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).

Fitness When it's Frigid

"Snowmageddon" is in progress. But, don't let that stop your physical activity!

Cold weather fitness tips:
If you prefer to be active outside, do so safely. While most people know to dress in layers, you still need to consider sunscreen, hydration needs, ways to be visible, etc.
- Mayo Clinic's Winter Fitness: Safety Tips for Exercising Outdoors
- Spark People's 13 Cold Weather Exercise Tips
- Cleveland Clinic's Cold Weather Can Give You Exercise-Induced Asthma

Indoor workout ideas:
(**Note:  Please modify movements as necessary to suit any health concerns & your current fitness level.)
- Fitness Blender's Low Impact Cardio Workout for Beginners (also has modification tips)
- American Council on Exercise's Workouts (many choices)
- Lifehack's 7 Minute Workout (on YouTube... just one of many free workouts you can find) 
- Military.com's Stuck Inside? Indoor Workout Ideas (requires limited equipment & space)
- Moneycrasher's 10 Best Indoor At Home Exercises & Workouts Without Equipment
- Greatist's 20 Awesome Indoor Workouts to Try Before Winter's Over (don't miss related articles in the right sidebar)

Fitness Apps: (**Note:  Please use caution with all downloads.)
- Wired's The Best Fitness Apps
- PCMag's The 25 Best Fitness Apps for 2016
- US News' The Best Fitness Apps for When You're Stuck Indoors