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September & October |
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Click here for a printer friendly .pdf newsletter Newsletter Topics
*** NEW – Healthy Lifestyles Knowledge Quiz ***
Nutrition & You: How to Order a Healthy Salad?Health & Fitness: Change the Way You CommuteFood Safety & Quality: Wild vs. Farm-Raised SeafoodSenior Corner: Focus on Flexibility
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Healthy Lifestyles Knowledge Quiz (answers in newsletter)1. What age does your metabolism naturally start to decrease?
2. Which is healthier to include in your daily nutritional intake – carbohydrates or proteins?
3. What are considered healthy cholesterol numbers? Nutrition & You ~ How to Order a Healthy Salad?
 Many of us believe that if we order a salad in a restaurant, we’re automatically making the healthier choice! In fact you could be ordering one of the highest caloric items on the menu! With all the variety of toppings and “extras” the restaurants throw on top of a healthy bed of greens, they can include an additional load of fat and calories. A well-built entrée salad provides a variety of nutrients – fiber for digestive and heart health, protein to satisfy and keep you full, and a variety of minerals and vitamins.
What healthy choices can you make when ordering your salads or creating them at home?Add lean protein – sliced grilled meats, chopped hard-boiled egg, beans, nuts, or drained, water-packed tuna.Use fruit – dried, canned, or fresh fruitWatch the dressing choice – vinaigrettes (balsamic, raspberry, ginger-sesame) with a small bit of extra virgin olive oil and some sesame seeds = yummy!
Health & Fitness ~ Change the Way You Commute
The end of the summer has hit and back to school and work we go! We are adding back into our weekly schedules: activities/meetings/ practices/games, and finding time for our own fitness is getting more and more challenging! Why not start by changing the way you commute to work and/or school? Biking or walking to work instead of using your car can lower your carbon footprint, save money on gas, help you lose weight, and fit that workout into your busy schedule! For example, if you commute by bike 30 min. to work and back at a moderate pace, you will burn approximately an extra 250 calories. If you commute five days/week, you’ll burn an additional 1250 calories/week with no other changes to your schedule!
Currently, only about 15% of kids walk or bike to school (Dept. of Health and Human Services). Get your friends and family involved in working with officials in your community to make it safer and easier for more children to ride their bikes. Demand designated bike lanes in your city, or coordinate shifts with other parents to chaperone trips to and from school or athletic practices.
Encourage your employer to offer health and wellness incentives for employees that commute in a non-traditional way; possibly a discount on health-insurance rates, local gym membership, credit towards a bus pass, etc. So toss those car keys aside and attain additional health benefits as a result!
Food Safety & Quality ~ Wild vs. Farm-Raised Seafood There exists loads of scientific-based information on why including seafood in your regular diet is a healthy choice. Fish is low in saturated fats and sodium and is the main source of the heart healthy and cholesterol lowering omega-3 fatty acids. The American Heart Association recommends eating a variety of seafood twice/week. In our existing economy, everyone is looking to “save a buck” and a common question is whether to spend the extra money in the supermarkets on wild seafood or is the farmed-raise seafood as healthy of a choice? The answer remains a bit unclear as both wild and farmed-fish have their pros/cons. I have listed some data below:
Wild Seafood ~ Though seen as being a healthier and tastier choice, there are some concerns over the environmental contaminants showing up in many wild species of fish. The Center of Disease Control and Prevention has found high levels of mercury in a variety of species, primarily from atmospheric fallout from coal-fired power plants. In addition, many modern fishing practices, such as bottom trawling, promote further dangers to the water ecosystem and ocean life (Environmental Nutrition, Sept. 2009). What does this mean for you? Eat in moderation the predatory species that have long life-spans (tuna, swordfish, shark, and Chilean sea bass) that contain the higher levels of mercury and other pollutants and are also the most endangered. Some of the more commonly eaten seafood lower in mercury are: shrimp, canned light tuna, salmon, pollock, catfish, clams, scallops, and oysters.
 Farmed Seafood ~
There are quite a few farmed-raised species that are raised under environmentally-friendly conditions which reduce exposure to harmful contaminants. Farmed catfish, rainbow trout, carp, tilapia, and shellfish are not as mass-produced, more efficient to raise, and the conditions are considered to be eco-friendly (Worldwatch Institute.org). However, Atlantic salmon farms are usually farmed in large-scale, densely packed pens that can pollute the fish with waste and chemicals. In 2005, the European Food Safety Authority, stated “The limited data available indicate no consistent differences between wild and farmed fish. Long-term control of pollutant emissions to the environment is the only way to reduce contaminant levels in wild fish. Fish farming offers the possibility of managing contaminant levels”. Scientific studies suggest the health benefits of eating seafood are greater than the risks associated amid farmed vs. wild fish as long as the seafood is low in mercury (FDA). Healthy Lifestyles Knowledge Quiz Answers:
1. Age 24 – We start losing ½ lb. of muscle each year with inactivity which will in-turn decrease our metabolic rate. So USE it or LOSE it!
2. Both! – Complex carbs. provide our bodies much needed energy and enable our organs to function properly. Proteins are the building block of our muscles and keep our immune system healthy. Remember both in moderation is the key.
3. Total Cholesterol = < 200
HDL (good cholesterol) > 40
LDL (bad cholesterol) < 100
Senior Corner~ Focus on Flexibility
We are a society of quick-fixes, rushed schedules, and wanting results sooner rather than later. We go on our walk/run, maybe complete some strength training exercises, and often leave out the most important part of the workout…stretching! Below are a few key points on why stretching matters and recommendations on how to stretch correctly:
Stretching increases flexibility of your soft tissues (muscles, tendons, ligaments), which in turn improves range of motion of your joints and helps with balance.Stretching improves circulation to muscles helping to speed recovery after muscle injuries.Stretching relieves stress that can build up in muscles from tension.
To stretch correctly:Target major muscle groups.Warm-up first – DO NOT stretch cold muscles, and always stretch when done with exercise.
Pace yourself – hold stretch for 15-20 seconds and repeat.Do not bounce! Bouncing can cause small tears in the muscle.Expect to feel a bit of tension while stretching, but not pain.Relax and breathe.Stretch often!
Go Out and Be Healthy! |
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Last Updated on Thursday, 10 September 2009 22:34 |
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July/August |
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Nutrition & You ~ Addicted to Sweets? Have a sweet tooth that you can’t control? Want to have that dessert with every meal and/or snack? Not to worry…many of us struggle with satisfying those constant cravings, the key is moderation and swapping out some of your favorite sugar-filled treats for some tasty lower-calorie options. AVOID: Ice Cream TAKE HOLD OF: Sorbet (Sorbet is a tasty cold treat during the warm summer months with ¼ the amount of calories). AVOID: Cookies TAKE HOLD OF: Biscotti (Love your cookies with milk and coffee? Try dipping biscotti in your beverages instead of those Oreos. Biscotti often is made with whole grains and nuts…making this sweet snack a healthy choice). AVOID: Candy Bar TAKE HOLD OF: Strawberries Dipped in Dark Chocolate(Chocolate cravings seem to be a common occurrence amongst most. Many candy bars will max out your daily caloric intake from fat calories. Try grabbing a handful of strawberries at only 50 calories/cup, then add a small drizzle of dark chocolate to satisfy your chocolate craving and provide you with additional antioxidants). Health & Fitness ~ The Low-Down on Cholesterol ? “GOOD” FAT & HDL (High-density Lipoproteins) ¡ Fats are important to include in your diet (Polyunsaturated – Omega-3 & Monounsaturated). Good fats help to lower total cholesterol and LDL, while raising HDL levels (returns cholesterol back to liver for disposal). Good fats also help your brain and nervous system grow, gives you energy, protects your vital organs, reduces chance of cardiovascular disease, and helps your body use some of the vitamins you eat. Ø Find good fats in fish, vegetable oils, nuts, and avocado. ? “BAD” FAT & LDL (Low-density Lipoproteins) ¡ Saturated and trans fat and LDL’s should be limited in diet. This type of fat clogs arteries with plaque, raising overall cholesterol and LDL, which in turn increases blood pressure and risk of heart disease. Ø Find bad fats in certain cuts of meat, high-fat dairy products, certain seafood, egg yolks, baked goods, some packaged foods, fried foods, and stick margarine. ? Keep total fat intake between 20-35% of total calories. ? Keep total cholesterol less than 200mg, with LDL less than 100mg and HDL greater than 40mg. Food Safety & Quality ~ Love to Grill?? Summer is in full swing and one of the first items on our list is to get our grills ready to go for all of those backyard bbq’s! Grilling does cut down on the amount of additional fat needed to prepare our food, however there are a few items to remember to make sure we are paying attention to before, during and after we fire up those coals! 1. Wash your hands before, during and after handling food. Pack hand sanitizer for times when soap and water aren’t available. 2. Scrub the grill with hot, soapy water before and after use to remove burnt-on foods. 3. Keep coolers stocked with ice to keep the raw meat from getting too warm during transport. 4. Marinate meat in plastic ziploc bags in the refrigerator or ice-filled cooler to avoid transferring bacteria through the marinade brush. If using a brush, use a separate one for raw and cooked meats, or wash in hot, soapy water between uses. Bring leftover sauces to a boil before reusing them on cooked meats. 5. Always use a meat thermometer to make sure meats (including ground meats) are cooked to a safe internal temperature. 6. In temperatures of 90 deg.F or above, perishable food items should not sit out of refrigeration for more than ONE hour. (American Dietetic Association) Senior Corner ~ Spot Malnutrition Warning Signs Good nutrition is critical to senior health, but many older adults do not eat right. As we age, we are more susceptible to numerous health problems related to an inadequate diet. Knowing the causes and danger signs of nutrition problems, as well as taking steps to ensure a diet rich in protein and other necessary nutrients, is critical in maintaining senior health and strength. Often the cause of malnutrition isn’t a single event, but a cascade of difficulties that can include physical, social and psychological issues. Physical Causes: v Chronic illness, trouble chewing and swallowing, nursing home or hospital stay, trouble absorbing nutrients, medications that suppress appetite, and diminished taste and smell. Social and Psychological Causes: v Limited income, depression and loneliness, alcoholism, reduced social contact, and restricted diets due to other health issues. Signs of Malnutrition: v Weight loss, poor wound healing, easy bruising, loss of appetite, low protein levels (leads to low energy levels), depression. How to Help: v Enrich diets (add protein to snacks), spice up food to help it taste better, plan between-meal snacks, add nutritional supplements to ensure vitamin/mineral intake, involve family doctor to screen for nutrition problems, make meals social events, and encourage regular exercise. (Mayo Clinic) Go Out and Be Healthy! |
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Last Updated on Wednesday, 15 July 2009 23:22 |
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May/June |
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~ Enhancing the quality of life for the people of Idaho by helping to improve their lives through research based education and leadership development focused on issues and needs in the areas of Health & Nutrition, Fitness, Food Safety and Quality ~ Newsletter Topics ~ Nutrition & You: High Fiber Foods ~ Health & Fitness: May 2009 is National Physical Fitness & Sports Month ~ Food Safety & Quality: Avoiding the Swine Flu ~ Senior Corner: Keeping Your Eyes Young Nutrition & You High Fiber Foods ~ Studies show that diets high in fiber may reduce your risk for certain cancers, diabetes and heart disease. Pay attention to nutrition labels to find out exactly how much fiber is in your favorite foods. Recommended fiber intake for women is 21-25 grams/day, and for men, 30-38 grams/day. Here’s a look at the fiber content of some common foods: Fruits ~ Avocado, 1 med………………………8.5g Dried Figs, 5………………………….8.5g Pear…………………………………….5.0g Apple, med…………………………….4.0g Blueberries, 1 cup…………………….3.9g Prunes, dried………………………….3.0g Vegetables ~ Peas, 1 cup…………………….8.5 g Artichoke, 1 med……………..6.5g Baked Potato, med…………..4.5g Corn, 1 cup……………………3.0g Broccoli, ½ cup cooked………2.3g Legumes & Nuts ~ Lentils, 1 cup cooked…………………………..15.5g Black Beans, canned, 1 cup…………………..15.0g Refried Beans, 1 cup…………………………...13.5g Garbanzo Beans, canned, 1 cup……………..10.6g Baked Beans, 1 cup……………………………10.4g Almonds, 24 nuts………………………………..3.3g Grains ~ High Fiber cereal……………………………..5-14.0g Whole Wheat pasta, 1 cup………………………6.0g Wheat Bran, ¼ cup………………………………6.0g Whole Wheat bread, 1 slice…………………..2-5.0g Quinoa, ½ cup cooked……………………………5.0g Oatmeal, 1 cup……………………………………4.0g Brown Rice, 1 cup cooked……………………….3.5g Health & Fitness ~ New!! Presidential Proclamation of May as National Physical Fitness and Sports Month 2009 As the weather is starting to warm up and we are all itching to get outside and be active, there are many ways to add physical fitness activities to your daily lives! Not only does being physically active improve your overall health and wellness, it will reduce your daily stress and increase your quality of life! Our nation is facing a rise in chronic diseases (Type II Diabetes, Heart Disease) in both adults and children due to an increase in overweight/obesity rates. Regular physical activity can improve bone health, muscular fitness, blood cholesterol levels, blood pressure levels, and overall body image. Physical activity also gives people the opportunity to have fun, enjoy the outdoors, and be with family and friends. All members of our community can take steps to promote physical fitness. Depending on your abilities, all of us can try to be healthier by, for example, walking or biking to work, being active during free time, and eating healthier meals. The Department of Health and Human Services’ Physical Activity Guidelines for Americans (2008) are designed to help Americans, ages 6 and older, to engage in physical activity that can be incorporated easily into their daily lives. To access the guidelines and start your own personal goal towards a healthier and more active life, visit: www.health.gov/paguidelines. To encourage attention to physical fitness, the President’s Council on Physical Fitness and Sports sponsors the National President’s Challenge, a six-week competition to determine America’s most active State. The Challenge extends from May 1 through July 24 this year. If you would like to register for the Challenge, visit www.presidentschallenge.org to begin recording activity to help Idaho win this year’s competition! (The White House Press Office) So get out and be active your way and enjoy being healthy!! Food Safety & Quality ~ Avoiding the Swine Flu With the recent international scare of contracting the Swine Flu/H1N1 Flu, this has provided a perfect platform for reminding all ages of the HUGE importance of thorough hand-washing! In addition to hand-washing education, there are other necessary steps to take to avoid contracting ANY strain of flu and more importantly, staying healthy: - Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
- Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hand cleaners are also effective.
- Avoid touching your eyes, nose or mouth to reduce spreading of germs.
- Stay home if you get sick.
(Center of Disease Control) Hand washing tips from U of I Germ City: ? Wet hands using warm running water. ? Use soap and scrub for 20 seconds (sing Row, Row, Row Your Boat 2X ). ? Rinse with warm, running water. ? Dry with a paper towel. ? Use the towel to turn off the faucet and open the bathroom door. ? Discard used towel. Senior Corner ~ Keeping Your Eyes Young ~ 1. Eat 5-9 servings a day of fruits and vegetables, especially leafy greens (high levels of lutein). 2. Eat fish (salmon for Omega-3 fats) at least 2x/week. 3. Lose excess weight (can lead to macular degeneration – reduction of vision). 4. Limit simple carbohydrates that can raise blood sugar quickly (sugars, white rice, white flour). Stresses metabolism due to excess blood glucose levels. 5. Take a multivitamin to ensure intake of Vitamin D (helps to prevent loss of vision). |
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Last Updated on Thursday, 18 June 2009 21:34 |
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April |
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~ Enhancing the quality of life for the people of Idaho by helping toimprove their lives through research based education and leadershipdevelopment focused on issues and needs in the areas of Health &Nutrition, Fitness, Food Safety and Quality ~ Nutrition & You Choosing the Leanest Meats: The numbers listed are for 4 oz. of meat (cooked, skinless poultry or carefully trimmed beef, pork, and veal). ~ USDA Meat Calories Sat. Fat (g) Total Fat (g) Turkey Breast | 153 | 0 | 1 | Lean Ground Turkey Breast | 146 | 0 | 1 | Chicken Breast | 186 | 1 | 4 | Veal leg, top round | 170 | 1 | 4 | Beef eye of round | 182 | 2 | 5 | Beef top round | 226 | 2 | 6 | Beef bottom round | 200 | 2 | 7 | Pork Tenderloin | 211 | 3 | 7 |
Health & Fitness – April is National Youth Sports Safety Month To help promote healthy development of our youth, and to keep them physically active and involved in sports for life, we need to be aware and committed to reducing the number and severity of injuries sustained in these activities. Most sports injuries are preventable, and can be avoided with updated education and guidelines for participation. Suggested events to hold in your community to promote youth sports safety include: 1. Safety Equipment Checks: Organize a safety equipment check with a certified athletic trainer. Invite local youth sports teams to have the trainer check their equipment to make sure it fits properly and is in good condition. 2. Sports Medicine Lectures: Invite local sports medicine professionals to give presentations. (A sports medicine professional is defined as a health care professional with additional training in sports medicine.) Suggestions for topics include: Emergency Plans and Protocols, Recognition of Injuries, Sports Safety, Overuse Injuries, How to be a Supportive Parent, Conditioning, Steroids, Drug and Alcohol Abuse, A Healthy Approach to Sports Participation, Safety Equipment, Nutrition for Sports, and How Coaches Can Be A Positive Role Model.
3. Pre-participation Physical Exam Clinics: Organize a clinic with sports medicine professionals to screen youngsters for physical disabilities and limitations that would increase their potential for injury before starting a sports program. 4. Coaching Certification Workshops: Hold First Aid/CPR certifications and coaching education workshops for recreational and interscholastic coaches. Suggested national coaching education programs include: American Red Cross/USOC Sports Safety Training, American Sport Education Program (ASEP), Program for Athletic Coaches Education (PACE), National Youth Sports Coaches Association (NYSCA), Basic Amateur Sports Injury Care (BASIC). 5. Special Events: Create a sporting event such as a walk, bicycle outing, or competition. Hold pre-event and post-event clinics teaching youngsters how to warm-up, stretch, cool down, and participate safely. 6. Video Showings: Schedule video presentations at community recreation centers and schools on sports safety. 7. Conditioning Workshops: Have certified weight training instructors and athletic trainers hold workshops for athletes to teach them how to get in shape safely. (National Youth Sports Safety Foundation) Food Safety & Quality What To Do With Leftover Easter Eggs? You’ve bought, boiled, colored, dyed, hid, found…and now have a few dozen pink and green and yellow eggs in your refrigerator. In these tough economic times, all of us are "saving" more and attempting to be a bit thriftier. So…do you need to throw all of those holiday treasures away? Not necessarily….if you followed a few "egg safety" tips:
Dyeing Eggs: After hard cooking eggs, dye them and return to the refrigerator within 2 hours. If eggs are to be eaten, use a food-safe coloring. Make sure and wash hands before AND after handling eggs! Blowing Out Eggshells: As some eggs do contain Salmonella, use caution when blowing out the contents to hollow out the shell for decorating. Use only eggs that have been kept refrigerated and are uncracked. To destroy bacteria that may be present on the surface of the egg, wash the egg in hot water and then rinse in a solution of 1 tsp. liquid chlorine bleach per ½ c. water. After blowing out the egg, refrigerate the contents and use within 2-4 days. Hunting Eggs: Hard cooked eggs must be prepared with care to prevent cracking the shells, which could allow bacteria to contaminate the inside. Eggs should be hidden in places that are protected from dirt, pets, and other sources of bacteria. The total time for hiding and hunting eggs should not exceed 2 hours. Once found, the eggs should be re-refrigerated and eaten within a week of cooking. Senior Corner How To Keep Your Brain Young: 1. Exercise – aerobic exercise helps to reverse the shrinkage of memory regions in the brain. Strength training builds the connective/soft tissue supporting the joints, helping to prevent severe injury due to falls. 2. Keep Tummy Fat Down – the deep layer of visceral fat will produce hormones that result in higher insulin levels, a cause of Type II Diabetes, which is closely related to dementia. (Harvard School of Public Health) 3. Low Blood Pressure – prevents risk of strokes (blocked or burst blood vessels that kill brain cells by cutting off their supply of oxygen). 4. Drink Coffee/Tea – caffeine is an anti-inflammatory, and Alzheimer’s is a disease of inflammation of the brain. 5. Train Your Brain – stay mentally and socially engaged in activities that "work-out" your brain (memory games, concentration games, maintaining friendships, musical instruments, artistic hobbies). |
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Last Updated on Monday, 27 April 2009 21:48 |
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March |
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~ Enhancing the quality of life for the people of Idaho by helping to improve their lives through research based education and leadership development focused on issues and needs in the areas of Health & Nutrition, Fitness, Food Safety and Quality ~
Nutrition & You ~ March is National Nutrition Month!! Making Healthy Choices: Ø Choose nutrient-dense foods. Ø Choose lean meats/poultry without skin. Ø Select fat-free/low-fat dairy products. Ø Cut back on foods containing partially hydrogenated vegetable oils. Ø Reduce trans/saturated fats. Ø Cut back on beverages/foods with added sugars (sucrose, glucose, high fructose corn syrup). Ø Choose and prepare foods with little or no salt. Ø If you drink alcohol, drink in moderation (one/day for women, two/day for men). Ø Focus on getting 2-3 qts. of water/day through food/beverages. Ø Eat smaller portion sizes (use your hand as a guide). Ø Access MyPyramid Menu Planner at www.cnpp.usda.gov to help plan out healthy meals and to show exactly how your meals stand up to the Food Pyramid recommendations. Health & Fitness Benefits of a Physically Active Lifestyle
Physiological Benefits ¡ Increased muscular, tendon, and ligament strength. ¡ Well developed musculo-skeletal system (help to prevent injuries).
Physical Benefits ¡ Athletic Power – increased performance, movement speed & strength.
¡ Injury Prevention – maintain strong postural muscles, prevent overuse and soft-tissue injuries, maintain balanced muscle strength. Physical Capacity ¡ Utilize energy more effectively – muscles are our engines - be active for longer periods of time.
Metabolic Function ¡ Increased muscle mass/use = increased metabolic rate. ¡ Decrease overall blood pressure.
Physical Appearance ¡ Improved muscle gain = increased fat loss (muscles burn calories at a quicker rate). ¡ Lower body fat % reduces chance of heart disease.
Psychological Benefits ¡ Reduce stress, increase success, increase self-confidence and self-esteem, increase coordination & leadership skills.
Food Safety & Quality It has been estimated that each year 1.8 million people die as a result of diarrheal diseases and most of these cases can be attributed to contaminated food or water. Proper food preparation can prevent most foodborne diseases. World Health Organization's 5 Keys to Safer Foods: #1~ Keep Clean #2~ Separate Raw and Cooked #3~ Cook Thoroughly #4~ Keep Food at Safe Temperatures #5~ Use Safe Water & Raw Materials Senior Corner “Fiber” can often sound less than appetizing to most…and for many seniors, is hard to obtain from their regular diets. The Institute of Medicine recommends that people of all ages consume 14 grams of fiber for each 1,000 calories they consume. So…most adult women should aim to eat more than 20g of fiber each day, and men should strive for more than 30g/day. Just a few of the health benefits of consuming fiber are: reducing the risk of heart disease and cancer, maintaining a healthy digestive system, and a healthy weight. A few simple tips for how to build a high-fiber diet: ü Fiber-ful Breakfast from high-fiber cereals ü Fiber Snacks – whole wheat bread w/ peanut butter or apple ü Whole Grain Bread w/ pear slices and low-fat cheese ü Frozen Veggies are a great source of fiber and easy to prepare! ü Fiber in a Glass – fruit smoothie |
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Last Updated on Tuesday, 24 March 2009 23:18 |
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Healthy Lifestyles Newsletter
