Monday September 15, 2008
At the end of the rainbow
By Julie Peterson
It’s a well known tale, interlacing itself into American folklore from the Irish; the tale tells that if you have “luck of the Irish,” and find the end of the rainbow; you’ll find a pot of gold. Look no further. The end of the rainbow now comes right to you! Yes, that is correct, right to you, straight from the farm and into your local grocery store.
There’s a kaleidoscope of vitamin and nutrient packed goodness in the produce, frozen foods, baking and canned foods section of your local supermarket.
The CDC, Department of Health and Human Services, the National Cancer Institute and USA.gov are now sponsoring “Fruits & Veggies More Matters.” This program replaces the “5-to-9-a-Day” program, which has been the national guideline regarding the intake of fruits and veggies.
Evidently, there is more than just a pot of gold at the end of that rainbow, there also appears to be a potential benefit to reduce your risk of certain chronic diseases.
In addition to the health benefits, they’re the ultimate convenient food provided by Mother Nature herself. They’re quick, delicious and come in over "200+ taste sensations!"
When Little Jack Horner sat in his corner eating his minced meat pie, sticking in his thumb, and pulling out a plum, then saying, “What a good boy am I!” he already knew the health benefits that come from eating his fruits & veggies. It takes more than one plum however, and by accessing http://www.fruitsandveggiesmorematter.org. you can find out just how much you need individually. Once you access the site, you enter in your gender, age and activity level into a table and the Web site will immediately tell you how many servings of fruits and how many servings of veggies you need for your age and activity level.
It seems a daunting task to squeeze in all those fruits and veggies, but isn’t it worth it?
Rather than trying to add more food to your plate, try substituting fruits and veggies for what’s already on your plate. Half of what you eat during the day should come from fruits and veggies.
Adding fruits and veggies can actually simplify your food preparation time; replace instant mashed potatoes for a fresh baked potato in the microwave. Trade out pastas and heavily buttered breads for some lightly seasoned frozen veggies.
Frozen veggies now come in ready- to-steam packages. All you have to do is toss them in the microwave for the allotted time, and voila! You have a magnificent and colorful side dish. Cut down on your meat portions and keep them simple to save time. Fill up half your plate with a lovely salad, topped with a low-cal dressing and a few of your favorite dried fruits and nuts. Cut up a fresh apple or melon, perhaps some sliced strawberries mixed with pineapple and fresh blueberries for a mouth-watering fruit salad.
Fruits and veggies are naturally bursting with flavor, you don’t have to go through many steps to prepare a meal your family will love, and they’ll love you for making it.
This Web site also offers a database of all the fruits and veggies you can imagine, in that database you’ll find all the nutritional information you will ever need about any fruit or veggie of you choose.
Additionally, you will find fun family activities for grocery shopping. Activities such as allowing your children to go on a treasure hunt for colors; let them help create new combinations of fruits and veggies.
If you have preschoolers, try going on an ABC trip to the produce section: look for foods that start with letter “A,” avocados, apples etc… what sound does “A” make? Have a “B,” day, serve broccoli, bananas, butternut squash etc. You can enjoy your shopping trip with a bit of preparation on your part.
The Web site lists the “Top 10 Planning and Shopping Tips” to help you have more time and more money for nutritious meals:
1. Dried fruits. Dress up your cereal and salads and try them as a quick snack
2. Leftovers. Re-create a meal for a whole new meal by adding new fruits and veggies.
3. Convenience. Pick up canned and frozen fruits and vegetables.
4. Experiment. Try a new fruit or vegetable or try fixing it a different way.
5. Seasoning combinations. Buy plain, unseasoned vegetables and create your own flavoring.
6. 100 percent juice. Look for that “100 percent.”
7. Smoothies for breakfast. Frozen fruit is great in a smoothie on the run.
8. Easy to grab and go. Fill up your fruit bowl so your family can grab and go.
9. Meatless meals. Plan one meal a week with no meat, try using beans, this will save you in the time and money department.
10. Make more. Plan to have leftovers, then you have a ready-made meal for another evening.
Follow the rainbow! Make it your priority to brighten up your meals with some fresh, canned dried or frozen fruits and veggies!
There are limitless possibilities, join the millions who are enjoying the benefits of a healthier lifestyle through “Fruits and Veggies More Matters!”
Copyright:The Winchester Sun 2008 "
My oldest brother Bryce moved to the Philippines over 5 years ago, and it's been several years since I've seen him or his family. While overseas they fostered two little Filipino girls, and were lucky enough to adopt one of them, her name is Natalie, and she is almost 2. We've all wanted to meet her in person, and finally--we all got the chance to! Bryce and his family have come home, they bought a home in Illinois; not too far from here. My youngest brother, Chance, and his wife Alyse and son Dante planned a trip to come out an visit. So, my sister, Niesja, and her son Ethan, decided that they would fly out of LA and come visit too! Hooray! We were all going to be together again at last! All except for Justin, and voila! he decided to fly out too! Here are some pictures of our family trip to King's Island, and Zachary's ordination to become a teacher. We then went to Bryce's house and swam in his pool, and Bryce then blessed her while we were all able to be there! It was so much fun to see everyone together again! I've missed not having them around to tease and play cards with--I love to win! Anyway! I just wanted to express my love to my family, and share with all of you how happy I am to know that families really are forever!
Monday August 25, 2008
Cholesterol Limbo: How low can you go?
By Julie Peterson Clark County Health Department
In 1962 Chubby Checker blared from the radio with “Limbo Rock.” Party-goers everywhere jammed to, “Limbo lower now! How low can you go?”
When dancing to the limbo, the dancer sways to the rhythm, leans backward and dances under a horizontal stick or pole without touching it. If the dancer touches the pole or falls backward, they’re “out!”
Just as the dancer must move under the pole in a smooth motion, so must cholesterol be able to move smoothly through the circulatory system of the body. If there is too much cholesterol trying to move through the blood, it will start to stick to arterial walls and cause build-up, making it more difficult for blood to maneuver through the body.
Just as the pole gets closer to the ground; making it more likely that the dancer will fall and be “out,” this build-up of cholesterol makes it more likely that you may end up “out” too, (out of commission that is).
Although cholesterol is not the only factor leading to heart disease and atherosclerosis (the hardening of artery walls), it is a major component, one that you can control.
Limbo comes from the word “limber.” Limber means to bend or flex readily; being pliable. Limber, or flexible, is a desirable characteristic for your arteries, or in other words, free from arterial build-up that comes from too much cholesterol.
What is cholesterol? Where does it come from? How can cholesterol be bad, and good? My doctor gave me all these numbers, what am I suppose to do with them?
Do you feel like there’s too much information, or as your kids might say, TMI? It can be overwhelming, but well worth your while to research and make sure you understand exactly what high cholesterol can mean to your health.
Knowing your numbers is the first step to controlling them. Once you get your cholesterol tested, use the following as a guideline for determining where your levels fall:
LDL cholesterol: less than 100, optimal; 100-129, near optimal; 130-159, borderline high; 160-189 high; greater than 190 high
Total cholesterol: less than 200, desirable; 200-239, borderline high; greater than 240, high
HDL cholesterol: less than 40, low; greater than 60, optimal
Triglycerides: less than 150, normal; 150-199, borderline high; 200-499, high; greater than 500, very high
Cholesterol is found naturally in your body and your blood. Your liver is the main producer of cholesterol, but you also get cholesterol through your diet, primarily through animal products. There is no cholesterol in natural plant foods.
When your doctor tells you your total cholesterol, your doctor is not referring to just your LDL (bad cholesterol) and your HDL (good cholesterol) added together. There is one more component that you must consider; your VLDL, very-low-density lipoprotein, which carries triglycerides throughout your blood. Just as high LDL levels are associated with coronary heart disease high VLDL levels are as well. VLDL levels are important, however, HDL and LDL levels have a greater impact on heart health. Keep in mind that you not only need to keep LDL low, but HDL needs to be high; this ratio is important.
September is “National Lower your Cholesterol Month.” Make it a goal this month to get your levels checked, and to discuss the results with your doctor.
Cholesterol has a partner in crime, saturated fats. You may find a product label that states it is cholesterol free. Make sure you take a second look. Look at the saturated fat, and total fat as well.
Cholesterol does not cause heart disease alone. Genetics, lifestyle and diet all play important roles in the “limber” state of your arteries. Common misconceptions about cholesterol are: Women don’t have to worry about high cholesterol; thin people don’t have high cholesterol; children can’t have high cholesterol; using margarine instead of butter will lower my cholesterol; my doctor never said I have high cholesterol, so I don’t have to worry about it.
The answer to all these statements is false. Anyone can have high cholesterol, regardless of gender, weight or age.
According to the American Heart Association, “high blood cholesterol signals a higher risk of heart attack and stroke. That’s why it’s important to have your cholesterol levels checked regularly.”
If you’ve found out you have high cholesterol, you’re in luck, that means you’ve got time to bring it down before you’re “out” of the dance. Exercise! Eat plenty of fruits and vegetables, drink plenty of water, and reduce the amount of cholesterol and saturated fats you consume. Keep on dancing! Turn on a little Chubby Checker and stay in the game, it’s worth it!
Some great resources to find out more:
The Johns Hopkins Complete Guide for Avoiding Heart Disease: Beyond Cholesterol. By Peter Kwiterovich, M.D. (Available at the Clark County Library)
Visit http://americanheart.org to learn more about heart disease.Copyright:The Winchester Sun 2008 "
I got the cutest handout at church today, it was attached to a toothbrush and given to all the primary kids.
"Saying your prayers is like brushing your teeth--
it's a habit you form, a commitment you keep.
You should brush your teeth both morning and night,
the same with your prayer is you're saying them right.
Don't let your spirit or teeth begin to decay--
PRAY (and brush) at least twice a day!
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