By American Council on Exercise
By Debi Pillarella
Are the winter blues wearing you down? Is that usual treadmill routine getting old? Good news—spring has arrived! It’s time to take advantage of the rising temperatures and longer days. Before you head outside to liven up your workout routine, review the following options for safe, effective and fun fitness this season:
S = Slow & Steady: Gradually re-establish your outdoor exercise routine. Vigorous activities such as tennis, jogging outdoors or even power walking should be re-introduced slowly because some muscles that aren’t as active in the winter months need time to adjust to the new climate and landscape. Doing too much too soon will only set you up for injuries, so take time to warm up, cool down and ease your body back into a program.
P = Prepare, Prepare, Prepare: Spring is a great time to get involved with outdoor events such as road races and fun runs, or to begin long-term planning for marathons and triathlons. But without proper training and preparation, these could cause major injuries. Here are some tips for tackling a running event:
- Make sure you have the right shoes and outdoor clothing. Visit a local running shoe store and get fitted for a shoe that is a match for your foot and gait pattern. Wear layered clothing so you can make adjustments during your workout as your body temperature increases.
- Use a reliable and credible sourcefor training advice.
- Gradually build your running distance over a 10-week training period. Don’t increase your long runs by more than 10 percent over the previous week.
R = Routine: Set yourself up with an outdoor fitness routine, just as you would when working out indoors. A 30-minute power walk after dinner each night coupled with a weekend hike or bike ride on a local trail may work well with your schedule. However, don’t forget about keeping up your strength training! Local parks offer a variety of ways to stay strong. Try step ups on a park bench, pull-ups on playground monkey bars or lunges from tree to tree.
I = Information: Gather workout information on what’s available in your area from credible sources, and remember to check the forecast before heading outside. Fluctuating temperatures, wind, sun and seasonal allergies can all present challenges for the outside exerciser.
N= Nutrition: If you thought “spring cleaning” only refers to what you do to your home, think again! Spring is a great time to clean up your diet as well. Focus on healthy meal planning to get the energy you need to fuel your outdoor workouts. Add more water, fruits, vegetables and whole grains into your diet and pack nuts, seeds and other nutritious snacks for those long weekend workouts.
G = Get Outside and Have Fun! Following all this advice will help you get the most from your outdoor workouts this spring. With a bit of planning and preparation, this season can be the best yet. So what are you waiting for? Get up, get outside and have fun!
Debi Pillarella, M.Ed., is the Youth Fitness Spokesperson for the American Council on Exercise® (ACE®) as well as the Program Director at Fitness Pointe. She has authored numerous publications on youth and family fitness and writes a regular column, entitled “Fit Family”, for NWI Parenting Magazine. She lives in Munster, Indiana with her husband and two children.
By Greta Macaire, R.D.
Community Health Resource Center
The holiday season is a time to celebrate with family and friends. Unfortunately, for many it also becomes a time for over-eating and weight gain. According to the National Institutes of Health, holiday eating can result in an extra pound or two every year. Over a lifetime, holiday weight gain can really add up. The holidays don’t have to mean weight gain. Focus on a healthy balance of food, activity, and fun. By implementing a few simple tips you can stay healthy through the holiday season.
Ten Tips for Healthy Holiday Eating
- Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight.
- Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day.
- Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge.
- Survey party buffets before filling your plate. Choose your favorite foods and skip your least favorite. Include vegetables and fruits to keep your plate balanced.
- Eat until you are satisfied, not stuffed. Savor your favorite holiday treats while eating small portions. Sit down, get comfortable, and enjoy.
- Be careful with beverages. Alcohol can lessen inhibitions and induce overeating; non-alcoholic beverages can be full of calories and sugar.
- If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from one piece of pie!
- Take the focus off food. Turn candy and cookie making time into non-edible projects like making wreaths, dough art decorations or a gingerbread house. Plan group activities with family and friends that aren’t all about food. Try serving a holiday meal to the community, playing games or going on a walking tour of decorated homes.
- Bring your own healthy dish to a holiday gathering.
- Practice Healthy Holiday Cooking. Preparing favorite dishes lower in fat and calories will help promote healthy holiday eating. Incorporate some of these simple-cooking tips in traditional holiday recipes to make them healthier.
Gravy — Refrigerate the gravy to harden fat. Skim the fat off. This will save a whopping 56 gm of fat per cup.
Dressing — Use a little less bread and add more onions, garlic, celery, and vegetables. Add fruits such as cranberries or apples. Moisten or flavor with low fat low sodium chicken or vegetable broth and applesauce.
Turkey – Enjoy delicious, roasted turkey breast without the skin and save 11 grams of saturated fat per 3 oz serving.
Green Bean Casserole — Cook fresh green beans with chucks of potatoes instead of cream soup. Top with almonds instead of fried onion rings.
Mashed Potato — Use skim milk, chicken broth, garlic or garlic powder, and Parmesan cheese instead of whole milk and butter.
Quick Holiday Nog — Four bananas, 1-1/2 cups skim milk or soymilk, 1-1/2 cups plain nonfat yogurt, 1/4 teaspoon rum extract, and ground nutmeg. Blend all ingredients except nutmeg. Puree until smooth. Top with nutmeg.
Desserts — Make a crustless pumpkin pie. Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting.
Enjoy the holidays, plan a time for activity, incorporate healthy recipes into your holiday meals, and don’t restrict yourself from enjoying your favorite holiday foods. In the long run, your mind and body will thank you.
State health officials say Minnesota has kept itself a little trimmer these days, and local health officials believe that programs offered in Pine County have helped make a difference towards that goal.
The state’s adult obesity rate dropped from 27.6 percent in 2014 to 26.1 percent in 2015, according to the Centers for Disease Control and Prevention (CDC).
“Minnesota’s obesity rate is markedly lower than our surrounding states and we were still able to achieve a greater decrease in 2015 than our neighboring states,” said Minnesota Commissioner of Health Dr. Ed Ehlinger. “Achieving healthy weight for all Minnesotans is one of the key objectives for our Statewide Health Improvement Program (SHIP) and its community and private sector partners. By working together we’ve been able to increase opportunities for healthy eating and physical activity for all Minnesotans in every corner of the state.”
Pine County and region
An East Central Regional Community Health Survey poll in 2015 shows that local rates of obesity are significantly lower than the state average – and Pine County is lowest in the region.
According to the poll, just 9.5 percent of the Pine County survey participants had been told they were obese, though 33.2 percent had been told they were overweight.
Pine County’s obesity and overweight rates were lower than the other four counties surveyed: Chisago, Isanti, Kanabec and Mille Lacs. The highest overweight rate was found in Kanabec County (41.9 percent), while the highest obesity rate was found in Mille Lacs County (18.6 percent).
Kanabec-Pine Community Health Educator Lori Swanson said that another health survey will be conducted in the region in 2018, and they hope that at that time they will be able to tell if their efforts have made a difference with the adult population.
“SHIP has brought community partners and stakeholders together in a new movement toward health; it has broken down silos and has given us a common goal to work toward. The obesity rates are reflecting this great work,” said Pine County Community Health Services Administrator Kathy Filbert.
Since 2015 Partners in Healthy Living (PIHL) consisting of Kanabec, Pine, Mille Lacs, and Isanti Counties have implemented 88 projects among 65 partners. These projects focus on policy, systems, and environmental changes around healthy eating and physical activity within the local community and school settings. For example; hydration stations have been installed in several school buildings and workplaces providing a healthy alternative to sugar sweetened beverages.
In Pine County, the PIHL program has assisted with initiating tobacco-free parks in Pine City and Hinckley, funded an on-site vegetable garden at Pine Technical and Community College, supporting bicycle trails and farmers’ markets, offering breastfeeding support, installing hydration stations at Pine City schools, and offering kitchen and playground equipment.
Fighting obesity in Minnesota
State health officials note that obesity rates can have a major impact on health care costs for related chronic diseases like diabetes.
In 2008, Minnesota policymakers responded to skyrocketing health care costs driven in part by rising obesity rates, by enacting SHIP, as part of Minnesota’s bipartisan health care reform legislation. Since that time, Minnesota’s obesity rate held steady until it ticked up from 2013 to 2014 (from 25.5 percent to 27.6 percent).
These latest CDC findings show that Minnesota has returned to historically low obesity rates that remains steady on a year-to-year basis even as other states and the U.S. as a whole continues on an upward trend.
Crunch Time will be serving free lunches at King’s Kingdom Park to anyone 18 and younger through the summer. The meals will be served from 11:30-12:30 on the following dates:
June 21, 22, 23
June 28, 29, 30
July 5, 6, 7
July 12, 13, 14
July 19, 20, 21
FDA finalized the new Nutrition Facts label for packaged foods!
The Food and Drug Administration (FDA) will be enforcing new food labels that will provide consumers access to more recent and accurate nutrition information about the foods they are eating. Manufacturers will need to use the new label by July 26, 2018. Click here to read the full article.
Help your organization heighten its awareness of dementia and be equipped to respond warmly and effectively when serving people living with dementia and their families.
The training is offered as part of an Isanti County Public Health Dementia Grant and is available to businesses that serve residents of Isanti County. However, if your business is located outside of Isanti County but serves Isanti County residents as a significant portion of your clientele, you could still qualify for this training. The training will be offered through June of 2017.
To schedule and see if your organization qualifies for this 60 minute training, contact Justin Navratil @ 763-689-8280.
Click here to learn more about this exciting opportunity
The University of Minnesota Extension SNAP-Ed Program is presenting Cooking Matters at the Farmer Market tours at the Isanti Family Farmer’s Market on Friday, July 15 and August 12. During the guided tour, participants will learn tips to save money at the farmers market and discover healthy ways to prepare local produce, grains, and meat. The tour includes a recipe demonstration, $10 of market groceries, a recipe book, and a reusable bag.
Contact Lisa Wong (firstname.lastname@example.org or 763-767-3840) or Brandy Buro (email@example.com or 763-767-3842) for more information or recruitment materials to promote within your networks.
May 5, 2016
The U.S. Food and Drug Administration (FDA) regulations on tobacco products welcomed, but the FDA still has critical to-do list
By bringing all tobacco products under the agency’s jurisdiction, the U.S. Food and Drug Administration has, at long last, ended the Wild West of unregulated tobacco products with its “deeming regulation”. For too long cigars, hookah tobacco and e-cigarettes have proliferated without product standards, sales and consistent age limitations, or controls on claims about health effects. The U.S. Food and Drug Administration now has the opportunity to regulate how tobacco products are made, marketed and sold, to make them less toxic and addictive and less appealing to prospective users of all ages. This is a huge opportunity, and a huge challenge for an agency that needs to actively enforce the new regulations and review a host of product applications while also contending with a parade of tobacco industry lawyers poised to file suit.
This is a beginning rather than an end to a critical phase for the FDA. While youth cigarette use has dropped, use of little cigars and hookah, as well as e-cigarettes, has kept overall youth tobacco use flat. The deeming rules essentially bring the same limits on traditional cigarettes and smokeless tobacco to a fuller array of tobacco products: the ability to issue product standards for all regulated tobacco products to make them less toxic and addictive, and a nationwide standard making it illegal to sell any kind of tobacco product, including e-cigarettes, cigars and hookah, to anyone under the age of 18, or to sell them in vending machines. In two years, all products will finally carry warnings making clear that the products contain nicotine, and nicotine is an addictive chemical.
The FDA has also indicated they will soon propose rules banning use of “characterizing flavors” in cigars. That’s a change that can’t happen soon enough: an estimated 70 percent of all current youth tobacco users report using a flavored product in the past 30 days.
March 1st 2016 :
Partners in Healthy Living (PiHL) staff/ Health Educator from Mille Lacs County Alisha Voigt and Emily Anderson from the Association for Non Smokers presented on the topic of a tobacco free grounds policy to the Mille Lacs County board of commissioners. The topic covered why the county should consider implementing a comprehensive tobacco free grounds policy for all county owned facilities. The policy would work to reduce tobacco use and exposure to those who visit the public agency and also for the employees who are there on a daily basis. The board gave a motion to move forward with drafting a sample policy and will be drafted with the help from the Public Health law center and the State Wide Health Improvement Program (SHIP). The full article can be found at: http://millelacscountytimes.com/2016/03/10/mille-lacs-county-considers-tobacco-free-facilities/