Author: Patrice Powers-Barker

Mindfulness for athletes, teams – and spectators

“One of the most effective ways to build mental strength is through mindfulness—which is simply being attentive and aware in the present. It sounds so simple, but very few people (athletes included) truly live in the moment. If you’re thinking of a bad play you made earlier in the game or the pressure that will come during crunch time late in the game, you are not being mindful” (Houde, 2018).

Outline for class with high school students and student-athletes: Mindset Update for Athletes

Short Videos:

References:

Cameron, L. (2021). The mindful game of being a Stanley Cup winner. Purpose Blue Mindful Leadership. https://purposeblue.com/the-mindful-game-of-being-a-stanley-cup-winner/#.YT-h5p1Kg2w

Houde, I. (2018). Why Mindfulness Is the Athlete’s Secret Weapon. Stack. https://www.stack.com/a/why-mindfulness-is-your-secret-weapon-for-better-performance/

Saltzman, A. (2020), Still Quiet Place. http://www.stillquietplace.com/

Williams, L. (2018). 10 athletes who meditate. Yogi Press.   https://www.yogi.press/home/10-athletes-who-meditate

 

Wiser on Wednesday: Mindfulness

August 25, 2021, 1:00-2:30pm

Patrice Powers-Baker and Dr. Roseanne Scammahorn (contact info at end)

Ever feel stress? Even before the arrival of COVID-19, stress is identified as a significant health problem for Americans. Not only do we need to care for health and wellness when there is an illness, but we also need to practice preventive care to stay well physically, mentally, and emotionally. As you all know, OSU Extension, Family, and Consumer Sciences (FCS) promote healthy living. Along with topics like healthy eating and exercise, mindfulness has gained recognition as part of a healthy lifestyle in the United States. We invite you to join Patrice and Roseanne as they offer an overview of the science behind the art of mindfulness and the health benefits of stress reduction. This session will utilize mindful relaxation tools to live a more conscious, less stressed, and healthier life.

Links to resources from the session:

  • Handout: Mindfulness Ideas and Activities 
  • Daily Intention, University of Delaware
  • Happify Video: Why Mindfulness Is a Superpower: An Animation. Narrated by Dan Harris, Animation by Katy Davis, December 2015
  • Happify Video: How Mindfulness Empowers Us: An Animation Narrated by Sharon Salzberg, animation by Katy Davis, January 2016
  • Using Technology:
    • blog on What Mindfulness App Should I Use?
    • handout on apps from the OSU Health Plan Health Coaching team
    • Healthy Minds Innovation app
    • Mindfulness Practices, Wexner Medical Center, Ohio State University
    • 5-3-1 (not the exact version we used but another good one)
  • Mindful Wellness Team, OSU Extension, Family and Consumer Sciences
  • Mindful Wellness curriculum, OSU Extension Publications

Links to 2020 online presentations:

References: 

Today’s presenters:

Patrice Powers-Barker, CFLE (Certified Family Life Educator), Family and Consumer Sciences Educator, Ohio State University Extension, Lucas County. powers-barker.1@osu.edu 

Dr. Roseanne Scammahorn, Family and Consumer Sciences Educator, Ohio State University Extension, Darke County. scammahorn.5@osu.edu 

For Our Teachers – Mindfulness and Self-Care

In recognition of teachers as professionals, educators, and caregivers, a session at the OATFCS – Ohio Association Teachers of Family Consumer Sciences conference focused on Mindfulness and Self-Care. This page has links to resources that were shared during the webinar.

Three recommended articles for teachers:

Mindful Mindset mini-lessons – this page was designed in partnership with a High School FCS teacher during remote learning. The links on this page were shared with staff as well as high school students with a sample of short online mindfulness practices as well as a link to Live Smart Ohio blog post on what to look for in a mindfulness app.

Mindful Practices depending on how much time you have, from 30 seconds to ten minutes.

Article Tech Tools to Support a Mindful Classroom

Check out Greater Good in Education – Science-Based Practices for Kinder, Happier Schools

Mindful Wellness is the Ohio State University Extension curriculum and series of lessons designed for adults. OSU Extension Educators teach in-person as well as remotely. If you are interested in offering Mindful Wellness to adults in your community (for example, worksite wellness), please use the following link to contact one our state representatives: go.osu.edu/mindfulwellness

If you would like to contact the two presenters from the August 2, 2021 webinar, emails below:

  • Patrice Powers-Barker, Ohio State University Extension, Lucas County Family and Consumer Sciences, powers-barker.1@osu.edu
  • Melinda Hill, Ohio State University Extension, Wayne County Family and Consumer Sciences, hill.14@osu.edu

If you or someone you know is experiencing Compassion Fatigue, Burn Out or any other struggles, please share information with others to seek help.

Ohio Care Line 1-800-720-9616

List of References for the webinar

Upcycled garden tools

Gardening is an activity for all ages, abilities, spaces, and backgrounds. While it’s enjoyable to dream about all the seeds, plants, and tools that could be purchased for the garden, there are just as many options that can be saved, reused, or shared. These examples are certainly not exhaustive. Use this as a starting point to decide on your best upcycled tools for the family garden. Check here for other ideas for reusing over recycling from NC State Extension.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


 

 

 

 

 

 

Taming Transitions

Thank you for attending the virtual Taming Transitions lunch and learn. Resources and links listed below.

 

If you enjoyed this lunch and learn, you might be interested in:

Taming Transitions Lesson Description: On March 25th, 2020, Dave Hollis suggested, “in the rush to return to normal, use this time to consider which parts of normal are worth rushing back to”. Now, a year later, as COVID-19 vaccinations are slowly becoming available, it is  still a valid question and it might be hard to define “normal”. Ohio State University Extension invites you to take some time to consider your goals, reduce stress and make plans for a successful transition into your idea of “normal”.

Presented March 25, 2021, by: Patrice Powers-Barker from lucas.osu.edu and Emily Marrison from coschocton.osu.edu

Handouts:

Links:

References:

Coyne L., Gould E., Grimaldi M., Wilson K., Baffuto G., and Biglan A. (2020). First Things First: Parent Psychological Flexibility and Self-Compassion During COVID-19. https://link.springer.com/article/10.1007/s40617-020-00435-w

Kumar, A., Killingsworth, M., and Gilovich, T. (2014, August 21). Waiting for merlot: Anticipatory consumption of experiential and material purchases. Psychological Science. https://doi.org/10.1177%2F0956797614546556

Lieberman, M., Eisenberger, N., Crockett, M., Tom, S., Pfeifer, S., and Way, B. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science. https://pubmed.ncbi.nlm.nih.gov/17576282/

Neff, K., Rude, S., & Kirkpatrick, K. (2007). An examination of self-compassion in relation to positive psychological functioning and personality traits. Journal of Research in Personality. Volume 41: 908-916.

Neupert, S. (2020). Knowledge is power: learning more about COVID-19 can reduce your pandemic stress. North Carolina State University. https://news.ncsu.edu/2020/08/knowledge-reduces-covid-stress/

Neupert, S. (2020) Quiz: Pandemic stressbusters. Accolades Magazine. North Carolina State University. https://web.ncsu.edu/accolades-magazine/2020/10/15/quiz-pandemic-stress-busters/

Pearman, A.,  Hughes, M.,  Smith, E.,  Neupert, S. (2021). Age differences in risk and resilience factors in COVID-19 related stress. The Journals of Gerontology: Series B, Volume 76, Issue 2, February 2021, Pages e38–e44.

Polk, M.G., Smith, E.L., Zhang, L.-R., & Neupert, S.D. (2020). Thinking ahead and staying in the present: Implications for reactivity to daily stressors. Personality and Individual Differences.

Praharso, N., Tear, M/, Cruwys, T. (2017). Stressful life transitions and wellbeing: A comparison of the stress buffering hypothesis and the social identity model of identity change. Psychiatry Research. Volume 247: 265-275

Mindful Mindset – mini-lessons for students

This page shares links to the topics we’ve talked about during online mini-lessons, while school (and work) was still virtual in winter 2021 and in-person fall 2021

Breathe

JustBreathe is a small, simple graphic to help you sync your breathing. Watch and follow with your inhales and exhales.

Mindful Breathing: Roberto P. Benzo, Mayo Clinic including various breathing audio files including a short “3-minute mindful breathing for the daily journey”

Learning to Keep Calm Handout (includes 4-7-8 Breathing)

Mindfulness Practices 

Ohio State University, Wexner Medical Center Mindfulness – free practices 

Three Senses Mindfulness Activity for Kids, Teens and Adults

Lesson for Athletes, their coaches and supporters

Apps 

What Mindfulness App Should I Try? 

Short list of Meditation Apps

blue wall with quote by Jon Kabat-Zinn

 

Set Intention for the day

3-Minute Mindful Practice To Start Your Day (2016) by Hillary Wright at Mind Body Green

Body Scan

Guided Meditations, UCLA Mindful Awareness Research Center

Additional Links

 

Mindfulness: Being Present is the Gift

In a season where there’s usually more than enough to do, we find ourselves living history with challenges all around us.  We are grateful for colleagues who joined us for 30 minutes of mindfulness during our Annual Extension Conference, online 2020. This page will share some links related to the short mindfulness practices we experienced during the session.

The premise of the winter session was “if I only have …. a short amount of time” to practice mindfulness, what can I do? We encourage individuals to create a routine and habit to practice mindfulness on a daily basis and it can also fit in throughout the day.

If I only have 30 seconds …

Just Breathe, OSU Your Plan 4 Health 

If I only have three minutes … 

Set a Daily Intention, by University of Delaware

If I only have five minutes …

Experience Five Senses by Jennifer Williamson

If I only have ten minutes …

Today’s guided imagery practice of the snow globe was scripted by Patrice Powers-Barker. If you are interested in listening to other Guided Imagery Practices, please visit the Wexner Medical Center. 

December 8, 2020, session was lead by Patrice Powers-Barker (powers-barker.1@osu.edu), Melinda Hill (hill.14@osu.edu), and Shannon Carter (carter.413@osu.edu) on behalf of the OSU Extension Mindful Wellness team.

Making Powerful Impacts with a New Family Ecological Framework

On Thursday, October 29th Making Powerful Impacts with a New Family Ecological Framework will be one of the online break-out sessions at the 2020 Annual Family and Consumer Sciences (FCS) Conference.

We invite you to join us:

 

Description: Workshop session participants will be introduced to an energetic, lovable, Ohio family and will work in small groups to determine how the four concepts apply to different situations for this family and then share with the larger group. This activity will spark ideas for additional ways to apply this framework to work on various topics with families across the state.

Presenters & Group Facilitators:  James Bates and Erin Yelland* with Patrice Powers-Barker, Emily Marrison, Melissa J. Rupp, Laura Stanton, Kathy Tutt, Courtney Woelfl  (email links at end)

*Bates and Yelland are co-authors of  Family Rules, Family Relationships, and the Home: Reconceptualizing Policy, Systems, and Environmental Change in the Family Context published in 2018 in The Journal of the National Association of Family and Consumer Sciences (see page 112)

References:

Bates, J. and Yelland, E. (2018). Family Rules, Family Relationships, and the Home: Reconceptualizing Policy, Systems, and Environmental Change in the Family Context. The Journal of the National Association of Family and Consumer Sciences. Volume 13.

Brutus Buckeye (2020). The Ohio State University. Retrieved 10/5/2020 from https://ohiostatebuckeyes.com/brutus-buckeye/

Bourhis, R., & Lanyon, S. (2015). The Autobiography of Brutus Buckeye: As Told to His Parents Sally Lanyon and Ray Bourhis https://www.amazon.com/Autobiography-Brutus-Buckeye-Parents-Bourhis/dp/1939710375

Chute, T. (2014). Interview of Ray Bourhis and Sally Lanyon. Ohio State University Archives. Ohio State University. University Archives Oral History Program. Ohio State University Oral History Project. https://kb.osu.edu/handle/1811/73533

Gregson, J., Foerster, S. B., Orr, R., Jones, L., Benedict, J., Clarke, B.,… Zotz, K. (2001). System, environmental, and policy changes: Using the social-ecological model as a framework for evaluating nutrition education and social marketing programs with low-income audiences. Journal of Nutrition Education, 33, S4-S15.

Kegler, M. C., Honeycutt, S., Davis, M., Dauria, E., Berg, C., Dove, C., Gamble, A., & Hawkins, J. (2015). Policy, systems, and environmental change in the Mississippi Delta: Considerations for evaluation design. Health Education & Behavior, 42(1S), 57S-66S. doi.org/10.1177/1090198114568428

McLeroy, K. R., Bibeau, D., Steckler, A., & Glanz, K. (1988). An ecological perspective on health promotion programs. Health Education Quarterly, 15, 351-377.

Moore, T. & Asay, S. (2015). Family resource management. In M. J. Walcheski, & J. S. Reinke (Eds.), Family life education: The practice of family science (pp. 205 -212). Minneapolis: MN: National Council on Family Relations.

Real Money Real World (2020). Ohio State University Extension. Retrieved 10/14/20 from https://realmoneyrealworld.osu.edu/home

Tudge, J., Mokrova, I., Hatfield, B. and Karnik, R. (2009). Uses and Misuses of Bronfenbrenner’s Bioecological Theory of Human Development. Journal of Family Theory & Review. December 2009: 198 – 210.

What Is ‘Policy, Systems and Environmental Change’? (nd). Cook County Department of Public Health. Retrieved 09/22/20 from https://www.douglas.k-state.edu/docs/healthandnutrition/What%20Is%20Policy%20Systems%20and%20Environmental%20Change.pdf

Co-presenters, October 2020

James Bates bates.402@osu.edu 

Erin Yelland erinyelland@ksu.edu

Patrice Powers-Barker powers-barker.1@osu.edu

Emily Marrison marrison.12@osu.edu

Melissa J. Rupp  rupp.26@osu.edu

Laura Stanton stanton.60@osu.edu

Kathy Tutt tutt.19@osu.edu

Courtney Woelfl woelfl.1@osu.edu

Creamy Pumpkin Pasta – Create Your Own

Inspired by the work of Utah State University Extension and their Create Better Health series of recipes, specifically their Create a Skillet Meal handout, this create-your-own Creamy Pumpkin Pasta is a good choice for a few reasons:

The photo shows the recipe on the left with fresh rosemary, cooked on the stovetop and the right shows the recipe with nutmeg and crushed red pepper cooked in an electric skillet with deep sides and glass lid.

  • It’s fast and easy
  • The pumpkin is a great source of vitamin A
  • It’s adult – and child – approved!
  • It’s easy to adapt this basic recipe to meet your family’s needs and preferences:
    • Choose low-sodium broth
    • Add your own protein – from cooked chicken to a vegetarian version with Cannellini beans
    • Choose your favorite seasonings

 

Basic Recipe for One-Pot Creamy Pumpkin Pasta

Approximately 4 servings

Pasta – 8 oz pasta (linguine, penne or egg noodles)
Broth – 4 cups (can choose low-sodium, vegetarian, etc.)
Canned Pumpkin – 2 cups (1 – 15-oz can pumpkin)
Cheese – 4 oz (cream cheese, goat cheese or mascarpone)
Pepper – ¼ teaspoon
Choose Seasonings
• ½ teaspoon ground nutmeg OR 2 teaspoons fresh rosemary
• 1/8 teaspoon crushed red pepper

Decide on optional ingredients:
• Optional (to cook in the one-pot recipe): ½ medium onion (about 1 cup) and 2 Tablespoons chopped garlic, salt to taste
• Optional: (to add to the pot towards the end) a large handful of fresh chopped greens such as spinach, arugula, swiss chard to cook or wilt towards the end
• Optional (to garnish): fresh parsley, parmesan cheese

1. Choose your favorite one-pot cooking method: either a large, heavy pot on the stovetop or a medium to large size electric skillet with a glass lid.

2. Add pasta, broth, pumpkin, pepper, and dry seasonings to the pot. (if choosing to use onions and or garlic, add this also).

3. Bring to a boil over high heat and cook. Stir frequently, until the liquid is almost completely evaporated (approximately 10 minutes). The pasta should be tender and the sauce will start to thicken.

4. Remove from heat. Stir in the cheese until it is melted and combined. If using fresh chopped greens or fresh rosemary, add it at this point. Let sit a few minutes for the sauce to thicken.

5. Serve with (optional) garnishes like fresh parsley and parmesan cheese.

Other versions of this recipe can be found here and  here.

CFLE (Certified Family Life Educator) in the Workplace (Specifically Extension)

(one-page Handout_CFLE in workplace . All information on handout is listed below)

Questions for students: 

  • What helps you?
  • Who helps you?
  • Who do you help?

Suggested Readings:

 Myers-Walls, J. A., Ballard, S. M., Darling, C., & Myers-Bowman, K. S. (2011). Reconceptualizing the domain and boundaries of family life education. Family Relations, 60, 357-372. www.ncfr.org/sites/default/files/domains_article_fr.pdf

Kirby Wilkins, J., Taner, E., Cassidy, D. & Cenizal, R. (2014). Family Life Education: A profession with a proven return on investment (ROI). National Council on Family Relations, white paper. www.ncfr.org/sites/default/files/ncfr_white_paper_family_life_education.pdf

Organizations:

Tools:

Other Links (related to the class presentation):

Other links (related to Patrice’s certification)