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Nuts about Almonds

March 16th, 2015 Posted in Uncategorized

In a nutshell, just a single ounce of almonds (20-25 almonds) is flavor-packed, convenient, and good for you.

Here’s what’s inside:

  • Vitamin E:  protection from cancer, heart disease, and cataracts. (You get one-third of a day’s vitamin E from an ounce of almonds.)
  • Folate:  heart-health benefits, too, and it helps prevent birth defects.
  • Calcium, Phosphorus, and Magnesium:  a bone-building trio. Calcium and magnesium offer protection from hypertension, too.
  • Fiber:  an aid for digestion, it protects against cancer, heart disease, and other health problems, too.
  • Monounsaturated fats:  the type of fat linked to less heart disease risk.

Bonus: Almonds are cholesterol-free!

Three simple ways to enjoy almonds:

  • For a smoothie idea, blend in one tablespoon of toasted almonds for every cup of smoothie.
  • For a crunchy almond butter, process whole almonds with a touch of vegetable oil, salt, and sugar until nearly smooth.
  • For an easy add-in, toss slivered almonds on stir-fries, salads, and rice, or sprinkle on cereal, veggies, fish, yogurt, or ice cream.

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

March is National Nutrition Month

February 26th, 2015 Posted in Uncategorized

This month we celebrate “SPRING”!  It’s a time of anticipation.  The coldest days of winter are gone, and robins are seen about the yard.  The days are longer, and the snow melts.  During this time of change we focus our energy on plans for the future!

As you think about your life, decide to:

Make half of your plate fruits and vegetables.  Make at least half of your grains whole.  Switch to skim or 1% milk.  Vary your protein choices.

  • Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with a lower number.
  • Drink water instead of sugary drinks.
  • Make foods that are high in solid fats such as cakes, cookies, ice cream, pizza, cheese, sausages, and hotdogs—occasional choices, not every day foods.
  • Limit empty calories – those that have little nutrient value.

Be physically active your way.  Pick activities you like and do each for at least 10 minutes at a time.  Every bit adds up, and health benefits increase as you spend more time being active.

  • Children and adolescents: get 60 minutes or more a day.
  • Adults: get 2 hours and 30 minutes or more a week of activity that requires moderate effort, such as brisk walking. (

Cook Savvy—Fiber Up

January 28th, 2015 Posted in Uncategorized

Fiber is the broom that helps give your intestines a cleans weep. This plant substance multitasks, too.   A fiber-rich diet helps protect you from colorectal cancer, heart disease, diabetes, constipation, hemorrhoids and diverticulosisand perhaps helps you keep a trimmer waistline. 

How much do you need?  The daily advice is:  men, 30-38 grams; women, 21-25 grams, depending on age.  Kids’ needs are figured as age plus 5 (e.g., age 10+5-15 grams fiber). 

When you prepare food,make it a fiber-boosting day.

  • Be a bean counter.  Beans have at least 5 grams fiber per half cup. Add garbanzos to your salad, beans to chili, and any variety to veggie soups, stews, or pizza.
  • Enjoy skins. Edible peels on potatoes, apples, grapes, peaches and eggplant have more fiber than the insides.
  • Sneak fiber in.  Add bran or oatmeal to meatloaf, or ground flax seed to batter or dough.
  • Go for whole.  Use whole-grain ingredients: brown rice in stir-fries and pilaf, whole-wheat flour for half the flour in baked goods.
  • Boost veggies.  Add extra veggies to casseroles, pasta dishes, pizza, salads and sandwiches.
  • Boost fruit, too. Serve berries or whole fruit (edible skin on) over angel food cake, cereal, pancakes, salad and yogurt.


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 (Wiley2004),Roberta Larson Duyff, MS,RD,FADA,CFCS


January 2nd, 2015 Posted in Uncategorized
  • Colorless, Odorless, Radioactive Gas
  • Second Leading Cause of Lung Cancer
  • Radon can enter your home through the basement or foundation
  • Elevated in 1 of 15 Homes
  • Radon levels can vary in homes side by side (It doesn’t matter where you live)
  • If there is a problem it can be fixed but you won’t know unless you test for it 

Need anymore reasons to check your home today?

Radon test kits are available at the

Pierce County Public Health Department

412 West Kinne St., Ellsworth

Short term test kits are $15

Long term test kits are $25

For more information please call

the public health office at: 715-273-6755



Too Much of a Food Thing?

December 18th, 2014 Posted in Uncategorized

Imagine you’re scooping a bowl of ice cream, serving a plate of pasta, or making a perfect burger. Are your portions right-sized or super-sized? 

Not sure?  You’re not alone.  Research shows many consumers underestimate their portion sizes—and their caloric intake.  The causes may in part be cultural.  Restaurant supersizing, larger holders in new cars, larger dishes and cups—all contribute to our distorted ideas about portions.  In our hurry up society means we may overeat before our body cues say, “I’m full”.  It takes about twenty minutes for your brain to register you’re full.  

The portion savvy:

  • Know visual cues:

½ cup of cooked pasta/rice= size of a small computer mouse

2-3 ounces of meat, poultry, fish= a deck of cards

1 ½ ounces of hard cheese (cheddar) = two 9-volt batteries

1 cup dry cereal= a baseball

  • Compare portions to the package label’s serving sizes.  For your size portions, figure the calories.  Surprised?
  • Eat from a plate, not the package!  That way you’ll know how much you really eat.
  • Enjoy “slow food”.  Pay attention to your food—the flavors, the surroundings, and the amount you eat. 

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

“Dirty Dozen,” Gone for Good!

December 4th, 2014 Posted in Uncategorized

The “Word” about town is they didn’t like the “hot water” they were in, nor   “soap behind their ears”.  The town folk got together and “washed their hands of them”.  So “The Dozen” called it quits, and left the country.  It was an easy and quick solution!  But BEWARE:  They will try to return!

 Who are the “Dirty Dozen?”  None other than the:  Common Cold, Campylobacteriosis, E. coli 0157:H7, Fifth Disease, Giardiasis, Hepatitis A., Impetigo, Pink Eye, Pinworms, Salmonella, Shigellosis(If you are having a hard time pronouncing the names of these diseases, you don’t want them).

How can we prevent them from returning?  HAND WASHING!

  1. Turn on the faucet and get your hands wet with warm water.
  2. Apply some soap
  3. Wash for 20 seconds (Sing “Happy Birthday” through 2 times), between your fingers, under your nails, top/bottom of hands and wrists.
  4. Rinse with warm water
  5. Dry with a paper towel.
  6. Turn off faucet with paper towel.

 REPEAT AS NEEDED:  Wash your hands before eating, after eating, before making food, after using the restroom, after changing diapers, after playing with the dog/cat, after coughing, sneezing, or blowing your nose, after playing outside, and before and after changing contact lenses. 

Thanks partner!  Make sure your story has a happy ending!

Wintertime has arrived – a time for snuggling inside with family & friends

December 2nd, 2014 Posted in Uncategorized

It’s a time for sharing good times & doing fun things like playing board games or watching a favorite movie.

You could also be sharing germs!  (Not so nice)

Did you know that on each square centimeter of your skin there are about 1,500 bacteria, not just cold and flu germs but all kinds of “yucky things”!

The best way to prevent the spread of illness & disease is to wash your hands!

Consider all the human misery that could be avoided by handwashing!

Show your love – WASH YOUR HANDS!!

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