Adding Exercise for Lifelong Health

Medical and fitness authorities emphasize that exercise for health and should include three components: cardiovascular fitness and stamina, muscle strength, and flexibility. A good blood and oxygen supply is essential for maintaining good health and healing disease.

Aerobic Exercise or endurance exercise increases stamina and heart rate, improves heart, lung, and circulatory systems. As a muscle, the heart gets stronger with exercise. A stronger heart also improves circulation and lung function, delivering more oxygen to all parts of the body. This form of exercise can delay diseases associated with aging and diabetes, heart disease, and stroke. Examples of aerobic exercises include swimming, running and brisk walking.

Weight-bearing Exercise is an activity practiced on your feed working bones and muscles against gravity. Bone is living tissue that constantly breaks down and reforms. When doing regular weight-bearing exercises, bones adapt to the impact of weight and pull of muscle by building more cells and becoming stronger. Examples of weight-bearing exercise include team sports such as soccer, baseball and basketball, dancing step aerobics and tennis.

Strength Exercise builds muscle and bone, increases metabolism, and can decrease weight and blood sugar. Examples of strength exercise include weight work, Pilates, and cycling.

Balance Exercise helps prevent falls, a major cause of broken hips and other injures that can decrease independence in older adults. Examples of balance exercise include posture exercise like yoga and tai chi, and walking.

Flexibility Exercise keeps the body limber by stretching muscles and tissues that support the structure of the body. An example of flexibility exercise includes exercising using stretch bands.

More information on Health and Wellness and many other researched-based Family and Consumer Sciences related topics can be found in Living Well- More Than a Cookbook. A publication produced by the National Extension Association of Family and Consumer Sciences. Information can also be found at www.extension.org.

http://www.extension.org/pages/24799/physical-fitness-exercise-physical-activity-what-is-the-difference

Honest Nutrition Information: How Do I Know What to Trust?

Have you ever been confused about what you are supposed to eat? If you answered “yes” to this question, you are not alone. Consumers are uncertain about healthy eating and proper nutrition. Misinformation is circulating through the media in the form of news articles and advertisements. Most of us have seen infomercials for weight loss products that promise rapid, easy weight loss. They appear to be everywhere we look. We know successful weight loss takes permanent lifestyle changes, but many of us are still understandably buying into quick fixes after several attempts at weight loss. In fact, Americans spent over $59.7 billion in 2010 alone on diet products. However, the confusion is not limited to weight loss. Supplements exist for seemingly every ailment and promise anything from a younger looking face to a better memory. Companies make products that sound scientific and appear effective. It is not difficult to see why people are confused.
With more people interested in nutrition than ever, there is more opportunity to encounter misleading information. According to a survey by the American Dietetic Association in 2008, 44% of consumers replied, “strongly agree” when asked if they actively seek out nutrition information. This number is up from just 19% in 2000. This growing curiosity is certainly good, but it also means there are more opportunities for consumers to come across nutrition information that may be inaccurate. About 63.4% of Americans report using television for information, while 45.1% rely on magazines. Only about 23.9% get information from the Internet, but this number is rapidly climbing in younger generations. It is interesting to note that while most people list these sources of information as their primary means of nutrition advice, they still do not find it trustworthy. Only about 14% of the respondents in the 2008 American Dietetic Association survey found television to be a trustworthy source of information. Only 22% thought the Internet was credible. Despite these findings, the majority of people rely heavily on the media because they lack access to knowledgeable health care professionals.

If you are one of many who use television, print sources, or the Internet for nutrition advice, there are some steps you can take to find dependable sources. These general guidelines can help someone evaluate news stories as well as advertisements.
 First, simply look at the language of the article. Words like “miracle,” or “revolutionary” are red flags, and you should be wary of these resources.
Next, look for the author and pinpoint his or her credentials. Registered dietitians or physicians are likely dependable. If the author’s name is not readily available on a webpage, look for the “about us” section.
When searching the Internet, another good general rule would be to look for educational sites (.edu) or professional organizations (.org) rather than commercial sites (.com). Anyone can sign up for a .com domain and post questionable material. However, keep in mind that some reputable websites, like Mayo Clinic, have a .com domain.
If you are uncertain, consider the purpose of the website. Those that try to sell you a product should most likely be avoided. When something sounds too good to be true, it probably is. Outrageous claims and promises signal inaccurate information.
Lastly, be sure that the source is current and has links to references. If you have any other doubts, talk to a health professional about the information you found for greater insight if possible
Unfortunately, nutrition science is not black and white, and sometimes it will be difficult to tell what is good information. If you use these tips to evaluate websites, television clips, and print sources, you may find it easier to determine good nutrition information that will lead you to a healthier lifestyle.
Written by Andrea Baker, Dietetic Intern with Penn State University

Minimize children's sleep problems with bedtime routine

William Nichols - Writer
Laurie Weinreb-Welch - Clinton County Extension Educator

UNIVERSITY PARK, Pa. -- Unplug the TV, turn off the computer and force the kids to quit stalling and go to bed.


Doing so can help parents and caregivers recover up to 200 hours of sleep a year lost due to children's nighttime awakenings, according to a Penn State Cooperative Extension expert.
 
"American children sleep less than doctors recommend. In fact, two-thirds experience frequent sleep problems," explained Laurie Weinreb-Welch, a children, youth and family extension educator based in Clinton County.

These sleep problems develop during infancy and result in one-quarter of infants, toddlers and preschoolers appearing sleepy or overtired during the day, according to the National Sleep Foundation. This number increases to three out of 10 school-aged children having difficulty awakening in the morning.

Read the entire article http://live.psu.edu/story/47800

Planning for Camp

As I sit helping my daughter collect all the last minute items needed to attend field hockey camp, I think back to the planning that went into making sure she has a safe experience. It started before registration. Finding an accredited camp and asking questions: What policies are in place to keep kids safe? What are camp procedures on handling medical emergencies and dealing with routine health needs? Do they have certified medical professional on site at all times? It is also a good idea to ask your network of friends for feedback from previous camper’s experiences.

As time for camp came closer, I went into my mother hen mode, making sure all safety gear fit and performed as designed to protect. Another safety item to consider: Is your camper prepared for the physical demands? During high heat index days, experts recommend scheduling exercise in early morning or evening hours when temperatures are cooler. But as July rolled around, my daughter scheduled her runs during the heat of the day to better prepare for the demands of camp.

With camp only one week away, it is now important to focus on another item often missed in the rush of other summer activities. Offering well balanced meals and snacks to make sure dietary needs are being met for optimum health. When purchasing camp snacks look for items that contain a combination of carbohydrates and protein. Good nonperishable items consist of dried fruit and nuts, granola bars (read the nutritional facts for good choices), and whole wheat crackers with peanut butter.

One other key to staying safe at summer camp is being well hydrated. The human body consists of 60-70% water which is critical in many body functions, and thirst is the body’s first sign of dehydration. We can help combat this by reminding youth to drink plenty of fluids, such as water, and offering foods high in water content, such as fruits and vegetables. Foods can contribute up to 20% of the water needed in our bodies. Knowing my camper will be in the heat and running much of the day, sport drinks (make sure to read labels before purchasing) are appropriate, but one to two a day is all that is generally needed to keep electrolytes balanced.

Knowing we have prepared for camp ensures she has a safe fun experience while she learns new skills, makes new friends and builds lifelong memories.

Pack a healthier sandwich

Sandwiches are a lunchtime staple for many people. Packing a homemade sandwich can stretch your food budget and, if done right, be a healthy addition to the lunch menu. So what are some of the ingredients to consider when building a sandwich? The type of bread is important, along with what goes between the bread.

When many of us think sandwich, we think bread, meat and mayo. But there are a host of sandwich additions that can make that plain, old ham on white seem obsolete. Let’s take a look at how to change a dull sandwich into the envy of all of your lunchtime friends.

Choose a healthier bread option. When selecting bread look for whole wheat. Whole wheat bread will give you more fiber, at least 2 grams per slice. You can make sure that the bread you pick is whole wheat by checking the label. The first ingredient on the ingredient list should be 100% whole wheat. Think outside the slice. When it comes to breads you have other options. Whole wheat tortillas or wraps are great for adding a different texture to your sandwich. The next time you are in the grocery store bread aisle, explore some of the whole wheat possibilities that can be used.

Read the food label when shopping for healthier meat options. Many processed, cold cuts and deli meats, will contain high amounts of sodium. Tuna canned in water is a low fat option, but when you add mayonnaise, you add fat and calories.

Vegetables can be used to add color and interesting taste to your sandwich. Lettuce and tomato are what most of us think of when adding vegetables to a sandwich. Spinach leaves, Shredded carrot, cucumber and green and red pepper can add a rainbow of color and taste.

Don’t forget dairy choices. Cheese is a good source of calcium and protein. If you are concerned with adding fat and calories, try a low fat version of your favorite cheese.

Cut out the high fat mayonnaise and add low or no fat condiments to your sandwich. Mustard is a fat free choice. Low fat salad dressings also work well on sandwiches and wraps.

Iowa State Extension has a fun activity on their Nutrition Diet and Health Website. You can actually practice building a healthy sub-sandwich. This link will take you to the site: http://www.extension.iastate.edu/healthnutrition/nutrition/sandwich.htm.

A Healthy Start for the New Year

Christmas will be here in a little over a week, and New Year’s Eve will soon follow. When you start making your annual list of New Year’s resolutions, why not put getting more exercise and developing a healthy diet at the top.

Use the USDA MyPyramid MyPyramid.gov to map a healthy eating plan that focuses on grains, fruits and vegetables for plenty of fiber, vitamins and minerals. As a bonus, foods high in fiber can help with weight loss since they are lower in calories and more filling. Complete your eating plan with low-fat milk or milk products, lean meat, poultry or fish, and legumes. Cut back on fat if your diet is currently high in fat. Do not forget that portions count, so follow MyPyramid recommendations to keep them reasonable. Plan for occasional small indulgences of favorite foods to avoid feeling deprived and ending up overeating.

Those who are successful at losing weight and keeping it off are physically active. So, plan to start exercising this year. Exercise not only helps with weight maintenance, it also reduces the risk of heart disease, diabetes, high blood pressure and some cancers.

Here are a few simple lifestyle changes that can help you prevent weight gain during the winter months:

-If you have a job where you are in one place all day, stand up and walk around a little every hour. Walk to the water fountain, but not to the vending machine. Make it a rule to not eat at your desk. Many people have become computer potatoes at work, just like couch potatoes at home.

- When you do watch television, do something active. This can be housework, a craft or even exercise. At least, keep your hands busy with a worthwhile project instead of an unhealthy snack.

Remember, it is important to focus on the positive changes that you are making each day. Developing a healthy lifestyle takes time and commitment. Many times we are fast to acknowledge the negative setbacks and slow to pat ourselves on the back for positive changes.

In the New Year, make taking care of yourself a top priority. Incorporate these and other healthy lifestyle changes into your daily activities.