Click here for a printer friendly .pdf newsletter

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 fruit

• Watch 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!

         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!

~ 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 ~

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 

~ 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 ~

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: