Holiday Materials - eXtension
Looking for healthier holiday ways to eat, cook, avoid weight gain, and more? Check this link for extensive resources from Extension health and nutrition colleagues nationwide.
Wednesday, December 16, 2009
Wednesday, December 2, 2009
Dining With Diabetes
In the December Diabetes Care journal, a new study estimates the number of Americans with diabetes will double in the next 25 years from the current 23.7 million to 44 million. Along with this rise, spending on diabetes care is expected to triple to $336 million. In Pennsylvania, 60% of those with diabetes have high blood pressure and high cholesterol as well. Researchers stress we need to find more opportunities to change our diet and exercise habits to prevent and treat this growing health problem.
Penn State Cooperative Extension in Northumberland County will be offering Dining with Diabetes classes on Wednesdays from 12:30-2:30 p.m., beginning January 6 at the Extension office, 443 Plum Creek Road, Sunbury. Dining with Diabetes is a program for adults with diabetes and their families. Classes are offered weekly for four weeks with a three-month follow-up class. Preregistration is required due to space limitations and a small fee of $35 per person or $50.00 per family is requested. Another evening class will begin March 8, from 6-8 p.m.
Participants will learn how to prepare meals that are healthy, simple, and taste good. Recipes will be demonstrated and participants will have the opportunity to help prepare and taste each one. Participants will also learn up-to-date information on nutrition, meal planning, and exercise as well as how to understand common, diabetes-related medical tests. Recipes, physical activity DVDs, pedometers and materials, Joslin diabetes booklets and handouts will be given to each participant.
Diabetes is a very serious and costly disease, but research has shown that those who learn to manage their blood glucose (sugar) levels, eat healthy, and exercise regularly can lower their risk of complications and lead a healthier and more productive life. Opportunities for A1C and lipid testing will be also be provided to participants.
Registration for this program can be made by calling Penn State Extension office in Northumberland County at (570)-988-3950 or print off a registration brochure from our website at http://northumberland.extension.psu.edu/ under the Food and Nutrition programs link.
Registration deadline is December 30. Penn State encourages persons with disabilities to participate in its programs and activities. If you anticipate needing any type of accommodations or have questions about the physical access provided or other questions, please contact course instructor and registered dietitian Lynn James, M.S, R.D., Northumberland County Extension at (570) 988-3950 or via email at Ljames@psu.edu in advance of your participation or visit.
Dining with Diabetes is sponsored by Penn State Cooperative Extension with partial funding provided by the Pennsylvania Department of Health and the United States Department of Agriculture. Dining with Diabetes is an approved research project conducted by Penn State University. Participation in research is voluntary. HealthAmerica, and other insurers may offer registration reimbursement; check with your insurer for more information.
Penn State Cooperative Extension in Northumberland County will be offering Dining with Diabetes classes on Wednesdays from 12:30-2:30 p.m., beginning January 6 at the Extension office, 443 Plum Creek Road, Sunbury. Dining with Diabetes is a program for adults with diabetes and their families. Classes are offered weekly for four weeks with a three-month follow-up class. Preregistration is required due to space limitations and a small fee of $35 per person or $50.00 per family is requested. Another evening class will begin March 8, from 6-8 p.m.
Participants will learn how to prepare meals that are healthy, simple, and taste good. Recipes will be demonstrated and participants will have the opportunity to help prepare and taste each one. Participants will also learn up-to-date information on nutrition, meal planning, and exercise as well as how to understand common, diabetes-related medical tests. Recipes, physical activity DVDs, pedometers and materials, Joslin diabetes booklets and handouts will be given to each participant.
Diabetes is a very serious and costly disease, but research has shown that those who learn to manage their blood glucose (sugar) levels, eat healthy, and exercise regularly can lower their risk of complications and lead a healthier and more productive life. Opportunities for A1C and lipid testing will be also be provided to participants.
Registration for this program can be made by calling Penn State Extension office in Northumberland County at (570)-988-3950 or print off a registration brochure from our website at http://northumberland.extension.psu.edu/ under the Food and Nutrition programs link.
Registration deadline is December 30. Penn State encourages persons with disabilities to participate in its programs and activities. If you anticipate needing any type of accommodations or have questions about the physical access provided or other questions, please contact course instructor and registered dietitian Lynn James, M.S, R.D., Northumberland County Extension at (570) 988-3950 or via email at Ljames@psu.edu in advance of your participation or visit.
Dining with Diabetes is sponsored by Penn State Cooperative Extension with partial funding provided by the Pennsylvania Department of Health and the United States Department of Agriculture. Dining with Diabetes is an approved research project conducted by Penn State University. Participation in research is voluntary. HealthAmerica, and other insurers may offer registration reimbursement; check with your insurer for more information.
Monday, February 23, 2009
Are expired foods safe to eat?
With the increase in bargain food outlets, and saving money overall, many have questions over the safety of consuming foods past their expiration date. Here’s how to unlock the meaning behind food product coding and dating, and how to avoid purchasing potentially unsafe food.
· “Use by,” “ Best if used by” dates– means the last date the food is likely to be at peak flavor and quality. Cereals and other dry packed foods have these date terms. The food may often decline in flavor and quality (nutrition, taste, color, texture) after this date, but it doesn’t mean it is unsafe.
· “Sell by” tells the retailer the last day the product should be sold. You should buy it before this date, but don’t have to use it by then. Milk and yogurt have sell by dates, and if stored properly, up to 1 week after the use by date.
· “Expiration” For most foods this is the last date they should be eaten or used. Eggs are the exception: if properly stored (refrigerated under 40 degrees F) graded eggs should last 3-5 weeks after the expiration.
· “Coded date”- a series a numbers and/or letters manufacturers use to track foods. It is not meant as a use by date.
· Canned foods– store in clean, dry cool , below 85 degrees F, cabinets to preserve quality. Throw out cans that are leaking, bulging, badly dented– especially a seam, cracked jars or have loose or bulging lids, or have a foul odor. High acid foods are safe for 12-18 months (fruits, tomato products, sauerkraut, vinegar based foods). Low acid foods are safe for 2-5 years, but quality (nutrition, taste, color, texture) often declines after 2 years (vegetables, meats, soups, pasta products).
· Deli meats & prepared foods, leftover combination foods, opened canned foods– most can be stored up to 3 days refrigerated. After 3 days, freeze or throw out. Eat the first day after defrosted.
· Frozen foods– follow expiration dates- this is last day the food should be eaten or used. Look for ice crystals, torn packages, or stains on packages as indications food was not properly held frozen.
· Keep Safe Temperatures– place a thermometer near the front to monitor refrigerators and freezers. Keep refrigerators at 34-39 degrees F; freezers 0 degrees F or less.
Sources: www.fsis.usda.gov. For more information on food safety check www.fightbac.org
· “Use by,” “ Best if used by” dates– means the last date the food is likely to be at peak flavor and quality. Cereals and other dry packed foods have these date terms. The food may often decline in flavor and quality (nutrition, taste, color, texture) after this date, but it doesn’t mean it is unsafe.
· “Sell by” tells the retailer the last day the product should be sold. You should buy it before this date, but don’t have to use it by then. Milk and yogurt have sell by dates, and if stored properly, up to 1 week after the use by date.
· “Expiration” For most foods this is the last date they should be eaten or used. Eggs are the exception: if properly stored (refrigerated under 40 degrees F) graded eggs should last 3-5 weeks after the expiration.
· “Coded date”- a series a numbers and/or letters manufacturers use to track foods. It is not meant as a use by date.
· Canned foods– store in clean, dry cool , below 85 degrees F, cabinets to preserve quality. Throw out cans that are leaking, bulging, badly dented– especially a seam, cracked jars or have loose or bulging lids, or have a foul odor. High acid foods are safe for 12-18 months (fruits, tomato products, sauerkraut, vinegar based foods). Low acid foods are safe for 2-5 years, but quality (nutrition, taste, color, texture) often declines after 2 years (vegetables, meats, soups, pasta products).
· Deli meats & prepared foods, leftover combination foods, opened canned foods– most can be stored up to 3 days refrigerated. After 3 days, freeze or throw out. Eat the first day after defrosted.
· Frozen foods– follow expiration dates- this is last day the food should be eaten or used. Look for ice crystals, torn packages, or stains on packages as indications food was not properly held frozen.
· Keep Safe Temperatures– place a thermometer near the front to monitor refrigerators and freezers. Keep refrigerators at 34-39 degrees F; freezers 0 degrees F or less.
Sources: www.fsis.usda.gov. For more information on food safety check www.fightbac.org
Monday, December 22, 2008
New Physical Activity Guidelines
In October, the U.S. Health and Human Services published new physical activity guidelines recommending:
· Two and a half hours each week of moderate-intensity aerobic activity, (where you can talk but not sing easily), such as brisk walking or,
· An hour and 15 minutes each week of vigorous-intensity aerobic activity such as jogging or running (where can say a few words only before needing to take a breath). In addition, all adults should include muscle strengthening activities that work all the major muscle groups on two or more days per week.
Key guidelines by group are:
Children and Adolescents -- One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Examples of moderate intensity aerobic activities include hiking, skateboarding, bicycle riding and brisk walking. Vigorous intensity aerobic activities include bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Children and adolescents should incorporate muscle-strengthening activities, such as rope climbing, sit-ups, and tug-of war, three days a week. Bone-strengthening activities, such as jumping rope,
running and skipping, are recommended three days a week.
Adults -- Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity. Walking briskly, water aerobics, ballroom dancing and general gardening are examples of moderate intensity aerobic activities. Vigorous intensity aerobic activities include racewalking, jogging or running, swimming laps, jumping rope and hiking uphill. Aerobic activity should be performed in episodes of at least 10 minutes. Adults should incorporate muscle strengthening activities, such as weight training, push-ups, sit-ups and carrying heavy loads or heavy gardening, or yoga at least two days a week.
Older adults -- Older adults should follow the guidelines for other adults when it is within their physical capacity after checking with their health care provider first. If they are at risk of falling, they should also do exercises that maintain or improve balance.
Women during pregnancy -- Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week. Pregnant women who habitually engage in vigorous aerobic activity or who are highly active can continue during pregnancy and the time after delivery, provided they remain healthy and discuss with their health care provider how and when activity should be adjusted over time.
Adults with disabilities -- Those who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and
15 minutes of vigorous aerobic activity a week. They should incorporate muscle-strengthening activities involving all major muscle groups two or more days a week. When they are not able to meet the guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.
People with chronic medical conditions -- Adults with chronic conditions get important health benefits from regular physical activity. They should do so with the guidance of a health care provider.
For more information about the "Physical Activity Guidelines for Americans," visit www.hhs.gov or www.health.gov/paguidelines
· Two and a half hours each week of moderate-intensity aerobic activity, (where you can talk but not sing easily), such as brisk walking or,
· An hour and 15 minutes each week of vigorous-intensity aerobic activity such as jogging or running (where can say a few words only before needing to take a breath). In addition, all adults should include muscle strengthening activities that work all the major muscle groups on two or more days per week.
Key guidelines by group are:
Children and Adolescents -- One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Examples of moderate intensity aerobic activities include hiking, skateboarding, bicycle riding and brisk walking. Vigorous intensity aerobic activities include bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Children and adolescents should incorporate muscle-strengthening activities, such as rope climbing, sit-ups, and tug-of war, three days a week. Bone-strengthening activities, such as jumping rope,
running and skipping, are recommended three days a week.
Adults -- Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity. Walking briskly, water aerobics, ballroom dancing and general gardening are examples of moderate intensity aerobic activities. Vigorous intensity aerobic activities include racewalking, jogging or running, swimming laps, jumping rope and hiking uphill. Aerobic activity should be performed in episodes of at least 10 minutes. Adults should incorporate muscle strengthening activities, such as weight training, push-ups, sit-ups and carrying heavy loads or heavy gardening, or yoga at least two days a week.
Older adults -- Older adults should follow the guidelines for other adults when it is within their physical capacity after checking with their health care provider first. If they are at risk of falling, they should also do exercises that maintain or improve balance.
Women during pregnancy -- Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week. Pregnant women who habitually engage in vigorous aerobic activity or who are highly active can continue during pregnancy and the time after delivery, provided they remain healthy and discuss with their health care provider how and when activity should be adjusted over time.
Adults with disabilities -- Those who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and
15 minutes of vigorous aerobic activity a week. They should incorporate muscle-strengthening activities involving all major muscle groups two or more days a week. When they are not able to meet the guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.
People with chronic medical conditions -- Adults with chronic conditions get important health benefits from regular physical activity. They should do so with the guidance of a health care provider.
For more information about the "Physical Activity Guidelines for Americans," visit www.hhs.gov or www.health.gov/paguidelines
What’s Eating You? It Could Be GERD
Recently, I have had two family members and a coworker describe their newly diagnosed GERD, which stands for Gastroesophageal reflux disease. Studies show 60 million Americans have experienced occasional heartburn, where acid from the stomach flows backward up into the esophagus, the tube that connects your mouth to your stomach. Symptoms include burning behind the breastbone, that moves up toward the neck and throat, a bitter or sour taste of the acid in the back of the throat that last several hours and often worsen after eating food. However, 15 million Americans experience GERD, which is frequent heartburn (two or more times a week), possibly food sticking in the throat, vomiting up blood or weight loss. Sometimes there may be no heartburn, but asthma symptoms, or a dry frequent cough and/or laryngitis. The main problem is the valve like muscle between the esophagus and stomach, the lower esophageal sphincter (LES), opens spontaneously or does not close properly and stomach contents rise up into the esophagus. Obesity and pregnancy can contribute to GERD due to excess weight putting pressure on the LES.
Chronic GERD left untreated can cause serious complications:
· Bleeding or ulcers from stomach acid that burns the esophagus lining
· Difficulty swallowing from narrowing of the esophagus
· Barrett’s esophagus- the esophageal lining cells take on an abnormal shape and color (may lead to cancer)
· Esophageal cancer, which is often fatal
· Pulmonary fibrosis-severe lung damage
· Asthma– worsens
Prevention & Treatment
If you or a loved one have heartburn two or more times per week, or any of the other symptoms, see a doctor. Medications can successfully manage GERD. Other ways to help manage or prevent GERD:
· Don’t smoke
· Lose weight if overweight
· Don’t lie down 2 hours after eating
· Raise the head of your bed 6 inches
Avoid or Limit These Foods:
· Citrus fruits and drinks, chocolate
· Drinks with caffeine (e.g. cola, Mt. Dew, coffee, tea, energy drinks) or alcohol
· Fried or high fat food
· Tomato sauces like spaghetti sauce, salsa, chili,
pizza and mint, garlic or onion, spicy foods
Thankfully, my family members were successfully treated, but since they were not treated early, they had more severe complications. If you or a loved one have frequent heartburn or any of these symptoms, don’t wait, see your health care provider.
Sources: http://www.acg.gi.org/patients/gerd/word.asp
NIH Publication No. 07–0882, May 2007
Chronic GERD left untreated can cause serious complications:
· Bleeding or ulcers from stomach acid that burns the esophagus lining
· Difficulty swallowing from narrowing of the esophagus
· Barrett’s esophagus- the esophageal lining cells take on an abnormal shape and color (may lead to cancer)
· Esophageal cancer, which is often fatal
· Pulmonary fibrosis-severe lung damage
· Asthma– worsens
Prevention & Treatment
If you or a loved one have heartburn two or more times per week, or any of the other symptoms, see a doctor. Medications can successfully manage GERD. Other ways to help manage or prevent GERD:
· Don’t smoke
· Lose weight if overweight
· Don’t lie down 2 hours after eating
· Raise the head of your bed 6 inches
Avoid or Limit These Foods:
· Citrus fruits and drinks, chocolate
· Drinks with caffeine (e.g. cola, Mt. Dew, coffee, tea, energy drinks) or alcohol
· Fried or high fat food
· Tomato sauces like spaghetti sauce, salsa, chili,
pizza and mint, garlic or onion, spicy foods
Thankfully, my family members were successfully treated, but since they were not treated early, they had more severe complications. If you or a loved one have frequent heartburn or any of these symptoms, don’t wait, see your health care provider.
Sources: http://www.acg.gi.org/patients/gerd/word.asp
NIH Publication No. 07–0882, May 2007
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