Category: healthy living

Peas Please

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Bowl of peas

Green peas grow inside pods and are sweet and starchy. They belong to the legume food group. Despite their small size, they pack in a lot of protein, fiber, and essential vitamins and minerals. A 1/2 cup serving of green peas has 70 calories, 4 grams of protein, 12 grams of carbohydrates, and 4 grams of fiber.

Health Benefits of Peas

  • Weight Management—Peas are low in calories and high in protein and fiber, helping you feel full longer.
  • Blood Sugar Control—With a low glycemic index, peas have little impact on blood sugar levels. The fiber content helps slow down glucose absorption, making them a great choice for those with insulin resistance or type 2 diabetes.
  • Blood Pressure—Potassium in peas helps relax artery walls and offsets the effects of sodium, helping to lower blood pressure.
  • Eye Health—Lutein and zeaxanthin, found in peas, promote eye health and may reduce the risk of age-related macular degeneration and cataracts.

Source: WebMD, go.iastate.edu/PFHCME

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The Link between Sleep and Obesity

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Man sleeping

It’s obvious that sleep is important to everyday health, but did you know that it also plays a role in managing weight? Sleep deprivation has long been linked to an increased risk of becoming overweight. Researchers have found that getting less than seven hours of sleep results in weight changes and may lead to weight gain, either by increasing food intake or decreasing energy burned. The effects of lack of sleep can be a hormone imbalance in your body that promotes overeating and weight gain. Leptin and ghrelin are hormones that regulate appetite. When you are not getting enough sleep, the production of these hormones is altered to create increased feelings of hunger. Researchers suggest that obesity may change metabolism and/or sleep-wake cycles in such a way that causes sleep quality to deteriorate.

How to get a good night of sleep:

  1. Stick to a sleep schedule to always get the sleep you need.
  2. Create a restful environment—a cool, dark, quiet setting is best.
  3. Limit daytime naps to 30 minutes or less.
  4. Include physical activity in your day—regular activity can promote better sleep.
  5. Manage worries and stress by jotting down concerns before bed.
  6. Avoid things that stimulate your brain, such as screen time, at least 30 minutes before bed.
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Parkinson’s Disease Awareness

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Two older people holding hands

April is Parkinson’s Disease Awareness month. Around 1 million Americans and 10 million people worldwide have Parkinson’s Disease (PD), with that number increasing each year.

Parkinson’s Disease happens when cells of the central nervous system stop working or die, and it gets worse with time. Some common symptoms include tremors (shaking) while at rest, slowness of movement, stiffness, balance problems, and difficulty walking. Other lesser-known symptoms can include depression, bladder control problems, sleeping problems, and slower thinking.

Scientists believe a combination of factors causes PD, but the primary risk factor for PD is age. There is no cure for PD, but medication can help treat the symptoms. Exercise (such as walking, biking, and boxing) and music therapy can also help to manage the symptoms of PD.

Sources:
A Journey Through Parkinson’s Disease, go.iastate.edu/0CP60Z
NIH.gov, go.iastate.edu/R5BEKT
American Parkinson Disease Association, go.iastate.edu/B419CL
Parkinson’s Foundation, go.iastate.edu/BKERQJ

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Move More Month

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Did you know that April is Move More Month? It’s a campaign by the American Heart Association to encourage more physical activity. As we spend more time sitting, moving is more important than ever! With warmer weather and longer days, now is a great time to add movement to your routine. Adults need 150 minutes of moderate exercise each week, according to the current Physical Activity Guidelines for Americans. Activity can be broken up into shorter sessions each day. Exercise has many benefits, like improving energy, mood, and sleep, as well as reducing anxiety.

Exercise equipment

Walking is an easy, low-cost way to get active, and National Walking Day is on April 2, 2025! Never underestimate the possibilities of walking, as it can be done from almost anywhere! Here are some easy ways to add steps: walk during lunch, take the stairs, park further away, walk the dog longer, or walk while talking on the phone.

Walking has many benefits including better strength, circulation, and balance. It can also boost your mood and be a fun activity with others!

Sources:
CDC, go.iastate.edu/QEZKEL
American Heart Association, go.iastate.edu/XBP5UI
Iowa State University Extension and Outreach, go.iastate.edu/Z3ANY9

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Start Simple with MyPlate

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Vegetables on a cutting board

The USDA has two new resources designed to help you personalize your health: Start Simple with MyPlate tip sheet, www.myplate.gov/tip-sheet/start-simple-myplate (available in 21 languages); and Start Simple with MyPlate app, www.myplate.gov/startsimpleapp.

These “Start Simple with MyPlate” resources offer practical tips, ideas, and inspiration based on the five MyPlate food groups—Fruits, Vegetables, Grains, Protein Foods, and Dairy—that can easily fit into busy lifestyles. The suggestions provided cater to different food preferences, health goals, and budgets.

By starting simple, you can make realistic, positive changes that support your overall well-being and health. The Start Simple with MyPlate app makes these ideas interactive, helping users build healthy habits.

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Free Tax Help for Iowans

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Two people looking at financial records

The IRS Volunteer Income Tax Assistance (VITA) program offers free tax help to low- and moderate-income Iowans. This program makes filing taxes simple while ensuring you claim all eligible credits.

Certified volunteers use secure software to assist with tax returns and help you claim important credits like the Earned Income Tax Credit (EITC), Child Tax Credit, and Credit for the Elderly or Disabled. The service is available to working families, older adults, people with disabilities, and those with limited English skills.

Tax help is offered in person or online, depending on location, through partnerships with organizations like Iowa State University Extension and Outreach. To find a nearby site, visit the IRS Free Tax Prep website, irs.treasury.gov/freetaxprep/, or call 1-800-906-9887.

How It Works:

  1. Verify your ID and fill out an intake form.
  2. Your tax documents are scanned and sent for preparation.
  3. Your return is ready in two weeks.
  4. Review and sign your return.
  5. Your returns are filed electronically, for free.

Source: Iowa State University Extension and Outreach, go.iastate.edu/HVJRMJ

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It’s All about Handwashing!

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Washing hands

Simple but true: Handwashing keeps us healthy by removing germs that cause respiratory and stomach/gastrointestinal illnesses.

How to wash hands:

  1. Wet hands with warm water.
  2. Lather with soap.
  3. Scrub hands for 20 seconds. (That’s where singing Happy Birthday comes in!) Don’t forget wrists, backs of hands, between fingers, and under nails.
  4. Rinse with running water.
  5. Dry with a clean towel or air dryer.

When to wash hands: Before, during, and after preparing food; before and after eating; after using the restroom; after caring for someone who is sick; before and after treating a cut or wound; after changing a diaper or helping a child use the toilet; after blowing your nose, coughing, or sneezing; after handling an animal or animal waste; after touching garbage.

Source: Centers for Disease Control and Prevention, go.iastate.edu/SLEVAQ

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SNAP for Health!

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One in four adults is at risk of poor health due to a lack of money to purchase healthy foods. Nutrient-rich foods like produce, dairy, grains, and lean meats contain a variety of nutrients for health. Not having enough of these foods can lead to increased health problems, hospitalizations, and loss of independence due to disease.

The Supplemental Nutrition Assistance Program (SNAP) helps eligible adults afford nutrient-rich foods to supplement their food supply. SNAP can be used to buy any food that will be prepared and eaten at home. It can also be used to purchase plants and seeds to grow vegetables, herbs, and fruit. SNAP cannot be used for hot foods, in-store dining, or nonfood items. If you or someone you know would benefit from SNAP, use the following connections:

Online—Department of Health and Human Services portal, https://hhsservices.iowa.gov/apspssp/ssp.portal, to fill out an application.

By Phone (with assistance)—SNAP Hotline: 855-944-FOOD (3663); 8:00 a.m.–5:30 p.m. Monday–Friday.

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Be Sugar Savvy

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Measuring spoons with sugar

The current Dietary Guidelines recommend limiting added sugars to 10% or less of daily calories. This would be 200 calories (50 grams or about 4 tablespoons sugar) if eating 2,000 calories a day.

Sugars can be naturally occurring or added. For example, a can of peaches in syrup contains natural sugars from the fruit and added sugars from the syrup.

Watch for added sugars in foods like cereal, crackers, flavored oatmeal, granola and protein bars, pasta sauce, flavored yogurt, and condiments such as ketchup and barbeque sauce.

Read ingredient lists on labels for cane sugar, corn syrup, high-fructose corn syrup, raw sugar, honey, and brown sugar. The higher these sugars appear on the list, the more is in the food.

Nutrition Facts labels show total and added sugars. For example, chocolate milk has 26 grams of sugar per 8 ounce serving, including 15 grams of added sugar and 11 grams of natural sugar (lactose). In comparison, white milk does not have added sugars.

To eat less added sugar, avoid or reduce sugar-sweetened beverages such as soda, energy drinks, and sweetened coffees, which account for one quarter of added sugars in the American diet. Desserts and sweet snacks make up 19% of the added sugars. Make small changes each day to reduce added sugar intake.

Source: Dietary Guidelines for Americans, go.iastate.edu/BW0AZJ

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Live Healthy Iowa 10-Week Wellness Challenge? Bring it on!

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People exercising

It can be hard to feel motivated to exercise during the long winter months. The Live Healthy Iowa 10-Week Wellness Challenge may be the answer! This 10-week challenge includes tracking activity minutes and/or weight loss with a team (2–10 people). The challenge occurs January–March 2025 and costs $25 per participant. This is an affordable and simple way for all Iowans to boost their health while enjoying fun and friendly competition with others. Participants receive a t-shirt, a personalized online dashboard, a free magazine subscription, weekly motivational messages, discounts on the Live Healthy Iowa 5K, and a chance to win prizes! Grab your family, friends, or coworkers and register today, livehealthyiowa.org/10-challenge!

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