What Did You Pack?-- A Lunchbox Lesson

It's almost back to school time! (Insert cheers &/or groans as needed.) Packing lunches for the whole family can be a great way to encourage healthy eating, improve school or work performance, & save money. However, it can sometimes lead to feelings ranging from boredom to queasiness.

Feeling sick? A Texas study found an alarming number of pre-school lunches with foods outside of their safe temperature ranges. This can allow bacteria to flourish, foods to spoil, & make people sick. Young kids & older folks are much more sensitive. Washing your hands before packing or eating the lunch is also a great habit.
- Fight BAC's Pack a Safe Lunch 101
- CNN The Chart's Secret For a Safe Kid's Lunch

In a rut? Check out these websites for meal packing inspiration:
- Parenting's 15 Nut-Free Lunch Recipes & Snacks
- Diabetic Foodie's Packable Lunches for Kids & Adults
- EatingWell's Quick Light Lunches
- Food Network's Healthy Lunch Recipes
- Epicurious' Back to School Lunch Ideas

Now is also a great time to learn more about nutrition at Choose My Plate. Get a refresher on food categories (MyPlate); specialized nutrition info by age (Audience); plus recipes, food plans, tips for eating on a budget, etc.

Live Longer With These Healthy Habits

The average American life expectancy rose slightly to 78.8 years old (81 for women & 76 for men). However, the 10 leading causes of death nationwide continue to be:  heart disease, cancer, chronic lower respiratory diseases, stroke, unintentional injuries, Alzheimer's disease, diabetes, influenza/pneumonia, kidney disease & suicide. Together, they seriously impact quality of life before accounting for almost 75% of deaths. (Curious about how we compare locally? Check out our 2014 SOTCH or 2011 Community Health Assessment.)

Genetics do play a role. Long-term healthy habits are powerful, though. They can help prevent, influence, or treat many health conditions. Commonly mentioned habits include eating nutritious foods; being physically active; getting quality sleep; reducing stress; etc. Some may surprise you!

Learn more at:
- US News & World Report's 11 Health Habits That Will Help you Live to 100,
- Frank Horton Associates' Healthy Changes for Staying Young,
- American Council on Exercise's 5 Habits That Will Help Increase Your Longevity,
- Nat Geo's Here are the Secrets to a Long & Healthy Life,
or search our blog for healthy tips.

Have a Seat?-- How Sitting Impacts Health

"Have a seat." "Take a load off." "Sit & stay awhile." We've all heard (& may even said) these greetings. However, it turns out that sitting can be hazardous to your health. Some advocates are now comparing the dangers of sitting to that of smoking...

Many people who exercise think they're immune. They assume their 30 minute or an hour workout counteracts the 8 hours spent sitting at a desk (plus driving, TV time, etc.). While exercise is great for so many reasons, research reveals that being physically active throughout the day is also important.

Both sitting for extended periods & the cumulative amount (i.e., how an 1 hour here & 2 hours there adds up) can impact health. Involved body systems include organs (including your heart & brain) & muscles (including your hips, back, & neck).

When you do have to sit, try to:
- use good posture. Sit up straight. Adjust your chair.
- schedule & take regular breaks to stretch, rest your eyes, etc.
- get up, stand, &/or move around whenever you can. For example,
  - walk to a co-worker's office instead of sending an e-mail.
  - do a walking meeting for small groups.
  - stand while talking on the phone.
  - use a bathroom that's further away.

For more details & tips, check out:
- Washington Post's The Health Hazards of Sitting (infographic & tips)
- Greatist's Legit Ways to Move More During Work-- And Avoid Death by Sitting
- LiveScience's 5 Tips for Sitting Less During Your Work Day
- Reader's Digest's Rise up Against Sitting Disease: 22 Healthy Ways to Move More

Table Salt vs. Sea Salt-- Which is Healthier?

Have you noticed how many packages exclaim, "Now with sea salt!"? Based on the sheer frequency, it would be easy to think that sea salt must be healthier than traditional table salt. But, is it?

- Sea salt is less processed & has less ingredients than table salt (anti-clumping agents).
- Sea salt may have trace elements (like magnesium, calcium, etc.). However, experts are skeptical whether it's enough to matter. Many foods are far better nutrient sources. Table salt, on the other hand, often has iodine added. While it can help prevent goiter (a thyroid disease), there are other iodine-rich foods available.
- Sea salt & table salt have roughly the same amount of sodium. The only difference might be a sea salt with a larger, coarser grain. If it tastes more noticeable, some people may use less...

In summary, there's really no nutritional difference. Remember to:
- taste your food before salting. Consider salt-free spices, low sodium broths, or citrus instead.
- compare nutrition labels to choose less salty foods. Aim for no more than 1,500mg - 2,300mg (1 teaspoon) of sodium per day. The lower range is especially recommended for people with high blood pressure or other heart issues.

For more info, check out:
- American Heart Association's Sea Salt vs Table Salt-- Sodium Break Up,
- North Kansas City Hospital's Table Salt vs. Sea Salt,
- NC Cooperative Extension's Get Heart Smart About Sodium,
or search our blog.