Awaiting Hurricane Matthew...

Although we are mostly through hurricane season, Hurricane Matthew is nearby. We don't yet know what path he'll take. Maybe it'll just be a quick "drive by" or maybe a more leisurely "visit". The takeaway? There's no time like the present to be (or get) prepared!

Preparedness means having the basic items your family (including pets) may need for 3 - 7 days after a disaster. These items (called an emergency kit) should all be in one, easy to access place. Every family's kit will be different. However, some common items include:
- non-perishable foods (also consider a manual can opener)
- pet food (remember, some human foods can hurt pets.)
- drinking water (1 gallon per person/pet per day)
- non-drinking water (for washing hands, flushing toilets, etc.)
- hand sanitizer
- hygiene supplies (toothbrush, toothpaste, etc)
- medications (prescription & over-the-counter)
- basic first aid supplies
- battery powered devices (like flashlights, weather radios, etc.); extra batteries/packs; & low tech entertainnment.

If you haven't already, make sure important documents are protected in a waterproof safe at home, a bank safety deposit box, or at least scanned/photographed & saved securely to the cloud.

Make safe & healthy decisions before, during, & after storms.
- Have an evacuation plan. If you need to leave, leave early.
- Do not drive through standing water.
- Do not grill or run portable generators inside. Carbon monoxide can kill without warning.
- Do not leave candles or fires unattended.
- If you experience damage or want to donate to impacted areas, choose established, reputable entities.

Learn more at:
- Ready NC (track the storm, get tips, etc.)
- American Red Cross' Hurricane Preparedness
- MSN's 14 Cheap Emergency Essentials You Don't Want to be Without

Breakfast Means Break the Fast

The new school year is underway. So, how have your mornings been?

It may be tempting to skip breakfast to save time or calories. However, a healthy breakfast can give you energy, improve concentration, help curb later cravings, help prevent overeating, etc. Studies also show that people who eat a healthy breakfast tend to be thinner &/or lose more weight than those who skip breakfast. These are all important benefits for kids & adults alike!

 

Healthy breakfasts ideally include a combination of whole grains, protein, some healthy fat, & fruits/veggies. Learn more at:

- EatingWell's What is a Healthy Breakfast? (short video) 

- Mayo Clinic's Healthy Breakfast: Quick, Flexible Options

 

If your mornings are hectic [like mine :(...], here are a variety of quick but healthy breakfast ideas. They span sweet to savory & feature both the traditional & new takes on old favorites.

- RealSimple's 18 Fast, Healthy Breakfast Ideas

- Greatist's 34 Healthy Breakfast for Busy Mornings

- Parenting's 15 On-the-Go Breakfast Recipes 

- WebMD's 16 Kid-Friendly Breakfasts 

Making or even just preparing your own food gives you much greater control over calories, fat, salt, sugar, whole grains, etc. However, sometimes a fast food breakfast may be in your cards. Due to more health conscious consumers, healthier choices are now easier to find... even at fast food restaurants. Check out Business Insider dish on The Healthiest Breakfasts You Can Order at 11 Fast Food Restaurants (including several local chains).

The Lunch Bunch

School makes me think about reading, writing, & LUNCH. It's easy to get into a lunch packing rut... especially if there is a picky eater is involved or restrictions are placed on what you can bring (e.g., no fridge, no microwave, allergy or diet, etc.).

Here are some things to consider.
- US News' 5 Tips for Packing Cheap (& Healthy) School Lunches 
- Good Housekeeping's Your Biggest School Lunch Problems-- Solved!
- WebMD's Cheap & Healthy Brown-Bag Lunch Ideas (for Grown-ups)
- FoodSafety.gov's Back to School (how to keep packed lunches fresh & safe)

A filling lunch should combine protein, whole grains, fruits & veggies plus some healthy fat. (Need a review?) Each one plays a role in making you feel full & energized. For most people, skipping food groups can lead to any number of issues, from short term discomfort to longer term
deficiencies. Proper portion control is also important.

Healthy Lunch Ideas
- SquawkFox's 10 Healthy Lunch Box Ideas for Under $2
- Parents' Healthy School Lunches & Snacks
- Greatist's 7 Portable, Healthy Lunches...
- Readers' Digest's 12 Healthy Salad Recipes That Will Make Lunch Exciting Again
- EatingWell's Cheap, Healthy Lunch Ideas for Work

For more inspiration, check out our Aug. 28, 2014, post for even more links.

Are E-Cigs the Solution or Part of the Problem?

In the early 2000s, electronic cigarettes (e-cigarettes) were re-imagined in China to cater to "health conscious" consumers. There was limited excitement when first imported to the US around 2007. However, both use & availability continue to grow.

E-cigarette is a broad term that includes many different types of devices. Generally, puffing activates a battery-powered heating device, which vaporizes the cartridge liquid. This results in an aerosol or vapor the smoker inhales (called "vaping"). There are thousands of different flavors available that can be mixed into the liquid. Advocates worry that the use of sweet fruit or candy flavors (plus snazzy names) are likely to attract kids.

Some people start vaping as a way to quit smoking. Of the research done, results are mixed. Others consider it a healthier alternate for themselves & those around them. However,...

- The liquid contains many unhealthy components including highly addictive nicotine & other harmful solvents or additives. Even though many flavorings are safe to eat, they haven't been tested for breathing. Their use might injure the throat or lungs. There is also a lot of variation between brands & little regulation.

- Although the vapor is often promoted as safe, the Centers for Disease Control (CDC) strongly disagrees. Known carcinogens, toxic chemicals, & potentially toxic metal nanoparticles have been found in some vapor. Plus, bystanders can actually absorb the vaporized nicotine through their skin! There have also been cases of accidental nicotine poisoning-- in both users & young children.

Despite the possible dangers to both users & bystanders, e-cigarette companies had not been held to the same restrictive advertising laws as other tobacco products. So, it became increasingly common to see event sponsorship, popular celebrity spokespeople, & social media ads. Self-reported data revealed a continued trend of more young people using e-cigarettes than cigarettes. In 2015, 16% of high schoolers & 5.3% of middle school vaped at least once a month (CDC & FDA).

Beginning August 2016, the Food & Drug Administration (FDA) can exercise some oversight into the sales, marketing, & manufacturing.


Learn more at:
- National Institute of Drug Abuse's Drug Facts: Electronic Cigarettes
- American Lung Association's E-cigarettes & Lung Health
- LiveScience's 4 Myths About E-Cigarettes
- US News' Changes to Vaping Rules Imminent
- Kids Health's About E-Cigarettes (also has age appropriate info for kids & teens)
- Tobacco Free Kids' E-Cigarettes: An Overview of Key Issues

For info on quitting, check out:
- Quitline NC-- free online or telephone (English, Spanish, many other languages, & TTY) cessatuib counseling
24/7. Lots of online materials for family/friends, employers, healthcare providers, etc.
- WebMD's Proven Strategies to Quit Smoking
- American Lung Association's Help Someone Quit

Is Gluten-Free the Diet for Me?

For the past few years, "gluten free" has been a buzz word. However, as a popular comedian points out below, many people (even some healthcare or fitness professionals) don't truly understand this dietary choice.

 

Gluten is a broad term for a protein found in wheat, rye, & barley. Commonly identified foods include breads, pastas, cakes, etc. However, a surprisingly large variety of foods contain vital wheat gluten (many processed foods) or malt (a barley derivative). Some foods are even inaccurately labeled as "gluten free".

Gluten has been blamed for a laundry list of ailments including bloating, chronic fatigue, brain fog, joint pain, etc. These symptoms can actually be caused by many different health issues or unhealthy habits.

There are some people who do medically benefit from a gluten-free (or the more restrictive & complicated FODMAP) diet, though.

- Celiac disease is a "...serious genetic autoimmune disorder where the ingestion of gluten leads to damage in the small intestine and other major organ systems." Other symptoms (including those above) may also be present. In this case, gluten can cause bodily harm or even death. It only impacts 1% of the population. (Celiac Disease Foundation)

- Even less people have wheat allergies. As with all allergies, contact can be dangerous or deadly.

- Gluten sensitivity is a newer & less understood condition. These people suffer from some of the above symptoms but don't experience celiac's intestinal damage. Currently, there is no test. Few studies have been conducted. Most were small (meaning limited result application). Some also showed unexpected or even conflicting results.

- Some people with Irritable Bowel Syndrome (IBS) also show improvement on a gluten free diet.

For the general population, going gluten free is unlikely to offer many benefits. Gluten free foods are often more expensive. They also tend to be less healthy. Manufacturers substitute more calories, fat, sugar, &/or salt to compensate for the missing flavor or texture. Cutting food groups from your diet may lead to nutritional deficiencies. Gluten free items are also less likely to be enriched with important vitamins & nutrients.

For more information, check out:
- Consumer Reports' 6 Truths About a Gluten Free Diet
- CBS News' Is Gluten Sensitivity For Real?
- EatingWell's Unraveling the Gluten-Free Trend

As always, talk with your healthcare provider about any health concerns you have. If you are looking for a primary care provider, call Granville Vance Public Health to schedule an appointment with Dr. Shauna Guthrie (Oxford 919-693-2141 or Henderson 252-492-7915).

App Wrap 2016

Smart phones are blamed for a range of health concerns. However, this staple of American life can also help aid your health & fitness goals.

Check out these lists of recommended apps:
- Greatist's The 39 Best Health & Fitness Apps of 2016
- Time's The Best Free Health & Fitness Apps
- PCMag's the 25 Best Fitness Apps of 2016

How about the new Pokemon Go phenomenon?
- Forbes' 5 Ways Pokemon Go is Actually Good for You
- WRAL's Pokemon Go 5 Safety Tips...
- CNET's Pokemon Go Safety Tips...

Protect the Ones You Love! Immunizations Through the Ages...

Once upon a time, in a place not so far away, lots of people died from contagious (but preventable) diseases. Widespread vaccinations helped change that. Vaccines have made many formerly common illnesses rare (like whooping cough, mumps, polio, or even chickenpox).

The words "vaccinate" or "immunize" often make us think of screaming babies & small kids. In reality, traveling, coping with chronic illnesses, or even just aging can put us at greater risk. Locally, flu & pneumonia remain a leading cause of death among our elderly.

Immunization is related to the word "immune" (meaning safe or protected). Vaccines help your body learn to recognize & fight diseases. If done at the recommended time, they are very effective at preventing, or at least minimizing, illness. Most immunizations also put you at little to no risk. On the other hand, when people choose not be vaccinated, they endanger themselves & anyone else who isn't or can't be immunized.

For more information, check out:
- KidsHealth's Frequently Asked Questions About Immunizations
(For kids' & teens' articles, look for the tabs near the bottom of the page. For Spanish, click on the green box on the upper right. Attention teachers:  free lesson plans can be found on the left sidebar.)

- NC Public Health's NC Immunization Requirements (details what immunizations are needed to begin daycare, school, & college plus allowed exemptions. On the left sidebar, learn more about vaccine preventable diseases & which immunizations are recommended vs. required.).

- Centers for Disease Control's Child, Pre-teen & Teen, & Adult Immunization Schedules. These are also available in Spanish (gray box on the upper right). They also offer links to some interesting (& often free) apps.


Did you know Granville Vance Public Health offers both child & adult immunizations? Some of our programs operate on a sliding fee scale. We also accept many health insurance plans. No patient will be denied services based solely on their ability to pay. Call today with questions or for an appointment!

Coping with Cravings

Aah, we've all been there! Craving something salty... or something sweet. Maybe, it's something comforting from your childhood. Or, a reward for a hard workout or a rough day.

There are different theories as to why we have cravings.
- WebMD discusses research that found Junk Food Cravings Linked to Brain Lapse. The good news:  adequate physical activity, quality sleep, & limiting alcohol can help lessen them.
- In our modern industrialized world, cravings don't necessarily mean our body is missing nutrients. However, there are exceptions (e.g., an extremely restrictive diet; pica; etc.)
- Some people eat as a comfort or coping mechanism. The good news:  identifying this pattern (& using some of the tips below) can help you break it.

Tips:
- WebMD's Food Cravings That Wreck Your Diet (plus healthier alternatives)

- Huffington Post's 5 Creative Ways to Cope With Food Cravings
- Reader's Digest's 10 Ways to Control Your Cravings
- Greatist's How to Stop Any Craving Right When it Starts

Remember, tips are like tools in a toolbox. Every tool isn't appropriate for every job. Try different tips out & see which work for you. Sometimes, it may even be situation dependent. As with any new skill or habit, practice & patience are crucial.

What's the Difference Between a Portion & a Serving?

Last month's nutrition label post started a conversation about serving size vs. portion size. Here are the definitions, courtesy of NHLBI's We Can! program:
- portion:  how much you choose to eat.
- serving:  a measured amount of food or drink.

For example, many people drink a 20 ounce bottle of soda in one sitting (a portion). The company considers a serving size as 8 ounces (1 bottle = 2.5 servings). Current labels show nutrition info (calories, sugar, etc.) based on the company selected serving size. Newer labels will be more likely to reflect what an average person would consume (portion size). 

If you haven't already, click on the above link for their tips, family-friendly recipes, etc.!

Learn more with:
- WebMD's Portion Size & Weight Loss. If you prefer pictures, try their Portion Size Plate.
- Cooking Light's 10 Top Secrets to Portion Control
- Centers for Disease Control's How to Avoid Portion Control Pitfalls...

Not a fan of strict attention to portion size? Go, Slow, Whoa!... may be for you (or your family). This link is from KidsHealth. However, a printable, picture, & Spanish version are also available through We Can!

Summer Dining

Oh, it's been hot & humid lately... Even though I'd rather cook at home, the last thing I want to do is heat the house by using the oven. Summer eating doesn't have to be hard, expensive, or even particularly time consuming!

Check out these for some inspiration:
- Cooking Light's 5-Ingredient Salads (one of many 5-Ingredient meal topics)
- Eating Well's Quick Summer Dinners
- Food Network's Fresh Healthy Grilling & Summer Recipes
- Health.com's 7 Deliciously Frugal Feasts 
- Better Homes & Garden's Healthy 5-Ingredient Dinner Recipes
- Greatist's 52 Healthy Meals in 12 Minutes or Less

Work(out) Stoppage

Regular physical activity offers so many benefits including many measures of improved physical health, improved mental health, more energy, reduced stress, better sleep, etc.! In fact, some advocates even think Not Exercising? That's as Bad as Smoking (WebMD).

People give a lot of reasons for not being active. Some are legitimate-- sickness; injury or recovery; short-term schedule changes; etc. (although when modified properly, being active may even help improve these situations...). Meanwhile, other reasons may seem more like excuses.

So, what happens if you stop exercising? When will ill effects start? How long does it take to regain lost ground? Find out at:
- Prevention's 6 Things That Will Happen When You Stop Working Out
- Livestrong's 5 Things That Happen When You Stop Working Out
- Self's This is What Happens to Your Body When You Take a Break From Working Out

Need motivation to overcome obstacles? Check out our 4/7/14 or 2/5/15 blog posts.

Need help figuring out how to start an exercise program? Check out our 4/16/13 (general), 3/21/15 (weight/resistance training), or 3/30/15 (cardio) for low or no cost resources.

Fast Food vs. Sit-Down: Which is Healthier?

Fast food has gotten a bad (although sometimes well deserved!) rap. But, are you guaranteed a healthier meal at a sit-down restaurant? Maybe... or maybe not.

Studies show that home cooked meals have less calories, fat, salt, & cholesterol than prepared meals. Surprisingly though, restaurant meals may provide a better source of certain nutrients.

Learn more at:
- CBS News' Restaurant Meals Can Be as Bad for Your Waistline as Fast Food
- WebMD's Fast Food no Worse for Health Than Sit-Down Meals 
- WebMD's Most Restaurant Meals Exceed Recommended Calories
- CNN's Restaurants, Fast Food Cost You an Extra 200 Calories

Whether for celebration or convenience, many of us eat out. We obviously have far more control over meals prepared at home. However, we can choose what & how much we eat when out. Need help? 
- Prevention's 13 Simple Tips for Dining Out on a Diet
- Mayo Clinic's Make Healthy Choices at any Restaurant
- Forbes' Which Restaurant Chains Really Have Healthy Food? (Many listed are options in neighboring Wake & Durham counties.)

Changes to Food Labels are Coming

Last month, the Food & Drug Administration (FDA) announced that nutrition labels will be changing over the next couple years. Here are some highlights:

- Information about calories & serving size will be made more noticeable. Serving sizes will also now reflect a more typical amount. (For example, people often eat more pasta than the nutrition labels suggested was one serving.) So, your favorite food/drink may list a higher calorie count than you are used to seeing...

- The calories from fat line will be removed. This is being done to avoid demonizing all fats. Current research shows that unsaturated fats are heart-healthy.
 
- There will now be 2 lines for sugars:  total & added. Total sugars will include both natural & added sugars. Natural sugars are ones that naturally occur in fruits, milk, etc. Added sugars may be natural (e.g., sugar, honey, etc.) but are added during manufacturing.

- The required nutrients will also change. Potassium & Vitamin D will become mandatory (replacing Vitamins A & C... Calcium & iron are remaining unchanged). All other vitamins will be voluntary.

For more information, check out:
- WebMD's After 20 Years, a Food Label Makeover
- PBS NewsHour's New Food Labels to Emphasize Calories, Amount of "Added Sugar" (5 minute video & the transcript)

Protect Yourself From the Sun

Even though protection from the sun's effects should happen year-round, it often becomes a summertime discussion.

Did you know that:
- skin cancer is one of the most common cancers?
- you can get sunburned on a cloudy day?
- you can get sunburned through a window?

Sunscreen:  Look for a water resistant, broad spectrum (protects against both UVA & UVB) sunscreen. There is some disagreement about the recommended minimum SPF (sun protection factor). The FDA (Food & Drug Administration) says at least SPF 15 while the AAD (American Academy of Dermatology) prefers at least an SPF 30. Currently, research hasn't shown any benefit to sunscreens above SPF 50. However, sunscreen that is expired may be less effective. People also routinely apply too little sunscreen & do so too late. Find out more at:
- WebMD's Study Finds 4 in 10 Sunscreens Fall Short on SPF
- Merck's Common Myths About Sun Protection
- American Academy of Dermatology's Sunscreen FAQs
(This article also gives advice for kids & what to do if you get sunburnt.)

Sunglasses:  Choose sunglasses that provide 100% UVA & UVB protection plus have a large surface area. Lens color & cost doesn't influence safety. Learn more at American Academy of Ophthalmology's How to Choose the Best Sunglasses.

Plus, don't forget about the protective roles that clothing, hats, & shade can play. The Centers for Disease Control's Summer Sun Safety Tips offers a good overview.

Taking the "OWW" Out of Mosquitoes

Have you ever felt like this?

(Reader's Digest explains 10 Weird Reasons You're Getting Bitten.)

The best ways to protect yourself from mosquito-borne diseases is through prevention! Learn more about the Most Common Illnesses You Get From Mosquito Bites with WebMD. Worried about Zika? Check out the Centers for Disease Control's Zika Virus Disease in the US (statistics by state).

- Get rid of standing water to limit mosquito breeding grounds. Moving water or chlorinated pools are less attractive to mosquitoes. Learn more about the Mosquito at Nat Geo.
- Stay inside when possible. If using windows screens, make sure they are in good condition. Despite common thought, mosquitoes can bite at any time of day.
- Use insect repellent when going outside. Light colored long-sleeve & loose pants offer extra protection. Check out NPR's What's the Best Way to Stop Mosquitoes From Biting? to find out what researchers use.

Unfortunately, even our best efforts may not be perfect... So, here's what you can do after the bite.
- Women's Health's 9 Genius Ways to Relieve Bug Bites
- Huffington Post's 14 Natural Ways to Ease the Itch

Free Over-The-Counter Medication Giveaway Today!

NC MedAssist will be in Henderson TODAY (May 18^th) from 9 a.m. to 2 p.m. at the Franklin-Vance-Warren Opportunity Annex Building (155 W. Andrews Ave). This is a great opportunity to stock up on FREE pain & allergy meds; bandaids; vitamins; cold & cough syrup for adults & children; etc.!
 
NC MedAssist also offers help with prescription medicines for low-income or uninsured people in around the state. Click the above link to access their website.

Over-the-counter medications can improve a wide range of health symptoms. However, always:
- follow the label's directions. When taken inappropriately, they can be useless or even harmful.
- keep all medicines out of children's reach to prevent accidental poisoning.

Medications can also interact with each other. Talk to your healthcare provider or pharmacist if taking prescription or other over-the-counter products. Learn more at Family Doctor's OTC Meds: Know Your Risks & Reduce Them.

Be Smart About Food Safety

Foodborne illnesses seem to dominate the news these days. The Centers for Disease Control estimate that 1 in 6 Americans get sick from foodborne illness every year. Although it will cause discomfort, most people are fortunately able to recover.

However, there are many easy things that we can do to keep ourselves safer including Fight Bac's The Four Core Practices:
- Clean hands & surfaces often.
- Separate raw proteins from fresh produce.
- Cook to recommended temperatures.
- Chill to recommended temperatures.

To help prevent public outbreaks, Granville Vance Public Health (GVPH) staff perform unannounced inspections of restaurant, food stands, school cafeterias, etc. In case of a local situation, staff would also assist in the investigation, education, & remediation.

For more info, check out:
- Centers for Disease Control's Food Safety
- US News' New Produce Safety Rules Aim to Prevent Illness Outbreaks
- WebMD's 20 Food Poisoning Dangers, Common & Uncommon

How Much is Too Much TV?

Americans watch an average of around 3 to 5 hours of television per day (varies by source... although some sources report even higher amounts). Although most of us have a TV in our home, we can also watch shows on our laptops, tablets, & phones. As such, shows are now available day & night.

Excessive television often limits physical activity & encourages mindless eating. Both can contribute to weight gain. Even young children are now routinely being treated for a range of screen related ailments including joint pain, chronic health issues, etc.

Limited amounts of TV can fit into a healthy lifestyle.
- Watch only the shows that are most important to you. Or, choose shows that challenge your brain.
- Be physically active during commercial breaks. Standing or sitting on an exercise (swiss) ball can also be beneficial.
- If you eat while watching TV, control portion size.
- Don't skimp on sleep just to watch TV. Since the blue light can disrupt sleep quality, avoid watching around bedtime.


Learn more at:
- WebMD's Too Much TV Linked to Leading Causes of Death
- Yahoo Beauty's You Can Lower Your Odds of Becoming Obese by Doing This One Easy Thing
- Huffington Post's 100 Things to do During Screen-Free Week
- The Simple Dollar's Why You Should Stop Watching TV & What to Replace it With

TV & Children
- University of Michigan Health System's A Guide to Managing Television: Tips for Your Family
- NY Times Well's Screen Addiction is Taking a Toll on Children
- Eat Smart Move More's Tame The Tube- Pregnancy.org's 13 Substitutes for TV
- Babycenter's Prime Time Fun: Alternatives to TV

Body Fat-- The Good, The Bad, & The Dangerous

Eat Smart, Move More NC reports a whopping 67% of North Carolina adults are overweight or obese. We're also the 5th worst in the US for childhood obesity. Excess weight can lead to, contribute to, or worsen many common health issues. Studies have also shown that excess weight can impact some people's quality of life & even their finances.

Fat is necessary & important-- both in our food (last week's blog post) & in our bodies. Not all fat is created equal, though.
- There are different kinds of body fat. Some people have small amounts of the healthier brown fat in their neck & shoulders. Certain healthy behaviors (e.g., being physically active, getting enough sleep, etc.) or significant trauma are thought to help encourage brown fat. One benefit of brown fat is an extra 100 - 300 calories burned daily. (To put this into perspective, this would roughly take 2-4 weeks to burn off 1 pound).
- Where you carry your fat actually matters, too. Abdominal fat tends to be linked to more health issues than thigh & buttock fat. Even people who look skinny may have a dangerous amount of visceral fat around their internal organs. Too much can increase your risk of high blood pressure, heart disease, Type 2 diabetes, dementia, & certain cancers.

For more information, check out:
- WebMD's Fat Facts Quiz
- Cleveland Clinic's Do You Know the Color of Body Fat? (infographic)
- Women's Health's What's the Difference Between White Fat & Brown Fat?
- WebMD's How 'Bad' Fat Can Turn Into 'Good' Fat 
- Cleveland Clinic's Build Fat to Get Fit-- Brown Fat...
- WebMD's The Truth About Belly Fat

Learning About the Fats We Eat

A few months ago, the federal government released the "2015 Dietary Guidelines for Americans". These are eating recommendations to promote overall health & chronic disease prevention for everyone over 2 years old. Guidelines are updated every 5 years.

One noticeable change was the removal of the total fat limit. The limit began in the 1980 version (less than 30% of total calories). The 2005 "update" created a range of 20 - 35%. Less total fat was thought to limit saturated fat & cholesterol. This, in turn, was expected to lower cardiovascular risk. Unfortunately, efforts to reduce saturated fat turned into trends to avoid all fats (even healthy ones) & eat more refined starches, salt, & sugar.

Newer research shows diets that include healthy fats can protect heart health... even if higher than the older standards. Meanwhile, low-fat/high carb diets have not shown evidence of disease prevention. (For more details, check out Medpage Today's Experts Applaud Dietary Guidelines....)

Basics
This infographic summarizes the different types of dietary fats. Remember to:
- choose unsaturated (plant based) fats. Healthy fats are still calorie-laden so control how much is used.
- limit saturated fats (usually animal based; maximum of 10% of total daily calories).
- avoid trans fats (usually found in processed foods).

Read more at ChooseMyPlate's All About Oil or search our blog for "oil".

Learn More About Unsaturated (Healthy) Fats
- American Heart Association's Healthy Cooking Oils
- University of Michigan's Healing Foods Pyramid: Healthy Fats (good charts & considerations)

Eating Out Without Blowing Your (Calorie) Budget

Within the last year, reports began to show a resurgence in Americans eating out.
- 57% report eating out at least once a week. (Rasmussen Reports)
- In 2015, Americans were spending more on dining out than at grocery stores. (Bloomberg Markets)
- Zagat reported their survey participants eat out an average of 4.5 times per week!

Eating out used to be an occasional treat. So, splurging wasn't nearly as devastating to our waistlines. Portion sizes were also much smaller. (Want to see how much??? Check out the National Heart, Lung, & Blood Institute's Portion Distortion Quizzes).

When we don't cook at home, we have less control over what is in our food & how it's prepared. Nutritious choices are becoming more plentiful. However, prepared foods still tend to have more calories, fat, sugar, & salt than we would make at home. They also tend to have less fruits, veggies, & low-fat dairy. If the eating out trend continues to flourish, making healthy choices will become increasingly more important.

Here are suggestions to help eat healthily while out:
- Prevention's How Nutritionists Eat Fast Food
- WebMD's 10 Best Fast Food Meals 
- HelpGuide.org's Healthy Fast Food
- Buzzfeed's 26 Fast-Food Lunches that are Actually Healthy

Tips for Healthier Road Trips

As spring progresses into summer, many people will hit the road. Whether your trip is for sports, to see family, or just for fun, here are tips to improve your road trip.

* Food:  Eating more healthily while traveling has gotten easier. But, it often isn't cheap. Bringing healthy snacks or meals with you may be an option. For planners, there are many easy & great choices. Make sure to pack refrigerated items safely to avoid unwanted sickness. Plus, don't forget to hydrate! Need ideas?
- Cooking Light's Road Trip: Healthy Convenience Store Foods
- Parents' The 10 Best Travel Snacks for Kids
- American Diabetes Association's Stay Healthy on Summer Vacation
- Academy of Nutrition & Dietetics' Food Safety for the Savvy Traveler
(We'll "dish" on tips for eating meals out soon!)

* Being active:  It's easy to get caught up in getting to your destination as quickly as possible. However, sitting for long periods can be hard on both our minds & bodies. Stop to stretch, walk, etc., at least every few hours. It also helps with maintaining focus. Some people (like pregnant women, children, those with back pain, etc.) may need to stop more often. For planners, look ahead for routes or opportunities like historic places, parks, malls, & rest stops. More spontaneous? Many travel apps can help find options
along your path.
- Greatist's 13 Smart Ways to Stay Healthy on a Road Trip
- Baby Center's Road Trip Survival Guide... Kid Friendly Tips

Safe travels!

Why Cry?

Crying is how babies communicate that something may be wrong. Temper tantrums are common in both boys & girls from ages 1-3. Although frustrating, they are considered a part of normal development.

Common reasons can include:
- hungry;
- tired;
- bored (yes, even babies); 
- overstimulated;
- uncomfortable (wet, too hot/cold, clothing issue, stuck/pinched, sick, etc.);
- frustrated; etc.

Caregivers often learn subtle distinctions that help them determine the cry or tantrum's cause.

For babies, addressing the issue is the quickest way to stop the crying. If you can't find any obvious causes, try consoling your baby. If that isn't working either, sometimes you just have to let the baby "cry it out" in a safe place. Check out more info at:
- American Academy of Pediatric's Responding to Your Baby's Cries
- Parents.com's Crying Baby ("If Babies Could Text" is hilarious!)
- Yahoo Tech's Why is Your Baby Crying? There's an App For That

There are multiple ways to help prevent or de-escalate toddler tantrums. Learn more at KidsHealth's Temper Tantrums.

Never shake a baby or child to get them to stop crying! This can cause life threatening injuries or death. If you get frustrated, take a break or ask a friend/family member for health. Don't take the crying personally. General info is available through the American Academy of Pediatric's Abusive Head Trauma: How to Protect Your Baby. If you need personalized help or advice, contact your child's healthcare provider.

I Challenge You!

Be Challenged!

Log into the free Super Tracker app to invite friends, family, & co-workers to a ready-made nutrition & activity challenge. Or, create your own!

Research consistently shows that healthy food choices & regular physical activity can help reduce your risk of or improve many chronic health issues.

It doesn't have to be tough... For example, March's challenge has been "My Plate, My Win":  For 2 days, eat 2 foods from each My Plate food group _&_ do 2 physical activities. Super Tracker also has great tools & practical advice from nutritionists.

Or, do you want to showcase what foods make NC great? Read about "My Plate, My State". Note: 
Entries are due 4/4.

Check out the many wonderful tipsheets & resources available at Choose My Plate. Its Super Tracker website even offers a curriculum for high school students & a worksite wellness kit.

Fruits & Veggies Help You Savor the Flavor...

Fruits & vegetables can be a great way to add color, flavor, texture, & vitamins to your meals. But, "savor[ing] the flavor of eating right" (this year's National Nutrition Month theme) doesn't have to be tough or costly.

Just ignore the loaf of bread...

Here are some common concerns & how to address them.

• Fruits & veggies are too expensive.
• Buy fresh produce in season. That makes them cheaper, healthier, & tastier. The NC Dept of Agriculture has a great availability chart.
• Buy in a quantity you'll use. Proper storage can also help. Learn more with Fruits & Veggies More Matter's Fruit & Veggie Storage 101.
• Consider frozen or canned items. They can be healthy alternatives & give more flexibility. Choose low salt or low sugar options whenever possible. Learn more at the American Heart Association's ...All Can Be Healthy Choices.
• I don't know how to add more fruits & veggies.
• Academy of Nutrition & Dietetics' 20 Ways to Enjoy More Fruits & Vegetables
• Eat Smart Move More's Eat More Fruits & Veggies
• Fruits & Veggies More Matter's Picky Eaters
• Rachael Ray's Sneaking in Fruits & Veggies for the Picky Eater
• Where can I get fruits & veggies?
• Check out Got to Be NC's Farmers Market Directory.
• Not your style? Click on "Stores & Restaurants" for other local options.
• Or, consider growing your own. Many can be done in containers.

Need a one-stop resource? Check out ChooseMyPlate's Healthy Eating on a Budget for menu suggestions, shopping tips, etc.

How Daylight Saving Time Impacts You

No, it's not all in your head... Time changes (as we spring forward Sunday morning) can herald some predictable trends including more car wrecks, workplace injuries, strokes & heart attacks, "cyberloafing" (but, our blog doesn't count!), etc. One popular theory involves the difficulty sleeping or sleep habit changes often related to the time change.

For more info & tips to cope, check out:
- RealSimple's 8 Weird Ways Daylight Saving Time Affects Your Health
- WebMD's Coping With the Effects of Daylight Saving Time
- ABC News' Body Clock Never Adjusts to Daylight Saving Time
- TimeandDate.com'sThe Pros & Cons of Daylight Saving Time

Don't forget to change alkaline batteries in your smoke & carbon monoxide alarms once a year. Doing so when you change your clocks is a great way to remember. Learn more at Consumer Product Safety Commission.

National Nutrition Month-- Savor the Flavor!

Happy National Nutrition Month!

Academy of Nutrition & Dietetics

For decades, America has been described as a melting pot. When you add in the variety of ideas & resources available online; travel &/or relocation trends; & food movements to both try new things & embrace the past, the options are endless...

From a health perspective, "ethnic" dishes can be great. Many traditionally offer fruits, vegetables, & spices not found in our usual diets. All 3 offer health benefits. Not all dishes are created equal, though. So, choose wisely. Include leaner cuts of meat & whole grain starches whenever possible. Serve (or ask for) sauces on the side. Here are recipes & other tips!
 
Recipes
- National Heart, Lung, & Blood Institute's Delicious Heart Healthy Recipes (search by category or look on the left side bar for heart healthy family meals, African-American style, Latino, etc., recipes... The ones I've made have been absolutely delicious!)
- Reader's Digest's 10 Easy & Delicious Ethnic Dishes
- Family Circle's Ethnic Recipes

Eating Out
- Food Network's 6 Healthiest Ethnic Cuisines
- WebMD's Ethnic Eating Out Tips
- Mayo Clinic's Ethnic Cuisine: Tips for Making Healthy Choices (slideshow)

Identifying Teen Dating Violence

Because of Valentine's Day, February often conjures images of love & affection. However, many sources estimate that a dating partner:

• physically hurts 1 in 10 HS students on purpose &
• abuses 1 in 3 teens in some fashion.

Studies have shown that both boys & girls use violence in anger, frustration, self defense, or to control their partner. (The Children's Safety Network)

There are 3 major categories of teen dating violence:

• Physical abuse – hitting, slapping, shoving, kicking, etc.
• Emotional abuse – threats, name calling, yelling, ridiculing, rumors, isolation, intimidation, stalking, technological harassment or intimidation, etc.
• Sexual abuse – unwanted touching or kissing, forced or coerced sexual acts, etc.

This is not a one-time discussion. It needs to be done early & often for both males & females from childhood on... even through college.

Signs & symptoms may vary. However, any of these should raise suspicion of a potential problem.

• Possessiveness, jealousy, snooping
• False accusations, putdowns
• Isolation or withdrawing from friends &/or activities they like
• Depression, anxiety, fear, or mood swings
• Unexplained (or poorly explained) bruises or other marks

For help or to learn more, check out:
- Families Living Violence Free in Oxford (24/7 Crisis Line 919-693-5700; youth counseling is available.) 
- Love is Respect (Call, text or chat 24/7.)
- TeenHealth's Abusive Relationships
- Centers for Disease Control's Teen Dating Violence
- That's Not Cool Campaign teaching friends & family how to spread the word. 
- Nemours Foundation's KidsHealth in the Classroom (lesson plans for grades 6-8 & 9-12)

Recognizing Heart Disease

Last week, we talked about many behaviors that positively impact heart health. A healthy lifestyle can greatly improve your heart health & lower your risk of heart conditions. This American Heart Association infographic is a great review.

However, as you can see, there are a few risk factors you can't control. Heart conditions are also a leading cause of illness & death in Granville & Vance counties (short version:  2014 SOTCH; more detailed:  2012 CHA page 100). Heart disease is a really broad term so we can't elaborate here... But, it is important to recognize immediately dangerous signs & symptoms PLUS know what to do.

Heart attacks have traditionally been taught as sudden chest pain that radiates into the left arm or jaw; pale & sweaty skin; a feeling of doom; etc. Research now shows that women & people with diabetes (sugar problems) may have different symptoms. Learn more at:
- Go Red for Women's Symptoms of a Heart Attack & Hard to Recognize Heart Attack Symptoms
-National Heart, Lung, & Blood Institute's What are the Signs & Symptoms of Diabetic Heart Disease

Stroke symptoms can vary greatly depending on the kind, what part of the brain is impacted, & severity. A quick memory aid is FAST (Facial drooping, Arm weakness, Speech Difficulty, Time to call 911). Another common sign is a horribly severe headache.
- Stroke Association's Stroke Warning Signs & Symptoms  
- Go Red for Women's Myths & Facts About Strokes
- American Diabetes Association's Diabetes

These conditions may be extremely time sensitive.
Seek immediate medical assistance. Strongly consider calling 911. Emergency responders have training to recognize life threatening situations & can treat patients on the way to the hospital.

Learning CPR (Cardio Pulmonary Resuscitation) can make you feel less helpless. Classes are often offered locally through many venues. In the meantime, check out the American Red Cross' Hands Only CPR video.

Be Heart Smart

Happy Valentine's Day! 

Keep reading to learn how to show your heart some love.

- Add in heart healthy foods.
  * WebMD's Top 11 Heart Healthy Foods or 20 Foods That Can Save Your Heart
  * Search our blog to for tips on lowering your salt & how to use spices.

- Be physically active...
  * American Heart Association's Recommendations for Physical Activity in Adults & Children
  * Prevention's Give Your Heart a Workout
usually EVEN if you already have a heart condition! Ask your healthcare provider for personalized advice before starting or dramatically changing your activity level. Here are general tips: 
  * US National Library of Medicine's Being Active When You Have Heart Disease
  * American Heart Association's Getting Physically Active

- Reduce stress.
  * Go Red for Women's Stress & Heart Disease
  * Cleveland Clinic's Stress Management & Your Heart (includes assessment & relaxation exercises)

- Go to sleep. (Both quality & quantity count...)
  * US News & World Report's Your Heart Needs Sleep
  * Review 1/15/16's blog post for links & tips.

- Be social & generous.
 * Time's Social Isolation... May Shorten Lives
 * WebMD's The Science of Good Deeds

- Be tobacco free with the Centers for Disease Control's Smoking & Tobacco Use-- Heart Disease & Stroke.

- Get regular check-ups & health screenings. Find out what's recommended with Healthfinder's Get Screened. Take any medications as prescribed.

Germs-- The Worst Spots & How to Limit Your Risk...

Everywhere you go, it seems like someone is sick. Learn:

- how long germs last with the Mayo Clinic's Influenza (Flu). (Clue:  There are a lot of factors but it's longer than you'd think...)

- about the germiest spots you commonly encounter with ABC News' 10 Germy Surfaces You Touch Every Day & WebMD's 12 Places Germs Lurk. (Clues:  Who used that ATM or shopping cart before you? Where have you sat your purse, briefcase, or bookbag down? In a word, yuck!!!)

- how to stay healthier! Check out US News & World Report's How to Kill Office Germs & Stop Cold & Flu.... Or, search "flu" or "hand washing" on our blog.
(A quick list-- Wash your hands properly & often. Cleaning & disinfecting aren't always the same thing. Sleep, healthy foods, & light to moderate physical activity help boost your immune system.)

- if you should limit work, school, or other activities with WebMD's Too Sick to Work? (4 great questions to consider) & Prevention's Should I Exercise While Sick?.

Radon-- A Realistic Concern

 Radon is an odorless, tasteless gas that occurs naturally. It is found in soil & water throughout the US. Once radon gets into the air, people breathe it in. Radon is the second leading cause of lung cancer, killing over 20,000 Americans per year. Smokers are affected roughly 10 times more often than non-smokers. There are no known short-term health effects or symptoms.

Radon can get into any kind of building— regardless of age, energy efficiency, or presence of a basement. It often enters through cracks, gaps, etc. The Environmental Protection Agency (EPA) estimates that 1 in 15 homes are impacted. Certain rock formations increase the likelihood of radon within our area. Since radon levels can vary greatly, testing your home is the only way to know (even if your county isn't higher risk or your neighbor's home is fine).

Fortunately, radon testing is often both cheap & easy. For the most accurate results, read the kit’s directions. In general, test on the lowest level of your home in a heavily used room. Don’t test in kitchens or bathrooms. Keep windows & doors closed as much as possible while testing. Results are read in picocuries per liter (pCi/L).
- Average outside:  0.4pCi/L
- Average inside home: 1.3 pCi/L
- Consider fixing if levels are between 2 - 4pCi/L.
- Immediate repairs are needed if levels are 4 pCi/L or more.

Radon reduction systems are very effective in returning levels to an acceptable range. Choose a certified professional for any necessary repairs. Once cleared, re-test every two years.

When under construction, radon-resistant techniques can be done simply, effectively, & inexpensively. Even these buildings should be tested for radon once occupied, though.

Learn more at http://www.ncradon.org/Home.html or www.cancer.gov. Or, call Granville Vance Public Health’s Environmental Health Department for a free radon test kit or with questions (919-693-2688 or 252-492-5263).