The Healthy Altoona Partnership Steering Committee members spent our February meeting talking about the tragedy of suicides in our community. It was a very emotional and needed conversation. It is a topic that many of us avoid thinking or talking about. Unfortunately, suicide is a reality. In fact, it is the second leading cause of death in Iowa for teens and young adults. There are many community-wide strategies that can be instituted to help prevent suicides. And, if we don’t prevent one, there are strategies on how to appropriately respond when one does occur and ways to support friends and family who have lost a loved one.
So, PLEASE give us one hour of your time to find out how we, as a community, can join in the fight to reduce the number of deaths by suicide. JOIN us in the Community Conversation on Suicide Prevention, see below:
PLEASE SHARE THIS EVENT
It’s that time of year that I call holiday madness. It is so easy to slip into overachieving and the stress goes up and up and up. We have to-do lists longer than our arm, deadlines to meet, more obligations than usual, not enough time and we are exposed to holiday feasts and treats that cave our willpower. So we think something has to give and it is usually whatever time and strategies we have incorporated into our life that help us with being happy and healthy. This leaves us feeling guilty and sometimes resentful. Unfortunately, once we let go of a routine that keeps us happy and healthy it can be difficult to get back on track.
So, right now is the perfect time to join the Change 3 Challenge set a specific time to start and goals to help you either get back on track or take incremental steps to make some new changes or additions that you feel would make your life and your family life happier and healthier in 2016.Give yourself 5 minutes right now, let go of the to-do list and overachiever hat for a minute. Identify three things you would like to try, sign up for the Change 3 Challenge, and decide on a start date. And since you will be seeing a lot of family and friends during the holiday get them to join you in the challenge and pledge to support each other.
Last year, a participant at the annual Central Iowa Survivors of Suicide Loss event wrote this afterwards: It was excellent. It was nice to know there are others who have lived through/thought/done the same things I have.
This free event on November 21st is designed for people who have lost someone to suicide, whether a friend, co-worker, neighbor, spouse, parent or child. One of the most powerful parts of the day is a panel of persons who have all survived the loss, and will tell stories of what has helped them heal.
A suicide loss is a major tragedy in the lives of people, regardless of whom they lost. Our fastest growing category of attendees is people who have lost a friend or colleague. Please, if you know of anyone who has experienced a suicide loss, print this flyer and hand it to them. They will appreciate you thinking of them.
Survivors of Suicide Loss Day
November 21, 2015
10 AM – 3 PM
Des Moines University Student Education Center
3300 Grand Avenue
No cost – free lunch provided ($40 value)
Altoona has several major events planned for this fall that you can’t miss out on! Mark your calendars and join in on the fun. Read all about the events:
The Taste of Altoona is hosted by the Altoona Chamber of Commerce. It is an amazing food tasting opportunity with approximately 70 different local businesses offering food sampling. You won’t leave this event hungry! Plus you get to spend a little down time connecting with your local businesses and neighbors.
Tickets on Sale Now!
Each fall communities are encouraged to host a Noon Healthiest State Walk. The Altoona walk is being hosted by Hy-Vee and Healthy Altoona Partnership on October 7th at Noon starting at the Enabling Gardens.
No registration just show up at the Enabling Garden and enjoy a brief walk on a lovely fall day! Individuals, family, employer groups, are encouraged to take this 1 K walk. The whole event will be finished in less than an hour.
On November 7th, join in on community spirit and good health!
This event is hosted by the Altoona Chamber of Commerce. A portion of proceeds will be given to the Kids Cafe.
Taking Registrations Now!
Your extension connection to nutrition and fitness
The Hype about Coconut Oil
Many claims tout the health benefits of coconut oil, including weight loss, cancer prevention, and Alzheimer’s disease. So far the scientific evidence does not support these claims.
The three types of coconut oil—virgin, refined, and partially hydrogenated—are all high in saturated fat.
Saturated fat is solid at
room temperature, tends to raise the level of cholesterol in the blood, and comes mainly from animal food products. Some examples of saturated fats are butter, lard, meat fat, solid shortening, palm oil, and coconut oil.
The two main types of coconut oil used in cooking and baking are “virgin” coconut oil and “refined” coconut oil. Virgin is considered to be unrefined. Refined coconut oil is made from dried coconut pulp that is often chemically bleached and deodorized. Since coconuts are a plant and virgin coconut oil has some antioxidant properties, some individuals may view it as healthy. However, virgin coconut oil is high in lauric acid, a type of fatty acid that can raise both good and bad cholesterol levels. Manufacturers may also use another form of coconut oil that has further processing— “partially hydrogenated” coconut oil, which would contain trans fat. Some research suggests coconut oil intake may be associated with a neutral, if not beneficial, effect on cholesterol levels.
Tips for using coconut oil:
Use “virgin” or unrefined coconut oil.
Use it in moderation.
Limit foods made with partially hydrogenated coconut oil like baked goods, biscuits, salty snacks, and some cereals.
Allergy Alert: Coconut is considered a tree nut. Individuals with tree nut allergies should talk with their health care provider before using or eating foods containing coconut oil.
Source: Jody Gatewood, MS, RD, LD, Assistant State Nutrition Program Specialist, Human Sciences Extension and Outreach, Iowa State University Extension and Outreach
Serving Size: 3/4 cup Serves: 4
1 1/2 cups cooked chicken, diced
1 apple (cored and diced)
1/3 cup celery, chopped (about 1 rib)
1/3 cup light ranch dressing or creamy salad dressing
1/8 teaspoon ground black pepper
1/4 cup pecans or walnuts, chopped (optional)
Combine chicken, apple, and celery in a medium bowl. Add dressing and pepper and stir to coat. Stir in pecans or walnuts, if desired.
Serve immediately or cover and refrigerate up to 24 hours. Serve on a lettuce leaf; spread on bread, tortillas, or a sandwich; or spoon into a halved tomato or cucumber.
Nutrition information per serving: 230 calories, 10g total fat, 2g saturated fat, 0g trans fat, 80mg cholesterol, 450mg sodium, 11g total carbohydrate, 2g fiber, 6g sugar, 25g protein
This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart website. For more recipes, information, and videos, visit www.extension.iastate.edu/ foodsavings/.
Food Preservation 101 is a fun overview for parents and older school-age children on the old-time (and still practical!) arts of drying, freezing, pickling, hot-water bath and pressure canning fruits and vegetables. Find out about the equipment, time and money each method requires. Learn how to avoid common food preservation mistakes and take home recipes and complete food preservation instructions. No food preparation or preservation will be done in this class. No need to register!
Location: Franklin Avenue Library 5000 Franklin Avenue Des Moines, IA
Time: Tuesday July 28 6:30-7:30 PM
Thursday July 30 7-8:00 PM
Contact: Mary Krisco, MS, RD firstname.lastname@example.org 515-957-5797
Eggs and Poultry: Safe to Eat
Avian influenza has been in the news recently as it spreads throughout poultry flocks in Iowa. Avian influenza does not impact the foods eaten by consumers and cannot be contracted from properly cooked and prepared meats by consumers.
The disease is caused by an influenza virus that can infect poultry such as chickens, turkeys, domestic ducks, and geese, and it is carried by migratory birds such as ducks, geese, and shorebirds. It’s possible that humans could be infected with the virus only if they were in very close contact with sick birds.
Following safe food handling and cooking practices for poultry foods will keep you safe.
Wash hands with warm water and soap for at least 20 seconds before and after handling raw eggs and poultry.
Clean cutting boards and other utensils with soap and hot water to keep poultry or eggs from contaminating other foods.
Sanitize cutting boards using a solution of one tablespoon of chlorine bleach to one gallon of water.
Cook poultry to an internal temperature of at least 165°F. Consumers can cook poultry to a higher temperature for personal preferences.
Cook eggs until the yolks and whites are firm. Casseroles and other dishes should be cooked to 165°F.
Use pasteurized eggs or egg products for recipes that are served using raw or undercooked eggs, such as Caesar salad dressing and homemade ice cream. Commercial mayonnaise, dressing, and sauces containing pasteurized eggs are safe to eat.
Source: Angela Laury Shaw, Food Science and Human Nutrition, Iowa State University Extension and Outreach
Fitness for People with Disabilities
Everyone age 2 years and older should be physically active. However, sometimes our activity is restricted by physical limitations. The key is to focus on what you can do.
The Centers for Disease Control and Prevention recommend that if a disability is limiting your ability to achieve 150 minutes of weekly activity, take part in any regular physical activity as you are able. It’s important to avoid inactivity.
There are many ways to be physically active, so finding an activity you enjoy even with a disability is possible.
Water sports offer a weightless, low-impact option for those with knee, back, or foot problems. Examples include swimming laps, water aerobics, water jogging, or water walking.
Use alternative machines that mimic sports but remove the physical barrier. For example, if you love riding a bike but can’t due to paralysis or a leg injury, try a hand cycle. For runners with leg, hip, feet, or back issues, try a weightless treadmill. Local physical therapy offices or hospitals may have these machines available for use.
Chair exercises are another great option if you have difficulty standing. The National Institute on Aging has a free chair exercise DVD you can order (nia.nih.gov/exercise-dvd) or try this free online 5-5-5 Chair Workout video (www.acefitness.org/acefit/healthy-living-article/60/2887/5-5-5-chair-workout/).
Article by Nola Aigner, Health Educator/Public Information Officer, Polk County Health Department
As the month of July brings us beautiful weather, we want to enjoy it by having picnics grilling out, or having celebrations with family and friends. Before you lay that steak on the grill or whip up a bowl of your famous potato salad, make sure there is enough ice to keep your potato salad cold or you have a meat thermometer to indicate your steak is thoroughly cooked. Here are the following guidelines to ensure grilling and picnic tips:
Cook food thoroughly — Meat and poultry cooked on the grill often brown quickly on the outside. But use a meat thermometer to be sure food has reached a safe internal temperature.
- Whole poultry should reach 180 degrees F.
- Chicken breasts should reach 170 degrees F.
- Hamburgers made of any ground meat or poultry should reach 160 degrees F.
- Beef, veal and lamb steaks, roasts and chops can be cooked to 145 degrees F.
- All cuts of pork should reach 160 degrees F.
- NEVER partially grill meat or poultry and finish cooking it later. Cook food completely to destroy harmful bacteria.
Keep hot foods hot — After cooking meat and poultry on the grill, at home or at a picnic, keep it hot until it’s served. Keep it hot by setting it to the side of the grill rack, not directly over the coals where they could become overcooked.
Keep cold food cold — When having a picnic, avoid opening your cooler lid, which lets cold air out and warm air in. Pack beverages in one cooler and perishables in another cooler or container. When handling raw meat, remove from the cooler only the amount that will fit on the grill. Use an insulated cooler filled one-third with ice or ice packs to keep the food at 40 degrees.
Serving the food — Never put your cooked meat on the same platter that held the raw meat. Any bacteria present in the raw meat juices could contaminate the safely cooked meat or other grilled foods. During hot weather food should never sit out for more than ONE HOUR.
Storing leftovers — Once the food has been removed from the grill, it should be refrigerated within two hours. Discard food that has been sitting out more than one hour after it was removed from the grill. Avoid using picnic leftovers since the temperatures at the picnic are questionable.
Marinate foods in the refrigerator — never on the counter top. Do not reuse marinade unless it has been boiled.
For additional food safety tips, visit www.foodsafety.gov. Eat healthy but safe too!
At a recent Partnership Meeting the Partnership unanimously agreed to adopt a policy that all hosted Healthy Altoona Partnership outdoor events will be tobacco and nicotine free. Below is the policy that has been adopted by the Partnership for all of our hosted outdoor events.
The Healthy Altoona Partnership also participates in events hosted by other organizations in the community. Although we have no control over the policies of these events, we encourage all community event hosts to consider adopting a similar policy.
A special thank you to our partner, American Lung Association, for providing technical assistance and support throughout our partnership discussions and in the adoption of this policy.
Healthy Altoona Partnership
Tobacco-free/Nicotine-free Outdoor Places and Events
Fact and Purpose:
The Healthy Altoona Partnership finds that:
- Tobacco/nicotine use in the proximity of children and adults engaging in or watching outdoor activities is detrimental to their health and can be dangerous to those using such facilities; and
- All Healthy Altoona Partnership hosted events are unique opportunities to create and sustain an environment that supports a non-tobacco and non-nicotine norm through a tobacco-free/nicotine-free policy, rule enforcement, and adult-peer role modeling during; and
- Parents, leaders, and officials involved in community events are role models for youth and can have a positive effect on the lifestyle choices they make; and
- The tobacco industry advertises at and sponsors events to foster a connection between tobacco use and community events;
- Tobacco products (extends to all types of tobacco and nicotine products that are not FDA approved for tobacco cessation), once consumed in public spaces, are often discarded on the ground requiring additional maintenance expenses, diminish the beauty of outdoor facilities, and pose a risk to toddlers, pets and exhibition animals due to ingestion; and
- The prohibition of tobacco and nicotine use at all times will serve to protect the health, safety and welfare of the participants and all attending.
Tobacco and nicotine use is prohibited in Healthy Altoona Partnership hosted event areas. This tobacco/nicotine policy applies to all volunteers, independent contractors, steering committee members, participants in events, and the general public while in attendance. During this outdoor event the use of tobacco and nicotine is prohibited in these areas: (all vendor areas, restrooms, concession areas, walk ways, performance areas, buildings and their entrances).
Assistance to tobacco users:
Those volunteers/vendors who use tobacco and would like to take this opportunity to quit using tobacco are encouraged to call the Iowa Tobacco Quitline at 1-800-QUIT-NOW.
- Appropriate signs shall be posted in the above specified areas.
- The community, especially event attendees and staff, will be notified about the policy.
- It is the responsibility of the board members or their designee to provide enforcement.
- Any person found violating this policy will be asked to refrain from tobacco and nicotine use or risk immediate ejection from the event grounds for the remainder of the event.
- If the violator refuses to leave, the staff may contact local authorities.
This policy statement is effective immediately upon the date of adoption.
Authored by Ana Coppola, MPH, Community Health Educator, Polk County Health Department
What if there was an easy way to lose weight that guaranteed you showing up at the gym multiple times a week; make small, permanent changes to your diet; and change the way you thought about health without really having to try? Think going from a temporary challenge to a lifetime of experimentation and enjoyment!
Well there very well might be! And is a tool that you have! It is about how humans beings learn things. It is a plan based on your individual strengths and success.
Health coaching is a technique that helps motivate individuals make changes in their lifestyle, such as drinking less alcohol, quitting tobacco use, eating breakfast, increasing fruits & vegetables, taking nature walks, cycling more driving less, etc. A health coach will not ‘prescribe’ you a certain diet or exercise plan but will work with you to set up reasonable goals, develop strategies to reach those goals, identify and overcome barriers and provide accountability.
The power to accomplish a specific task is the most powerful collection of forces someone can exploit for themselves. That is when you decide to do something with friends and learn confidence from each other’s struggles.
3rd in a series on maintaining your weight. . .
Willpower can be strengthened, but there is NOT an unlimited supply! Medical studies have shown that if you stress willpower too much it can work against you! Just as a muscle resists doing more when it’s been overworked, overworked willpower can lead to binge eating. Here are my strategies to preserve willpower:
- I give myself (occasional) planned indulgences! It is amazing how wonderful a small piece of chocolate, melting slowly in my mouth with my eyes closed can refresh my willpower! If your nemesis is a salty treat—enjoy some from time to time—just remember to measure your portion, remove distractions, and enjoy it a bite at a time.
- If time permits, I survey the entire buffet before filling my plate. When I select small amounts of the foods I enjoy most I am able to resist going back for more.
- I request a to-go box before my food arrives. When willpower is low, I order the dish I really want but I cut my meal in half as soon as it arrives. I put the “left overs” in the box and close the lid before I starting eating. Even better—sometimes a dining companion will split an order with me.
- I enjoy a yummy snack before . . . making dinner . . . packing lunches . . . going to the meeting / party . . . and then I brush my teeth to reduce the impulse to nibble!
Oral health has been found to impact overall health so it is important to instill good habits at a young age. Baby/primary teeth have four functions:
Eating Talking Smiling Saving space for the permanent teeth
1. Tooth decay is contagious! Babies do not have the bacteria that cause cavities when they are born. They “catch” the bacteria from their parents or siblings. This is unavoidable, but parents can delay this by:
- kissing those cute cheeks, not the baby’s lips.
- not putting baby’s spoons, bottles or pacifiers in your mouth to test or “clean.”
- frequently washing toys, especially those handled by other children.
2. Pacifiers are important for some babies.
- If used correctly, orthodontic pacifiers satisfy the sucking needs that some babies have without causing orthodontic problems. Popular brands include Nuk and Avent.
- Try to limit pacifier use to sleep time and brief soothing times during the day.
- 2-3 years of age is the suggested goal to discontinue pacifier use.
3. Cleaning your baby’s gums and teeth.
- Soft bristled toothbrushes are designed for gums so parents can clean your baby’s mouth before teeth start erupting.
- After the last evening feeding, use a wet toothbrush to gently brush the gums.
- Begin using a “smear” of toothpaste when the teeth begin to erupt.
4. Visit the dentist at 1 year of age.
- It is important to start a prevention program and identify problems early to avoid painful and expensive treatment later.
- Early visits help your child develop a positive relationship with the dental team.
- Families may be eligible for assistance from the I-Smile Dental Home Initiative.
- Visit http://www.ismiledentalhome.iowa.gov/ for more information
5. Food habits that affect your baby’s oral health.
- Only put formula, milk or water in your baby’s bottle.
- Try to wean around their first birthday.
- Do not put a bottle in bed with your baby or only have water in the bottle.
- Limit juice to 4-8 oz. per day, in a cup, at a mealtime.
- Be careful with sippy cup use, encourage water in between meals.