. Too much noise and light can be detrimental to our health and well-being.

Noise pollution is common if you live in the cities or suburbs, or next to a busy road if you live in a rural area. Noise comes from traffic, sirens, industry, construction work, and can come from our own homes including our TVs, phones, radios, appliances, etc. What are some of the health consequences of being exposed to too much noise? Research suggests that too much noise can promote hearing loss, tinnitus, and hypersensitivity to sound. It can also cause or exacerbate cardiovascular disease, type 2 diabetes, sleep disturbances, stress, mental health and cognition problems, including memory impairment and attention deficits, childhood learning delays, and low birth weight.

Conversely, there are many health benefits to silence; it lowers your blood pressure, decreases your heart rate, steadies your breathing, reduces muscle tension and increases focus and cognition. Silence can also help us have more profound thoughts, stronger relationships, increased creativity, and improved communication skills.

What can you do? Try to sit in silence and practice mindfulness one minute per day and build up to twice a day once you are comfortable. Some people are really challenged by this, especially if they are used to noise, or being on their phones. Extroverts might have a harder time with this than introverts. Eventually, build up to 15 minutes per day, and you will feel calmer and more relaxed. You could also try going for a walk alone without music, staring out the window and watching birds, or drinking your morning coffee or tea without your phone, TV or other devices.

Author: Dan Remley PhD, MSPH Field Specialist, Food, Nutrition, and Wellness, Ohio State University Extension, remley.4@osu.edu

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

Sources:

Stephanie Dutchen. Harvard Health. The Effects of Noise on Health. Accessed on 12/12/22 at https://hms.harvard.edu/magazine/viral-world/effects-noise-health

Cleveland Clinic. Health Essentials. An Ode to Silence: Why you Need Silence in Your Life. Accessed on 12/12/22 at https://health.clevelandclinic.org/why-you-need-more-silence-in-your-life/

Patrice Powers-Barker. An introduction to Mindfulness. Access on 12/12/22 at ohioline.osu.edu/factsheet/hyg-5243

The Health Benefits of Keeping an Aquarium

A fish in an aquarium
Photo by Fahad AlAni on Pexels.com

Do you ever wonder why many doctors and dentists’ offices have an aquarium in their waiting areas? No, it’s not because doctors and dentists all happen to be hobbyists; it’s because there’s some evidence that aquariums have a calming effect and improve moods. Calm patients make easier patients, especially for a dentist! Aquariums have many potential health benefits including:

  • Improves mood
  • Reduces pain
  • Improves nutritional intake and body weight
  • Improves loneliness
  • Improves anxiety, relaxation and stress

One study found that increasing the amount and variety of fish in an aquarium was associated with greater reductions in heart rate, greater increases in self-reported mood, and higher interest. 

Aquariums can be expensive though depending on the type. They range from the inexpensive such as a simple bowl with goldfish to the most expensive option of a large saltwater aquarium with beautiful tropical fish, coral, and other sea creatures. There is also a brackish aquarium which contain fish and animals found in coastal rivers where there is mix of fresh and saltwater. Many pet stores can help you decide which might be the best option for you.

Depending on what you decide you will most likely need (besides the aquarium), lighting, a pump, a filter, a heating device (if tropical), rocks, gravel, and some cleaning equipment. If you go with saltwater, you will need a salt, a hydrometer, and possibly chemical testing equipment. Saltwater and brackish fish and sea creatures are also the most expensive and least hardy, but they are also colorful and interesting.

In any event, do some research if you think it might help you or your family become healthier!

Author: Dan Remley, MSPH, PhD. Associate Professor, Field Specialist, Food, Nutrition, and Wellness, Ohio State University Extension

Reviewed by: Susan Zies, Assistant Professor, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County

Sources

Cracknell, D., White, M. P., Pahl, S., Nichols, W. J., & Depledge, M. H. (2016). Marine Biota and Psychological Well-Being: A Preliminary Examination of Dose–Response Effects in an Aquarium Setting. Environment and Behavior, 48(10), 1242–1269. https://doi.org/10.1177/0013916515597512

Clements H, Valentin S, Jenkins N, Rankin J, Baker JS, Gee N, Snellgrove D, Sloman K. The effects of interacting with fish in aquariums on human health and well-being: A systematic review. PLoS One. 2019 Jul 29;14(7):e0220524. doi: 10.1371/journal.pone.0220524. PMID: 31356652; PMCID: PMC6663029.

Eating Out Sustainably

A waiter with two plates of food
Photo by Pixabay on Pexels.com

Let’s face it, it’s really nice to eat out sometimes. You don’t have to prepare food or do the dishes, and can order what you want. However, eating out can leave a large footprint on the environment, depending on what you order, how its served, and what you do with leftovers. Food waste, single use items, and resource intense foods contribute to pollution and greenhouse gas emissions. The good news is that you can eat out more sustainably by making some small changes. Here are some easy tips that you can do when eating out to help the environment:

  • Choose more plant based foods, smaller portions of meat and fried foods. Plant based and fresh foods are usually less resource intense to produce. Guess what? They’re healthier too!
  • Refuse single use straws, utensils, cups, and bags. Bring your own reusable ones.
  • Take home leftovers. Food waste contributes to pollution and greenhouse gas emissions as it rots in landfills. Bring reusable plastic containers to use as a doggy bag for example.
  • Compost or recycle unsoiled paper products such as pizza lids, bags and boxes.
  • Choose restaurants that you feel are ethical and sustainable. You might have to do a little bit of research. Find out if they support your values. Do they pay workers a livable wage, do they source locally, do they offer healthier and sustainable menu items?
  • In general, try to eat out less often. When you eat out, there is also a chance you are leaving food at home to spoil.

Behavior change is hard, so try not to do too many things all at once. Consider setting some small goals. Small goals can lead to big impacts collectively and over the course of time. Think of all the plastic straws you would save from landfills by refusing them over the rest of your life. Choose goals that are really simple and attainable. For example, make a box of reusable items that you could use at restaurant and place in your car. If you go out to lunch 3 days a week, consider cutting back to one day a week.

Author: Dan Remley, PhD, MSPH, Field Specialist, Food, Nutrition, and Wellness

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

Sources:

Lobb, Jenny. (2022). Starting the Year with a SMART goal. Retrieved at https://wordpress.com/post/livehealthyosu.com/12600

Sabate, Joan. (2014). Sustainability of Plant-based Diets: Back to the Future. American Journal of Clinical Nutrition. Retrieved from https://academic.oup.com/ajcn/article/100/suppl_1/476S/4576675.

United States Department of Agriculture. (n.d.) Food waste and It’s links to Greenhouse Gas Emissions and Climate Change. Retrieved from https://www.usda.gov/media/blog/2022/01/24/food-waste-and-its-links-greenhouse-gases-and-climate-change.

The Ethical Decisions We Make Everyday Around Food

Man thinking about a tangerine

As consumers, we all are philosophers whether we know it or not. We practice philosophy at the grocery store, the restaurant, when we prepare meals, when we eat, and when we dispose of unused food. We practice food ethics. Our decisions, actions, and judgements about food are guided by a set of values, and are made for the perceived common good for ourselves, often our families, and perhaps the larger community and society. The set of food values that we prioritize in our decision making differs from person to person, stage of life, culture, and situation. Food values and their definitions include:

Healthfulness– Healthy foods are nutrient dense and minimally processed (low in fat, sodium, added sugar, and high in fiber).

Safety– Preparation minimizes cross contamination, foods have been cooked to proper temperature, foods are stored properly, food packages are not spoiled or damaged.

Quality– Foods are fresh, visually appealing, and/ or tasteful.

Food Waste Avoidance– Foods should not rot, expire, or become inedible. Food should be consumed only by humans. Foods not eaten can be composted and used to produce more food.

Low Cost– Foods are inexpensive per unit (ounce, calorie, etc).

Convenience– Foods are easy to prepare. Foods are easy to store, or have a long shelf life. Minimal time and effort is needed to acquire food.

Social and Cultural Acceptability– Foods are preferred by a cultural group. Foods are acceptable according to religious beliefs. Foods are accessed appropriately according to cultural or social standards and without stigma. Foods can easily be stored, prepared, and consumed using available resources and knowledge.

Localness– Foods that stimulate the local economy via local production and retail. Foods that stimulate social connections between producers and consumers.

Environmental Sustainability- Food is produced, acquired, and consumed in ways that preserve environmental value for future generations. Limits water pollution and soil degradation. Preserves fossil fuels and fresh water. Reduces greenhouse gas emission.

Workers Rights– Food is produced by workers who receive fair compensation, have legal rights, and opportunities for education and advancement. Farms and factories are safe and clean.

Animal Welfare– Meat production avoids cruelty at animal housing, transport, and slaughter.

Food For Thought…What are your top five values when making decisions about food? Have they changed over the course of your life? Perhaps there is a value that you hadn’t thought much about, and would like to do some more research on. Have you ever noticed that your values conflict with those of others in your family or community?

Conversations Starters…Looking for something to talk about at the dinner table? Pass out this list and ask your family members what their top 5 food values are. You might find that youth have a completely different set of values than you have. Older generations also might have different values as well. After listening to everyone’s top values, lead off your questions by asking “what, how, why” and withhold judgement. By listening and learning about their values, you can learn about the experiences and attitudes of different generations. These conversations might also change your values when it comes to food.

Author: Dan Remley, PhD, MSPH Associate Professor, Field Specialist, OSU Extension

Reviewed by: Susan Zies, Extension Educator, Family and Consumer Sciences, Wood County

Sources:

Johns Hopkins Berman Institute of Bioethics. Core Ethical Commitments. Accessed on 5/11/2021 at Core Ethical Commitments – Johns Hopkins Berman Institute of Bioethics (jhu.edu)

Streiffer, R., Piso, Z., Sweeney, G., Remley, D., & Forcone, T. (2007). An Expanded Understanding of the Ethical Importance of Civic Engagement in Food Sourcing Decisions at the Institutional Level. Internal Medicine, 22(7), 1018-23.