February Is American Heart Month

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Meter on wrist showing heart rate

Heart disease is the leading cause of death in the United States. One out of every four deaths each year is caused by heart disease. Heart attacks occur when the flow of blood to the heart is severely reduced or blocked. Men are more likely to develop heart disease after age 45. Women have a higher risk after age 55 or following menopause.

Consider the following steps you can take to help protect your heart.

  1. Know your numbers: High blood pressure, cholesterol, and weight can increase your risk of heart disease. Talk to your provider about ways to improve your numbers.
  2. Stop smoking: To quit, contact 1-800-QUIT-NOW (1-800-784-8669).
  3. Model your plate using the DASH Eating Plan, www.nhlbi.nih.gov/education/dash-eating-plan: Choose more plant foods including vegetables, fruits, and whole grains. Eat lean dairy and proteins including fish, skinless poultry, and beans. Use heart healthy fats such as canola and olive or vegetable oils, nuts, and seeds. Limit sodium, sugar-sweetened drinks, and desserts.
  4. Physical activity: Set a goal of at least 150 minutes of physical activity each week. Sitting less can help control weight, decrease stress, and improve sleep quality.
  5. Prioritize sleep: Adults need 7–9 hours of sleep a night.
  6. For more information, download the resource 28 Days Toward a Healthy Heart, www.nhlbi.nih.gov/resources/28-days-towards-healthy-heart.

Sources: NHLBI, go.iastate.edu/MAGKP8

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Win with Workplace Wellness

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One way to improve our overall health is to be physically active on a regular basis. It is crucial for healthy aging, reduces risk of chronic diseases, improves mental health, and strengthens bones and muscles. Most Americans who work full-time are spending at least eight hours a day at their worksite, and most of that time is spent at a computer or desk. Here are five tips for increasing physical activity during the workday:

  • Take short 3- to 5-minute breaks every hour to get up and walk around your worksite.
  • Find your favorite exercise video from Spend Smart. Eat Smart., spendsmart.extension.iastate.edu, before or after lunch.
  • Invest in a standing desk or “treadmill desk” to increase standing or walking throughout the day.
  • Try stretches while sitting at your desk—such as chair squats, arm and elbow stretches, sit up and stretches, and overhead presses.
  • Find a colleague to walk with during your lunch hour. This can improve social and physical well-being.

Sources:
CDC, www.cdc.gov
New Jersey Agricultural Experiment Station, njaes.rutgers.edu
Harvard Health Publishing, www.health.harvard.edu

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What Is Intuitive Eating?

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Woman in kitchen peeling vegetables

Intuitive Eating is an evidence-based, mind and body health approach. The ten principles of Intuitive Eating cultivate or remove barriers to body awareness. It’s a process of listening and responding to your body to meet physical and psychological needs.

The 10 Principles of Intuitive Eating:

  • Reject the Diet Mentality
  • Honor Your Hunger
  • Make Peace with Food
  • Challenge the Food Police
  • Discover the Satisfaction Factor
  • Feel Your Fullness
  • Cope with Your Emotions with Kindness
  • Respect Your Body
  • Movement—Feel the Difference
  • Honor Your Health—Gentle Nutrition

You are the expert of your own body. Use Intuitive Eating as an empowerment tool. You are the only one who knows what hunger, fullness, and satisfaction feel like! Check out this article that provides real-life examples of each principle, go.iastate.edu/MUBDLM.

Source: Intuitive Eating Pros, www.intuitiveeating.org/

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Scrambled Egg Skillet

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Serving Size: 1 1/3 cups | Serves: 3

Ingredients:

  • 1 tablespoon oil (canola, olive, vegetable)
  • 1 1/2 cups yellow or red potato, diced
  • 3/4 cup bell pepper, diced
  • 1/2 cup onion, diced
  • 6 eggs, beaten
  • 1/8 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • Optional: chopped avocado, chopped herbs, hot sauce, ketchup, salsa, shredded cheese, sour cream

Directions:

  1. Heat oil in a large skillet over medium heat.
  2. Add potatoes to skillet. Sauté for12 minutes, stirring every 2 to 3 minutes.
  3. Add peppers and onions. Sauté 4 to 5 minutes or until potatoes are cooked through.
  4. Reduce heat to medium low. Pour eggs over vegetables. Stir in salt and pepper.
  5. Gently stir the eggs into the vegetables. Cook and stir until eggs are set and no liquid remains in the pan.
  6. Top with optional ingredients.

Nutrition information per serving:
200 calories, 1.0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 450mg sodium, 39g total carbohydrate, 8g fiber, 9g sugar, 12g protein.

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

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Let’s Be Clear on Cleaning

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Bucket and cleaning supplies

Knowing the difference between cleaning, sanitizing, and disinfecting is helpful in preventing the spread of diseases. Always follow the manufacturer’s label for proper use and safety.

Cleaning first removes germs and dirt from surfaces. Sanitizing is done after cleaning to further reduce germs on surfaces to safer levels. Disinfecting kills germs and bacteria with a chemical product.

What To Use?

Use soap or detergents with water to scrub and wash for cleaning. Use a weaker bleach solution sanitizing spray for sanitizing. Use an EPA-registered disinfecting product or strong bleach solution for disinfecting.

When To Use?

Regularly clean objects and surfaces before sanitizing or disinfecting. Be sure to sanitize objects and surfaces that are in contact with mouths such as countertops, any surface that touches food, utensils, toys, and other infant feeding supplies. It is important to disinfect surfaces when someone has gotten sick or it is a high-traffic area where germs are more likely to spread.

Stay safe when using cleaning and chemical products. If there has been a chemical exposure to cleaners or disinfectants, call Poison Control at 1-800-222-1222.

Sources:
CDC, go.iastate.edu/QCF85B
CDC, go.iastate.edu/H3MYZ7

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Find Your Movement Motivation

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Walking on path

Starting a physical activity routine and sticking to it can be challenging. Finding the motivation to stay active is key.

Most results of exercise are not instantaneous, so set realistic goals. Start small and gradually increase to 30 minutes of exercise five days per week. People keep exercising because they have found something they enjoy. If exercise feels like a chore, it can hold you back from accomplishing your exercise goals.

People who are physically active tend to live longer, healthier lives. Research shows moderate physical activity—such as 30 minutes a day of brisk walking—significantly contributes to longevity. Always consult with your health care provider before starting an exercise program.

Source:
American College of Sports Medicine, go.iastate.edu/M4SDGB

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Smart Habits Mean Savings

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Onions on store shelf

Healthy eating doesn’t have to be expensive. While we can’t do much about food prices, we can learn to shop smarter and make our food dollars stretch further.

Meal planning will allow you to spend less time in the grocery store and save you money. Create your shopping list and stick to it. Start by finding meals you would like to prepare, add ingredients you already have on hand (fridge, freezer, pantry), and look for special buys.

Purchase fresh produce in season or “less-than-perfect” produce at a reduced price. Avoid prewashed and precut produce, which is priced higher.

For meats, buy the whole piece or bulk packages and cut up or divide it at home. Stretch your ground meats by adding bread crumbs, herbs, eggs, or plant protein (tofu or textured vegetable protein).

Take advantage of weekly sales and deals. Don’t overlook in-store promotions or the store’s website. Track prices on the products you buy frequently. After a while, you will be able to spot a good price and stock up. Go to Spend Smart. Eat Smart., spendsmart.extension.iastate.edu/plan/shopping-tools/, for more money-saving tips.

Sources:
NCOA, go.iastate.edu/LFSA2J
The University of Maine Cooperative Extension, go.iastate.edu/KV3KLK

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Slow Cooker Black-eyed Pea Soup

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Serving Size: 1 1/2 cups | Serves: 5

Woman peeling a carrot

Ingredients:

  • 1/2 pound dried black-eyed peas
  • 2 cups vegetable broth
  • 1 cup water
  • 6 carrots, chopped
  • 2 ribs celery, chopped
  • 1 medium onion, chopped
  • 1 teaspoon garlic powder
  • 1 teaspoon seasoning (basil, dried oregano, rosemary, or sage)

Directions:

  1. Rinse and sort dry black-eyed peas to remove any dirt or debris.
  2. Place all the ingredients in the slow cooker and mix.
  3. Cook on low for 8 hours.

Nutrition information per serving:
200 calories, 1.0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 450mg sodium, 39g total carbohydrate, 8g fiber, 9g sugar, 12g protein.

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

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Flu Shot Time!

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Wintertime is flu season, and getting your influenza vaccine (flu shot) in the fall is the best way to prevent the flu and its complications. It can take nearly two weeks to build immunity after a shot.

The Centers for Disease Control and Prevention (CDC), cdc.gov, recommends an annual flu shot for everyone age 6 months and older. It can lower your risk of having serious illness from the flu and the need for a hospital stay. You can still protect yourself against late flu outbreaks even if you get the flu shot in February or later in the season.

Talk to your health care provider if you have questions about getting the flu shot or visit your local public health office for more information.

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Slow Cooker: Your Best Friend for Plant-based Meals

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Slow cookers are popular and an easy dinner option. Slow cooking is exactly what it sounds like—a process of cooking slowly. Using a slow cooker can retain some of the nutrients typically lost when frying or boiling.

Plant-based slow cooker meals focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. Plant-based meals are a great way to focus on choosing foods from plant sources, but that doesn’t mean you have to stop eating meat and dairy.

Research has shown plant-based diets reduce the risk of heart disease, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and a decreased risk of frailty, along with better mental and physical function.

Here are a few tips to get started with a plant-based slow cooker meal:

  • Add a whole grain with root vegetables, like potatoes and turnips, for soups and stews.
  • Try dry beans for soups and stews.
  • Layer vegetables, starches, and sauces for a casserole-style meal.
  • Use a variety of herbs and spices to add flavor.

Enjoy a nutritious and delicious plant-based recipe perfect for slow cooking at Spend Smart. Eat Smart., go.iastate.edu/FR22GX.

Source: Harvard School of Public Health, go.iastate.edu/OYSCUO

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