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Solutions, Not Excuses

November 21st, 2014 Posted in Uncategorized

“It’s snowing.” “The dog ate my shoes.” “My walking partner moved.” 

Dump the barriers to active living.  Focus on solutions instead! 

  • “No time”.  Fit active living “in between”; even 10 minutes here and there make a difference.  Try for 60 minutes daily.
  • “Sweating ruins my hair.”  Enjoy rigorous activity after work or on weekends when you can “let your hair down.”
  • “Too tired.”  Moving more just may boost your energy and release tension.
  • “Too old to start.”  You’re never too old!  Do whatever matches your skill and interest.  Work up from slow walking to moderate walking to brisk walking.
  • “Not athletic.”  That’s okay.  Do what “moves” you; an active hobby, home repairs, dog walking.
  • “No place to exercise nearby.”  You can walk nearly anywhere:  around the parking lot, down the corridor, in a park.  Or march in place, swinging your arms, while you watch your favorite TV show.
  • “Healthy and trim without it!”  Remember:  Being trim or having a BMI of 18.5 to 25 isn’t necessarily being fit.  Regular physical activity lowers risk for many health problems.

Any of these excuses sound familiar?  If not, jot down your excuses and commit to finding a solution for each!

Brought to you by the Healthy Eating and Active Living Coalition of Pierce County Source:  365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS

The Family Table

October 23rd, 2014 Posted in Uncategorized

Can you get your family together at mealtime at least a few times a week?  Research shows that family meals promote healthier eating—more fruits, vegetables, and fiber; less fried food; often fewer calories.  And they do far more than put healthful food on the table.

In our haste to get meals prepared, we may forget that mealtime gives time to talk, listen, and build family relationships.  And it’s a chance for parents to be good role models for healthful eating. 

Thanksgiving week and National Family Week—a great time to enjoy at least one meal together as a family!  Try to make it routine. 

  • Set a regular family mealtime.  Pick a time together.
  • Enjoy more table time, less cooking time.  Make quick, simple meals (even a sandwich, fruit, and milk) to give more table time together.
  • Turn off the TV.  Focus mealtime on family talk.
  • Keep table talk positive.  Everyone gets to talk and to listen.  Sitting around a table, not side-by-side at the counter helps.
  • Keep table time realistic—not so long that the pleasure goes away. 

Brought to you by the Healthy Eating and Active Living Coalition of Pierce County Source:  365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS

Health E-Advice

September 18th, 2014 Posted in Uncategorized

Need instant nutrition information?  E-nutrition advice is just a few mouse clicks away.  How do you know what is trustworthy when search engines list legitimate and less reliable sites side-by-side? 

Media savvy doesn’t apply just to magazines, newspapers, TV, radio, and books.  Exercise the same healthy skepticism you would with any resource.  To judge nutrition cyber-advice: 

  • Identify the website sponsor and the sites it links to.  Suffixes offer a clue to the source:  .org (associations), .edu (educational institutions), .gov (government), .com (commercial).  To appear credible, any website may hyperlink to expert sites.  Commercial (.com) sites, with a marketing focusing, may—or may not—offer credible information to educate consumers. 
  • Check for updates.  Reliable sources are updated frequently.

(Less reliable sources may be too.) 

  • Ask for an expert critique.  A registered dietitian (RD) or dietetic technician, registered (DTR) can give you a science-based perspective.  
  • Determine the website’s main objective; is it education or primarily advertising? 

To findscience-based online advicequickly, use a gateway, linked to many responsible organizations and websites. 

  • U.S. Government:  www.healthfinder.gov  and www.nutrition.gov
  • Academy of Nutrition and Dietetics:  www.eatright.org

    Brought to you by the Healthy Eating and Active Living Coalition of Pierce County Source:  365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS

Bag It!

August 27th, 2014 Posted in Uncategorized

Imagine your alarm goes off.  You stretch, then race to get ready for the day.  How will you pack your family’s lunches?

 During back-to-school, back-to-work season, get creative with healthful pack and go lunches. 

  • Hand-y.  Finger foods are easy to eat:  sandwiches, wraps, pita pockets.  Go beyond sandwiches:  string cheese or hummus with veggie sticks.
  • Crunch in your lunch.  Tuck in crisp raw vegetables (peppers, celery, carrots, zucchini, broccoli), fresh fruit (tangerine, apple, grapes, pear), whole-grain foods (crackers, popcorn, pretzels), and nuts.
  • Add some fun:  baked chips, oatmeal cookies, trail mix.
  • Heaviest on bottom:  Pack juice, whole fruit, yogurt, pudding cups, and other heavy items on the bottom so they don’t crush the other foods.
  • Chill out.  Use an insulated bag with cold packs to keep food cold and safe.  Freeze juice or bottled water for double duty:  chilling and drinking.  (No need to rely on vending machine soda.)
  • Surprise!  For kids, tuck a puzzle, cartoon, or note inside, to say you care.

     Brought to you by the Healthy Eating and Active Living Coalition of Pierce County Source:  365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS

Breastfeeding: A Winning Goal for Life!

August 1st, 2014 Posted in Uncategorized

World Breastfeeding Week will be celebrated worldwide 1-7 August 2014.  Infant feeding is one of the most important decisions a family can make.   Research shows that babies who receive only breastmilk for the first six months of life are healthier.  Mothers benefit from breastfeeding with a decreased risk for breast and ovarian cancers.

To reach breastfeeding goals, mothers need a team of helpers and healthcare professionals to support them.  So how does WIC support and encourage the breastfeeding mom?  During pregnancy, moms receive breastfeeding education.  WIC provides nutritious foods during pregnancy and after the birth of her child.  Pierce County WIC also has a Peer Breastfeeding Program.  Peers are ‘moms helping moms’.  They have personal experience with breastfeeding and receive training to support other moms during pregnancy and after delivery.

When mothers are able to reach their breastfeeding goals, they contribute to a healthier Pierce County!

Think Summer; Think Melon

July 21st, 2014 Posted in Uncategorized

Imagine:  a blistering hot day with a slice of sweet, juicy watermelon—or an icy, thick smoothie made with fragrant cantaloupe or honeydew melon!

Melons are treasure troves—with more health-promoting benefits than simply water in the melon.  Known for their beta carotene and vitamin C, melons have vitamin B6, potassium, magnesium, and thiamin, as well as fiber.  Watermelon also has plenty of cancer-fighting lycopene.

For fresh quality and best flavor, pick a watermelon heavy for its size, with a dry, brown stem.  Thump it; the low-pitched sound suggests full, juicy flavor, pick cantaloupe with a fragrant perfume, netting on the rind, and a few tiny cracks near the stem.

Make your day “summer perfect” with melon!

Brought to you by the Healthy Eating and Active Living Coalition of Pierce County Source:  365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS

Pack a Healthful Picnic

June 23rd, 2014 Posted in Uncategorized

What’s for tonight’s dinner?  Why not pack a picnic cooler before work, so it’s ready to go when you are.

 * Keep  clean.  Bring hand wipes or sanitizer, a clean tablecloth, and separate utensils for preparing and for eating.

* Keep cold food cold.  If perishable (meat, poultry, fish, eggs, mayonnaise), keep your food in a chilled cooler.  Don’t store your cooler in a hot car.

* Keep bug free.  Put food in well-sealed containers.

 This summer, remember to make your picnic simple, safe, and savory.

 * Go vegetarian:  a hearty salad (beans, cooked rice or pasta, and chopped vegetables, tossed with herb vinaigrette), peach or mango, and breadsticks.

* Keep it easy:  several cheeses, hearty whole-grain bread, grapes and berries, zucchini sticks, and calamata olives.

* Toss it there:  canned tuna, canned pineapple chunks or mandarin oranges, chopped bell pepper, banana slices, toasted almonds, chives, and low-fat mayonnaise (a small jar, unopened) served on fresh greens.  (Tip:  Remember the can opener.)

* Remember drinks:  juice or water, perhaps frozen ahead to stay cold as they melt.

 Brought to you by the Healthy Eating and Active Living Coalition of Pierce County Source:  365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS

PUBLIC HEALTH GREATFUL FOR UNITED WAY FUNDING

June 13th, 2014 Posted in Uncategorized

The Pierce County Public Health Department has recently been notified that it will receive a grant award from United Way St. Croix Valley. This marks the eighth year these grant dollars have been received for use toward the Families First (FF) program. As in the past, this money will help support and sustain the FF program which is a continuation of the Prenatal Care Coordination (PNCC) program. Public Health Nurses schedule up to four supportive parenting visits with families previously enrolled in PNCC, beginning within two weeks of birth, and continuing until the baby is six to nine months old. The baby is assessed for growth and development, the mother’s recovery from childbirth is reviewed, reading-level-appropriate education material is provided, and concerns are addressed at each visit. Additionally, referrals to community resources are made as appropriate. Each visit is meant to support the parent in their new role, teach positive parent-baby interactions, provide resources and information (e.g., growth, development, feeding, immunizations, safety, etc.) for the parent, and address any parental concerns.

United Way St. Croix Valley serves the residents of Pierce, St. Croix, Burnett, and Washburn Counties. For further information on United Way please go to www.unitedwayst.croix.org and for information on Pierce County Public Health services visit www.pierce.wi.us, select Public Health Department or call (715) 273-6755.

New Location for the River Falls Public Health/Reproductive Health Office

June 5th, 2014 Posted in Uncategorized

The Pierce County Public Health Department is pleased to announce that the River Falls office has moved to a new location at 1234 South Wasson Lane.  The new office is handicap-accessible, features an exam room and three private offices to provide confidential counseling and health care.

The River Falls office primarily offers confidential reproductive health services including:  providing education and supplies of all FDA-approved contraceptive methods, pregnancy testing with options counseling, physical exams for men and women (including cervical cancer screening for women), STI testing/treatment, and HIV counseling and testing.  Staff is available to help clients enroll into Family Planning Only Services (FPOS), an income-based program offered by the State of Wisconsin to help men and women with their family planning care and needs.   Immediate or “same day” coverage for FPOS may be available for those who qualify.   Pierce County has been providing family planning services since the early 1980’s.  To schedule an appointment or for more information, please call the River Falls office at 715-425-8003.

Other services offered at the new River Falls office include immunizations, WIC and Prenatal Care Coordination.  Please call 715-273-6755 for more information.