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| Building A Better Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt Co. Health Department |
| **NOTE** Breathitt Online is not responsible for you, the reader, for using anything in our health articles for your personal gains. As always you should seek your physicians approval when trying any new health treatments. We encourage healthy eating and good exercise. |
| How To Read Nutrition Levels
12-13-07 Serving Size, based on the amount of food people typically eat, are given in familiar units, such as cups or pieces. The Daily Values, expressed in percentages, tell how much of the recommended amount of a nutrient is in a serving of the food. Use these values to figure out how much one serving of the food will contribute to the overall daily-recommended intake of particular nutrients. Fats, saturated fat, cholesterol, and sodium (the nutrients shaded in blue) are listed on food labels because people tend to consume too much of these nutrients. It’s OK to fall below 100% daily value each day of this group. Conversely, people often do not get enough of the nutrients shaded in red. You should aim to meet 100% daily value for dietary fiber, vitamin A, vitamin C, calcium and iron. Daily Values are based on a 2,000 calorie-a-day intake. Depending on your age, gender or activity level, you may require more or fewer calories per day. So for some nutrients you may also require more or less than 100% daily value. Benefits of Aerobic Exercise: ·Increased maximal oxygen consumption (VO2max) ·Improvement in cardivascular/cardiorespiratory function (heart and lungs) oIncreased maximal cardiac output (amount of blood pumped every minute) oIncreased maximal stroke volume (amount of blood pumped with each beat) oIncreased blood volume and ability to carry oxygen oReduced workload on the heart (myocardial oxygen consumption) for any given submaximal exercise intensity ·Increased blood supply to muscles and ability to use oxygen ·Lower heart rate and blood pressure at any level of submaximal exercise ·Increased threshold for lactic acid accumulation ·Lower resting systolic and diastolic blood pressure in people with high blood pressure ·Increased HDL Cholesterol (the good cholesterol) ·Decreased blood triglycerides ·Reduced body fat and improved weight control Fruit Of The Week Carrots contain more sugar than any other vegetables. Most carrots are 7 to 9 inches long and ¾ to 1 and ½ inches in diameter; they are bright orange to orange-red-in color. Color: Yellow/Orange In Season: Winter, Spring, Summer, Fall Good Source of Vitamin C 43 Calories per serving/ High in Vitamin A Grams of fiber per serving: 2g Phytochemicals: Beta-carotene Healthy Snacks For Children Serving healthy snacks to our children is important to providing good nutrition for growth and development, while supporting lifelong healthy eating habits. Healthy snacks will prevent costly and potentially disabling diseases such as heart disease, cancer, diabetes, high blood pressure, and obesity. Snacks are a bigger part of kids’ diets than in the past. Snacks can make positive or negative contributions to kids’ diets depending on the choices we offer. Below are ideas of healthy drinks and snacks for teachers, caregivers, children’s programs, and parents to serve to children in the classroom, in after-school programs, at soccer games, home and elsewhere. Fruits and Vegetables-Almost all of the snacks served to children should be fruits and/or vegetables. Do taste tests or let kids choose (or vote for) new fruits and vegetables. Dried fruits are easy and usually need little preparation. Healthy options include: fresh fruits and vegetables; frozen fruit, applesauce, fruit cups or canned fruit (in juice or light syrup). Health Grains-Whole grains that are low in fat and sugar. Serve mostly with grains, which provide more fiber, vitamins and minerals than refined grains. Whole wheat should be the first ingredient listed. Healthy whole grain options can include: English muffins, pita, or tortillas, breadsticks or flatbreads. Refined grains, such as pretzels and goldfish, should not be everyday offerings. Be sure to read nutrition labels to pick options that are low in sugars, saturated fat, and trans fat. Low-Fat Dairy Foods- To protect children’s bones and hearts, make sure all dairy foods are low-fat or fat-free, such as yogurt and low-fat pudding. Since cheese is the second source of heart-damaging saturated fat in children’s diets, choose lower-fat cheeses, serve small portions, and serve cheese with other foods like fruit, vegetables or whole grain crackers. Nuts and Trail Mix- Since nuts are high in calories, it is best to serve small portions (a small handful) and serve them along with another snack, such as fruit. Healthy Beverages Water should be the main drink served to kids at snack times. Water satisfies thirst without adding calories or sugars (and it is low-cost)! Seltzer or Sparkling Water-Look for calorie-free varieties; flavored or unflavored. Low-fate and fat free milk- Milk is a terrific source of calcium and Vitamin D, but it is also the #1 low source of heart damaging saturated fat in children’s diet. Choose fat-free (skin) or low-fat (%1) instead of whole or 2% (reduced-fat) milk. Fruit Juice- Choose only 100% fruit juice, but limit juice to no more than 6 ounces (a little less than a cup) for 1-6 years olds and no more than 12 ounces (1 ½) cups for 7-18 year olds. Avoid juice drinks, which nutritionally, are no better than soda pop. The label should list 100% juice and avoid drinks with sugar or higher fructose corn syrup in the ingredients list. STD’s 11-26-07 With my job in public health, I work with teenagers on a daily bases. I teach classes on postponing sexual involvement and reducing the risk of sexual diseases and infections. As you may know, it’s alarming how many teenagers are having sex and doing so without protection. STD stands for Sexually Transmitted Disease but is now called Sexually Transmitted Infections (STI). This is an infection that can be caught by having sexual contact with someone who is infected. This can be vaginal, oral or anal sex, although other types of touching can transmit some types of STDs. For example, some STDs such as herpes and HPV can be caught by touching the infected areas of someone’s body and then touching your own. STD is slowly being seen as an epidemic, a global phenomenon where in no race discrimated from these infections and diseases. In just one act of an unprotected sexual intercourse, any adolescent woman has a 15%of chance of acquiring HIV, 30% chance of acquiring herpes and even 50% risk of being infected with gonorrhea. And to think that the chlyamedia infection even occurs four times more frequently than gonorrhea does while the most common STI is the human virus (HPV) infection. This is also the leading cause of cancer in a woman’s cervix especially as she gets older. Some STDs like chlamydia and gonorrhea are actually more common among teens than among older men and women. You don’t have to sleep around to get an STD, although it can greatly increase your chances of having sex with someone who has a STD. Abstinence, or not having oral, vaginal or anal sex, is the best way to protect yourself from STDs. It is possible to get an STD even without having intercourse through skin-to-skin contact. If you have sex, choose only one partner who you know well and trust. Limiting sex partners helps reduce your risk of getting an STD. Abstinence is the only way to prevent the spread of STD and unwanted pregnancy. Most people who have a STD have no symptoms. A test from your family doctor maybe the only way to tell for sure if you’re infected. If you do become infected, symptoms may appear right away. In some cases symptoms may not show for weeks, months or even years. They may come and go. Even if symptoms go away, you can still infect other people if you are infected, or they can infect you. It’s hard to describe STD symptoms. They can have similar symptoms to diseases or infections that has nothing to do with sex. STD’s may have different symptoms. Sores, bumps near your genitals, anus or mouth are warning signs. Burning or pain when you urinate is a common sign. An itching, bad smell or unusual discharge from your vagina or anus. Also having a bellyache could be a symptom. Anybody that has had unprotected sex is at risk for an STD or STI. Partners need to be totally honest with each other and be tested. STD’s like chlamydia, gonorrhea and syphilis are curable. Although not curable, disease like HIV, HPV, herpes and hepatitis B are treatable. They are different types of treatments are given for each STD. For some, treatment such as taking prescribed medication or getting a shot to kill the organism that caused the STD. Some diseases cannot be cured but there are treatments that can prevent the disease from damaging the body even more and slow the progression. In some cases, surgery maybe necessary along with professional counseling. Its very important for an infected person to take their prescribed medicine as directed by their doctor. Cancer 11-16-07 When I was pursing my undergraduate degree at Morehead State University, I had a friend whose farther was diagnosed with breast cancer. At the time, it was strange to hear that a man had developed breast cancer but it is more common than you think. Each year in the U.S., there are 1,450 new cases of breast cancer found in men and sadly 470 men die annually from the disease. Over 180,000 women are diagnosed each year with breast cancer. The breast is a collection of glands and fatty tissue that lies between the skin and the chest wall. Both men and women have breast tissue, men have less. The glands inside the breast produce milk after a woman has a baby. Each gland is also called a lobule and many lobules make up a lobe. There are 15 to 20 lobes in each breast. The milk gets to the nipple from the glands by way of tubes called ducts. The glands and duct get bigger when is a breast filled with milk, but the tissue is most responsible for the size and shape the breast is the fatty tissue. There are also blood vessels and lymph vessels in the breast into lymph nodes. Most lymph nodes are small, pea-size pieces of the tissue that filter and clean the lymph. Most lymph nodes that drain the breast are under the arm in what is called the axilla. Breast cancer happens when cells in the breast begin to grow out of control and can then invade nearby tissue or spread throughout the body. Large collection of this out and of control tissue are called tumors. However, some tumors are not really cancer because they cannot spread or threaten someone’s life. These are called benign tumors. The tumors that can spreads throughout the body or invade nearby tissues are considered cancer and are called malignant tumors. Theoretically, any of the types of tissue in the breast can cause cancer, but usually it comes from either the ducts or the glands. Because it may take months to years for a tumor to get large enough to feel the breast, we screen for tumors with mammograms, which can sometimes see disease before we can feel it. Unfortunately, the early stages of breast cancer may not have any symptoms. This is why it is important to follow screening recommendations. As a tumor grows in size, it can produce a variety of symptoms including: lump or thickening in the breast or underarm, change in size or shape of the breast, nipple discharge or nipple tuning inward, redness or scaling of the skin or nipple and ridges or pitting of the breast skin. Symptoms are the same for both women and men. Because they’re less breast tissue in a man, therefore it’s easier to recognize the symptoms. Most men are embarrassed when lumps or abnormal symptoms occur and often delay going to a doctor. Since men has less breast tissue, cancer will spread faster into the skin. Almost all men and women with breast cancer will have some type of surgery in the course of their treatment. The purpose of surgery is to remove as much of the cancer as possible and there are many different. In order to guide treatment and offer insight into prognosis, breast cancer is staged into five different groups. This staging is done in a limited fashion before surgery taking into account the size of the tumor on mammogram and any evidence of spread to other organs that is picked up with other imaging modalities and it is done definitively after a surgical procedure that removes lymph nodes and allows a pathologist to examine them for signs of cancer. An Apple A Day 11-14-07 An apple a day keeps the doctor away, as the saying goes and not just any doctor. An apple a day may help keep the neurologist away, along with the cognitive decline that often accompanies aging and neurodengenerative diseases like Alzheimer’s and Parkinson’s. Scientists have recently found that a nutrient in apples can protect brain cells from damage. This nutrient, an antioxidant called quercetin, provides even more protection than Vitamin C, which is known to combat neurodegenerative diseases in humans. Quercetin belongs to a group of substances getting a lot of attention these days-flavonoids. These are naturally occurring chemical compounds that help give plants their color. Most flavonoids, as well as certain vitamins and minerals, are potent antioxidants. They neutralize harmful free radicals that can cause cumulative cell damage that may lead to cancer. This can cause Alzheimer’s and Parkinson’s. Quercetin has a much higher antioxidant activity compared to other flavonoids and Vitamin C. Quercetin has proven to help brains cells and hurt cancer cells. In studies, quercetin can block the pathways by which tumors grow out of control and out performed Vitamin C. Apples are a primary source of quercetin. The same flavonoid is also found in onions and tea. Other research suggests that quercetin may have a variety of benefits in combination with other nutrients. A Dutch study found that a high intake of black tea, which contains a variety of flavonoids in addition to quercetin, reduces the risk of heart disease. A Finnish study found that people who ate the most whole apples had a lower risk of stroke than those who ate the least. Substances that protect the heart and its circulation generally protect the brains as well. The common denominator is the network of blood vessels so crucial to both organs. Damage to blood vessels in the brain may impair the communication lines between nerve cells that underlie all mental activity. It has highly recommended that people include fruits and especially apples in their daily diet. Everyone should to try to include at least 5-to 9 servings of fruits and vegetables in their diet every day. By eating fruits and vegetables, your chances of cancers, heart attacks and strokes will decrease. Fruit Of The Week Lemons juice is a good flavoring to use in place of salt. The acid contained in the juice stimulants the taste buds. Lemons are oval shaped with fine-textured deep yellow skin and very juicy. Color: yellow/orange In season: winter, spring, summer, fall High in Vitamin C Grams of fiber serving: 1g Calories per serving: 29 Halloween Safety Tips 10-30-07 Trick or treating should be one of the greatest adventures in a young child’s life. Children can get dressed in scary costumes and go door to door asking for candy from their neighbors or at local stores. It should be a fun time, without trouble and pain, so following some easy tips can keep your child safe every Halloween. *Children should go out during daylight hours unless accompanied by a responsible adult. To be safe, always have an adult to go with them. If you can’t take them, see if another parent or a teen-aged sibling can go along. *Plan a safe route so parents know where their children will be at all times. Set a time of their return home. Make sure that your child is old enough and responsible enough to go out by themselves. *Remind your children not to cut through back alleys and fields. Make sure they know to stay in a populated place and don’t stray off. Stay in well-lit areas. Stop only at familiar houses in your own neighborhood unless accompanied by an adult. *Small children should never be allowed to go out alone on Halloween. Make sure an adult or older sibling is always with them. *Instruct your children not to eat any treats until they bring them home to be examined. *Treating your kids to a spooky Halloween dinner will make them less likely to eat candy they collect before you have a chance to check it for them. *Instruct your child to never go into the home of a stranger or get into their vehicle. *Make sure your child carries a flashlight, glow stick or has reflective tape on their costume to make them more visible to motorists. *Help your child pick out or make a costume that will be safe. Make it fire proof, the eyeholes should be large enough for good peripheral vision. *If you set jack-o-lanterns on your porch with candles in them, make sure that they are far enough out of the way so that kids costumes won’t accidentally be set on fire. Always notice the yard setting, watch for extension cords, flowerpots, etc. *Make sure you set a time they should be home by. Make sure they know how important it is for them to be home on time. *Know what other activities a child may be attending, such as parties at schools. *If your child is carrying a prop, such as a knife or pitchfork, make sure the tips are smooth and flexible enough not to cause injury. *Kids always want to help with the pumpkin carving. Small children shouldn’t be allowed to cut the top or the face. There are many kits available that come with tiny saws that work better than knives are safer, although they can cut you as well. Thyroid About 13 million Americans, more of them women than men, are affected by a thyroid disease or disorder, according to the National Graves’ Foundation. In fact, an estimated one in eight women will develop a thyroid disorder at some time in her life. Your thyroid is one of your body’s most important glands. When your thyroid doesn’t work properly it can cause you to feel nervous or tired. Also, your muscles will become weak, causing weight gain or loss, impair your memory, and affect your menstrual flow. A thyroid disorder can also cause miscarriage and infertility. Women are five to eight times more likely to have thyroid dysfunction than men, most don’t know they have it. Women often overlook their symptoms or mistake them for symptoms of other conditions. For example, women are at a particularly high risk for developing thyroid disorders following childbirth. Symptoms such as fatigue and depression are common during this period, but these are also symptoms of thyroid disease. More than half of thyroid conditions remain undiagnosed, according to the Thyroid Foundation of America. The thyroid is a butterfly shaped gland you can feel at the base of your neck, just below your larynx (voice box). Two lobes (the wings of the butterfly) fit on either side of your windpipe. The thyroid can malfunction in one of three ways. It can release too little TH(thyroid hormone), resulting in a condition known as hypothyroidism (under active thyroid). The thyroid can releases too much TH, resulting in a condition known as hyperthyroidism (overactive thyroid). The tissue can overgrow, resulting in a nodule, a small lump in part of the gland. Most nodules are harmless growths, but some are cancerous. About one percent of all cancers diagnosed in the United States each year are thyroid cancers. Thyroid disorders are easy to manage, but complications, including significant disruptions to one’s quality of life, can occur if they are left untreated or improperly treated. Graves diseases includes the possibility of weekend heart muscles leading to heart failure, osteoporosis, or severe emotional disorder if left untreated. Depression, a symptom of hypothyroidism, can have devastating effects if the condition is improperly diagnosed or treated. There are several things that we can do to keep a check on the possibility of thyroid disorders. Be aware of changes in how you feel. Don’t disregard symptoms because you think they could be due to something else. Choose a health care professional who is knowledgeable about thyroid disorders. Explain how you feel to your health care professional. You may even want to keep a journal, making brief notes about your symptoms that are the most bothersome, when they seem to be the hardest to tolerate. Always ask your doctor questions, that are how you learn. Make sure your doctor examines you thoroughly. Thyroid disorders, even though they can be deadly, most of the time is treatable. Exercise, change in diet, and medicine are ways to treat the disorder. Surgery may be necessity to remove part of the overactive thyroid gland. People who undergo surgery usually become hypothyroid. Some drugs such as propylthioucacil and methimazole are designed to interfere both with the thyroid gland’s uptake of iodine. Complications include damage to the parathyroid glands that control the body’s calcium levels and damage to the nerves that control your vocal cords. Prostate Cancer Prostate cancer is a disease which cancer develops in the prostate, a gland in the male reproductive system. It occurs when cells of the prostate mutate and begin to multiply out of control. These cells may spread (metastasize) from the prostate to other parts of the body, especially the bones and lymph nodes. Prostate cancer may cause pain, difficulty in urinating, erectile dysfunction and other symptoms. Prostate cancer develops most frequently in men over fifty. This cancer can occur in only men, as the prostate is exclusively in the male reproductive tract. It is most common type of cancer in men in the Unites States. Prostate cancer is responsible for more male deaths than any other cancer, expect lung cancer. However, many men who develop prostate cancer never have symptoms, undergo no therapy and eventually die from other causes. Many factors, including genetics and diet, have been implicated in the development of prostate cancer. Advanced prostate cancer may cause additional symptoms as the disease spreads to other parts of the body. The most common symptoms are bone pain, often in the vertebrae. Pelvis or ribs, from cancer, which has spread to these bones. Prostate cancer in the spine can also compress the spinal cord, causing and urinary incontinence. Several medications and vitamin may also help prevent prostate cancer. Two dietary supplements, vitamin E and selenium may help prevent prostate cancer when taken daily. Estrogens from fermented soybeans and other plant sources (called phytoestrogens) may also help prevent prostate cancer. The selective estrogen receptor modulator drug tormifene has shown promise in early trials. It is advised that hose taking multivitamins never exceed the stated daily dose on the label. Scientists recommend a healthy, well balanced diet rich in fiber, and to reduce intake of meat. Studies have shown that men eating cauliflower, broccoli, or other one of the other cruciferous vegetables, more than once a week were 40% less likely to develop prostate cancer that those who rarely eat vegetables When a man has symptoms of prostate cancer, or a screening test indicates an increased risk for cancer, more invasive evaluation is offered. The only test, which can fully confirm the diagnosis of prostate cancer, is a biopsy, the removal of small pieces of the prostate for microscopic examination. However, prior to a biopsy, several other tests may be used to gather more information about the prostate and the urinary tract. Cystoscopy shows the urinary tract from inside the bladder, using a thin, flexible camera tube inserted down the urethra. Tran rectal ultrasonongraphy creates a picture of the prostate using sound waves from a probe in the rectum. Treatment for prostate cancer may involve watchful waiting, surgery, radiation therapy, chemotherapy, or hormonal therapy. Watchful waiting also called “active surveillance” refers to observation and regular monitoring without invasive treatment. Watchful waiting is often used when an early stage, slow-growing prostate cancer is found in an older man. Watched waiting may also be suggested when the risks of surgery, radiation therapy, or hormonal therapy outweigh the possible benefits. Other treatments can be started if symptoms develop or if there are signs that the cancer growth is accelerating. Cigarette Additives May Make It Tougher To Quit More than 100 of the 599 additives that are in cigarettes are potentially harmful, with some of the additives making cigarettes even more addictive. Some chemicals are designed to make it very difficult for people to quit tobacco. Trade secrecy about the ingredients in cigarettes makes it known of the additives that appear on a 2004 list are actually in tobacco products today. Still, there’s plenty of reason to be alarmed. The tobacco companies are making people less aware of tobacco dangers and making the cigarette more addictive. There is so much going on with these additives that it’s uncontrolled experiment on billions of people around the planet. Contrary to what smokers might assume, cigarettes aren’t simply tobacco rolled up in pieces of paper. The cigarette is a highly engineered drug by the industry to smoke in certain ways and to taste a certain way. Some additives, like sugar, may seem harmless. But even sugar combines with mothballs, rat poison, gasoline additives, lead, etc. will become potent. In a recent study conducted by Harvard University, cigarettes are more addicting than ever. The study said that the 100 harmful chemicals in cigarettes “camouflage second hand smoke, enhance or maintain nicotine delivery, could increase the addictiveness of cigarettes, and masks symptoms and illness associated with smoking behaviors. In a statement from leading tobacco company Phillip Morris declined to comment on the study because he said that he had not finished reviewing it. But the company did say it discloses the ingredients of the cigarettes to the federal government and “it is our scientific judgment, based on the best data available that the ingredients used in our cigarettes do not increase the inherent hazards of smoking.” Listed below are some of the ingredients found in cigarettes and chewing tobacco. 1.) 210 -Pb (radio active lead) and 210-Po (radioactive polonium) are present in tobacco and smoke. 2.) Phosphate fertilizer (specifically super phosphate fertilizer) contains natural radioactivity is a well-established fact. 3.) Natural uranium accumulates in the phosphate rock and has been shown to substitute for calcium in the rock structures. 4.) Rat poison, animal waste, windex, lead, paint pigments, carbon dioxide, gasoline additives, DDT (a banned insecticide) butane (lighter fluid), vinegar, hair dye, photo developing fluid, pain thinner, finger nail polish remover, rubber cement, battery acid, car exhaust, oil paints, formaldehyde, hydrogen cyanide, acid, lead, moth balls, candle wax, disinfectants, candle wax, glue In the U.S., one person dies every 72 seconds from a tobacco related disease. Around the world, one person dies every 13 seconds from a tobacco-related disease. Secondhand Smoke Can Kill Secondhand smoke, also known as environmental tobacco smoke (ETS), is a mixture of the smoke given off by the burning end of tobacco products (cigarettes) and the smoke exhaled by smokers (mainstream smoke). Secondhand smoke contains over 4,000 chemical compounds and 40 known Group A carcinogens. Carcinogens are known to cause cancer in humans for which there is no safe level of exposure. Secondhand smoke exposure is associated with at least 35,000 coronary heart disease deaths annually among adult nonsmokers in the U.S. Nonsmokers exposed to secondhand smoke on a regular basis at home and/or work have 50-60% increase in the risk of heart disease. Secondhand smoke exposure causes an estimated 3,000 lung cancer deaths annually in the U.S. The increased risk of lung cancer to nonsmokers exposed to secondhand smoke is estimated at 24%. Approximately 80-90% of deaths from emphysema are caused by first or secondhand smoke. Here are some of the substances in secondhand smoke: acetaldehyde, acrolein, 4-aminobiphenyl, ammonia, analine, arsenic, benzene, cadmium, carbon monoxide, chromium VI, DDT (insecticide spray), formaldehyde, hydrogen cyanide, lead, mercury, methanol, methyl, chloride, naphthalene, nickel, nicotine, phenol, styrene, tar, toluene, vinyl chloride. Secondhand smoke is responsible for many cases of respiratory tract infections, such as pneumonia and bronchitis, especially in infants, children and older persons. The smoke from a cigarette, cigar and marijuana can increase the risk of sudden infant death syndrome (SIDS) and middle ear infections in children. Secondhand smoke is a major, sometimes fatal, health threat to persons with asthma. Exposure to this toxic smoke causes headaches, upset stomach, increased heart rate and blood pressure and burning of the eyes, nose and throat. Secondhand smoke is associated with numerous other cancers including: bladder, breast, cervix, esophagus, kidney, larynx, leukemia, mouth, pancreas, stomach, mouth, jaw, cheek and tongue. Did You Know? Five (5) minutes of exposure to secondhand smoke stiffens the aorta as much as smoking a cigarette. Twenty (20) minutes of exposure causes excess blood clotting, increasing the risk of hear attack and stroke. Thirty (30) minutes of exposure increases the build-up of fat deposits in blood vessels, increasing the risk of heart attack and stroke. Two(2)hours of exposure increases the chances of irregular beat that can be fatal or trigger a heart attack. Benefits of Smoke-free Laws 1.)Fewer Children start to smoke 2.)Nonsmokers are protected from the harms of secondhand smoke. 3.)More people quit smoking 4.)Smokers consumer fewer cigarettes. Workout With A Friend It's raining outside. Your shoes are still wet from your last walking session. You really should just go out and exercise, but there's something good on TV. Maybe later... Sound familiar? Now try this scenario: It's raining outside. Your shoes are wet and you don't really feel like going for a walk, but your cell phone is blinking with a message from your buddy that says she's already left the house and she'll meet you at the trail. You know you have to go, or she'll give you a hard time for ditching her. So, you grab your soggy shoes and head off for a power walking session. Afterwards, you feel good. You always feel good afterwards; it's the getting started part that's hard. That's why it's so beneficial to have someone else to exercise with on a regular basis. There's no type of fitness regimen that can't benefit from having a fitness buddy. If it's weightlifting, your workout partner can spot you. If it's running or biking, they can push you to go faster than you would if you were alone. If it's climbing, she can catch you when you slip and start careening down the mountain (maybe climbing isn't the safest fitness activity). Whatever your choice of fitness outlets, a workout buddy can not only push you harder than you would yourself, but they can actually get you out the door. Never underestimate the power of social obligations. Those of us who wouldn't think twice about breaking a date with ourselves cringe at the idea of breaking a date with a friend. Especially if we have friends who are experts at giving the guilt-trip. OK, so you're sold on the idea of a fitness buddy. But wanting one can be easier than finding one. Your regular friends might not be into fitness, or they're the kind of people who start something with good intentions and gradually slack off. It's important to find someone who is as dedicated to fitness (or more dedicated) than you are. But where to look? Here are some ideas: Ask a friend, or see if a friend of a friend is looking for somebody. If you belong to a gym, see if there is a bulletin board out front where you can post requests. Join an exercise class or take some sports lessons; you might find an interested person or two. Check fitness web sites, especially related to your interests; there may be a message board where you can look for activity partners. Whatever route you choose, don't be afraid to initiate proceedings by starting up conversations with people or starting new threads on message boards. You might be surprised at how many people are also looking for regular workout buddies. Once you find a fitness buddy, don't let him or her down. If you both show motivation and keep to a regular schedule, you'll both reap the benefits. Fruit Of The Week Sweet cherries were names after Cerasus in Asia Minor (present day Turkey), the town where they were first cultivated. They have been enjoyed since the Stone Age. In fact, archaeologists have found cherry pits in many Stone Age caves in Europe. Cherries can be sweet or sour-round with a deep red skin. Color: Red In Season: Summer Good source of Vitamin C, Fiber Calories per serving: 72 Grams of fiber per serving: 3g Dangers of Summer Heat Did you know that on average, 107 people die in the U.S. each year? With longer days, warmer temperatures and an abundance of sunshine, it’s no wonder so many of us take to the outdoors for summertime fun. While it feels great to be outside for recreational activities and exercise in the summer, too much exertion can lead to serious health problems. When the temperatures soars and humidity rises, it is time to take precautions to avoid dangerous health consequences such as heat exhaustion, heat stroke and overexposure to the sun. Seniors, children and people with chronic illness are most susceptible to heat exhaustion and stroke, however, everyone is at risk. Many telltale symptoms and warnings signs are associated with heat exhaustion, including dry mouth, fatigue, dizziness, headache, and weak and rapid pulse, and cool clammy, pale skin. And many of these symptoms can take several hours to appear. The early symptoms of heat exhaustion can sneak up on us. Some people feel a bit light headed and weak, and might have a touch of nausea. The serious problems develop when symptoms are ignored and additional fluids are not taken right away. Dehydration and the resulting loss of electrolytes such as sodium, is the primary cause of heat exhaustion. I would advice people to stay well hydrated and take in extra salt. Drink water even though you don’t feel like it, you can’t count on your thirst mechanism to prompt you. Heat stroke is the most severe form of heat illness and is a lifethreatening emergency. It is the result of long, extreme exposure to the sun, in which a person does not sweat enough to lower body temperature, reaching over 103 degrees. People suffering from heat stroke may experience extremely serious medical conditions, including, hot, dry, red skin, no sweating at all, disorientation, hallucinations or delirium, convulsions, and a loss of consciousness. To avoid heat-related problems: *Drink plenty of liquids *Wear light color clothing * Know first aid procedures ahead of time *Stay indoor during the hottest part of day Symptoms of heat exhaustion *Dizziness or lightheadness *Fainting, nausea, vomiting *Mood changes, irrability, confusion *Pale, clammy skin Symptoms of heat stroke *Dry, pale skin, not sweating *Hot, red skin that looks sunburned *Inability to think clearly *inability to revive If someone has the above symptoms, you must act quickly. Heat stroke and heat exhaustion can act within 10-15 minutes of first symptoms. If treatment is not given immediately, permanent damage can occur to internal organs. Call 911 for emergency help immediately. Move victims to a cool, shaded area. Don’t leaver the person alone. If symptoms include dizziness or lightheadness, lay the victim on his back and raise legs 6 to 8 inches. If the symptoms include nausea or vomiting, lay the victim on his or her side. Loosen and remove any heavy clothing. Give the person cool water to drink, about a cup of every 15 minutes. Fan the victim and spray with a cool mist of water or wipe down the victim with a wet cloth and cover with a wet sheet The Proper Way To Take Care Of Our Feet Since I started working for the Breathitt Co. Health Department in June of 2003, I have taught hundreds of physical activity classes. At the end of each class, someone always asks me about proper foot care. Since I am an avid walker and beginning to run, I think it’s extremely important to know how to take care of our feet. Imagine our feet as car wheels, if we have flat, we can’t travel. The same thinking goes with our feet, if we have an injury we are very limited on what we can do. I was very lucky to find an expert in this area, Dr. Chih J. Yen, who specializes in podiatry. For the next three weeks I will be talking with Dr. Chih J. Yen about proper foot care, shoes, socks, injuries, diabetes and other health topics. James E. Turner: How much physical activity do you recommend for adults? Dr. Yen: It very much depends on a persons BMI (body mass index). Everybody is very different, depending on their health, how active they are injuries and so on. I would recommend adults try to do some type of physical activity 3-4 times a week for at least 20-30 minutes. If 20-30 minutes of exercise is too much, do what you can and slowly build your endurance and stamina. We want to make exercise a part of your daily routine. Walking is a great exercise; all you need is a good pair of shoes and a safe place to walk. JET: How important is stretching before you exercise? Dr. Yen: Stretching is very important. Stretching is critical to prevent injury and it’s important to stretch before, during and after your workouts. When done properly, stretching will increase flexibility in the ligaments and tendons, improve range of motion and to prevent soreness. I recommend when stretching your feet is to do make the ABC’s range of motion with your feet. It’s also important to stretch your calves and hamstrings as well. JET: What should I look for when buying walking/running shoes? Dr. Yen: Buying the right type of shoe is so crucial in preventing all types of injury from shin splits to back pain. Buying the perfect athletic shoe involves more than selecting your favorite brand and models at the right price. It really depends on the type of activity that you will be doing. People that walk and run need to purchase new shoes about every 5 months or 400-500 miles. The soles and the mid soles in the shoes start to break down over time, lose shock absorption and that causes injuries. Injuries will start at the feet; go to the ankles, knees, hips, back and then arthritis. Sort of like a chain reaction of injuries. When buying shoes, you get what you pay for, so it’s better to spend a little more and get a better quality of shoe. Be sure to allow 3/8 to ½ inch between longest toe and end of toe box which should have ample height ad width to accommodate toes. The ball of the foot should match the widest part of shoe with “bend “of toes matching toe break of shoe, assure adequate spaces across the ball of the foot by dragging your thumb across the vamp (front part) of shoe, match your arch without construction or discomfort, and lastly always wear test shoes on stores to assure fit, balanced and comfortable gait. Thoroughly inspect shoe the inside and outside of shoe for defects and blemishes. Place shoe on firm flat surface and make sure the heel is straight and shoe is stable. JET: Are there a particular type of sock that you recommend? Dr. Yen: The purposes of athletic socks are to protect foot from impact and friction, to protect the foot from shoe pressure, and to promote healthy skin of the feet. Most people are not aware of this, but athletic shoes and socks should be fitted together and to avoid the tube socks which fail to conform to the foot. When use thicker, padded socks require ½ to one full size increases in shoe. Socks made form natural fibers, such as cotton, which is soft, absorbent, limited use in sports due to poor wicking effect. On the other hand, man made fibers, such as acrylic, nylon and polyester are all excellent for sports with good wicking properties and the ability to provide moisture output. Sock sizes are not the same as shoe sizes- use conversion chart provided by retailers prior to any purchase. Athletic sock that are double- layer in design is known for blister prevention, thin-flat knit design is known for liner or light weight, and lastly thick-flat knit is best construction for padding and protection. Dr. Chih J. Yen specializes in general podiatry, geriatric podiatry, wound care, diabetic foot care, foot and ankle trauma, foot and ankle surgery, podopediatrics, limb salvage and lower extremity sports medicine. You can contact Dr. Yen at 666-5534 or at 424 Jetts Drive, Jackson The Proper Way To Take Care Of Our Feet Since I started working for the Breathitt Co. Health Department in June of 2003, I have taught hundreds of physical activity classes. At the end of each class, someone always asks me about proper foot care. Since I am an avid walker and beginning to run, I think it’s extremely important to know how to take care of our feet. Imagine our feet as car wheels, if we have flat, we can’t travel. The same thinking goes with our feet, if we have an injury we are very limited on what we can do. I was very lucky to find an expert in this area, Dr. Chih J. Yen, who specializes in podiatry. For the next three weeks I will be talking with Dr. Chih J. Yen about proper foot care, shoes, socks, injuries, diabetes and other health topics. James E. Turner: How much physical activity do you recommend for adults? Dr. Yen: It very much depends on a persons BMI (body mass index). Everybody is very different, depending on their health, how active they are injuries and so on. I would recommend adults try to do some type of physical activity 3-4 times a week for at least 20-30 minutes. If 20-30 minutes of exercise is too much, do what you can and slowly build your endurance and stamina. We want to make exercise a part of your daily routine. Walking is a great exercise; all you need is a good pair of shoes and a safe place to walk. JET: How important is stretching before you exercise? Dr. Yen: Stretching is very important. Stretching is critical to prevent injury and it’s important to stretch before, during and after your workouts. When done properly, stretching will increase flexibility in the ligaments and tendons, improve range of motion and to prevent soreness. I recommend when stretching your feet is to do make the ABC’s range of motion with your feet. It’s also important to stretch your calves and hamstrings as well. JET: What should I look for when buying walking/running shoes? Dr. Yen: Buying the right type of shoe is so crucial in preventing all types of injury from shin splits to back pain. Buying the perfect athletic shoe involves more than selecting your favorite brand and models at the right price. It really depends on the type of activity that you will be doing. People that walk and run need to purchase new shoes about every 5 months or 400-500 miles. The soles and the mid soles in the shoes start to break down over time, lose shock absorption and that causes injuries. Injuries will start at the feet; go to the ankles, knees, hips, back and then arthritis. Sort of like a chain reaction of injuries. When buying shoes, you get what you pay for, so it’s better to spend a little more and get a better quality of shoe. Be sure to allow 3/8 to ½ inch between longest toe and end of toe box which should have ample height ad width to accommodate toes. The ball of the foot should match the widest part of shoe with “bend “of toes matching toe break of shoe, assure adequate spaces across the ball of the foot by dragging your thumb across the vamp (front part) of shoe, match your arch without construction or discomfort, and lastly always wear test shoes on stores to assure fit, balanced and comfortable gait. Thoroughly inspect shoe the inside and outside of shoe for defects and blemishes. Place shoe on firm flat surface and make sure the heel is straight and shoe is stable. JET: Are there a particular type of sock that you recommend? Dr. Yen: The purposes of athletic socks are to protect foot from impact and friction, to protect the foot from shoe pressure, and to promote healthy skin of the feet. Most people are not aware of this, but athletic shoes and socks should be fitted together and to avoid the tube socks which fail to conform to the foot. When use thicker, padded socks require ½ to one full size increases in shoe. Socks made form natural fibers, such as cotton, which is soft, absorbent, limited use in sports due to poor wicking effect. On the other hand, man made fibers, such as acrylic, nylon and polyester are all excellent for sports with good wicking properties and the ability to provide moisture output. Sock sizes are not the same as shoe sizes- use conversion chart provided by retailers prior to any purchase. Athletic sock that are double- layer in design is known for blister prevention, thin-flat knit design is known for liner or light weight, and lastly thick-flat knit is best construction for padding and protection. Dr. Chih J. Yen specializes in general podiatry, geriatric podiatry, wound care, diabetic foot care, foot and ankle trauma, foot and ankle surgery, podopediatrics, limb salvage and lower extremity sports medicine. You can contact Dr. Yen at 666-5534 or at 424 Jetts Drive, Jackson Watch Out For Summer Heat A healthy body temperature is maintained by the nervous system. As body temperature increases, the body tries to maintain its normal temperature by transferring heat. Sweating and blood flow to the skin (thermoregulation) help us keep our bodies cool. A heat-related illness occurs when our bodies can no longer transfer enough heat to keep us cool. A high body temperature (hypothermia) can develop rapidly in extremely hot environments, such as when a child is left in a car in the summer heat. Hot temperature can also build up in small spaces where the ventilation is poor, such as attics or boiler rooms. People working in these environments may quickly develop hypothermia. High temperature caused by a fever is different from a high body temperature caused by a heat-related illness. A fever is usually the body’s normal reaction to infection and other conditions, both minor and serious. Heat-related illness produces a high body temperature because the body can’t transfer heat effectively or because external heat gain is excessive. Heat-related illness include: 1.) Heat rash (prickly heat) which occurs when the sweat ducts to the skin become blocked, swell and cause discomfort and itching. 2.) Heat cramps, which occurs after exercise because sweating causes the body to lose water, salt and minerals (electrolytes) 3.) Heat edema (swelling) in the legs and hands, which can occur when you sit or stand for a long time in a hot environment. 4.) Heat tetany (hyperventilation and heat stress), which is usually caused by short periods of stress in a hot environment. 5.) Heat syncope (fainting) which occurs from low blood pressure when heat causes the blood vessels to expand (dilate) and body fluids move into the legs because of gravity. 6.) Heat exhaustion (heat prostration), which generally develops when a person is working or exercising in hot weather and does not drink enough liquids to replace those lost fluids. 7.) Heatstroke (sunstroke), which occurs when the body fails to regulate its own temperature and body temperature continues to rise, often to 105 degrees or higher. Heatstroke is a medical emergency. Even with immediate treatment, it can be life threatening or result in serious long-term complications. Often, environmental and physical conditions can make it difficult to stay cool. Heat-related illness is often caused or made worse by dehydration and fatigue. Exercising during hot weather, working outdoors, and overdressing for the environment increase your risk. Caffeine and alcohol also increase your risk for dehydration Many medications increase your risk of a heat related illness. Some medications decrease the amount of blood pumped by the heart (cardiac output) and limit blood flow to the skin, so your body is less able to cool itself by sweating. Other medications can alter your sense of thirst or increase your body’s production of heat. If you take medications regularly, ask your health professional for advice about hot-weather activity and your risk of getting a heat-related illness. Renew Your Resolutions It’s an American tradition. Every January 1st, people make New Year’s Resolutions. Whether it’s exercising more, eating more vegetables or losing weight. Health and nutrition resolutions often top the list. By mid February, we have forgotten most of our good intentions. The biggest mistake people make are trying to do too much, no being specific enough on their goals that they want to achieve. The key is to make small changes and be realistic on the time frame that you want to achieve those goals. Listed below are some tips on how to get back on track and reach your goals that you set out to achieve six months ago. 1.)Starting a walking program. Be more active everyday. Try to include 30-35 minutes of daily physical activity everyday. If 30-35 minutes seems too much, walk 10 minutes a day and slowly build your endurance. If finding time seems to be the trouble, divide your workouts: 10 minutes in the mornings, 10 minutes at lunch and 10 minutes in the afternoon to get your workout in. 2.)Drink milk for weight loss. For decades, people were told to drink milk for strong bones. In recent years, dairy products have also been found to improve blood pressure, reduce the risk of diabetes and protect against certain types of cancer. Now a growing body of research links consumptions of calcium rich milk, yogurt and cheese to lower the risk of obesity. Make sure the dairy products you consume are low fat. 3.)Slow down and eat. Experts are blaming the growing obesity epidemic on many factors, including fast food, dwindling family dinners and hectic lifestyle that seems to leave little time for eating healthy and exerting. We need to slow down and enjoy life, family and friends. As often as possible, eat home cooked meals with family and friends. Cook from scratch more often, using fresh ingredients rather than boxed are canned foods. Create a calm, pleasant mealtime atmosphere and turn off the TV during meals. 4.)Include nuts in your diet. For over a decade, nutrition research has been growing about nuts. Eating several small servings of nuts a week to reduce the risk of heart disease and diabetes. Although nuts contain a high percentage of fat, the majority is unsaturated fat, the heart healthy fat that lowers the LDL or bad cholesterol levels. Nuts are packed with nutrients such as fiber, vitamin E, magnesium, and other phytochemicals. 5.)Color your plate. Many people have memories of their mother or grandmother reminding them to eat their greens. Experts now recommend eating reds, yellows, purples and white vegetables. The colored fruits and vegetables come from natural compounds called phytochemicals. You may be familiar with some of these: lutein from greens, lycopene from tomatoes, and beta carotene from carrots. The main role of phytochemicals is to protect the plant. In turn, these protective factors benefit the person who eats the plant. Phytochemicals can help prevent disease, slow down again and improve immunity. Fiber Goals Most Americans only get about half of the recommended 25 grams of fiber each day. Fiber cereals is an easier than ever way to increase your daily fiber intake. Try using these 10 simple tips each day to help you reach your fiber goals. 1.)Scan for Bran. Look for bran and whole wheat on product packages and ingredient labels. These ingredients can help boost fiber intake. 2.)Grab the Whole Food. Munch on a whole piece of fruit, in place of drinking a glass of juice. You’ll get the nutrients and the fiber too. ( 1 medium orange = 3g fiber). 3.)Savor the Nuts. Eat fruit and vegetables with the skin on. Eating the skin helps to bump up the fiber, plus it provides texture and a bonus of other nutrients. (1 medium baked potato with skin on = 4g fiber) 4.)Screen for beans. Replace your typical side dishes with high fiber dried peas and beans, such as kidney, pinto, lentils or black-eyed peas. These fiber legumes make it easier to meet daily fiber goals. (1/2 cup canned red kidney beans = 8g fiber) 5.)Go nuts. Jazz up salads, vegetables, snacks and desserts with almonds, sunflower seeds or soy nuts. Nuts and seeds add fiber of many other fruit selections. (1cup brown rice = 3 g fiber) 6.)Be berry wild. Choose raspberries, blackberries and boysenberries to add variety to your cereals. These berries have twice the fiber of many other fruit selections. (1/2 cup fresh raspberries = 4g fiber. 7.)Bring on the brown: Use brown rice instead of white. Switch to whole-wheat pasta, whole-wheat flour, whole wheat breads and whole grain crackers instead of regular white versions. (1 cup brown rice = 3 g fiber) 8.)Skip the chips. Select snacks that are a good source of fiber. Instead of potato chips, go for low fat popcorn, whole grain pretzels or oven crisped whole-wheat pita triangles. (3cups popcorn =4 g fiber) 9.)Drink up. Water is a healthy beverage of choice, especially as you up the fiber. Your body needs more water to help process the added fiber you eat. Aim for eight 8-oz glasses of water each day. 10.) Add some fiber to your cereal. Mix fiber cereal into your favorite side dishes or top yogurt, salads or oatmeal. Even a small amount of fiber cereal makes a difference. Americans Getting Taller, Heavier Americans are getting a little taller and a lot heavier. Adults are roughly an inch taller now than the early 1960’s on average, but nearly 25 pounds heavier, according to the Center For Disease Control. In 1960-62, the average man weighed 166lbs. By 2006, the average man had reached 191 pounds. Similarly, the average female’s weight rose from 140 lbs to 162lbs. The average man is now about 1 inch taller to about 5ft9.5. The average height of a woman went from just over 5ft3 to 5ft4. Vegetable Of The Week Artichoke is a green cone shaped bud with overlapping outer leaves, an enclosed choke and a firm fleshed base called the heart. The Artichoke is a good source of iron, phosphorus, and magnesium. High in: Vitamin C and Folacin 3 grams of fate and 47 calories per serving Understanding Food Labels The nutrition facts panel provides specific information about calories, fat, cholesterol, sodium and certain vitamins and minerals in a single serving of food. The Food and Drug Administration (FDA) requires this information to appear on virtually all packaged foods. Reading and comparing nutrition facts panels will help you make more healthful food choices. The FDA has set all serving sizes. All of the information below pertains to this amount of food. Calories are calculated from the amount of fat, carbohydrates and protein in the food. Many people are watching how much fat they eat. Total fat consisted of three subtypes of fat: saturated fat, monounsaturated fat and polyunsaturated fat. Saturated fat is the fat that is linked with high blood cholesterol. Trans fat, like saturated fat, raises blood cholesterol, and is found mostly in foods made with partially hydrogenated vegetable oils. Trans fat is formed when liquid oils are made solid, or hydrogenised Total carbohydrates contain three categories: simple carbohydrates (sugars), complex carbohydrates (starches) and dietary fiber. Sugars can be naturally occurring, like fructose in fruit and juice or they can be from refined sources like table sugar (sucrose), corn syrup or molasses. The FDA has not determined a Daily Value for sugar. Vitamins and minerals list the percentages of the USRDA of these nutrients. USDRA stands for the United States Recommended Daily Allowance. The footnote provides guidelines that apply to people eating 2,000 or 2,5000 calories. These guidelines don’t change from label to label. They do not represent what is in the food you are buying. Instead, these numbers are used to calculate the Daily Values column. Calories from fat. This shows how many calories come from fat. To find the percentage of calories derived from fat, divide calories from fat by total calories. Daily values is a way you can evaluate how a particular food fit into your daily meal plan. These percentages are based on health agency guidelines listed in the footnote at the bottom of the label for a person eating 2,000 calories a day. This food item provides only 1% of the amount of fat that a person eating 2,000 calories would consume in a day. Daily values do not indicate the percentage of a nutrient in a food - for instance, the daily value for fat does not show the percentage of calories from fat. Cholesterol is only found in products of animal origin. If a product has very little cholesterol (less than 2 mg per serving), this may be rounded down from zero. High levels of sodium are found in salt, soy sauce, condiments, processed foods, cured meats and cheese. Some people are very salt sensitive. Others can eat sodium without ill effects. Vegetable Of The Week Lettuce is a member of the sunflower family. This vegetable is a temperate annual or a biennial plant often grown as a leaf vegetable. Color: green Good Source of Iron In Season: Fall, Winter, Spring Calories Per Serving: 16 High In Vitamin A, C, Folacin Phtyochemicals: Beta Carotene Understanding MyPyramid: Steps To A Healthier You The Unites States Department of Agriculture’s (USDA) new MyPyramid food guidance system, released in the spring of 2005, is the revised version of the Food Guide Pyramid, which was released in 1992. The new system provides food-based guidance to help implement the 2005 Dietary Guidelines for Americans. The My Pyramid system uses a personalized approach and recognizes that “one size does not fit all,” therefore, there are many pyramid plans as opposed to one. The pyramid plans are based on a persons age, gender and current level of physical activity. Grains: Eat at least 3 oz. of whole-grain cereals, breads, crackers or pasta everyday. 1 oz. is about one slice of bread, about 1 cup of breakfast cereal, or ½ cup of cooked rice, cereal or pasta. Make half your grains whole. Eat 6 oz. everyday. Vegetables: Eat more dark-green-veggies like broccoli, spinach and other dark leafy greens. Eat more orange vegetables like carrots and sweet potatoes. If possible, eat dry beans, pinto beans, kidney beans and lentils. Remember to vary your veggies. Eat 2 ½ cups every day. Fruits: Try to eat a wide variety of fruits. Choose fresh, frozen, canned or dried fruit. Choose fresh, frozen, canned or dried fruit. Be cautious of fruit juices because most are full of calories and are not 100% fruit juice. Also, be sure to wash fruit before eating. Eat 2 cups every day. Milk: Go low-fat or frozen when you chose milk, yogurt and other milk products. If you don’t or can’t consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages. Drink 3 cups every day, for kids aged 2 to 8, it’s 2 Meats and Beans: Choose low-fat or lean meats and poultry. You can bake it, broil it or grill it. Vary your protein routine-choose more fish, beans, peas, nuts, and seeds. Eat 5-½ oz. every day. Know the limits on fats, sugars and salt (sodium). Make most of your fat sources from fats, nuts, and vegetable oils. Limit solid fats like butter, margarine, shortening and lard as well as foods that contain these. Check the Nutrition Facts label to keep saturated fats, trans fats and sodium low. Choose food and beverages low in added sugars. Added sugars contribute with few, if any nutrients. Find your balance between food and physical activity. Be sure to stay within your daily calories needs. Be physically active for at least 30 minutes most days of the week. About 60 minutes a day of physical activity may be needed to prevent weight gain. For sustaining weight loss, at least 60-90 minutes a day of physical activity maybe required. Children and teenagers should be physically active for 60 minutes everyday or more days. Vegetable Of The Week Leeks are part of the onion family with dark green leaves rising from a close-set white bas. Leeks have a milder, sweeter flavor with a crunchy texture when cooked. Color: green Good Source of Vitamin B, Magnesium High In Vitamin C, Folacin, Iron Calories per serving: 61 What You Should Know About Hepatitis Hepatitis is a serious disease that affects the liver and can cause long term damage. Different types of germs-both bacteria ad viruses- can cause hepatitis. For example, many viruses (including hepatitis A, B, C, D and E) are responsible for hepatitis. Hepatitis A: This type of hepatitis is caused by hepatitis A virus. It often spreads because of poor hygiene habits, such as not washing your hands after going to the bathroom. You can also get hepatitis A by eating foods or drinking beverages contaminated with the virus. Hepatitis A is a common form of viral hepatitis in the United States. This disease is responsible for serious health problems. Hepatitis B: Hepatitis B virus causes this type of hepatitis. Hepatitis B virus may be found in blood and can be spread through contact with infected blood or blood products. You can get hepatitis B by injecting drugs virus. You can even get Hepatitis B by sharing razors or toothbrushes with an infected person. Hepatitis B is also spread through certain body fluids of an infected person, such a semen and vaginal secretions and can be spread by having sex with someone who has the disease. Hepatitis B can be serious and even fatal, causing such illness as liver cancer. Hepatitis C: Hepatitis C virus is another cause of hepatitis. You can get this type of hepatitis through contact with contaminated blood or by having sex with an infected person. Less commonly, hepatitis C is passed on through household contact. People who receive blood transfusions or dialysis treatments or who inject illegal drugs are most likely to get this disease. Hepatitis C is dangerous because it is often slow spreading and silent, and lasts a long time. It is one of the major causes of cirrhosis in the U.S., and it’s also a major cause of liver cancer worldwide. Approximately 8,000-12,000 people die from hepatitis C-related liver disease every year. Hepatitis D: Hepatitis D virus needs hepatitis B virus to actively infect the liver. People who are immune to hepatitis B virus are safe from hepatitis D. When hepatitis D does become active, it can be extremely dangerous. This form of hepatitis exists worldwide, but is generally spread in different ways in different regions. In area where the disease is less common, such as in the U.S. and northern Europe, hepatitis D is spread by contact with infected blood and blood products. Two groups of people with the highest risk of getting it our people with hemophilia (those who bleed a lot because their blood does not properly clot) and drug addicts. In northern Africa, southern Europe and the Middle East, hepatitis D is transmitted mostly by means other than the infected blood. In these Mediterranean countries, it is often spread by close personal contact with people who have hepatitis D Hepatitis E: Hepatitis E usually spread through impure drinking water. Outbreaks of hepatitis E have caused high death rates in pregnant women. People who have traveled to Asia, Africa, Central and South America may be at greater risk for contracting hepatitis E. Stopping Germs at Home, Work and School How germs are spread: The main way that illness like colds and flu are spread is from person to person in respiratory droplets of coughs and sneezes. This is called “droplet spread”. This can happen when droplets from a cough or sneeze of an infected person move through the air and are deposited on the mouth or nose of people nearby. Sometimes germs can be spread when a person touches respiratory droplets from another person on a surface like a desk and then touches his or her own eyes, mouth or nose before washing their hands. We know that some viruses and bacteria can live 2 hours or longer on surfaces like cafeteria tables, doorknobs, and desks. It’s important to stop the spread of germs by following these tips: cover your mouth and nose, clean/wash your hands often and remind your children to practice healthy habits as well. Always cover your mouth and nose when coughing or sneezing. Cover your cough or sneeze if you do not have a tissue. The clean your hands and do so every time you cough or sneeze. We also recommend that when you wash your hands, with soap and warm water, that you wash 15 to 20 seconds. When soap and water are not available, alcohol based disposable hand wipes or gel sanitizers may be used. You can find them at supermarkets and drugstores. If using gel, rub your hands until the gel is dry. The gel doesn’t need to work; the alcohol in it kills the germs on your hands. Remind children to practice healthy habits too, because germs spread, especially at school. The flu has caused high rates of absenteeism among students and staff in our country’s 119,000 schools. Influenza is not the only respiratory infection of concern in schools, nearly 22 million schools days are lost each year to the common cold alone. However, when children practice healthy habits, they miss fewer days of school. Vegetable Of The Week Green peppers are green in color with a bell shape that includes 3 to 4 lobes. As green peppers mature, their color changes from green to red as they become sweeter. Color: Green In Season: Spring, Summer, Fall, Winter Good Source of Folacin, Vitamin B6, High I Vitamin A, Vitamin C Grams of fiber per serving: 2g Calorie per serving: 27 Phtochemicals: Beta-carotene, Lutein & Zeanxanthin 5 Best & Healthiest Foods Salmon is a good source of protein and omega 3 fatty acids, which has been shown to decrease LDL cholesterol and raise HDL cholesterol. In 2002, the American Heart Association recommended eating 2 servings of fish a week, particularly fatty fish such as salmon. With increasing public concerns over farmed salmon, choose wild salmon. Most canned salmon are wild. Soy products are great substitutes for animal products. Soybeans contain high amounts of protein which comprise of all essential amino acids (the only such vegetable source to do so). Soybeans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B vitamins, omega 3 fatty acids and fiber. Numerous scientific studies demonstrated that a diet containing significant soy prot |