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Now It’s Your Turn

February 25th, 2016 Posted in Uncategorized

Over the past few months, Pierce and St. Croix Health Departments and hospitals have worked with stakeholders from across the two counties to identify three priority health issues for our region: mental health, obesity, and alcohol abuse.  Now we want to hear from you!  By participating in a community health dialogue, you will help us better understand how these issues impact your life and what our local health departments and hospitals can do to improve the health of our region.

What: Community Health Dialogue

Where: First Congregational Church, 110 North 3rd Street, River Falls, WI

Date: Thursday, April 7

Time: 6-8 pm

***A light meal will be provided.  Space is limited.

Please RSVP to Melanie Mertes at 715-273-6755 ext. 6568

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Stress-less Holiday

December 1st, 2015 Posted in Uncategorized

Are holiday expectations making you stressed? Are you tempted to eat your holiday cookies right away instead of saving them? Are seasonal time demands competing with your daily eating and exercise routine?

Here are some ways to cut holiday stress and keep control of your personal fitness:

  • Organize.  Plan ahead, keep to-do lists, combine errands. Save your holiday time and energy for what’s fun and festive.
  • Say “no” —- to problems you can’t resolve, to demands that exhaust you, to things you don’t enjoy, to tasks that aren’t yours, especially if your calendar is already full. You don’t need to organize food for the office party if you’re chairing a school fund-raiser!
  • Take care of you.  Eat smart, stay active, sleep enough. Staying fit gives you more energy and “cool” to deal with holiday stressors.  Avoid pressures from others’ expectations.
  • Expect setbacks; just move on. Your dog’s muddy paws will mess up your carpet just before party time.  Weather will delay guests.
  • Accept your limitations. You’re wiser to do less better than do more badly. You don’t have to make gingerbread ornaments just because you always have. You can host a crowd, but only if each guest brings a dish.
  • Do tough tasks first. Once done, their stresses are off your mind!    

 

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

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Fit Veggies In

November 10th, 2015 Posted in Uncategorized

Vegetables are a nutritional gold mine! So you may buy them. But by week’s end is your “garden-fresh” produce wilted in the fridge? Is it perhaps because you’re not sure how to prepare them, you don’t have the time, or simply that veggies are not in your meal routine?

Here are a few ideas for fitting veggies into your meals while they’re still fresh—and at their nutritional and flavor peak.

  • Go for more time-saving. Buy prewashed, cut-up vegetables.
  • Add extra veggies to convenience soup and stew. Mix veggies into chicken noodle soup; add canned beans or bell pepper to corn chowder.
  • Get creative with bagged baby spinach: on sandwiches, heated in soups, wilted in pasta or risotto, cooked as a pizza topper.
  • Tuck tomatoes and other chopped vegetables: in burritos, tacos, pita pockets, wraps.
  • Layer atop veggies: grilled meat, fish, and chicken on a bed of diced carrots, squash, or peppers.
  • Toss a salad with any vegetables: beets, jicama, zucchini, beans, leftovers.
  • Load your pizzas: Fortify store-bought frozen pizza with extra veggies.

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

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Treat, or Trick?

October 1st, 2015 Posted in Uncategorized

Ghosts and goblins, carved pumpkins, masks, candy—how will you celebrate this ghoulish day? Enjoy a modest, not oversized, portion of candy. Skip mindless noshing on candy that is around after Halloween.  

Help your child go easy on sugary snacks and brush teeth after any snacks! 

For other “be-witching” ways to enjoy the day: 

    • Offer non-candy treats: boxed raisins, packets of nuts or pretzels, apples
    • Teach self-discipline with snacks. Help kids ration their Halloween booty—just one small portion a day. It’s fun to stretch the festivity!
  • Brew up a quick, active Halloween get-together-for kids or adults. Bob for apples. Act out of charades or “scary stories”. Serve apple juice (hot or cold), popcorn, pumpkin or oatmeal cookies, or make-your-own pizza (decorated with a scary face) with veggies. 

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

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Squash That Idea

September 3rd, 2015 Posted in Uncategorized

Ready to “season” your family meal with autumn flavor and color?  Winter squash adds both.  Their hard yet edible skin and more intense flavors distinguish acorn, butternut, pumpkin, buttercup, Calabaza, golden nugget, and turban squash from tender-skinned, mild flavored summer squash.

The inside scoop makes a great nutrition story.  The deep-yellow to deep-orange flesh offers more nutrients, fiber, and other phytonutrients than summer squash, notably more beta carotene and lutein (two antioxidants), more soluble and insoluble fiber (helps control cholesterol levels and promotes elimination), and more thiamin and vitamin B6, potassium, and iron.  It’s also a low-fat source of another antioxidant:  vitamin E.

Enjoy winter squash….

  • Peeled and cut up cooked in pasta sauces, soups, and stews
  • Mashed and seasoned with cinnamon and nutmeg
  • Cooked and tossed with other cooked veggies 

Spicy Apple-Filled Squash

1 acorn squash (about 1 pound)                 1/8 tsp ground cinnamon

1 apple, peeled, cored, and sliced               1/8 tsp ground nutmeg    

2 tsp melted margarine/butter                   Dash of ground cloves

2 tsp packed brown sugar 

Heat oven to 350 ?F. Grease a baking dish. Halve squash and remove seeds; bake 35 minutes. Keep oven on. Cut squash halves in two; turn cut sides up. In small bowl, combine apple, margarine, brown sugar, cinnamon, nutmeg, and cloves, and mix well. Fill squash pieces with apple mixture. Cover with foil or lid; bake 30 minutes or until apples are tender. Makes 4 servings. 

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

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Spin Doctor

August 3rd, 2015 Posted in Uncategorized

When did you last ride a bike?  Fortunately, bike riding is one skill you probably won’t forget.  So dust off your own bike or borrow one, and start pedaling!

Pumping your legs pumps your heart muscle for a heart-healthy workout.  Even bicycling at less than 10 miles an hour burns 220 calories per hour if you weigh 120 pounds, and 310 calories per hour if you weigh 170.  Your leg muscles get stronger, especially pedaling uphill.  And you can do it in your own neighborhood, with your family.

Go for a spin today.

    • Bike around your neighborhood. Try for 30 minutes daily.
    • Ride for practicality. Take your bike, not your car, on a nearby errand or to visit friends.
    • Join a spinning class at a local fitness club. You’ll ride a stationary bike.

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

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Rock & Rest Station at the 2015 Pierce County Fair

July 30th, 2015 Posted in Uncategorized

If you’re at the Pierce County Fair and need a place to feed your baby or change a diaper, come to the “Rock and Rest Station” in the First Aid Building (next to the Seyforth Building).

 

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No Mistake about it

June 30th, 2015 Posted in Uncategorized

Committed to physical activity?  Great, but watch out for common mistakes that even fit-minded people make. 

  • No warmup, little pre- and post-stretching, no cool- down. Warming up, then stretching prepares your heart and muscles for the core of your workout. Cool-down brings your heart rate down gradually and keeps your muscles from feeling stiff.
  • Intensity: too much or too little.  Forget “no pain, no gain”.  Longer, moderate exercise usually gives more fitness and healthy weight benefits; soreness often leads to quitting.
  • Drinking too little. Drink enough to stay hydrated and move at your physical best. The best fluid replacer: plenty of water!
  • Equipment misuse.  Jerking or lifting too much weight can cause injury and pain. Slow, controlled movement and progressive strength training are safer and more effective. 

Brought to you by the Healthy Eating and Active Living Coalition of Pierce County Source: http://www.cdc.gov/nutrition/everyone/basics/fat/transfat.html and http://www.fda.gov/FoodPopularTopics/ucm373922.htm

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Skip the Trans-Fat!

May 21st, 2015 Posted in Uncategorized

Have you heard about trans-fats?

Consumption of artificially sourced trans-fats, also known as partially hydrogenated oils contribute to heart disease, the leading cause of death in the U.S.  Partially hydrogenated oils (trans-fat) can be found in baked goods such as cakes, cookies, and pies; snack foods such as microwave popcorn; frozen pizza; some fast food; margarine and other spreads, coffee creamer, vegetable shortenings and stick margarines; and refrigerator dough products such as biscuits and cinnamon rolls.

The Center of Disease Control and Prevention estimates that eliminating intake of trans-fat from partially hydrogenated oil could prevent up to 20,000 cases of coronary heart disease and up to 7,000 deaths annually.

Everyone can:

Read the Nutrition Facts label and ingredient list to compare foods.

  • Choose products with 0 grams trans fat.
  • Check the Ingredient List to see if there is any partially hydrogenated oil in the product.
  • Because products containing less than .5 grams of trans-fat per serving can be labeled as having 0 grams trans-fat, checking the Ingredient List is important to avoid all artificial trans-fat.

Ask your grocer to stock products free of “partially hydrogenated oil” and “shortening”.

Talk to your favorite restaurant establishment about current use of partially hydrogenated oils or changing to a menu that is 100% free of “partially hydrogenated oil” and “shortening”. 

Brought to you by the Healthy Eating and Active Living Coalition of Pierce County Source: http://www.cdc.gov/nutrition/everyone/basics/fat/transfat.html and http://www.fda.gov/FoodPopularTopics/ucm373922.htm

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Stress Busters

April 27th, 2015 Posted in Uncategorized

Ever feel like you have all the stress you can handle, perhaps even more?  Soft music or aromatherapy might offer relief for a while, but regular physical activity may give you more stress-relieving benefits over the long haul.

Why?  The reasons are not fully understood.  Several factors may come into play:  (1) feelings of relaxation and euphoria, as many neurotransmitters, including endorphins, get involved; (2)  less nervous tension as muscles relax; (3) more self-worth as you control your body; and (4) better eating since physically active people tend to eat healthier.  Well nourished, you’ll handle stress better, too.

Reduce emotional stress during National Mental Health Month by moving more.

  • Skip tension-producing activities, such as competitive sports or crowded workout class or gyms, if they stress you.
  • Pick what works for you: yoga, Tai Chi, or Pilates that help relax your mind; brisk walking or other aerobic activities that help with stress control; or tennis, racquetball, or other vigorous sports that release adrenaline.
  • Do it—even when you’re stressed! A 10- minute physical activity break (walking, stretching, climbing stairs) every 90 minutes may be just what you need. 

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

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