Holiday Eating Tips

10 Holiday Eating Tips

A healthy diet can be difficult to maintain at any time of year, but once the holiday season rolls around, the task becomes ten times harder.  Not surprisingly, the average holiday dinner contains more than 2,000 calories, according to the American Dietetic Association.  Fortunately, there are plenty of ways to feel good and stay healthy while enjoying the festivities.  Just follow these tips from the American Heart Association.

Don’t Go to Dinner Hungry- This is the biggest mistake you can make, thinking that by skipping breakfast or lunch, you can gorge yourself once you sit down for dinner.  It’s when we come to a meal hungry that we tend to overeat.  Instead, eat a light breakfast and satisfying lunch before sitting down to the holiday meal.

Check out Your Options- Take time to survey the dinner table or buffet and decide which foods you can’t live without.  Feel free to take healthy portions of the foods you choose, but don’t waste calories on items you can enjoy any day of the year, such as dinner rolls.

Drink responsibly- Don’t think of an alcoholic beverage as an accompaniment to the meal, instead, think of it as part of the meal.  Most drinks equal empty calories.  Once cup of alcoholic eggnog, for example, packs about 350 calories- more than the average slice of pumpkin pie.

Don’t Let Your Eyes Be Your Guide- Even though it’s the holidays, it’s important to eat reasonable portions.  For example, fill your plate with a four-ounce slice of skinless, light meat turkey, half a cup of veggies and half a cup of the starch of your choice.

Eat slowly- Holiday dinners are not a race.  Eat slowly, taking the time to savor your food and your company.  Most importantly, stop eating when your stomach tells you you’re full.

Avoid Seconds- If you’ve had one plate, you’ve had enough.  As difficult as it may be, try to restrain yourself from going back for seconds.  Chances are, the food will still be in the fridge tomorrow.

Clear the Table ASAP- Don’t let the temptation linger.  Clear the table as soon as you’re done eating, and move the family away from the kitchen.

Exercise after the Meal- This is a great time to get moving.  Physical activity is essential to maintaining a healthy diet, especially during the holidays.

Experiment with Substitutions- If you’re the honored cook of the big meal, try substituting high fat, high calorie ingredients with healthier options.  Replace sour cream with low fat plain yogurt, and try sprinkling hot veggies with fresh herbs instead of butter- your guests are sure to love it.

Maintain Perspective- Overeating at one meal won’t make or break your diet.  If you overindulge at a holiday meal, just try to put it behind you, and return to your usual eating plan the following day.

Stop Germs

Stopping the Spread of Germs

Get Vaccinated

The single best way to prevent the flu is to get a flu vaccine each season. The 2012-2013 flu vaccine will protect against 2009 H1N1, and two other influenza viruses (an H3N2 virus and an influenza B virus).

Good Health Habits

Avoid close contact.
Avoid close contact with people who are sick. When you are sick, keep your distance from others to protect them from getting sick too.

Stay home when you are sick.
If possible, stay home from work, public buildings, etc. when you are sick. You will help prevent others from catching your illness.

Cover your mouth and nose.
Cover your mouth and nose with a tissue when coughing or sneezing. It may prevent those around you from getting sick.

• Cover Your Cough
  Stop the Spread of Germs that makes you and others sick.

Clean your hands.

Washing your hands often will help protect you from germs.

• Handwashing: Clean Hands Save Lives
  Tips on hand washing and using alcohol-based hand sanitizers
• Wash Your Hands Often
  Brochures and posters from "An Ounce of Prevention" campaign
• Clean Hands Campaign
  Facts and survey results, educational materials from American Society for Microbiology’s “Clean Hands” campaign
• Consumer Advice: Clean: Handwashing
  Links to lots of educational materials, including those for parents, schoolchildren, and health care workers. From www.foodsafety.gov
• It's a SNAP Toolkit: Handwashing
  Handwashing materials. Part of It's A SNAP program aimed at preventing school absenteeism. From the School Network for Absenteeism Prevention, a collaborative project of the CDC, the U.S. Department of Health and Human Services and the Soap and Detergent Association

Avoid touching your eyes, nose and mouth. 

Most experts believe that flu viruses spread mainly by droplets made when people with flu cough, sneeze or talk. These droplets can land in the mouths or noses of people who are nearby. Less often, a person might also get flu by touching a surface or object that has flu virus on it and then touching their own mouth, eyes or nose.

Stop the Spread of Germs

Healthy habits can protect everyone from getting germs or spreading germs throughout the community.

Source: Centers for Disease Control

Dental Health Resources

Any adult or child that is uninsured, underinsured or is a participant of the Medical Assistance or BadgerCare Dental Program may contact these dental health resources. If you need to apply for Medical Assistance/BadgerCare benefits, please call Columbia County Health and Human Services at 608-742-9227.

St. Vincent de Paul Dental Clinic

Address:  1906 North Street Prairie du Sac, WI  53578

Phone: 608-644-0504 ext. 10 or 12

Hours of Operation: Monday through Thursday

Accepts Medical Assistance, Badgercare, uninsured and underinsured.  Federal Poverty Guidelines are used to determine eligibility.

Family Health Medical and Dental Center: La Clinica de los Campesinos

Address: 400 South Townline Road Wautoma, WI  54982

Phone: 920-787-5514

Hours of Operation: Tuesday, Wednesday, Friday 8AM-5PM, Monday, Thursday 8AM-7PM

Accepts Medical Assistance, Badgercare, Insured, Low-Income (Uninsured)

Mauston Dental Clinic

Address: 880 Herriot Drive Mauston, WI 53948

Phone: 608-847-6700

Hours of Operation: Monday, Wednesday 8AM-7PM, Tuesday, Thursday, Friday 8AM-5PM

Accepts Medical Assistance, Badgercare, Insured, Low-Income (Uninsured)

Meriter Hospital: Max Pohle Dental Clinic Dental Residency Program

Address: 202 South Park Street Madison, WI 53715

Phone: 608-417-6500

Hours of Operation: Monday-Friday 8AM-4PM After Hours Emergency Care Available

Accepts Uninsured, Underinsured, Medical Assistance children and adults

Marquette Dental School Clinic

Address: 1801 West Wisconsin Avenue Milwaukee, WI 53233

Phone: 414-288-6790

Hours of Operation: Monday-Friday 9AM-5PM (4PM Summer)

All patients accepted including Medical Assistance and Title XIX, Low-income, Uninsured, 13

years and older for general clinic.  Pediatric clinic available.

Wisconsin Dental Association Mission of Mercy Program for 2012

Address:  Alliant Energy Center Madison, WI

Phone:  414-276-4520 (Wisconsin Dental Association in Milwaukee)

Dates:  June 29, 2012 and June 30, 2012 6:00 am to 5:00 pm

The Wisconsin Mission of Mercy program provides free dental care to the uninsured, the under-insured and any child or adult who has difficulty getting to a dentist. Care is given on a first-come, first-served basis on June 29^th and June 30^th 2012.  Appointments are not taken for this program.

• Note this is not a complete list. It was updated in the summer of 2011 and is a reflection of the information the Wisconsin Dental Association was able to gather from dentists.

Two Free Days of Dental Care!

WISCONSIN DENTAL ASSOCIATION

“MISSION OF MERCY” 2012

The Wisconsin Mission of Mercy Program provides FREE dental care to the uninsured, the under-insured and ANY CHILD OR ADULT who has difficulty getting to a dentist.

         

WHERE       

The Exhibition Hall at Alliant                                                       Energy Center, 1919 Alliant Energy Center Way, Madison

TIME             

Doors open 5:30 a.m. Patients seen                                       on first-come, first-served basis                                with approximately 1,750 patients                               treated each day. Our patient quota                          typically reached before noon, so come early!

WHEN          June 29, 2012 AND

                        June 30, 2012, 6:00 am—5:00 pm

Caregiver Stress: Tips for Taking Care of Yourself

With an aging population and changes in health care, such as shorter hospital stays, more and more caregiving is being provided by people who aren't health care professionals. A caregiver is anyone who provides help to another person in need, whether that's an ill spouse or partner, a disabled child, or an aging relative. Indeed, more than 65 million Americans provide care to a loved one.

Caregiving is rewarding but stressful

If you're a caregiver, you know that taking care of someone who needs your assistance can be very rewarding. Being there for your loved ones when they need you is a core value for many. But being a caregiver can exact a high toll, and caregiver stress is common.

Caregiver stress is the emotional and physical strain of caregiving. Individuals who experience the most caregiver stress are the most vulnerable to changes in their own health.

Many caregivers fall into the trap of believing that they have to do everything by themselves. Don't make that mistake. Take advantage of the many resources and tools available to help you provide care for your loved one. Remember, if you don't take care of yourself you won't be able to care for anyone else.

Signs of caregiver stress

As a caregiver, you may be so focused on your loved one that you don't realize that your own health and well-being are suffering. Watch for these signs of caregiver stress:

• Feeling tired most of the time
• Feeling overwhelmed and irritable
• Sleeping too much or too little
• Gaining or losing a lot of weight
• Losing interest in activities you used to enjoy

Too much stress, especially over a long time, can harm your health. As a caregiver, you're more likely to experience symptoms of depression or anxiety. In addition, you may not get enough physical activity or eat a balanced diet, which only increases your risk of medical problems, such as heart disease and diabetes.

Strategies for dealing with caregiver stress

The emotional and physical demands involved with caregiving can strain even the most resilient person. That's why it's so important to take advantage of available help and support. These strategies have helped others manage their caregiver stress:

• Accept help. Be prepared with a list of ways that others can help you, and let the helper choose what he or she would like to do. For instance, one person might be willing to take the person you care for on a walk a couple of times a week. Someone else might offer to pick up groceries or even to cook for you.

• Focus on what you are able to provide. Don't give in to guilt. Feeling guilty is normal, but understand that no one is a "perfect" caregiver. You're doing the best you can at any given time. Your house does not have to be perfect, and no one will care if you eat leftovers three days in a row. And you don't have to feel guilty about asking for help.

• Get connected. Organizations such as the Red Cross and the Alzheimer's Association offer classes on caregiving, and local hospitals may have classes specifically about the disease your loved one is facing.

• Join a support group. A support group can be a great source for encouragement and advice from others in similar situations. It can also be a good place to make new friends.

• Seek social support. Make an effort to stay emotionally connected with family and friends. Set aside time each week for socializing, even if it's just a walk with a friend. Whenever possible, make plans that get you out of the house. Many have identified that maintaining a strong support system is the key to managing the stress associated with caregiving.

• Set personal health goals. For example, set a goal to find time to be physically active on most days of the week, or set a goal for getting a good night's sleep. It's also crucial to eat a healthy diet.

• See your doctor. Get recommended immunizations and screenings. Make sure to tell your doctor that you're a caregiver. Don't hesitate to mention any concerns or symptoms you have.

~Information taken from http://www.mayoclinic.com/

March is National Nutrition Month

National Nutrition Month® is a nutrition education and information campaign sponsored annually by the Academy of Nutrition and Dietetics. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits. NNM also promotes the Academy and its members to the public and the media as the most valuable and credible source of timely, scientifically based food and nutrition information.

National Nutrition Month 2012's theme is "Get Your Plate in Shape," but it's also a great time to watch what you drink. If you're consuming hundreds of extra calories each week through high-calorie, low-nutrient drinks, small changes can make a big difference in your health. To start, try to drink water in place of high calorie drinks. Here are some other options.

Choose low-fat or fat-free milk. Swap whole milk for low-fat or fat-free milk. Low-fat milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. (To see how whole milk and fat-free milk compare in calories, fat and nutrients, check out the MyPlate Food-A-Pedia tool.) If you're lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.

Drink real juice. All fruit beverages are not created equal. When choosing juice, look for "100% juice" on the label and enjoy fruit juice in moderate amounts. Some fruit drinks are mostly water with fruit flavoring and sugar or other sweeteners. These drinks don't pack the nutritional boost you get from 100% juice, and they're high in calories.

Cut back on fancy coffee drinks. Plain coffee without added sugar and cream has only 2 calories and no fat per 8-ounce serving, but two teaspoons of sugar adds 32 calories, and a tablespoon of half-and-half adds 20 calories. If you drink multiple cups of coffee with cream and sugar daily, the empty calories quickly add up. Watch out for fancy espresso drinks too. Sweetened coffee drinks like mochas with whipped cream often pack 500 to 700 calories a drink—more calories than a fast-food cheeseburger. Keep your coffee simple. If you must add sugar, do so sparingly, and add low-fat or fat-free milk instead of cream.

Watch your glass size. People losing weight sometimes trade large dinner plates for smaller ones to create the illusion of larger portion sizes. This trick works for drinking glasses too. To see how your glassware stacks up, pour one cup of water into each type of glass. Observe how different the same portion looks from glass to glass.

Mix it up. If you're trying to beat a soft drink habit, try subbing in water or seltzer water with a squeeze of fresh lemon juice, or mix a few ounces of juice with equal parts water or seltzer water. For a refreshing change from coffee, try a new kind of tea—green, white or a blend in place of black tea. Mint, fruit and herbal teas are flavorful and also calorie-free (if you don't add sugar or milk).

Click here to play the ------> Fact or Fiction Nutrition Game

~All information from http://www.eatright.org/ 

Alzheimer’s & Dementia Series Offered in April

A two-part education series will be offered in Portage for families, friends and care-partners of persons who have Alzheimer’s disease or other types of dementia. The ABC’s of Alzheimer’s & Dementia is designed to enhance understanding of the disease, how it affects those who have it and how to effectively deal with it day-to-day.

           

When:                          Tuesdays, April 17 & April 24, from 5:30–7:30 p.m.

Where:                        The Gathering Room at Tivoli, 2805 Hunters Trail, Portage

                                    (Tivoli is located behind Divine Savior Hospital, next to the Dean Clinic)

Sponsored by:             The Alzheimer’s & Dementia Alliance of Wisconsin

Co-Sponsored by:       Tivoli at Divine Savior Healthcare

Cost:                            Free; donations encouraged

Reservations:              742-9055 or 1-888-308-6251 (toll-free) or carol.olson@alzwisc.org

     

Session I provides a medical overview of Alzheimer’s and other dementia. It will cover the differences between normal aging, mild cognitive impairment, and the various types of dementia – including symptoms, diagnosis, disease progression, treatment options, and an update on current research.  Dr. Craig Atwood, Associate Professor of Geriatrics & Gerontology at the UW School of Medicine AND Research Director at the Wisconsin Alzheimer’s Disease Research Center in Madison will present this session.

Session II focuses on 1) the experience of dementia and how it affects a person’s functioning; 2) how to best help the person maintain function and quality of life, and 3) resources and support available to help.  Carol Olson, local Outreach Specialist for the Alzheimer’s & Dementia Alliance of Wisconsin will present this session.

Light refreshments and resource materials will be provided. Advance registration is strongly encouraged.  Please contact Carol at 608-742-9055 or carol.olson@alzwisc.org with any questions.

Wisconsin Senior Olympics

For Men and Women 50 Years and Older

Competitions held August 24-September 16, 2012

For more information and to receive a brochure contact:

Wisconsin Senior Olympics

Phone: (262) 424-2149

Email: info@wiseniorolympics.com

Website: www.wiseniorolympics.com

• Archery
• Badminton
• Basketball
• Bowling
• Cycling
• Free-throw Shooting
• Golf
• Horseshoes
• Lawn Bowling
• Pickleball
• Powerlifting
• Power Walk
• Race Walking
• Racquetball
• 5K Road Race
• Shuffleboard
• Softball
• Swimming
• Table Tennis
• Track & Field
• Triathlon
• Volleyball

Volunteers are needed for each sporting event. 

Please contact Wisconsin Senior Olympics if you are interested. 

Wisconsin Senior Olympics

Tips for Healthy Eating

To help you stay on track with your healthy eating plan, follow these tips:

• Do not skip meals. Skipping meals may cause your metabolism to slow down or lead you to eat more high-calorie, high-fat foods at your next meal or snack.
• Select high-fiber foods like whole-grain breads and cereals, beans, vegetables, and fruits. They may help keep you regular and lower your risk for chron­ic diseases, such as coronary heart disease and type 2 diabetes.
• Choose lean beef, turkey breast, fish, or chicken with the skin removed to lower the amount of fat and calories in your meals. As you age, your body needs fewer calories, especially if you are not very active.
• Have three servings of vitamin D-fortified low-fat/fat-free milk, yogurt, or cheese every day. Milk products are high in calcium and vitamin D and help keep your bones strong as you age. If you have trouble digesting or do not like milk products, try reduced-lactose milk products, or soy-based beverages, or tofu. You can also talk to your health care provider about taking a calcium and vitamin D supplement.
• Choose foods fortified with vitamin B12. Many adults over the age of 50 have difficulty absorbing adequate amounts of this vitamin. Therefore, they should get this nutrient through fortified foods, such as breakfast cereals, or from a dietary supplement. Talk with your health care provider to ensure that you are consuming enough vitamin B12.
• Keep nutrient-rich snacks like dried apricots, whole-wheat crackers, peanut butter, low-fat cheese, and low-sodium soup on hand. Eat only small amounts of such foods as dried apricots and peanut butter because they are high in calories. Limit how often you have high-fat and high-sugar snacks like cake, candy, chips, and soda.
• Drink plenty of water or water-based fluids. You may notice that you feel less thirsty as you get older, but your body still needs water to stay healthy. Exam­ples of water-based fluids are caffeine-free tea and coffee, soup, and low-fat or skim milk.

Planning and Preparing Your Meals

It is easier to eat well when you plan for your meals and make them enjoyable. Try these tips:

• Grocery shop with a friend. It is pleasant and can save money if you share items that you can only use half of, such as a bag of potatoes or head of cabbage.
• Cook ahead and freeze portions to have healthy and easy meals on hand for days when you do not feel like cooking.
• Keep frozen or canned vegetables, beans, and fruits on hand for quick and healthy additions to meals. Rinse canned vegetables and beans under cold running water to lower their salt content. If fruit is canned in 100-per­cent fruit juice, drain the juice to avoid added calories.
• Try new recipes or different herbs and spices to spark your interest in food. Set the table with a nice cloth and even a flower in a vase to make mealtime special.
• Eat regularly with someone whose company you enjoy.
• If you are unable to cook for yourself, find out about a community program in your area that serves meals or delivers “Meals on Wheels.” Call the Columbia County Aging & Disability Resource Center at 1-888-742-9233 or (608) 742-9219 for more information.

http://win.niddk.nih.gov/

Celebrate American Heart Month by Exercising!

Do you want to add years to your life? Or life to your years?

Feeling your best boosts your zeal for life!

The American Heart Association recommends 30-minutes of moderate activity, but three 10-minute periods of activity are almost as beneficial to your overall fitness as one 30-minute session. This is achievable! Physical activity may also help encourage you to spend some time outdoors. Sunlight on your skin helps your body produce vitamin D, which brings many added health benefits.

Here are some reasons why physical activity is proven to improve both mental and physical health.

• Physical activity boosts mental wellness.
• Regular physical activity can relieve tension, anxiety, depression and anger. You may not only notice a "feel good sensation" immediately following your physical activity, but most people also note an improvement in general well-being over time during the weeks and months as physical activity becomes a part of your routine.
• Exercise increases the flow of oxygen which directly effects the brain. Your mental acuity and memory can be improved with physical activity.
• Physical activity improves physical wellness.
• Stronger immunity
• It enhances your immune system and decreases the risk of developing diseases such as cancer and heart disease.
• Reduced risk factors
• Becoming more active can lower your blood pressure by as much as 4 to 9 mm Hg. That's the same reduction in blood pressure delivered by some antihypertensive medications. Physical activity can also boost your levels of good cholesterol.
• Physical activity prolongs your optimal health.

Without regular physical activity, the body slowly loses its strength, stamina and ability to function well. And for each hour of regular exercise you get, you'll gain about two hours of additional life expectancy, even if you don't start until middle age. Moderate exercise, such as brisk walking, for as little as 30 minutes a day has the proven health benefits listed above as well as:

• Improves blood circulation, which reduces the risk of heart disease
• Keeps weight under control
• Helps in the battle to quit smoking
  
• Improves blood cholesterol levels
• Prevents and manages high blood pressure
• Prevents bone loss
• Boosts energy level
• Helps manage stress
• Releases tension
• Promotes enthusiasm and optimism
• Counters anxiety and depression
• Helps you fall asleep faster and sleep more soundly
• Improves self-image
• Increases muscle strength, increasing the ability to do other physical activities
• Provides a way to share an activity with family and friends
• Reduces coronary heart disease in women by 30-40 percent
• Reduces risk of stroke by 20 percent in moderately active people and by 27 percent in highly active ones
• Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life
• Helps delay or prevent chronic illnesses and diseases associated with aging and maintains quality of life and independence longer for seniors

So why not see for yourself? Once you get over the inertia and find creative ways to fit physical activity into your life, we think you'll agree that the effort to get moving is worth it!


Benefits of Physical Activity for Older Adults

• In general, people become less physically active as they get older. Nearly 40 percent of people over the age of 55 report no leisure-time physical activity.
• The older people become, the more they need regular exercise. It helps prevent bone loss (reducing the risk of fractures) and reduces the risk of dozens of diseases associated with aging. It also increases muscle strength and may improve balance and coordination, which can reduce the likelihood of falling. It also increases the ability for basic living, making it easier to carry grocery bags, get up from a chair and take care of household chores. Being physically active is a real key in maintaining quality of life and independence.
• Studies have shown that increased levels of physical activity are associated with a reduced incidence of coronary heart disease, hypertension, non-insulin-dependent Type 2 diabetes, colon cancer, depression and anxiety.
• Active people with high blood pressure, high blood cholesterol, diabetes or other chronic diseases are less likely to die prematurely than inactive people with these conditions.
• Inactive people lose muscle fiber at a rate of 3 to 5 percent every decade after age 30. That's a 15 percent loss of muscle fiber by age 60!
• Health experts warn that as a consequence of diminished exercise tolerance, a large and increasing number of elderly people will be living below, at, or just above "thresholds of physical ability." In this condition, a minor illness could make them completely dependent on others for their daily care.

Exercise Tips for Older Adults

• If you have a family history of heart disease, check with your doctor first.  It's a good idea to have a physical examination and take a graded exercise test before you start an exercise program.
• Pick rhythmic, repetitive activities that challenge the circulatory system, and exercise at an intensity appropriate for you.
• Pick activities that are fun, suit your needs and that you can do year-round.
• Wear comfortable clothing and footwear appropriate for the temperature, humidity and activity.
• If you decide that walking is a great activity for you, choose a place that has a smooth, soft surface; that does not intersect with traffic; and that's well-lighted and safe.  Many older Americans walk at area shopping malls.
• Find a companion to exercise with you if it will help you stay on a regular schedule and add to your enjoyment.
• Because muscular adaptation and elasticity generally slows with age, take more time to warm up and cool down while exercising.  Make sure you stretch slowly.
• Start exercising at a low intensity (especially if you've been mostly sedentary), and progress gradually.
• If you plan to be active more than 30 minutes, then try to drink some water every 15 minutes, especially when exercising in hot, humid conditions.  As you age, your sense of thirst tends to decrease and you can't completely rely on your internal sense of thirst.

The American Heart Association www.heart.org

January-National Blood Donor Month

January is National Blood Donor Month. Help increase awareness of blood donation by encouraging both first-time and regular donors to make a difference within their communities through scheduling an appointment to give blood in January, and regularly thereafter. Remember, just one pint of blood can help save up to three lives.

Visit http://www.americasblood.org/ for more information. 

Are you ready for the cold weather?

Winter and cold, hazardous weather has arrived.  Do you have a plan to help keep you safe in case of an emergency?  These following links will help you keep safe this season at home or on the road. 

Hypothermia Hazard

Staying Safe in Cold Weather Booklet

How to Make a Winter Car Survival Kit

Emergency Preparedness for Seniors

3-Day Emergency Supply Checklist

Wisconsin Winter Facts

Information taken from www.readywisconsin.wi.gov and www.nia.nih.gov