August 2017 ****** Nutrition Education (N. E.) & Public Education (P. E.)

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1 August 2017 ****** Nutrition Education (N. E.) & Public Education (P. E.) Monday Tuesday Wednesday Thursday Friday Nutrition Education: August is Peach Month Nutrition Education: Masters Games Athletes at the 2017 National Senior Games Public Education: MGA District 4 Newsletter Nutrition Education: Potlucks Public Education: Medicare Minute Nutrition Education: August is Kiwi Fruit Month Public Education: Try Walking for Weight Loss Nutrition Education: Over 50? Eat More of These Foods! This is Peach Month, Kiwi Fruit Month, Cataract Awareness Month, and Psoriasis Awareness Month.

2 Foods That Are Good for Cataracts T O M A T O J U I C E S B M G E E S C R L H Q L E P M V N B A X L F C Y N P O E S A E P N E E R G F E C U I M E I E L P M A V J H A S M F T A L U Q E L R A L P I Y C A J P L L N N L J A R O L E N A E A X K S I T O M T Q E T G K E O G U R P X D T N U W X A O G Q Y J Y Z W N T D E V R A X E N L S N N F U N N T C A S G G K C M R S O F A T A D P X X N O T E R N H H O Q U N R L E R S S O J L R Y B E A N I F P O O E L O I A N U I J N L S E R L R E R V W K E J W L W O I L X I L N O B O I S I R K C R Y E N E M K C I L S N B Q Y X A T P K V G R R E R M W I F V U D B R D H Y L O O O P J S R R I U R X N B R O C C O L I C V W I J E C I S O M K A Y A P A P P M V Q M H N L E W E R U U V I X Y X R L E H R E W K R O D T S E L S R E P P E P N E E R G C O U B S E H P G R A P E F R U I T J U I C E T G H P B For more info, go to Find These Words: ALMONDS BROCCOLI CANTALOUPE COLLARD GREENS CORN OIL DARK LEAFY GREENS GRAPEFRUIT JUICE GREEN PEAS GREEN PEPPERS KALE ORANGE JUICE ORANGE PEPPER PAPAYA PEANUTS PERSIMMONS SAFFLOWER OIL SPINACH STRAWERRIES SUNFLOWER SEEDS TANGERINE TOMATO JUICE TURNIP GREENS YELLOW CORN Nutrition Education Several research studies show that the antioxidant properties of vitamins C and E may protect against the development and progression of cataracts. Early evidence also suggests that the carotenoids lutein and zeaxanthin (pronounced zee-uh-zan-thin), which are also antioxidants, may also help protect against cataracts.

3 Research shows we can control several risk factors for cataracts by changing certain behaviors, including: Secret Message: You should also reduce your exposure to sunlight by wearing UVA/UVB protective eyewear and... For more info, go to Public Education Rhyming Fun: Write as many words as you can that rhyme with mail. Listing Game: Create as many words as you can using letters from Peach Month.

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6 August is Peach Month! N.E., Aug. 8 Source: Adapted from Ah, the peach -- a classic sign of summer, a staple in warm-weather recipes for desserts and salads, an anticipated addition to farmers' markets and stands across the country from June through August. You may love this sweet, juicy fruit, but how much do you know about its history or nutritional value? Read on to learn 10 interesting and nutrition facts about peaches. 1. Peach origins: The fuzzy peach is actually a member of the rose family and originated in China. 2. Peaches on the Silk Road: The peach s scientific name, Prunus persica, is a direct reference to the fruit s travels to Persia along the Silk Road. 3. Peach varieties: You can buy two main varieties of peaches: clingstone (the flesh sticks to the stone) and freestone (the stone is easily separated from the flesh). 4. Peach colors: The peach can have yellow or white flesh, which is sweeter and less acidic than its more traditional golden counterpart. 5. Top peach growers: China is the largest producer of peaches, followed by Italy. 6. Peach nutrition: A large peach has fewer than 70 calories and contains 3 grams of fiber. It s also a good source of vitamins A and C. 7. Biggest peach cobbler: "The world s largest peach cobbler" is made every year in Georgia, which is known as the Peach State. That cobbler measures 11 feet by 5 feet. 8. "The Peach State": That would be the nickname for Georgia. 9. Peach season: Peaches are best from June to the end of August. 10. Peach ripeness: The flesh of a peach should have a slight give, but use your whole hand vs. fingertips to check since the fruit bruises so easily. Also, check for an even coloring of golden or creamy yellow. ADSS Nutrition Team, Summer FY17

7 Foods and beverages that provide the most EMPTY calories for Americans P G M O S N R C K D S O S C H H F H J K A R F D P S H X N B M G A R V F C D Z I M J E D O E L J I P O K S D R Y C Y R D I U Q Y R G D R E D E M W U I V Y L B U Z O B A T A W I T S N G I K E A F P V P W L D L S S G O Z S H T E T W S O E B Y Q P F T D U H S C P D V A E X U V Y I N W G F N R A A Q W R P C Q J W C K B Z M E O Z L I S X F I N L B I Q W V I Z G S U N L M N K A N C O O K I E S T X K R T J U E R K A K Z M A O W X U S A D O S I P V D R S S P K Z C N W I D C E S U F Q L S K E G U X J O I I J X C H G Y D S Q K H E B O Y F L E U P W R B E P I R B X W G Z I J Z D L B D I S Q M E I N F A Y H K I P R Y C R U C O F E G S D O F C S Y G V C G T E R I A M N Y P E D C Y J S M U L F I O S I C N A O U H S F A E D C H N S V C I W A A Y K A G T M H B C M J M A E R C E C I P M F S H R S R L G C V For more info, go to Find These Words: BACON CAKES CHEESE COOKIES DONUTS ENERGY DRINKS FRUIT DRINKS HOT DOGS ICE CREAM PASTRIES PIZZA RIBS SAUSAGES SODAS SPORTS DRINKS Nutrition Education Solid fats and added sugars can make a food or beverage more appealing, but they also can add a lot of calories. These are called empty calorie foods.

8 4 Treatments That Might Be Used for Psoriasis Secret Message: Psoriasis is a chronic, autoimmune disease that appears on the skin. It occurs when the immune system sends out faulty signals that speed up the growth cycle of skin cells. Psoriasis is not contagious and affects as many as 7.5 million Americans. Up to 30 percent of individuals with psoriasis also develop psoriatic arthritis, which causes pain, stiffness and swelling of the joints. Psoriasis can occur on any part of the body and is associated with other serious health conditions, such as diabetes, heart disease and depression. Psoriasis can be triggered by internal or external factors which vary from... For more info, go to Listing Game: This week s education was on Potlucks. List your favorite foods at Potluck dinners. If you can, list who your favorite cooks of those items are. Public Education Rhyming Fun: Write as many words as you can that rhyme with hair.

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11 N.E., Aug 15 POTLUCKS Skip foodborne illness with simple food safety Pot Luck Tips Remember the two hour rule. Any potentiallyhazardous foods that have sat out at room temperature for more than two hours should not be eaten. Have a plan for keeping hot foods hot and cold foods cold. Hot food should be kept over 140 degrees F and cold food should be kept under 41 degrees F. Don t prepare foods the day before an event, intending to reheat them a slow cooker. Completely cooking the food on the day of the event eliminates the risky cooling and reheating steps. Food Safety Matters According to the Centers for Disease Control and Prevention (CDC), every year 1 in 6 Americans gets sick after consuming a contaminated food or beverage. These illnesses are largely preventable with proper food safety, yet potlucks are where food safety strategies often break down. Foods sit out for far too long at the wrong temperature, and people can easily contaminate a dish by grabbing a serving with their hands or double-dipping. If a pot luck is in your future, take food safety seriously! Make sure that each item is labeled and has a fresh serving utensil. Keep everything at the right temperature and uncontaminated. Encourage the use of paper plates and/or clean plates for second helpings. When in doubt, throw it out! Just skip the risks. Copyright ADSS Nutrition Team Summer FY17

12 What Are Some Tips for Communicating with Doctors? Medicare Minutes P.E., Aug. 18 Communication is the key to building a good relationship with your doctor and getting the best possible care. Here are seven steps to good communication: 1. Be prepared. o If you are seeing a doctor for the first time, make sure before you go to your appointment that the doctor accepts your health insurance. o Think about what you would like to ask the doctor before your appointment. Better yet, write it down so you do not forget. o Bring all of your health insurance cards with you -Medicare, Medicaid, Medigap or any other relevant documents. o Bring a copy of your health history, a document where you have recorded the dates and results of past tests, major illnesses, hospitalizations, medications, chronic illnesses, allergies, and a family history of physical and mental illnesses. o Bring a pen and paper so you can write down what your doctor says. o Think about whether you would like to take another person, like a caregiver, with you. 2. Share information. o Tell your doctor about any current symptoms; if there are several, rank them in order of which ones you think are the most troubling. o Tell your doctor if you are having trouble with daily activities (like bathing or dressing). o Do not be embarrassed. Health issues can be hard to talk about, but it is important that your doctor has all the information so they can recommend the best possible care. o Do not wait to be asked. If your doctor does not specifically ask for information you think is important, tell them. 3. Ask questions. If you do not understand something your doctor says, ask them to explain it. 4. Record information. Write down what your doctor says; you may think you will remember everything the doctor said, but you would be surprised how much most people forget. Another option: ask your doctor if you can bring a small tape recorder. 5. Get it in writing. Ask your doctor to write down what you should do between now and your next visit. This may include instructions for how to take medications or lifestyle modifications. 6. Don t be rushed, but be polite. If you do not feel like you have had enough time to ask all your questions, let the doctor know. But be aware that they probably need to meet with other patients. If they do not have more time during your appointment, you may ask if there is a good time to talk by phone, or if a nurse might be available to take your questions. 7. Follow up. If you realize afterwards that you have questions, if you have symptoms that get worse, or if you need to make a test appointment or find out test results, call your doctor. Many doctors now will answer questions from their patients. Find out if this is a possibility.

13 Benefits of Yogurt M M P E N G N F R D X B J M V O F B I S E E U H G G O D V L P L Y F D M N Y O M C W T I O J O P N X P R B F D I A H D U A A T S S S M U I S E N G A M E H E I G Q S L G Y S P S W Q T R A A Q U V D N S T I Z C J S A H X L V N T B R P B Z E T L T I Z I B E T O H B I J R L W I R V C M F H T T U R N O R V I N D Q H K N X E T N Y L W F M B U P O T F M K M Z U F T H B A G D W V D R M N U L B E U Y O X O A K B Y N Y J O P I M G S G K V P G P R I H H G I M B F E E U I Q Q T W D U B P Z G D L V I L T K H X U U D K J G T E H I M E Z O U O F E E L F U L L E R H C N L E I T Q R L F J S P Z R G Y J M E U C S N I F P P B L O F J E U P O B B A D J C C P H Z D R F U G G I I F R A D L E C S H G R D T U B P V O D M Y Z U Z T R F C I Y F V O U F E Q O I W R D P I H V H H O L U X I L B V I T A M I N D Q V F G For more info, go to recipes/features/benefits yogurt#1 Find These Words: CALCIUM FEEL FULLER GUT HEALTH HIGH-PROTEIN IMMUNE SYSTEM IODINE MAGNESIUM PHOSPHOROUS POTASSIUM PROBIOTICS PROTECTS GUMS REDUCE BP VITAMIN B VITAMIN D ZINC Nutrition Education The potassium in yogurt, almost 600 milligrams per eight ounces, may help flush some of the excess sodium out of your body.

14 Psoriasis typically starts or worsens because of a trigger that you may be able to identify and avoid. Factors that may trigger psoriasis include Secret Message: Psoriasis could be triggered by an injury to the skin, such as a cut, scrape, bug bite, or For more info, go to Listing Game: Create as many words as you can using letters from Healthy Skin. Public Education Rhyming Fun: Write as many words as you can that rhyme with sky.

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17 August is Kiwi Fruit Month N.E., Aug. 22 Adapted from: Kiwis are small fruits that pack a lot of flavor and plenty of health benefits. Their green flesh is sweet and tangy. It s also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber. Their small black seeds are edible, as is the fuzzy brown peel, though many prefer to peel the kiwi before eating it. Potential Health Benefits of the Kiwi Fruit Regular consumption may help treat asthma due to the high amount of vitamin C and antioxidants they contain. Aids digestion: Kiwis have plenty of fiber, which is already good for digestion. They also contain an enzyme that can help break down the protein contained in the food you consume. Boosts the immune system: Kiwis are nutrient-dense and full of vitamin C. Vitamin C is thought to boost your immune system to ward off disease such as cold- or flu-like illnesses. May reduce risk of the development of colon cancer: There is some evidence that regular consumption of kiwi fruit reduces the likelihood of oxidative stress leading to DNA damage, which is linked to colon cancer. May help manage blood pressure: A 2014 study found evidence there are substances in kiwis that can lower blood pressure. But you would need to eat 3 kiwis a day to get the beneficial effects. Reduces blood clotting: Research found that eating two to three kiwis a day significantly lowered the risk of blood clotting. Researchers say these effects were like those of a daily dose of aspirin to improve heart health. But, if you have a bleeding disorder, take blood thinners or are about to have surgery, check with your physician or Registered Dietitian. You may need to avoid eating kiwis. May protect against vision loss: Macular degeneration is the leading cause of vision loss, and kiwis might help protect your eyes from it. One study found that by eating three servings of fruit a day, macular degeneration was decreased by 36 percent. Potential risks: Eating kiwi fruit is regarded as safe for most people except for those who are allergic. Signs of a kiwi allergy include itchy throat, swollen tongue, trouble swallowing, vomiting, and hives. Your risk for allergy to kiwi increases if you re also allergic to hazelnuts, avocados, latex, wheat, figs, or poppy seeds. ADSS Nutrition Team, Summer FY17

18 Try Walking for Weight Loss P.E., Aug. 25 Walking is a gentle, low-impact cardio exercise that can ease you into a higher level of fitness and health. It's safe and simple. And regular brisk walking can provide many of the benefits of more vigorous exercises. Try this 10-week walking schedule but be sure to check with your doctor first before starting: Source: 2016 Mayo Foundation for Medical Education and Research WEEK WALKING SCHEDULE WEEKLY TOTAL 1 15 minutes, 2 days a week 30 minutes 2 15 minutes, 3 days a week 45 minutes 3 20 minutes, 3 days a week 60 minutes 4 25 minutes, 3 days a week 75 minutes 5 & 6 30 minutes, 3 days a week 90 minutes 7 & 8 30 minutes, 4 days a week 120 minutes 9 & minutes, 5 days a week 150 minutes Once you get started, follow these tips to prevent pain and injuries: Start slow and easy. Follow the schedule; work up to 30 minutes or more 5 days a week. Dress appropriately. Wear comfortable walking shoes that fit well, along with loosefitting clothing and layers to adjust to changes in temperature. Warm up. Spend 5-10 minutes walking slowly, or in place, to reduce your risk of injury. Stretch. After warming up, stretch your muscles for about five minutes before walking. Do not stretch unless you have warmed up first. Maintain good posture. Hold your head high, swing your arms naturally and gently tighten your stomach muscles. Assess your intensity. If you are so out of breath that you cannot carry on a conversation, you're probably walking too fast. Track your progress. Track how many steps or miles you walk and how long it takes a pedometer is a great tool. Make walking fun. Vary your routes. Listen to music. Invite others to join you. Cool it. Cool down for 5-10 minutes, by walking slower. Stretch your calves, upper thighs, hamstrings and back, allowing your heart rate and muscles to return to normal. Stick with it! If you don't meet your daily goal, do the best you can, and get back to your regular walking routine the next day. Take that first step and get on your way to better health! ADSS Nutrition Team, FY17 Summer

19 Beans and Legumes with the Most Protein S K W Z D M V S N L F X X L T D Y S V D F N P H Q Q W N X P K T U Y T L A A H T F O A V Y O A A F M F P O J C N R E G C C C B E K Y G E S O I R W Z R C D P R O X W D I B K A B V N C I T E G T L T T R C G X A C Y K Y E K N B H N Q Y O I E A R J O J Z S O O W G I T N V Q S N L M M Y D Q M V F H S E D R D I M L L G P P I B K D F U S E D D O P P N I R K B S E L U N M A H I B E N E O P T E P Q E A H G S Q T J V E M T K I D N B D Y I A B V L Z N X C A A A S K F E L E Q X L N I R T J H A N W E F A D L O A I Z D T S F M T A J S E R K S O Y M I L K O Y M Z U D A F Y T G B L K R D C S N A E B K C A L B N A M O R O H Y A C I N T H B E A N S U U I R Q W J G C F C Z L U R O E J S F J C A B V J I Y N C F B B T L C B V O M L W C P R W O G P U N H Y E E J Z T P H B Y S K Q V Q F U Z M R W V Z K P Z V F L For more info, go to highest protein.php Find These Words: BLACK BEANS BOILDED SOYBEANS FAVA GREAT NORTHERN HYACINTH BEANS KIDNEY LENTILS LIMA LUPIN MUNGO BEANS ROASTED SOYBEANS ROMAN SOYMILK SPLIT PEAS TEMPEH TOFU WINGED BEANS YARDLONG BEANS Nutrition Education

20 Factors That May Trigger Psoriasis Include Secret Message: Certain medications may trigger psoriasis, including lithium, which is prescribed for bipolar disorder. Other medications include, antimalarial drugs, iodides, and beta blockers, that are used for For more info, go to Nutrition Education Rhyming Fun: Write as many words as you can that rhyme with light. Listing Game: Create as many menus as you can using these nutritionally packed foods: beans, oats, apples, nuts, leafy greens, berries, and yogurt.

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23 N.E., Aug 29 After age 30, our metabolism begins to gradually decline so there is less room for empty calories foods such as sugary drinks, desserts, and potato chips. Certain healthy foods can help lower blood pressure and cholesterol and protect against diseases like type 2 diabetes. Eating a variety of whole foods really is the key to a healthy diet, but the following foods offer more nutritional bang for your buck than others. 1. Beans: Eating a daily serving of beans or lentils (3/4 cup) can help to lower LDL ( bad ) cholesterol by 5 percent. Another study in people with type 2 diabetes found that eating about a cup of beans or lentils per day as part of a healthy diet lowered hemoglobin A1c, a marker of blood sugar control, by 0.5%. 2. Oats: Oats are rich in soluble fiber and consuming at least 3 grams of this fiber a day (equivalent to 1.5 cups cooked oatmeal) has been shown to reduce total and LDL cholesterol levels by 5 to 10 percent. 3. Apples: A large apple supplies 5 grams of heart-healthy fiber, and research shows that eating apples daily can lower the risk for type 2 diabetes, and both total and LDL cholesterol to help keep your heart healthy. 4. Nuts: Snacking on 1 ounce of mixed nuts per day, instead of chips, crackers, and cookies, is an easy way to reduce the risk of heart attack, stroke, and death from heart disease by 28 percent. 5. Leafy Greens: People who ate one to two servings per day had the same cognitive ability as people 11 years younger who rarely ate greens. Baby spinach, collards, turnip greens and broccoli are all great choices. 6. Berries: Berries are another potential brain booster. Strawberries, blueberries, and their sister fruits are rich in phytochemicals that may help slow age-related memory decline by increasing blood flow to the brain and reducing harmful inflammation. 7. Yogurt: Yogurt, especially Greek varieties, can provide a generous dose of high-quality protein at breakfast and snack time, which may help to slow down the decline in muscle mass as we age. Cow s milk yogurt and fortified non-dairy versions are also good sources of calcium, to help maintain bone health. ADSS Nutrition Team, Summer FY 17

24 Spoiler Alert Answers to Unscramble Games o August 7, 2017: o Unscramble: Don't Smoke, Wear Sunglasses, Control Other Diseases o Secret Message: You should also reduce your exposure to sunlight by wearing UVA/UVB protective eyewear and... wide brimmed hats. o August 14, 2017: o Unscramble: topical, light therapy, oral medicine, alternative medicine o Secret Message: Psoriasis can be triggered by internal or external factors which vary from... person to person. o August 21, 2017: o Unscramble: Stress, strep throat, skin infections, injury to the skin o Secret Message: Psoriasis could be triggered by an injury to the skin, such as a cut, scrape, bug bite, or a severe sunburn. o August 28, 2017: o Unscramble: Smoking, Certain Medications, Vitamin D Deficiency, Heavy Alcohol Consumption o Secret Message: Certain medications may trigger psoriasis, including lithium, which is prescribed for bipolar disorder. Other medications include, antimalarial drugs, iodides, and beta blockers, that are used for high blood pressure.