Eat, Save, and Be Healthy

Where does time go?  Do you ever feel like the more you do, the more there is to do and the list is never ending?  In searching for some resources to help as our work environment has changed, I found some tips from John Maxwell, author of “Make Today Count”.  He makes good arguments for planning and making changes that assist us in being more productive with less stress.  If that sounds good to you, keep reading for a few tips that I’ve found helpful.

Maxwell suggests that the secret to success is your daily agenda.  Each thing we do, prepares us for the next.  The question is, what are you preparing for?  Using our time wisely involves making decisions that move us forward towards our goal.  I’ve always used a list, but sometimes it doesn’t always align with the daily/weekly/or long term goals.  This was the first question I asked myself.

Our greatest possession is time.  We can choose to spend it or others will spend it for us.  He suggests three questions to ask:  What is required of me?  What gives me the greatest return? And what gives me the greatest reward?  These will help to set our priorities. My work has requirements and they change often.  The quick little things I can cross off the list give return but I had to ask myself, was it the best use of time? The time spent in preparation and presentation is my greatest reward, but it seemed these get slighted because of all the little things that rise to the top.

Learn what your strengths are and improve upon them.  This is a process but when identified your productivity and potential greatly increase.  This also means seeking others around you who are strong in the areas that you are not.  I’m still learning my strengths and weaknesses, but I have a strong team around me to support as assist as we work towards the goals.

Delegate whenever possible.  Build skills with others around you so that they can do the job better than you.  This contributes to strong teamwork at the office, but think about how effective a family might be if everyone worked together?  Delegation is an art.  To ask someone to do something takes clear communication of expectations and then letting go to let them do the job.  I’m working on this one.

 When prioritizing the day’s activities, correlate them with your personal work peak.  If you are a morning person, put the most important things at the top of the list.  The challenge is not to let the little things (mail, e-mail, interruptions) take over the time and the day pass without getting to the important things.  I know I work best in the morning, I’m most creative and energetic.  That’s also the time when everyone else wants a piece of my time.  Deadlines keep me on task, but this is an area I need to improve on not only the time management but how to work with others in respect to the overall goals.

Take a look at your to do list for today?  How might these tips help to accomplish the list and promote your personal productivity?  We know that if we keep doing the same things over and over, without progress, our outcome isn’t going to change.  Change is a challenge, but pick out one thing above that might help with your work habits and give it a try.  Identification of what’s not working so well is the first step in making changes that will help improve both quality and quantity at work and at home.

Melinda Hill, CFCS, CFLE OSU Extension Educator

Home-cooked food is often lower in saturated fat, sodium, and sugar and higher in good nutrients like fiber, calcium, and iron compared to premade meals. Why? When you prepare food at home, you get to choose the ingredients. If the food you are preparing calls for tomato sauce, you can choose a low-sodium version or simply omit the salt from the ingredient list. And if you are worried about portion sizes as many Americans these days are, eating at home can help you control your portion sizes. You can also include more fruits and vegetables in your main dish and side dishes and for dessert.  Make your kitchen work better for you this spring!

Mini Kitchen Makeover:

Don’t have time (or money!) for a major kitchen makeover? Try some of these organizational ideas in your kitchen to make meal preparation easier.  The following mini-kitchen ideas are from Alice Henneman’s Cook It Quick, Kitchen Mini-Makovers.

• If you constantly shuffle canned goods, looking for the one you need, try stacking them on stair step-type expanding shelves. Place similar types of cans or boxed items together on the shelves.
• Ever buy something at the store only to find there already was a container in the back of a storage area? Use a small turntable for foods in the refrigerator such as condiments or in the cupboard for boxes and cans of food.  Use a large turntable underneath the kitchen sink for cleaning

• Where is that remaining half an onion? Or the little bit of extra grated cheese? And wasn’t there half a cucumber still in the refrigerator — someplace? Make a “use it soon” spot in the refrigerator. Store remaining extras of items in the same place. One possibility is to collect them in a shallow pan such as a bread pan, almost like their own use it soon “drawer” in the fridge.

Out with the Old:

How long a food lasts depends on the food and how it is stored. For more detailed charts check out OSU Extension’s FactSheets on Pantry Food Storage, Refrigerator Storage, and Freezer Storage.

• Most pantry items are best stored in cool, clean, dark areas. Canned food is best when used within one year.  If you have some canned food that has been on your pantry shelf, plan to use it up or if it is old, toss it out.
• In the kitchen, the warmest cabinets tend to be the ones above the stove top, near the dishwasher or next to the refrigerator exhaust.  These warmer (and sometimes moister) areas are not the best for storing food.  They are a good place to store dishes, pots and pans.
• The shelf life of whole spices is 2 years and of ground spices/dried herbs is one year. Do not store spices on the counter close to the stove because heat and light will shorten their shelf life.

Try Something New:

• Try some new recipes. Look for healthy cookbooks or recipes on-line. Share your healthy recipes with friends and family and get favorites from them also.
• When purchasing new spices for flavoring, buy a small container first.  Even if the smaller size is more costly on unit price, the larger size will not be a deal if you cannot use it up within a year or if you find you do not care to use any more.
• Watching portions? Use “lunch” sized plates for dinner or purchase smaller bowls for side dishes and snacks. Make your place settings inviting but not oversized.

Recipe Makeover:  Do you have some favorite recipes that you think could use a healthy update?  Look over some of your favorites and think about what minor changes you can make to update it to a healthier version.

• Look for “empty calorie” ingredients like added fat, cholesterol or sugar, as well as sodium.  You can often use less high fat or high salt ingredients or substitute other ingredients without sacrificing flavor.
• Add more nutrition! Look for ways to use the messages of MyPlate such as: make half your grains whole grains, make half your plate fruits and vegetables, switch to fat-free or low-fat (1%) milk and vary your protein food choices. Can you add more vegetables to a favorite recipe?  Can you substitute a whole grain product for an enriched grain?
• Change your method of preparation.  For example, instead of frying, can you bake, grill, steam or broil it?  When looking for new recipes, check for ones with healthy ingredients and healthy steps for preparation.

Update the Grocery Budget:

• First, shop your “new” organized kitchen cabinet or pantry.  Inventory supplies already on hand and plan a meal around that!
• Use new recipes and ideas to stock up on low-cost, quick-to-fix foods. Add those items to your grocery list and stick to it.
• Try a variety of foods, canned, frozen, and fresh. Try some new seasonings or try a new way of preparing less costly foods. Plan meals around items on sale at the grocery store.
• Enjoy your updated kitchen and healthy meals!

If you’re a fan of the crisp vegetable chips that have been featured in the high-end grocery stores, there’s good news.  Now you can make your own snack chips for a fraction of the cost.  These homemade versions are also trans fat-free and contain lower amounts of sodium than conventional versions found in supermarkets.  Here’s a primer on do-it-yourself veggie chips.

• For best results, thinly slice vegetables with a sharp knife.  If you prefer thinner, crispy chips, use a mandolin.  These can be found in kichen or applicance departments in most home stores.
• Toss your vegetables in a small amount of olive oil. 
• Place the slices on a cookie sheet lined with parchment paper.

Kale Chips

Kale is loaded with vitamin C.  When it is baked, it develops a nutty taste.  To prepare, cut 1 bunch of kale into small, bite-sized pieces.  Sprinkle lightly with sea salt, and freshly cracked pepper.  Bake the pieces for 16-20 minutes at 350 degrees.  Gently toss the chips after baking 10 minutes.

Beet Chips

Beets are filled with postassium, magnesium and folate.  They develop a rich sweetness when roasted.  Lightly dust the slices with salt, thyme and oregano.  Bake for 20 to 30 minutes at 325 degrees, checking frequently as they burn easily.

Sweet Potato Chips

A healthy alternative to potato chips, sweet potato chips are loaded with vitamin A.  Leave the skin intact for additional nutrients.  If you like spice, sprinkle lightly with paprika, cayenne, coriander, and cumin.  Bake for 10 minutes per side at 350 degrees.

Submitted by:  Jennifer Even, Extension Educator, Ohio State University Extension, Hamilton County.  Source:  Delicious Living, Penton Publication, February, 2012.

During the winter months many have been drinking hot beverages to warm up on these colder winter mornings.  The local coffee shops are in full swing as we drink more and more of our favorite flavored coffees and lattes. Maybe you’ve been afraid to ask  – “do I need to worry about the calories in coffee?”

That all depends! If the coffee bean itself is flavored – lending the beverage a hint of hazelnut or vanilla, for example – then it doesn’t have any more calories than a regular cup of coffee. That means you’re sipping about 5 calories per 8-ounce cup of plain, black coffee. However, if you’re talking about café latte, cappuccino, café mocha or some other coffee drink that contains whole milk, whipped cream or syrup, then you’ll be adding significantly to the calories per cup. How much? It could be 60 calories or it could be as much as 600 per cup, depending on how much fat and sugar that beverage contains. In fact, some coffee drinks contain more syrup and milk fat than actual coffee!

Now, the questions is, do we need to worry about it?  Again, it depends.  What other favorites do you treat yourself too?  How often do you let yourself order a coffee mocha with whipped cream instead of a non-fat cappuccino?  Like anything else, find out what you’re consuming so you can make adjustments to other parts of your diet.  (For example, you might skip the fries with lunch so you can have that latte later.)

Ask your coffee shop if it has nutritional information for its menu items.  It might be hard to come by, as plain coffee (as well as tea) is exempt from the Nutritional Labeling Education Act because it has so few nutrients to begin with.  Remember, a regular, old-fashioned cup of coffee has 6 or 8 fluid ounces, but some versions at your coffee shop might be 20 ounces- and that makes a difference in calorie count, too!

Author:  Shari L. Gallup, Extension Educator, Family & Consumer Sciences, Ohio State University Extension.

Research has some insight into motivations for making consumer decisions. Kahn (2005) summarized the goals used by consumers to guide their decision-making. The first and most powerful goal is that we all want to make decisions that will make us the happiest and most satisfied. Economists call that “maximizing utility.” We do have limits on our options, however. The choices we have are found within a constrained set of resources (time, money, energy, family connections, location and other factors). Making decisions that will serve our needs and interests best is often difficult to do, because we don’t always have enough information or the right information. Information refers to data about the product or service that we are deciding on, of course, but it is also information about ourselves and what will make us happiest.

Many times we also make decisions that minimize our effort. This second goal may be related to how much time we have, how well we can process information, the cost of searching for information and options, and/or our ability to get relevant people to agree with our choices. Some people are especially prone to minimizing effort when making a decision due to their personality, mental or physical health, financial status, values, and/or history of success or failure.

For some choices, minimizing our negative emotion and/or stress is most important. The third goal usually involves decisions with very big consequences, such as serious health issues, significant financial options, or choices with powerful family/relationship impact that may be very stressful ones. Difficult trade-offs can make us postpone or avoid making such decisions or make them quickly or rashly. In our attempts to minimize or avoid the negative, things can get worse.

We also make decisions in ways that justify our choice most easily to others. The others may be people in close relationships, such as a partner, parents, children or other relatives, friends, work associates or bosses. They may also be neighbors or community members with whom we interact more casually. The fourth goal relates to choices that are seen as ways to define or affirm our identity.

As professionals, we are involved in helping individuals or families learn to make good decisions about health, money, or personal relationships. It is important for us to remember that not only do we need to understand that there may be values and preferences different from ours that are guiding others’ choices, they may also be contending with different decision-making goals. Individuals and families will make different decisions, have different judgments about them, and pay different market prices based on the goals they use. Helping clients clarify their values, preferences and decision goals will enable them to make choices that serve their needs better.

Kahn, B. E. (2005). The power and limitations of social relational framing for understanding consumer decision processes. Journal of Consumer Psychology, 15: 28-34.

What is raw milk? Milk from cows, goats, sheep, or other animals that has not been pasteurized. Pasteurization is considered to be one of the most important food safety practices and is used to treat about 99% of milk sold across the US. The most frequent food illness outbreaks from raw milk are from Campylobacter. These outbreaks are rare and happen in small numbers (1600 infections, 2 deaths in a 10 year span), yet they can be prevented through pasteurization.

Why choose raw milk? Some prefer the creamier taste and others believe its more nutritious because enzymes found in the milk are not destroyed from the high heat of pasteurization. Yet, according to the Centers for Disease Control and Prevention (CDC), pasteurization does not change the nutritional benefits of milk.

Raw milk sales are illegal in Ohio and its illegal to sell raw milk across state lines (unless it’s destined for pasteurization or aged at least 60 days). It is possible, however, to buy a share of a cow from a farmer, similiar to how Community Supported Agriculture (CSAs) operate. Also, raw cheese (unpasteurized) is available because it’s been aged 60 days first. High-risk populations, like pregnant women, women who are nursing, and children are discouraged from consuming raw milk or raw milk products like cheese and yogurt as a precaution against food borne illness.

Read more about the pros and cons on the CDC  and Farm to Consumer websites.

If your house was anything like mine growing up in the teenage years, there were many heated arguments, often over homework, chores, and curfew.  Perhaps the issues are different in your house with teens, however, the situation is probably similar.  These situations can be very stressful and frustrating (to put it lightly) for both parents and teens, however, new studies show th
In the study, the parents who listened to their kids found that the kids often listened to the parents as well.  Both were acutally trying to persuade each other to come to their side, or see their point.  It didn’t necessarily mean that the parent always backed down, but it validated the teen by the parent being willing to hear them out.at these arguments are an important part of development and may actually serve as a critical training ground for adolescents. Though arguments happen in all families, the way that parents handle the arguments can actually make a difference in the teen.  Researchers found that parents who were willing to listen to their child and engage them in conversation about the issue that is bothering them had teens who fared better when it came to peer pressure from their friends.  By allowing teens to express their opinions and try to persuade their parents to change their mind teens then took those skills and that confidence into their peer world.  On the flip side, parents of teens who felt it was pointless to argue with their parents, or who were often shut down by their parents, tended to back down in arguments or pressure from their peers.

So the next time a heated argument comes alive in your house, try to step back and listen, knowing that the things you are teaching your child may be bigger than the issue at hand.

You can read an NPR article on this study here, or see the full study in the journal Child Development here. 

Roses are the traditional flower gift given on Valentine’s Day. They symbolize love and passion, particularly the color red. It stands to reason that many wives and girlfriends will receive red roses on February 14th. That being said, all you guys getting ready to purchase flowers might want to consider other color choices. Heck, you might even want to consider a different kind of floral gift altogether.

What kind of message might you send with another color choice? Every rose color conveys a different symbolism. White roses signify innocence, yellow roses signify friendship and joy, and pink roses signify gratitude, admiration, and appreciation. A little less common, but still appropriate, are purple or lavender, which signify enchantment and/or love at first sight, and orange, which signifies enthusiasm and desire. If you want to cover all of your bases, try getting the mix of pastels. It’s stunning.

However, if you or your “sweetie” is the practical type, you might want to invest in a flower that has more staying power. I have to admit that as much as I like roses, I hate the fact that the short life span of roses doesn’t equate with the expense. If someone is going to spend $20-30 on a floral gift for me, I would much rather receive something that lasts more than a week. Here are some long-term options for you to consider.

Hydrangeas
I love hydrangeas in the garden. They are a beautiful, showy bush-type plant that comes primarily in white, pink, or blue. Picking out a hydrangea from the garden center would definitely rate high on the satisfaction scale for a woman who loves to garden or have a beautiful garden. Since this plant is not currently available for local purchase, you might have to order one online and let the company deliver it when planting times are appropriate. You could purchase a cheap silk hydrangea to give on Valentine’s Day, with the information in a card about the “real deal” coming later in the spring.

Daffodils, Hyacinth, or Tulips
I know what you’re thinking. These don’t last much longer than cut roses. But the bulbs can be dried and saved to plant outside, thereby generating spring beauty for years to come. It’s the gift that keeps on giving. Also, spring bulbs that have been forced to bloom early can help abolish the winter doldrums. Bringing daffodils or tulips into the house in mid-February sends a promise of warmer weather to come. If you want scent mixed along with beauty, go for the hyacinth. Their perfume is even better than roses, in my humble opinion.

Floral Houseplants
Violets are always a good choice, inexpensive (as low as $2-3), and relatively easy to maintain. They like indirect light and come in different colors, although dark purple is the most common. Cyclamen is inexpensive and a pretty choice. Anthurium (flamingo flower) produces a tropical-looking flower that comes in a variety of colors and grows large and showy. I have a Peace Lily (spathiphyllum) in an urn in my dining room and have found that it is much easier to grow than a fern (and a lot less messy). It is one of the Top 10 plants for naturally cleaning the air and helps eliminate “sick building syndrome.” Hint: You could buy the plant AND an urn for less than what you would pay for a dozen roses.

These are just a few suggestions to get you started. My advice is to just go to the garden center and look around. It is a warm, wonderful way to spend a lunch break or a few minutes after work getting ideas. The staff will be glad to answer questions about the care and feeding of whatever plant you purchase. And remember, it’s the thought that counts, not the amount spent. In these tough economic times, you can be thoughtful and frugal. Happy Valentine’s Day!

Written by:

Donna Green

Family and Consumer Sciences Educator

Ohio State University Extension