Live Healthy Live Well  is a team of Ohio State University Extension Educators and Specialist in Family and Consumer Sciences concerned with health and wellness.  Our goal is to help individuals improve their health through science-based information.  These educational messages are designed to encourage individuals to make informed choices about healthy eating, active living, overall improved wellness.

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How Food Safe Are You?

September 5, 2024 by shumaker68

Have you ever been at an event or facility and thought, “I wonder what else they’ve touched?” or “I wonder how fresh that is?”  When was the last time you (or someone in your family) had an unexplainable illness or general gastrointestinal distress? You are not alone.

The Centers for Disease Control and Prevention estimates that each year roughly 1 in 6 Americans (or 48 million people) gets sick, 128,000 are hospitalized, and 3,000 die of foodborne diseases.  These numbers are from 2011, the best data we have right now. I wonder what true 2024 numbers would look like. 

September is National Food Safety Month, so let’s dig into it and explore what we can do stay safe. The Partnership for Food Safety Education has identified these CORE FOUR food safety practices.

A person washing produce at a sink under running water.

Clean: Keep everything clean. Hands, surfaces, equipment, etc.

• Wash your hands with warm water and soap before and after handling and food and after touching pets, changing diapers, using the bathroom, or touching ANYTHING that could contaminate your hands.
• Wash all kitchen equipment with hot soapy water after each use and before using with another food.
• Wash all fresh fruits and vegetables under cool running water. Rub/scrub firm skinned produce.
• Wash/change kitchen towel and wash cloths frequently.

Separate: Don’t cross-contaminate

• Prevent the spread of illness-causing bacteria by separating raw meat, seafood, poultry, and eggs from produce and other foods in your shopping cart and shopping bags.
• Continue this separation at home by storing in different parts of the refrigerator and using different cutting boards for each item.
• Any container/dish that held raw meat must be properly washed and rinsed before it can safety be used for cooked food.

Cook: Always check for a safe internal temperature.

• The safe minimum internal temperature for each food is high enough to destroy harmful bacteria most associated

  Taking the internal temperature of a turkey using a food thermometer.

  with that food item. An accurate food thermometer is a valuable kitchen tool! Color is not a reliable indicator of doneness.

• Minimum internal Temperatures:
  • Roasts and steaks – 145 °F
  • All poultry – 165 °F
  • Ground meat (except poultry) – at least 160 °F
  • Fish – 145 °F
  • Cook eggs and dishes containing eggs – 160 °F
  • Reheating anything – 165 °F. Sauces, soups, and gravy can be heated to a boil.
• When cooking or reheating in a microwave, always cover, stir, and rotate food for even heating.

Chill: Refrigerate quickly.

• Put perishables away as soon as you get home from the grocery store.
• Limit the time any perishable food spends at room temperature to not more than two hours (one hour if the temperature is above 90 °F). Any food that has been out longer than this should be discarded.
• Divide substantial amounts of food into smaller containers for faster cooling.

None of these things are difficult to do. However, when we get busy or distracted, these things can also be some of the first we forget. We really should be celebrating (supporting) food safety every day.

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

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

Centers for Disease Control and Prevention. (2018, November 5). Estimates of foodborne illness in the United States. Centers for Disease Control and Prevention. https://www.cdc.gov/foodborneburden/index.html

Partnership for Food Safety Education. (n.d.). National Food Safety Education Month. Partnership for Food Safety Education. https://www.fightbac.org/nfsem/

Photos from adobe stock/adobe express

Sleep Deprivation: The Sneaky Thief or Your Zzz’s

September 3, 2024 by llhalladay

Sleep deprivation and sleep deficiency are very common; an estimated 50 to 70 million adults meet the medical criteria for sleep deprivation. While sleep deprivation is defined as not getting enough sleep, sleep deficiency is a broader term that includes not getting enough sleep but also sleeping at the wrong time of day, not sleeping well, or a sleeping disorder that prevents sleep quality and quantity. Virtually everyone has experienced sleep deprivation at some point. Prolonged sleep deprivation leads to long-term complications.

Our bodies need sleep to restore vital systems and perform essential functions; we are cheating our bodies by not getting enough sleep. Chronic deprivation and deficiency may lead to chronic health conditions, including depression, diabetes, heart disease, high blood pressure, obesity, and strokes.

Sleep deficiency may look different between children and adults; children may appear more active, hyper, or have trouble focusing, leading to misbehavior or negatively affecting their performance at school. It is a myth that your body will adapt and learn to get by on less sleep with no negative effects.

The average amount of sleep we need by age:

• Newborns (up to 3 months old): 14 to 17 hours.
• Infants (4 to 12 months old): 12 to 16 hours, including naptime.
• Young children (1 to 5 years old): 10 to 14 hours, including naptime.
• School-aged children (6 to 12 years old): 9 to 12 hours.
• Teenagers (13 to 18 years old): 8 to 10 hours.
• Adults (18 years and up): 7 to 9 hours.

The Harvard Medical School recommends these 8 secrets to improve sleep quality and quantity.

1. Exercise – boosts the effect of natural sleep hormones. However, be careful not to exercise too close to bedtime because exercise can be a stimulant.
2. Reserve your bed – don’t treat your bed as an office or a place to watch TV, scroll on your devices, or text.
3. Keep it comfortable – Ambience matters; make your bedroom a comfortable space—ideally, a quiet, dark, and cool environment.
4. Sleep routines – even for adults. Having a regular bedtime ritual will signal your body that it is time for sleep.
5. Eating – going to bed hungry can be a distraction, as is going to bed very full. Avoid big meals within 2 – 3 hours of bedtime, but if you are hungry, eat a small snack.
6. Avoid alcohol and caffeine – while alcohol can appear to make you sleepy, it actually acts as a stimulant that disrupts the quality of sleep. Caffeine is a stimulant that affects individuals differently; it may be best to avoid caffeine after a certain time each day.
7. De-stress – daytime worries can sometimes surface and act as a stimulus. Exercising not only improves your sleep but can help reduce stress. Also, having a nighttime routine can allow your body to decompress before bed.
8. Get checked – common sleep disruptors like the urge to move your legs, snoring, or acid reflux may be a sign of something else; if these symptoms keep you up at night or affect your sleep quality, see your doctor for an evaluation.

Written by: Laura Halladay, Family and Consumer Sciences Program Specialist, Ohio State University Extension

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

Harvard Medical School. (2023, November). 8 secrets to a good night’s sleep. Harvard Health. https://www.health.harvard.edu/newsletter_article/8-secrets-to-a-good-ni...

Sleep deprivation: What it is, symptoms, treatment & stages. Cleveland Clinic. (2024, August). https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation

U.S. Department of Health and Human Services. (2022). What are sleep deprivation and deficiency?. National Heart Lung and Blood Institute. https://www.nhlbi.nih.gov/health/sleep-deprivation

It’s Apple Season!

August 29, 2024 by bethstefura

“An apple a day keeps the doctor away.” We all have heard it, yet is it really true?    It is true and great advice!   Apples are one of the most delicious and healthy fruits you can eat!  A medium apple contains about 60 calories, 3 grams of fiber and provides 11% of your daily vitamin C.  Almost half the vitamin C comes from the flesh.  Apples are about 85% water, making them a hydrating snack.  Eating a raw apple, whole and unpeeled provides the most health benefits.  Apples are a versatile fruit that may be used in cooking, baking and juices. Apples offer valuable health benefits including:

• Stabilizes blood sugar– apples are high in fiber, antioxidants and lower in sugar helping keep your glucose levels steady.   Fiber slows the absorption of glucose into your bloodstream.

• Lowers cholesterol-apples have antioxidants and fiber that helps lower cholesterol.  The pectin binds cholesterol in your digestive tract and flushes it out.
• Helps reduce blood pressure-research indicates that the antioxidants in apple peels help blood flow smoothly in our systems and helps reduce blood pressure.
• Reduces inflammation-apples contain anti-inflammatory substances, mainly fiber and antioxidants that reduces inflammation.  Continual inflammation causes damage and can lead to disease.
• Boosts microbiome– microbiome are microorganisms that live in the gut and on our skin. Some are good and some are harmful.  Apples help with both types, stops the harmful microbes from growing in the gut promoting good gut health.
• Satisfies hunger longer– apples are high in fiber and water, making them a filling snack.  The fiber slows digestion making you feel full longer. 

 Apples are a delicious snack when consumed fresh or are great in salads, roasted meats, desserts and beverages!   Making applesauce, chutneys, relishes or butters are a great way to celebrate fall.  Add to toast, pancakes, waffles or in oatmeal are wonderful morning starters.  Visit an orchard or farmer’s market this weekend to purchase apples and enjoy the many benefits and delicious taste!

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

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

https://health.clevelandclinic.org/benefits-of-apples

https://www.eatright.org/health/health-conditions/cardiovascular-health-...

https://ajcn.nutrition.org/article/S0002-9165(22)01006-1/fulltext

https://www.webmd.com/food-recipes/benefits-apples

We Are a Family

August 27, 2024 by masterson98

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-child...

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

Lessons Learned from Teams

August 22, 2024 by lisabarlage

What do we learn from competing? Coming off the recent Olympics and heading into the busy fall sports season – there are lessons to learn from being part of a team and competing. This is true for both a group of 5-year-olds playing soccer or your work team submitting a big proposal.

Youth learn from competing in sports: 

• creativity
• confidence
• time management
• goal setting
• leadership
• social skills
• hard work (and much more).

Children also report lower rates of stress, anxiety, and enjoyment in physical activity. Children can also be influenced by adults who pressure them with a win or nothing attitude. Studies have shown that these children give up or quit the sport or other activity due to anxiety and pressure. In one study of youth athletes, children sited “fun” as their primary reason for participating in in sports and lack of that same “fun” as the main reason they quit.

To have a more successful team look for a group of diverse individuals, make everyone take turns, and be sure to include specialist. A recent example is the U.S. Men’s Gymnastics Olympic team who brought in event specialist Stephen Nedoroscik  which resulted in a team medal at the Summer Olympics. Research also supports that some teams with lots of really talented people end up being less successful. This might be because everyone wants to be the top talent or because of conflicts between team members.   

I have had a number of successful work teams over the years – typically when I worked with people I enjoyed spending time with, who had a variety of talents, and we worked towards a goal that we could all get behind. Often these teams have included diverse individuals (some younger and some more seasoned staff) or those with a variety of prior work experiences. One of the best lessons I have learned from these teams is to celebrate the successes and then figure out what awesome project we are working on next.

I hope you find success in your own work or play teams.

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

Reviewer: Ken Stewart, Extension Educator, Family and Consumer Sciences, Monroe County. 

Sources:

“What Science Can Tell Us About Building Great Teams”. Kellogg School of Management at Northwestern University, https://insight.kellogg.northwestern.edu/building-leading-great-teams-re....

“Benefits of Youth Sports”. President’s Council on Sports, Fitness & Nutrition Science Board, https://health.gov/sites/default/files/2020-09/YSS_Report_OnePager_2020-....

Celebrate National Wellness Month NOW!

August 16, 2024 by Misty Harmon

August is National Wellness Month! As someone born in August, I cannot think of a better month for me personally to celebrate wellness! As I approach another birthday, I am reminded how fortunate I am to be healthy and to be able to do the things I enjoy without much effort. Even though August is half over, there’s still time to celebrate wellness, not just for the remainder of the month, but throughout the entire year!

Rocks stacked on top of each other

If you ask a dozen people what wellness means, you might get just as many different answers. Let’s look at a few definitions so we have a shared understanding. Miriam Webster defines wellness as “the quality or state of being in good health especially as an actively sought goal.” Dictionary.com defines wellness as”1. The quality or state of being healthy in body and mind, especially as the result of deliberate effort. 2. An approach to healthcare that emphasizes preventing illness and prolonging life, as opposed to emphasizing treating diseases.” And the Global Wellness Institute defines wellness as “the active pursuit of activities, choices and lifestyles that lead to a state of holistic health.” Notice they all mention actively seeking or pursuing activities to achieve the goal of wellness, which is largely a result of the choices and decisions we intentionally make.

You might be thinking, that’s easier said than done, and you aren’t necessarily wrong. There are situations that can impact our ability to make healthy choices like the physical, social, and cultural environments in which we live. If you live in an area with access to fresh food, it’s easier to make healthier diet/nutrition choices. When you socialize in areas that are safe and accessible, you are more likely to be active. If your culture values mental health, spirituality, and/or emotional health, it is easier to make choices that support wellness. While some situations often beyond our control make it more difficult, YOU can make choices and decisions that improve your overall wellness.

Depending on the source, the number of wellness dimensions can range from 6 to 12. I will use SAMHSA’s (Substance Abuse and Mental Health Services Administration) eight dimensions of wellness. SAMHSA notes “more than the absence of disease or stress, wellness involves having: purpose in life; active involvement in satisfying work and play; joyful relationships; a healthy body and living environment; and happiness. Wellness incorporates many dimensions of health, each of which is interconnected within an individual’s total well-being.” SAMHSA’s Eight Dimensions of Wellness are: emotional, environmental, financial, intellectual, occupational, physical, social, and spiritual.

Lighthouse at Buckeye Lake, OH

As you think about the different dimensions of wellness, determine which ones you are satisfied with and ones you are not. Continue doing the things that have helped you. For the ones you would like to improve, look at suggestions you might be willing and able to do to help improve those areas. Start with one or two that you would like to improve most or first and think about choices and decisions you are willing to change in order to improve those areas. As you see improvements, maybe consider adding things in other areas you want to improve. Don’t forget to celebrate your strong areas! Too often we focus on deficits and forget to celebrate strengths! If you feel like you can benefit from expert help, consider reaching out to someone who specializes in the area you want to improve.

What do you do to achieve wellness?

Sources:

Creating a healthier life. (n.d.-a). https://store.samhsa.gov/sites/default/files/sma16-4958.pdf

Dictionary.com. (n.d.). Wellness definition & meaning. Dictionary.com. https://www.dictionary.com/browse/wellness

Harmon, M. (2024a, May 16). Moving mindfully. Live Healthy Live Well. https://livehealthyosu.com/2022/02/18/moving-mindfully-2/

Harmon, M. (2024b, May 17). Spring cleaning, it does The mind good. Live Healthy Live Well. https://livehealthyosu.com/2023/05/05/spring-cleaning-it-does-the-mind-g...

Heer, W. B. C. J., Marrison, W. B. E., WRITTEN BY: Dr. Roseanne E. Scammahorn, Jones, W. B. L., & Scammahorn, W. B. Dr. R. (2021, November 5). Home. Live Smart Ohio. https://livesmartohio.osu.edu/category/money/page/3/

Merriam-Webster. (n.d.). Wellness definition & meaning. Merriam-Webster. https://www.merriam-webster.com/dictionary/wellness

Promoting wellness guide. (n.d.-b). https://store.samhsa.gov/sites/default/files/sma16-4957.pdf

Stoewen, D. L. (2017, August). Dimensions of Wellness: Change Your Habits, change your life. The Canadian veterinary journal = La revue veterinaire canadienne. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5508938/

U.S. Department of Health and Human Services. (2022, August 8). Emotional wellness toolkit. National Institutes of Health. https://www.nih.gov/health-information/emotional-wellness-toolkit

U.S. Department of Health and Human Services. (2024, January 4). Environmental wellness toolkit. National Institutes of Health. https://www.nih.gov/health-information/environmental-wellness-toolkit

What is wellness?. Global Wellness Institute. (2023, August 21). https://globalwellnessinstitute.org/what-is-wellness/

Writer: Misty Harmon, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Perry County, harmon.416@osu.edu

Reviewer: Ryan Kline, Extension Educator, 4-H Youth Development and Family & Consumer Sciences, Ohio State University Extension, Ross County, kline.375@osu.edu