Healthy People

Enjoy the Fullness of the Season with Mindful Eating

Holiday dinner table with multiple serving dishes of food.

It is just accepted that with the holidays comes celebrations, resulting weight gain.  Americans gain 1.1 pounds on average from Thanksgiving to New Year’s. While this may not seem like much, over time, this accumulation can be significant.  Most associate the holidays with high fat and carbohydrate-dense foods, along with alcohol, which are major contributors to holiday weight gain. Overindulgence is seen as part of the holiday celebration; therefore, many fall into the trap of overeating at parties and family gatherings. Practicing a mindful approach to eating may increase enjoyment of the season without an increase in our waistlines.

Mindful eating is being aware of the present moment when eating, paying attention to physical and emotional sensations such as aroma, flavor, warmth and contentment. The approach of mindful eating promotes healthy eating behaviors, including a better awareness of food choices and portion sizes, along with recognition of hunger and satiety cues. Here are some tips to help practice mindful eating during the holiday season:

  1. Practice Gratitude. Before eating, take a moment to think about where the food came from and the people that helped prepare it. This shifts the focus from indulging to appreciating and from food to friends and loved ones.
  2. Plan Your Plate. Take a moment to survey the table and see what options are available. What foods are most appealing? Choose vegetables, fruits, and proteins first, as these foods are more filling and provide essential nutrients the body truly hungers for.  If you are preparing food, consider healthier options of holiday foods.  Some favorite recipes can be modified to lower the sugar and fat. It is also okay to enjoy traditional favorite treats, but in small amounts, savoring the flavor and the memories that go with it. Choose intentionally, not by impulse.
  3. Take Breaks. Try putting the fork down or taking a sip of water between bites of food. Pausing between bites can allow the body’s satiety cues to reach the brain. Dinner conversation helps slow down eating and allows the opportunity to reconnect with others we may not see throughout the year. Before dessert, take 10 minutes to clear dishes or circulate among the other guests, as this gets our bodies moving and allows time to assess our hunger.
  4. Be Present. Take time to savor the food and the atmosphere. Think about the appearance, smell, flavor, and texture in each bite. Does the food bring back fond memories? Listen to the body. Assess feelings of hunger or fullness. Know that it is better to stop at a comfortable level of satiety than to feel overstuffed after cleaning an overfull plate.
  5. Avoid Distractions. Television or conversation can decrease awareness of how much you are eating. Distractions can lead to continued eating just because food is there. Enjoy the company, but don’t indulge in mindless grazing around the table. Instead, converse over a game or while taking a walk to view the holiday decorations.

With these tips you can shift your focus from indulging to gratitude! Practice mindful eating this season to enjoy the holiday to all of its fullness without overfilling your plate!

Written by: Jennifer Little, Extension Educator, Family and Consumer Sciences and Karissa Welte, Dietetic Intern, OSU Extension, Hancock County

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

Halloween Fun while Saving Funds

Spooky season is upon us! The smell of decaying leaves, the feeling of cool, crisp fall air, and the variety of Fall festivities are all indicative, Halloween is here! This year, despite inflating prices of food and goods, Americans are expected to spend a record high of $13.1 billion on Halloween items (candy, costumes, décor, etc.). How do we celebrate the fall and Halloween traditions we love without breaking the bank?

Jack-o-lantern bucket full of bills.

Picture from: Picture from Adobe Express.

 

  1. Explore your closets for clothing items you already own and create your own Halloween costume out of different pieces of clothing, jewelry, props, etc.

Assemble a costume you can throw together yourself using what you already own! One year, I threw together an orange-knitted turtleneck, a brown skirt, glasses and a magnifying glass and voila! My very own Velma costume from Scooby-Doo.

  1. Take advantage of post-season discounted Halloween items.

Following Spooky season, check out the sales leading up to holiday and seasonal promotions to see if there are any items on sale or clearance that you would like to use next year.

  1. Fall farms and haunted houses can be pricey. Try these inexpensive, festive fall activities!
  • Bobbing for Apples

Try a healthier version of apple-bobbing by hanging the apples by strings and having guests select their apple by taking a bite without using their hands!

  • Halloween Eye-Spy

Venture around your neighborhood or town on a Halloween scavenger hunt! Prompt your children to search for specific fall or Halloween decorations, flowers, etc.

  • Pumpkin-Carving

The closer it is November, the more likely it is farmers have already harvested their pumpkins. If you see a field that has been harvested, there may be discounted or free pumpkins available. Check your local farms! Carve your pumpkins with your kiddos for a fun, inexpensive fall activity, then bake the pumpkin seeds for a tasty treat! Try this recipe for Spicy and Sweet Pepitas.

      4. Distribute healthy, inexpensive foods instead of candy during Trick-or-Treat hours.

Foods like apples, bananas, and oranges all come ready-to-go in their own natural packaging, making these fruits a healthy, delicious substitute for expensive Halloween candy. Pretzels, popcorn, and pencils are all thrifty substitutes, as well. Check out these  healthy, budget-friendly alternatives to candy.

  1. When Trick-or-Treating, walk from house to house or share a vehicle with family or friends to reduce fuel costs.

No need to drive multiple vehicles for groups trick-or-treating together, or in the same location. Build relationships and reduce fuel costs by carpooling or walking with family and friends when trick-or-treating.

Embrace your Halloween and fall festivities, cherishing these experiences without spending an arm and a leg!

Written by: Caitlin Smith, Family and Consumer Sciences Educator, Ohio State University Extension, Guernsey County

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

Smart Salting: Timing, Types, and Tasty Swaps

a variety of different types of saltSalt is the go-to for TV chefs and home cooks to bring out the flavor of food. It is sometimes called the “flavor multiplier.” However, not everyone can consume unlimited sodium (or wants too) and may be looking for ways to decrease salt in cooking.  The American Heart Association recommends that most adults consume no more than 2,300 mg sodium daily.

Not all salts are the same. You may have noticed that some recipes specify kosher salt, and some things may taste extra salty to you. There may be a reason for this. There is a BIG difference between traditional table salt and the two most common kosher salt brands on the American market (Morton and Diamond Crystal. This is NOT an endorsement of either brand.)  From a chemical make-up, all salt is sodium chloride (NaCl). However, because different styles/brands of salt are very different in density and size, you should pay close attention when substituting one for another. You can also follow a simple conversion: 1 part table salt = 1½ parts Morton kosher salt = 2 parts Diamond Crystal kosher salt. Lucky for us, more recipe writers are starting to identify what type of salt was used.

What is the purpose of salt in food? First, it has its own “salty” taste. It affects how we perceive other tastes and smells. Salt is used to add texture/crunch, like sea salt sprinkled on top of a cookie.

How to cook with salt:

  • Seasoning during cooking allows flavors to penetrate and mellow. Finishing salts such as flaky and smoked salts can be added at the end of cooking to give a big impact with less sodium.
  • Swap salt for a more umami flavor (still salty). Try flavoring with soy sauce, miso, Parmesan/aged cheese, tomato paste, anchovies, Worcestershire, nutritional yeast, olives, capers, or mushrooms. This can reduce added salt by up to 22%!
  • Add a pop of acid to “brighten” the dish and reduce the need for salt. Try citrus, vinegars, cultured dairy, fermented vegetables, or even mustard!
  • Cook at home. Most of the sodium in the diet comes from processed/packaged foods. Eat less of this.
  • Our tastes adjust gradually. If you cook with less sodium, you will get used to it.

Salt is more than just a seasoning—used thoughtfully, it accentuates flavor, moderates bitterness, and elevates the overall taste experience. Choosing the right type and adding at the right time can make dishes more satisfying while helping to reduce total sodium intake.

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

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

October is Farm to School Month

October is National Farm to School Month – a time to celebrate connections between children, families, and local food! 

What is Farm to School?
Farm to School enriches the connection communities have with fresh, healthy foods and local food producers by transforming food purchasing and education practices at schools and early care education sites. 

Children gain access to nutritious, locally sourced foods while engaging in hands-on learning experiences such as school gardens, cooking lessons, and farm field trips. These activities empower children and their families to make informed food choices, strengthen the local economy, and contribute to vibrant, thriving communities. 

While Farm to School programs look different across communities, they typically include one or more of the following components: 

  • Procurement: Local foods are purchased, promoted, and served in cafeterias, snacks, or taste tests. 
  • School Gardens: Students learn through hands-on gardening and food-growing experiences. 
  • Education: Students participate in lessons focused on agriculture, nutrition, food systems, and health. 

 You don’t have to be a school to celebrate! Childcare centers, homeschool groups, babysitters, and families can all incorporate Farm to School initiatives into everyday learning with little ones. 

Why is Farm to School Important? 

  • Kids WIN: Farm to School provides all children with access to nutritious, high-quality local foods that help them learn and grow. It enhances classroom learning with engaging, hands-on lessons about food, health, and agriculture. 
  • Farmers WIN: Farm to School creates significant financial opportunities for farmers, growers, food processors, and producers by connecting them to institutional markets worth billions of dollars nationwide. 
  • Communities WIN: Farm to School benefits everyone—from students and educators to families and farmers—by fostering engagement, creating local jobs, and strengthening community connections through local purchasing and shared learning. 

child in a tree picking apples

How to Get Started
You can begin small! Try starting a classroom container garden, organizing a field trip to a nearby farm, or celebrating with local produce—such as hosting a Great Apple Crunch event where everyone bites into a local apple at the same time. 

Connect with Resources: 

  • Sign up for Ohio’s Farm to School Monthly Newsletter 
  • Connect with your region’s Farm to School Lead 

 Written by: Zoie Clay, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Lawrence County 

Reviewed by: Alisha Barton, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Miami County 

Maximize Your Energy

4 blocks with the words mental spiritural emotional physical written on them

Four wellsprings of energy

Feeling weary and worn out with all of life’s demands? Wishing you could have more energy to do what you need to do AND what you want to do? While energy may seem like a finite resource, there are ways to renew and maximize your energy.

According to Jim Loehr, Co-Founder of the Human Performance Institute, there are four main wellsprings of energy: physical, mental, emotional and spiritual.​

​Physical energy is the most familiar and influences how tired we feel and our overall bodily well-being. This is why taking periodic breaks to walk is important, and why daily physical “refresh points” matter more than just long-term fitness goals. To increase your physical energy, you can focus on getting 7 to 8 hours of sleep per night, aiming for at least 150 minutes of weekly activity, and drinking water instead of sugary beverages.

Mental energy is drawn from analytical and thoughtful work, leaving you mentally tired even when not physically drained. Some mental tasks energize us, while others exhaust us. To improve focus, you can practice mindfulness, which involves slowing down, taking time to breathe, and reflecting.​

Positive emotional energy, which fuels performance, comes from meaningful human connections. Conversely, negative emotions like fear, frustration, and anger deplete this energy and hinder your work. You can boost your emotional quality by spending time with positive people, doing kind deeds, and making valuable contributions to your team.

Spiritual energy is what we get from doing something meaningful to us, something that speaks to our spirit—it can take the form of wisdom, compassion, integrity, joy, love, creativity or peace. ​ For example, a project that is personally meaningful may sustain you through long hours, overriding physical and mental fatigue with a profound sense of purpose.

To amplify this inner strength, focus on these practices:

  • Cultivate gratitude: Appreciate the good in your life to raise your energetic vibration.
  • Define your purpose: Write a personal mission statement to clarify what truly matters to you.
  • Establish healthy boundaries: Protect your energy in both your personal and professional life by setting clear limits.

​Would you like to assess your energy? The Human Performance Institute’s Free Energy Profile can provide a picture of your physical, emotional, mental, and spiritual energy.

Want to learn more? Check out the Corporate Athlete program. The Ohio State University Wellness office also offers Health Athlete Workshops for organizations.

Writer: Shannon Carter, Assistant Professor, Family & Consumer Sciences, Ohio State University Extension, Fairfield County

Reviewer: Sofia Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Champaign County

“Leave No Trace: Practicing Outdoor Ethics”

“We do not inherit the Earth from our ancestors; we borrow it from our children.”

-Native American Proverb.

The term “Leave No Trace” refers to a set of outdoor ethics promoting conservation and responsible recreation. It encourages individuals to enjoy nature without causing lasting impact. At its core, Leave No Trace means: minimizing human impact on natural environments, being mindful about how we interact with nature, whether hiking, camping, or spending time outdoors. The movement is composed of seven principles.

  1. Plan Ahead and Prepare

Know the area, weather, and regulations. Proper planning reduces risk and minimizes impact.

  1. Travel and Camp on Durable Surfaces

Stick to marked trails and campsites, this reduces damage to fragile ecosystems.

  1. Dispose of Waste Properly

Take out what you bring, including all trash, leftover food, and litter. Use designated restrooms or dig holes for human waste when possible.

  1. Leave What you Find

Preserve existing ecosystems. Avoid the temptation to pick plants, disturb wildlife, or take artifacts.

  1. Minimize Campfire Impact

Use a camp stove or established fire rings. Keep fires small and ensure they are fully extinguished.

  1. Respect Wildlife

Observe animals from a distance. Never attempt to feed them, doing so disrupts their natural behavior and diet. It also poses a risk to their safety.

  1. Be Considerate of Other Visitors

Be respectful with noise, yield on trails, and respect others’ experience of nature.

Leave No Trace goes well beyond the outdoor wilderness setting. It can also be applied to both urban and suburban settings. Consider your local parks, community gardens and outdoor event spaces. We can also apply this practice towards reducing our digital and consumer “trace.” Consider reducing consumable waste such as single use plastics, and disposable goods, and reducing food waste with mindful consumption and purchasing. The leave no trace philosophy also supports personal wellness. How we treat ourselves and the environment supports better mental and physical health. Nature is a space for healing and reflection.

Strong communities are built through shared responsibility. There are local and statewide organizations that you can become involved with to support outdoor ethics. Start on your journey to Leaving No Trace.

 Written by: Sofia Carter, Family and Consumer Sciences Educator, Ohio State University Extension Champaign County

Reviewed by: Shannon Carter, Family and Consumer Sciences Assistant Professor, Ohio State University Fairfield County

Sipping Smarter This Fall

It’s that time of year again! The beautiful fall colors, the crisp morning air, and my personal favorite, fall flavors. My local coffee shop just released its fall drink menu, which is something I look forward to every year. Although this brings me joy, it has its flaws. Purchasing these fall drinks can be detrimental to my wallet and health. So how do we combat this? We can either try making our favorite fall drinks at home or opt for a healthier alternative. These fall drinks sold in our favorite coffee shops can contain a significant amount of sugar, dairy, and calories. We don’t need to eliminate our favorite beverages completely, but we can do our bodies a favor by knowing what to replace them with.

The first thing we should think about is our sugar intake. Many of these drinks contain high amounts of sugar and syrups, which can result in nearly 50 grams of sugar per serving. So, what should we ask for at the coffee shop? We can ask them for sugar-free syrups and inquire about the alternatives they offer. One significant swap for our sweetener is honey. This helps lower sugar intake and adds a little extra flavor. If the sugar-free syrup doesn’t create a flavor you like, you can ask them to add extra pumps of the sugar-free syrup to add that flavor. This might slightly alter the taste or flavor, so if that is not something you would like to change, let’s discuss what you can make at home.

Check out this recipe for a DIY Pumpkin Spice Latte:

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 tablespoon pumpkin puree (make sure it’s pure pumpkin, not pumpkin pie filling)
  • 1/2 teaspoon pumpkin pie spice
  • 1/2 teaspoon cinnamon
  • 1 shot of espresso or 1/2 cup strong brewed coffee
  • A few drops of liquid stevia or monk fruit sweetener (optional)

Instructions:

  1. In a small pot, heat the almond milk, pumpkin puree, pumpkin pie spice, and cinnamon over medium heat. Stir continuously until warm.
  2. Pour the mixture into a blender and blend until frothy.
  3. Brew your espresso or coffee and pour it into a mug. Add the pumpkin milk mixture on top.
  4. Sweeten to taste with stevia or monk fruit, and enjoy your cozy, diabetes-friendly pumpkin spice latte.

Although this recipe might take you a little extra time in the morning, it can make a significant difference in how you feel. Make swaps that feel right for you. One swap that I have made personally is using a protein shake as my dairy base. It fills me up and starts my day with the right amount of protein I need, which is extremely important. I encourage you to think about the drinks you are ordering or making at home. It doesn’t have to be complicated, and it ensures a great way to kick off the fall season!

Written by: Emma Horstman, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Paulding County, horstman.124@osu.edu

Reviewed by: Katie Schlagheck, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ottawa & Sandusky Counties, schlagheck.11@osu.edu

Tropical Taste with Local Roots

Closeup of a Pawpaw fruit on a tree branch with leaves

Today is National Pawpaw Day. The Pawpaw is a native fruit-bearing tree that might be in a forest near you. The fruit is the Pawpaw fruit, but you may have heard it called a “Kentucky Banana” or “Hillbilly Mango”. Despite being America’s Forgotten Fruit, it is a local food that many foodies are on the hunt for this time of year.

The pawpaw (Asimina triloba) tree is a member of the mainly-tropical plant family, Annonaceae, and produces the largest edible fruit native to North America. This tree is native to 26 states and is predominantly in the Eastern United States. The tree grows primarily in forested areas and has been important and beloved for much of America’s history. The fruit was a major component of Native American and European settlers’ diets. The fruit also played an important role in the culture and local economy of Appalachia and surrounding regions for many years. However, interest waned after World War II when other imported fruits became more readily available. Despite the decrease in popularity, pawpaws are still a local favorite for many and are worth a try every September in Ohio. In fact, the Ohio Papaw Festival is held every year in Albany, OH. Let’s explore how to select, prepare, and store these fruits:

Selection:

Pawpaw fruits look like an elongated mango and will be 3 to 6 inches long when they mature – usually in September. When ripe, the skin of the fruit will be a light yellow-green color with black blotches much like a banana. When picking some fruit, you want to choose one that gives a little to the touch. The fruit will continue to ripen after picking, especially at room temperature. Fully ripe pawpaws will only last a few days at room temperature. Due to the short shelf-life, pawpaw fruit is rarely found in grocery stores, but you may find them at your local farmers’ markets.

Preparation & Storage:

Pawpaw fruits are very nutritious, rich in Vitamins C, B-6, riboflavin, niacin, folate, and thiamine, and contain minerals such as iron, potassium, magnesium, and phosphorus. Most enthusiasts agree that the best way to enjoy Pawpaws is to eat them raw when they are perfectly ripe. To eat raw, simply rinse the pawpaw in a cool stream of water, cut it in half lengthwise, and remove the seeds with a spoon or melon baller. Consume the custard like pulp only. The fruit skin and seeds should not be consumed as they can contain toxins. The fruit has a creamy texture with the flavor described as a combination of banana, mango, and pineapple. Fully ripe pawpaws can be kept for a week in the refrigerator. The pulp can be frozen and kept for up to 12 months and be used in the kitchen as you would bananas, pumpkins, and applesauce in almost any recipe.

Now that you know more about the Pawpaw, go and give it a try. Kentucky State University Extension has some great recipes to try. If you are interested in more about this plant and how to grow them in Ohio, check out this Ohioline fact sheet: Pawpaws: An Alternative Fruit Crop in the Midwest.

Written by: Aaron Fowler, Extension Educator, Family and Consumer Sciences, Ohio State University, Greene County, fowler.440@osu.edu.

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

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